{"id":9457,"date":"2022-07-20T15:05:26","date_gmt":"2022-07-20T08:05:26","guid":{"rendered":"https:\/\/www.manpham.com\/?p=9457"},"modified":"2022-07-20T15:05:26","modified_gmt":"2022-07-20T08:05:26","slug":"che-do-tap-luyen-tang-cuong-he-mien-dich","status":"publish","type":"post","link":"https:\/\/www.manpham.com\/che-do-tap-luyen-tang-cuong-he-mien-dich.html","title":{"rendered":"[\u0110\u00e1nh gi\u00e1] Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n n\u00e0o gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch nhanh nh\u1ea5t?"},"content":{"rendered":"<p>C\u00f3 th\u1ec3 n\u00f3i, ch\u01b0a bao gi\u1edd h\u1ec7 mi\u1ec5n d\u1ecbch c\u1ee7a c\u01a1 th\u1ec3 ch\u00fang ta quan tr\u1ecdng nh\u01b0 l\u00fac n\u00e0y, khi m\u00e0 th\u1eddi k\u00ec d\u1ecbch b\u1ec7nh b\u00f9ng ph\u00e1t v\u00e0 c\u01b0\u1edbp \u0111i sinh m\u1ea1ng c\u1ee7a r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi tr\u00ean th\u1ebf gi\u1edbi. V\u1eady n\u00ean, \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch nhanh nh\u1ea5t th\u00ec ngo\u00e0i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, b\u1ea1n c\u0169ng c\u1ea7n t\u00ecm ra ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n ri\u00eang cho m\u00ecnh. V\u1eady n\u00ean, h\u00f4m nay Man Pham Blog s\u1ebd th\u00f4ng tin \u0111\u1ebfn b\u1ea1n b\u00e0i vi\u1ebft \u0111\u00e1nh gi\u00e1 &#8221; Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n n\u00e0o gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch nhanh nh\u1ea5t?&#8221;, hy v\u1ecdng s\u1ebd gi\u00fap b\u1ea1n t\u1ef1 b\u1ea3o v\u1ec7 m\u00ecnh tr\u01b0\u1edbc s\u1ef1 \u0111\u1ed5i thay c\u1ee7a m\u00f4i tr\u01b0\u1eddng.<\/p>\n<div id=\"toc_container\" class=\"toc_white no_bullets\"><p class=\"toc_title\">N\u1ed9i dung b&agrave;i vi\u1ebft<\/p><ul class=\"toc_list\"><li><ul><li><\/li><li><\/li><li><\/li><\/ul><\/li><li><\/li><li><ul><li><ul><li><\/li><\/ul><\/li><li><\/li><li><\/li><li><\/li><li><\/li><li><\/li><li><\/li><\/ul><\/li><\/ul><\/div>\n<h2><span id=\"Nhung_Hoat_Dong_Ban_Co_The_Thuc_Hien_Ngay\"><strong>Nh\u1eefng Ho\u1ea1t \u0110\u1ed9ng B\u1ea1n C\u00f3 Th\u1ec3 Th\u1ef1c Hi\u1ec7n Ngay<\/strong><\/span><\/h2>\n<h3><span id=\"Di_Bo_Hang_Ngay_Toi_Thieu_20_30_Phut-_Che_do_tap_luyen_giup_tang_cuong_he_mien_dich\"><strong>\u0110i B\u1ed9 H\u00e0ng Ng\u00e0y T\u1ed1i Thi\u1ec3u 20 \u2013 30 Ph\u00fat- Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch\u00a0<\/strong><\/span><\/h3>\n<p>\u0110\u00e2y l\u00e0 ho\u1ea1t \u0111\u1ed9ng b\u1ea5t c\u1ee9 m\u1ed9t ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng trong b\u1ea5t c\u1ee9 \u0111\u1ed9 tu\u1ed5i n\u00e0o \u0111\u1ec1u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111i\u1ec1u n\u00e0y \u0111\u01a1n gi\u1ea3n trong ng\u00e0y t\u00f9y v\u00e0o khung gi\u1edd l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp c\u1ee7a m\u00ecnh m\u00e0 kh\u00f4ng g\u00e2y gi\u00e1n \u0111o\u1ea1n, \u1ea3nh h\u01b0\u1edfng t\u1edbi l\u1ecbch h\u1ecdc t\u1eadp v\u00e0 l\u00e0m vi\u1ec7c th\u01b0\u1eddng ng\u00e0y.<\/p>\n<figure id=\"attachment_15124\" aria-describedby=\"caption-attachment-15124\" style=\"width: 650px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Di-Bo.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-15124 size-medium\" src=\"https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Di-Bo-650x434.jpg\" alt=\"Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch \" width=\"650\" height=\"434\" srcset=\"https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Di-Bo-650x434.jpg 650w, https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Di-Bo.jpg 700w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><figcaption id=\"caption-attachment-15124\" class=\"wp-caption-text\"><strong><em>Ngu\u1ed3n: Internet<\/em><\/strong><\/figcaption><\/figure>\n<p><strong>G\u1ee3i \u00fd v\u1ec1 khung gi\u1edd:<\/strong><\/p>\n<ul>\n<li>B\u1ea1n c\u00f3 th\u1ec3 \u0111i b\u1ed9 v\u00e0o s\u00e1ng s\u1edbm ho\u1eb7c chi\u1ec1u t\u1ed1i<\/li>\n<li>\u0110i b\u1ed9 ra b\u1ebfn \u0111\u1ec3 \u0111i l\u00e0m, \u0111i h\u1ecdc<\/li>\n<li>C\u00f3 th\u1ec3 tranh th\u1eed \u0111i b\u1ed9 trong th\u1eddi gian ngh\u1ec9 tr\u01b0a t\u1ea1i c\u01a1 quan<\/li>\n<\/ul>\n<p><strong>L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c \u0111i b\u1ed9 t\u1eeb 20 \u0111\u1ebfn 30 ph\u00fat m\u1ed7i ng\u00e0y<\/strong><\/p>\n<ul>\n<li>Gi\u1ea3m c\u00e2n<\/li>\n<li>C\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/li>\n<li>Gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch<\/li>\n<li>C\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb<\/li>\n<li>\u1ed4n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft<\/li>\n<\/ul>\n<h3><span id=\"Choi_mon_the_thao_tuy_chon_ma_ban_yeu_thich_toi_thieu_2_lan_moi_tuan\"><strong>Ch\u01a1i m\u00f4n th\u1ec3 thao t\u00f9y ch\u1ecdn m\u00e0 b\u1ea1n y\u00eau th\u00edch t\u1ed1i thi\u1ec3u 2 l\u1ea7n m\u1ed7i tu\u1ea7n<\/strong><\/span><\/h3>\n<p>Vi\u1ec7c t\u1eadp luy\u1ec7n kh\u00f4ng c\u00e2u n\u1ec7 l\u00e0 m\u00f4n th\u1ec3 thao g\u00ec, c\u00f2n g\u00ec h\u01a1n khi b\u1ea1n v\u1eeba ch\u01a1i m\u00f4n th\u1ec3 thao m\u00ecnh y\u00eau th\u00edch \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe v\u00e0 s\u1ee9c \u0111\u1ec1 kh\u00e1ng \u0111\u00fang kh\u00f4ng?<\/p>\n<p>Th\u01b0\u1eddng v\u1ea5n \u0111\u1ec1 g\u1eb7p ph\u1ea3i khi b\u1ea1n ho\u00e3n vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ebfn t\u1eeb c\u00e1c l\u00fd do nh\u01b0:<\/p>\n<ul>\n<li><strong>T\u00f4i kh\u00f4ng c\u00f3 th\u1eddi gian \u0111\u1ec3 t\u1eadp luy\u1ec7n!<\/strong><\/li>\n<li><strong>T\u00f4i b\u1eadn n\u1ea5u n\u01b0\u1edbng, con c\u00e1i l\u1ea5y \u0111\u1ea7u th\u1eddi gian?<\/strong><\/li>\n<\/ul>\n<p>V\u1eady n\u00ean, khi b\u1ea1n \u0111\u00e3 mu\u1ed1n t\u1eadp luy\u1ec7n r\u1ed3i th\u00ec kh\u00f4ng g\u00ec l\u00e0 kh\u00f4ng th\u1ec3, n\u00ean \u0111\u00e3 mu\u1ed1n t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch th\u00ec h\u00e3y b\u1ecf th\u00f3i quen tr\u00ec ho\u00e3n c\u1ee7a m\u00ecnh.<\/p>\n<h3><span id=\"Tap_luyen_mot_cach_chuyen_nghiep_voi_che_do_khac_nghiet\"><strong>T\u1eadp luy\u1ec7n m\u1ed9t c\u00e1ch chuy\u00ean nghi\u1ec7p v\u1edbi ch\u1ebf \u0111\u1ed9 kh\u1eafc nghi\u1ec7t<\/strong><\/span><\/h3>\n<p>Ph\u00eda d\u01b0\u1edbi \u0111\u00e2y m\u00ecnh s\u1ebd chia s\u1ebb ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n c\u1ee7a Navy Seals c\u1ee7a M\u1ef9 cho nh\u1eefng h\u1ecdc vi\u00ean m\u1edbi t\u1eadp luy\u1ec7n \u0111\u1ec3 v\u01b0\u1ee3t qua v\u00f2ng S\u01a1 Kh\u1ea3o! (C\u00f2n t\u1eadp theo nh\u01b0 l\u00ednh M\u1ef9 th\u1ef1c s\u1ef1 th\u00ec ch\u00fang m\u00ecnh c\u00f3 l\u1ebd ch\u01b0a l\u00e0m \u0111\u01b0\u1ee3c \u0111\u00e2u).<\/p>\n<p>Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc t\u1eadp GYM v\u1edbi c\u00e1c ph\u01b0\u01a1ng ph\u00e1p t\u1eadp n\u1ed5i ti\u1ebfng th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe tim m\u1ea1ch, \u0111\u1ed1t m\u1ee1 nh\u01b0:<\/p>\n<ul>\n<li><strong>HIIT<\/strong><\/li>\n<li><strong>TABATA<\/strong><\/li>\n<li><strong>AEROBIC<\/strong><\/li>\n<li><strong>SPORT DANCE<\/strong><\/li>\n<\/ul>\n<h2><span id=\"Nhung_Dieu_Ban_Nen_Biet_Khi_Tu_Tap_Luyen\">Nh\u1eefng \u0110i\u1ec1u B\u1ea1n N\u00ean Bi\u1ebft Khi T\u1ef1 T\u1eadp Luy\u1ec7n<\/span><\/h2>\n<p>T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap gi\u1ea3m c\u01a1 h\u1ed9i ph\u00e1t tri\u1ec3n b\u1ec7nh tim. N\u00f3 c\u0169ng gi\u1eef cho x\u01b0\u01a1ng c\u1ee7a b\u1ea1n kh\u1ecfe m\u1ea1nh v\u00e0 m\u1ea1nh m\u1ebd. Nh\u1eefng l\u1ee3i \u00edch c\u01a1 b\u1ea3n nh\u1ea5t c\u1ee7a vi\u1ec7c th\u1ec3 d\u1ee5c th\u1ec3 thao th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn nh\u01b0:<\/p>\n<ul>\n<li>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u00f3 th\u1ec3 gi\u00fap <strong>lo\u1ea1i b\u1ecf vi khu\u1ea9n ra kh\u1ecfi ph\u1ed5i<\/strong> v\u00e0 \u0111\u01b0\u1eddng th\u1edf. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng b\u1ecb c\u1ea3m l\u1ea1nh, c\u00fam ho\u1eb7c c\u00e1c b\u1ec7nh kh\u00e1c.<\/li>\n<li>T\u1eadp th\u1ec3 d\u1ee5c g\u00e2y ra s\u1ef1 thay \u0111\u1ed5i trong kh\u00e1ng th\u1ec3 v\u00e0 b\u1ea1ch c\u1ea7u WBC &#8211; l\u00e0 c\u00e1c t\u1ebf b\u00e0o h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch c\u1ee7a c\u01a1 th\u1ec3 <strong>ch\u1ed1ng l\u1ea1i b\u1ec7nh t\u1eadt.<\/strong> Nh\u1eefng kh\u00e1ng th\u1ec3 ho\u1eb7c WBC l\u01b0u h\u00e0nh nhanh h\u01a1n, v\u00ec v\u1eady ch\u00fang c\u00f3 th\u1ec3 ph\u00e1t hi\u1ec7n vi khu\u1ea9n l\u1ea1 s\u1edbm h\u01a1n \u0111\u1ec3 x\u1eed l\u00fd ngay so v\u1edbi tr\u01b0\u1edbc \u0111\u00e2y.<\/li>\n<li>Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 t\u0103ng nhanh trong v\u00e0 ngay sau khi t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 <strong>ng\u0103n vi khu\u1ea9n ph\u00e1t tri\u1ec3n<\/strong>. S\u1ef1 gia t\u0103ng nhi\u1ec7t \u0111\u1ed9 n\u00e0y c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i nhi\u1ec5m tr\u00f9ng t\u1ed1t h\u01a1n. \u0110i\u1ec1u n\u00e0y t\u01b0\u01a1ng t\u1ef1 v\u1edbi nh\u1eefng g\u00ec x\u1ea3y ra khi b\u1ea1n b\u1ecb s\u1ed1t.<\/li>\n<li>T\u1eadp th\u1ec3 d\u1ee5c l\u00e0m ch\u1eadm s\u1ef1 gi\u1ea3i ph\u00f3ng hormone c\u0103ng th\u1eb3ng v\u00e0 theo nh\u01b0 m\u00ecnh t\u00ecm hi\u1ec3u th\u00ec m\u1ed9t s\u1ed1 c\u0103ng th\u1eb3ng x\u1ea3y ra s\u1ebd l\u00e0m t\u0103ng c\u01a1 h\u1ed9i b\u1ec7nh t\u1eadt. Hormone c\u0103ng th\u1eb3ng th\u1ea5p h\u01a1n c\u00f3 th\u1ec3 b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i b\u1ec7nh t\u1eadt.<\/li>\n<li>T\u1eadp th\u1ec3 d\u1ee5c l\u00e0 t\u1ed1t cho b\u1ea1n nh\u01b0ng b\u1ea1n kh\u00f4ng n\u00ean t\u1eadp qu\u00e1 s\u1ee9c.<\/li>\n<\/ul>\n<p><strong>Xem th\u00eam: <a href=\"https:\/\/www.manpham.com\/day-khang-luc.html\">[\u0110\u00e1nh gi\u00e1] Top 5 D\u00e2y kh\u00e1ng l\u1ef1c \u0111\u00e1ng s\u1edf h\u1eefu<\/a><\/strong><\/p>\n<h2><span id=\"Che_Do_Tap_Luyen_Cua_Navy_Seals_Dac_Cong_My\"><strong>Ch\u1ebf \u0110\u1ed9 T\u1eadp Luy\u1ec7n C\u1ee7a Navy Seals (\u0110\u1eb7c C\u00f4ng M\u1ef9)<\/strong><\/span><\/h2>\n<p>Th\u00f3i quen t\u1eadp luy\u1ec7n c\u1ee7a Navy SEALs l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n kh\u00f3 kh\u0103n kh\u00f4ng d\u00e0nh cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c theo chu k\u1ef3 t\u1eadp luy\u1ec7n n\u00e0y v\u00e0 b\u1ea1n s\u1ebd nh\u1eadn \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 nhanh ch\u00f3ng. Ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c Navy SEALs s\u1eed d\u1ee5ng \u0111\u1ec3 gi\u00fap c\u00e1c t\u00e2n binh c\u1ee7a h\u1ecd s\u1eb5n s\u00e0ng v\u01b0\u1ee3t qua k\u1ef3 thi cu\u1ed1i c\u00f9ng.<\/p>\n<p>V\u00e0 ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n n\u00e0y bao g\u1ed3m hai level t\u1eadp luy\u1ec7n, c\u1ee5 th\u1ec3:<\/p>\n<ul>\n<li>level t\u1eadp luy\u1ec7n lo\u1ea1i I:m\u1ed9t ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n cho nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/li>\n<li>level t\u1eadp luy\u1ec7n lo\u1ea1i II: \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf cho nh\u1eefng ng\u01b0\u1eddi hi\u1ec7n t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n.<\/li>\n<\/ul>\n<h3><span id=\"Che_Do_Tap_Luyen_Level_I\"><strong>Ch\u1ebf \u0110\u1ed9 T\u1eadp Luy\u1ec7n Level I<\/strong><\/span><\/h3>\n<p>M\u1ee5c \u0111\u00edch c\u1ee7a lo\u1ea1i I l\u00e0 x\u00e2y d\u1ef1ng s\u1ee9c kh\u1ecfe d\u1ea7n d\u1ea7n l\u00ean m\u1ee9c c\u00f3 th\u1ec3 ch\u1ea1y 16 d\u1eb7m m\u1ed9t tu\u1ea7n. Sau \u0111\u00f3, v\u00e0 ch\u1ec9 khi b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee9c t\u1ed1i thi\u1ec3u n\u00e0y, b\u1ea1n m\u1edbi c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c v\u1edbi b\u00e0i t\u1eadp lo\u1ea1i II. Lo\u1ea1i I l\u00e0 m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf t\u1eadp luy\u1ec7n trong v\u00f2ng 9 tu\u1ea7n.<\/p>\n<h4><span id=\"Lich_trinh_chay_Level_I\"><strong>L\u1ecbch tr\u00ecnh ch\u1ea1y Level I<\/strong><\/span><\/h4>\n<ul>\n<li><strong>Tu\u1ea7n 1 v\u00e0 2<\/strong>: 2 d\u1eb7m m\u1ed7i ng\u00e0y, 8p30s \/d\u1eb7m v\u00e0o m\u1ed7i th\u1ee9 Hai, th\u1ee9 T\u01b0 v\u00e0 th\u1ee9 S\u00e1u. T\u1ed5ng c\u1ed9ng ch\u1ea1y 6 d\u1eb7m\/tu\u1ea7n<\/li>\n<li><strong>Tu\u1ea7n 3<\/strong>: Kh\u00f4ng ch\u1ea1y v\u00ec c\u00f3 nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng do c\u0103ng th\u1eb3ng cao<\/li>\n<li><strong>Tu\u1ea7n 4<\/strong>: 3 d\u1eb7m m\u1ed7i ng\u00e0y t\u1eeb th\u1ee9 Hai, th\u1ee9 T\u01b0 v\u00e0 th\u1ee9 S\u00e1u. T\u1ed5ng c\u1ed9ng ch\u1ea1y 9 d\u1eb7m\/tu\u1ea7n<\/li>\n<li><strong>Tu\u1ea7n 5 v\u00e0 6<\/strong>: Th\u1ee9 hai ch\u1ea1y 2 d\u1eb7m, th\u1ee9 Ba ch\u1ea1y 3 d\u1eb7m, th\u1ee9 N\u0103m ch\u1ea1y 4 d\u1eb7m, th\u1ee9 S\u00e1u ch\u1ea1y 2 d\u1eb7m. T\u1ed5ng c\u1ed9ng ch\u1ea1y 11 d\u1eb7m\/tu\u1ea7n.<\/li>\n<li><strong>Tu\u1ea7n 7, 8 v\u00e0 9<\/strong>: Th\u1ee9 t\u01b0 ch\u1ea1y 4 d\u1eb7m, th\u1ee9 Ba ch\u1ea1y 4 d\u1eb7m, Th\u1ee9 N\u0103m ch\u1ea1y 5 d\u1eb7m, th\u1ee9 s\u00e1u ch\u1ea1y 3 d\u1eb7m. T\u1ed5ng c\u1ed9ng ch\u1ea1y 16 d\u1eb7m\/tu\u1ea7n.<\/li>\n<\/ul>\n<h3><span id=\"Lich_tap_the_duc_PT_loai_I\"><strong>L\u1ecbch t\u1eadp th\u1ec3 d\u1ee5c (PT) lo\u1ea1i I<\/strong><\/span><\/h3>\n<p>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp n\u00e0y v\u00e0o: Th\u1ee9 Hai, Th\u1ee9 T\u01b0 v\u00e0 Th\u1ee9 S\u00e1u<\/p>\n<p><strong>Tu\u1ea7n 1<\/strong><\/p>\n<p>Pushups: 4 set 15 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 4 set 20 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 3 set 3 l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p><strong>Tu\u1ea7n 2<\/strong><\/p>\n<p>Pushups: 5 set 20 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 5 set 20 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 3 set ba l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p><strong>Tu\u1ea7n 3 v\u00e0 4<\/strong><\/p>\n<p>Pushups: 5 set 25 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 5 set 25 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 3 set b\u1ed1n l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p><strong>Tu\u1ea7n 5 v\u00e0 6<\/strong><\/p>\n<p>Pushups: 6 set 25 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 6 set 25 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 2 set 8 l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p><strong>Tu\u1ea7n 7 v\u00e0 8<\/strong><\/p>\n<p>Pushups: 6 set 30 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 6 set 30 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 2 set 10 l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p><strong>Tu\u1ea7n 9<\/strong><\/p>\n<p>Pushups: 6 set 30 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 6 set 30 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 3 set 10 l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p>\u0110\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u00e0i t\u1eadp n\u00ean \u0111\u01b0\u1ee3c xen k\u1ebd. Th\u1ef1c hi\u1ec7n m\u1ed9t set pushup, sau \u0111\u00f3 l\u00e0 m\u1ed9t set situp, ti\u1ebfp theo l\u00e0 m\u1ed9t set pullup, ngay l\u1eadp t\u1ee9c kh\u00f4ng ngh\u1ec9 ng\u01a1i.<\/p>\n<p>Sau \u0111\u00f3 ti\u1ebfn h\u00e0nh t\u1eadp ti\u1ebfp set ti\u1ebfp theo c\u1ee7a m\u1ed7i b\u00e0i t\u1eadp.<\/p>\n<h3><span id=\"Lich_boi_loai_I\"><strong>L\u1ecbch b\u01a1i lo\u1ea1i I<\/strong><\/span><\/h3>\n<p>Sidestroke kh\u00f4ng c\u00f3 v\u00e2y 4 \u0111\u1ebfn 5 ng\u00e0y m\u1ed9t tu\u1ea7n<\/p>\n<ul>\n<li>Tu\u1ea7n 1 v\u00e0 2: B\u01a1i li\u00ean t\u1ee5c trong 15 ph\u00fat<\/li>\n<li>Tu\u1ea7n 3 v\u00e0 4: B\u01a1i li\u00ean t\u1ee5c trong 20 ph\u00fat<\/li>\n<li>Tu\u1ea7n 5 v\u00e0 6: B\u01a1i li\u00ean t\u1ee5c trong 25 ph\u00fat<\/li>\n<li>Tu\u1ea7n 7 v\u00e0 8: B\u01a1i li\u00ean t\u1ee5c trong 30 ph\u00fat<\/li>\n<li>Tu\u1ea7n 9: B\u01a1i li\u00ean t\u1ee5c trong 35 ph\u00fat<\/li>\n<\/ul>\n<p>N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 v\u00e0o h\u1ed3 b\u01a1i, h\u00e3y \u0111i xe \u0111\u1ea1p trong th\u1eddi gian d\u00e0i g\u1ea5p \u0111\u00f4i th\u1eddi gian b\u1ea1n c\u1ea7n b\u01a1i s\u1ebd amng l\u1ea1i hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng t\u1ef1.<\/p>\n<p>N\u1ebfu b\u1ea1n c\u00f3 quy\u1ec1n truy c\u1eadp v\u00e0o m\u1ed9t h\u1ed3 b\u01a1i th\u00ec h\u00e3y b\u01a1i m\u1ed7i ng\u00e0y. B\u01a1i 4-5 ng\u00e0y\/tu\u1ea7n trong 200 m\u00e9t trong m\u1ed9t phi\u00ean l\u00e0m m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n ban \u0111\u1ea7u c\u1ee7a b\u1ea1n.<\/p>\n<p>Ngo\u00e0i ra, b\u1ea1n mu\u1ed1n ph\u00e1t tri\u1ec3n sidestroke c\u1ee7a m\u00ecnh \u1edf c\u1ea3 b\u00ean tr\u00e1i v\u00e0 b\u00ean ph\u1ea3i th\u00ec h\u00e3y c\u1ed1 g\u1eafng b\u01a1i 50 m\u00e9t trong m\u1ed9t ph\u00fat ho\u1eb7c \u00edt h\u01a1n.<\/p>\n<h3><span id=\"Tap_luyen_thuong_xuyen_cho_Hai_quan_cap_II_Cap_do_nang_cao\"><strong>T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean cho H\u1ea3i qu\u00e2n c\u1ea5p II (C\u1ea5p \u0111\u1ed9 n\u00e2ng cao)<\/strong><\/span><\/h3>\n<p>Th\u00f3i quen t\u1eadp luy\u1ec7n c\u1ee7a Navy SEALs Lo\u1ea1i II l\u00e0 m\u1ed9t b\u00e0i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 tham gia ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 ho\u00e0n th\u00e0nh c\u00e1c y\u00eau c\u1ea7u c\u1ee7a th\u00f3i quen t\u1eadp luy\u1ec7n lo\u1ea1i I.<\/p>\n<p>\u0110\u1eebng c\u1ed1 g\u1eafng t\u1eadp luy\u1ec7n lo\u1ea1i n\u00e0y tr\u1eeb khi b\u1ea1n c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh tu\u1ea7n 9 c\u1ee7a lo\u1ea1i t\u1eadp luy\u1ec7n.<\/p>\n<p><strong>L\u1ecbch ch\u1ea1y Level II<\/strong><\/p>\n<p>Ch\u1ea1y v\u00e0o th\u1ee9 hai, th\u1ee9 ba, th\u1ee9 n\u0103m, th\u1ee9 s\u00e1u v\u00e0 th\u1ee9 b\u1ea3y. V\u00e0 m\u1ed7i d\u1eb7m ch\u1ea1t s\u1ebd \u0111\u01b0\u1ee3c ghi theo th\u1ee9 t\u1ef1 l\u1ea7n l\u01b0\u1ee3t: th\u1ee9 2\/ th\u1ee9 ba\/ th\u1ee9 n\u0103m\/ th\u1ee9 s\u00e1u\/ th\u1ee9 b\u1ea3y.<\/p>\n<ul>\n<li>Tu\u1ea7n 1 v\u00e0 2: (3\/5\/4\/5\/2) d\u1eb7m (19 d\u1eb7m m\u1ed9t tu\u1ea7n)<\/li>\n<li>Tu\u1ea7n 3 v\u00e0 4: (4\/5\/6\/4\/3) d\u1eb7m (22 d\u1eb7m m\u1ed9t tu\u1ea7n)<\/li>\n<li>Tu\u1ea7n 5: (5\/5\/6\/4\/4) d\u1eb7m (24 d\u1eb7m m\u1ed9t tu\u1ea7n)<\/li>\n<li>Tu\u1ea7n 6: (5\/6\/6\/6\/4) d\u1eb7m (27 d\u1eb7m m\u1ed9t tu\u1ea7n)<\/li>\n<li>Tu\u1ea7n 7: (6\/6\/6\/6\/6) d\u1eb7m (30 d\u1eb7m m\u1ed9t tu\u1ea7n)<\/li>\n<\/ul>\n<p>Trong tu\u1ea7n 8 v\u00e0 9 tr\u1edf \u0111i, kh\u00f4ng c\u1ea7n thi\u1ebft ph\u1ea3i t\u0103ng kho\u1ea3ng c\u00e1ch ch\u1ea1y; l\u00e0m vi\u1ec7c v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1ea1y 6 d\u1eb7m c\u1ee7a b\u1ea1n v\u00e0 c\u1ed1 g\u1eafng gi\u1ea3m ch\u00fang xu\u1ed1ng c\u00f2n 7:30 m\u1ed7i d\u1eb7m ho\u1eb7c th\u1ea5p h\u01a1n.<\/p>\n<p>N\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng kho\u1ea3ng c\u00e1ch cho c\u00e1c l\u1ea7n ch\u1ea1y c\u1ee7a m\u00ecnh, h\u00e3y th\u1ef1c hi\u1ec7n d\u1ea7n d\u1ea7n vi\u1ec7c t\u0103ng kh\u00f4ng qu\u00e1 1 d\u1eb7m m\u1ed7i ng\u00e0y cho m\u1ed7i tu\u1ea7n sau tu\u1ea7n 9.<\/p>\n<h3><span id=\"Lich_tap_luyen_the_chat_loai_II-_Che_do_tap_luyen_giup_tang_cuong_he_mien_dich\">L\u1ecbch t\u1eadp luy\u1ec7n th\u1ec3 ch\u1ea5t lo\u1ea1i II- Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch<\/span><\/h3>\n<p>Ho\u00e0n th\u00e0nh c\u00e1c set v\u00e0 l\u1eb7p l\u1ea1i Th\u1ee9 Hai, Th\u1ee9 T\u01b0 v\u00e0 Th\u1ee9 S\u00e1u<\/p>\n<p><strong>Tu\u1ea7n 1 v\u00e0 2<\/strong><\/p>\n<p>Pushups: 6 set 30 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 6 set 35 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 3 set 10 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nDips: 3 set 20 l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p><strong>Tu\u1ea7n 3 v\u00e0 4<\/strong><\/p>\n<p>Pushups: 10 set 20 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 10 set 25 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 4 set 10 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nDips: 10 set 15 l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p><strong>Tu\u1ea7n 5<\/strong><\/p>\n<p>Pushups: 15 set 20 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 15 set 25 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 4 set 12 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nDips: 15 set 15 l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p><strong>Tu\u1ea7n 6<\/strong><\/p>\n<p>Pushups: 20 set 20 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nSitups: 20 set 25 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nPullups: 5 set 12 l\u1ea7n l\u1eb7p l\u1ea1i<br \/>\nDips: 20 set 15 l\u1ea7n l\u1eb7p l\u1ea1i<\/p>\n<p>Nh\u1eefng b\u00e0i t\u1eadp n\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf cho s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp \u0111\u01b0\u1eddng d\u00e0i. M\u1ec7t m\u1ecfi c\u01a1 b\u1eafp s\u1ebd m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n v\u00e0 l\u00e2u h\u01a1n \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u00e1c b\u00e0i t\u1eadp l\u1eb7p \u0111i l\u1eb7p l\u1ea1i cao.<\/p>\n<p>\u0110\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, h\u00e3y xen k\u1ebd c\u00e1c b\u00e0i t\u1eadp m\u1ed7i set, \u0111\u1ec3 nh\u00f3m c\u01a1 \u0111\u00f3 ngh\u1ec9 ng\u01a1i trong m\u1ed9t th\u1eddi gian ng\u1eafn.<\/p>\n<h3><span id=\"Tap_luyen_Kim_tu_thap-_Che_do_tap_luyen_giup_tang_cuong_he_mien_dich\"><strong>T\u1eadp luy\u1ec7n Kim t\u1ef1 th\u00e1p- Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch\u00a0<\/strong><\/span><\/h3>\n<p>Sau khi b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c ti\u00eau chu\u1ea9n Lo\u1ea1i I v\u00e0 II, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t b\u00e0i t\u1eadp kim t\u1ef1 th\u00e1p v\u1edbi b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o \u0111\u1ec3 thay \u0111\u1ed5i t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n.<\/p>\n<p>M\u1ee5c ti\u00eau l\u00e0 t\u1eeb t\u1eeb x\u00e2y d\u1ef1ng m\u1ee5c ti\u00eau, sau \u0111\u00f3 x\u00e2y d\u1ef1ng l\u1ea1i t\u1eeb \u0111\u1ea7u \u0111\u1ebfn gi\u1edd t\u1eadp luy\u1ec7n. V\u00ed d\u1ee5, pullups, situps, Pushups v\u00e0 dips c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c xen k\u1ebd nh\u01b0 trong c\u00e1c b\u00e0i t\u1eadp tr\u00ean, nh\u01b0ng l\u1ea7n n\u00e0y ch\u1ecdn m\u1ed9t s\u1ed1 l\u00e0m m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n v\u00e0 x\u00e2y d\u1ef1ng theo s\u1ed1 \u0111\u00f3.<\/p>\n<p>M\u1ed7i s\u1ed1 \u0111\u01b0\u1ee3c t\u00ednh l\u00e0 m\u1ed9t set. L\u00e0m vi\u1ec7c theo c\u00e1ch c\u1ee7a b\u1ea1n l\u00ean v\u00e0 xu\u1ed1ng gi\u1ed1ng nh\u01b0 kim t\u1ef1 th\u00e1p.<\/p>\n<p><strong><em>H\u00ecnh \u1ea3nh d\u01b0\u1edbi \u0111\u00e2y ch\u1ec9 minh h\u1ecda cho c\u00e1c \u0111\u1ed9ng t\u00e1c Pullup, Pushup, dips. B\u1ea1n kh\u00f4ng ph\u1ea3i t\u1eadp theo s\u1ed1 l\u1ea7n tr\u00ean h\u00ecnh.<\/em><\/strong><\/p>\n<figure id=\"attachment_15123\" aria-describedby=\"caption-attachment-15123\" style=\"width: 245px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Anh-minh-hoa-dong-tac.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-15123 size-full\" src=\"https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Anh-minh-hoa-dong-tac.jpg\" alt=\"Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch \" width=\"245\" height=\"205\" \/><\/a><figcaption id=\"caption-attachment-15123\" class=\"wp-caption-text\"><strong><em>Ngu\u1ed3n: Internet<\/em><\/strong><\/figcaption><\/figure>\n<p>V\u00ed d\u1ee5: n\u1ebfu m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 5 l\u1ea7n l\u1eb7p l\u1ea1i, s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i b\u1ea1n s\u1ebd l\u00e0m cho m\u1ed7i b\u00e0i t\u1eadp s\u1ebd l\u00e0:<\/p>\n<p>Pullup: 1,2,3,4,5,4,3,2,1<br \/>\nPushup: 2,4,6,8,10,8,6,4,2 (g\u1ea5p hai l\u1ea7n s\u1ed1 l\u01b0\u1ee3ng pullup)<br \/>\nSitups: 3,6,9,12,15,12,9,6,3 (g\u1ea5p ba l\u1ea7n s\u1ed1 l\u01b0\u1ee3ng pullups)<br \/>\nDips: T\u01b0\u01a1ng t\u1ef1 nh\u01b0 pullup<\/p>\n<p>B\u1ea1n c\u00f3 bi\u1ebft 8 Xe \u0110\u1ea1p T\u1eadp Th\u1ec3 D\u1ee5c T\u1ea1i Nh\u00e0 Lo\u1ea1i N\u00e0o T\u1ed1t Nh\u1ea5t ch\u01b0a? B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam b\u00e0i vi\u1ebft v\u1ec1 <a href=\"https:\/\/www.manpham.com\/xe-dap-tap-the-duc.html\">Xe \u0110\u1ea1p T\u1eadp Th\u1ec3 D\u1ee5c<\/a>. N\u1ebfu b\u1ea1n \u0111ang t\u00ecm m\u1ed9t xe \u0111\u1ea1p t\u1eadp th\u1ec3 d\u1ee5c \u0111a n\u0103ng cao c\u1ea5p v\u1edbi nh\u1eefng t\u00ednh n\u0103ng hi\u1ec7n \u0111\u1ea1i? Ch\u1eafc ch\u1eafn b\u1ea1n s\u1ebd h\u00e0i l\u00f2ng khi \u0111\u1ecdc b\u00e0i reviews n\u00e0y c\u1ee7a Man Pham Blog. C\u00f9ng t\u00ecm hi\u1ec3u nh\u00e9!<\/p>\n<h3><span id=\"Tap_luyen_boi_loi_Level_II-_Che_do_tap_luyen_giup_tang_cuong_he_mien_dich\"><strong>T\u1eadp luy\u1ec7n b\u01a1i l\u1ed9i Level II- Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch\u00a0<\/strong><\/span><\/h3>\n<figure id=\"attachment_15122\" aria-describedby=\"caption-attachment-15122\" style=\"width: 650px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Tap-luyen-boi-loi.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-15122 size-medium\" src=\"https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Tap-luyen-boi-loi-650x379.jpg\" alt=\"Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch \" width=\"650\" height=\"379\" srcset=\"https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Tap-luyen-boi-loi-650x379.jpg 650w, https:\/\/www.manpham.com\/wp-content\/uploads\/2022\/07\/Tap-luyen-boi-loi.jpg 720w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><figcaption id=\"caption-attachment-15122\" class=\"wp-caption-text\">Ngu\u1ed3n: Internet<\/figcaption><\/figure>\n<p><strong>B\u01a1i 4 \u0111\u1ebfn 5 ng\u00e0y m\u1ed7i tu\u1ea7n<\/strong><\/p>\n<ul>\n<li>Tu\u1ea7n 1 v\u00e0 2: B\u01a1i li\u00ean t\u1ee5c trong 35 ph\u00fat.<\/li>\n<li>Tu\u1ea7n 3 v\u00e0 4: B\u01a1i li\u00ean t\u1ee5c trong 45 ph\u00fat v\u1edbi v\u00e2y.<\/li>\n<li>Tu\u1ea7n 5: B\u01a1i li\u00ean t\u1ee5c trong 60 ph\u00fat v\u1edbi v\u00e2y.<\/li>\n<li>Tu\u1ea7n 6: B\u01a1i li\u00ean t\u1ee5c trong 75 ph\u00fat v\u1edbi v\u00e2y.<\/li>\n<\/ul>\n<p>L\u00fac \u0111\u1ea7u, \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng ban \u0111\u1ea7u l\u00ean c\u01a1 ch\u00e2n c\u1ee7a b\u1ea1n khi b\u1eaft \u0111\u1ea7u b\u1eb1ng v\u00e2y, h\u00e3y b\u01a1i xen k\u1ebd 1000 m\u00e9t v\u1edbi v\u00e2y v\u00e0 1000 m\u00e9t m\u00e0 kh\u00f4ng c\u00f3 ch\u00fang. M\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 b\u01a1i 50 m\u00e9t trong 45 gi\u00e2y ho\u1eb7c \u00edt h\u01a1n.<\/p>\n<p><strong>Ho\u1ea1t \u0111\u1ed9ng c\u0103ng c\u01a1 (Stretching) v\u00e0 r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t<\/strong><\/p>\n<p>V\u00ec Th\u1ee9 Hai, Th\u1ee9 T\u01b0 v\u00e0 Th\u1ee9 S\u00e1u \u0111\u01b0\u1ee3c d\u00e0nh cho PT, n\u00ean d\u00e0nh \u00edt nh\u1ea5t 20 ph\u00fat v\u00e0o Th\u1ee9 Ba, Th\u1ee9 N\u0103m v\u00e0 Th\u1ee9 B\u1ea3y cho ho\u1ea1t \u0111\u1ed9ng c\u0103ng c\u01a1.<\/p>\n<p>B\u1ea1n c\u00f3 th\u1ec3 c\u0103ng c\u01a1 trong 15 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n, sau khi kh\u1edfi \u0111\u1ed9ng, stretch sau khi t\u1eadp luy\u1ec7n ho\u1eb7c stretch nh\u01b0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng ri\u00eang bi\u1ec7t.<\/p>\n<p>M\u1ed9t c\u00e1ch t\u1ed1t \u0111\u1ec3 l\u00e0m stretching l\u00e0 b\u1eaft \u0111\u1ea7u \u1edf ph\u00eda tr\u00ean v\u00e0 \u0111i xu\u1ed1ng ph\u00eda d\u01b0\u1edbi. C\u0103ng \u0111\u1ebfn khi c\u0103ng nh\u1ea5t c\u00f3 th\u1ec3, nh\u01b0ng kh\u00f4ng \u0111\u1ec3 c\u1ea3m gi\u00e1c b\u1ecb \u0111au; gi\u1eef trong 10 \u0111\u1ebfn 15 gi\u00e2y. K\u00e9o c\u0103ng m\u1ecdi c\u01a1 b\u1eafp tr\u00ean c\u01a1 th\u1ec3 b\u1ea1n t\u1eeb c\u1ed5 \u0111\u1ebfn b\u1eafp ch\u00e2n, t\u1eadp trung v\u00e0o \u0111\u00f9i, h\u00f4ng, ng\u1ef1c, l\u01b0ng v\u00e0 vai.<\/p>\n<p>V\u00e0 n\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch nhanh nh\u1ea5t th\u00ec ph\u1ea3i t\u1eadp luy\u1ec7n v\u1edbi m\u1ed9t c\u01b0\u1eddng \u0111\u1ed9 cao r\u1ed3i, n\u00ean \u0111\u1ecdc \u0111\u1ebfn cu\u1ed1i b\u00e0i vi\u1ebft th\u00ec \u0111\u1eebng n\u1ea3n l\u00f2ng nh\u00e9! V\u00e0 Man Pham Blog hy v\u1ecdng nh\u1eefng th\u00f4ng tin trong b\u00e0i vi\u1ebft &#8221; Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n n\u00e0o gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch nhanh nh\u1ea5t?&#8221; s\u1ebd gi\u00fap \u00edch cho b\u1ea1n.<\/p>\n<p>Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam b\u00e0i vi\u1ebft v\u1ec1 5 <a href=\"https:\/\/www.manpham.com\/may-chay-bo-tech-fitness.html\">M\u00e1y ch\u1ea1y b\u1ed9 Tech Fitness<\/a> b\u00e1n ch\u1ea1y nh\u1ea5t hi\u1ec7n nay. C\u00f3 th\u1ec3 th\u1ea5y, m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c coi l\u00e0 ph\u01b0\u01a1ng \u00e1n h\u1eefu hi\u1ec7u nh\u1ea5t cho nh\u1eefng ai mu\u1ed1n t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0ng l\u1ea1i h\u1ea1n ch\u1ebf v\u1ec1 m\u1eb7t th\u1eddi gian v\u00e0 kh\u00f4ng gian. V\u00ec th\u1ebf tr\u00ean th\u1ecb tr\u01b0\u1eddng hi\u1ec7n nay c\u00f3 r\u1ea5t nhi\u1ec1u th\u01b0\u01a1ng hi\u1ec7u m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u c\u1ee7a ng\u01b0\u1eddi d\u00f9ng. V\u00e0 trong s\u1ed1 nh\u1eefng h\u00e3ng m\u00e1y ch\u1ea1y b\u1ed9 \u0111ang \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch nh\u1ea5t ch\u00ednh l\u00e0 Tech Fitness. V\u00ec th\u1ebf, b\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u h\u01a1n v\u1ec1 top 5 m\u00e1y ch\u1ea1y b\u1ed9 Tech Fitness lo\u1ea1i n\u00e0o t\u1ed1t b\u00e1n ch\u1ea1y nh\u1ea5t tr\u00ean th\u1ecb tr\u01b0\u1eddng hi\u1ec7n nay, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111\u01b0a ra l\u1ef1a ch\u1ecdn. C\u00f9ng t\u00ecm hi\u1ec3u nh\u00e9!<\/p>\n<p>Cu\u1ed1i l\u1eddi, ch\u00fac b\u1ea1n kh\u1ecfe m\u1ea1nh v\u00e0 b\u00ecnh an.<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;9457&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;\\u0110\\u00e1nh gi\\u00e1 b\\u00e0i vi\\u1ebft post&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;[\\u0110\\u00e1nh gi\\u00e1] Ch\\u1ebf \\u0111\\u1ed9 t\\u1eadp luy\\u1ec7n n\\u00e0o gi\\u00fap t\\u0103ng c\\u01b0\\u1eddng h\\u1ec7 mi\\u1ec5n d\\u1ecbch nhanh nh\\u1ea5t?&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">\u0110\u00e1nh gi\u00e1 b\u00e0i vi\u1ebft post<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>C\u00f3 th\u1ec3 n\u00f3i, ch\u01b0a bao gi\u1edd h\u1ec7 mi\u1ec5n d\u1ecbch c\u1ee7a c\u01a1 th\u1ec3 ch\u00fang ta quan tr\u1ecdng nh\u01b0 l\u00fac n\u00e0y, khi m\u00e0 th\u1eddi k\u00ec d\u1ecbch b\u1ec7nh b\u00f9ng ph\u00e1t v\u00e0 c\u01b0\u1edbp \u0111i sinh m\u1ea1ng c\u1ee7a r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi tr\u00ean th\u1ebf gi\u1edbi. V\u1eady n\u00ean, \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch nhanh nh\u1ea5t th\u00ec ngo\u00e0i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, [&hellip;]<\/p>\n","protected":false},"author":48,"featured_media":15122,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_daextam_enable_autolinks":"","footnotes":""},"categories":[268,253],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n n\u00e0o gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch nhanh nh\u1ea5t?<\/title>\n<meta name=\"description\" content=\"Ngo\u00e0i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch c\u1ee7a m\u00ecnh th\u00f4ng qua ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n, Song, li\u1ec7u b\u1ea1n \u0111\u00e3 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