{"id":9401,"date":"2020-02-27T08:30:56","date_gmt":"2020-02-27T08:30:56","guid":{"rendered":"https:\/\/pushclimbing.vn\/?p=9401"},"modified":"2022-08-31T19:20:02","modified_gmt":"2022-08-31T12:20:02","slug":"hangboard-training-part-1-hangboarding-for-beginners-the-dead-hang","status":"publish","type":"post","link":"https:\/\/pushclimbing.vn\/vi\/hangboard-training-part-1-hangboarding-for-beginners-the-dead-hang\/","title":{"rendered":"T\u1eadp luy\u1ec7n Hangboard\u2013 Ph\u1ea7n 1. Dead Hang"},"content":{"rendered":"

Hangboards, gi\u1ed1ng nh\u01b0 Hanoi Hangboard \u0111\u01b0\u1ee3c gi\u1edbi thi\u1ec7u \u1edf d\u01b0\u1edbi \u0111\u00e2y<\/a>, l\u00e0 d\u1ee5ng c\u1ee5 l\u00fd t\u01b0\u1edfng cho nh\u1eefng ai mu\u1ed1n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean, nh\u01b0ng n\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u s\u1eed d\u1ee5ng ch\u00fang, \u0111\u1eebng ngh\u0129 r\u1eb1ng \u0111\u00e2y ch\u1ec9 l\u00e0 m\u1ed9t thanh pull-up \u0111\u01a1n gi\u1ea3n d\u00e0nh cho ng\u01b0\u1eddi leo n\u00fai.<\/h4>\n

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\u0110\u1ea7u ti\u00ean l\u00e0 ng\u00f3n tay<\/h4>\n

\u0110i\u1ec1u quan tr\u1ecdng \u0111\u1ea7u ti\u00ean b\u1ea1n c\u1ea7n nh\u1edb l\u00e0 m\u1eb7c d\u00f9 hangboard l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 t\u0103ng c\u01b0\u1eddng to\u00e0n di\u1ec7n cho th\u00e2n tr\u00ean, nh\u01b0ng n\u00f3 \u0111\u1eb7c bi\u1ec7t t\u1eadp trung v\u00e0o s\u1ee9c m\u1ea1nh c\u1ee7a ng\u00f3n tay v\u00e0 kh\u1ea3 n\u0103ng b\u00e1m n\u1eafm, ch\u1ee9 kh\u00f4ng ph\u1ea3i ch\u1ec9 k\u00e9o ng\u01b0\u1eddi l\u00ean \u0111\u1ec3 luy\u1ec7n c\u01a1 b\u1eafp c\u00e1nh tay. T\u1ea5t nhi\u00ean, hangboard c\u00f3 hi\u1ec7u qu\u1ea3 v\u1edbi nh\u1eefng c\u01a1 b\u1eafp l\u1edbn \u1edf c\u00e1nh tay v\u00e0 l\u01b0ng, nh\u01b0ng \u0111i\u1ec3m m\u1ea5u ch\u1ed1t l\u00e0 s\u1ef1 b\u00e1m n\u1eafm b\u1eb1ng ng\u00f3n tay v\u00e0 \u0111i\u1ec1u \u0111\u00f3 thay \u0111\u1ed5i t\u1ea5t c\u1ea3 khi b\u1ea1n luy\u1ec7n t\u1eadp. B\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp sau v\u00e0i tu\u1ea7n t\u1eadp luy\u1ec7n \u0111\u1ecbnh k\u1ef3, nh\u01b0ng m\u00f4 li\u00ean k\u1ebft c\u1ee7a ng\u00f3n tay ph\u00e1t tri\u1ec3n ch\u1eadm h\u01a1n r\u1ea5t nhi\u1ec1u v\u00e0 c\u1ea7n ki\u00ean nh\u1eabn \u0111\u1ec3 th\u1ea5y hi\u1ec7u qu\u1ea3 th\u1ef1c s\u1ef1. V\u00ec v\u1eady, \u0111\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a hangboard, b\u1ea1n c\u1ea7n c\u00f3 m\u1ed9t m\u1ee9c \u0111\u1ed9 luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean v\u00e0 \u0111i\u1ec1u \u0111\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u1ea7n t\u1ea1o ra th\u00f3i quen luy\u1ec7n t\u1eadp cho b\u1ea3n th\u00e2n.<\/a><\/p>\n

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Nh\u1eefng l\u01b0u \u00fd<\/h4>\n

Hangboard l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh m\u1ed9t c\u00e1ch nhanh ch\u00f3ng. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n kh\u00f4ng s\u1eb5n s\u00e0ng m\u00e0 lao v\u00e0o luy\u1ec7n t\u1eadp qu\u00e1 \u0111\u00e0, n\u00f3 c\u0169ng c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n t\u1ed5n th\u01b0\u01a1ng.<\/p>\n

Th\u1eadt vui v\u00ec n\u1ebfu b\u1ea1n \u0111ang \u0111\u1ecdc b\u00e0i vi\u1ebft n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n \u0111\u00e3 ti\u1ebfp c\u1eadn vi\u1ec7c t\u1eadp hangboard m\u1ed9t c\u00e1ch th\u00f4ng minh, nh\u01b0ng h\u00e3y th\u1ef1c t\u1ebf v\u1ec1 kh\u1ea3 n\u0103ng hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n v\u00e0 s\u1eb5n s\u00e0ng \u0111\u1ec3 t\u0103ng d\u1ea7n m\u1ee9c \u0111\u1ed9. M\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u1ed1 g\u1eafng k\u00e9o ng\u01b0\u1eddi l\u00ean t\u1eeb c\u00e1c l\u1ed7\/m\u1ea5u nh\u1ecf l\u00e0 con \u0111\u01b0\u1eddng nhanh ch\u00f3ng d\u1eabn \u0111\u1ebfn c\u01a1n \u0111au. Th\u1eddi gian b\u1ea1n b\u1ecf ra \u0111\u1ec3 t\u1eadp luy\u1ec7n \u0111\u1ec1u ch\u1eafc ch\u1eafn \u0111\u1ee1 h\u01a1n th\u1eddi gian b\u1ea1n m\u1ea5t \u0111i n\u1ebfu t\u1ef1 l\u00e0m t\u1ed5n th\u01b0\u01a1ng b\u1ea3n th\u00e2n v\u00ec qu\u00e1 h\u00e1o h\u1ee9c.<\/p>\n

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V\u1ecb tr\u00ed \u0111\u1eb7t hangboard<\/h4>\n

N\u1ebfu b\u1ea1n \u0111ang s\u1eed d\u1ee5ng hangboard t\u1ea1i Push th\u00ec t\u1ed1t. Nh\u01b0ng n\u1ebfu b\u1ea1n c\u00f3 m\u1ed9t c\u00e1i ri\u00eang t\u1ea1i nh\u00e0 th\u00ec h\u00e3y suy ngh\u0129 xem n\u00f3 c\u00f3 \u0111\u01b0\u1ee3c \u0111\u1eb7t \u0111\u00fang v\u1ecb tr\u00ed kh\u00f4ng. C\u00f3 qu\u00e1 nhi\u1ec1u hangboard \u0111\u01b0\u1ee3c g\u1eafn tr\u00ean c\u1ea7u thang ho\u1eb7c trong l\u1ed1i \u0111i c\u1ee7a c\u1eeda m\u1edf, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng t\u00ecnh hu\u1ed1ng h\u00e0i h\u01b0\u1edbc h\u01a1n l\u00e0 gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp. H\u00e3y \u0111\u1ec3 \u00fd \u0111\u1ebfn th\u00f4ng gi\u00f3. M\u1ed9t chi\u1ebfc qu\u1ea1t l\u00e0 ng\u01b0\u1eddi b\u1ea1n c\u1ee7a b\u1ea1n ngay c\u1ea3 khi b\u1ea1n t\u1eadp luy\u1ec7n trong th\u1eddi gian ng\u1eafn v\u00e0 c\u1ea7n th\u00eam \u0111\u1ed3ng h\u1ed3 treo t\u01b0\u1eddng ho\u1eb7c \u0111\u1ed3ng h\u1ed3 b\u1ea5m gi\u1edd \u0111\u1ec3 gi\u00fap b\u1ea1n bi\u1ebft th\u1eddi gian.<\/p>\n

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Kh\u1edfi \u0111\u1ed9ng<\/h4>\n

B\u1ea1n n\u00ean kh\u1edfi \u0111\u1ed9ng ngay c\u1ea3 khi b\u1ea1n \u0111ang l\u00ean k\u1ebf ho\u1ea1ch cho m\u1ed9t bu\u1ed5i t\u1eadp nh\u1eb9 v\u1edbi vi\u1ec7c luy\u1ec7n ng\u00f3n v\u00e0 th\u1eadm ch\u00ed kh\u00f4ng c\u00f3 \u00fd \u0111\u1ecbnh di chuy\u1ec3n. Nh\u1ea3y d\u00e2y, k\u00e9o th\u00e2n, du\u1ed7i c\u01a1 v\u00e0 c\u00e1c \u0111\u1ed9ng t\u00e1c yoga cho c\u00e1nh tay v\u00e0 ng\u00f3n tay gi\u00fap c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c l\u00e0m n\u00f3ng. C\u00e1c hangboard th\u01b0\u1eddng c\u00f3 v\u00e0i jugs v\u00e0 sloppers d\u1ec5 c\u1ea7m, \u0111\u00e2y l\u00e0 c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 l\u00e0m n\u00f3ng tr\u01b0\u1edbc khi b\u1ea1n b\u1eaft \u0111\u1ea7u \u0111\u1ebfn nh\u1eefng v\u1ecb tr\u00ed n\u1eafm kh\u00f3 h\u01a1n.<\/p>\n

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B\u1ea1n \u0111ang chu\u1ea9n b\u1ecb kh\u1edfi \u0111\u1ed9ng, \u0111\u00fang ch\u1ee9?<\/figcaption><\/figure>\n
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Bu\u1ed5i t\u1eadp Dead Hang<\/h4>\n

C\u00f3 r\u1ea5t nhi\u1ec1u bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp, m\u1ed9t s\u1ed1 trong s\u1ed1 \u0111\u00f3 ch\u00fang t\u00f4i s\u1ebd \u0111\u1ec1 c\u1eadp trong Ph\u1ea7n 2. Hi\u1ec7n t\u1ea1i n\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u, \u0111\u1eebng lo l\u1eafng v\u1ec1 vi\u1ec7c n\u00e2ng c\u00e2n c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n, h\u00e3y ngh\u0129 v\u1ec1 vi\u1ec7c \u0111\u00f3 sau. Ch\u00fang t\u00f4i s\u1ebd b\u1eaft \u0111\u1ea7u v\u1edbi m\u1ed9t trong nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh; dead hang.<\/p>\n

Dead hang l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a s\u1ee9c m\u1ea1nh ti\u1ebfp x\u00fac. N\u1ebfu c\u00f3 th\u1ec3 n\u1eafm \u1edf m\u1ed9t v\u1ecb tr\u00ed c\u00e0ng l\u00e2u, b\u1ea1n c\u00f3 th\u00eam th\u1eddi gian v\u00e0 c\u01a1 h\u1ed9i \u0111\u1ec3 t\u00ecm \u0111i\u1ec3m t\u1ef1a ch\u00e2n. Tuy nhi\u00ean, \u1edf \u0111\u00e2y kh\u00f4ng c\u00f3 \u0111i\u1ec3m t\u1ef1a ch\u00e2n v\u00e0 theo qu\u00e1n t\u00ednh th\u00ec b\u1ea1n hay gi\u1eef th\u0103ng b\u1eb1ng v\u1edbi c\u00e1nh tay th\u1eb3ng, v\u1edbi ng\u01b0\u1eddi th\u1ea3 l\u1ecfng.<\/p>\n

H\u00e3y c\u1ed1 g\u1eafng kh\u00f4ng l\u00e0m nh\u01b0 v\u1eady. Thay v\u00e0o \u0111\u00f3, h\u00e3y s\u1eed d\u1ee5ng c\u00e1nh tay v\u00e0 l\u01b0ng c\u1ee7a b\u1ea1n khi b\u1ea1n treo ng\u01b0\u1eddi b\u1eb1ng c\u00e1ch gi\u1eef khu\u1ef7u tay h\u01a1i g\u1eadp v\u00e0 s\u1eed d\u1ee5ng c\u01a1 b\u1ee5ng \u0111\u1ec3 gi\u1eef \u1ed5n \u0111\u1ecbnh. L\u1eafc l\u01b0 c\u00f3 th\u1ec3 vui khi b\u1ea1n l\u00ean 6 tu\u1ed5i, nh\u01b0ng \u0111\u1ed1i v\u1edbi hu\u1ea5n luy\u1ec7n s\u1ee9c m\u1ea1nh nh\u01b0 th\u1ebf n\u00e0y, ch\u00fang ta c\u1ea7n t\u00ecm ki\u1ebfm s\u1ef1 \u1ed5n \u0111\u1ecbnh ho\u00e0n to\u00e0n.<\/p>\n

C\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch n\u1eafm ch\u1eb7t kh\u00e1c nhau tr\u00ean hangboard, nh\u01b0ng n\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, h\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng c\u1ea3 b\u1ed1n ng\u00f3n tay c\u1ee7a b\u00e0n tay (tr\u1eeb ng\u00f3n c\u00e1i). C\u00f3 th\u1ec3 th\u1eed nghi\u1ec7m v\u1edbi c\u00e1c c\u00e1ch n\u1eafm ch\u1eb7t nh\u1ecf h\u01a1n, c\u00e1c ng\u00f3n k\u00e9o l\u00ean kh\u00f4ng \u0111\u1ed1i x\u1ee9ng v\u00e0 treo b\u1eb1ng m\u1ed9t m\u00f3ng tay duy nh\u1ea5t, nh\u01b0ng h\u00e3y \u0111\u1ec3 sau n\u00e0y. Hi\u1ec7n t\u1ea1i, ch\u00fang ta h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi c\u00e1ch c\u01a1 b\u1ea3n.<\/p>\n

\u0110i\u1ec1u \u0111\u1ea7u ti\u00ean b\u1ea1n c\u1ea7n l\u00e0m l\u00e0 \u0111\u00e1nh gi\u00e1 s\u1ee9c m\u1ea1nh c\u1ee7a m\u00ecnh. Treo v\u1edbi t\u01b0 th\u1ebf \u0111\u00fang (c\u00e1nh tay h\u01a1i g\u1eadp, c\u01a1 l\u01b0ng tham gia) trong v\u00e0i gi\u00e2y c\u00f2n t\u1ed1t h\u01a1n so v\u1edbi vi\u1ec7c treo l\u00e2u h\u01a1n nh\u01b0ng th\u1ea3 ng\u01b0\u1eddi tr\u00f4ng nh\u01b0 con b\u00fap b\u00ea v\u1ea3i.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn ra r\u1eb1ng vi\u1ec7c treo l\u00e2u h\u01a1n v\u00e0i gi\u00e2y kh\u00f3 h\u01a1n b\u1ea1n ngh\u0129. \u0110\u1eebng lo. \u0110\u00e2y l\u00e0 l\u00fac m\u1ed9t chi\u1ebfc \u0111\u1ed3ng h\u1ed3 ho\u1eb7c b\u1ed9 \u0111\u1ebfm th\u1eddi gian tr\u1edf n\u00ean quan tr\u1ecdng v\u00ec thay v\u00ec c\u1ea3m th\u1ea5y th\u1ea5t b\u1ea1i, b\u1ea1n n\u00ean ghi l\u1ea1i k\u1ebft qu\u1ea3 t\u1eadp v\u00e0 coi \u0111\u00f3 l\u00e0 \u0111i\u1ec3m b\u1eaft \u0111\u1ea7u \u0111\u1ec3 c\u1ea3i thi\u1ec7n. N\u1ebfu, ng\u01b0\u1ee3c l\u1ea1i, khi b\u1ea1n c\u00f3 th\u1ec3 treo l\u00e2u h\u01a1n m\u01b0\u1eddi l\u0103m gi\u00e2y th\u00ec ngh\u0129a l\u00e0 b\u1ea1n \u0111ang l\u00e0m t\u1ed1t v\u00e0 c\u00f3 th\u1ec3 th\u1eed m\u1ed9t c\u00e1ch n\u1eafm ch\u1eb7t nh\u1ecf h\u01a1n \u0111\u1ec3 th\u00e1ch th\u1ee9c b\u1ea3n th\u00e2n.<\/p>\n

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Hang Sets<\/h4>\n

Treo trong kho\u1ea3ng m\u01b0\u1eddi \u0111\u1ebfn m\u01b0\u1eddi l\u0103m gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 m\u1ed9t ph\u00fat v\u00e0 l\u1eafc tay \u0111\u1ec3 c\u01a1 th\u01b0 gi\u00e3n. Sau \u0111\u00f3 l\u1eb7p l\u1ea1i. Ti\u1ebfp t\u1ee5c qu\u00e1 tr\u00ecnh n\u00e0y m\u1ee5c ti\u00eau l\u00e0 ba \u0111\u1ebfn b\u1ed1n l\u1ea7n treo. U\u1ed1ng m\u1ed9t ch\u00fat n\u01b0\u1edbc, h\u00edt th\u1edf m\u1ed9t ch\u00fat, sau \u0111\u00f3 l\u1eb7p l\u1ea1i - m\u1ee5c ti\u00eau l\u00e0 b\u1ed1n set, m\u1ed7i set g\u1ed3m b\u1ed1n l\u1ea7n treo.<\/p>\n

\u00a0<\/div>\n

C\u1ea3i ti\u1ebfn<\/h4>\n

M\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u l\u00e0 chuy\u00ean gia khi n\u00f3i \u0111\u1ebfn hu\u1ea5n luy\u1ec7n s\u1ee9c m\u1ea1nh, nh\u01b0ng nh\u00ecn chung l\u00e0 ti\u1ebfn b\u1ed9 kh\u00f4ng ph\u1ea3i l\u00e0 vi\u1ec7c t\u0103ng th\u1eddi gian treo l\u00e2u h\u01a1n. Thay v\u00e0o \u0111\u00f3, khi b\u1ea1n b\u1eaft \u0111\u1ea7u \u0111\u1ea1t \u0111\u1ebfn b\u1ed1n set b\u1ed1n l\u1ea7n treo, \u0111\u1ebfn l\u00fac b\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u xem x\u00e9t nh\u1eefng v\u1ecb tr\u00ed n\u1eafm ch\u1eb7t kh\u00f3 h\u01a1n m\u00e0 b\u1ea1n kh\u00f4ng th\u1ec3 gi\u1eef l\u00e2u \u0111\u01b0\u1ee3c. \u0110\u1eebng qu\u00ean r\u1eb1ng c\u00f3 nhi\u1ec1u v\u1ecb tr\u00ed n\u1eafm ch\u1eb7t \u0111\u1ec3 luy\u1ec7n t\u1eadp: m\u1ed9t hangboard n\u00ean cung c\u1ea5p c\u00e1c n\u1eafm ch\u1eb7t r\u1ed9ng, n\u1eafm ch\u1eb7t trung b\u00ecnh, c\u1ea1nh nh\u1ecf, c\u1ea1nh l\u1edbn, m\u1ed9t lo\u1ea1t c\u00e1c v\u1ecb tr\u00ed ng\u00f3n tay v\u00e0 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t n\u01a1i treo nh\u1eb9 ho\u1eb7c cong l\u00ean \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng. Ghi l\u1ea1i th\u1eddi gian treo v\u00e0 c\u1ea3 v\u1ecb tr\u00ed n\u1eafm ch\u1eb7t b\u1ea1n s\u1eed d\u1ee5ng v\u00e0 h\u00e3y thay \u0111\u1ed5i theo t\u1eebng l\u1ea7n luy\u1ec7n t\u1eadp. Nh\u00ecn l\u1ea1i qu\u00e1 tr\u00ecnh l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec \u0111\u1ed9ng l\u1ef1c khi m\u00e0 m\u1ecdi th\u1ee9 kh\u00f4ng di\u1ec5n ra nh\u01b0 mong \u0111\u1ee3i.<\/p>\n

\u00a0<\/div>\n

Ti\u1ebfp t\u1ee5c c\u1ed1 g\u1eafng v\u00e0 ch\u00fang t\u00f4i s\u1ebd tr\u1edf l\u1ea1i v\u1edbi nhi\u1ec1u th\u00f4ng tin h\u01a1n v\u1ec1 hangboarding v\u00e0 campus boarding trong th\u1eddi gian t\u1edbi! Trong th\u1eddi gian ch\u1edd \u0111\u1ee3i, h\u00e3y xem qua review c\u1ee7a ch\u00fang t\u00f4i v\u1ec1 Hanoi Hangboards v\u00e0 c\u00e2n nh\u1eafc mua m\u1ed9t c\u00e1i cho ch\u00ednh b\u1ea1n \u0111\u1ec3 n\u00e2ng c\u1ea5p b\u1ea3n th\u00e2n nh\u00e9.<\/strong><\/p>\n

\u00a0<\/div>\n
\n
<\/div>\n
\n
\n
https:\/\/www.youtube.com\/watch?v=CWfESC8fHrk&t=<\/div>\n<\/figure>\n<\/div>\n<\/div>\n
\u00a0<\/div>\n
\n
\u0110\u1eb7t h\u00e0ng Hangboard<\/a><\/div>\n<\/div>\n

 <\/p>\n

 <\/p>\n

\u0110\u01b0\u1ee3c vi\u1ebft b\u1edfi\u00a0Steve Shipside.<\/a><\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":295,"featured_media":21997,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[202,253],"tags":[329,305,330,262],"class_list":["post-9401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-news","category-training","tag-beginner","tag-hangboard","tag-hanoi-hangboard","tag-training"],"acf":[],"yoast_head":"\nHangboard training \u2013 Part 1. 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