{"id":10680,"date":"2018-10-15T02:51:02","date_gmt":"2018-10-15T02:51:02","guid":{"rendered":"https:\/\/pushclimbing.vn\/?p=10680"},"modified":"2022-08-31T22:42:29","modified_gmt":"2022-08-31T15:42:29","slug":"how-best-to-rest","status":"publish","type":"post","link":"https:\/\/pushclimbing.vn\/vi\/how-best-to-rest\/","title":{"rendered":"L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ngh\u1ec9 ng\u01a1i t\u1ed1t h\u01a1n?"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1216.8px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><div class=\"wp-block-spacer\" style=\"height: 30px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<p><strong>Ch\u00fang t\u00f4i bi\u1ebft b\u1ea1n \u0111ang ngh\u0129 g\u00ec: \"'Ngh\u1ec9 ng\u01a1i \u0111\u1ec3 t\u0103ng hi\u1ec7u su\u1ea5t?' \u0110\u00fang, t\u00f4i c\u00f3 th\u1ec3 l\u00e0m \u0111i\u1ec1u \u0111\u00f3. T\u00f4i c\u00f3 th\u1ec3 n\u1eb1m h\u00e0ng gi\u1edd tr\u00ean m\u1ed9t chi\u1ebfc v\u00f5ng li\u00ean t\u1ee5c \u0111\u1ebfn c\u1ea3 n\u1eeda ng\u00e0y, \u0111\u00f3 l\u00e0 c\u00e1ch ngh\u1ec9 ng\u01a1i c\u1ef1c \u0111\u1ed9 c\u1ee7a t\u00f4i.\" V\u00e0 ch\u00fang t\u00f4i \u0111\u1ed3ng \u00fd v\u1edbi b\u1ea1n. M\u1ed9t ph\u1ea7n n\u00e0o \u0111\u00f3. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean leo n\u00fai t\u1ea1i Push bi\u1ebft r\u1eb1ng bi\u1ebft c\u00e1ch ngh\u1ec9 ng\u01a1i c\u0169ng l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c th\u00fac \u0111\u1ea9y b\u1ea3n th\u00e2n, nh\u01b0 vi\u1ec7c \"c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 khi \u0111\u1ebfn m\u1ee9c gi\u1edbi h\u1ea1n\" ho\u1eb7c b\u1ea5t k\u1ef3 ph\u01b0\u01a1ng ph\u00e1p hu\u1ea5n luy\u1ec7n n\u00e0o kh\u00e1c d\u1ef1a tr\u00ean tri\u1ebft l\u00fd \"no pain no gain\". Tuy nhi\u00ean, trong khi b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o b\u1ea5t k\u1ef3 ch\u1ebf \u0111\u1ed9 hu\u1ea5n luy\u1ec7n n\u00e0o c\u00f3 k\u00e9o x\u00e0 v\u00e0 planks, th\u00ec r\u1ea5t \u00edt b\u00e0i t\u1eadp n\u00f3i v\u1ec1 vi\u1ec7c ngh\u1ec9 ng\u01a1i nh\u01b0 m\u1ed9t c\u00e1ch \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u su\u1ea5t.<\/p>\n<p>&nbsp;<\/p>\n<p>V\u1eady n\u00ean h\u00e3y xem n\u00e0y.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" class=\"lazyload wp-image-10681\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271280%27%20height%3D%27854%27%20viewBox%3D%270%200%201280%20854%27%3E%3Crect%20width%3D%271280%27%20height%3D%27854%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/i1.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/89824545_2893846667318482_5052166705980112896_o.jpg?fit=1024%2C683&amp;ssl=1\" alt=\"\" width=\"1280\" height=\"854\" \/><\/figure>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<h4 class=\"wp-block-heading\"><strong>T\u1ea0I SAO C\u1ea6N NGH\u1ec8 NG\u01a0I?<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>\u0110i\u1ec1u quan tr\u1ecdng \u0111\u1ea7u ti\u00ean c\u1ea7n xem x\u00e9t l\u00e0, kh\u00e1c v\u1edbi h\u1ea7u h\u1ebft c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c, leo n\u00fai l\u00e0 m\u1ed9t s\u1ef1 k\u1ebft h\u1ee3p \u0111\u1ed9c \u0111\u00e1o gi\u1eefa ho\u1ea1t \u0111\u1ed9ng c\u1ea3 v\u1ec1 m\u00f4 ph\u1ecfng v\u00e0 kh\u00f4ng m\u00f4 ph\u1ecfng.<\/p>\n<p>&nbsp;<\/p>\n<p>Leo n\u00fai l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao v\u1eeba l\u00e0 m\u1ed9t m\u00f4n ch\u1ea1y b\u1ec1n k\u00e9o d\u00e0i nhi\u1ec1u gi\u1edd khi b\u1ea1n leo c\u00e1c \u0111\u01b0\u1eddng leo c\u00f3 nhi\u1ec1u giai \u0111o\u1ea1n (multi-pitch), v\u1eeba l\u00e0 m\u1ed9t s\u1ef1 ki\u1ec7n leo nhanh ng\u1eafn g\u1ecdn nh\u01b0 leo t\u1ed1c \u0111\u1ed9 (speed climbing). H\u1ea7u h\u1ebft ch\u00fang ta \u1edf m\u1ed9t v\u1ecb tr\u00ed n\u1eb1m gi\u1eefa hai c\u1ef1c \u0111\u00f3. Leo n\u00fai v\u1eeba l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao v\u1ec1 m\u00f4 ph\u1ecfng v\u00e0 kh\u00f4ng v\u1ec1 m\u00f4 ph\u1ecfng, b\u1edfi v\u00ec ch\u00fang ta th\u1ef1c hi\u1ec7n n\u00f3 theo nh\u1eefng c\u00fa \u0111\u1ea9y c\u01b0\u1eddng \u0111\u1ed9 cao. S\u1ef1 \u0111a d\u1ea1ng \u0111\u00f3 gi\u00fap leo n\u00fai tr\u1edf th\u00e0nh m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi v\u00e0 \u0111a d\u1ea1ng cho c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n, nh\u01b0ng \u0111\u1ed3ng th\u1eddi c\u0169ng \u0111\u00f2i h\u1ecfi b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u00e1ch ngh\u1ec9 ng\u01a1i \u0111\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a l\u1ee3i \u00edch khi leo n\u00fai.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-jetpack-tiled-gallery aligncenter is-style-rectangular\">\n<div class=\"tiled-gallery__gallery\">\n<div class=\"tiled-gallery__row\">\n<div class=\"tiled-gallery__col\">\n<figure class=\"tiled-gallery__item\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%272048%27%20height%3D%271365%27%20viewBox%3D%270%200%202048%201365%27%3E%3Crect%20width%3D%272048%27%20height%3D%271365%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/i1.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/84417839_2810473995655750_227171403084857344_o.jpg?ssl=1\" alt=\"\" data-height=\"1365\" data-id=\"10683\" data-link=\"https:\/\/pushclimbing.vn\/?attachment_id=10683\" data-url=\"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/84417839_2810473995655750_227171403084857344_o.jpg\" data-width=\"2048\" \/><\/figure>\n<\/div>\n<div class=\"tiled-gallery__col\">\n<figure class=\"tiled-gallery__item\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271837%27%20height%3D%271225%27%20viewBox%3D%270%200%201837%201225%27%3E%3Crect%20width%3D%271837%27%20height%3D%271225%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/i2.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/87352273_2847289105307572_8448737125532172288_o.jpg?ssl=1\" alt=\"\" data-height=\"1225\" data-id=\"10685\" data-link=\"https:\/\/pushclimbing.vn\/?attachment_id=10685\" data-url=\"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/87352273_2847289105307572_8448737125532172288_o.jpg\" data-width=\"1837\" \/><\/figure>\n<figure class=\"tiled-gallery__item\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271837%27%20height%3D%271225%27%20viewBox%3D%270%200%201837%201225%27%3E%3Crect%20width%3D%271837%27%20height%3D%271225%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/i0.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/89820467_2893846333985182_6000744017514463232_o.jpg?ssl=1\" alt=\"\" data-height=\"1225\" data-id=\"10687\" data-link=\"https:\/\/pushclimbing.vn\/?attachment_id=10687\" data-url=\"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/89820467_2893846333985182_6000744017514463232_o.jpg\" data-width=\"1837\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<h4 class=\"wp-block-heading\"><strong>NGH\u1ec8 NG\u01a0I TR\u00caN T\u01af\u1edcNG<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Cho c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n c\u01a1 h\u1ed9i \u0111\u1ec3 t\u00e1i t\u1ea1o ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a vi\u1ec7c ngh\u1ec9 ng\u01a1i th\u00f4ng minh. Ph\u1ea7n th\u1ef1c s\u1ef1 c\u1ef1c \u0111\u1ed9 n\u00e0y kh\u00f4ng x\u1ea3y ra sau khi leo n\u00fai, m\u00e0 di\u1ec5n ra trong qu\u00e1 tr\u00ecnh leo n\u00fai.\u00a0\u00a0<\/p>\n<p>&nbsp;<\/p>\n<p>B\u1edfi v\u00ec leo n\u00fai li\u00ean quan \u0111\u1ebfn nh\u1eefng c\u00fa \u0111\u1ea9y n\u0103ng l\u01b0\u1ee3ng m\u1ea1nh m\u1ebd h\u01a1n v\u00e0 d\u1eabn \u0111\u1ebfn s\u1ef1 t\u00edch t\u1ee5 axit lactic li\u00ean quan \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng anaerobic, b\u1ea1n s\u1ebd leo n\u00fai hi\u1ec7u qu\u1ea3 h\u01a1n n\u1ebfu b\u1ea1n c\u00f3 k\u1ebf ho\u1ea1ch ngh\u1ec9 trong qu\u00e1 tr\u00ecnh leo.<\/p>\n<p>&nbsp;<\/p>\n<p>\u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 quan s\u00e1t bao qu\u00e1t t\u01b0\u1eddng tr\u01b0\u1edbc khi leo v\u00e0 ghi ch\u00fa trong t\u00e2m tr\u00ed nh\u1eefng v\u1ecb tr\u00ed t\u1ed1t \u0111\u1ec3 gi\u1ea3m t\u1ea3i tr\u1ecdng kh\u1ecfi c\u00e1nh tay. Gi\u1ea3m t\u1ea3i tr\u1ecdng kh\u1ecfi nh\u1eefng c\u01a1 b\u1eafp t\u01b0\u01a1ng \u0111\u1ed1i y\u1ebfu c\u1ee7a c\u01a1 th\u1ec3 tr\u00ean c\u0169ng mang l\u1ea1i c\u01a1 h\u1ed9i \u0111\u1ec3 th\u1eed nghi\u1ec7m<a href=\"http:\/\/nicros.com\/training\/training-articles\/g-tox\/\"> k\u1ef9 thu\u1eadt G-Tox<\/a>, \u0111\u00f3 l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef khoa h\u1ecdc \u0111\u1ec3 n\u00f3i r\u1eb1ng b\u1ea1n l\u1eafc c\u00e1nh tay c\u1ea3 tr\u00ean v\u00e0 d\u01b0\u1edbi v\u1ecb tr\u00ed c\u1ee7a tim. \u0110\u00e2y l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt \u0111\u00e3 \u0111\u01b0\u1ee3c chuy\u00ean gia hu\u1ea5n luy\u1ec7n Eric H\u00f6rst khuy\u00ean d\u00f9ng t\u1eeb l\u00e2u.<a href=\"https:\/\/trainingforclimbing.com\/\"> training guru Eric H\u00f6rst<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p>Nh\u01b0ng ph\u1ea7n t\u1ed1t nh\u1ea5t c\u1ee7a vi\u1ec7c ngh\u1ec9 ng\u01a1i c\u1ef1c \u0111\u1ed9 l\u00e0 b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 hu\u1ea5n luy\u1ec7n cho n\u00f3, v\u00e0 hu\u1ea5n luy\u1ec7n th\u1eadt vui.<\/p>\n<p>&nbsp;<\/p>\n<p>Hu\u1ea5n luy\u1ec7n \u0111\u1ec3 ngh\u1ec9 ng\u01a1i? \u0110\u00fang v\u1eady, v\u00ec ngh\u1ec9 ng\u01a1i tr\u00ean t\u01b0\u1eddng l\u00e0 v\u1ec1 vi\u1ec7c ph\u00e2n ph\u1ed1i l\u1ea1i tr\u1ecdng l\u01b0\u1ee3ng tr\u00ean c\u01a1 th\u1ec3 v\u00e0 \u0111\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n vui c\u1ee7a vi\u1ec7c leo n\u00fai. C\u00e1ch \u0111\u1eb7t ch\u1eb7t<a href=\"https:\/\/www.climbing.com\/skills\/climbing-techniques-how-to-hand-jam\/\"> (\u0111\u1eb7t tay ho\u1eb7c ch\u00e2n v\u00e0o m\u1ed9t khe nh\u1ecf tr\u00ean t\u01b0\u1eddng)<\/a> l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3m t\u1ea3i tr\u1ecdng kh\u1ecfi c\u01a1 b\u1eafp. S\u1eed d\u1ee5ng c\u00e1ch \u0111\u1eb7t tay ho\u1eb7c \u0111\u1eb7t ch\u00e2n c\u00f3 th\u1ec3 gi\u00fap c\u01a1 b\u1eafp b\u1eafp th\u1eddi gian \u0111\u1ec3 lo\u1ea1i b\u1ecf axit lactic t\u00edch t\u1ee5. Th\u1eed c\u00e1ch \"frogging\"<a href=\"https:\/\/www.google.com.vn\/search?q=frogging+rock+climbing&amp;oq=frogging+clim&amp;aqs=chrome.1.69i57j0.3906j0j4&amp;sourceid=chrome&amp;ie=UTF-8\"> (\u0111\u01b0a h\u00f4ng song song v\u1edbi t\u01b0\u1eddng)<\/a> khi b\u1ea1n<a href=\"https:\/\/www.youtube.com\/watch?v=sY4OicuWbiA\"> trong \u0111\u00f3 b\u1ea1n xoay h\u00f4ng v\u00e0 ch\u00e2n ra b\u00ean ngo\u00e0i<\/a> gi\u1ed1ng nh\u01b0 m\u1ed9t con \u1ebfch c\u00e2y \u0111\u1ec3 thay \u0111\u1ed5i s\u1ef1 c\u00e2n b\u1eb1ng tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3. C\u00e1c k\u1ef9 thu\u1eadt nh\u01b0 \u0111\u1eb7t g\u00f3t ch\u00e2n, \u0111\u1ea9y h\u00f4ng, th\u1eadm ch\u00ed l\u00e0 t\u1ef1a \u0111\u1ea7u c\u00f3 th\u1ec3 tr\u00f4ng \u00edt tinh t\u1ebf h\u01a1n h\u00ecnh \u1ea3nh c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p, nh\u01b0ng n\u1ebfu ch\u00fang mang l\u1ea1i s\u1ef1 ngh\u1ec9 ng\u01a1i cho nh\u1eefng c\u01a1 b\u1eafp ch\u00ednh \u0111ang l\u00e0m vi\u1ec7c ch\u0103m ch\u1ec9 c\u1ee7a b\u1ea1n, th\u00ec \u0111\u00e1ng \u0111\u1ec3 th\u1eed v\u00e0 \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 \u0111\u00e1ng \u0111\u1ec3 luy\u1ec7n t\u1eadp.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" class=\"lazyload wp-image-10691\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271282%27%20height%3D%27855%27%20viewBox%3D%270%200%201282%20855%27%3E%3Crect%20width%3D%271282%27%20height%3D%27855%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/84733502_2819592301410586_2129280043296227328_o-1024x683.jpg\" alt=\"\" width=\"1282\" height=\"855\" \/><\/figure>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<h4 class=\"wp-block-heading\"><strong>NGH\u1ec8 NG\u01a0I KHI KH\u00d4NG LEO<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>\u0110i\u1ec3m \u0111\u1ea7u ti\u00ean l\u00e0 m\u1ed9t \u0111i\u1ec1u c\u0169 m\u00e0 ch\u00fang ta th\u01b0\u1eddng qu\u00ean khi b\u1eaft \u0111\u1ea7u tham gia v\u00e0o m\u1ed9t m\u00f4n th\u1ec3 thao: b\u1ea1n kh\u00f4ng tr\u1edf n\u00ean m\u1ea1nh m\u1ebd khi th\u1ef1c hi\u1ec7n n\u00f3, m\u00e0 b\u1ea1n tr\u1edf n\u00ean m\u1ea1nh m\u1ebd khi d\u1eebng l\u1ea1i ngh\u1ec9. B\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao n\u00e0o \u0111\u1ec1u k\u00edch th\u00edch c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi nh\u1eefng y\u00eau c\u1ea7u m\u1edbi. \u0110\u1ed9t nhi\u00ean, ch\u00fang ta c\u1ea7n s\u1ee9c m\u1ea1nh h\u01a1n v\u00e0<a href=\"https:\/\/en.wikipedia.org\/wiki\/VO2_max\"> cung c\u1ea5p oxy l\u1edbn h\u01a1n.<\/a>\"Okay,\" c\u01a1 th\u1ec3 ch\u00fang ta n\u00f3i v\u1eady.<\/p>\n<p>&nbsp;<\/p>\n<p>Nh\u01b0ng nh\u1eefng ph\u00e1t tri\u1ec3n m\u1edbi th\u00fa v\u1ecb n\u00e0y ch\u1ec9 di\u1ec5n ra khi b\u1ea1n \u0111ang ngh\u1ec9 ng\u01a1i v\u00e0 c\u01a1 th\u1ec3 c\u00f3 c\u01a1 h\u1ed9i ch\u1eefa l\u00e0nh t\u1ed5n th\u01b0\u01a1ng cho m\u00f4 c\u01a1, t\u1eeb \u0111\u00f3 n\u00e2ng c\u1ea5p h\u1ec7 th\u1ed1ng c\u1ee7a ch\u00fang ta. N\u1ebfu kh\u00f4ng c\u00f3 s\u1ef1 ngh\u1ec9 ng\u01a1i, b\u1ea1n s\u1ebd kh\u00f4ng tr\u1edf n\u00ean m\u1ea1nh m\u1ebd v\u1ec1 m\u1eb7t th\u1ec3 ch\u1ea5t.<\/p>\n<p>&nbsp;<\/p>\n<p>Hu\u1ea5n luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao trong m\u1ed9t th\u1eddi gian k\u00e9o d\u00e0i c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u00f3 c\u00e1c k\u1ef9 n\u0103ng tuy\u1ec7t v\u1eddi, nh\u01b0ng th\u1ef1c t\u1ebf l\u00e0 b\u1ea1n s\u1ebd kh\u00f4ng tr\u1edf n\u00ean m\u1ea1nh m\u1ebd h\u01a1n n\u1ebfu b\u1ea1n kh\u00f4ng cho c\u01a1 th\u1ec3 b\u1ea1n nh\u1eefng th\u1eddi gian ngh\u1ec9 ng\u01a1i c\u1ea7n thi\u1ebft.<\/p>\n<p>&nbsp;<\/p>\n<p>M\u1ee9c \u0111\u1ed9 ngh\u1ec9 ng\u01a1i c\u1ea7n thi\u1ebft th\u1ef1c s\u1ef1 l\u00e0 m\u1ed9t s\u1ef1 k\u1ebft h\u1ee3p k\u1ef3 l\u1ea1 gi\u1eefa khoa h\u1ecdc v\u00e0 c\u1ea3m gi\u00e1c c\u00e1 nh\u00e2n. L\u1eddi khuy\u00ean ti\u00eau chu\u1ea9n thay \u0111\u1ed5i m\u1ed9t c\u00e1ch r\u1ea5t l\u1edbn t\u1eeb 24 \u0111\u1ebfn 72 gi\u1edd, nh\u01b0ng \u0111i\u1ec1u \u0111\u00f3 t\u00f9y thu\u1ed9c v\u00e0o vi\u1ec7c b\u1ea1n l\u00e0 m\u1ed9t ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m, c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi ho\u1ea1t \u0111\u1ed9ng n\u00e0y, hay l\u00e0 m\u1ed9t ng\u01b0\u1eddi m\u1edbi, v\u1eeba v\u01b0\u1ee3t qua m\u1ed9t s\u1ed1 \u0111\u01b0\u1eddng leo \u1edf gi\u1edbi h\u1ea1n c\u1ee7a b\u1ea1n. H\u1ecdc c\u00e1ch l\u1eafng nghe c\u01a1 th\u1ec3 l\u00e0 m\u1ed9t \u0111i\u1ec3m quan tr\u1ecdng.<\/p>\n<p>&nbsp;<\/p>\n<p>\u0110\u1ed3ng th\u1eddi, \u0111\u1eebng qu\u00e1 lo l\u1eafng v\u1ec1 vi\u1ec7c b\u1ecf l\u1ee1 m\u1ed9t bu\u1ed5i t\u1eadp. B\u1ea1n c\u00f3 th\u1ec3 th\u1eadm ch\u00ed nh\u1eadn th\u1ea5y vi\u1ec7c b\u1ecf l\u1ee1 m\u1ed9t bu\u1ed5i t\u1eadp c\u00f2n gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n. Tuy nhi\u00ean, m\u1ed9t \u0111i\u1ec1u quan tr\u1ecdng c\u1ea7n ch\u00fa \u00fd l\u00e0 s\u1ef1 \u0111au nh\u1ee9c c\u01a1 sau t\u1eadp (DOMS - Delayed Onset Muscle Soreness).<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<ul class=\"blocks-gallery-grid\">\n<li class=\"blocks-gallery-item\">\n<figure><img decoding=\"async\" class=\"lazyload wp-image-10693\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/i1.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/79251252_2696352173734600_2385835765784379392_o.jpg?fit=1024%2C683&amp;ssl=1\" alt=\"\" data-id=\"10693\" data-full-url=\"https:\/\/i1.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/79251252_2696352173734600_2385835765784379392_o.jpg?fit=2048%2C1365&amp;ssl=1\" data-link=\"https:\/\/pushclimbing.vn\/?attachment_id=10693\" \/><\/figure>\n<\/li>\n<li class=\"blocks-gallery-item\">\n<figure><img decoding=\"async\" class=\"lazyload wp-image-10695\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/i0.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/81464037_2738157159554101_1471079663848652800_o.jpg?fit=1024%2C683&amp;ssl=1\" alt=\"\" data-id=\"10695\" data-full-url=\"https:\/\/i0.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/81464037_2738157159554101_1471079663848652800_o.jpg?fit=1837%2C1225&amp;ssl=1\" data-link=\"https:\/\/pushclimbing.vn\/?attachment_id=10695\" \/><\/figure>\n<\/li>\n<li class=\"blocks-gallery-item\">\n<figure><img decoding=\"async\" class=\"lazyload wp-image-10697\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/i1.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/81392214_2748691005167383_3041165088443596800_o.jpg?fit=1024%2C683&amp;ssl=1\" alt=\"\" data-id=\"10697\" data-full-url=\"https:\/\/i1.wp.com\/pushclimbing.vn\/wp-content\/uploads\/2020\/03\/81392214_2748691005167383_3041165088443596800_o.jpg?fit=1837%2C1225&amp;ssl=1\" data-link=\"https:\/\/pushclimbing.vn\/?attachment_id=10697\" \/><\/figure>\n<\/li>\n<\/ul>\n<\/figure>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4 class=\"wp-block-heading\"><strong>NGH\u1ec8 NG\u01a0I KHI KH\u00d4NG LEO<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>N\u1ebfu b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, h\u00e3y th\u1eed tr\u00f2 chuy\u1ec7n v\u1edbi m\u1ed9t ng\u01b0\u1eddi c\u00f3 th\u00f3i quen n\u00e0y. Nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i th\u01b0\u1eddng m\u1ea3i m\u00ea v\u1edbi vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh kho\u1ea3ng c\u00e1ch ch\u1ea1y, \u0111i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 h\u1ecd th\u01b0\u1eddng c\u00f3 th\u00f3i quen quay tr\u1edf l\u1ea1i \u0111\u01b0\u1eddng ch\u1ea1y tr\u01b0\u1edbc khi c\u01a1 th\u1ec3 h\u1ecd \u0111\u00e3 ph\u1ee5c h\u1ed3i ho\u00e0n to\u00e0n sau bu\u1ed5i t\u1eadp tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n<p>&nbsp;<\/p>\n<p>Nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m ch\u1ea1y marathon s\u1ebd vui v\u1ebb cho b\u1ea1n bi\u1ebft r\u1eb1ng \u0111i\u1ec1u quan tr\u1ecdng kh\u00f4ng ph\u1ea3i l\u00e0 c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi ngay sau m\u1ed9t c\u00fa \u0111\u1ea9y m\u1ea1nh. B\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y t\u1ed1t v\u00e0o ng\u00e0y h\u00f4m sau, nh\u01b0ng s\u1ef1 m\u1ec7t m\u1ecfi th\u01b0\u1eddng th\u1ef1c s\u1ef1 th\u1ec3 hi\u1ec7n sau <em>two<\/em> hai ng\u00e0y.<\/p>\n<p>&nbsp;<\/p>\n<p>\u0110\u00fang, \u0111\u00f3 ch\u00ednh l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng DOMS<a href=\"https:\/\/www.painscience.com\/articles\/delayed-onset-muscle-soreness.php\"> (Delayed Onset Muscle Soreness - \u0110au c\u01a1 tr\u1ec5).<\/a> \u0110\u00e2y l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng do vi\u1ec7c t\u1eadp luy\u1ec7n l\u00e0m t\u1ed5n th\u01b0\u01a1ng s\u1ee3i c\u01a1. Qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i ho\u00e0n ch\u1ec9nh c\u00f3 th\u1ec3 m\u1ea5t th\u1eddi gian (v\u00e0 c\u1ea7n \u0111\u01b0\u1ee3c cung c\u1ea5p). N\u1ebfu b\u1ea1n kh\u00f4ng cho ph\u00e9p c\u01a1 th\u1ec3 v\u01b0\u1ee3t qua DOMS v\u00e0 t\u00e1i t\u1ea1o c\u01a1 b\u1eafp \u1edf m\u1ee9c \u0111\u1ed9 m\u1edbi, b\u1ea1n c\u00f3 nguy c\u01a1 m\u1ea5t \u0111\u00e0 ti\u1ebfn b\u1ed9 v\u1ec1 s\u1ee9c m\u1ea1nh.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<h4 class=\"wp-block-heading\"><strong>LEO M\u1ed8T C\u00c1CH B\u00ccNH T\u0128NH<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>V\u1eady l\u1ea7n t\u1edbi khi b\u1ea1n leo t\u01b0\u1eddng, h\u00e3y th\u1eed m\u1ed9t bu\u1ed5i ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd. B\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c nh\u00ecn xu\u1ed1ng \u0111\u1ec3 xem ch\u00e2n b\u1ea1n \u0111ang \u1edf \u0111\u00e2u (\u0111\u1ec3 s\u1eed d\u1ee5ng c\u01a1 b\u1eafp l\u1edbn khi b\u1eaft \u0111\u1ea7u), nh\u00ecn l\u00ean v\u00e0 ngh\u0129 xem c\u00f3 m\u1ea5u n\u00e0o b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t ch\u1eb7t v\u00e0o, ho\u1eb7c b\u1ea5t k\u1ef3 \u0111i\u1ec3m n\u00e0o kh\u00e1c m\u00e0 b\u1ea1n ngh\u0129 r\u1eb1ng ngh\u1ec9 ng\u01a1i \u1edf \u0111\u00f3 s\u1ebd t\u1ed1t. Khi b\u1ea1n \u0111i l\u00ean, \u0111\u1ecbnh k\u1ef3 xoay c\u1ea3 hai ch\u00e2n v\u00e0 h\u00f4ng ra b\u00ean ngo\u00e0i \u0111\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 gi\u1ea3i ph\u00f3ng. B\u1edfi b\u1eb1ng vi\u1ec7c luy\u1ec7n t\u1eadp ngh\u1ec9 ng\u01a1i ch\u1ea5t l\u01b0\u1ee3ng, ch\u00fang ta c\u00f3 th\u1ec3 h\u1ecdc c\u00e1ch n\u1ed7 l\u1ef1c m\u1ea1nh m\u1ebd h\u01a1n.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 50px;\" aria-hidden=\"true\">\u00a0<\/div>\n<p>&nbsp;<\/p>\n<p>\u0110\u01b0\u1ee3c vi\u1ebft b\u1edfi\u00a0<a href=\"https:\/\/pushclimbing.vn\/vi\/steve-shipside\/\" target=\"_blank\" rel=\"noreferrer noopener\">Steve Shipside.<\/a><\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":295,"featured_media":22157,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[202,253],"tags":[],"class_list":["post-10680","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-news","category-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How best to rest? - Push Climbing<\/title>\n<meta name=\"description\" content=\"Push Climbing How best to rest?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pushclimbing.vn\/vi\/how-best-to-rest\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How best to rest? - Push Climbing\" \/>\n<meta property=\"og:description\" content=\"If you, or your kids, have triumphantly mastered the red &#039;ladder&#039; route on the right hand side of the wall and are looking for the next step then Vy has got just the route for you to try. 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