{"id":750,"date":"2023-07-12T17:00:20","date_gmt":"2023-07-12T10:00:20","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=750"},"modified":"2025-04-29T16:49:53","modified_gmt":"2025-04-29T09:49:53","slug":"cach-boi-sai-dung-nhat","status":"publish","type":"post","link":"\/blog\/cach-boi-sai-dung-nhat\/","title":{"rendered":"C\u00e1ch b\u01a1i s\u1ea3i nhanh, \u0111\u00fang k\u1ef9 thu\u1eadt cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"\n<p><em>B\u01a1i s\u1ea3i hay b\u01a1i tr\u01b0\u1eddn s\u1ea5p l\u00e0 m\u1ed9t phong c\u00e1ch b\u01a1i mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 th\u1ec3 l\u1ef1c. Tuy nhi\u00ean, h\u1ecdc b\u01a1i s\u1ea3i \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung v\u00e0 ki\u00ean nh\u1eabn. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n m\u1ed9t h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 <strong>c\u00e1ch b\u01a1i s\u1ea3i<\/strong> nhanh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u hi\u1ec7u qu\u1ea3 \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n trong th\u1eddi gian ng\u1eafn nh\u1ea5t.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter has-custom-border\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/NinlWz3azwxzF4gD-3ms9mnGgQvKnT7cvBA77nzylJ9nRXO0tg3_jDUGc-sjaCQlyOHl84k4FoO4JFxVrFpq3_CUdAQENvJx1KqzcljvEBj9qElUzyQyU4oHkzBsIULs_iCDu2dfdDWyao0cQ7aWKlw\" alt=\"C\u00f9ng Decathlon h\u1ecdc c\u00e1ch b\u01a1i s\u1ea3i cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u00e9!\" style=\"border-radius:10px\"\/><figcaption class=\"wp-element-caption\"><em>C\u00f9ng Decathlon h\u1ecdc c\u00e1ch b\u01a1i s\u1ea3i cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u00e9!<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">B\u01a1i s\u1ea3i c\u00f3 t\u00e1c d\u1ee5ng g\u00ec?<\/h2>\n\n\n\n<p>B\u01a1i s\u1ea3i l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c to\u00e0n di\u1ec7n, \u0111\u00f2i h\u1ecfi s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a nhi\u1ec1u b\u1ed9 ph\u1eadn tr\u00ean c\u01a1 th\u1ec3 v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u00f9ng m\u1ed9t l\u1ee5c. L\u1ee3i \u00edch c\u1ee7a b\u01a1i s\u1ea3i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/li>\n\n\n\n<li>T\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng l\u00e0m vi\u1ec7c cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3<\/li>\n\n\n\n<li>T\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u00f4 h\u1ea5p<\/li>\n\n\n\n<li>C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf<\/li>\n\n\n\n<li>Gi\u1ea3m c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter has-custom-border\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/vPq9Fvh1nSmwthCWmEjKNwcWWlUBN81sPNcbcpF6NYvGRvYeNkZNGYNLKu_7nE72QVEnelt9EuPVPzDsbj5DJw9mblk7jrGewhd9qs42-YP66ll9ImnLyQeVlhU_rKKNq1RlUiG_R2hugp5KDo7EBt0\" alt=\"T\u00e1c d\u1ee5ng c\u1ee7a b\u01a1i s\u1ea3i l\u00e0 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kho\u1ebb v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3\" style=\"border-radius:10px\"\/><figcaption class=\"wp-element-caption\"><em>T\u00e1c d\u1ee5ng c\u1ee7a b\u01a1i s\u1ea3i l\u00e0 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kho\u1ebb v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch b\u01a1i s\u1ea3i \u0111\u00fang k\u1ef9 thu\u1eadt<\/h2>\n\n\n\n<p>B\u01a1i s\u1ea3i hay b\u01a1i tr\u01b0\u1eddn s\u1ea5p (ti\u1ebfng anh l\u00e0 front crawl) l\u00e0 m\u1ed9t trong nh\u1eefng ki\u1ec3u b\u01a1i \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng trong thi \u0111\u1ea5u th\u1ec3 thao, ho\u1ea1t \u0111\u1ed9ng t\u1eadp luy\u1ec7n b\u01a1i l\u1ed9i h\u00e0ng ng\u00e0y ho\u1eb7c th\u01b0 gi\u00e3n t\u1ea1i c\u00e1c b\u1ec3 b\u01a1i. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi nh\u1eadp m\u00f4n b\u01a1i l\u1ed9i v\u1edbi ki\u1ec3u b\u01a1i n\u00e0y.<\/p>\n\n\n\n<p>Tuy l\u00e0 ki\u1ec3u b\u01a1i t\u1ef1 do &#8211; freestyle stroke &#8211; nh\u01b0ng \u0111\u1ec3 bi\u1ebft b\u01a1i s\u1ea3i \u0111\u00fang c\u00e1ch, \u0111\u00f2i h\u1ecfi b\u1ea1n ph\u1ea3i c\u00f3 s\u1ef1 t\u1eadp luy\u1ec7n v\u00e0 h\u1ecdc b\u01a1i s\u1ea3i \u0111\u00fang k\u1ef9 thu\u1eadt.<\/p>\n\n\n\n<p>Sau \u0111\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn b\u01a1i s\u1ea3i c\u01a1 b\u1ea3n g\u1ed3m 4 b\u01b0\u1edbc ch\u00ednh:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. T\u1eadp ch\u00e2n s\u1ea3i<\/h3>\n\n\n\n<p>Trong b\u01a1i s\u1ea3i, ta s\u1eed d\u1ee5ng k\u1ef9 thu\u1eadt b\u01a1i s\u1ea3i theo l\u1ed1i &#8220;flutter kick&#8221;. Ngh\u0129a l\u00e0 \u0111\u00e1nh b\u00e0n ch\u00e2n l\u00ean v\u00e0 xu\u1ed1ng li\u00ean t\u1ee5c m\u1ed9t c\u00e1ch nhanh ch\u00f3ng v\u00e0 nh\u1ecbp nh\u00e0ng. K\u1ef9 thu\u1eadt ch\u00e2n khi b\u01a1i s\u1ea3i \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u1ea1o l\u1ef1c \u0111\u1ea9y v\u00e0 duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng trong n\u01b0\u1edbc. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 h\u01b0\u1edbng d\u1eabn v\u1ec1 k\u1ef9 thu\u1eadt ch\u00e2n khi b\u01a1i s\u1ea3i:<\/p>\n\n\n\n<p><strong>1.1. T\u1eadp ch\u00e2n s\u1ea3i tr\u00ean c\u1ea1n<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> T\u00ecm m\u1ed9t m\u1eb7t ph\u1eb3ng \u0111\u1ee7 r\u1ed9ng \u0111\u1ec3 luy\u1ec7n t\u1eadp<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Ng\u1ed3i xu\u1ed1ng tr\u00ean m\u1eb7t ph\u1eb3ng, 2 tay ch\u1ed1ng v\u1ec1 ph\u00eda sau, ng\u01b0\u1eddi ng\u1ea3 v\u1ec1 ph\u00eda sau<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>N\u00e2ng 2 ch\u00e2n l\u00ean \u0111\u1ec3 \u0111\u00e1nh<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4:<\/strong> Chuy\u1ec3n qua t\u1eadp \u0111\u00e1nh ch\u00e2n v\u1edbi t\u01b0 th\u1ebf n\u1eb1m s\u1ea5p, th\u1eb3ng ng\u01b0\u1eddi<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 5:<\/strong> T\u1eadp \u0111\u00e1 ch\u00e2n, d\u00f9ng l\u1ef1c t\u1eeb h\u00f4ng v\u00e0 \u0111\u00f9i, kh\u00f4ng \u0111\u1ec3 \u0111\u1ea7u g\u1ed1i ch\u1ea1m \u0111\u1ea5t<\/li>\n<\/ul>\n\n\n\n<p>Xem ngay video c\u00e1ch t\u1eadp ch\u00e2n s\u1ea3i tr\u00ean c\u1ea1n <a href=\"https:\/\/drive.google.com\/file\/d\/176dYKYjtlq2OySUbNMMUR1QnT0vH5k5H\/view?usp=sharing\" target=\"_blank\" rel=\"noreferrer noopener\">t\u1ea1i \u0111\u00e2y<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1.2. T\u1eadp ch\u00e2n s\u1ea3i d\u01b0\u1edbi n\u01b0\u1edbc<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>T\u00ecm n\u01a1i c\u00f3 th\u00e0nh h\u1ed3 b\u01a1i \u0111\u1ec3 t\u1eadp \u0111\u00e1 ch\u00e2n<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2:<\/strong> Ng\u1ed3i d\u1ef1a t\u01b0\u01a1ng t\u1ef1 tr\u00ean c\u1ea1n, nh\u1edb th\u1eb3ng g\u1ed1i v\u00e0 du\u1ed7i th\u1eb3ng m\u0169i ch\u00e2n, luy\u1ec7n t\u1eadp \u0111\u1ec3 ch\u00e2n quen d\u1ea7n<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Chuy\u1ec3n qua n\u1eb1m s\u1ea5p v\u00e0 t\u1eadp \u0111\u00e1 ch\u00e2n<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Chuy\u1ec3n qua d\u00f9ng phao \u0111\u1ec3 t\u1eadp s\u1ea3i ch\u00e2n v\u00e0 di chuy\u1ec3n<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 5: <\/strong>T\u1eadp \u0111\u00e1 ch\u00e2n t\u1ef1 do tr\u00ean m\u1eb7t n\u01b0\u1edbc, tay c\u1ea7m phao ph\u1ea3i th\u1eb3ng, \u0111\u1ea7u g\u1ed1i v\u00e0 c\u1ed5 ch\u00e2n du\u1ed7i th\u1eb3ng<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8650180\/aquafitness-va-bong-nuoc\/phao-van-tap-boi-100-xanh-navy?utm_source=blog&amp;utm_campaign=how_to_swim_freestyle_for_beginners\" target=\"_blank\" rel=\"noopener\"><strong>Xem th\u00eam phao v\u00e1n t\u1eadp b\u01a1i<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/Rty3Sdg7mum7_rrs467cXtpmPgm-euf_MMqqhaSRA6OieI_KmlXSWo4dtvt3_l9GfgV-AqNP6LAKFMGBypSRBHUMYJWtKhXoqACHypsDt0ygDQxmyh_pMvJNQgpSV-ZmiPpo6cv3zahIV7rji7mP_aE\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. T\u1eadp tay s\u1ea3i<\/h3>\n\n\n\n<p>K\u1ef9 thu\u1eadt tay khi b\u01a1i s\u1ea3i l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t v\u00e0 gi\u1ea3m thi\u1ec3u m\u1ec7t m\u1ecfi trong qu\u00e1 tr\u00ecnh b\u01a1i s\u1ea3i. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 chu tr\u00ecnh c\u1ee7a k\u1ef9 thu\u1eadt tay khi b\u01a1i s\u1ea3i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u00ec n\u01b0\u1edbc: <\/strong>Ng\u00f3n tay kh\u00e9p s\u00e1t nhau, b\u00e0n tay ph\u1eb3ng v\u00e0 c\u1ed5 tay g\u1eadp nh\u1eb9.<\/li>\n\n\n\n<li><strong>K\u00e9o n\u01b0\u1edbc: <\/strong>L\u00f2ng b\u00e0n tay h\u01b0\u1edbng ra sau, ng\u00f3n tay s\u00e1t nhau chuy\u1ec3n \u0111\u1ed9ng trong ph\u1ea1m vi m\u1eb7t ph\u1eb3ng c\u01a1 th\u1ec3. B\u00e0n tay ph\u1eb3ng v\u00e0 c\u1ed5 tay h\u01a1i g\u1eadp. Khu\u1ef7u tay n\u00e2ng cao v\u00e0 g\u1eadp, ng\u00f3n c\u00e1i \u1edf v\u1ecb tr\u00ed cao nh\u1ea5t.<\/li>\n\n\n\n<li><strong>\u0110\u1ea9y n\u01b0\u1edbc<\/strong>: C\u00e1nh tay g\u1eadp \u1edf khu\u1ef7u tay, b\u00e0n tay h\u01b0\u1edbng v\u1ec1 sau. \u0110\u1ea9y c\u00e1nh tay ra ngo\u00e0i v\u00e0 l\u00ean tr\u00ean cho \u0111\u1ebfn khi g\u1ea7n ch\u1ea1m h\u00f4ng. Khi k\u1ebft th\u00fac pha n\u00e0y, c\u00e1nh tay s\u1ebd du\u1ed7i ho\u00e0n to\u00e0n.<\/li>\n\n\n\n<li><strong>Vung tay kh\u1ecfi n\u01b0\u1edbc:<\/strong> B\u00e0n tay s\u00e1t h\u00f4ng ho\u1eb7c m\u1eb7t tr\u00ean \u0111\u00f9i, th\u1ea3 l\u1ecfng. L\u00f2ng b\u00e0n tay xoay v\u00e0o trong v\u00e0 b\u00e0n tay h\u01a1i nghi\u00eang l\u00ean tr\u00ean. L\u1ea7n l\u01b0\u1ee3t nh\u1ea5c khu\u1ef7u tay sau \u0111\u00f3 \u0111\u1ebfn b\u00e0n tay ra kh\u1ecfi m\u1eb7t n\u01b0\u1edbc. Th\u00e2n ng\u01b0\u1eddi xoay nh\u1eb9 g\u00f3c 45 \u0111\u1ed9, nh\u1ea5c vai ho\u00e0n to\u00e0n ra kh\u1ecfi n\u01b0\u1edbc.<\/li>\n\n\n\n<li><strong>V\u00e0o n\u01b0\u1edbc: <\/strong>\u0110\u1ea7u ng\u00f3n tay ch\u1ea1m m\u1eb7t n\u01b0\u1edbc, c\u00e1nh tay du\u1ed7i th\u1eb3ng, khu\u1ef7u tay g\u1eadp v\u00e0o cao 1 ch\u00fat so v\u1edbi c\u1ed5 tay. B\u00e0n tay ph\u1eb3ng, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng xu\u1ed1ng d\u01b0\u1edbi.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2.1. T\u1eadp k\u1ef9 thu\u1eadt tay tr\u00ean c\u1ea1n<\/strong><\/h4>\n\n\n\n<p>T\u1eadp tr\u00ean c\u1ea1n s\u1ebd gi\u00fap b\u1ea1n quen v\u1edbi \u0111\u1ed9ng t\u00e1c m\u1edbi nhanh h\u01a1n, gi\u00fap vi\u1ec7c h\u1ecdc b\u01a1i s\u1ea3i nhanh ch\u00f3ng v\u00e0 d\u1ec5 d\u00e0ng h\u01a1n khi xu\u1ed1ng n\u01b0\u1edbc. \u0110\u1ed1i v\u1edbi k\u1ef9 thu\u1eadt tay th\u01b0\u1eddng ph\u1ee9c t\u1ea1p h\u01a1n, b\u1ea1n n\u00ean t\u1eadp t\u1eebng tay r\u1ed3i sau \u0111\u00f3 ph\u1ed1i h\u1ee3p l\u1ea1i:<\/p>\n\n\n\n<p><strong>Cho tay ph\u1ea3i:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng, b\u01b0\u1edbc ch\u00e2n tr\u00e1i v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/li>\n\n\n\n<li>\u0110\u1eb7t tay tr\u00e1i l\u00ean ch\u00e2n tr\u00e1i<\/li>\n\n\n\n<li>B\u1eaft \u0111\u1ea7u qu\u1ea1t tay b\u1eb1ng tay ph\u1ea3i<\/li>\n<\/ul>\n\n\n\n<p><strong>Cho tay tr\u00e1i:<\/strong> \u0111\u1ed5i ch\u00e2n v\u00e0 th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 tay ph\u1ea3i. Khi \u0111\u00e3 thu\u1ea7n th\u1ee5c, b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p hai tay c\u00f9ng l\u00fac.<\/p>\n\n\n\n<p>Xem ngay video h\u01b0\u1edbng d\u1eabn<strong> <a href=\"https:\/\/drive.google.com\/file\/d\/1YGAaTn9Y7KRKy1KS6mkQPTijXob2f0md\/view\" target=\"_blank\" rel=\"noreferrer noopener\">t\u1eadp tay s\u1ea3i tr\u00ean c\u1ea1n<\/a><\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2.2. T\u1eadp k\u1ef9 thu\u1eadt tay d\u01b0\u1edbi n\u01b0\u1edbc<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ecdn v\u00f9ng n\u01b0\u1edbc ngang ng\u1ef1c \u0111\u1ec3 d\u1ec5 d\u00e0ng t\u1eadp luy\u1ec7n<\/li>\n\n\n\n<li>Khom ng\u01b0\u1eddi v\u00e0 ti\u1ebfn h\u00e0nh qu\u1ea1t tay nh\u01b0 \u0111\u00e3 t\u1eadp tr\u00ean c\u1ea1n<\/li>\n<\/ul>\n\n\n\n<p><em><strong>L\u01b0u \u00fd:<\/strong> Khi \u0111\u01b0a c\u00e1nh tay v\u01b0\u01a1n ra kh\u1ecfi n\u01b0\u1edbc, h\u00e3y \u0111\u1ea3m b\u1ea3o tay c\u1ee7a b\u1ea1n n\u1eb1m trong m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, vu\u00f4ng g\u00f3c v\u1edbi m\u1eb7t n\u01b0\u1edbc. Tr\u00e1nh nh\u1ea5c qu\u00e1 cao tay \u0111\u1ec3 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u1ea3m l\u1ef1c c\u1ea3n.<\/em><\/p>\n\n\n\n<p>Xem th\u00eam video <strong><a href=\"https:\/\/drive.google.com\/file\/d\/1dOeDMp0wiS1argAehBQM8kmo37E4t_iR\/view\" target=\"_blank\" rel=\"noreferrer noopener\">h\u01b0\u1edbng d\u1eabn t\u1eadp tay s\u1ea3i d\u01b0\u1edbi n\u01b0\u1edbc<\/a><\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. C\u00e1ch th\u1edf khi b\u01a1i s\u1ea3i<\/h3>\n\n\n\n<p>C\u00e1ch th\u1edf khi b\u01a1i s\u1ea3i l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ef1 cung c\u1ea5p oxy cho c\u01a1 th\u1ec3 v\u00e0 gi\u1eef cho qu\u00e1 tr\u00ecnh b\u01a1i li\u00ean t\u1ee5c v\u00e0 hi\u1ec7u qu\u1ea3. Tr\u01b0\u1edbc khi t\u1eadp, b\u1ea1n s\u1ebd c\u1ea7n ph\u1ea3i x\u00e1c \u0111\u1ecbnh b\u00ean thu\u1eadn \u0111\u1ec3 th\u1edf ra khi quay \u0111\u1ea7u. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 h\u01b0\u1edbng d\u1eabn v\u1ec1 c\u00e1ch th\u1edf trong b\u01a1i s\u1ea3i:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3.1. K\u1ef9 thu\u1eadt th\u1edf b\u01a1i s\u1ea3i c\u01a1 b\u1ea3n<\/strong><\/h4>\n\n\n\n<p>B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i nh\u1ea5c to\u00e0n b\u1ed9 m\u1eb7t v\u00e0 \u0111\u1ea7u ra kh\u1ecfi n\u01b0\u1edbc, m\u00e0 ch\u1ec9 c\u1ea7n \u0111\u01b0a mi\u1ec7ng v\u00e0 m\u0169i nh\u00f4 l\u00ean kh\u1ecfi m\u1eb7t n\u01b0\u1edbc \u0111\u1ec3 l\u1ea5y h\u01a1i. N\u1ebfu b\u1ea1n nh\u1ea5c \u0111\u1ea7u qu\u00e1 cao s\u1ebd g\u00e2y m\u1ea5t th\u0103ng b\u1eb1ng c\u01a1 th\u1ec3, l\u00e0m gi\u00e1n \u0111o\u1ea1n c\u00e1c \u0111\u1ed9ng t\u00e1c.&nbsp;<\/p>\n\n\n\n<p>Khi nghi\u00eang \u0111\u1ea7u qua b\u00ean thu\u1eadn th\u00ec l\u1ea5y h\u01a1i b\u1eb1ng mi\u1ec7ng v\u00e0 m\u0169i, khi m\u1eb7t \u00fap xu\u1ed1ng n\u01b0\u1edbc th\u00ec th\u1edf ra bong b\u00f3ng kh\u00ed.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3.2. T\u1ea7n su\u1ea5t th\u1edf<\/strong><\/h4>\n\n\n\n<p>T\u00f9y thu\u1ed9c v\u00e0o s\u1ef1 tho\u1ea3i m\u00e1i c\u1ee7a b\u1ea1n v\u00e0 m\u1ee5c ti\u00eau b\u01a1i s\u1ea3i, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn gi\u1eefa 2 m\u00f4 h\u00ecnh th\u1edf ph\u1ed5 bi\u1ebfn nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi t\u1eadp l\u00e0 2-2 (h\u00edt th\u1edf qua mi\u1ec7ng sau m\u1ed7i 2 l\u1ea7n qu\u1ea1t tay) ho\u1eb7c m\u00f4 h\u00ecnh 3-3 (h\u00edt th\u1edf qua mi\u1ec7ng sau m\u1ed7i 3 l\u1ea7n qu\u1ea1t tay).&nbsp;<\/p>\n\n\n\n<p>Khi s\u1ed1 l\u1ea7n l\u1ea5y h\u01a1i \u00edt \u0111i, c\u0169ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n ph\u1ea3i l\u1ea5y h\u01a1i s\u00e2u h\u01a1n v\u00e0 c\u00f3 h\u01a1i th\u1edf \u1ed5n \u0111\u1ecbnh. Nh\u1edd \u0111\u00f3, b\u01a1i s\u1ea3i gi\u00fap c\u1ea3i thi\u1ec7n h\u1ec7 h\u00f4 h\u1ea5p r\u1ea5t t\u1ed1t.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3.3. H\u1ecdc c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh<\/strong><\/h4>\n\n\n\n<p>N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f3 kh\u0103n trong vi\u1ec7c th\u1edf khi b\u01a1i s\u1ea3i, \u0111\u1eebng lo l\u1eafng v\u00ec b\u01a1i s\u1ea3i y\u00eau c\u1ea7u s\u1ef1 luy\u1ec7n t\u1eadp v\u00e0 t\u00ednh ki\u00ean nh\u1eabn. Th\u1ef1c hi\u1ec7n nhi\u1ec1u bu\u1ed5i t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u00ecm hi\u1ec3u c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 quen d\u1ea7n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh h\u01a1i th\u1edf v\u00e0 t\u1ed1c \u0111\u1ed9 b\u01a1i theo kh\u1ea3 n\u0103ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p>Xem th\u00eam video d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How should you breathe on your side when swimming\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/XyAiThc6XjI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>C\u00e1ch th\u1edf v\u00e0 c\u00e1ch b\u01a1i s\u1ea3i cho ng\u01b0\u1eddi m\u1edbi t\u1eadp t\u1eeb chuy\u00ean gia<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. K\u1ebft h\u1ee3p h\u00edt th\u1edf v\u1edbi chuy\u1ec3n \u0111\u1ed9ng tay ch\u00e2n<\/h3>\n\n\n\n<p>K\u1ebft h\u1ee3p c\u00e1c k\u1ef9 thu\u1eadt ch\u00e2n, tay, th\u1edf \u0111\u00e3 t\u1eadp th\u00e0nh m\u1ed9t b\u00e0i ho\u00e0n ch\u1ec9nh. L\u01b0u \u00fd h\u00e3y c\u1ed1 g\u1eafng ph\u1ed1i h\u1ee3p h\u00edt th\u1edf v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. H\u00edt v\u00e0o khi tay \u0111\u01b0a l\u00ean tr\u00ean m\u1eb7t n\u01b0\u1edbc v\u00e0 th\u1edf ra khi tay \u0111\u01b0a xu\u1ed1ng d\u01b0\u1edbi n\u01b0\u1edbc. \u0110i\u1ec1u n\u00e0y gi\u00fap duy tr\u00ec s\u1ef1 li\u00ean t\u1ee5c trong qu\u00e1 tr\u00ecnh b\u01a1i s\u1ea3i v\u00e0 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n c\u00f3 \u0111\u1ee7 oxy c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec hi\u1ec7u su\u1ea5t.<\/p>\n\n\n\n<p>Tr\u01b0\u1edbc h\u1ebft h\u00e3y t\u1eadp v\u1edbi phao b\u01a1i. Sau khi \u0111\u00e3 quen, h\u00e3y b\u1ecf phao b\u01a1i v\u00e0 t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<p>*<strong><em>L\u01b0u \u00fd:<\/em><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Khi b\u1ecf phao b\u01a1i h\u00e3y nh\u1edb \u0111\u00e1nh ch\u00e2n m\u1ea1nh v\u00e0 gi\u1eef h\u01a1i \u0111\u1ec3 c\u01a1 th\u1ec3 n\u1ed5i tr\u00ean m\u1eb7t n\u01b0\u1edbc<\/em><\/li>\n\n\n\n<li><em>H\u00e3y luy\u1ec7n t\u1eadp \u1edf v\u00f9ng n\u01b0\u1edbc n\u00f4ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n.<\/em><\/li>\n\n\n\n<li><em>H\u00e3y t\u1eadp l\u1ea1i cho nhu\u1ea7n nhuy\u1ec5n v\u00ec m\u1ecdi s\u1ef1 luy\u1ec7n t\u1eadp n\u1ed7 l\u1ef1c nh\u1ea5t \u0111\u1ecbnh s\u1ebd mang l\u1ea1i k\u1ebft qu\u1ea3.<\/em><\/li>\n<\/ul>\n\n\n\n<p>Video <a href=\"https:\/\/drive.google.com\/file\/d\/1gRW5IT9iwN-gupsh9q2JUSRCGsLDhhkC\/view\" target=\"_blank\" rel=\"noreferrer noopener\">h\u01b0\u1edbng d\u1eabn c\u00e1ch k\u1ebft h\u1ee3p h\u00edt th\u1edf v\u1edbi chuy\u1ec3n \u0111\u1ed9ng tay ch\u00e2n<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch b\u01a1i s\u1ea3i kh\u00f4ng m\u1ec7t<\/h2>\n\n\n\n<p>B\u01a1i s\u1ea3i kh\u00f4ng m\u1ec7t \u0111\u00f2i h\u1ecfi s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh k\u1ef9 thu\u1eadt v\u00e0 qu\u1ea3n l\u00fd n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd \u0111\u1ec3 b\u1ea1n b\u01a1i s\u1ea3i m\u00e0 kh\u00f4ng m\u1ec7t:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110\u1ea3m b\u1ea3o k\u1ef9 thu\u1eadt b\u01a1i s\u1ea3i \u0111\u00fang: <\/strong>\u0110i\u1ec1u n\u00e0y bao g\u1ed3m k\u1ef9 n\u0103ng \u0111\u1ea9y n\u01b0\u1edbc, k\u1ef9 thu\u1eadt c\u00e1nh tay v\u00e0 ch\u00e2n, v\u00e0 c\u00e1ch th\u1edf ph\u00f9 h\u1ee3p. H\u00e3y t\u00ecm m\u1ed9t hu\u1ea5n luy\u1ec7n vi\u00ean b\u01a1i s\u1ea3i ho\u1eb7c nh\u1eadn h\u01b0\u1edbng d\u1eabn t\u1eeb ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m \u0111\u1ec3 c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n<li><strong>L\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n: <\/strong>\u0110\u1ea3m b\u1ea3o l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng v\u00e0 th\u1eddi gian c\u1ee7a b\u1ea1n, v\u00e0 \u0111\u1eb7t m\u1ee5c ti\u00eau nh\u1ecf \u0111\u1ec3 t\u1eeb t\u1eeb n\u00e2ng cao s\u1ef1 b\u1ec1n b\u1ec9 v\u00e0 hi\u1ec7u su\u1ea5t c\u1ee7a m\u00ecnh trong qu\u00e1 tr\u00ecnh b\u01a1i s\u1ea3i. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t, h\u00e3y chia nh\u1ecf kho\u1ea3ng c\u00e1ch th\u00e0nh c\u00e1c ph\u1ea7n nh\u1ecf h\u01a1n v\u00e0 ngh\u1ec9 ng\u01a1i ng\u1eafn gi\u1eefa c\u00e1c ph\u1ea7n \u0111\u00f3. Sau \u0111\u00f3, t\u0103ng d\u1ea7n s\u1ed1 l\u01b0\u1ee3ng v\u00e0 th\u1eddi gian c\u1ee7a c\u00e1c ph\u1ea7n \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ef1 b\u1ec1n b\u1ec9 c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n<li><strong>C\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c to\u00e0n di\u1ec7n: <\/strong>M\u1ed9t trong nh\u1eefng c\u00e1ch gi\u00fap b\u01a1i s\u1ea3i nhanh kh\u00f4ng m\u1ec7t, dai s\u1ee9c h\u01a1n l\u00e0 t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c. B\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c nh\u01b0 ch\u1ea1y b\u1ed9, t\u1eadp th\u1ec3 d\u1ee5c cardio v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 th\u1ec3 \u0111\u1ec3 n\u00e2ng cao s\u1ee9c b\u1ec1n v\u00e0 s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<p>B\u01a1i s\u1ea3i y\u00eau c\u1ea7u s\u1ef1 ki\u00ean nh\u1eabn v\u00e0 th\u1ef1c h\u00e0nh \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 c\u1ea3i thi\u1ec7n.V\u00ec v\u1eady, n\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n, \u0111\u1eebng ng\u1ea7n ng\u1ea1i nh\u1edd s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb hu\u1ea5n luy\u1ec7n vi\u00ean ho\u1eb7c m\u1ed9t ng\u01b0\u1eddi b\u1ea1n b\u01a1i t\u1ed1t \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh v\u00e0 ho\u00e0n thi\u1ec7n k\u1ef9 thu\u1eadt c\u1ee7a b\u1ea1n. Hy v\u1ecdng v\u1edbi h\u01b0\u1edbng d\u1eabn c\u00e1ch b\u01a1i s\u1ea3i nhanh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u chi ti\u1ebft tr\u00ean \u0111\u00e2y s\u1ebd h\u1eefu \u00edch v\u1edbi b\u1ea1n!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.decathlon.vn\/vi\/cms\/blog-ky-thuat-boi-ech-co-ban?utm_source=blog&amp;utm_campaign=how_to_swim_freestyle_for_beginners\" target=\"_blank\" rel=\"noreferrer noopener\">K\u1ef9 thu\u1eadt b\u01a1i \u1ebfch c\u01a1 b\u1ea3n<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.decathlon.vn\/blog\/dung-cu-boi-loi-giup-tang-co-toan-than?utm_source=blog&amp;utm_campaign=how_to_swim_freestyle_for_beginners\" target=\"_blank\" rel=\"noreferrer noopener\">D\u1ee5ng c\u1ee5 b\u01a1i l\u1ed9i t\u0103ng c\u01a1<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.decathlon.vn\/blog\/cach-chon-kinh-boi-phu-hop?utm_source=blog&amp;utm_campaign=how_to_swim_freestyle_for_beginners\" target=\"_blank\" rel=\"noreferrer noopener\">C\u00e1ch ch\u1ecdn k\u00ednh b\u01a1i \u0111\u00fang nh\u1ea5t<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u01a1i s\u1ea3i hay b\u01a1i tr\u01b0\u1eddn s\u1ea5p l\u00e0 m\u1ed9t phong c\u00e1ch b\u01a1i mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 th\u1ec3 l\u1ef1c. Tuy nhi\u00ean, h\u1ecdc&hellip;<\/p>\n","protected":false},"author":5,"featured_media":753,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[11],"tags":[],"class_list":["post-750","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\/07\/cach-boi-sai.jpg",800,450,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/07\/cach-boi-sai-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/07\/cach-boi-sai-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/07\/cach-boi-sai-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/07\/cach-boi-sai.jpg",800,450,false],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/07\/cach-boi-sai.jpg",800,450,false],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/07\/cach-boi-sai.jpg",800,450,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/07\/cach-boi-sai.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":"B\u01a1i s\u1ea3i hay b\u01a1i tr\u01b0\u1eddn s\u1ea5p l\u00e0 m\u1ed9t phong c\u00e1ch b\u01a1i mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 th\u1ec3 l\u1ef1c. Tuy nhi\u00ean, h\u1ecdc&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/750","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=750"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/750\/revisions"}],"predecessor-version":[{"id":28333,"href":"\/blog\/wp-json\/wp\/v2\/posts\/750\/revisions\/28333"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/753"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=750"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=750"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=750"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}