{"id":18410,"date":"2023-02-15T08:38:36","date_gmt":"2023-02-15T01:38:36","guid":{"rendered":"https:\/\/cdcangiang.vn\/?p=18410"},"modified":"2023-02-15T08:38:36","modified_gmt":"2023-02-15T01:38:36","slug":"3-sai-lam-hay-mac-phai-khi-chay-bo-giam-can","status":"publish","type":"post","link":"https:\/\/cdcangiang.vn\/index.php\/2023\/02\/15\/3-sai-lam-hay-mac-phai-khi-chay-bo-giam-can\/","title":{"rendered":"3 sai l\u1ea7m hay m\u1eafc ph\u1ea3i khi ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n"},"content":{"rendered":"

\u200fCh\u1ea1y b\u1ed9\u00a0l\u00e0 c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3\u00a0gi\u1ea3m c\u00e2n, gi\u00fap\u00a0c\u01a1 th\u1ec3 s\u0103n ch\u1eafc\u00a0v\u00e0 t\u0103ng c\u01b0\u1eddng\u00a0\u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o. Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng, ch\u1ea1y b\u1ed9 c\u00f3 hi\u1ec7u qu\u1ea3 \u0111\u00e1ng k\u1ec3 trong vi\u1ec7c gi\u1ea3m m\u1ee1 th\u1eeba \u1edf b\u1ee5ng, k\u1ec3 c\u1ea3 khi ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng thay \u0111\u1ed5i nhi\u1ec1u. \u200f<\/p>\n

\u200f\u0110\u1ec3\u00a0gi\u1ea3m c\u00e2n nhanh, b\u1ea1n n\u00ean \u0111\u01b0a ra k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 th\u1ec3 tr\u1ea1ng c\u1ee7a m\u00ecnh. B\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn c\u00e1c d\u1ea1ng \u0111\u1ecba h\u00ecnh d\u1ed1c, kh\u00f4ng b\u1eb1ng ph\u1eb3ng\u2026 \u0111\u1ec3\u00a0\u0111\u1ed1t ch\u00e1y calo\u00a0hi\u1ec7u qu\u1ea3 h\u01a1n khi ch\u1ea1y b\u1ed9.<\/span><\/p>\n

\"\"
Ch\u1ea1y b\u1ed9 l\u00e0 c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3m c\u00e2n, gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc v\u00e0 \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o.<\/figcaption><\/figure>\n

1. Nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng m\u1eafc ph\u1ea3i khi ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n<\/b>\u200f<\/span><\/h4>\n

\u200f1.1 Nh\u1ecbp ch\u00e2n ch\u1eadm<\/i>\u200f<\/span><\/h4>\n

\u200fT\u1ed1c \u0111\u1ed9 ch\u1ea1y l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a chi\u1ec1u d\u00e0i s\u1ea3i ch\u00e2n nh\u00e2n v\u1edbi t\u1ea7n su\u1ea5t s\u1ea3i. Nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n th\u01b0\u1eddng m\u1eafc ph\u1ea3i sai l\u1ea7m l\u00e0 s\u1ebd c\u1ed1 g\u1eafng t\u0103ng chi\u1ec1u d\u00e0i s\u1ea3i, t\u1eeb \u0111\u00f3 khi\u1ebfn nh\u1ecbp ch\u1ea1y ch\u1eadm d\u1ea7n. \u200f<\/span><\/p>\n

\u200fB\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ebfm t\u1ea7n su\u1ea5t s\u1ea3i ch\u00e2n c\u1ee7a m\u00ecnh b\u1eb1ng c\u00e1ch \u0111\u1ebfm nh\u1ecbp ch\u1ea1y c\u1ee7a b\u1ea1n trong 15 gi\u00e2y v\u00e0 nh\u00e2n v\u1edbi 4. N\u1ebfu b\u1ea1n \u0111ang m\u1eafc l\u1ed7i nh\u1ecbp ch\u00e2n ch\u1eadp, h\u00e3y c\u1ed1 g\u1eafng \u0111\u1ea9y m\u00ecnh l\u00ean 180 nh\u1ecbp\/ph\u00fat b\u1eb1ng c\u00e1ch t\u1eadp trung t\u1ed1c \u0111\u1ed9 ho\u1eb7c gi\u1ea3m b\u1edbt \u0111\u1ed9 d\u00e0i s\u1ea3i ch\u00e2n.\u200f<\/span><\/p>\n

\u200fThay v\u00ec ch\u1ec9 ch\u0103m ch\u0103m v\u00e0o t\u1ed1c \u0111\u1ed9, b\u1ea1n h\u00e3y th\u1eed ch\u1ea1y ch\u1eadm l\u1ea1i \u0111\u1ec3 l\u1eafng nghe b\u01b0\u1edbc ch\u00e2n c\u1ee7a b\u1ea1n ch\u1ea1m xu\u1ed1ng m\u1eb7t \u0111\u01b0\u1eddng. Th\u1eddi gian ch\u00e2n b\u1ea1n ch\u1ea1m \u0111\u1ea5t c\u00e0ng nhi\u1ec1u, n\u0103ng l\u01b0\u1ee3ng b\u1ea1n b\u1ecf ra \u0111\u1ec3 \u0111\u1ea9y b\u1ea1n l\u00ean tr\u01b0\u1edbc c\u00e0ng t\u0103ng. T\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng nh\u1ecbp ch\u1ea1y c\u0169ng l\u00e0 t\u0103ng hi\u1ec7u qu\u1ea3 cho c\u00f4ng cu\u1ed9c t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n.\u200f<\/span><\/p>\n

\u200f1.2 Th\u00e2n tr\u00ean c\u0103ng th\u1eb3ng<\/i>\u200f<\/span><\/h4>\n

\u200fKhi theo d\u00f5i c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p ch\u1ea1y n\u01b0\u1edbc r\u00fat, b\u1ea1n s\u1ebd nh\u1eadn ra c\u00e1ch h\u1ecd th\u1ea3 l\u1ecfng c\u01a1 m\u1eb7t c\u0169ng nh\u01b0 \u0111\u1ea7u g\u1ed1i \u0111\u1ea9y v\u1ec1 ph\u00eda tr\u01b0\u1edbc nh\u1eb9 nh\u00e0ng theo chi\u1ec1u chuy\u1ec3n \u0111\u1ed9ng h\u00f4ng, c\u00f9ng l\u00fac vai v\u00e0 th\u00e2n tr\u00ean kh\u00f4ng ch\u00fat g\u1eafng g\u1ed3ng.\u200f<\/span><\/p>\n

\u200f\u0110\u1ec3 gi\u00fap b\u1ea1n c\u00f3 ph\u1ea7n th\u00e2n tr\u00ean tho\u1ea3i m\u00e1i trong khi v\u1eabn \u0111\u00e1nh tay nh\u1ecbp \u0111\u1ec1u, sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00ed quy\u1ebft \u0111\u01a1n gi\u1ea3n n\u00ean \u00e1p d\u1ee5ng:\u200f<\/span><\/p>\n

    \n
  • \u200fGi\u1eef g\u00f3c c\u00f9i ch\u1ecf vu\u00f4ng g\u00f3c 90 \u0111\u1ed9 v\u00e0 c\u1ed1 g\u1eafng kh\u00f4ng thay \u0111\u1ed5i t\u01b0 th\u1ebf n\u00e0y khi \u0111\u00e1nh tay ra ph\u00eda sau \u0111\u1ec3 tr\u00e1nh ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, hai tay n\u1eafm h\u1edd.\u200f<\/i><\/span><\/li>\n
  • \u200fTh\u1ea3 l\u1ecfng vai c\u0169ng nh\u01b0 gi\u1eef nh\u1ecbp \u0111\u00e1nh tay \u1ed5n \u0111\u1ecbnh theo s\u1ea3i ch\u00e2n.\u200f<\/i><\/span><\/li>\n
  • \u200fB\u1ea1n c\u00f3 th\u1ec3 th\u1eed t\u1eadp c\u00e1ch ch\u1ea1y v\u1edbi 2 b\u00e0n tay \u0111an nhau \u0111\u1ec3 tr\u00ean \u0111\u1ea7u. T\u01b0 th\u1ebf n\u00e0y gi\u00fap b\u1ea1n gi\u1eef c\u01a1 th\u1ec3 \u1ed5n \u0111\u1ecbnh v\u00e0 v\u1eefng ch\u00e3i trong khi h\u00f4ng v\u00e0 vai \u1edf tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng.\u200f\u200f<\/i><\/span><\/li>\n<\/ul>\n

    \u200f1.3 Th\u1edf kh\u00f4ng \u0111\u00fang c\u00e1ch\u200f<\/span><\/i><\/h4>\n

    \u200f\u200fH\u00edt th\u1edf \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 l\u01b0\u1ee3ng oxy nhi\u1ec1u h\u01a1n, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c b\u1ec1n trong khi ch\u1ea1y b\u1ed9. H\u01a1n n\u1eefa, h\u00edt th\u1edf n\u00f4ng, g\u1ea5p, kh\u00f4ng \u0111\u00fang c\u00e1ch c\u00f2n l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y c\u00e1c ch\u1ea5n th\u01b0\u01a1ng trong qu\u00e1 tr\u00ecnh ch\u1ea1y nh\u01b0 \u0111au b\u1ee5ng, \u0111au ph\u1ea7n h\u00f4ng d\u01b0\u1edbi x\u01b0\u01a1ng s\u01b0\u1eddn, \u0111au c\u00e1c c\u01a1 b\u1eafp nh\u01b0 b\u1eafp tay, b\u1eafp \u0111\u00f9i, b\u1eafp ch\u00e2n\u2026 \u200f<\/span><\/p>\n

    \u200f\u0110\u1ec3 h\u00edt th\u1edf \u0111\u00fang c\u00e1ch khi ch\u1ea1y, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 m\u1eb9o \u0111\u01a1n gi\u1ea3n d\u01b0\u1edbi \u0111\u00e2y:\u200f<\/i><\/span><\/p>\n

      \n
    • \u200fH\u00edt th\u1edf s\u00e2u\u00a0v\u00e0 d\u00e0i\u200f<\/span><\/i><\/li>\n
    • \u200fH\u00edt v\u00e0o b\u1eb1ng m\u0169i, th\u1edf ra b\u1eb1ng mi\u1ec7ng\u200f<\/span><\/i><\/li>\n
    • \u200fNh\u1ecbp th\u1edf 3:2 l\u00e0 k\u1ef9 thu\u1eadt th\u1edf \u0111\u01b0\u1ee3c khuy\u1ebfn c\u00e1o th\u1ef1c hi\u1ec7n trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp ch\u1ea1y. \u0110\u1ec3 th\u1ef1c hi\u1ec7n k\u1ef9 thu\u1eadt n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ebfm nh\u1ea9m 1, 2, 3 khi h\u00edt v\u00e0o b\u1eb1ng m\u0169i, sau \u0111\u00f3 th\u1edf ra b\u1eb1ng mi\u1ec7ng.<\/span><\/i><\/li>\n<\/ul>\n
      \"\"
      \u200fL\u01b0u \u00fd k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch.<\/figcaption><\/figure>\n

      2. L\u01b0u \u00fd khi ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n\u200f<\/i><\/span><\/h4>\n

      \u200f\u0110\u1ec3 \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n c\u0169ng nh\u01b0 an to\u00e0n khi ch\u1ea1y b\u1ed9, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec1u sau:\u200f<\/i><\/span><\/p>\n

        \n
      • \u200f\u200fDuy tr\u00ec t\u1ea7n su\u1ea5t ch\u1ea1y 3-4 l\u1ea7n\/tu\u1ea7n, n\u00ean t\u1eadp luy\u1ec7n c\u00e1ch ng\u00e0y \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c t\u1ed1t h\u01a1n.\u200f<\/span><\/i><\/li>\n
      • \u200f\u200fTr\u01b0\u1edbc khi ch\u1ea1y, c\u1ea7n chu\u1ea9n b\u1ecb c\u00e1c v\u1eadt d\u1ee5ng c\u01a1 b\u1ea3n bao g\u1ed3m m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9, trang ph\u1ee5c ph\u00f9 h\u1ee3p, c\u00f3 kh\u1ea3 n\u0103ng th\u1ea5m h\u00fat t\u1ed1t, co gi\u00e3n ti\u1ec7n di chuy\u1ec3n. N\u1eef gi\u1edbi n\u00ean c\u00f3 \u00e1o ng\u1ef1c th\u1ec3 thao \u0111\u1ec3 n\u00e2ng \u0111\u1ee1 v\u00f2ng 1 t\u1ed1t h\u01a1n khi v\u1eadn \u0111\u1ed9ng.\u200f\u200f<\/span><\/i><\/li>\n
      • \u200f\u200fKh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3, gi\u1ea3m nguy c\u01a1\u00a0c\u0103ng c\u01a1, chu\u1ed9t r\u00fat trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9.\u200f<\/span><\/i><\/li>\n
      • \u200f\u200fSau khi ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp, b\u1ea1n c\u1ea7n h\u1ea1 nhi\u1ec7t b\u1eb1ng c\u00e1ch gi\u1ea3m d\u1ea7n t\u1ed1c \u0111\u1ed9 v\u00e0\u00a0\u0111i b\u1ed9 nhanh trong v\u00f2ng 5-10 ph\u00fat tr\u01b0\u1edbc khi d\u1eebng l\u1ea1i.\/.<\/span><\/i><\/li>\n<\/ul>\n

        Ngu\u1ed3n b\u00e1o S\u1ee9c kh\u1ecfe & \u0110\u1eddi s\u1ed1ng<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

        \u200fCh\u1ea1y b\u1ed9\u00a0l\u00e0 c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3\u00a0gi\u1ea3m c\u00e2n, gi\u00fap\u00a0c\u01a1 th\u1ec3 s\u0103n ch\u1eafc\u00a0v\u00e0 t\u0103ng c\u01b0\u1eddng\u00a0\u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o. Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng, ch\u1ea1y b\u1ed9 c\u00f3 hi\u1ec7u qu\u1ea3 \u0111\u00e1ng k\u1ec3 trong vi\u1ec7c gi\u1ea3m m\u1ee1 th\u1eeba \u1edf b\u1ee5ng, k\u1ec3 c\u1ea3 khi ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng thay \u0111\u1ed5i nhi\u1ec1u. \u200f \u200f\u0110\u1ec3\u00a0gi\u1ea3m c\u00e2n nhanh, b\u1ea1n n\u00ean \u0111\u01b0a ra […]<\/p>\n","protected":false},"author":3,"featured_media":18412,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","footnotes":""},"categories":[303],"tags":[],"class_list":["post-18410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bai"],"_links":{"self":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/18410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/comments?post=18410"}],"version-history":[{"count":0,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/18410\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media\/18412"}],"wp:attachment":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media?parent=18410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/categories?post=18410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/tags?post=18410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}