{"id":4671,"date":"2023-06-07T07:08:13","date_gmt":"2023-06-07T00:08:13","guid":{"rendered":"https:\/\/blog.coolmate.me\/taper-la-gi-trong-chay-bo-1960-4671"},"modified":"2025-12-05T11:24:34","modified_gmt":"2025-12-05T04:24:34","slug":"taper-la-gi-trong-chay-bo-bi-kip-dat-phong-do","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/taper-la-gi-trong-chay-bo-bi-kip-dat-phong-do","title":{"rendered":"Taper L\u00e0 G\u00ec Trong Ch\u1ea1y B\u1ed9? B\u00ed K\u00edp \u0110\u1ea1t Phong \u0110\u1ed9 \u0110\u1ec9nh Cao | Coolmate"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">B\u1ea1n \u0111\u00e3 tr\u1ea3i qua h\u00e0ng tu\u1ea7n, th\u1eadm ch\u00ed h\u00e0ng th\u00e1ng tr\u1eddi t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 cho cu\u1ed9c \u0111ua s\u1eafp t\u1edbi. Gi\u1edd \u0111\u00e2y, khi ng\u00e0y race c\u1eadn k\u1ec1, b\u1ea1n nghe \u0111\u1ebfn &#8220;Taper&#8221; &#8211; m\u1ed9t giai \u0111o\u1ea1n m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi l\u1ea7m t\u01b0\u1edfng l\u00e0 ngh\u1ec9 x\u1ea3 h\u01a1i. V\u1eady taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9? C\u00f9ng <a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> t\u00ecm c\u00e2u tr\u1ea3 l\u1eddi trong b\u00e0i sau!<\/span><\/p>\n<h2><b>Taper L\u00e0 G\u00ec Trong Ch\u1ea1y B\u1ed9?<\/b><\/h2>\n<h3><b>Gi\u1ea3i m\u00e3 kh\u00e1i ni\u1ec7m Taper<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Taper l\u00e0 giai \u0111o\u1ea1n gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n m\u1ed9t c\u00e1ch c\u00f3 ch\u1ee7 \u0111\u00edch trong nh\u1eefng tu\u1ea7n cu\u1ed1i c\u00f9ng tr\u01b0\u1edbc m\u1ed9t cu\u1ed9c \u0111ua l\u1edbn. M\u1ee5c ti\u00eau ch\u00ednh l\u00e0 \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i ho\u00e0n to\u00e0n sau qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u0103ng th\u1eb3ng, \u0111\u1ed3ng th\u1eddi n\u1ea1p \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 b\u00f9ng n\u1ed5 v\u00e0o ng\u00e0y thi \u0111\u1ea5u. Hi\u1ec3u taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9 s\u1ebd gi\u00fap b\u1ea1n bi\u1ebft c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh c\u00e1ch t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110i\u1ec1u quan tr\u1ecdng c\u1ea7n nh\u1ea5n m\u1ea1nh l\u00e0 Taper t\u1eadp trung v\u00e0o vi\u1ec7c <\/span><b>gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n<\/b><span style=\"font-weight: 400;\"> nh\u01b0ng ph\u1ea3i <\/span><b>duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9<\/b><span style=\"font-weight: 400;\">. \u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n. Vi\u1ec7c d\u1eebng v\u1eadn \u0111\u1ed9ng \u0111\u1ed9t ng\u1ed9t c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 tr\u1edf n\u00ean \u00ec \u1ea1ch, m\u1ea5t \u0111i s\u1ef1 s\u1eafc b\u00e9n v\u00e0 ph\u1ea3n x\u1ea1 nhanh nh\u1ea1y c\u1ee7a c\u01a1 b\u1eafp m\u00e0 b\u1ea1n \u0111\u00e3 d\u00e0y c\u00f4ng x\u00e2y d\u1ef1ng. Taper gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i m\u00e0 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i s\u1eb5n s\u00e0ng chi\u1ebfn \u0111\u1ea5u.<\/span><\/p>\n<figure id=\"attachment_35771\" aria-describedby=\"caption-attachment-35771\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-35771 size-full\" src=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-1.jpg\" alt=\"Taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9? \u0110\u00f3 ch\u00ednh l\u00e0 vi\u1ec7c gi\u1ea3m b\u1edbt vi\u1ec7c v\u1eadn \u0111\u1ed9ng\" width=\"1200\" height=\"900\" srcset=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-1.jpg 1200w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-1-300x225.jpg 300w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-1-1024x768.jpg 1024w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-1-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-35771\" class=\"wp-caption-text\"><em>Taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9? \u0110\u00f3 ch\u00ednh l\u00e0 vi\u1ec7c gi\u1ea3m b\u1edbt vi\u1ec7c v\u1eadn \u0111\u1ed9ng<\/em><\/figcaption><\/figure>\n<h3><b>M\u1ee5c \u0111\u00edch c\u1ed1t l\u00f5i c\u1ee7a Taper<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>T\u1ed1i \u01b0u n\u0103ng l\u01b0\u1ee3ng:<\/b><span style=\"font-weight: 400;\"> Gi\u1ea3m t\u1ea3i t\u1eadp luy\u1ec7n cho ph\u00e9p c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian t\u00edch tr\u1eef \u0111\u1ea7y c\u00e1c kho Glycogen. H\u00e3y h\u00ecnh dung c\u01a1 th\u1ec3 b\u1ea1n nh\u01b0 m\u1ed9t chi\u1ebfc xe \u0111ua, v\u00e0 Taper ch\u00ednh l\u00e0 l\u00fac b\u1ea1n n\u1ea1p n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc khi v\u00e0o ch\u1eb7ng \u0111ua quy\u1ebft \u0111\u1ecbnh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp &amp; gi\u1ea3m ch\u1ea5n th\u01b0\u01a1ng:<\/b><span style=\"font-weight: 400;\"> Qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n n\u1eb7ng g\u00e2y ra nh\u1eefng t\u1ed5n th\u01b0\u01a1ng vi m\u00f4 trong s\u1ee3i c\u01a1. Taper l\u00e0 kho\u1ea3ng th\u1eddi gian qu\u00fd gi\u00e1 \u0111\u1ec3 c\u01a1 th\u1ec3 s\u1eeda ch\u1eefa, t\u00e1i t\u1ea1o v\u00e0 c\u1ee7ng c\u1ed1 nh\u1eefng s\u1ee3i c\u01a1 n\u00e0y, gi\u00fap ch\u00fang tr\u1edf n\u00ean m\u1ea1nh m\u1ebd h\u01a1n v\u00e0 gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0o ng\u00e0y thi \u0111\u1ea5u.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>C\u1ee7ng c\u1ed1 tinh th\u1ea7n:<\/b><span style=\"font-weight: 400;\"> Nh\u1eefng tu\u1ea7n t\u1eadp luy\u1ec7n \u0111\u1ec9nh cao c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u c\u0103ng th\u1eb3ng c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n. Giai \u0111o\u1ea1n gi\u1ea3m t\u1ea3i gi\u00fap b\u1ea1n gi\u1ea3m b\u1edbt \u00e1p l\u1ef1c, c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i, t\u1eeb \u0111\u00f3 c\u1ea3m th\u1ea5y s\u1ea3ng kho\u00e1i, t\u1ef1 tin v\u00e0 h\u01b0ng ph\u1ea5n h\u01a1n khi \u0111\u1ee9ng \u1edf v\u1ea1ch xu\u1ea5t ph\u00e1t.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0110\u1ea1t phong \u0111\u1ed9 \u0111\u1ec9nh cao:<\/b><span style=\"font-weight: 400;\"> Khi n\u0103ng l\u01b0\u1ee3ng \u0111\u1ea7y tr\u00e0n, c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i ho\u00e0n to\u00e0n v\u00e0 tinh th\u1ea7n tho\u1ea3i m\u00e1i, b\u1ea1n \u0111\u00e3 c\u00f3 \u0111\u1ee7 m\u1ecdi y\u1ebfu t\u1ed1 \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh t\u00edch t\u1ed1t nh\u1ea5t v\u00e0o ng\u00e0y thi \u0111\u1ea5u. \u0110\u00f3 ch\u00ednh l\u00e0 m\u1ee5c \u0111\u00edch cu\u1ed1i c\u00f9ng c\u1ee7a Taper.<\/span><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<br \/>\nXem th\u00eam: BST <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-chay-bo\">qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1eeb Coolmate<br \/>\n{{{\/infobox}}}<\/p>\n    <div class=\"amlab-products-container amlab-single\"\n        id=\"amlab-products-69ecfc95018cd\"\n        data-columns=\"1\"\n        data-autoplay=\"false\"\n        style=\"\">\n\n                    \n                <\/div>\n\n\n<h2><b>Taper Bao L\u00e2u L\u00e0 \u0110\u1ee7?<\/b><\/h2>\n<h3><b>Th\u1eddi gian Taper \u0111\u1ec1 xu\u1ea5t theo c\u1ef1 ly<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Kho\u1ea3ng th\u1eddi gian Taper \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia v\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean kinh nghi\u1ec7m khuy\u1ebfn ngh\u1ecb cho t\u1eebng c\u1ef1 ly ph\u1ed5 bi\u1ebfn. Th\u1eddi gian chu\u1ea9n taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5km &#8211; 10km:<\/b><span style=\"font-weight: 400;\"> 5 &#8211; 7 ng\u00e0y<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Half marathon (21km):<\/b><span style=\"font-weight: 400;\"> 10 &#8211; 14 ng\u00e0y<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Marathon (42km):<\/b><span style=\"font-weight: 400;\"> 2 &#8211; 3 tu\u1ea7n<\/span><\/li>\n<\/ul>\n<h3><b>Y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n quy\u1ebft \u0111\u1ecbnh<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kinh nghi\u1ec7m v\u00e0 th\u1ec3 l\u1ef1c:<\/b><span style=\"font-weight: 400;\"> Runner c\u00f3 kinh nghi\u1ec7m l\u00e2u n\u0103m, c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi vi\u1ec7c ph\u1ee5c h\u1ed3i nhanh c\u00f3 th\u1ec3 c\u1ea7n th\u1eddi gian Taper ng\u1eafn h\u01a1n m\u1ed9t ch\u00fat so v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>M\u1ee9c \u0111\u1ed9 m\u1ec7t m\u1ecfi:<\/b><span style=\"font-weight: 400;\"> N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 ki\u1ec7t s\u1ee9c, \u0111au nh\u1ee9c k\u00e9o d\u00e0i sau c\u00e1c bu\u1ed5i t\u1eadp n\u1eb7ng, \u0111\u00f3 l\u00e0 t\u00edn hi\u1ec7u r\u00f5 r\u00e0ng b\u1ea1n c\u1ea7n m\u1ed9t giai \u0111o\u1ea1n Taper d\u00e0i h\u01a1n \u0111\u1ec3 ph\u1ee5c h\u1ed3i ho\u00e0n to\u00e0n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>M\u1ee5c ti\u00eau v\u00e0 c\u01b0\u1eddng \u0111\u1ed9:<\/b><span style=\"font-weight: 400;\"> N\u1ebfu b\u1ea1n \u0111\u00e3 theo m\u1ed9t gi\u00e1o \u00e1n t\u1eadp luy\u1ec7n c\u1ef1c k\u1ef3 kh\u1eafc nghi\u1ec7t v\u1edbi m\u1ee5c ti\u00eau ph\u00e1 k\u1ef7 l\u1ee5c c\u00e1 nh\u00e2n, c\u01a1 th\u1ec3 s\u1ebd c\u1ea7n nhi\u1ec1u th\u1eddi gian Taper h\u01a1n \u0111\u1ec3 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1eeda ch\u1eefa c\u01a1 b\u1eafp.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_35772\" aria-describedby=\"caption-attachment-35772\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-35772 size-full\" src=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-2.jpg\" alt=\"Th\u1eddi gian taper t\u00f9y theo c\u1ef1 ly ch\u1ea1y b\u1ed9\" width=\"1200\" height=\"900\" srcset=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-2.jpg 1200w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-2-300x225.jpg 300w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-2-1024x768.jpg 1024w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-2-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-35772\" class=\"wp-caption-text\"><em>Th\u1eddi gian taper t\u00f9y theo c\u1ef1 ly ch\u1ea1y b\u1ed9<\/em><\/figcaption><\/figure>\n<h2><b>H\u01b0\u1edbng D\u1eabn Taper Hi\u1ec7u Qu\u1ea3<\/b><\/h2>\n<h3><b>Qu\u1ea3n l\u00fd kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n khoa h\u1ecdc<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gi\u1ea3m t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng:<\/b><span style=\"font-weight: 400;\"> \u0110\u00e2y l\u00e0 nguy\u00ean t\u1eafc s\u1ed1 m\u1ed9t khi t\u00ecm hi\u1ec3u taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9. M\u1ed9t c\u00f4ng th\u1ee9c ph\u1ed5 bi\u1ebfn l\u00e0 gi\u1ea3m t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y h\u00e0ng tu\u1ea7n kho\u1ea3ng 20-30% m\u1ed7i tu\u1ea7n trong giai \u0111o\u1ea1n Taper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9:<\/b><span style=\"font-weight: 400;\"> Gi\u1ea3m t\u1ea3i kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 ch\u1ea1y ch\u1eadm r\u00ec. B\u1ea1n v\u1eabn c\u1ea7n duy tr\u00ec c\u00e1c b\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9 ng\u1eafn nh\u01b0 ch\u1ea1y bi\u1ebfn t\u1ed1c ho\u1eb7c c\u00e1c s\u1ea3i b\u01b0\u1edbc nhanh \u0111\u1ec3 gi\u1eef cho h\u1ec7 th\u1ea7n kinh-c\u01a1 b\u1eafp lu\u00f4n s\u1eafc b\u00e9n v\u00e0 s\u1eb5n s\u00e0ng b\u00f9ng n\u1ed5.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lo\u1ea1i b\u1ecf b\u00e0i t\u1eadp n\u1eb7ng:<\/b><span style=\"font-weight: 400;\"> H\u00e3y tr\u00e1nh xa c\u00e1c bu\u1ed5i ch\u1ea1y d\u00e0i, c\u00e1c b\u00e0i t\u1eadp ng\u01b0\u1ee1ng qu\u00e1 s\u1ee9c, v\u00e0 c\u00e1c b\u00e0i t\u1eadp t\u1ea1 n\u1eb7ng trong giai \u0111o\u1ea1n n\u00e0y. Ch\u00fang ch\u1ec9 g\u00e2y th\u00eam m\u1ec7t m\u1ecfi t\u00edch l\u0169y m\u00e0 kh\u00f4ng mang l\u1ea1i l\u1ee3i \u00edch g\u00ec th\u00eam.<\/span><\/li>\n<\/ul>\n<h3><b>Dinh d\u01b0\u1ee1ng chu\u1ea9n ch\u1ec9nh<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u01afu ti\u00ean Carbohydrate:<\/b><span style=\"font-weight: 400;\"> Trong nh\u1eefng ng\u00e0y cu\u1ed1i tr\u01b0\u1edbc race, h\u00e3y t\u0103ng t\u1ef7 l\u1ec7 carb trong ch\u1ebf \u0111\u1ed9 \u0103n l\u00ean kho\u1ea3ng 60-70% t\u1ed5ng l\u01b0\u1ee3ng calo. \u01afu ti\u00ean c\u00e1c ngu\u1ed3n carb ph\u1ee9c h\u1ee3p nh\u01b0 khoai lang, y\u1ebfn m\u1ea1ch, g\u1ea1o l\u1ee9t \u0111\u1ec3 n\u1ea1p \u0111\u1ea7y kho d\u1ef1 tr\u1eef Glycogen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0110\u1eebng qu\u00ean Protein v\u00e0 ch\u1ea5t b\u00e9o:<\/b><span style=\"font-weight: 400;\"> Protein r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 s\u1eeda ch\u1eefa c\u01a1 b\u1eafp, trong khi ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh gi\u00fap duy tr\u00ec c\u00e1c ch\u1ee9c n\u0103ng quan tr\u1ecdng c\u1ee7a c\u01a1 th\u1ec3. H\u00e3y duy tr\u00ec m\u1ed9t l\u01b0\u1ee3ng v\u1eeba \u0111\u1ee7 t\u1eeb c\u00e1c ngu\u1ed3n nh\u01b0 \u1ee9c g\u00e0, c\u00e1, tr\u1ee9ng, b\u01a1 v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc:<\/b><span style=\"font-weight: 400;\"> Hydrat h\u00f3a l\u00e0 ch\u00eca kh\u00f3a. H\u00e3y \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong su\u1ed1t nh\u1eefng ng\u00e0y Taper. H\u1ea1n ch\u1ebf \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n v\u00ec ch\u00fang c\u00f3 th\u1ec3 g\u00e2y m\u1ea5t n\u01b0\u1edbc.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_35773\" aria-describedby=\"caption-attachment-35773\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-35773 size-full\" src=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-3.jpg\" alt=\"Ch\u00fa \u00fd ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t\" width=\"1200\" height=\"900\" srcset=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-3.jpg 1200w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-3-300x225.jpg 300w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-3-1024x768.jpg 1024w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-3-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-35773\" class=\"wp-caption-text\"><em>Ch\u00fa \u00fd ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t<\/em><\/figcaption><\/figure>\n<h3><b>Ngh\u1ec9 ng\u01a1i &amp; Ph\u1ee5c h\u1ed3i t\u00edch c\u1ef1c<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c:<\/b><span style=\"font-weight: 400;\"> Gi\u1ea5c ng\u1ee7 l\u00e0 c\u00f4ng c\u1ee5 ph\u1ee5c h\u1ed3i m\u1ea1nh m\u1ebd nh\u1ea5t xoay quanh c\u00e2u h\u1ecfi taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9. H\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau ng\u1ee7 7-9 ti\u1ebfng m\u1ed7i \u0111\u00eam. M\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng s\u1ebd gi\u00fap c\u01a1 th\u1ec3 t\u00e1i t\u1ea1o hi\u1ec7u qu\u1ea3.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ph\u1ee5c h\u1ed3i nh\u1eb9 nh\u00e0ng:<\/b><span style=\"font-weight: 400;\"> C\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0111i b\u1ed9, gi\u00e3n c\u01a1 hay yoga nh\u1eb9 nh\u00e0ng r\u1ea5t \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch. Ch\u00fang gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 duy tr\u00ec s\u1ef1 linh ho\u1ea1t m\u00e0 kh\u00f4ng g\u00e2y th\u00eam m\u1ec7t m\u1ecfi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Massage:<\/b><span style=\"font-weight: 400;\"> N\u1ebfu c\u00f3 \u0111i\u1ec1u ki\u1ec7n, m\u1ed9t bu\u1ed5i massage nh\u1eb9 nh\u00e0ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng c\u01a1, th\u00fac \u0111\u1ea9y ph\u1ee5c h\u1ed3i v\u00e0 th\u01b0 gi\u00e3n tinh th\u1ea7n hi\u1ec7u qu\u1ea3.<\/span><\/li>\n<\/ul>\n<h3><b>Chu\u1ea9n b\u1ecb tinh th\u1ea7n<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>H\u00ecnh dung th\u00e0nh c\u00f4ng:<\/b><span style=\"font-weight: 400;\"> D\u00e0nh v\u00e0i ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 nh\u1eafm m\u1eaft v\u00e0 t\u01b0\u1edfng t\u01b0\u1ee3ng c\u1ea3nh b\u1ea1n \u0111ang ch\u1ea1y m\u1ed9t c\u00e1ch m\u1ea1nh m\u1ebd, t\u1ef1 tin v\u00e0 v\u1ec1 \u0111\u00edch v\u1edbi n\u1ee5 c\u01b0\u1eddi. K\u1ef9 thu\u1eadt n\u00e0y gi\u00fap x\u00e2y d\u1ef1ng s\u1ef1 t\u1ef1 tin v\u00e0 gi\u1ea3m b\u1edbt lo l\u1eafng tr\u01b0\u1edbc cu\u1ed9c \u0111ua.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gi\u1ea3m c\u0103ng th\u1eb3ng:<\/b><span style=\"font-weight: 400;\"> D\u00f9ng th\u1eddi gian r\u1ea3nh r\u1ed7i \u0111\u1ec3 l\u00e0m nh\u1eefng vi\u1ec7c b\u1ea1n th\u00edch nh\u01b0 \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c, thi\u1ec1n \u0111\u1ecbnh. Gi\u1eef cho t\u00e2m tr\u00ed b\u00ecnh t\u0129nh c\u0169ng quan tr\u1ecdng nh\u01b0 vi\u1ec7c ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tin t\u01b0\u1edfng qu\u00e1 tr\u00ecnh:<\/b><span style=\"font-weight: 400;\"> B\u1ea1n \u0111\u00e3 t\u1eadp luy\u1ec7n r\u1ea5t ch\u0103m ch\u1ec9. H\u00e3y tin t\u01b0\u1edfng v\u00e0o c\u00f4ng s\u1ee9c m\u00ecnh \u0111\u00e3 b\u1ecf ra. Giai \u0111o\u1ea1n Taper l\u00e0 l\u00fac \u0111\u1ec3 g\u1eb7t h\u00e1i th\u00e0nh qu\u1ea3, kh\u00f4ng ph\u1ea3i l\u00fac \u0111\u1ec3 nghi ng\u1edd b\u1ea3n th\u00e2n.<\/span><\/li>\n<\/ul>\n<h3><b>Chu\u1ea9n b\u1ecb trang ph\u1ee5c v\u00e0 ph\u1ee5 ki\u1ec7n<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trang ph\u1ee5c:<\/b><span style=\"font-weight: 400;\"> \u0110\u1eebng \u0111\u1ec3 \u0111\u1ebfn ng\u00e0y race m\u1edbi th\u1eed \u0111\u1ed3 m\u1edbi. H\u00e3y m\u1eb7c th\u1eed b\u1ed9 trang ph\u1ee5c b\u1ea1n \u0111\u1ecbnh thi \u0111\u1ea5u trong m\u1ed9t bu\u1ed5i ch\u1ea1y nh\u1eb9 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o m\u1ecdi th\u1ee9 \u0111\u1ec1u tho\u1ea3i m\u00e1i, kh\u00f4ng g\u00e2y c\u1ecd x\u00e1t. C\u00e1c s\u1ea3n ph\u1ea9m qu\u1ea7n \u00e1o th\u1ec3 thao t\u1eeb Coolmate v\u1edbi ch\u1ea5t li\u1ec7u tho\u00e1ng kh\u00ed, co gi\u00e3n t\u1ed1t v\u00e0 th\u1ea5m h\u00fat m\u1ed3 h\u00f4i hi\u1ec7u qu\u1ea3 s\u1ebd l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho ng\u00e0y \u0111ua c\u1ee7a b\u1ea1n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0110\u1ed3 l\u00f3t &amp; T\u1ea5t:<\/b><span style=\"font-weight: 400;\"> M\u1ed9t \u0111\u00f4i t\u1ea5t ch\u1ea1y b\u1ed9 chuy\u00ean d\u1ee5ng v\u00e0 \u0111\u1ed3 l\u00f3t tho\u1ea3i m\u00e1i l\u00e0 y\u1ebfu t\u1ed1 nh\u1ecf nh\u01b0ng c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn, gi\u00fap ch\u1ed1ng ph\u1ed3ng r\u1ed9p v\u00e0 gi\u1ea3m ma s\u00e1t.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>S\u1ef1 ti\u1ec7n l\u1ee3i t\u1eeb Coolmate:<\/b><span style=\"font-weight: 400;\"> N\u1ebfu b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb trang ph\u1ee5c v\u00e0o ph\u00fat ch\u00f3t, d\u1ecbch v\u1ee5 giao h\u00e0ng nhanh ch\u00f3ng c\u1ee7a Coolmate s\u1ebd gi\u00fap b\u1ea1n c\u00f3 ngay nh\u1eefng m\u00f3n \u0111\u1ed3 c\u1ea7n thi\u1ebft m\u00e0 kh\u00f4ng c\u1ea7n lo l\u1eafng khi t\u00ecm hi\u1ec3u taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Race Kit:<\/b><span style=\"font-weight: 400;\"> Chu\u1ea9n b\u1ecb s\u1eb5n m\u1ecdi th\u1ee9 t\u1eeb \u0111\u00eam h\u00f4m tr\u01b0\u1edbc: bib ch\u1ea1y, gel n\u0103ng l\u01b0\u1ee3ng, \u0111\u1ed3ng h\u1ed3, tai nghe&#8230; v\u00e0o m\u1ed9t t\u00fai ri\u00eang \u0111\u1ec3 bu\u1ed5i s\u00e1ng thi \u0111\u1ea5u th\u1eadt th\u1ea3nh th\u01a1i.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_35774\" aria-describedby=\"caption-attachment-35774\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-35774 size-full\" src=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-4.jpg\" alt=\"Trang ph\u1ee5c Coolmate t\u1ef1 tin \u0111\u1ed3ng h\u00e0nh c\u00f9ng b\u1ea1n tr\u00ean m\u1ecdi cung \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9\" width=\"1200\" height=\"900\" srcset=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-4.jpg 1200w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-4-300x225.jpg 300w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-4-1024x768.jpg 1024w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-4-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-35774\" class=\"wp-caption-text\"><em>Trang ph\u1ee5c Coolmate t\u1ef1 tin \u0111\u1ed3ng h\u00e0nh c\u00f9ng b\u1ea1n tr\u00ean m\u1ecdi cung \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9<\/em><\/figcaption><\/figure>\n<h2><b>Nh\u1eefng Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi Taper<\/b><\/h2>\n<h3><b>T\u1eadp qu\u00e1 \u00edt ho\u1eb7c qu\u00e1 nhi\u1ec1u<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n:<\/b><span style=\"font-weight: 400;\"> Sai l\u1ea7m n\u00e0y s\u1ebd khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y \u00ec \u1ea1ch v\u00e0 m\u1ea5t c\u1ea3m gi\u00e1c v\u00e0o ng\u00e0y \u0111ua.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>C\u1ed1 g\u1eafng t\u1eadp b\u00f9:<\/b><span style=\"font-weight: 400;\"> T\u00e2m l\u00fd s\u1ee3 y\u1ebfu \u0111i khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi c\u1ed1 g\u1eafng nh\u1ed3i nh\u00e9t c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng v\u00e0o ph\u00fat ch\u00f3t. \u0110i\u1ec1u n\u00e0y ch\u1ec9 khi\u1ebfn c\u01a1 th\u1ec3 th\u00eam m\u1ec7t m\u1ecfi v\u00e0 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. H\u00e3y tin v\u00e0o k\u1ebf ho\u1ea1ch!<\/span><\/li>\n<\/ul>\n<h3><b>Thay \u0111\u1ed5i \u0111\u1ed9t ng\u1ed9t dinh d\u01b0\u1ee1ng<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Tu\u1ea7n Taper kh\u00f4ng ph\u1ea3i l\u00e0 l\u00fac \u0111\u1ec3 th\u1eed m\u1ed9t m\u00f3n \u0103n m\u1edbi hay m\u1ed9t lo\u1ea1i gel n\u0103ng l\u01b0\u1ee3ng l\u1ea1. H\u00e3y g\u1eafn b\u00f3 v\u1edbi nh\u1eefng th\u1ef1c ph\u1ea9m quen thu\u1ed9c \u0111\u1ec3 tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a kh\u00f4ng mong mu\u1ed1n v\u00e0o ng\u00e0y \u0111ua.<\/span><\/p>\n<h3><b>B\u1ecf qua t\u00edn hi\u1ec7u c\u01a1 th\u1ec3<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y m\u1ed9t c\u01a1n \u0111au nh\u1eb9 xu\u1ea5t hi\u1ec7n, \u0111\u00e2y l\u00e0 l\u00fac \u0111\u1ec3 ngh\u1ec9 ng\u01a1i v\u00e0 x\u1eed l\u00fd n\u00f3, kh\u00f4ng ph\u1ea3i c\u1ed1 g\u1eafng ch\u1ea1y ti\u1ebfp. L\u1eafng nghe c\u01a1 th\u1ec3 l\u00e0 k\u1ef9 n\u0103ng quan tr\u1ecdng nh\u1ea5t c\u1ee7a m\u1ed9t runner. T\u00ecm hi\u1ec3u taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9 c\u0169ng c\u1ea7n \u0111\u1ec1 ph\u00f2ng r\u1ee7i ro.<\/span><\/p>\n<h3><b>Lo l\u1eafng qu\u00e1 m\u1ee9c<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">C\u00f3 nhi\u1ec1u th\u1eddi gian r\u1ea3nh h\u01a1n c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn vi\u1ec7c suy ngh\u0129 v\u00e0 lo l\u1eafng nhi\u1ec1u h\u01a1n. Stress t\u00e2m l\u00fd c\u0169ng \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. H\u00e3y gi\u1eef b\u00ecnh t\u0129nh v\u00e0 tin t\u01b0\u1edfng v\u00e0o s\u1ef1 chu\u1ea9n b\u1ecb c\u1ee7a m\u00ecnh.<\/span><\/p>\n<figure id=\"attachment_35775\" aria-describedby=\"caption-attachment-35775\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-35775 size-full\" src=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-5.jpg\" alt=\"Taper th\u00e0nh c\u00f4ng c\u1ea7n c\u1ea3 m\u1ed9t qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n\" width=\"1200\" height=\"900\" srcset=\"https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-5.jpg 1200w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-5-300x225.jpg 300w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-5-1024x768.jpg 1024w, https:\/\/www.coolmate.me\/blog\/wp-content\/uploads\/2023\/06\/taper-la-gi-trong-chay-bo-5-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-35775\" class=\"wp-caption-text\"><em>Taper th\u00e0nh c\u00f4ng c\u1ea7n c\u1ea3 m\u1ed9t qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n<\/em><\/figcaption><\/figure>\n<h2><b>D\u1ea5u Hi\u1ec7u Nh\u1eadn Bi\u1ebft M\u1ed9t Qu\u00e1 Tr\u00ecnh Taper Th\u00e0nh C\u00f4ng<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">B\u1ea1n s\u1ebd bi\u1ebft m\u00ecnh \u0111\u00e3 Taper \u0111\u00fang c\u00e1ch khi c\u1ea3m th\u1ea5y:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">C\u01a1 th\u1ec3 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng, ch\u00e2n c\u1ea3m th\u1ea5y nh\u1eb9 nh\u00e0ng, linh ho\u1ea1t.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kh\u00f4ng c\u00f2n c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c hay m\u1ec7t m\u1ecfi t\u00edch l\u0169y.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tinh th\u1ea7n h\u01b0ng ph\u1ea5n, h\u00e1o h\u1ee9c v\u00e0 s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ng\u1ee7 ngon h\u01a1n v\u00e0 s\u00e2u h\u01a1n.<\/span><\/li>\n<\/ul>\n<h2><b>Gi\u1ea3i \u0111\u00e1p th\u1eafc m\u1eafc th\u01b0\u1eddng g\u1eb7p v\u1ec1 c\u00e2u h\u1ecfi Taper l\u00e0 g\u00ec trong Ch\u1ea1y B\u1ed9<\/b><\/h2>\n<h3><b>Taper c\u00f3 ph\u1ea3i l\u00e0 ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n kh\u00f4ng?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Kh\u00f4ng. Taper l\u00e0 gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng nh\u01b0ng duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i m\u00e0 kh\u00f4ng m\u1ea5t \u0111i s\u1ef1 s\u1eafc b\u00e9n.<\/span><\/p>\n<h3><b>Taper c\u00f3 gi\u00fap t\u00f4i ch\u1ea1y nhanh h\u01a1n kh\u00f4ng?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">C\u00f3 th\u1ec3. Taper kh\u00f4ng tr\u1ef1c ti\u1ebfp l\u00e0m b\u1ea1n nhanh h\u01a1n, nh\u01b0ng n\u00f3 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n T\u1ed0T NH\u1ea4T \u0111\u1ec3 b\u1ea1n th\u1ec3 hi\u1ec7n t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ee9c b\u1ec1n m\u00e0 b\u1ea1n \u0111\u00e3 kh\u1ed5 c\u00f4ng luy\u1ec7n t\u1eadp, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n \u0111\u1ea1t phong \u0111\u1ed9 \u0111\u1ec9nh cao.<\/span><\/p>\n<h3><b>T\u00f4i n\u00ean l\u00e0m g\u00ec n\u1ebfu c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi ho\u1eb7c b\u1ecb \u1ed1m trong giai \u0111o\u1ea1n Taper?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u01afu ti\u00ean s\u1ee9c kh\u1ecfe h\u00e0ng \u0111\u1ea7u. H\u00e3y gi\u1ea3m t\u1ea3i th\u00eam ho\u1eb7c ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m th\u1ea5y kh\u1ecfe h\u01a1n. \u0110\u1eebng c\u1ed1 g\u1eafng t\u1eadp luy\u1ec7n khi c\u01a1 th\u1ec3 \u0111ang y\u1ebfu.<\/span><\/p>\n<h3><b>Ch\u1ebf \u0111\u1ed9 \u0103n trong giai \u0111o\u1ea1n Taper c\u00f3 quan tr\u1ecdng kh\u00f4ng?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">C\u1ef1c k\u1ef3 quan tr\u1ecdng. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n b\u1ea1n c\u1ea7n n\u1ea1p \u0111\u1ee7 Carbohydrate \u0111\u1ec3 t\u00edch tr\u1eef n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua.<\/span><\/p>\n<h3><b>Taper c\u00f3 \u00e1p d\u1ee5ng cho m\u1ecdi c\u1ef1 ly kh\u00f4ng?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">C\u00f3. M\u1ecdi cu\u1ed9c \u0111ua \u0111\u1ec1u \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i t\u1eeb giai \u0111o\u1ea1n Taper. S\u1ef1 kh\u00e1c bi\u1ec7t ch\u1ee7 y\u1ebfu n\u1eb1m \u1edf th\u1eddi gian v\u00e0 m\u1ee9c \u0111\u1ed9 gi\u1ea3m t\u1ea3i t\u00f9y theo c\u1ef1 ly.<\/span><\/p>\n<p><b>K\u1ebft lu\u1eadn<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Hy v\u1ecdng b\u00e0i vi\u1ebft \u0111\u00e3 gi\u00fap b\u1ea1n gi\u1ea3i \u0111\u00e1p taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 h\u00e3y tin t\u01b0\u1edfng v\u00e0o qu\u00e1 tr\u00ecnh, l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 chu\u1ea9n b\u1ecb s\u1eb5n s\u00e0ng \u0111\u1ec3 chinh ph\u1ee5c cu\u1ed9c \u0111ua s\u1eafp t\u1edbi v\u1edbi m\u1ed9t phi\u00ean b\u1ea3n m\u1ea1nh m\u1ebd nh\u1ea5t c\u1ee7a ch\u00ednh m\u00ecnh. Ch\u00fac b\u1ea1n c\u00f3 m\u1ed9t ng\u00e0y race th\u00e0nh c\u00f4ng v\u1edbi nh\u1eefng chia s\u1ebb c\u1ee7a <a href=\"https:\/\/www.coolmate.me\/blog\/\">Coolblog<\/a> nh\u00e9!<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{\/infobox}}}<br \/>\nXem th\u00eam:<br \/>\n<a href=\"https:\/\/www.coolmate.me\/blog\/30-phut-chay-bo-luong-calo-tieu-thu-5-loi-ich-cua-chay-bo-voi-suc-khoe\">30 ph\u00fat ch\u1ea1y b\u1ed9: L\u01b0\u1ee3ng calo ti\u00eau th\u1ee5? 5 l\u1ee3i \u00edch c\u1ee7a ch\u1ea1y b\u1ed9 v\u1edbi s\u1ee9c kh\u1ecfe<\/a><br \/>\n<a href=\"https:\/\/www.coolmate.me\/blog\/review-quan-dai-chay-bo-running-pant-cua-coolmate\">Review Qu\u1ea7n d\u00e0i ch\u1ea1y b\u1ed9 Running Pant c\u1ee7a Coolmate<\/a><br \/>\n<a href=\"https:\/\/www.coolmate.me\/blog\/danh-gia-ao-singlet-chay-bo-airrush-gradient-cua-coolmate-6183\">\u0110\u00e1nh Gi\u00e1 \u00c1o Singlet Ch\u1ea1y B\u1ed9 AirRush Gradient c\u1ee7a Coolmate<\/a><br \/>\n{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n \u0111\u00e3 tr\u1ea3i qua h\u00e0ng tu\u1ea7n, th\u1eadm ch\u00ed h\u00e0ng th\u00e1ng tr\u1eddi t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 cho cu\u1ed9c \u0111ua s\u1eafp t\u1edbi. Gi\u1edd \u0111\u00e2y, khi ng\u00e0y race c\u1eadn k\u1ec1, b\u1ea1n nghe \u0111\u1ebfn &#8220;Taper&#8221; &#8211; m\u1ed9t giai \u0111o\u1ea1n m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi l\u1ea7m t\u01b0\u1edfng l\u00e0 ngh\u1ec9 x\u1ea3 h\u01a1i. V\u1eady taper l\u00e0 g\u00ec trong ch\u1ea1y b\u1ed9? C\u00f9ng Coolmate t\u00ecm c\u00e2u&#8230;<\/p>\n","protected":false},"author":108,"featured_media":35770,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-4671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chay-bo"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4671","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\/108"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=4671"}],"version-history":[{"count":5,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4671\/revisions"}],"predecessor-version":[{"id":35776,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4671\/revisions\/35776"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/35770"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=4671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=4671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=4671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}