{"id":3825,"date":"2018-09-08T03:38:00","date_gmt":"2018-09-08T03:38:00","guid":{"rendered":"https:\/\/pushclimbing.vn\/eng\/training-make-your-training-plan\/"},"modified":"2022-08-31T22:57:48","modified_gmt":"2022-08-31T15:57:48","slug":"training-make-your-training-plan","status":"publish","type":"post","link":"https:\/\/pushclimbing.vn\/vi\/training-make-your-training-plan\/","title":{"rendered":"L\u1eacP K\u1ebe HO\u1ea0CH T\u1eacP LUY\u1ec6N C\u1ee6A B\u1ea0N"},"content":{"rendered":"
Leo n\u00fai kh\u00f4ng nh\u01b0 nh\u1eefng m\u00f4n th\u1ec3 thao kh\u00e1c b\u1edfi k\u1ef9 thu\u1eadt l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t, v\u00e0 m\u1ed9t ph\u1ea7n b\u1edfi v\u00ec ng\u01b0\u1eddi leo n\u00fai trong nh\u00e0 (nh\u01b0 b\u1ea1n v\u00e0 t\u00f4i) th\u01b0\u1eddng l\u00e0 ng\u01b0\u1eddi \u00edt bi\u1ebft v\u1ec1 th\u1ebf m\u1ea1nh v\u00e0 \u0111i\u1ec3m y\u1ebfu c\u1ee7a b\u1ea1n th\u00e2n nh\u1ea5t.<\/strong><\/h5>\n

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B\u1ea1n \u0111\u00e3 s\u1eb5n s\u00e0ng t\u00ecm hi\u1ec3u c\u00e1ch x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n cho m\u00ecnh ch\u01b0a?<\/p>\n

KH\u00c1M PH\u00c1 B\u1ea2N NG\u00c3 C\u1ee6A CH\u00cdNH M\u00ccNH<\/strong><\/h3>\n

C\u00f3 m\u1ed9t v\u1ea5n \u0111\u1ec1 trong b\u1ea5t k\u1ef3 m\u00f4n th\u1ec3 thao n\u00e0o l\u00e0 s\u1ebd \u0111\u1ebfn l\u00fac b\u1ea1n nh\u1eadn ra b\u1ea3n n\u0103ng ch\u1ec9 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u1ebfn m\u1ed9t m\u1ee9c nh\u1ea5t \u0111\u1ecbnh, n\u1ebfu b\u1ea1n mu\u1ed1n ti\u1ebfn xa h\u01a1n th\u00ec \u0111\u00f3 l\u00e0 l\u00fac ph\u1ea3i b\u1eaft \u0111\u1ea7u r\u00e8n luy\u1ec7n.<\/p>\n

N\u1ebfu b\u1ea1n l\u00e0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111i\u1ec1n kinh, \u0111ua xe \u0111\u1ea1p ho\u1eb7c b\u01a1i l\u1ed9i, b\u1ea1n c\u00f3 th\u1ec3 t\u1ea3i xu\u1ed1ng m\u1ed9t trong h\u00e0ng ng\u00e0n ch\u01b0\u01a1ng tr\u00ecnh \u0111\u00e0o t\u1ea1o c\u00f3 s\u1eb5n \u0111\u1ec3 cung c\u1ea5p cho b\u1ea1n c\u00e1c b\u00e0i t\u1eadp m\u1edbi, b\u00e0i l\u1eb7p l\u1ea1i v\u00e0 n\u00e2ng cao. B\u1ea1n theo d\u00f5i h\u1ecd v\u00e0 b\u1ea1n tr\u1edf n\u00ean t\u1ed1t h\u01a1n. R\u1ea5t \u0111\u01a1n gi\u1ea3n.<\/p>\n

Nh\u01b0ng leo n\u00fai th\u00ec kh\u00e1c. M\u1eb7c d\u00f9 m\u00f4n th\u1ec3 thao n\u00e0y c\u0169ng \u0111\u00f2i h\u1ecfi nh\u1eefng \u0111i\u1ec3m m\u1ea1nh nh\u01b0 linh ho\u1ea1t, n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ee9c b\u1ec1n, nh\u01b0ng c\u00f3 m\u1ed9t th\u1ee9 g\u00ec \u0111\u00f3 y\u00eau c\u1ea7u nhi\u1ec1u h\u01a1n cho nh\u1eefng ai mu\u1ed1n tr\u1edf th\u00e0nh ng\u01b0\u1eddi leo n\u00fai \u01b0u t\u00fa - v\u00e0 n\u1ebfu ch\u1ec9 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp c\u1ed1t l\u00f5i li\u00ean t\u1ee5c ho\u1eb7c ho\u1eb7c c\u1ee9 c\u1ed1 k\u00e9o x\u00e0 c\u0169ng kh\u00f4ng gi\u1ea3i quy\u1ebft \u0111\u01b0\u1ee3c.<\/p>\n

K\u1ef8 THU\u1eacT H\u01a0N S\u1ee8C M\u1ea0NH<\/strong><\/h3>\n

H\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi leo n\u00fai khi t\u1ef1 m\u00ecnh l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp th\u01b0\u1eddng b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ho\u00e0n to\u00e0n sai.<\/p>\n

Leo n\u00fai kh\u00f4ng nh\u01b0 nh\u1eefng m\u00f4n th\u1ec3 thao kh\u00e1c b\u1edfi k\u1ef9 thu\u1eadt l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t, v\u00e0 m\u1ed9t ph\u1ea7n b\u1edfi v\u00ec ng\u01b0\u1eddi leo n\u00fai trong nh\u00e0 (nh\u01b0 b\u1ea1n v\u00e0 t\u00f4i) th\u01b0\u1eddng l\u00e0 ng\u01b0\u1eddi \u00edt bi\u1ebft v\u1ec1 th\u1ebf m\u1ea1nh v\u00e0 \u0111i\u1ec3m y\u1ebfu c\u1ee7a b\u1ea1n th\u00e2n nh\u1ea5t.<\/p>\n

V\u00ec v\u1eady, n\u1ebfu b\u1ea1n mu\u1ed1n b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n th\u00ec \u0111\u00e2y l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean: h\u00e3y \u0111i \u0111\u1ebfn ph\u00f2ng gym, t\u00ecm m\u1ed9t ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn (hu\u1ea5n luy\u1ec7n vi\u00ean) bi\u1ebft v\u1ec1 nh\u1eefng y\u00eau c\u1ea7u c\u1ee7a b\u1ed9 m\u00f4n v\u00e0 nh\u1edd h\u1ecd xem c\u00e1ch b\u1ea1n leo n\u00fai, \u0111\u1ec3 cho b\u1ea1n bi\u1ebft \u0111i\u1ec3m y\u1ebfu c\u1ee7a m\u00ecnh \u1edf \u0111\u00e2u.<\/p>\n

X\u00c1C \u0110\u1ecaNH M\u1ee4C TI\u00caU<\/strong><\/h3>\n

Cho d\u00f9 b\u1ea1n l\u00e0 m\u1ed9t chi\u1ebfn binh tham gia m\u1ed7i cu\u1ed1i tu\u1ea7n ch\u1ec9 \u0111\u1ec3 gi\u1ea3i tr\u00ed (nh\u01b0ng \u0111ang t\u00ecm c\u00e1ch ti\u1ebfn b\u1ed9) ho\u1eb7c m\u1ed9t ng\u01b0\u1eddi leo n\u00fai chuy\u00ean nghi\u1ec7p \u0111ang c\u1ed1 g\u1eafng chuy\u1ec3n sang c\u1ea5p \u0111\u1ed9 ti\u1ebfp theo ho\u1eb7c gi\u00e0nh l\u1ea5y huy ch\u01b0\u01a1ng, b\u1ea1n kh\u00f3 c\u00f3 th\u1ec3 v\u01b0\u01a1n xa h\u01a1n trong b\u1ed9 m\u00f4n n\u00e0y n\u1ebfu kh\u00f4ng c\u00f3 s\u1ef1 tr\u1ee3 gi\u00fap c\u1ee7a s\u1ef1 quan s\u00e1t v\u00e0 ph\u00e2n t\u00edch c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean.<\/p>\n

\u201cT\u1ef1 h\u1ecfi b\u1ea3n th\u00e2n m\u1ee5c ti\u00eau cu\u1ed1i c\u00f9ng c\u1ee7a b\u1ea1n l\u00e0 g\u00ec\", c\u1ed1 v\u1ea5n c\u1ee7a Push, Fernando Fernando Romero, m\u1ed9t ng\u01b0\u1eddi leo n\u00fai v\u1eeba b\u1eaft \u0111\u1ea7u nghi\u00ean c\u1ee9u v\u1ec1 khoa h\u1ecdc v\u1eadn \u0111\u1ed9ng h\u1ecdc v\u00e0 th\u1ec3 thao \u0111\u00e3 chia s\u1ebb.\nB\u1ea1n c\u00f3 ph\u1ea3i l\u00e0 m\u1ed9t ng\u01b0\u1eddi leo n\u00fai m\u1ed7i cu\u1ed1i tu\u1ea7n \u0111ang trong qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n hay kh\u00f4ng, hay b\u1ea1n mu\u1ed1n luy\u1ec7n t\u1eadp \u0111\u1ec3 th\u1ec3 hi\u1ec7n t\u1ed1t trong c\u00e1c cu\u1ed9c thi \u0111\u1ecba ph\u01b0\u01a1ng.<\/p>\n

Nh\u01b0 Fernando ch\u1ec9 ra h\u1ea7u h\u1ebft ch\u00fang ta, nh\u1eefng ng\u01b0\u1eddi leo n\u00fai \u00edt nh\u1ea5t c\u0169ng c\u00f3 m\u1ed9t ch\u00fat tinh th\u1ea7n v\u1eadn \u0111\u1ed9ng vi\u00ean. C\u00f3 r\u1ea5t \u00edt ng\u01b0\u1eddi kh\u00f4ng c\u00f3 tinh th\u1ea7n th\u1ec3 thao b\u1edfi v\u00ec, th\u1eadt l\u00f2ng m\u00e0 n\u00f3i, b\u1ed9 m\u00f4n n\u00e0y c\u00f3 m\u1ed9t ch\u00fat \u0111\u00e1ng s\u1ee3. N\u1ebfu b\u1ea1n \u0111\u00e3 c\u00f3 m\u1ed9t n\u1ec1n t\u1ea3ng th\u1ec3 thao th\u00ec t\u1ed1t nh\u1ea5t l\u00e0 n\u00ean ti\u1ebfp t\u1ee5c nh\u1eefng g\u00ec b\u1ea1n \u0111ang luy\u1ec7n t\u1eadp tr\u01b0\u1edbc \u0111\u00f3 song song v\u1edbi vi\u1ec7c leo n\u00fai, t\u1eadp trung v\u00e0o \u0111\u00e0o t\u1ea1o \u0111a th\u1ec3 thao. B\u1ea1n mu\u1ed1n t\u1eadp cardio, b\u1ea1n mu\u1ed1n gi\u1ea3m m\u1ed9t ch\u00fat tr\u1ecdng l\u01b0\u1ee3ng \u0111\u1ec3 leo l\u00ean t\u1ed1t h\u01a1n m\u1ed9t ch\u00fat, v\u00e0 b\u1ea1n mu\u1ed1n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, m\u1edf r\u1ed9ng ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng v\u00e0 c\u1ea3i thi\u1ec7n th\u1eddi gian ph\u1ee5c h\u1ed3i.<\/p>\n

\" The Big Easy<\/p>\n

TR\u1ede N\u00caN D\u1ebaO DAI H\u01a0N<\/strong><\/h3>\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi leo n\u00fai b\u00ecnh th\u01b0\u1eddng, Fernando ch\u1ec9 ra r\u1eb1ng ho\u1ea1t \u0111\u1ed9ng k\u00e9o d\u00e3n c\u01a1 th\u01b0\u1eddng kh\u00f4ng \u0111\u01b0\u1ee3c \u01b0u ti\u00ean trong c\u00e1c ph\u00f2ng gym kh\u00f4ng c\u00f3 leo n\u00fai. K\u00e9o d\u00e3n l\u00e0 m\u1ed9t b\u00e0i t\u1eadp quan tr\u1ecdng - kh\u00f4ng ch\u1ec9 l\u00e0 kh\u1ea3 n\u0103ng v\u01b0\u01a1n ng\u01b0\u1eddi xa h\u01a1n, m\u00e0 c\u00f2n \u0111\u1ec3 ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng nh\u1edd v\u00e0o s\u1ef1 d\u1ebbo dai.<\/p>\n

Franklin Buenafe, \u0111ang t\u1ef1 luy\u1ec7n t\u1eadp \u0111\u1ec3 tham gia Push Rocktoberfest, v\u00f4 c\u00f9ng t\u00e1n th\u00e0nh \u0111i\u1ec1u n\u00e0y.<\/p>\n

\u0110i\u1ec1u \u0111\u1ea7u ti\u00ean: T\u00f4i th\u00edch k\u00e9o d\u00e3n t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch\u00e2n bao g\u1ed3m c\u1ed5, vai, ng\u00f3n tay, kh\u1edbp ch\u00e2n, v\u00e0 sau \u0111\u00f3 n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y b\u1ea5t k\u1ef3 t\u00edn hi\u1ec7u \u0111au n\u00e0o, b\u1ea1n c\u1ee9 k\u00e9o d\u00e3n cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 quen v\u1edbi n\u00f3.<\/p>\n

Ho\u1ea1t \u0111\u1ed9ng k\u00e9o d\u00e3n nh\u1eb9 nh\u00e0ng c\u00f3 l\u1ebd kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u m\u00e0 nh\u1eefng ng\u01b0\u1eddi leo n\u00fai b\u00ecnh th\u01b0\u1eddng mong \u0111\u1ee3i, nh\u01b0ng Vy Ho\u00e0ng, m\u1ed9t hu\u1ea5n luy\u1ec7n vi\u00ean kh\u00e1c c\u1ee7a Push \u0111\u00e3 nh\u1ea5n m\u1ea1nh \u0111i\u1ec1u n\u00e0y r\u1ea5t \u0111\u00fang \u0111\u1eafn.<\/p>\n

Khi b\u1ea1n t\u1eadp luy\u1ec7n, b\u1ea1n n\u00ean t\u1eadp trung v\u00e0o vi\u1ec7c h\u1ecdc c\u00e1ch leo n\u00e0o nh\u1eb9 nh\u00e0ng v\u00e0 m\u1ec1m m\u1ea1i v\u1edbi c\u01a1 th\u1ec3 nh\u1ea5t c\u00f3 th\u1ec3,\u201d c\u00f4 n\u00f3i.<\/p>\n

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\n\"\"<\/p>\n

B\u00cd QUY\u1ebeT 1: PH\u00c1T TRI\u1ec2N T\u1eea QU\u00c1 TR\u00ccNH LUY\u1ec6N T\u1eacP<\/strong><\/h3>\n

B\u1ea1n c\u00f3 nh\u1edb l\u1ea7n \u0111\u1ea7u ti\u00ean tr\u1ea3i nghi\u1ec7m leo t\u01b0\u1eddng nh\u01b0 th\u1ebf n\u00e0o kh\u00f4ng? H\u00f4m sau th\u1ee9c d\u1eady, b\u1ea1n c\u1ea3m th\u1ea5y b\u1ecb \u0111au c\u01a1 m\u00e0 tr\u01b0\u1edbc \u0111\u00f3 kh\u00f4ng h\u1ec1 nh\u1eadn ra? Ngay \u1edf l\u01b0ng c\u1ee7a b\u1ea1n, \u1edf vai, b\u1eafp ch\u00e2n, v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c ng\u00f3n tay.<\/p>\n

Th\u1eadt th\u00fa v\u1ecb, b\u1ed9 m\u00f4n n\u00e0y \u0111em l\u1ea1i c\u1ea3m gi\u00e1c ch\u00fang ta s\u1eed d\u1ee5ng c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh r\u1ea5t nhi\u1ec1u. M\u1ed1i nguy hi\u1ec3m duy nh\u1ea5t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi leo n\u00fai b\u00ecnh th\u01b0\u1eddng l\u00e0 h\u1ecd th\u01b0\u1eddng quay tr\u1edf l\u1ea1i ngay sau khi ngh\u1ec9 ng\u01a1i v\u00e0 lao v\u00e0o luy\u1ec7n t\u1eadp trong khi c\u01a1 th\u1ec3 ch\u01b0a chu\u1ea9n b\u1ecb s\u1eb5n s\u00e0ng cho l\u1ea7n ti\u1ebfp theo.<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m khuy\u00ean r\u1eb1ng giai \u0111o\u1ea1n th\u1ee9 hai trong hu\u1ea5n luy\u1ec7n leo n\u00fai (sau khi tham kh\u1ea3o nh\u1eefng ng\u01b0\u1eddi \u0111i tr\u01b0\u1edbc) l\u00e0 tr\u01b0\u1edbc ti\u00ean h\u00e3y th\u1ef1c hi\u1ec7n t\u1eadp luy\u1ec7n leo n\u00fai song song v\u1edbi nh\u1eefng ho\u1ea1t \u0111\u1ed9ng b\u1ea1n \u0111\u00e3 quen v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t.<\/p>\n

B\u00cd QUY\u1ebeT 2: T\u0102NG C\u01af\u1edcNG S\u1ee8C M\u1ea0NH V\u00c0 S\u1ee8C B\u1ec0N<\/strong><\/h3>\n

Ti\u1ebfp theo l\u00e0 h\u00e3y t\u1eeb t\u1eeb t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 b\u1ec1n. Franklin chia s\u1ebb, anh th\u00edch pha tr\u1ed9n b\u00e0i t\u1eadp theo d\u1ea1ng lu\u00e2n phi\u00ean m\u1ed9t tu\u1ea7n kh\u00f3 kh\u0103n sang m\u1ed9t tu\u1ea7n nh\u1eb9 nh\u00e0ng.<\/p>\n

\"T\u00f4i luy\u1ec7n t\u1eadp s\u1ee9c m\u1ea1nh c\u1ee7a ng\u00f3n tay, th\u01b0\u1eddng b\u1eb1ng c\u00e1ch gi\u1eef m\u00ecnh tr\u00ean nh\u1eefng c\u1ee5c sloppers, ch\u1ed7 b\u00e1m l\u1edbn, sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i, r\u1ed3i quay tr\u1edf l\u1ea1i \u0111\u1ec3 ti\u1ebfp t\u1ee5c chinh ph\u1ee5c\". B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp v\u1edbi campus, ho\u1eb7c leo m\u00e0 kh\u00f4ng s\u1eed d\u1ee5ng nhi\u1ec1u s\u1ee9c c\u1ee7a ch\u00e2n, Jun n\u00f3i r\u1eb1ng t\u1ed1t nh\u1ea5t l\u00e0 n\u00ean x\u00e2y d\u1ef1ng theo c\u00e1ch \u0111\u00f3 thay v\u00ec lao v\u00e0o leo ngay.<\/p>\n

\"T\u1ed1t nh\u1ea5t l\u00e0 kh\u00f4ng \u0111\u1ebfn ngay ph\u00f2ng leo m\u00e0 b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp v\u1edbi campus. T\u00f4i b\u1eaft \u0111\u1ea7u t\u1eeb t\u1eeb v\u00e0 n\u00e2ng cao d\u1ea7n l\u00ean.\"<\/p>\n

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B\u00cd QUY\u1ebeT 3: S\u1ee8C M\u1ea0NH CH\u1ec8 L\u00c0 M\u1ed8T PH\u1ea6N<\/strong><\/h3>\n

Jun Vidal l\u00e0 m\u1ed9t hu\u1ea5n luy\u1ec7n vi\u00ean v\u00e0 th\u01b0\u1eddng xuy\u00ean tham gia c\u00e1c cu\u1ed9c thi leo n\u00fai, anh t\u1ea1o ra c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh \u0111\u00e0o t\u1ea1o cho ng\u01b0\u1eddi leo n\u00fai t\u1ea1i Push. Anh c\u0169ng nh\u1ea5n m\u1ea1nh t\u1ea7m quan tr\u1ecdng c\u1ee7a nh\u1eefng \u0111i\u1ec1u c\u01a1 b\u1ea3n.<\/p>\n

\"K\u1ef9 thu\u1eadt cho t\u00f4i nhi\u1ec1u h\u01a1n s\u1ee9c m\u1ea1nh, v\u00ec v\u1eady b\u1ea5t c\u1ee9 khi n\u00e0o luy\u1ec7n t\u1eadp t\u00f4i \u0111\u1ec1u quay tr\u1edf l\u1ea1i nh\u1eefng \u0111i\u1ec1u c\u01a1 b\u1ea3n, h\u1ebft l\u1ea7n n\u00e0y \u0111\u1ebfn l\u1ea7n kh\u00e1c. Nh\u1eefng b\u01b0\u1edbc di chuy\u1ec3n c\u01a1 b\u1ea3n nh\u01b0 di chuy\u1ec3n ngang v\u00e0 leo theo th\u1ee9 t\u1ef1 m\u00e0 b\u1ea1n \u0111\u00e3 \u0111\u00e1nh s\u1ed1 tr\u00ean c\u00e1c hold, t\u1eadp trung v\u00e0o chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a ch\u00e2n.\"<\/p>\n

Jun \u0111ang l\u00e0m vi\u1ec7c v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi leo n\u00fai \u0111ang chu\u1ea9n b\u1ecb cho Rocktoberfest. M\u1ed9t trong nh\u1eefng ni\u1ec1m tin c\u1ee7a anh l\u00e0 k\u1ebft h\u1ee3p c\u00e1c \u0111\u1ed9ng t\u00e1c c\u1ed1t l\u00f5i nh\u01b0 Plank ho\u1eb7c \u0111\u1ed9ng t\u00e1c s\u1ee9c m\u1ea1nh nh\u01b0 k\u00e9o x\u00e0 l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, ch\u00fang s\u1ebd gi\u00fap b\u1ea1n c\u00f3 hi\u1ec7u qu\u1ea3 t\u1ed1t khi leo n\u00fai th\u1ef1c s\u1ef1. Jun \u0111\u01b0a nh\u1eefng ng\u01b0\u1eddi leo n\u00fai c\u1ee7a m\u00ecnh \u0111\u1ebfn v\u1edbi m\u1ed9t th\u00f3i quen, v\u00ed d\u1ee5, plank trong ba ph\u00fat, sau \u0111\u00f3 \u0111i th\u1eb3ng \u0111\u1ebfn t\u01b0\u1eddng v\u00e0 leo l\u00ean v\u1edbi nh\u1eefng c\u01a1 b\u1eafp \u0111\u00e3 th\u1ea5m m\u1ec7t.<\/p>\n

B\u00cd QUY\u1ebeT 4: \u0110\u1eeaNG CH\u1ec8 LEO N\u00daI M\u00c0 H\u00c3Y LUY\u1ec6N T\u1eacP<\/strong><\/h3>\n

M\u1ecdi hu\u1ea5n luy\u1ec7n vi\u00ean c\u0169ng c\u00f4ng nh\u1eadn t\u1ea7m quan tr\u1ecdng c\u1ee7a s\u1ee9c m\u1ea1nh ng\u00f3n tay, r\u1ea5t h\u1eefu \u00edch, l\u00e0 th\u1ee9 y\u1ebfu \u0111\u1ed1i v\u1edbi k\u1ef9 thu\u1eadt, v\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi leo n\u00fai nh\u1ea5n m\u1ea1nh v\u1ec1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp trong khi l\u1ebd ra h\u1ecd c\u0169ng c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn di chuy\u1ec3n c\u1ee7a b\u00e0n ch\u00e2n.<\/p>\n

\"T\u00f4i \u0111\u00e3 l\u00e0m vi\u1ec7c trong c\u00e1c ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c leo n\u00fai trong m\u01b0\u1eddi l\u0103m n\u0103m v\u00e0 t\u00f4i th\u1ea5y r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi leo n\u00fai v\u1edbi b\u1ea3n ng\u00e3 c\u1ee7a h\u1ecd. B\u1ea1n th\u1eadm ch\u00ed c\u00f2n kh\u00f4ng th\u1ec3 n\u00f3i v\u1edbi h\u1ecd r\u1eb1ng h\u1ecd c\u1ea7n ph\u1ea3i t\u1eadp trung v\u00e0o \u0111\u00f4i ch\u00e2n c\u1ee7a m\u00ecnh - v\u00ec h\u1ecd s\u1ebd n\u1ed5i gi\u1eadn v\u1edbi b\u1ea1n\", Jun gi\u1ea3i th\u00edch.<\/p>\n

V\u00e0 lo\u1ea1i luy\u1ec7n t\u1eadp t\u1ed3i t\u1ec7 nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n l\u00e0 g\u00ec?<\/p>\n

\u201cT\u00f4i kh\u00f4ng bi\u1ebft b\u1ea1n c\u00f3 th\u1ec3 g\u1ecdi n\u00f3 l\u00e0 luy\u1ec7n t\u1eadp hay kh\u00f4ng,\u201c Jun n\u00f3i, \u201cnh\u01b0ng \u0111i\u1ec1u t\u1ed3i t\u1ec7 nh\u1ea5t t\u00f4i th\u1ea5y m\u1ecdi ng\u01b0\u1eddi l\u00e0m l\u00e0 xem video tr\u00ean YouTube, \u0111\u01b0\u1ee3c truy\u1ec1n c\u1ea3m h\u1ee9ng v\u00e0 lao th\u1eb3ng v\u00e0o nh\u1eefng b\u00e0i t\u1eadp nh\u01b0 one-finger holds (b\u00e1m gi\u1eef b\u1eb1ng m\u1ed9t ng\u00f3n tay).\"<\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

Climbing is unlike other sports because technique is such a big emphasis of the craft, and partly because the climber on the wall (that’s you and me) is\u2026<\/p>","protected":false},"author":295,"featured_media":22181,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[253],"tags":[228,251,262],"class_list":["post-3825","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-fitness","tag-health","tag-training"],"acf":[],"yoast_head":"\nMake Your Training Plan - Push Climbing<\/title>\n<meta name=\"description\" content=\"Push Climbing Make Your Training Plan\" \/>\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\/training-make-your-training-plan\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Make Your Training Plan - 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