{"id":4863,"date":"2026-07-19T03:17:22","date_gmt":"2026-07-18T20:17:22","guid":{"rendered":"https:\/\/useful.vn\/?p=4863"},"modified":"2026-07-19T03:17:22","modified_gmt":"2026-07-18T20:17:22","slug":"5-bai-tap-ho-tro-dot-mo-noi-tang-hieu-qua-de-thuc-hien-tai-nha","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4863","title":{"rendered":"5 b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 ‘\u0111\u1ed1t’ m\u1ee1 n\u1ed9i t\u1ea1ng hi\u1ec7u qu\u1ea3, d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0"},"content":{"rendered":"
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\n Kh\u00e1c v\u1edbi m\u1ee1 d\u01b0\u1edbi da c\u00f3 th\u1ec3 nh\u00ecn th\u1ea5y b\u1eb1ng m\u1eaft th\u01b0\u1eddng, m\u1ee1 n\u1ed9i t\u1ea1ng kh\u00f3 nh\u1eadn bi\u1ebft h\u01a1n nh\u01b0ng l\u1ea1i li\u00ean quan ch\u1eb7t ch\u1ebd \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 t\u0103ng huy\u1ebft \u00e1p, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2, gan nhi\u1ec5m m\u1ee1, r\u1ed1i lo\u1ea1n m\u1ee1 m\u00e1u v\u00e0 b\u1ec7nh tim m\u1ea1ch. <\/strong><\/h2>\n

B\u00ean c\u1ea1nh ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l\u00fd v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n l\u00e0 m\u1ed9t trong nh\u1eefng bi\u1ec7n ph\u00e1p c\u00f3 b\u1eb1ng ch\u1ee9ng r\u00f5 r\u00e0ng gi\u00fap gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng. Trong \u0111\u00f3, c\u00e1c b\u00e0i t\u1eadp huy \u0111\u1ed9ng nh\u00f3m c\u01a1 l\u1edbn, l\u00e0m t\u0103ng nh\u1ecbp tim v\u00e0 t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng th\u01b0\u1eddng mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng v\u00e0 c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng n\u1ebfu duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

1. H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111\u1ed1t m\u1ee1 n\u1ed9i t\u1ea1ng hi\u1ec7u qu\u1ea3<\/strong><\/h3>\n

1.1. \u0110i b\u1ed9 nhanh – B\u00e0i t\u1eadp n\u1ec1n t\u1ea3ng gi\u00fap gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng<\/em><\/strong><\/p>\n

N\u1ebfu m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n ho\u1eb7c \u00edt v\u1eadn \u0111\u1ed9ng, \u0111i b\u1ed9 nhanh l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p v\u00ec d\u1ec5 th\u1ef1c hi\u1ec7n v\u00e0 \u00edt g\u00e2y \u00e1p l\u1ef1c l\u00ean kh\u1edbp.<\/p>\n

Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y t\u1eadp aerobic c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba nh\u01b0 \u0111i b\u1ed9 nhanh c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m l\u01b0\u1ee3ng m\u1ee1 t\u00edch t\u1ee5 trong \u1ed5 b\u1ee5ng khi duy tr\u00ec th\u01b0\u1eddng xuy\u00ean.<\/p>\n

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

\u00a0– \u0110\u1ee9ng th\u1eb3ng, m\u1eaft nh\u00ecn ph\u00eda tr\u01b0\u1edbc.B\u01b0\u1edbc ch\u00e2n v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n \u0111i b\u1ed9 th\u00f4ng th\u01b0\u1eddng.<\/p>\n

\u00a0– \u0110\u00e1nh tay t\u1ef1 nhi\u00ean theo nh\u1ecbp b\u01b0\u1edbc.<\/p>\n

– Gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u nh\u01b0ng v\u1eabn c\u00f3 th\u1ec3 tr\u00f2 chuy\u1ec7n ng\u1eafn.<\/p>\n

Th\u1eddi l\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb<\/em><\/strong><\/p>\n

\u00a0– 20 – 60 ph\u00fat m\u1ed7i bu\u1ed5i.<\/p>\n

\u00a0– \u00cdt nh\u1ea5t 5 bu\u1ed5i\/tu\u1ea7n.<\/p>\n

\u00a0– C\u00f3 th\u1ec3 chia th\u00e0nh 2 – 3 l\u1ea7n n\u1ebfu kh\u00f3 t\u1eadp li\u00ean t\u1ee5c.<\/p>\n

M\u1eb9o t\u0103ng hi\u1ec7u qu\u1ea3:\u00a0<\/em> Xen k\u1ebd 2 ph\u00fat \u0111i nhanh, 1 ph\u00fat \u0111i ch\u1eadm. \u01afu ti\u00ean \u0111i b\u1ed9 sau b\u1eefa \u0103n kho\u1ea3ng 30\u201360 ph\u00fat.<\/p>\n

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

Xen k\u1ebd \u0111i b\u1ed9 ch\u1eadm v\u00e0 \u0111i b\u1ed9 nhanh gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng.<\/p>\n

1.2. Squat – B\u00e0i t\u1eadp huy \u0111\u1ed9ng c\u01a1 l\u1edbn, t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng<\/strong><\/em><\/p>\n

Squat t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu v\u00e0o c\u01a1 \u0111\u00f9i, m\u00f4ng v\u00e0 v\u00f9ng th\u00e2n d\u01b0\u1edbi. \u0110\u00e2y l\u00e0 nh\u1eefng nh\u00f3m c\u01a1 l\u1edbn c\u1ee7a c\u01a1 th\u1ec3 n\u00ean khi t\u1eadp s\u1ebd gi\u00fap t\u0103ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng t\u1ed5ng th\u1ec3.<\/p>\n

H\u01b0\u1edbng d\u1eabn \u0111\u1ed9ng t\u00e1c squat chu\u1ea9n<\/strong><\/em><\/p>\n

\u00a0 – T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb.<\/p>\n

\u00a0– \u0110\u1ee9ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai.<\/p>\n

\u00a0 – M\u0169i ch\u00e2n m\u1edf nh\u1eb9 kho\u1ea3ng 10 – 20 \u0111\u1ed9.<\/p>\n

\u00a0– Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef ng\u1ef1c m\u1edf.<\/p>\n

Th\u1ef1c hi\u1ec7n<\/strong><\/em><\/p>\n

\u00a0– H\u00edt v\u00e0o, \u0111\u1ea9y h\u00f4ng ra sau nh\u01b0 \u0111\u1ed9ng t\u00e1c ng\u1ed3i xu\u1ed1ng gh\u1ebf.<\/p>\n

\u00a0– H\u1ea1 ng\u01b0\u1eddi \u0111\u1ebfn khi \u0111\u00f9i g\u1ea7n song song m\u1eb7t s\u00e0n.<\/p>\n

\u00a0– \u0110\u1ea7u g\u1ed1i c\u00f9ng h\u01b0\u1edbng v\u1edbi m\u0169i ch\u00e2n.Th\u1edf ra, d\u00f9ng l\u1ef1c g\u00f3t ch\u00e2n \u0111\u1ee9ng l\u00ean.<\/p>\n

Kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp:<\/strong><\/em> 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12 – 15 l\u1ea7n.<\/p>\n

L\u01b0u \u00fd: Kh\u00f4ng ch\u1ed3m g\u1ed1i qu\u00e1 m\u1ee9c, kh\u00f4ng g\u00f9 l\u01b0ng. Ng\u01b0\u1eddi c\u00f3 \u0111au kh\u1edbp g\u1ed1i n\u00ean \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 s\u00e2u.<\/p>\n

1.3. Plank – H\u1ed7 tr\u1ee3 t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 trung t\u00e2m<\/strong><\/em><\/p>\n

Plank kh\u00f4ng tr\u1ef1c ti\u1ebfp “\u0111\u1ed1t m\u1ee1 b\u1ee5ng” t\u1ea1i ch\u1ed7, nh\u01b0ng gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh v\u00f9ng th\u00e2n gi\u1eefa, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 h\u1ed7 tr\u1ee3 x\u00e2y d\u1ef1ng th\u00f3i quen t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n plank c\u01a1 b\u1ea3n<\/strong><\/em><\/p>\n

\u00a0– Ch\u1ed1ng hai khu\u1ef7u tay d\u01b0\u1edbi vai.<\/p>\n

\u00a0– Ch\u1ed1ng m\u0169i ch\u00e2n xu\u1ed1ng s\u00e0n.<\/p>\n

\u00a0– Gi\u1eef \u0111\u1ea7u \u2013 l\u01b0ng \u2013 h\u00f4ng th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/p>\n

\u00a0– Si\u1ebft b\u1ee5ng nh\u1eb9, kh\u00f4ng v\u00f5ng l\u01b0ng.<\/p>\n

Th\u1eddi gian t\u1eadp<\/strong><\/em><\/p>\n

Ng\u01b0\u1eddi m\u1edbi t\u1eadp: 20 – 30 gi\u00e2y. Sau khi quen d\u1ea7n th\u00ec t\u0103ng d\u1ea7n l\u00ean 45 – 60 gi\u00e2y.<\/p>\n

Th\u1ef1c hi\u1ec7n 3 – 5 hi\u1ec7p.<\/p>\n

L\u01b0u \u00fd: Kh\u00f4ng n\u00edn th\u1edf, d\u1eebng l\u1ea1i n\u1ebfu th\u1ea5y \u0111au l\u01b0ng.<\/p>\n

1.4. Leo n\u00fai t\u1ea1i ch\u1ed7: T\u0103ng nh\u1ecbp tim, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n<\/strong><\/em><\/p>\n

Leo n\u00fai t\u1ea1i ch\u1ed7 l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p s\u1ee9c m\u1ea1nh v\u00e0 tim m\u1ea1ch, gi\u00fap t\u0103ng nh\u1ecbp tim nhanh trong th\u1eddi gian ng\u1eafn.<\/p>\n

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

\u00a0– B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y cao.<\/p>\n

\u00a0– Si\u1ebft b\u1ee5ng.K\u00e9o m\u1ed9t \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c.<\/p>\n

\u00a0– \u0110\u1ed5i ch\u00e2n li\u00ean t\u1ee5c v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i.<\/p>\n

Kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp<\/strong><\/em><\/p>\n

20 – 30 gi\u00e2y m\u1ed7i hi\u1ec7p. Ngh\u1ec9 30 gi\u00e2y r\u1ed3i ti\u1ebfp t\u1ee5c.<\/p>\n

Th\u1ef1c hi\u1ec7n 4 – 6 hi\u1ec7p.<\/p>\n

L\u01b0u \u00fd: Gi\u1eef h\u00f4ng \u1ed5n \u0111\u1ecbnh, kh\u00f4ng nh\u00fan ng\u01b0\u1eddi qu\u00e1 m\u1ea1nh.<\/p>\n

1.5. Burpee – B\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao gi\u00fap t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng<\/em><\/strong><\/p>\n

Burpee l\u00e0 b\u00e0i t\u1eadp to\u00e0n th\u00e2n k\u1ebft h\u1ee3p squat, ch\u1ed1ng \u0111\u1ea9y v\u00e0 b\u1eadt nh\u1ea3y. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c.<\/p>\n

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

B\u00e0i t\u1eadp Bupree ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c gi\u00fap gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3.<\/p>\n

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

\u00a0– \u0110\u1ee9ng th\u1eb3ng.<\/p>\n

\u00a0– H\u1ea1 xu\u1ed1ng t\u01b0 th\u1ebf squat.<\/p>\n

\u00a0– Ch\u1ed1ng tay xu\u1ed1ng s\u00e0n.B\u1eadt hai ch\u00e2n ra sau.<\/p>\n

\u00a0– Thu ch\u00e2n v\u1ec1.<\/p>\n

– \u0110\u1ee9ng l\u00ean v\u00e0 b\u1eadt nh\u1eb9.<\/p>\n

Kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp<\/strong><\/em><\/p>\n

-Ng\u01b0\u1eddi m\u1edbi: 8 – 10 l\u1ea7n\/hi\u1ec7p.<\/p>\n

-Th\u1ef1c hi\u1ec7n 3 – 4 hi\u1ec7p.<\/p>\n

L\u01b0u \u00fd: \u0110i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 theo th\u1ec3 l\u1ef1c. Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh tim m\u1ea1ch ho\u1eb7c \u0111au kh\u1edbp n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean m\u00f4n tr\u01b0\u1edbc khi t\u1eadp.<\/p>\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng hi\u1ec7u qu\u1ea3 h\u01a1n?<\/strong><\/h3>\n

T\u1eadp luy\u1ec7n ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 b\u1ec1n v\u1eefng, n\u00ean k\u1ebft h\u1ee3p:<\/p>\n

– \u0102n \u0111\u1ee7 protein, t\u0103ng rau xanh v\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1.<\/p>\n

– H\u1ea1n ch\u1ebf \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng v\u00e0 th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn.<\/p>\n

– Ng\u1ee7 \u0111\u1ee7 kho\u1ea3ng 7 – 9 gi\u1edd m\u1ed7i \u0111\u00eam.<\/p>\n

– Duy tr\u00ec v\u1eadn \u0111\u1ed9ng t\u1ed1i thi\u1ec3u 150 ph\u00fat\/tu\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ho\u1eb7c 75 ph\u00fat\/tu\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh.<\/p>\n

– Kh\u00f4ng h\u00fat thu\u1ed1c, h\u1ea1n ch\u1ebf r\u01b0\u1ee3u bia.<\/p>\n\n\n\n
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C\u1ea7n l\u01b0u \u00fd r\u1eb1ng kh\u00f4ng c\u00f3 b\u00e0i t\u1eadp n\u00e0o l\u00e0m tan m\u1ee1 n\u1ed9i t\u1ea1ng t\u1ea1i m\u1ed9t v\u00f9ng ri\u00eang bi\u1ec7t. Vi\u1ec7c gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n th\u00f4ng qua k\u1ebft h\u1ee3p v\u1eadn \u0111\u1ed9ng, dinh d\u01b0\u1ee1ng v\u00e0 l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. \u0110i\u1ec1u quan tr\u1ecdng kh\u00f4ng ph\u1ea3i t\u1eadp th\u1eadt n\u1eb7ng trong v\u00e0i ng\u00e0y, m\u00e0 l\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n trong th\u1eddi gian d\u00e0i.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\"Hai<\/div>\n
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\n 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\n <\/div>\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…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/5-bai-tap-ho-tro-dot-mo-noi-tang-hieu-qua-de-thuc-hien-tai-nha-c78a1776753.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Kh\u00e1c v\u1edbi m\u1ee1 d\u01b0\u1edbi da c\u00f3 th\u1ec3 nh\u00ecn th\u1ea5y b\u1eb1ng m\u1eaft th\u01b0\u1eddng, m\u1ee1 n\u1ed9i t\u1ea1ng kh\u00f3 nh\u1eadn bi\u1ebft h\u01a1n nh\u01b0ng l\u1ea1i li\u00ean quan ch\u1eb7t ch\u1ebd \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 t\u0103ng huy\u1ebft \u00e1p, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2, gan nhi\u1ec5m m\u1ee1, r\u1ed1i lo\u1ea1n m\u1ee1 m\u00e1u v\u00e0 b\u1ec7nh tim m\u1ea1ch. B\u00ean c\u1ea1nh ch\u1ebf \u0111\u1ed9<\/p>\n","protected":false},"author":1,"featured_media":4864,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4863","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\/4863","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=4863"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4863\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4864"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}