{"id":4149,"date":"2026-07-25T07:15:00","date_gmt":"2026-07-25T00:15:00","guid":{"rendered":"https:\/\/khoahocthethao.vn\/?p=4149"},"modified":"2026-07-20T12:42:24","modified_gmt":"2026-07-20T05:42:24","slug":"squat-tai-nha-cho-nguoi-moi","status":"publish","type":"post","link":"https:\/\/khoahocthethao.vn\/index.php\/2026\/07\/25\/squat-tai-nha-cho-nguoi-moi\/","title":{"rendered":"Squat t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi: K\u1ef9 thu\u1eadt, \u0111\u1ed9 s\u00e2u v\u00e0 c\u00e1ch s\u1eeda l\u1ed7i"},"content":{"rendered":"<p><strong>Squat t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi: K\u1ef9 thu\u1eadt, \u0111\u1ed9 s\u00e2u v\u00e0 c\u00e1ch s\u1eeda l\u1ed7i<\/strong>. Bodyweight squat l\u00e0 \u0111\u1ed9ng t\u00e1c d\u1ec5 \u0111\u01b0a v\u00e0o l\u1ecbch t\u1eadp t\u1ea1i nh\u00e0, nh\u01b0ng hi\u1ec7u qu\u1ea3 ph\u1ee5 thu\u1ed9c v\u00e0o t\u01b0 th\u1ebf, nh\u1ecbp th\u1edf v\u00e0 bi\u1ebfn th\u1ec3 ph\u00f9 h\u1ee3p. B\u00e0i h\u01b0\u1edbng d\u1eabn n\u00e0y \u01b0u ti\u00ean ch\u1ea5t l\u01b0\u1ee3ng l\u1eb7p l\u1ea1i thay v\u00ec \u0111\u1ebfm th\u1eadt nhi\u1ec1u l\u1ea7n.<\/p>\n<nav aria-label=\"M\u1ee5c l\u1ee5c b\u00e0i vi\u1ebft\" style=\"border:1px solid #dbe7ef;border-radius:12px;padding:16px 20px;margin:22px 0;background:#f8fbfd\"><strong>M\u1ee5c l\u1ee5c<\/strong><\/p>\n<ol>\n<li><a href=\"#tong-quan\">T\u1ed5ng quan<\/a><\/li>\n<li><a href=\"#ky-thuat\">K\u1ef9 thu\u1eadt t\u1eebng b\u01b0\u1edbc<\/a><\/li>\n<li><a href=\"#loi-thuong-gap\">L\u1ed7i th\u01b0\u1eddng g\u1eb7p v\u00e0 c\u00e1ch s\u1eeda<\/a><\/li>\n<li><a href=\"#tang-giam\">Bi\u1ebfn th\u1ec3 d\u1ec5 h\u01a1n v\u00e0 kh\u00f3 h\u01a1n<\/a><\/li>\n<li><a href=\"#buoi-tap\">G\u1ee3i \u00fd \u0111\u01b0a v\u00e0o bu\u1ed5i t\u1eadp<\/a><\/li>\n<li><a href=\"#video\">Video minh h\u1ecda<\/a><\/li>\n<li><a href=\"#an-toan\">An to\u00e0n v\u00e0 khuy\u1ebfn ngh\u1ecb v\u1eadn \u0111\u1ed9ng<\/a><\/li>\n<li><a href=\"#faq\">C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/a><\/li>\n<li><a href=\"#bai-lien-quan\">B\u00e0i li\u00ean quan<\/a><\/li>\n<\/ol>\n<\/nav>\n<section>\n<h2 id=\"tong-quan\">T\u1ed5ng quan b\u00e0i t\u1eadp<\/h2>\n<div style=\"overflow-x:auto;margin:20px 0\">\n<table style=\"width:100%;border-collapse:collapse;min-width:640px\">\n<thead>\n<tr>\n<th style=\"padding:10px;border:1px solid #d9e2ec;background:#f3f7fa;text-align:left\">M\u1ee5c<\/th>\n<th style=\"padding:10px;border:1px solid #d9e2ec;background:#f3f7fa;text-align:left\">G\u1ee3i \u00fd<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">Nh\u00f3m c\u01a1 ch\u00ednh<\/td>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">\u0110\u00f9i tr\u01b0\u1edbc, m\u00f4ng, \u0111\u00f9i sau v\u00e0 c\u01a1 trung t\u00e2m<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">Tr\u00ecnh \u0111\u1ed9<\/td>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">C\u01a1 b\u1ea3n<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">D\u1ee5ng c\u1ee5<\/td>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">Gh\u1ebf l\u00e0m m\u1ed1c (t\u00f9y ch\u1ecdn)<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">Li\u1ec1u l\u01b0\u1ee3ng g\u1ee3i \u00fd<\/td>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">3 hi\u1ec7p \u00d7 8\u201315 l\u1ea7n, ngh\u1ec9 60\u201390 gi\u00e2y<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Li\u1ec1u l\u01b0\u1ee3ng trong b\u1ea3ng l\u00e0 \u0111i\u1ec3m kh\u1edfi \u0111\u1ea7u, kh\u00f4ng ph\u1ea3i toa b\u1eaft bu\u1ed9c. B\u1ea1n n\u00ean k\u1ebft th\u00fac hi\u1ec7p khi v\u1eabn c\u00f2n gi\u1eef \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf v\u00e0 c\u00f3 th\u1ec3 l\u1eb7p th\u00eam kho\u1ea3ng 2\u20133 l\u1ea7n s\u1ea1ch.<\/p>\n<\/section>\n<section>\n<h2 id=\"ky-thuat\">K\u1ef9 thu\u1eadt t\u1eebng b\u01b0\u1edbc<\/h2>\n<h3>Setup<\/h3>\n<ul>\n<li>\u0110\u1ee9ng ch\u00e2n r\u1ed9ng g\u1ea7n b\u1eb1ng vai, m\u0169i ch\u00e2n m\u1edf nh\u1eb9 theo h\u01b0\u1edbng g\u1ed1i.<\/li>\n<li>Ph\u00e2n b\u1ed1 l\u1ef1c tr\u00ean ba \u0111i\u1ec3m b\u00e0n ch\u00e2n: g\u00f3t, g\u1ed1c ng\u00f3n c\u00e1i v\u00e0 g\u1ed1c ng\u00f3n \u00fat.<\/li>\n<li>H\u00edt v\u00e0o v\u00e0 si\u1ebft th\u00e2n tr\u01b0\u1edbc khi h\u1ea1.<\/li>\n<\/ul>\n<h3>Th\u1ef1c hi\u1ec7n<\/h3>\n<ol>\n<li>\u0110\u1ea9y h\u00f4ng xu\u1ed1ng v\u00e0 h\u01a1i ra sau, \u0111\u1ed3ng th\u1eddi g\u1ed1i \u0111i theo h\u01b0\u1edbng m\u0169i ch\u00e2n.<\/li>\n<li>Gi\u1eef ng\u1ef1c m\u1edf, l\u01b0ng trung t\u00ednh v\u00e0 to\u00e0n b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n.<\/li>\n<li>H\u1ea1 \u0111\u1ebfn \u0111\u1ed9 s\u00e2u v\u1eabn ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c.<\/li>\n<li>Th\u1edf ra, \u0111\u1ea9y s\u00e0n v\u00e0 \u0111\u1ee9ng l\u00ean b\u1eb1ng h\u00f4ng v\u00e0 g\u1ed1i c\u00f9ng l\u00fac.<\/li>\n<\/ol>\n<h3>Cue ng\u1eafn d\u1ec5 nh\u1edb<\/h3>\n<ul>\n<li>G\u1ed1i theo m\u0169i ch\u00e2n<\/li>\n<li>G\u00f3t kh\u00f4ng nh\u1ea5c<\/li>\n<li>S\u01b0\u1eddn kh\u00f4ng b\u1eadt l\u00ean<\/li>\n<li>\u0110\u1ee9ng l\u00ean b\u1eb1ng c\u1ea3 b\u00e0n ch\u00e2n<\/li>\n<\/ul>\n<\/section>\n<figure style=\"margin:24px 0\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/khoahocthethao.vn\/wp-content\/uploads\/2026\/07\/2026-07-25-squat-tai-nha-cho-nguoi-moi-guide.png\" alt=\"Checklist k\u1ef9 thu\u1eadt Bodyweight squat\" loading=\"lazy\" width=\"1000\" height=\"600\" style=\"width:100%;height:auto;border-radius:12px\" \/><figcaption style=\"font-size:0.9em;color:#5f6b76;text-align:center\">Checklist nhanh tr\u01b0\u1edbc m\u1ed7i hi\u1ec7p Bodyweight squat.<\/figcaption><\/figure>\n<section>\n<h2 id=\"loi-thuong-gap\">L\u1ed7i th\u01b0\u1eddng g\u1eb7p v\u00e0 c\u00e1ch s\u1eeda<\/h2>\n<div style=\"overflow-x:auto\">\n<div style=\"overflow-x:auto;margin:20px 0\">\n<table style=\"width:100%;border-collapse:collapse;min-width:640px\">\n<thead>\n<tr>\n<th style=\"padding:10px;border:1px solid #d9e2ec;background:#f3f7fa;text-align:left\">L\u1ed7i<\/th>\n<th style=\"padding:10px;border:1px solid #d9e2ec;background:#f3f7fa;text-align:left\">C\u00e1ch s\u1eeda<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">G\u1ed1i s\u1eadp v\u00e0o trong<\/td>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">Gi\u1ea3m \u0111\u1ed9 s\u00e2u, d\u00f9ng gh\u1ebf l\u00e0m m\u1ed1c v\u00e0 ch\u1ee7 \u0111\u1ed9ng \u0111\u1ea9y g\u1ed1i theo ng\u00f3n ch\u00e2n th\u1ee9 hai.<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">G\u00f3t nh\u1ea5c<\/td>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">M\u1edf m\u0169i ch\u00e2n nh\u1eb9 h\u01a1n ho\u1eb7c k\u00ea g\u00f3t th\u1ea5p t\u1ea1m th\u1eddi trong l\u00fac c\u1ea3i thi\u1ec7n c\u1ed5 ch\u00e2n.<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">G\u1eadp l\u01b0ng cu\u1ed1i bi\u00ean \u0111\u1ed9<\/td>\n<td style=\"padding:10px;border:1px solid #d9e2ec;vertical-align:top\">D\u1eebng \u1edf \u0111\u1ed9 s\u00e2u tr\u01b0\u1edbc khi x\u01b0\u01a1ng ch\u1eadu cu\u1ed9n m\u1ea1nh.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p>Khi s\u1eeda l\u1ed7i, ch\u1ec9 thay m\u1ed9t y\u1ebfu t\u1ed1 m\u1ed7i l\u1ea7n: gi\u1ea3m t\u1ea3i, gi\u1ea3m bi\u00ean \u0111\u1ed9 ho\u1eb7c \u0111\u1ed5i bi\u1ebfn th\u1ec3. Thay qu\u00e1 nhi\u1ec1u th\u1ee9 c\u00f9ng l\u00fac khi\u1ebfn b\u1ea1n kh\u00f3 bi\u1ebft \u0111i\u1ec1u g\u00ec th\u1ef1c s\u1ef1 c\u00f3 t\u00e1c d\u1ee5ng.<\/p>\n<\/section>\n<section>\n<h2 id=\"tang-giam\">Bi\u1ebfn th\u1ec3 d\u1ec5 h\u01a1n v\u00e0 kh\u00f3 h\u01a1n<\/h2>\n<h3>D\u1ec5 h\u01a1n<\/h3>\n<ul>\n<li>Sit-to-stand t\u1eeb gh\u1ebf<\/li>\n<li>Box squat ch\u1ea1m gh\u1ebf<\/li>\n<li>Squat b\u00e1m khung c\u1eeda<\/li>\n<\/ul>\n<h3>Kh\u00f3 h\u01a1n<\/h3>\n<ul>\n<li>Tempo squat<\/li>\n<li>Pause squat<\/li>\n<li>Split squat khi ki\u1ec3m so\u00e1t t\u1ed1t<\/li>\n<\/ul>\n<p>Ch\u1ec9 t\u0103ng \u0111\u1ed9 kh\u00f3 khi b\u1ea1n ho\u00e0n th\u00e0nh to\u00e0n b\u1ed9 s\u1ed1 l\u1ea7n v\u1edbi nh\u1ecbp \u1ed5n \u0111\u1ecbnh, kh\u00f4ng \u0111au v\u00e0 kh\u00f4ng ph\u1ea3i d\u00f9ng qu\u00e1n t\u00ednh. T\u0103ng t\u1eebng bi\u1ebfn s\u1ed1: tr\u01b0\u1edbc h\u1ebft s\u1ed1 l\u1ea7n, sau \u0111\u00f3 s\u1ed1 hi\u1ec7p, cu\u1ed1i c\u00f9ng m\u1edbi \u0111\u1ebfn t\u1ea3i.<\/p>\n<\/section>\n<section>\n<h2 id=\"buoi-tap\">G\u1ee3i \u00fd \u0111\u01b0a v\u00e0o bu\u1ed5i t\u1eadp<\/h2>\n<ul>\n<li>Kh\u1edfi \u0111\u1ed9ng c\u1ed5 ch\u00e2n\u2013h\u00f4ng 4 ph\u00fat<\/li>\n<li>Squat 3 hi\u1ec7p<\/li>\n<li>Glute bridge 2 hi\u1ec7p \u00d7 12<\/li>\n<li>Calf raise 2 hi\u1ec7p \u00d7 15<\/li>\n<\/ul>\n<p>V\u1edbi m\u1ee5c ti\u00eau s\u1ee9c m\u1ea1nh ho\u1eb7c t\u0103ng c\u01a1, d\u00f9ng 3 hi\u1ec7p \u00d7 8\u201315 l\u1ea7n, ngh\u1ec9 60\u201390 gi\u00e2y. N\u1ebfu m\u1ee5c ti\u00eau l\u00e0 h\u1ecdc k\u1ef9 thu\u1eadt, \u01b0u ti\u00ean nhi\u1ec1u hi\u1ec7p ng\u1eafn, ngh\u1ec9 \u0111\u1ee7 v\u00e0 d\u1eebng s\u1edbm tr\u01b0\u1edbc khi form x\u1ea5u.<\/p>\n<\/section>\n<section>\n<h2 id=\"video\">Video minh h\u1ecda \u0111\u1ed9ng t\u00e1c<\/h2>\n<p>Video tham kh\u1ea3o: <strong>Bowflex How-To | Squats for Beginners<\/strong>. Xem m\u1ed9t l\u01b0\u1ee3t kh\u00f4ng t\u1ea1, sau \u0111\u00f3 quay ngang m\u1ed9t hi\u1ec7p c\u1ee7a ch\u00ednh b\u1ea1n \u0111\u1ec3 \u0111\u1ed1i chi\u1ebfu c\u00e1c cue trong b\u00e0i.<\/p>\n<div style=\"position:relative;padding-bottom:56.25%;height:0;overflow:hidden;border-radius:12px;margin:18px 0;background:#111\"><iframe src=\"https:\/\/www.youtube-nocookie.com\/embed\/aclHkVaku9U\" title=\"Bowflex How-To | Squats for Beginners\" loading=\"lazy\" style=\"position:absolute;top:0;left:0;width:100%;height:100%;border:0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/section>\n<section>\n<h2 id=\"an-toan\">An to\u00e0n v\u00e0 khuy\u1ebfn ngh\u1ecb v\u1eadn \u0111\u1ed9ng<\/h2>\n<p>N\u1ebfu \u0111au g\u1ed1i t\u0103ng d\u1ea7n, h\u00e3y gi\u1ea3m bi\u00ean \u0111\u1ed9 v\u00e0 ki\u1ec3m tra l\u1ea1i h\u01b0\u1edbng g\u1ed1i; \u0111au dai d\u1eb3ng c\u1ea7n \u0111\u01b0\u1ee3c chuy\u00ean gia \u0111\u00e1nh gi\u00e1.<\/p>\n<p>Theo WHO, ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean h\u01b0\u1edbng t\u1edbi 150\u2013300 ph\u00fat v\u1eadn \u0111\u1ed9ng aerobic m\u1ee9c v\u1eeba m\u1ed7i tu\u1ea7n ho\u1eb7c 75\u2013150 ph\u00fat m\u1ee9c m\u1ea1nh, \u0111\u1ed3ng th\u1eddi t\u1eadp s\u1ee9c m\u1ea1nh cho c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh \u00edt nh\u1ea5t 2 ng\u00e0y. M\u1ed9t b\u00e0i t\u1eadp \u0111\u01a1n l\u1ebb l\u00e0 m\u1ea3nh gh\u00e9p c\u1ee7a l\u1ecbch tu\u1ea7n, kh\u00f4ng thay th\u1ebf kh\u1edfi \u0111\u1ed9ng, ph\u1ee5c h\u1ed3i v\u00e0 dinh d\u01b0\u1ee1ng.<\/p>\n<p>Ngu\u1ed3n s\u1ee9c kh\u1ecfe: <a href=\"https:\/\/www.who.int\/europe\/news-room\/fact-sheets\/item\/physical-activity\" target=\"_blank\" rel=\"noopener nofollow\">WHO \u2013 Physical activity<\/a> v\u00e0 <a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-adults\/what-counts.html\" target=\"_blank\" rel=\"noopener nofollow\">CDC \u2013 What counts for adults<\/a>.<\/p>\n<p style=\"border-left:4px solid #f59e0b;padding:12px 16px;background:#fff8e6\"><strong>L\u01b0u \u00fd:<\/strong> N\u1ed9i dung mang t\u00ednh gi\u00e1o d\u1ee5c, kh\u00f4ng thay th\u1ebf ch\u1ea9n \u0111o\u00e1n ho\u1eb7c h\u01b0\u1edbng d\u1eabn c\u00e1 nh\u00e2n. Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh n\u1ec1n, ch\u1ea5n th\u01b0\u01a1ng, mang thai ho\u1eb7c \u0111\u00e3 l\u00e2u kh\u00f4ng v\u1eadn \u0111\u1ed9ng n\u00ean trao \u0111\u1ed5i v\u1edbi chuy\u00ean gia ph\u00f9 h\u1ee3p.<\/p>\n<\/section>\n<section>\n<h2 id=\"faq\">C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>N\u00ean t\u1eadp Bodyweight squat bao nhi\u00eau?<\/h3>\n<p>B\u1eaft \u0111\u1ea7u v\u1edbi 3 hi\u1ec7p \u00d7 8\u201315 l\u1ea7n, ngh\u1ec9 60\u201390 gi\u00e2y, sau \u0111\u00f3 \u0111i\u1ec1u ch\u1ec9nh theo k\u1ef9 thu\u1eadt, ph\u1ee5c h\u1ed3i v\u00e0 m\u1ee5c ti\u00eau.<\/p>\n<h3>\u0110au c\u01a1 c\u00f3 b\u00ecnh th\u01b0\u1eddng kh\u00f4ng?<\/h3>\n<p>M\u1ecfi ho\u1eb7c \u00ea c\u01a1 nh\u1eb9 sau bu\u1ed5i m\u1edbi c\u00f3 th\u1ec3 x\u1ea3y ra; \u0111au nh\u00f3i, \u0111au kh\u1edbp, t\u00ea lan ho\u1eb7c tri\u1ec7u ch\u1ee9ng t\u0103ng d\u1ea7n l\u00e0 l\u00fd do d\u1eebng v\u00e0 \u0111\u00e1nh gi\u00e1 l\u1ea1i.<\/p>\n<h3>Khi n\u00e0o t\u0103ng \u0111\u1ed9 kh\u00f3?<\/h3>\n<p>Khi b\u1ea1n ho\u00e0n th\u00e0nh m\u1ee9c tr\u00ean c\u1ee7a kho\u1ea3ng reps\/th\u1eddi gian trong 2\u20133 bu\u1ed5i li\u00ean ti\u1ebfp m\u00e0 t\u01b0 th\u1ebf v\u1eabn \u1ed5n \u0111\u1ecbnh v\u00e0 kh\u00f4ng \u0111au.<\/p>\n<\/section>\n<aside style=\"border-top:3px solid #0ea5a4;margin-top:28px;padding-top:14px\">\n<h2 id=\"bai-lien-quan\">B\u00e0i li\u00ean quan v\u00e0 chuy\u00ean m\u1ee5c<\/h2>\n<p><a href=\"https:\/\/khoahocthethao.vn\/index.php\/category\/tap-luyen\/workout-tai-nha\/\">Xem to\u00e0n b\u1ed9 series Workout t\u1ea1i nh\u00e0<\/a>.<\/p>\n<ul>\n<li><a href=\"https:\/\/khoahocthethao.vn\/?p=4137\">Push-up t\u1ea1i nh\u00e0 \u0111\u00fang k\u1ef9 thu\u1eadt: L\u1ed9 tr\u00ecnh 4 tu\u1ea7n cho ng\u01b0\u1eddi m\u1edbi<\/a><\/li>\n<li><a href=\"https:\/\/khoahocthethao.vn\/?p=4161\">Plank \u0111\u00fang c\u00e1ch: Gi\u1eef bao l\u00e2u, th\u1edf th\u1ebf n\u00e0o v\u00e0 tr\u00e1nh \u0111au l\u01b0ng<\/a><\/li>\n<li><a href=\"https:\/\/khoahocthethao.vn\/index.php\/tap-the-hinh\/\">Trang Th\u1ec3 h\u00ecnh hi\u1ec7n c\u00f3<\/a><\/li>\n<li><a href=\"https:\/\/khoahocthethao.vn\/index.php\/cau-truc-buoi-tap-tdtt\/\">C\u1ea5u tr\u00fac m\u1ed9t bu\u1ed5i t\u1eadp TDTT<\/a><\/li>\n<\/ul>\n<\/aside>\n","protected":false},"excerpt":{"rendered":"<p>H\u01b0\u1edbng d\u1eabn bodyweight squat \u0111\u00fang k\u1ef9 thu\u1eadt, ch\u1ecdn \u0111\u1ed9 s\u00e2u ph\u00f9 h\u1ee3p, s\u1eeda l\u1ed7i g\u1ed1i s\u1eadp v\u00e0 l\u01b0ng g\u00f9, k\u00e8m video minh h\u1ecda.<\/p>\n","protected":false},"author":5,"featured_media":4147,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[192],"tags":[],"class_list":["post-4149","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-tai-nha"],"_links":{"self":[{"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/posts\/4149","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/comments?post=4149"}],"version-history":[{"count":3,"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/posts\/4149\/revisions"}],"predecessor-version":[{"id":4294,"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/posts\/4149\/revisions\/4294"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/media\/4147"}],"wp:attachment":[{"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/media?parent=4149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/categories?post=4149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/khoahocthethao.vn\/index.php\/wp-json\/wp\/v2\/tags?post=4149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}