{"id":26275,"date":"2020-01-17T17:12:35","date_gmt":"2020-01-17T10:12:35","guid":{"rendered":"https:\/\/\/?p=26275"},"modified":"2020-08-01T01:46:59","modified_gmt":"2020-07-31T18:46:59","slug":"huong-dan-cac-bai-tap-the-luc-trong-bong-da-don-gian-hieu-qua-nhat","status":"publish","type":"post","link":"https:\/\/\/huong-dan-cac-bai-tap-the-luc-trong-bong-da-don-gian-hieu-qua-nhat","title":{"rendered":"H\u01b0\u1edbng d\u1eabn c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1 \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3 nh\u1ea5t"},"content":{"rendered":"

Thi \u0111\u1ea5u tr\u1ecdn v\u1eb9n 90 ph\u00fat tr\u00ean s\u00e2n b\u00f3ng kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u \u0111\u01a1n gi\u1ea3n. Th\u1eadm ch\u00ed, trong m\u1ed9t s\u1ed1 tr\u1eadn b\u00f3ng, th\u1eddi gian thi \u0111\u1ea5u c\u00f2n l\u00ean \u0111\u1ebfn 120 ph\u00fat. Tr\u00ean th\u1ef1c t\u1ebf, \u0111\u1ed9i b\u00f3ng n\u00e0o c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t h\u01a1n, c\u0169ng c\u00f3 c\u01a1 h\u1ed9i d\u00e0nh chi\u1ebfn th\u1eafng nhi\u1ec1u h\u01a1n. Do \u0111\u00f3, c\u00e1c c\u1ea7u th\u1ee7 lu\u00f4n ph\u1ea3i tu\u00e2n theo m\u1ed9t ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n th\u1ec3 l\u1ef1c nghi\u00eam ng\u1eb7t. V\u1eady c\u00e1c c\u1ea7u th\u1ee7 chuy\u00ean nghi\u1ec7p \u0111\u00e3 r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c nh\u01b0 th\u1ebf n\u00e0o? D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c <\/span>b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/b> t\u1eeb nh\u1eefng c\u1ea7u th\u1ee7 chuy\u00ean nghi\u1ec7p n\u1ed5i ti\u1ebfng nh\u1ea5t. N\u1ebfu b\u1ea1n c\u0169ng mu\u1ed1n s\u1edf h\u1eefu m\u1ed9t n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t, \u0111\u1eebng b\u1ecf qua b\u00e0i vi\u1ebft n\u00e0y nh\u00e9!<\/span><\/p>\n

T\u1ea7m quan tr\u1ecdng c\u1ee7a c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/b><\/h2>\n

Trong c\u00e1c bu\u1ed5i luy\u1ec7n t\u1eadp k\u0129 thu\u1eadt lu\u00f4n \u0111\u01b0\u1ee3c xen k\u1ebd th\u1eddi gian t\u1eadp luy\u1ec7n th\u1ec3 l\u1ef1c. Th\u1eadm ch\u00ed, vi\u1ec7c r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c c\u00f2n chi\u1ebfm \u0111a ph\u1ea7n th\u1eddi gian luy\u1ec7n t\u1eadp. S\u1ef1 \u01b0u ti\u00ean c\u1ee7a c\u00e1c <\/span>b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1 <\/b>kh\u00f4ng ph\u1ea3i kh\u00f4ng c\u00f3 l\u00ed do:<\/span><\/p>\n

T\u0103ng c\u01b0\u1eddng th\u1ec3 l\u1ef1c \u0111\u1ec3 d\u00e0nh chi\u1ebfn th\u1eafng trong c\u00e1c pha giao tranh b\u00f3ng. Kh\u00f4ng th\u1ec3 ph\u1ee7 nh\u1eadn \u0111\u01b0\u1ee3c t\u1ea7m quan tr\u1ecdng c\u1ee7a s\u1ee9c m\u1ea1nh th\u1ec3 l\u1ef1c trong tranh ch\u1ea5p b\u00f3ng. B\u00f3ng th\u01b0\u1eddng s\u1ebd d\u00e0nh v\u1ec1 ch\u00e2n c\u1ea7u th\u1ee7 c\u00f3 th\u1ec3 l\u1ef1c tr\u1ed9i h\u01a1n.<\/span><\/p>\n

\"b\u00e0i
B\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/figcaption><\/figure>\n

T\u0103ng s\u1ee9c b\u1ec1n cho c\u00e1c c\u1ea7u th\u1ee7. Th\u1eddi gian thi \u0111\u1ea5u d\u00e0i y\u00eau c\u1ea7u c\u00e1c c\u1ea7u th\u1ee7 ph\u1ea3i c\u00f3 s\u1ee9c b\u1ec1n r\u1ea5t l\u1edbn. Th\u00f4ng th\u01b0\u1eddng, c\u00e0ng v\u1ec1 cu\u1ed1i tr\u1eadn b\u00f3ng th\u00ec th\u1ec3 l\u1ef1c c\u1ee7a c\u1ea7u th\u1ee7 c\u00e0ng gi\u1ea3m s\u00fat. Nh\u1edd t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean, c\u00e1c c\u1ea7u th\u1ee7 lu\u00f4n \u0111\u1ea3m b\u1ea3o duy tr\u00ec s\u1ee9c l\u1ef1c t\u1ed1t nh\u1ea5t khi tr\u00ean s\u00e2n.<\/span><\/p>\n

T\u0103ng kh\u1ea3 n\u0103ng ph\u1ea3n \u1ee9ng nhanh nh\u1ea1y cho c\u00e1c c\u1ea7u th\u1ee7. M\u1ed9t n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t c\u0169ng gi\u00fap cho c\u00e1c c\u1ea7u th\u1ee7 di chuy\u1ec3n v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng th\u1eafng cu\u1ed9c trong c\u00e1c cu\u1ed9c \u0111ua t\u1ed1c \u0111\u1ed9, c\u01a1 h\u1ed9i ghi b\u00e0n c\u0169ng t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3.<\/span><\/p>\n

Gi\u1ea3m nguy c\u01a1\/r\u1ee7i ro g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng trong thi \u0111\u1ea5u. Luy\u1ec7n t\u1eadp n\u00e2ng cao th\u1ec3 l\u1ef1c th\u01b0\u1eddng xuy\u00ean gi\u00fap h\u1ec7 c\u01a1, x\u01b0\u01a1ng v\u00e0 g\u00e2n c\u1ed1t ch\u1eafc kh\u1ecfe h\u01a1n. Do \u0111\u00f3, h\u1ea1n ch\u1ebf t\u1ed1i \u0111a nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng khi v\u1eadn \u0111\u1ed9ng. Ho\u1eb7c d\u00f9 c\u00f3 g\u1eb7p ph\u1ea3i ch\u1ea5n th\u01b0\u01a1ng th\u00ec kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c c\u0169ng cao v\u00e0 nhanh h\u01a1n nhi\u1ec1u.<\/span><\/p>\n

C\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/b><\/h2>\n

Nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c t\u1ea7m quan tr\u1ecdng c\u1ee7a c\u00e1c <\/span>b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/b>. M\u1ed7i c\u1ea7u th\u1ee7 c\u1ea7n ph\u1ea3i c\u00f3 ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp chuy\u00ean c\u1ea7n. N\u1ebfu b\u1ea1n v\u1eabn ch\u01b0a c\u00f3 h\u1ec7 th\u1ed1ng b\u00e0i t\u1eadp b\u00e0i b\u1ea3n, h\u00e3y tham kh\u1ea3o m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y:<\/span><\/p>\n

B\u00e0i t\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh\u00a0<\/i><\/b><\/h3>\n

C\u00e1c b\u00e0i t\u1eadp n\u00e0y h\u01b0\u1edbng \u0111\u1ebfn vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i c\u00e1c ph\u00f2ng t\u1eadp gym.<\/span><\/p>\n

\"b\u00e0i
b\u00e0i t\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh<\/figcaption><\/figure>\n

N\u00e2ng t\u1ea1 \u0111\u00f2n. \u0110\u1ed9ng t\u00e1c n\u00e0y kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n c\u01a1 \u0111\u00f9i, c\u01a1 ch\u00e2n m\u00e0 c\u1ea3 c\u01a1 b\u1eafp tay. C\u01a1 \u0111\u00f9i t\u1ed1t s\u1ebd gi\u00fap b\u1ea1n ch\u1ea1y trong th\u1eddi gian d\u00e0i m\u00e0 kh\u00f4ng th\u1ea5y m\u1ec7t m\u1ecfi.<\/span><\/p>\n

\u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y, b\u1ea1n h\u00e3y chuy\u1ec3n sang t\u01b0 th\u1ebf 2 ch\u00e2n r\u1ed9ng b\u1eb1ng vai. Thanh t\u1ea1 \u0111\u01b0\u1ee3c \u0111\u1eb7t tr\u00ean vai. T\u1eeb t\u1eeb h\u1ea1 h\u00f4ng xu\u1ed1ng \u0111\u1ebfn khi h\u00f4ng th\u1ea5p h\u01a1n \u0111\u1ea7u g\u1ed1i, gi\u1eef kho\u1ea3ng 1-3 gi\u00e2y v\u00e0 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y 8-10 l\u1ea7n.<\/span><\/p>\n

\u0110\u1ea9y t\u1ea1 tr\u00ean gh\u1ebf b\u0103ng. B\u1ea1n c\u1ea7n n\u1eb1m tr\u00ean gh\u1ebf b\u0103ng, 2 tay c\u1ea7m t\u1ea1 \u0111\u00f2n. K\u00e9o t\u1ea1 \u0111\u00f2n v\u1ec1 d\u1ea7n s\u00e1t ng\u1ef1c, sau \u0111\u00f3 \u0111\u1ea9y t\u1ea1 l\u00ean v\u1ecb tr\u00ed ban \u0111\u1ea7u. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y 8-10 l\u1ea7n \u0111\u1ec3 c\u1ea3i thi\u1ec7n c\u01a1 ng\u1ef1c v\u00e0 c\u01a1 tay.<\/span><\/p>\n

B\u00e0i t\u1eadp t\u0103ng s\u1ee9c b\u1ec1n<\/i><\/b><\/h3>\n

\u0110\u1ec3 t\u0103ng s\u1ee9c b\u1ec1n, c\u00e1c c\u1ea7u th\u1ee7 t\u1eadp trung v\u00e0o c\u00e1c b\u00e0i t\u1eadp v\u1ec1 ch\u1ea1y. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ch\u1ea1y m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o nh\u01b0:<\/span><\/p>\n

Ch\u1ea1y b\u1ec1n: b\u00e0i t\u1eadp n\u00e0y b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n tr\u00ean m\u00e1y ch\u1ea1y ho\u1eb7c ch\u1ea1y ngo\u00e0i s\u00e2n. B\u1ea1n ch\u1ec9 c\u1ea7n ch\u1ea1y ch\u1eadm r\u00e3i \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch \u1ee9ng d\u1ea7n v\u1edbi ho\u1ea1t \u0111\u1ed9ng. Th\u1eddi gian ch\u1ea1y n\u00ean k\u00e9o d\u00e0i t\u1eeb 30 \u0111\u1ebfn 45 ph\u00fat.<\/span><\/p>\n

Ch\u1ea1y n\u01b0\u1edbc r\u00fat: B\u00e0i t\u1eadp n\u00e0y \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u1eadn t\u1ed1c c\u1ee7a b\u1ea1n trong c\u00e1c cu\u1ed9c \u0111ua v\u1eadn t\u1ed1c. H\u00e3y ch\u1ea1y th\u1eadt nhanh v\u1ec1 \u0111\u00edch tr\u00ean \u0111\u01b0\u1eddng \u0111ua kho\u1ea3ng 60m \u0111\u1ebfn 100m nh\u00e9. L\u1eb7p l\u1ea1i t\u1eeb 4 \u0111\u1ebfn 6 l\u1ea7n.<\/span><\/p>\n

B\u00e0i t\u1eadp c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng di chuy\u1ec3n<\/i><\/b><\/h3>\n
\"b\u00e0i
b\u00e0i t\u1eadp di chuy\u1ec3n<\/figcaption><\/figure>\n

B\u00e0i t\u1eadp n\u00e0y nh\u1eafm \u0111\u1ebfn t\u0103ng kh\u1ea3 n\u0103ng kh\u00e9o l\u00e9o, linh ho\u1ea1t trong di chuy\u1ec3n c\u1ee7a c\u00e1c c\u1ea7u th\u1ee7. C\u00e1c b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec1u c\u1ea7n \u0111\u1ebfn s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a thang d\u00e2y.<\/span><\/p>\n

Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf d\u1ecdc thang d\u00e2y: Khi thang d\u00e2y \u0111\u01b0\u1ee3c tr\u1ea3i ra, b\u1ea1n h\u00e3y ch\u1ea1y b\u01b0\u1edbc nh\u1ecf v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i theo chi\u1ec1u d\u00e0i thang d\u00e2y. \u0110\u1eebng ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9c qu\u00e1 nhanh nh\u00e9. N\u00ean nh\u1edb \u0111\u00e2y l\u00e0 b\u00e0i t\u1eadp v\u1ec1 s\u1ef1 kh\u00e9o l\u00e9o, ch\u1ee9 kh\u00f4ng ph\u1ea3i t\u1ed1c \u0111\u1ed9. H\u00e3y l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y t\u1eeb 8 – 10 l\u1ea7n.<\/span><\/p>\n

Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf ngang thang d\u00e2y: Kh\u00e1c v\u1edbi b\u00e0i t\u1eadp tr\u00ean, b\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap b\u1ea1n di chuy\u1ec3n theo chi\u1ec1u ngang hi\u1ec7u qu\u1ea3 h\u01a1n. H\u00e3y tr\u1ea3i ngang thang, sau \u0111\u00f3, ch\u1ea1y ch\u1eadm \u0111\u1ec1u sang ngang theo chi\u1ec1u d\u00e2y \u0111\u00e3 tr\u1ea3i nh\u00e9. \u0110\u1ed9ng t\u00e1c n\u00e0y c\u0169ng n\u00ean \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n 8-10 l\u1ea7n m\u1ed7i l\u1ea7n t\u1eadp.<\/span><\/p>\n

Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp luy\u1ec7n n\u00e2ng cao th\u1ec3 l\u1ef1c<\/b><\/h2>\n

Khi luy\u1ec7n t\u1eadp <\/span>b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/b>, b\u1ea1n c\u1ea7n l\u01b0u \u00fd c\u00e1c \u0111i\u1ec3m sau:<\/span><\/p>\n

Kh\u00f4ng luy\u1ec7n t\u1eadp qu\u00e1 s\u1ee9c. D\u00f9 luy\u1ec7n th\u1ec3 l\u1ef1c l\u00e0 r\u1ea5t t\u1ed1t, nh\u01b0ng b\u1ea1n kh\u00f4ng n\u00ean th\u00fac \u00e9p c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng qu\u00e1 s\u1ee9c m\u00ecnh. \u0110i\u1ec1u n\u00e0y s\u1ebd kh\u00f4ng \u0111em \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cao nh\u1ea5t.<\/span><\/p>\n

Luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n v\u00e0 nghi\u00eam ng\u1eb7t. S\u1ef1 chuy\u00ean c\u1ea7n ch\u00ednh l\u00e0 y\u1ebfu t\u1ed1 c\u1ef1c k\u00ec quan tr\u1ecdng \u1edf \u0111\u00e2y. C\u00e1c b\u00e0i t\u1eadp tr\u00ean \u0111\u00e2y ch\u1ec9 c\u00f3 hi\u1ec7u qu\u1ea3 cao khi b\u1ea1n th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean.<\/span><\/p>\n

N\u00ean c\u00f3 h\u1ec7 th\u1ed1ng b\u00e0i t\u1eadp h\u1ee3p l\u00ed. M\u1ed7i c\u1ea7u th\u1ee7 l\u1ea1i c\u00f3 \u0111i\u1ec3m m\u1ea1nh, \u0111i\u1ec3m y\u1ebfu ri\u00eang. H\u00e3y xin \u00fd ki\u1ebfn chuy\u00ean m\u00f4n \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c c\u00e1c b\u00e0i t\u1eadp h\u1ee3p l\u00ed nh\u1ea5t cho m\u00ecnh nh\u00e9!<\/span><\/p>\n

Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng <\/span>b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1 <\/b>hi\u1ec7u qu\u1ea3 nh\u1ea5t m\u00e0 b\u1ea1n n\u00ean tham kh\u1ea3o. Hi v\u1ecdng v\u1edbi nh\u1eefng b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t nh\u1ea5t! Ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Thi \u0111\u1ea5u tr\u1ecdn v\u1eb9n 90 ph\u00fat tr\u00ean s\u00e2n b\u00f3ng kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u \u0111\u01a1n gi\u1ea3n. Th\u1eadm ch\u00ed, trong m\u1ed9t s\u1ed1 tr\u1eadn b\u00f3ng, th\u1eddi gian thi \u0111\u1ea5u c\u00f2n l\u00ean \u0111\u1ebfn 120 ph\u00fat. Tr\u00ean th\u1ef1c t\u1ebf, \u0111\u1ed9i b\u00f3ng n\u00e0o c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t h\u01a1n, c\u0169ng c\u00f3 c\u01a1 h\u1ed9i d\u00e0nh chi\u1ebfn th\u1eafng nhi\u1ec1u h\u01a1n. Do \u0111\u00f3, […]\n","protected":false},"author":1,"featured_media":30146,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[468],"tags":[],"yst_prominent_words":[],"yoast_head":"\nH\u01b0\u1edbng d\u1eabn c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1 \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/title>\n<meta name=\"description\" content=\"Trong b\u00f3ng \u0111\u00e1, r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c l\u00e0 \u0111i\u1ec1u v\u00f4 c\u00f9ng quan tr\u1ecdng. 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