{"id":4286,"date":"2023-03-15T16:36:33","date_gmt":"2023-03-15T09:36:33","guid":{"rendered":"https:\/\/blog.coolmate.me\/stretching-la-gi-1334-4286"},"modified":"2025-09-04T09:36:37","modified_gmt":"2025-09-04T02:36:37","slug":"stretching-la-gi-1334","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/stretching-la-gi-1334","title":{"rendered":"Stretching l\u00e0 g\u00ec? 10 sai l\u1ea7m khi gi\u00e3n c\u01a1 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i"},"content":{"rendered":"<p><strong id=\"docs-internal-guid-30c19ed4-7fff-d34a-0a9d-3b4f8c7aa65f\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Stretching hay gi&atilde;n c\u01a1 l&agrave; m\u1ed9t trong s\u1ed1 nh\u1eefng k\u1ef9 thu\u1eadt th\u01b0\u1eddng c&oacute; kh\u1ea3 n\u0103ng gi&uacute;p c\u1ea3i thi\u1ec7n k\u1ebft qu\u1ea3 luy\u1ec7n t\u1eadp, thi \u0111\u1ea5u th\u1ec3 d\u1ee5c th\u1ec3 thao. Tuy nhi&ecirc;n, c&oacute; r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ch\u01b0a hi\u1ec3u r&otilde; v\u1ec1 l\u1ee3i &iacute;ch c\u1ee7a stretching l&agrave; g&igrave; v&agrave; c&ograve;n g\u1eb7p ph\u1ea3i nhi\u1ec1u sai l\u1ea7m khi t\u1ef1 gi&atilde;n c\u01a1. <span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><a href=\"https:\/\/www.coolmate.me\" target=\"_blank\" rel=\"noopener\">Coolmate<\/a> s\u1ebd b\u1eadt m&iacute; cho b\u1ea1n nh\u1eefng th&ocirc;ng tin th&uacute; v\u1ecb v\u1ec1 stretching c\u0169ng nh\u01b0 ph\u01b0\u01a1ng ph&aacute;p thu\u1eadt luy\u1ec7n \u0111&uacute;ng k\u1ef9 thu\u1eadt.<\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_909.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Stretching gi&uacute;p c\u01a1 th\u1ec3 th&ecirc;m d\u1ebbo dai nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n l\u01b0u &yacute; m\u1ed9t s\u1ed1 \u0111i\u1ec1u khi luy\u1ec7n t\u1eadp<\/span><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 18pt; margin-bottom: 6pt;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Stretching l&agrave; g&igrave;?<\/span><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Stretching v\u1ed1n l&agrave; t\u1eeb ti\u1ebfng anh c\u1ee7a c&aacute;c b&agrave;i t\u1eadp &ldquo;gi&atilde;n c\u01a1&rdquo;. Qu&aacute; tr&igrave;nh n&agrave;y bao g\u1ed3m vi\u1ec7c b\u1ea1n th\u1ef1c hi\u1ec7n c&aacute;c t\u01b0 th\u1ebf, ho\u1ea1t \u0111\u1ed9ng gi&uacute;p k&eacute;o c\u0103ng to&agrave;n b\u1ed9 c\u01a1 th\u1ec3 ho\u1eb7c m\u1ed9t s\u1ed1 b\u1ed9 ph\u1eadn tr&ecirc;n c\u01a1 th\u1ec3.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Luy\u1ec7n t\u1eadp stretching kh&ocirc;ng h\u1ec1 ph&acirc;n bi\u1ec7t tu\u1ed5i t&aacute;c, gi\u1edbi t&iacute;nh hay \u0111\u1ed9 tu\u1ed5i, b\u1ea1n c&oacute; th\u1ec3 luy\u1ec7n t\u1eadp k\u1ec3 c\u1ea3 khi kh&ocirc;ng ph\u1ea3i m\u1ed9t ng\u01b0\u1eddi thi \u0111\u1ea5u th\u1ec3 thao chuy&ecirc;n nghi\u1ec7p. B&ecirc;n c\u1ea1nh \u0111&oacute;, ngo&agrave;i nh\u1eefng b&agrave;i t\u1eadp b&agrave;i b\u1ea3n th&igrave; trong c&aacute;c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng&agrave;y, b\u1ea1n c\u0169ng th\u01b0\u1eddng hay gi&atilde;n c\u01a1 m\u1ed9t c&aacute;ch v&ocirc; th\u1ee9c th&ocirc;ng qua c&aacute;c ho\u1ea1t \u0111\u1ed9ng t\u1ef1 nhi&ecirc;n.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_525.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi&atilde;n c\u01a1 gi&uacute;p ch&uacute;ng ta th\u1ea5y tho\u1ea3i m&aacute;i h\u01a1n sau th\u1eddi gian d&agrave;i kh&ocirc;ng luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed9t v&iacute; d\u1ee5 \u0111\u01a1n gi\u1ea3n ch&iacute;nh l&agrave; sau th\u1eddi gian l&agrave;m vi\u1ec7c li&ecirc;n t\u1ee5c tr\u01b0\u1edbc m&aacute;y t&iacute;nh, ch&uacute;ng ta s\u1ebd c&oacute; xu h\u01b0\u1edbng \u0111\u1ee9ng d\u1eady v\u01b0\u01a1n vai. C&aacute;c c\u01a1 s\u1ebd gi&atilde;n ra m\u1ed9t c&aacute;ch t\u1ef1 nhi&ecirc;n do nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3 khi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi.<\/span><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 18pt; margin-bottom: 6pt;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Luy\u1ec7n t\u1eadp Stretching c&oacute; l\u1ee3i &iacute;ch nh\u01b0 th\u1ebf n&agrave;o?<\/span><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u01a1 th\u1ec3 ch&uacute;ng ta khi kh&ocirc;ng \u0111\u01b0\u1ee3c gi&atilde;n c\u01a1 s\u1ebd tr\u1edf n&ecirc;n b\u1ecb c\u1ee9ng nh\u1eafc, gi\u1ea3m linh ho\u1ea1t. N\u1ebfu k&eacute;o d&agrave;i l&acirc;u th&igrave; \u0111i\u1ec1u n&agrave;y c&oacute; th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c&aacute;c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v&agrave; g&acirc;y ra s\u1ef1 kh&oacute; kh\u0103n tr&ocirc;ng th\u1ea5y khi th\u1ef1c hi\u1ec7n c&aacute;c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng&agrave;y.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_249.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u1ea1n c&oacute; th\u1ec3 t\u1eadp luy\u1ec7n Stretching \u1edf b\u1ea5t c\u1ee9 \u0111&acirc;u, b\u1ea5t c\u1ee9 khi n&agrave;o<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed9t \u0111i\u1ec1u \u0111\u1eb7c bi\u1ec7t c\u1ee7a stretching so v\u1edbi c&aacute;c b&agrave;i t\u1eadp th\u1ec3 d\u1ee5c kh&aacute;c l&agrave; b\u1ea1n s\u1ebd kh&ocirc;ng t\u1ed1n qu&aacute; nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 luy\u1ec7n t\u1eadp, kh&ocirc;ng c\u1ea7n mua s\u1eafm nh\u1eefng d\u1ee5ng c\u1ee5, ph\u1ee5 ki\u1ec7n \u0111\u1eaft ti\u1ec1n m&agrave; v\u1eabn \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3.<\/span><\/span><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Gi&uacute;p gi\u1ea3m t&igrave;nh tr\u1ea1ng c\u0103ng c\u01a1, chu\u1ed9t r&uacute;t, l&agrave;m ch\u1eadm qu&aacute; tr&igrave;nh tho&aacute;i h&oacute;a kh\u1edbp n\u1ebfu t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7t.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Khi\u1ebfn c\u01a1 th\u1ec3 d\u1ebbo dai h\u01a1n gi\u1eefa c&aacute;c nh&oacute;m c\u01a1 tr&ecirc;n c\u01a1 th\u1ec3, khi\u1ebfn b\u1ea1n kh&ocirc;ng th\u1ea5y qu&aacute; c\u1ee9ng ng\u01b0\u1eddi, m\u1ec7t m\u1ecfi khi ho\u1ea1t \u0111\u1ed9ng l&acirc;u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">T\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng tu\u1ea7n ho&agrave;n m&aacute;u c\u1ee7a c\u01a1 th\u1ec3, v\u1eadn chuy\u1ec3n nhi\u1ec1u oxy v&agrave; ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ebfn m\u1ecdi c\u01a1 quan t\u1eeb \u0111&oacute; gi\u1ea3m \u0111au nh\u1ee9c, khi\u1ebfn b\u1ea1n ph\u1ee5c h\u1ed3i \u1ed5n \u0111\u1ecbnh h\u01a1n sau c&aacute;c bu\u1ed5i luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_137.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi&atilde;n c\u01a1 \u0111em l\u1ea1i nhi\u1ec1u l\u1ee3i &iacute;ch m&agrave; kh&ocirc;ng ph\u1ea3i ai c\u0169ng bi\u1ebft<\/span><\/span><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Gi\u1ea3m ch\u1ea5n th\u01b0\u01a1ng trong qu&aacute; tr&igrave;nh luy\u1ec7n t\u1eadp th\u1ec3 thao.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u01b0 gi&atilde;n t&acirc;m l&yacute; trong th\u1eddi gian luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gia t\u0103ng ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c&aacute;c b\u1ed9 ph\u1eadn nh\u01b0 tay, ch&acirc;n ho\u1eb7c c&aacute;c kh\u1edbp; b\u1ea1n c&oacute; th\u1ec3 di chuy\u1ec3n r\u1ed9ng h\u01a1n, c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n m&agrave; kh&ocirc;ng c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi.<\/p>\n<\/li>\n<\/ul>\n<p>{{{infobox}}}&gt;&gt;&gt;Tham kh\u1ea3o ngay<\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/collection\/coolmate-activewear\" target=\"_blank\" rel=\"noopener\">Qu\u1ea7n &aacute;o th\u1ec3 thao<\/a>: D&ograve;ng s\u1ea3n ph\u1ea9m th\u1ec3 thao cho nam gi\u1edbi<\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym\" target=\"_blank\" rel=\"noopener\">Coolmate For Gym<\/a>: BST Qu\u1ea7n &aacute;o ph\u1ee5 ki\u1ec7n t\u1eadp gym cho nam gi\u1edbi<\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-chay-bo\" target=\"_blank\" rel=\"noopener\">\u0110\u1ed3 ch\u1ea1y b\u1ed9 nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1eeb Coolmate{{{\/infobox}}}<\/p>\n<p>{{{productpreview}}} 63f6c32c3a809f5be5567e75 {{{\/productpreview}}}<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 18pt; margin-bottom: 6pt;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nguy&ecirc;n t\u1eafc luy\u1ec7n t\u1eadp stretching<\/span><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">D\u1ef1a tr&ecirc;n nghi&ecirc;n c\u1ee9u v&agrave; th&ocirc;ng qua th\u1ef1c h&agrave;nh th\u1ef1c t\u1ebf, m\u1ed9t s\u1ed1 nguy&ecirc;n t\u1eafc khi luy\u1ec7n t\u1eadp stretching \u0111&atilde; \u0111\u01b0\u1ee3c \u0111\u01b0a ra, b\u1ea1n c&oacute; th\u1ec3 d\u1ef1a v&agrave;o \u0111&oacute; \u0111\u1ec3 t&igrave;m ra ph\u01b0\u01a1ng ph&aacute;p th\u1ef1c h&agrave;nh l&yacute; t\u01b0\u1edfng cho c\u01a1 th\u1ec3.<\/span><\/span><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Frequency: Tr\u01b0\u1edbc ti&ecirc;n l&agrave; t\u1ea7n s\u1ed1 gi&atilde;n c\u01a1, b\u1ea1n n&ecirc;n th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp n&agrave;y sau khi t\u1eadp ho\u1eb7c &iacute;t nh\u1ea5t l&agrave; 3 &#8211; 4 bu\u1ed5i\/tu\u1ea7n v&agrave; &aacute;p d\u1ee5ng ngay sau khi t\u1eadp xong bu\u1ed5i t\u1eadp ch&iacute;nh.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Intensity: Ti\u1ebfp \u0111&oacute; l&agrave; c\u01b0\u1eddng \u0111\u1ed9 stretching. B\u1ea1n n&ecirc;n th\u1ef1c hi\u1ec7n gi&atilde;n c\u01a1 m\u1ed9t c&aacute;ch ch\u1eadm r&atilde;i v&agrave; c&oacute; ki\u1ec3m so&aacute;t. \u0110\u1eb7c bi\u1ec7t kh&ocirc;ng &eacute;p c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n c&aacute;c \u0111\u1ed9ng t&aacute;c v\u01b0\u1ee3t kh\u1ea3 n\u0103ng \u0111\u1ec3 tr&aacute;nh nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh&ocirc;ng may. N\u1ebfu \u0111ang gi&atilde;n c\u01a1 m&agrave; b\u1ea1n c\u1ea3m th\u1ea5y \u0111au h\u01a1n b&igrave;nh th\u01b0\u1eddng th&igrave; b\u1ea1n \u0111ang t\u1eadp qu&aacute; s\u1ee9c v&agrave; n&ecirc;n gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 xu\u1ed1ng.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_574.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tu&acirc;n th\u1ee7 nguy&ecirc;n t\u1eafc khi t\u1eadp stretching s\u1ebd gi&uacute;p b\u1ea1n tr&aacute;nh \u0111\u01b0\u1ee3c nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh&ocirc;ng \u0111&aacute;ng c&oacute; khi luy\u1ec7n t\u1eadp<\/span><\/span><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Time: Th\u1eddi gian gi&atilde;n c\u01a1 v\u1eeba ph\u1ea3i, kh&ocirc;ng n&ecirc;n qu&aacute; l&acirc;u, l&yacute; t\u01b0\u1edfng nh\u1ea5t l&agrave; kho\u1ea3ng 10 &#8211; 15 ph&uacute;t sau khi t\u1eadp. Gi&atilde;n c\u01a1 c\u1ea7n gi&atilde;n \u0111\u1ec1u c\u1ea3 hai b&ecirc;n c\u01a1 th\u1ec3 v&agrave; \u1edf m\u1ed7i chuy\u1ec3n \u0111\u1ed9ng cu\u1ed1i c&ugrave;ng c\u1ee7a c\u01a1 th\u1ec3, b\u1ea1n n&ecirc;n gi\u1eef im 10 &#8211; 15 gi&acirc;y sau \u0111&oacute; m\u1edbi quay l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Type: Gi&atilde;n c\u01a1 \u0111\u01b0\u1ee3c chia ra l&agrave;m nhi\u1ec1u ki\u1ec3u, th&iacute;ch h\u1ee3p v\u1edbi t\u1eebng \u0111\u1ed1i t\u01b0\u1ee3ng, b\u1ea1n n&ecirc;n tham kh\u1ea3o &yacute; ki\u1ebfn c\u1ee7a PT tr\u01b0\u1edbc khi luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 18pt; margin-bottom: 6pt;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh\u1eefng sai l\u1ea7m khi Stretching m&agrave; b\u1ea1n c\u1ea7n \u0111\u1eb7c bi\u1ec7t l\u01b0u &yacute;<\/span><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed1i v\u1edbi b\u1ea5t k&igrave; b\u1ed9 m&ocirc;n th\u1ec3 thao n&agrave;o c\u0169ng v\u1eady, kh&ocirc;ng ch\u1ec9 ri&ecirc;ng \u0111\u1ed1i v\u1edbi stretching, ng\u01b0\u1eddi luy\u1ec7n t\u1eadp m\u1edbi ho\u1eb7c kh&ocirc;ng c&oacute; ai h\u1ed7 tr\u1ee3 r\u1ea5t d\u1ec5 m\u1eafc ph\u1ea3i nh\u1eefng sai l\u1ea7m trong qu&aacute; tr&igrave;nh th\u1ef1c hi\u1ec7n. \u0110&oacute; c\u0169ng l&agrave; l&yacute; do Coolmate h\u1ec7 th\u1ed1ng l\u1ea1i 10 sai l\u1ea7m ph\u1ed5 bi\u1ebfn nh\u1ea5t m&agrave; b\u1ea1n n&ecirc;n ch&uacute; &yacute; tr\u01b0\u1edbc khi luy\u1ec7n t\u1eadp \u0111\u1ed9ng t&aacute;c n&agrave;y.<\/span><\/span><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">1. \u0110\u1ed1i t\u01b0\u1ee3ng kh&ocirc;ng n&ecirc;n luy\u1ec7n t\u1eadp Stretching<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u1ebfu b\u1ea1n l&agrave; m\u1ed9t ng\u01b0\u1eddi m\u1eafc ph\u1ea3i b\u1ec7nh m&atilde;n t&iacute;nh nh\u01b0: tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng, ung th\u01b0,&#8230; hay c&aacute;c ch\u1ea5n th\u01b0\u01a1ng c\u01a1 th\u1ec3 th&igrave; b\u1ea1n n&ecirc;n tham kh\u1ea3o &yacute; ki\u1ebfn c\u1ee7a b&aacute;c s\u0129, nh&agrave; v\u1eadt l&yacute; tr\u1ecb li\u1ec7u v\u1ec1 c&aacute;ch gi&atilde;n c\u01a1 th&iacute;ch h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng ho\u1eb7c b\u1ea3n th&acirc;n c&oacute; n&ecirc;n t\u1eadp luy\u1ec7n hay kh&ocirc;ng.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_685.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u1ea7n ki\u1ec3m tra s\u1ee9c kh\u1ecfe tr\u01b0\u1edbc khi tham gia luy\u1ec7n t\u1eadp gi&atilde;n c\u01a1 nghi&ecirc;m t&uacute;c<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp stretching khi \u0111ang ch\u1ea5n th\u01b0\u01a1ng c&oacute; th\u1ec3 l&agrave;m t\u1ed5n th\u01b0\u01a1ng nghi&ecirc;m tr\u1ecdng h\u01a1n \u0111\u1ebfn b\u1eafp, g&acirc;n, c\u01a1 c\u1ee7a c\u01a1 th\u1ec3. V&iacute; d\u1ee5 d\u1ec5 h&igrave;nh dung h\u01a1n ch&iacute;nh l&agrave; khi b\u1ea1n c&oacute; v\u1ea5n \u0111\u1ec1 \u1edf l\u01b0ng d\u01b0\u1edbi nh\u01b0ng l\u1ea1i th\u1ef1c hi\u1ec7n t\u1eadp stretching g&acirc;n kheo v&agrave; c\u01a1 kh\u1edbp h&ocirc;ng th&igrave; ch\u1eafc ch\u1eafn c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y kh&ocirc;ng \u1ed5n.<\/span><\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">2. Kh&ocirc;ng kh\u1edfi \u0111\u1ed9ng ho\u1eb7c kh\u1edfi \u0111\u1ed9ng kh&ocirc;ng k\u1ef9 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n stretching<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C&oacute; th\u1ec3 n&oacute;i \u0111&acirc;y l&agrave; l\u1ed7i ph\u1ed5 bi\u1ebfn nh\u1ea5t m&agrave; h\u1ea7u h\u1ebft ai t\u1eadp stretching c\u0169ng m\u1eafc ph\u1ea3i. B\u1ea1n c\u0103ng c\u01a1 \u1edf m\u1ee9c \u0111\u1ed9 cao v&agrave; s&acirc;u nh\u01b0ng kh&ocirc;ng chu\u1ea9n b\u1ecb g&igrave; tr\u01b0\u1edbc th&igrave; s\u1ebd khi\u1ebfn b\u1ea3n th&acirc;n c\u1ea3m th\u1ea5y r\u1ea5t \u0111au.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed9t ph&uacute;t v\u1eadn \u0111\u1ed9ng nh\u1eb9 tr\u01b0\u1edbc m&aacute;y t\u1eadp cardio ho\u1eb7c m\u1ed9t v&agrave;i \u0111\u1ed9ng t&aacute;c th\u1ec3 d\u1ee5c c\u01a1 b\u1ea3n s\u1ebd gi&uacute;p c\u01a1 c\u1ee7a b\u1ea1n \u0111\u1ee7 \u1ea5m \u0111\u1ec3 b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp. Tuy nhi&ecirc;n \u0111\u1eebng lao v&agrave;o ngay nh\u1eefng b&agrave;i t\u1eadp gi&atilde;n c\u01a1 c&oacute; m\u1ee9c \u0111\u1ed9 kh&oacute; cao nh&eacute;!<\/span><\/span><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">3. Kh&ocirc;ng ch&uacute; &yacute; \u0111\u1ebfn h\u01a1i th\u1edf khi t\u1eadp luy\u1ec7n ho\u1eb7c th\u1edf sai c&aacute;ch<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed1i v\u1edbi nhi\u1ec1u b&agrave;i t\u1eadp th\u1ec3 d\u1ee5c th\u1ec3 thao th&igrave; vi\u1ec7c luy\u1ec7n t\u1eadp c&aacute;ch th\u1edf \u0111&uacute;ng l&agrave; v&ocirc; c&ugrave;ng quan tr\u1ecdng, th\u1edf \u0111&uacute;ng k\u1ebft h\u1ee3p r&egrave;n luy\u1ec7n th&igrave; hi\u1ec7u qu\u1ea3 s\u1ebd cao h\u01a1n. Stretching c\u0169ng n\u1eb1m trong s\u1ed1 nh\u1eefng b&agrave;i t\u1eadp b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p h\u01a1i th\u1edf khi th\u1ef1c hi\u1ec7n.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_420.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1edf c\u0169ng l&agrave; m\u1ed9t ph\u1ea7n c\u1ee7a b&agrave;i t\u1eadp stretching<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Vi\u1ec7c b\u1ea1n ch&uacute; &yacute; \u0111\u1ebfn h\u01a1i th\u1edf s\u1ebd gi&uacute;p c\u01a1 b\u1eafp v&agrave; n&atilde;o b\u1ea1n \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 oxy \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi oxy l\u01b0u th&ocirc;ng \u0111\u1ea7y \u0111\u1ee7 \u0111\u1ebfn t\u1eebng b\u1ed9 ph\u1eadn tr&ecirc;n c\u01a1 th\u1ec3 s\u1ebd gi&uacute;p b\u1ea1n c\u1ea3m th\u1ea5y kh\u1ecfe kho\u1eafn h\u01a1n sau khi luy\u1ec7n t\u1eadp.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">{{{infobox}}}&gt;&gt;&gt;Xem th&ecirc;m <a href=\"https:\/\/www.coolmate.me\/collection\/ao-nam-choi-the-thao\" target=\"_blank\" rel=\"noopener\">&Aacute;o th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng{{{\/infobox}}}<\/span><\/span><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">4. Stretching khi \u0111ang b\u1ecb ch\u1ea5n th\u01b0\u01a1ng<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Khi b\u1ecb ch\u1ea5n th\u01b0\u01a1ng, c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v&ocirc; c&ugrave;ng nh\u1ea1y c\u1ea3m, \u0111&acirc;y c\u0169ng l&agrave; l&yacute; do v&igrave; sao n\u1ebfu b\u1ea1n c\u1ed1 g\u1eafng gi&atilde;n c\u01a1 th&igrave; s\u1ebd khi\u1ebfn v\u1ebft th\u01b0\u01a1ng tr\u1edf n&ecirc;n t\u1ed3i t\u1ec7 h\u01a1n. B\u1ea1n v\u1eabn c&oacute; th\u1ec3 ti\u1ebfp t\u1ee5c stretching nh\u01b0ng c\u1ea7n \u0111\u1ebfn s\u1ef1 t\u01b0 v\u1ea5n c\u1ee7a c&aacute;c chuy&ecirc;n gia v\u1eadt l&yacute; tr\u1ecb li\u1ec7u, b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c khuy\u1ebfn kh&iacute;ch th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 \u0111\u1ed9ng t&aacute;c d&agrave;nh cho v&ugrave;ng c\u01a1 kh&ocirc;ng b\u1ecb t\u1ed5n th\u01b0\u01a1ng.<\/span><\/span><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">5. Gi&atilde;n c\u01a1 qu&aacute; s\u1ee9c<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t&aacute;c gi&atilde;n c\u01a1 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nhi\u1ec1u nh\u1ea5t ch&uacute;ng ta t\u1eebng th\u1ea5y ch&iacute;nh l&agrave; stretching ch\u1ea1m tay t\u1edbi m\u0169i b&agrave;n ch&acirc;n. Tuy nhi&ecirc;n c\u0169ng c&oacute; r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ch\u01b0a th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c \u0111\u1ed9ng t&aacute;c n&agrave;y. \u0110i\u1ec1u n&agrave;y b\u1eaft ngu\u1ed3n t\u1eeb vi\u1ec7c c\u01a1 th\u1ec3 c\u1ee7a m\u1ed7i ng\u01b0\u1eddi l&agrave; kh&aacute;c nhau v&agrave; th\u1eddi gian luy\u1ec7n t\u1eadp c\u0169ng v\u1eady.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u1ebfu b\u1ea1n &eacute;p bu\u1ed9c c\u01a1 th\u1ec3 gi&atilde;n c\u01a1 qu&aacute; s\u1ee9c th&igrave; r\u1ea5t c&oacute; th\u1ec3 c\u01a1 th\u1ec3 b\u1ecb \u0111au, kh&ocirc;ng tho\u1ea3i m&aacute;i, nghi&ecirc;m tr\u1ecdng h\u01a1n th&igrave; s\u1ebd khi\u1ebfn nh\u1eefng n\u1ed7 l\u1ef1c tr\u01b0\u1edbc \u0111&oacute; c\u1ee7a b\u1ea1n tr\u1edf v\u1ec1 con s\u1ed1 0.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_879.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u01a1 th\u1ec3 c\u1ea7n c&oacute; th\u1eddi gian l&agrave;m quen, b\u1ea1n kh&ocirc;ng n&ecirc;n c\u1ed1 v\u1eadn \u0111\u1ed9ng qu&aacute; s\u1ee9c<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">S\u1ef1 d\u1ebbo dai c\u1ee7a c\u01a1 th\u1ec3 khi stretching \u0111\u01b0\u1ee3c h&igrave;nh th&agrave;nh d\u1ef1a v&agrave;o th\u1eddi gian l&acirc;u d&agrave;i, t\u1eebng s\u1ef1 thay \u0111\u1ed5i nho nh\u1ecf s\u1ebd di\u1ec5n ra, b\u1ea1n c&oacute; th\u1ec3 t\u0103ng m\u1ee9c \u0111\u1ed9 luy\u1ec7n t\u1eadp th&ocirc;ng qua \u0111i\u1ec1u \u0111&oacute;. H&atilde;y stretching v\u1eeba s\u1ee9c m&igrave;nh, t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eeb t\u1eeb thay v&igrave; c\u1ed1 g\u1eafng th\u1ef1c hi\u1ec7n nh\u1eefng b&agrave;i t\u1eadp qu&aacute; s\u1ee9c, kh&ocirc;ng ph&ugrave; h\u1ee3p, r\u1ea5t c&oacute; th\u1ec3 s\u1ebd b\u1ecb ph\u1ea3n t&aacute;c d\u1ee5ng.<\/span><\/span><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">6. Th\u1eddi gian luy\u1ec7n t\u1eadp stretching<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Stretching khi\u1ebfn c\u01a1 th\u1ec3 ch&uacute;ng ta \u0111\u01b0\u1ee3c gi&atilde;n ra, d\u1ebbo dai h\u01a1n khi luy\u1ec7n t\u1eadp c&aacute;c \u0111\u1ed9ng t&aacute;c, b\u1ed9 m&ocirc;n th\u1ec3 thao kh&aacute;c. C\u0169ng v&igrave; v\u1eady m&agrave; b\u1ea1n n&ecirc;n tham gia luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy&ecirc;n, trong th\u1eddi gian d&agrave;i v&agrave; nh\u1ea5t qu&aacute;n. Vi\u1ec7c n&agrave;y s\u1ebd gi&uacute;p c\u01a1 th\u1ec3 t\u1ea1o ra m\u1ed9t \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc h\u1ee3p l&yacute; \u0111\u1ec3 ti\u1ebfp nh\u1eadn nh\u1eefng thay \u0111\u1ed5i xung quanh.<\/span><\/span><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">7. Th\u1ef1c hi\u1ec7n c&aacute;c b&agrave;i stretching qu&aacute; nhanh, qu&aacute; ph\u1ee9c t\u1ea1p<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed9t \u0111i\u1ec1u b\u1ea1n n&ecirc;n n\u1eb1m l&ograve;ng trong b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 n&agrave;o \u0111&oacute; ch&iacute;nh l&agrave; c&aacute;i g&igrave; nhanh c\u0169ng kh&ocirc;ng t\u1ed1t. Vi\u1ec7c b\u1ea1n \u0111\u1ed9t ng\u1ed9t &eacute;p c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n c&aacute;c b&agrave;i gi&atilde;n c\u01a1 qu&aacute; ph\u1ee9c t\u1ea1p, qu&aacute; nhanh s\u1ebd gia t\u0103ng kh\u1ea3 n\u0103ng ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_675.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ef1a ch\u1ecdn b&agrave;i t\u1eadp ph&ugrave; h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 l&agrave; \u0111i\u1ec1u v&ocirc; c&ugrave;ng quan tr\u1ecdng<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Luy\u1ec7n t\u1eadp t\u1eebng ch&uacute;t m\u1ed9t, sau th\u1eddi gian d&agrave;i b\u1ea1n s\u1ebd th\u1ea5y m&igrave;nh d\u1ebbo dai h\u01a1n. T\u1eeb \u0111&oacute; b\u1ea1n c\u0169ng s\u1ebd n&acirc;ng cao kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea3n th&acirc;n v&agrave; ti\u1ebfn g\u1ea7n h\u01a1n \u0111\u1ebfn v\u1edbi nh\u1eefng b&agrave;i t\u1eadp nhanh v&agrave; ph\u1ee9c t\u1ea1p. L\u1ef1a ch\u1ecdn ph\u01b0\u01a1ng ph&aacute;p t\u1eadp luy\u1ec7n ph&ugrave; h\u1ee3p kh&ocirc;ng kh&oacute; nh\u01b0ng l\u1ea1i r\u1ea5t quan tr\u1ecdng.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">{{{infobox}}}&gt;&gt;&gt;Tham kh\u1ea3o ngay <a href=\"https:\/\/www.coolmate.me\/collection\/quan-nam-choi-the-thao\" target=\"_blank\" rel=\"noopener\">Qu\u1ea7n th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1eeb Coolmate{{{\/infobox}}}<\/span><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 18pt; margin-bottom: 6pt;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh\u1eefng b&agrave;i t\u1eadp gi&atilde;n c\u01a1 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh\u1eefng b&agrave;i t\u1eadp gi&atilde;n c\u01a1 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c&oacute; c\u01b0\u1eddng \u0111\u1ed9 kh&aacute; nh\u1eb9 nh&agrave;ng, gi&uacute;p c\u01a1 th\u1ec3 ch&uacute;ng ta l&agrave;m quen v\u1edbi c&aacute;c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c th\u1ec3 thao. Coolmate xin gi\u1edbi thi\u1ec7u cho b\u1ea1n m\u1ed9t s\u1ed1 b&agrave;i t\u1eadp c\u01a1 b\u1ea3n m&agrave; b\u1ea1n c&oacute; th\u1ec3 th\u1eed s\u1ee9c:<\/span><\/span><\/p>\n<h3><span style=\"color: rgb(67, 67, 67); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1. Gi&atilde;n c\u01a1 x&ocirc; v&agrave; c\u01a1 tay<\/span><\/h3>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u1ea1n \u0111\u1ee9ng th\u1eb3ng, hai ch&acirc;n r\u1ed9ng b\u1eb1ng vai.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Hai tay \u0111\u01b0a l&ecirc;n ph&iacute;a tr&ecirc;n \u0111\u1ea7u, \u0111an xen ng&oacute;n tay v&agrave;o nhau v&agrave; \u0111\u1ea9y tay h\u01b0\u1edbng l&ecirc;n tr&ecirc;n v&agrave; gi\u1eef l\u1ea1i trong kho\u1ea3ng 5 gi&acirc;y.<\/p>\n<\/li>\n<\/ul>\n<h3><span style=\"color: rgb(67, 67, 67); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2. Standing Hamstring Stretch<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">V\u1edbi b&agrave;i t\u1eadp n&agrave;y, b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c gi&atilde;n c\u01a1 \u1edf nh\u1eefng v&ugrave;ng nh\u01b0 c\u1ed5, l\u01b0ng, c\u01a1 \u0111&ugrave;i sau, b\u1eafp ch&acirc;n.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_156.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp Standing Hamstring Stretch<\/span><\/span><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1ea1n \u0111\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi, hai ch&acirc;n r\u1ed9ng b\u1eb1ng h&ocirc;ng, \u0111\u1ea7u g\u1ed1i h\u01a1i cong v&agrave; hai tay du\u1ed7i th\u1eb3ng \u0111\u1ec3 hai b&ecirc;n h&ocirc;ng, th\u1eb3ng m&eacute;p qu\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">U\u1ed1n cong ng\u01b0\u1eddi v\u1ec1 ph&iacute;a tr\u01b0\u1edbc h&ocirc;ng \u0111\u1ed3ng th\u1eddi th\u1edf ra. H\u1ea1 th\u1ea5p d\u1ea7n \u0111\u1ea7u v\u1ec1 ph&iacute;a s&agrave;n v&agrave; gi\u1eef ph\u1ea7n \u0111\u1ea7u, c\u1ed5, vai \u1edf tr\u1ea1ng th&aacute;i tho\u1ea3i m&aacute;i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">\u0110\u01b0a hai tay b\u1ea1n ra \u0111\u1eb1ng sau v&agrave; &ocirc;m l\u1ea5y hai ch&acirc;n, n&ecirc;n gi\u1eef t\u01b0 th\u1ebf n&agrave;y kho\u1ea3ng 45 gi&acirc;y \u0111\u1ebfn 1 ph&uacute;t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Tr\u1edf l\u1ea1i tr\u1ea1ng th&aacute;i ban \u0111\u1ea7u sau khi th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;\" role=\"presentation\"><span style=\"color: rgb(67, 67, 67); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3. Knees to Chest<\/span><\/h3>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1ea1n n\u1eb1m ng\u1eeda v&agrave; k&eacute;o \u0111\u1ea7u g\u1ed1i v\u1ec1 ph&iacute;a ng\u1ef1c b\u1eb1ng c\u1ea3 hai tay.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Gi\u1eef l\u01b0ng &aacute;p s&aacute;t d\u01b0\u1edbi s&agrave;n nh&agrave; trong qu&aacute; tr&igrave;nh th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp v&agrave; n&ecirc;n th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c n&agrave;y trong 30 gi&acirc;y \u0111\u1ebfn 2 ph&uacute;t.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 4pt;\" role=\"presentation\"><span style=\"color: rgb(67, 67, 67); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">4. Standing Quad Stretch<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_784.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp Standing Quad Stretch<\/span><\/span><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1ea1n \u0111\u1ee9ng th\u1eb3ng hai ch&acirc;n, kh&eacute;p n&aacute;ch &aacute;p s&aacute;t c\u01a1 th\u1ec3 v&agrave; hai tay du\u1ed7i theo th&acirc;n ng\u01b0\u1eddi.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">U\u1ed1n cong t\u1eeb t\u1eeb \u0111\u1ea7u g\u1ed1i tr&aacute;i v&agrave; d&ugrave;ng tay \u0111\u1ec3 b&eacute;o ch&acirc;n tr&aacute;i v\u1ec1 ph&iacute;a m&ocirc;ng c\u1ee7a b\u1ea1n. Ch&uacute; &yacute; gi\u1eef hai \u0111\u1ea7u g\u1ed1i &aacute;p s&aacute;t nhau.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u1ea1n c&oacute; th\u1ec3 \u0111\u1eb7t m\u1ed9t tay l&ecirc;n t\u01b0\u1eddng \u0111\u1ec3 gi\u1eef s\u1ef1 c&acirc;n b\u1eb1ng v&agrave; gi\u1eef t\u01b0 th\u1ebf \u0111&oacute; trong 30 gi&acirc;y \u0111\u1ebfn 2 ph&uacute;t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi b&ecirc;n ch&acirc;n c&ograve;n l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 4pt;\" role=\"presentation\"><span style=\"color: rgb(67, 67, 67); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5. Triceps Stretch<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh&oacute;m c\u01a1 \u0111\u01b0\u1ee3c gi&atilde;n m\u1ed9t c&aacute;ch m\u1ea1nh m\u1ebd nh\u1ea5t khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c n&agrave;y l&agrave; c\u01a1 vai, l\u01b0ng v&agrave; b\u1eafp tay sau.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 600px; height: 400px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/March2023\/stretching-la-gi-1334_246.jpg\" alt=\"stretching-la-gi-1334\"><\/span><\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp Triceps Stretch<\/span><\/span><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1ea1n qu\u1ef3 tr&ecirc;n th\u1ea3m yoga ho\u1eb7c \u0111\u1ee9ng tr&ecirc;n s&agrave;n, hai ch&acirc;n r\u1ed9ng ngang h&ocirc;ng v&agrave; tay m\u1edf r\u1ed9ng \u0111\u01b0a v\u1ec1 ph&iacute;a tr&ecirc;n \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">U\u1ed1n cong khu\u1ef7u tay v&agrave; \u0111\u01b0a tay ph\u1ea3i ra sau \u0111\u1ec3 ch\u1ea1m v&agrave;o ph\u1ea7n gi\u1eefa l\u01b0ng, di chuy\u1ec3n tay tr&aacute;i n\u1eafm v&agrave;o khu\u1ef7u tay ph\u1ea3i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D&ugrave;ng tay tr&aacute;i kh&eacute;o khu\u1ef7u tay ph\u1ea3i xu\u1ed1ng v&agrave; h\u01b0\u1edbng v\u1ec1 ph&iacute;a \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf trong 30 gi&acirc;y &#8211; 1 ph&uacute;t v&agrave; chuy\u1ec3n tay, th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1.<\/p>\n<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">6. B&agrave;i t\u1eadp gi&atilde;n c\u0103ng ng\u1ef1c<\/h3>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">\u0110&acirc;y l&agrave; m\u1ed9t trong c&aacute;c b&agrave;i t\u1eadp gi&atilde;n c\u01a1 \u0111\u01a1n gi\u1ea3n m&agrave; b\u1ea1n c&oacute; th\u1ec3 &aacute;p d\u1ee5ng t\u1ea1i nh&agrave;. B&agrave;i t\u1eadp n&agrave;y th&iacute;ch h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi hay ph\u1ea3i ng\u1ed3i l&agrave;m vi\u1ec7c v\u0103n ph&ograve;ng, ng\u1ed3i m&aacute;y t&iacute;nh l&acirc;u gi&uacute;p gi\u1ea3m nguy c\u01a1 g&ugrave; l\u01b0ng.<\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-1.jpg\" alt=\"B&agrave;i t\u1eadp gi&atilde;n c\u0103ng ng\u1ef1c\" width=\"800\" height=\"600\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>B&agrave;i t\u1eadp gi&atilde;n c\u0103ng ng\u1ef1c<\/em><\/p>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>Chu\u1ea9n b\u1ecb \u1edf t\u01b0 th\u1ebf ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng<\/li>\n<li>\u0110\u01b0a c&aacute;nh tay t\u1eeb t\u1eeb ra sau l\u01b0ng, \u0111an c&aacute;c ng&oacute;n tay l\u1ea1i v\u1edbi nhau<\/li>\n<li>Du\u1ed7i th\u1eb3ng c&aacute;nh tay v&agrave; k&eacute;o c\u0103ng v\u1ec1 ph&iacute;a tr\u01b0\u1edbc, khi c\u1ea3m th\u1ea5y ng\u1ef1c \u1edf tr\u1ea1ng th&aacute;i c\u0103ng nh\u1ea5t th&igrave; d\u1eebng l\u1ea1i<\/li>\n<li><!-- [if !supportLists]-->Gi\u1eef t\u01b0 th\u1ebf n&agrave;y t\u1eeb 10 &ndash; 30 gi&acirc;y r\u1ed3i v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u<\/li>\n<\/ul>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">Trong l&uacute;c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c n&agrave;y, b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi vi\u1ec7c h&iacute;t th\u1edf s&acirc;u \u1ed5n \u0111\u1ecbnh v&agrave; th\u01b0 gi&atilde;n.<\/p>\n<h3 style=\"text-align: justify;\">7. B&agrave;i t\u1eadp gi&atilde;n c\u01a1 b\u1ea3 vai<\/h3>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">B&agrave;i t\u1eadp n&agrave;y s\u1ebd gi&uacute;p t\u0103ng l\u01b0u th&ocirc;ng tu\u1ea7n ho&agrave;n m&aacute;u, gi\u1ea3m c&aacute;c t&aacute;c \u0111\u1ed9ng t\u1edbi l\u01b0ng v&agrave; k&eacute;o c\u0103ng ph\u1ea7n c\u01a1 &ndash; x\u01b0\u01a1ng kh\u1edbp t\u1ea1i b\u1ea3 vai.<\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-2.jpg\" alt=\"N&ecirc;n luy\u1ec7n t\u1eadp gi&atilde;n c\u01a1 b\u1ea3 vai\" width=\"800\" height=\"600\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>N&ecirc;n luy\u1ec7n t\u1eadp gi&atilde;n c\u01a1 b\u1ea3 vai<\/em><\/p>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">B\u1ea1n h&atilde;y th\u1ef1c hi\u1ec7n theo c&aacute;c b\u01b0\u1edbc sau:<\/p>\n<ul>\n<li>T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb l&agrave; t\u01b0 th\u1ebf ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng<\/li>\n<li>T\u1eeb t\u1eeb du\u1ed7i th\u1eb3ng c&aacute;nh tay, hai b&agrave;n tay \u0111an v&agrave;o nhau, l&ograve;ng b&agrave;n tay h\u01b0\u1edbng ra ngo&agrave;i<\/li>\n<li>Si\u1ebft c\u01a1 b\u1ee5ng v&agrave; \u0111\u01b0a 2 tay t\u1eeb t\u1eeb qua \u0111\u1ea7u theo h\u01b0\u1edbng th\u1eb3ng \u0111\u1ee9ng<\/li>\n<li>Gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf trong v&ograve;ng 10 &ndash; 30 gi&acirc;y<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">8. B&agrave;i t\u1eadp gi&atilde;n c\u01a1 c\u1eb3ng tay<\/h3>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">Khi b\u1ea1n l&agrave;m vi\u1ec7c nhi\u1ec1u s\u1ebd khi\u1ebfn cho c\u01a1 c\u1eb3ng tay b\u1ecb ch\u1ecbu nhi\u1ec1u &aacute;p l\u1ef1c v&agrave; b\u1ecb c\u0103ng. \u0110\u1ec3 gi\u1ea3m thi\u1ec3u t&igrave;nh tr\u1ea1ng n&agrave;y, b\u1ea1n h&atilde;y &aacute;p d\u1ee5ng b&agrave;i t\u1eadp gi&atilde;n c\u01a1 c\u1eb3ng tay.<\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-3.jpg\" alt=\"C\u01a1 c\u1eb3ng tay th\u01b0\u1eddng hay b\u1ecb nh\u1ee9c\" width=\"800\" height=\"600\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>C\u01a1 c\u1eb3ng tay th\u01b0\u1eddng hay b\u1ecb nh\u1ee9c<\/em><\/p>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">C&aacute;ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>Chu\u1ea9n b\u1ecb \u1edf t\u01b0 th\u1ebf ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng<\/li>\n<li>Du\u1ed7i tay t\u1eeb t\u1eeb v\u1ec3 ph&iacute;a tr\u01b0\u1edbc sao cho tay ph\u1ea3i \u1edf tr&ecirc;n v&agrave; h\u01b0\u1edbng c&aacute;c ng&oacute;n tay l&ecirc;n tr&ecirc;n, tay tr&aacute;i \u0111\u1eb7t \u1edf d\u01b0\u1edbi, l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o b&ecirc;n trong.<\/li>\n<li>T\u1eeb t\u1eeb d&ugrave;ng tay tr&aacute;i k&eacute;o c&aacute;c ng&oacute;n tay ph\u1ea3i v\u1ec1 ph&iacute;a tr\u01b0\u1edbc sao cho b\u1ea1n c&oacute; th\u1ec3 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u1ed9 c\u0103ng \u1edf c&aacute;nh tay, ng&oacute;n tay.<\/li>\n<li><!-- [if !supportLists]-->Gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf trong v&ograve;ng 10 &ndash; 15 gi&acirc;y.<\/li>\n<li>Sau \u0111&oacute;, \u0111\u1ed5i tay tr&aacute;i v\u1edbi \u0111\u1ed9ng t&aacute;c t\u01b0\u01a1ng t\u1ef1.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">9. B&agrave;i t\u1eadp gi&atilde;n c\u01a1 c\u1ed5<\/h3>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">V\u1edbi nh\u1eefng ng\u01b0\u1eddi l&agrave;m v\u0103n ph&ograve;ng th&igrave; kh&ocirc;ng n&ecirc;n b\u1ecf qua b&agrave;i t\u1eadp gi&atilde;n c\u01a1 c\u1ed5. B&agrave;i t\u1eadp n&agrave;y s\u1ebd gi&uacute;p l&agrave;m gi\u1ea3m c&aacute;c c\u01a1n \u0111au, s\u1ef1 c\u0103ng th\u1eb3ng t\u1ea1i v&ugrave;ng c\u1ed5 &#8211; vai g&aacute;y.<\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-4.jpg\" alt=\"B&agrave;i t\u1eadp gi&atilde;n c\u01a1 c\u1ed5 c\u1ea7n thi\u1ebft cho d&acirc;n v\u0103n ph&ograve;ng\" width=\"800\" height=\"600\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>B&agrave;i t\u1eadp gi&atilde;n c\u01a1 c\u1ed5 c\u1ea7n thi\u1ebft cho d&acirc;n v\u0103n ph&ograve;ng<\/em><\/p>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">C&aacute;c th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp nh\u01b0 sau:<\/p>\n<ul>\n<li>Chu\u1ea9n b\u1ecb \u1edf t\u01b0 th\u1ebf ng\u1ed3i th\u1eb3ng v&agrave; th\u01b0 gi&atilde;n<\/li>\n<li>K&eacute;o v&agrave; nghi&ecirc;ng \u0111\u1ea7u nh\u1eb9 sang b&ecirc;n ph\u1ea3i \u0111\u1ebfn khi c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 tho\u1ea3i m&aacute;i t\u1ea1i ph\u1ea7n c\u01a1 vai c\u1ed5 v&agrave; vai b&ecirc;n tr&aacute;i<\/li>\n<li><!--[endif]-->Gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf trong 15 &ndash; 20 gi&acirc;y \u0111\u1ed3ng th\u1eddi th\u1edf \u0111\u1ec1u, th\u01b0 gi&atilde;n<\/li>\n<li>Tr\u1edf v\u1ec1 t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb v&agrave; th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u01b0 v\u1edbi b&ecirc;n c&ograve;n l\u1ea1i<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">10. B&agrave;i t\u1eadp gi&atilde;n c\u01a1 h&ocirc;ng<\/h3>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">N\u1ebfu nh\u01b0 b\u1ea1n ng\u1ed3i qu&aacute; l&acirc;u trong th\u1eddi gian d&agrave;i th&igrave; c\u01a1 h&ocirc;ng ch\u1eafc ch\u1eafn s\u1ebd b\u1ecb \u1ea3nh h\u01b0\u1edfng. B\u1ea1n s\u1ebd b\u1ecb m\u1ec7t m\u1ecfi, kh&oacute; ch\u1ecbu. Cho n&ecirc;n, \u0111\u1ec3 c\u1ea3i thi\u1ec7n t&igrave;nh tr\u1ea1ng n&agrave;y, b\u1ea1n h&atilde;y th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp gi&atilde;n c\u01a1 h&ocirc;ng.<\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-5.jpg\" alt=\"B&agrave;i t\u1eadp gi&atilde;n c\u01a1 h&ocirc;ng hi\u1ec7u qu\u1ea3\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>B&agrave;i t\u1eadp gi&atilde;n c\u01a1 h&ocirc;ng hi\u1ec7u qu\u1ea3<\/em><\/p>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">C&aacute;c b\u01b0\u1edbc t\u1eadp c\u01a1 b\u1ea3n nh\u01b0 sau:<\/p>\n<ul>\n<li>Chu\u1ea9n b\u1ecb v\u1edbi t\u01b0 th\u1ebf th\u1eb3ng l\u01b0ng, \u0111\u1eb7t ch&acirc;n ph\u1ea3i l&ugrave;i ra sau.<\/li>\n<li>L\u1ea5y ch&acirc;n tr&aacute;i l&agrave;m \u0111i\u1ec3m t\u1ef1a v&agrave; t\u1eeb t\u1eeb h\u1ea1 th\u1ea5p tr\u1ecdng t&acirc;m c\u1ee7a ng\u01b0\u1eddi v&agrave; \u0111\u1ea7u g\u1ed1i xu\u1ed1ng ph&iacute;a tr\u01b0\u1edbc \u0111\u1ebfn khi c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 c\u0103ng \u1edf ph&iacute;a tr\u01b0\u1edbc c\u1ee7a h&ocirc;ng ph\u1ea3i.<\/li>\n<li>Gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf trong 15 &ndash; 20 gi&acirc;y, k\u1ebft h\u1ee3p th\u1edf \u0111\u1ec1u.<\/li>\n<li>V\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u nh\u01b0ng \u0111\u1ed5i ch&acirc;n v&agrave; th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c t\u01b0\u01a1ng t\u1ef1.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">11. B&agrave;i t\u1eadp gi&atilde;n c\u01a1 m&ocirc;ng<\/h3>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">M&ocirc;ng l&agrave; v\u1ecb tr&iacute; m&agrave; nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng hay b\u1ecf qu&ecirc;n vi\u1ec7c ch\u0103m s&oacute;c gi&atilde;n c\u01a1. \u0110\u1ec3 c\u01a1 m&ocirc;ng \u0111\u01b0\u1ee3c ph&aacute;t tri\u1ec3n, b\u1ea1n th\u1ef1c hi\u1ec7n theo c&aacute;c \u0111\u1ed9ng t&aacute;c sau:<\/p>\n<ul>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 1: ng\u1ed3i th\u1eb3ng l\u01b0ng tr&ecirc;n s&agrave;n, \u0111\u1ea7u g\u1ed1i g\u1eadp, hai b&agrave;n ch&acirc;n \u0111\u1eb7t tr&ecirc;n s&agrave;n v&agrave; 2 tay \u0111\u01b0a ra sau, hai tay \u0111\u1eb7t h\u01a1i r\u1ed9ng qua 2 b&ecirc;n.<\/li>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 2: n&acirc;ng ch&acirc;n ph\u1ea3i v&agrave; \u0111\u1eb7t ch&eacute;o tr&ecirc;n \u0111&ugrave;i tr&aacute;i trong khi v\u1eabn g\u1eadp \u0111\u1ea7u g\u1ed1i tr&aacute;i v&agrave; ch&acirc;n tr&aacute;i v\u1eabn gi\u1eef c\u1ed1 \u0111\u1ecbnh.<\/li>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 3: t\u1eeb t\u1eeb k&eacute;o c\u1ea3 hai ch&acirc;n v\u1ec1 b\u1ee5ng \u0111\u1ec3 c\u0103ng m&ocirc;ng.<\/li>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 4: gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf kho\u1ea3ng 30 gi&acirc;y r\u1ed3i l\u1eb7p l\u1ea1i r\u1ed3i \u0111\u1ed5i ch&acirc;n.<\/li>\n<\/ul>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-6.jpg\" alt=\"Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua c\u01a1 m&ocirc;ng khi luy\u1ec7n t\u1eadp\" width=\"800\" height=\"600\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua c\u01a1 m&ocirc;ng khi luy\u1ec7n t\u1eadp<\/em><\/p>\n<h3 style=\"text-align: justify;\">12. B&agrave;i t\u1eadp gi&atilde;n c\u01a1 l\u01b0ng d\u01b0\u1edbi<\/h3>\n<ul>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 1: b\u1ea1n n\u1eb1m ng\u1eeda tr&ecirc;n th\u1ea3m, 2 \u0111\u1ea7u g\u1ed1i g\u1eadp s&aacute;t th&acirc;n ng\u01b0\u1eddi, hai tay v&ograve;ng qua, gi\u1eef \u0111\u1ea7u g\u1ed1i v\u1ec1 ph&iacute;a ng\u1ef1c.<\/li>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 2: gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf trong 30 gi&acirc;y sau \u0111&oacute; t\u1eeb t\u1eeb th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 v\u1ec1 ban \u0111\u1ea7u.<\/li>\n<\/ul>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c n&agrave;y, b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 c\u0103ng c\u01a1 l\u01b0ng d\u01b0\u1edbi r&otilde; r\u1ec7t, mang \u0111\u1ebfn s\u1ef1 tho\u1ea3i m&aacute;i.<\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-7.jpg\" alt=\"N&ecirc;n luy\u1ec7n t\u1eadp gi&atilde;n c\u01a1 l\u01b0ng d\u01b0\u1edbi\" width=\"800\" height=\"600\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>N&ecirc;n luy\u1ec7n t\u1eadp gi&atilde;n c\u01a1 l\u01b0ng d\u01b0\u1edbi<\/em><\/p>\n<h3 style=\"text-align: justify;\">13. B&agrave;i t\u1eadp gi&atilde;n c\u01a1 b\u1eafp ch&acirc;n<\/h3>\n<ul>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 1: b\u1ea1n ng\u1ed3i tr&ecirc;n s&agrave;n, du\u1ed7i 2 ch&acirc;n th\u1eb3ng ph&iacute;a tr\u01b0\u1edbc m\u1eb7t<\/li>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 2: h\u01a1i g\u1eadp ng\u01b0\u1eddi v&agrave; d&ugrave;ng tay ph\u1ea3i ch\u1eadm r&atilde;i k&eacute;o ng&oacute;n ch&acirc;n ph\u1ea3i v\u1ec1 ph&iacute;a b\u1ea1n nh\u1eb1m l&agrave;m c\u0103ng c\u01a1 b\u1eafp ch&acirc;n.<\/li>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 3: gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf n&agrave;y kho\u1ea3ng 30 gi&acirc;y r\u1ed3i l\u1eb7p l\u1ea1i cho b&ecirc;n ch&acirc;n tr&aacute;i.<\/li>\n<\/ul>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">N\u1ebfu b\u1ea1n kh&ocirc;ng th\u1ec3 ch\u1ea1m t\u1edbi ng&oacute;n ch&acirc;n, h&atilde;y d&ugrave;ng m\u1ed9t s\u1ee3i d&acirc;y ho\u1eb7c kh\u0103n \u0111\u1ec3 k&eacute;o.<\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-8.jpg\" alt=\"Luy\u1ec7n t\u1eadp cho b\u1eafp ch&acirc;n lu&ocirc;n kh\u1ecfe\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>Luy\u1ec7n t\u1eadp cho b\u1eafp ch&acirc;n lu&ocirc;n kh\u1ecfe<\/em><\/p>\n<h3 style=\"text-align: justify;\">14. B&agrave;i t\u1eadp gi&atilde;n c\u01a1 \u0111&ugrave;i sau<\/h3>\n<ul>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 1: b\u1ea1n ng\u1ed3i tr&ecirc;n s&agrave;n, ch&acirc;n ph\u1ea3i th\u1eb3ng ph&iacute;a tr\u01b0\u1edbc v&agrave; g\u1eadp ch&acirc;n tr&aacute;i.<\/li>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 2: v\u1edbi 2 tay ch\u1ea1m ng&oacute;n ch&acirc;n ph\u1ea3i \u0111\u1ec3 l&agrave;m c\u0103ng c\u01a1 \u0111&ugrave;i sau b&ecirc;n ph\u1ea3i c\u1ee7a b\u1ea1n.<\/li>\n<li class=\"MsoNormal\" style=\"text-align: justify;\">B\u01b0\u1edbc 3: gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf n&agrave;y kho\u1ea3ng 30 gi&acirc;y r\u1ed3i l\u1eb7p l\u1ea1i cho ch&acirc;n tr&aacute;i.<\/li>\n<\/ul>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-9.jpg\" alt=\"T\u1eadp gi&atilde;n c\u01a1 \u0111&ugrave;i sau\" width=\"800\" height=\"600\"><\/strong><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>T\u1eadp gi&atilde;n c\u01a1 \u0111&ugrave;i sau<\/em><\/p>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">N\u1ebfu b\u1ea1n kh&ocirc;ng th\u1ec3 ch\u1ea1m t\u1edbi ng&oacute;n ch&acirc;n c\u1ee7a m&igrave;nh, h&atilde;y th\u1eed gi\u1eef c\u1eb3ng ch&acirc;n c\u1ee7a b\u1ea1n. Tuy nhi&ecirc;n, b\u1ea1n h&atilde;y c\u1ed1 g\u1eafng ch\u1ea1m t\u1edbi xa h\u01a1n m\u1ed7i l\u1ea7n th\u1ef1c hi\u1ec7n vi\u1ec7c gi&atilde;n c\u01a1 \u0111\u1ebfn khi b\u1ea1n c&oacute; th\u1ec3 ch\u1ea1m t\u1edbi ng&oacute;n ch&acirc;n c\u1ee7a m&igrave;nh.<\/p>\n<h3 style=\"text-align: justify;\">15. T\u01b0 th\u1ebf Low Lunge<\/h3>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">Low Lunge l&agrave; \u0111\u1ed9ng t&aacute;c k&eacute;o gi&atilde;n c\u01a1 h&ocirc;ng, \u0111&ugrave;i v&agrave; h&aacute;ng, \u0111\u1ed3ng th\u1eddi m\u1edf r\u1ed9ng ng\u1ef1c, gi\u1ea3m c\u0103ng v&agrave; \u0111au \u1edf ng\u1ef1c, l\u01b0ng v&agrave; vai. Khi t\u1eadp, ng\u01b0\u1eddi t\u1eadp c\u1ea7n gi\u1eef t&acirc;m l&yacute; tho\u1ea3i m&aacute;i nh\u1ea5t c&oacute; th\u1ec3, kh&ocirc;ng n&ecirc;n t\u1eadp qu&aacute; s\u1ee9c.<\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/May2023\/stretching-la-gi-10.jpg\" alt=\"T\u01b0 th\u1ebf Low Lunge\" width=\"800\" height=\"600\"><\/p>\n<p class=\"MsoNormal\" style=\"text-align: center;\" align=\"center\"><em>T\u01b0 th\u1ebf Low Lunge<\/em><\/p>\n<p class=\"MsoNormal\" style=\"text-align: justify;\">C&aacute;ch t\u1eadp nh\u01b0 sau:<\/p>\n<ul>\n<li>Tr\u01b0\u1edbc ti&ecirc;n, \u0111\u01b0a ch&acirc;n ph\u1ea3i ra tr\u01b0\u1edbc, \u0111&ugrave;i ph\u1ea3i song song v\u1edbi s&agrave;n nh&agrave;, ch&acirc;n tr&aacute;i m\u1edf r\u1ed9ng ra sau, \u0111\u1ea7u g\u1ed1i tr&aacute;i ch\u1ea1m s&agrave;n.<\/li>\n<li>\u0110\u1ec3 2 tay vu&ocirc;ng g&oacute;c v\u1edbi vai, \u0111\u1eb7t tr&ecirc;n m\u1eb7t s&agrave;n, tr&ecirc;n \u0111\u1ea7u g\u1ed1i ho\u1eb7c h\u01b0\u1edbng l&ecirc;n tr\u1ea7n nh&agrave;.<\/li>\n<li>Sau \u0111&oacute;, b\u1ea1n h&iacute;t th\u1edf s&acirc;u, t\u1eadp trung k&eacute;o gi&atilde;n c\u1ed9t s\u1ed1ng v&agrave; m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf n&agrave;y trong 5 nh\u1ecbp th\u1edf v&agrave; l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c \u1edf ph&iacute;a \u0111\u1ed1i di\u1ec7n.<\/li>\n<\/ul>\n<p><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1eddi k\u1ebft<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Stretching l&agrave; g&igrave;? N&ecirc;n l\u01b0u &yacute; g&igrave; khi luy\u1ec7n t\u1eadp, t\u1ea5t c\u1ea3 \u0111&atilde; \u0111\u01b0\u1ee3c Coolmate cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 trong b&agrave;i vi\u1ebft tr&ecirc;n. Hi v\u1ecdng v\u1edbi nh\u1eefng chia s\u1ebb Coolmate<\/span><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">, b\u1ea1n \u0111&atilde; c&oacute; cho m&igrave;nh th&ecirc;m ki\u1ebfn th\u1ee9c v\u1ec1 gi&atilde;n c\u01a1 \u0111\u1ec3 luy\u1ec7n t\u1eadp \u0111&uacute;ng khi tham gia th\u1ec3 d\u1ee5c th\u1ec3 thao.<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1eebng qu&ecirc;n theo d&otilde;i <\/span><a style=\"text-decoration: none;\" href=\"http:\/\/www.coolmate.me\/blog\"><span style=\"color: rgb(17, 85, 204); font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">CoolBlog<\/span><\/a><span style=\"color: rgb(0, 0, 0); font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u0111\u1ec3 c\u1eadp nh\u1eadt nhanh nh\u1ea5t nh\u1eefng tin t\u1ee9c v\u1ec1 th\u1eddi trang v&agrave; cu\u1ed9c s\u1ed1ng.<\/span><\/span><\/p>\n<p dir=\"ltr\"><strong><span style=\"color: rgb(0, 0, 0); font-variant: normal; text-decoration: none; vertical-align: baseline;\">Coolmate &ndash; N\u01a1i mua s\u1eafm \u0111&aacute;ng tin c\u1eady d&agrave;nh cho nam gi\u1edbi!<\/span><\/strong><\/p>\n<p dir=\"ltr\">{{{infobox}}}<\/p>\n<p dir=\"ltr\"><strong>&gt;&gt;&gt;Xem th&ecirc;m<\/strong><\/p>\n<p class=\"article-grid__title\"><a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-tang-co-lich-tap-gym-tang-co-1769\">T\u1eadp gym t\u0103ng c\u01a1 &#8211; L\u1ecbch t\u1eadp gym t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1 cho nam c\u1ee5 th\u1ec3 nh\u1ea5t<\/a><\/p>\n<p class=\"article-grid__title\"><a href=\"https:\/\/www.coolmate.me\/blog\/ao-ba-lo-tap-gym-nam-ha-noi-uy-tin-1753\">Top 13 \u0111\u1ecba ch\u1ec9 mua &aacute;o ba l\u1ed7 t\u1eadp gym nam H&agrave; N\u1ed9i uy t&iacute;n, ch\u1ea5t l\u01b0\u1ee3ng<\/a><\/p>\n<p class=\"article-grid__title\"><a title=\"Tabata l&agrave; g&igrave;? 10 L\u1ee3i &iacute;ch khi t\u1eadp Tabata\" href=\"https:\/\/www.coolmate.me\/blog\/tabata-la-gi-1656\" target=\"_blank\" rel=\"noopener\">Tabata l&agrave; g&igrave;? 10 L\u1ee3i &iacute;ch khi t\u1eadp Tabata<\/a><\/p>\n<p dir=\"ltr\">{{{\/infobox}}}<span style=\"font-weight: normal;\"><br \/><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stretching hay gi&atilde;n c\u01a1 l&agrave; m\u1ed9t trong s\u1ed1 nh\u1eefng k\u1ef9 thu\u1eadt th\u01b0\u1eddng c&oacute; kh\u1ea3 n\u0103ng gi&uacute;p c\u1ea3i thi\u1ec7n k\u1ebft qu\u1ea3 luy\u1ec7n t\u1eadp, thi \u0111\u1ea5u th\u1ec3 d\u1ee5c th\u1ec3 thao. Tuy nhi&ecirc;n, c&oacute; r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ch\u01b0a hi\u1ec3u r&otilde; v\u1ec1 l\u1ee3i &iacute;ch c\u1ee7a stretching l&agrave; g&igrave; v&agrave; c&ograve;n g\u1eb7p ph\u1ea3i nhi\u1ec1u sai l\u1ea7m khi t\u1ef1 gi&atilde;n c\u01a1&#8230;.<\/p>\n","protected":false},"author":66,"featured_media":17595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[43],"tags":[],"class_list":["post-4286","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-phong-tranh-chan-thuong"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4286","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\/66"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=4286"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4286\/revisions"}],"predecessor-version":[{"id":10789,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4286\/revisions\/10789"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17595"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=4286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=4286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=4286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}