{"id":4138,"date":"2020-04-12T21:45:03","date_gmt":"2020-04-12T14:45:03","guid":{"rendered":"https:\/\/ku11.vn\/?p=4138"},"modified":"2024-02-04T21:49:47","modified_gmt":"2024-02-04T14:49:47","slug":"tap-the-luc-trong-bong-da","status":"publish","type":"post","link":"https:\/\/152.42.223.240\/tap-the-luc-trong-bong-da\/","title":{"rendered":"Nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1 c\u1ee7a c\u00e1c c\u1ea7u th\u1ee7 chuy\u00ean nghi\u1ec7p"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0110\u1ed1i v\u1edbi c\u00e1c c\u1ea7u th\u1ee7 b\u00f3ng \u0111\u00e1. N\u1ebfu theo d\u00f5i qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp th\u00ec cho d\u00f9 l\u00e0 si\u00eau sao nh\u01b0 Ronaldo hay Messi \u0111\u1ec1u ph\u00e2n chia th\u1eddi gian r\u1ea5t c\u1ee5 th\u1ec3. H\u1ecd kh\u00f4ng ch\u1ec9 luy\u1ec7n t\u1eadp c\u00e1c k\u1ef9 n\u0103ng m\u00e0 c\u00f2n d\u00e0nh r\u1ea5t nhi\u1ec1u th\u1eddi gian cho th\u1ec3 l\u1ef1c. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u00f3 th\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c r\u1eb1ng th\u1ec3 l\u1ef1c kh\u00f4ng ch\u1ec9 quan tr\u1ecdng trong b\u00f3ng \u0111\u00e1 m\u00e0 t\u1ea5t c\u1ea3 c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c \u0111\u1ec1u \u0111\u00f2i y\u1ebfu t\u1ed1 th\u1ec3 l\u1ef1c. V\u1eady \u0111\u00e2u l\u00e0 nh\u1eefng b\u00e0i <\/span><a href=\"https:\/\/152.42.223.240\/?p=4138\" rel=\"nofollow\" target=\"_blank\"><b>t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1 <\/b><\/a><span style=\"font-weight: 400;\">\u0111\u01b0\u1ee3c c\u00e1c c\u1ea7u th\u1ee7 chuy\u00ean nghi\u1ec7p \u00e1p d\u1ee5ng?\u00a0<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_71 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee5c l\u1ee5c<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/152.42.223.240\/tap-the-luc-trong-bong-da\/#Vai_tro_cua_cac_bai_tap_the_luc_trong_bong_da\" title=\"Vai tr\u00f2 c\u1ee7a c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1\">Vai tr\u00f2 c\u1ee7a c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/152.42.223.240\/tap-the-luc-trong-bong-da\/#Cac_bai_tap_the_luc_hieu_qua\" title=\"C\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c hi\u1ec7u qu\u1ea3\">C\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c hi\u1ec7u qu\u1ea3<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/152.42.223.240\/tap-the-luc-trong-bong-da\/#Bai_tap_ganh_ta\" title=\"B\u00e0i t\u1eadp g\u00e1nh t\u1ea1\u00a0\">B\u00e0i t\u1eadp g\u00e1nh t\u1ea1\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/152.42.223.240\/tap-the-luc-trong-bong-da\/#Ngoi_xom_bang_mot_chan\" title=\"Ng\u1ed3i x\u1ed5m b\u1eb1ng m\u1ed9t ch\u00e2n\">Ng\u1ed3i x\u1ed5m b\u1eb1ng m\u1ed9t ch\u00e2n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/152.42.223.240\/tap-the-luc-trong-bong-da\/#HIIT_tren_may_chay_bo\" title=\"HIIT tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9\">HIIT tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/152.42.223.240\/tap-the-luc-trong-bong-da\/#Ban_chi_can_thuc_hien\" title=\"B\u1ea1n ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n:\">B\u1ea1n ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Vai_tro_cua_cac_bai_tap_the_luc_trong_bong_da\"><\/span><strong>Vai tr\u00f2 c\u1ee7a c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nh\u01b0 b\u1ea1n \u0111\u00e3 bi\u1ebft, di\u1ec7n t\u00edch c\u1ee7a m\u1ed9t s\u00e2n b\u00f3ng \u0111\u00e1 ti\u00eau chu\u1ea9n l\u00e0 t\u01b0\u01a1ng \u0111\u1ed1i r\u1ed9ng. Trong su\u1ed1t kho\u1ea3ng 90 ph\u00fat thi \u0111\u1ea5u. C\u00e1c c\u1ea7u th\u1ee7 s\u1ebd ph\u1ea3i v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u00f3 khi ph\u1ea3i ch\u1ea1y g\u1ea7n nh\u01b0 h\u1ebft qu\u00e3ng th\u1eddi gian \u0111\u00f3. Ch\u00ednh v\u00ec v\u1eady n\u1ebfu kh\u00f4ng c\u00f3 s\u1ee9c kh\u1ecfe li\u1ec7u c\u00f3 l\u00e0m \u0111\u01b0\u1ee3c vi\u1ec7c n\u00e0y.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Th\u00f4ng th\u01b0\u1eddng trung b\u00ecnh m\u1ed9t c\u1ea7u th\u1ee7 s\u1ebd ch\u1ea1y li\u00ean t\u1ee5c t\u1eeb 8- 9 km trong m\u1ed9t tr\u1eadn \u0111\u1ea5u. V\u1eeba ph\u1ea3i ch\u1ea1y v\u1eeba ph\u1ea3i tranh c\u01b0\u1edbp b\u00f3ng v\u1eeba ph\u1ea3i t\u1ea5n c\u00f4ng. \u0110\u00e2y l\u00e0 \u0111i\u1ec1u kh\u00f4ng d\u1ec5 d\u00e0ng ch\u00fat n\u00e0o. Nh\u1ea5t l\u00e0 v\u1edbi nh\u1eefng c\u1ea7u th\u1ee7 c\u00f3 n\u1ec1n t\u1ea3ng s\u1ee9c kh\u1ecfe, th\u1ec3 l\u1ef1c k\u00e9m.<\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"alignnone wp-image-4140 size-full\" src=\"https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/tap-the-luc.jpg\" alt=\"Nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1\" width=\"600\" height=\"386\" title=\"\" srcset=\"https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/tap-the-luc.jpg 600w, https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/tap-the-luc-300x193.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng thi \u0111\u1ea5u c\u0169ng ph\u1ee5 thu\u1ed9c nhi\u1ec1u v\u00e0o th\u1ec3 l\u1ef1c. N\u1ebfu nh\u01b0 trong qu\u00e3ng th\u1eddi gian \u0111\u1ea7u, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u00e1 v\u1edbi 100% s\u1ee9c l\u1ef1c. \u0110i\u1ec1u n\u00e0y khi\u1ebfn cho b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng \u0111\u01b0\u1eddng chuy\u1ec1n ch\u00ednh x\u00e1c. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nh\u1eefng c\u00fa s\u00fat \u0111\u1eb9p m\u1eaft nh\u01b0ng l\u1ea1i kh\u00f4ng gi\u1eef \u0111\u01b0\u1ee3c l\u1ee3i th\u1ebf \u0111\u00f3. Th\u00ec ch\u1ec9 c\u1ea7n khi b\u1ea1n \u0111u\u1ed1i s\u1ee9c \u0111\u1ed1i th\u1ee7 s\u1ebd v\u01b0\u01a1n l\u00ean ph\u1ea3n c\u00f4ng. L\u00fac n\u00e0y ch\u1ec9 c\u00f2n c\u00e1ch b\u1ea5t l\u1ef1c \u0111\u1ee9ng nh\u00ecn m\u00e0 th\u00f4i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ch\u00ednh v\u00ec v\u1eady c\u00e1c <\/span><b>b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/b><span style=\"font-weight: 400;\"> l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n n\u00e2ng cao s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n khi\u1ebfn cho b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c d\u1ebbo dai; gi\u1eef \u0111\u01b0\u1ee3c phong \u0111\u1ed9 thi \u0111\u1ea5u trong th\u1eddi gian d\u00e0i\u2026 \u0110\u00e2y ch\u00ednh l\u00e0 \u0111i\u1ec1u m\u00e0 m\u1ecdi c\u1ea7u th\u1ee7 \u0111\u1ec1u mong mu\u1ed1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tuy nhi\u00ean \u0111\u00e2u l\u00e0 nh\u1eefng b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c c\u00e1c c\u1ea7u th\u1ee7 s\u1eed d\u1ee5ng \u0111\u1ec3 luy\u1ec7n t\u1eadp. N\u00ean l\u01b0u \u00fd nh\u1eefng g\u00ec \u0111\u1ec3 tr\u00e1nh m\u1eafc ph\u1ea3i sai l\u1ea7m khi t\u1eadp. H\u00e3y c\u00f9ng Ku11 t\u00ecm hi\u1ec3u ngay th\u00f4i!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cac_bai_tap_the_luc_hieu_qua\"><\/span><strong>C\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c hi\u1ec7u qu\u1ea3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nh\u01b0 \u0111\u00e3 bi\u1ebft b\u00f3ng \u0111\u00e1 l\u00e0 m\u1ed9t trong nh\u1eefng m\u00f4n <a href=\"https:\/\/152.42.223.240?cat=27\" rel=\"nofollow\" target=\"_blank\">th\u1ec3 thao<\/a> \u0111\u00f2i h\u1ecfi c\u1ea7u th\u1ee7 ph\u1ea3i c\u00f3 s\u1ee9c m\u1ea1nh, t\u1ed1c \u0111\u1ed9 v\u00e0 t\u01b0 duy ch\u01a1i b\u00f3ng. S\u1ee9c m\u1ea1nh v\u00e0 th\u1ec3 l\u1ef1c \u0111\u01b0\u01a1ng nhi\u00ean l\u00e0 c\u00f3 th\u1ec3 r\u00e8n luy\u1ec7n \u0111\u01b0\u1ee3c b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp c\u1ee5 th\u1ec3.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bai_tap_ganh_ta\"><\/span><strong>B\u00e0i t\u1eadp g\u00e1nh t\u1ea1\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">G\u00e1nh t\u1ea1 \u0111\u00f2n l\u00e0 b\u00e0i t\u1eadp c\u00f3 c\u00f4ng d\u1ee5ng gi\u00fap ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh m\u1ed9t c\u00e1ch to\u00e0n di\u1ec7n. Cho d\u00f9 l\u00e0 b\u1ed9 ph\u1eadn n\u00e0o tr\u00ean c\u01a1 th\u1ec3 c\u0169ng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng khi ng\u01b0\u1eddi \u0111\u00f3 t\u1eadp b\u00e0i t\u1eadp n\u00e0y. Nh\u1ea5t l\u00e0 v\u00f9ng c\u01a1 \u1edf b\u1eafp \u0111\u00f9i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y b\u1ea1n c\u1ea7n l\u00e0m theo nh\u1eefng b\u01b0\u1edbc sau \u0111\u00e2y:<\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"alignnone wp-image-4141 size-full\" src=\"https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/the-luc-bong-da5.jpeg\" alt=\"Nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1\" width=\"600\" height=\"410\" title=\"\" srcset=\"https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/the-luc-bong-da5.jpeg 600w, https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/the-luc-bong-da5-300x205.jpeg 300w, https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/the-luc-bong-da5-218x150.jpeg 218w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3, \u0111\u01b0a hai ch\u00e2n sang r\u1ed9ng b\u1eb1ng vai<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gi\u1eef l\u01b0ng th\u1eb3ng sau \u0111\u00f3 d\u00f9ng thanh t\u1ea1 \u0111\u1eb7t l\u00ean vai<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">D\u1ea7n d\u1ea7n h\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m xu\u1ed1ng d\u01b0\u1edbi sao cho h\u00f4ng th\u1ea5p h\u01a1n \u0111\u1ea7u g\u1ed1i v\u00e0 l\u1ea1i \u0111\u1ea9y t\u1ea1 l\u00ean<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c 3 hi\u1ec7p. M\u1ed7i hi\u1ec7n 10 l\u1ea7n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">L\u01b0u \u00fd ph\u1ea3i thao t\u00e1c \u0111\u00fang k\u1ef9 thu\u1eadt \u0111\u1ec3 tr\u00e1nh nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n. B\u1ea1n c\u0169ng n\u00ean tham kh\u1ea3o nh\u1eefng chuy\u00ean gia b\u1ea1n nh\u00e9!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ngoi_xom_bang_mot_chan\"><\/span><strong>Ng\u1ed3i x\u1ed5m b\u1eb1ng m\u1ed9t ch\u00e2n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">T\u01b0\u01a1ng t\u1ef1 nh\u01b0 squat gi\u00fap t\u0103ng c\u01a1 m\u00f4ng m\u00e0 ch\u1ecb em v\u1eabn hay t\u1eadp. Tuy nhi\u00ean \u0111i\u1ec3m kh\u00e1c bi\u1ec7t \u1edf \u0111\u00e2y ch\u00ednh l\u00e0 b\u1ea1n s\u1ebd h\u1ea1 th\u1ea5p v\u00e0 d\u1ed3n tr\u1ecdng t\u00e2m l\u00ean m\u1ed9t ch\u00e2n tr\u1ee5 m\u00e0 th\u00f4i. Ch\u00ednh v\u00ec v\u1eady c\u00e1c c\u1ea7u th\u1ee7 th\u01b0\u1eddng hay s\u1eed d\u1ee5ng trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u00f4ng d\u1ee5ng c\u1ee7a b\u00e0i <\/span><b>t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1 <\/b><span style=\"font-weight: 400;\">n\u00e0y ch\u00ednh l\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 ch\u00e2n. V\u00ec trong qu\u00e1 tr\u00ecnh thi \u0111\u1ea5u s\u1ebd c\u00f3 nh\u1eefng giai \u0111o\u1ea1n b\u1ea1n c\u1ea7n ch\u1ea1y n\u01b0\u1edbc r\u00fat. Vi\u1ec7c n\u00e0y s\u1ebd t\u1eadp chung l\u1ef1c v\u00e0 s\u1ee9c m\u1ea1nh v\u00e0o m\u1ed9t ch\u00e2n. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ch\u00ednh v\u00ec v\u1eady n\u1ebfu trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n b\u1ea1n s\u1eed d\u1ee5ng b\u00e0i t\u1eadp n\u00e0y th\u01b0\u1eddng xuy\u00ean th\u00ec c\u00e1c nh\u00f3m c\u01a1 ch\u00e2n s\u1ebd ph\u00e1t tri\u1ec3n. B\u1ea1n c\u00f3 th\u1ec3 s\u1ebd t\u0103ng t\u1ed1c nhanh ch\u00f3ng v\u00e0 h\u1ea1n ch\u1ebf \u0111\u01b0\u1ee3c nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng nh\u01b0 r\u00e1ch c\u01a1 \u0111\u00f9i khi b\u1ee9t t\u1ed1c \u2026<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4142 size-full\" src=\"https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/cac-bai-tap-bong-da.jpg\" alt=\"c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c b\u00f3ng \u0111\u00e1\" width=\"600\" height=\"358\" title=\"\" srcset=\"https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/cac-bai-tap-bong-da.jpg 600w, https:\/\/152.42.223.240\/wp-content\/uploads\/2020\/04\/cac-bai-tap-bong-da-300x179.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">V\u1edbi b\u00e0i t\u1eadp n\u00e0y b\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n theo c\u00e1c b\u01b0\u1edbc sau:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0110\u1ea7u ti\u00ean \u0111\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi co m\u1ed9t ch\u00e2n l\u00ean \u0111\u1ee9ng b\u1eb1ng m\u1ed9t ch\u00e2n. Ch\u00e2n co b\u1ea1n \u0111\u01b0a l\u00ean ph\u00eda tr\u01b0\u1edbc sao cho cao b\u1eb1ng h\u00f4ng<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">D\u01a1 hai tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">H\u1ea1 th\u1ea5p c\u01a1 th\u1ec3 xu\u1ed1ng cho t\u1edbi khi b\u1ea1n kh\u00f4ng c\u00f2n c\u00f3 th\u1ec3 xu\u1ed1ng \u0111\u01b0\u1ee3c ti\u1ebfp. Gi\u1eef \u1edf v\u1ecb tr\u00ed \u0111\u00f3 v\u00e0i gi\u00e2y v\u00e0 t\u1eeb t\u1eeb \u0111\u1ee9ng l\u00ean<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0110\u1ed5i ch\u00e2n qua l\u1ea1i \u0111\u1ec3 luy\u1ec7n t\u1eadp b\u1ea1n nh\u00e9!<\/span><\/li>\n<\/ul>\n<p><strong><em>Xem th\u00eam: <a href=\"https:\/\/152.42.223.240\/?p=4133\" rel=\"nofollow\" target=\"_blank\">Top ghi b\u00e0n b\u00f3ng \u0111\u00e1 nhi\u1ec1u nh\u1ea5t m\u1ecdi th\u1eddi \u0111\u1ea1i<\/a><\/em><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HIIT_tren_may_chay_bo\"><\/span><strong>HIIT tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c hi\u1ec3u \u0111\u01a1n gi\u1ea3n ch\u00ednh l\u00e0 vi\u1ec7c b\u1ea1n ch\u1ea1y v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9. Kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 ch\u1ea1y \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, gi\u1ea3m c\u00e2n\u2026 M\u00e0 vi\u1ec7c b\u1ea1n ch\u1ea1y HIIT t\u1ea1o cho b\u1ea1n l\u00e0m quen v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 ch\u01a1i b\u00f3ng tr\u00ean s\u00e2n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trong c\u00e1c tr\u1eadn \u0111\u1ea5u s\u1ebd c\u00f3 l\u00fac b\u1ea1n ph\u1ea3i ch\u1ea1y th\u1eadt nhanh, c\u00f3 nh\u1eefng khi b\u1ea1n ch\u1ec9 c\u1ea7n \u0111i t\u1eeb t\u1eeb. Ch\u00ednh v\u00ec v\u1eady c\u00f4ng d\u1ee5ng c\u1ee7a n\u00f3 s\u1ebd gi\u00fap c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng oxy hi\u1ec7u qu\u1ea3 v\u00e0 tr\u00e1nh tr\u01b0\u1eddng h\u1ee3p kh\u00f3 th\u1edf kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 oxy khi v\u1eadn \u0111\u1ed9ng qu\u00e1 s\u1ee9c.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ban_chi_can_thuc_hien\"><\/span><em><strong>B\u1ea1n ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n:<\/strong><\/em><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng v\u00e0 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 trong 10 ph\u00fat<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sau \u0111\u00f3 t\u0103ng t\u1ed1c \u0111\u1ed9 \u0111\u1ebfn m\u1ee9c trung b\u00ecnh nh\u1ea5n m\u00e1y t\u1edbi t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a trong v\u00f2ng 30 gi\u00e2y. K\u1ebft th\u00fac 30 gi\u00e2y l\u1ea1i ch\u1ea1y ch\u1eadm l\u1ea1i nh\u01b0 c\u0169<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i t\u1eeb 5- 6 l\u1ea7n l\u00e0 \u0111\u1ee7<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">V\u1edbi nh\u1eefng b\u00e0i t\u1eadp <\/span><b>t\u1eadp th\u1ec3 l\u1ef1c trong b\u00f3ng \u0111\u00e1<\/b><span style=\"font-weight: 400;\"> <a href=\"https:\/\/152.42.223.240\" rel=\"nofollow\" target=\"_blank\"><strong>Ku11<\/strong> <\/a>gi\u1edbi thi\u1ec7u \u1edf tr\u00ean. B\u1ea1n c\u00f3 th\u1ec3 r\u00e8n luy\u1ec7n theo \u0111\u1ec3 t\u1ef1 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe v\u00e0 n\u00e2ng cao th\u1ec3 l\u1ef1c cho b\u1ea3n th\u00e2n. H\u00e3y ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n b\u1ea1n nh\u00e9!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0110\u1ed1i v\u1edbi c\u00e1c c\u1ea7u th\u1ee7 b\u00f3ng \u0111\u00e1. N\u1ebfu theo d\u00f5i qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp th\u00ec cho d\u00f9 l\u00e0 si\u00eau sao nh\u01b0 Ronaldo hay Messi \u0111\u1ec1u ph\u00e2n chia th\u1eddi gian r\u1ea5t c\u1ee5 th\u1ec3. H\u1ecd kh\u00f4ng ch\u1ec9 luy\u1ec7n t\u1eadp c\u00e1c k\u1ef9 n\u0103ng m\u00e0 c\u00f2n d\u00e0nh r\u1ea5t nhi\u1ec1u th\u1eddi gian cho th\u1ec3 l\u1ef1c. C\u00f3 th\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c r\u1eb1ng [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4139,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[],"class_list":{"0":"post-4138","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-the-thao"},"_links":{"self":[{"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/posts\/4138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/comments?post=4138"}],"version-history":[{"count":0,"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/posts\/4138\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/media\/4139"}],"wp:attachment":[{"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/media?parent=4138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/categories?post=4138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/152.42.223.240\/wp-json\/wp\/v2\/tags?post=4138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}