{"id":4269,"date":"2024-12-12T12:48:00","date_gmt":"2024-12-12T05:48:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/huong-dan-cach-su-dung-may-chay-bo-1310-4269"},"modified":"2025-12-09T15:50:44","modified_gmt":"2025-12-09T08:50:44","slug":"huong-dan-cach-su-dung-may-chay-bo-1310","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/huong-dan-cach-su-dung-may-chay-bo-1310","title":{"rendered":"H\u01b0\u1edbng d\u1eabn s\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch, an to\u00e0n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"

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M\u00e1y ch\u1ea1y b\u1ed9 l\u00e0 thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng trong c\u1ea3 ph\u00f2ng gym l\u1eabn kh\u00f4ng gian luy\u1ec7n t\u1eadp t\u1ea1i nh\u00e0 nh\u1edd t\u00ednh ti\u1ec7n l\u1ee3i v\u00e0 hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe. V\u1edbi kh\u1ea3 n\u0103ng m\u00f4 ph\u1ecfng c\u00e1c b\u00e0i t\u1eadp cardio, m\u00e1y kh\u00f4ng ch\u1ec9 h\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n, ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n n\u00e2ng cao th\u1ec3 l\u1ef1c to\u00e0n di\u1ec7n.\u00a0<\/span><\/strong><\/p>\n

Trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, Coolmate<\/a> s\u1ebd h\u01b0\u1edbng d\u1eabn s\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9 chi ti\u1ebft cho b\u1ea1n, t\u1eeb b\u01b0\u1edbc chu\u1ea9n b\u1ecb cho \u0111\u1ebfn khi luy\u1ec7n t\u1eadp, gi\u00fap b\u1ea1n s\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch v\u00e0 x\u00e2y d\u1ef1ng th\u00f3i quen t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 t\u1ea1i nh\u00e0.<\/strong><\/span><\/strong><\/p>\n

Chu\u1ea9n b\u1ecb k\u1ef9 c\u00e0ng – B\u01b0\u1edbc \u0111\u1ec7m an to\u00e0n cho bu\u1ed5i t\u1eadp hi\u1ec7u qu\u1ea3<\/span><\/strong><\/h2>\n

S\u1ef1 chu\u1ea9n b\u1ecb chu \u0111\u00e1o tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i t\u1eadp l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t, gi\u00fap b\u1ea1n t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao h\u01a1n.<\/span><\/strong><\/p>\n

1. L\u1ef1a ch\u1ecdn trang ph\u1ee5c v\u00e0 gi\u00e0y ph\u00f9 h\u1ee3p<\/span><\/strong><\/h3>\n

Khi t\u1eadp luy\u1ec7n, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd v\u1eadn \u0111\u1ed9ng nhi\u1ec1u v\u00e0 ti\u1ebft m\u1ed3 h\u00f4i. Do \u0111\u00f3, vi\u1ec7c l\u1ef1a ch\u1ecdn trang ph\u1ee5c <\/span>tho\u1ea3i m\u00e1i<\/span>, c\u00f3 kh\u1ea3 n\u0103ng <\/span>th\u1ea5m h\u00fat m\u1ed3 h\u00f4i<\/span> t\u1ed1t v\u00e0 <\/span>co gi\u00e3n<\/span> l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft. Nh\u1eefng b\u1ed9 \u0111\u1ed3 l\u00e0m t\u1eeb ch\u1ea5t li\u1ec7u nh\u01b0 <\/span>Polyester<\/span> hay <\/span>Spandex<\/span> th\u01b0\u1eddng r\u1ea5t nh\u1eb9, nhanh kh\u00f4 v\u00e0 \u0111\u00e0n h\u1ed3i t\u1ed1t, gi\u00fap b\u1ea1n lu\u00f4n c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu, kh\u00f4ng b\u1ecb v\u01b0\u1edbng v\u00edu hay b\u00ed b\u00e1ch trong qu\u00e1 tr\u00ecnh t\u1eadp. Vi\u1ec7c m\u1eb7c m\u1ed9t chi\u1ebfc \u00e1o cotton d\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n nhanh ch\u00f3ng c\u1ea3m th\u1ea5y n\u1eb7ng n\u1ec1 v\u00e0 \u1ea9m \u01b0\u1edbt, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 t\u1eadp trung v\u00e0 hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.<\/span><\/strong><\/p>\n

{{{productpreview}}} 68108c5486df4f779879a6f1 {{{\/productpreview}}}<\/p>\n

\u0110\u1ec3 t\u1ed1i \u01b0u tr\u1ea3i nghi\u1ec7m, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o <\/span>\u00e1o nam th\u1ec3 thao Coolmate<\/span><\/a>, n\u1ed5i b\u1eadt v\u1edbi c\u00f4ng ngh\u1ec7 v\u1ea3i <\/span>Excool<\/span> m\u00e1t m\u1ebb v\u00e0 \u0111\u00e0n h\u1ed3i cao \u2013 gi\u00fap b\u1ea1n t\u1ef1 tin v\u1eadn \u0111\u1ed9ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn cu\u1ed1i bu\u1ed5i t\u1eadp.<\/span><\/strong><\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, gi\u00e0y ch\u1ea1y b\u1ed9 c\u0169ng l\u00e0 ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh r\u1ea5t quan tr\u1ecdng. H\u00e3y ch\u1ecdn gi\u00e0y ch\u1ea1y chuy\u00ean d\u1ee5ng c\u00f3 l\u1edbp \u0111\u1ec7m t\u1ed1t \u0111\u1ec3 gi\u1ea3m ch\u1ea5n, \u0111\u1ebf b\u00e1m ch\u1eafc \u0111\u1ec3 ch\u1ed1ng tr\u01a1n tr\u01b0\u1ee3t, v\u00e0 thi\u1ebft k\u1ebf h\u1ed7 tr\u1ee3 t\u1ed1t cho c\u1ed5 ch\u00e2n. Tr\u00e1nh s\u1eed d\u1ee5ng gi\u00e0y \u0111i ch\u01a1i, gi\u00e0y th\u1eddi trang \u2013 ch\u00fang kh\u00f4ng \u0111\u1ee7 kh\u1ea3 n\u0103ng b\u1ea3o v\u1ec7 b\u00e0n ch\u00e2n trong \u0111i\u1ec1u ki\u1ec7n v\u1eadn \u0111\u1ed9ng m\u1ea1nh.<\/span><\/strong><\/p>\n

{{{infobox}}} >>> Xem th\u00eam:<\/span> Kh\u00e1m ph\u00e1 BST <\/span>Qu\u1ea7n th\u1ec3 thao nam<\/span><\/a> m\u1edbi nh\u1ea5t t\u1eeb Coolmate {{{\/infobox}}}<\/span><\/strong><\/p>\n

{{{productpreview_grid}}} 615303df9fbae3181324d635,6708ec74383a951d926ff969,66864aa0226e68159c3b7bf8 {{{\/productpreview_grid}}}<\/p>\n

2. Chu\u1ea9n b\u1ecb n\u01b0\u1edbc u\u1ed1ng v\u00e0 kh\u0103n lau<\/span><\/strong><\/h3>\n

T\u1eadp luy\u1ec7n v\u1edbi m\u00e1y ch\u1ea1y b\u1ed9 khi\u1ebfn b\u1ea1n m\u1ea5t nhi\u1ec1u n\u01b0\u1edbc, v\u00ec v\u1eady h\u00e3y chu\u1ea9n b\u1ecb s\u1eb5n m\u1ed9t chai n\u01b0\u1edbc \u0111\u1ec3 b\u00f9 n\u01b0\u1edbc k\u1ecbp th\u1eddi. B\u00ean c\u1ea1nh \u0111\u00f3, kh\u0103n lau m\u1ed3 h\u00f4i s\u1ebd gi\u00fap gi\u1eef cho m\u1eb7t v\u00e0 tay lu\u00f4n kh\u00f4 r\u00e1o, tr\u00e1nh g\u00e2y tr\u01a1n tr\u01b0\u1ee3t hay l\u00e0m gi\u1ea3m t\u1ea7m nh\u00ecn.<\/span><\/strong><\/p>\n

\"Chai<\/span><\/span><\/strong><\/p>\n

Chai n\u01b0\u1edbc v\u00e0 kh\u0103n \u0111\u1eb7t \u1edf khay \u0111\u1ef1ng \u0111\u1ed3 c\u1ee7a m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 thu\u1eadn ti\u1ec7n khi s\u1eed d\u1ee5ng<\/span><\/strong><\/p>\n

3. Ki\u1ec3m tra m\u00e1y ch\u1ea1y b\u1ed9 v\u00e0 kh\u00f4ng gian t\u1eadp luy\u1ec7n tr\u01b0\u1edbc khi kh\u1edfi \u0111\u1ed9ng<\/span><\/strong><\/h3>\n

\"Tr\u01b0\u1edbc<\/span><\/span><\/strong><\/p>\n

Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u, h\u00e3y d\u00e0nh v\u00e0i ph\u00fat ki\u1ec3m tra t\u1ed5ng th\u1ec3 m\u00e1y ch\u1ea1y b\u1ed9<\/span><\/strong><\/p>\n

\u0110\u1ea3m b\u1ea3o m\u00e1y \u0111\u01b0\u1ee3c \u0111\u1eb7t ch\u1eafc ch\u1eafn tr\u00ean m\u1eb7t ph\u1eb3ng, kh\u00f4ng b\u1ecb rung l\u1eafc, v\u00e0 c\u00e1c ph\u00edm ch\u1ee9c n\u0103ng ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng. Ngo\u00e0i ra, ki\u1ec3m tra h\u1ec7 th\u1ed1ng \u0111i\u1ec7n c\u0169ng r\u1ea5t quan tr\u1ecdng: d\u00e2y c\u1eafm ph\u1ea3i ch\u1eafc ch\u1eafn, kh\u00f4ng h\u1edf ho\u1eb7c \u1ea9m \u01b0\u1edbt, tr\u00e1nh nguy c\u01a1 ch\u1eadp ch\u00e1y. \u01afu ti\u00ean d\u00f9ng \u1ed5 c\u1eafm ri\u00eang bi\u1ec7t, c\u00f3 n\u1ed1i \u0111\u1ea5t \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n \u0111i\u1ec7n.<\/span><\/strong><\/p>\n

{{{infobox}}} >>>Xem th\u00eam: <\/span>H\u01b0\u1edbng d\u1eabn s\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9 an to\u00e0n, t\u0103ng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n<\/span><\/a> {{{\/infobox}}}<\/span><\/strong><\/p>\n

4. Kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch<\/span><\/strong><\/h3>\n

Kh\u1edfi \u0111\u1ed9ng l\u00e0 b\u01b0\u1edbc b\u1eaft bu\u1ed9c tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i t\u1eadp cardio, \u0111\u1eb7c bi\u1ec7t v\u1edbi m\u00e1y ch\u1ea1y b\u1ed9. Vi\u1ec7c n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 n\u00f3ng l\u00ean, m\u00e1u l\u01b0u th\u00f4ng t\u1ed1t h\u01a1n m\u00e0 c\u00f2n l\u00e0m m\u1ec1m c\u00e1c kh\u1edbp, gi\u00fap b\u1ea1n v\u1eadn \u0111\u1ed9ng m\u01b0\u1ee3t m\u00e0 v\u00e0 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/p>\n

\"D\u00e0nh<\/span><\/span><\/strong><\/p>\n

D\u00e0nh 5\u201310 ph\u00fat \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c xoay kh\u1edbp nh\u1eb9 nh\u00e0ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch\u00e2n<\/span><\/strong><\/p>\n

Sau \u0111\u00f3, \u0111i b\u1ed9 t\u1ea1i ch\u1ed7 ho\u1eb7c tr\u00ean m\u00e1y v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm (1\u20132 km\/h) trong v\u00e0i ph\u00fat \u0111\u1ec3 l\u00e0m quen nh\u1ecbp chuy\u1ec3n \u0111\u1ed9ng. Ti\u1ebfp theo, th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u0111\u1ed9ng nh\u01b0 \u0111\u00e1 ch\u00e2n, n\u00e2ng cao \u0111\u00f9i, b\u01b0\u1edbc ngang \u0111\u1ec3 c\u01a1 th\u1ec3 ho\u00e0n to\u00e0n s\u1eb5n s\u00e0ng.<\/span><\/strong><\/p>\n

L\u01b0u \u00fd:<\/span> Tr\u00e1nh gi\u00e3n c\u01a1 t\u0129nh (gi\u1eef m\u1ed9t t\u01b0 th\u1ebf qu\u00e1 l\u00e2u) tr\u01b0\u1edbc khi t\u1eadp ch\u00ednh. Lo\u1ea1i gi\u00e3n c\u01a1 n\u00e0y ch\u1ec9 n\u00ean th\u1ef1c hi\u1ec7n \u1edf giai \u0111o\u1ea1n h\u1ea1 nhi\u1ec7t sau bu\u1ed5i t\u1eadp \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/span><\/strong><\/p>\n

{{{infobox}}} >>> Xem th\u00eam: <\/span>C\u00e1ch ph\u1ed1i \u0111\u1ed3 ch\u1ea1y b\u1ed9 cho nam: T\u1eeb A \u0111\u1ebfn Z<\/span><\/a> {{{\/infobox}}}<\/span><\/strong><\/p>\n

{{{productpreview}}} 64587ccd63a25764a81ba82d {{{\/productpreview}}}<\/span><\/strong><\/p>\n

L\u00e0m quen v\u1edbi b\u1ea3ng \u0111i\u1ec1u khi\u1ec3n v\u00e0 c\u00e1c n\u00fat ch\u1ee9c n\u0103ng c\u01a1 b\u1ea3n c\u1ee7a m\u00e1y ch\u1ea1y b\u1ed9<\/span><\/strong><\/h2>\n

Hi\u1ec3u r\u00f5 <\/span>b\u1ea3ng \u0111i\u1ec1u khi\u1ec3n m\u00e1y ch\u1ea1y b\u1ed9<\/span> s\u1ebd gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t bu\u1ed5i t\u1eadp hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u1ea3m b\u1ea3o <\/span>an to\u00e0n<\/span> t\u1ed1i \u0111a.<\/span><\/strong><\/p>\n

1. Kh\u00f3a an to\u00e0n\u00a0<\/span><\/strong><\/h3>\n

Kh\u00f3a an to\u00e0n th\u01b0\u1eddng l\u00e0 m\u1ed9t mi\u1ebfng nam ch\u00e2m m\u00e0u \u0111\u1ecf c\u00f3 d\u00e2y v\u00e0 k\u1eb9p, g\u1eafn tr\u00ean b\u1ea3ng \u0111i\u1ec1u khi\u1ec3n m\u00e1y. \u0110\u00e2y l\u00e0 thi\u1ebft b\u1ecb ng\u1eaft \u0111i\u1ec7n kh\u1ea9n c\u1ea5p \u2013 khi b\u1ecb r\u00fat ra, m\u00e1y s\u1ebd d\u1eebng ngay l\u1eadp t\u1ee9c, gi\u00fap ng\u0103n ch\u1eb7n tai n\u1ea1n khi b\u1ea1n m\u1ea5t th\u0103ng b\u1eb1ng ho\u1eb7c tr\u01b0\u1ee3t ch\u00e2n.<\/span><\/strong><\/p>\n

\"Lu\u00f4n<\/span><\/span><\/strong><\/p>\n

Lu\u00f4n lu\u00f4n g\u1eafn kh\u00f3a an to\u00e0n tr\u01b0\u1edbc khi nh\u1ea5n n\u00fat Start<\/span><\/strong><\/p>\n

C\u00e1ch s\u1eed d\u1ee5ng:<\/span> M\u1ed9t \u0111\u1ea7u kh\u00f3a g\u1eafn v\u00e0o v\u1ecb tr\u00ed \u0111\u01b0\u1ee3c ch\u1ec9 \u0111\u1ecbnh tr\u00ean <\/span>b\u1ea3ng \u0111i\u1ec1u khi\u1ec3n<\/span>. \u0110\u1ea7u k\u1eb9p c\u00f2n l\u1ea1i <\/span>ph\u1ea3i \u0111\u01b0\u1ee3c k\u1eb9p ch\u1eafc ch\u1eafn<\/span> v\u00e0o qu\u1ea7n \u00e1o c\u1ee7a b\u1ea1n (v\u1ecb tr\u00ed ngang h\u00f4ng ho\u1eb7c b\u1ee5ng l\u00e0 l\u00fd t\u01b0\u1edfng, \u0111\u1ea3m b\u1ea3o d\u00e2y kh\u00f4ng qu\u00e1 ch\u00f9ng l\u00e0m v\u01b0\u1edbng v\u00edu ho\u1eb7c qu\u00e1 c\u0103ng khi\u1ebfn d\u1ec5 b\u1ecb tu\u1ed9t).<\/span><\/strong><\/p>\n

2. C\u00e1c n\u00fat \u0111i\u1ec1u khi\u1ec3n ch\u00ednh th\u01b0\u1eddng g\u1eb7p<\/span><\/strong><\/h3>\n

N\u00fat <\/span>Start<\/span> \u0111\u1ec3 b\u1eaft \u0111\u1ea7u v\u1eadn h\u00e0nh m\u00e1y, v\u00e0 n\u00fat <\/span>Stop<\/span> d\u00f9ng \u0111\u1ec3 d\u1eebng l\u1ea1i m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb, kh\u00e1c v\u1edbi vi\u1ec7c r\u00fat kh\u00f3a an to\u00e0n \u2013 v\u1ed1n s\u1ebd d\u1eebng m\u00e1y \u0111\u1ed9t ng\u1ed9t. Hai n\u00fat <\/span>Speed + \/ \u2013 <\/span>cho ph\u00e9p b\u1ea1n t\u0103ng ho\u1eb7c gi\u1ea3m t\u1ed1c \u0111\u1ed9 c\u1ee7a b\u0103ng t\u1ea3i t\u00f9y theo kh\u1ea3 n\u0103ng c\u1ee7a m\u00ecnh. T\u01b0\u01a1ng t\u1ef1, <\/span>Incline + \/ \u2013<\/span> s\u1ebd \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 d\u1ed1c, t\u1ea1o c\u1ea3m gi\u00e1c nh\u01b0 b\u1ea1n \u0111ang \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y tr\u00ean \u0111\u1ecba h\u00ecnh \u0111\u1ed3i n\u00fai.\u00a0<\/span><\/strong><\/p>\n

\"\u0110\u00e2y<\/span><\/span><\/strong><\/p>\n

\u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp v\u00e0 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 h\u01a1n<\/span><\/strong><\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, m\u1ed9t s\u1ed1 d\u00f2ng m\u00e1y hi\u1ec7n \u0111\u1ea1i c\u00f2n t\u00edch h\u1ee3p c\u00e1c <\/span>ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n t\u1ef1 \u0111\u1ed9ng<\/span>, \u0111\u01b0\u1ee3c k\u00fd hi\u1ec7u b\u1eb1ng n\u00fat <\/span>Program<\/span> ho\u1eb7c <\/span>Mode<\/span>. Nh\u1eefng ch\u1ebf \u0111\u1ed9 n\u00e0y gi\u00fap b\u1ea1n thay \u0111\u1ed5i b\u00e0i t\u1eadp m\u1ed9t c\u00e1ch linh ho\u1ea1t, t\u1eeb ch\u1ea1y gi\u1ea3m c\u00e2n, t\u0103ng s\u1ee9c b\u1ec1n \u0111\u1ebfn luy\u1ec7n t\u1eadp bi\u1ebfn t\u1ed1c. Ngo\u00e0i ra, n\u00fat <\/span>Quick Speed<\/span> ho\u1eb7c Quick Incline gi\u00fap b\u1ea1n chuy\u1ec3n nhanh \u0111\u1ebfn c\u00e1c m\u1ee9c t\u1ed1c \u0111\u1ed9 hay \u0111\u1ed9 d\u1ed1c c\u1ed1 \u0111\u1ecbnh (v\u00ed d\u1ee5 nh\u01b0 3 km\/h, 6 km\/h, 9 km\/h), r\u1ea5t ti\u1ec7n l\u1ee3i khi mu\u1ed1n thay \u0111\u1ed5i c\u01b0\u1eddng \u0111\u1ed9 ngay l\u1eadp t\u1ee9c.<\/span><\/strong><\/p>\n

{{{infobox}}} >>>Xem th\u00eam: <\/span>So S\u00e1nh M\u00e1y Ch\u1ea1y B\u1ed9 Elip V\u00e0 Kingsport \u0110\u1ea7y \u0110\u1ee7 Nh\u1ea5t<\/span><\/a> {{{\/infobox}}}<\/span><\/strong><\/p>\n

3. M\u00e0n h\u00ecnh hi\u1ec3n th\u1ecb th\u00f4ng s\u1ed1<\/span><\/strong><\/h3>\n

B\u1ea1n n\u00ean ch\u00fa \u00fd \u0111\u1ebfn <\/span>m\u00e0n h\u00ecnh hi\u1ec3n th\u1ecb<\/span> c\u1ee7a m\u00e1y. T\u1ea1i \u0111\u00e2y, b\u1ea1n s\u1ebd th\u1ea5y c\u00e1c th\u00f4ng s\u1ed1 nh\u01b0 th\u1eddi gian t\u1eadp luy\u1ec7n, qu\u00e3ng \u0111\u01b0\u1eddng \u0111\u00e3 ch\u1ea1y, t\u1ed1c \u0111\u1ed9 hi\u1ec7n t\u1ea1i, \u0111\u1ed9 d\u1ed1c, l\u01b0\u1ee3ng calo ti\u00eau hao, v\u00e0 \u0111\u00f4i khi l\u00e0 c\u1ea3 nh\u1ecbp tim n\u1ebfu m\u00e1y c\u00f3 t\u00edch h\u1ee3p c\u1ea3m bi\u1ebfn.\u00a0<\/span><\/strong><\/p>\n

 <\/p>\n

\"D\u1eef<\/p>\n

D\u1eef li\u1ec7u n\u00e0y gi\u00fap b\u1ea1n theo d\u00f5i s\u00e1t sao hi\u1ec7u qu\u1ea3 bu\u1ed5i t\u1eadp<\/span><\/strong><\/p>\n

Vi\u1ec7c l\u00e0m quen v\u00e0 s\u1eed d\u1ee5ng th\u00e0nh th\u1ea1o b\u1ea3ng \u0111i\u1ec1u khi\u1ec3n s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ef1 tin h\u01a1n khi luy\u1ec7n t\u1eadp, \u0111\u1ed3ng th\u1eddi t\u1ed1i \u01b0u \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o an to\u00e0n. \u0110\u00e2y ch\u00ednh l\u00e0 b\u01b0\u1edbc \u0111\u1ec7m quan tr\u1ecdng tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o c\u00e1c k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 chuy\u00ean s\u00e2u.<\/span><\/strong><\/p>\n

{{{infobox}}} >>>Xem th\u00eam:<\/span> [CHI TI\u1ebeT] Ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 hay \u1edf ngo\u00e0i tr\u1eddi t\u1ed1t h\u01a1n?<\/span><\/a> {{{\/infobox}}}<\/span><\/strong><\/p>\n

Nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng \u0111\u1ec3 s\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9 an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3<\/span><\/strong><\/h2>\n

B\u01b0\u1edbc 1: L\u00ean m\u00e1y \u0111\u00fang c\u00e1ch<\/span><\/strong><\/p>\n

\"H\u00e3y<\/span><\/span><\/strong><\/p>\n

H\u00e3y \u0111\u1ee9ng l\u00ean hai d\u1ea3i nh\u1ef1a c\u1ed1 \u0111\u1ecbnh n\u1eb1m \u1edf hai b\u00ean b\u0103ng t\u1ea3i c\u1ee7a m\u00e1y ch\u1ea1y b\u1ed9<\/span><\/strong><\/p>\n

Kh\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1ee9ng tr\u1ef1c ti\u1ebfp l\u00ean b\u0103ng t\u1ea3i khi m\u00e1y ch\u01b0a kh\u1edfi \u0111\u1ed9ng, v\u00ec n\u1ebfu b\u0103ng t\u1ea3i \u0111\u1ed9t ng\u1ed9t chuy\u1ec3n \u0111\u1ed9ng, b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb gi\u1eadt m\u00ecnh, m\u1ea5t th\u0103ng b\u1eb1ng v\u00e0 d\u1eabn \u0111\u1ebfn t\u00e9 ng\u00e3 \u2013 m\u1ed9t trong nh\u1eefng l\u1ed7i ph\u1ed5 bi\u1ebfn \u1edf ng\u01b0\u1eddi m\u1edbi s\u1eed d\u1ee5ng.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: G\u1eafn kh\u00f3a an to\u00e0n<\/span><\/strong><\/p>\n

\"Sau<\/span><\/span><\/strong><\/p>\n

Sau khi \u0111\u00e3 v\u00e0o v\u1ecb tr\u00ed \u0111\u00fang, h\u00e3y g\u1eafn kh\u00f3a an to\u00e0n<\/span><\/strong><\/p>\n

\u0110\u00e2y l\u00e0 thi\u1ebft b\u1ecb d\u1ea1ng nam ch\u00e2m k\u00e8m theo d\u00e2y c\u00e0i, v\u1edbi m\u1ed9t \u0111\u1ea7u g\u1eafn v\u00e0o m\u00e1y, \u0111\u1ea7u c\u00f2n l\u1ea1i b\u1ea1n c\u1ea7n k\u1eb9p v\u00e0o qu\u1ea7n \u00e1o \u1edf v\u00f9ng eo. Trong tr\u01b0\u1eddng h\u1ee3p b\u1ea1n b\u1ecb tr\u01b0\u1ee3t ch\u00e2n ho\u1eb7c ng\u00e3, kh\u00f3a an to\u00e0n s\u1ebd b\u1eadt ra, khi\u1ebfn m\u00e1y t\u1ef1 \u0111\u1ed9ng d\u1eebng l\u1ea1i \u2013 gi\u00fap ng\u0103n ch\u1eb7n c\u00e1c tai n\u1ea1n nghi\u00eam tr\u1ecdng. \u0110\u00e2y l\u00e0 b\u01b0\u1edbc b\u1eaft bu\u1ed9c trong m\u1ecdi bu\u1ed5i t\u1eadp.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Kh\u1edfi \u0111\u1ed9ng m\u00e1y v\u00e0 b\u1eaft \u0111\u1ea7u \u0111i b\u1ed9<\/span><\/strong><\/p>\n

\"B\u0103ng<\/span><\/span><\/strong><\/p>\n

B\u0103ng t\u1ea3i s\u1ebd b\u1eaft \u0111\u1ea7u di chuy\u1ec3n ch\u1eadm, th\u01b0\u1eddng t\u1eeb kho\u1ea3ng 0.8 \u0111\u1ebfn 1.0 km\/h<\/span><\/strong><\/p>\n

H\u00e3y nh\u1ea5n n\u00fat <\/span>Start<\/span> \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng m\u00e1y. Khi b\u0103ng t\u1ea3i \u0111\u00e3 ch\u1ea1y \u1ed5n \u0111\u1ecbnh, b\u1ea1n h\u00e3y t\u1eeb t\u1eeb b\u01b0\u1edbc t\u1eebng ch\u00e2n m\u1ed9t l\u00ean b\u0103ng t\u1ea3i. Trong giai \u0111o\u1ea1n \u0111\u1ea7u ho\u1eb7c n\u1ebfu c\u1ea3m th\u1ea5y ch\u01b0a v\u1eefng, b\u1ea1n c\u00f3 th\u1ec3 b\u00e1m nh\u1eb9 tay v\u00e0o tay v\u1ecbn \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng. B\u1eaft \u0111\u1ea7u \u0111i b\u1ed9 ch\u1eadm trong 1\u20132 ph\u00fat \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi nh\u1ecbp chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a m\u00e1y.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: \u0110i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 v\u00e0 \u0111\u1ed9 d\u1ed1c ph\u00f9 h\u1ee3p<\/span><\/strong><\/p>\n

Sau khi \u0111\u00e3 quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng n\u00fat \u201cSpeed (+)\u201d \u0111\u1ec3 t\u0103ng t\u1ed1c t\u1eeb t\u1eeb. H\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb \u0111i b\u1ed9 nhanh r\u1ed3i chuy\u1ec3n d\u1ea7n sang ch\u1ea1y b\u1ed9 ch\u1eadm n\u1ebfu c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 \u0111\u1ee7 s\u1ee9c.\u00a0<\/span><\/strong><\/p>\n

\"T\u1ed1c<\/span><\/span><\/strong><\/p>\n

T\u1ed1c \u0111\u1ed9 l\u00fd t\u01b0\u1edfng l\u00e0 m\u1ee9c b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec \u0111\u1ec1u trong v\u00e0i ph\u00fat m\u00e0 kh\u00f4ng th\u1ea5y qu\u00e1 s\u1ee9c<\/span><\/strong><\/p>\n

T\u01b0\u01a1ng t\u1ef1, n\u1ebfu mu\u1ed1n t\u0103ng \u0111\u1ed9 kh\u00f3, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 d\u1ed1c b\u1eb1ng n\u00fat \u201cIncline (+)\u201d. Tuy nhi\u00ean, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i t\u0103ng t\u1ed1c \u0111\u1ed9 v\u00e0 \u0111\u1ed9 d\u1ed1c m\u1ed9t c\u00e1ch t\u1eeb t\u1ed1n, t\u1eebng n\u1ea5c nh\u1ecf m\u1ed9t. Tr\u00e1nh tuy\u1ec7t \u0111\u1ed1i vi\u1ec7c thay \u0111\u1ed5i \u0111\u1ed9t ng\u1ed9t, v\u00ed d\u1ee5 t\u1eeb 3 km\/h nh\u1ea3y v\u1ecdt l\u00ean 8 km\/h, v\u00ec \u0111i\u1ec1u n\u00e0y d\u1ec5 khi\u1ebfn c\u01a1 th\u1ec3 s\u1ed1c, m\u1ea5t ki\u1ec3m so\u00e1t v\u00e0 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/p>\n

{{{infobox}}}Tham kh\u1ea3o BST<\/span> Yoga & Pilates<\/span><\/a> n\u1eef m\u1edbi ra m\u1eaft {{{\/infobox}}}<\/span><\/strong><\/p>\n

{{{productpreview_grid}}} 67c6d8942e051c1c9d68405d,67bfc99739cfa04dde6109cb {{{\/productpreview_grid}}}<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 5: Duy tr\u00ec k\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u00fang<\/span><\/strong><\/p>\n

\"T\u01b0<\/span><\/span><\/strong><\/p>\n

T\u01b0 th\u1ebf khi ch\u1ea1y l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh \u0111\u1ebfn hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u1ed9 an to\u00e0n c\u1ee7a bu\u1ed5i t\u1eadp<\/span><\/strong><\/p>\n

B\u1ea1n n\u00ean gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean, h\u01a1i nghi\u00eang nh\u1eb9 v\u1ec1 ph\u00eda tr\u01b0\u1edbc t\u1eeb ph\u1ea7n h\u00f4ng. Tay n\u00ean \u0111\u01b0\u1ee3c g\u1eadp kho\u1ea3ng 90 \u0111\u1ed9, \u0111\u00e1nh t\u1ef1 nhi\u00ean theo nh\u1ecbp ch\u1ea1y, kh\u00f4ng vung ngang ng\u01b0\u1eddi. \u0110\u1ed3ng th\u1eddi, b\u1ea1n c\u1ea7n h\u00edt th\u1edf nh\u1ecbp nh\u00e0ng \u2013 c\u00f3 th\u1ec3 theo ki\u1ec3u 2:2 ho\u1eb7c 3:3, t\u1ee9c l\u00e0 h\u00edt v\u00e0o trong 2 b\u01b0\u1edbc ch\u00e2n, th\u1edf ra trong 2 b\u01b0\u1edbc ch\u00e2n. H\u00edt b\u1eb1ng m\u0169i v\u00e0 th\u1edf ra b\u1eb1ng mi\u1ec7ng s\u1ebd gi\u00fap duy tr\u00ec l\u01b0\u1ee3ng oxy cho c\u01a1 b\u1eafp.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 6: H\u1ea1 nhi\u1ec7t (Cool-down) v\u00e0 k\u1ebft th\u00fac b\u00e0i t\u1eadp<\/span><\/strong><\/p>\n

Gi\u1ed1ng nh\u01b0 kh\u1edfi \u0111\u1ed9ng, giai \u0111o\u1ea1n h\u1ea1 nhi\u1ec7t c\u0169ng r\u1ea5t quan tr\u1ecdng.\u00a0<\/span><\/strong><\/p>\n

\"Trong<\/span><\/span><\/strong><\/p>\n

Trong 5\u201310 ph\u00fat cu\u1ed1i bu\u1ed5i t\u1eadp, h\u00e3y gi\u1ea3m d\u1ea7n t\u1ed1c \u0111\u1ed9 v\u00e0 \u0111\u1ed9 d\u1ed1c v\u1ec1 m\u1ee9c \u0111i b\u1ed9 ch\u1eadm\u00a0<\/span><\/strong><\/p>\n

Vi\u1ec7c n\u00e0y gi\u00fap nh\u1ecbp tim v\u00e0 huy\u1ebft \u00e1p tr\u1edf v\u1ec1 tr\u1ea1ng th\u00e1i b\u00ecnh th\u01b0\u1eddng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean, tr\u00e1nh c\u1ea3m gi\u00e1c cho\u00e1ng v\u00e1ng ho\u1eb7c m\u1ec7t m\u1ecfi \u0111\u1ed9t ng\u1ed9t. Sau khi m\u00e1y \u0111\u00e3 ch\u1eadm l\u1ea1i, nh\u1ea5n n\u00fat \u201cStop\u201d v\u00e0 ti\u1ebfp t\u1ee5c \u0111i b\u1ed9 nh\u1eb9 cho \u0111\u1ebfn khi b\u0103ng t\u1ea3i d\u1eebng ho\u00e0n to\u00e0n.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 7: B\u01b0\u1edbc xu\u1ed1ng m\u00e1y an to\u00e0n v\u00e0 th\u00e1o kh\u00f3a an to\u00e0n<\/span><\/strong><\/p>\n

Khi b\u0103ng t\u1ea3i \u0111\u00e3 d\u1eebng h\u1eb3n, b\u1ea1n h\u00e3y nh\u1eb9 nh\u00e0ng \u0111\u01b0a hai ch\u00e2n tr\u1edf l\u1ea1i hai thanh \u0111\u1ee9ng hai b\u00ean b\u0103ng t\u1ea3i. Sau \u0111\u00f3, b\u01b0\u1edbc h\u1eb3n xu\u1ed1ng kh\u1ecfi m\u00e1y ch\u1ea1y b\u1ed9. Cu\u1ed1i c\u00f9ng, th\u00e1o kh\u00f3a an to\u00e0n kh\u1ecfi ng\u01b0\u1eddi v\u00e0 g\u1eafn l\u1ea1i l\u00ean b\u1ea3ng \u0111i\u1ec1u khi\u1ec3n \u0111\u1ec3 chu\u1ea9n b\u1ecb cho l\u1ea7n t\u1eadp sau.<\/span><\/strong><\/p>\n

{{{infobox}}} >>>Xem th\u00eam: <\/span>Kinh nghi\u1ec7m mua m\u00e1y ch\u1ea1y b\u1ed9 gia \u0111\u00ecnh: H\u01b0\u1edbng d\u1eabn chi ti\u1ebft gi\u00fap d\u1ec5 l\u1ef1a ch\u1ecdn<\/span><\/a> {{{\/infobox}}}<\/span><\/strong><\/p>\n

T\u1eadn d\u1ee5ng c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n c\u00e0i \u0111\u1eb7t s\u1eb5n<\/span><\/strong><\/h2>\n

M\u00e1y ch\u1ea1y b\u1ed9 \u0111i\u1ec7n hi\u1ec7n \u0111\u1ea1i th\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u00edch h\u1ee3p s\u1eb5n nhi\u1ec1u ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n t\u1ef1 \u0111\u1ed9ng, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng c\u1ea3i thi\u1ec7n hi\u1ec7u qu\u1ea3 v\u00e0 gi\u1eef \u0111\u01b0\u1ee3c h\u1ee9ng th\u00fa khi t\u1eadp. C\u00e1c ch\u01b0\u01a1ng tr\u00ecnh n\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 t\u1ef1 \u0111\u1ed9ng thay \u0111\u1ed5i t\u1ed1c \u0111\u1ed9 v\u00e0 \u0111\u1ed9 d\u1ed1c trong su\u1ed1t bu\u1ed5i t\u1eadp, mang \u0111\u1ebfn nh\u1eefng tr\u1ea3i nghi\u1ec7m phong ph\u00fa, m\u00f4 ph\u1ecfng g\u1ea7n h\u01a1n v\u1edbi \u0111i\u1ec1u ki\u1ec7n th\u1ef1c t\u1ebf.<\/span><\/strong><\/p>\n

\"Vi\u1ec7c<\/span><\/span><\/strong><\/p>\n

Vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh c\u00f3 s\u1eb5n s\u1ebd gi\u00fap b\u1ea1n nh\u1eafm \u0111\u1ebfn m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 nh\u01b0 gi\u1ea3m c\u00e2n, n\u00e2ng cao s\u1ee9c b\u1ec1n,…<\/span><\/strong><\/p>\n

M\u1ed9t s\u1ed1 ch\u01b0\u01a1ng tr\u00ecnh ph\u1ed5 bi\u1ebfn bao g\u1ed3m:<\/span><\/strong><\/p>\n