{"id":9562,"date":"2025-12-08T10:33:39","date_gmt":"2025-12-08T10:33:39","guid":{"rendered":"https:\/\/mypickle.vn\/?p=9562"},"modified":"2025-12-08T10:33:40","modified_gmt":"2025-12-08T10:33:40","slug":"5-phut-khoi-dong-truoc-tran-dau-pickleball","status":"publish","type":"post","link":"https:\/\/mypickle.vn\/?p=9562","title":{"rendered":"5 ph\u00fat kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc tr\u1eadn \u0111\u1ea5u Pickleball"},"content":{"rendered":"\n

H\u00e3y h\u00ecnh dung k\u1ecbch b\u1ea3n quen thu\u1ed9c n\u00e0y m\u1ed9t ng\u00e0y ch\u01a1i c\u00f9ng b\u1ea1n b\u00e8. B\u1ea1n h\u1eb9n s\u00e2n 8h nh\u01b0ng 7h50 b\u1ea1n m\u1edbi ra \u0111\u1ebfn s\u00e2n. M\u1ecdi ng\u01b0\u1eddi \u0111\u00e3 ra s\u00e2n v\u00e0 \u0111ang kh\u1edfi \u0111\u1ed9ng chu\u1ea9n b\u1ecb cho 1 tr\u1eadn \u0111\u1ea5u. B\u1ea1n s\u1ebd v\u1ed9i v\u00e0ng th\u1ef1c hi\u1ec7n v\u00e0i b\u01b0\u1edbc ch\u1ea1y t\u1ea1i ch\u1ed7. C\u1ed1 g\u1eafng ch\u1ea1y m\u1ed9t v\u00f2ng quanh s\u00e2n, c\u00f2n ph\u1ea7n l\u1edbn c\u00f3 l\u1ebd m\u1ecdi ng\u01b0\u1eddi s\u1ebd lao ngay v\u00e0o \u0111\u00e1nh b\u00f3ng. Nh\u01b0ng b\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng, vi\u1ec7c thi\u1ebfu chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng ch\u00ednh l\u00e0 “m\u00f3n qu\u00e0” b\u1ea1n t\u1eb7ng cho \u0111\u1ed1i th\u1ee7 \u1edf nh\u1eefng \u0111i\u1ec3m s\u1ed1 \u0111\u1ea7u ti\u00ean. Th\u1eadm tr\u00ed t\u1ec7 h\u01a1n, l\u00e0 “l\u1eddi m\u1eddi” cho nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3?<\/p>\n\n\n\n

Tin t\u1ed1t l\u00e0: b\u1ea1n kh\u00f4ng c\u1ea7n 30 ph\u00fat hay d\u1ee5ng c\u1ee5 \u0111\u1ea7y \u0111\u1ee7. Ch\u1ec9 v\u1edbi 5 ph\u00fat v\u00e0ng ng\u1ecdc<\/strong> v\u00e0 m\u1ed9t quy tr\u00ecnh kh\u1edfi \u0111\u1ed9ng to\u00e0n di\u1ec7n<\/strong>. B\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 “\u0111\u00e1nh th\u1ee9c” c\u01a1 th\u1ec3 v\u00e0 b\u1ed9 n\u00e3o. S\u1eb5n s\u00e0ng cho nh\u1eefng pha b\u00f3ng \u0111\u1ec9nh cao ngay t\u1eeb ti\u1ebfng h\u00f4 “0-0-2”.<\/p>\n\n\n\n

T\u1ea1i Sao 5 Ph\u00fat l\u1ea1i c\u00f3 th\u1ec3 kh\u1edfi \u0111\u1ed9ng???<\/strong><\/h2>\n\n\n\n

D\u00f9 b\u1ea1n l\u00e0 “l\u00ednh m\u1edbi” hay m\u1ed9t “chi\u1ebfn binh” d\u00e0y d\u1ea1n kinh nghi\u1ec7m, vi\u1ec7c kh\u1edfi \u0111\u1ed9ng l\u00e0 b\u1eaft bu\u1ed9c<\/strong>. Ngay c\u1ea3 c\u00e1c V\u0110V chuy\u00ean nghi\u1ec7p nh\u01b0 B.Johns  c\u0169ng kh\u00f4ng bao gi\u1edd b\u1ecf qua b\u01b0\u1edbc n\u00e0y. M\u1ed9t b\u00e0i kh\u1edfi \u0111\u1ed9ng hi\u1ec7u qu\u1ea3, d\u00f9 ch\u1ec9 5 ph\u00fat, mang l\u1ea1i l\u1ee3i \u00edch k\u00e9p:<\/p>\n\n\n\n

    \n
  1. Ph\u00f2ng Ng\u1eeba Ch\u1ea5n Th\u01b0\u01a1ng:<\/strong> T\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, \u0111\u01b0a m\u00e1u gi\u00e0u oxy \u0111\u1ebfn c\u00e1c c\u01a1 b\u1eafp. L\u00e0m “b\u00f4i tr\u01a1n” c\u00e1c kh\u1edbp, gi\u00fap gi\u1ea3m nguy c\u01a1 c\u0103ng c\u01a1, r\u00e1ch d\u00e2y ch\u1eb1ng khi v\u1eadn \u0111\u1ed9ng m\u1ea1nh \u0111\u1ed9t ng\u1ed9t.<\/li>\n\n\n\n
  2. T\u1ed1i \u01afu Hi\u1ec7u Su\u1ea5t:<\/strong> “\u0110\u00e1nh th\u1ee9c” h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng (CNS). Gi\u00fap b\u1ea1n ph\u1ea3n x\u1ea1 nhanh h\u01a1n, di chuy\u1ec3n linh ho\u1ea1t h\u01a1n v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c c\u00fa \u0111\u00e1nh ch\u00ednh x\u00e1c h\u01a1n ngay t\u1eeb \u0111\u1ea7u. B\u1ea1n s\u1ebd kh\u00f4ng c\u00f2n m\u1ea5t oan nh\u1eefng \u0111i\u1ec3m s\u1ed1 \u0111\u1ea7u ti\u00ean ch\u1ec9 v\u00ec c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n ch\u01b0a “v\u00e0o gu\u1ed3ng”.<\/li>\n<\/ol>\n\n\n\n

    B\u00e0i Kh\u1edfi \u0110\u1ed9ng 5 Ph\u00fat “Kh\u00f4ng D\u1ee5ng C\u1ee5” \u2013 C\u1ee9u C\u00e1nh M\u1ecdi L\u00fac M\u1ecdi N\u01a1i<\/strong><\/h2>\n\n\n\n

    \u0110\u00e2y l\u00e0 b\u00e0i kh\u1edfi \u0111\u1ed9ng ho\u00e0n h\u1ea3o khi b\u1ea1n kh\u00f4ng c\u00f3 d\u1ee5ng c\u1ee5 ho\u1eb7c kh\u00f4ng gian h\u1ea1n ch\u1ebf. T\u1ea5t c\u1ea3 \u0111\u1ec1u l\u00e0 c\u00e1c b\u00e0i t\u1eadp chay<\/strong>, di chuy\u1ec3n li\u00ean t\u1ee5c t\u1eeb v\u1ea1ch bi\u00ean d\u1ecdc n\u00e0y sang v\u1ea1ch bi\u00ean d\u1ecdc kia v\u00e0 ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n\n\n\n

    (Ghi nh\u1edb: M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n m\u1ed9t l\u01b0\u1ee3t \u0111i v\u00e0 m\u1ed9t l\u01b0\u1ee3t v\u1ec1)<\/strong><\/p>\n\n\n\n

    #1: Kh\u1edfi \u0110\u1ed9ng Tim M\u1ea1ch & C\u01a1 B\u1ea3n (Kho\u1ea3ng 1 ph\u00fat)<\/strong><\/h3>\n\n\n\n
      \n
    • Ch\u1ea1y t\u1edbi \/ Ch\u1ea1y gi\u1eadt l\u00f9i (Jog\/Backpedal):<\/strong> L\u00e0m \u1ea5m to\u00e0n th\u00e2n, k\u00edch ho\u1ea1t nh\u1eb9 nh\u00e0ng c\u00e1c nh\u00f3m c\u01a1 l\u1edbn to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.<\/li>\n\n\n\n
    • N\u00e2ng cao g\u1ed1i \/ \u0110\u00e1 g\u00f3t ch\u1ea1m m\u00f4ng (High Knees\/Butt Kicks):<\/strong> T\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u, l\u00e0m n\u00f3ng c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 sau.<\/li>\n<\/ul>\n\n\n\n
        <\/ol>\n\n\n\n
        \"\"<\/figure>\n\n\n\n

        #2: B\u00f4i Tr\u01a1n Kh\u1edbp & C\u01a1 \u0110\u1ed9ng (Kho\u1ea3ng 1.5 ph\u00fat)<\/strong><\/h3>\n\n\n\n
          \n
        • \u00c9p c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 c\u01a1 \u0111\u00f9i sau, \u00c9p c\u01a1 \u0111\u00f9i ngang:<\/strong> Gi\u00e3n c\u01a1 \u0111\u1ed9ng cho c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh \u1edf ch\u00e2n. T\u0103ng ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng ph\u00f2ng tr\u00e1nh chu\u1ed9t r\u00fat.<\/li>\n\n\n\n
        • Ch\u00f9ng ch\u00e2n ngang + V\u1eb7n m\u00ecnh \/ \u00d4m g\u1ed1i xoay h\u00f4ng (Lateral Lunge w.Twist\/Leg Cradle):<\/strong> K\u00edch ho\u1ea1t c\u01a1 h\u00f4ng, c\u01a1 \u0111\u00f9i trong\/ngo\u00e0i. C\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a kh\u1edbp h\u00f4ng \u2013 c\u1ef1c k\u1ef3 quan tr\u1ecdng cho c\u00e1c chuy\u1ec3n \u0111\u1ed9ng ngang v\u00e0 xoay ng\u01b0\u1eddi trong Pickleball.<\/li>\n<\/ul>\n\n\n\n
            <\/ol>\n\n\n\n
            \"\"<\/figure>\n\n\n\n

            #3: M\u00f4 Ph\u1ecfng Chuy\u1ec3n \u0110\u1ed9ng S\u00e2n \u0110\u1ea5u (Kho\u1ea3ng 1.5 ph\u00fat)<\/strong><\/h3>\n\n\n\n
              \n
            • Di chuy\u1ec3n ngang (Shuffle):<\/strong>M\u00f4 ph\u1ecfng tr\u1ef1c ti\u1ebfp chuy\u1ec3n \u0111\u1ed9ng ph\u00f2ng th\u1ee7 d\u1ecdc v\u1ea1ch b\u1ebfp.<\/li>\n\n\n\n
            • Ch\u1ea1y v\u1eaft ch\u00e9o ch\u00e2n (Carioca):<\/strong> T\u0103ng c\u01b0\u1eddng s\u1ef1 ph\u1ed1i h\u1ee3p, linh ho\u1ea1t c\u1ee7a h\u00f4ng v\u00e0 m\u1eaft c\u00e1 ch\u00e2n. Chu\u1ea9n b\u1ecb cho c\u00e1c b\u01b0\u1edbc ch\u1ea1y ch\u00e9o ph\u1ee9c t\u1ea1p.<\/li>\n<\/ul>\n\n\n\n
                <\/ol>\n\n\n\n
                \"\"<\/figure>\n\n\n\n

                #4: K\u00edch Ho\u1ea1t H\u1ec7 Th\u1ea7n Kinh (Kho\u1ea3ng 1 ph\u00fat)<\/strong><\/h3>\n\n\n\n
                  \n
                • Di chuy\u1ec3n ngang r\u1ed3i b\u1ee9t t\u1ed1c x 2 l\u1ea7n m\u1ed7i b\u00ean<\/strong>. \u0110\u00e2y l\u00e0 b\u01b0\u1edbc “m\u1ed3i” quan tr\u1ecdng cho H\u1ec7 Th\u1ea7n Kinh Trung \u01af\u01a1ng (CNS). N\u00f3 b\u00e1o hi\u1ec7u cho c\u01a1 th\u1ec3 r\u1eb1ng s\u1eafp c\u00f3 nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng nhanh v\u00e0 b\u00f9ng n\u1ed5 di\u1ec5n ra. B\u1ea1n kh\u00f4ng mu\u1ed1n pha di chuy\u1ec3n nhanh \u0111\u1ea7u ti\u00ean c\u1ee7a m\u00ecnh l\u1ea1i di\u1ec5n ra khi tr\u1eadn \u0111\u1ea5u \u0111\u00e3 b\u1eaft \u0111\u1ea7u.<\/li>\n<\/ul>\n\n\n\n
                    <\/ol>\n\n\n\n

                    Gi\u1ea3i M\u00e3 Khoa H\u1ecdc \u0110\u1eb1ng Sau 5 Ph\u00fat Kh\u1edfi \u0110\u1ed9ng<\/strong><\/h2>\n\n\n\n

                    M\u1ed9t b\u00e0i kh\u1edfi \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 c\u1ea7n \u0111\u00e1nh d\u1ea5u v\u00e0o 4 \u00f4 quan tr\u1ecdng:<\/p>\n\n\n\n

                      \n
                    1. T\u0103ng L\u01b0u L\u01b0\u1ee3ng M\u00e1u:<\/strong> \u0110\u01b0a oxy v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ebfn c\u01a1 b\u1eafp, s\u1eb5n s\u00e0ng cho ho\u1ea1t \u0111\u1ed9ng.<\/li>\n\n\n\n
                    2. T\u0103ng Nh\u1ecbp Tim:<\/strong> Chu\u1ea9n b\u1ecb h\u1ec7 tim m\u1ea1ch cho c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng cao h\u01a1n.<\/li>\n\n\n\n
                    3. Gi\u00e3n C\u01a1 \u0110\u1ed9ng (Dynamic Stretching):<\/strong> T\u0103ng ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a kh\u1edbp v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 b\u1eafp m\u00e0 kh\u00f4ng l\u00e0m gi\u1ea3m s\u1ee9c m\u1ea1nh (kh\u00e1c v\u1edbi gi\u00e3n c\u01a1 t\u0129nh – static stretching, th\u01b0\u1eddng ph\u00f9 h\u1ee3p h\u01a1n sau khi ch\u01a1i).<\/li>\n\n\n\n
                    4. K\u00edch ho\u1ea1t H\u1ec7 Th\u1ea7n Kinh Trung \u01af\u01a1ng (CNS Primer):<\/strong> \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 th\u01b0\u1eddng b\u1ecb b\u1ecf qua nh\u1ea5t nh\u01b0ng l\u1ea1i c\u1ef1c k\u1ef3 quan tr\u1ecdng. Pickleball l\u00e0 m\u00f4n th\u1ec3 thao ph\u1ea3n x\u1ea1<\/strong>. H\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n c\u1ea7n \u0111\u01b0\u1ee3c “\u0111\u00e1nh th\u1ee9c” v\u00e0 \u0111\u1eb7t v\u00e0o tr\u1ea1ng th\u00e1i “chi\u1ebfn \u0111\u1ea5u hay b\u1ecf ch\u1ea1y” (fight or flight) \u0111\u1ec3 c\u00f3 th\u1ec3 ph\u1ea3n \u1ee9ng nhanh nh\u1ea5t v\u1edbi c\u00e1c t\u00ecnh hu\u1ed1ng b\u1ea5t ng\u1edd tr\u00ean s\u00e2n.<\/li>\n<\/ol>\n\n\n\n

                      \u01afu Ti\u00ean S\u1ed1 M\u1ed9t N\u1ebfu Th\u1eddi Gian C\u1ef1c K\u1ef3 Eo H\u1eb9p<\/strong><\/h2>\n\n\n\n

                      N\u1ebfu b\u1ea1n th\u1ef1c s\u1ef1 ch\u1ec9 c\u00f3 1-2 ph\u00fat, h\u00e3y \u01b0u ti\u00ean tuy\u1ec7t \u0111\u1ed1i cho vi\u1ec7c “m\u1ed3i” CNS<\/strong>. C\u00e1c b\u00e0i t\u1eadp nh\u01b0 ch\u1ea1y n\u01b0\u1edbc r\u00fat ng\u1eafn (sprints), nh\u1ea3y t\u1ea1i ch\u1ed7 (jumps), ho\u1eb7c th\u1eadm ch\u00ed ch\u1ec9 l\u00e0 v\u00e0i c\u00fa vung v\u1ee3t th\u1eadt nhanh (throws\/fast swings)<\/strong> s\u1ebd gi\u00fap h\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n s\u1eb5n s\u00e0ng b\u00f9ng n\u1ed5. \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 b\u1ea1n kh\u00f4ng b\u1ecb “ng\u1ee3p” trong nh\u1eefng pha b\u00f3ng t\u1ed1c \u0111\u1ed9 cao \u0111\u1ea7u tr\u1eadn.<\/p>\n\n\n\n

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

                      5 ph\u00fat c\u00f3 v\u1ebb ng\u1eafn ng\u1ee7i, nh\u01b0ng m\u1ed9t b\u00e0i kh\u1edfi \u0111\u1ed9ng c\u00f3 c\u1ea5u tr\u00fac v\u00e0 m\u1ee5c \u0111\u00edch r\u00f5 r\u00e0ng trong kho\u1ea3ng th\u1eddi gian \u0111\u00f3 s\u1ebd t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t kh\u1ed5ng l\u1ed3. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ch\u01a1i t\u1ed1t h\u01a1n ngay t\u1eeb \u0111\u1ea7u m\u00e0 c\u00f2n l\u00e0 kho\u1ea3n \u0111\u1ea7u t\u01b0 d\u00e0i h\u1ea1n cho s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 b\u1ec1n b\u1ec9 c\u1ee7a b\u1ea1n tr\u00ean s\u00e2n \u0111\u1ea5u. \u0110\u1eebng bao gi\u1edd b\u1ecf qua b\u01b0\u1edbc chu\u1ea9n b\u1ecb quan tr\u1ecdng n\u00e0y!<\/p>\n\n\n\n

                      <\/p>\n","protected":false},"excerpt":{"rendered":"

                      H\u00e3y h\u00ecnh dung k\u1ecbch b\u1ea3n quen thu\u1ed9c n\u00e0y m\u1ed9t ng\u00e0y ch\u01a1i c\u00f9ng b\u1ea1n b\u00e8. B\u1ea1n h\u1eb9n s\u00e2n 8h nh\u01b0ng 7h50 b\u1ea1n m\u1edbi ra \u0111\u1ebfn s\u00e2n. M\u1ecdi ng\u01b0\u1eddi \u0111\u00e3 ra s\u00e2n v\u00e0 \u0111ang kh\u1edfi \u0111\u1ed9ng chu\u1ea9n b\u1ecb cho 1 tr\u1eadn \u0111\u1ea5u. B\u1ea1n s\u1ebd v\u1ed9i v\u00e0ng th\u1ef1c hi\u1ec7n v\u00e0i b\u01b0\u1edbc ch\u1ea1y t\u1ea1i ch\u1ed7. C\u1ed1 g\u1eafng ch\u1ea1y m\u1ed9t<\/p>\n","protected":false},"author":4,"featured_media":9560,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[51,29],"class_list":["post-9562","post","type-post","status-publish","format-standard","has-post-thumbnail","category-tan-man-pickleball","tag-picks","tag-top-news"],"yoast_head":"\n5 ph\u00fat kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc tr\u1eadn \u0111\u1ea5u Pickleball<\/title>\n<meta name=\"description\" content=\"B\u1ea1n kh\u00f4ng c\u1ea7n kh\u1edfi \u0111\u1ed9ng 30 ph\u00fat \u1edbi d\u1ee5ng c\u1ee5 \u0111\u1ea7y \u0111\u1ee7. Ch\u1ec9 v\u1edbi 5 ph\u00fat v\u00e0ng ng\u1ecdc v\u00e0 m\u1ed9t quy tr\u00ecnh kh\u1edfi \u0111\u1ed9ng to\u00e0n di\u1ec7n, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 "\u0111\u00e1nh th\u1ee9c" c\u01a1 th\u1ec3 v\u00e0 b\u1ed9 n\u00e3o, s\u1eb5n s\u00e0ng cho nh\u1eefng pha b\u00f3ng \u0111\u1ec9nh cao ngay t\u1eeb ti\u1ebfng h\u00f4 "0-0-2".\" \/>\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=9562\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 ph\u00fat kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc tr\u1eadn \u0111\u1ea5u Pickleball\" \/>\n<meta property=\"og:description\" content=\"B\u1ea1n kh\u00f4ng c\u1ea7n kh\u1edfi \u0111\u1ed9ng 30 ph\u00fat \u1edbi d\u1ee5ng c\u1ee5 \u0111\u1ea7y \u0111\u1ee7. 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