\n $\"Di$ <\/a>Di ch\u1ee9ng ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i<\/a><\/p>\n

4 n\u0103m tr\u01b0\u1edbc t\u00f4i b\u1ecb ng\u00e3, \u0111\u1ea7u g\u1ed1i s\u01b0ng v\u00e0 b\u1ea7m t\u00edm nh\u01b0ng kho\u1ea3ng n\u1eeda th\u00e1ng sau th\u00ec b\u1edbt s\u01b0ng, b\u1edbt \u0111au, tuy \u0111i l\u1ea1i v\u1eabn c\u00f2n kh\u00f3 ch\u1ecbu. Th\u1eddi gian sau m\u1ed7i l\u1ea7n ch\u1ea1y nh\u1ea3y, ch\u00e2n t\u00f4i hay qu\u1ef5 xu\u1ed1ng \u0111au bu\u1ed1t, nh\u1ea5t l\u00e0 l\u00fac b\u1ecb v\u1ea5p. G\u1ea7n \u0111\u00e2y, t\u00f4i th\u1ea5y ch\u00e2n m\u00ecnh b\u1ecb teo ph\u1ea7n s\u00e1t \u0111\u1ea7u g\u1ed1i, nh\u01b0ng \u0111i ch\u1ee5p Xquang b\u00e1c s\u0129 n\u00f3i kh\u00f4ng c\u00f3 t\u1ed5n th\u01b0\u01a1ng x\u01b0\u01a1ng kh\u1edbp. Mong qu\u00fd b\u00e1o cho bi\u1ebft c\u00e1ch ch\u1eefa?<\/p>\n<\/div>\n

BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean b\u00e1c s\u0129 \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam) cho bi\u1ebft, khi nh\u00f3m c\u1ea5u tr\u00fac m\u1eb7t trong g\u1ed1i suy y\u1ebfu, ng\u01b0\u1eddi t\u1eadp d\u1ec5 g\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0: Vi\u00eam g\u00e2n c\u01a1 thon (c\u01a1 b\u00e1n g\u00e2n), vi\u00eam kh\u1edbp g\u1ed1i<\/a>, h\u1ed9i ch\u1ee9ng d\u1ea3i ch\u1eadu – ch\u00e0y, qu\u00e1 t\u1ea3i m\u1eb7t trong g\u1ed1i ho\u1eb7c m\u1ea5t c\u00e2n b\u1eb1ng c\u01a1 quanh kh\u1edbp.<\/p>\n

1. N\u00e2ng ch\u00e2n th\u1eb3ng h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i<\/a><\/li>\n
2. Squat sumo<\/a><\/li>\n
3. K\u00edch ho\u1ea1t c\u01a1 t\u1ee9 \u0111\u1ea7u<\/a><\/li>\n
4. Squat v\u1edbi b\u00f3ng t\u01b0\u1eddng<\/a><\/li>\n<\/ul>\n<\/div>\n
Trong tr\u01b0\u1eddng h\u1ee3p t\u1ed5n th\u01b0\u01a1ng r\u00f5 r\u1ec7t, ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 c\u1ea7n v\u1eadt l\u00fd tr\u1ecb li\u1ec7u, d\u00f9ng thu\u1ed1c, ch\u1ec9nh tr\u1ee5c chi ho\u1eb7c th\u1eadm ch\u00ed can thi\u1ec7p ph\u1eabu thu\u1eadt. Tuy nhi\u00ean, v\u1ec1 l\u00e2u d\u00e0i, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u00e1c nh\u00f3m c\u01a1 \u1ed5n \u0111\u1ecbnh g\u1ed1i, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 \u0111\u00f9i trong, c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i v\u00e0 c\u01a1 g\u00e2n kheo, s\u1ebd gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean khoang trong kh\u1edbp g\u1ed1i v\u00e0 h\u1ea1n ch\u1ebf nguy c\u01a1 t\u00e1i ph\u00e1t ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i<\/a>.<\/p>\n
N\u1ebfu kh\u00f4ng \u1edf trong giai \u0111o\u1ea1n \u0111au c\u1ea5p ho\u1eb7c s\u01b0ng nhi\u1ec1u, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 ch\u1ee7 \u0111\u1ed9ng th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u1eb1m c\u1ee7ng c\u1ed1 nh\u00f3m c\u01a1 quanh g\u1ed1i. N\u00ean t\u1eadp 1 – 2 l\u1ea7n m\u1ed7i tu\u1ea7n trong ch\u01b0\u01a1ng tr\u00ecnh r\u00e8n luy\u1ec7n th\u00e2n d\u01b0\u1edbi, \u0111\u1ed3ng th\u1eddi lu\u00f4n kh\u1edfi \u0111\u1ed9ng k\u1ef9 b\u1eb1ng \u0111i b\u1ed9 nhanh ho\u1eb7c \u0111\u1ea1p xe nh\u1eb9 5 – 7 ph\u00fat \u0111\u1ec3 l\u00e0m n\u00f3ng m\u00f4 m\u1ec1m, t\u0103ng tu\u1ea7n ho\u00e0n v\u00e0 c\u1ea3i thi\u1ec7n bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng tr\u01b0\u1edbc khi v\u00e0o b\u00e0i ch\u00ednh.<\/p>\n
1. N\u00e2ng ch\u00e2n th\u1eb3ng h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i<\/strong><\/h2>\n
\n
\n $\"C\u00e1ch$ \n <\/div>
\n
B\u00e0i t\u1eadp n\u00e2ng ch\u00e2n th\u1eb3ng t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i (\u0111\u1eb7c bi\u1ec7t l\u00e0 b\u00f3 trong \u2013 VMO), c\u01a1 g\u1ea5p h\u00f4ng.<\/p>\n<\/figcaption><\/figure>\n
B\u00e0i t\u1eadp n\u00e2ng ch\u00e2n th\u1eb3ng t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i (\u0111\u1eb7c bi\u1ec7t l\u00e0 b\u00f3 trong \u2013 VMO), c\u01a1 g\u1ea5p h\u00f4ng. B\u00e0i t\u1eadp n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh m\u1eb7t trong g\u1ed1i, ph\u00f9 h\u1ee3p trong ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– N\u1eb1m ng\u1eeda, m\u1ed9t ch\u00e2n du\u1ed7i th\u1eb3ng, ch\u00e2n c\u00f2n l\u1ea1i c\u00f3 th\u1ec3 g\u1eadp nh\u1eb9 \u0111\u1ec3 gi\u1ea3m c\u0103ng v\u00f9ng th\u1eaft l\u01b0ng.<\/p>\n
– Xoay nh\u1eb9 m\u0169i b\u00e0n ch\u00e2n ra ngo\u00e0i 30 – 45\u00b0, gi\u00fap k\u00edch ho\u1ea1t b\u00f3 c\u01a1 trong t\u1ed1t h\u01a1n.<\/p>\n
– N\u00e2ng ch\u00e2n du\u1ed7i l\u00ean c\u00e1ch m\u1eb7t s\u00e0n 15 – 20 cm.<\/p>\n
– Gi\u1eef 2 – 3 gi\u00e2y r\u1ed3i h\u1ea1 xu\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n
– Th\u1ef1c hi\u1ec7n 10\u201312 l\u1ea7n\/b\u00ean, 3 hi\u1ec7p.<\/p>\n
L\u01b0u \u00fd, kh\u00f4ng cong l\u01b0ng, \u00e9p nh\u1eb9 c\u01a1 b\u1ee5ng khi n\u00e2ng ch\u00e2n; n\u1ebfu \u0111au g\u1ed1i, gi\u1ea3m bi\u00ean \u0111\u1ed9 n\u00e2ng ho\u1eb7c t\u1eadp d\u1ea1ng isometric (b\u00e0i t\u1eadp co c\u01a1 t\u0129nh).<\/p>\n
2. Squat sumo<\/strong><\/h2>\n\n
\n $\"C\u00e1ch$ \n <\/div>
\n
B\u00e0i t\u1eadp squat sumo t\u00e1c \u0111\u1ed9ng ch\u00ednh: c\u01a1 kh\u00e9p \u0111\u00f9i, c\u01a1 t\u1ee9 \u0111\u1ea7u, c\u01a1 m\u00f4ng.<\/p>\n<\/figcaption><\/figure>\n
B\u00e0i t\u1eadp squat sumo t\u00e1c \u0111\u1ed9ng ch\u00ednh v\u00e0o c\u01a1 kh\u00e9p \u0111\u00f9i, c\u01a1 t\u1ee9 \u0111\u1ea7u, c\u01a1 m\u00f4ng. B\u00e0i t\u1eadp n\u00e0y t\u0103ng s\u1ee9c m\u1ea1nh \u0111\u00f9i trong gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean d\u00e2y ch\u1eb1ng b\u00ean trong v\u00e0 v\u00f9ng pes anserinus (ch\u1ed7 b\u00e1m c\u1ee7a ba g\u00e2n \u1edf m\u1eb7t trong c\u1ee7a kh\u1edbp g\u1ed1i).<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng r\u1ed9ng h\u01a1n vai, m\u0169i ch\u00e2n xoay ra ngo\u00e0i 20 – 40\u00b0.<\/p>\n
– Si\u1ebft core v\u00e0 \u0111\u1ea9y h\u00f4ng v\u1ec1 sau khi h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, gi\u1eef \u0111\u1ea7u g\u1ed1i th\u1eb3ng h\u00e0ng v\u1edbi m\u0169i ch\u00e2n.<\/p>\n
– Ng\u1ed3i xu\u1ed1ng \u0111\u1ebfn m\u1ee9c \u0111\u00f9i g\u1ea7n song song v\u1edbi s\u00e0n (kh\u00f4ng c\u1ed1 xu\u1ed1ng qu\u00e1 s\u00e2u n\u1ebfu b\u1ea1n \u0111au g\u1ed1i).<\/p>\n
– \u0110\u1ea9y ng\u01b0\u1eddi \u0111\u1ee9ng l\u00ean b\u1eb1ng s\u1ee9c t\u1eeb g\u00f3t ch\u00e2n.<\/p>\n
– Th\u1ef1c hi\u1ec7n 10\u201312 l\u1ea7n, 2\u20133 hi\u1ec7p.<\/p>\n
C\u00f3 th\u1ec3 n\u00e2ng cao b\u00e0i t\u1eadp b\u1eb1ng c\u00e1c th\u00eam t\u1ea1 \u0111\u01a1n v\u00e0o b\u00e0i t\u1eadp. Trong khi t\u1eadp n\u00ean ng\u1ed3i xu\u1ed1ng ch\u1eadm 3 gi\u00e2y \u0111\u1ec3 t\u0103ng k\u00edch ho\u1ea1t c\u01a1.<\/p>\n
3. K\u00edch ho\u1ea1t c\u01a1 t\u1ee9 \u0111\u1ea7u<\/strong><\/h2>\n
\n
\n $\"C\u00e1ch$ \n <\/div>
\n
\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp r\u1ea5t hi\u1ec7u qu\u1ea3 trong giai \u0111o\u1ea1n \u0111\u1ea7u ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng, gi\u00fap \u1ed5n \u0111\u1ecbnh m\u1eb7t trong g\u1ed1i.<\/p>\n<\/figcaption><\/figure>\n
B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i ph\u1ea7n trong. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp r\u1ea5t hi\u1ec7u qu\u1ea3 trong giai \u0111o\u1ea1n \u0111\u1ea7u ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng, gi\u00fap \u1ed5n \u0111\u1ecbnh m\u1eb7t trong g\u1ed1i.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– Ng\u1ed3i ho\u1eb7c n\u1eb1m, du\u1ed7i th\u1eb3ng ch\u00e2n; \u0111\u1eb7t kh\u0103n cu\u1ed9n nh\u1ecf ho\u1eb7c g\u1ed1i m\u1ecfng d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i.<\/p>\n
– Si\u1ebft m\u1ea1nh c\u01a1 t\u1ee9 \u0111\u1ea7u sao cho m\u1eb7t sau \u0111\u1ea7u g\u1ed1i \u00e9p xu\u1ed1ng kh\u0103n.<\/p>\n
– Gi\u1eef 5 gi\u00e2y r\u1ed3i th\u1ea3.<\/p>\n
– Th\u1ef1c hi\u1ec7n 10 – 15 l\u1ea7n, 3 hi\u1ec7p m\u1ed7i b\u00ean.<\/p>\n
L\u01b0u \u00fd, kh\u00f4ng nh\u1ea5c g\u00f3t ch\u00e2n kh\u1ecfi m\u1eb7t \u0111\u1ea5t khi t\u1eadp. Ng\u01b0\u1eddi t\u1eadp c\u00f3 c\u1ea3m gi\u00e1c c\u0103ng nh\u1eb9 ph\u00eda tr\u01b0\u1edbc \u0111\u00f9i l\u00e0 b\u00ecnh th\u01b0\u1eddng.<\/p>\n
4. Squat v\u1edbi b\u00f3ng t\u01b0\u1eddng<\/strong><\/h2>\n
\n
\n $\"C\u00e1ch$ \n <\/div>
\n
Squat v\u1edbi b\u00f3ng t\u01b0\u1eddng t\u00e1c \u0111\u1ed9ng ch\u00ednh v\u00e0o c\u01a1 t\u1ee9 \u0111\u1ea7u, c\u01a1 \u0111\u00f9i trong, c\u01a1 m\u00f4ng.<\/p>\n<\/figcaption><\/figure>\n
Squat v\u1edbi b\u00f3ng t\u01b0\u1eddng t\u00e1c \u0111\u1ed9ng ch\u00ednh v\u00e0o c\u01a1 t\u1ee9 \u0111\u1ea7u, c\u01a1 \u0111\u00f9i trong, c\u01a1 m\u00f4ng. B\u00e0i t\u1eadp n\u00e0y l\u00e0 b\u00e0i t\u1eadp l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi c\u00f3 g\u1ed1i y\u1ebfu ho\u1eb7c \u0111ang t\u1eadp quay l\u1ea1i sau ch\u1ea5n th\u01b0\u01a1ng, c\u00f3 th\u1ec3 gi\u1ea3m t\u1ea3i cho g\u1ed1i nh\u1edd h\u1ed7 tr\u1ee3 t\u1eeb b\u00f3ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng d\u1ef1a v\u00e0o b\u00f3ng \u0111\u1eb7t gi\u1eefa l\u01b0ng d\u01b0\u1edbi v\u00e0 t\u01b0\u1eddng.<\/p>\n
– Ch\u00e2n \u0111\u1eb7t ra tr\u01b0\u1edbc m\u1ed9t ch\u00fat \u0111\u1ec3 khi squat, \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/p>\n
– H\u1ea1 ng\u01b0\u1eddi t\u1eeb t\u1eeb \u0111\u1ebfn g\u00f3c g\u1ed1i 60\u201390\u00b0 (d\u1eebng l\u1ea1i n\u1ebfu \u0111au).<\/p>\n
– \u0110\u1ea9y ng\u01b0\u1eddi l\u00ean v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/p>\n
– Th\u1ef1c hi\u1ec7n 10 – 12 l\u1ea7n, 3 hi\u1ec7p.<\/p>\n
\u0110\u1ec3 b\u00e0i t\u1eadp mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao, ng\u01b0\u1eddi t\u1eadp c\u1ea7n l\u01b0u \u00fd:<\/p>\n
\n
\n
\n
$\"C\u00e1c$ <\/a>
\n
C\u00e1c ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i d\u1ec5 g\u1eb7p khi ch\u1ea1y b\u1ed9<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– Gi\u1eef l\u01b0ng \u00e1p v\u00e0o b\u00f3ng trong su\u1ed1t chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n
– Kh\u00f4ng b\u1eadt ng\u01b0\u1eddi l\u00ean qu\u00e1 nhanh, tr\u00e1nh t\u0103ng \u00e1p l\u1ef1c l\u00ean g\u1ed1i.<\/p>\n
– Tr\u00e1nh \u0111au nh\u00f3i, \u0111au t\u0103ng khi t\u1eadp v\u00ec \u0111\u00e2y l\u00e0 d\u1ea5u hi\u1ec7u m\u00f4 \u0111ang b\u1ecb k\u00edch \u1ee9ng.<\/p>\n
– N\u1ebfu g\u1ed1i \u0111ang s\u01b0ng, n\u00f3ng, h\u1ea1n ch\u1ebf c\u00e1c b\u00e0i squat, \u01b0u ti\u00ean quad set v\u00e0 n\u00e2ng ch\u00e2n th\u1eb3ng.<\/p>\n
– B\u1ed5 sung th\u00eam b\u00e0i t\u1eadp m\u00f4ng (nh\u01b0 c\u1ea7u m\u00f4ng, n\u00e2ng ch\u00e2n sang ngang khi n\u1eb1m nghi\u00eang) \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh tr\u1ee5c ch\u00e2n, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng b\u00ean trong g\u1ed1i.<\/p>\n
– Ki\u1ec3m so\u00e1t tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00ec th\u1eeba c\u00e2n l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i 20\u201330% m\u1ed7i b\u01b0\u1edbc \u0111i.<\/p>\n
– N\u1ebfu \u0111au k\u00e9o d\u00e0i h\u01a1n 2\u20133 tu\u1ea7n, n\u00ean g\u1eb7p b\u00e1c s\u0129 chuy\u00ean khoa c\u01a1 x\u01b0\u01a1ng kh\u1edbp ho\u1eb7c b\u00e1c s\u0129 y h\u1ecdc th\u1ec3 thao.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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Sau khi t\u1eadp luy\u1ec7n, Tr\u00e1nh xa c\u00e1c lo\u1ea1i n\u01b0\u1edbc n\u00e0y I SK\u0110S<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Di ch\u1ee9ng ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i 4 n\u0103m tr\u01b0\u1edbc t\u00f4i b\u1ecb ng\u00e3, \u0111\u1ea7u g\u1ed1i s\u01b0ng v\u00e0 b\u1ea7m t\u00edm nh\u01b0ng kho\u1ea3ng n\u1eeda th\u00e1ng sau th\u00ec b\u1edbt s\u01b0ng, b\u1edbt \u0111au, tuy \u0111i l\u1ea1i v\u1eabn c\u00f2n kh\u00f3 ch\u1ecbu. Th\u1eddi gian sau m\u1ed7i l\u1ea7n ch\u1ea1y nh\u1ea3y, ch\u00e2n t\u00f4i hay qu\u1ef5 xu\u1ed1ng \u0111au bu\u1ed1t, nh\u1ea5t l\u00e0 l\u00fac b\u1ecb v\u1ea5p. G\u1ea7n […]<\/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-1296","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\/1296","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=1296"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1296\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1296"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

1. N\u00e2ng ch\u00e2n th\u1eb3ng h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i<\/strong><\/h2>\n\n\n \n <\/div>

2. Squat sumo<\/strong><\/h2>\n\n\n \n <\/div>