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

1. C\u1ee9ng c\u1ed5 do \u0111\u00e2u? <\/a><\/li>\n
2. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u1ea3m c\u1ee9ng kh\u1edbp c\u1ed5<\/a><\/li>\n
2.1. B\u00e0i t\u1eadp c\u1eb1m g\u1eadp \u2013 \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf, gi\u1ea3m \u0111au c\u1ed5 do c\u00fai \u0111\u1ea7u<\/a><\/li>\n
2.2. Nghi\u00eang c\u1ed5 sang m\u1ed9t b\u00ean \u2013 k\u00e9o gi\u00e3n c\u01a1 c\u1ed5 b\u00ean hi\u1ec7u qu\u1ea3<\/a><\/li>\n
2.3. Xoay c\u1ed5 nh\u1eb9 nh\u00e0ng \u2013 gi\u1ea3m c\u1ee9ng c\u1ed5<\/a><\/li>\n
2.4. G\u1eadp c\u1ed5 v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u2013 gi\u1ea3i ph\u00f3ng c\u0103ng c\u1ee9ng v\u00f9ng c\u1ed5 sau<\/a><\/li>\n
2.5. Nh\u00fan v\u00e0 th\u1ea3 l\u1ecfng c\u01a1 thang \u2013 th\u01b0 gi\u00e3n c\u1ed5 vai sau ng\u00e0y d\u00e0i<\/a><\/li>\n
3. Nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng \u0111\u1ec3 ph\u00f2ng ng\u1eeba c\u1ee9ng c\u1ed5 l\u00e2u d\u00e0i<\/a><\/li>\n<\/ul>\n<\/div>\n
C\u1ee9ng c\u1ed5<\/a> l\u00e0 m\u1ed9t trong nh\u1eefng r\u1ed1i lo\u1ea1n c\u01a1 x\u01b0\u01a1ng kh\u1edbp th\u01b0\u1eddng g\u1eb7p nh\u1ea5t \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, \u0111\u1eb7c bi\u1ec7t \u1edf nh\u00f3m l\u00e0m vi\u1ec7c v\u0103n ph\u00f2ng, ng\u01b0\u1eddi cao tu\u1ed5i v\u00e0 nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed. T\u01b0 th\u1ebf c\u00fai \u0111\u1ea7u k\u00e9o d\u00e0i, ng\u1ed3i b\u1ea5t \u0111\u1ed9ng nhi\u1ec1u gi\u1edd, ng\u1ee7 sai t\u01b0 th\u1ebf ho\u1eb7c c\u0103ng th\u1eb3ng t\u00e2m l\u00fd \u0111\u1ec1u khi\u1ebfn c\u00e1c c\u01a1 v\u00f9ng c\u1ed5 \u2013 vai b\u1ecb co r\u00fat, gi\u1ea3m \u0111\u00e0n h\u1ed3i v\u00e0 h\u1ea1n ch\u1ebf bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng.<\/p>\n
C\u00e1c b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, l\u00e0 bi\u1ec7n ph\u00e1p quan tr\u1ecdng gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n, t\u0103ng bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng kh\u1edbp c\u1ed5 v\u00e0 ph\u00f2ng ng\u1eeba t\u00ecnh tr\u1ea1ng c\u1ee9ng c\u1ed5 k\u00e9o d\u00e0i. <\/p>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 b\u00e0i t\u1eadp c\u1ed5 \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u1ea3m c\u1ee9ng kh\u1edbp v\u00e0 ph\u1ee5c h\u1ed3i kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng, ph\u00f9 h\u1ee3p v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh\u00e0 ho\u1eb7c n\u01a1i l\u00e0m vi\u1ec7c.<\/p>\n
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\n $\"c\u1ee9ng$ \n <\/div>\n
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C\u1ee9ng c\u1ed5 l\u00e0 m\u1ed9t trong nh\u1eefng r\u1ed1i lo\u1ea1n c\u01a1 x\u01b0\u01a1ng kh\u1edbp th\u01b0\u1eddng g\u1eb7p nh\u1ea5t \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh.<\/p>\n<\/p><\/div>\n<\/div>\n
2. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u1ea3m c\u1ee9ng kh\u1edbp c\u1ed5<\/strong><\/h2>\n
Tr\u01b0\u1edbc khi t\u1eadp, b\u1ea1n h\u00e3y ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng tho\u1ea3i m\u00e1i, th\u1ea3 l\u1ecfng vai, h\u00edt th\u1edf s\u00e2u, di chuy\u1ec3n ch\u1eadm r\u00e3i, d\u1eebng l\u1ea1i n\u1ebfu xu\u1ea5t hi\u1ec7n \u0111au nh\u00f3i, ch\u00f3ng m\u1eb7t ho\u1eb7c t\u00ea lan xu\u1ed1ng tay.<\/p>\n
2.1. B\u00e0i t\u1eadp c\u1eb1m g\u1eadp \u2013 \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf, gi\u1ea3m \u0111au c\u1ed5 do c\u00fai \u0111\u1ea7u<\/strong><\/h3>\n
C\u00e1ch th\u1ef1c hi\u1ec7n: <\/strong><\/p>\n
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Ng\u1ed3i th\u1eb3ng l\u01b0ng, m\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc;<\/li>\n
T\u1eeb t\u1eeb k\u00e9o c\u1eb1m th\u1eb3ng v\u1ec1 ph\u00eda c\u1ed5, t\u1ea1o c\u1ea3m gi\u00e1c “c\u1eb1m \u0111\u00f4i” nh\u1eb9, nh\u01b0ng kh\u00f4ng c\u00fai \u0111\u1ea7u xu\u1ed1ng;<\/li>\n
Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 5 gi\u00e2y r\u1ed3i th\u1ea3 l\u1ecfng.<\/li>\n
S\u1ed1 l\u1ea7n th\u1ef1c hi\u1ec7n: 10\u201315 l\u1ea7n.<\/li>\n<\/ul>\n
T\u00e1c d\u1ee5ng: <\/strong>Theo Toi, t\u01b0 th\u1ebf \u0111\u1ea7u ch\u00fai v\u1ec1 ph\u00eda tr\u01b0\u1edbc khi d\u00f9ng m\u00e1y t\u00ednh, \u0111i\u1ec7n tho\u1ea1i khi\u1ebfn c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng c\u1ed5 b\u1ecb y\u1ebfu d\u1ea7n theo th\u1eddi gian. B\u00e0i t\u1eadp c\u1eb1m g\u1eadp gi\u00fap \u0111i\u1ec1u ch\u1ec9nh tr\u1ee5c c\u1ed9t s\u1ed1ng c\u1ed5,<\/a> gi\u1ea3m \u0111au \u0111\u1ea7u<\/a> do c\u0103ng th\u1eb3ng, t\u0103ng s\u1ee9c b\u1ec1n cho t\u01b0 th\u1ebf \u0111\u00fang\u2026 \u0110\u1ed9ng t\u00e1c n\u00e0y \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n ng\u1eafn g\u1ecdn m\u1ed7i gi\u1edd trong th\u1eddi gian l\u00e0m vi\u1ec7c.<\/p>\n
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\n $\"5$ \n <\/div>\n
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B\u00e0i t\u1eadp g\u1eadp c\u1eb1m gi\u00fap \u0111i\u1ec1u ch\u1ec9nh tr\u1ee5c c\u1ed9t s\u1ed1ng c\u1ed5, gi\u1ea3m c\u1ee9ng c\u1ed5…<\/p>\n<\/p><\/div>\n<\/div>\n
2.2. Nghi\u00eang c\u1ed5 sang m\u1ed9t b\u00ean \u2013 k\u00e9o gi\u00e3n c\u01a1 c\u1ed5 b\u00ean hi\u1ec7u qu\u1ea3<\/strong><\/h3>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n
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Th\u1ea3 l\u1ecfng vai, k\u00e9o vai ra xa tai.<\/li>\n
Nghi\u00eang \u0111\u1ea7u sang ph\u1ea3i, tai h\u01b0\u1edbng v\u1ec1 ph\u00eda vai, gi\u1eef m\u0169i nh\u00ecn th\u1eb3ng; c\u00f3 th\u1ec3 \u0111\u1eb7t nh\u1eb9 tay ph\u1ea3i l\u00ean \u0111\u1ea7u \u0111\u1ec3 t\u0103ng \u0111\u1ed9 k\u00e9o gi\u00e3n.<\/li>\n
Gi\u1eef 20\u201330 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n
S\u1ed1 l\u1ea7n th\u1ef1c hi\u1ec7n: 2 l\u1ea7n m\u1ed7i b\u00ean.<\/li>\n<\/ul>\n
T\u00e1c d\u1ee5ng: <\/strong>C\u00e1c c\u01a1 b\u1eadc thang v\u00e0 c\u01a1 thang tr\u00ean th\u01b0\u1eddng b\u1ecb c\u0103ng do \u0111eo t\u00fai n\u1eb7ng, g\u1ed3ng vai ho\u1eb7c c\u0103ng th\u1eb3ng t\u00e2m l\u00fd. B\u00e0i t\u1eadp n\u00e0y gi\u00fap gi\u00e3n c\u01a1 c\u1ed5 b\u00ean, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng li\u1ebfc nh\u00ecn sang hai ph\u00eda, gi\u1ea3m c\u1ea3m gi\u00e1c n\u1eb7ng c\u1ed5, m\u1ecfi vai\u2026 Th\u1ef1c hi\u1ec7n v\u00e0o bu\u1ed5i s\u00e1ng gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n, d\u1ec5 ch\u1ecbu cho c\u1ea3 ng\u00e0y.<\/p>\n
2.3. Xoay c\u1ed5 nh\u1eb9 nh\u00e0ng \u2013 gi\u1ea3m c\u1ee9ng c\u1ed5<\/strong><\/h3>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n
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\u0110\u1ee9ng ho\u1eb7c ng\u1ed3i th\u1eb3ng.<\/li>\n
Xoay \u0111\u1ea7u sang tr\u00e1i trong gi\u1edbi h\u1ea1n tho\u1ea3i m\u00e1i, m\u1eaft nh\u00ecn qua vai sau.<\/li>\n
Gi\u1eef 5 gi\u00e2y r\u1ed3i tr\u1edf v\u1ec1 gi\u1eefa, l\u1eb7p l\u1ea1i sang ph\u1ea3i.<\/li>\n
S\u1ed1 l\u1ea7n th\u1ef1c hi\u1ec7n: 10 l\u1ea7n m\u1ed7i b\u00ean.<\/li>\n<\/ul>\n
T\u00e1c d\u1ee5ng: <\/strong>Vi\u1ec7c \u00edt xoay \u0111\u1ea7u khi\u1ebfn c\u00e1c kh\u1edbp c\u1ed5 b\u1ecb “\u0111\u00f3ng c\u1ee9ng”, l\u00e0m gi\u1ea3m t\u1ea7m nh\u00ecn ngo\u1ea1i vi \u2013 \u0111i\u1ec1u \u0111\u1eb7c bi\u1ec7t b\u1ea5t l\u1ee3i v\u1edbi ng\u01b0\u1eddi l\u00e1i xe ho\u1eb7c \u0111i xe \u0111\u1ea1p. \u0110\u1ed9ng t\u00e1c xoay c\u1ed5 gi\u00fap b\u00f4i tr\u01a1n kh\u1edbp c\u1ed5,<\/a> m\u1edf r\u1ed9ng ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng an to\u00e0n, c\u1ea3i thi\u1ec7n ph\u1ea3n x\u1ea1 quan s\u00e1t\u2026 C\u00f3 th\u1ec3 k\u1ebft h\u1ee3p g\u1eadp c\u1eb1m nh\u1eb9 tr\u01b0\u1edbc khi xoay \u0111\u1ec3 ki\u1ec3m so\u00e1t \u0111\u1ed9ng t\u00e1c t\u1ed1t h\u01a1n.<\/p>\n
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D\u00f9ng thu\u1ed1c gi\u00e3n c\u01a1 tr\u1ecb \u0111au c\u1ed5 vai g\u00e1y th\u1ebf n\u00e0o cho an to\u00e0n?<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
2.4. G\u1eadp c\u1ed5 v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u2013 gi\u1ea3i ph\u00f3ng c\u0103ng c\u1ee9ng v\u00f9ng c\u1ed5 sau<\/strong><\/h3>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n
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T\u1eeb t\u1eeb h\u1ea1 c\u1eb1m xu\u1ed1ng ng\u1ef1c, \u0111\u1ec3 m\u1eaft nh\u00ecn xu\u1ed1ng t\u1ef1 nhi\u00ean.<\/li>\n
Th\u1ea3 l\u1ecfng ho\u00e0n to\u00e0n \u0111\u1ec3 tr\u1ecdng l\u1ef1c k\u00e9o gi\u00e3n ph\u1ea7n c\u1ed5 sau.<\/li>\n
Gi\u1eef 20\u201330 gi\u00e2y, th\u1edf \u0111\u1ec1u.<\/li>\n
S\u1ed1 l\u1ea7n th\u1ef1c hi\u1ec7n: 3 l\u1ea7n.<\/li>\n<\/ul>\n
T\u00e1c d\u1ee5ng: <\/strong>C\u01a1 thang tr\u00ean v\u00e0 c\u01a1 n\u00e2ng x\u01b0\u01a1ng b\u1ea3 vai th\u01b0\u1eddng b\u1ecb co ng\u1eafn do nh\u00ecn m\u00e0n h\u00ecnh qu\u00e1 l\u00e2u. \u0110\u1ed9ng t\u00e1c g\u1eadp c\u1ed5 gi\u00fap gi\u00e3n c\u00e1c \u0111i\u1ec3m c\u0103ng c\u1ee9ng, gi\u1ea3m \u0111au c\u1ed5 vai g\u00e1y,<\/a> c\u1ea3i thi\u1ec7n c\u1ea3m gi\u00e1c linh ho\u1ea1t\u2026 Ng\u01b0\u1eddi c\u00f3 \u0111\u1ed9 d\u1ebbo t\u1ed1t c\u00f3 th\u1ec3 \u0111an hai tay ra sau \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 k\u00e9o gi\u00e3n.<\/p>\n
2.<\/b>5. Nh\u00fan v\u00e0 th\u1ea3 l\u1ecfng c\u01a1 thang \u2013 th\u01b0 gi\u00e3n c\u1ed5 vai sau ng\u00e0y d\u00e0i<\/strong><\/h3>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n
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N\u00e2ng vai l\u00ean s\u00e1t tai, si\u1ebft nh\u1eb9 hai x\u01b0\u01a1ng b\u1ea3 vai ra sau, gi\u1eef 2 gi\u00e2y.<\/li>\n
Sau \u0111\u00f3 th\u1ea3 l\u1ecfng v\u00e0 th\u1edf ra m\u1ea1nh.<\/li>\n
Ti\u1ebfp theo, xoay vai ra sau 5 l\u1ea7n, r\u1ed3i xoay v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n
S\u1ed1 l\u1ea7n th\u1ef1c hi\u1ec7n: 10 l\u1ea7n.<\/li>\n<\/ul>\n
T\u00e1c d\u1ee5ng: <\/strong>B\u00e0i t\u1eadp n\u00e0y gi\u00fap gi\u1ea3i ph\u00f3ng c\u0103ng th\u1eb3ng c\u01a1 thang, c\u1ea3i thi\u1ec7n nh\u1ecbp \u0111i\u1ec7u v\u1eadn \u0111\u1ed9ng c\u1ee7a x\u01b0\u01a1ng b\u1ea3 vai, gi\u00fap c\u1ed5 “v\u01b0\u01a1n cao” v\u00e0 nh\u1eb9 nh\u00f5m h\u01a1n\u2026 Th\u1ef1c hi\u1ec7n v\u00e0o bu\u1ed5i t\u1ed1i, k\u1ebft h\u1ee3p t\u1eafm n\u01b0\u1edbc \u1ea5m, gi\u00fap th\u01b0 gi\u00e3n to\u00e0n b\u1ed9 v\u00f9ng c\u1ed5 vai.<\/a><\/p>\n
3.<\/b> Nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng \u0111\u1ec3 ph\u00f2ng ng\u1eeba c\u1ee9ng c\u1ed5 l\u00e2u d\u00e0i<\/strong><\/h2>\n
\u0110\u1ec3 c\u00e1c b\u00e0i t\u1eadp c\u1ed5 ph\u00e1t huy hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u, c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb:<\/p>\n
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U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y<\/li>\n
\u0110\u1ee9ng d\u1eady, thay \u0111\u1ed5i t\u01b0 th\u1ebf m\u1ed7i 45\u201360 ph\u00fat<\/li>\n
\u0110i\u1ec1u ch\u1ec9nh b\u00e0n gh\u1ebf, m\u00e0n h\u00ecnh \u0111\u00fang t\u01b0 th\u1ebf c\u00f4ng th\u00e1i h\u1ecdc<\/li>\n
Theo d\u00f5i s\u1ef1 c\u1ea3i thi\u1ec7n h\u00e0ng tu\u1ea7n (xoay c\u1ed5 d\u1ec5 h\u01a1n, bu\u1ed9c t\u00f3c ho\u1eb7c m\u1eb7c \u00e1o thu\u1eadn l\u1ee3i h\u01a1n)<\/li>\n<\/ul>\n
N\u1ebfu xu\u1ea5t hi\u1ec7n \u0111au nh\u00f3i d\u1eef d\u1ed9i, ch\u00f3ng m\u1eb7t, t\u00ea lan xu\u1ed1ng tay ho\u1eb7c y\u1ebfu c\u01a1, c\u1ea7n \u0111i kh\u00e1m b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u \u0111\u1ec3 lo\u1ea1i tr\u1eeb c\u00e1c v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng nh\u01b0 tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m c\u1ed5.<\/a><\/p>\n
M\u1eddi b\u1ea1n xem th\u00eam video:<\/b><\/p>\n
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Nguy\u00ean nh\u00e2n g\u00e2y ra tho\u00e1i h\u00f3a kh\u1edbp c\u1ed9t s\u1ed1ng | SK\u0110S<\/p>\n<\/p><\/div>\n<\/div>\n
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1. C\u1ee9ng c\u1ed5 do \u0111\u00e2u? N\u1ed9i dung 1. C\u1ee9ng c\u1ed5 do \u0111\u00e2u? 2. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u1ea3m c\u1ee9ng kh\u1edbp c\u1ed5 2.1. B\u00e0i t\u1eadp c\u1eb1m g\u1eadp \u2013 \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf, gi\u1ea3m \u0111au c\u1ed5 do c\u00fai \u0111\u1ea7u 2.2. Nghi\u00eang c\u1ed5 sang m\u1ed9t b\u00ean \u2013 k\u00e9o gi\u00e3n c\u01a1 c\u1ed5 b\u00ean hi\u1ec7u qu\u1ea3 2.3. Xoay c\u1ed5 nh\u1eb9 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1763","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1763","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=1763"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1763\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1763"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}