{"id":4872,"date":"2023-11-23T00:43:00","date_gmt":"2023-11-22T17:43:00","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=4872"},"modified":"2023-11-23T00:43:00","modified_gmt":"2023-11-22T17:43:00","slug":"nhay-day-co-to-chan-khong","status":"publish","type":"post","link":"\/blog\/nhay-day-co-to-chan-khong\/","title":{"rendered":"Nh\u1ea3y d\u00e2y c\u00f3 to ch\u00e2n kh\u00f4ng? H\u01b0\u1edbng d\u1eabn nh\u1ea3y d\u00e2y gi\u00fap ch\u00e2n s\u0103n ch\u1eafc"},"content":{"rendered":"\n<p><em>Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn v\u1edbi mong mu\u1ed1n s\u1edf h\u1eefu th\u00e2n h\u00ecnh thon g\u1ecdn, s\u0103n ch\u1eafc h\u01a1n. Tuy nhi\u00ean m\u1ed9t s\u1ed1 ng\u01b0\u1eddi l\u1ea1i nh\u1eadn th\u1ea5y hi\u1ec7n t\u01b0\u1ee3ng b\u1eafp ch\u00e2n to ra khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y. V\u1eady th\u1ef1c t\u1ebf th\u00ec <strong>nh\u1ea3y d\u00e2y c\u00f3 to ch\u00e2n kh\u00f4ng<\/strong>? H\u00e3y c\u00f9ng Decathlon t\u00ecm c\u00e2u tr\u1ea3 l\u1eddi ngay d\u01b0\u1edbi \u0111\u00e2y.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Nh\u1ea3y d\u00e2y c\u00f3 l\u00e0m cho ch\u00e2n to h\u01a1n kh\u00f4ng?<\/strong><\/h2>\n\n\n\n<p><strong>Th\u1ef1c t\u1ebf nh\u1ea3y d\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn ch\u00e2n to h\u01a1n.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p>\u0110i\u1ec1u n\u00e0y \u0111\u01b0\u1ee3c l\u00fd gi\u1ea3i l\u00e0 do khi nh\u1ea3y d\u00e2y, <strong>c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c co gi\u00e3n li\u00ean t\u1ee5c gi\u00fap \u0111\u1ed1t ch\u00e1y calo d\u01b0 th\u1eeba &#8211; m\u1ee1 t\u00edch t\u1ee5 \u1edf b\u1eafp ch\u00e2n. <\/strong>Ngo\u00e0i ra, nh\u1ea3y d\u00e2y ch\u1ec9 gi\u00fap c\u01a1 ch\u00e2n ph\u00e1t tri\u1ec3n \u0111\u1ebfn m\u1ed9t m\u1ee9c \u0111\u1ed9 nh\u1ea5t \u0111\u1ecbnh, kh\u00f4ng t\u0103ng tr\u01b0\u1edfng qu\u00e1 m\u1ee9c.<\/p>\n\n\n\n<p>Ch\u00ednh v\u00ec v\u1eady, n\u1ebfu duy tr\u00ec l\u1ecbch nh\u1ea3y d\u00e2y<strong> th\u01b0\u1eddng xuy\u00ean v\u00e0 \u0111\u00fang c\u00e1ch<\/strong>, ch\u00e2n c\u1ee7a b\u1ea1n s\u1ebd kh\u00f4ng b\u1ecb to ra qu\u00e1 kh\u1ed5 m\u00e0 c\u00f2n <strong>tr\u1edf n\u00ean thon g\u1ecdn v\u00e0 s\u0103n ch\u1eafc <\/strong>h\u01a1n.&nbsp;<\/p>\n\n\n\n<p>Ngo\u00e0i ra, theo chuy\u00ean <a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/how-to-lose-leg-fat#aerobic-exercise:~:text=The%20first%20step,maximize%20calorie%20burn.\" target=\"_blank\" rel=\"noreferrer noopener\">Trang Heathline<\/a> &#8211; Trang web v\u1ec1 y d\u01b0\u1ee3c c\u1ee7a M\u1ef9 c\u0169ng \u0111\u00e3 t\u1eebng kh\u1eb3ng \u0111\u1ecbnh r\u1eb1ng t\u1eadp luy\u1ec7n c\u00e1c b\u00e0i t\u1eadp t\u0103ng nh\u1ecbp tim v\u00e0 \u0111\u1ed1t ch\u00e1y calo t\u1ed1i \u0111\u00e3 s\u1ebd gi\u00fap gi\u1ea3m m\u1ee1 \u1edf b\u1eafp ch\u00e2n hi\u1ec7u qu\u1ea3. V\u00e0 nh\u1ea3y d\u00e2y c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 t\u1ed1t cho m\u1ee5c ti\u00eau n\u00e0y.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/nhay-day-dung-cach-giup-giup-giam-mo-o-bap-chan-hieu-qua-lam-cho-chan-san-chac-hon.jpeg\" alt=\"Nh\u1ea3y d\u00e2y \u0111\u00fang c\u00e1ch gi\u00fap gi\u00fap gi\u1ea3m m\u1ee1 \u1edf b\u1eafp ch\u00e2n hi\u1ec7u qu\u1ea3, l\u00e0m cho ch\u00e2n s\u0103n ch\u1eafc h\u01a1n\" class=\"wp-image-4877\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-dung-cach-giup-giup-giam-mo-o-bap-chan-hieu-qua-lam-cho-chan-san-chac-hon.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-day-dung-cach-giup-giup-giam-mo-o-bap-chan-hieu-qua-lam-cho-chan-san-chac-hon-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-day-dung-cach-giup-giup-giam-mo-o-bap-chan-hieu-qua-lam-cho-chan-san-chac-hon-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Nh\u1ea3y d\u00e2y \u0111\u00fang c\u00e1ch gi\u00fap gi\u00fap gi\u1ea3m m\u1ee1 \u1edf b\u1eafp ch\u00e2n hi\u1ec7u qu\u1ea3, l\u00e0m cho ch\u00e2n s\u0103n ch\u1eafc h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. T\u1ea1i sao nhi\u1ec1u ng\u01b0\u1eddi nh\u1ea3y d\u00e2y b\u1eafp ch\u00e2n to ra?<\/strong><\/h2>\n\n\n\n<p>T\u00ecnh tr\u1ea1ng ch\u00e2n to h\u01a1n sau khi nh\u1ea3y d\u00e2y m\u00e0 m\u1ed9t s\u1ed1 ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i c\u00f3 th\u1ec3 xu\u1ea5t ph\u00e1t t\u1eeb m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.1 Nh\u1ea3y d\u00e2y sai k\u1ef9 thu\u1eadt<\/strong><\/h3>\n\n\n\n<p>Nh\u1ea3y d\u00e2y y\u00eau c\u1ea7u ng\u01b0\u1eddi t\u1eadp c\u00f3 s\u1ef1 ph\u1ed1i h\u1ee3p nh\u1ecbp nh\u00e0ng c\u1ee7a c\u1ea3 ch\u00e2n v\u00e0 tay. Qua \u0111\u00f3 kh\u00f4ng ch\u1ec9 h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n n\u00e2ng cao s\u1ee9c kh\u1ecfe hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 thu g\u1ecdn k\u00edch th\u01b0\u1edbc b\u1eafp ch\u00e2n hi\u1ec7u qu\u1ea3.&nbsp;<\/p>\n\n\n\n<p>Tuy nhi\u00ean n\u1ebfu nh\u1ea3y d\u00e2y sai k\u1ef9 thu\u1eadt trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 g\u00e2y ra t\u00e1c d\u1ee5ng ng\u01b0\u1ee3c, l\u00e0m cho b\u1eafp ch\u00e2n to h\u01a1n, c\u1ee5 th\u1ec3 nh\u01b0 sau:&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nh\u1ea5c ch\u00e2n qu\u00e1 cao<\/strong>: Nh\u1ea5c ch\u00e2n qu\u00e1 cao khi nh\u1ea3y d\u00e2y y\u00eau c\u1ea7u c\u01a1 b\u1eafp \u1edf ch\u00e2n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c. T\u1eeb \u0111\u00f3 kh\u00f4ng ch\u1ec9 khi\u1ebfn b\u1ed9 ph\u1eadn n\u00e0y ph\u00e1t tri\u1ec3n qu\u00e1 m\u1ee9c v\u00e0 tr\u1edf n\u00ean to h\u01a1n m\u00e0 c\u00f2n d\u1ec5 khi\u1ebfn ng\u01b0\u1eddi t\u1eadp nhanh m\u1ea5t s\u1ee9c, g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n.&nbsp;<\/li>\n\n\n\n<li><strong>L\u01b0ng cong<\/strong>: \u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf nh\u1ea3y d\u00e2y kh\u00f4ng ch\u00ednh x\u00e1c, khi\u1ebfn cho tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 t\u1eadp trung qu\u00e1 nhi\u1ec1u \u1edf ph\u00eda \u0111\u1eb1ng tr\u01b0\u1edbc. Do v\u1eady \u0111\u00f4i ch\u00e2n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng h\u1ebft c\u00f4ng su\u1ea5t \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng, d\u1eabn \u0111\u1ebfn gia t\u0103ng k\u00edch th\u01b0\u1edbc. Thay v\u00e0o \u0111\u00f3 h\u00e3y ch\u00fa \u00fd gi\u1eef l\u01b0ng lu\u00f4n th\u1eb3ng trong qu\u00e1 tr\u00ecnh nh\u1ea3y d\u00e2y.&nbsp;<\/li>\n\n\n\n<li><strong>Ch\u00e2n qu\u00e1 r\u1ed9ng<\/strong>: T\u01b0\u01a1ng t\u1ef1 nh\u01b0 t\u01b0 th\u1ebf tr\u00ean, s\u1ea3i ch\u00e2n qu\u00e1 r\u1ed9ng s\u1ebd g\u00e2y kh\u00f3 kh\u0103n cho c\u01a1 th\u1ec3 trong vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng. \u0110i\u1ec1u n\u00e0y l\u00e0m cho c\u01a1 b\u1eafp \u1edf ch\u00e2n lu\u00f4n ph\u1ea3i v\u1eadn \u0111\u1ed9ng, l\u00e2u d\u1ea7n s\u1ebd tr\u1edf n\u00ean to h\u01a1n.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>T\u00f3m l\u1ea1i, vi\u1ec7c th\u1ef1c hi\u1ec7n k\u1ef9 thu\u1eadt nh\u1ea3y d\u00e2y sai s\u1ebd d\u1ec5 khi\u1ebfn ph\u1ea7n c\u01a1 b\u1eafp ch\u00e2n t\u0103ng k\u00edch th\u01b0\u1edbc, \u0111i\u1ec1u n\u00e0y \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c ch\u00e2n c\u1ee7a b\u1ea1n s\u1ebd to ra do c\u01a1.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/nhay-day-sai-ky-thuat-co-the-lam-cho-bap-chan-to-hon.jpeg\" alt=\"Nh\u1ea3y d\u00e2y sai k\u1ef9 thu\u1eadt c\u00f3 th\u1ec3 l\u00e0m cho b\u1eafp ch\u00e2n to h\u01a1n\" class=\"wp-image-4878\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-sai-ky-thuat-co-the-lam-cho-bap-chan-to-hon.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-day-sai-ky-thuat-co-the-lam-cho-bap-chan-to-hon-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-day-sai-ky-thuat-co-the-lam-cho-bap-chan-to-hon-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Nh\u1ea3y d\u00e2y sai k\u1ef9 thu\u1eadt c\u00f3 th\u1ec3 l\u00e0m cho b\u1eafp ch\u00e2n to h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.2 Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng h\u1ee3p l\u00fd<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ec3 nh\u1ea3y d\u00e2y th\u1ef1c s\u1ef1 mang l\u1ea1i hi\u1ec7u qu\u1ea3 b\u1ea1n c\u1ea7n bi\u1ebft c\u00e1ch k\u1ebft h\u1ee3p ph\u01b0\u01a1ng ph\u00e1p n\u00e0y v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd.&nbsp;<\/p>\n\n\n\n<p>M\u1ed9t sai l\u1ea7m nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng g\u1eb7p l\u00e0 <strong>ti\u00eau th\u1ee5 l\u01b0\u1ee3ng calo qu\u00e1 m\u1ee9c, v\u01b0\u1ee3t qua s\u1ed1 l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y \u0111\u01b0\u1ee3c khi nh\u1ea3y d\u00e2y. <\/strong>\u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n khi\u1ebfn m\u1ee1 th\u1eeba t\u00edch t\u1ee5 v\u00e0o b\u1eafp ch\u00e2n v\u00e0 khi\u1ebfn b\u1ed9 ph\u1eadn n\u00e0y to h\u01a1n.&nbsp;<\/p>\n\n\n\n<p>Nh\u01b0 v\u1eady, n\u1ebfu \u0111ang th\u1ef1c hi\u1ec7n nh\u1ea3y d\u00e2y \u0111\u1ec3 s\u0103n ch\u1eafc ch\u00e2n, b\u1ea1n n\u00ean \u01b0u ti\u00ean nh\u1eefng th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh,<strong> \u00edt calo v\u00e0 gi\u00e0u c\u00e1c vitamin, ch\u1ea5t kho\u00e1ng, ch\u1ea5t x\u01a1<\/strong> \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t gi\u00fap qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 di\u1ec5n ra hi\u1ec7u qu\u1ea3 h\u01a1n.\u00a0<\/p>\n\n\n\n<p>M\u1ed9t s\u1ed1 g\u1ee3i \u00fd b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o cho th\u1ef1c \u0111\u01a1n h\u00e0ng ng\u00e0y c\u1ee7a m\u00ecnh<strong> <\/strong>l\u00e0<strong> th\u1ecbt g\u00e0, c\u1ea3i b\u00f3 x\u00f4i, b\u00ed ng\u00f4, \u0111\u1eadu ph\u1ee5, t\u00e1o, khoai lang,&#8230;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/che-do-an-uong-it-calo-giau-xo-se-ho-tro-ban-giam-can-hieu-qua-mang-den-doi-chan-thon-gon.jpeg\" alt=\"Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u00edt calo, gi\u00e0u x\u01a1 s\u1ebd h\u1ed7 tr\u1ee3 b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, mang \u0111\u1ebfn \u0111\u00f4i ch\u00e2n thon g\u1ecdn - Ngu\u1ed3n: Internet\" class=\"wp-image-4874\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/che-do-an-uong-it-calo-giau-xo-se-ho-tro-ban-giam-can-hieu-qua-mang-den-doi-chan-thon-gon.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/che-do-an-uong-it-calo-giau-xo-se-ho-tro-ban-giam-can-hieu-qua-mang-den-doi-chan-thon-gon-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/che-do-an-uong-it-calo-giau-xo-se-ho-tro-ban-giam-can-hieu-qua-mang-den-doi-chan-thon-gon-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u00edt calo, gi\u00e0u x\u01a1 s\u1ebd h\u1ed7 tr\u1ee3 b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, mang \u0111\u1ebfn \u0111\u00f4i ch\u00e2n thon g\u1ecdn &#8211; Ngu\u1ed3n: Internet<\/em><\/figcaption><\/figure>\n\n\n\n<p>Ngo\u00e0i ra c\u1ea7n <strong>h\u1ea1n ch\u1ebf t\u1ed1i \u0111a tinh b\u1ed9t, \u0111\u1ed3 ng\u1ecdt v\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m chi\u00ean r\u00e1n nhi\u1ec1u d\u1ea7u m\u1ee1.<\/strong> \u0110\u00e2y ch\u00ednh l\u00e0 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u khi\u1ebfn c\u01a1 th\u1ec3 d\u01b0 th\u1eeba calo khi\u1ebfn b\u1eafp ch\u00e2n to ra.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.3 T\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c<\/strong><\/h3>\n\n\n\n<p>M\u1ed9t nguy\u00ean nh\u00e2n kh\u00e1c d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng ch\u00e2n to ra khi nh\u1ea3y d\u00e2y l\u00e0 t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 kh\u00f4ng ph\u00f9 h\u1ee3p. Sau khi nh\u1ea3y d\u00e2y v\u1edbi m\u1ed9t th\u1eddi gian v\u00e0 t\u1ea7n su\u1ea5t nh\u1ea5t \u0111\u1ecbnh, c\u01a1 b\u1eafp c\u1ea7n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ec3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 th\u1eeba di\u1ec5n ra hi\u1ec7u qu\u1ea3 h\u01a1n \u0111\u1ed3ng th\u1eddi nhanh ch\u00f3ng l\u1ea5y l\u1ea1i n\u0103ng l\u01b0\u1ee3ng.&nbsp;<\/p>\n\n\n\n<p>V\u1eady n\u00ean vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c c\u00f3 th\u1ec3 l\u00e0m cho \u0111\u00f4i ch\u00e2n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c. T\u1eeb \u0111\u00f3 kh\u00f4ng ch\u1ec9 g\u00e2y m\u1ea5t s\u1ee9c m\u00e0 c\u00f2n khi\u1ebfn b\u1ed9 ph\u1eadn n\u00e0y ph\u00e1t tri\u1ec3n qu\u00e1 m\u1ee9c, l\u00e2u d\u1ea7n s\u1ebd tr\u1edf n\u00ean to h\u01a1n.&nbsp;<\/p>\n\n\n\n<p>Theo c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 h\u00ecnh, b\u1ea1n ch\u1ec9 n\u00ean duy tr\u00ec vi\u1ec7c nh\u1ea3y d\u00e2y v\u1edbi t\u1ea7n su\u1ea5t <strong>3 &#8211; 4 l\u1ea7n\/tu\u1ea7n<\/strong>. Trong \u0111\u00f3, t\u1ed5ng th\u1eddi gian t\u1eadp luy\u1ec7n ch\u1ec9 n\u00ean t\u1eeb <strong>30 &#8211; 40 ph\u00fat. <\/strong>Song song v\u1edbi \u0111\u00f3, b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp chuy\u00ean bi\u1ec7t d\u00e0nh ri\u00eang cho v\u00f9ng ch\u00e2n nh\u01b0 lunge, ballet, squat, du\u1ed7i ch\u00e2n, b\u00e0i t\u1eadp cho c\u01a1 \u0111\u00f9i trong,\u2026 \u0111\u1ec3 gi\u00fap \u0111\u00f4i ch\u00e2n s\u0103n ch\u1eafc h\u01a1n.<\/p>\n\n\n\n<p><strong><em>B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam v\u1ec1 t\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd t\u1ea1i: <a href=\"https:\/\/www.decathlon.vn\/blog\/lich-nhay-day-giam-can\" target=\"_blank\" rel=\"noreferrer noopener\">G\u1ee3i \u00fd l\u1ecbch nh\u1ea3y d\u00e2y trong 1 th\u00e1ng gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/a><\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/tap-luyen-qua-muc-khien-chan-phat-trien-qua-muc-lau-dan-se-tro-nen-to-hon.jpeg\" alt=\"T\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c khi\u1ebfn ch\u00e2n ph\u00e1t tri\u1ec3n qu\u00e1 m\u1ee9c, l\u00e2u d\u1ea7n s\u1ebd tr\u1edf n\u00ean to h\u01a1n\" class=\"wp-image-4879\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/tap-luyen-qua-muc-khien-chan-phat-trien-qua-muc-lau-dan-se-tro-nen-to-hon.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/tap-luyen-qua-muc-khien-chan-phat-trien-qua-muc-lau-dan-se-tro-nen-to-hon-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/tap-luyen-qua-muc-khien-chan-phat-trien-qua-muc-lau-dan-se-tro-nen-to-hon-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>T\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c khi\u1ebfn ch\u00e2n ph\u00e1t tri\u1ec3n qu\u00e1 m\u1ee9c, l\u00e2u d\u1ea7n s\u1ebd tr\u1edf n\u00ean to h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.4 Y\u1ebfu t\u1ed1 di truy\u1ec1n<\/strong><\/h3>\n\n\n\n<p>Tr\u00ean th\u1ef1c t\u1ebf m\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 m\u1ed9t \u0111\u1eb7c \u0111i\u1ec3m c\u01a1 \u0111\u1ecba kh\u00e1c nhau d\u1ef1a tr\u00ean y\u1ebfu t\u1ed1 di truy\u1ec1n t\u1eeb b\u1ed1 m\u1eb9 ho\u1eb7c \u00f4ng, b\u00e0.&nbsp;<\/p>\n\n\n\n<p>M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 thu g\u1ecdn b\u1eafp ch\u00e2n nhanh ch\u00f3ng sau khi nh\u1ea3y d\u00e2y m\u1ed9t th\u1eddi gian ng\u1eafn. Ng\u01b0\u1ee3c l\u1ea1i, c\u00f3 nh\u1eefng ng\u01b0\u1eddi l\u1ea1i r\u1ea5t d\u1ec5 b\u1ecb to b\u1eafp ch\u00e2n m\u1eb7c d\u00f9 \u0111ang t\u1eadp luy\u1ec7n \u0111\u00fang c\u00e1ch v\u00e0 th\u01b0\u1eddng m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 vi\u1ec7c t\u1eadp luy\u1ec7n th\u1ef1c s\u1ef1 mang l\u1ea1i hi\u1ec7u qu\u1ea3.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Nh\u1ea3y d\u00e2y \u0111\u00fang c\u00e1ch \u0111\u1ec3 kh\u00f4ng b\u1ecb to b\u1eafp ch\u00e2n<\/strong><\/h2>\n\n\n\n<p>\u0110\u1ec3 h\u1ea1n ch\u1ebf t\u1ed1i \u0111a hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y, b\u1ea1n n\u00ean ch\u00fa \u00fd m\u1ed9t s\u1ed1 k\u1ef9 thu\u1eadt nh\u1ea3y d\u00e2y nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi nh\u1ea3y d\u00e2y<\/strong>: B\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n v\u1eadn \u0111\u1ed9ng k\u1ef9 c\u00e1c v\u1ecb tr\u00ed nh\u01b0 h\u00f4ng, c\u1ed5 tay, ch\u00e2n, kh\u1edbp g\u1ed1i,&#8230;<\/li>\n\n\n\n<li><strong>Nh\u1ea3y d\u00e2y v\u1edbi t\u1ed1c \u0111\u1ed9 ph\u00f9 h\u1ee3p<\/strong>: Khi m\u1edbi b\u1eaft \u0111\u1ea7u b\u1ea1n kh\u00f4ng n\u00ean nh\u1ea3y v\u1edbi t\u1ed1c \u0111\u1ed9 qu\u00e1 cao tr\u00ean 120 nh\u1ecbp\/ph\u00fat d\u1ec5 khi\u1ebfp c\u01a1 b\u1eafp b\u1ecb m\u1ea5t s\u1ee9c. Thay v\u00e0o \u0111\u00f3 c\u1ea7n l\u00e0m quen v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm kho\u1ea3ng 80 &#8211; 100 nh\u1ecbp\/ph\u00fat \u1edf th\u1eddi gian \u0111\u1ea7u, sau \u0111\u00f3 t\u0103ng d\u1ea7n l\u00ean trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u1ec1 sau.&nbsp;<\/li>\n\n\n\n<li><strong>Ch\u00fa \u00fd t\u1edbi ph\u01b0\u01a1ng ph\u00e1p h\u00edt th\u1edf<\/strong>: Khi nh\u1ea3y d\u00e2y b\u1ea1n n\u00ean h\u00edt th\u1edf b\u1eb1ng c\u01a1 b\u1ee5ng \u0111\u1ec3 ph\u1ed5i \u0111\u01b0\u1ee3c cung c\u1ea5p nhi\u1ec1u oxy h\u01a1n, t\u1eeb \u0111\u00f3 gi\u1ea3m thi\u1ec3u m\u1ec7t m\u1ecfi m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 t\u0103ng t\u1ed1c khi nh\u1ea3y d\u00e2y hi\u1ec7u qu\u1ea3.<\/li>\n\n\n\n<li><strong>C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp h\u1ee3p l\u00fd<\/strong>: T\u1ea7n su\u1ea5t t\u1eadp l\u00fd t\u01b0\u1edfng d\u00e0nh cho ng\u01b0\u1eddi nh\u1ea3y d\u00e2y l\u00e0 t\u1eeb 3 &#8211; 4 bu\u1ed5i\/tu\u1ea7n. C\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n d\u1ec5 l\u00e0m c\u01a1 th\u1ec3 m\u1ea5t s\u1ee9c, g\u00e2y m\u1ec7t m\u1ecfi v\u00e0 c\u00f3 th\u1ec3 l\u00e0m b\u1eafp ch\u00e2n to h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i n\u1ebfu luy\u1ec7n t\u1eadp v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p h\u01a1n b\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 nh\u01b0 mong mu\u1ed1n.&nbsp;<\/li>\n\n\n\n<li><strong>Th\u1eddi \u0111i\u1ec3m nh\u1ea3y d\u00e2y<\/strong>: M\u1ed9t s\u1ed1 th\u1eddi \u0111i\u1ec3m th\u00edch h\u1ee3p \u0111\u1ec3 nh\u1ea3y d\u00e2y l\u00e0 v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm t\u1eeb 6h \u0111\u1ebfn 7h, chi\u1ec1u t\u1ed1i t\u1eeb t\u1eeb 16h \u0111\u1ebfn 20h ho\u1eb7c ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7. B\u1ea1n c\u1ea7n h\u1ea1n ch\u1ebf b\u00e0i t\u1eadp n\u00e0y khi \u0111ang \u0111\u00f3i ho\u1eb7c v\u1eeba \u0103n xong v\u00ec c\u00f3 th\u1ec3 g\u00e2y t\u00e1c \u0111\u1ed9ng x\u1ea5u cho d\u1ea1 d\u00e0y.&nbsp;<\/li>\n\n\n\n<li><strong>Sau khi nh\u1ea3y d\u00e2y<\/strong>: Khi nh\u1ea3y d\u00e2y xong, \u0111\u1eebng v\u1ed9i ngh\u1ec9 ng\u01a1i ngay m\u00e0 h\u00e3y th\u1ea3 l\u1ecfng ng\u01b0\u1eddi k\u1ebft h\u1ee3p \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng \u0111\u1ec3 m\u00e1u l\u01b0u th\u00f4ng t\u1ed1t h\u01a1n. \u0110\u1ed3ng th\u1eddi c\u0169ng n\u00ean h\u1ea1n ch\u1ebf \u0103n u\u1ed1ng trong th\u1eddi gian n\u00e0y.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/ban-nen-su-dung-nhung-doi-giay-the-thao-thoang-khi-mem-mai-khi-nhay-day.jpeg\" alt=\"B\u1ea1n n\u00ean s\u1eed d\u1ee5ng nh\u1eefng \u0111\u00f4i gi\u00e0y th\u1ec3 thao tho\u00e1ng kh\u00ed, m\u1ec1m m\u1ea1i khi nh\u1ea3y d\u00e2y\" class=\"wp-image-4873\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/ban-nen-su-dung-nhung-doi-giay-the-thao-thoang-khi-mem-mai-khi-nhay-day.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/ban-nen-su-dung-nhung-doi-giay-the-thao-thoang-khi-mem-mai-khi-nhay-day-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/ban-nen-su-dung-nhung-doi-giay-the-thao-thoang-khi-mem-mai-khi-nhay-day-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n n\u00ean s\u1eed d\u1ee5ng nh\u1eefng \u0111\u00f4i gi\u00e0y th\u1ec3 thao tho\u00e1ng kh\u00ed, m\u1ec1m m\u1ea1i khi nh\u1ea3y d\u00e2y<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4. Gi\u1ea3i \u0111\u00e1p m\u1ed9t s\u1ed1 c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p khi nh\u1ea3y d\u00e2y<\/h2>\n\n\n\n<p><strong>C\u00e2u h\u1ecfi 1: Nh\u1ea3y d\u00e2y bao l\u00e2u s\u1ebd mang l\u1ea1i \u0111\u00f4i ch\u00e2n s\u0103n ch\u1eafc?<\/strong><\/p>\n\n\n\n<p>Th\u00f4ng th\u01b0\u1eddng sau khi nh\u1ea3y d\u00e2y t\u1eeb 3 &#8211; 4 tu\u1ea7n b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y b\u1eafp ch\u00e2n c\u00f3 d\u1ea5u hi\u1ec7u thu nh\u1ecf l\u1ea1i. N\u1ebfu <strong>ki\u00ean tr\u00ec luy\u1ec7n t\u1eadp t\u1eeb 2 &#8211; 3 th\u00e1ng <\/strong>\u0111\u00f4i ch\u00e2n s\u1ebd tr\u1edf n\u00ean nh\u1ecf g\u1ecdn v\u00e0 s\u0103n ch\u1eafc h\u01a1n. Tuy nhi\u00ean con s\u1ed1 n\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o \u0111\u1eb7c \u0111i\u1ec3m c\u01a1 \u0111\u1ecba, t\u1ea7n su\u1ea5t luy\u1ec7n t\u1eadp,&#8230; \u0110i\u1ec1u quan tr\u1ecdng m\u00e0 b\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt c\u0169ng nh\u01b0 ki\u00ean tr\u00ec \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 mong mu\u1ed1n.\u00a0<\/p>\n\n\n\n<p><strong>C\u00e2u h\u1ecfi 2: Nh\u1ea3y d\u00e2y c\u00f3 to m\u00f4ng kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p>Nh\u1ea3y d\u00e2y <strong>kh\u00f4ng l\u00e0m to m\u00f4ng<\/strong> m\u00e0 ng\u01b0\u1ee3c l\u1ea1i b\u00e0i t\u1eadp n\u00e0y c\u00f2n h\u1ed7 tr\u1ee3 <strong>gi\u00fap ph\u1ea7n m\u00f4ng s\u0103n ch\u1eafc h\u01a1n<\/strong>. Nguy\u00ean nh\u00e2n l\u00e0 do khi nh\u1ea3y d\u00e2y c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 di chuy\u1ec3n. T\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 gi\u1ea3m thi\u1ec3u m\u1ee1 th\u1eeba \u1edf hai b\u1ed9 ph\u1eadn n\u00e0y hi\u1ec7u qu\u1ea3.\u00a0<\/p>\n\n\n\n<p><strong>C\u00e2u h\u1ecfi 3: T\u01b0 th\u1ebf nh\u1ea3y d\u00e2y ch\u00ednh x\u00e1c nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/p>\n\n\n\n<p>Trong qu\u00e1 tr\u00ecnh nh\u1ea3y d\u00e2y, b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n theo t\u01b0 th\u1ebf nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng th\u00e2n ng\u01b0\u1eddi, m\u1eaft h\u01b0\u1edbng v\u1ec1 \u0111\u1eb1ng tr\u01b0\u1edbc.<\/li>\n\n\n\n<li>Hai tay c\u1ea7m d\u00e2y nh\u1ea3y cao ngang h\u00f4ng, khu\u1ef7u tay h\u01a1i cong, \u0111\u1eb7t g\u1ea7n s\u00e1t ng\u01b0\u1eddi.&nbsp;<\/li>\n\n\n\n<li>\u0110\u1eb7t s\u00e1t hai ch\u00e2n v\u00e0 th\u1ef1c hi\u1ec7n b\u1eadt nh\u1ea3y l\u00ean v\u1edbi \u0111\u1ed9 cao v\u1eeba ph\u1ea3i t\u1eeb 3 &#8211; 5 cm so v\u1edbi m\u1eb7t \u0111\u1ea5t&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/khi-nhay-day-chi-su-dung-co-tay-thay-vi-di-chuyen-ca-canh-tay-va-vai.jpeg\" alt=\"Khi nh\u1ea3y d\u00e2y ch\u1ec9 s\u1eed d\u1ee5ng c\u1ed5 tay thay v\u00ec di chuy\u1ec3n c\u1ea3 c\u00e1nh tay v\u00e0 vai\" class=\"wp-image-4875\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/khi-nhay-day-chi-su-dung-co-tay-thay-vi-di-chuyen-ca-canh-tay-va-vai.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/khi-nhay-day-chi-su-dung-co-tay-thay-vi-di-chuyen-ca-canh-tay-va-vai-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/khi-nhay-day-chi-su-dung-co-tay-thay-vi-di-chuyen-ca-canh-tay-va-vai-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Khi nh\u1ea3y d\u00e2y ch\u1ec9 s\u1eed d\u1ee5ng c\u1ed5 tay thay v\u00ec di chuy\u1ec3n c\u1ea3 c\u00e1nh tay v\u00e0 vai<\/em><\/figcaption><\/figure>\n\n\n\n<p><em>Nh\u01b0 v\u1eady, \u201c<strong>nh\u1ea3y d\u00e2y c\u00f3 to ch\u00e2n kh\u00f4ng\u201d<\/strong> th\u00ec c\u00e2u tr\u1ea3 l\u1eddi l\u00e0 ho\u00e0n to\u00e0n kh\u00f4ng. Tuy nhi\u00ean b\u1ea1n c\u0169ng c\u1ea7n ch\u00fa \u00fd t\u1eadp luy\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p, \u0111\u1ed3ng th\u1eddi k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn v\u1edbi mong mu\u1ed1n s\u1edf h\u1eefu th\u00e2n h\u00ecnh thon g\u1ecdn, s\u0103n&hellip;<\/p>\n","protected":false},"author":5,"featured_media":4876,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-4872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-tap-gym"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-to-chan-khong.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-to-chan-khong-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-to-chan-khong-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-to-chan-khong-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-to-chan-khong-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-to-chan-khong-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-to-chan-khong.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-to-chan-khong.jpg",120,68,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn v\u1edbi mong mu\u1ed1n s\u1edf h\u1eefu th\u00e2n h\u00ecnh thon g\u1ecdn, s\u0103n&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/4872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=4872"}],"version-history":[{"count":0,"href":"\/blog\/wp-json\/wp\/v2\/posts\/4872\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/4876"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=4872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=4872"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=4872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}