\n N\u1ed9i dung\n <\/div>\n

1. Thay \u0111\u1ed5i th\u00f3i quen t\u1eadp luy\u1ec7n v\u00e0 sinh ho\u1ea1t<\/a><\/li>\n
2. \u01afu ti\u00ean b\u00e0i t\u1eadp tim m\u1ea1ch \u0111\u1ec3 gi\u1ea3m m\u1ee1 v\u00e0 gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc<\/a><\/li>\n
3. K\u00e9o gi\u00e3n b\u1eafp ch\u00e2n<\/a><\/li>\n
4. T\u1ef1 massage v\u00e0 gi\u1ea3i ph\u00f3ng c\u01a1 gi\u00fap gi\u1ea3m \u0111au, gi\u1ea3m s\u01b0ng<\/a><\/li>\n
5. K\u1ebft h\u1ee3p b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh v\u00e0 nh\u1eb9 <\/a><\/li>\n<\/ul>\n<\/div>\n
C\u01a1 b\u1eafp ch\u00e2n kh\u1ecfe m\u1ea1nh gi\u00fap b\u1ea1n \u0111i l\u1ea1i, ch\u1ea1y nh\u1ea3y, leo c\u1ea7u thang v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n, \u0111\u1ed3ng th\u1eddi gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/a> \u1edf m\u1eaft c\u00e1, \u0111\u1ea7u g\u1ed1i v\u00e0 h\u00f4ng. <\/p>\n
M\u1eb7c d\u00f9 h\u00ecnh d\u1ea1ng b\u1eafp ch\u00e2n ch\u1ecbu \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 b\u1edfi di truy\u1ec1n v\u00e0 c\u1ea5u tr\u00fac x\u01b0\u01a1ng nh\u01b0ng th\u00f3i quen t\u1eadp luy\u1ec7n, dinh d\u01b0\u1ee1ng v\u00e0 sinh ho\u1ea1t h\u1eb1ng ng\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i \u0111\u1ed9 s\u0103n ch\u1eafc, s\u1ee9c m\u1ea1nh v\u00e0 linh ho\u1ea1t c\u1ee7a nh\u00f3m c\u01a1 n\u00e0y.<\/p>\n
Khi c\u01a1 b\u1eafp ch\u00e2n<\/a> \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c \u0111\u00fang c\u00e1ch, kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n v\u1ebb ngo\u00e0i thon g\u1ecdn<\/a>, kh\u1ecfe m\u1ea1nh m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng, gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 t\u0103ng s\u1ef1 \u1ed5n \u0111\u1ecbnh trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t h\u00e0ng ng\u00e0y.<\/p>\n
\n
\n $\"5$ \n <\/div>
\n
C\u01a1 b\u1eafp ch\u00e2n s\u0103n ch\u1eafc r\u1ea5t quan tr\u1ecdng v\u00ec ch\u00fang kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1ea9m m\u1ef9 m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong v\u1eadn \u0111\u1ed9ng v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n<\/figcaption><\/figure>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 chi\u1ebfn l\u01b0\u1ee3c hi\u1ec7u qu\u1ea3, d\u1ec5 \u00e1p d\u1ee5ng, ph\u00f9 h\u1ee3p cho m\u1ecdi l\u1ee9a tu\u1ed5i, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n t\u0103ng s\u1ee9c m\u1ea1nh, \u0111\u1ed9 s\u0103n ch\u1eafc v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c n\u1eb7ng ch\u00e2n khi v\u1eadn \u0111\u1ed9ng:<\/p>\n
1. Thay \u0111\u1ed5i th\u00f3i quen t\u1eadp luy\u1ec7n v\u00e0 sinh ho\u1ea1t<\/strong><\/h2>\n
Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 b\u1eafp ch\u00e2n to do t\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c, nh\u01b0ng nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn h\u01a1n l\u00e0 c\u0103ng c\u01a1 m\u1ea1n t\u00ednh, thi\u1ebfu gi\u00e3n c\u01a1 v\u00e0 t\u01b0 th\u1ebf sai. \u0110i\u1ec1u n\u00e0y x\u1ea3y ra khi \u0111i gi\u00e0y cao g\u00f3t l\u00e2u, ng\u1ed3i l\u00e2u \u00edt v\u1eadn \u0111\u1ed9ng, t\u1eadp nh\u1ea3y ho\u1eb7c ch\u1ea1y b\u1ed9 m\u00e0 kh\u00f4ng gi\u00e3n c\u01a1. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y, \u0111i gi\u00e0y cao g\u00f3t l\u00e0m c\u01a1 gastrocnemius (c\u01a1 l\u1edbn, n\u1eb1m \u1edf sau b\u1eafp ch\u00e2n) c\u0103ng c\u1ee9ng, k\u00e9m \u0111\u00e0n h\u1ed3i.<\/p>\n
Gi\u1ea3i ph\u00e1p l\u00e0 \u01b0u ti\u00ean gi\u00e0y \u0111\u1ebf th\u1ea5p, h\u1ed7 tr\u1ee3 t\u1ed1t, ngh\u1ec9 ng\u01a1i, th\u1ea3 l\u1ecfng c\u1ed5 ch\u00e2n v\u00e0 \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 20-30 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n, gi\u1ea3m c\u0103ng c\u01a1. V\u1edbi ng\u01b0\u1eddi t\u1eadp th\u1ec3 thao, b\u1eafp ch\u00e2n l\u00e0 nh\u00f3m c\u01a1 quan tr\u1ecdng gi\u00fap ch\u1ea1y, nh\u1ea3y v\u00e0 di chuy\u1ec3n linh ho\u1ea1t, v\u00ec v\u1eady n\u00ean ch\u0103m s\u00f3c thay v\u00ec c\u1ed1 thu nh\u1ecf b\u1eb1ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ph\u1ea3n khoa h\u1ecdc.<\/p>\n
\n
\n $\"5$ \n <\/div>
\n
\u0110\u1ec3 b\u1eafp ch\u00e2n gi\u1ea3m c\u0103ng c\u01a1 v\u00e0 k\u00e9m \u0111\u00e0n h\u1ed3i n\u00ean \u01b0u ti\u00ean gi\u00e0y \u0111\u1ebf th\u1ea5p, \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 20-30 ph\u00fat m\u1ed7i ng\u00e0y.<\/p>\n<\/figcaption><\/figure>\n
2. \u01afu ti\u00ean b\u00e0i t\u1eadp tim m\u1ea1ch \u0111\u1ec3 gi\u1ea3m m\u1ee1 v\u00e0 gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc<\/strong><\/h2>\nKh\u00f4ng c\u00f3 b\u00e0i t\u1eadp n\u00e0o gi\u00fap gi\u1ea3m m\u1ee1 t\u1ea1i ch\u1ed7, nh\u01b0ng t\u1eadp tim m\u1ea1ch (cardio<\/a>) \u0111\u1ec1u \u0111\u1eb7n gi\u00fap gi\u1ea3m t\u1ed5ng l\u01b0\u1ee3ng m\u1ee1 to\u00e0n th\u00e2n, t\u1eeb \u0111\u00f3 gi\u00fap b\u1eafp ch\u00e2n g\u1ecdn, s\u1eafc n\u00e9t v\u00e0 s\u0103n ch\u1eafc h\u01a1n. Khi l\u01b0\u1ee3ng m\u1ee1 d\u01b0\u1edbi da gi\u1ea3m \u0111i, c\u01a1 b\u1eafp ch\u00e2n s\u1ebd l\u1ed9 r\u00f5 \u0111\u01b0\u1eddng n\u00e9t v\u00e0 tr\u00f4ng thon h\u01a1n, d\u00f9 k\u00edch th\u01b0\u1edbc c\u01a1 kh\u00f4ng thay \u0111\u1ed5i nhi\u1ec1u.<\/p>\n
Nh\u1eefng b\u00e0i cardio ph\u00f9 h\u1ee3p:<\/p>\n
– \u0110i b\u1ed9 nhanh: \u00cdt g\u00e2y c\u0103ng c\u01a1, r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi m\u1edbi t\u1eadp.<\/p>\n
– Ch\u1ea1y b\u1ed9 v\u1eeba ph\u1ea3i: T\u0103ng s\u1ee9c b\u1ec1n v\u00e0 ti\u00eau hao calo hi\u1ec7u qu\u1ea3.<\/p>\n
– \u0110\u1ea1p xe nh\u1eb9 nh\u00e0ng: Gi\u00fap v\u1eadn \u0111\u1ed9ng kh\u1edbp c\u1ed5 ch\u00e2n v\u00e0 \u0111\u1ea7u g\u1ed1i, c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n.<\/p>\n
– B\u01a1i l\u1ed9i: Gi\u1ea3i ph\u00e1p t\u1ed1t cho ng\u01b0\u1eddi c\u00f3 b\u1eafp ch\u00e2n d\u1ec5 c\u0103ng ho\u1eb7c \u0111au.<\/p>\n
Th\u00f4ng th\u01b0\u1eddng, ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean t\u1eadp \u00edt nh\u1ea5t 150 ph\u00fat cardio m\u1ed7i tu\u1ea7n. N\u1ebfu b\u1ea1n duy tr\u00ec k\u00e8m ch\u1ebf \u0111\u1ed9 \u0103n gi\u1ea3m tinh b\u1ed9t tinh ch\u1ebf, h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng v\u00e0 t\u0103ng protein n\u1ea1c, hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1, t\u0103ng s\u0103n ch\u1eafc b\u1eafp ch\u00e2n s\u1ebd r\u00f5 r\u1ec7t ch\u1ec9 sau 6-8 tu\u1ea7n.<\/p>\n
3. K\u00e9o gi\u00e3n b\u1eafp ch\u00e2n<\/strong><\/h2>\nK\u00e9o gi\u00e3n c\u01a1 b\u1eafp<\/a> ch\u00e2n \u0111\u00fang c\u00e1ch, gi\u00fap b\u1eafp ch\u00e2n b\u1edbt c\u0103ng, b\u1edbt ph\u1ed3ng v\u00e0 v\u1eadn \u0111\u1ed9ng m\u01b0\u1ee3t m\u00e0 h\u01a1n.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
– \u0110\u1ee9ng c\u00e1ch t\u01b0\u1eddng kho\u1ea3ng 30 cm v\u00e0 \u0111\u1eb7t hai tay l\u00ean t\u01b0\u1eddng \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n
– B\u01b0\u1edbc m\u1ed9t ch\u00e2n ra ph\u00eda sau, gi\u1eef cho g\u00f3t ch\u00e2n sau ch\u1ea1m s\u00e0n v\u00e0 ch\u00e2n sau th\u1eb3ng.<\/p>\n
– G\u1eadp nh\u1eb9 \u0111\u1ea7u g\u1ed1i ch\u00e2n tr\u01b0\u1edbc \u0111\u1ec3 nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda t\u01b0\u1eddng.<\/p>\n
– Gi\u1eef t\u01b0 th\u1ebf trong 10-30 gi\u00e2y ho\u1eb7c l\u00e2u h\u01a1n, c\u1ea3m nh\u1eadn s\u1ef1 c\u0103ng \u1edf b\u1eafp ch\u00e2n sau, r\u1ed3i \u0111\u1ed5i b\u00ean.<\/p>\n
\u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap gi\u00e3n c\u1ea3 c\u01a1 gastrocnemius v\u00e0 c\u01a1 soleus (c\u01a1 s\u00e2u, quan tr\u1ecdng cho vi\u1ec7c \u0111\u1ee9ng v\u00e0 \u0111i b\u1ed9). \u0110\u1ec3 t\u0103ng \u0111\u1ed9 k\u00e9o l\u00ean c\u01a1 soleus, h\u00e3y nh\u1eb9 nh\u00e0ng g\u1eadp g\u1ed1i. B\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n b\u00e0i gi\u00e3n n\u00e0y 2-3 l\u1ea7n m\u1ed7i ng\u00e0y n\u1ebfu b\u1eafp ch\u00e2n d\u1ec5 c\u0103ng ho\u1eb7c th\u01b0\u1eddng xuy\u00ean \u0111i l\u1ea1i b\u1eb1ng gi\u00e0y cao g\u00f3t.<\/p>\n
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\n $\"5$ \n <\/div>
\n
K\u00e9o gi\u00e3n c\u01a1 b\u1eafp ch\u00e2n \u0111\u00fang c\u00e1ch, gi\u00fap b\u1eafp ch\u00e2n b\u1edbt c\u0103ng, b\u1edbt ph\u1ed3ng v\u00e0 v\u1eadn \u0111\u1ed9ng m\u01b0\u1ee3t m\u00e0 h\u01a1n.<\/p>\n<\/figcaption><\/figure>\n
4. T\u1ef1 massage v\u00e0 gi\u1ea3i ph\u00f3ng c\u01a1 gi\u00fap gi\u1ea3m \u0111au, gi\u1ea3m s\u01b0ng<\/strong><\/h2>\n
Massage b\u1eafp ch\u00e2n b\u1eb1ng tay ho\u1eb7c con l\u0103n x\u1ed1p c\u00f3 th\u1ec3 gi\u1ea3m \u0111au c\u01a1 sau t\u1eadp, c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n, gi\u1ea3m t\u00edch t\u1ee5 d\u1ecbch m\u00f4 m\u1ec1m (\u0111\u1eb7c bi\u1ec7t sau khi \u0111\u1ee9ng l\u00e2u), gi\u00fap c\u01a1 m\u1ec1m, b\u1edbt ph\u1ed3ng v\u00e0 nh\u00ecn thon h\u01a1n.<\/p>\n
B\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 l\u00e0m t\u1ea1i nh\u00e0 b\u1eb1ng c\u00e1ch l\u0103n nh\u1eb9 t\u1eeb g\u00f3t l\u00ean \u0111\u1ebfn khoeo ch\u00e2n 1-2 ph\u00fat m\u1ed7i b\u00ean. C\u00e1c k\u1ef9 thu\u1eadt gi\u1ea3i ph\u00f3ng c\u01a1 \u0111\u01b0\u1ee3c nhi\u1ec1u nghi\u00ean c\u1ee9u ghi nh\u1eadn gi\u00fap t\u0103ng bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 gi\u1ea3m c\u0103ng c\u01a1 m\u1ea1n t\u00ednh, \u0111i\u1ec1u r\u1ea5t h\u1eefu \u00edch \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u01a1i th\u1ec3 thao ho\u1eb7c l\u00e0m vi\u1ec7c \u0111\u1ee9ng nhi\u1ec1u.<\/p>\n
5. K\u1ebft h\u1ee3p b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh v\u00e0 nh\u1eb9 <\/strong><\/h2>\n
Nhi\u1ec1u ng\u01b0\u1eddi lo l\u1eafng t\u1eadp HIIT ho\u1eb7c t\u1eadp ch\u00e2n nhi\u1ec1u s\u1ebd khi\u1ebfn b\u1eafp ch\u00e2n to h\u01a1n. Tuy nhi\u00ean, ph\u1ea7n l\u1edbn c\u00e1c b\u00e0i t\u1eadp to\u00e0n th\u00e2n kh\u00f4ng l\u00e0m t\u0103ng k\u00edch th\u01b0\u1edbc b\u1eafp ch\u00e2n \u0111\u00e1ng k\u1ec3 m\u00e0 ch\u1ec9 t\u0103ng s\u1ee9c m\u1ea1nh, \u0111\u1ed9 s\u0103n ch\u1eafc v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu l\u1ef1c. \u0110\u00e2y ch\u00ednh l\u00e0 y\u1ebfu t\u1ed1 gi\u00fap ch\u00e2n nh\u00ecn g\u1ecdn v\u00e0 kh\u1ecfe h\u01a1n.<\/p>\n
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$\"3$ <\/a>
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3 b\u00e0i t\u1eadp \u0111\u1ee9ng gi\u00fap nam gi\u1edbi t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
N\u00ean k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp:<\/p>\n
– T\u1eadp HIIT<\/a> kho\u1ea3ng 8-12 ph\u00fat \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed1t m\u1ee1<\/a>.<\/p>\n
– Yoga <\/a>ho\u1eb7c pilates \u0111\u1ec3 k\u00e9o d\u00e0i c\u01a1, t\u0103ng linh ho\u1ea1t.<\/p>\n
– B\u00e0i t\u1eadp nh\u1eb9 nh\u01b0 \u0111i b\u1eb1ng g\u00f3t ch\u00e2n, \u0111i b\u1eb1ng m\u0169i ch\u00e2n \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u1eadn \u0111\u1ed9ng c\u1ed5 ch\u00e2n.<\/p>\n
N\u1ebfu m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 s\u0103n ch\u1eafc m\u00e0 kh\u00f4ng t\u0103ng c\u01a1 qu\u00e1 m\u1ee9c, h\u00e3y h\u1ea1n ch\u1ebf c\u00e1c b\u00e0i nh\u1eafm tr\u1ef1c ti\u1ebfp v\u00e0o c\u01a1 b\u1eafp ch\u00e2n nh\u01b0 nh\u00f3n g\u00f3t ch\u00e2n, v\u00ec c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 squat<\/a>, ch\u00f9ng ch\u00e2n, ch\u1ea1y b\u1ed9<\/a>\u2026 \u0111\u00e3 k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 n\u00e0y \u0111\u1ee7 \u0111\u1ec3 ph\u00e1t tri\u1ec3n t\u1ef1 nhi\u00ean.<\/p>\n
M\u1eb7c d\u00f9 kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i ho\u00e0n to\u00e0n c\u1ea5u tr\u00fac b\u1eafp ch\u00e2n do y\u1ebfu t\u1ed1 di truy\u1ec1n, nh\u01b0ng c\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9 s\u0103n ch\u1eafc, gi\u1ea3m c\u0103ng c\u1ee9ng v\u00e0 c\u1ea3i thi\u1ec7n d\u00e1ng ch\u00e2n \u0111\u00e1ng k\u1ec3 n\u1ebfu k\u1ebft h\u1ee3p \u0111\u00fang: Th\u00f3i quen s\u1ed1ng khoa h\u1ecdc, ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n c\u00e2n b\u1eb1ng,dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p, ch\u0103m s\u00f3c c\u01a1 \u0111\u00fang c\u00e1ch. Ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n \u00edt nh\u1ea5t 4\u20136 tu\u1ea7n, b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn r\u00f5 r\u1ec7t b\u1eafp ch\u00e2n nh\u1eb9 h\u01a1n, linh ho\u1ea1t h\u01a1n v\u00e0 kh\u1ecfe kho\u1eafn h\u01a1n m\u1ed7i ng\u00e0y.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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C\u00f3 n\u00ean b\u1ed5 sung qu\u00e1 nhi\u1ec1u protein \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp khi gym<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
C\u01a1 b\u1eafp ch\u00e2n s\u0103n ch\u1eafc r\u1ea5t quan tr\u1ecdng v\u00ec ch\u00fang kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1ea9m m\u1ef9 m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong v\u1eadn \u0111\u1ed9ng v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. N\u1ed9i dung 1. Thay \u0111\u1ed5i th\u00f3i quen t\u1eadp luy\u1ec7n v\u00e0 sinh ho\u1ea1t 2. \u01afu ti\u00ean b\u00e0i t\u1eadp tim m\u1ea1ch \u0111\u1ec3 gi\u1ea3m m\u1ee1 v\u00e0 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1193","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1193"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1193\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1193"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}