\n $\"6$ <\/a>6 b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t gi\u1ea3m m\u1ee1 v\u00e0 t\u0103ng c\u01a1 b\u1eafp t\u1ef1 nhi\u00ean t\u1ea1i nh\u00e0<\/a><\/p>\n

SK\u0110S – Gi\u1ea3m m\u1ee1 th\u1eeba v\u00e0 t\u0103ng c\u01a1 b\u1eafp l\u00e0 m\u1ee5c ti\u00eau c\u1ee7a t\u1eadp luy\u1ec7n. B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111\u1ebfn ph\u00f2ng t\u1eadp, th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y 20 ph\u00fat m\u1ed7i ng\u00e0y, s\u1ebd gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00e0 s\u0103n ch\u1eafc c\u01a1 b\u1eafp\u2026<\/p>\n<\/div>\n

M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn t\u1ea1i ph\u00f2ng gym<\/a> d\u00f9 t\u1ea1o c\u1ea3m gi\u00e1c nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u0103ng c\u01a1<\/a> t\u1ed1i \u01b0u. C\u00e1c m\u00e1y t\u1eadp<\/a> \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf cho m\u1ee5c ti\u00eau an to\u00e0n v\u00e0 l\u00e0m quen \u0111\u1ed9ng t\u00e1c, t\u1ed1t cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u01b0ng kh\u00f4ng t\u1ea1o ra qu\u00e1 t\u1ea3i ti\u1ebfn b\u1ed9 c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u0103ng c\u01a1.<\/p>\n

N\u1ebfu m\u1ee5c ti\u00eau l\u00e0 t\u0103ng c\u01a1 b\u1eafp, h\u00e3y ch\u1ecdn nh\u1eefng b\u00e0i t\u1eadp t\u1ea1o qu\u00e1 t\u1ea3i c\u01a1 h\u1ecdc th\u1ef1c s\u1ef1, duy tr\u00ec l\u1ef1c trong to\u00e0n b\u1ed9 chuy\u1ec3n \u0111\u1ed9ng v\u00e0 cho ph\u00e9p ti\u1ebfn b\u1ed9 l\u00e2u d\u00e0i. Vi\u1ec7c thay \u0111\u1ed5i chi\u1ebfn l\u01b0\u1ee3c t\u1eadp luy\u1ec7n \u0111\u00fang th\u1eddi \u0111i\u1ec3m s\u1ebd gi\u00fap ng\u01b0\u1eddi t\u1eadp gi\u1ea3m l\u00e3ng ph\u00ed th\u1eddi gian, t\u0103ng hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp r\u00f5 r\u1ec7t h\u01a1n trong th\u1eddi gian ng\u1eafn.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 3 b\u00e0i t\u1eadp khi\u1ebfn b\u1ea1n kh\u00f3 t\u0103ng c\u01a1<\/a> v\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn khoa h\u1ecdc h\u01a1n \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.<\/p>\n

1. B\u00e0i t\u1eadp dang h\u00f4ng tr\u00ean m\u00e1y: C\u1ea3m gi\u00e1c r\u00f5 nh\u01b0ng hi\u1ec7u qu\u1ea3 t\u0103ng c\u01a1 th\u1ea5p<\/strong><\/h2>\n
Nhi\u1ec1u ng\u01b0\u1eddi tin r\u1eb1ng ng\u1ed3i dang ch\u00e2n tr\u00ean m\u00e1y s\u1ebd gi\u00fap m\u00f4ng to v\u00e0 s\u0103n ch\u1eafc. Th\u1ef1c t\u1ebf, x\u00e9t theo c\u01a1 sinh h\u1ecdc, thi\u1ebft b\u1ecb n\u00e0y ch\u1ee7 y\u1ebfu k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng nh\u1ee1, m\u00f4ng b\u00e9 v\u00e0 c\u01a1 c\u0103ng c\u00e2n \u0111\u00f9i r\u1ed9ng, trong khi l\u1ea1i b\u1ecf qua c\u01a1 m\u00f4ng l\u1edbn – nh\u00f3m c\u01a1 \u0111\u00f3ng vai tr\u00f2 ch\u00ednh trong vi\u1ec7c t\u1ea1o h\u00ecnh v\u00e0 t\u1ea1o l\u1ef1c.<\/p>\n
Vi\u1ec7c ng\u1ed3i c\u1ed1 \u0111\u1ecbnh khi\u1ebfn kh\u1edbp h\u00f4ng b\u1ecb “kh\u00f3a”, l\u00e0m gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh c\u1ee7a x\u01b0\u01a1ng ch\u1eadu v\u00e0 h\u1ea1n ch\u1ebf bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng. V\u00ec v\u1eady, b\u00e0i t\u1eadp n\u00e0y c\u00f3 \u00edch cho m\u1ee5c ti\u00eau \u1ed5n \u0111\u1ecbnh h\u00f4ng nh\u01b0ng kh\u00f4ng t\u1ed1i \u01b0u cho vi\u1ec7c ph\u00e1t tri\u1ec3n c\u01a1 m\u00f4ng<\/a> to\u00e0n di\u1ec7n.<\/p>\n
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\n $\"3$ \n <\/div>
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Vi\u1ec7c ng\u1ed3i c\u1ed1 \u0111\u1ecbnh khi\u1ebfn kh\u1edbp h\u00f4ng b\u1ecb “kh\u00f3a”, l\u00e0m gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh c\u1ee7a x\u01b0\u01a1ng ch\u1eadu v\u00e0 h\u1ea1n ch\u1ebf bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n<\/figcaption><\/figure>\n
B\u00e0i t\u1eadp thay th\u1ebf hi\u1ec7u qu\u1ea3 h\u01a1n:<\/em><\/p>\n
– \u0110\u1ea9y h\u00f4ng: K\u00edch ho\u1ea1t t\u1ed1i \u0111a c\u01a1 m\u00f4ng l\u1edbn, t\u1ea1o qu\u00e1 t\u1ea3i ti\u1ebfn b\u1ed9 r\u00f5 r\u1ec7t.<\/p>\n
– Ch\u00f9ng ch\u00e2n sang b\u00ean: T\u0103ng \u1ed5n \u0111\u1ecbnh ch\u1ee9c n\u0103ng v\u00e0 n\u00e2ng cao s\u1ee9c m\u1ea1nh d\u1ea1ng h\u00f4ng theo tr\u1ee5c t\u1ef1 nhi\u00ean.<\/p>\n
– Plank nghi\u00eang v\u1edbi d\u00e2y kh\u00e1ng l\u1ef1c: C\u1ea3i thi\u1ec7n \u1ed5n \u0111\u1ecbnh x\u01b0\u01a1ng ch\u1eadu, h\u1ed7 tr\u1ee3 ch\u1ea1y b\u1ed9 v\u00e0 v\u1eadn \u0111\u1ed9ng m\u1ea1nh.<\/p>\n
2. \u0110\u1ea9y t\u1ea1 xu\u1ed1ng b\u1eb1ng d\u00e2y: D\u1ec5 t\u1eadp nh\u01b0ng kh\u00f4ng t\u1ed1i \u01b0u cho c\u01a1 tam \u0111\u1ea7u<\/strong><\/h2>\n
\u0110\u1ea9y t\u1ea1 xu\u1ed1ng b\u1eb1ng c\u00e1p l\u00e0 b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn nh\u01b0ng l\u1ea1i th\u01b0\u1eddng kh\u00f4ng t\u1ea1o l\u1ef1c li\u00ean t\u1ee5c l\u00ean c\u01a1 tam \u0111\u1ea7u, \u0111\u1eb7c bi\u1ec7t \u1edf giai \u0111o\u1ea1n cu\u1ed1i c\u1ee7a \u0111\u1ed9ng t\u00e1c du\u1ed7i khu\u1ef7u tay. Nhi\u1ec1u ng\u01b0\u1eddi v\u00f4 th\u1ee9c d\u00f9ng c\u1eb3ng tay ho\u1eb7c vai \u0111\u1ec3 “k\u00e9o”, khi\u1ebfn l\u1ef1c kh\u00f4ng \u0111\u01b0\u1ee3c truy\u1ec1n tr\u1ecdn v\u1eb9n v\u00e0o c\u01a1 \u0111\u00edch. Ngo\u00e0i ra, vec t\u01a1 l\u1ef1c c\u1ee7a d\u00e2y c\u00e1p kh\u00f4ng ho\u00e0n to\u00e0n ph\u00f9 h\u1ee3p v\u1edbi \u0111\u01b0\u1eddng \u0111i t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 tam \u0111\u1ea7u, l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng.<\/p>\n
Mu\u1ed1n t\u0103ng c\u01a1 tam \u0111\u1ea7u, b\u1ea1n c\u1ea7n nh\u1eefng b\u00e0i t\u1eadp t\u1ea1o m\u00f4 – men l\u1ef1c l\u1edbn, bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ee7 s\u00e2u v\u00e0 s\u1ee9c c\u0103ng c\u01a1 h\u1ecdc duy tr\u00ec li\u00ean t\u1ee5c.<\/p>\n
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\n $\"3$ \n <\/div>
\n
\u0110\u1ea9y t\u1ea1 xu\u1ed1ng b\u1eb1ng c\u00e1p l\u00e0 b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn nh\u01b0ng l\u1ea1i th\u01b0\u1eddng kh\u00f4ng t\u1ea1o l\u1ef1c li\u00ean t\u1ee5c l\u00ean c\u01a1 tam \u0111\u1ea7u, \u0111\u1eb7c bi\u1ec7t \u1edf giai \u0111o\u1ea1n cu\u1ed1i c\u1ee7a \u0111\u1ed9ng t\u00e1c du\u1ed7i khu\u1ef7u tay.<\/p>\n<\/figcaption><\/figure>\n
B\u00e0i t\u1eadp thay th\u1ebf hi\u1ec7u qu\u1ea3 h\u01a1n:<\/em><\/p>\n
– Dips (nh\u00fang ng\u01b0\u1eddi): T\u1ea1o c\u0103ng c\u01a1 m\u1ea1nh, t\u0103ng s\u1ee9c m\u1ea1nh \u0111\u1ea7u ngo\u00e0i v\u00e0 \u0111\u1ea7u gi\u1eefa tam \u0111\u1ea7u.<\/p>\n
– \u0110\u1ea9y t\u1ea1 n\u1eb1m tay h\u1eb9p (t\u1ea1 \u0111\u00f2n ho\u1eb7c t\u1ea1 tay): T\u0103ng kh\u1ed1i c\u01a1 t\u1ed1i \u01b0u, ph\u00f9 h\u1ee3p giai \u0111o\u1ea1n t\u0103ng s\u1ee9c m\u1ea1nh.<\/p>\n
– Du\u1ed7i tay qua \u0111\u1ea7u: T\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp l\u00ean \u0111\u1ea7u d\u00e0i tam \u0111\u1ea7u, ph\u1ea7n th\u01b0\u1eddng b\u1ecb b\u1ecf qu\u00ean trong b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 sau.<\/p>\n
3. N\u00e2ng t\u1ea1 ngang khi ng\u1ed3i v\u1edbi t\u1ea1 nh\u1eb9: \u00cdt k\u00edch th\u00edch, d\u1ec5 sai k\u1ef9 thu\u1eadt<\/strong><\/h2>\n
Khi n\u00e2ng t\u1ea1 ngang, c\u01a1 th\u1ec3 th\u01b0\u1eddng b\u1ecb l\u1eafc l\u01b0 ho\u1eb7c d\u00f9ng c\u01a1 thang \u0111\u1ec3 h\u1ed7 tr\u1ee3, l\u00e0m gi\u1ea3m l\u1ef1c l\u00ean c\u01a1 delta gi\u1eefa. M\u1eb7t kh\u00e1c, \u0111\u01b0\u1eddng cong t\u1ea3i c\u1ee7a t\u1ea1 \u0111\u01a1n kh\u00f4ng \u1ed5n \u0111\u1ecbnh, khi\u1ebfn vai b\u00ean kh\u00f4ng \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t \u0111\u1ec1u trong to\u00e0n b\u1ed9 bi\u00ean \u0111\u1ed9. \u0110i\u1ec1u n\u00e0y khi\u1ebfn ng\u01b0\u1eddi t\u1eadp “c\u1ea3m nh\u1eadn” m\u1ecfi vai nh\u01b0ng kh\u00f4ng t\u1ea1o \u0111\u01b0\u1ee3c qu\u00e1 t\u1ea3i c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u0103ng c\u01a1.<\/p>\n
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\n $\"3$ \n <\/div>
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Khi n\u00e2ng t\u1ea1 ngang, c\u01a1 th\u1ec3 th\u01b0\u1eddng b\u1ecb l\u1eafc l\u01b0 ho\u1eb7c d\u00f9ng c\u01a1 thang \u0111\u1ec3 h\u1ed7 tr\u1ee3, l\u00e0m gi\u1ea3m l\u1ef1c l\u00ean c\u01a1 delta gi\u1eefa.<\/p>\n<\/figcaption><\/figure>\n
B\u00e0i t\u1eadp thay th\u1ebf hi\u1ec7u qu\u1ea3 h\u01a1n:<\/em><\/p>\n
– N\u00e2ng t\u1ea1 ngang m\u1ed9t tay b\u1eb1ng c\u00e1p: L\u1ef1c c\u1ea3n \u1ed5n \u0111\u1ecbnh, vai gi\u1eefa ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c.<\/p>\n
– \u0110\u1ea9y t\u1ea1 vai \u0111\u1ee9ng: T\u0103ng s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3 c\u01a1 vai, ph\u00f9 h\u1ee3p \u0111\u1ec3 ph\u00e1t tri\u1ec3n d\u00e0i h\u1ea1n.<\/p>\n
– N\u00e2ng t\u1ea1 ng\u01b0\u1ee3c (c\u00f3 th\u1ec3 d\u00f9ng c\u00e1p ho\u1eb7c m\u00e1y): Gi\u00fap ki\u1ec3m so\u00e1t c\u01a1 delta sau v\u00e0 c\u1ea3i thi\u1ec7n \u1ed5n \u0111\u1ecbnh x\u01b0\u01a1ng b\u1ea3 vai \u2013 y\u1ebfu t\u1ed1 quan tr\u1ecdng trong c\u00e1c b\u00e0i \u0111\u1ea9y.<\/p>\n
4. K\u1ebf ho\u1ea1ch t\u0103ng c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n
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$\"5$ <\/a>
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5 b\u00e0i t\u1eadp bodyweight gi\u00fap t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 nh\u1ea5t cho tu\u1ed5i 50<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
4.1. C\u00e1ch t\u0103ng c\u01a1<\/h3>\n
\u0110\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, ng\u01b0\u1eddi t\u1eadp n\u00ean th\u1ef1c hi\u1ec7n:<\/i><\/p>\n
– \u01afu ti\u00ean b\u00e0i t\u1eadp \u0111a kh\u1edbp, bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng r\u1ed9ng (ROM l\u1edbn).<\/p>\n
– T\u0103ng t\u1ea3i d\u1ea7n d\u1ea7n: t\u0103ng 2\u20135% tr\u1ecdng l\u01b0\u1ee3ng ho\u1eb7c th\u00eam 1\u20132 l\u1ea7n m\u1ed7i tu\u1ea7n.<\/p>\n
– \u0110\u1ea3m b\u1ea3o c\u01a1 b\u1eafp ch\u1ecbu l\u1ef1c trong su\u1ed1t chuy\u1ec3n \u0111\u1ed9ng, tr\u00e1nh b\u00e0i t\u1eadp ch\u1ec9 t\u1ea1o “c\u1ea3m gi\u00e1c n\u00f3ng” nh\u01b0ng thi\u1ebfu s\u1ee9c c\u0103ng c\u01a1 h\u1ecdc.<\/p>\n
– Ki\u1ec3m so\u00e1t \u0111\u1ed9 n\u1ed7 l\u1ef1c: K\u1ebft th\u00fac m\u1ed7i hi\u1ec7p \u1edf m\u1ee9c RIR 1\u20132 (c\u00f3 ngh\u0129a l\u00e0 v\u1eabn c\u00f2n kh\u1ea3 n\u0103ng th\u1ef1c hi\u1ec7n th\u00eam 1-2 l\u1ea7n l\u1eb7p l\u1ea1i n\u1eefa tr\u01b0\u1edbc khi ho\u00e0n to\u00e0n ki\u1ec7t s\u1ee9c).<\/p>\n
– Theo d\u00f5i s\u1ed1 li\u1ec7u: tr\u1ecdng l\u01b0\u1ee3ng – s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i – th\u1eddi gian ngh\u1ec9 – c\u1ea3m gi\u00e1c c\u01a1.<\/p>\n
4. 2. K\u1ebf ho\u1ea1ch t\u1eadp 4 tu\u1ea7n<\/strong><\/h3>\n
– Tu\u1ea7n 1-2: L\u00e0m quen k\u1ef9 thu\u1eadt. T\u1eadp 3 bu\u1ed5i to\u00e0n th\u00e2n\/tu\u1ea7n. M\u1ed7i b\u00e0i thay th\u1ebf: 2 hi\u1ec7p. Trong \u0111\u00f3 l\u01b0u \u00fd, t\u1eadp tr\u1ecdng l\u01b0\u1ee3ng nh\u1eb9\/trung b\u00ecnh, t\u1eadp trung ho\u00e0n to\u00e0n v\u00e0o k\u1ef9 thu\u1eadt v\u00e0 bi\u00ean \u0111\u1ed9.<\/p>\n
– Tu\u1ea7n 3-4: T\u0103ng ti\u1ebfn \u0111\u1ed9. T\u1eadp 3-4 hi\u1ec7p\/b\u00e0i, t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng ho\u1eb7c l\u1ea7n l\u1eb7p l\u1ea1i. L\u01b0u \u00fd, k\u1ebft th\u00fac m\u1ed7i hi\u1ec7p \u1edf m\u1ee9c RIR 1-2, ghi ch\u00e9p l\u1ea1i t\u1ea3i tr\u1ecdng v\u00e0 c\u1ea3m gi\u00e1c c\u01a1 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ti\u1ebfn b\u1ed9.<\/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","protected":false},"excerpt":{"rendered":"
6 b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t gi\u1ea3m m\u1ee1 v\u00e0 t\u0103ng c\u01a1 b\u1eafp t\u1ef1 nhi\u00ean t\u1ea1i nh\u00e0 SK\u0110S – Gi\u1ea3m m\u1ee1 th\u1eeba v\u00e0 t\u0103ng c\u01a1 b\u1eafp l\u00e0 m\u1ee5c ti\u00eau c\u1ee7a t\u1eadp luy\u1ec7n. B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111\u1ebfn ph\u00f2ng t\u1eadp, th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y 20 ph\u00fat m\u1ed7i ng\u00e0y, s\u1ebd gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba 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-1292","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\/1292","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=1292"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1292\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1292"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1292"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}