{"id":19743,"date":"2022-11-01T20:26:39","date_gmt":"2022-11-01T13:26:39","guid":{"rendered":"https:\/\/purna.vn\/?p=19743"},"modified":"2024-09-11T17:50:33","modified_gmt":"2024-09-11T10:50:33","slug":"hanh-trinh-tro-thanh-ironman-giam-tai-cho-co-the-trong-20-tuan-cuoi-cung","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/hanh-trinh-tro-thanh-ironman-giam-tai-cho-co-the-trong-20-tuan-cuoi-cung\/","title":{"rendered":"[H\u00e0nh tr\u00ecnh tr\u1edf th\u00e0nh IronMan] “Gi\u1ea3m t\u1ea3i” cho c\u01a1 th\u1ec3 trong 20 ng\u00e0y cu\u1ed1i c\u00f9ng"},"content":{"rendered":"

Ch\u00e0o c\u1ea3 nh\u00e0,<\/p>

Purna \u0111ang b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n n\u01b0\u1edbc r\u00fat cu\u1ed1i c\u00f9ng tr\u01b0\u1edbc khi v\u1ec1 \u0111\u00edch cho s\u1ee9 m\u1ec7nh  5150 Triathlon Phu Quoc 2022<\/a>. \u0110\u00e2y c\u0169ng g\u1ea7n nh\u01b0 l\u00e0 kho\u1ea3ng th\u1eddi gian m\u00ecnh b\u1eaft \u0111\u1ea7u “gi\u1ea3m t\u1ea3i” \u00e1p l\u1ef1c d\u1ea7n cho c\u01a1 th\u1ec3. M\u00ecnh t\u1eadp nh\u1eb9 h\u01a1n v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9, ng\u1eafn h\u01a1n v\u1ec1 th\u1eddi gian, \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i d\u1ea7n v\u00e0 s\u1eb5n s\u00e0ng “bung s\u1ee9c” cho ng\u00e0y thi c\u1eadn k\u1ec1. B\u00ean c\u1ea1nh thay \u0111\u1ed5i trong l\u1ecbch t\u1eadp ba m\u00f4n ph\u1ed1i h\u1ee3p, Purna c\u00f2n ch\u1ee7 \u0111\u1ed9ng ch\u1ecdn nh\u1eefng b\u00e0i t\u1eadp yoga ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng “c\u1ea7n \u0111\u01b0\u1ee3c nh\u1eb9 nh\u00e0ng” c\u1ee7a c\u01a1 th\u1ec3.<\/p>

N\u1ebfu c\u00e1c b\u1ea1n \u0111ang th\u1eafc m\u1eafc trong 20 ng\u00e0y sinh t\u1eed cu\u1ed1i c\u00f9ng Purna t\u1eadp g\u00ec, \u0103n g\u00ec, l\u00e0m g\u00ec th\u00ec theo d\u00f5i h\u1ebft b\u00e0i vi\u1ebft chia s\u1ebb c\u1ee7a m\u00ecnh nh\u00e9.<\/p>

B\u01a1i c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9<\/h2>
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M\u00ecnh s\u1ebd t\u1eadp b\u01a1i cho \u0111\u1ebfn t\u1eadn s\u00e1t ng\u00e0y thi nh\u01b0ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 gi\u1ea3m d\u1ea7n \u0111\u1ec1u. N\u1ebfu so v\u1edbi th\u00e1ng 10 cao tr\u00e0o kh\u1ed1c li\u1ec7t th\u00ec nay hu\u1ea5n luy\u1ec7n vi\u00ean ch\u1ec9 cho m\u00ecnh b\u01a1i 1.200m v\u1edbi 800m \u0111\u1ea7u b\u01a1i v\u1eeba s\u1ee9c d\u01b0\u1edbi 3’\/100m, 400m cu\u1ed1i c\u00f9ng m\u1edbi bung s\u1ee9c t\u1ed1i \u0111a v\u1edbi t\u1ed1c \u0111\u1ed9 2’40″\/100m. M\u00ecnh kh\u00f4ng ng\u1edd ng\u00e0y h\u00f4m nay m\u00ecnh c\u00f3 th\u1ec3 \u0111\u1ea9y t\u1ed1c \u0111\u1ed9 l\u00ean \u0111\u1ebfn 2’40” nh\u01b0ng kh\u00f4ng h\u1ec1 c\u1ea3m th\u1ea5y m\u1ec7t hay qu\u00e1 s\u1ee9c; c\u00f3 l\u1ebd nh\u1edd th\u00e0nh th\u1ea1o k\u1ef9 thu\u1eadt b\u01a1i \u0111\u00fang, b\u01a1i nhanh v\u00e0 b\u1ec1n m\u00e0 m\u00ecnh \u0111\u00e3 luy\u1ec7n c\u1ef1c l\u1ef1c trong 5 th\u00e1ng qua. Hi v\u1ecdng ng\u00e0y m\u00ecnh b\u01a1i d\u01b0\u1edbi 2 ph\u00fat s\u1ebd kh\u00f4ng xa nha.<\/p>

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T\u1eadp \u0111i\u1ec1u khi\u1ec3n xe \u0111\u1ea1p \u0111ua t\u1ed1t<\/h2>

D\u01b0\u1eddng nh\u01b0 khi n\u1ed7i s\u1ee3 v\u1edbi b\u01a1i gi\u1ea3m d\u1ea7n th\u00ec \u00e1p l\u1ef1c v\u1edbi xe \u0111\u1ea1p \u0111ua l\u1ea1i t\u0103ng l\u00ean. Trong 20 ng\u00e0y cu\u1ed1i c\u00f9ng, m\u00ecnh s\u1ebd kh\u00f4ng t\u1eadp trung v\u00e0o vi\u1ec7c \u0111\u1ea1p xe \u0111\u01b0\u1eddng d\u00e0i tr\u00ean Zwift n\u1eefa m\u00e0 \u0111\u1ec3 t\u00e2m v\u00e0o vi\u1ec7c luy\u1ec7n \u0111i\u1ec1u khi\u1ec3n xe \u0111\u1ea1p \u0111ua cho t\u1ed1t: nh\u01b0 l\u00ean xu\u1ed1ng tay ngh\u1ec9 thu\u1ea7n th\u1ee5c, gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t, ch\u1ec9nh t\u01b0 th\u1ebf ng\u1ed3i \u0111\u00fang cho \u0111\u1ee1 \u00ea m\u00f4ng hay t\u00ea tay, x\u1eed l\u00fd t\u00ecnh hu\u1ed1ng nhanh tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>

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C\u00f4 g\u00e1i th\u1ee9c t\u1eeb 3:30 s\u00e1ng \u0111\u1ec3 luy\u1ec7n \u0111\u1ea1p xe hihi<\/figcaption><\/figure>

N\u00f3i th\u1eadt l\u00f2ng \u0111\u1ea1p m\u1ea5y chi\u1ebfc xe \u0111ua ba m\u00f4n ph\u1ed1i h\u1ee3p kh\u00f4ng tho\u1ea3i m\u00e1i nh\u01b0 h\u00ecnh qu\u1ea3ng c\u00e1o \u0111\u00e2u c\u00e1c b\u1ea1n \u01a1i. Ng\u01b0\u1eddi l\u00fac n\u00e0o c\u0169ng c\u00fai th\u1ea5p l\u01b0ng, ng\u1ed3i t\u1ee5t v\u1ec1 ph\u00eda \u0111\u1ea7u y\u00ean xe \u0111\u1ec3 \u0111\u1ea1p l\u1ef1c m\u1ea1nh, m\u1eaft l\u00fac n\u00e0o c\u0169ng v\u1edbi nh\u00ecn ra tr\u01b0\u1edbc, vai h\u1ea1 th\u1ea5p, ch\u00e2n \u0111\u1ea1p kh\u00f4ng ng\u1eebng…Khi ch\u01b0a quen, t\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u tr\u00ean khi\u1ebfn m\u00ecnh t\u00ea c\u1ee9ng hai b\u00e0n tay, \u00ea m\u00f4ng, \u0111au hai b\u00ean b\u1eb9n, v\u00e0 m\u1ecfi g\u1ed1i n\u1eefa hix. <\/p>

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M\u00ecnh h\u1ecfi th\u0103m kinh nghi\u1ec7m \u0111\u1ea1p \u0111ua c\u1ee7a anh b\u1ea1n c\u00f9ng nh\u00e0 th\u00ec nh\u1eadn \u0111\u01b0\u1ee3c c\u00e2u tr\u1ea3 l\u1eddi \u0111anh th\u00e9p: “Em c\u1ee9 \u0111\u1ea1p ti\u1ebfp \u0111i! t\u1eadp nhi\u1ec1u l\u00ean s\u1ebd kh\u00f4ng c\u00f2n m\u1ecfi n\u1eefa haha”. Nghe m\u00e0 kh\u00f4ng bi\u1ebft n\u00ean vui hay bu\u1ed3n, Purna \u0111\u00e0nh ng\u1eadm ng\u00f9i mi\u1ec7t m\u00e0i quay \u0111\u1ec1u ch\u00e2n ti\u1ebfp v\u1eady.<\/p>

Ch\u1ea1y nh\u1eb9 v\u00e0 \u00edt l\u1ea1i<\/h2>
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C\u00f2n h\u01a1n hai tu\u1ea7n n\u1eefa thi m\u00e0 gi\u1edd m\u00ecnh c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng \u0111au m\u1ed9t b\u00ean g\u00f3t ch\u00e2n. C\u00f3 th\u1ec3 l\u00ed do b\u1edfi m\u00ecnh ch\u1ea1y qu\u00e1 nhi\u1ec1u v\u00e0 qu\u00e1 nhanh. M\u00ecnh ch\u1ee7 \u0111\u1ed9ng c\u1eaft b\u1edbt m\u1ed9t ng\u00e0y t\u1eadp ch\u1ea1y, n\u1ebfu c\u00f3 ch\u1ea1y th\u00ec s\u1ebd ch\u1ea1y ch\u1eadm v\u00e0 \u00edt th\u1eddi gian \u0111i \u0111\u1ec3 d\u01b0\u1ee1ng ch\u00e2n ph\u1ee5c h\u1ed3i \u0111\u1ee3i ng\u00e0y thi \u0111\u1ea5u.<\/p>

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11km 60 ph\u00fat cho bu\u1ed5i ch\u1ea1y d\u00e0i s\u1ee9c b\u1ec1n<\/figcaption><\/figure>
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6km 32 ph\u00fat cho b\u00e0i ch\u1ea1y ng\u1eafn – t\u1ed1c \u0111\u1ed9<\/figcaption><\/figure>

T\u0103ng c\u01b0\u1eddng t\u1eadp yoga gi\u00e3n c\u01a1 v\u00e0 luy\u1ec7n handstand<\/h2>
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Trong m\u1ed9t th\u00e1ng t\u1ea1m th\u1eddi tr\u00ec ho\u00e3n Ashtanga<\/a>, m\u00ecnh ch\u1ecdn t\u1eadp nh\u1eefng b\u00e0i vinyasa yoga \u0111a d\u1ea1ng v\u1ec1 c\u1ea3 s\u1ee9c m\u1ea1nh l\u1eabn \u0111\u1ed9 d\u1ebbo tu\u1ef3 theo l\u1ecbch, gi\u00e3n c\u01a1 b\u1eb1ng yin yoga<\/a> sau nh\u1eefng bu\u1ed5i t\u1eadp ba m\u00f4n ph\u1ed1i h\u1ee3p v\u00e0 t\u0103ng c\u01b0\u1eddng luy\u1ec7n handstand nhi\u1ec1u nh\u1ea5t kh\u00f3 th\u1ec3. Tr\u01b0\u1edbc \u0111\u00f3 do qu\u00e1 m\u00ea Ashtanga m\u00e0 m\u00ecnh kh\u00f4ng c\u00f3 nhi\u1ec1u th\u1eddi gian luy\u1ec7n \u0111\u1ea3o ng\u01b0\u1ee3c. Nay ch\u00ednh l\u00e0 d\u1ecbp ph\u00f9 h\u1ee3p \u0111\u1ec3 m\u00ecnh quay l\u1ea1i v\u1edbi tr\u00f2 ch\u01a1i th\u0103ng b\u1eb1ng tr\u00ean tay.<\/p>

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Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng xanh v\u00e0 s\u1ea1ch<\/h2>
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B\u1ebfp L\u00e0nh thu\u1ea7n chay<\/a> nh\u1ecf c\u1ee7a m\u00ecnh<\/figcaption><\/figure>

V\u1ec1 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, m\u00ecnh v\u1eabn duy tr\u00ec ch\u1ebf \u0111\u1ed9 thu\u1ea7n chay th\u1ef1c v\u1eadt<\/a>, \u01b0u ti\u00ean rau c\u1ee7 qu\u1ea3 t\u01b0\u01a1i s\u1ed1ng kh\u00f4ng qua ch\u1ebf bi\u1ebfn. S\u1ef1 thay \u0111\u1ed5i nh\u1ecf trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh l\u00e0 thay v\u00ec nh\u1ecbn \u0103n m\u1ed7i ng\u00e0y theo khung gi\u1edd 20\/4<\/a> nay chuy\u1ec3n th\u00e0nh 18\/6 b\u1edfi c\u01a1 th\u1ec3 m\u00ecnh v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao n\u00ean c\u1ea7n nhi\u1ec1u dinh d\u01b0\u1ee1ng h\u1ed3i ph\u1ee5c h\u01a1n. V\u00ec v\u1eady m\u00ecnh t\u0103ng th\u1eddi gian n\u1ea1p th\u1ee9c \u0103n t\u1eeb 4 ti\u1ebfng th\u00e0nh 6 ti\u1ebfng.<\/p>

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15\/07\/2021: Purna ch\u00ednh th\u1ee9c tr\u1edf th\u00e0nh chuy\u00ean gia dinh d\u01b0\u1ee1ng “nh\u00ed”<\/a><\/blockquote>