{"id":4017,"date":"2026-07-16T08:58:46","date_gmt":"2026-07-16T01:58:46","guid":{"rendered":"https:\/\/useful.vn\/?p=4017"},"modified":"2026-07-16T08:58:46","modified_gmt":"2026-07-16T01:58:46","slug":"hai-bai-tap-6-phut-tren-san-tang-cuong-suc-manh-lung-duoi","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4017","title":{"rendered":"Hai b\u00e0i t\u1eadp 6 ph\u00fat tr\u00ean s\u00e0n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh l\u01b0ng d\u01b0\u1edbi"},"content":{"rendered":"
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\n Sau tu\u1ed5i 60, s\u1ee9c m\u1ea1nh v\u00f9ng l\u01b0ng d\u01b0\u1edbi suy gi\u1ea3m l\u00e0m t\u0103ng nguy c\u01a1 \u0111au l\u01b0ng, gi\u1ea3m th\u0103ng b\u1eb1ng v\u00e0 h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng. Ch\u1ec9 v\u1edbi hai b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c tr\u00ean s\u00e0n th\u1ef1c hi\u1ec7n trong kho\u1ea3ng 6 ph\u00fat m\u1ed7i ng\u00e0y, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 d\u1ef1ng c\u1ed9t s\u1ed1ng, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh. <\/strong><\/h2>\n

1. V\u00ec sao c\u1ea7n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00f9ng l\u01b0ng d\u01b0\u1edbi sau tu\u1ed5i 60?<\/strong><\/h3>\n

T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean l\u00e0 m\u1ed9t trong nh\u1eefng bi\u1ec7n ph\u00e1p hi\u1ec7u qu\u1ea3 gi\u00fap duy tr\u00ec s\u1ee9c m\u1ea1nh v\u00f9ng l\u01b0ng d\u01b0\u1edbi \u1edf ng\u01b0\u1eddi tr\u00ean 60 tu\u1ed5i. Theo qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a nh\u00f3m c\u01a1 d\u1ef1ng c\u1ed9t s\u1ed1ng gi\u1ea3m d\u1ea7n, l\u00e0m suy gi\u1ea3m kh\u1ea3 n\u0103ng gi\u1eef t\u01b0 th\u1ebf, th\u0103ng b\u1eb1ng v\u00e0 ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u1ed9t s\u1ed1ng, t\u1eeb \u0111\u00f3 t\u0103ng nguy c\u01a1 \u0111au l\u01b0ng v\u00e0 h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng.<\/p>\n

Trong nh\u00f3m c\u01a1 d\u1ef1ng c\u1ed9t s\u1ed1ng, c\u01a1 l\u01b0ng d\u00e0i (longissimus) l\u00e0 c\u01a1 l\u1edbn nh\u1ea5t, c\u00f3 ch\u1ee9c n\u0103ng gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng, \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng v\u00e0 h\u1ed7 tr\u1ee3 c\u00e1c \u0111\u1ed9ng t\u00e1c nh\u01b0 \u0111i, \u0111\u1ee9ng, n\u00e2ng v\u1eadt, xoay ng\u01b0\u1eddi. Khi c\u01a1 n\u00e0y suy y\u1ebfu, c\u00e1c c\u01a1 v\u00e0 d\u00e2y ch\u1eb1ng xung quanh ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u h\u01a1n \u0111\u1ec3 b\u00f9 tr\u1eeb, l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng v\u00e0 d\u1ec5 g\u00e2y \u0111au m\u1ecfi.<\/p>\n

C\u00e1c b\u00e0i t\u1eadp tr\u00ean s\u00e0n gi\u00fap c\u01a1 th\u1ec3 ch\u1ee7 \u0111\u1ed9ng ki\u1ec3m so\u00e1t t\u01b0 th\u1ebf v\u00e0 duy tr\u00ec s\u1ef1 \u1ed5n \u0111\u1ecbnh m\u00e0 kh\u00f4ng ph\u1ee5 thu\u1ed9c v\u00e0o m\u00e1y t\u1eadp. Nh\u1edd \u0111\u00f3, s\u1ef1 ph\u1ed1i h\u1ee3p gi\u1eefa h\u1ec7 th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, g\u00f3p ph\u1ea7n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 d\u1ef1ng c\u1ed9t s\u1ed1ng, n\u00e2ng cao kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 gi\u00fap ng\u01b0\u1eddi cao tu\u1ed5i v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t, an to\u00e0n h\u01a1n trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y.<\/p>\n

2. B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap l\u01b0ng kh\u1ecfe h\u01a1n<\/strong><\/h3>\n

Mu\u1ed1n c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng v\u00f9ng l\u01b0ng d\u01b0\u1edbi, ch\u1ec9 t\u1eadp c\u00e1c \u0111\u1ed9ng t\u00e1c n\u00e2ng h\u1ea1 c\u01a1 th\u1ec3 l\u00e0 ch\u01b0a \u0111\u1ee7. C\u01a1 d\u1ef1ng c\u1ed9t s\u1ed1ng c\u00f2n c\u1ea7n kh\u1ea3 n\u0103ng duy tr\u00ec l\u1ef1c co li\u00ean t\u1ee5c \u0111\u1ec3 gi\u1eef t\u01b0 th\u1ebf \u0111\u1ee9ng, ng\u1ed3i hay \u0111i b\u1ed9 trong th\u1eddi gian d\u00e0i. \u0110\u00e2y ch\u00ednh l\u00e0 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa s\u1ee9c m\u1ea1nh \u0111\u1ed9ng v\u00e0 s\u1ee9c m\u1ea1nh \u0111\u1eb3ng tr\u01b0\u1eddng. S\u1ee9c m\u1ea1nh \u0111\u1ed9ng gi\u00fap c\u01a1 co v\u00e0 gi\u00e3n trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n v\u00e0 bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u1ed9t s\u1ed1ng.<\/p>\n

Trong khi \u0111\u00f3, s\u1ee9c m\u1ea1nh \u0111\u1eb3ng tr\u01b0\u01a1ng l\u00e0 kh\u1ea3 n\u0103ng t\u1ea1o l\u1ef1c m\u00e0 chi\u1ec1u d\u00e0i c\u01a1 g\u1ea7n nh\u01b0 kh\u00f4ng thay \u0111\u1ed5i. \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng gi\u00fap duy tr\u00ec t\u01b0 th\u1ebf, gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u1eb1ng ng\u00e0y. Vi\u1ec7c k\u1ebft h\u1ee3p c\u1ea3 hai h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n s\u1ebd gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 d\u1ef1ng c\u1ed9t s\u1ed1ng to\u00e0n di\u1ec7n h\u01a1n, \u0111\u1ed3ng th\u1eddi gi\u1ea3m nguy c\u01a1 \u0111au l\u01b0ng do suy y\u1ebfu c\u01a1.<\/p>\n

2.1. B\u00e0i t\u1eadp 1: T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh \u0111\u1ed9ng cho c\u01a1 l\u01b0ng d\u00e0i<\/strong><\/p>\n

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

– N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, ch\u1ed3ng hai b\u00e0n tay l\u00ean nhau v\u00e0 \u0111\u1eb7t tr\u00e1n l\u00ean tay.<\/p>\n

– Thu nh\u1eb9 c\u1eb1m \u0111\u1ec3 gi\u1eef c\u1ed9t s\u1ed1ng c\u1ed5 \u1edf t\u01b0 th\u1ebf trung gian.<\/p>\n

– G\u1eadp c\u00e1c ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n, du\u1ed7i th\u1eb3ng \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1ea9y g\u00f3t ch\u00e2n ra ph\u00eda sau \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c k\u00e9o d\u00e0i to\u00e0n th\u00e2n.<\/p>\n

– \u0110\u1ed3ng th\u1eddi m\u1edf nh\u1eb9 hai khu\u1ef7u tay sang hai b\u00ean nh\u1eb1m t\u1ea1o l\u1ef1c c\u0103ng \u1edf v\u00f9ng vai v\u00e0 l\u01b0ng.<\/p>\n

– Th\u1ef1c hi\u1ec7n l\u1ea7n l\u01b0\u1ee3t:<\/p>\n

+ Ph\u1ea7n tr\u00ean: N\u00e2ng ph\u1ea7n ng\u1ef1c kh\u1ecfi m\u1eb7t s\u00e0n r\u1ed3i h\u1ea1 xu\u1ed1ng ch\u1eadm r\u00e3i;<\/p>\n

+ Ph\u1ea7n d\u01b0\u1edbi: Gi\u1eef th\u00e2n tr\u00ean \u1ed5n \u0111\u1ecbnh, n\u00e2ng hai ch\u00e2n kh\u1ecfi m\u1eb7t s\u00e0n r\u1ed3i h\u1ea1 xu\u1ed1ng;<\/p>\n

+ Ph\u1ea7n gi\u1eefa: N\u00e2ng \u0111\u1ed3ng th\u1eddi th\u00e2n tr\u00ean v\u00e0 hai ch\u00e2n, sau \u0111\u00f3 t\u1eeb t\u1eeb tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n

V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n 10-15 l\u1ea7n cho m\u1ed7i ph\u1ea7n. Khi \u0111\u00e3 quen c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n l\u00ean 20-30 l\u1ea7n ho\u1eb7c nhi\u1ec1u h\u01a1n t\u00f9y kh\u1ea3 n\u0103ng.<\/p>\n

L\u01b0u \u00fd, kh\u00f4ng ng\u1eeda c\u1ed5 qu\u00e1 m\u1ee9c, gi\u1eef c\u1eb1m h\u01a1i thu v\u1ec1. C\u00e1c \u0111\u1ed9ng t\u00e1c c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n ch\u1eadm, c\u00f3 ki\u1ec3m so\u00e1t, tr\u00e1nh d\u00f9ng qu\u00e1n t\u00ednh \u0111\u1ec3 n\u00e2ng ng\u01b0\u1eddi.<\/p>\n

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\"C\u00f3<\/span><\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

C\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 d\u1ef1ng c\u1ed9t s\u1ed1ng, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh nh\u1edd b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c tr\u00ean s\u00e0n trong kho\u1ea3ng 6 ph\u00fat m\u1ed7i ng\u00e0y.<\/p>\n

2.2. B\u00e0i t\u1eadp 2: T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh \u0111\u1eb3ng tr\u01b0\u01a1ng cho c\u01a1 l\u01b0ng d\u01b0\u1edbi<\/strong><\/p>\n

Kh\u00e1c v\u1edbi b\u00e0i t\u1eadp tr\u00ean, b\u00e0i t\u1eadp n\u00e0y y\u00eau c\u1ea7u gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1eb1m t\u0103ng kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng.<\/p>\n

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

– Gi\u1eef ph\u1ea7n tr\u00ean: N\u1eb1m s\u1ea5p, hai tay \u0111\u1eb7t nh\u1eb9 ph\u00eda sau \u0111\u1ea7u, n\u00e2ng ph\u1ea7n ng\u1ef1c l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n v\u00e0 gi\u1eef t\u01b0 th\u1ebf. Khi \u0111\u00e3 quen, c\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 b\u1eb1ng c\u00e1ch t\u1eeb t\u1eeb g\u1eadp r\u1ed3i du\u1ed7i khu\u1ef7u tay trong khi v\u1eabn gi\u1eef th\u00e2n ng\u01b0\u1eddi \u1ed5n \u0111\u1ecbnh.<\/p>\n

– Gi\u1eef ph\u1ea7n d\u01b0\u1edbi: Hai ch\u00e2n du\u1ed7i th\u1eb3ng, n\u00e2ng \u0111\u1ed3ng th\u1eddi hai ch\u00e2n kh\u1ecfi m\u1eb7t s\u00e0n v\u00e0 gi\u1eef nguy\u00ean. Khi s\u1ee9c m\u1ea1nh c\u1ea3i thi\u1ec7n, c\u00f3 th\u1ec3 m\u1edf r\u1ed3i kh\u00e9p hai ch\u00e2n ch\u1eadm r\u00e3i m\u00e0 kh\u00f4ng l\u00e0m m\u1ea5t t\u01b0 th\u1ebf.<\/p>\n

– Gi\u1eef to\u00e0n th\u00e2n: N\u00e2ng \u0111\u1ed3ng th\u1eddi th\u00e2n tr\u00ean v\u00e0 hai ch\u00e2n, gi\u1eef c\u1ed9t s\u1ed1ng \u1edf t\u01b0 th\u1ebf trung gian. Khi \u0111\u00e3 ki\u1ec3m so\u00e1t t\u1ed1t, c\u00f3 th\u1ec3 di chuy\u1ec3n nh\u1eb9 tay ho\u1eb7c ch\u00e2n \u0111\u1ec3 t\u0103ng th\u1eed th\u00e1ch cho c\u01a1 \u1ed5n \u0111\u1ecbnh.<\/p>\n

– Th\u1eddi gian th\u1ef1c hi\u1ec7n: V\u1edbi ng\u01b0\u1eddi m\u1edbi n\u00ean gi\u1eef 15-30 gi\u00e2y. Ng\u01b0\u1eddi t\u1eadp th\u01b0\u1eddng xuy\u00ean t\u0103ng d\u1ea7n l\u00ean 45-90 gi\u00e2y n\u1ebfu v\u1eabn duy tr\u00ec \u0111\u01b0\u1ee3c k\u1ef9 thu\u1eadt \u0111\u00fang.<\/p>\n

L\u01b0u \u00fd, ng\u01b0\u1eddi t\u1eadp ch\u1ec9 n\u00ean t\u0103ng \u0111\u1ed9 kh\u00f3 c\u1ee7a b\u00e0i t\u1eadp khi c\u00f3 th\u1ec3 gi\u1eef v\u1eefng t\u01b0 th\u1ebf c\u01a1 b\u1ea3n m\u00e0 kh\u00f4ng b\u1ecb v\u00f5ng l\u01b0ng ho\u1eb7c \u0111au v\u00f9ng th\u1eaft l\u01b0ng.<\/p>\n

\"B\u00e0i<\/span><\/p>\n

B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh \u0111\u1eb3ng tr\u01b0\u01a1ng cho c\u01a1 l\u01b0ng d\u01b0\u1edbi y\u00eau c\u1ea7u gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1eb1m t\u0103ng kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng.<\/p>\n

3. Nh\u1eefng ai c\u1ea7n th\u1eadn tr\u1ecdng?<\/strong><\/h3>\n

M\u1eb7c d\u00f9 c\u00e1c b\u00e0i t\u1eadp n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi \u0111a s\u1ed1 ng\u01b0\u1eddi tr\u00ean 60 tu\u1ed5i c\u00f3 s\u1ee9c kh\u1ecfe \u1ed5n \u0111\u1ecbnh, m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p c\u1ea7n tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n, bao g\u1ed3m:<\/p>\n

– Ng\u01b0\u1eddi b\u1ecb \u0111au l\u01b0ng c\u1ea5p t\u00ednh ho\u1eb7c \u0111au l\u01b0ng ch\u01b0a r\u00f5 nguy\u00ean nh\u00e2n.<\/p>\n

– Ng\u01b0\u1eddi b\u1ecb tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m k\u00e8m ch\u00e8n \u00e9p r\u1ec5 th\u1ea7n kinh.<\/p>\n

– Ng\u01b0\u1eddi b\u1ecb h\u1eb9p \u1ed1ng s\u1ed1ng m\u1ee9c \u0111\u1ed9 n\u1eb7ng.<\/p>\n

– Ng\u01b0\u1eddi b\u1ecb g\u00e3y ho\u1eb7c x\u1eb9p \u0111\u1ed1t s\u1ed1ng do lo\u00e3ng x\u01b0\u01a1ng.<\/p>\n

– Ng\u01b0\u1eddi m\u1edbi ph\u1eabu thu\u1eadt c\u1ed9t s\u1ed1ng ho\u1eb7c \u0111ang trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng l\u01b0ng.<\/p>\n

Trong qu\u00e1 tr\u00ecnh t\u1eadp, n\u1ebfu xu\u1ea5t hi\u1ec7n c\u00e1c d\u1ea5u hi\u1ec7u nh\u01b0 \u0111au l\u01b0ng t\u0103ng l\u00ean, \u0111au lan xu\u1ed1ng m\u00f4ng ho\u1eb7c ch\u00e2n, t\u00ea b\u00ec, y\u1ebfu c\u01a1, m\u1ea5t th\u0103ng b\u1eb1ng ho\u1eb7c ch\u00f3ng m\u1eb7t, c\u1ea7n d\u1eebng t\u1eadp ngay v\u00e0 \u0111i kh\u00e1m \u0111\u1ec3 \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1, tr\u00e1nh ti\u1ebfp t\u1ee5c luy\u1ec7n t\u1eadp khi ch\u01b0a x\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n.<\/p>\n

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\n 3 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u1ea5t gi\u00fap t\u0103ng c\u01a1 b\u1eafp v\u00e0 s\u1ef1 d\u1ebbo dai\n <\/div>\n
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Suy gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp b\u1eaft \u0111\u1ea7u di\u1ec5n ra t\u1eeb kho\u1ea3ng sau 30 tu\u1ed5i, ti\u1ebfn tri\u1ec3n nhanh h\u01a1n n\u1ebfu c\u01a1 th\u1ec3 thi\u1ebfu v\u1eadn \u0111\u1ed9ng. Tuy nhi\u00ean, vi\u1ec7c t\u1eadp…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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Sau tu\u1ed5i 60, s\u1ee9c m\u1ea1nh v\u00f9ng l\u01b0ng d\u01b0\u1edbi suy gi\u1ea3m l\u00e0m t\u0103ng nguy c\u01a1 \u0111au l\u01b0ng, gi\u1ea3m th\u0103ng b\u1eb1ng v\u00e0 h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng. Ch\u1ec9 v\u1edbi hai b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c tr\u00ean s\u00e0n th\u1ef1c hi\u1ec7n trong kho\u1ea3ng 6 ph\u00fat m\u1ed7i ng\u00e0y, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 d\u1ef1ng c\u1ed9t s\u1ed1ng, c\u1ea3i thi\u1ec7n<\/p>\n","protected":false},"author":1,"featured_media":4018,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4017","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\/4017","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=4017"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4017\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4018"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4017"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4017"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4017"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}