{"id":30410,"date":"2024-10-23T11:32:19","date_gmt":"2024-10-23T04:32:19","guid":{"rendered":"https:\/\/pili.vn\/?p=30410"},"modified":"2024-11-13T09:47:46","modified_gmt":"2024-11-13T02:47:46","slug":"cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball","status":"publish","type":"post","link":"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/","title":{"rendered":"C\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng tr\u01b0\u1edbc khi ch\u01a1i Pickleball"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Trong th\u1ec3 thao, vi\u1ec7c kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u thi \u0111\u1ea5u l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi Pickleball &#8211; m\u1ed9t b\u1ed9 m\u00f4n \u0111\u00f2i h\u1ecfi s\u1ef1 linh ho\u1ea1t v\u00e0 nhanh nh\u1ea1y. Nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n m\u00e0 h\u1eefu \u00edch s\u1ebd \u0111\u01b0\u1ee3c PILI gi\u1edbi thi\u1ec7u d\u01b0\u1edbi \u0111\u00e2y kh\u00f4ng ch\u1ec9 gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng m\u00e0 c\u00f2n gi\u00fap ng\u01b0\u1eddi ch\u01a1i linh ho\u1ea1t h\u01a1n trong nh\u1eefng pha b\u00f3ng.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee5c l\u1ee5c<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#Vi_sao_nen_khoi_dong_va_lam_nong_truoc_khi_choi_Pickleball\" >V\u00ec sao n\u00ean kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng tr\u01b0\u1edbc khi ch\u01a1i Pickleball?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#Cac_bai_tap_khoi_dong_ma_nguoi_choi_Pickleball_nen_thuc_hien\" >C\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng m\u00e0 ng\u01b0\u1eddi ch\u01a1i Pickleball n\u00ean th\u1ef1c hi\u1ec7n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#1_%E2%80%93_Chay_buoc_nho_tai_cho\" >1 &#8211; Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#2_%E2%80%93_Bai_tap_xoay_co\" >2 &#8211; B\u00e0i t\u1eadp xoay c\u1ed5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#3_%E2%80%93_Bai_tap_xoay_vaixoay_canh_tay\" >3 &#8211;\u00a0 B\u00e0i t\u1eadp xoay vai\/xoay c\u00e1nh tay<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#4_%E2%80%93_Bai_tap_xoay_co_tay\" >4 &#8211; B\u00e0i t\u1eadp xoay c\u1ed5 tay<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#5_%E2%80%93_Bai_tap_xoay_hong\" >5 &#8211; B\u00e0i t\u1eadp xoay h\u00f4ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#6_%E2%80%93_Bai_tap_xoay_mat_ca_chanco_chan\" >6 &#8211; B\u00e0i t\u1eadp xoay m\u1eaft c\u00e1 ch\u00e2n\/c\u1ed5 ch\u00e2n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#7_%E2%80%93_Khoi_dong_khop_goi\" >7 &#8211; Kh\u1edfi \u0111\u1ed9ng kh\u1edbp g\u1ed1i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#8_%E2%80%93_Bai_tap_gian_co_dui_va_bap_chan\" >8 &#8211; B\u00e0i t\u1eadp gi\u00e3n c\u01a1 \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/pili.vn\/cac-bai-tap-khoi-dong-va-lam-nong-truoc-khi-choi-pickleball\/#Loi_ket\" >L\u1eddi k\u1ebft<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Vi_sao_nen_khoi_dong_va_lam_nong_truoc_khi_choi_Pickleball\"><\/span><b>V\u00ec sao n\u00ean kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng tr\u01b0\u1edbc khi ch\u01a1i Pickleball?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng l\u00e0 m\u1ed9t b\u01b0\u1edbc v\u00f4 c\u00f9ng quan tr\u1ecdng m\u00e0 ng\u01b0\u1eddi ch\u01a1i c\u1ea7n ph\u1ea3i th\u1ef1c khi tr\u01b0\u1edbc khi tham gia v\u00e0o b\u1ea5t k\u1ef3 m\u00f4n th\u1ec3 thao n\u00e0o, Pickleball c\u0169ng kh\u00f4ng ngo\u1ea1i l\u1ec7, b\u1edfi v\u00ec kh\u1edfi \u0111\u1ed9ng s\u1ebd gi\u00fap:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng nh\u01b0 c\u0103ng c\u01a1, bong g\u00e2n, vi\u00eam g\u00e2n,&#8230;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u \u0111\u1ebfn c\u00e1c c\u01a1 b\u1eafp v\u00e0 kh\u1edbp.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">C\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ph\u1ea3n x\u1ea1, di chuy\u1ec3n nhanh nh\u1eb9n h\u01a1n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u0103ng \u0111\u1ed9 linh ho\u1ea1t, gi\u00fap c\u01a1 v\u00e0 kh\u1edbp ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chu\u1ea9n b\u1ecb tinh th\u1ea7n v\u00e0 n\u00e2ng cao kh\u1ea3 n\u0103ng t\u1eadp trung.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gi\u1ea3m c\u0103ng th\u1eb3ng l\u00ean c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh trong su\u1ed1t tr\u1eadn \u0111\u1ea5u.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u0103ng hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng, gi\u00fap ng\u01b0\u1eddi ch\u01a1i c\u00f3 kh\u1ea3 n\u0103ng thi \u0111\u1ea5u b\u1ec1n b\u1ec9 h\u01a1n.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Cac_bai_tap_khoi_dong_ma_nguoi_choi_Pickleball_nen_thuc_hien\"><\/span><b>C\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng m\u00e0 ng\u01b0\u1eddi ch\u01a1i Pickleball n\u00ean th\u1ef1c hi\u1ec7n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"1_%E2%80%93_Chay_buoc_nho_tai_cho\"><\/span><b>1 &#8211; Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">M\u1ed9t b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n tr\u01b0\u1edbc khi ch\u01a1i Pickleball l\u00e0 ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7. Ng\u01b0\u1eddi ch\u01a1i ch\u1ec9 c\u1ea7n \u0111\u1ee9ng th\u1eb3ng, ch\u1ea1y b\u01b0\u1edbc nh\u1ecf li\u00ean t\u1ee5c v\u1edbi nh\u1ecbp \u0111\u1ec1u \u0111\u1eb7n, nh\u1ea5c ch\u00e2n nh\u1eb9 v\u00e0 gi\u1eef cho g\u00f3t kh\u00f4ng ch\u1ea1m \u0111\u1ea5t. Th\u1ef1c hi\u1ec7n trong kho\u1ea3ng 5 &#8211; 10 ph\u00fat s\u1ebd h\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u, l\u00e0m n\u00f3ng c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3. N\u1ebfu kh\u00f4ng gian s\u00e2n \u0111\u1ea5u \u0111\u1ee7 l\u1edbn, thay v\u00ec ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 v\u00f2ng quanh s\u00e2n tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u \u0111\u00e1nh b\u00f3ng.<\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-31367\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-2.jpg\" alt=\"\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-2.jpg 800w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-2-400x267.jpg 400w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-2-768x512.jpg 768w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-2-430x286.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-2-700x466.jpg 700w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-2-150x100.jpg 150w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_%E2%80%93_Bai_tap_xoay_co\"><\/span><b>2 &#8211; B\u00e0i t\u1eadp xoay c\u1ed5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">B\u00e0i t\u1eadp xoay c\u1ed5 c\u0169ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u01a1i Pickleball. Ng\u01b0\u1eddi ch\u01a1i \u0111\u1ee9ng th\u1eb3ng, th\u1ea3 l\u1ecfng vai, t\u1eeb t\u1eeb xoay \u0111\u1ea7u theo h\u00ecnh tr\u00f2n, di chuy\u1ec3n nh\u1eb9 nh\u00e0ng t\u1eeb ph\u1ea3i sang tr\u00e1i v\u00e0 ng\u01b0\u1ee3c l\u1ea1i. M\u1ed7i v\u00f2ng xoay k\u00e9o d\u00e0i kho\u1ea3ng 5-10 gi\u00e2y v\u00e0 th\u1ef1c hi\u1ec7n trong 1-2 ph\u00fat. B\u00e0i t\u1eadp n\u00e0y gi\u00fap l\u00e0m gi\u00e3n c\u01a1 v\u00f9ng c\u1ed5, t\u0103ng \u0111\u1ed9 linh ho\u1ea1t cho kh\u1edbp c\u1ed5, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng do c\u00e1c \u0111\u1ed9ng t\u00e1c xoay \u0111\u1ea7u \u0111\u1ed9t ng\u1ed9t trong qu\u00e1 tr\u00ecnh thi \u0111\u1ea5u.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-31366\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-3.jpg\" alt=\"\" width=\"800\" height=\"600\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-3.jpg 800w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-3-400x300.jpg 400w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-3-768x576.jpg 768w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-3-430x323.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-3-700x525.jpg 700w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-3-150x113.jpg 150w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_%E2%80%93_Bai_tap_xoay_vaixoay_canh_tay\"><\/span><b>3 &#8211;\u00a0 B\u00e0i t\u1eadp xoay vai\/xoay c\u00e1nh tay<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tr\u01b0\u1edbc khi ch\u01a1i Pickleball, th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp xoay vai\/c\u00e1nh tay gi\u00fap l\u00e0m n\u00f3ng c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng. Ng\u01b0\u1eddi ch\u01a1i \u0111\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, \u0111\u01b0a c\u00e1nh tay ra hai b\u00ean v\u00e0 xoay c\u00e1nh tay theo h\u00ecnh tr\u00f2n nh\u1ecf, sau \u0111\u00f3 d\u1ea7n d\u1ea7n t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng xoay. Ti\u1ebfp t\u1ee5c xoay kho\u1ea3ng 30 gi\u00e2y theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3, r\u1ed3i \u0111\u1ed5i chi\u1ec1u xoay ng\u01b0\u1ee3c l\u1ea1i th\u00eam 30 gi\u00e2y. L\u1ee3i \u00edch c\u1ee7a b\u00e0i t\u1eadp n\u00e0y l\u00e0 t\u0103ng c\u01b0\u1eddng linh ho\u1ea1t cho vai, ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng do c\u0103ng c\u01a1, \u0111\u1ed3ng th\u1eddi gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u00e1nh b\u00f3ng linh ho\u1ea1t khi ch\u01a1i Pickleball.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-31365\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-4.jpg\" alt=\"\" width=\"800\" height=\"571\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-4.jpg 800w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-4-400x286.jpg 400w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-4-768x548.jpg 768w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-4-430x307.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-4-700x500.jpg 700w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-4-150x107.jpg 150w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_%E2%80%93_Bai_tap_xoay_co_tay\"><\/span><b>4 &#8211; B\u00e0i t\u1eadp xoay c\u1ed5 tay<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Khi ch\u01a1i Pickleball, ng\u01b0\u1eddi ch\u01a1i ph\u1ea3i s\u1eed d\u1ee5ng c\u1ed5 tay r\u1ea5t nhi\u1ec1u \u0111\u1ec3 c\u1ea7m v\u1ee3t v\u00e0 \u0111\u00e1nh b\u00f3ng, do v\u1eady kh\u1edfi \u0111\u1ed9ng b\u1eb1ng b\u00e0i t\u1eadp xoay c\u1ed5 tay l\u00e0 \u0111i\u1ec1u b\u1ea5t c\u1ee9 ai c\u0169ng n\u00ean l\u00e0m nh\u1eb1m t\u0103ng s\u1ef1 linh ho\u1ea1t cho kh\u1edbp v\u00e0 gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1ec3 th\u1ef1c hi\u1ec7n, gi\u1eef hai tay th\u1eb3ng tr\u01b0\u1edbc m\u1eb7t, n\u1eafm nh\u1eb9 b\u00e0n tay l\u1ea1i, sau \u0111\u00f3 xoay c\u1ed5 tay theo v\u00f2ng tr\u00f2n nh\u1ecf. Xoay theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 trong 30 gi\u00e2y, sau \u0111\u00f3 \u0111\u1ed5i chi\u1ec1u ng\u01b0\u1ee3c l\u1ea1i trong 30 gi\u00e2y n\u1eefa.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-31364\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-5-1-e1731465898886.jpg\" alt=\"\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-5-1-e1731465898886.jpg 800w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-5-1-e1731465898886-400x267.jpg 400w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-5-1-e1731465898886-768x512.jpg 768w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-5-1-e1731465898886-430x286.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-5-1-e1731465898886-700x466.jpg 700w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-5-1-e1731465898886-150x100.jpg 150w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_%E2%80%93_Bai_tap_xoay_hong\"><\/span><b>5 &#8211; B\u00e0i t\u1eadp xoay h\u00f4ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0110\u1ed9ng t\u00e1c xoay h\u00f4ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3, r\u1ea5t ph\u00f9 h\u1ee3p tr\u01b0\u1edbc khi ch\u01a1i Pickleball. \u0110\u1ec3 th\u1ef1c hi\u1ec7n, b\u1ea1n \u0111\u1ee9ng th\u1eb3ng v\u1edbi hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, tay ch\u1ed1ng v\u00e0o hai b\u00ean h\u00f4ng. Xoay h\u00f4ng 10 v\u00f2ng theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3, sau \u0111\u00f3 xoay ng\u01b0\u1ee3c l\u1ea1i 10 v\u00f2ng. Ti\u1ebfp t\u1ee5c chuy\u1ec3n \u0111\u1ed9ng h\u00f4ng theo ki\u1ec3u \u201cc\u1ed1i xay gi\u00f3\u201d th\u00eam 10 l\u1ea7n \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho c\u00e1c \u0111\u1ed9ng t\u00e1c di chuy\u1ec3n linh ho\u1ea1t tr\u00ean s\u00e2n.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-31361\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-6.jpg\" alt=\"\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-6.jpg 800w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-6-400x267.jpg 400w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-6-768x512.jpg 768w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-6-430x286.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-6-700x466.jpg 700w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-6-150x100.jpg 150w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_%E2%80%93_Bai_tap_xoay_mat_ca_chanco_chan\"><\/span><b>6 &#8211; B\u00e0i t\u1eadp xoay m\u1eaft c\u00e1 ch\u00e2n\/c\u1ed5 ch\u00e2n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">B\u00e0i t\u1eadp xoay m\u1eaft c\u00e1 ch\u00e2n l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v\u00e0 s\u1ee9c m\u1ea1nh cho v\u00f9ng c\u1ed5 ch\u00e2n. B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch n\u00e2ng m\u1ed9t ch\u00e2n l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t kho\u1ea3ng 15-20 cm, gi\u1eef b\u00e0n ch\u00e2n \u1edf v\u1ecb tr\u00ed cao h\u01a1n. Ti\u1ebfp theo, xoay m\u1eaft c\u00e1 ch\u00e2n theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 t\u1eeb 10-15 l\u1ea7n, sau \u0111\u00f3 xoay ng\u01b0\u1ee3c chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 c\u0169ng t\u1eeb 10-15 l\u1ea7n. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y cho c\u1ea3 hai ch\u00e2n. \u0110\u1ed1i v\u1edbi b\u00e0i t\u1eadp xoay c\u1ed5 ch\u00e2n, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ee9ng th\u1eb3ng, n\u00e2ng m\u1ed9t ch\u00e2n l\u00ean m\u00e0 kh\u00f4ng ch\u1ea1m \u0111\u1ea5t, r\u1ed3i th\u1ef1c hi\u1ec7n c\u00e1c xoay c\u1ed5 ch\u00e2n t\u01b0\u01a1ng t\u1ef1 nh\u01b0 \u1edf b\u00e0i t\u1eadp tr\u01b0\u1edbc.\u00a0<\/span><b><\/b><\/p>\n<p><span style=\"font-weight: 400;\">H\u00e3y ch\u00fa \u00fd duy tr\u00ec h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n v\u00e0 b\u1eaft \u0111\u1ea7u v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9 nh\u00e0ng, t\u0103ng d\u1ea7n n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i. N\u1ebfu c\u00f3 c\u1ea3m gi\u00e1c \u0111au, h\u00e3y ng\u1eebng l\u1ea1i v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n cho s\u1ee9c kh\u1ecfe.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-31369\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-7-1.jpeg\" alt=\"\" width=\"800\" height=\"600\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-7-1.jpeg 800w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-7-1-400x300.jpeg 400w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-7-1-768x576.jpeg 768w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-7-1-430x323.jpeg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-7-1-700x525.jpeg 700w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/10\/bai-tap-khoi-dong-pickleball-7-1-150x113.jpeg 150w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_%E2%80%93_Khoi_dong_khop_goi\"><\/span><b>7 &#8211; Kh\u1edfi \u0111\u1ed9ng kh\u1edbp g\u1ed1i<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0110\u1ea7u ti\u00ean, b\u1ea1n n\u00ean \u0111\u1ee9ng th\u1eb3ng v\u1edbi ch\u00e2n r\u1ed9ng b\u1eb1ng vai. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c xoay kh\u1edbp g\u1ed1i b\u1eb1ng c\u00e1ch t\u1eeb t\u1eeb g\u1eadp nh\u1eb9 g\u1ed1i v\u00e0 xoay theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 t\u1eeb 10-15 l\u1ea7n, sau \u0111\u00f3 xoay ng\u01b0\u1ee3c chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 c\u0169ng t\u1eeb 10-15 l\u1ea7n. Ti\u1ebfp theo, g\u1eadp g\u1ed1i xu\u1ed1ng nh\u01b0 th\u1ec3 b\u1ea1n \u0111ang ng\u1ed3i v\u00e0o m\u1ed9t chi\u1ebfc gh\u1ebf, gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u, l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y kho\u1ea3ng 10-15 l\u1ea7n. Cu\u1ed1i c\u00f9ng, n\u00e2ng t\u1eebng g\u1ed1i l\u00ean cao \u0111\u1ec3 k\u00edch th\u00edch s\u1ef1 linh ho\u1ea1t, m\u1ed7i ch\u00e2n n\u00e2ng kho\u1ea3ng 10 l\u1ea7n. Nh\u1eefng \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap l\u00e0m n\u00f3ng kh\u1edbp g\u1ed1i m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng di chuy\u1ec3n v\u00e0 ph\u1ea3n x\u1ea1 trong qu\u00e1 tr\u00ecnh thi \u0111\u1ea5u pickleball.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_%E2%80%93_Bai_tap_gian_co_dui_va_bap_chan\"><\/span><b>8 &#8211; B\u00e0i t\u1eadp gi\u00e3n c\u01a1 \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">B\u00e0i t\u1eadp gi\u00e3n c\u01a1 \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ef1 linh ho\u1ea1t v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng khi ch\u01a1i pickleball.Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc b\u1eb1ng c\u00e1ch \u0111\u1ee9ng th\u1eb3ng, g\u1eadp m\u1ed9t ch\u00e2n v\u00e0 d\u00f9ng tay k\u00e9o g\u00f3t ch\u00e2n v\u1ec1 ph\u00eda m\u00f4ng, gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 15-30 gi\u00e2y tr\u01b0\u1edbc khi \u0111\u1ed5i ch\u00e2n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ed1i v\u1edbi gi\u00e3n c\u01a1 \u0111\u00f9i sau, ng\u1ed3i tr\u00ean m\u1eb7t \u0111\u1ea5t v\u1edbi m\u1ed9t ch\u00e2n du\u1ed7i th\u1eb3ng, h\u01b0\u1edbng ng\u01b0\u1eddi v\u1ec1 ph\u00eda ch\u00e2n du\u1ed7i v\u00e0 c\u1ed1 g\u1eafng ch\u1ea1m tay v\u00e0o m\u0169i ch\u00e2n trong kho\u1ea3ng 15-30 gi\u00e2y. \u0110\u1ec3 gi\u00e3n c\u01a1 b\u1eafp ch\u00e2n, \u0111\u1ee9ng th\u1eb3ng v\u00e0 b\u01b0\u1edbc m\u1ed9t ch\u00e2n ra ph\u00eda sau, gi\u1eef g\u00f3t ch\u00e2n sau ch\u1ea1m \u0111\u1ea5t, gi\u1eef t\u01b0 th\u1ebf trong 15-30 gi\u00e2y r\u1ed3i \u0111\u1ed5i ch\u00e2n. Cu\u1ed1i c\u00f9ng, ng\u1ed3i tr\u00ean m\u1eb7t \u0111\u1ea5t, du\u1ed7i th\u1eb3ng m\u1ed9t ch\u00e2n v\u00e0 d\u00f9ng tay k\u00e9o m\u0169i ch\u00e2n v\u1ec1 ph\u00eda ng\u01b0\u1eddi, gi\u1eef t\u01b0 th\u1ebf trong 15-30 gi\u00e2y.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Loi_ket\"><\/span><b>L\u1eddi k\u1ebft<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hy v\u1ecdng v\u1edbi nh\u1eefng g\u1ee3i \u00fd v\u1ec1 c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u01a1i pickleball tr\u00ean s\u1ebd gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t tr\u1eadn \u0111\u1ea5u an to\u00e0n v\u00e0 \u0111\u1ea7y th\u00fa v\u1ecb. L\u01b0u \u00fd r\u1eb1ng h\u00e3y kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch, v\u1eeba ph\u1ea3i \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian th\u00edch \u1ee9ng nh\u01b0ng c\u0169ng kh\u00f4ng qu\u00e1 g\u00e2y m\u1ea5t s\u1ee9c \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u1eadn \u0111\u1ea5u nh\u00e9!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trong th\u1ec3 thao, vi\u1ec7c kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u thi \u0111\u1ea5u l\u00e0 v\u00f4 c\u00f9ng<\/p>\n","protected":false},"author":1,"featured_media":31364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-30410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/pili.vn\/api\/wp\/v2\/posts\/30410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pili.vn\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pili.vn\/api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/comments?post=30410"}],"version-history":[{"count":0,"href":"https:\/\/pili.vn\/api\/wp\/v2\/posts\/30410\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/media\/31364"}],"wp:attachment":[{"href":"https:\/\/pili.vn\/api\/wp\/v2\/media?parent=30410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/categories?post=30410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/tags?post=30410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}