{"id":3870,"date":"2024-12-26T04:39:42","date_gmt":"2024-12-25T21:39:42","guid":{"rendered":"https:\/\/blog.coolmate.me\/cool-down-la-gi-4817-3870"},"modified":"2024-12-26T04:39:42","modified_gmt":"2024-12-25T21:39:42","slug":"cool-down-la-gi-4817","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/cool-down-la-gi-4817","title":{"rendered":"Cool Down l\u00e0 g\u00ec? T\u1ea7m quan tr\u1ecdng c\u1ee7a ch\u1ea1y th\u1ea3 l\u1ecfng Cool Down cho runner"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n Cool Down ch\u1ec9 m\u1ea5t 5 &ndash;10 ph&uacute;t nh\u01b0ng l\u1ea1i mang l\u1ea1i hi\u1ec7u qu\u1ea3 l\u1edbn, gi&uacute;p runners b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v&agrave; tr\u1ea3i nghi\u1ec7m ch\u1ea1y b\u1ed9 m\u1ed9t c&aacute;ch an to&agrave;n, hi\u1ec7u qu\u1ea3. V\u1eady Cool Down l&agrave; g&igrave;? C&ugrave;ng t&igrave;m hi\u1ec3u v&igrave; sao n&oacute; l\u1ea1i c\u1ea7n thi\u1ebft v&agrave; c&aacute;ch th\u1ef1c hi\u1ec7n \u0111&uacute;ng \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe khi t\u1eadp luy\u1ec7n nh&eacute;!<\/p>\n<h2 dir=\"ltr\" role=\"presentation\">Cool down l&agrave; g&igrave;?<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Cool Down hay &#8220;h\u1ea1 nhi\u1ec7t&#8221;<strong> <\/strong>l&agrave; qu&aacute; tr&igrave;nh gi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng sau khi ho&agrave;n th&agrave;nh b&agrave;i t\u1eadp ho\u1eb7c c&aacute;c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. M\u1ee5c \u0111&iacute;ch ch&iacute;nh c\u1ee7a Cool Down l&agrave; gi&uacute;p c\u01a1 th\u1ec3 chuy\u1ec3n t\u1eeb tr\u1ea1ng th&aacute;i ho\u1ea1t \u0111\u1ed9ng cao \u0111\u1ed9 v\u1ec1 tr\u1ea1ng th&aacute;i ngh\u1ec9 ng\u01a1i b&igrave;nh th\u01b0\u1eddng m\u1ed9t c&aacute;ch an to&agrave;n v&agrave; hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Trong su\u1ed1t qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n, nh\u1ecbp tim v&agrave; l\u01b0u l\u01b0\u1ee3ng m&aacute;u t\u0103ng cao \u0111\u1ec3 \u0111&aacute;p \u1ee9ng nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng. Cool Down gi\u1ea3m s\u1ef1 t&iacute;ch t\u1ee5 axit lactic trong c\u01a1 b\u1eafp, \u0111i\u1ec1u h&ograve;a nh\u1ecbp tim, gi\u1ea3m ch&oacute;ng m\u1eb7t, bu\u1ed3n n&ocirc;n, h\u1ea1n ch\u1ebf t&igrave;nh tr\u1ea1ng c\u0103ng c\u01a1.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/cool-down-la-gi-1_(1).png\" alt=\"Cool Down l&agrave; qu&aacute; tr&igrave;nh gi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 sau khi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao \" width=\"1200\" height=\"900\"><em>Cool Down l&agrave; qu&aacute; tr&igrave;nh gi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 sau khi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao<\/em><\/p>\n<h2 dir=\"ltr\" role=\"presentation\">T&aacute;c d\u1ee5ng c\u1ee7a Cool Down trong ch\u1ea1y b\u1ed9<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Vi\u1ec7c th\u1ef1c hi\u1ec7n Cool Down sau m\u1ed7i bu\u1ed5i ch\u1ea1y b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i &iacute;ch thi\u1ebft th\u1ef1c, \u0111\u1eb7c bi\u1ec7t v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. D\u01b0\u1edbi \u0111&acirc;y l&agrave; nh\u1eefng t&aacute;c d\u1ee5ng ch&iacute;nh m&agrave; Cool Down \u0111em l\u1ea1i:<\/p>\n<p dir=\"ltr\"><strong>Ph\u1ee5c h\u1ed3i n&acirc;ng cao cho c\u01a1 b\u1eafp:<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Cool Down \u0111&uacute;ng c&aacute;ch c\u1ea3i thi\u1ec7n l\u01b0u th&ocirc;ng m&aacute;u, gi&uacute;p cung c\u1ea5p oxy v&agrave; dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho c\u01a1 b\u1eafp, \u0111\u1ed3ng th\u1eddi lo\u1ea1i b\u1ecf CO2. \u0110i\u1ec1u n&agrave;y t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 ph\u1ee5c h\u1ed3i v&agrave; gi&uacute;p c\u01a1 b\u1eafp s\u1eb5n s&agrave;ng cho c&aacute;c bu\u1ed5i ch\u1ea1y ti\u1ebfp theo.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/cool-down-la-gi-2_(1).png\" alt=\"Cool Down gi&uacute;p ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp \" width=\"1200\" height=\"900\"><em>Cool Down gi&uacute;p ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/em><\/p>\n<p dir=\"ltr\"><strong>Th&uacute;c \u0111\u1ea9y tu\u1ea7n ho&agrave;n m&aacute;u:<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Khi ch\u1ea1y, nh\u1ecbp tim t\u0103ng cao \u0111\u1ec3 cung c\u1ea5p m&aacute;u v&agrave; oxy cho c\u01a1 b\u1eafp. Cool Down gi&uacute;p nh\u1ecbp tim gi\u1ea3m d\u1ea7n, tr&aacute;nh t&igrave;nh tr\u1ea1ng t\u1ee5t huy\u1ebft &aacute;p \u0111\u1ed9t ng\u1ed9t c&oacute; th\u1ec3 g&acirc;y ch&oacute;ng m\u1eb7t ho\u1eb7c bu\u1ed3n n&ocirc;n.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/cool-down-la-gi-3_30.png\" alt=\"Cool Down gi&uacute;p tu\u1ea7n ho&agrave;n m&aacute;u t\u1ed1t h\u01a1n\" width=\"1200\" height=\"900\"><em>Cool Down gi&uacute;p tu\u1ea7n ho&agrave;n m&aacute;u t\u1ed1t h\u01a1n<\/em><\/p>\n<p dir=\"ltr\"><strong>Th\u01b0 gi&atilde;n c\u01a1 b\u1eafp:<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Cool Down gi&uacute;p c\u01a1 b\u1eafp, kh\u1edbp v&agrave; c&aacute;c m&ocirc; m\u1ec1m gi\u1ea3m &aacute;p l\u1ef1c v&agrave; c\u0103ng th\u1eb3ng. C&aacute;c \u0111\u1ed9ng t&aacute;c gi&atilde;n c\u01a1 sau ch\u1ea1y c&ograve;n t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 linh ho\u1ea1t, gi\u1ea3m nguy c\u01a1 c\u0103ng c\u01a1, chu\u1ed9t r&uacute;t ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng do qu&aacute; t\u1ea3i.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/cool-down-la-gi-4_21.png\" alt=\"Cool Down gi&uacute;p c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c th\u01b0 gi&atilde;n\" width=\"1200\" height=\"900\"><em>Cool Down gi&uacute;p c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c th\u01b0 gi&atilde;n<\/em><\/p>\n<p dir=\"ltr\"><strong>Gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp:<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Cool Down gi&uacute;p gi\u1ea3m s\u1ef1 t&iacute;ch t\u1ee5 axit lactic &ndash; nguy&ecirc;n nh&acirc;n g&acirc;y m\u1ecfi v&agrave; \u0111au nh\u1ee9c c\u01a1 b\u1eafp sau khi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao. Vi\u1ec7c gi&atilde;n c\u01a1 nh\u1eb9 nh&agrave;ng trong qu&aacute; tr&igrave;nh h\u1ea1 nhi\u1ec7t c\u0169ng gi&uacute;p c\u01a1 b\u1eafp th\u01b0 gi&atilde;n v&agrave; ph\u1ee5c h\u1ed3i nhanh h\u01a1n.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/cool-down-la-gi-5_79.png\" alt=\"Cool Down gi&uacute;p gi\u1ea3m \u0111au c\u01a1 \" width=\"1200\" height=\"900\"><em>Cool Down gi&uacute;p gi\u1ea3m \u0111au c\u01a1<\/em><\/p>\n<p dir=\"ltr\"><strong>L\u1ee3i &iacute;ch v\u1ec1 tinh th\u1ea7n v&agrave; t&acirc;m l&yacute;:<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ch\u1ea1y b\u1ed9 c&oacute; th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 s\u1ea3n sinh adrenaline v&agrave; endorphin, khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y &#8220;ph\u1ea5n kh&iacute;ch&#8221; sau khi ch\u1ea1y. Cool Down gi&uacute;p b\u1ea1n th\u01b0 gi&atilde;n, \u0111i\u1ec1u ch\u1ec9nh t&acirc;m tr\u1ea1ng v&agrave; chu\u1ea9n b\u1ecb tinh th\u1ea7n tr\u1edf l\u1ea1i v\u1edbi c&aacute;c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng&agrave;y.<\/p>\n<p>{{{productpreview_grid title=&#8221;\u0110\u1ed3 ch\u1ea1y b\u1ed9&#8221;}}} 6732bc1852ab582832140fb2,6710b166ed4046591e57dd08,66f64d8cf78da9131c5e7e94 {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" role=\"presentation\">C&aacute;c b\u01b0\u1edbc ch\u1ea1y Cool Down trong ch\u1ea1y b\u1ed9<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n Cool Down \u0111&uacute;ng c&aacute;ch \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o b\u1ea1n k\u1ebft th&uacute;c bu\u1ed5i ch\u1ea1y m\u1ed9t c&aacute;ch ho&agrave;n h\u1ea3o v&agrave; an to&agrave;n nh\u1ea5t l&agrave;:<\/p>\n<p dir=\"ltr\"><strong>B\u01b0\u1edbc 1: Gi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Sau khi ho&agrave;n th&agrave;nh b&agrave;i ch\u1ea1y, h&atilde;y gi\u1ea3m t\u1ed1c \u0111\u1ed9 xu\u1ed1ng m\u1ee9c ch\u1ea1y ch\u1eadm ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh&agrave;ng trong 5&ndash;10 ph&uacute;t. H&iacute;t th\u1edf s&acirc;u v&agrave; \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 c\u01a1 th\u1ec3 th\u01b0 gi&atilde;n v&agrave; h\u1ed7 tr\u1ee3 oxy h&oacute;a c\u01a1 b\u1eafp. N\u1ebfu b\u1ea1n ch\u1ea1y c\u01b0\u1eddng \u0111\u1ed9 cao (ch\u1ea1y nhanh, ch\u1ea1y d&agrave;i), th\u1eddi gian gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 c&oacute; th\u1ec3 k&eacute;o d&agrave;i h\u01a1n.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/cool-down-la-gi-6_9.png\" alt=\"\u0110\u1ea7u ti&ecirc;n b\u1ea1n n&ecirc;n gi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y\" width=\"1200\" height=\"900\"><em>\u0110\u1ea7u ti&ecirc;n b\u1ea1n n&ecirc;n gi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y<\/em><\/p>\n<p dir=\"ltr\"><strong>B\u01b0\u1edbc 2: K\u1ebft h\u1ee3p v\u1edbi c&aacute;c b&agrave;i t\u1eadp gi&atilde;n c\u01a1<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Sau khi gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y, b\u1ea1n c&oacute; th\u1ec3 th\u01b0 gi&atilde;n c&aacute;c nh&oacute;m c\u01a1 v\u1eeba ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh, c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t v&agrave; gi\u1ea3m c\u0103ng c\u1ee9ng c\u01a1 b\u1eafp b\u1eb1ng c&aacute;ch gi&atilde;n c\u01a1.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}C&aacute;ch th\u1ef1c hi\u1ec7n:<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>C\u01a1 b\u1eafp \u0111&ugrave;i tr\u01b0\u1edbc (Quadriceps):<\/strong> \u0110\u1ee9ng th\u1eb3ng, k&eacute;o g&oacute;t ch&acirc;n v\u1ec1 ph&iacute;a m&ocirc;ng, gi\u1eef 20&ndash;30 gi&acirc;y.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>C\u01a1 b\u1eafp \u0111&ugrave;i sau (Hamstrings): <\/strong>C&uacute;i ng\u01b0\u1eddi v\u1ec1 ph&iacute;a tr\u01b0\u1edbc, gi\u1eef ch&acirc;n th\u1eb3ng, k&eacute;o c\u0103ng ph\u1ea7n sau \u0111&ugrave;i.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>C\u01a1 b\u1eafp ch&acirc;n (Calves):<\/strong> \u0110\u1ea9y ng\u01b0\u1eddi v&agrave;o t\u01b0\u1eddng, ch&acirc;n sau du\u1ed7i th\u1eb3ng \u0111\u1ec3 k&eacute;o c\u0103ng b\u1eafp ch&acirc;n.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>Gi&atilde;n c\u01a1 to&agrave;n th&acirc;n: <\/strong>K\u1ebft h\u1ee3p c&aacute;c \u0111\u1ed9ng t&aacute;c xoay ng\u01b0\u1eddi, gi&atilde;n c\u01a1 vai, tay \u0111\u1ec3 th\u01b0 gi&atilde;n t\u1ed5ng th\u1ec3.{{{\/infobox}}}<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><em><strong>L\u01b0u &yacute;:<\/strong> B\u1ea1n n&ecirc;n gi\u1eef m\u1ed7i \u0111\u1ed9ng t&aacute;c t\u1eeb 20&ndash;30 gi&acirc;y v&agrave; tr&aacute;nh gi\u1eadt m\u1ea1nh \u0111\u1ec3 kh&ocirc;ng l&agrave;m t\u1ed5n th\u01b0\u01a1ng c\u01a1.<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\" role=\"presentation\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/cool-down-la-gi-7_94.png\" alt=\"Ti\u1ebfp theo b\u1ea1n n&ecirc;n th\u1ef1c hi\u1ec7n c&aacute;c b&agrave;i t\u1eadp gi&atilde;n c\u01a1 \" width=\"1200\" height=\"900\">Ti\u1ebfp theo b\u1ea1n n&ecirc;n th\u1ef1c hi\u1ec7n c&aacute;c b&agrave;i t\u1eadp gi&atilde;n c\u01a1<\/em><\/p>\n<p dir=\"ltr\"><strong>B\u01b0\u1edbc 3: Ti\u1ebfp th&ecirc;m nhi&ecirc;n li\u1ec7u cho c\u01a1 b\u1eafp<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v&agrave; h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau l&agrave; \u0111i\u1ec1u r\u1ea5t c\u1ea7n thi\u1ebft sau khi ch\u1ea1y b\u1ed9. B\u1ea1n c&oacute; th\u1ec3 th\u1ef1c hi\u1ec7n b\u1eb1ng c&aacute;ch u\u1ed1ng n\u01b0\u1edbc b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i (electrolytes) \u0111\u1ec3 b&ugrave; l\u1ea1i l\u01b0\u1ee3ng n\u01b0\u1edbc v&agrave; kho&aacute;ng ch\u1ea5t m\u1ea5t \u0111i qua m\u1ed3 h&ocirc;i.Ngo&agrave;i ra c&oacute; th\u1ec3 \u0103n nh\u1eb9 c&aacute;c th\u1ef1c ph\u1ea9m ch\u1ee9a carbohydrate (\u0111\u1ec3 ph\u1ee5c h\u1ed3i glycogen) v&agrave; protein (\u0111\u1ec3 t&aacute;i t\u1ea1o c\u01a1 b\u1eafp). V&iacute; d\u1ee5: Chu\u1ed1i, s\u1eefa chua, b&aacute;nh m&igrave; nguy&ecirc;n c&aacute;m ho\u1eb7c thanh n\u0103ng l\u01b0\u1ee3ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/cool-down-la-gi-8_66.png\" alt=\"Cu\u1ed1i c&ugrave;ng b\u1ea1n c\u1ea7n n\u1ea1p th&ecirc;m n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 b\u1eafp v&agrave; c\u01a1 th\u1ec3\" width=\"1200\" height=\"900\"><em>Cu\u1ed1i c&ugrave;ng b\u1ea1n c\u1ea7n n\u1ea1p th&ecirc;m n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 b\u1eafp v&agrave; c\u01a1 th\u1ec3<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em>Hi\u1ec3u r&otilde; kh&aacute;i ni\u1ec7m <strong>Cool Down l&agrave; g&igrave;<\/strong>, c&aacute;ch th\u1ef1c hi\u1ec7n nh\u01b0 th\u1ebf n&agrave;o kh&ocirc;ng ch\u1ec9 gi&uacute;p b\u1ea1n tr&aacute;nh c&aacute;c v\u1ea5n \u0111\u1ec1 nh\u01b0 chu\u1ed9t r&uacute;t, ch&oacute;ng m\u1eb7t hay \u0111au nh\u1ee9c m&agrave; c&ograve;n h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i nhanh ch&oacute;ng \u0111\u1ec3 s\u1eb5n s&agrave;ng cho bu\u1ed5i ch\u1ea1y ti\u1ebfp theo. Gh&eacute; th\u0103m <a href=\"https:\/\/www.coolmate.me\/blog\" target=\"_blank\" rel=\"noopener\"><strong>Coolmate Blog<\/strong><\/a> \u0111\u1ec3 tham kh\u1ea3o th&ecirc;m nhi\u1ec1u b&agrave;i vi\u1ebft hay v\u1ec1 th\u1ec3 thao, s\u1ee9c kh\u1ecfe kh&aacute;c nh&eacute;!<\/em><\/p>\n<p><strong><\/strong><\/p>\n<p dir=\"ltr\">{{{infobox}}} &gt;&gt;Xem Th&ecirc;m:<\/p>\n<ul>\n<li dir=\"ltr\" style=\"font-family: arial, helvetica, sans-serif;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/thuat-ngu-chay-bo-1167\">25 thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 th\u01b0\u1eddng g\u1eb7p d&agrave;nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"font-family: arial, helvetica, sans-serif;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/11-bai-tap-gym-than-duoi-cho-nu-de-thuc-hien-hieu-qua-cao-4795\">11 b&agrave;i t\u1eadp gym th&acirc;n d\u01b0\u1edbi cho n\u1eef d\u1ec5 th\u1ef1c hi\u1ec7n, hi\u1ec7u qu\u1ea3 cao<\/a><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"font-family: arial, helvetica, sans-serif;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/nhung-cach-tap-gym-nu-hieu-qua-dang-dep-chuan-3-vong-4675\">Nh\u1eefng c&aacute;ch t\u1eadp gym n\u1eef hi\u1ec7u qu\u1ea3, d&aacute;ng \u0111\u1eb9p, chu\u1ea9n 3 v&ograve;ng<\/a><\/p>\n<\/li>\n<\/ul>\n<p style=\"font-family: arial, helvetica, sans-serif;\">{{{\/infobox}}}<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Th\u1ef1c hi\u1ec7n Cool Down ch\u1ec9 m\u1ea5t 5 &ndash;10 ph&uacute;t nh\u01b0ng l\u1ea1i mang l\u1ea1i hi\u1ec7u qu\u1ea3 l\u1edbn, gi&uacute;p runners b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v&agrave; tr\u1ea3i nghi\u1ec7m ch\u1ea1y b\u1ed9 m\u1ed9t c&aacute;ch an to&agrave;n, hi\u1ec7u qu\u1ea3. V\u1eady Cool Down l&agrave; g&igrave;? C&ugrave;ng t&igrave;m hi\u1ec3u v&igrave; sao n&oacute; l\u1ea1i c\u1ea7n thi\u1ebft v&agrave; c&aacute;ch th\u1ef1c hi\u1ec7n \u0111&uacute;ng \u0111\u1ec3 b\u1ea3o v\u1ec7&#8230;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-3870","post","type-post","status-publish","format-standard","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3870"}],"version-history":[{"count":0,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3870\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}