![\"V\u1eadn](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_701.jpg\")
<\/span><\/span><\/strong><\/p>\nCh\u1ea1y 100m \u0111\u00f2i h\u1ecfi t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ef1 d\u1ebbo dai v\u01b0\u1ee3t tr\u1ed9i<\/span><\/strong><\/p>\n Kh\u1edfi \u0111\u1ed9ng l\u00e0 b\u01b0\u1edbc quan tr\u1ecdng \u0111\u1ec3 gi\u00fap c\u01a1 b\u1eafp linh ho\u1ea1t, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t.<\/p>\n B\u00e0i t\u1eadp t\u0103ng nhi\u1ec7t c\u01a1 th\u1ec3:<\/strong><\/p>\n Ch\u1ea1y b\u1ed9 nh\u1eb9 nh\u00e0ng trong 5-10 ph\u00fat \u0111\u1ec3 l\u00e0m \u1ea5m c\u01a1 th\u1ec3.<\/p>\n<\/li>\n Nh\u1ea3y d\u00e2y ho\u1eb7c b\u00e0i t\u1eadp b\u1eadt nh\u1ea3y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 b\u1eafp.<\/p>\n<\/li>\n<\/ul>\n K\u00e9o gi\u00e3n \u0111\u1ed9ng:<\/strong><\/p>\n K\u00e9o gi\u00e3n c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh nh\u01b0 \u0111\u00f9i tr\u01b0\u1edbc, b\u1eafp ch\u00e2n v\u00e0 c\u01a1 h\u00f4ng. V\u00ed d\u1ee5, \u0111\u1ed9ng t\u00e1c lunges gi\u00fap m\u1edf r\u1ed9ng bi\u00ean \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a kh\u1edbp.<\/p>\n<\/li>\n<\/ul>\n Ch\u1ea1y gia t\u1ed1c:<\/strong><\/p>\n Th\u1ef1c hi\u1ec7n 2-3 l\u1ea7n ch\u1ea1y n\u01b0\u1edbc r\u00fat ng\u1eafn \u1edf m\u1ee9c 70%-80% t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a \u0111\u1ec3 l\u00e0m quen v\u1edbi nh\u1ecbp ch\u1ea1y.<\/p>\n<\/li>\n<\/ul>\n Kh\u1edfi \u0111\u1ed9ng gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/span><\/strong><\/p>\n Kh\u1ed1i k\u00ea ch\u00e2n (starting blocks) \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u1ed1i \u01b0u h\u00f3a l\u1ef1c \u0111\u1ea9y ban \u0111\u1ea7u.<\/p>\n V\u1ecb tr\u00ed \u0111\u1eb7t:<\/strong><\/p>\n Kh\u1ed1i \u0111\u1ea7u ti\u00ean c\u00e1ch v\u1ea1ch xu\u1ea5t ph\u00e1t 50-60cm, kh\u1ed1i sau c\u00e1ch kh\u1ed1i \u0111\u1ea7u kho\u1ea3ng 30cm.<\/p>\n<\/li>\n<\/ul>\n \u0110i\u1ec1u ch\u1ec9nh g\u00f3c nghi\u00eang:<\/strong><\/p>\n G\u00f3c c\u1ee7a kh\u1ed1i tr\u01b0\u1edbc n\u00ean l\u00e0 45\u00b0, kh\u1ed1i sau l\u00e0 60\u00b0 \u0111\u1ec3 h\u1ed7 tr\u1ee3 l\u1ef1c \u0111\u1ea9y m\u1ea1nh nh\u1ea5t.<\/p>\n<\/li>\n<\/ul>\n Ki\u1ec3m tra t\u01b0 th\u1ebf ch\u00e2n:<\/strong><\/p>\n Ch\u00e2n thu\u1eadn \u0111\u1eb7t \u1edf kh\u1ed1i tr\u01b0\u1edbc, ch\u00e2n c\u00f2n l\u1ea1i \u0111\u1eb7t \u1edf kh\u1ed1i sau \u0111\u1ec3 \u0111\u1ea1t l\u1ef1c \u0111\u1ea9y t\u1ed1t nh\u1ea5t.<\/p>\n<\/li>\n<\/ul>\n K\u00ea ch\u00e2n \u0111\u00fang gi\u00fap xu\u1ea5t ph\u00e1t m\u1ea1nh m\u1ebd<\/span><\/strong><\/p>\n T\u01b0 th\u1ebf xu\u1ea5t ph\u00e1t chu\u1ea9n gi\u00fap b\u1ea1n t\u1eadn d\u1ee5ng t\u1ed1i \u0111a l\u1ef1c \u0111\u1ea9y t\u1eeb kh\u1ed1i k\u00ea ch\u00e2n.<\/p>\n T\u01b0 th\u1ebf xu\u1ea5t ph\u00e1t chu\u1ea9n t\u1ed1i \u01b0u l\u1ef1c \u0111\u1ea9y<\/span><\/strong><\/strong><\/p>\n Xu\u1ea5t ph\u00e1t nhanh v\u00e0 m\u1ea1nh l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh trong ch\u1ea1y 100m.<\/p>\n L\u1eafng nghe t\u00edn hi\u1ec7u:<\/strong><\/p>\n \u1ede l\u1ec7nh “Set,” d\u1ed3n tr\u1ecdng t\u00e2m v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n<\/li>\n Khi nghe “Go,” \u0111\u1ea9y m\u1ea1nh ch\u00e2n sau \u0111\u1ec3 b\u1ee9t t\u1ed1c.<\/p>\n<\/li>\n Th\u00e2n ng\u01b0\u1eddi: Duy tr\u00ec g\u00f3c nghi\u00eang h\u1ee3p l\u00fd, kh\u00f4ng ng\u1ea9ng \u0111\u1ea7u qu\u00e1 s\u1edbm.<\/p>\n<\/li>\n<\/ul>\n Chuy\u1ec3n \u0111\u1ed9ng:<\/strong> Ch\u00e2n \u0111\u1ea1p m\u1ea1nh t\u1eeb kh\u1ed1i k\u00ea, tay vung nhanh v\u00e0 m\u1ea1nh \u0111\u1ec3 h\u1ed7 tr\u1ee3 l\u1ef1c \u0111\u1ea9y.<\/p>\n Xu\u1ea5t ph\u00e1t \u0111\u00fang gi\u00fap \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a<\/span><\/strong><\/p>\n Giai \u0111o\u1ea1n ch\u1ea1y lao gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a trong kho\u1ea3ng 20-30m \u0111\u1ea7u ti\u00ean.<\/p>\n Ch\u1ea1y lao duy tr\u00ec t\u1ed1c \u0111\u1ed9 v\u00e0 gi\u1ea3m m\u1ea5t l\u1ef1c<\/span><\/strong><\/p>\n {{{infobox}}} Xem th\u00eam: <\/strong><\/span><\/strong>\u0110\u1ed3 ch\u1ea1y b\u1ed9 Coolmate c\u00f3 g\u00ec kh\u00e1c bi\u1ec7t – ch\u00e0ng \u0111\u00e3 bi\u1ebft ?<\/a><\/span><\/span> {{{\/infobox}}}<\/p>\n Khi \u0111\u1ea1t t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a, b\u1ea1n c\u1ea7n duy tr\u00ec nh\u1ecbp ch\u1ea1y \u1ed5n \u0111\u1ecbnh.<\/p>\n Ch\u1ea1y gi\u1eefa qu\u00e3ng gi\u00fap duy tr\u00ec s\u1ee9c m\u1ea1nh<\/span><\/strong><\/p>\n Giai \u0111o\u1ea1n cu\u1ed1i \u0111\u00f2i h\u1ecfi s\u1ef1 d\u1ed3n s\u1ee9c t\u1ed1i \u0111a \u0111\u1ec3 c\u00e1n \u0111\u00edch nhanh nh\u1ea5t.<\/p>\n V\u1ec1 \u0111\u00edch v\u1edbi t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a \u0111\u1ec3 chi\u1ebfn th\u1eafng<\/span><\/strong><\/p>\n {{{productpreview_list title=””}}} 6732bc1852ab582832140fb2,66cbf287b86ed9349a039b5a,66a1a1082ded494b03625116 {{{\/productpreview_list}}}<\/p>\n Gi\u1eef t\u01b0 th\u1ebf \u0111\u00fang: nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc, h\u01a1i \u01b0\u1ee1n ng\u1ef1c, l\u01b0ng cong theo \u0111\u1ed9 \u01b0\u1ee1n ng\u1ef1c, hai tay \u0111\u00e1nh nhanh, ch\u00e2n ti\u1ebfp \u0111\u1ea5t \u1edf ph\u1ea7n n\u1eeda \u0111\u1ea7u b\u00e0n ch\u00e2n, \u0111\u1ea7u g\u1ed1i g\u1eadp d\u01b0\u1edbi 90 \u0111\u1ed9.<\/p>\n T\u01b0 th\u1ebf ch\u1ea1y chu\u1ea9n gi\u00fap ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng<\/span><\/strong><\/p>\n {{{infobox}}} Xem th\u00eam:<\/strong><\/span><\/strong> M\u00e1ch ch\u00e0ng 7 c\u00e1ch ph\u1ed1i \u0111\u1ed3 ch\u1ea1y b\u1ed9 m\u00f9a l\u1ea1nh v\u1eeba \u0111\u1eb9p trai, v\u1eeba \u1ea5m \u00e1p<\/a><\/span><\/span> {{{\/infobox}}}<\/em><\/p>\n S\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 t\u0103ng kh\u1ea3 n\u0103ng ch\u1ea1y n\u01b0\u1edbc r\u00fat. L\u00ean l\u1ecbch tr\u00ecnh ch\u1ea1y b\u1ed9 khoa h\u1ecdc. T\u1eadp th\u00eam c\u00e1c b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 (Bench press, Squat, Deadlift\u2026) v\u00e0 b\u00e0i t\u1eadp b\u1ee5ng (plank, g\u1eadp b\u1ee5ng\u2026)<\/p>\n B\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n<\/span><\/strong><\/p>\n \u0110\u1eb7t m\u1ee5c ti\u00eau th\u1ef1c t\u1ebf, t\u1eadp trung v\u00e0o k\u1ef9 thu\u1eadt. D\u1ea7n r\u00fat ng\u1eafn th\u1eddi gian ch\u1ea1y sau m\u1ed7i tu\u1ea7n, th\u00e1ng.<\/p>\n M\u1ee5c ti\u00eau r\u00f5 r\u00e0ng gi\u00fap c\u1ea3i thi\u1ec7n th\u00e0nh t\u00edch<\/span><\/strong><\/p>\n Ch\u1ea1y n\u01b0\u1edbc r\u00fat \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo. Ng\u1ea9ng cao \u0111\u1ea7u trong 30-40m \u0111\u1ea7u, gi\u1eef th\u1eb3ng ng\u01b0\u1eddi nh\u01b0ng kh\u00f4ng c\u1ee9ng nh\u1eafc.<\/p>\n Ch\u1ea1y n\u01b0\u1edbc r\u00fat c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ee9c b\u1ec1n<\/span><\/strong><\/p>\n {{{infobox}}} Kh\u00e1m ph\u00e1 c\u00e1c s\u1ea3n ph\u1ea9m \u0111\u1ed3 ch\u1ea1y b\u1ed9 nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng {{{\/infobox}}}<\/p>\n Ngh\u1ec9 ng\u01a1i, th\u01b0 gi\u00e3n c\u01a1 b\u1eafp sau khi t\u1eadp. Massage v\u00f9ng b\u1eafp ch\u00e2n, \u0111\u00f9i. B\u1ed5 sung ch\u1ea5t \u0111\u1ea1m, ch\u1ea5t x\u01a1.<\/p>\n Dinh d\u01b0\u1ee1ng v\u00e0 ngh\u1ec9 ng\u01a1i gi\u00fap ph\u1ee5c h\u1ed3i nhanh<\/span><\/strong><\/p>\n Tr\u00e1nh sai s\u00f3t \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y<\/span><\/strong><\/p>\n Coolmate hy v\u1ecdng b\u00e0i vi\u1ebft gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 k\u1ef9 thu\u1eadt ch\u1ea1y 100m. S\u1ef1 ki\u00ean tr\u00ec v\u00e0 luy\u1ec7n t\u1eadp \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap b\u1ea1n th\u00e0nh c\u00f4ng. Tham kh\u1ea3o th\u00eam c\u00e1c b\u00e0i vi\u1ebft h\u1eefu \u00edch v\u1ec1 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe t\u1ea1i CoolBlog<\/a>!<\/p>\n {{{infobox}}}<\/p>\n >>> Xem Th\u00eam:<\/em><\/p>\n {{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":" Ch\u1ea1y 100m l\u00e0 m\u00f4n th\u1ec3 thao ph\u1ed5 bi\u1ebfn, \u0111\u00f2i h\u1ecfi k\u1ef9 thu\u1eadt \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. Coolmate s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n c\u00e1ch ch\u1ea1y nhanh 100m hi\u1ec7u qu\u1ea3! Ch\u1ea1y 100m l\u00e0 g\u00ec? Ch\u1ea1y 100m l\u00e0 b\u00e0i t\u1eadp ch\u1ea1y c\u1ef1 ly ng\u1eafn. M\u1ee5c ti\u00eau l\u00e0 ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng 100m trong th\u1eddi gian…<\/p>\n","protected":false},"author":31,"featured_media":18129,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-4796","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\/4796","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\/31"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=4796"}],"version-history":[{"count":2,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4796\/revisions"}],"predecessor-version":[{"id":28889,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4796\/revisions\/28889"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/18129"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=4796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=4796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=4796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}H\u01b0\u1edbng d\u1eabn ch\u1ea1y 100m v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y n\u01b0\u1edbc r\u00fat hi\u1ec7u qu\u1ea3<\/h2>\n
Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y 100m<\/h3>\n
\n
\n
\n
![\"Ng\u01b0\u1eddi](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_277.jpg\")
<\/span><\/span><\/strong><\/p>\n
\n<\/strong><\/span><\/strong>{{{infobox}}} Xem th\u00eam:<\/span><\/strong> <\/span>Top 11 b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 ch\u1ea1y nhanh 100m n\u01b0\u1edbc r\u00fat si\u00eau hi\u1ec7u qu\u1ea3<\/a><\/span><\/span><\/em> {{{\/infobox}}}<\/p>\nChu\u1ea9n b\u1ecb kh\u1ed1i k\u00ea ch\u00e2n xu\u1ea5t ph\u00e1t<\/h3>\n
\n
\n
\n
![\"Kh\u1ed1i](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_922.jpg\")
<\/span><\/span><\/strong><\/p>\nT\u01b0 th\u1ebf xu\u1ea5t ph\u00e1t khi ch\u1ea1y 100m<\/h3>\n
\n
![\"V\u1eadn](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_908.jpg\")
<\/span><\/span><\/strong><\/p>\nXu\u1ea5t ph\u00e1t \u0111\u00fang c\u00e1ch khi ch\u1ea1y nhanh 100m<\/h3>\n
\n
![\"C\u00fa](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_417.jpg\")
<\/span><\/span><\/strong><\/p>\nCh\u1ea1y lao trong k\u1ef9 thu\u1eadt ch\u1ea1y nhanh 100m<\/h3>\n
\n
![\"Ng\u01b0\u1eddi](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_178.jpg\")
<\/span><\/span><\/strong><\/p>\nK\u1ef9 Thu\u1eadt Ch\u1ea1y Gi\u1eefa Qu\u00e3ng<\/h3>\n
\n
![\"V\u1eadn](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_433.jpg\")
<\/span><\/span><\/strong><\/p>\nV\u1ec1 \u0111\u00edch<\/h3>\n
\n
![\"N\u1ed7](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_958.jpg\")
<\/span><\/span><\/strong><\/p>\nL\u1eddi khuy\u00ean khi t\u1eadp ch\u1ea1y 100m \u0111\u00fang c\u00e1ch<\/h2>\n
T\u01b0 th\u1ebf ch\u1ea1y \u0111\u00fang<\/h3>\n
![\"K\u1ef9](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_686.jpg\")
<\/span><\/span><\/strong><\/p>\nT\u1eadp luy\u1ec7n th\u00eam c\u00e1c b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3<\/h3>\n
![\"B\u00e0i](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_685.jpg\")
<\/span><\/span><\/strong><\/p>\n\u0110\u1eb7t ra m\u1ee5c ti\u00eau<\/h3>\n
![\"L\u1eadp](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_195.jpg\")
<\/span><\/span><\/strong><\/p>\nLuy\u1ec7n t\u1eadp ch\u1ea1y n\u01b0\u1edbc r\u00fat<\/h3>\n
![\"Ng\u01b0\u1eddi](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_978.jpg\")
<\/span><\/span><\/strong><\/p>\nCh\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, ngh\u1ec9 ng\u01a1i<\/h3>\n
![\"B\u1eefa](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_342.jpg\")
<\/span><\/span><\/strong><\/p>\nNh\u1eefng sai s\u00f3t c\u1ea7n tr\u00e1nh<\/h3>\n
\n
![\"L\u1ed7i](\"https:\/\/n7media.coolmate.me\/image\/January2025\/huong-dan-chay-nhanh-100m-2156_347.jpg\")
<\/span><\/span><\/strong><\/p>\nL\u1eddi k\u1ebft<\/h2>\n
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