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

1. T\u00e1ch c\u01a1 b\u1ee5ng d\u01b0\u1edbi sau sinh l\u00e0 g\u00ec?<\/a><\/li>\n
2. C\u00e1c b\u00e0i t\u1eadp ph\u1ee5c h\u1ed3i c\u01a1 hi\u1ec7u qu\u1ea3 <\/a><\/li>\n
3. L\u01b0u \u00fd \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3<\/a><\/li>\n<\/ul>\n<\/div>\n
Sau khi sinh con, m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn nh\u1ea5t m\u00e0 h\u1ea7u h\u1ebft c\u00e1c m\u1eb9 g\u1eb7p ph\u1ea3i l\u00e0 t\u00ecnh tr\u1ea1ng t\u00e1ch c\u01a1 b\u1ee5ng<\/a> th\u1eb3ng. \u0110\u00e2y l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng hai b\u00ean c\u01a1 b\u1ee5ng th\u1eb3ng (c\u01a1 6 m\u00fai) b\u1ecb gi\u00e3n ra v\u00e0 t\u00e1ch r\u1eddi nhau \u1edf \u0111\u01b0\u1eddng tr\u1eafng gi\u1eefa b\u1ee5ng do \u00e1p l\u1ef1c t\u1eeb t\u1eed cung \u0111ang l\u1edbn d\u1ea7n trong su\u1ed1t thai k\u1ef3. K\u1ebft qu\u1ea3 l\u00e0 v\u00f9ng b\u1ee5ng d\u01b0\u1edbi th\u01b0\u1eddng b\u1ecb ph\u00ecnh, m\u1ec1m nh\u0169n, m\u1ea5t ki\u1ec3m so\u00e1t v\u00e0 tr\u00f4ng nh\u01b0 v\u1eabn “c\u00f3 b\u1ea7u” d\u00f9 \u0111\u00e3 sinh xong nhi\u1ec1u th\u00e1ng.<\/p>\n
\u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t m\u00e0 h\u1ea7u h\u1ebft c\u00e1c m\u1eb9 kh\u00f4ng bi\u1ebft: N\u1ebfu \u0111ang b\u1ecb t\u00e1ch c\u01a1 b\u1ee5ng (\u0111\u1eb7c bi\u1ec7t t\u1eeb 2\u20133 ng\u00f3n tay tr\u1edf l\u00ean), vi\u1ec7c v\u1ed9i v\u00e0ng t\u1eadp c\u00e1c b\u00e0i g\u1eadp b\u1ee5ng truy\u1ec1n th\u1ed1ng (crunches, sit-up, plank<\/a> th\u00f4ng th\u01b0\u1eddng, leg raise\u2026) kh\u00f4ng nh\u1eefng kh\u00f4ng gi\u00fap l\u00e0m nh\u1ecf v\u00f2ng eo m\u00e0 c\u00f2n khi\u1ebfn kho\u1ea3ng t\u00e1ch r\u1ed9ng h\u01a1n, l\u00e0m t\u1ed5n th\u01b0\u01a1ng th\u00eam m\u00f4 li\u00ean k\u1ebft…<\/p>\n
V\u00ec v\u1eady, tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp b\u1ee5ng n\u00e0o, b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean l\u00e0 ph\u1ea3i t\u1ef1 ki\u1ec3m tra xem m\u00ecnh c\u00f3 \u0111ang b\u1ecb t\u00e1ch c\u01a1 b\u1ee5ng hay kh\u00f4ng.<\/p>\n
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\n $\"5$ \n <\/div>
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V\u00f9ng b\u1ee5ng tr\u1edf th\u00e0nh n\u1ed7i b\u0103n kho\u0103n h\u00e0ng \u0111\u1ea7u trong h\u00e0nh tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00f3c d\u00e1ng sau sinh.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch ki\u1ec3m tra nhanh t\u1ea1i nh\u00e0:<\/i><\/p>\n
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N\u1eb1m ng\u1eeda, co g\u1ed1i, b\u00e0n ch\u00e2n ch\u1ed1ng s\u00e0n.<\/li>\n
\u0110\u1eb7t 2\u20133 ng\u00f3n tay d\u1ecdc ngay tr\u00ean r\u1ed1n (ho\u1eb7c d\u01b0\u1edbi r\u1ed1n).<\/li>\n
Nh\u1eb9 nh\u00e0ng n\u00e2ng \u0111\u1ea7u v\u00e0 vai l\u00ean kh\u1ecfi s\u00e0n.<\/li>\n
N\u1ebfu b\u1ea1n c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c kho\u1ea3ng tr\u1ed1ng gi\u1eefa hai d\u1ea3i c\u01a1 r\u1ed9ng h\u01a1n 2 ng\u00f3n tay (kho\u1ea3ng >2 cm) ho\u1eb7c th\u1ea5y v\u00f9ng gi\u1eefa b\u1ee5ng ph\u00ecnh l\u00ean r\u00f5 r\u1ec7t, r\u1ea5t c\u00f3 th\u1ec3 m\u1eb9 \u0111ang b\u1ecb t\u00e1ch c\u01a1 b\u1ee5ng m\u1ee9c \u0111\u1ed9 trung b\u00ecnh\u2013n\u1eb7ng.<\/li>\n<\/ul>\n
Khi \u0111\u00e3 x\u00e1c \u0111\u1ecbnh c\u00f3 t\u00e1ch c\u01a1, m\u1ecdi b\u00e0i t\u1eadp ph\u1ea3i \u01b0u ti\u00ean ch\u1eefa l\u00e0nh kho\u1ea3ng t\u00e1ch tr\u01b0\u1edbc (k\u00edch ho\u1ea1t c\u01a1 ngang b\u1ee5ng, c\u01a1 s\u00e0n ch\u1eadu v\u00e0 h\u00f4 h\u1ea5p c\u01a1 ho\u00e0nh), thay v\u00ec c\u00e1c \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng m\u1ea1nh). Ch\u1ec9 khi kho\u1ea3ng t\u00e1ch gi\u1ea3m xu\u1ed1ng d\u01b0\u1edbi 2 ng\u00f3n tay v\u00e0 b\u1ee5ng kh\u00f4ng c\u00f2n ph\u00ecnh khi g\u1eafng s\u1ee9c, m\u1eb9 m\u1edbi n\u00ean chuy\u1ec3n sang c\u00e1c b\u00e0i t\u1eadp b\u1ee5ng d\u01b0\u1edbi chuy\u00ean s\u00e2u \u0111\u1ec3 l\u1ea5y l\u1ea1i v\u00f2ng eo thon g\u1ecdn<\/p>\n
2. C\u00e1c b\u00e0i t\u1eadp ph\u1ee5c h\u1ed3i c\u01a1 hi\u1ec7u qu\u1ea3 <\/span><\/h2>\n
Nguy\u00ean t\u1eafc \u0111\u1ec3 t\u1eadp luy\u1ec7n sau sinh l\u00e0 b\u1eaft \u0111\u1ea7u t\u1eeb c\u01a1 l\u00f5i s\u00e2u (core) v\u00e0 ti\u1ebfn t\u1edbi c\u01a1 b\u1ee5ng ngo\u00e0i, lu\u00f4n \u0111\u1eb7t s\u1ef1 an to\u00e0n c\u1ee7a c\u1ed9t s\u1ed1ng v\u00e0 s\u00e0n ch\u1eadu l\u00ean h\u00e0ng \u0111\u1ea7u.<\/p>\n
Giai \u0111o\u1ea1n ph\u1ee5c h\u1ed3i ban \u0111\u1ea7u (t\u00e1i k\u00edch ho\u1ea1t)<\/i><\/b><\/p>\n
\u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n t\u1eadp trung v\u00e0o vi\u1ec7c t\u00e1i t\u1ea1o k\u1ebft n\u1ed1i gi\u1eefa n\u00e3o b\u1ed9 v\u00e0 c\u01a1 b\u1eafp, c\u1ee7ng c\u1ed1 c\u01a1 ngang b\u1ee5ng.<\/p>\n
– Th\u1edf c\u01a1 ho\u00e0nh <\/a>v\u00e0 k\u00edch ho\u1ea1t s\u00e0n ch\u1eadu: <\/i>Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp kegel k\u1ebft h\u1ee3p v\u1edbi h\u01a1i th\u1edf s\u00e2u. Khi th\u1edf ra, si\u1ebft ch\u1eb7t c\u01a1 s\u00e0n ch\u1eadu (nh\u01b0 n\u00edn ti\u1ec3u) v\u00e0 r\u00fat r\u1ed1n \u00e9p s\u00e1t v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng. Vi\u1ec7c n\u00e0y c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nhi\u1ec1u l\u1ea7n trong ng\u00e0y.<\/p>\n
– Heel slides (tr\u01b0\u1ee3t g\u00f3t ch\u00e2n):<\/i> N\u1eb1m ng\u1eeda, g\u1ed1i cong. Trong khi v\u1eabn si\u1ebft ch\u1eb7t c\u01a1 l\u00f5i v\u00e0 gi\u1eef l\u01b0ng d\u01b0\u1edbi c\u1ed1 \u0111\u1ecbnh, t\u1eeb t\u1eeb tr\u01b0\u1ee3t m\u1ed9t g\u00f3t ch\u00e2n ra xa cho \u0111\u1ebfn khi ch\u00e2n th\u1eb3ng. K\u00e9o ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. \u0110\u1ea3m b\u1ea3o l\u01b0ng kh\u00f4ng b\u1ecb v\u00f5ng.<\/p>\n
– G\u1eadp b\u1ee5ng<\/a> ng\u01b0\u1ee3c bi\u1ebfn th\u1ec3:<\/i> N\u1eb1m ng\u1eeda, c\u1eb3ng ch\u00e2n n\u00e2ng song song s\u00e0n, si\u1ebft c\u01a1 b\u1ee5ng d\u01b0\u1edbi v\u00e0 t\u1eeb t\u1eeb h\u1ea1 t\u1eebng g\u00f3t ch\u00e2n ch\u1ea1m s\u00e0n, sau \u0111\u00f3 nh\u1ea5c l\u00ean; lu\u00f4n gi\u1eef l\u01b0ng d\u01b0\u1edbi \u00e1p s\u00e1t s\u00e0n.<\/p>\n
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\n $\"5$ \n <\/div>
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B\u00e0i t\u1eadp kegel.<\/p>\n<\/figcaption><\/figure>\n
Giai \u0111o\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh<\/i><\/b><\/p>\n
Sau khi c\u01a1 l\u00f5i \u0111\u00e3 v\u1eefng ch\u1eafc (th\u01b0\u1eddng l\u00e0 sau 10-12 tu\u1ea7n v\u00e0 kh\u00f4ng c\u00f2n kho\u1ea3ng c\u00e1ch t\u00e1ch c\u01a1 l\u1edbn), c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 v\u1edbi c\u00e1c b\u00e0i t\u1eadp ki\u1ec3m so\u00e1t.<\/p>\n
– Bird dog:<\/i> B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf b\u00f2, si\u1ebft ch\u1eb7t c\u01a1 l\u00f5i, du\u1ed7i th\u1eb3ng tay v\u00e0 ch\u00e2n \u0111\u1ed1i di\u1ec7n (v\u00ed d\u1ee5: tay ph\u1ea3i v\u00e0 ch\u00e2n tr\u00e1i) song song v\u1edbi s\u00e0n. Tr\u1ecdng t\u00e2m c\u1ee7a b\u00e0i t\u1eadp l\u00e0 gi\u1eef cho l\u01b0ng v\u00e0 h\u00f4ng ho\u00e0n to\u00e0n c\u1ed1 \u0111\u1ecbnh v\u00e0 kh\u00f4ng b\u1ecb xoay trong su\u1ed1t qu\u00e1 tr\u00ecnh di chuy\u1ec3n.<\/p>\n
– Kneeling plank (plank qu\u1ef3 g\u1ed1i):<\/i> \u0110\u00e2y l\u00e0 bi\u1ebfn th\u1ec3 an to\u00e0n c\u1ee7a plank; ch\u1ed1ng khu\u1ef7u tay ho\u1eb7c b\u00e0n tay, gi\u1eef \u0111\u1ea7u g\u1ed1i ch\u1ea1m s\u00e0n (ch\u1ee9 kh\u00f4ng ph\u1ea3i b\u00e0n ch\u00e2n); si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng \u0111\u1ec3 c\u01a1 th\u1ec3 t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u1ed1i t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng; gi\u1eef t\u01b0 th\u1ebf t\u0129nh t\u1eeb 30 \u0111\u1ebfn 60 gi\u00e2y.<\/p>\n
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\u0110\u1ed9ng t\u00e1c bird dog.<\/p>\n<\/figcaption><\/figure>\n
3. L\u01b0u \u00fd \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3<\/h2>\n
\u0110\u1ec3 h\u00e0nh tr\u00ecnh ph\u1ee5c h\u1ed3i di\u1ec5n ra su\u00f4n s\u1ebb v\u00e0 \u0111\u1ea1t k\u1ebft qu\u1ea3 b\u1ec1n v\u1eefng, ng\u01b0\u1eddi m\u1eb9 c\u1ea7n tu\u00e2n th\u1ee7 nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng sau:<\/p>\n
\u0110\u1eb7t an to\u00e0n l\u00ean h\u00e0ng \u0111\u1ea7u v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3<\/i><\/b><\/p>\n
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Tham v\u1ea5n y t\u1ebf: Ch\u1ec9 b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n sau khi \u0111\u01b0\u1ee3c b\u00e1c s\u0129 cho ph\u00e9p (th\u00f4ng th\u01b0\u1eddng l\u00e0 6 tu\u1ea7n sau sinh th\u01b0\u1eddng v\u00e0 8-12 tu\u1ea7n sau sinh m\u1ed5).<\/li>\n
Tr\u00e1nh b\u00e0i t\u1eadp truy\u1ec1n th\u1ed1ng: Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp g\u1eadp b\u1ee5ng, n\u00e2ng ch\u00e2n th\u1eb3ng t\u1eeb t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda ho\u1eb7c c\u00e1c b\u00e0i t\u1eadp xoay ng\u01b0\u1eddi m\u1ea1nh n\u1ebfu ch\u01b0a ph\u1ee5c h\u1ed3i ho\u00e0n to\u00e0n.<\/li>\n
Ng\u1eebng t\u1eadp: N\u1ebfu c\u1ea3m th\u1ea5y \u0111au \u1edf l\u01b0ng d\u01b0\u1edbi ho\u1eb7c s\u00e0n ch\u1eadu, ho\u1eb7c th\u1ea5y b\u1ee5ng ph\u1ed3ng l\u00ean (g\u00e2y \u00e1p l\u1ef1c v\u00e0o \u0111\u01b0\u1eddng gi\u1eefa) trong khi t\u1eadp, c\u1ea7n ng\u01b0ng ngay l\u1eadp t\u1ee9c.<\/li>\n<\/ul>\n
Dinh d\u01b0\u1ee1ng quy\u1ebft \u0111\u1ecbnh k\u1ebft qu\u1ea3<\/i><\/b><\/p>\n
Gi\u1ea3m m\u1ee1 b\u1ee5ng l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a 30% t\u1eadp luy\u1ec7n v\u00e0 70% dinh d\u01b0\u1ee1ng.<\/p>\n
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Protein v\u00e0 ch\u1ea5t x\u01a1:<\/i> T\u0103ng c\u01b0\u1eddng protein (th\u1ecbt n\u1ea1c, tr\u1ee9ng, s\u1eefa) \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i m\u00f4 c\u01a1 v\u00e0 ch\u1ea5t x\u01a1 (rau xanh, tr\u00e1i c\u00e2y) \u0111\u1ec3 c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c no.<\/li>\n
Hydrat h\u00f3a: <\/i>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 v\u00f4 c\u00f9ng c\u1ea7n thi\u1ebft, \u0111\u1eb7c bi\u1ec7t n\u1ebfu \u0111ang cho con b\u00fa, \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 ph\u1ee5c h\u1ed3i.<\/li>\n<\/ul>\n
Qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng v\u00e0 gi\u1ea5c ng\u1ee7<\/i><\/b><\/p>\n
Hormone cortisol (hormone g\u00e2y c\u0103ng th\u1eb3ng) l\u00e0 t\u00e1c nh\u00e2n ch\u00ednh th\u00fac \u0111\u1ea9y s\u1ef1 t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng. Vi\u1ec7c \u01b0u ti\u00ean th\u1eddi gian ngh\u1ec9 ng\u01a1i, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (d\u00f9 kh\u00f3 kh\u0103n) v\u00e0 t\u00ecm ki\u1ebfm s\u1ef1 h\u1ed7 tr\u1ee3 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ec3 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1 v\u00e0 t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c gi\u1ea3m m\u1ee1.<\/p>\n
\n $\"5$ <\/a>4 b\u00e0i t\u1eadp tr\u00ean gi\u01b0\u1eddng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi nhanh h\u01a1n g\u1eadp b\u1ee5ng sau 60 tu\u1ed5i<\/a><\/p>\n
SK\u0110S \u2013 Sau tu\u1ed5i 60, kh\u1ed1i c\u01a1 suy gi\u1ea3m, n\u1ed9i ti\u1ebft thay \u0111\u1ed5i v\u00e0 v\u1eadn \u0111\u1ed9ng h\u1ea1n ch\u1ebf khi\u1ebfn c\u01a1 l\u00f5i, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng b\u1ee5ng d\u01b0\u1edbi v\u00e0 s\u00e0n ch\u1eadu, y\u1ebfu d\u1ea7n. T\u1eadp g\u1eadp b\u1ee5ng truy\u1ec1n th\u1ed1ng k\u00e9m hi\u1ec7u qu\u1ea3, th\u1eadm ch\u00ed l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng, d\u1ec5 g\u00e2y \u0111au ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<\/div>\n
M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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G\u1ee3i \u00fd m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp \u0111au d\u00e2y th\u1ea7n kinh t\u1ecda | SK\u0110S #shorts<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
1. T\u00e1ch c\u01a1 b\u1ee5ng d\u01b0\u1edbi sau sinh l\u00e0 g\u00ec? N\u1ed9i dung 1. T\u00e1ch c\u01a1 b\u1ee5ng d\u01b0\u1edbi sau sinh l\u00e0 g\u00ec? 2. C\u00e1c b\u00e0i t\u1eadp ph\u1ee5c h\u1ed3i c\u01a1 hi\u1ec7u qu\u1ea3 3. L\u01b0u \u00fd \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 Sau khi sinh con, m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn nh\u1ea5t m\u00e0 h\u1ea7u […]<\/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-1297","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\/1297","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=1297"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1297\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1297"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}