{"id":14349,"date":"2025-04-21T07:07:10","date_gmt":"2025-04-21T07:07:10","guid":{"rendered":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/?p=14349"},"modified":"2025-04-21T07:07:11","modified_gmt":"2025-04-21T07:07:11","slug":"huong-dan-cac-bai-tap-the-luc-nang-cao-suc-khoe","status":"publish","type":"post","link":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/huong-dan-cac-bai-tap-the-luc-nang-cao-suc-khoe\/","title":{"rendered":"H\u01b0\u1edbng D\u1eabn C\u00e1c B\u00e0i T\u1eadp Th\u1ec3 L\u1ef1c N\u00e2ng Cao S\u1ee9c Kh\u1ecfe"},"content":{"rendered":"\n<p>T\u1eadp luy\u1ec7n th\u1ec3 l\u1ef1c kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh h\u01a1n m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. Khi duy tr\u00ec th\u00f3i quen t\u1eadp \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y, b\u1ea1n s\u1ebd th\u1ea5y vi\u1ec7c l\u00e0m quen v\u1edbi c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng hay c\u01b0\u1eddng \u0111\u1ed9 cao sau n\u00e0y tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n r\u1ea5t nhi\u1ec1u. Trong b\u00e0i vi\u1ebft n\u00e0y, Th\u1ec3 d\u1ee5c B\u1eb1ng T\u00e2m s\u1ebd gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n c\u00e1c b\u00e0i t\u1eadp r\u00e8n th\u1ec3 l\u1ef1c \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i k\u1ebft qu\u1ea3 nhanh nh\u1ea5t, gi\u00fap gia t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 th\u1ec3 tr\u1ea1ng \u0111\u00fang c\u00e1ch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-l\u1ee3i-ich-c\u1ee7a-cac-bai-t\u1eadp-tang-th\u1ec3-l\u1ef1c\">L\u1ee3i \u00edch c\u1ee7a c\u00e1c b\u00e0i t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c<\/h2>\n\n\n\n<p>Th\u1ec3 l\u1ef1c c\u00f3 th\u1ec3 hi\u1ec3u \u0111\u01a1n gi\u1ea3n l\u00e0 \u201cn\u0103ng l\u01b0\u1ee3ng\u201d gi\u00fap c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 m\u1ed7i ng\u00e0y. N\u00f3 li\u00ean quan tr\u1ef1c ti\u1ebfp \u0111\u1ebfn s\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1c nh\u00f3m c\u01a1 gi\u00fap b\u1ea1n di chuy\u1ec3n, n\u00e2ng \u0111\u1ee1 v\u00e0 ph\u1ea3n \u1ee9ng tr\u01b0\u1edbc c\u00e1c t\u00e1c \u0111\u1ed9ng t\u1eeb b\u00ean ngo\u00e0i. Khi <a href=\"https:\/\/vi.wikipedia.org\/wiki\/C%C6%A1_(sinh_h%E1%BB%8Dc)\" target=\"_blank\" rel=\"noopener\">c\u01a1 b\u1eafp<\/a> \u0111\u1ee7 kh\u1ecfe, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 nh\u1eb9 nh\u00e0ng, linh ho\u1ea1t v\u00e0 \u00edt m\u1ec7t m\u1ecfi h\u01a1n trong c\u1ea3 sinh ho\u1ea1t l\u1eabn c\u00f4ng vi\u1ec7c. Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu th\u1ec3 l\u1ef1c y\u1ebfu, ch\u1ec9 c\u1ea7n v\u1eadn \u0111\u1ed9ng nh\u1eb9 c\u0169ng c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n nhanh ch\u00f3ng m\u1ea5t s\u1ee9c.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"L\u1ee3i-\u00edch-c\u1ee7a-c\u00e1c-b\u00e0i-t\u1eadp-t\u0103ng-th\u1ec3-l\u1ef1c\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1536\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-3.jpeg\" alt=\"L\u1ee3i \u00edch c\u1ee7a c\u00e1c b\u00e0i t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c\" class=\"wp-image-14350\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-3.jpeg 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-3-200x300.jpeg 200w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-3-683x1024.jpeg 683w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-3-768x1152.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">L\u1ee3i \u00edch c\u1ee7a c\u00e1c b\u00e0i t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c<\/figcaption><\/figure>\n\n\n\n<p>C\u00e1ch t\u1ed1t v\u00e0 nhanh nh\u1ea5t \u0111\u1ec3 gia t\u0103ng th\u1ec3 l\u1ef1c \u0111\u00f3 l\u00e0 t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, b\u1edfi c\u01a1 b\u1eafp kh\u1ecfe th\u00ec c\u01a1 th\u1ec3 m\u1edbi th\u1eadt s\u1ef1 c\u00f3 n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc. C\u00f3 th\u1ec3 n\u00f3i, c\u01a1 b\u1eafp ch\u00ednh l\u00e0 \u201cb\u1ed9 m\u00e1y\u201d gi\u00fap b\u1ea1n duy tr\u00ec th\u1ec3 tr\u1ea1ng t\u1ed1t m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"C\u00e1ch-t\u1ed1t-v\u00e0-nhanh-nh\u1ea5t-\u0111\u1ec3-gia-t\u0103ng-th\u1ec3-l\u1ef1c-\u0111\u00f3-l\u00e0-t\u1eadp-r\u00e8n-luy\u1ec7n-s\u1ee9c-m\u1ea1nh-c\u01a1-b\u1eafp\"><img decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-2.png\" alt=\"C\u00e1ch t\u1ed1t v\u00e0 nhanh nh\u1ea5t \u0111\u1ec3 gia t\u0103ng th\u1ec3 l\u1ef1c \u0111\u00f3 l\u00e0 t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp\" class=\"wp-image-14351\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-2.png 1280w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-2-300x169.png 300w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-2-1024x576.png 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-2-768x432.png 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">C\u00e1ch t\u1ed1t v\u00e0 nhanh nh\u1ea5t \u0111\u1ec3 gia t\u0103ng th\u1ec3 l\u1ef1c \u0111\u00f3 l\u00e0 t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp (Ngu\u1ed3n \u1ea3nh: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-t\u1ed5ng-h\u1ee3p-cac-bai-t\u1eadp-tang-th\u1ec3-l\u1ef1c-nhanh-nh\u1ea5t\">T\u1ed5ng h\u1ee3p c\u00e1c b\u00e0i t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c nhanh nh\u1ea5t<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-cac-bai-t\u1eadp-tang-th\u1ec3-l\u1ef1c-nhanh-plank\">C\u00e1c b\u00e0i t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c nhanh &#8211; Plank<\/h3>\n\n\n\n<p>Khi nh\u1eafc \u0111\u1ebfn c\u00e1c b\u00e0i t\u1eadp gi\u00fap c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c hi\u1ec7u qu\u1ea3, plank lu\u00f4n l\u00e0 c\u00e1i t\u00ean \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn \u0111\u1ea7u ti\u00ean. \u0110\u1ed9ng t\u00e1c n\u00e0y kh\u00f4ng y\u00eau c\u1ea7u k\u1ef9 thu\u1eadt cao hay thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3, nh\u01b0ng l\u1ea1i c\u00f3 t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn s\u1ee9c b\u1ec1n v\u00e0 nh\u00f3m c\u01a1 trung t\u00e2m, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng b\u1ee5ng.<\/p>\n\n\n\n<p>Ch\u1ec9 c\u1ea7n duy tr\u00ec t\u1eadp plank m\u1ed7i ng\u00e0y, b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn r\u00f5 c\u01a1 th\u1ec3 kh\u1ecfe h\u01a1n, ph\u1ea7n c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc d\u1ea7n l\u00ean, m\u1ee1 th\u1eeba c\u0169ng gi\u1ea3m \u0111i \u0111\u00e1ng k\u1ec3. \u0110\u00f3 l\u00e0 l\u00fd do plank lu\u00f4n n\u1eb1m trong danh s\u00e1ch nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c n\u00ean th\u1eed, d\u00f9 b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi hay \u0111\u00e3 t\u1eadp luy\u1ec7n l\u00e2u n\u0103m.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"c\u00e1ch-gia-t\u0103ng-th\u1ec3-l\u1ef1c-nhanh-nh\u1ea5t\"><img decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-5-1.png\" alt=\"c\u00e1ch gia t\u0103ng th\u1ec3 l\u1ef1c nhanh nh\u1ea5t\" class=\"wp-image-14357\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-5-1.png 1280w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-5-1-300x169.png 300w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-5-1-1024x576.png 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-5-1-768x432.png 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">\u0110\u1ed9ng t\u00e1c plank kh\u00f4ng y\u00eau c\u1ea7u k\u1ef9 thu\u1eadt cao hay thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 (Ngu\u1ed3n \u1ea3nh: Internet)<\/figcaption><\/figure>\n\n\n\n<p>H\u01b0\u1edbng d\u1eabn plank r\u00e8n th\u1ec3 l\u1ef1c \u0111\u00fang c\u00e1ch:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf n\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m t\u1eadp, c\u01a1 th\u1ec3 th\u1ea3 l\u1ecfng. Hai ch\u00e2n du\u1ed7i th\u1eb3ng, ph\u1ea7n h\u00f4ng ti\u1ebfp x\u00fac v\u1edbi m\u1eb7t \u0111\u1ea5t.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: Ch\u1ed1ng khu\u1ef7u tay l\u00ean s\u00e0n, tay t\u1ea1o g\u00f3c vu\u00f4ng v\u1edbi vai, kho\u1ea3ng c\u00e1ch hai tay r\u1ed9ng b\u1eb1ng vai.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Si\u1ebft nh\u1eb9 c\u01a1 vai v\u00e0 c\u01a1 l\u01b0ng d\u01b0\u1edbi, sau \u0111\u00f3 t\u1eeb t\u1eeb n\u00e2ng ph\u1ea7n h\u00f4ng l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n sao cho c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 4: Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf t\u1eeb 30 \u2013 45 gi\u00e2y ho\u1eb7c l\u00e2u h\u01a1n n\u1ebfu c\u00f3 th\u1ec3. Sau \u0111\u00f3 th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u \u0111\u1ec3 th\u01b0 gi\u00e3n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ch\u1ea1y-b\u01b0\u1edbc-nh\u1ecf-t\u1ea1i-ch\u1ed7\">Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7<\/h3>\n\n\n\n<p>Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7 l\u00e0 m\u1ed9t trong c\u00e1c b\u00e0i t\u1eadp c\u01a1 b\u1ea3n v\u00e0 quen thu\u1ed9c v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi khi b\u1eaft \u0111\u1ea7u r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c. Kh\u00f4ng ch\u1ec9 d\u1ec5 th\u1ef1c hi\u1ec7n, b\u00e0i t\u1eadp n\u00e0y c\u00f2n mang l\u1ea1i hi\u1ec7u qu\u1ea3 r\u00f5 r\u1ec7t trong vi\u1ec7c t\u0103ng s\u1ee9c b\u1ec1n, c\u1ea3i thi\u1ec7n nh\u1ecbp tim v\u00e0 h\u1ed7 tr\u1ee3 l\u00e0m s\u0103n ch\u1eafc ph\u1ea7n \u0111\u00f9i c\u00f9ng b\u1eafp ch\u00e2n. B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u d\u00f9 l\u00e0 t\u1ea1i nh\u00e0, c\u00f4ng vi\u00ean hay ph\u00f2ng gym \u0111\u1ec1u \u0111\u01b0\u1ee3c.<\/p>\n\n\n\n<p>H\u01b0\u1edbng d\u1eabn ch\u1ea1y b\u01b0\u1edbc nh\u1ecf \u0111\u00fang c\u00e1ch:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng. Hai tay n\u1eafm nh\u1eb9 v\u00e0 \u0111\u1eb7t d\u1ecdc theo h\u00f4ng \u0111\u1ec3 gi\u1eef t\u01b0 th\u1ebf \u1ed5n \u0111\u1ecbnh.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: B\u1eaft \u0111\u1ea7u ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7. Nh\u1ea5c ch\u00e2n l\u00ean nh\u1eb9 nh\u00e0ng, ti\u1ebfp \u0111\u1ea5t b\u1eb1ng m\u0169i ch\u00e2n. L\u01b0u \u00fd: ch\u1ec9 c\u1ea7n nh\u1ea5c ch\u00e2n kh\u1ecfi m\u1eb7t \u0111\u1ea5t m\u1ed9t kho\u1ea3ng nh\u1ecf, kh\u00f4ng c\u1ea7n b\u01b0\u1edbc cao. Khi d\u1eadm ch\u00e2n xu\u1ed1ng, \u0111\u1eebng kh\u00f3a kh\u1edbp g\u1ed1i m\u00e0 gi\u1eef cho \u0111\u1ea7u g\u1ed1i linh ho\u1ea1t.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp. Ch\u1ea1y li\u00ean t\u1ee5c kho\u1ea3ng 40 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 10 gi\u00e2y tr\u01b0\u1edbc khi l\u1eb7p l\u1ea1i hi\u1ec7p ti\u1ebfp theo.<\/li>\n<\/ul>\n\n\n\n<p>V\u1edbi c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9 nh\u00e0ng nh\u01b0ng \u0111\u1ec1u \u0111\u1eb7n, b\u00e0i t\u1eadp n\u00e0y c\u1ef1c k\u1ef3 ph\u00f9 h\u1ee3p \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng \u0111\u1ea7u bu\u1ed5i ho\u1eb7c th\u00eam v\u00e0o gi\u1eefa c\u00e1c b\u00e0i cardio.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ch\u1ed1ng-d\u1ea9y\">Ch\u1ed1ng \u0111\u1ea9y<\/h3>\n\n\n\n<p>Ch\u1ed1ng \u0111\u1ea9y (push-up) l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c kinh \u0111i\u1ec3n, \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn v\u00ec v\u1eeba d\u1ec5 th\u1ef1c hi\u1ec7n v\u1eeba mang l\u1ea1i hi\u1ec7u qu\u1ea3 r\u00f5 r\u1ec7t. B\u00e0i t\u1eadp n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 m\u00e0 c\u00f2n gi\u00fap t\u0103ng c\u01a1 tay, vai, ng\u1ef1c, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1 \u1edf v\u00f9ng b\u1ee5ng v\u00e0 c\u00e1nh tay r\u1ea5t t\u1ed1t.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"Ch\u1ed1ng-\u0111\u1ea9y-(push-up)\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-4.png\" alt=\"Ch\u1ed1ng \u0111\u1ea9y (push-up)\" class=\"wp-image-14353\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-4.png 1280w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-4-300x169.png 300w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-4-1024x576.png 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-4-768x432.png 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ed1ng \u0111\u1ea9y l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c kinh \u0111i\u1ec3n (Ngu\u1ed3n \u1ea3nh: Internet)<\/figcaption><\/figure>\n\n\n\n<p>C\u00e1ch th\u1ef1c hi\u1ec7n ch\u1ed1ng \u0111\u1ea9y \u0111\u00fang k\u1ef9 thu\u1eadt:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, hai tay ch\u1ed1ng xu\u1ed1ng s\u00e0n, kho\u1ea3ng c\u00e1ch gi\u1eefa hai tay r\u1ed9ng b\u1eb1ng vai. Du\u1ed7i th\u1eb3ng ch\u00e2n ra sau, ch\u1ed1ng m\u0169i ch\u00e2n xu\u1ed1ng s\u00e0n \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng b\u1eb1ng c\u00e1ch g\u1eadp khu\u1ef7u tay, sao cho ph\u1ea7n ng\u1ef1c g\u1ea7n ch\u1ea1m s\u00e0n nh\u01b0ng kh\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1eb7t h\u1eb3n xu\u1ed1ng. Sau \u0111\u00f3, \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u b\u1eb1ng l\u1ef1c t\u1eeb c\u00e1nh tay v\u00e0 ng\u1ef1c.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u v\u00e0 th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c trong 40 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 10 gi\u00e2y \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ch\u1ea1y-nang-cao-dui\">Ch\u1ea1y n\u00e2ng cao \u0111\u00f9i<\/h3>\n\n\n\n<p>Ch\u1ea1y n\u00e2ng cao \u0111\u00f9i l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c cardio \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c t\u0103ng s\u1ee9c b\u1ec1n, \u0111\u1ed1t m\u1ee1 v\u00e0 k\u00edch ho\u1ea1t to\u00e0n b\u1ed9 nh\u00f3m c\u01a1 ph\u1ea7n th\u00e2n d\u01b0\u1edbi. Kh\u00f4ng nh\u1eefng gi\u00fap r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n tim m\u1ea1ch, b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c n\u00e0y c\u00f2n t\u00e1c \u0111\u1ed9ng m\u1ea1nh v\u00e0o c\u00e1c ph\u1ea7n nh\u01b0 c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng v\u00e0 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 d\u1ebbo dai cho \u0111\u00f4i ch\u00e2n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"Ch\u1ea1y-n\u00e2ng-cao-\u0111\u00f9i\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-6.png\" alt=\"Ch\u1ea1y n\u00e2ng cao \u0111\u00f9i\" class=\"wp-image-14355\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-6.png 1280w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-6-300x169.png 300w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-6-1024x576.png 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-6-768x432.png 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ea1y n\u00e2ng cao \u0111\u00f9i gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n, \u0111\u1ed1t m\u1ee1 v\u00e0 k\u00edch ho\u1ea1t to\u00e0n b\u1ed9 nh\u00f3m c\u01a1 ph\u1ea7n th\u00e2n d\u01b0\u1edbi (Ngu\u1ed3n \u1ea3nh: Internet)<\/figcaption><\/figure>\n\n\n\n<p>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng. Hai tay n\u1eafm nh\u1eb9 v\u00e0 \u0111\u1ec3 d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: B\u1eaft \u0111\u1ea7u ch\u1ea1y n\u00e2ng cao \u0111\u00f9i b\u1eb1ng c\u00e1ch l\u1ea7n l\u01b0\u1ee3t nh\u1ea5c t\u1eebng ch\u00e2n l\u00ean cao, sao cho \u0111\u00f9i vu\u00f4ng g\u00f3c v\u1edbi th\u00e2n ng\u01b0\u1eddi. Ch\u00e2n c\u00f2n l\u1ea1i gi\u1eef vai tr\u00f2 l\u00e0m tr\u1ee5.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Lu\u00e2n phi\u00ean \u0111\u1ed5i ch\u00e2n li\u00ean t\u1ee5c trong v\u00f2ng 40 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 10 gi\u00e2y \u0111\u1ec3 h\u1ed3i s\u1ee9c.<\/li>\n<\/ul>\n\n\n\n<p>L\u01b0u \u00fd: H\u00e3y gi\u1eef cho th\u00e2n ng\u01b0\u1eddi th\u1eb3ng, kh\u00f4ng \u0111\u1ed5 ng\u01b0\u1eddi ra sau ho\u1eb7c nghi\u00eang ng\u01b0\u1eddi trong khi th\u1ef1c hi\u1ec7n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-nh\u1ea3y-day\">Nh\u1ea3y d\u00e2y<\/h3>\n\n\n\n<p>Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp to\u00e0n th\u00e2n v\u1eeba \u0111\u01a1n gi\u1ea3n v\u1eeba hi\u1ec7u qu\u1ea3, ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi c\u1ea5p \u0111\u1ed9 th\u1ec3 l\u1ef1c. Ch\u1ec9 c\u1ea7n m\u1ed9t s\u1ee3i d\u00e2y nh\u1ea3y, b\u1ea1n \u0111\u00e3 c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y calo, c\u1ea3i thi\u1ec7n nh\u1ecbp tim, t\u0103ng \u0111\u1ed9 linh ho\u1ea1t v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u00e1c nh\u00f3m c\u01a1 nh\u01b0 b\u1eafp ch\u00e2n, c\u01a1 tay, vai v\u00e0 c\u1ea3 v\u00f9ng eo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"Nh\u1ea3y-d\u00e2y\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-7.png\" alt=\"Nh\u1ea3y d\u00e2y\" class=\"wp-image-14356\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-7.png 1280w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-7-300x169.png 300w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-7-1024x576.png 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2025\/04\/cac-bai-tap-the-luc-7-768x432.png 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">Nh\u1ea3y d\u00e2y gi\u00fap \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u0103ng s\u1ee9c b\u1ec1n to\u00e0n th\u00e2n (Ngu\u1ed3n \u1ea3nh: Internet)<\/figcaption><\/figure>\n\n\n\n<p>C\u00e1ch nh\u1ea3y d\u00e2y \u0111\u00fang c\u00e1ch:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: Chu\u1ea9n b\u1ecb m\u1ed9t s\u1ee3i d\u00e2y nh\u1ea3y c\u00f3 \u0111\u1ed9 d\u00e0i ph\u00f9 h\u1ee3p. M\u1eb9o nh\u1ecf l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 g\u1eadp \u0111\u00f4i s\u1ee3i d\u00e2y l\u1ea1i, n\u1ebfu ph\u1ea7n gi\u1eefa ch\u1ea1m \u0111\u1ebfn ngang ng\u1ef1c th\u00ec chi\u1ec1u d\u00e0i l\u00e0 v\u1eeba.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n ch\u1ee5m l\u1ea1i. C\u1ea7m ch\u1eafc hai \u0111\u1ea7u d\u00e2y v\u00e0 \u0111\u1eb7t d\u00e2y ph\u00eda sau g\u00f3t ch\u00e2n.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: B\u1eaft \u0111\u1ea7u nh\u1ea3y d\u00e2y li\u00ean t\u1ee5c trong 40 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 10 gi\u00e2y \u0111\u1ec3 th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3. Gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u v\u00e0 \u0111\u1eebng qu\u00ean kh\u1edfi \u0111\u1ed9ng nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n<\/ul>\n\n\n\n<p>T\u00f3m l\u1ea1i, nh\u1eefng b\u00e0i t\u1eadp nh\u01b0 plank, ch\u1ea1y b\u01b0\u1edbc nh\u1ecf, ch\u1ed1ng \u0111\u1ea9y, ch\u1ea1y n\u00e2ng cao \u0111\u00f9i v\u00e0 nh\u1ea3y d\u00e2y \u0111\u1ec1u l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 th\u1ec3 l\u1ef1c. C\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c n\u00e0y \u0111\u1ec1u mang l\u1ea1i l\u1ee3i \u00edch r\u00f5 r\u1ec7t n\u1ebfu b\u1ea1n ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-c\u1ea7n-l\u01b0u-y-gi-khi-t\u1eadp-luy\u1ec7n-cac-bai-t\u1eadp-th\u1ec3-l\u1ef1c\">C\u1ea7n l\u01b0u \u00fd g\u00ec khi t\u1eadp luy\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c?<\/h2>\n\n\n\n<p>\u0110\u1ec3 c\u00e1c b\u00e0i t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c ph\u00e1t huy hi\u1ec7u qu\u1ea3 nhanh v\u00e0 t\u1ed1t nh\u1ea5t, b\u1ea1n kh\u00f4ng ch\u1ec9 c\u1ea7n t\u1eadp \u0111\u00fang c\u00e1ch m\u00e0 c\u00f2n n\u00ean ch\u00fa \u00fd \u0111\u1ebfn m\u1ed9t v\u00e0i th\u00f3i quen trong sinh ho\u1ea1t v\u00e0 dinh d\u01b0\u1ee1ng h\u1eb1ng ng\u00e0y. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng \u0111i\u1ec1u b\u1ea1n n\u00ean ghi nh\u1edb:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u1ed7i bu\u1ed5i t\u1eadp ch\u1ec9 c\u1ea7n k\u00e9o d\u00e0i t\u1eeb 30 \u0111\u1ebfn 60 ph\u00fat l\u00e0 \u0111\u1ee7 \u0111\u1ec3 k\u00edch th\u00edch s\u1ef1 ph\u00e1t tri\u1ec3n th\u1ec3 l\u1ef1c. T\u1eadp qu\u00e1 s\u1ee9c d\u1ec5 g\u00e2y m\u1ec7t m\u1ecfi, ch\u1ea5n th\u01b0\u01a1ng v\u00e0 khi\u1ebfn c\u01a1 th\u1ec3 ki\u1ec7t qu\u1ec7.<\/li>\n\n\n\n<li>Sau khi t\u1eadp, h\u00e3y \u0111\u1ec3 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i kho\u1ea3ng 20 \u2013 30 ph\u00fat.<\/li>\n\n\n\n<li>N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y h\u1ea1n ch\u1ebf d\u00f9ng thang m\u00e1y v\u00e0 chuy\u1ec3n sang \u0111i thang b\u1ed9.<\/li>\n\n\n\n<li>Ki\u00ean \u0111\u1ecbnh v\u1edbi m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh v\u00e0 gi\u1eef th\u00e1i \u0111\u1ed9 t\u00edch c\u1ef1c trong su\u1ed1t qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp.<\/li>\n\n\n\n<li>C\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l\u00fd, \u0111\u1eebng qu\u00ean b\u1ed5 sung protein, tinh b\u1ed9t t\u1ed1t v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh t\u1eeb nh\u1eefng th\u1ef1c ph\u1ea9m nh\u01b0 \u1ee9c g\u00e0, th\u1ecbt b\u00f2, c\u00e1c lo\u1ea1i h\u1ea1t, y\u1ebfn m\u1ea1ch, b\u00f4ng c\u1ea3i xanh\u2026<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-l\u1eddi-k\u1ebft\">L\u1eddi k\u1ebft<\/h2>\n\n\n\n<p>Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c hi\u1ec7u qu\u1ea3 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 \u00e1p d\u1ee5ng v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t. C\u00e1c b\u00e0i t\u1eadp t\u0103ng s\u1ee9c b\u1ec1n n\u00e0y \u0111\u1ec1u kh\u00e1 \u0111\u01a1n gi\u1ea3n v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 t\u1ef1 t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, t\u1eadp ch\u01a1i b\u00f3ng chuy\u1ec1n c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 r\u00e8n luy\u1ec7n gia t\u0103ng th\u1ec3 l\u1ef1c. N\u1ebfu b\u1ea1n mu\u1ed1n tham gia v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe, h\u00e3y li\u00ean h\u1ec7 v\u1edbi <a href=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/\">Th\u1ec3 d\u1ee5c B\u1eb1ng T\u00e2m<\/a> \u0111\u1ec3 \u0111\u0103ng k\u00fd tham gia c\u00e1c l\u1edbp b\u00f3ng chuy\u1ec1n ngay h\u00f4m nay!<\/p>\n\n\n\n<p><strong><em>>>> Xem th\u00eam: <a href=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/cach-tap-tang-chieu-cao-hieu-qua-sau-tuoi-day-thi\/\">C\u00e1ch T\u1eadp T\u0103ng Chi\u1ec1u Cao Hi\u1ec7u Qu\u1ea3 Sau Tu\u1ed5i D\u1eady Th\u00ec<\/a><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u1eadp luy\u1ec7n th\u1ec3 l\u1ef1c kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh h\u01a1n m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. Khi duy tr\u00ec th\u00f3i quen t\u1eadp \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y, b\u1ea1n s\u1ebd th\u1ea5y vi\u1ec7c l\u00e0m quen v\u1edbi c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng hay c\u01b0\u1eddng \u0111\u1ed9 cao sau n\u00e0y tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n r\u1ea5t nhi\u1ec1u. [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":14352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-14349","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khong-phan-loai"],"rankmath_keywords":{"primary":"c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c, c\u00e1ch t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c, c\u00e1ch gia t\u0103ng th\u1ec3 l\u1ef1c, c\u00e1ch t\u0103ng th\u1ec3 l\u1ef1c nhanh nh\u1ea5t, c\u00e1ch r\u00e8n th\u1ec3 l\u1ef1c","secondary":[""]},"yoast_keywords":{"primary":"","secondary":[]},"yoast_focuskw":"c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c","rankmath_focuskw":"c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c, c\u00e1ch t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c, c\u00e1ch gia t\u0103ng th\u1ec3 l\u1ef1c, c\u00e1ch t\u0103ng th\u1ec3 l\u1ef1c nhanh nh\u1ea5t, c\u00e1ch r\u00e8n th\u1ec3 l\u1ef1c","seo_keywords":{"primary":"c\u00e1c b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c, c\u00e1ch t\u1eadp t\u0103ng th\u1ec3 l\u1ef1c, c\u00e1ch gia t\u0103ng th\u1ec3 l\u1ef1c, c\u00e1ch t\u0103ng th\u1ec3 l\u1ef1c nhanh nh\u1ea5t, c\u00e1ch r\u00e8n th\u1ec3 l\u1ef1c","secondary":[""]},"_links":{"self":[{"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/posts\/14349","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/comments?post=14349"}],"version-history":[{"count":1,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/posts\/14349\/revisions"}],"predecessor-version":[{"id":14358,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/posts\/14349\/revisions\/14358"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/media\/14352"}],"wp:attachment":[{"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/media?parent=14349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/categories?post=14349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/tags?post=14349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}