{"id":15257,"date":"2026-09-05T17:17:30","date_gmt":"2026-09-05T10:17:30","guid":{"rendered":"https:\/\/useful.vn\/?p=15257"},"modified":"2026-09-05T17:17:30","modified_gmt":"2026-09-05T10:17:30","slug":"ngoi-xom-dung-cach-de-cai-thien-voc-dang","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=15257","title":{"rendered":"Ng\u1ed3i x\u1ed5m \u0111\u00fang c\u00e1ch \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng"},"content":{"rendered":"
\n


\n Ng\u1ed3i x\u1ed5m l\u00e0 b\u00e0i t\u1eadp mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt. <\/strong><\/h2>\n

1. Ng\u1ed3i x\u1ed5m t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u1eefng nh\u00f3m c\u01a1 n\u00e0o?<\/strong><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng ng\u1ed3i x\u1ed5m hay c\u00f2n g\u1ecdi l\u00e0 squat ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 b\u00e0i t\u1eadp cho ch\u00e2n nh\u01b0ng th\u1ef1c t\u1ebf \u0111\u1ed9ng t\u00e1c n\u00e0y huy \u0111\u1ed9ng c\u00f9ng l\u00fac nhi\u1ec1u nh\u00f3m c\u01a1: \u0111\u00f9i, m\u00f4ng, b\u1ee5ng v\u00e0 l\u01b0ng. Ch\u00ednh nh\u1edd t\u00e1c \u0111\u1ed9ng to\u00e0n th\u00e2n n\u00e0y m\u00e0 ng\u1ed3i x\u1ed5m \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp n\u1ec1n t\u1ea3ng hi\u1ec7u qu\u1ea3 nh\u1ea5t, kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n d\u01b0\u1edbi m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang khi \u0111\u1ee9ng, ng\u1ed3i h\u00e0ng ng\u00e0y.<\/p>\n

Nh\u1edd kh\u1ea3 n\u0103ng huy \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1 c\u00f9ng l\u00fac, ng\u1ed3i x\u1ed5m mang l\u1ea1i m\u1ed9t lo\u1ea1t l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng:<\/p>\n

– T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng, hai nh\u00f3m c\u01a1 l\u1edbn nh\u1ea5t c\u01a1 th\u1ec3.<\/p>\n

– C\u1ee7ng c\u1ed1 c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 l\u01b0ng, h\u1ed7 tr\u1ee3 duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang.<\/p>\n

– C\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c t\u1ed5ng th\u1ec3 v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y.<\/p>\n

– Gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng nh\u1edd t\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a kh\u1edbp g\u1ed1i, h\u00f4ng.<\/p>\n

– H\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n nh\u1edd ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1.<\/p>\n

D\u00f9 \u0111\u1ed9ng t\u00e1c tr\u00f4ng kh\u00e1 \u0111\u01a1n gi\u1ea3n, \u00edt nh\u1ea5t \u1edf giai \u0111o\u1ea1n \u0111\u1ea7u l\u00e0m quen, ng\u01b0\u1eddi m\u1edbi t\u1eadp n\u00ean t\u1eadp d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 ch\u1ea5t \u0111\u1ec3 \u0111\u01b0\u1ee3c ch\u1ec9nh s\u1eeda k\u1ecbp th\u1eddi, gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

\n
\n
\"Th\u1ef1c<\/span><\/div>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch, ng\u1ed3i x\u1ed5m l\u00e0 b\u00e0i t\u1eadp mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng. \u1ea2nh minh h\u1ecda AI<\/p>\n

2. C\u00e1ch ng\u1ed3i x\u1ed5m \u0111\u00fang k\u1ef9 thu\u1eadt<\/strong><\/h3>\n

\u0110\u1ec3 th\u1ef1c hi\u1ec7n ng\u1ed3i x\u1ed5m \u0111\u00fang c\u00e1ch, tr\u00e1nh g\u00e2y t\u1ed5n h\u1ea1i c\u1ed9t s\u1ed1ng v\u00e0 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a l\u1ee3i \u00edch c\u1ee7a b\u00e0i t\u1eadp, c\u1ea7n l\u01b0u \u00fd c\u00e1c nguy\u00ean t\u1eafc sau:<\/p>\n

– Gi\u1eef hai b\u00e0n ch\u00e2n h\u01a1i dang r\u1ed9ng, lu\u00f4n \u00e1p ph\u1eb3ng xu\u1ed1ng s\u00e0n.\u00a0<\/p>\n

– Du\u1ed7i th\u1eb3ng tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc Gi\u1eef l\u01b0ng th\u1eb3ng, tr\u00e1nh d\u1ed3n l\u1ef1c b\u00f9 tr\u1eeb v\u00e0o v\u00f9ng h\u00f4ng, m\u1ed9t l\u1ed7i kh\u00e1 ph\u1ed5 bi\u1ebfn.\u00a0<\/p>\n

– H\u00edt v\u00e0o tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u h\u1ea1 ng\u01b0\u1eddi, th\u1edf ra khi h\u1ea1 xu\u1ed1ng.<\/p>\n

– H\u1ea1 ng\u01b0\u1eddi \u0111\u1ee7 s\u00e2u \u0111\u1ec3 \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n.<\/p>\n

\u0110\u1ee9ng tr\u01b0\u1edbc g\u01b0\u01a1ng c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m tra \u0111\u1ed9ng t\u00e1c c\u00f3 \u0111\u00fang k\u1ef9 thu\u1eadt hay kh\u00f4ng, t\u1ed1t nh\u1ea5t n\u00ean \u0111\u1ee9ng nghi\u00eang ng\u01b0\u1eddi so v\u1edbi g\u01b0\u01a1ng \u0111\u1ec3 quan s\u00e1t. Khi th\u1ef1c hi\u1ec7n \u0111\u00fang, c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 \u0111\u00f9i s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c n\u00f3ng l\u00ean. Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng \u0111\u1ec3 ph\u1ea7n l\u01b0ng d\u01b0\u1edbi b\u1ecb cong tr\u00f2n trong qu\u00e1 tr\u00ecnh t\u1eadp.<\/p>\n

V\u1edbi ng\u01b0\u1eddi m\u1edbi, n\u00ean t\u1eadp ng\u1ed3i x\u1ed5m d\u1ef1a l\u01b0ng v\u00e0o t\u01b0\u1eddng k\u1ebft h\u1ee3p b\u00f3ng t\u1eadp pilates \u0111\u1ec3 c\u1ea3m nh\u1eadn r\u00f5 h\u01a1n chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. Ngo\u00e0i ra, c\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp b\u1eb1ng c\u00e1ch ng\u1ed3i xu\u1ed1ng v\u00e0 \u0111\u1ee9ng l\u00ean t\u1eeb m\u1ed9t chi\u1ebfc gh\u1ebf b\u0103ng, gi\u00fap h\u00ecnh dung r\u00f5 c\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u00fang.<\/p>\n

V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, n\u00ean t\u1eadp kho\u1ea3ng 15 l\u1ea7n ng\u1ed3i x\u1ed5m, chia th\u00e0nh 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 5 l\u1ea7n, ngh\u1ec9 kho\u1ea3ng 1 ph\u00fat gi\u1eefa c\u00e1c hi\u1ec7p. Khi \u0111\u00e3 quen d\u1ea7n v\u1edbi b\u00e0i t\u1eadp, c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n s\u1ed1 l\u1ea7n t\u1eadp t\u00f9y theo kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n

3. C\u00e1c bi\u1ebfn th\u1ec3 ng\u1ed3i x\u1ed5m \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n<\/strong><\/h3>\n

\u0110\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 v\u00e0 m\u1ee9c \u0111\u1ed9 th\u1eed th\u00e1ch, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n nhi\u1ec1u bi\u1ebfn th\u1ec3 ng\u1ed3i x\u1ed5m kh\u00e1c nhau nh\u1eb1m t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1.<\/p>\n

Ng\u1ed3i x\u1ed5m v\u1edbi thanh t\u1ea1 (Barbell squat)<\/strong><\/em><\/p>\n

\u0110\u00e2y l\u00e0 bi\u1ebfn th\u1ec3 ph\u1ed5 bi\u1ebfn trong ph\u00f2ng gym. C\u00e1ch th\u1ef1c hi\u1ec7n l\u00e0 \u0111\u1eb7t thanh t\u1ea1 l\u00ean vai sau, gi\u1eef ch\u1eafc b\u1eb1ng hai tay, \u0111\u01b0a khu\u1ef7u tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ng\u1ed3i x\u1ed5m nh\u01b0 b\u00ecnh th\u01b0\u1eddng. N\u00ean t\u1eadp d\u01b0\u1edbi s\u1ef1 gi\u00e1m s\u00e1t c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u1ed9ng t\u00e1c ch\u00ednh x\u00e1c. T\u00f9y tr\u00ecnh \u0111\u1ed9, c\u00f3 th\u1ec3 th\u00eam t\u1ea1 \u0111\u01a1n, ho\u1eb7c \u0111\u1eb7t thanh t\u1ea1 \u1edf ph\u00eda tr\u01b0\u1edbc c\u01a1 th\u1ec3, ngang vai thay v\u00ec sau l\u01b0ng.<\/p>\n

Ng\u1ed3i x\u1ed5m tr\u01b0\u1edbc (Front squat)<\/strong><\/em><\/p>\n

V\u1edbi bi\u1ebfn th\u1ec3 n\u00e0y, tr\u1ecdng l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c gi\u1eef \u1edf ph\u00eda tr\u01b0\u1edbc c\u01a1 th\u1ec3 v\u00e0 h\u1ea1 xu\u1ed1ng v\u1edbi bi\u00ean \u0111\u1ed9 t\u1ed1i \u0111a. \u0110\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3, c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p b\u00e0i t\u1eadp \u0111\u1eb3ng tr\u01b0\u1eddng, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m trong v\u00e0i gi\u00e2y tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c\u00e1c l\u1ea7n l\u1eb7p l\u1ea1i theo khuy\u1ebfn ngh\u1ecb.<\/p>\n

Ng\u1ed3i x\u1ed5m ki\u1ec3u sumo<\/strong><\/em><\/p>\n

Ng\u1ed3i x\u1ed5m sumo \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u1edbi hai ch\u00e2n dang r\u1ed9ng h\u01a1n vai, c\u00e1c ng\u00f3n ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i. Khi v\u00e0o t\u01b0 th\u1ebf, h\u1ea1 ng\u01b0\u1eddi \u0111\u1ee7 s\u00e2u \u0111\u1ec3 \u0111\u00f9i song song v\u1edbi s\u00e0n, \u0111\u1ed3ng th\u1eddi gi\u1eef l\u01b0ng th\u1eb3ng. \u0110\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3, c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p th\u00eam t\u1ea1 \u0111\u01a1n.<\/p>\n

Lunge (ch\u00f9ng ch\u00e2n)<\/strong><\/em><\/p>\n

Lunge l\u00e0 bi\u1ebfn th\u1ec3 t\u1eadp trung nhi\u1ec1u h\u01a1n v\u00e0o m\u1ed9t b\u00ean ch\u00e2n trong m\u1ed7i l\u1ea7n th\u1ef1c hi\u1ec7n. C\u00e1c b\u01b0\u1edbc c\u01a1 b\u1ea3n g\u1ed3m:<\/p>\n

– B\u01b0\u1edbc m\u1ed9t ch\u00e2n l\u00ean ph\u00eda tr\u01b0\u1edbc: G\u1eadp g\u1ed1i cho \u0111\u1ebfn khi \u0111\u00f9i c\u1ee7a ch\u00e2n tr\u01b0\u1edbc song song v\u1edbi s\u00e0n. B\u00e0n ch\u00e2n tr\u01b0\u1edbc \u00e1p ho\u00e0n to\u00e0n xu\u1ed1ng s\u00e0n, g\u00f3t ch\u00e2n sau n\u00e2ng l\u00ean, kh\u00f4ng ch\u1ea1m \u0111\u1ea5t.\u00a0<\/p>\n

– H\u1ea1 h\u00f4ng xu\u1ed1ng: H\u1ea1 h\u00f4ng t\u1eeb t\u1eeb cho \u0111\u1ebfn khi kh\u1edbp g\u1ed1i tr\u01b0\u1edbc t\u1ea1o g\u00f3c kho\u1ea3ng 90 \u0111\u1ed9, \u0111\u1ea7u g\u1ed1i ch\u00e2n sau g\u1ea7n ch\u1ea1m s\u00e0n.\u00a0<\/p>\n

– \u0110\u1ee9ng d\u1eady v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u: Sau khi ho\u00e0n th\u00e0nh s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i, \u0111\u1ed5i th\u1ee9 t\u1ef1 ch\u00e2n tr\u01b0\u1edbc, ch\u00e2n sau.<\/p>\n

Trong khi t\u1eadp, c\u00f3 th\u1ec3 \u0111\u1eb7t tay l\u00ean h\u00f4ng, sau \u0111\u1ea7u ho\u1eb7c c\u1ea7m t\u1ea1 \u0111\u01a1n \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 v\u00e0 t\u00e1c \u0111\u1ed9ng nhi\u1ec1u h\u01a1n \u0111\u1ebfn c\u01a1 m\u00f4ng.<\/p>\n

Ng\u1ed3i x\u1ed5m ki\u1ec3u Bulgaria<\/strong><\/em><\/p>\n

T\u01b0\u01a1ng t\u1ef1 lunge, bi\u1ebfn th\u1ec3 n\u00e0y c\u0169ng t\u1eadp trung v\u00e0o m\u1ed9t ch\u00e2n t\u1ea1i m\u1ed9t th\u1eddi \u0111i\u1ec3m. C\u00e1ch th\u1ef1c hi\u1ec7n l\u00e0 b\u01b0\u1edbc m\u1ed9t ch\u00e2n l\u00ean ph\u00eda tr\u01b0\u1edbc, \u0111\u1eb7t ch\u00e2n sau l\u00ean gh\u1ebf ho\u1eb7c b\u0103ng gh\u1ebf, sau \u0111\u00f3 h\u01a1i nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 h\u1ea1 xu\u1ed1ng t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m, c\u1ed1 g\u1eafng \u0111\u01b0a \u0111\u1ea7u g\u1ed1i ch\u00e2n sau g\u1ea7n ch\u1ea1m s\u00e0n. Sau khi ho\u00e0n th\u00e0nh s\u1ed1 l\u1ea7n l\u1eb7p, th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n c\u00f2n l\u1ea1i. C\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ho\u1eb7c k\u1ebft h\u1ee3p th\u00eam t\u1ea1 \u0111\u01a1n.<\/p>\n

Ng\u1ed3i x\u1ed5m nh\u1ea3y (Jump squat)<\/strong><\/em><\/p>\n

Bi\u1ebfn th\u1ec3 n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap s\u0103n ch\u1eafc c\u01a1 m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1 v\u00e0 t\u0103ng s\u1ee9c b\u1ec1n tim m\u1ea1ch nh\u1edd m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng cao h\u01a1n. Sau khi v\u00e0o t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m, d\u00f9ng l\u1ef1c \u0111\u1ea9y t\u1eeb b\u00e0n ch\u00e2n \u0111\u1ec3 b\u1eadt nh\u1ea3y l\u00ean v\u1edbi \u0111\u1ed9ng t\u00e1c d\u1ee9t kho\u00e1t.<\/p>\n\n\n\n
\n

Ng\u1ed3i x\u1ed5m l\u00e0 b\u00e0i t\u1eadp mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt. V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c c\u00f3 ti\u1ec1n s\u1eed v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u1ed9t s\u1ed1ng, kh\u1edbp g\u1ed1i ho\u1eb7c kh\u1edbp h\u00f4ng, n\u00ean t\u1eadp d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean c\u00f3 chuy\u00ean m\u00f4n, v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi t\u1eadp c\u00e1c bi\u1ebfn th\u1ec3 c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c d\u00f9ng th\u00eam t\u1ea1 n\u1eb7ng.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\n
\n
\"5<\/div>\n
\n
\n 5 b\u00e0i t\u1eadp \u0111\u1ee9ng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh h\u01a1n c\u1ea3 t\u1eadp gym\n <\/div>\n
\n

Kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb hay kh\u00f4ng gian t\u1eadp luy\u1ec7n chuy\u00ean bi\u1ec7t, c\u00e1c b\u00e0i t\u1eadp \u0111\u1ee9ng v\u1eabn c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng, t\u0103ng nh\u1ecbp tim v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/ngoi-xom-dung-cach-de-cai-thien-voc-dang-c78a1791769.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Ng\u1ed3i x\u1ed5m l\u00e0 b\u00e0i t\u1eadp mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt. 1. Ng\u1ed3i x\u1ed5m t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u1eefng nh\u00f3m c\u01a1 n\u00e0o? Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng ng\u1ed3i x\u1ed5m hay c\u00f2n g\u1ecdi l\u00e0 squat ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 b\u00e0i t\u1eadp cho ch\u00e2n nh\u01b0ng th\u1ef1c t\u1ebf<\/p>\n","protected":false},"author":1,"featured_media":15258,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-15257","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/15257","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15257"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/15257\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/15258"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15257"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15257"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15257"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}