{"id":86926,"date":"2024-04-24T22:00:06","date_gmt":"2024-04-25T05:00:06","guid":{"rendered":"https:\/\/lavyon.com\/?p=86926"},"modified":"2024-04-24T00:32:45","modified_gmt":"2024-04-24T07:32:45","slug":"rucking-dot-1500-calo-mot-gio-ai-cung-co-the-thu","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/rucking-dot-1500-calo-mot-gio-ai-cung-co-the-thu\/","title":{"rendered":"Rucking: B\u00ed quy\u1ebft gi\u00fap ‘\u0111\u1ed1t’ 1.500 calo m\u1ed9t gi\u1edd ai c\u0169ng c\u00f3 th\u1ec3 th\u1eed"},"content":{"rendered":"

Rucking kh\u00f4ng ch\u1ec9 l\u00e0 ho\u1ea1t \u0111\u1ed9ng r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp to\u00e0n th\u00e2n.\u00a0<\/strong><\/em><\/p>\n

Farren Morgan, c\u1ef1u l\u00ednh g\u00e1c ho\u00e0ng gia v\u00e0 hi\u1ec7n l\u00e0 hu\u1ea5n luy\u1ec7n vi\u00ean qu\u00e2n s\u1ef1, chia s\u1ebb b\u00ed quy\u1ebft \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n m\u00e0 kh\u00f4ng c\u1ea7n \u0111\u1ebfn ph\u00f2ng gym: “H\u00e3y bi\u1ebfn m\u1ed7i b\u01b0\u1edbc \u0111i th\u00e0nh c\u01a1 h\u1ed9i \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3”. Rucking, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t b\u1ea3n n\u0103ng c\u1ee7a con ng\u01b0\u1eddi, \u0111ang tr\u1edf n\u00ean ph\u1ed5 bi\u1ebfn v\u00e0 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u01b0a chu\u1ed9ng, thu h\u00fat h\u00e0ng tri\u1ec7u l\u01b0\u1ee3t xem tr\u00ean TikTok.<\/p>\n

B\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh rucking kh\u00f4ng qu\u00e1 kh\u00f3 kh\u0103n. Ch\u1ec9 c\u1ea7n chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng, l\u1ef1a ch\u1ecdn ba l\u00f4 ph\u00f9 h\u1ee3p v\u00e0 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 lu\u00f4n \u0111\u1ee7 n\u01b0\u1edbc. Morgan khuy\u00ean b\u1ea1n n\u00ean t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng ba l\u00f4 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian th\u00edch nghi.<\/p>\n

\"rucking\"
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

Rucking<\/a> mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n tim m\u1ea1ch, \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3 v\u00e0 n\u00e2ng cao tinh th\u1ea7n. B\u1ea5t k\u1ec3 b\u1ea1n \u0111ang \u1edf \u0111\u00e2u, b\u1ea5t k\u1ec3 th\u1eddi \u0111i\u1ec3m n\u00e0o, h\u00e3y bi\u1ebfn m\u1ed7i b\u01b0\u1edbc \u0111i th\u00e0nh c\u01a1 h\u1ed9i \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3 v\u1edbi Rucking.<\/p>\n

T\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n v\u00e0 \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3 v\u1edbi b\u00e0i t\u1eadp Rucking<\/strong><\/p>\n

1. T\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n:<\/strong><\/p>\n

T\u1ea1o d\u00e1ng v\u1eefng ch\u00e3i:<\/em> Th\u1eb3ng l\u01b0ng, vai m\u1edf r\u1ed9ng, ph\u00e2n b\u1ed5 \u0111\u1ec1u tr\u1ecdng l\u01b0\u1ee3ng balo l\u00ean to\u00e0n b\u1ed9 l\u01b0ng.<\/p>\n

Kh\u1edfi \u0111\u1ed9ng:<\/em> B\u01b0\u1edbc nhanh v\u1edbi nh\u1ecbp \u0111\u1ed9 \u0111\u1ec1u \u0111\u1eb7n, \u0111\u1ee7 \u0111\u1ec3 tim \u0111\u1eadp m\u1ea1nh nh\u01b0ng v\u1eabn c\u00f3 th\u1ec3 tr\u00f2 chuy\u1ec7n.<\/p>\n

M\u1ee5c ti\u00eau:<\/em> H\u01b0\u1edbng \u0111\u1ebfn qu\u00e3ng \u0111\u01b0\u1eddng t\u1eeb 4 \u0111\u1ebfn 8 km, \u0111\u1ee7 \u0111\u1ec3 th\u00e1ch th\u1ee9c b\u1ea3n th\u00e2n m\u00e0 kh\u00f4ng ki\u1ec7t s\u1ee9c.<\/p>\n

\"rucking\"
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

2. \u0110\u1ed1t ch\u00e1y calo:<\/strong><\/p>\n

Duy tr\u00ec nh\u1ecbp \u0111\u1ed9 h\u01a1i kh\u00f3 h\u01a1n m\u1ee9c tho\u1ea3i m\u00e1i:<\/em> N\u00e2ng cao c\u01b0\u1eddng \u0111\u1ed9 b\u00e0i t\u1eadp \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n.<\/p>\n

K\u1ebft h\u1ee3p c\u00e1c kho\u1ea3ng th\u1eddi gian t\u0103ng t\u1ed1c:<\/em> T\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n b\u1eb1ng c\u00e1ch t\u0103ng t\u1ed1c trong m\u1ed9t kho\u1ea3ng th\u1eddi gian ng\u1eafn.<\/p>\n

M\u1ee5c ti\u00eau:<\/em> H\u01b0\u1edbng \u0111\u1ebfn qu\u00e3ng \u0111\u01b0\u1eddng t\u1eeb 6,4 \u0111\u1ebfn 9,7 km, \u0111i\u1ec1u ch\u1ec9nh d\u1ef1a tr\u00ean kh\u1ea3 n\u0103ng v\u00e0 \u0111\u1ed9 kh\u00f3 c\u1ee7a \u0111\u1ecba h\u00ecnh.<\/p>\n

M\u1ed7i b\u01b0\u1edbc \u0111i tr\u00ean \u0111\u1ecba h\u00ecnh g\u1ed3 gh\u1ec1 l\u00e0 m\u1ed9t th\u1eed th\u00e1ch, k\u00edch th\u00edch c\u00e1c c\u01a1 t\u1eeb ch\u00e2n, c\u01a1 l\u00f5i \u0111\u1ebfn th\u00e2n tr\u00ean ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd. \u0110\u1ed3ng th\u1eddi, rucking c\u00f2n gi\u00fap c\u1ee7ng c\u1ed1 h\u1ec7 x\u01b0\u01a1ng kh\u1edbp, gi\u1ea3m nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 d\u1ebbo dai, linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

\"rucking\"
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

B\u00ed quy\u1ebft ch\u1ecdn tr\u1ecdng l\u01b0\u1ee3ng ba l\u00f4 rucking ph\u00f9 h\u1ee3p v\u00e0 an to\u00e0n<\/strong><\/p>\n

B\u1eaft \u0111\u1ea7u t\u1eeb t\u1eeb v\u00e0 t\u0103ng d\u1ea7n:<\/em><\/p>\n

Morgan khuy\u00ean b\u1ea1n n\u00ean kh\u1edfi \u0111\u1ea7u nh\u1eb9 nh\u00e0ng v\u1edbi ba l\u00f4 nh\u1eb9 v\u00e0 t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng ba l\u00f4 c\u00f9ng v\u1edbi t\u1ed1c \u0111\u1ed9 v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/a>. N\u00ean mang ba l\u00f4 ch\u1ec9 b\u1eb1ng 5-10% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 khi m\u1edbi b\u1eaft \u0111\u1ea7u. V\u00ed d\u1ee5, ng\u01b0\u1eddi n\u1eb7ng 60 kg ch\u1ec9 n\u00ean v\u00e1c ba l\u00f4 n\u1eb7ng 3-6 kg.<\/p>\n

T\u0103ng d\u1ea7n qu\u00e3ng \u0111\u01b0\u1eddng tr\u01b0\u1edbc khi t\u0103ng tr\u1ecdng l\u01b0\u1ee3ng ba l\u00f4. B\u1eaft \u0111\u1ea7u t\u1eeb 2 km, m\u1ed9t l\u1ea7n m\u1ed7i tu\u1ea7n, r\u1ed3i t\u0103ng d\u1ea7n c\u1ea3 chi\u1ec1u d\u00e0i qu\u00e3ng \u0111\u01b0\u1eddng l\u1eabn t\u1ea7n su\u1ea5t.<\/p>\n

\"rucking\"
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

Ch\u1ecdn ba l\u00f4 ph\u00f9 h\u1ee3p:<\/em><\/p>\n

L\u1ef1a ch\u1ecdn ba l\u00f4 qu\u00e2n \u0111\u1ed9i v\u00ec ch\u00fang b\u1ec1n b\u1ec9, c\u00f3 kh\u1ea3 n\u0103ng ch\u1ecbu l\u1ef1c v\u00e0 c\u00f3 d\u00e2y \u0111eo \u0111i\u1ec1u ch\u1ec9nh gi\u00fap duy tr\u00ec s\u1ef1 tho\u1ea3i m\u00e1i trong su\u1ed1t h\u00e0nh tr\u00ecnh. L\u1ea5p \u0111\u1ee7 tr\u1ecdng l\u01b0\u1ee3ng v\u00e0o ba l\u00f4 b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng s\u00e1ch, chai n\u01b0\u1edbc,… S\u1eed d\u1ee5ng qu\u1ea7n \u00e1o ho\u1eb7c kh\u0103n \u0111\u1ec3 gi\u1eef c\u00e1c v\u1eadt d\u1ee5ng c\u1ed1 \u0111\u1ecbnh.<\/p>\n

Ngo\u00e0i ra, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o rucking ph\u00f9 h\u1ee3p v\u1edbi t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe b\u1ea3n th\u00e2n, tr\u00e1nh tr\u01b0\u1eddng h\u1ee3p x\u1ea3y ra nh\u1eefng “ch\u1ea5n th\u01b0\u01a1ng” kh\u00f4ng mong mu\u1ed1n.<\/p>\n

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

Rucking kh\u00f4ng ch\u1ec9 l\u00e0 ho\u1ea1t \u0111\u1ed9ng r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp to\u00e0n th\u00e2n.\u00a0 Farren Morgan, c\u1ef1u l\u00ednh g\u00e1c ho\u00e0ng gia v\u00e0 hi\u1ec7n l\u00e0 hu\u1ea5n luy\u1ec7n vi\u00ean qu\u00e2n s\u1ef1, chia s\u1ebb b\u00ed quy\u1ebft \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n m\u00e0 […]<\/p>\n","protected":false},"author":43,"featured_media":86941,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[35483,16648,32286,35482,13645],"class_list":{"0":"post-86926","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-khoe","8":"tag-dot-calo","9":"tag-lavyon","10":"tag-lavyonbeauty","11":"tag-rucking","12":"tag-tap-luyen"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/86926","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/43"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=86926"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/86926\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/86941"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=86926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=86926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=86926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}