\n $\"\u0110\u1ed1t$ <\/a>\u0110\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u1edbi b\u00e0i t\u1eadp Plyometric 5 b\u01b0\u1edbc<\/a><\/p>\n

B\u00e0i t\u1eadp plyometric \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u00fap x\u01b0\u01a1ng ch\u1eadu, h\u00f4ng v\u00e0 \u0111\u00f9i s\u0103n ch\u1eafc.<\/p>\n<\/div>\n

1. Vai tr\u00f2 c\u1ee7a b\u00e0i t\u1eadp t\u1ea1<\/strong><\/h2>\n\u0110\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba<\/a> l\u00e0 \u0111i\u1ec1u m\u00e0 \u0111a s\u1ed1 c\u00e1c ch\u1ecb em \u0111\u1ec1u mong mu\u1ed1n, nh\u1ea5t l\u00e0 sau c\u00e1c d\u1ecbp l\u1ec5, T\u1ebft, khi th\u00f3i quen sinh ho\u1ea1t, \u0103n u\u1ed1ng b\u1ecb \u0111\u1ea3o l\u1ed9n khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi t\u0103ng c\u00e2n. \u0110\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng m\u1ee1 th\u1eeba c\u00f3 th\u1ec3 t\u1eadp m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ea1 \u0111\u01a1n gi\u1ea3n trong th\u1eddi gian ng\u1eafn xen k\u1ebd v\u00e0o l\u1ecbch tr\u00ecnh ngh\u1ec9 ng\u01a1i, du Xu\u00e2n.<\/p>\n
C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y, t\u1eadp t\u1ea1 gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n l\u00ean \u0111\u1ebfn 24 gi\u1edd sau khi t\u1eadp luy\u1ec7n. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng ch\u1ec9 \u0111\u1ed1t ch\u00e1y calo<\/a> trong ph\u00f2ng t\u1eadp m\u00e0 c\u00f2n \u0111\u1ed1t ch\u00e1y calo sau \u0111\u00f3 khi xem TV, \u0111i ng\u1ee7\u2026 C\u00e0ng c\u00f3 nhi\u1ec1u c\u01a1 b\u1eafp th\u00ec qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t khi ngh\u1ec9 ng\u01a1i c\u00e0ng cao v\u00e0 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n. Ngo\u00e0i ra, c\u00e1c b\u00e0i t\u1eadp t\u1ea1<\/a> c\u00f2n gi\u00fap x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe, ng\u0103n ng\u1eeba c\u00e1c bi\u1ebfn ch\u1ee9ng v\u1ec1 s\u1ee9c kh\u1ecfe, t\u0103ng c\u01b0\u1eddng s\u1ee9c ch\u1ecbu \u0111\u1ef1ng v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/p>\n
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\n $\"3$ \n <\/div>
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Vi\u1ec7c thay \u0111\u1ed5i th\u00f3i quen sinh ho\u1ea1t, \u0103n u\u1ed1ng trong d\u1ecbp T\u1ebft s\u1ebd khi\u1ebfn b\u1ea1n d\u1ec5 t\u0103ng c\u00e2n v\u00e0 t\u00edch m\u1ee1 th\u1eeba.<\/p>\n<\/figcaption><\/figure>\n
T\u1eadp t\u1ea1 \u0111\u1ec1u \u0111\u1eb7n s\u1ebd l\u00e0m t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 gi\u1ea3m nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng, c\u0103n b\u1ec7nh m\u00e0 ph\u1ee5 n\u1eef c\u00f3 nguy c\u01a1 m\u1eafc ph\u1ea3i cao g\u1ea5p 4 l\u1ea7n so v\u1edbi nam gi\u1edbi. T\u1eadp t\u1ea1 c\u00f2n gi\u00fap h\u1ea1 huy\u1ebft \u00e1p v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, \u0111\u1ed9t qu\u1ef5\u2026<\/p>\n
2. B\u00e0i t\u1eadp t\u1ea1 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n2.1. Squat v\u1edbi t\u1ea1 <\/i><\/strong><\/h3>\nB\u00e0i t\u1eadp squat v\u1edbi t\u1ea1 <\/a>gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba, gi\u00fap ph\u00e1t tri\u1ec3n v\u00e0 s\u0103n ch\u1eafc c\u01a1 \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
– Gi\u1eef m\u1ed9t qu\u1ea3 t\u1ea1 b\u1eb1ng c\u1ea3 hai tay \u1edf ngang ng\u1ef1c v\u00e0 \u0111\u1eb7t hai ch\u00e2n r\u1ed9ng h\u01a1n vai m\u1ed9t ch\u00fat.<\/p>\n
– Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m, d\u1ed3n to\u00e0n b\u1ed9 tr\u1ecdng l\u01b0\u1ee3ng qua b\u00e0n ch\u00e2n v\u00e0 ph\u1ea7n m\u00f4ng \u0111\u01b0a v\u1ec1 ph\u00eda sau, nh\u01b0 \u0111ang ng\u1ed3i tr\u00ean gh\u1ebf.<\/p>\n
– H\u1ea1 ng\u01b0\u1eddi th\u1ea5p nh\u1ea5t c\u00f3 th\u1ec3 m\u00e0 kh\u00f4ng b\u1ecb ng\u00e3.<\/p>\n
– Gi\u1eef t\u01b0 th\u1ebf trong 10-15 gi\u00e2y.<\/p>\n
– T\u1eeb t\u1eeb \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u, \u0111\u1ed3ng th\u1eddi hai tay n\u00e2ng t\u1ea1 th\u1eb3ng qua \u0111\u1ea7u cho \u0111\u1ebfn khi c\u00e1nh tay kh\u00f3a l\u1ea1i, sau \u0111\u00f3 \u0111\u01b0a t\u1ea1 tr\u1edf l\u1ea1i ngang ng\u1ef1c.<\/p>\n
– L\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n nh\u1ea5t c\u00f3 th\u1ec3.<\/p>\n
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\n $\"3$ \n <\/div>
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B\u00e0i t\u1eadp squat v\u1edbi t\u1ea1 gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00f9ng \u0111\u00f9i hi\u1ec7u qu\u1ea3,<\/p>\n<\/figcaption><\/figure>\n
2.2. Lunge v\u1edbi t\u1ea1<\/i><\/h3>\nB\u00e0i t\u1eadp lunge v\u1edbi t\u1ea1 <\/a>l\u00e0 b\u00e0i t\u1eadp gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba \u1edf \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau v\u00e0 m\u00f4ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
– \u0110\u1ee9ng th\u1eb3ng v\u1edbi hai ch\u00e2n r\u1ed9ng ngang vai, hay tay c\u1ea7m t\u1ea1 \u0111\u1ec3 hai b\u00ean th\u00e2n ng\u01b0\u1eddi .<\/p>\n
– B\u01b0\u1edbc 1 ch\u00e2n l\u00ean ph\u00eda tr\u01b0\u1edbc, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 th\u1ea5p th\u00e2n ng\u01b0\u1eddi, sao cho \u0111\u00f9i vu\u00f4ng g\u00f3c v\u1edbi m\u1eb7t s\u00e0n, \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 ng\u00f3n ch\u00e2n.<\/p>\n
– Trong khi h\u1ea1 xu\u1ed1ng, n\u00e2ng hay c\u00e1nh tay v\u1edbi t\u1ea1 l\u00ean sao cho c\u1eb3ng tay v\u00f4ng g\u00f3c v\u1edbi c\u00e1nh tay.<\/p>\n
– T\u1eeb t\u1eeb n\u00e2ng ng\u01b0\u1eddi l\u00ean, thu ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u, hai tay h\u1ea1 xu\u1ed1ng s\u00e1t hai b\u00ean th\u00e2n ng\u01b0\u1eddi.<\/p>\n
– \u0110\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c.<\/p>\n
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\n $\"3$ \n <\/div>
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B\u00e0i t\u1eadp lunge v\u1edbi t\u1ea1 l\u00e0 b\u00e0i t\u1eadp gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba \u1edf \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau v\u00e0 m\u00f4ng.<\/p>\n<\/figcaption><\/figure>\n
2.3. B\u1eadt nh\u1ea3y, ch\u1ed1ng \u0111\u1ea5y (Burpee) v\u1edbi t\u1ea1<\/i><\/strong><\/p>\n
B\u00e0i t\u1eadp Burpee gi\u00fap gi\u1ea3m m\u1ee1 th\u1eeba to\u00e0n th\u00e2n r\u1ea5t hi\u1ec7u qu\u1ea3. B\u00e0i t\u1eadp g\u1ed3m nh\u1eefng chu\u1ed7i \u0111\u1ed9ng t\u00e1c n\u1ed1i ti\u1ebfp nhau, c\u00f3 t\u00e1c d\u1ee5ng \u0111\u1ed1t ch\u00e1y l\u01b0\u1ee3ng calo<\/a> r\u1ea5t l\u1edbn, t\u0103ng s\u1ee9c b\u1ec1n, s\u1ef1 linh ho\u1ea1t v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp.<\/span><\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
– \u0110\u1ee9ng th\u1eb3ng v\u1edbi hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai. Hai tay c\u1ea7m hai qu\u1ea3 t\u1ea1 s\u00e1t hai b\u00ean ng\u01b0\u1eddi.<\/p>\n
– Ng\u1ed3i x\u1ed5m xu\u1ed1ng m\u1eb7t s\u00e0n, ch\u1ed1ng hai tay xu\u1ed1ng s\u00e0n, ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n
– Nh\u1ea3y ch\u00e2n v\u1ec1 ph\u00eda sau v\u00e0o t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y v\u1edbi hai m\u0169i ch\u00e2n ch\u1ed1ng l\u00ean m\u1eb7t s\u00e0n, gi\u1eef t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/p>\n
– Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ch\u1ed1ng \u0111\u1ea9y: H\u1ea1 ng\u1ef1c xu\u1ed1ng s\u00e0n v\u1edbi hay c\u00e1nh tay s\u00e1t b\u00ean th\u00e2n ng\u01b0\u1eddi, d\u1ed3n tr\u1ecdng l\u1ef1c v\u00e0o m\u0169i ch\u00e2n v\u00e0 hai b\u00e0n tay, sau \u0111\u00f3 \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean.<\/p>\n
– B\u1eadt hai ch\u00e2n nh\u1ea3y v\u1ec1 ph\u00eda tr\u01b0\u1edbc, tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ng\u1ed3i x\u1ed5m ban \u0111\u1ea7u, sau \u0111\u00f3 nh\u1ea3y th\u1eb3ng l\u00ean, gi\u01a1 hai tay l\u00ean ph\u00eda tr\u1ea7n nh\u00e0.<\/p>\n
– L\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n nh\u1ea5t c\u00f3 th\u1ec3. <\/span><\/p>\n
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\n $\"3$ \n <\/div>
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B\u00e0i t\u1eadp Burpee v\u1edbi t\u1ea1gi\u00fap gi\u1ea3m m\u1ee1 th\u1eeba to\u00e0n th\u00e2n r\u1ea5t hi\u1ec7u qu\u1ea3.<\/p>\n<\/figcaption><\/figure>\n
3. L\u01b0u \u00fd khi t\u1eadp luy\u1ec7n<\/strong><\/h2>\n
– C\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n 12 – 15 l\u1ea7n l\u1eb7p l\u1ea1i cho m\u1ed7i b\u00e0i t\u1eadp.<\/p>\n
– Ngh\u1ec9 ng\u01a1i trong m\u1ed9t ph\u00fat. Sau \u0111\u00f3 th\u1ef1c hi\u1ec7n ti\u1ebfp hai l\u1ea7n n\u1eefa, ngh\u1ec9 m\u1ed9t ph\u00fat gi\u1eefa m\u1ed7i hi\u1ec7p.<\/p>\n
– N\u00ean ch\u1ecdn m\u1ee9c t\u1ea1 v\u1eeba \u0111\u1ec3 th\u1ef1c hi\u1ec7n tho\u1ea3i m\u00e1i c\u00e1c b\u00e0i t\u1eadp n\u00e0y trong 12 \u0111\u1ebfn 15 l\u1ea7n.<\/p>\n
– N\u1ebfu th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c 15 l\u1ea7n m\u1ed7i b\u00e0i t\u1eadp m\u00e0 kh\u00f4ng g\u1eb7p tr\u1edf ng\u1ea1i g\u00ec th\u00ec n\u00ean t\u0103ng m\u1ee9c t\u1ea1. N\u1ebfu g\u1eb7p kh\u00f3 kh\u0103n \u0111\u1ec3 th\u1ef1c hi\u1ec7n 12 l\u1ea7n m\u1ed7i b\u00e0i t\u1eadp, n\u00ean gi\u1ea3m m\u1ee9c t\u1ea1.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/h3>\n
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Sau khi t\u1eadp luy\u1ec7n, tr\u00e1nh xa nh\u1eefng lo\u1ea1i n\u01b0\u1edbc n\u00e0y.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
\u0110\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u1edbi b\u00e0i t\u1eadp Plyometric 5 b\u01b0\u1edbc B\u00e0i t\u1eadp plyometric \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u00fap x\u01b0\u01a1ng ch\u1eadu, h\u00f4ng v\u00e0 \u0111\u00f9i s\u0103n ch\u1eafc. 1. Vai tr\u00f2 c\u1ee7a b\u00e0i t\u1eadp t\u1ea1 \u0110\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba l\u00e0 \u0111i\u1ec1u m\u00e0 \u0111a s\u1ed1 c\u00e1c ch\u1ecb em \u0111\u1ec1u mong mu\u1ed1n, nh\u1ea5t l\u00e0 sau c\u00e1c d\u1ecbp l\u1ec5, T\u1ebft, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-100","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=100"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/100\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=100"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}