{"id":5063,"date":"2022-03-16T03:32:04","date_gmt":"2022-03-15T20:32:04","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/2022\/03\/16\/luyen-tap-the-hinh-va-cu-ta-an-toan\/"},"modified":"2024-03-17T03:55:56","modified_gmt":"2024-03-16T20:55:56","slug":"luyen-tap-the-hinh-va-cu-ta-an-toan","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/luyen-tap-the-hinh-va-cu-ta-an-toan\/","title":{"rendered":"Luy\u1ec7n t\u1eadp th\u1ec3 h\u00ecnh v\u00e0 c\u1eed t\u1ea1 an to\u00e0n"},"content":{"rendered":"<h2 id=\"giu-an-toan\">Gi\u1eef an to\u00e0n<\/h2>\n<p><span style=\"font-size: 16px;\"> \u0110\u1ed1i v\u1edbi m\u00f4n c\u1eed t\u1ea1, cho d\u00f9 b\u1ea1n t\u1eadp \u0111\u1ec3 gi\u1eef d\u00e1ng, \u0111\u1ec3 theo \u0111u\u1ed5i th\u1ec3 thao hay \u0111\u1ec3 thi \u0111\u1ea5u, \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng ho\u1eb7c th\u1eadm ch\u00ed t\u1eed vong. Nh\u1eefng h\u01b0\u1edbng d\u1eabn sau \u0111\u00e2y s\u1ebd gi\u00fap b\u1ea1n an to\u00e0n khi luy\u1ec7n t\u1eadp. <\/span><\/p>\n<h2 id=\"tim-mot-nguoi-huong-dan\">T\u00ecm m\u1ed9t ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn<\/h2>\n<p><span style=\"font-size: 16px;\"> T\u00ecm m\u1ed9t ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n luy\u1ec7n t\u1eadp m\u1ed9t c\u00e1ch \u0111\u00fang \u0111\u1eafn. K\u1ef9 thu\u1eadt t\u1ed1t l\u00e0 m\u1ed9t trong nh\u1eefng \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. M\u1ed9t hu\u1ea5n luy\u1ec7n vi\u00ean trung h\u1ecdc ho\u1eb7c hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 thao c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n. N\u1ebfu m\u1ed9t tr\u01b0\u1eddng \u0111\u1ea1i h\u1ecdc n\u1eb1m g\u1ea7n khu b\u1ea1n s\u1ed1ng, hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 h\u00ecnh cho c\u00e1c \u0111\u1ed9i th\u1ec3 thao tr\u01b0\u1eddng c\u00f3 th\u1ec3 cung c\u1ea5p cho b\u1ea1n l\u1eddi khuy\u00ean hay gi\u1edbi thi\u1ec7u nh\u1eefng hu\u1ea5n lu\u1eadn vi\u00ean kh\u00e1c. Hi\u1ec7p h\u1ed9i s\u1ee9c m\u1ea1nh v\u00e0 th\u1ec3 l\u1ef1c M\u1ef9 c\u0169ng c\u00f3 th\u1ec3 gi\u1edbi thi\u1ec7u m\u1ed9t hu\u1ea5n luy\u1ec7n vi\u00ean c\u00f3 tr\u00ecnh \u0111\u1ed9 trong khu v\u1ef1c c\u1ee7a b\u1ea1n. L\u1eddi khuy\u00ean t\u1eeb nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng c\u00f3 chuy\u00ean m\u00f4n nh\u01b0 cha m\u1eb9, b\u1ea1n b\u00e8, hu\u1ea5n luy\u1ec7n vi\u00ean ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi luy\u1ec7n t\u1eadp th\u1ec3 h\u00ecnh kh\u00e1c c\u00f3 th\u1ec3 kh\u00f4ng ch\u00ednh x\u00e1c. Nh\u1eefng cu\u1ed1n s\u00e1ch c\u00f3 th\u1ec3 gi\u00fap \u00edch, nh\u01b0ng kh\u00f4ng g\u00ec c\u00f3 th\u1ec3 t\u1ed1t h\u01a1n c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean c\u00e1 nh\u00e2n. <\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 16px;\"> <img decoding=\"async\" style=\"width: 450px; height: 300px;\" src=\"\/\/yhoccongdong.org\/Documents\/568_nguoi-huong-dan-cu-ta.jpg\" alt=\"Ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn c\u1eed t\u1ea1\" \/> <\/span><\/p>\n<h2 id=\"dat-muc-tieu\">\u0110\u1eb7t m\u1ee5c ti\u00eau<\/h2>\n<p><span style=\"font-size: 16px;\"> V\u1edbi s\u1ef1 gi\u00fap \u0111\u1ee1 c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean,\u00a0 b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t ra c\u00e1c m\u1ee5c ti\u00eau cho ch\u01b0\u01a1ng tr\u00ecnh luy\u1ec7n t\u1eadp th\u1ec3 h\u00ecnh. C\u00e1c m\u1ee5c ti\u00eau c\u1ee7a ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o tu\u1ed5i t\u00e1c, s\u1ef1 tr\u01b0\u1edfng th\u00e0nh v\u1ec1 th\u1ec3 ch\u1ea5t v\u00e0 l\u00fd do b\u1ea1n luy\u1ec7n t\u1eadp. B\u1ea1n c\u1ea7n ph\u1ea3i c\u00e2n nh\u1eafc c\u00e1c b\u00e0i t\u1eadp m\u00e0 b\u1ea1n s\u1ebd s\u1eed d\u1ee5ng, c\u01b0\u1eddng \u0111\u1ed9, tr\u1ecdng l\u01b0\u1ee3ng khi b\u1eaft \u0111\u1ea7u t\u1eadp v\u00e0 khi n\u00e0o c\u00f3 th\u1ec3 t\u0103ng m\u1ee9c t\u1ea1. <\/span><\/p>\n<h2 id=\"cho-cho-den-khi-ban-da-san-sang\">Ch\u1edd cho \u0111\u1ebfn khi b\u1ea1n \u0111\u00e3 s\u1eb5n s\u00e0ng<\/h2>\n<p><span style=\"font-size: 16px;\"> H\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi ph\u1ea3i ch\u1edd cho \u0111\u1ebfn khi<strong> \u00edt nh\u1ea5t l\u00e0 15 tu\u1ed5i<\/strong> tr\u01b0\u1edbc khi th\u1eed c\u00e1c m\u1ee9c t\u1ea1 ch\u00ednh. \u1ede tu\u1ed5i 15, c\u01a1 th\u1ec3 ch\u00fang ta \u0111\u00e3 \u0111\u1ee7 tr\u01b0\u1edfng th\u00e0nh cho c\u00e1c b\u00e0i t\u1eadp n\u00e0y. Nh\u1eefng m\u1ee9c t\u1ea1 ch\u00ednh, t\u1eadp luy\u1ec7n v\u1edbi nh\u1eefng thanh t\u1ea1, bao g\u1ed3m vi\u1ec7c c\u1eed \u0111\u1ea9y, n\u00e2ng t\u1ea1, n\u1eafm, ng\u1ed3i x\u1ed5m, b\u00e0i t\u1eadp c\u01a1 b\u1eafp v\u00e0 b\u00e0i t\u1eadp tr\u00ean b\u0103ng gh\u1ebf. Nh\u1eefng b\u00e0i t\u1eadp n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra ch\u1ea5n th\u01b0\u01a1ng n\u1ebfu b\u1ea1n n\u00e2ng t\u1ea1 n\u1eb7ng m\u00e0 kh\u00f4ng \u0111\u00fang k\u1ef9 thu\u1eadt v\u00e0 s\u1ef1 gi\u00fap \u0111\u1ee1 c\u1ee7a ng\u01b0\u1eddi h\u1ed7 tr\u1ee3. <\/span><\/p>\n<h2 id=\"khoi-dong-va-hoi-suc\">Kh\u1edfi \u0111\u1ed9ng v\u00e0 h\u1ed3i s\u1ee9c<\/h2>\n<p><span style=\"font-size: 16px;\"> Kh\u1edfi \u0111\u1ed9ng v\u00e0 ph\u1ee5c h\u1ed3i cho m\u1ed7i l\u1ea7n t\u1eadp. B\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng c\u1ee7a b\u1ea1n tr\u01b0\u1edbc khi c\u1eed t\u1ea1 bao g\u1ed3m b\u00e0i t\u1eadp co du\u1ed7i c\u01a1 th\u1ec3, ch\u1ed1ng \u0111\u1ea9y v\u00e0 ch\u1ea1y b\u1ed9. Khi b\u1ea1n b\u1eaft \u0111\u1ea7u m\u1ed7i b\u00e0i t\u1eadp c\u1eed t\u1ea1, h\u00e3y n\u00e2ng nh\u1eefng m\u1ee9c t\u1ea1 nh\u1ecf tr\u01b0\u1edbc v\u00e0 sau \u0111\u00f3 n\u00e2ng nh\u1eefng m\u1ee9c n\u1eb7ng h\u01a1n. Co du\u1ed7i c\u0169ng r\u1ea5t quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh h\u1ed3i s\u1ee9c c\u1ee7a b\u1ea1n. <\/span><\/p>\n<div style=\"background: #eee; border: 1px solid #ccc; padding: 5px 10px; width: 500px;\">\n<p><span style=\"font-size: 16px;\"> <strong> N\u00caN <\/strong> <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> C\u00f3 ng\u01b0\u1eddi h\u1ed7 tr\u1ee3 khi b\u1ea1n n\u00e2ng nh\u1eefng m\u1ee9c t\u1ea1 l\u1edbn. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Gi\u1eef l\u01b0ng th\u1eb3ng khi n\u00e2ng. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> S\u1eed d\u1ee5ng nh\u1eefng k\u1ef9 thu\u1eadt n\u00e2ng th\u00edch h\u1ee3p khi b\u1ea1n thay \u0111\u1ed5i m\u1ee9c t\u1ea1. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Mang gi\u00e0y c\u00f3 \u0111\u1ed9 b\u00e1m t\u1ed1t. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Ph\u1ea3i b\u1ea3o \u0111\u1ea3m r\u1eb1ng c\u00e1c thi\u1ebft b\u1ecb b\u1ea1n s\u1eed d\u1ee5ng c\u00f2n t\u1ed1t. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 16px;\"> <strong> KH\u00d4NG N\u00caN <\/strong> <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> Kh\u00f4ng th\u1edf g\u1ea5p (th\u1edf v\u00e0o v\u00e0 th\u1edf ra nhanh) ho\u1eb7c gi\u1eef h\u01a1i th\u1edf c\u1ee7a b\u1ea1n khi b\u1ea1n n\u00e2ng tr\u1ecdng l\u01b0\u1ee3ng n\u1eb7ng. Th\u1edf ra khi b\u1ea1n n\u00e2ng. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Kh\u00f4ng ti\u1ebfp t\u1ee5c n\u00e2ng n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y \u0111au. H\u00e3y ng\u01b0ng nh\u1eefng b\u00e0i t\u1eadp n\u1eb7ng trong v\u00e0i ng\u00e0y, ho\u1eb7c th\u1eed v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng \u00edt h\u01a1n. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Kh\u00f4ng luy\u1ec7n t\u1eadp b\u1ea5t k\u1ef3 nh\u00f3m c\u01a1 n\u00e0o nhi\u1ec1u h\u01a1n 3 l\u1ea7n m\u1ed9t tu\u1ea7n. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Kh\u00f4ng &#8220;\u0103n gian&#8221; v\u1ec1 k\u1ef9 thu\u1eadt c\u1ee7a b\u1ea1n \u0111\u1ec3 n\u00e2ng tr\u1ecdng l\u01b0\u1ee3ng n\u1eb7ng h\u01a1n b\u1ea1n c\u00f3 th\u1ec3 n\u00e2ng. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Kh\u00f4ng n\u00e2ng tr\u1ecdng l\u01b0\u1ee3ng n\u1eb7ng m\u00e0 kh\u00f4ng c\u00f3 ng\u01b0\u1eddi h\u1ed7 tr\u1ee3. <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Kh\u00f4ng n\u00e2ng nhi\u1ec1u h\u01a1n m\u1ee9c t\u1ea1 an to\u00e0n \u0111\u1ed1i v\u1edbi b\u1ea1n.<\/span><\/li>\n<\/ul>\n<\/div>\n<pre>Xem th\u00eam b\u00e0i\u00a0<a href=\"https:\/\/yhoccongdong.com\/thongtin\/nhung-luu-y-ve-cang-co-trong-tap-luyen-the-thao\/\" target=\"_blank\" rel=\"noopener\">Nh\u1eefng l\u01b0u \u00fd v\u1ec1 c\u0103ng c\u01a1 trong t\u1eadp luy\u1ec7n th\u1ec3 thao<\/a><\/pre>\n<h2>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/h2>\n<p><span style=\"font-size: 16px;\"><a href=\"http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/exercise-fitness\/sports-safety\/weight-training-and-weight-lifting-safety.html\">http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/exercise-fitness\/sports-safety\/weight-training-and-weight-lifting-safety.html <\/a> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0110\u1ed1i v\u1edbi m\u00f4n c\u1eed t\u1ea1, cho d\u00f9 b\u1ea1n t\u1eadp \u0111\u1ec3 gi\u1eef d\u00e1ng, \u0111\u1ec3 theo \u0111u\u1ed5i th\u1ec3 thao hay \u0111\u1ec3 thi \u0111\u1ea5u, \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng ho\u1eb7c th\u1eadm ch\u00ed t\u1eed vong.<\/p>\n","protected":false},"author":260,"featured_media":5064,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5235,4076,5211,5217,5234],"tags":[4132,4133,3677,4134,4085],"series":[1790],"coauthors":[6806],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Luy\u1ec7n t\u1eadp th\u1ec3 h\u00ecnh v\u00e0 c\u1eed t\u1ea1 an to\u00e0n - Y H\u1ecdc C\u1ed9ng \u0110\u1ed3ng<\/title>\n<meta name=\"description\" content=\"\u0110\u1ed1i v\u1edbi m\u00f4n c\u1eed t\u1ea1, cho d\u00f9 b\u1ea1n t\u1eadp \u0111\u1ec3 gi\u1eef d\u00e1ng, \u0111\u1ec3 theo \u0111u\u1ed5i th\u1ec3 thao hay \u0111\u1ec3 thi \u0111\u1ea5u, \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng ho\u1eb7c th\u1eadm ch\u00ed t\u1eed vong.\" 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