{"id":2866,"date":"2024-02-19T04:17:00","date_gmt":"2024-02-18T23:17:00","guid":{"rendered":"https:\/\/tintuc.24hscore.com\/?p=2866"},"modified":"2024-02-19T06:42:32","modified_gmt":"2024-02-19T01:42:32","slug":"chan-bat-dau-cho-duong-dua-ky-thuat-cho-toc-do-toi-da","status":"publish","type":"post","link":"https:\/\/24hscore.net\/tin-tuc\/dien-kinh\/chan-bat-dau-cho-duong-dua-ky-thuat-cho-toc-do-toi-da\/","title":{"rendered":"CH\u1eb6N B\u1eaeT \u0110\u1ea6U CHO \u0110\u01af\u1edcNG \u0110UA XE: K\u1ef8 THU\u1eacT \u0110\u1ea0T T\u1ed0C \u0110\u1ed8 T\u1ed0I \u0110A"},"content":{"rendered":"\n

24hscore<\/strong><\/a> – Xu\u1ea5t ph\u00e1t ch\u1eb7n tr\u00ean \u0111\u01b0\u1eddng \u0111ua l\u00e0 kh\u00eda c\u1ea1nh quan tr\u1ecdng nh\u1ea5t c\u1ee7a k\u1ef9 thu\u1eadt ch\u1ea1y n\u01b0\u1edbc r\u00fat, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi c\u00e1c cu\u1ed9c \u0111ua 100 m\u00e9t v\u00e0 200 m\u00e9t.<\/p>\n\n\n\n

C\u00e1ch Thi\u1ebft L\u1eadp V\u00e0 Th\u1ef1c Hi\u1ec7n Ch\u1eb7n B\u1eaft \u0110\u1ea7u \u0110\u1ec3 T\u1ed1i \u0110a H\u00f3a T\u1ed1c \u0110\u1ed9 C\u1ee7a B\u1ea1n<\/strong>\u00a0<\/h3>\n\n\n\n

T\u1ea1i sao? B\u1edfi v\u00ec kh\u1ed1i xu\u1ea5t ph\u00e1t c\u1ee7a b\u1ea1n l\u00e0 c\u01a1 s\u1edf \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y n\u01b0\u1edbc r\u00fat nhanh nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n\n\n\n

K\u1ef9 thu\u1eadt b\u1ea1n s\u1eed d\u1ee5ng \u0111\u1ec3 v\u01b0\u1ee3t qua c\u00e1c \u0111i\u1ec3m xu\u1ea5t ph\u00e1t s\u1ebd thi\u1ebft l\u1eadp m\u1ecdi giai \u0111o\u1ea1n kh\u00e1c trong qu\u00e1 tr\u00ecnh ch\u1ea1y n\u01b0\u1edbc r\u00fat c\u1ee7a b\u1ea1n, \u0111\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao vi\u1ec7c ph\u00e1t tri\u1ec3n m\u1ed9t k\u1ef9 thu\u1eadt xu\u1ea5t ph\u00e1t th\u00edch h\u1ee3p l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n

\u0110i\u1ec1u g\u00ec t\u1ea1o n\u00ean m\u1ed9t kh\u1edfi \u0111\u1ea7u kh\u1ed1i t\u1ed1t? <\/strong>Kh\u1ea3 n\u0103ng t\u1ea1o l\u1ef1c tuy\u1ebfn t\u00ednh t\u1ed1i \u0111a d\u1ecdc theo \u0111\u01b0\u1eddng \u0111ua trong kho\u1ea3ng th\u1eddi gian ng\u1eafn nh\u1ea5t.<\/p>\n\n\n\n

L\u1ef1c n\u00e0y \u0111\u1ea1t \u0111\u01b0\u1ee3c b\u1eb1ng c\u00e1ch:<\/p>\n\n\n\n

    \n
  1. \u0110\u00e1nh m\u1ed9t g\u00f3c ~45 \u0111\u1ed9 v\u1edbi c\u01a1 th\u1ec3 nh\u00f4 ra kh\u1ecfi kh\u1ed1i. <\/li>\n\n\n\n
  2. B\u1eaft \u0111\u1ea7u m\u1edf r\u1ed9ng g\u1ea5p ba. <\/li>\n<\/ol>\n\n\n\n
    \"v\u1eadn
    Warren Fraser \u0111\u00e1nh v\u00e0o nh\u1eefng v\u1ecb tr\u00ed ho\u00e0n h\u1ea3o ngo\u00e0i kh\u1ed1i<\/em> .<\/sub><\/figcaption><\/figure>\n\n\n\n

    \u0110\u1ea1t \u0111\u01b0\u1ee3c hai m\u1ee5c ti\u00eau \u0111\u00f3 kh\u00f4ng h\u1ec1 d\u1ec5 d\u00e0ng nh\u01b0 ng\u01b0\u1eddi ta t\u01b0\u1edfng, v\u00e0 h\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi nghi\u1ec7p d\u01b0 \u0111\u1ec1u kh\u00f4ng l\u00e0m nh\u01b0 v\u1eady. \u0110\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 do thi\u1ebfu t\u00e0i n\u0103ng hay \u0111\u1ea1o \u0111\u1ee9c l\u00e0m vi\u1ec7c.<\/p>\n\n\n\n

    Kh\u1edfi \u0111\u1ea7u ch\u1eb7n k\u00e9m h\u1ea7u nh\u01b0 lu\u00f4n l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a vi\u1ec7c thi\u1ebft l\u1eadp v\u00e0 k\u1ef9 thu\u1eadt kh\u00f4ng \u0111\u00fang.<\/strong><\/p>\n\n\n\n

    May m\u1eafn thay, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3i quy\u1ebft c\u1ea3 hai v\u1ea5n \u0111\u1ec1 n\u00e0y b\u1eb1ng th\u00f4ng tin \u0111\u01b0\u1ee3c cung c\u1ea5p trong h\u01b0\u1edbng d\u1eabn n\u00e0y. <\/p>\n\n\n\n

    C\u00e1c m\u1eb9o v\u00e0 chi\u1ebfn l\u01b0\u1ee3c \u0111\u01b0\u1ee3c cung c\u1ea5p \u1edf \u0111\u00e2y s\u1ebd gi\u00fap b\u1ea1n t\u1ed1i \u0111a h\u00f3a m\u1ecdi y\u1ebfu t\u1ed1 khi b\u1eaft \u0111\u1ea7u ch\u1eb7n \u0111\u01b0\u1eddng \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 li\u00ean t\u1ee5c ch\u1ea1y n\u01b0\u1edbc r\u00fat nhanh h\u01a1n v\u00e0 l\u00ean b\u1ee5c vinh quang \u0111\u00f3!<\/p>\n\n\n\n

    N\u1ebfu b\u1ea1n mu\u1ed1n t\u00ecm hi\u1ec3u c\u00e1ch c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng b\u1eaft \u0111\u1ea7u ch\u1eb7n th\u00ec \u0111\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn d\u00e0nh cho b\u1ea1n.<\/p>\n\n\n\n

    CH\u01af\u01a0NG 1: T\u1ea0I SAO NG\u01af\u1edcI CH\u1ea0Y N\u01af\u1edaC R\u00daT L\u1ea0I S\u1eec D\u1ee4NG KH\u1ed0I XU\u1ea4T PH\u00c1T?<\/h2>\n\n\n\n

    Ch\u1eb7n b\u1eaft \u0111\u1ea7u cho \u0111\u01b0\u1eddng \u0111ua cho ph\u00e9p ng\u01b0\u1eddi ch\u1ea1y n\u01b0\u1edbc r\u00fat \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u1ecb tr\u00ed c\u01a1 th\u1ec3 t\u1ed1i \u01b0u c\u1ea7n thi\u1ebft \u0111\u1ec3 v\u01b0\u1ee3t qua qu\u00e1n t\u00ednh v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c kh\u1ea3 n\u0103ng t\u0103ng t\u1ed1c nhanh nh\u1ea5t c\u00f3 th\u1ec3 t\u1eeb v\u1ecb tr\u00ed t\u0129nh.<\/p>\n\n\n\n

    M\u1ee5c ti\u00eau ch\u00ednh c\u1ee7a vi\u1ec7c ch\u1ea1y n\u01b0\u1edbc r\u00fat l\u00e0 t\u0103ng t\u1ed1c tr\u00ean qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i nh\u1ea5t c\u00f3 th\u1ec3 trong kho\u1ea3ng th\u1eddi gian ng\u1eafn nh\u1ea5t. <\/p>\n\n\n\n

    V\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ebfn v\u1eadn t\u1ed1c t\u1ed1i \u0111a c\u00e0ng nhanh th\u00ec h\u1ecd c\u00f3 th\u1ec3 ch\u1ea1y c\u00e0ng nhanh. <\/p>\n\n\n\n

    M\u1ecdi s\u1ef1 ki\u1ec7n ch\u1ea1y trong \u0111i\u1ec1n kinh \u0111\u1ec1u b\u1eaft \u0111\u1ea7u t\u1eeb \u0111i\u1ec3m xu\u1ea5t ph\u00e1t t\u0129nh, \u0111\u00e2y l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh quan tr\u1ecdng c\u1ee7a m\u00f4n th\u1ec3 thao n\u00e0y. Nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y n\u01b0\u1edbc r\u00fat s\u1ebd c\u00f3 ngo\u1ea1i h\u00ecnh v\u00e0 c\u00e1ch t\u1eadp luy\u1ec7n kh\u00e1c \u0111i nhi\u1ec1u n\u1ebfu c\u00e1c cu\u1ed9c \u0111ua b\u1eaft \u0111\u1ea7u di\u1ec5n ra.<\/p>\n\n\n\n

    T\u1ea1i sao?<\/p>\n\n\n\n

    B\u1edfi v\u00ec kh\u1edfi \u0111\u1ed9ng t\u0129nh \u0111\u00f2i h\u1ecfi m\u1ed9t l\u01b0\u1ee3ng l\u1ef1c \u0111\u00e1ng k\u1ec3 \u0111\u1ec3 v\u01b0\u1ee3t qua qu\u00e1n t\u00ednh. Vi\u1ec7c \u0111\u1ea9y ra kh\u1ecfi kh\u1ed1i ban \u0111\u1ea7u ho\u00e0n to\u00e0n l\u00e0 m\u1ed9t chuy\u1ec3n \u0111\u1ed9ng s\u1ee9c m\u1ea1nh.<\/p>\n\n\n\n

    Vi\u1ec7c b\u1eaft \u0111\u1ea7u ch\u1eb7n c\u00f3 l\u00e0m b\u1ea1n nhanh h\u01a1n kh\u00f4ng?<\/strong><\/p>\n\n\n\n

    C\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn g\u1ecdn l\u00e0 c\u00f3<\/em> . N\u1ebfu m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3:<\/p>\n\n\n\n

    A.<\/strong>\u00a0Kh\u1ed1i ch\u00ednh x\u00e1c \u0111\u01b0\u1ee3c thi\u1ebft l\u1eadp cho gi\u1ea3i ph\u1eabu c\u1ee7a h\u1ecd.<\/p>\n\n\n\n

    B.<\/strong> Kh\u1ea3 n\u0103ng th\u1ef1c hi\u1ec7n k\u1ef9 thu\u1eadt b\u1eaft \u0111\u1ea7u kh\u1ed1i th\u00edch h\u1ee3p.<\/p>\n\n\n\n

    Khi c\u1ea3 hai ti\u00eau ch\u00ed n\u00e0y \u0111\u01b0\u1ee3c \u0111\u00e1p \u1ee9ng, ng\u01b0\u1eddi ch\u1ea1y n\u01b0\u1edbc r\u00fat s\u1ebd c\u00f3 th\u1ec3 ch\u1ea1y v\u1edbi th\u1eddi gian nhanh h\u01a1n \u0111\u00e1ng k\u1ec3 khi c\u00f3 kh\u1ed1i xu\u1ea5t ph\u00e1t so v\u1edbi khi kh\u00f4ng c\u00f3 ch\u00fang.<\/p>\n\n\n\n

    \"v\u1eadn
    Cejhae Greene c\u00f3 \u0111\u01b0\u1ee3c s\u1ef1 m\u1edf r\u1ed9ng g\u1ea5p ba l\u1ea7n tuy\u1ec7t v\u1eddi so v\u1edbi c\u00e1c kh\u1ed1i.<\/em><\/sub><\/figcaption><\/figure>\n\n\n\n

    Ph\u1ea7n m\u1edf r\u1ed9ng g\u1ea5p ba l\u00e0 g\u00ec?<\/strong><\/p>\n\n\n\n

    Du\u1ed7i ba l\u1ea7n l\u00e0 khi c\u00e1c kh\u1edbp m\u1eaft c\u00e1 ch\u00e2n, \u0111\u1ea7u g\u1ed1i v\u00e0 h\u00f4ng \u0111\u1ed3ng th\u1eddi m\u1edf r\u1ed9ng ho\u1eb7c m\u1edf.<\/p>\n\n\n\n

    Trong kinesiology, ph\u1ea7n m\u1edf r\u1ed9ng \u0111\u1ec1 c\u1eadp \u0111\u1ebfn s\u1ef1 gia t\u0103ng g\u00f3c c\u1ee7a kh\u1edbp.<\/p>\n\n\n\n

    Khi m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y n\u01b0\u1edbc r\u00fat \u0111\u1ea1t \u0111\u01b0\u1ee3c ph\u1ea7n m\u1edf r\u1ed9ng g\u1ea5p ba l\u1ea7n, h\u1ecd s\u1ebd nh\u1eadn \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng s\u1ee9c m\u1ea1nh t\u1ed1i \u0111a t\u1eeb t\u1ea5t c\u1ea3 c\u00e1c c\u01a1 \u1edf ph\u1ea7n d\u01b0\u1edbi c\u01a1 th\u1ec3.<\/p>\n\n\n\n

    M\u1edf r\u1ed9ng ba l\u1ea7n l\u00e0 m\u1ed9t chuy\u1ec3n \u0111\u1ed9ng quan tr\u1ecdng \u0111\u1ec3 b\u1eaft \u0111\u1ea7u kh\u1ed1i c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n trong c\u00e1c b\u00e0i t\u1eadp plyometrics nh\u01b0\u00a0nh\u1ea3y h\u1ed9p\u00a0ho\u1eb7c c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh nh\u01b0 power clean.<\/p>\n\n\n\n

    Vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c kh\u1ed1i xu\u1ea5t ph\u00e1t tr\u00ean \u0111\u01b0\u1eddng \u0111ua cho ph\u00e9p c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 \u0111\u01b0\u1ee3c \u0111\u1ed9 gi\u00e3n t\u1ed1i \u0111a g\u1ea5p ba l\u1ea7n khi b\u1eaft \u0111\u1ea7u cu\u1ed9c \u0111ua.<\/p>\n\n\n\n

    Ch\u01b0\u01a1ng 2: C\u00e1ch Thi\u1ebft L\u1eadp C\u00e1c Kh\u1ed1i Kh\u1edfi \u0110\u1ea7u<\/h2>\n\n\n\n

    B\u01b0\u1edbc 1<\/strong> – Kho\u1ea3ng c\u00e1ch cho b\u00e0n \u0111\u1ea1p<\/h4>\n\n\n\n

    H\u1ea7u h\u1ebft c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1ec1u c\u00f3 b\u00e0n ch\u00e2n t\u01b0\u01a1ng x\u1ee9ng v\u1edbi k\u00edch th\u01b0\u1edbc c\u01a1 th\u1ec3 c\u1ee7a h\u1ecd. V\u00ec v\u1eady, \u0111i\u1ec3m xu\u1ea5t ph\u00e1t chung tuy\u1ec7t v\u1eddi l\u00e0 c\u00e1ch v\u1ea1ch k\u1ebb \u0111\u1ebfn b\u00e0n \u0111\u1ea1p tr\u01b0\u1edbc 2 feet v\u00e0 c\u00e1ch b\u00e0n \u0111\u1ea1p sau 3 feet.<\/p>\n\n\n\n

    H\u00e3y nh\u1edb r\u1eb1ng \u0111\u00e2y l\u00e0 \u0111i\u1ec3m kh\u1edfi \u0111\u1ea7u. H\u1ea7u h\u1ebft c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ebd th\u1ef1c hi\u1ec7n nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf, t\u1ee9c l\u00e0, 3 feet c\u1ed9ng v\u1edbi chi\u1ec1u r\u1ed9ng b\u00e0n tay cho b\u00e0n \u0111\u1ea1p sau.<\/p>\n\n\n\n

    B\u1ea1n mu\u1ed1n \u0111\u1eb7t b\u00e0n \u0111\u1ea1p theo c\u00e1ch cho ph\u00e9p b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c g\u00f3c v\u00e0 v\u1ecb tr\u00ed \u0111\u01b0\u1ee3c th\u1ea3o lu\u1eadn trong ph\u1ea7n ti\u1ebfp theo.<\/p>\n\n\n\n

    V\u00ec v\u1eady, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi nh\u1eefng h\u01b0\u1edbng d\u1eabn chung n\u00e0y v\u00e0 th\u1eed nghi\u1ec7m nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf.<\/p>\n\n\n\n

    \"Thi\u1ebft
    B\u00e0n \u0111\u1ea1p ph\u00eda tr\u01b0\u1edbc ph\u1ea3i c\u00e1ch v\u1ea1ch xu\u1ea5t ph\u00e1t ~ 2 feet.<\/sub><\/em><\/figcaption><\/figure>\n\n\n\n
    \"Thi\u1ebft
    B\u00e0n \u0111\u1ea1p sau ph\u1ea3i c\u00e1ch v\u1ea1ch xu\u1ea5t ph\u00e1t ~ 3 feet.<\/sub><\/em><\/figcaption><\/figure>\n\n\n\n

    B\u01b0\u1edbc 2 \u2013 C\u0103n ch\u1ec9nh c\u00e1c kh\u1ed1i<\/h4>\n\n\n\n

    G\u00f3c b\u00e0n \u0111\u1ea1p ph\u1ea3i l\u00e0 45 \u0111\u1ed9. Xin nh\u1eafc l\u1ea1i, m\u1ed9t s\u1ed1 v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf, nh\u01b0ng g\u00f3c 45 \u0111\u1ed9 l\u00e0 \u0111i\u1ec1u ch\u00fang t\u00f4i \u0111ang c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u1edbi c\u01a1 th\u1ec3, v\u00ec v\u1eady \u0111\u00e2y th\u01b0\u1eddng l\u00e0 t\u01b0 th\u1ebf t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n

    C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng \u0111\u1ed9 nghi\u00eang c\u1ee7a t\u1ea5m \u0111\u1ec3 ch\u00e2n\u00a0ngo\u00e0i 45 \u0111\u1ed9 kh\u00f4ng mang l\u1ea1i nhi\u1ec1u c\u00f4ng su\u1ea5t h\u01a1n ho\u1eb7c kh\u1ea3 n\u0103ng t\u0103ng t\u1ed1c nhanh h\u01a1n.<\/p>\n\n\n\n

    Sau khi b\u1ea1n \u0111\u1eb7t c\u00e1c kh\u1ed1i, h\u00e3y l\u00f9i l\u1ea1i v\u00e0 \u0111\u1ea3m b\u1ea3o c\u1ed9t s\u1ed1ng c\u1ee7a c\u00e1c kh\u1ed1i th\u1eb3ng h\u00e0ng v\u1edbi \u0111\u01b0\u1eddng ray.<\/p>\n\n\n\n

    C\u0103n ch\u1ec9nh c\u00e1c kh\u1ed1i l\u00e0 m\u1ed9t b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y n\u01b0\u1edbc r\u00fat kh\u00f4ng l\u00e0m \u0111\u01b0\u1ee3c.<\/p>\n\n\n\n

    N\u1ebfu c\u00e1c kh\u1ed1i th\u1eadm ch\u00ed h\u01a1i l\u1ec7ch m\u1ed9t ch\u00fat, n\u00f3 s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng kh\u1edfi \u0111\u1ed9ng c\u1ee7a b\u1ea1n v\u00e0 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 xoay v\u00f2ng kh\u00f4ng c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n

    H\u00e3y nh\u1edb r\u1eb1ng, m\u1ee5c ti\u00eau c\u1ee7a vi\u1ec7c b\u1eaft \u0111\u1ea7u ch\u1eb7n l\u00e0 t\u1ea1o ra l\u1ef1c t\u1ed1i \u0111a tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/strong><\/p>\n\n\n\n

    Cu\u1ed1i c\u00f9ng, b\u1ea1n mu\u1ed1n b\u01b0\u1edbc l\u00ean c\u00e1c kh\u1ed1i \u0111\u1ec3 ch\u00fang \u0111\u01b0\u1ee3c c\u1ed1 \u0111\u1ecbnh xu\u1ed1ng \u0111\u01b0\u1eddng \u0111ua. \u0110i\u1ec1u cu\u1ed1i c\u00f9ng b\u1ea1n mu\u1ed1n l\u00e0 c\u00e1c kh\u1ed1i tr\u01b0\u1ee3t tr\u00ean \u0111\u01b0\u1eddng \u0111ua khi b\u1ea1n b\u1eaft \u0111\u1ea7u.<\/p>\n\n\n\n

    \"ch\u1ea1y
    \u0110\u1ea3m b\u1ea3o c\u00e1c kh\u1ed1i \u0111\u01b0\u1ee3c c\u0103n gi\u1eefa l\u00e0n \u0111\u01b0\u1eddng v\u00e0 th\u1eb3ng.<\/sub><\/em><\/figcaption><\/figure>\n\n\n\n

    Ch\u01b0\u01a1ng 3: \u0110i V\u00e0o Kh\u1ed1i – V\u1ecb Tr\u00ed B\u1eaft \u0110\u1ea7u Kh\u1ed1i<\/h2>\n\n\n\n

    V\u1ecb tr\u00ed 1<\/strong> – “V\u1ec1 \u0111i\u1ec3m c\u1ee7a b\u1ea1n”<\/h4>\n\n\n\n

    Ch\u00e2n<\/strong> \u0111\u1eb7t \u1edf b\u00e0n \u0111\u1ea1p tr\u01b0\u1edbc ph\u1ea3i l\u00e0 ch\u00e2n thu\u1eadn c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. Th\u00f4ng th\u01b0\u1eddng, \u0111\u00e2y l\u00e0 ch\u00e2n h\u1ecd nh\u1ea3y ra m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean ho\u1eb7c d\u00f9ng \u0111\u1ec3 \u0111\u00e1 b\u00f3ng.<\/p>\n\n\n\n

    N\u1ebfu b\u1ea1n kh\u00f4ng ch\u1eafc ch\u1eafn ch\u00e2n n\u00e0o s\u1ebd \u0111i tr\u01b0\u1edbc trong kh\u1ed1i xu\u1ea5t ph\u00e1t th\u00ec vi\u1ec7c th\u1eed nghi\u1ec7m c\u1ea3 hai l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn t\u1ed1t.<\/p>\n\n\n\n

    Cu\u1ed1i c\u00f9ng th\u00ec \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 s\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 c\u00e1i n\u00e0o mang l\u1ea1i k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t. Sau m\u1ed9t v\u00e0i l\u1ea7n ch\u1ea1y \u0111\u00fang gi\u1edd, b\u1ea1n c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh r\u00f5 ch\u00e2n n\u00e0o s\u1ebd \u0111\u1eb7t \u1edf b\u00e0n \u0111\u1ea1p tr\u01b0\u1edbc.<\/p>\n\n\n\n

    Tay<\/strong> ph\u1ea3i \u1edf ngay tr\u00ean (nh\u01b0ng kh\u00f4ng v\u01b0\u1ee3t qu\u00e1) \u0111\u01b0\u1eddng k\u1ebb. <\/p>\n\n\n\n

    C\u00e1nh tay ph\u1ea3i<\/strong> vu\u00f4ng g\u00f3c v\u1edbi \u0111\u01b0\u1eddng ch\u1ea1y v\u00e0 chi\u1ec1u r\u1ed9ng c\u1ee7a vai.<\/p>\n\n\n\n

    \u0110\u1ea7u v\u00e0 th\u00e2n<\/strong> ph\u1ea3i ngang b\u1eb1ng nhau \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 v\u1ebd m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng \u0111\u1eb9p n\u1ed1i ch\u00fang l\u1ea1i.<\/p>\n\n\n\n

    C\u01a1 th\u1ec3<\/strong> \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n \u1edf t\u01b0 th\u1ebf n\u00e0y m\u00e0 kh\u00f4ng b\u1ecb c\u0103ng c\u01a1. <\/p>\n\n\n\n

    \"v\u1eadn
    Cejhae Greene th\u01b0 gi\u00e3n trong t\u01b0 th\u1ebf ‘ghi \u0111i\u1ec3m’ t\u1ed1t.<\/sub><\/em><\/figcaption><\/figure>\n\n\n\n

    V\u1ecb tr\u00ed 2<\/strong> – “\u0110\u1eb7t” (V\u1ecb tr\u00ed \u0111\u00e3 \u0111\u1eb7t)<\/h4>\n\n\n\n

    Vai<\/strong> ph\u1ea3i cao h\u01a1n tay v\u00e0 h\u01a1i h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u1ea1ch xu\u1ea5t ph\u00e1t.<\/p>\n\n\n\n

    M\u1ed9t sai l\u1ea7m ph\u1ed5 bi\u1ebfn m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y n\u01b0\u1edbc r\u00fat m\u1eafc ph\u1ea3i l\u00e0 ‘l\u00e0m \u0111\u00f4ng \u0111\u00fac h\u00e0ng’. H\u1ecd n\u00e9m vai v\u1ec1 ph\u00eda tr\u01b0\u1edbc, khi\u1ebfn h\u1ecd m\u1ea5t v\u1ecb tr\u00ed, gi\u1ea3m s\u1ee9c m\u1ea1nh v\u00e0 c\u00f3 th\u1ec3 g\u00e2y v\u1ea5p ng\u00e3 \u1edf b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean.<\/p>\n\n\n\n

    C\u00e1nh tay ph\u1ea3i<\/strong> r\u1ed9ng b\u1eb1ng vai. V\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ebd \u0111\u1ec3 kh\u1ed1i qu\u00e1 th\u1ea5p n\u1ebfu c\u00e1nh tay qu\u00e1 r\u1ed9ng. <\/p>\n\n\n\n

    H\u00f4ng<\/strong> ph\u1ea3i \u1edf tr\u00ean vai.<\/p>\n\n\n\n

    \"\u0111\u1ed3
    Vai qua tay v\u1edbi m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng \u0111\u1eb9p t\u1eeb \u0111\u1ea7u qua th\u00e2n.<\/sub><\/em><\/figcaption><\/figure>\n\n\n\n

    Ch\u00e2n tr\u01b0\u1edbc<\/strong> ph\u1ea3i \u1edf g\u00f3c 90 \u0111\u1ed9. B\u1ea1n s\u1ebd t\u00ecm hi\u1ec3u l\u00fd do t\u1ea1i sao \u0111i\u1ec1u n\u00e0y l\u1ea1i quan tr\u1ecdng trong ph\u1ea7n ti\u1ebfp theo.<\/p>\n\n\n\n

    Ch\u00e2n sau<\/strong> ph\u1ea3i \u1edf 120 \u0111\u1ed9.<\/p>\n\n\n\n

    \"\u0111\u1ed3
    \u1ede v\u1ecb tr\u00ed \u0111\u00e3 \u0111\u1eb7t, ch\u00e2n tr\u01b0\u1edbc ph\u1ea3i \u1edf g\u00f3c 90 \u0111\u1ed9 v\u00e0 ch\u00e2n sau \u1edf g\u00f3c 120 \u0111\u1ed9.<\/sub><\/em><\/figcaption><\/figure>\n\n\n\n

    H\u00e3y xem \u0111o\u1ea1n video ng\u1eafn b\u00ean d\u01b0\u1edbi \u0111\u1ec3 bi\u1ebft c\u1ea3 hai v\u1ecb tr\u00ed xu\u1ea5t ph\u00e1t v\u00e0 m\u1ed9t v\u00ed d\u1ee5 tuy\u1ec7t v\u1eddi v\u1ec1 ‘s\u1ef1 \u0111\u00f4ng \u0111\u00fac c\u1ee7a h\u00e0ng’ tr\u00f4ng nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n\n\n\n

    R\u1eddi kh\u1ecfi kh\u1ed1i – S\u1ef1 kh\u1edfi \u0111\u1ea7u<\/h4>\n\n\n\n

    \u0110\u1ea9y<\/strong> b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc v\u00e0 k\u00e9o<\/strong> b\u1eb1ng ch\u00e2n sau.<\/p>\n\n\n\n

    Khi b\u1ea1n k\u00e9o b\u1eb1ng ch\u00e2n sau, b\u1ea1n t\u1ea1o ra m\u1ed9t chuy\u1ec3n \u0111\u1ed9ng nhanh v\u00e0 cho ph\u00e9p b\u1ea3n th\u00e2n gi\u1eef nguy\u00ean m\u1ed9t g\u00f3c (l\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 g\u00f3c 45 \u0111\u1ed9). <\/p>\n\n\n\n

    M\u1ed9t l\u1ed7i m\u00e0 r\u1ea5t nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y n\u01b0\u1edbc r\u00fat tr\u1ebb m\u1eafc ph\u1ea3i l\u00e0 kh\u00f4ng duy tr\u00ec \u0111\u01b0\u1ee3c m\u1ed9t g\u00f3c nh\u1ea5t qu\u00e1n.<\/p>\n\n\n\n

    Ch\u00fang tho\u00e1t ra kh\u1ecfi kh\u1ed1i \u1edf m\u1ed9t g\u00f3c, \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i sang g\u00f3c kh\u00e1c, r\u1ed3i l\u1ea1i thay \u0111\u1ed5i.<\/p>\n\n\n\n

    Thay \u0111\u1ed5i g\u00f3c \u0111\u1ed9 c\u01a1 th\u1ec3 g\u00e2y ra s\u1ef1 m\u1ea5t t\u1ed1c \u0111\u1ed9.\u00a0B\u1ea1n mu\u1ed1n \u0111\u1ebfn m\u1ed9t g\u00f3c v\u00e0 \u0111\u1ea9y \u0111\u01b0\u1eddng \u0111ua xu\u1ed1ng.<\/p>\n\n\n\n

    90% s\u1ee9c m\u1ea1nh \u0111\u1ebfn t\u1eeb ch\u00e2n tr\u01b0\u1edbc.<\/strong><\/p>\n\n\n\n

    Y\u00eau c\u1ea7u v\u1ec1 s\u1ee9c m\u1ea1nh c\u1ee7a m\u1ed9t ch\u00e2n nhi\u1ec1u nh\u01b0 v\u1eady l\u00e0 l\u00fd do t\u1ea1i sao ph\u1ea7n l\u1edbn c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y n\u01b0\u1edbc r\u00fat trong ph\u00f2ng t\u1eadp t\u1ea1 l\u00e0 t\u1eadp b\u1eb1ng m\u1ed9t ch\u00e2n. \u0110i\u1ec1u t\u01b0\u01a1ng t\u1ef1 c\u0169ng x\u1ea3y ra v\u1edbi plyometrics.<\/p>\n\n\n\n

    H\u00e3y th\u1eed ngh\u0129 xem – b\u1ea1n \u0111\u00e3 bao gi\u1edd ch\u1ea1y n\u01b0\u1edbc r\u00fat b\u1eb1ng hai ch\u00e2n ch\u01b0a? Xu\u1ea5t ph\u00e1t kh\u1ed1i l\u1edbn \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh to l\u1edbn c\u1ee7a m\u1ed9t ch\u00e2n.<\/p>\n\n\n\n

    B\u1edfi v\u00ec ch\u00e2n \u0111\u00f3 \u1edf g\u00f3c 90 \u0111\u1ed9 n\u00ean n\u00f3 mang l\u1ea1i v\u1ecb tr\u00ed t\u1ed1i \u01b0u cho s\u1ee9c m\u1ea1nh.<\/p>\n\n\n\n

    Nguy\u00ean t\u1eafc t\u01b0\u01a1ng t\u1ef1 c\u0169ng \u00e1p d\u1ee5ng cho \u0111\u1ed9ng t\u00e1c squat ho\u1eb7c nh\u1ea3y h\u1ed9p; n\u1ebfu b\u1ea1n xu\u1ed1ng d\u01b0\u1edbi m\u1ee9c \u0111\u00f3, b\u1ea1n s\u1ebd gi\u1edbi h\u1ea1n l\u01b0\u1ee3ng l\u1ef1c b\u1ea1n c\u00f3 th\u1ec3 t\u1ea1o ra.<\/p>\n\n\n\n

    T\u1eeb 90 \u0111\u1ed9, h\u1ea7u h\u1ebft c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1ec1u c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ee9c m\u1ea1nh t\u1ed1i \u01b0u cho m\u00ecnh.<\/p>\n\n\n\n

    M\u1eb9o:<\/strong> G\u00f3c \u1ed1ng ch\u00e2n tr\u01b0\u1edbc s\u1ebd cho b\u1ea1n bi\u1ebft g\u00f3c c\u01a1 th\u1ec3 s\u1ebd nh\u01b0 th\u1ebf n\u00e0o. V\u00ec v\u1eady, khi xem kh\u1ed1i c\u1ee7a b\u1ea1n b\u1eaft \u0111\u1ea7u, h\u00e3y nh\u00ecn xem li\u1ec7u g\u00f3c \u1ed1ng ch\u00e2n ph\u00eda tr\u01b0\u1edbc \u0111\u00f3 c\u00f3 ch\u00ednh x\u00e1c hay kh\u00f4ng.<\/em><\/p>\n\n\n\n

    \"g\u00f3c
    G\u00f3c \u1ed1ng ch\u00e2n tr\u01b0\u1edbc x\u00e1c \u0111\u1ecbnh g\u00f3c c\u01a1 th\u1ec3 s\u1ebd nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ed1i v\u1edbi b\u1ea5t k\u1ef3 ki\u1ec3u xu\u1ea5t ph\u00e1t n\u00e0o.<\/sub><\/em><\/figcaption><\/figure>\n\n\n\n

    Ch\u00e2n sau<\/strong> ch\u1ec9 t\u1ea1o ra ~10% c\u00f4ng su\u1ea5t. C\u00f3 hai l\u00fd do cho vi\u1ec7c n\u00e0y. <\/p>\n\n\n\n

    1.<\/strong> \u0110\u1ea9y t\u1eeb ch\u00e2n sau s\u1ebd \u0111\u01b0a h\u00f4ng v\u00e0o v\u1ecb tr\u00ed kh\u00f4ng cho ph\u00e9p v\u1eadn \u0111\u1ed9ng vi\u00ean t\u1ea1o l\u1ef1c xu\u1ed1ng \u0111\u01b0\u1eddng ch\u1ea1y. <\/p>\n\n\n\n

    2.<\/strong> N\u1ebfu b\u1ea1n \u0111\u1ea9y t\u1eeb ch\u00e2n sau, n\u00f3 s\u1ebd t\u1ea1o ra chuy\u1ec3n \u0111\u1ed9ng k\u00e9o d\u00e0i h\u01a1n. Chuy\u1ec3n \u0111\u1ed9ng d\u00e0i h\u01a1n n\u00e0y s\u1ebd l\u00e0m b\u1ea1n ch\u1eadm l\u1ea1i. M\u1ee5c ti\u00eau l\u00e0 \u0111\u1eb7t ch\u00e2n sau xu\u1ed1ng \u0111\u1ea5t c\u00e0ng nhanh c\u00e0ng t\u1ed1t. <\/p>\n\n\n\n

    Th\u00e2n m\u00ecnh ph\u1ea3i th\u1eb3ng<\/strong> . Th\u00e2n xe tr\u00f2n tr\u1ecba s\u1ebd h\u1ea5p th\u1ee5 n\u0103ng l\u01b0\u1ee3ng h\u01a1n l\u00e0 truy\u1ec1n n\u00f3 v\u00e0o \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n

    M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ed1t \u0111\u1ec3 ph\u00e1t tri\u1ec3n t\u01b0 th\u1ebf th\u1eb3ng l\u00e0 b\u00e0i t\u1eadp tr\u00ean t\u01b0\u1eddng, ch\u1ea1y n\u01b0\u1edbc r\u00fat c\u00f3 h\u1ed7 tr\u1ee3 v\u00e0 k\u00e9o d\u00e2y n\u1ecbt.<\/p>\n\n\n\n

    T\u01b0 th\u1ebf r\u1ea5t quan tr\u1ecdng khi ch\u1ea1y n\u01b0\u1edbc r\u00fat \u0111\u1ebfn n\u1ed7i \u0111\u00f3 l\u00e0 \u0111i\u1ec1u \u0111\u1ea7u ti\u00ean m\u00e0 hu\u1ea5n luy\u1ec7n vi\u00ean ch\u1ea1y n\u01b0\u1edbc r\u00fat Ken Harnden th\u1ef1c hi\u1ec7n trong ph\u00f2ng \u0111\u00e0o t\u1ea1o t\u1ed1c \u0111\u1ed9 c\u1ee7a m\u00ecnh. <\/p>\n\n\n\n

    Xem video chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm b\u00ean d\u01b0\u1edbi \u0111\u1ec3 bi\u1ebft v\u00ed d\u1ee5 tuy\u1ec7t v\u1eddi v\u1ec1 nh\u1eefng g\u00f3c v\u00e0 v\u1ecb tr\u00ed n\u00e0y s\u1ebd tr\u00f4ng nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n\n\n\n

    V\u1edbi th\u00e0nh t\u00edch PR 100 m\u00e9t l\u00e0 10,14 gi\u00e2y,\u00a0Warren Fraser\u00a0kh\u00f4ng ph\u1ea3i l\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean nhanh nh\u1ea5t h\u00e0nh tinh – nh\u01b0ng anh \u1ea5y ch\u1eafc ch\u1eafn \u0111ang ch\u1ea1y \u0111ua \u0111\u1ec3 gi\u00e0nh \u0111\u01b0\u1ee3c k\u1ef9 thu\u1eadt t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n

    C\u00e1nh tay ph\u1ea3i<\/strong> g\u1ea7n m\u1ed9t g\u00f3c 90 \u0111\u1ed9 n\u1ebfu v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1ee7 kh\u1ecfe. Nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y n\u01b0\u1edbc r\u00fat n\u1eef c\u00f3 xu h\u01b0\u1edbng s\u1eed d\u1ee5ng c\u00e1nh tay qu\u00e9t r\u1ed9ng h\u01a1n v\u1edbi g\u00f3c l\u1edbn h\u01a1n \u0111\u1ec3 t\u1ea1o ra l\u1ef1c c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n

    B\u00e0n tay v\u00e0 c\u00e1nh tay ph\u1ea3i<\/strong> di chuy\u1ec3n theo \u0111\u01b0\u1eddng th\u1eb3ng v\u00ec ch\u00fang s\u1ebd d\u1eabn h\u01b0\u1edbng cho ch\u00e2n. N\u1ebfu hai tay b\u1eaft ch\u00e9o nhau, n\u00f3 s\u1ebd h\u1ea1n ch\u1ebf t\u1ed1c \u0111\u1ed9 do g\u00e2y ra chuy\u1ec3n \u0111\u1ed9ng quay kh\u00f4ng c\u1ea7n thi\u1ebft kh\u00f4ng h\u01b0\u1edbng v\u1ec1 \u0111\u00edch.<\/p>\n\n\n\n

    M\u1eb9o:<\/strong> \u0111\u1eb7t c\u00e1c kh\u1ed1i tr\u00ean v\u1ea1ch l\u00e0n \u0111\u01b0\u1eddng \u0111\u1ec3 cung c\u1ea5p t\u00edn hi\u1ec7u tr\u1ef1c quan v\u00e0 h\u1ed7 tr\u1ee3 s\u1eafp x\u1ebfp l\u1ef1c l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/em><\/p>\n\n\n\n

    V\u1ecb tr\u00ed \u0111\u1ea7u<\/strong> l\u00e0 r\u1ea5t quan tr\u1ecdng. C\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean ch\u1ea1y n\u01b0\u1edbc r\u00fat \u01b0u t\u00fa n\u00f3i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ee7a h\u1ecd r\u1eb1ng “\u0111\u1eebng nh\u00ecn th\u1ea5y b\u1ea1n \u0111ang \u0111i \u0111\u00e2u”.<\/p>\n\n\n\n

    \u0110\u00e2y l\u00e0 m\u1ed9t g\u1ee3i \u00fd hu\u1ea5n luy\u1ec7n tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u00fap c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u1ed5n \u0111\u1ecbnh v\u1ecb tr\u00ed \u0111\u1ea7u c\u1ee7a h\u1ecd. Thay v\u00ec nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, b\u1ea1n n\u00ean nh\u00ecn \u0111\u01b0\u1eddng \u0111ua c\u00e1ch m\u1eb7t m\u00ecnh 4-5 m\u00e9t.<\/p>\n\n\n\n

    H\u00e3y xem video b\u00ean d\u01b0\u1edbi \u0111\u1ec3 bi\u1ebft \u0111\u01b0\u1eddng k\u1ebb m\u1eaft v\u00e0 g\u00f3c \u0111\u1ea7u \u0111\u1eb9p tr\u00f4ng nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n\n\n\n

    N\u1ebfu b\u1ea1n \u0111ang nh\u00ecn v\u1ec1 \u0111\u00edch, b\u1ea1n thay \u0111\u1ed5i g\u00f3c \u0111\u1ea7u, \u0111i\u1ec1u n\u00e0y s\u1ebd thay \u0111\u1ed5i g\u00f3c h\u00f4ng, khi\u1ebfn ch\u00fang di chuy\u1ec3n v\u1ec1 ph\u00eda sau.<\/p>\n\n\n\n

    Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu b\u1ea1n nh\u00ecn v\u00e0o b\u00e0n ch\u00e2n c\u1ee7a m\u00ecnh, n\u00f3 s\u1ebd k\u00e9o h\u00f4ng xu\u1ed1ng b\u00ean d\u01b0\u1edbi c\u01a1 th\u1ec3.<\/p>\n\n\n\n

    C\u1ea3 hai v\u1ecb tr\u00ed s\u1ebd h\u1ea1n ch\u1ebf l\u1ef1c b\u1ea1n c\u00f3 th\u1ec3 t\u00e1c d\u1ee5ng l\u00ean \u0111\u01b0\u1eddng \u0111ua v\u00e0 c\u01b0\u1edbp \u0111i t\u1ed1c \u0111\u1ed9 c\u1ee7a b\u1ea1n.\u00a0.<\/p>\n\n\n\n

    CH\u01af\u01a0NG 4: KH\u1ed0I LUY\u1ec6N T\u1eacP B\u1eaeT \u0110\u1ea6U<\/h2>\n\n\n\n

    B\u1eaft \u0111\u1ea7u kh\u1ed1i l\u00e0 t\u1ea5t c\u1ea3 v\u1ec1 t\u00ednh nh\u1ea5t qu\u00e1n.<\/p>\n\n\n\n

    Sau khi \u0111\u00e3 chu\u1ea9n b\u1ecb xong m\u1ecdi th\u1ee9, b\u1ea1n mu\u1ed1n c\u00f3 th\u1ec3 l\u1eb7p l\u1ea1i c\u00e1c chuy\u1ec3n \u0111\u1ed9ng t\u01b0\u01a1ng t\u1ef1 m\u00e0 b\u1ea1n th\u1ef1c hi\u1ec7n trong khi luy\u1ec7n t\u1eadp trong m\u1ed9t t\u00ecnh hu\u1ed1ng g\u1eb7p g\u1ee1. <\/p>\n\n\n\n

    B\u1ea1n s\u1ebd ho\u00e0n to\u00e0n b\u00ecnh ph\u1ee5c v\u00e0 s\u1eb5n s\u00e0ng th\u1ef1c hi\u1ec7n\u00a0quy tr\u00ecnh kh\u1edfi \u0111\u1ed9ng 3 b\u01b0\u1edbc\u00a0v\u1eefng ch\u1eafc .<\/p>\n\n\n\n

    H\u1ea7u h\u1ebft c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean (bao g\u1ed3m c\u1ea3 nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y n\u01b0\u1edbc r\u00fat \u01b0u t\u00fa) c\u00f3 th\u1ec3 c\u00f3 kho\u1ea3ng 5-8 l\u1ea7n xu\u1ea5t ph\u00e1t kh\u1ed1i ch\u1ea5t l\u01b0\u1ee3ng m\u1ed7i phi\u00ean.<\/strong><\/p>\n\n\n\n

    V\u01b0\u1ee3t xa h\u01a1n m\u1ee9c \u0111\u00f3 kh\u00f4ng mang l\u1ea1i l\u1ee3i \u00edch b\u1ed5 sung n\u00e0o v\u00e0 th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n

    L\u00fd do r\u1ea5t \u0111\u01a1n gi\u1ea3n – trong t\u00ecnh hu\u1ed1ng g\u1eb7p kh\u00f3 kh\u0103n, b\u1ea1n s\u1ebd kh\u00f4ng bao gi\u1edd tho\u00e1t ra kh\u1ecfi kh\u1ed1i trong tr\u1ea1ng th\u00e1i m\u1ec7t m\u1ecfi. V\u00ec v\u1eady, vi\u1ec7c \u0111\u00e0o t\u1ea1o theo c\u00e1ch \u0111\u00f3 ho\u00e0n to\u00e0n kh\u00f4ng c\u00f3 \u00fd ngh\u0129a g\u00ec.<\/p>\n\n\n\n

    M\u1ee5c ti\u00eau c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n \u0111i\u1ec1n kinh<\/strong><\/a> lu\u00f4n l\u00e0 t\u1ed1i \u0111a h\u00f3a hi\u1ec7u su\u1ea5t c\u1ee7a ch\u00fang ta trong c\u00e1c tr\u1eadn \u0111\u1ea5u.<\/p>\n\n\n\n

    V\u1eady l\u00e0m th\u1ebf n\u00e0o b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng kh\u1edfi \u0111\u1ea7u c\u1ee7a m\u00ecnh v\u1edbi s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i h\u1ea1n ch\u1ebf trong m\u1ed7i bu\u1ed5i t\u1eadp?<\/p>\n\n\n\n

    C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 b\u1eb1ng c\u00e1ch b\u1eaft \u0111\u1ea7u v\u1edbi\u00a03 \u0111i\u1ec3m\u00a0v\u00e0 4 \u0111i\u1ec3m.<\/p>\n\n\n\n

    \"V\u1eadn
    Xu\u1ea5t ph\u00e1t 3 \u0111i\u1ec3m l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 ph\u00e1t tri\u1ec3n k\u1ef9 thu\u1eadt xu\u1ea5t ph\u00e1t theo kh\u1ed1i m\u00e0 \u00edt m\u1ec7t m\u1ecfi h\u01a1n nhi\u1ec1u.<\/sub><\/em><\/figcaption><\/figure>\n\n\n\n

    \u01afu \u0111i\u1ec3m c\u1ee7a c\u00e1c v\u1ecb tr\u00ed xu\u1ea5t ph\u00e1t kh\u00f4ng k\u1ebft h\u1ee3p c\u00e1c kh\u1ed1i l\u00e0 ch\u00fang s\u1ebd gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c c\u00fa \u0111\u00e1nh \u1edf c\u00e1c g\u00f3c t\u01b0\u01a1ng t\u1ef1 v\u00e0 c\u01a1 ch\u1ebf ch\u1ea1y n\u01b0\u1edbc r\u00fat \u00edt m\u1ec7t m\u1ecfi h\u01a1n.<\/p>\n\n\n\n

    Vi\u1ec7c th\u1ef1c hi\u1ec7n xu\u1ea5t ph\u00e1t 3 v\u00e0 4 \u0111i\u1ec3m r\u1ea5t hi\u1ec7u qu\u1ea3 v\u00ec \u00e1p d\u1ee5ng c\u00e1c quy t\u1eafc t\u01b0\u01a1ng t\u1ef1 c\u1ee7a c\u01a1 ch\u1ebf ch\u1ea1y n\u01b0\u1edbc r\u00fat. <\/p>\n\n\n\n

    G\u00f3c \u1ed1ng ch\u00e2n tr\u01b0\u1edbc \u0111\u00f3 khi b\u1eaft \u0111\u1ea7u s\u1ebd quy\u1ebft \u0111\u1ecbnh g\u00f3c c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

    T\u1ef7 l\u1ec7 l\u1ef1c sinh ra t\u1eeb ch\u00e2n tr\u01b0\u1edbc v\u00e0 ch\u00e2n sau s\u1ebd t\u01b0\u01a1ng t\u1ef1 nh\u01b0 khi xu\u1ea5t ph\u00e1t ch\u1eb7n (ch\u1ee7 y\u1ebfu l\u00e0 \u0111\u1ea9y t\u1eeb ch\u00e2n tr\u01b0\u1edbc).<\/p>\n\n\n\n

    C\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u00e1nh tay s\u1ebd t\u01b0\u01a1ng t\u1ef1. Ngay c\u1ea3 g\u00f3c \u0111\u1ea7u v\u00e0 th\u00e2n c\u0169ng gi\u1ed1ng nhau. <\/p>\n\n\n\n

    Khi n\u00f3i \u0111\u1ebfn \u0111\u00e0o t\u1ea1o ch\u1ea1y n\u01b0\u1edbc r\u00fat, ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t.\u00a0Bi\u1ebft khi n\u00e0o n\u00ean t\u1eaft n\u00f3 c\u0169ng quan tr\u1ecdng nh\u01b0 bi\u1ebft khi n\u00e0o n\u00ean nh\u1ea5n m\u1ea1nh.<\/p>\n\n\n\n

    <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    24hscore – Xu\u1ea5t ph\u00e1t ch\u1eb7n tr\u00ean \u0111\u01b0\u1eddng \u0111ua l\u00e0 kh\u00eda c\u1ea1nh quan tr\u1ecdng nh\u1ea5t c\u1ee7a k\u1ef9 thu\u1eadt ch\u1ea1y n\u01b0\u1edbc r\u00fat, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi c\u00e1c cu\u1ed9c \u0111ua 100 m\u00e9t v\u00e0 200 m\u00e9t. C\u00e1ch Thi\u1ebft L\u1eadp V\u00e0 Th\u1ef1c Hi\u1ec7n Ch\u1eb7n B\u1eaft \u0110\u1ea7u \u0110\u1ec3 T\u1ed1i \u0110a H\u00f3a T\u1ed1c \u0110\u1ed9 C\u1ee7a B\u1ea1n\u00a0 T\u1ea1i sao? B\u1edfi v\u00ec kh\u1ed1i xu\u1ea5t…<\/p>\n","protected":false},"author":9,"featured_media":2867,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","rank_math_description":"CH\u1eb6N B\u1eaeT \u0110\u1ea6U CHO \u0110\u01af\u1edcNG \u0110UA: K\u1ef8 THU\u1eacT CHO T\u1ed0C \u0110\u1ed8 T\u1ed0I \u0110A\n","footnotes":""},"categories":[497],"tags":[1045],"class_list":["post-2866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dien-kinh","tag-ky-thuat-cho-toc-do"],"_links":{"self":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/comments?post=2866"}],"version-history":[{"count":2,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2866\/revisions"}],"predecessor-version":[{"id":2906,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2866\/revisions\/2906"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media\/2867"}],"wp:attachment":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media?parent=2866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/categories?post=2866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/tags?post=2866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}