{"id":13123,"date":"2024-12-21T10:47:53","date_gmt":"2024-12-21T03:47:53","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=13123"},"modified":"2025-01-10T13:16:03","modified_gmt":"2025-01-10T06:16:03","slug":"chan-dau-trong-tap-luyen-chan-thuong-the-thao","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/chan-dau-trong-tap-luyen-chan-thuong-the-thao\/","title":{"rendered":"Ch\u00e2n \u0111au trong t\u1eadp luy\u1ec7n l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a ch\u1ea5n th\u01b0\u01a1ng th\u1ec3 thao hay \u0111i\u1ec1u g\u00ec kh\u00e1c?"},"content":{"rendered":"<p>Theo quan \u0111i\u1ec3m t\u1eeb nhi\u1ec1u chuy\u00ean gia, c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean (V\u0110V) th\u01b0\u1eddng xuy\u00ean \u0111\u1ed1i m\u1eb7t v\u1edbi c\u00e1c c\u01a1n \u0111au \u0111\u00e1ng lo ng\u1ea1i. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i m\u1ecdi c\u01a1n \u0111au \u0111\u1ec1u l\u00e0 ch\u1ea5n th\u01b0\u01a1ng th\u1ec3 thao. Vi\u1ec7c ph\u00e2n bi\u1ec7t r\u00f5 r\u00e0ng gi\u1eefa hai kh\u00e1i ni\u1ec7m n\u00e0y \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh \u0111i\u1ec1u tr\u1ecb v\u00e0 h\u1ed3i ph\u1ee5c.<\/p><p>Morten H\u00f8gh, m\u1ed9t nh\u00e0 nghi\u00ean c\u1ee9u v\u1ec1 \u0111au t\u1ea1i \u0110an M\u1ea1ch, \u0111\u00e3 cung c\u1ea5p nh\u1eefng g\u00f3c nh\u00ecn \u0111\u1ed9c \u0111\u00e1o v\u1ec1 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa \u0111au \u0111\u1edbt ng\u1eafn v\u00e0 ch\u1ea5n th\u01b0\u01a1ng. N\u1ebfu ch\u00fang ta nh\u1ea7m l\u1eabn hai kh\u00e1i ni\u1ec7m n\u00e0y, r\u1ea5t c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng \u0111i\u1ec1u ch\u1ec9 b\u1ea5t l\u1ee3i nh\u01b0 th\u1ea5y lo l\u1eafng kh\u00f4ng c\u1ea7n thi\u1ebft ho\u1eb7c th\u1ee7 \u0111\u1ed5i c\u00e1ch v\u1eadn \u0111\u1ed9ng sai l\u1ec7ch.<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"826\" height=\"551\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33.webp\" alt=\"\" class=\"wp-image-13146\" style=\"width:672px;height:auto\" srcset=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33.webp 826w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33-18x12.webp 18w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33-24x16.webp 24w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33-36x24.webp 36w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33-48x32.webp 48w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33-430x287.webp 430w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33-700x467.webp 700w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao33-150x100.webp 150w\" sizes=\"(max-width: 826px) 100vw, 826px\" \/><figcaption class=\"wp-element-caption\">Ch\u00e2n \u0111au trong t\u1eadp luy\u1ec7n l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a ch\u1ea5n th\u01b0\u01a1ng th\u1ec3 thao hay \u0111i\u1ec1u g\u00ec kh\u00e1c?<\/figcaption><\/figure><\/div><h4 class=\"wp-block-heading\">\u0110\u1ecbnh ngh\u0129a \u0111au v\u00e0 ch\u1ea5n th\u01b0\u01a1ng<\/h4><p><strong>Ch\u1ea5n th\u01b0\u01a1ng th\u1ec3 thao<\/strong>: \u0110\u01b0\u1ee3c hi\u1ec3u l\u00e0 t\u00ecnh tr\u1ea1ng m\u00e0 m\u1ed9t b\u1ed9 ph\u1eadn tr\u00ean c\u01a1 th\u1ec3 g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng h\u01b0 h\u1ea1i sinh l\u00fd, th\u00ed d\u1ee5 nh\u01b0 s\u01b0ng t\u1ea5y ho\u1eb7c r\u00e1ch c\u01a1. Ch\u1eb3ng h\u1ea1n, \u0111\u1ee9t d\u00e2y ch\u1eb1ng g\u1ed1i tr\u01b0\u1edbc l\u00e0 m\u1ed9t ch\u1ea5n th\u01b0\u01a1ng r\u00f5 r\u00e0ng.<\/p><p><strong>C\u01a1n \u0111au<\/strong>: T\u1eeb g\u00f3c nh\u00ecn khoa h\u1ecdc, \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu v\u00e0 mang t\u00ednh ch\u1ee7 quan. C\u01a1n \u0111au kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i \u0111\u00e1nh d\u1ea5u m\u1ed9t t\u00ecnh tr\u1ea1ng h\u01b0 h\u1ea1i th\u1ec3 ch\u1ea5t. V\u00ed d\u1ee5 nh\u01b0 h\u1ed9i ch\u1ee9ng \u0111au b\u00e1nh ch\u00e8 \u2013 \u0111\u00f9i (Patellofemoral Pain Syndrome), n\u01a1i m\u00e0 c\u00e1c runner th\u01b0\u1eddng c\u1ea3m nh\u1eadn \u0111au nh\u01b0ng kh\u00f4ng x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c nguy\u00ean nh\u00e2n.<\/p><h4 class=\"wp-block-heading\">S\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa \u0111au v\u00e0 <a href=\"https:\/\/hiboostnutrition.com\/en\/5-sai-lam-ban-thuong-gap-khi-tap-luyen-marathon\/\" data-type=\"post\" data-id=\"12716\">ch\u1ea5n th\u01b0\u01a1ng<\/a><\/h4><ol start=\"1\" class=\"wp-block-list\"><li><strong>T\u1ea5m \u1ea3nh h\u01b0\u1edfng c\u1ee7a y\u1ebfu t\u1ed1 t\u00e2m l\u00fd<\/strong>: C\u01a1n \u0111au b\u1ecb chi ph\u1ed1i b\u1edfi c\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 k\u1ef3 v\u1ecdng, ni\u1ec1m tin, v\u00e0 t\u00e2m tr\u1ea1ng. Trong khi \u0111\u00f3, ch\u1ea5n th\u01b0\u01a1ng mang t\u00ednh kh\u00e1ch quan nhi\u1ec1u h\u01a1n.<\/li>\n\n<li><strong>Ti\u1ebfn tr\u00ecnh h\u1ed3i ph\u1ee5c<\/strong>:<ul class=\"wp-block-list\"><li>Ch\u1ea5n th\u01b0\u01a1ng c\u00f3 qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c r\u00f5 r\u00e0ng, ch\u1eb3ng h\u1ea1n nh\u01b0 t\u0103ng d\u1ea7n t\u1ea3i tr\u1ecdng l\u00ean m\u00f4 t\u1ed5n th\u01b0\u01a1ng.<\/li>\n\n<li>\u0110au \u0111\u1ed1i khi kh\u00f4ng c\u00f3 m\u1ed9t qu\u00e1 tr\u00ecnh c\u1ed1 \u0111\u1ecbnh v\u00e0 ph\u1ea3i \u0111\u01b0\u1ee3c qu\u1ea3n l\u00fd b\u1eb1ng t\u00e2m l\u00fd v\u00e0 c\u1ea3m x\u00fac.<\/li><\/ul><\/li>\n\n<li><strong>Tri\u1ec7u ch\u1ee9ng v\u00e0 h\u1eadu qu\u1ea3<\/strong>: \u0110au do m\u1ecfi th\u01b0\u1eddng l\u00e0 nh\u1eefng c\u01a1n nh\u1eb9, kh\u00f3 ch\u1ecbu v\u00e0 li\u00ean t\u1ee5c. Trong khi \u0111\u00f3, \u0111au do ch\u1ea5n th\u01b0\u01a1ng th\u01b0\u1eddng l\u00e0 c\u1ea3m gi\u00e1c bu\u00f4t nh\u00f3i, \u0111\u1ea5m.<\/li><\/ol><h4 class=\"wp-block-heading\">C\u00e1c kinh nghi\u1ec7m nh\u1eadn bi\u1ebft ch\u1ea5n th\u01b0\u01a1ng so v\u1edbi \u0111au m\u1ecfi<\/h4><ul class=\"wp-block-list\"><li>C\u01a1n \u0111au do ch\u1ea5n th\u01b0\u01a1ng c\u00f3 xu h\u01b0\u1edbng \u0111\u1ea7y nh\u00f3i, trong khi \u0111au m\u1ecfi th\u01b0\u1eddng gi\u1ed1ng nh\u01b0 m\u1ec7t m\u1ecfi.<\/li>\n\n<li>N\u1ebfu \u0111au gi\u1ea3m sau m\u1ed9t l\u00fac v\u1eadn \u0111\u1ed9ng, \u0111\u00f3 r\u1ea5t c\u00f3 th\u1ec3 l\u00e0 ch\u1ea5n th\u01b0\u01a1ng do ch\u00e2n \u0111\u00e3 b\u1ecb t\u00ea.<\/li>\n\n<li>\u0110au do d\u00f9ng gi\u00e0y qu\u00e1 l\u00e2u ho\u1eb7c d\u00f9ng si\u00eau gi\u00e0y trong luy\u1ec7n t\u1eadp th\u01b0\u1eddng l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a ch\u1ea5n th\u01b0\u01a1ng.<\/li><\/ul><div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"826\" height=\"551\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2.webp\" alt=\"\" class=\"wp-image-13145\" srcset=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2.webp 826w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2-18x12.webp 18w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2-24x16.webp 24w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2-36x24.webp 36w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2-48x32.webp 48w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2-430x287.webp 430w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2-700x467.webp 700w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao-2-150x100.webp 150w\" sizes=\"(max-width: 826px) 100vw, 826px\" \/><figcaption class=\"wp-element-caption\">Ch\u00e2n \u0111au trong t\u1eadp luy\u1ec7n l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a ch\u1ea5n th\u01b0\u01a1ng th\u1ec3 thao hay \u0111i\u1ec1u g\u00ec kh\u00e1c?<\/figcaption><\/figure><\/div><h4 class=\"wp-block-heading\">Nghi\u00ean c\u1ee9u v\u00e0 b\u00e0i h\u1ecdc<\/h4><p>Nghi\u00ean c\u1ee9u c\u1ee7a Daniel Friedman cho th\u1ea5y r\u1eb1ng ng\u00f4n t\u1eeb ch\u1ea9n \u0111o\u00e1n sai l\u1ea7m c\u00f3 th\u1ec3 khi\u1ebfn V\u0110V lo l\u1eafng v\u00e0 d\u1eabn \u0111\u1ebfn nh\u1eefng qu\u00f2i quy\u1ebft \u0111\u1ecbnh kh\u00f4ng t\u1ed1i \u01b0u.<\/p><h4 class=\"wp-block-heading\">T\u00f3m l\u1ea1i<\/h4><p>Hi\u1ec3u \u0111\u00fang v\u1ec1 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa \u0111au v\u00e0 ch\u1ea5n th\u01b0\u01a1ng gi\u00fap ta c\u00f3 \u0111\u01b0\u1ee3c c\u00e1c bi\u1ec7n ph\u00e1p x\u1eed l\u00fd \u0111\u00fang \u0111\u1eafn, gi\u1ea3m thi\u1ec3u nguy c\u01a1 v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u trong t\u1eadp luy\u1ec7n.<\/p><h3 class=\"wp-block-heading\">FAQ: \u0110au v\u00e0 ch\u1ea5n th\u01b0\u01a1ng trong th\u1ec3 thao<\/h3><ol start=\"1\" class=\"wp-block-list\"><li><strong>L\u00e0m sao \u0111\u1ec3 ph\u00e2n bi\u1ec7t \u0111au m\u1ecfi v\u00e0 ch\u1ea5n th\u01b0\u01a1ng?<\/strong><ul class=\"wp-block-list\"><li>\u0110au m\u1ecfi th\u01b0\u1eddng li\u00ean t\u1ee5c, nh\u1eb9 v\u00e0 gi\u1ed1ng nh\u01b0 m\u1ec7t m\u1ecfi, trong khi \u0111au do ch\u1ea5n th\u01b0\u01a1ng th\u01b0\u1eddng bu\u00f4t nh\u00f3i ho\u1eb7c \u0111au s\u00e2u.<\/li><\/ul><\/li>\n\n<li><strong>T\u00e2m tr\u1ea1ng \u1ea3nh h\u01b0\u1edfng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn c\u01a1n \u0111au?<\/strong><ul class=\"wp-block-list\"><li>T\u00e2m tr\u1ea1ng v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 t\u00e2m l\u00fd nh\u01b0 k\u1ef3 v\u1ecdng \u0111\u00f3ng vai tr\u00f2 qu\u00e1 tr\u00ecnh x\u00e1c \u0111\u1ecbnh m\u1ee9c \u0111\u1ed9 c\u1ee7a c\u01a1n \u0111au.<\/li><\/ul><\/li>\n\n<li><strong>Ch\u1ea5n th\u01b0\u01a1ng n\u00ean \u0111i\u1ec1u tr\u1ecb nh\u01b0 th\u1ebf n\u00e0o?<\/strong><ul class=\"wp-block-list\"><li>T\u0103ng c\u01b0\u1eddng t\u1ea3i tr\u1ecdng d\u1ea7n d\u00e0 cho \u0111\u1ebfn khi h\u1ed3i ph\u1ee5c ho\u00e0n to\u00e0n.<\/li><\/ul><\/li>\n\n<li><strong>C\u00f3 n\u00ean nghi ng\u01a1 c\u1ea3m gi\u00e1c \u0111au l\u00fac v\u1eadn \u0111\u1ed9ng kh\u00f4ng?<\/strong><ul class=\"wp-block-list\"><li>C\u00f3, b\u1ea1n c\u1ea7n nghi\u00eam t\u00fac x\u00e9t xem \u0111au c\u00f3 li\u00ean quan \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng hay kh\u00f4ng.<\/li><\/ul><\/li>\n\n<li><strong>S\u1eed d\u1ee5ng gi\u00e0y ph\u00f9 h\u1ee3p c\u00f3 gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng?<\/strong><ul class=\"wp-block-list\"><li>C\u00f3, vi\u1ec7c thay gi\u00e0y k\u1ecbp th\u1eddi v\u00e0 ch\u1ecdn lo\u1ea1i gi\u00e0y h\u1ee3p l\u00fd l\u00e0 c\u00e1ch ph\u00f2ng ng\u1eeba t\u1ed1t nh\u1ea5t.<\/li><\/ul><\/li><\/ol><p>Ngu\u1ed3n b\u00e0i vi\u1ebft : <a href=\"https:\/\/boidapchay.com\/chan-dau-co-dong-nghia-voi-chan-thuong\/\" data-type=\"link\" data-id=\"https:\/\/boidapchay.com\/chan-dau-co-dong-nghia-voi-chan-thuong\/\" target=\"_blank\" rel=\"noopener\">Ch\u00e2n \u0111au c\u00f3 \u0111\u1ed3ng ngh\u0129a v\u1edbi ch\u1ea5n th\u01b0\u01a1ng?<\/a><br><\/p>","protected":false},"excerpt":{"rendered":"<p>Theo quan \u0111i\u1ec3m t\u1eeb nhi\u1ec1u chuy\u00ean gia, c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean (V\u0110V) th\u01b0\u1eddng xuy\u00ean \u0111\u1ed1i m\u1eb7t v\u1edbi c\u00e1c c\u01a1n \u0111au<\/p>","protected":false},"author":1,"featured_media":13144,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[177],"tags":[],"class_list":["post-13123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"featured_image_src":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao.webp","author_info":{"display_name":"duycan2000","author_link":"https:\/\/hiboostnutrition.com\/en\/author\/duycan2000\/"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2025\/01\/Chan-dau-trong-tap-luyen-la-dau-hieu-cua-chan-thuong-the-thao.webp","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13123"}],"collection":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/comments?post=13123"}],"version-history":[{"count":3,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13123\/revisions"}],"predecessor-version":[{"id":13148,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13123\/revisions\/13148"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/13144"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=13123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=13123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=13123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}