{"id":1997,"date":"2024-07-15T11:16:29","date_gmt":"2024-07-15T04:16:29","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1997"},"modified":"2024-07-15T11:16:29","modified_gmt":"2024-07-15T04:16:29","slug":"huong-dan-bai-tap-chay-cau-thang-mang-lai-hieu-qua-nhat","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/huong-dan-bai-tap-chay-cau-thang-mang-lai-hieu-qua-nhat\/","title":{"rendered":"H\u01af\u1edaNG D\u1eaaN B\u00c0I T\u1eacP CH\u1ea0Y C\u1ea6U THANG MANG L\u1ea0I HI\u1ec6U QU\u1ea2 NH\u1ea4T"},"content":{"rendered":"

Nhu c\u1ea7u v\u1ec1 vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe ng\u00e0y c\u00e0ng tr\u1edf n\u00ean quan tr\u1ecdng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n v\u1ec1 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao v\u1ec1 t\u00e1c d\u1ee5ng \u0111a chi\u1ec1u – b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang. \u0110\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 cardio m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p cross-training hi\u1ec7u qu\u1ea3. H\u00e3y c\u00f9ng RUN TOGETHER kh\u00e1m ph\u00e1 nh\u1eefng l\u1ee3i \u00edch v\u00e0 c\u00e1ch th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

1. B\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n

B\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n \u0111\u1ed9c \u0111\u00e1o, k\u1ebft h\u1ee3p gi\u1eefa cardio v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. Trong b\u00e0i t\u1eadp n\u00e0y, ng\u01b0\u1eddi t\u1eadp s\u1ebd di chuy\u1ec3n l\u00ean v\u00e0 xu\u1ed1ng c\u1ea7u thang, t\u1eadn d\u1ee5ng kh\u00f4ng gian \u0111\u1ee9ng \u0111\u1ed1i v\u1edbi m\u1ed7i b\u01b0\u1edbc. Vi\u1ec7c ch\u1ea1y c\u1ea7u thang kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c, m\u00e0 c\u00f2n l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c cross-training hi\u1ec7u qu\u1ea3, \u0111em l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.<\/p>\n\n\n\n

2. L\u1ee3i \u00edch c\u1ee7a b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang<\/strong><\/h2>\n\n\n\n

B\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 t\u0103ng c\u01b0\u1eddng th\u1ec3 ch\u1ea5t. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1ee3i \u00edch quan tr\u1ecdng c\u1ee7a b\u00e0i t\u1eadp n\u00e0y:<\/p>\n\n\n\n

– C\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/em><\/strong><\/p>\n\n\n\n

Ch\u1ea1y c\u1ea7u thang l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y. Qu\u00e1 tr\u00ecnh di chuy\u1ec3n l\u00ean v\u00e0 xu\u1ed1ng c\u1ea7u thang \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung v\u00e0 s\u1ef1 linh ho\u1ea1t t\u1eeb c\u00e1c c\u01a1 b\u1eafp ch\u1ee7 y\u1ebfu, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 nh\u1eb9 nh\u00e0ng trong b\u01b0\u1edbc ch\u1ea1y. Vi\u1ec7c t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y s\u1ebd d\u1eabn \u0111\u1ebfn vi\u1ec7c n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y, gi\u1ea3m th\u1eddi gian ho\u00e0n th\u00e0nh c\u00e1c qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng th\u1ec3 ch\u1ea5t.<\/p>\n\n\n\n

– H\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/em><\/strong><\/p>\n\n\n\n

B\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang \u0111\u01b0a ng\u01b0\u1eddi t\u1eadp v\u00e0o m\u1ed9t tr\u1ea1ng th\u00e1i cardio t\u1ed1t, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi th\u1ef1c hi\u1ec7n v\u1edbi t\u1ed1c \u0111\u1ed9 v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p. Qua nhi\u1ec1u nghi\u00ean c\u1ee9u, \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng vi\u1ec7c th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ec9 s\u1ed1 s\u1eed d\u1ee5ng l\u01b0\u1ee3ng oxy VO2Max, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng v\u1eadn chuy\u1ec3n v\u00e0 s\u1eed d\u1ee5ng oxy trong c\u01a1 th\u1ec3. Vi\u1ec7c n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m t\u0103ng s\u1ee9c m\u1ea1nh c\u1ee7a tim m\u1ea1ch v\u00e0 ph\u1ed5i m\u00e0 c\u00f2n gi\u1ea3m nguy c\u01a1 c\u00e1c v\u1ea5n \u0111\u1ec1 tim m\u1ea1ch.<\/p>\n\n\n\n

– Ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp kh\u1ecfe m\u1ea1nh<\/strong><\/em><\/p>\n\n\n\n

Ch\u1ea1y c\u1ea7u thang t\u1eadp trung v\u00e0o nhi\u1ec1u nh\u00f3m c\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 \u0111\u00f9i, h\u00f4ng v\u00e0 c\u01a1 b\u1eafp ch\u00e9o. \u00c1p l\u1ef1c l\u1edbn t\u1eeb vi\u1ec7c \u0111\u1ea9y l\u00ean v\u00e0 \u0111i\u1ec1u khi\u1ec3n s\u1ef1 ki\u1ec3m so\u00e1t trong khi xu\u1ed1ng c\u1ea7u thang \u0111\u1ec1u l\u00e0m t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 s\u1ef1 s\u0103n ch\u1eafc. B\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang kh\u00f4ng ch\u1ec9 mang l\u1ea1i v\u00f3c d\u00e1ng c\u01a1 b\u1eafp s\u0103n ch\u1eafc m\u00e0 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n

3. H\u01b0\u1edbng d\u1eabn t\u1eadp luy\u1ec7n b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n\n\n\n

Ch\u1ea1y c\u1ea7u thang l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng tim m\u1ea1ch v\u00e0 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t h\u01b0\u1edbng d\u1eabn t\u1eadp luy\u1ec7n b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang hi\u1ec7u qu\u1ea3:<\/p>\n\n\n\n

– B\u01b0\u1edbc 1: Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc b\u00e0i t\u1eadp leo c\u1ea7u thang<\/em><\/strong><\/p>\n\n\n\n

Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u00e0i t\u1eadp, vi\u1ec7c kh\u1edfi \u0111\u1ed9ng l\u00e0 quan tr\u1ecdng \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 l\u00e0m \u1ea5m c\u01a1. Th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c xoay c\u00e1c kh\u1edbp nh\u01b0 c\u1ed5 tay, c\u1ed5 ch\u00e2n, xoay h\u00f4ng v\u00e0 \u0111\u1ea7u g\u1ed1i. Ch\u1ea1y nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 trong kho\u1ea3ng 5-10 ph\u00fat \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t v\u00e0 \u0111\u01b0a c\u01a1 b\u1eafp v\u00e0o tr\u1ea1ng th\u00e1i chu\u1ea9n b\u1ecb.<\/p>\n\n\n\n

– B\u01b0\u1edbc 2: T\u01b0 th\u1ebf v\u00e0 t\u1ed1c \u0111\u1ed9 leo c\u1ea7u thang<\/em><\/strong><\/p>\n\n\n\n

+ Tr\u1ecdng t\u00e2m v\u00e0 t\u01b0 th\u1ebf:<\/em>
D\u1ed3n tr\u1ecdng t\u00e2m c\u01a1 th\u1ec3 v\u00e0o b\u01b0\u1edbc ch\u00e2n \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.
H\u01a1i ch\u00fai v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 duy tr\u00ec s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 ng\u0103n ch\u1eb7n nguy c\u01a1 t\u00e9 ng\u00e3.
Ng\u1ef1c \u0111\u1ea9y v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 gi\u1eef cho ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3 \u1edf t\u01b0 th\u1ebf th\u1eb3ng.<\/p>\n\n\n\n

+ T\u1ed1c \u0111\u1ed9 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh<\/em>
B\u1eaft \u0111\u1ea7u v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n.
T\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9 theo c\u1ea3m gi\u00e1c v\u00e0 kh\u1ea3 n\u0103ng c\u00e1 nh\u00e2n.
Tr\u00e1nh t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng qu\u00e1 m\u1ee9c 10% m\u1ed7i l\u1ea7n t\u1eadp \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

– B\u01b0\u1edbc 3: K\u1ebft h\u1ee3p b\u00e0i t\u1eadp kh\u00e1c<\/em><\/strong><\/p>\n\n\n\n

K\u1ebft h\u1ee3p b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c b\u1ed5 sung c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n. C\u00e1c b\u00e0i t\u1eadp nh\u01b0 nh\u1ea3y l\u00f2 c\u00f2, ch\u1ed1ng \u0111\u1ea9y ho\u1eb7c plank c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng cardio.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

– B\u01b0\u1edbc 4: Ngh\u1ec9 ng\u01a1i an to\u00e0n sau k\u1ebft th\u00fac t\u1eadp<\/strong><\/em><\/p>\n\n\n\n

Sau khi ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang, quan tr\u1ecdng \u0111\u1ec3 d\u00e0nh th\u1eddi gian ngh\u1ec9 ng\u01a1i. \u0110\u1ea3m b\u1ea3o duy tr\u00ec th\u0103ng b\u1eb1ng v\u00e0 kh\u00f4ng t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c. Ngh\u1ec9 ng\u01a1i gi\u00fap tim v\u00e0 c\u01a1 b\u1eafp h\u1ed3i ph\u1ee5c v\u00e0 vi\u1ec7c d\u1eebng ngay khi c\u00f3 d\u1ea5u hi\u1ec7u ch\u00f3ng m\u1eb7t, \u0111au c\u01a1 hay b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe n\u00e0o l\u00e0 quan tr\u1ecdng. K\u1ebft th\u00fac m\u1ed7i b\u00e0i t\u1eadp b\u1eb1ng m\u1ed9t kho\u1ea3ng ngh\u1ec9 ng\u1eafn \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o nh\u1ecbp tim tr\u1edf l\u1ea1i \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n

L\u1eddi k\u1ebft<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Qua b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER, vi\u1ec7c t\u1eadp luy\u1ec7n b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang c\u00f3 th\u1ec3 mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3 cho s\u1ee9c kh\u1ecfe v\u00e0 t\u0103ng c\u01b0\u1eddng k\u1ef9 n\u0103ng ch\u1ea1y c\u1ee7a b\u1ea1n. V\u1edbi s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa \u0111\u1ed9 kh\u00f3 v\u00e0 hi\u1ec7u qu\u1ea3, \u0111\u00e2y ch\u00ednh l\u00e0 m\u1ed9t ph\u01b0\u01a1ng th\u1ee9c t\u1eadp luy\u1ec7n \u0111a d\u1ea1ng v\u00e0 th\u00fa v\u1ecb. H\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb h\u00f4m nay v\u00e0 h\u01b0\u1edfng tr\u1ecdn l\u1ee3i \u00edch m\u00e0 b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang mang l\u1ea1i cho s\u1ee9c kh\u1ecfe v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n!<\/p>","protected":false},"excerpt":{"rendered":"

Nhu c\u1ea7u v\u1ec1 vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe ng\u00e0y c\u00e0ng tr\u1edf n\u00ean quan tr\u1ecdng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n v\u1ec1 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao v\u1ec1 t\u00e1c d\u1ee5ng \u0111a chi\u1ec1u – b\u00e0i t\u1eadp ch\u1ea1y c\u1ea7u thang. \u0110\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t […]<\/p>","protected":false},"author":5,"featured_media":1998,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nH\u01af\u1edaNG D\u1eaaN B\u00c0I T\u1eacP CH\u1ea0Y C\u1ea6U THANG MANG L\u1ea0I HI\u1ec6U QU\u1ea2 NH\u1ea4T - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Nhu c\u1ea7u v\u1ec1 vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe ng\u00e0y c\u00e0ng tr\u1edf n\u00ean quan tr\u1ecdng. 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