![\"K\u1ef9](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0015_2.jpg\")
<\/p>\nCh\u1ea1y 100m là bài ch\u1ea1y c\u1ef1 ly ng\u1eafn r\u1ea5t ph\u1ed5 bi\u1ebfn trong thi \u0111\u1ea5u \u0111i\u1ec1n kinh, \u0111òi h\u1ecfi kh\u1ea3 n\u0103ng b\u1ee9t t\u1ed1c nhanh và duy trì t\u1ed1c \u0111\u1ed9 cao. Bài vi\u1ebft này s\u1ebd giúp b\u1ea1n tìm hi\u1ec3u k\u1ef9 thu\u1eadt ch\u1ea1y 100m và 5 bài t\u1eadp cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n
<\/p>\n
K\u1ef9 thu\u1eadt ch\u1ea1y 100m và 5 bài t\u1eadp cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/em><\/p>\n Ch\u1ea1y 100m là n\u1ed9i dung ch\u1ea1y n\u01b0\u1edbc rút, c\u1ef1 ly ng\u1eafn nh\u1ea5t trong các gi\u1ea3i \u0111i\u1ec1n kinh. Th\u1eddi gian hoàn thành càng ng\u1eafn càng t\u1ed1t. M\u1eb7c dù ng\u1eafn, nh\u01b0ng nó \u0111òi h\u1ecfi s\u1ef1 n\u1ed7 l\u1ef1c cao, s\u1ef1 ph\u1ed1i h\u1ee3p hoàn h\u1ea3o gi\u1eefa các nhóm c\u01a1 và chân, cùng k\u1ef9 thu\u1eadt chính xác.<\/p>\n Ch\u1ea1y 100m ph\u1ed5 bi\u1ebfn trong luy\u1ec7n t\u1eadp và thi \u0111\u1ea5u. Khác v\u1edbi ch\u1ea1y \u0111\u01b0\u1eddng dài chú tr\u1ecdng s\u1ee9c b\u1ec1n, ch\u1ea1y 100m t\u1eadp trung vào b\u1ee9t t\u1ed1c, k\u1ef9 thu\u1eadt, và s\u1ee9c m\u1ea1nh chân. Th\u1eddi gian trung bình c\u1ee7a v\u1eadn \u0111\u1ed9ng viên kho\u1ea3ng 10 giây, ng\u01b0\u1eddi bình th\u01b0\u1eddng 13-14 giây. Sai sót nh\u1ecf c\u0169ng \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn k\u1ebft qu\u1ea3.<\/p>\n Luy\u1ec7n t\u1eadp ch\u1ea1y 100m giúp nâng cao th\u1ec3 l\u1ef1c, kh\u1ea3 n\u0103ng b\u1ee9t t\u1ed1c, s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, s\u1ef1 khéo léo và ph\u1ed1i h\u1ee3p v\u1eadn \u0111\u1ed9ng. Nó giúp c\u01a1 th\u1ec3 s\u0103n ch\u1eafc, \u0111\u1ed1t cháy calo hi\u1ec7u qu\u1ea3 và c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n Ch\u1ea1y 100m thu\u1ed9c c\u1ef1 ly ch\u1ea1y ng\u1eafn<\/em><\/p>\n {{{infobox}}}>>>Tham kh\u1ea3o ngay BST Qu\u1ea7n áo ch\u1ea1y b\u1ed9<\/a> t\u1eeb qu\u1ea7n áo th\u1ec3 thao nam<\/a> – Dòng s\u1ea3n ph\u1ea9m th\u1ec3 thao dành cho nam gi\u1edbi{{{\/infobox}}}<\/p>\n D\u01b0\u1edbi \u0111ây là 6 b\u01b0\u1edbc k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n:<\/p>\n Kh\u1edfi \u0111\u1ed9ng (10-15 phút) giúp làm nóng c\u01a1 th\u1ec3, t\u0103ng ch\u1ea5t nh\u1eddn s\u1ee5n kh\u1edbp, và h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng. M\u1ed9t s\u1ed1 \u0111\u1ed9ng tác:<\/p>\n Kh\u1edfi \u0111\u1ed9ng và làm nóng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u1ea1y<\/em><\/p>\n {{{infobox}}}>>>S\u0103n ngay Áo th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng{{{\/infobox}}}<\/p>\n T\u01b0 th\u1ebf xu\u1ea5t phát \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn k\u1ebft qu\u1ea3:<\/p>\n Chu\u1ea9n b\u1ecb t\u01b0 th\u1ebf xu\u1ea5t phát<\/em><\/p>\n Sau hi\u1ec7u l\u1ec7nh, chuy\u1ec3n tr\u1ecdng tâm v\u1ec1 phía tr\u01b0\u1edbc, nâng mông lên cao h\u01a1n vai, v\u01b0\u01a1n vai v\u1ec1 phía tr\u01b0\u1edbc. Khi có hi\u1ec7u l\u1ec7nh xu\u1ea5t phát, \u0111\u1ea1p m\u1ea1nh chân vào bàn \u0111\u1ea1p, \u0111\u1ea9y tay kh\u1ecfi m\u1eb7t \u0111\u1ea5t. Tay vung ng\u01b0\u1ee3c bên v\u1edbi chân, gi\u1eef th\u0103ng b\u1eb1ng và t\u0103ng l\u1ef1c \u0111\u1ea1p.<\/p>\n \u0110\u01b0a nhanh chân sau v\u1ec1 tr\u01b0\u1edbc \u0111\u1ec3 hoàn thành b\u01b0\u1edbc ch\u1ea1y \u0111\u1ea7u tiên. \u0110\u1ea1p m\u1ea1nh chân tr\u01b0\u1edbc, du\u1ed7i th\u1eb3ng chân r\u1ed3i r\u1eddi kh\u1ecfi bàn \u0111\u1ea1p. Th\u1ef1c hi\u1ec7n các b\u01b0\u1edbc ch\u1ea1y ti\u1ebfp theo.<\/p>\n Xu\u1ea5t phát \u0111úng cách<\/em><\/p>\n {{{infobox}}}>>>Mua ngay Qu\u1ea7n th\u1ec3 thao nam<\/a> m\u1edbi nh\u1ea5t t\u1eeb Coolmate{{{\/infobox}}}<\/p>\n Giai \u0111o\u1ea1n này, b\u1ea1n ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh nh\u1ea5t \u0111\u1ec3 t\u1ea1o l\u1ee3i th\u1ebf. T\u1ed1c \u0111\u1ed9 t\u0103ng d\u1ea7n, \u0111\u1ed9 ng\u1ea3 thân gi\u1ea3m d\u1ea7n, l\u1ef1c \u0111ánh tay c\u0169ng gi\u1ea3m d\u1ea7n. Chân \u0111\u1eb7t h\u01a1i r\u1ed9ng ban \u0111\u1ea7u, r\u1ed3i gi\u1ea3m d\u1ea7n. T\u0103ng d\u1ea7n \u0111\u1ed9 dài b\u01b0\u1edbc ch\u1ea1y.<\/p>\n Giai \u0111o\u1ea1n ch\u1ea1y lao<\/em><\/p>\n {{{infobox}}}>>>Xem thêm<\/strong> Ch\u1ea1y trail là gì? Phân bi\u1ec7t v\u1edbi các lo\u1ea1i hình ch\u1ea1y b\u1ed9 khác<\/a>{{{\/infobox}}}<\/p>\n Duy trì t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a. L\u01b0u ý:<\/p>\n Giai \u0111o\u1ea1n ch\u1ea1y gi\u1eefa quãng<\/em><\/p>\n C\u1ed1 g\u1eafng duy trì t\u1ed1c \u0111\u1ed9, h\u01b0\u1edbng ng\u01b0\u1eddi v\u1ec1 phía tr\u01b0\u1edbc. T\u0103ng t\u1ed1c n\u1ebfu c\u1ea7n. Ch\u1ea1m thân trên vào m\u1eb7t ph\u1eb3ng th\u1eb3ng \u0111\u1ee9ng ch\u1ee9a v\u1ea1ch \u0111ích. Ti\u1ebfp t\u1ee5c ch\u1ea1y vài b\u01b0\u1edbc sau khi v\u1ec1 \u0111ích \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n Giai \u0111o\u1ea1n ch\u1ea1y v\u1ec1 \u0111ích<\/em><\/p>\n T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh vai, c\u1eb3ng tay, và c\u01a1 chân. Th\u1ef1c hi\u1ec7n 3 b\u01b0\u1edbc:<\/p>\n Bài t\u1eadp Deadlift<\/em><\/p>\n T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh chân và \u0111ùi. 3 b\u01b0\u1edbc:<\/p>\n Bài t\u1eadp Squat<\/em><\/p>\n T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 ng\u1ef1c và s\u1ee9c b\u1ec1n. 3 b\u01b0\u1edbc:<\/p>\n Bài t\u1eadp Bench press<\/em><\/p>\n Làm quen v\u1edbi t\u1ed1c \u0111\u1ed9 và k\u1ef9 thu\u1eadt. Ch\u1ea1y nhanh nh\u1ea5t có th\u1ec3, chú ý k\u1ef9 thu\u1eadt, phân b\u1ed5 s\u1ee9c l\u1ef1c h\u1ee3p lý.<\/p>\n Bài t\u1eadp t\u0103ng s\u1ee9c b\u1ec1n<\/em><\/p>\n T\u1eadp luy\u1ec7n k\u1ef9 thu\u1eadt, chú ý t\u01b0 th\u1ebf xu\u1ea5t phát và v\u1ec1 \u0111ích (không nh\u1ea3y, không d\u1eebng \u0111\u1ed9t ng\u1ed9t).<\/p>\n T\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n và s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp.<\/p>\n Làm nóng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u1ea1y.<\/p>\n M\u1eb7c trang ph\u1ee5c thoáng mát, th\u1ea5m hút m\u1ed3 hôi t\u1ed1t.<\/p>\n B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng, ngh\u1ec9 ng\u01a1i \u0111\u1ee7 gi\u1ea5c.<\/p>\n T\u1eadp luy\u1ec7n thành th\u1ea1o các k\u1ef9 thu\u1eadt ch\u1ea1y 100m c\u01a1 b\u1ea3n<\/em><\/p>\n \u0110\u1eb7t m\u1ee5c tiêu c\u1ee5 th\u1ec3, v\u1eeba s\u1ee9c, t\u1eeb t\u1eeb c\u1ea3i thi\u1ec7n th\u1eddi gian.<\/p>\n Th\u1edf \u0111\u1ec1u, không th\u1edf g\u1ea5p ho\u1eb7c nín th\u1edf.<\/p>\n Duy trì ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng và ngh\u1ec9 ng\u01a1i h\u1ee3p lý<\/em><\/p>\n {{{infobox}}}<\/p>\n Xem thêm:<\/strong><\/p>\n Top 11 món ph\u1ee5 ki\u1ec7n ch\u1ea1y b\u1ed9 c\u1ea7n thi\u1ebft<\/a><\/p>\n 4 cách ph\u1ed1i \u0111\u1ed3 ch\u1ea1y b\u1ed9 nam<\/a><\/p>\n Tips l\u1ef1a ch\u1ecdn qu\u1ea7n short ch\u1ea1y b\u1ed9 nam<\/a><\/p>\n {{{\/infobox}}}<\/p>\n1. Ch\u1ea1y 100m thu\u1ed9c c\u1ef1 ly nào?<\/h2>\n
![\"Ch\u1ea1y](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0014_3.jpg\")
<\/p>\n2. K\u1ef9 thu\u1eadt ch\u1ea1y 100m c\u01a1 b\u1ea3n<\/h2>\n
2.1. Kh\u1edfi \u0111\u1ed9ng và làm nóng c\u01a1 th\u1ec3<\/h3>\n
\n
![\"Kh\u1edfi](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0012_5.jpg\")
<\/p>\n2.2. Chu\u1ea9n b\u1ecb t\u01b0 th\u1ebf xu\u1ea5t phát<\/h3>\n
\n
![\"Chu\u1ea9n](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0011_6.jpg\")
<\/p>\n2.3. Xu\u1ea5t phát<\/h3>\n
![\"Xu\u1ea5t](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0010_7.jpg\")
<\/p>\n2.4. Giai \u0111o\u1ea1n ch\u1ea1y lao<\/h3>\n
![\"Giai](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0009_8.jpg\")
<\/p>\n2.5. Giai \u0111o\u1ea1n ch\u1ea1y gi\u1eefa quãng<\/h3>\n
\n
![\"Giai](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0008_9.jpg\")
<\/p>\n2.6. Giai \u0111o\u1ea1n ch\u1ea1y v\u1ec1 \u0111ích<\/h3>\n
![\"Giai](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0007_10.jpg\")
<\/p>\n3. Bài t\u1eadp h\u1ed7 tr\u1ee3 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/h2>\n
3.1. Bài t\u1eadp Deadlift<\/h3>\n
\n
![\"Bài](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0006_11.jpg\")
<\/p>\n3.2. Bài t\u1eadp Squat<\/h3>\n
\n
![\"Bài](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0005_12.jpg\")
<\/p>\n3.3. Bài t\u1eadp Bench press<\/h3>\n
\n
![\"Bài](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0004_13.jpg\")
<\/p>\n3.4. Bài t\u1eadp ch\u1ea1y n\u01b0\u1edbc rút<\/h3>\n
3.5. Bài t\u1eadp t\u0103ng s\u1ee9c b\u1ec1n<\/h3>\n
\n
![\"Bài](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0003_14.jpg\")
<\/p>\n4. L\u01b0u ý v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y 100m<\/h2>\n
4.1. Thành th\u1ea1o k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n<\/h3>\n
4.2. Luy\u1ec7n t\u1eadp bài t\u1eadp h\u1ed7 tr\u1ee3<\/h3>\n
4.3. Kh\u1edfi \u0111\u1ed9ng \u0111úng cách<\/h3>\n
4.4. Chu\u1ea9n b\u1ecb trang ph\u1ee5c tho\u1ea3i mái<\/h3>\n
4.5. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng và ngh\u1ec9 ng\u01a1i h\u1ee3p lý<\/h3>\n
![\"T\u1eadp](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0002_15.jpg\")
<\/p>\n4.6. \u0110\u1eb7t m\u1ee5c tiêu<\/h3>\n
4.7. Luy\u1ec7n t\u1eadp cách th\u1edf<\/h3>\n
![\"Duy](\"https:\/\/n7media.coolmate.me\/image\/March2023\/ky-thuat-chay-100m-1364_0001_16.jpg\")
<\/p>\n