{"id":4237,"date":"2023-11-21T19:20:00","date_gmt":"2023-11-21T12:20:00","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=4237"},"modified":"2023-11-21T19:20:00","modified_gmt":"2023-11-21T12:20:00","slug":"lich-nhay-day-giam-can","status":"publish","type":"post","link":"\/blog\/lich-nhay-day-giam-can\/","title":{"rendered":"L\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 trong1 th\u00e1ng theo t\u1eebng ng\u00e0y"},"content":{"rendered":"\n<p><em>Vi\u1ec7c l\u1ef1a ch\u1ecdn m\u1ed9t k\u1ebf ho\u1ea1ch nh\u1ea3y d\u00e2y h\u1ee3p l\u00fd, b\u00e0i b\u1ea3n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c m\u1ee5c ti\u00eau \u0111\u1ec1 ra m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng h\u01a1n. Trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, Decathlon s\u1ebd g\u1ee3i \u00fd gi\u00fap b\u1ea1n<strong> l\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n<\/strong> trong v\u00f2ng 1 th\u00e1ng hi\u1ec7u qu\u1ea3 c\u00f9ng v\u1edbi nh\u1eefng l\u01b0u \u00fd h\u1eefu \u00edch kh\u00e1c.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>G\u1ee3i \u00fd l\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n trong 1 th\u00e1ng cho ng\u01b0\u1eddi m\u1edbi<\/strong><\/h2>\n\n\n\n<p>V\u1edbi ng\u01b0\u1eddi m\u1edbi luy\u1ec7n t\u1eadp, c\u01a1 th\u1ec3 s\u1ebd c\u1ea7n th\u1eddi gian \u0111\u1ec3 th\u00edch nghi v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng gi\u1ea3m c\u00e2n. V\u00ec v\u1eady, b\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u l\u1ecbch tr\u00ecnh v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p v\u00e0 t\u0103ng d\u1ea7n.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n tu\u1ea7n 1<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian luy\u1ec7n t\u1eadp:<\/strong> trung b\u00ecnh 5 &#8211; 10 ph\u00fat\/ bu\u1ed5i.<\/li>\n\n\n\n<li><strong>T\u1ea7n su\u1ea5t luy\u1ec7n t\u1eadp:<\/strong> 3 \u2013 5 bu\u1ed5i\/tu\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr>\n<td style=\"width: 13.5714%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ng\u00e0y<\/strong><\/p>\n<\/td>\n<td style=\"width: 86.4286%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>N\u1ed9i dung t\u1eadp<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.5714%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 2<\/strong><\/p>\n<\/td>\n<td style=\"width: 86.4286%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 5 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t \u0111\u1ed3ng th\u1eddi b\u1eb1ng 2 ch\u00e2n v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 60 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y d\u00e2y trong 30 gi\u00e2y sau \u0111\u00f3 ngh\u1ec9 60 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">L\u1eb7p l\u1ea1i cho \u0111\u1ebfn khi t\u1ed5ng th\u1eddi gian nh\u1ea3y d\u00e2y \u0111\u01b0\u1ee3c kho\u1ea3ng 5 ph\u00fat th\u00ec ngh\u1ec9.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.5714%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 3<\/strong><\/p>\n<\/td>\n<td style=\"width: 86.4286%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 6 \u2013 8 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t \u0111\u1ed3ng th\u1eddi b\u1eb1ng 2 ch\u00e2n v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 60 \u2013 70 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y d\u00e2y trong 30 gi\u00e2y sau \u0111\u00f3 ngh\u1ec9 60 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">L\u1eb7p l\u1ea1i trong 6 &#8211; 8 ph\u00fat.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">.<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.5714%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 4&nbsp;<\/strong><\/p>\n<\/td>\n<td style=\"width: 86.4286%;\">\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: 20 \u2013 30 ph\u00fat<\/strong><\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 t\u1ed1c \u0111\u1ed9 ch\u1eadm 12 \u2013 15 ph\u00fat\/km \u0111\u1ec3 th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.5714%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 5<\/strong><\/p>\n<\/td>\n<td style=\"width: 86.4286%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 8 &#8211; 10 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 60 \u2013 70 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong 30 gi\u00e2y r\u1ed3i ngh\u1ec9 60 gi\u00e2y, sau \u0111\u00f3 ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">L\u1eb7p l\u1ea1i kho\u1ea3ng 8 &#8211; 10 ph\u00fat th\u00ec d\u1eebng l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.5714%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 6<\/strong><\/p>\n<\/td>\n<td style=\"width: 86.4286%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 10 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 60 \u2013 70 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong 30 gi\u00e2y r\u1ed3i ngh\u1ec9 60 gi\u00e2y, sau \u0111\u00f3 ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">L\u1eb7p l\u1ea1i trong kho\u1ea3ng 10 ph\u00fat th\u00ec d\u1eebng l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.5714%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 7<\/strong><\/p>\n<\/td>\n<td style=\"width: 86.4286%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: 20 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 t\u1ed1c \u0111\u1ed9 ch\u1eadm 12 \u2013 15 ph\u00fat\/km \u0111\u1ec3 th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.5714%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/p>\n<\/td>\n<td style=\"width: 86.4286%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 10 &#8211; 15 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 60 \u2013 70 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong kho\u1ea3ng 30 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 60 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">T\u1eadp theo chu k\u1ef3 tr\u00ean kho\u1ea3ng 10 \u2013 15 ph\u00fat th\u00ec d\u1eebng l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/voi-tuan-dau-tien-tap-luyen-ban-nen-duy-tri-nhay-day-khoang-5-10-buoi-tan-suat-3-5-buoi-tuan.jpg\" alt=\"V\u1edbi tu\u1ea7n \u0111\u1ea7u ti\u00ean t\u1eadp luy\u1ec7n, b\u1ea1n n\u00ean duy tr\u00ec nh\u1ea3y d\u00e2y kho\u1ea3ng 5- 10\/bu\u1ed5i, t\u1ea7n su\u1ea5t 3 - 5 bu\u1ed5i\/tu\u1ea7n\" class=\"wp-image-4252\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/voi-tuan-dau-tien-tap-luyen-ban-nen-duy-tri-nhay-day-khoang-5-10-buoi-tan-suat-3-5-buoi-tuan.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/voi-tuan-dau-tien-tap-luyen-ban-nen-duy-tri-nhay-day-khoang-5-10-buoi-tan-suat-3-5-buoi-tuan-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/voi-tuan-dau-tien-tap-luyen-ban-nen-duy-tri-nhay-day-khoang-5-10-buoi-tan-suat-3-5-buoi-tuan-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>V\u1edbi tu\u1ea7n \u0111\u1ea7u ti\u00ean t\u1eadp luy\u1ec7n, b\u1ea1n n\u00ean duy tr\u00ec nh\u1ea3y d\u00e2y kho\u1ea3ng 5- 10\/bu\u1ed5i, t\u1ea7n su\u1ea5t 3 &#8211; 5 bu\u1ed5i\/tu\u1ea7n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n tu\u1ea7n 2<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian luy\u1ec7n t\u1eadp: <\/strong>trung b\u00ecnh 10 &#8211; 20 ph\u00fat\/ bu\u1ed5i.<\/li>\n\n\n\n<li><strong>T\u1ea7n su\u1ea5t luy\u1ec7n t\u1eadp:<\/strong> 3 \u2013 5 bu\u1ed5i\/tu\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%; height: 1341px;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr style=\"height: 68px;\">\n<td style=\"width: 15.119%; height: 68px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ng\u00e0y<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.7619%; height: 68px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>N\u1ed9i dung t\u1eadp<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 201px;\">\n<td style=\"width: 15.119%; height: 201px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 2<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.7619%; height: 201px;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 10 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 70 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong kho\u1ea3ng 60 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 120 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr style=\"height: 118px;\">\n<td style=\"width: 15.119%; height: 118px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 3<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.7619%; height: 118px;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: 20 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 t\u1ed1c \u0111\u1ed9 ch\u1eadm 12 \u2013 15 ph\u00fat\/km \u0111\u1ec3 th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr style=\"height: 201px;\">\n<td style=\"width: 15.119%; height: 201px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 4&nbsp;<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.7619%; height: 201px;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 12 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 70 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong kho\u1ea3ng 60 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 120 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr style=\"height: 233px;\">\n<td style=\"width: 15.119%; height: 233px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 5<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.7619%; height: 233px;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 10 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9) v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 70 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong kho\u1ea3ng 60 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 120 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr style=\"height: 118px;\">\n<td style=\"width: 15.119%; height: 118px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 6<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.7619%; height: 118px;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: 20 &#8211; 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 t\u1ed1c \u0111\u1ed9 ch\u1eadm 12 \u2013 15 ph\u00fat\/km \u0111\u1ec3 th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr style=\"height: 201px;\">\n<td style=\"width: 15.119%; height: 201px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 7<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.7619%; height: 201px;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 15 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9) v\u1edbi 70 &#8211; 80 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong kho\u1ea3ng 60 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 120 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr style=\"height: 201px;\">\n<td style=\"width: 15.119%; height: 201px;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.7619%; height: 201px;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 15 &#8211; 20 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9) v\u1edbi 70 &#8211; 80 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong kho\u1ea3ng 60 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 120 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1274\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/vao-tuan-thu-2-ban-nen-tang-thoi-gian-tap-va-tap-ket-hop-nhay-day-tiep-dat-2-chan.jpg\" alt=\"V\u00e0o tu\u1ea7n th\u1ee9 2, b\u1ea1n n\u00ean t\u0103ng th\u1eddi gian t\u1eadp v\u00e0 t\u1eadp k\u1ebft h\u1ee3p nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t 2 ch\u00e2n v\u00e0 nh\u1ea3y d\u00e2y ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau\" class=\"wp-image-4250\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/vao-tuan-thu-2-ban-nen-tang-thoi-gian-tap-va-tap-ket-hop-nhay-day-tiep-dat-2-chan.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/vao-tuan-thu-2-ban-nen-tang-thoi-gian-tap-va-tap-ket-hop-nhay-day-tiep-dat-2-chan-200x300.jpg 200w, \/blog\/wp-content\/uploads\/2023\/12\/vao-tuan-thu-2-ban-nen-tang-thoi-gian-tap-va-tap-ket-hop-nhay-day-tiep-dat-2-chan-683x1024.jpg 683w, \/blog\/wp-content\/uploads\/2023\/12\/vao-tuan-thu-2-ban-nen-tang-thoi-gian-tap-va-tap-ket-hop-nhay-day-tiep-dat-2-chan-768x1151.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>V\u00e0o tu\u1ea7n th\u1ee9 2, b\u1ea1n n\u00ean t\u0103ng th\u1eddi gian t\u1eadp v\u00e0 t\u1eadp k\u1ebft h\u1ee3p nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t 2 ch\u00e2n v\u00e0 nh\u1ea3y d\u00e2y ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n tu\u1ea7n 3<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian luy\u1ec7n t\u1eadp: <\/strong>trung b\u00ecnh 15 &#8211; 25 ph\u00fat\/ bu\u1ed5i.<\/li>\n\n\n\n<li><strong>T\u1ea7n su\u1ea5t luy\u1ec7n t\u1eadp:<\/strong> 3 \u2013 5 bu\u1ed5i\/tu\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr>\n<td style=\"width: 15.1191%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ng\u00e0y<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.8809%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>N\u1ed9i dung t\u1eadp<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.1191%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 2<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.8809%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 15 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9) v\u1edbi 80 &#8211; 100 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y li\u00ean t\u1ee5c trong kho\u1ea3ng 60 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 60 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c nh\u1ea3y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.1191%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 3<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.8809%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: 20 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 t\u1ed1c \u0111\u1ed9 ch\u1eadm 12 \u2013 15 ph\u00fat\/km \u0111\u1ec3 th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.1191%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 4&nbsp;<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.8809%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 15 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9) v\u1edbi 80 &#8211; 100 nh\u1ecbp\/ph\u00fat trong 60 gi\u00e2y, ngh\u1ec9 60 gi\u00e2y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed5i sang b\u00e0i t\u1eadp nh\u1ea3y b\u1eb1ng 1 ch\u00e2n, xen k\u1ebd ch\u00e2n tr\u00e1i 10 nh\u1ecbp \u2013 ch\u00e2n ph\u1ea3i 10 nh\u1ecbp trong 60 gi\u00e2y, ngh\u1ec9 60 gi\u00e2y r\u1ed3i chuy\u1ec3n l\u1ea1i b\u00e0i t\u1eadp k\u1ebft h\u1ee3p nh\u1ea3y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 nh\u1ea3y ki\u1ec3u ch\u1ea1y b\u1ed9.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.1191%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 5<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.8809%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 15 &#8211; 20 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9) v\u1edbi 80 &#8211; 100 nh\u1ecbp\/ph\u00fat trong 60 gi\u00e2y, ngh\u1ec9 60 gi\u00e2y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed5i sang b\u00e0i t\u1eadp nh\u1ea3y b\u1eb1ng 1 ch\u00e2n, xen k\u1ebd ch\u00e2n tr\u00e1i 10 nh\u1ecbp \u2013 ch\u00e2n ph\u1ea3i 10 nh\u1ecbp trong 60 gi\u00e2y, ngh\u1ec9 60 gi\u00e2y r\u1ed3i chuy\u1ec3n l\u1ea1i b\u00e0i t\u1eadp k\u1ebft h\u1ee3p nh\u1ea3y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 nh\u1ea3y ki\u1ec3u ch\u1ea1y b\u1ed9.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.1191%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 6<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.8809%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: 20 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 t\u1ed1c \u0111\u1ed9 ch\u1eadm 12 \u2013 15 ph\u00fat\/km \u0111\u1ec3 th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.1191%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 7<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.8809%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 20 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9) v\u1edbi 80 &#8211; 100 nh\u1ecbp\/ph\u00fat trong 60 gi\u00e2y, ngh\u1ec9 60 gi\u00e2y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed5i sang b\u00e0i t\u1eadp nh\u1ea3y b\u1eb1ng 1 ch\u00e2n, xen k\u1ebd ch\u00e2n tr\u00e1i 10 nh\u1ecbp \u2013 ch\u00e2n ph\u1ea3i 10 nh\u1ecbp trong 60 gi\u00e2y, ngh\u1ec9 60 gi\u00e2y r\u1ed3i chuy\u1ec3n l\u1ea1i b\u00e0i t\u1eadp k\u1ebft h\u1ee3p nh\u1ea3y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 nh\u1ea3y ki\u1ec3u ch\u1ea1y b\u1ed9.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.1191%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/p>\n<\/td>\n<td style=\"width: 84.8809%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 20 &#8211; 25 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9) v\u1edbi 80 &#8211; 100 nh\u1ecbp\/ph\u00fat trong 60 gi\u00e2y, ngh\u1ec9 60 gi\u00e2y.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed5i sang b\u00e0i t\u1eadp nh\u1ea3y b\u1eb1ng 1 ch\u00e2n, xen k\u1ebd ch\u00e2n tr\u00e1i 10 nh\u1ecbp \u2013 ch\u00e2n ph\u1ea3i 10 nh\u1ecbp trong 60 gi\u00e2y, ngh\u1ec9 60 gi\u00e2y r\u1ed3i chuy\u1ec3n l\u1ea1i b\u00e0i t\u1eadp k\u1ebft h\u1ee3p nh\u1ea3y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 nh\u1ea3y ki\u1ec3u ch\u1ea1y b\u1ed9.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/sang-tuan-tap-luyen-thu-3-ban-nen-tang-thoi-gian-nhay-day-len-khoang-15-25-phut-buoi.jpg\" alt=\"Sang tu\u1ea7n t\u1eadp luy\u1ec7n th\u1ee9 3, b\u1ea1n n\u00ean t\u0103ng th\u1eddi gian nh\u1ea3y d\u00e2y l\u00ean kho\u1ea3ng 15 - 25 ph\u00fat\/bu\u1ed5i\" class=\"wp-image-4249\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/sang-tuan-tap-luyen-thu-3-ban-nen-tang-thoi-gian-nhay-day-len-khoang-15-25-phut-buoi.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/sang-tuan-tap-luyen-thu-3-ban-nen-tang-thoi-gian-nhay-day-len-khoang-15-25-phut-buoi-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/sang-tuan-tap-luyen-thu-3-ban-nen-tang-thoi-gian-nhay-day-len-khoang-15-25-phut-buoi-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Sang tu\u1ea7n t\u1eadp luy\u1ec7n th\u1ee9 3, b\u1ea1n n\u00ean t\u0103ng th\u1eddi gian nh\u1ea3y d\u00e2y l\u00ean kho\u1ea3ng 15 &#8211; 25 ph\u00fat\/bu\u1ed5i<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n tu\u1ea7n 4<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian luy\u1ec7n t\u1eadp:<\/strong> trung b\u00ecnh 25 &#8211; 35 ph\u00fat\/ bu\u1ed5i.<\/li>\n\n\n\n<li><strong>T\u1ea7n su\u1ea5t luy\u1ec7n t\u1eadp:<\/strong> 3 \u2013 5 bu\u1ed5i\/tu\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr>\n<td style=\"width: 14.1666%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ng\u00e0y<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.8334%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>N\u1ed9i dung t\u1eadp<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1666%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 2<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.8334%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 20 \u2013 25 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">\u00c1p d\u1ee5ng c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y \u1edf tu\u1ea7n 3 v\u1edbi t\u1ed1c \u0111\u1ed9 t\u01b0\u01a1ng t\u1ef1.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1666%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 3<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.8334%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: 20 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 t\u1ed1c \u0111\u1ed9 ch\u1eadm 12 \u2013 15 ph\u00fat\/km \u0111\u1ec3 th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1666%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 4&nbsp;<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.8334%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 25 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">\u00c1p d\u1ee5ng c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y \u1edf tu\u1ea7n 3 v\u1edbi t\u1ed1c \u0111\u1ed9 t\u01b0\u01a1ng t\u1ef1 nh\u01b0ng th\u1eddi gian d\u00e0i h\u01a1n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1666%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 5<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.8334%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 25 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y nh\u01b0 \u1edf tu\u1ea7n 3 v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y n\u00e2ng cao nh\u01b0 nh\u1ea3y n\u00e2ng cao g\u1ed1i, nh\u1ea3y g\u00f3t ch\u1ea1m m\u00f4ng,\u2026<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Chu k\u1ef3 luy\u1ec7n t\u1eadp 60 \u2013 90 gi\u00e2y ngh\u1ec9 60 gi\u00e2y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1666%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 6<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.8334%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: 20 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 t\u1ed1c \u0111\u1ed9 ch\u1eadm 12 \u2013 15 ph\u00fat\/km \u0111\u1ec3 th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1666%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 7<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.8334%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 25 \u2013 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y nh\u01b0 \u1edf tu\u1ea7n 3 v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y n\u00e2ng cao nh\u01b0 nh\u1ea3y n\u00e2ng cao g\u1ed1i, nh\u1ea3y g\u00f3t ch\u1ea1m m\u00f4ng,\u2026<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Chu k\u1ef3 luy\u1ec7n t\u1eadp 60 \u2013 90 gi\u00e2y ngh\u1ec9 60 gi\u00e2y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1666%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.8334%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: 30 \u2013 35 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y nh\u01b0 \u1edf tu\u1ea7n 3 v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y n\u00e2ng cao nh\u01b0 nh\u1ea3y n\u00e2ng cao g\u1ed1i, nh\u1ea3y g\u00f3t ch\u1ea1m m\u00f4ng,\u2026<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Chu k\u1ef3 luy\u1ec7n t\u1eadp 60 \u2013 90 gi\u00e2y ngh\u1ec9 60 gi\u00e2y.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/buoc-vao-tuan-thu-4-ban-tiep-tuc-tang-thoi-gian-tap-luyen-len-25-35-phut.jpg\" alt=\"B\u01b0\u1edbc v\u00e0o tu\u1ea7n th\u1ee9 4, b\u1ea1n ti\u1ebfp t\u1ee5c t\u0103ng th\u1eddi gian t\u1eadp luy\u1ec7n l\u00ean 25 - 35 ph\u00fat v\u00e0 c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u00e1c b\u00e0i nh\u1ea3y d\u00e2y n\u00e2ng cao\" class=\"wp-image-4239\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/buoc-vao-tuan-thu-4-ban-tiep-tuc-tang-thoi-gian-tap-luyen-len-25-35-phut.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/buoc-vao-tuan-thu-4-ban-tiep-tuc-tang-thoi-gian-tap-luyen-len-25-35-phut-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/buoc-vao-tuan-thu-4-ban-tiep-tuc-tang-thoi-gian-tap-luyen-len-25-35-phut-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u01b0\u1edbc v\u00e0o tu\u1ea7n th\u1ee9 4, b\u1ea1n ti\u1ebfp t\u1ee5c t\u0103ng th\u1eddi gian t\u1eadp luy\u1ec7n l\u00ean 25 &#8211; 35 ph\u00fat v\u00e0 c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u00e1c b\u00e0i nh\u1ea3y d\u00e2y n\u00e2ng cao<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>L\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n c\u01b0\u1eddng \u0111\u1ed9 cao cho ng\u01b0\u1eddi t\u1eadp th\u01b0\u1eddng xuy\u00ean<\/strong><\/h2>\n\n\n\n<p>V\u1edbi nh\u1eefng \u0111\u1ed1i t\u01b0\u1ee3ng \u0111\u00e3 quen nh\u1ea3y d\u00e2y trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng ngay c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n. C\u1ee5 th\u1ec3 nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian luy\u1ec7n t\u1eadp:<\/strong> trung b\u00ecnh 30 ph\u00fat\/bu\u1ed5i.<\/li>\n\n\n\n<li><strong>T\u1ea7n su\u1ea5t luy\u1ec7n t\u1eadp:<\/strong> 4 &#8211; 6 bu\u1ed5i\/tu\u1ea7n.<\/li>\n\n\n\n<li><strong>M\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n:<\/strong> 1 &#8211; 2 kg\/tu\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr>\n<td style=\"width: 14.1667%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ng\u00e0y\u00a0<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.7143%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>N\u1ed9i dung t\u1eadp<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1667%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 2<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.7143%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: kho\u1ea3ng 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y d\u00e2y 2 ch\u00e2n ch\u1ea1m \u0111\u1ea5t c\u00f9ng l\u00fac v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm kho\u1ea3ng 60 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp: nh\u1ea3y d\u00e2y li\u00ean t\u1ee5c trong v\u00f2ng 2 &#8211; 3 ph\u00fat, ngh\u1ec9 1 ph\u00fat r\u1ed3i ti\u1ebfp t\u1ee5c luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1667%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 3<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.7143%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: kho\u1ea3ng 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y d\u00e2y 2 ch\u00e2n ch\u1ea1m \u0111\u1ea5t v\u1edbi t\u1ed1c \u0111\u1ed9 cao h\u01a1n \u0111\u1ea1t kho\u1ea3ng 80 \u2013 100 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp: nh\u1ea3y d\u00e2y li\u00ean t\u1ee5c trong kho\u1ea3ng 3 ph\u00fat, ngh\u1ec9 1 ph\u00fat r\u1ed3i ti\u1ebfp t\u1ee5c luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1667%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 4\u00a0<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.7143%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian t\u1eadp: kho\u1ea3ng 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1ea3y d\u00e2y 2 ch\u00e2n ch\u1ea1m \u0111\u1ea5t v\u1edbi t\u1ed1c \u0111\u1ed9 cao h\u01a1n \u0111\u1ea1t kho\u1ea3ng 100 \u2013 140 nh\u1ecbp\/ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp: nh\u1ea3y d\u00e2y li\u00ean t\u1ee5c trong kho\u1ea3ng 3 ph\u00fat, ngh\u1ec9 1 ph\u00fat r\u1ed3i ti\u1ebfp t\u1ee5c luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1667%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 5<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.7143%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Th\u1eddi gian \u0111i b\u1ed9: kho\u1ea3ng 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng \u1edf t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 12- 15 ph\u00fat\/km cho c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c, n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1667%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 6<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.7143%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>T\u1ed5ng th\u1eddi gian t\u1eadp: 30 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u1eaft \u0111\u1ea7u v\u1edbi b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ch\u1ea1m \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u1edbi b\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9\u00a0 ch\u1eadm (60 nh\u1ecbp \/ph\u00fat) trong v\u00f2ng 3 ph\u00fat r\u1ed3i ngh\u1ec9 1 ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Chuy\u1ec3n sang b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ch\u1ea1m \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n t\u1ed1c \u0111\u1ed9 nhanh (100 \u2013 140 nh\u1ecbp \/ph\u00fat) trong 3 ph\u00fat r\u1ed3i t\u1ea1m\u00a0 ngh\u1ec9 1 ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Chuy\u1ec3n sang b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y b\u1eb1ng 1 ch\u00e2n (xen k\u1ebd ch\u00e2n tr\u00e1i 10 nh\u1ecbp r\u1ed3i chuy\u1ec3n qua ch\u00e2n ph\u1ea3i 10 nh\u1ecbp) trong 3 ph\u00fat r\u1ed3i t\u1ea1m ngh\u1ec9 1 ph\u00fat.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1667%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Th\u1ee9 7<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.7143%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>T\u1ed5ng th\u1eddi gian t\u1eadp: 30 &#8211; 35 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u1eaft \u0111\u1ea7u v\u1edbi b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ch\u1ea1m \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u1edbi b\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9\u00a0 ch\u1eadm (60 nh\u1ecbp \/ph\u00fat) trong v\u00f2ng 3 ph\u00fat r\u1ed3i ngh\u1ec9 1 ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Chuy\u1ec3n sang b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ch\u1ea1m \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n t\u1ed1c \u0111\u1ed9 nhanh (100 \u2013 140 nh\u1ecbp \/ph\u00fat) trong 3 ph\u00fat r\u1ed3i t\u1ea1m\u00a0 ngh\u1ec9 1 ph\u00fat.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">Chuy\u1ec3n sang b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y b\u1eb1ng 1 ch\u00e2n (xen k\u1ebd ch\u00e2n tr\u00e1i 10 nh\u1ecbp r\u1ed3i chuy\u1ec3n qua ch\u00e2n ph\u1ea3i 10 nh\u1ecbp) trong 3 ph\u00fat r\u1ed3i t\u1ea1m ngh\u1ec9 1 ph\u00fat.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 14.1667%;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/p>\n<\/td>\n<td style=\"width: 85.7143%;\">\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>T\u1ed5ng th\u1eddi gian t\u1eadp: 30 &#8211; 35 ph\u00fat<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft h\u1ee3p xen k\u1ebd b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y ch\u1ea1m \u0111\u1ea5t b\u1eb1ng 2 ch\u00e2n v\u00e0 nh\u1ea3y d\u00e2y b\u1eb1ng 1 ch\u00e2n (\u0111\u1ed5i ch\u00e2n sau m\u1ed7i 10 nh\u1ecbp nh\u1ea3y) \u1edf t\u1ed1c \u0111\u1ed9 th\u1ea5p (60 \u2013 70 nh\u1ecbp\/ph\u00fat) v\u00e0 t\u0103ng d\u1ea7n trong m\u1ed7i ph\u00fat luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u00f3 th\u1ec3 t\u1ea1m ngh\u1ec9 60 gi\u00e2y m\u1ed7i 3 \u2013 4 ph\u00fat nh\u1ea3y li\u00ean t\u1ee5c.<\/p>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1275\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/voi-nguoi-da-nhay-day-thuong-xuyen-thi-co-the-ap-dung-lich-tap-cuong-do-cao-trong-1-tuan-de-giam-1-2-kg.jpeg\" alt=\"V\u1edbi ng\u01b0\u1eddi \u0111\u00e3 nh\u1ea3y d\u00e2y th\u01b0\u1eddng xuy\u00ean th\u00ec c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng l\u1ecbch t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao trong 1 tu\u1ea7n \u0111\u1ec3 gi\u1ea3m 1 - 2 kg\" class=\"wp-image-4251\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/voi-nguoi-da-nhay-day-thuong-xuyen-thi-co-the-ap-dung-lich-tap-cuong-do-cao-trong-1-tuan-de-giam-1-2-kg.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/voi-nguoi-da-nhay-day-thuong-xuyen-thi-co-the-ap-dung-lich-tap-cuong-do-cao-trong-1-tuan-de-giam-1-2-kg-200x300.jpeg 200w, \/blog\/wp-content\/uploads\/2023\/12\/voi-nguoi-da-nhay-day-thuong-xuyen-thi-co-the-ap-dung-lich-tap-cuong-do-cao-trong-1-tuan-de-giam-1-2-kg-683x1024.jpeg 683w, \/blog\/wp-content\/uploads\/2023\/12\/voi-nguoi-da-nhay-day-thuong-xuyen-thi-co-the-ap-dung-lich-tap-cuong-do-cao-trong-1-tuan-de-giam-1-2-kg-768x1152.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>V\u1edbi ng\u01b0\u1eddi \u0111\u00e3 nh\u1ea3y d\u00e2y th\u01b0\u1eddng xuy\u00ean th\u00ec c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng l\u1ecbch t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao trong 1 tu\u1ea7n \u0111\u1ec3 gi\u1ea3m 1 &#8211; 2 kg<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>M\u1ed9t s\u1ed1 l\u01b0u \u00fd gi\u00fap k\u1ebf ho\u1ea1ch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n<\/strong><\/h2>\n\n\n\n<p>B\u00ean c\u1ea1nh vi\u1ec7c s\u1eafp x\u1ebfp l\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n h\u1ee3p l\u00fd, b\u1ea1n n\u00ean ch\u00fa \u00fd th\u00eam v\u1ec1:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ch\u1ecdn d\u00e2y nh\u1ea3y ph\u00f9 h\u1ee3p<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n c\u1ea7n ch\u1ecdn d\u00e2y nh\u1ea3y c\u00f3 \u0111\u1ed9 d\u00e0i ph\u00f9 h\u1ee3p chi\u1ec1u cao c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 ph\u1ea7n tay c\u1ea7m thi\u1ebft k\u1ebf v\u1eeba v\u1eb7n v\u1edbi l\u00f2ng b\u00e0n tay \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 thu\u1eadn ti\u1ec7n trong qu\u00e1 tr\u00ecnh t\u1eadp. B\u00ean c\u1ea1nh \u0111\u00f3, h\u00e3y mua d\u00e2y nh\u1ea3y c\u1ee7a c\u00e1c \u0111\u01a1n v\u1ecb uy t\u00edn \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf v\u1edbi \u0111\u1ed9 n\u1eb7ng ph\u00f9 h\u1ee3p, tr\u00e1nh g\u1eb7p t\u00ecnh tr\u1ea1ng d\u00e2y hay b\u1ecb xo\u1eafn ho\u1eb7c d\u1ec5 \u0111\u1ee9t, h\u1ecfng nh\u01b0 c\u00e1c lo\u1ea1i s\u1ea3n ph\u1ea9m r\u1ebb ti\u1ec1n.<\/p>\n\n\n\n<p><strong>Kinh nghi\u1ec7m ch\u1ecdn chi\u1ec1u d\u00e0i d\u00e2y:<\/strong> C\u1ea7m ch\u1eafc hay \u0111\u1ea7u d\u00e2y, \u0111\u1eb7t 1 ch\u00e2n v\u00e0o v\u1ecb tr\u00ed ch\u00ednh gi\u1eefa d\u00e2y v\u00e0 d\u00f9ng tay k\u00e9o d\u00e2y l\u00ean ph\u00eda tr\u00ean. N\u1ebfu th\u1ea5y d\u00e2y \u0111\u1ea1t t\u1edbi \u0111\u1ed9 cao ngang n\u00e1ch ho\u1eb7c cao h\u01a1n m\u1ed9t ch\u00fat l\u00e0 \u0111\u01b0\u1ee3c. Trong tr\u01b0\u1eddng h\u1ee3p d\u00e2y kh\u00f4ng k\u00e9o \u0111\u01b0\u1ee3c t\u1edbi n\u00e1ch th\u00ec c\u00f3 ngh\u0129a l\u00e0 n\u00f3 qu\u00e1 ng\u1eafn so v\u1edbi chi\u1ec1u cao c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/can-chu-y-chon-day-nhay-chat-luong-tot-co-do-dai-phu-hop-chieu-cao-cua-ban.jpg\" alt=\"C\u1ea7n ch\u00fa \u00fd ch\u1ecdn d\u00e2y nh\u1ea3y ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t c\u00f3 \u0111\u1ed9 d\u00e0i ph\u00f9 h\u1ee3p chi\u1ec1u cao c\u1ee7a b\u1ea1n\" class=\"wp-image-4240\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/can-chu-y-chon-day-nhay-chat-luong-tot-co-do-dai-phu-hop-chieu-cao-cua-ban.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/can-chu-y-chon-day-nhay-chat-luong-tot-co-do-dai-phu-hop-chieu-cao-cua-ban-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/can-chu-y-chon-day-nhay-chat-luong-tot-co-do-dai-phu-hop-chieu-cao-cua-ban-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2023\/12\/can-chu-y-chon-day-nhay-chat-luong-tot-co-do-dai-phu-hop-chieu-cao-cua-ban-768x768.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u1ea7n ch\u00fa \u00fd ch\u1ecdn d\u00e2y nh\u1ea3y ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t c\u00f3 \u0111\u1ed9 d\u00e0i ph\u00f9 h\u1ee3p chi\u1ec1u cao c\u1ee7a b\u1ea1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kh\u1edfi \u0111\u1ed9ng k\u1ef9 c\u00e0ng tr\u01b0\u1edbc khi nh\u1ea3y d\u00e2y<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n c\u1ea7n ph\u1ea3i th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c warm \u2013 up c\u00f3 th\u1ec3 gi\u00fap ph\u1ea7n c\u01a1 v\u00e0 kh\u1edbp \u1edf c\u00e1c v\u1ecb tr\u00ed nh\u01b0 ch\u00e2n, tay v\u00e0 c\u1ed5 tr\u1edf n\u00ean linh ho\u1ea1t h\u01a1n.&nbsp;<\/p>\n\n\n\n<p>B\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u1ea5t m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng \u0111\u00f3 l\u00e0 xoay kh\u1edbp tay, kh\u1edbp c\u1ed5, kh\u1edbp \u0111\u1ea7u g\u1ed1i, kh\u1edbp c\u1ed5 ch\u00e2n, gi\u00e3n c\u01a1,&#8230; trong v\u00f2ng t\u1ed1i thi\u1ec3u 5 ph\u00fat.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"561\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/khoi-dong-ky-cang-giup-lam-nong-nguoi-va-cac-khop-co-linh-hoat-hon.jpg\" alt=\"Kh\u1edfi \u0111\u1ed9ng k\u1ef9 c\u00e0ng gi\u00fap l\u00e0m n\u00f3ng ng\u01b0\u1eddi v\u00e0 c\u00e1c kh\u1edbp, c\u01a1 linh ho\u1ea1t h\u01a1n\" class=\"wp-image-4245\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/khoi-dong-ky-cang-giup-lam-nong-nguoi-va-cac-khop-co-linh-hoat-hon.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/khoi-dong-ky-cang-giup-lam-nong-nguoi-va-cac-khop-co-linh-hoat-hon-300x198.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/khoi-dong-ky-cang-giup-lam-nong-nguoi-va-cac-khop-co-linh-hoat-hon-768x507.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Kh\u1edfi \u0111\u1ed9ng k\u1ef9 c\u00e0ng gi\u00fap l\u00e0m n\u00f3ng ng\u01b0\u1eddi v\u00e0 c\u00e1c kh\u1edbp, c\u01a1 linh ho\u1ea1t h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nh\u1ea3y \u0111\u00fang t\u01b0 th\u1ebf, cao \u0111\u1ed9<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n c\u1ea7n nh\u1ea3y d\u00e2y v\u1edbi t\u01b0 th\u1ebf v\u00e0 cao \u0111\u1ed9 nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tay:<\/strong> Hai b\u00e0n tay gi\u1eef hai \u0111\u1ea7u d\u00e2y \u0111\u1eb7t \u1edf v\u1ecb tr\u00ed ngang h\u00f4ng, ph\u1ea7n khu\u1ef7u tay h\u01a1i cong, b\u1eafp tay s\u00e1t ng\u01b0\u1eddi.<\/li>\n\n\n\n<li><strong>Vai:<\/strong> Vai th\u1ea3 l\u1ecfng, h\u01a1i \u0111\u01b0a v\u1ec1 ph\u00eda sau.<\/li>\n\n\n\n<li><strong>Ng\u1ef1c:<\/strong> \u01af\u1ee1n nh\u1eb9 v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n\n\n\n<li><strong>Cao \u0111\u1ed9:<\/strong> Duy tr\u00ec \u0111\u1ed9 cao b\u1eadt nh\u1ea3y kho\u1ea3ng t\u1eeb 2.5 \u2013 5 cm.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1063\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/nhay-dung-tu-the-va-cao-do-de-dam-bao-an-toan-va-hieu-qua-trong-luyen-tap.jpg\" alt=\"Nh\u1ea3y \u0111\u00fang t\u01b0 th\u1ebf v\u00e0 cao \u0111\u1ed9 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 trong luy\u1ec7n t\u1eadp\" class=\"wp-image-4248\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/nhay-dung-tu-the-va-cao-do-de-dam-bao-an-toan-va-hieu-qua-trong-luyen-tap.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-dung-tu-the-va-cao-do-de-dam-bao-an-toan-va-hieu-qua-trong-luyen-tap-240x300.jpg 240w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-dung-tu-the-va-cao-do-de-dam-bao-an-toan-va-hieu-qua-trong-luyen-tap-819x1024.jpg 819w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-dung-tu-the-va-cao-do-de-dam-bao-an-toan-va-hieu-qua-trong-luyen-tap-768x960.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Nh\u1ea3y \u0111\u00fang t\u01b0 th\u1ebf v\u00e0 cao \u0111\u1ed9 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 trong luy\u1ec7n t\u1eadp<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n nh\u01b0 k\u1ef3 v\u1ecdng, b\u1ea1n s\u1ebd ph\u1ea3i duy tr\u00ec l\u1ecbch t\u1eadp \u0111\u1ec1u \u0111\u1eb7n theo tu\u1ea7n ho\u1eb7c theo th\u00e1ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Duy tr\u00ec l\u1ecbch t\u1eadp v\u00e0o khung gi\u1edd c\u1ed1 \u0111\u1ecbnh<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n n\u00ean ch\u1ecdn l\u1ecbch t\u1eadp c\u1ed1 \u0111\u1ecbnh v\u00e0o m\u1ed9t khung gi\u1edd c\u1ee5 th\u1ec3 \u0111\u1ec3 t\u1ea1o th\u00f3i quen h\u1ee3p l\u00fd cho \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3. T\u1eeb \u0111\u00f3, h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n, ng\u0103n ch\u1eb7n c\u00e1c nguy c\u01a1 b\u00e9o ph\u00ec hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/duy-tri-lich-tap-vao-khung-gio-co-dinh-tao-thoi-quen-hop-ly-de-giam-can-hieu-qua-hon.jpg\" alt=\"Duy tr\u00ec l\u1ecbch t\u1eadp v\u00e0o khung gi\u1edd c\u1ed1 \u0111\u1ecbnh t\u1ea1o th\u00f3i quen h\u1ee3p l\u00fd \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n\" class=\"wp-image-4243\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/duy-tri-lich-tap-vao-khung-gio-co-dinh-tao-thoi-quen-hop-ly-de-giam-can-hieu-qua-hon.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/duy-tri-lich-tap-vao-khung-gio-co-dinh-tao-thoi-quen-hop-ly-de-giam-can-hieu-qua-hon-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/duy-tri-lich-tap-vao-khung-gio-co-dinh-tao-thoi-quen-hop-ly-de-giam-can-hieu-qua-hon-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Duy tr\u00ec l\u1ecbch t\u1eadp v\u00e0o khung gi\u1edd c\u1ed1 \u0111\u1ecbnh t\u1ea1o th\u00f3i quen h\u1ee3p l\u00fd \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>K\u1ebft h\u1ee3p ngh\u1ec9 ng\u01a1i v\u00e0 luy\u1ec7n t\u1eadp<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n n\u00ean c\u00e2n \u0111\u1ed1i th\u1eddi gian luy\u1ec7n t\u1eadp xen k\u1ebd nh\u1eefng bu\u1ed5i ngh\u1ec9 ng\u01a1i \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng v\u00e0 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i. Trung b\u00ecnh b\u1ea1n n\u00ean c\u00f3 kho\u1ea3ng 1 ng\u00e0y ngh\u1ec9 sau 2 \u2013 3 ng\u00e0y luy\u1ec7n t\u1eadp li\u00ean t\u1ee5c.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/ket-hop-xen-ke-nhung-ngay-nghi-ngoi-hoac-di-bo-nhe-nhang-thu-gian-de-co-the-co-thoi-gian-phuc-hoi.jpg\" alt=\"K\u1ebft h\u1ee3p xen k\u1ebd nh\u1eefng ng\u00e0y ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng th\u01b0 gi\u00e3n \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i\" class=\"wp-image-4244\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/ket-hop-xen-ke-nhung-ngay-nghi-ngoi-hoac-di-bo-nhe-nhang-thu-gian-de-co-the-co-thoi-gian-phuc-hoi.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/ket-hop-xen-ke-nhung-ngay-nghi-ngoi-hoac-di-bo-nhe-nhang-thu-gian-de-co-the-co-thoi-gian-phuc-hoi-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/ket-hop-xen-ke-nhung-ngay-nghi-ngoi-hoac-di-bo-nhe-nhang-thu-gian-de-co-the-co-thoi-gian-phuc-hoi-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>K\u1ebft h\u1ee3p xen k\u1ebd nh\u1eefng ng\u00e0y ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng th\u01b0 gi\u00e3n \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m luy\u1ec7n t\u1eadp<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n n\u00ean t\u00ecm c\u00e1c n\u01a1i t\u1eadp c\u00f3 \u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng, kh\u00f4ng tr\u01a1n tr\u01b0\u1ee3t \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng hay c\u1ea3m gi\u00e1c \u0111au ch\u00e2n khi nh\u1ea3y d\u00e2y. B\u00ean c\u1ea1nh \u0111\u00f3, kh\u00f4ng n\u00ean ch\u1ecdn nh\u1eefng v\u1ecb tr\u00ed qu\u00e1 \u0111\u00f4ng \u0111\u00fac ng\u01b0\u1eddi v\u00ec \u0111i\u1ec1u n\u00e0y d\u1ec5 d\u1eabn \u0111\u1ebfn va ch\u1ea1m, g\u00e2y nguy hi\u1ec3m cho b\u1ea1n v\u00e0 ng\u01b0\u1eddi xung quanh.<\/p>\n\n\n\n<p>\u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n t\u0103ng h\u1ee9ng th\u00fa luy\u1ec7n t\u1eadp m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o an to\u00e0n cho b\u1ea1n.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1274\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/chon-dia-diem-luyen-tap-bang-phang-khong-tron-truot-de-giam-nguy-co-te-nga-chan-thuong.jpg\" alt=\"Ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m luy\u1ec7n t\u1eadp b\u1eb1ng ph\u1eb3ng, kh\u00f4ng tr\u01a1n tr\u01b0\u1ee3t \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3, ch\u1ea5n th\u01b0\u01a1ng\" class=\"wp-image-4241\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/chon-dia-diem-luyen-tap-bang-phang-khong-tron-truot-de-giam-nguy-co-te-nga-chan-thuong.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/chon-dia-diem-luyen-tap-bang-phang-khong-tron-truot-de-giam-nguy-co-te-nga-chan-thuong-200x300.jpg 200w, \/blog\/wp-content\/uploads\/2023\/12\/chon-dia-diem-luyen-tap-bang-phang-khong-tron-truot-de-giam-nguy-co-te-nga-chan-thuong-683x1024.jpg 683w, \/blog\/wp-content\/uploads\/2023\/12\/chon-dia-diem-luyen-tap-bang-phang-khong-tron-truot-de-giam-nguy-co-te-nga-chan-thuong-768x1151.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m luy\u1ec7n t\u1eadp b\u1eb1ng ph\u1eb3ng, kh\u00f4ng tr\u01a1n tr\u01b0\u1ee3t \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3, ch\u1ea5n th\u01b0\u01a1ng<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ch\u1ecdn th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p<\/strong><\/h3>\n\n\n\n<p>Th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng nh\u1ea5t khi b\u1ea1n mu\u1ed1n l\u00ean l\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n \u0111\u00f3 <strong>l\u00e0 bu\u1ed5i s\u00e1ng<\/strong> v\u00ec l\u00fac n\u00e0y n\u1ed3ng \u0111\u1ed9 carbohydrate trong c\u01a1 th\u1ec3 th\u1ea5p. \u0110i\u1ec1u n\u00e0y s\u1ebd th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a v\u00e0 thi\u00eau \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng. B\u00ean c\u1ea1nh \u0111\u00f3, v\u1eadn \u0111\u1ed9ng v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm c\u0169ng k\u00edch th\u00edch t\u0103ng sinh c\u00e1c hormone h\u1ea1n ch\u1ebf c\u01a1n \u0111\u00f3i \u0111\u1ec3 ng\u01b0\u1eddi t\u1eadp gi\u1ea3m nhu c\u1ea7u th\u00e8m \u0103n.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 ch\u1ecdn t\u1eadp v\u00e0o th\u1eddi \u0111i\u1ec3m 4 \u2013 6 gi\u1edd chi\u1ec1u, tr\u01b0\u1edbc b\u1eefa \u0103n b\u1edfi \u0111\u00e2y l\u00e0 l\u00fac c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng n\u0103ng su\u1ea5t nh\u1ea5t. Vi\u1ec7c \u0111\u00f3 gi\u00fap n\u00e2ng cao hi\u1ec7u su\u1ea5t luy\u1ec7n t\u1eadp cho b\u1ea1n \u0111\u1ec3 th\u00fac \u0111\u1ea9y gi\u1ea3m c\u00e2n t\u1ed1t h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/neu-muon-nhay-day-giam-can-ban-nen-tap-vao-buoi-sang-hoac-vao-khung-gio-4-6h-chieu.jpg\" alt=\"N\u1ebfu mu\u1ed1n nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n, b\u1ea1n n\u00ean t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c v\u00e0o khung gi\u1edd 4 - 6h chi\u1ec1u\" class=\"wp-image-4247\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/neu-muon-nhay-day-giam-can-ban-nen-tap-vao-buoi-sang-hoac-vao-khung-gio-4-6h-chieu.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/neu-muon-nhay-day-giam-can-ban-nen-tap-vao-buoi-sang-hoac-vao-khung-gio-4-6h-chieu-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/neu-muon-nhay-day-giam-can-ban-nen-tap-vao-buoi-sang-hoac-vao-khung-gio-4-6h-chieu-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2023\/12\/neu-muon-nhay-day-giam-can-ban-nen-tap-vao-buoi-sang-hoac-vao-khung-gio-4-6h-chieu-768x768.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>N\u1ebfu mu\u1ed1n nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n, b\u1ea1n n\u00ean t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c v\u00e0o khung gi\u1edd 4 &#8211; 6h chi\u1ec1u<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u00c1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang h\u1ee3p l\u00fd<\/strong><\/h3>\n\n\n\n<p>Song song v\u1edbi vi\u1ec7c tu\u00e2n th\u1ee7 l\u1ecbch nh\u1ea3y d\u00e2y \u0111\u01b0\u1ee3c \u0111\u1ec1 ra, b\u1ea1n c\u0169ng c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng cho h\u1ee3p l\u00fd. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u00edch c\u1ef1c b\u1ed5 sung c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng, rau xanh v\u00e0o th\u1ef1c \u0111\u01a1n.<\/li>\n\n\n\n<li>B\u1ed5 sung \u0111\u1ea1m t\u1eeb th\u1ecbt tr\u1eafng nh\u01b0 \u1ee9c g\u00e0, c\u00e1,\u2026<\/li>\n\n\n\n<li>H\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m chi\u00ean r\u00e1n, b\u00e1nh k\u1eb9o ng\u1ecdt, n\u01b0\u1edbc ng\u1ecdt c\u00f3 ga,\u2026<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"483\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/ap-dung-che-do-an-kieng-ket-hop-tap-luyen-hop-ly-giup-ban-giam-can-nhanh-hon.jpg\" alt=\"\u00c1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n nhanh h\u01a1n\" class=\"wp-image-4238\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/ap-dung-che-do-an-kieng-ket-hop-tap-luyen-hop-ly-giup-ban-giam-can-nhanh-hon.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/ap-dung-che-do-an-kieng-ket-hop-tap-luyen-hop-ly-giup-ban-giam-can-nhanh-hon-300x170.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/ap-dung-che-do-an-kieng-ket-hop-tap-luyen-hop-ly-giup-ban-giam-can-nhanh-hon-768x436.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>\u00c1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n nhanh h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Chu\u1ea9n b\u1ecb gi\u00e0y v\u00e0 qu\u1ea7n \u00e1o th\u1ec3 thao<\/strong><\/h3>\n\n\n\n<p>Gi\u00e0y t\u1eadp v\u00e0 qu\u1ea7n \u00e1o th\u1ec3 thao c\u1ea7n ph\u1ea3i \u0111\u00e1p \u1ee9ng m\u1ed9t s\u1ed1 y\u00eau c\u1ea7u nh\u1ea5t \u0111\u1ecbnh \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 ti\u1ec7n nghi trong qu\u00e1 tr\u00ecnh t\u1eadp. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gi\u00e0y:<\/strong> ch\u1ecdn m\u1eabu gi\u00e0y s\u1edf h\u1eefu thi\u1ebft k\u1ebf \u0111\u1ebf&nbsp;<strong>m\u1ec1m v\u00e0 c\u00f3 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i cao<\/strong> \u0111\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng b\u1eadt nh\u1ea3y h\u01a1n. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n ch\u00fa \u00fd ch\u1ecdn gi\u00e0y c\u00f3 size v\u1eeba ch\u00e2n, tr\u1ecdng l\u01b0\u1ee3ng nh\u1eb9, thi\u1ebft k\u1ebf ch\u1eafc ch\u1eafn \u0111\u1ec3 c\u1ed1 \u0111\u1ecbnh c\u1ed5 ch\u00e2n.<\/li>\n\n\n\n<li><strong>Qu\u1ea7n \u00e1o: <\/strong>n\u00ean ch\u1ecdn qu\u1ea7n \u00e1o l\u00e0m t\u1eeb ch\u1ea5t li\u1ec7u <strong>m\u1ecfng, nh\u1eb9 tho\u00e1ng kh\u00ed v\u00e0 h\u00fat m\u1ed3 h\u00f4i t\u1ed1t. <\/strong>N\u1ebfu m\u00f9a h\u00e8, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn c\u00e1c m\u1eabu \u00e1o c\u1ed9c tay, tank top, bra th\u1ec3 thao k\u1ebft h\u1ee3p qu\u1ea7n \u0111\u00f9i,\u2026 N\u1ebfu m\u00f9a \u0111\u00f4ng, b\u1ea1n n\u00ean ch\u1ecdn c\u00e1c m\u1eabu qu\u1ea7n \u00e1o d\u00e0i \u0111\u1ec3 gi\u1eef \u1ea5m cho c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/chuan-bi-giay-va-quan-ao-the-thao-vua-van-thoang-khi-tham-hut-mo-hoi-tot.jpg\" alt=\"Chu\u1ea9n b\u1ecb gi\u00e0y v\u00e0 qu\u1ea7n \u00e1o th\u1ec3 thao v\u1eeba v\u1eb7n, tho\u00e1ng kh\u00ed, th\u1ea5m h\u00fat m\u1ed3 h\u00f4i t\u1ed1t gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n khi t\u1eadp luy\u1ec7n nh\u1ea3y d\u00e2y\" class=\"wp-image-4242\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/chuan-bi-giay-va-quan-ao-the-thao-vua-van-thoang-khi-tham-hut-mo-hoi-tot.jpg 850w, \/blog\/wp-content\/uploads\/2023\/12\/chuan-bi-giay-va-quan-ao-the-thao-vua-van-thoang-khi-tham-hut-mo-hoi-tot-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2023\/12\/chuan-bi-giay-va-quan-ao-the-thao-vua-van-thoang-khi-tham-hut-mo-hoi-tot-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2023\/12\/chuan-bi-giay-va-quan-ao-the-thao-vua-van-thoang-khi-tham-hut-mo-hoi-tot-768x768.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Chu\u1ea9n b\u1ecb gi\u00e0y v\u00e0 qu\u1ea7n \u00e1o th\u1ec3 thao v\u1eeba v\u1eb7n, tho\u00e1ng kh\u00ed, th\u1ea5m h\u00fat m\u1ed3 h\u00f4i t\u1ed1t gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n khi t\u1eadp luy\u1ec7n nh\u1ea3y d\u00e2y<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u0110\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn nh\u01b0 m\u1ed9t th\u01b0\u01a1ng hi\u1ec7u h\u00e0ng \u0111\u1ea7u chuy\u00ean v\u1ec1 s\u1ea3n ph\u1ea9m th\u1ec3 thao c\u1ee7a Ph\u00e1p, Decathlon v\u1eabn lu\u00f4n l\u00e0 l\u1ef1a ch\u1ecdn tin c\u1eady cho \u0111\u00f4ng \u0111\u1ea3o ng\u01b0\u1eddi d\u00f9ng tr\u00ean to\u00e0n th\u1ebf gi\u1edbi. V\u1edbi thi\u1ebft k\u1ebf \u0111\u1ec1 cao s\u1ef1 tho\u1ea3i m\u00e1i, b\u1ec1n b\u1ec9 c\u00f9ng m\u1eabu m\u00e3 \u0111a d\u1ea1ng, s\u1ea3n ph\u1ea9m c\u1ee7a Decathlon t\u1ef1 tin \u0111\u00e1p \u1ee9ng t\u1ed1t c\u00e1c y\u00eau c\u1ea7u \u0111\u01b0\u1ee3c \u0111\u1ec1 ra c\u1ee7a t\u1eebng \u0111\u1ed1i t\u01b0\u1ee3ng, t\u1eebng b\u1ed9 m\u00f4n, bao g\u1ed3m c\u00f3 nh\u1ea3y d\u00e2y.<\/p>\n\n\n\n<p>B\u1ea1n \u0111\u1ecdc quan t\u00e2m n\u1ebfu mu\u1ed1n t\u00ecm hi\u1ec3u chi ti\u1ebft h\u01a1n c\u00e1c th\u00f4ng tin v\u1ec1 s\u1ea3n ph\u1ea9m, vui l\u00f2ng truy c\u1eadp ngay: <a href=\"https:\/\/www.decathlon.vn\/vi\/shop\/decathlon-fitness\" target=\"_blank\" rel=\"noreferrer noopener\">Gi\u1ea7y, qu\u1ea7n \u00e1o v\u00e0 ph\u1ee5 ki\u1ec7n nh\u1ea3y d\u00e2y<\/a>.<\/p>\n\n\n\n<p><em>B\u00e0i vi\u1ebft \u0111\u00e3 chia s\u1ebb m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1<strong> l\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n<\/strong> ph\u00f9 h\u1ee3p cho nh\u00f3m \u0111\u1ed1i t\u01b0\u1ee3ng c\u1ee5 th\u1ec3. Hy v\u1ecdng, th\u00f4ng qua \u0111\u00f3 b\u1ea1n \u0111\u1ecdc s\u1ebd c\u00f3 th\u00eam c\u01a1 s\u1edf tham kh\u1ea3o v\u00e0 c\u00e2n nh\u1eafc k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u nh\u1ea5t cho b\u1ea3n th\u00e2n. Trong tr\u01b0\u1eddng h\u1ee3p c\u1ea7n \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n h\u1ed7 tr\u1ee3 th\u00eam, \u0111\u1eebng ng\u1ea1i g\u1ecdi ngay Decathlon theo hotline: <strong>18009044<\/strong> ho\u1eb7c li\u00ean h\u1ec7 qua <a href=\"https:\/\/www.facebook.com\/DecathlonVN\/photos?locale=vi_VN\" target=\"_blank\" rel=\"noreferrer noopener\">Fanpage Decathlon Vi\u1ec7t Nam<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vi\u1ec7c l\u1ef1a ch\u1ecdn m\u1ed9t k\u1ebf ho\u1ea1ch nh\u1ea3y d\u00e2y h\u1ee3p l\u00fd, b\u00e0i b\u1ea3n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c m\u1ee5c ti\u00eau \u0111\u1ec1 ra m\u1ed9t c\u00e1ch&hellip;<\/p>\n","protected":false},"author":5,"featured_media":4246,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-4237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/12\/lich-nhay-day-giam-can.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/12\/lich-nhay-day-giam-can-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/12\/lich-nhay-day-giam-can-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/12\/lich-nhay-day-giam-can-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/12\/lich-nhay-day-giam-can-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/12\/lich-nhay-day-giam-can-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/12\/lich-nhay-day-giam-can.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/12\/lich-nhay-day-giam-can.jpg",120,68,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Vi\u1ec7c l\u1ef1a ch\u1ecdn m\u1ed9t k\u1ebf ho\u1ea1ch nh\u1ea3y d\u00e2y h\u1ee3p l\u00fd, b\u00e0i b\u1ea3n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c m\u1ee5c ti\u00eau \u0111\u1ec1 ra m\u1ed9t c\u00e1ch&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/4237","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=4237"}],"version-history":[{"count":0,"href":"\/blog\/wp-json\/wp\/v2\/posts\/4237\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/4246"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=4237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=4237"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=4237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}