{"id":20817,"date":"2026-10-03T00:17:16","date_gmt":"2026-10-02T17:17:16","guid":{"rendered":"https:\/\/useful.vn\/?p=20817"},"modified":"2026-10-03T00:17:16","modified_gmt":"2026-10-02T17:17:16","slug":"6-tu-the-yoga-de-bat-dau-danh-cho-nguoi-co-vong-eo-lon-it-van-dong","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=20817","title":{"rendered":"6 t\u01b0 th\u1ebf yoga d\u1ec5 b\u1eaft \u0111\u1ea7u d\u00e0nh cho ng\u01b0\u1eddi c\u00f3 v\u00f2ng eo l\u1edbn, \u00edt v\u1eadn \u0111\u1ed9ng"},"content":{"rendered":"
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\n Nh\u1eefng t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n gi\u00fap ng\u01b0\u1eddi c\u00f3 v\u00f2ng eo l\u1edbn, \u00edt v\u1eadn \u0111\u1ed9ng t\u1eebng b\u01b0\u1edbc t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng. <\/strong><\/h2>\n

1. T\u01b0 th\u1ebf yoga chim – ch\u00f3<\/strong><\/p>\n

T\u01b0 th\u1ebf yoga chim – ch\u00f3 l\u00e0 \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111\u00f2i h\u1ecfi c\u01a1 b\u1ee5ng ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 gi\u1eef th\u00e2n ng\u01b0\u1eddi \u1ed5n \u0111\u1ecbnh. Khi th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, t\u01b0 th\u1ebf n\u00e0y gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 trung t\u00e2m m\u00e0 kh\u00f4ng t\u1ea1o \u00e1p l\u1ef1c qu\u00e1 l\u1edbn l\u00ean c\u01a1 th\u1ec3.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ch\u1ed1ng hai tay v\u00e0 hai \u0111\u1ea7u g\u1ed1i tr\u00ean th\u1ea3m. Hai tay \u0111\u1eb7t ngay d\u01b0\u1edbi vai, hai \u0111\u1ea7u g\u1ed1i m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng. Gi\u1eef l\u01b0ng t\u01b0\u01a1ng \u0111\u1ed1i th\u1eb3ng, b\u1ee5ng si\u1ebft nh\u1eb9.<\/p>\n

– T\u1eeb t\u1eeb du\u1ed7i ch\u00e2n ph\u1ea3i ra ph\u00eda sau, \u0111\u1ed3ng th\u1eddi \u0111\u01b0a tay tr\u00e1i v\u1ec1 ph\u00eda tr\u01b0\u1edbc. C\u1ed1 g\u1eafng gi\u1eef h\u00f4ng v\u00e0 vai kh\u00f4ng xoay sang hai b\u00ean. Gi\u1eef 2 – 3 nh\u1ecbp th\u1edf r\u1ed3i thu tay v\u00e0 ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n

– \u0110\u1ed5i b\u00ean v\u00e0 l\u1eb7p l\u1ea1i 6 – 8 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n

Ng\u01b0\u1eddi m\u1edbi t\u1eadp c\u00f3 th\u1ec3 ch\u1ec9 du\u1ed7i m\u1ed9t tay ho\u1eb7c m\u1ed9t ch\u00e2n thay v\u00ec th\u1ef1c hi\u1ec7n \u0111\u1ed3ng th\u1eddi c\u1ea3 hai. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 gi\u1eef th\u00e2n ng\u01b0\u1eddi \u1ed5n \u0111\u1ecbnh.<\/p>\n

2. T\u01b0 th\u1ebf plank nghi\u00eang c\u00f3 h\u1ed7 tr\u1ee3<\/strong><\/p>\n

Plank nghi\u00eang th\u01b0\u1eddng khi\u1ebfn ng\u01b0\u1eddi m\u1edbi t\u1eadp e ng\u1ea1i, nh\u01b0ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n phi\u00ean b\u1ea3n \u0111\u01a1n gi\u1ea3n b\u1eb1ng c\u00e1ch ch\u1ed1ng \u0111\u1ea7u g\u1ed1i. \u0110\u1ed9ng t\u00e1c n\u00e0y huy \u0111\u1ed9ng c\u01a1 b\u1ee5ng b\u00ean, c\u01a1 li\u00ean s\u01b0\u1eddn v\u00e0 c\u00e1c c\u01a1 quanh h\u00f4ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– N\u1eb1m nghi\u00eang, ch\u1ed1ng khu\u1ef7u tay xu\u1ed1ng th\u1ea3m sao cho khu\u1ef7u tay n\u1eb1m g\u1ea7n d\u01b0\u1edbi vai. Co hai \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1eb7t ch\u1ed3ng l\u00ean nhau.<\/p>\n

– Si\u1ebft nh\u1eb9 b\u1ee5ng, sau \u0111\u00f3 n\u00e2ng h\u00f4ng l\u00ean kh\u1ecfi m\u1eb7t th\u1ea3m \u0111\u1ec3 \u0111\u1ea7u, vai, h\u00f4ng v\u00e0 \u0111\u1ea7u g\u1ed1i t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. Gi\u1eef kho\u1ea3ng 10 – 15 gi\u00e2y, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng.<\/p>\n

– Th\u1ef1c hi\u1ec7n 2 – 3 l\u1ea7n m\u1ed7i b\u00ean. Khi \u0111\u00e3 quen, c\u00f3 th\u1ec3 du\u1ed7i th\u1eb3ng hai ch\u00e2n \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3. Trong su\u1ed1t \u0111\u1ed9ng t\u00e1c, tr\u00e1nh \u0111\u1ec3 h\u00f4ng v\u00f5ng xu\u1ed1ng ho\u1eb7c \u0111\u1ea9y b\u1ee5ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n

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\"Plank<\/span><\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Plank nghi\u00eang huy \u0111\u1ed9ng c\u01a1 b\u1ee5ng b\u00ean, c\u01a1 li\u00ean s\u01b0\u1eddn v\u00e0 c\u00e1c c\u01a1 quanh h\u00f4ng. \u1ea2nh minh h\u1ecda AI.<\/p>\n

3. T\u01b0 th\u1ebf ch\u1ea1m g\u1ed1i tr\u00ean b\u00e0n<\/strong><\/p>\n

T\u01b0 th\u1ebf n\u00e0y l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 nh\u1eb9 c\u1ee7a b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng, gi\u00fap ng\u01b0\u1eddi m\u1edbi t\u1eadp l\u00e0m quen v\u1edbi vi\u1ec7c gi\u1eef c\u01a1 trung t\u00e2m trong khi ch\u00e2n chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, co hai \u0111\u1ea7u g\u1ed1i v\u00e0 n\u00e2ng ch\u00e2n sao cho \u0111\u1ea7u g\u1ed1i n\u1eb1m ph\u00eda tr\u00ean h\u00f4ng, c\u1eb3ng ch\u00e2n song song v\u1edbi s\u00e0n. Hai tay du\u1ed7i d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi.<\/p>\n

– Si\u1ebft nh\u1eb9 b\u1ee5ng, t\u1eeb t\u1eeb h\u1ea1 m\u1ed9t b\u00e0n ch\u00e2n xu\u1ed1ng ch\u1ea1m s\u00e0n r\u1ed3i \u0111\u01b0a ch\u00e2n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u. \u0110\u1ed5i sang ch\u00e2n c\u00f2n l\u1ea1i.<\/p>\n

– Th\u1ef1c hi\u1ec7n lu\u00e2n phi\u00ean 8 – 10 l\u1ea7n m\u1ed7i b\u00ean. C\u1ed1 g\u1eafng gi\u1eef l\u01b0ng d\u01b0\u1edbi t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n \u0111\u1ecbnh tr\u00ean th\u1ea3m, tr\u00e1nh \u0111\u1ec3 l\u01b0ng cong l\u00ean khi h\u1ea1 ch\u00e2n.<\/p>\n

N\u1ebfu \u0111\u1ed9ng t\u00e1c n\u00e0y c\u00f2n kh\u00f3, b\u1ea1n c\u00f3 th\u1ec3 h\u1ea1 ch\u00e2n v\u1edbi bi\u00ean \u0111\u1ed9 nh\u1ecf h\u01a1n. Khi c\u01a1 b\u1ee5ng kh\u1ecfe h\u01a1n, h\u00e3y th\u1ef1c hi\u1ec7n ch\u1eadm h\u01a1n \u0111\u1ec3 t\u0103ng th\u1eed th\u00e1ch.<\/p>\n

4. T\u01b0 th\u1ebf plank cao ch\u1ea1m vai<\/strong><\/p>\n

Plank cao ch\u1ea1m vai gi\u00fap huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi c\u01a1 b\u1ee5ng, vai v\u00e0 tay, \u0111\u1ed3ng th\u1eddi r\u00e8n kh\u1ea3 n\u0103ng gi\u1eef th\u00e2n ng\u01b0\u1eddi \u1ed5n \u0111\u1ecbnh khi di chuy\u1ec3n.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank cao, hai tay ch\u1ed1ng xu\u1ed1ng s\u00e0n ngay d\u01b0\u1edbi vai, hai ch\u00e2n du\u1ed7i ra ph\u00eda sau. N\u1ebfu ch\u01b0a \u0111\u1ee7 s\u1ee9c, c\u00f3 th\u1ec3 ch\u1ed1ng hai \u0111\u1ea7u g\u1ed1i xu\u1ed1ng th\u1ea3m.<\/p>\n

– Si\u1ebft nh\u1eb9 b\u1ee5ng v\u00e0 m\u00f4ng \u0111\u1ec3 gi\u1eef c\u01a1 th\u1ec3 th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. T\u1eeb t\u1eeb nh\u1ea5c tay ph\u1ea3i, ch\u1ea1m nh\u1eb9 v\u00e0o vai tr\u00e1i r\u1ed3i \u0111\u1eb7t tay xu\u1ed1ng. \u0110\u1ed5i b\u00ean.<\/p>\n

– Th\u1ef1c hi\u1ec7n 6 – 8 l\u1ea7n m\u1ed7i b\u00ean. C\u1ed1 g\u1eafng h\u1ea1n ch\u1ebf xoay h\u00f4ng sang hai b\u00ean khi \u0111\u01b0a tay l\u00ean.<\/p>\n

Ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng kh\u00f4ng c\u1ea7n gi\u1eef plank qu\u00e1 l\u00e2u. C\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1eebng l\u1ea7n ng\u1eafn, ngh\u1ec9 v\u00e0i gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c.<\/p>\n

5. T\u01b0 th\u1ebf g\u1eadp b\u1ee5ng \u0111\u1ee9ng<\/strong><\/p>\n

\u0110\u00e2y l\u00e0 bi\u1ebfn th\u1ec3 \u0111\u01a1n gi\u1ea3n d\u00e0nh cho ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng, ch\u01b0a quen v\u1edbi c\u00e1c b\u00e0i t\u1eadp b\u1ee5ng tr\u00ean th\u1ea3m. \u0110\u1ed9ng t\u00e1c k\u1ebft h\u1ee3p chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a th\u00e2n tr\u00ean v\u00e0 ch\u00e2n, gi\u00fap c\u01a1 b\u1ee5ng tham gia m\u00e0 kh\u00f4ng c\u1ea7n th\u1ef1c hi\u1ec7n nh\u1eefng l\u1ea7n g\u1eadp b\u1ee5ng m\u1ea1nh.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng, hai tay \u0111\u1eb7t sau \u0111\u1ea7u ho\u1eb7c \u0111\u01b0a sang hai b\u00ean.<\/p>\n

– N\u00e2ng \u0111\u1ea7u g\u1ed1i ph\u1ea3i l\u00ean \u0111\u1ed3ng th\u1eddi h\u01a1i nghi\u00eang th\u00e2n tr\u00ean sang ph\u1ea3i \u0111\u1ec3 khu\u1ef7u tay ph\u1ea3i h\u01b0\u1edbng v\u1ec1 ph\u00eda \u0111\u1ea7u g\u1ed1i. Kh\u00f4ng c\u1ea7n c\u1ed1 ch\u1ea1m khu\u1ef7u tay v\u00e0o \u0111\u1ea7u g\u1ed1i.<\/p>\n

– Tr\u1edf v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng r\u1ed3i \u0111\u1ed5i b\u00ean. Th\u1ef1c hi\u1ec7n ch\u1eadm 8 – 10 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n

Khi t\u1eadp, b\u1ea1n c\u1ea7n t\u1eadp trung v\u00e0o vi\u1ec7c si\u1ebft nh\u1eb9 c\u01a1 b\u1ee5ng v\u00e0 th\u1ef1c hi\u1ec7n chuy\u1ec3n \u0111\u1ed9ng c\u00f3 ki\u1ec3m so\u00e1t thay v\u00ec d\u00f9ng l\u1ef1c qu\u00e1n t\u00ednh \u0111\u1ec3 \u0111\u01b0a ch\u00e2n l\u00ean cao.<\/p>\n

6. T\u01b0 th\u1ebf c\u00e2y c\u1ea7u<\/strong><\/p>\n

T\u01b0 th\u1ebf c\u00e2y c\u1ea7u l\u00e0 \u0111\u1ed9ng t\u00e1c d\u1ec5 th\u1ef1c hi\u1ec7n nh\u01b0ng huy \u0111\u1ed9ng c\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng v\u00e0 m\u1eb7t sau \u0111\u00f9i c\u00f9ng l\u00fac. T\u0103ng c\u01b0\u1eddng nh\u00f3m c\u01a1 n\u00e0y gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe h\u01a1n v\u00e0 h\u1ed7 tr\u1ee3 t\u01b0 th\u1ebf v\u1eadn \u0111\u1ed9ng t\u1ed1t h\u01a1n.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– N\u1eb1m ng\u1eeda, co hai \u0111\u1ea7u g\u1ed1i, b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n v\u00e0 m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng. Hai tay \u0111\u1eb7t d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi.<\/p>\n

– Si\u1ebft nh\u1eb9 b\u1ee5ng, \u1ea5n b\u00e0n ch\u00e2n xu\u1ed1ng th\u1ea3m v\u00e0 t\u1eeb t\u1eeb n\u00e2ng h\u00f4ng l\u00ean. Gi\u1eef ph\u1ea7n vai v\u00e0 \u0111\u1ea7u n\u1eb1m tr\u00ean th\u1ea3m, kh\u00f4ng c\u1ea7n n\u00e2ng h\u00f4ng qu\u00e1 cao. Khi n\u00e2ng h\u00f4ng, tr\u00e1nh \u01b0\u1ee1n l\u01b0ng qu\u00e1 m\u1ee9c.<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 3 – 5 nh\u1ecbp th\u1edf, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng. Th\u1ef1c hi\u1ec7n 8 – 10 l\u1ea7n.<\/p>\n\n\n\n
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Nh\u1eefng t\u01b0 th\u1ebf tr\u00ean c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 trung t\u00e2m nh\u01b0ng kh\u00f4ng c\u00f3 b\u00e0i t\u1eadp yoga n\u00e0o c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m m\u1ee1 ri\u00eang \u1edf v\u00f9ng b\u1ee5ng.<\/p>\n

Ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi kho\u1ea3ng 10 – 15 ph\u00fat, t\u1eadp 2 – 3 v\u00f2ng c\u00e1c \u0111\u1ed9ng t\u00e1c ph\u00f9 h\u1ee3p. Khi c\u01a1 th\u1ec3 \u0111\u00e3 quen, c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n th\u1eddi gian t\u1eadp ho\u1eb7c k\u1ebft h\u1ee3p yoga v\u1edbi \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng aerobic kh\u00e1c \u0111\u1ec3 t\u0103ng m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng.<\/p>\n

Trong qu\u00e1 tr\u00ecnh t\u1eadp, b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n ch\u1eadm, gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u v\u00e0 \u01b0u ti\u00ean k\u1ef9 thu\u1eadt \u0111\u00fang. N\u1ebfu xu\u1ea5t hi\u1ec7n \u0111au, ch\u00f3ng m\u1eb7t ho\u1eb7c kh\u00f3 th\u1edf b\u1ea5t th\u01b0\u1eddng, n\u00ean d\u1eebng t\u1eadp.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\n 7 \u0111\u1ed9ng t\u00e1c yoga nh\u1eb9 nh\u00e0ng c\u00f3 th\u1ec3 t\u1eadp tr\u00ean gi\u01b0\u1eddng gi\u00fap d\u1ec5 ng\u1ee7\n <\/div>\n
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M\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c yoga nh\u1eb9 nh\u00e0ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay tr\u00ean gi\u01b0\u1eddng gi\u00fap c\u01a1 th\u1ec3 th\u1ea3 l\u1ecfng, gi\u1ea3m c\u1ea3m gi\u00e1c c\u0103ng c\u1ee9ng, d\u1ec5 ng\u1ee7…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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Nh\u1eefng t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n gi\u00fap ng\u01b0\u1eddi c\u00f3 v\u00f2ng eo l\u1edbn, \u00edt v\u1eadn \u0111\u1ed9ng t\u1eebng b\u01b0\u1edbc t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng. 1. T\u01b0 th\u1ebf yoga chim – ch\u00f3 T\u01b0 th\u1ebf yoga chim – ch\u00f3 l\u00e0 \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111\u00f2i h\u1ecfi c\u01a1 b\u1ee5ng ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3<\/p>\n","protected":false},"author":1,"featured_media":20818,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-20817","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\/20817","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=20817"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/20817\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/20818"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=20817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=20817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=20817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}