{"id":8259,"date":"2025-11-07T11:03:02","date_gmt":"2025-11-07T11:03:02","guid":{"rendered":"https:\/\/mypickle.vn\/?p=8259"},"modified":"2025-11-11T08:59:50","modified_gmt":"2025-11-11T08:59:50","slug":"an-gi-truoc-khi-ra-san-dau-pickleball-5-mon-an-nhe-ly-tuong-de-toi-da-hoa-nang-luong","status":"publish","type":"post","link":"https:\/\/mypickle.vn\/?p=8259","title":{"rendered":"\u0102n g\u00ec tr\u01b0\u1edbc khi ra s\u00e2n \u0111\u1ea5u Pickleball? 5 m\u00f3n \u0103n nh\u1eb9 b\u1ea1n n\u00ean ch\u1ecdn"},"content":{"rendered":"\n

B\u1ea1n \u0111\u00e3 bao gi\u1edd ra s\u00e2n Pickleball v\u1edbi c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1, \u00ec \u1ea1ch v\u00ec l\u1ee1 \u0103n m\u1ed9t b\u1eefa tr\u01b0a qu\u00e1 no? Hay ng\u01b0\u1ee3c l\u1ea1i, c\u1ea3m th\u1ea5y “h\u1ebft x\u0103ng”, run tay, v\u00e0 m\u1ea5t t\u1eadp trung ch\u1ec9 sau 30 ph\u00fat \u0111\u1ea7u ti\u00ean v\u00ec… ch\u01b0a k\u1ecbp \u0103n g\u00ec?<\/p>\n\n\n\n

Nh\u1eefng g\u00ec b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u01a1i \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng, quy\u1ebft \u0111\u1ecbnh b\u1ea1n s\u1ebd l\u00e0 m\u1ed9t “chi\u1ebfn binh” b\u1ec1n b\u1ec9 hay ch\u1ec9 l\u00e0 m\u1ed9t “ng\u01b0\u1eddi ch\u01a1i” u\u1ec3 o\u1ea3i. B\u1eefa \u0103n tr\u01b0\u1edbc khi thi \u0111\u1ea5u kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t b\u1eefa ti\u1ec7c, m\u00e0 l\u00e0 \u0103n th\u00f4ng minh \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng \u1edf c\u00f4ng su\u1ea5t t\u1ed1i \u0111a.<\/p>\n\n\n\n

“Lu\u1eadt Ch\u01a1i” C\u1ee7a B\u1eefa \u0102n Nh\u1eb9 Tr\u01b0\u1edbc Tr\u1eadn \u0110\u1ea5u<\/strong><\/h1>\n\n\n\n

Tr\u01b0\u1edbc khi \u0111\u1ebfn v\u1edbi th\u1ef1c \u0111\u01a1n, h\u00e3y n\u1eafm v\u1eefng 4 “lu\u1eadt ch\u01a1i” v\u00e0ng:<\/p>\n\n\n\n

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  1. Th\u1eddi Gia<\/strong>n:<\/strong> \u0102n m\u1ed9t b\u1eefa \u0103n nh\u1eb9 l\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 tr\u01b0\u1edbc khi ch\u01a1i 30-90 ph\u00fat.<\/strong> Kho\u1ea3ng th\u1eddi gian n\u00e0y \u0111\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u ti\u00eau h\u00f3a v\u00e0 chuy\u1ec3n h\u00f3a th\u1ee9c \u0103n th\u00e0nh n\u0103ng l\u01b0\u1ee3ng, nh\u01b0ng kh\u00f4ng qu\u00e1 g\u1ea7n khi\u1ebfn b\u1ea1n b\u1ecb n\u1eb7ng b\u1ee5ng, \u00ec \u1ea1ch.<\/li>\n\n\n\n
  2. Carb Ph\u1ee9c T\u1ea1p L\u00e0 “Vua”:<\/strong> \u0110\u00e2y l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh c\u1ee7a b\u1ea1n. Nh\u01b0ng h\u00e3y ch\u1ecdn carb ph\u1ee9c t\u1ea1p<\/strong> (nh\u01b0 y\u1ebfn m\u1ea1ch, chu\u1ed1i, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m). Ch\u00fang gi\u1ea3i ph\u00f3ng n\u0103ng l\u01b0\u1ee3ng m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i v\u00e0 \u1ed5n \u0111\u1ecbnh<\/strong>, gi\u00fap b\u1ea1n b\u1ec1n b\u1ec9 su\u1ed1t tr\u1eadn \u0111\u1ea5u, thay v\u00ec carb \u0111\u01a1n gi\u1ea3n<\/strong> (k\u1eb9o, b\u00e1nh ng\u1ecdt, n\u01b0\u1edbc t\u0103ng l\u1ef1c) g\u00e2y ra “c\u00fa s\u1ed1c \u0111\u01b0\u1eddng” (sugar rush) r\u1ed3i t\u1ee5t d\u1ed1c nhanh ch\u00f3ng.<\/li>\n\n\n\n
  3. Protein Ch\u1ec9 L\u00e0 “B\u1ea1n \u0110\u1ed3ng H\u00e0nh”:<\/strong> M\u1ed9t l\u01b0\u1ee3ng nh\u1ecf<\/strong> protein (nh\u01b0 s\u1eefa chua, b\u01a1 h\u1ea1t) l\u00e0 r\u1ea5t t\u1ed1t \u0111\u1ec3 gi\u00fap b\u1ea1n no l\u00e2u h\u01a1n v\u00e0 h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp. Nh\u01b0ng n\u1ebfu \u0103n qu\u00e1 nhi\u1ec1u<\/em> protein (nh\u01b0 m\u1ed9t mi\u1ebfng b\u00edt t\u1ebft l\u1edbn), c\u01a1 th\u1ec3 s\u1ebd m\u1ea5t r\u1ea5t nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng v\u00e0 th\u1eddi gian \u0111\u1ec3 ti\u00eau h\u00f3a, khi\u1ebfn b\u1ea1n tr\u1edf n\u00ean ch\u1eadm ch\u1ea1p.<\/li>\n\n\n\n
  4. Tr\u00e1nh Xa “K\u1ebb Th\u00f9”:<\/strong> N\u00f3i kh\u00f4ng v\u1edbi th\u1ee9c \u0103n nhi\u1ec1u d\u1ea7u m\u1ee1<\/strong> (\u0111\u1ed3 chi\u00ean r\u00e1n), gia v\u1ecb qu\u00e1 cay n\u00f3ng<\/strong>, ho\u1eb7c qu\u00e1 nhi\u1ec1u ch\u1ea5t x\u01a1<\/strong> (nh\u01b0 m\u1ed9t b\u00e1t salad rau s\u1ed1ng kh\u1ed5ng l\u1ed3). Ch\u00fang r\u1ea5t kh\u00f3 ti\u00eau v\u00e0 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu cho d\u1ea1 d\u00e0y khi b\u1ea1n v\u1eadn \u0111\u1ed9ng m\u1ea1nh.<\/li>\n<\/ol>\n\n\n\n
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    Th\u1ef1c \u0110\u01a1n 5 M\u00f3n \u0102n Nh\u1eb9 L\u00fd T\u01b0\u1edfng (\u0110\u01a1n Gi\u1ea3n & Hi\u1ec7u Qu\u1ea3)<\/strong><\/h1>\n\n\n\n

    D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 l\u1ef1a ch\u1ecdn “n\u1ea1p x\u0103ng” nhanh g\u1ecdn cho c\u01a1 th\u1ec3, c\u00e2n b\u1eb1ng, \u0111\u00e3 \u0111\u01b0\u1ee3c ki\u1ec3m ch\u1ee9ng:<\/p>\n\n\n\n

    1. “Combo” C\u1ed5 \u0110i\u1ec3n: Chu\u1ed1i & B\u01a1 \u0110\u1eadu Ph\u1ed9ng ( ho\u1eb7c s\u1eefa chua)<\/strong><\/h2>\n\n\n\n
    \"\"<\/figure>\n\n\n\n
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    • T\u1ea1i Sao L\u1ea1i Ho\u00e0n H\u1ea3o?<\/strong> \u0110\u00e2y l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p n\u0103ng l\u01b0\u1ee3ng kinh \u0111i\u1ec3n.\n
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      • Chu\u1ed1i:<\/strong> Cung c\u1ea5p carb d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng t\u1ee9c th\u00ec, \u0111\u1ed3ng th\u1eddi ch\u1ee9a nhi\u1ec1u Kali (Potassium)<\/strong>, “v\u0169 kh\u00ed” t\u1ef1 nhi\u00ean gi\u00fap ng\u0103n ng\u1eeba chu\u1ed9t r\u00fat hi\u1ec7u qu\u1ea3.<\/li>\n\n\n\n
      • B\u01a1 \u0110\u1eadu Ph\u1ed9ng:<\/strong> Cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf protein v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, gi\u00fap l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 carb, khi\u1ebfn n\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng b\u1ec1n b\u1ec9 h\u01a1n.<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n
      • Th\u1ef1c \u0110\u01a1n \u0110\u01a1n Gi\u1ea3n:<\/strong> 1 qu\u1ea3 chu\u1ed1i c\u1ee1 v\u1eeba, qu\u1ebft c\u00f9ng 1-2 th\u00eca canh b\u01a1 \u0111\u1eadu ph\u1ed9ng (ch\u1ecdn lo\u1ea1i kh\u00f4ng \u0111\u01b0\u1eddng).<\/li>\n<\/ul>\n\n\n\n

        2. S\u1eefa Chua & Qu\u1ea3 M\u1ecdng (Berries)<\/strong><\/h2>\n\n\n\n
        \"\"<\/figure>\n\n\n\n
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        • T\u1ea1i Sao L\u1ea1i Ho\u00e0n H\u1ea3o?<\/strong> M\u1ed9t l\u1ef1a ch\u1ecdn m\u00e1t l\u1ea1nh, gi\u00e0u protein v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.\n
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          • S\u1eefa Chua:<\/strong> Cung c\u1ea5p l\u01b0\u1ee3ng protein ch\u1ea5t l\u01b0\u1ee3ng cao nhi\u1ec1u g\u1ea5p \u0111\u00f4i s\u1eefa chua th\u01b0\u1eddng, gi\u00fap b\u1ea1n no l\u00e2u m\u00e0 kh\u00f4ng b\u1ecb n\u1eb7ng b\u1ee5ng.<\/li>\n\n\n\n
          • Qu\u1ea3 M\u1ecdng (Vi\u1ec7t qu\u1ea5t, D\u00e2u t\u00e2y):<\/strong> Cung c\u1ea5p carb, vitamin v\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a gi\u00fap ch\u1ed1ng l\u1ea1i s\u1ef1 m\u1ec7t m\u1ecfi c\u1ee7a c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
          • Th\u1ef1c \u0110\u01a1n \u0110\u01a1n Gi\u1ea3n:<\/strong> 1 h\u0169 s\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng c\u1ee1 nh\u1ecf (kho\u1ea3ng 100-150g) + v\u00e0i qu\u1ea3 d\u00e2u t\u00e2y ho\u1eb7c vi\u1ec7t qu\u1ea5t.<\/li>\n<\/ul>\n\n\n\n

            3. “Nh\u00e0 V\u00f4 \u0110\u1ecbch” N\u0103ng L\u01b0\u1ee3ng B\u1ec1n B\u1ec9: Y\u1ebfn M\u1ea1ch<\/strong><\/h2>\n\n\n\n
            \"\"<\/figure>\n\n\n\n
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            • T\u1ea1i Sao L\u1ea1i Ho\u00e0n H\u1ea3o?<\/strong> \u0110\u00e2y l\u00e0 “nh\u00e0 v\u00f4 \u0111\u1ecbch” v\u1ec1 carb ph\u1ee9c t\u1ea1p. Y\u1ebfn m\u1ea1ch gi\u1ea3i ph\u00f3ng n\u0103ng l\u01b0\u1ee3ng c\u1ef1c k\u1ef3 ch\u1eadm, l\u00fd t\u01b0\u1edfng n\u1ebfu b\u1ea1n c\u1ea7n ch\u01a1i trong nhi\u1ec1u gi\u1edd li\u00ean t\u1ee5c.<\/li>\n\n\n\n
            • L\u01b0u \u00dd:<\/strong> V\u00ec ti\u00eau h\u00f3a ch\u1eadm h\u01a1n, b\u1ea1n n\u00ean \u0103n m\u00f3n n\u00e0y \u00edt nh\u1ea5t 90 ph\u00fat tr\u01b0\u1edbc khi ch\u01a1i.<\/strong><\/li>\n\n\n\n
            • Th\u1ef1c \u0110\u01a1n \u0110\u01a1n Gi\u1ea3n:<\/strong> \u00bd ch\u00e9n y\u1ebfn m\u1ea1ch n\u1ea5u nhanh v\u1edbi n\u01b0\u1edbc s\u00f4i ho\u1eb7c s\u1eefa (s\u1eefa h\u1ea1nh nh\u00e2n, s\u1eefa y\u1ebfn m\u1ea1ch). Th\u00eam m\u1ed9t ch\u00fat m\u1eadt ong (n\u1ebfu c\u1ea7n), v\u00e0i l\u00e1t chu\u1ed1i ho\u1eb7c m\u1ed9t \u00edt h\u1ea1t chia.<\/li>\n<\/ul>\n\n\n\n

              4. B\u00e1nh M\u00ec Nguy\u00ean C\u00e1m N\u01b0\u1edbng & B\u01a1 (Avocado Toast)<\/strong><\/h2>\n\n\n\n
              \"\"<\/figure>\n\n\n\n
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              • T\u1ea1i Sao L\u1ea1i Ho\u00e0n H\u1ea3o?<\/strong> M\u1ed9t s\u1ef1 c\u00e2n b\u1eb1ng tuy\u1ec7t v\u1eddi gi\u1eefa carb, ch\u1ea5t b\u00e9o t\u1ed1t v\u00e0 \u0111i\u1ec7n gi\u1ea3i.\n
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                • B\u00e1nh M\u00ec Nguy\u00ean C\u00e1m:<\/strong> Cung c\u1ea5p carb ph\u1ee9c t\u1ea1p.<\/li>\n\n\n\n
                • B\u01a1:<\/strong> Cung c\u1ea5p ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n (ch\u1ea5t b\u00e9o t\u1ed1t) gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng d\u00e0i h\u1ea1n v\u00e0 ch\u1ee9a nhi\u1ec1u Kali h\u01a1n c\u1ea3 chu\u1ed1i.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                • Th\u1ef1c \u0110\u01a1n \u0110\u01a1n Gi\u1ea3n:<\/strong> 1 l\u00e1t b\u00e1nh m\u00ec nguy\u00ean c\u00e1m n\u01b0\u1edbng gi\u00f2n. Nghi\u1ec1n n\u00e1t \u00bd qu\u1ea3 b\u01a1 v\u00e0 ph\u1ebft l\u00ean tr\u00ean. R\u1eafc th\u00eam m\u1ed9t ch\u00fat x\u00edu mu\u1ed1i<\/strong> (\u0111\u1ec3 b\u1ed5 sung Natri chu\u1ea9n b\u1ecb cho vi\u1ec7c \u0111\u1ed5 m\u1ed3 h\u00f4i) v\u00e0 m\u1ed9t \u00edt ti\u00eau.<\/li>\n<\/ul>\n\n\n\n

                  5. Gi\u1ea3i Ph\u00e1p “Ch\u1eefa Ch\u00e1y”: Thanh N\u0103ng L\u01b0\u1ee3ng (Energy Bar)<\/strong><\/h2>\n\n\n\n
                  \"\"<\/figure>\n\n\n\n
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                  • T\u1ea1i Sao L\u1ea1i Ho\u00e0n H\u1ea3o?<\/strong> D\u00e0nh cho nh\u1eefng ng\u00e0y b\u1eadn r\u1ed9n, khi b\u1ea1n kh\u00f4ng c\u00f3 th\u1eddi gian chu\u1ea9n b\u1ecb.<\/li>\n\n\n\n
                  • L\u01b0u \u00dd Quan Tr\u1ecdng:<\/strong>H\u00e3y \u0111\u1ecdc k\u1ef9 nh\u00e3n th\u00e0nh ph\u1ea7n!<\/strong>\n
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                    • N\u00caN CH\u1eccN:<\/strong> C\u00e1c thanh c\u00f3 th\u00e0nh ph\u1ea7n ch\u00ednh l\u00e0 carb ph\u1ee9c t\u1ea1p (nh\u01b0 y\u1ebfn m\u1ea1ch, ch\u00e0 l\u00e0, tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4), protein \u1edf m\u1ee9c v\u1eeba ph\u1ea3i (kho\u1ea3ng 10-15g).<\/li>\n\n\n\n
                    • N\u00caN TR\u00c1NH:<\/strong> C\u00e1c thanh “Protein Bar” (ch\u1ee9a 20-30g protein, qu\u00e1 n\u1eb7ng \u0111\u1ec3 ti\u00eau h\u00f3a tr\u01b0\u1edbc khi t\u1eadp) ho\u1eb7c c\u00e1c thanh k\u1eb9o (ch\u1ee9a qu\u00e1 nhi\u1ec1u \u0111\u01b0\u1eddng tinh luy\u1ec7n, s\u1ebd g\u00e2y “t\u1ee5t \u0111\u01b0\u1eddng” nhanh ch\u00f3ng).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n
                      \n\n\n\n

                      \u0110\u1eebng Qu\u00ean Y\u1ebfu T\u1ed1 Quan Tr\u1ecdng Nh\u1ea5t: N\u01b0\u1edbc!<\/strong><\/h2>\n\n\n\n

                      B\u1ea1n c\u00f3 th\u1ec3 c\u00f3 m\u00f3n \u0103n nh\u1eb9 ho\u00e0n h\u1ea3o, nh\u01b0ng n\u1ebfu c\u01a1 th\u1ec3 thi\u1ebfu n\u01b0\u1edbc, m\u1ecdi th\u1ee9 \u0111\u1ec1u v\u00f4 ngh\u0129a. H\u00e3y \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc l\u1ecdc trong su\u1ed1t c\u1ea3 ng\u00e0y<\/strong> tr\u01b0\u1edbc khi ra s\u00e2n, ch\u1ee9 kh\u00f4ng ph\u1ea3i ch\u1ec9 u\u1ed1ng m\u1ed9t chai ngay tr\u01b0\u1edbc khi ch\u01a1i.<\/p>\n\n\n\n

                      K\u1ebft Lu\u1eadn:<\/strong><\/p>\n\n\n\n

                      “N\u1ea1p x\u0103ng” cho m\u1ed9t tr\u1eadn Pickleball kh\u00f4ng c\u1ea7n ph\u1ee9c t\u1ea1p. B\u1eb1ng c\u00e1ch ch\u1ecdn \u0111\u00fang lo\u1ea1i nhi\u00ean li\u1ec7u (\u01b0u ti\u00ean carb ph\u1ee9c t\u1ea1p), n\u1ea1p \u0111\u00fang li\u1ec1u l\u01b0\u1ee3ng (v\u1eeba ph\u1ea3i protein, \u00edt ch\u1ea5t b\u00e9o) v\u00e0 \u0111\u00fang th\u1eddi \u0111i\u1ec3m (30-90 ph\u00fat tr\u01b0\u1edbc tr\u1eadn), b\u1ea1n \u0111ang t\u1ef1 trang b\u1ecb cho m\u00ecnh ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng b\u1ec1n b\u1ec9 nh\u1ea5t. H\u00e3y th\u1eed 5 m\u00f3n \u0103n nh\u1eb9 tr\u00ean, v\u00e0 b\u1ea1n s\u1ebd th\u1ea5y s\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t trong kh\u1ea3 n\u0103ng di chuy\u1ec3n v\u00e0 s\u1ef1 t\u1eadp trung c\u1ee7a m\u00ecnh tr\u00ean s\u00e2n!<\/p>\n","protected":false},"excerpt":{"rendered":"

                      B\u1ea1n \u0111\u00e3 bao gi\u1edd ra s\u00e2n Pickleball v\u1edbi c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1, \u00ec \u1ea1ch v\u00ec l\u1ee1 \u0103n m\u1ed9t b\u1eefa tr\u01b0a qu\u00e1 no? Hay ng\u01b0\u1ee3c l\u1ea1i, c\u1ea3m th\u1ea5y “h\u1ebft x\u0103ng”, run tay, v\u00e0 m\u1ea5t t\u1eadp trung ch\u1ec9 sau 30 ph\u00fat \u0111\u1ea7u ti\u00ean v\u00ec… ch\u01b0a k\u1ecbp \u0103n g\u00ec? Nh\u1eefng g\u00ec b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi<\/p>\n","protected":false},"author":4,"featured_media":8262,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[51,29],"class_list":["post-8259","post","type-post","status-publish","format-standard","has-post-thumbnail","category-suc-khoe-the-chat","tag-picks","tag-top-news"],"yoast_head":"\n\u0102n g\u00ec tr\u01b0\u1edbc khi ra s\u00e2n \u0111\u1ea5u Pickleball? 5 m\u00f3n \u0103n nh\u1eb9 b\u1ea1n n\u00ean ch\u1ecdn - MyPickle<\/title>\n<meta name=\"description\" content=\"B\u1ea1n \u0111\u00e3 bao gi\u1edd ra s\u00e2n Pickleball v\u1edbi c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1, \u00ec \u1ea1ch v\u00ec l\u1ee1 \u0103n m\u1ed9t b\u1eefa tr\u01b0a qu\u00e1 no? Hay ng\u01b0\u1ee3c l\u1ea1i, c\u1ea3m th\u1ea5y "h\u1ebft x\u0103ng", run tay, v\u00e0 m\u1ea5t t\u1eadp trung ch\u1ec9 sau 30 ph\u00fat \u0111\u1ea7u ti\u00ean v\u00ec... ch\u01b0a k\u1ecbp \u0103n g\u00ec?Nh\u1eefng g\u00ec b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u01a1i \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t, quy\u1ebft \u0111\u1ecbnh b\u1ea1n s\u1ebd l\u00e0 m\u1ed9t "chi\u1ebfn binh" b\u1ec1n b\u1ec9 hay ch\u1ec9 l\u00e0 m\u1ed9t "ng\u01b0\u1eddi ch\u01a1i" u\u1ec3 o\u1ea3i. B\u1eefa \u0103n tr\u01b0\u1edbc khi thi \u0111\u1ea5u kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t b\u1eefa ti\u1ec7c, m\u00e0 l\u00e0 \u0103n th\u00f4ng minh \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng \u1edf c\u00f4ng su\u1ea5t t\u1ed1i \u0111a.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mypickle.vn\/?p=8259\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0102n g\u00ec tr\u01b0\u1edbc khi ra s\u00e2n \u0111\u1ea5u Pickleball? 5 m\u00f3n \u0103n nh\u1eb9 b\u1ea1n n\u00ean ch\u1ecdn - MyPickle\" \/>\n<meta property=\"og:description\" content=\"B\u1ea1n \u0111\u00e3 bao gi\u1edd ra s\u00e2n Pickleball v\u1edbi c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1, \u00ec \u1ea1ch v\u00ec l\u1ee1 \u0103n m\u1ed9t b\u1eefa tr\u01b0a qu\u00e1 no? Hay ng\u01b0\u1ee3c l\u1ea1i, c\u1ea3m th\u1ea5y "h\u1ebft x\u0103ng", run tay, v\u00e0 m\u1ea5t t\u1eadp trung ch\u1ec9 sau 30 ph\u00fat \u0111\u1ea7u ti\u00ean v\u00ec... ch\u01b0a k\u1ecbp \u0103n g\u00ec?Nh\u1eefng g\u00ec b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u01a1i \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t, quy\u1ebft \u0111\u1ecbnh b\u1ea1n s\u1ebd l\u00e0 m\u1ed9t "chi\u1ebfn binh" b\u1ec1n b\u1ec9 hay ch\u1ec9 l\u00e0 m\u1ed9t "ng\u01b0\u1eddi ch\u01a1i" u\u1ec3 o\u1ea3i. B\u1eefa \u0103n tr\u01b0\u1edbc khi thi \u0111\u1ea5u kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t b\u1eefa ti\u1ec7c, m\u00e0 l\u00e0 \u0103n th\u00f4ng minh \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng \u1edf c\u00f4ng su\u1ea5t t\u1ed1i \u0111a.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mypickle.vn\/?p=8259\" \/>\n<meta property=\"og:site_name\" content=\"MyPickle\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-07T11:03:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-11T08:59:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-56.png\" \/>\n\t<meta property=\"og:image:width\" content=\"650\" \/>\n\t<meta property=\"og:image:height\" content=\"368\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dz\u1ebdng\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dz\u1ebdng\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mypickle.vn\/?p=8259\",\"url\":\"https:\/\/mypickle.vn\/?p=8259\",\"name\":\"\u0102n g\u00ec tr\u01b0\u1edbc khi ra s\u00e2n \u0111\u1ea5u Pickleball? 5 m\u00f3n \u0103n nh\u1eb9 b\u1ea1n n\u00ean ch\u1ecdn - MyPickle\",\"isPartOf\":{\"@id\":\"https:\/\/mypickle.vn\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mypickle.vn\/?p=8259#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mypickle.vn\/?p=8259#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-56.png\",\"datePublished\":\"2025-11-07T11:03:02+00:00\",\"dateModified\":\"2025-11-11T08:59:50+00:00\",\"author\":{\"@id\":\"https:\/\/mypickle.vn\/#\/schema\/person\/78894365a617d8ef93754c0caa9dbbaa\"},\"description\":\"B\u1ea1n \u0111\u00e3 bao gi\u1edd ra s\u00e2n Pickleball v\u1edbi c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1, \u00ec \u1ea1ch v\u00ec l\u1ee1 \u0103n m\u1ed9t b\u1eefa tr\u01b0a qu\u00e1 no? 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Hay ng\u01b0\u1ee3c l\u1ea1i, c\u1ea3m th\u1ea5y \"h\u1ebft x\u0103ng\", run tay, v\u00e0 m\u1ea5t t\u1eadp trung ch\u1ec9 sau 30 ph\u00fat \u0111\u1ea7u ti\u00ean v\u00ec... ch\u01b0a k\u1ecbp \u0103n g\u00ec?Nh\u1eefng g\u00ec b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u01a1i \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t, quy\u1ebft \u0111\u1ecbnh b\u1ea1n s\u1ebd l\u00e0 m\u1ed9t \"chi\u1ebfn binh\" b\u1ec1n b\u1ec9 hay ch\u1ec9 l\u00e0 m\u1ed9t \"ng\u01b0\u1eddi ch\u01a1i\" u\u1ec3 o\u1ea3i. B\u1eefa \u0103n tr\u01b0\u1edbc khi thi \u0111\u1ea5u kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t b\u1eefa ti\u1ec7c, m\u00e0 l\u00e0 \u0103n th\u00f4ng minh \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng \u1edf c\u00f4ng su\u1ea5t t\u1ed1i \u0111a.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mypickle.vn\/?p=8259","og_locale":"en_US","og_type":"article","og_title":"\u0102n g\u00ec tr\u01b0\u1edbc khi ra s\u00e2n \u0111\u1ea5u Pickleball? 5 m\u00f3n \u0103n nh\u1eb9 b\u1ea1n n\u00ean ch\u1ecdn - MyPickle","og_description":"B\u1ea1n \u0111\u00e3 bao gi\u1edd ra s\u00e2n Pickleball v\u1edbi c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1, \u00ec \u1ea1ch v\u00ec l\u1ee1 \u0103n m\u1ed9t b\u1eefa tr\u01b0a qu\u00e1 no? Hay ng\u01b0\u1ee3c l\u1ea1i, c\u1ea3m th\u1ea5y \"h\u1ebft x\u0103ng\", run tay, v\u00e0 m\u1ea5t t\u1eadp trung ch\u1ec9 sau 30 ph\u00fat \u0111\u1ea7u ti\u00ean v\u00ec... ch\u01b0a k\u1ecbp \u0103n g\u00ec?Nh\u1eefng g\u00ec b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u01a1i \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t, quy\u1ebft \u0111\u1ecbnh b\u1ea1n s\u1ebd l\u00e0 m\u1ed9t \"chi\u1ebfn binh\" b\u1ec1n b\u1ec9 hay ch\u1ec9 l\u00e0 m\u1ed9t \"ng\u01b0\u1eddi ch\u01a1i\" u\u1ec3 o\u1ea3i. B\u1eefa \u0103n tr\u01b0\u1edbc khi thi \u0111\u1ea5u kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t b\u1eefa ti\u1ec7c, m\u00e0 l\u00e0 \u0103n th\u00f4ng minh \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng \u1edf c\u00f4ng su\u1ea5t t\u1ed1i \u0111a.","og_url":"https:\/\/mypickle.vn\/?p=8259","og_site_name":"MyPickle","article_published_time":"2025-11-07T11:03:02+00:00","article_modified_time":"2025-11-11T08:59:50+00:00","og_image":[{"width":650,"height":368,"url":"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-56.png","type":"image\/png"}],"author":"Dz\u1ebdng","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dz\u1ebdng","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/mypickle.vn\/?p=8259","url":"https:\/\/mypickle.vn\/?p=8259","name":"\u0102n g\u00ec tr\u01b0\u1edbc khi ra s\u00e2n \u0111\u1ea5u Pickleball? 5 m\u00f3n \u0103n nh\u1eb9 b\u1ea1n n\u00ean ch\u1ecdn - MyPickle","isPartOf":{"@id":"https:\/\/mypickle.vn\/#website"},"primaryImageOfPage":{"@id":"https:\/\/mypickle.vn\/?p=8259#primaryimage"},"image":{"@id":"https:\/\/mypickle.vn\/?p=8259#primaryimage"},"thumbnailUrl":"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-56.png","datePublished":"2025-11-07T11:03:02+00:00","dateModified":"2025-11-11T08:59:50+00:00","author":{"@id":"https:\/\/mypickle.vn\/#\/schema\/person\/78894365a617d8ef93754c0caa9dbbaa"},"description":"B\u1ea1n \u0111\u00e3 bao gi\u1edd ra s\u00e2n Pickleball v\u1edbi c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1, \u00ec \u1ea1ch v\u00ec l\u1ee1 \u0103n m\u1ed9t b\u1eefa tr\u01b0a qu\u00e1 no? Hay ng\u01b0\u1ee3c l\u1ea1i, c\u1ea3m th\u1ea5y \"h\u1ebft x\u0103ng\", run tay, v\u00e0 m\u1ea5t t\u1eadp trung ch\u1ec9 sau 30 ph\u00fat \u0111\u1ea7u ti\u00ean v\u00ec... ch\u01b0a k\u1ecbp \u0103n g\u00ec?Nh\u1eefng g\u00ec b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u01a1i \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t, quy\u1ebft \u0111\u1ecbnh b\u1ea1n s\u1ebd l\u00e0 m\u1ed9t \"chi\u1ebfn binh\" b\u1ec1n b\u1ec9 hay ch\u1ec9 l\u00e0 m\u1ed9t \"ng\u01b0\u1eddi ch\u01a1i\" u\u1ec3 o\u1ea3i. 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