{"id":619,"date":"2023-06-19T16:03:16","date_gmt":"2023-06-19T09:03:16","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=619"},"modified":"2026-04-07T14:51:12","modified_gmt":"2026-04-07T07:51:12","slug":"ky-thuat-boi-ech-co-ban","status":"publish","type":"post","link":"\/blog\/ky-thuat-boi-ech-co-ban\/","title":{"rendered":"H\u01b0\u1edbng D\u1eabn K\u1ef9 Thu\u1eadt B\u01a1i \u1ebech C\u01a1 B\u1ea3n Chu\u1ea9n Nh\u1ea5t Cho Ng\u01b0\u1eddi M\u1edbi"},"content":{"rendered":"\r\n<p><em>M\u1eb7c d\u00f9 l\u00e0 c\u00e1ch b\u01a1i ph\u1ed5 bi\u1ebfn nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch sai s\u1ebd l\u00e0m k\u00e9o d\u00e0i th\u1eddi gian h\u1ecdc b\u01a1i \u1ebfch v\u00e0 khi\u1ebfn b\u1ea1n nhanh b\u1ecb \u0111u\u1ed1i s\u1ee9c.<\/em> <em>H\u00e3y \u0111\u1ec3 Decathlon h\u01b0\u1edbng d\u1eabn b\u1ea1n\u00a0<strong>k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch c\u01a1 b\u1ea3n<\/strong>\u00a0v\u00e0 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng b\u01a1i l\u1ed9i c\u1ee7a m\u00ecnh nhanh ch\u00f3ng.<\/em><\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" style=\"border-radius: 10px;\" src=\"https:\/\/contents.mediadecathlon.com\/p2446865\/k$cb770115fa07c5c82e8f45c2883c1de8\/800x450\/4096pt2732\/8192xcr4608\/ky-thuat-boi-ech-co-ban.jpg\" alt=\"k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch c\u01a1 b\u1ea3n\" \/><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">T\u00e1c d\u1ee5ng c\u1ee7a b\u01a1i \u1ebfch<\/h2>\r\n\r\n\r\n\r\n<p>B\u01a1i \u1ebfch l\u00e0 <strong>ki\u1ec3u b\u01a1i c\u01a1 b\u1ea3n nh\u1ea5t<\/strong>, m\u00f4 ph\u1ecfng l\u1ea1i h\u00ecnh d\u00e1ng b\u01a1i c\u1ee7a con \u1ebfch d\u01b0\u1edbi n\u01b0\u1edbc, l\u00e0 <strong>n\u1ec1n t\u1ea3ng \u0111\u1ec3 h\u1ecdc c\u00e1c ki\u1ec3u b\u01a1i kh\u00e1c<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p>B\u01a1i l\u1ed9i n\u00f3i chung hay b\u01a1i \u1ebfch c\u00f3 r\u1ea5t nhi\u1ec1u t\u00e1c d\u1ee5ng th\u1ea7n k\u1ef3 gi\u00fap <strong>c\u1ea3i thi\u1ec7n v\u1ec1 c\u1ea3 s\u1ee9c kh\u1ecfe l\u1eabn tinh th\u1ea7n<\/strong>:<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Gi\u00fap gi\u1ea3m c\u00e2n<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>B\u01a1i l\u1ed9i l\u00e0 m\u1ed9t <strong>ph\u01b0\u01a1ng ph\u00e1p gi\u00fap \u0111\u1ed1t ch\u00e1y calo<\/strong> hi\u1ec7u qu\u1ea3. Tuy \u0111\u1ec1u l\u00e0 b\u01a1i l\u1ed9i nh\u01b0ng m\u1ed7i ki\u1ec3u b\u01a1i s\u1ebd c\u00f3 nh\u1eefng t\u00e1c \u0111\u1ed9ng kh\u00e1c nhau l\u00ean c\u01a1 th\u1ec3 v\u00e0 nh\u00f3m c\u01a1 nh\u1ea5t \u0111\u1ecbnh.<\/p>\r\n\r\n\r\n\r\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\r\n<p><em>C\u1ee5 th\u1ec3, theo <a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Harvard<\/a>, <strong>b\u01a1i l\u1ed9i gi\u00fap \u0111\u1ed1t kho\u1ea3ng 180 calo m\u1ed7i 30 ph\u00fat<\/strong> b\u01a1i \u1edf <em><strong>ng\u01b0\u1eddi 57kg<\/strong><\/em>, <strong>223 calo \u1edf ng\u01b0\u1eddi 70kg<\/strong> v\u00e0 <\/em><strong><em>266\u00a0calo \u1edf ng\u01b0\u1eddi 83kg<\/em><\/strong><em>.<\/em><\/p>\r\n<\/blockquote>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Gi\u00fap c\u1ea3i thi\u1ec7n chi\u1ec1u cao<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Kh\u00f4ng ch\u1ec9 b\u01a1i \u1ebfch, c\u00e1c ki\u1ec3u b\u01a1i n\u00f3i chung s\u1ebd gi\u00fap b\u1ea1n <strong>ph\u00e1t tri\u1ec3n c\u1ed9t s\u1ed1ng v\u00e0 x\u01b0\u01a1ng<\/strong>. K\u1ebft h\u1ee3p t\u1ea7n su\u1ea5t b\u01a1i th\u01b0\u1eddng xuy\u00ean v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd, b\u01a1i l\u1ed9i s\u1ebd gi\u00fap b\u1ea1n<strong> c\u1ea3i thi\u1ec7n chi\u1ec1u cao<\/strong> hi\u1ec7u qu\u1ea3. \u0110\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi trong <strong>\u0111\u1ed9 tu\u1ed5i d\u1eady th\u00ec<\/strong> c\u00e0ng n\u00ean t\u1eadp b\u01a1i th\u01b0\u1eddng xuy\u00ean.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Gi\u00fap s\u1ea3ng kho\u00e1i v\u00e0 gi\u1ea3m stress<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 <strong>c\u01a1 th\u1ec3 s\u0103n ch\u1eafc v\u00e0 kh\u1ecfe kho\u1eafn<\/strong> h\u01a1n, b\u01a1i \u1ebfch c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng t\u1ed1t \u0111\u1ebfn tinh th\u1ea7n gi\u00fap b\u1ea1n <strong>s\u1ea3ng kho\u00e1i h\u01a1n m\u1ed7i ng\u00e0y<\/strong>. Ngo\u00e0i ra, b\u01a1i l\u1ed9i cung\u00b7gi\u00fap <strong>\u0111i\u1ec1u h\u00f2a tu\u1ea7n ho\u00e0n m\u00e1u<\/strong>, cho b\u1ea1n<strong> gi\u1ea5c ng\u1ee7 ngon<\/strong> h\u01a1n.<\/p>\r\n\r\n\r\n\r\n<p>\u0110\u1eb7c bi\u1ec7t v\u00e0o m\u00f9a h\u00e8, <strong>b\u01a1i l\u1ed9i gi\u00fap xua tan c\u00e1i n\u00f3ng gay g\u1eaft<\/strong>, d\u1eb9p tan nh\u1eefng phi\u1ec1n mu\u1ed9n \u0111\u1ec3 b\u1ea1n tho\u1ea3i m\u00e1i t\u1eadn h\u01b0\u1edfng m\u00f4n th\u1ec3 thao y\u00eau th\u00edch.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\" style=\"background-color: #8dd2fc3d;\">\r\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\r\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong><\/p>\r\n<\/div>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><a href=\"https:\/\/www.decathlon.vn\/blog\/cach-chon-kinh-boi-phu-hop?utm_source=blog&amp;utm_campaign=topjourney_how_to_swim_perfect_breaststroke_for_beginners\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">3 C\u00e1ch Ch\u1ecdn K\u00ednh B\u01a1i D\u00e0nh Cho B\u1ea1n<\/span><\/a><\/li>\r\n\r\n\r\n\r\n<li><a href=\"https:\/\/www.decathlon.vn\/blog\/dung-cu-boi-loi-giup-tang-co-toan-than?utm_source=blog&amp;utm_campaign=botjourney_how_to_swim_perfect_breaststroke_for_beginners\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">C\u00e1ch b\u01a1i t\u0103ng c\u01a1 d\u1ee5ng c\u1ee5 b\u01a1i l\u1ed9i hi\u1ec7u qu\u1ea3<\/span><\/a><\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>C\u00e1c k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>C\u00e1ch b\u01a1i \u1ebfch cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u \u0111\u00fang k\u1ef9 thu\u1eadt \u0111\u00f2i h\u1ecfi s\u1ef1 <strong>ph\u1ed1i h\u1ee3p nh\u1ecbp nh\u00e0ng gi\u1eefa tay v\u00e0 ch\u00e2n <\/strong>\u0111\u1ea9y c\u01a1 th\u1ec3 v\u1ec1 ph\u00eda tr\u01b0\u1edbc, k\u1ebft h\u1ee3p c\u00f9ng <strong>nh\u1ecbp th\u1edf \u0111\u00fang<\/strong>. Do \u0111\u00f3, \u0111\u1ec3 c\u00f3 th\u1ec3 b\u01a1i \u1ebfch \u0111\u00fang c\u00e1ch, b\u1ea1n c\u1ea7n <strong>t\u1eadp ri\u00eang tay v\u00e0 ch\u00e2n<\/strong> sau \u0111\u00f3 khi quen d\u1ea7n th\u00ec t\u1eadp <strong>ph\u1ed1i h\u1ee3p c\u1ea3 hai<\/strong> c\u00f9ng l\u00fac.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>T\u1eadp \u0111\u1ed9ng t\u00e1c tay<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>\u0110\u1ec3 b\u1eaft \u0111\u1ea7u, b\u1ea1n c\u1ea7n <strong>th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3<\/strong>, c\u01a1 th\u1ec3 b\u1ecb c\u1ee9ng s\u1ebd ng\u0103n c\u1ea3n vi\u1ec7c qu\u1ea1t n\u01b0\u1edbc, khi\u1ebfn b\u1ea1n m\u1ea5t s\u1ee9c v\u00e0 nhanh b\u1ecb m\u1ec7t. Sau th\u1ea3 l\u1ecfng, b\u1ea1n t\u1eadp theo t\u1eebng b\u01b0\u1edbc sau \u0111\u00e2y:<\/p>\r\n\r\n\r\n\r\n<p><strong>B\u01b0\u1edbc 1<\/strong>: \u0110\u1eb7t hai tay <strong>song song du\u1ed7i th\u1eb3ng<\/strong> ph\u00eda tr\u01b0\u1edbc, hai b\u00e0n tay h\u01b0\u1edbng xu\u1ed1ng v\u00e0 \u00e9p s\u00e1t sao cho hai ng\u00f3n c\u00e1i ch\u1ea1m nhau.<\/p>\r\n\r\n\r\n\r\n<p><strong>B\u01b0\u1edbc 2:<\/strong> T\u01b0\u1edfng t\u01b0\u1ee3ng tay b\u1ea1n s\u1ebd qu\u1ea1t n\u01b0\u1edbc <strong>t\u1ea1o th\u00e0nh m\u1ed9t v\u00f2ng tr\u00f2n<\/strong> c\u00f3 \u0111\u01b0\u1eddng k\u00ednh t\u1eeb c\u1eb1m \u0111\u1ebfn \u0111\u1ea7u ng\u00f3n tay.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1078\" height=\"373\" class=\"wp-image-1950\" style=\"border-radius: 10px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/06\/dong-tac-tay-boi-ech.jpg\" alt=\"\u0111\u1ed9ng t\u00e1c tay b\u01a1i \u1ebfch\" srcset=\"\/blog\/wp-content\/uploads\/2023\/06\/dong-tac-tay-boi-ech.jpg 1078w, \/blog\/wp-content\/uploads\/2023\/06\/dong-tac-tay-boi-ech-300x104.jpg 300w, \/blog\/wp-content\/uploads\/2023\/06\/dong-tac-tay-boi-ech-1024x354.jpg 1024w, \/blog\/wp-content\/uploads\/2023\/06\/dong-tac-tay-boi-ech-768x266.jpg 768w\" sizes=\"auto, (max-width: 1078px) 100vw, 1078px\" \/>\r\n<figcaption class=\"wp-element-caption\"><em>d\u00f9ng ng\u00f3n tay v\u1ebd m\u1ed9t v\u00f2ng tr\u00f2n (ngu\u1ed3n: youtube)<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n<p><strong>B\u01b0\u1edbc 3<\/strong>: Sau khi hai tay g\u1eb7p nhau t\u1ea1i c\u1eb1m, \u0111\u01b0a tay v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"741\" height=\"387\" class=\"wp-image-1951\" style=\"border-radius: 10px; aspect-ratio: 1.9147286821705427; width: 741px; height: auto;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/06\/dong-tac-tay-khi-boi-ech.jpg\" alt=\"\u0111\u1ed9ng t\u00e1c tay khi b\u01a1i \u1ebfch\" srcset=\"\/blog\/wp-content\/uploads\/2023\/06\/dong-tac-tay-khi-boi-ech.jpg 741w, \/blog\/wp-content\/uploads\/2023\/06\/dong-tac-tay-khi-boi-ech-300x157.jpg 300w\" sizes=\"auto, (max-width: 741px) 100vw, 741px\" \/>\r\n<figcaption class=\"wp-element-caption\"><em>Hai b\u00e0n tay g\u1eb7p nhau t\u1ea1i c\u1eb1m (ngu\u1ed3n: youtube)<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n<p><strong>B\u01b0\u1edbc 4<\/strong>: L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c cho \u0111\u1ebfn khi quen d\u1ea7n\\<\/p>\r\n<div id=\"metaslider-id-45629\" style=\"width: 100%;\" class=\"ml-slider-3-104-0 metaslider metaslider-flex metaslider-45629 ml-slider has-dots-nav ms-theme-default-base\" role=\"region\" aria-label=\"Don&#039;t buy if\" data-height=\"400\" data-width=\"700\">\n    <div id=\"metaslider_container_45629\">\n        <div id=\"metaslider_45629\">\n            <ul aria-live='off' class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-45630 ms-image \" aria-roledescription=\"slide\" data-date=\"2026-04-07 14:30:07\" data-filename=\"National2-home-mob-vi-700x400.png\" data-slide-type=\"image\"><a href=\"https:\/\/www.decathlon.vn\/s\/dung-bo-lo?utm_source=blog&amp;utm_campaign=article-blog-dont-buy-if\" target=\"_blank\" aria-label=\"Campaign\" class=\"metaslider_image_link\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2026\/04\/National2-home-mob-vi-700x400.png\" height=\"400\" width=\"700\" alt=\"don&#039;t buy if\" class=\"slider-45629 slide-45630 msDefaultImage\" title=\"National#2-home-mob-vi\" \/><\/a><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>T\u1eadp \u0111\u1ed9ng t\u00e1c ch\u00e2n<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Khi t\u1eadp \u0111\u1ea1p ch\u00e2n b\u01a1i \u1ebfch, b\u1ea1n s\u1ebd c\u1ea7n s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a <a href=\"https:\/\/www.decathlon.vn\/c\/th%E1%BB%83-thao-d%C6%B0%E1%BB%9Bi-n%C6%B0%E1%BB%9Bc\/b%C6%A1i-l%E1%BB%99i\/ph%E1%BB%A5-ki%E1%BB%87n-b%C6%A1i\/d%E1%BB%A5ng-c%E1%BB%A5-t%E1%BA%ADp-b%C6%A1i-cho-b%C3%A9.html\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"text-decoration: underline;\">phao t\u1eadp b\u01a1i<\/span> <\/a>ho\u1eb7c b\u00e1m v\u00e0o th\u00e0nh b\u1ec3. B\u1ea1n n\u00ean t\u1eadp \u1edf n\u01a1i c\u00f3 <strong>m\u1ef1c n\u01b0\u1edbc ngang c\u01a1 th\u1ec3<\/strong>, sau khi quen d\u1ea7n c\u00f3 th\u1ec3 chuy\u1ec3n sang ph\u1ea7n h\u1ed3 s\u00e2u h\u01a1n. L\u1ea7n n\u00e0y ch\u00fang ta c\u0169ng s\u1ebd v\u1ebd m\u1ed9t v\u00f2ng tr\u00f2n t\u01b0\u1edfng t\u01b0\u1ee3ng, nh\u01b0ng l\u1edbn h\u01a1n.<\/p>\r\n\r\n\r\n\r\n<p><strong>B\u01b0\u1edbc 1<\/strong>: Hai ch\u00e2n <strong>dang r\u1ed9ng th\u1ea3 l\u1ecfng<\/strong>, hai b\u00e0n ch\u00e2n h\u01b0\u1edbng ra kh\u1ecfi nhau.<\/p>\r\n\r\n\r\n\r\n<p><strong>B\u01b0\u1edbc 2<\/strong>: D\u00f9ng 2 m\u1eaft c\u00e1 v\u1ebd m\u1ed9t v\u00f2ng tr\u00f2n b\u1eb1ng c\u00e1ch r\u00fat g\u00f3t ch\u00e2n l\u00ean s\u00e1t m\u00f4ng.\u00a0<em>(l\u01b0u \u00fd: r\u00fat g\u00f3t ch\u00e2n v\u1ec1 g\u1ea7n m\u00f4ng ch\u1ee9 kh\u00f4ng ph\u1ea3i co \u0111\u1ea7u g\u1ed1i v\u1ec1 g\u1ea7n r\u1ed1n)<\/em>.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"910\" height=\"414\" class=\"wp-image-1958\" style=\"border-radius: 10px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/06\/dong-tac-chan-boi-ech.jpg\" alt=\"\u0111\u1ed9ng t\u00e1c ch\u00e2n b\u01a1i \u1ebfch\" srcset=\"\/blog\/wp-content\/uploads\/2023\/06\/dong-tac-chan-boi-ech.jpg 910w, \/blog\/wp-content\/uploads\/2023\/06\/dong-tac-chan-boi-ech-300x136.jpg 300w, \/blog\/wp-content\/uploads\/2023\/06\/dong-tac-chan-boi-ech-768x349.jpg 768w\" sizes=\"auto, (max-width: 910px) 100vw, 910px\" \/>\r\n<figcaption class=\"wp-element-caption\"><em>Co \u0111\u00e2u g\u1ed1i l\u00ean s\u00e1t m\u00f4ng (ngu\u1ed3n: youtube)<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n<p><strong>B\u01b0\u1edbc 4<\/strong>: \u0110\u1ea1p ch\u00e2n theo h\u00ecnh v\u00f2ng tr\u00f2n v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"868\" height=\"438\" class=\"wp-image-1964\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/06\/buoc-thu-hai-boi-ech.jpg\" alt=\"K\u1ef9 thu\u1eadt ch\u00e2n b\u01b0\u1edbc th\u1ee9 hai\" srcset=\"\/blog\/wp-content\/uploads\/2023\/06\/buoc-thu-hai-boi-ech.jpg 868w, \/blog\/wp-content\/uploads\/2023\/06\/buoc-thu-hai-boi-ech-300x151.jpg 300w, \/blog\/wp-content\/uploads\/2023\/06\/buoc-thu-hai-boi-ech-768x388.jpg 768w\" sizes=\"auto, (max-width: 868px) 100vw, 868px\" \/>\r\n<figcaption class=\"wp-element-caption\"><em>Tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u hai ch\u00e2n du\u1ed7i th\u1eb3ng song song (ngu\u1ed3n: youtube)<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n<p><strong>B\u01b0\u1edbc 5<\/strong>: L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c cho \u0111\u1ebfn khi quen d\u1ea7n.<\/p>\r\n\r\n\r\n\r\n<p class=\"has-background\" style=\"background-color: #8dd2fc5c; padding: 0;\"><strong>&gt;&gt;Xem th\u00eam<\/strong>: H\u01b0\u1edbng d\u1eabn <a href=\"https:\/\/www.decathlon.vn\/blog\/cach-boi-sai-dung-nhat?utm_source=blog&amp;utm_campaign=mid_how_to_swim_perfect_breaststroke_for_beginners\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">c\u00e1ch b\u01a1i s\u1ea3i d\u00e0nh \u0111\u00fang nh\u1ea5t<\/span> <\/a>cho ng\u01b0\u1eddi m\u1edbi<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>K\u1ef9 thu\u1eadt th\u1edf trong b\u01a1i \u1ebfch<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>K\u1ef9 thu\u1eadt th\u1edf \u0111\u00fang s\u1ebd <strong>ti\u1ebft ki\u1ec7m s\u1ee9c<\/strong> v\u00e0 gi\u00fap b\u1ea1n <strong>b\u01a1i b\u1ec1n s\u1ee9c h\u01a1n<\/strong>, <strong>tr\u00e1nh nguy c\u01a1 b\u1ecb s\u1eb7c n\u01b0\u1edbc khi \u0111ang b\u01a1i<\/strong>. B\u1ea1n c\u00f3 th\u1ec3 <strong>t\u1eadp th\u1edf ph\u1ed1i h\u1ee3p v\u1edbi \u0111\u1ed9ng t\u00e1c tay<\/strong> nh\u01b0 sau:<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li>Du\u1ed7i hai tay th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, gi\u1eef \u0111\u1ea7u tr\u00ean m\u1eb7t n\u01b0\u1edbc. H\u1ecdc c\u00e1ch l\u1ea5y h\u01a1i khi b\u01a1i \u1ebfch b\u1eb1ng c\u00e1ch h\u00edt <strong>th\u1eadt s\u00e2u<\/strong> b\u1eb1ng c\u1ea3 <strong>m\u0169i v\u00e0 mi\u1ec7ng<\/strong>.<\/li>\r\n\r\n\r\n\r\n<li>Ng\u1ee5p \u0111\u1ea7u trong n\u01b0\u1edbc, th\u1edf ra b\u1eb1ng mi\u1ec7ng.<\/li>\r\n\r\n\r\n\r\n<li>Qu\u1ea1t tay v\u1ec1 ph\u00eda sau, ngoi \u0111\u1ea7u l\u00ean v\u00e0 l\u1ea5y h\u01a1i.<\/li>\r\n\r\n\r\n\r\n<li>L\u1eb7p l\u1ea1i \u0111\u1ebfn khi nhu\u1ea7n nhuy\u1ec5n.<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>T\u1eadp ph\u1ed1i h\u1ee3p tay v\u00e0 ch\u00e2n trong b\u01a1i \u1ebfch<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Khi \u0111\u00e3 nhu\u1ea7n nhuy\u1ec5n c\u00e1c k\u1ef9 thu\u1eadt tay v\u00e0 ch\u00e2n trong b\u01a1i \u1ebfch, \u0111i\u1ec1u ti\u1ebfp theo b\u1ea1n c\u1ea7n l\u00e0 h\u1ecdc c\u00e1c <strong>ph\u1ed1i h\u1ee3p c\u1ea3 hai tay v\u00e0 ch\u00e2n th\u1eadt nh\u1ecbp nh\u00e0ng<\/strong>. B\u1ea1n l\u00e0m tr\u00ecnh t\u1ef1 c\u00e1c b\u01b0\u1edbc d\u01b0\u1edbi \u0111\u00e2y:<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li>C\u01a1 th\u1ec3 \u1edf t\u01b0 th\u1ebf du\u1ed7i th\u1eb3ng, c\u00f3 th\u1ec3 \u0111\u1ea1p v\u00e0o th\u00e0nh b\u1ec3 \u0111\u1ec3 l\u01b0\u1edbt n\u01b0\u1edbc.<\/li>\r\n\r\n\r\n\r\n<li>Co ch\u00e2n v\u00e0 \u0111\u1ea1p n\u01b0\u1edbc, sau khi \u0111\u1ea1p hai ch\u00e2n du\u1ed7i th\u1eb3ng g\u1ea7n ch\u1ea1m nhau.<\/li>\r\n\r\n\r\n\r\n<li>Qu\u1ea1t 2 tay ra sau, b\u1eaft \u0111\u1ea7u \u0111\u1ed9ng t\u00e1c tay. C\u00f9ng l\u00fac \u0111\u00f3 ngoi \u0111\u1ea7u l\u00ean <strong>l\u1ea5y h\u01a1i b\u1eb1ng mi\u1ec7ng<\/strong>.<\/li>\r\n\r\n\r\n\r\n<li>Khi hai tay g\u1eb7p nhau t\u1ea1i ng\u1ef1c, hai ch\u00e2n co l\u1ea1i s\u00e1t m\u00f4ng \u0111\u1ec3 \u0111\u1ea1p n\u01b0\u1edbc. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c tay ban \u0111\u1ea7u.<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"298\" height=\"224\" class=\"wp-image-1973\" style=\"border-radius: 10px; aspect-ratio: 1.3303571428571428; width: 391px; height: auto;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/06\/boi-ech-ket-hop.gif\" alt=\"K\u1ebft h\u1ee3p c\u00e1c b\u01b0\u1edbc b\u01a1i \u1ebfch\" \/><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>L\u1eddi khuy\u00ean h\u1ecdc k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch nhanh<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Ngo\u00e0i h\u01b0\u1edbng d\u1eabn ph\u00eda tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed c\u00e1c meo\u00b7sau \u0111\u00e2y \u0111\u1ec3 h\u1ecdc b\u01a1i \u1ebfch \u0111\u00fang c\u00e1ch v\u00e0 nhanh ch\u00f3ng:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>T\u1eadp tr\u01b0\u1edbc c\u00e1c \u0111\u1ed9ng t\u00e1c tay v\u00e0 ch\u00e2n tr\u00ean c\u1ea1n<\/strong>: khi \u0111\u00e3 quen \u0111\u1ed9ng t\u00e1c tr\u00ean c\u1ea1n, s\u1ebd d\u1ec5 d\u00e0ng h\u01a1n r\u1ea5t nhi\u1ec1u khi xu\u1ed1ng n\u01b0\u1edbc.<\/li>\r\n\r\n\r\n\r\n<li><strong>T\u1eadp \u0111\u1ed9ng t\u00e1c tay v\u00e0 ch\u00e2n ri\u00eang bi\u1ec7t<\/strong>: \u0111\u1eebng c\u1ed1 g\u1eafng ph\u1ed1i h\u1ee3p c\u1ea3 tay ch\u00e2n ngay t\u1eeb l\u1ea7n \u0111\u1ea7u t\u1eadp, vi\u1ec7c n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n b\u1ecf qua m\u1ed9t \u0111\u1ed9ng t\u00e1c tay ho\u1eb7c ch\u00e2n n\u00e0o \u0111\u00f3, d\u1eabn \u0111\u1ebfn b\u01a1i sai t\u01b0 th\u1ebf.<\/li>\r\n\r\n\r\n\r\n<li><strong>\u0110\u0103ng k\u00fd l\u1edbp h\u1ecdc b\u01a1i<\/strong>: n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f4ng th\u1ec3 t\u1ef1 t\u1eadp b\u01a1i, hu\u1ea5n luy\u1ec7n vi\u00ean b\u01a1i s\u1ebd gi\u00fap b\u1ea1n s\u1eeda t\u01b0 th\u1ebf b\u01a1i v\u00e0 h\u1ecdc nhanh h\u01a1n. Tuy nhi\u00ean, vi\u1ec7c t\u1ef1 luy\u1ec7n t\u1eadp v\u00e0 c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 d\u01b0\u1edbi n\u01b0\u1edbc c\u0169ng kh\u00f4ng k\u00e9m ph\u1ea7n quan tr\u1ecdng. V\u00ec v\u1eady, vi\u1ec7c n\u1eafm r\u00f5 l\u00fd thuy\u1ebft v\u1ec1 k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch c\u01a1 b\u1ea3n s\u1ebd gi\u00fap b\u1ea1n t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh c\u01a1 th\u1ec3 trong l\u00fac luy\u1ec7n t\u1eadp.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>C\u00e1c l\u1ed7i th\u01b0\u1eddng g\u1eb7p khi h\u1ecdc b\u01a1i \u1ebfch<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>B\u1ea1n \u0111\u00e3 l\u00e0m m\u1ecdi b\u01b0\u1edbc theo \u0111\u00fang tr\u00ecnh t\u1ef1 nh\u01b0ng qu\u1ea1t n\u01b0\u1edbc kh\u00f4ng \u0111i ho\u1eb7c hay b\u1ecb \u0111u\u1ed1i s\u1ee9c? R\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111\u00e3 m\u1eafc ph\u1ea3i m\u1ed9t trong c\u00e1c l\u1ed7i sau \u0111\u00e2y:<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>\u0110\u1ea1p ch\u00e2n qu\u00e1 r\u1ed9ng<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Khi b\u01a1i \u1ebfch, r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi m\u1eafc l\u1ed7i <strong>\u0111\u1ea1p ch\u00e2n qu\u00e1 r\u1ed9ng<\/strong>. \u0110i\u1ec1u n\u00e0y l\u00e0m t\u0103ng \u0111\u1ed9 c\u1ea3n n\u01b0\u1edbc l\u00ean c\u01a1 th\u1ec3, khi\u1ebfn cho b\u1ea1n hao t\u1ed1n s\u1ee9c l\u1ef1c nhanh ch\u00f3ng.<\/p>\r\n\r\n\r\n\r\n<p><strong>C\u00e1ch kh\u1eafc ph\u1ee5c<\/strong>: khi \u0111\u1ea1p ch\u00e2n, \u0111\u1ea7u g\u1ed1i co l\u00ean <strong>kh\u00f4ng qu\u00e1 \u0111\u1ed9 r\u1ed9ng c\u1ee7a vai<\/strong>.\u00a0<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Kh\u00f4ng b\u1ebb c\u1ed5 ch\u00e2n khi \u0111\u1ea1p n\u01b0\u1edbc<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>M\u1ed9t l\u1ed7i ph\u1ed1 bi\u1ebfn kh\u00e1c l\u00e0 kh\u00f4ng b\u1ebb ch\u00e2n khi \u0111\u1ea1p n\u01b0\u1edbc, c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n kh\u00f4ng \u0111\u1ea9y \u0111i trong n\u01b0\u1edbc.\u00a0<\/p>\r\n\r\n\r\n\r\n<p><strong>C\u00e1ch kh\u1eafc ph\u1ee5c<\/strong>: t\u1eadp l\u1ea1i k\u1ef9 thu\u1eadt ch\u00e2n, <strong>l\u01b0u \u00fd b\u1ebb c\u1ed5 ch\u00e2n sang hai b\u00ean <\/strong>tr\u01b0\u1edbc khi \u0111\u1ea1p ch\u00e2n t\u1ea1o v\u00f2ng tr\u00f2n.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img decoding=\"async\" class=\"wp-image-1855\" style=\"border-radius: 10px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/10\/loi-boi-ech-e1698046201672.png\" alt=\"b\u1ebb c\u1ed5 ch\u00e2n khi b\u01a1i \u1ebfch\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Kh\u00f4ng kh\u00e9p hai ch\u00e2n khi \u0111\u1ea1p n\u01b0\u1edbc<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>\u0110\u00e2y l\u00e0 l\u1ed7i c\u01a1 b\u1ea3n th\u01b0\u1eddng g\u1eb7p c\u1ee7a nh\u1eefng ng\u01b0\u1eddi m\u1edbi h\u1ecdc b\u01a1i. Khi \u0111\u1ea1p n\u01b0\u1edbc xong, ng\u01b0\u1eddi b\u01a1i kh\u00f4ng kh\u00e9p s\u00e1t hai ch\u00e2n, t\u0103ng \u0111\u1ed9 c\u1ea3n n\u01b0\u1edbc l\u00ean c\u01a1 th\u1ec3 v\u00e0 l\u00e0m l\u1ef1c \u0111\u1ea9y y\u1ebfu \u0111i.<\/p>\r\n\r\n\r\n\r\n<p><strong>C\u00e1ch kh\u1eafc ph\u1ee5c<\/strong>: l\u01b0u \u00fd kh\u00e9p s\u00e1t hai ch\u00e2n sau khi \u0111\u1ea1p n\u01b0\u1edbc. \u0110\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi \u0111\u00e3 th\u00e0nh th\u00f3i quen, c\u00f3 th\u1ec3 s\u1ebd m\u1ea5t th\u1eddi gian l\u00e2u h\u01a1n \u0111\u1ec3 s\u1eeda l\u1ed7i n\u00e0y. Do \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp tr\u01b0\u1edbc \u1edf tr\u00ean b\u1edd l\u1ea1i c\u00e1c b\u01b0\u1edbc t\u1eadp ch\u00e2n th\u1eadt nhu\u1ea7n nguy\u1ec5n tr\u01b0\u1edbc khi th\u1ef1c h\u00e0nh d\u01b0\u1edbi n\u01b0\u1edbc.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" style=\"border-radius: 10px;\" src=\"https:\/\/contents.mediadecathlon.com\/p1692746\/k$2aed66db099d638cda9f3a7529947d4c\/700x466\/3193pt2125\/5487xcr3658\/khong-khep-chan.webp\" alt=\"kh\u00e9p hai ch\u00e2n khi b\u01a1i \u1ebfch\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Sai t\u01b0 th\u1ebf b\u01a1i<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Ng\u01b0\u1eddi m\u1edbi t\u1eadp th\u01b0\u1eddng c\u1ed1 r\u01b0\u1edbn ng\u01b0\u1eddi \u0111\u1ec3 l\u1ea5y h\u01a1i, d\u1eabn \u0111\u1ebfn ph\u1ea7n \u0111\u1ea7u ng\u1ea9ng qu\u00e1 cao v\u00e0 ph\u1ea7n m\u00f4ng b\u1ecb ch\u00ecm s\u00e2u d\u01b0\u1edbi n\u01b0\u1edbc. L\u1ed7i n\u00e0y l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u01b0 th\u1ebf b\u01a1i, khi\u1ebfn b\u1ea1n b\u1ecb ch\u00ecm.<\/p>\r\n\r\n\r\n\r\n<p><strong>C\u00e1ch kh\u1eafc ph\u1ee5c<\/strong>: lu\u00f4n gi\u1eef c\u01a1 th\u1ec3 s\u00e1t m\u1eb7t n\u01b0\u1edbc \u1edf t\u01b0 th\u1ebf thu\u00f4n d\u00f2ng (streamline, t\u01b0 th\u1ebf du\u1ed7i th\u1eb3ng 2 tay v\u00e0 2 ch\u00e2n sao cho hai b\u00e0n tay \u0111\u1eb7t l\u00ean nhau, ng\u00f3n tay c\u00e1i c\u1ee7a tay ph\u00eda tr\u00ean kh\u00f3a v\u00e0o b\u00e0n tay ph\u00eda d\u01b0\u1edbi).<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" style=\"border-radius: 10px;\" src=\"https:\/\/contents.mediadecathlon.com\/p1777642\/k$cf2fa632b170af75a331830a445fd177\/700x466\/tu-the-boi-sai.webp\" alt=\"t\u01b0 th\u1ebf b\u01a1i streamline\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Qu\u1ea1t tay sai c\u00e1ch<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>L\u1ed7i n\u00e0y th\u01b0\u1eddng m\u1eafc ph\u1ea3i do ng\u01b0\u1eddi t\u1eadp kh\u00f4ng qu\u00e1 ch\u00fa tr\u1ecdng th\u1ef1c hi\u1ec7n t\u1eebng b\u01b0\u1edbc k\u1ef9 thu\u1eadt tay, khi\u1ebfn cho c\u00f9i ch\u1ecf h\u1ea1 th\u1ea5p v\u00e0 kh\u00f4ng t\u1ed1i \u01b0u \u0111\u1ed9 qu\u1ea1t n\u01b0\u1edbc.<\/p>\r\n\r\n\r\n\r\n<p><strong>C\u00e1ch kh\u1eafc ph\u1ee5c<\/strong>: Khi qu\u1ea1t tay v\u1ec1 sau ho\u1eb7c khi k\u00e9o n\u01b0\u1edbc, h\u00e3y \u0111\u1ea3m b\u1ea3o \u0111\u1eb7t c\u00f9i ch\u1ecf c\u1ee7a b\u1ea1n ngang vai v\u00e0 kh\u00f4ng th\u1ea5p h\u01a1n c\u00e1nh tay. Nh\u01b0 v\u1eady, b\u1ea1n s\u1ebd kh\u00f4ng ch\u1ec9 qu\u1ea1t n\u01b0\u1edbc b\u1eb1ng di\u1ec7n t\u00edch c\u1ee7a b\u00e0n tay m\u00e0 c\u00f2n t\u1eadn d\u1ee5ng \u0111\u01b0\u1ee3c c\u1ea3 c\u00e1nh tay.\u00a0<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"944\" height=\"391\" class=\"wp-image-1952\" style=\"border-radius: 10px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/06\/tay-khi-boi-ech.jpg\" alt=\"\u0110\u1ed9ng t\u00e1c tay khi b\u01a1i \u1ebfch \u0111\u00fang\" srcset=\"\/blog\/wp-content\/uploads\/2023\/06\/tay-khi-boi-ech.jpg 944w, \/blog\/wp-content\/uploads\/2023\/06\/tay-khi-boi-ech-300x124.jpg 300w, \/blog\/wp-content\/uploads\/2023\/06\/tay-khi-boi-ech-768x318.jpg 768w\" sizes=\"auto, (max-width: 944px) 100vw, 944px\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Qu\u1ea1t tay v\u00e0 \u0111\u1ea1p ch\u00e2n c\u00f9ng l\u00fac<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>M\u1ed9t l\u1ed7i th\u01b0\u1eddng g\u1eb7p c\u1ee7a ng\u01b0\u1eddi m\u1edbi t\u1eadp b\u01a1i, khi ch\u01b0a quen v\u1edbi k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch k\u1ebft h\u1ee3p tay v\u00e0 ch\u00e2n. Khi t\u00e1ch ri\u00eang hai \u0111\u1ed9ng t\u00e1c s\u1ebd gi\u00fap b\u1ea1n t\u1ed1i \u01b0u \u0111\u1ed9ng t\u00e1c b\u01a1i v\u00e0 \u0111\u1ea9y b\u1ea1n \u0111i xa h\u01a1n.\u00a0<\/p>\r\n\r\n\r\n\r\n<p><strong>C\u00e1ch kh\u1eafc ph\u1ee5c<\/strong>: xem l\u1ea1i v\u00e0 t\u1eadp th\u1eadt k\u1ef9 b\u00e0i t\u1eadp ph\u1ed1i h\u1ee3p tay v\u00e0 ch\u00e2n trong b\u01a1i \u1ebfch, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u th\u1eadt ch\u1eadm v\u00e0 t\u0103ng d\u1ea7n nh\u1ecbp \u0111\u1ed9.<\/p>\r\n\r\n\r\n\r\n<p>Tr\u00ean \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1ed7i c\u01a1 b\u1ea3n khi h\u1ecdc b\u01a1i \u1ebfch. Mong r\u1eb1ng b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm ra \u0111i\u1ec3m y\u1ebfu c\u1ee7a m\u00ecnh v\u00e0 kh\u1eafc ph\u1ee5c \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o b\u01a1i \u1ebfch \u0111\u00fang k\u1ef9 thu\u1eadt.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>M\u1ed9t s\u1ed1 l\u01b0u \u00fd an to\u00e0n khi h\u1ecdc b\u01a1i \u1ebfch<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>B\u01a1i l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng \u0111\u00f2i h\u1ecfi nhi\u1ec1u s\u1ef1 n\u1ed7 l\u1ef1c v\u00e0 ki\u00ean nh\u1eabn. V\u00ec v\u1eady, Decathlon \u0111\u00e3 chu\u1ea9n b\u1ecb s\u1eb5n m\u1ed9t s\u1ed1 l\u01b0u \u00fd khi t\u1eadp b\u01a1i b\u01a1i \u1ebfch \u0111\u00fang \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n cho b\u1ea1n khi t\u1eadp b\u01a1i.<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Xem k\u1ef9 v\u00e0 ghi nh\u1edb c\u00e1c k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch c\u01a1 b\u1ea3n. N\u00ean th\u1ef1c hi\u1ec7n l\u1ea7n l\u01b0\u1ee3t t\u1eebng b\u01b0\u1edbc.<\/li>\r\n\r\n\r\n\r\n<li>Tr\u01b0\u1edbc khi xu\u1ed1ng n\u01b0\u1edbc, nh\u1edb kh\u1edfi \u0111\u1ed9ng v\u00e0 th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3.\u00a0<\/li>\r\n\r\n\r\n\r\n<li>Gi\u1eef b\u00ecnh t\u0129nh khi b\u01a1i. T\u1ed1t nh\u1ea5t n\u00ean \u0111i b\u01a1i c\u00f9ng 1 ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn ho\u1eb7c 1 ng\u01b0\u1eddi b\u1ea1n \u0111\u1ec1 ph\u00f2ng tr\u01b0\u1eddng h\u1ee3p kh\u1ea9n c\u1ea5p.<\/li>\r\n\r\n\r\n\r\n<li>N\u1ebfu b\u1ea1n ch\u01b0a quen v\u1edbi n\u01b0\u1edbc, h\u00e3y s\u1eed d\u1ee5ng phao b\u01a1i ho\u1eb7c <a href=\"https:\/\/www.decathlon.vn\/vi\/tap-boi-cho-tre\/phao-tap-boi-24793?utm_source=blog&amp;utm_campaign=w14_how_to_swim_perfect_breaststroke_for_beginners\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"text-decoration: underline;\">\u00e1o phao<\/span><\/a> h\u1ed7 tr\u1ee3.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" style=\"border-radius: 10px;\" src=\"https:\/\/contents.mediadecathlon.com\/p1831334\/k$fdedc79d9220ea939cc5516ab4fadc00\/700x466\/phao-tap-boi.webp\" alt=\"phao b\u01a1i h\u1ed7 tr\u1ee3 t\u1eadp b\u01a1i\" \/><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>C\u00e1c c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/strong><\/h2>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>B\u01a1i \u1ebfch c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng?<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>C\u00f3. B\u01a1i \u1ebfch l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao gi\u00fap \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3. Theo nghi\u00ean c\u1ee9u, m\u1ed9t <strong>ng\u01b0\u1eddi n\u1eb7ng 57kg<\/strong> c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y \u0111\u1ebfn <strong>180 calo trong 30 ph\u00fat<\/strong> nh\u1edd b\u01a1i \u1ebfch.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>B\u01a1i \u1ebfch c\u00f3 b\u1ecb to vai kh\u00f4ng?<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>B\u01a1i \u1ebfch s\u1ebd gi\u00fap <strong>ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp \u1edf vai, b\u1eafp tay, m\u00f4ng, ng\u1ef1c v\u00e0 l\u01b0ng<\/strong>. Do \u0111\u00f3, b\u01a1i \u1ebfch s\u1ebd gi\u00fap vai b\u1ea1n s\u0103n ch\u1eafc, m\u00e0 <strong>kh\u00f4ng l\u00e0m thay \u0111\u1ed5i c\u1ea5u tr\u00fac x\u01b0\u01a1ng vai<\/strong>, ph\u1ea7n quy\u1ebft \u0111\u1ecbnh \u0111\u1ed9 r\u1ed9ng c\u1ee7a vai.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>H\u1ecdc b\u01a1i \u1ebfch m\u1ea5t bao l\u00e2u?<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>B\u01a1i \u1ebfch l\u00e0 ki\u1ec3u b\u01a1i c\u01a1 b\u1ea3n n\u00ean s\u1ebd kh\u00f4ng t\u1ed1n qu\u00e1 nhi\u1ec1u th\u1eddi gian. Th\u00f4ng th\u01b0\u1eddng s\u1ebd m\u1ea5t t\u1eeb<strong> 7-10 bu\u1ed5i, m\u1ed7i bu\u1ed5i 1-1,5 ti\u1ebfng<\/strong> \u0111\u1ec3 c\u00f3 th\u1ec3 th\u00e0nh th\u1ea1o c\u00e1c k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch c\u01a1 b\u1ea3n.<\/p>\r\n\r\n\r\n\r\n<p>Nh\u1eefng \u0111\u1ed9ng t\u00e1c b\u01a1i \u1ebfch tr\u00f4ng kh\u00e1 \u0111\u01a1n gi\u1ea3n, nh\u01b0ng s\u1ebd \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n v\u00e0 luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean. Mong r\u1eb1ng v\u1edbi b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 n\u1eafm \u0111\u01b0\u1ee3c <strong>k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch c\u01a1 b\u1ea3n<\/strong> v\u00e0 chinh ph\u1ee5c \u0111\u01b0\u1eddng b\u01a1i c\u1ee7a ch\u00ednh m\u00ecnh.<\/p>\r\n\r\n\r\n\r\n<p>N\u1ebfu b\u1ea1n y\u00eau th\u00edch m\u00f4n b\u01a1i l\u1ed9i v\u00e0 mu\u1ed1n c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u1edbi b\u1ed9 m\u00f4n n\u00e0y, tham kh\u1ea3o ngay\u00a0trang web <a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noreferrer noopener\">Decathlon <\/a>\u0111\u1ec3 mua s\u1eafm c\u00e1c d\u1ee5ng c\u1ee5 b\u01a1i l\u1ed9i v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe c\u00f9ng b\u1ed9 m\u00f4n b\u01a1i l\u1ed9i b\u1ea1n y\u00eau th\u00edch.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\r\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-custom-black-text-color has-custom-conversion-yellow-background-color has-text-color has-background wp-element-button\" style=\"border-radius: 8px;\" href=\"https:\/\/www.decathlon.vn\/c\/th%E1%BB%83-thao-d%C6%B0%E1%BB%9Bi-n%C6%B0%E1%BB%9Bc\/b%C6%A1i-l%E1%BB%99i\/ph%E1%BB%A5-ki%E1%BB%87n-b%C6%A1i\/d%E1%BB%A5ng-c%E1%BB%A5-t%E1%BA%ADp-b%C6%A1i-cho-ng%C6%B0%E1%BB%9Di-l%E1%BB%9Bn.html?utm_source=blog&amp;utm_campaign=w14_how_to_swim_perfect_breaststroke_for_beginners\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kh\u00e1m Ph\u00e1 Trang Bi\u00b7 T\u1eadp B\u01a1i<\/strong><\/a><\/div>\r\n<\/div>\r\n\r\n\r\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>","protected":false},"excerpt":{"rendered":"<p>M\u1eb7c d\u00f9 l\u00e0 c\u00e1ch b\u01a1i ph\u1ed5 bi\u1ebfn nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch sai s\u1ebd l\u00e0m k\u00e9o d\u00e0i th\u1eddi gian h\u1ecdc&hellip;<\/p>\n","protected":false},"author":5,"featured_media":625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[11],"tags":[],"class_list":["post-619","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-boi-loi"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/06\/ky-thuat-boi-ech-co-ban-chuan.jpg",800,449,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/06\/ky-thuat-boi-ech-co-ban-chuan-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/06\/ky-thuat-boi-ech-co-ban-chuan-300x168.jpg",300,168,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/06\/ky-thuat-boi-ech-co-ban-chuan-768x431.jpg",768,431,true],"large":["\/blog\/wp-content\/uploads\/2023\/06\/ky-thuat-boi-ech-co-ban-chuan.jpg",800,449,false],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/06\/ky-thuat-boi-ech-co-ban-chuan.jpg",800,449,false],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/06\/ky-thuat-boi-ech-co-ban-chuan.jpg",800,449,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/06\/ky-thuat-boi-ech-co-ban-chuan.jpg",120,67,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"M\u1eb7c d\u00f9 l\u00e0 c\u00e1ch b\u01a1i ph\u1ed5 bi\u1ebfn nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, k\u1ef9 thu\u1eadt b\u01a1i \u1ebfch sai s\u1ebd l\u00e0m k\u00e9o d\u00e0i th\u1eddi gian h\u1ecdc&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/619","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=619"}],"version-history":[{"count":2,"href":"\/blog\/wp-json\/wp\/v2\/posts\/619\/revisions"}],"predecessor-version":[{"id":45639,"href":"\/blog\/wp-json\/wp\/v2\/posts\/619\/revisions\/45639"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/625"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=619"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}