{"id":2639,"date":"2024-02-05T02:26:00","date_gmt":"2024-02-04T21:26:00","guid":{"rendered":"https:\/\/tintuc.24hscore.com\/?p=2639"},"modified":"2024-02-05T07:21:30","modified_gmt":"2024-02-05T02:21:30","slug":"cach-tap-luyen-bang-cach-su-dung-vung-nhip-tim","status":"publish","type":"post","link":"https:\/\/24hscore.net\/tin-tuc\/dien-kinh\/cach-tap-luyen-bang-cach-su-dung-vung-nhip-tim\/","title":{"rendered":"C\u00e1ch t\u1eadp luy\u1ec7n b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng v\u00f9ng nh\u1ecbp tim"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/24hscore.org\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>24hscore<\/strong><\/a> &#8211; N\u1ebfu b\u1ea1n hi\u1ec7n l\u00e0 ch\u1ee7 s\u1edf h\u1eefu c\u1ee7a m\u00e1y \u0111o nh\u1ecbp tim (HRM) ho\u1eb7c m\u1ed9t s\u1ed1 thi\u1ebft b\u1ecb c\u00f4ng ngh\u1ec7 kh\u00e1c hi\u1ec3n th\u1ecb nh\u1ecbp tim, b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 h\u1ecfi ch\u00ednh x\u00e1c ph\u1ea3i l\u00e0m g\u00ec v\u1edbi t\u1ea5t c\u1ea3 d\u1eef li\u1ec7u m\u00e0 n\u00f3 c\u00f3 th\u1ec3 cung c\u1ea5p. Ph\u1ea3n h\u1ed3i nh\u1ecbp tim l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 theo d\u00f5i c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u00e0 \u0111\u01b0a ra c\u00e1c k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n v\u1eabn \u0111ang mua HRM, h\u00e3y \u0111\u1ecdc C\u00e1ch ch\u1ecdn m\u00e1y theo d\u00f5i nh\u1ecbp tim v\u00e0 C\u00e1ch ch\u1ecdn m\u00e1y theo d\u00f5i s\u1ee9c kh\u1ecfe \u0111\u1ec3 bi\u1ebft c\u00e1c m\u1eb9o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">D\u1eef li\u1ec7u nh\u1ecbp tim ch\u00ednh<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.rei.com\/dam\/content_team_052018_0018-heart-rate.jpg\" alt=\"M\u1ed9t ng\u01b0\u1eddi ph\u1ee5 n\u1eef \u0111eo M\u00e1y \u0111o nh\u1ecbp tim cho bi\u1ebft nh\u1ecbp tim l\u00fac ngh\u1ec9 ng\u01a1i c\u1ee7a c\u00f4 \u1ea5y\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c nh\u00e3n hi\u1ec7u v\u00e0 m\u1eabu HRM kh\u00e1c nhau hi\u1ec3n th\u1ecb d\u1eef li\u1ec7u nh\u1ecbp tim kh\u00e1c nhau. \u1ede m\u1ee9c t\u1ed1i thi\u1ec3u, m\u1ed9t m\u00e0n h\u00ecnh s\u1ebd hi\u1ec3n th\u1ecb nh\u1ecbp tim hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n. H\u1ea7u h\u1ebft c\u00e1c HRM c\u0169ng hi\u1ec3n th\u1ecb nh\u1ecbp tim khi ngh\u1ec9 ng\u01a1i v\u00e0 cho ph\u00e9p b\u1ea1n t\u1eadp luy\u1ec7n b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng c\u00e1c v\u00f9ng nh\u1ecbp tim \u0111\u01b0\u1ee3c l\u1eadp tr\u00ecnh s\u1eb5n ho\u1eb7c v\u00f9ng nh\u1ecbp tim m\u00e0 b\u1ea1n t\u1ef1 thi\u1ebft l\u1eadp.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u \u0111\u00e0o t\u1ea1o, b\u1ea1n n\u00ean hi\u1ec3u m\u1ed9t s\u1ed1 \u0111i\u1ec1u c\u01a1 b\u1ea3n v\u1ec1 d\u1eef li\u1ec7u m\u00e0 HRM cung c\u1ea5p:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nh\u1ecbp tim khi ngh\u1ec9 ng\u01a1i<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y ch\u00ednh x\u00e1c l\u00e0 \u00e2m thanh c\u1ee7a n\u00f3\u2014t\u1ed1c \u0111\u1ed9 tim b\u1ea1n \u0111\u1eadp khi b\u1ea1n kh\u00f4ng th\u1ef1c hi\u1ec7n b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng n\u00e0o. N\u00f3 c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u1eeb 60 nh\u1ecbp m\u1ed7i ph\u00fat (bpm) l\u00ean \u0111\u1ebfn 100 bpm. Nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i th\u01b0\u1eddng c\u00f3 nh\u1ecbp tim th\u1ea5p h\u01a1n 60 nh\u1ecbp\/ph\u00fat, trong khi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ee9c b\u1ec1n c\u00f3 th\u1ec3 d\u01b0\u1edbi 50 nh\u1ecbp\/ph\u00fat. N\u1ebfu HRM kh\u00f4ng ghi l\u1ea1i gi\u00e1 tr\u1ecb n\u00e0y cho b\u1ea1n, b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 x\u00e1c \u0111\u1ecbnh b\u1eb1ng c\u00e1ch ki\u1ec3m tra nh\u1ecbp tim hi\u1ec7n t\u1ea1i sau khi b\u1ea1n ngh\u1ec9 ng\u01a1i trong m\u1ed9t th\u1eddi gian d\u00e0i\u2014l\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 ki\u1ec3m tra n\u00f3 ngay sau khi b\u1ea1n th\u1ee9c d\u1eady.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 tu\u1ed5i t\u00e1c, gi\u1edbi t\u00ednh v\u00e0 th\u1eadm ch\u00ed c\u1ea3 lo\u1ea1i thu\u1ed1c b\u1ea1n d\u00f9ng s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nh\u1ecbp tim l\u00fac ngh\u1ec9 ng\u01a1i c\u1ee7a b\u1ea1n, v\u00ec v\u1eady \u0111\u1eebng lo l\u1eafng qu\u00e1 nhi\u1ec1u v\u1ec1 nh\u1ecbp tim l\u00fac ngh\u1ec9 ng\u01a1i ban \u0111\u1ea7u c\u1ee7a b\u1ea1n. Tuy nhi\u00ean, khi th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, nh\u1ecbp tim l\u00fac ngh\u1ec9 ng\u01a1i c\u1ee7a b\u1ea1n s\u1ebd th\u1ea5p h\u01a1n m\u1ed9t ch\u00fat. V\u00ec v\u1eady, b\u1ea1n n\u00ean ki\u1ec3m tra n\u00f3 khi l\u1ea7n \u0111\u1ea7u ti\u00ean nh\u1eadn \u0111\u01b0\u1ee3c HRM v\u00e0 \u0111\u1ecbnh k\u1ef3 sau \u0111\u00f3 \u0111\u1ec3 xem th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n hay kh\u00f4ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nh\u1ecbp tim ph\u1ee5c h\u1ed3i<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 kho\u1ea3ng th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 nh\u1ecbp tim c\u1ee7a b\u1ea1n tr\u1edf l\u1ea1i nh\u1ecbp tim l\u00fac ngh\u1ec9 ng\u01a1i sau khi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao. N\u00f3 t\u01b0\u01a1ng t\u1ef1 nh\u01b0 nh\u1ecbp tim khi ngh\u1ec9 ng\u01a1i \u1edf ch\u1ed7, n\u1ebfu n\u00f3 c\u1ea3i thi\u1ec7n (th\u1eddi gian h\u1ed3i ph\u1ee5c r\u00fat ng\u1eafn) th\u00ec \u0111\u00f3 l\u00e0 d\u1ea5u hi\u1ec7u cho th\u1ea5y th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n c\u0169ng \u0111ang \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n. N\u1ebfu HRM c\u1ee7a b\u1ea1n \u0111o l\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y (kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 \u0111\u1ec1u l\u00e0m \u0111\u01b0\u1ee3c), th\u00ec h\u00e3y theo d\u00f5i n\u00f3 \u0111\u1ec3 xem li\u1ec7u n\u00f3 c\u00f3 c\u1ea3i thi\u1ec7n theo th\u1eddi gian hay kh\u00f4ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>HR Max (Nh\u1ecbp tim t\u1ed1i \u0111a)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 t\u1ed1c \u0111\u1ed9 nhanh nh\u1ea5t tuy\u1ec7t \u0111\u1ed1i m\u00e0 tim b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eadp. \u0110\u00e2y c\u0169ng l\u00e0 th\u00f4ng s\u1ed1 k\u1ef9 thu\u1eadt quan tr\u1ecdng \u0111\u1ec3 thi\u1ebft l\u1eadp ch\u01b0\u01a1ng tr\u00ecnh \u0111\u00e0o t\u1ea1o c\u00e1 nh\u00e2n c\u1ee7a b\u1ea1n. Kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 HRM \u0111\u1ec1u \u0111o v\u00e0 hi\u1ec3n th\u1ecb HR max; n\u1ebfu c\u1ee7a b\u1ea1n kh\u00f4ng th\u00ec b\u1ea1n n\u00ean t\u00ednh to\u00e1n c\u1ee7a b\u1ea1n (xem b\u00ean d\u01b0\u1edbi) \u0111\u1ec3 c\u00f3 th\u1ec3 thi\u1ebft l\u1eadp m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c \u0111\u01b0\u1ee3c \u0111\u1ed3ng b\u1ed9 h\u00f3a ch\u00ednh x\u00e1c v\u1edbi c\u01a1 th\u1ec3, \u0111\u1ed9 tu\u1ed5i v\u00e0 m\u1ee9c \u0111\u1ed9 th\u1ec3 ch\u1ea5t c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Khu luy\u1ec7n t\u1eadp nh\u1ecbp tim<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n tr\u1edf n\u00ean c\u0103ng th\u1eb3ng h\u01a1n, nh\u1ecbp tim c\u1ee7a b\u1ea1n c\u0169ng t\u0103ng l\u00ean, v\u00ec v\u1eady c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n l\u00e0 g\u1eafn m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u1edbi nh\u1ecbp tim c\u1ee5 th\u1ec3. V\u00f9ng nh\u1ecbp tim ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 ph\u1ea1m vi nh\u1ecbp tim t\u01b0\u01a1ng \u1ee9ng v\u1edbi m\u1ee9c c\u01b0\u1eddng \u0111\u1ed9 b\u1ea1n ch\u1ecdn \u0111\u1ec3 t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><a><\/a>C\u00e1ch t\u00ednh nh\u1ecbp tim t\u1ed1i \u0111a c\u1ee7a b\u1ea1n (HR max)<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.rei.com\/dam\/content_team_052018_0004-calculate-hr-max.jpg\" alt=\"M\u1ed9t ng\u01b0\u1eddi ph\u1ee5 n\u1eef \u0111ang ch\u1ea1y v\u1edbi m\u00e1y \u0111o nh\u1ecbp tim\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00ednh to\u00e1n HR max c\u00e1 nh\u00e2n c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n theo m\u1ed9t s\u1ed1 c\u00e1ch, bao g\u1ed3m nh\u1eefng c\u00e1ch sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>S\u1eed d\u1ee5ng c\u00f4ng th\u1ee9c t\u00ednh theo \u0111\u1ed9 tu\u1ed5i:<\/strong>\u00a0C\u00f4ng th\u1ee9c c\u1ed5 \u0111i\u1ec3n\u00a0<em>220 \u2013 tu\u1ed5i c\u1ee7a b\u1ea1n<\/em>\u00a0hi\u1ec7n \u0111\u01b0\u1ee3c coi l\u00e0 kh\u00f4ng ch\u00ednh x\u00e1c \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i. M\u1ed9t\u00a0c\u00f4ng th\u1ee9c s\u1eeda \u0111\u1ed5i\u00a0,\u00a0<em>208 \u2013 0,7 x tu\u1ed5i c\u1ee7a b\u1ea1n<\/em>\u00a0, t\u1ed1t h\u01a1n, nh\u01b0ng v\u1eabn d\u1ef1a tr\u00ean ph\u00e2n t\u00edch th\u1ed1ng k\u00ea v\u1ec1 s\u1ed1 l\u01b0\u1ee3ng l\u1edbn k\u1ebft qu\u1ea3 x\u00e9t nghi\u1ec7m trong ph\u00f2ng th\u00ed nghi\u1ec7m c\u1ee7a ng\u01b0\u1eddi kh\u00e1c. C\u00e1c c\u00f4ng th\u1ee9c nh\u01b0 th\u1ebf n\u00e0y c\u0169ng kh\u00f4ng \u0111\u1ea1t m\u1ee5c ti\u00eau v\u00ec c\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 di truy\u1ec1n, sinh l\u00fd v\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c k\u00ea \u0111\u01a1n nh\u1ea5t \u0111\u1ecbnh c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn k\u1ebft qu\u1ea3 HR max kh\u00e1c nhau cho nh\u1eefng ng\u01b0\u1eddi c\u00f9ng \u0111\u1ed9 tu\u1ed5i.<\/li>\n\n\n\n<li><strong>L\u00e0m b\u00e0i ki\u1ec3m tra m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng trong ph\u00f2ng th\u00ed nghi\u1ec7m:<\/strong>&nbsp;\u0110i\u1ec1u n\u00e0y li\u00ean quan \u0111\u1ebfn vi\u1ec7c b\u00e1c s\u0129 tim m\u1ea1ch c\u1ee7a b\u1ea1n s\u1eafp x\u1ebfp m\u1ed9t bu\u1ed5i kh\u00e1m; ho\u1eb7c n\u1ebfu b\u1ea1n khao kh\u00e1t tr\u1edf th\u00e0nh m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1eb3ng c\u1ea5p th\u1ebf gi\u1edbi, h\u00e3y \u0111\u1ebfn m\u1ed9t c\u01a1 s\u1edf \u0111\u00e0o t\u1ea1o \u01b0u t\u00fa. M\u1ed9t s\u1ed1 tr\u01b0\u1eddng \u0111\u1ea1i h\u1ecdc c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i ki\u1ec3m tra c\u0103ng th\u1eb3ng n\u1ebfu b\u1ea1n \u0111\u1ed3ng \u00fd tham gia nghi\u00ean c\u1ee9u m\u00e0 h\u1ecd \u0111ang ti\u1ebfn h\u00e0nh.<\/li>\n\n\n\n<li><strong>Th\u1ef1c hi\u1ec7n b\u00e0i ki\u1ec3m tra HR max t\u1ea1i hi\u1ec7n tr\u01b0\u1eddng c\u1ee7a ri\u00eang b\u1ea1n:<\/strong>\u00a0N\u1ebfu b\u00e1c s\u0129 cho ph\u00e9p, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t b\u00e0i t\u1eadp luy\u1ec7n t\u1ea1i hi\u1ec7n tr\u01b0\u1eddng \u0111\u1ec3 gi\u00fap tim b\u1ea1n \u0111\u1ea1t c\u01b0\u1eddng \u0111\u1ed9 t\u1ed1i \u0111a. Kh\u00f4ng c\u1ea7n x\u00e9t nghi\u1ec7m trong ph\u00f2ng th\u00ed nghi\u1ec7m, \u0111\u00e2y l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 ph\u1ea3n \u00e1nh ch\u00ednh x\u00e1c c\u00e1c y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n v\u00e0 sinh l\u00fd c\u1ee7a b\u1ea1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t v\u00ed d\u1ee5 v\u1ec1 b\u00e0i ki\u1ec3m tra DIY HR max:\n<ul class=\"wp-block-list\">\n<li>Ch\u1ea1y nhanh nh\u1ea5t c\u00f3 th\u1ec3 trong 3 ph\u00fat.<\/li>\n\n\n\n<li>Ngh\u1ec9 ng\u01a1i trong 3 ph\u00fat.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i b\u00e0i ch\u1ea1y h\u1ebft s\u1ee9c 3 ph\u00fat m\u1ed9t l\u1ea7n n\u1eefa. S\u1ed1 \u0111\u1ecdc cao nh\u1ea5t (ph\u1ea3i c\u00f3 t\u1eeb l\u1ea7n ch\u1ea1y th\u1ee9 hai) s\u1ebd l\u00e0 HR t\u1ed1i \u0111a c\u1ee7a b\u1ea1n.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">L\u01b0u \u00fd r\u1eb1ng kh\u00f4ng c\u00f3 b\u00e0i ki\u1ec3m tra n\u00e0o t\u1ed1t nh\u1ea5t \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh HR t\u1ed1i \u0111a. B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y nhi\u1ec1u \u00fd t\u01b0\u1edfng th\u1eed nghi\u1ec7m tr\u1ef1c tuy\u1ebfn. \u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 c\u00f3 gi\u00e1 tr\u1ecb nh\u1ea5t b\u1ea5t k\u1ec3 ph\u01b0\u01a1ng ph\u00e1p ki\u1ec3m tra n\u00e0o, b\u1ea1n n\u00ean n\u1ea1p n\u0103ng l\u01b0\u1ee3ng v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7, sau \u0111\u00f3 kh\u1edfi \u0111\u1ed9ng \u0111\u1ea7y \u0111\u1ee7 v\u00e0 th\u00fac \u0111\u1ea9y b\u1ea3n th\u00e2n th\u1ef1c s\u1ef1 \u0111\u1ea1t \u0111\u1ebfn ng\u01b0\u1ee1ng n\u1ed7 l\u1ef1c t\u1ed1i \u0111a t\u1ea1i m\u1ed9t th\u1eddi \u0111i\u1ec3m n\u00e0o \u0111\u00f3 trong qu\u00e1 tr\u00ecnh ki\u1ec3m tra.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nh\u1eefng \u0111i\u1ec1u n\u00ean v\u00e0 kh\u00f4ng n\u00ean l\u00e0m c\u1ee7a HR Max<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>H\u00e3y ki\u1ec3m tra n\u00f3 th\u00f4ng qua ho\u1ea1t \u0111\u1ed9ng c\u1ee5 th\u1ec3 m\u00e0 b\u1ea1n d\u1ef1 \u0111\u1ecbnh th\u1ef1c hi\u1ec7n:<\/strong>&nbsp;V\u00ed d\u1ee5: HR max c\u1ee7a b\u1ea1n th\u1ea5p h\u01a1n khi b\u1ea1n \u0111\u1ea1p xe so v\u1edbi khi b\u1ea1n ch\u1ea1y, v\u00ec \u0111\u1ea1p xe \u0111\u1eb7t ra nh\u1eefng nhu c\u1ea7u sinh l\u00fd kh\u00e1c nhau \u0111\u1ed1i v\u1edbi h\u1ec7 th\u1ed1ng tim m\u1ea1ch c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n<li><strong>H\u00e3y ki\u1ec3m tra l\u1ea1i HR max \u0111\u1ecbnh k\u1ef3:<\/strong>&nbsp;N\u00f3 gi\u1ea3m khi b\u1ea1n gi\u00e0 \u0111i. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 t\u0103ng nh\u1eb9 khi b\u1ea1n t\u1eadp luy\u1ec7n v\u00ec b\u1ea1n c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ea9y m\u1ee9c c\u01b0\u1eddng \u0111\u1ed9 c\u1ee7a m\u00ecnh v\u1ec1 m\u1eb7t tinh th\u1ea7n t\u1ed1t h\u01a1n v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng ph\u1ea3n \u1ee9ng sinh l\u00fd t\u1ed1t h\u01a1n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u0103ng l\u00ean.<\/li>\n\n\n\n<li><strong>Kh\u00f4ng t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u0103ng HR max:<\/strong>&nbsp;C\u00e1c ch\u1ec9 s\u1ed1 t\u1ed1t h\u01a1n v\u1ec1 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c l\u00e0 nh\u1ecbp tim khi ngh\u1ec9 ng\u01a1i (RHR) v\u00e0 nh\u1ecbp tim c\u1ee7a b\u1ea1n nhanh ch\u00f3ng tr\u1edf l\u1ea1i nh\u1ecbp tim l\u00fac ngh\u1ec9 ng\u01a1i sau khi t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0 th\u1ebf n\u00e0o. HRM c\u1ee7a b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 \u0111o l\u01b0\u1eddng c\u1ea3 hai \u0111i\u1ec1u \u0111\u00f3 cho b\u1ea1n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Khu luy\u1ec7n t\u1eadp nh\u1ecbp tim<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 s\u1eed d\u1ee5ng v\u00f9ng luy\u1ec7n t\u1eadp nh\u1ecbp tim, \u0111\u01b0\u1ee3c t\u00ednh to\u00e1n li\u00ean quan \u0111\u1ebfn nh\u1ecbp tim t\u1ed1i \u0111a c\u1ee7a b\u1ea1n. M\u1ed9t l\u1ef1a ch\u1ecdn \u0111\u1ec3 t\u1eadp luy\u1ec7n v\u1edbi HRM c\u1ee7a b\u1ea1n l\u00e0 ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n theo m\u1ed9t trong c\u00e1c th\u00f3i quen t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh tr\u01b0\u1edbc m\u00e0 kh\u00f4ng c\u1ea7n suy ngh\u0129 s\u00e2u v\u1ec1 d\u1eef li\u1ec7u nh\u1ecbp tim c\u01a1 b\u1ea3n m\u00e0 thi\u1ebft b\u1ecb c\u1ee7a b\u1ea1n s\u1eed d\u1ee5ng \u0111\u1ec3 thi\u1ebft l\u1eadp v\u00e0 gi\u00e1m s\u00e1t c\u00e1c v\u00f9ng li\u00ean quan \u0111\u1ebfn qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">HRM c\u0169ng cung c\u1ea5p cho b\u1ea1n t\u00f9y ch\u1ecdn thi\u1ebft l\u1eadp v\u00f9ng nh\u1ecbp tim c\u1ee7a ri\u00eang b\u1ea1n t\u1eeb c\u00e1c k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n m\u00e0 b\u1ea1n \u0111\u00e3 t\u00ecm th\u1ea5y v\u00e0 mu\u1ed1n th\u1ef1c hi\u1ec7n. C\u00e1c t\u00ean li\u00ean quan \u0111\u1ebfn v\u00f9ng nh\u1ecbp tim v\u00e0 nh\u1ecbp tim x\u00e1c \u0111\u1ecbnh ch\u00fang kh\u00e1c nhau\u2014\u0111\u00f4i khi c\u00f3 v\u1ebb nh\u01b0 c\u00f3 nhi\u1ec1u bi\u1ebfn th\u1ec3 nh\u01b0 s\u1ed1 l\u01b0\u1ee3ng hu\u1ea5n luy\u1ec7n vi\u00ean. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 c\u00e1c m\u1ee9c nh\u1ecbp tim kh\u00e1c nhau s\u1ebd t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u00e1c kh\u00eda c\u1ea1nh kh\u00e1c nhau trong sinh l\u00fd c\u1ee7a b\u1ea1n v\u00e0 m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n t\u1ed1t s\u1ebd ho\u1ea1t \u0111\u1ed9ng \u1edf nhi\u1ec1u v\u00f9ng \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1ed5ng th\u1ec3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 \u0111\u01b0a ra b\u1ea3ng ph\u00e2n t\u00edch hai v\u00f9ng \u0111\u1ec3 \u0111\u01a1n gi\u1ea3n h\u00f3a m\u1ecdi th\u1ee9 cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t ch\u1ebf \u0111\u1ed9 t\u1eadp th\u1ec3 d\u1ee5c m\u1edbi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>C\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i:<\/strong>&nbsp;50%-70% nh\u1ecbp tim t\u1ed1i \u0111a<\/li>\n\n\n\n<li><strong>C\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh:<\/strong>&nbsp;70%-85% nh\u1ecbp tim t\u1ed1i \u0111a<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n \u0111\u00e3 \u00edt v\u1eadn \u0111\u1ed9ng trong m\u1ed9t th\u1eddi gian v\u00e0 \u0111ang b\u1eaft \u0111\u1ea7u m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c m\u1edbi, tr\u01b0\u1edbc ti\u00ean h\u00e3y ki\u1ec3m tra v\u1edbi b\u00e1c s\u0129, sau \u0111\u00f3 b\u1eaft \u0111\u1ea7u \u1edf v\u00f9ng v\u1eeba ph\u1ea3i. Khi b\u1ea1n tr\u1edf n\u00ean kh\u1ecfe m\u1ea1nh h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n \u1edf v\u00f9ng m\u1ea1nh m\u1ebd.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cu\u1ed1i c\u00f9ng, b\u1ea1n c\u00f3 th\u1ec3 chuy\u1ec3n sang c\u00e1c k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n s\u1eed d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p \u0111a v\u00f9ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t v\u00ed d\u1ee5 v\u1ec1 nhi\u1ec1u v\u00f9ng nh\u1ecbp tim c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 t\u1eadp luy\u1ec7n:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><th>V\u00f9ng 1<br>(ph\u1ee5c h\u1ed3i\/d\u1ec5 d\u00e0ng)<\/th><td>T\u1ed1i \u0111a 55%-65% nh\u00e2n s\u1ef1<\/td><td>\u0110\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n v\u1eadn \u0111\u1ed9ng v\u1edbi m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng v\u00e0 g\u1eafng s\u1ee9c t\u1ed1i thi\u1ec3u. V\u00f9ng n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng cho m\u1ed9t ng\u00e0y t\u1eadp luy\u1ec7n d\u1ec5 d\u00e0ng, kh\u1edfi \u0111\u1ed9ng ho\u1eb7c h\u1ea1 nhi\u1ec7t.<\/td><\/tr><tr><th>V\u00f9ng 2<br>(hi\u1ebfu kh\u00ed\/c\u01a1 b\u1ea3n)<\/th><td>T\u1ed1i \u0111a 65%-75% nh\u00e2n s\u1ef1<\/td><td>\u0110\u01b0\u1ee3c s\u1eed d\u1ee5ng cho c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n d\u00e0i h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec v\u00f9ng n\u1ed7 l\u1ef1c c\u01a1 b\u1ea3n n\u00e0y trong nhi\u1ec1u d\u1eb7m m\u00e0 v\u1eabn c\u00f3 th\u1ec3 tr\u00f2 chuy\u1ec7n m\u1ed9t ch\u00fat v\u1edbi b\u1ea1n t\u1eadp c\u1ee7a m\u00ecnh.<\/td><\/tr><tr><th>Khu 3<br>(th\u1eddi gian)<\/th><td>T\u1ed1i \u0111a 80%-85% nh\u00e2n s\u1ef1<\/td><td>\u0110\u00e2y l\u00e0 khu v\u1ef1c m\u00e0 b\u1ea1n \u0111\u1ea9y t\u1ed1c \u0111\u1ed9 \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ee9c m\u1ea1nh; cu\u1ed9c tr\u00f2 chuy\u1ec7n \u0111\u01b0\u1ee3c gi\u1ea3m xu\u1ed1ng ch\u1ec9 c\u00f2n nh\u1eefng t\u1eeb \u0111\u01a1n l\u1ebb.<\/td><\/tr><tr><th>V\u00f9ng 4<br>(ng\u01b0\u1ee1ng lactate)<\/th><td>T\u1ed1i \u0111a 85%-88% nh\u00e2n s\u1ef1<\/td><td>\u1ede v\u00f9ng n\u00e0y, c\u01a1 th\u1ec3 b\u1ea1n \u0111ang x\u1eed l\u00fd l\u01b0\u1ee3ng axit lactic t\u1ed1i \u0111a l\u00e0m ngu\u1ed3n nhi\u00ean li\u1ec7u; tr\u00ean m\u1ee9c n\u00e0y, axit lactic t\u00edch t\u1ee5 qu\u00e1 nhanh \u0111\u1ec3 \u0111\u01b0\u1ee3c x\u1eed l\u00fd v\u00e0 l\u00e0m c\u01a1 b\u1eafp m\u1ec7t m\u1ecfi; t\u1eadp luy\u1ec7n \u1edf v\u00f9ng n\u00e0y gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n ph\u00e1t tri\u1ec3n hi\u1ec7u qu\u1ea3 khi b\u1ea1n ho\u1ea1t \u0111\u1ed9ng \u1edf t\u1ed1c \u0111\u1ed9 b\u1ec1n v\u1eefng t\u1ed1i \u0111a.<\/td><\/tr><tr><th>V\u00f9ng 5<br>(k\u1ef5 kh\u00ed)<\/th><td>90% HR max tr\u1edf l\u00ean<\/td><td>V\u00f9ng t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a n\u00e0y (h\u00e3y ngh\u0129 \u0111\u1ebfn c\u00fa \u0111\u00e1 k\u1ebft th\u00fac trong m\u1ed9t cu\u1ed9c \u0111ua) r\u00e8n luy\u1ec7n h\u1ec7 th\u1ea7n kinh c\u01a1 \u2014 c\u01a1 th\u1ec3 b\u1ea1n h\u1ecdc c\u00e1ch huy \u0111\u1ed9ng th\u00eam c\u00e1c s\u1ee3i c\u01a1 v\u00e0 c\u00e1ch k\u00edch ho\u1ea1t c\u01a1 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>S\u1eed d\u1ee5ng n\u1ed7 l\u1ef1c nh\u1eadn th\u1ee9c:<\/strong>&nbsp;N\u1ebfu b\u1ea1n ph\u00e1t tri\u1ec3n \u00fd th\u1ee9c v\u1ec1 n\u1ed7 l\u1ef1c nh\u1eadn th\u1ee9c c\u1ee7a m\u00ecnh cho t\u1eebng l\u0129nh v\u1ef1c \u0111\u00e0o t\u1ea1o, b\u1ea1n c\u00f3 th\u1ec3 d\u00e0nh \u00edt th\u1eddi gian h\u01a1n \u0111\u1ec3 nh\u00ecn ch\u1eb1m ch\u1eb1m v\u00e0o m\u00e0n h\u00ecnh HRM v\u00e0 c\u00f3 nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 tr\u1ea3i nghi\u1ec7m ho\u1ea1t \u0111\u1ed9ng c\u1ee7a m\u00ecnh. \u0110\u1ec3 gi\u00fap b\u1ea1n ph\u00e1t tri\u1ec3n \u00fd th\u1ee9c v\u1ec1 n\u1ed7 l\u1ef1c nh\u1eadn th\u1ee9c \u0111\u1ed1i v\u1edbi t\u1eebng v\u00f9ng luy\u1ec7n t\u1eadp c\u1ee7a m\u00ecnh, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t HRM \u0111\u1ec3 c\u1ea3nh b\u00e1o b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n \u1edf tr\u00ean ho\u1eb7c d\u01b0\u1edbi nh\u1ecbp tim \u0111\u1ed1i v\u1edbi v\u00f9ng b\u1ea1n s\u1ebd t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e1ch s\u1eed d\u1ee5ng v\u00f9ng nh\u1ecbp tim m\u1ee5c ti\u00eau trong k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t k\u1ebf ho\u1ea1ch \u0111\u00e0o t\u1ea1o \u0111i\u1ec3n h\u00ecnh s\u1eed d\u1ee5ng nhi\u1ec1u khu v\u1ef1c \u0111\u00e0o t\u1ea1o. Tuy nhi\u00ean, b\u1ea1n s\u1ebd kh\u00f4ng t\u1eadp luy\u1ec7n \u1edf m\u1ed7i khu v\u1ef1c trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u01b0 nhau. Th\u1eddi gian b\u1ea1n d\u00e0nh cho m\u1ed7i v\u00f9ng s\u1ebd kh\u00e1c nhau, th\u01b0\u1eddng l\u00e0 b\u1ea1n d\u00e0nh nhi\u1ec1u th\u1eddi gian h\u01a1n cho nh\u1eefng v\u00f9ng c\u00f3 nh\u1ecbp tim th\u1ea5p h\u01a1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t v\u00ed d\u1ee5 v\u1ec1 c\u00e1ch k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n <a href=\"https:\/\/24hscore.org\/tin-tuc\/dien-kinh\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>\u0111i\u1ec1n kinh<\/strong><\/a> c\u00f3 th\u1ec3 ph\u00e2n b\u1ed5 th\u1eddi gian c\u1ee7a b\u1ea1n d\u00e0nh cho t\u1eebng v\u00f9ng nh\u1ecbp tim:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V\u00f9ng 1:<\/strong>&nbsp;30%-40% th\u1eddi gian c\u1ee7a b\u1ea1n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V\u00f9ng 2:<\/strong>&nbsp;40%-50% th\u1eddi gian c\u1ee7a b\u1ea1n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V\u00f9ng 3:<\/strong>&nbsp;10%-15% th\u1eddi gian c\u1ee7a b\u1ea1n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V\u00f9ng 4:<\/strong>&nbsp;5%-10% th\u1eddi gian c\u1ee7a b\u1ea1n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V\u00f9ng 5:<\/strong>&nbsp;5% th\u1eddi gian c\u1ee7a b\u1ea1n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n th\u00f4ng th\u01b0\u1eddng s\u1ebd ch\u1ec9 \u0111\u1ecbnh ch\u00ednh x\u00e1c l\u01b0\u1ee3ng th\u1eddi gian b\u1ea1n d\u00e0nh cho m\u1ed7i v\u00f9ng t\u1eadp luy\u1ec7n. Nh\u01b0 \u0111\u00e3 \u0111\u1ec1 c\u1eadp tr\u01b0\u1edbc \u0111\u00f3, kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 c\u00e1c k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n \u0111\u1ec1u s\u1eed d\u1ee5ng c\u00f9ng m\u1ed9t v\u00f9ng ch\u00ednh x\u00e1c. V\u00ed d\u1ee5: n\u1ebfu b\u1ea1n \u0111ang\u00a0chu\u1ea9n b\u1ecb cho m\u1ed9t cu\u1ed9c \u0111ua ch\u1ea1y \u0111\u1ecba h\u00ecnh 5K ho\u1eb7c 10K\u00a0v\u00e0 mu\u1ed1n tu\u00e2n theo k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp n\u00e0y, th\u00ec b\u1ea1n c\u1ea7n thi\u1ebft l\u1eadp thi\u1ebft b\u1ecb c\u1ee7a m\u00ecnh v\u1edbi c\u00e1c v\u00f9ng nh\u1ecbp tim c\u00f3 trong k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp \u0111\u00f3.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>24hscore &#8211; N\u1ebfu b\u1ea1n hi\u1ec7n l\u00e0 ch\u1ee7 s\u1edf h\u1eefu c\u1ee7a m\u00e1y \u0111o nh\u1ecbp tim (HRM) ho\u1eb7c m\u1ed9t s\u1ed1 thi\u1ebft b\u1ecb c\u00f4ng ngh\u1ec7 kh\u00e1c hi\u1ec3n th\u1ecb nh\u1ecbp tim, b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 h\u1ecfi ch\u00ednh x\u00e1c ph\u1ea3i l\u00e0m g\u00ec v\u1edbi t\u1ea5t c\u1ea3 d\u1eef li\u1ec7u m\u00e0 n\u00f3 c\u00f3 th\u1ec3 cung c\u1ea5p. Ph\u1ea3n h\u1ed3i nh\u1ecbp tim l\u00e0 m\u1ed9t c\u00e1ch&#8230;<\/p>\n","protected":false},"author":9,"featured_media":2640,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","rank_math_description":"C\u00e1ch t\u1eadp luy\u1ec7n b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng v\u00f9ng nh\u1ecbp tim\n","footnotes":""},"categories":[497],"tags":[965],"class_list":["post-2639","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dien-kinh","tag-cach-su-dung-vung-nhip-tim"],"_links":{"self":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2639","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/comments?post=2639"}],"version-history":[{"count":1,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2639\/revisions"}],"predecessor-version":[{"id":2641,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2639\/revisions\/2641"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media\/2640"}],"wp:attachment":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media?parent=2639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/categories?post=2639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/tags?post=2639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}