{"id":3078,"date":"2024-02-22T04:40:09","date_gmt":"2024-02-21T23:40:09","guid":{"rendered":"https:\/\/tintuc.24hscore.com\/?p=3078"},"modified":"2024-02-22T04:40:13","modified_gmt":"2024-02-21T23:40:13","slug":"9-bai-tap-thang-bang-va-on-dinh-de-cai-thien-kha-nang-phoi-hop-va-suc-manh-cua-ban","status":"publish","type":"post","link":"https:\/\/24hscore.net\/tin-tuc\/tennis\/9-bai-tap-thang-bang-va-on-dinh-de-cai-thien-kha-nang-phoi-hop-va-suc-manh-cua-ban\/","title":{"rendered":"9 b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a b\u1ea1n"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/24hscore.org\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>24hscore<\/strong><\/a> &#8211; T\u1ea1i sao b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng l\u1ea1i quan tr\u1ecdng?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_2-0\">C\u00e2n b\u1eb1ng l\u00e0 m\u1ed9t trong b\u1ed1n lo\u1ea1i b\u00e0i t\u1eadp, c\u00f9ng v\u1edbi s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n v\u00e0 s\u1ef1 linh ho\u1ea1t, c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n.<sup>1<\/sup>R\u00e8n luy\u1ec7n th\u0103ng b\u1eb1ng c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3 v\u00e0 gi\u00fap ng\u0103n ng\u1eeba t\u00e9 ng\u00e3, \u0111i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng khi ch\u00fang ta gi\u00e0 \u0111i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_4-0\">M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2015 cho th\u1ea5y r\u1eb1ng r\u00e8n luy\u1ec7n th\u0103ng b\u1eb1ng c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t th\u0103ng b\u1eb1ng c\u1ee7a ch\u00fang ta, d\u1eabn \u0111\u1ebfn \u00edt t\u00e9 ng\u00e3 h\u01a1n, gi\u1ea3m n\u1ed7i s\u1ee3 t\u00e9 ng\u00e3, t\u0103ng t\u1ed1c \u0111\u1ed9 \u0111i b\u1ed9 v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng th\u1ec3 ch\u1ea5t.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/24hscore.org\/tin-tuc\/wp-content\/uploads\/2024\/02\/603dfeef03a3ac7ae117dc7d_Cardio2-1024x683.webp\" alt=\"\" class=\"wp-image-3080\" srcset=\"https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/603dfeef03a3ac7ae117dc7d_Cardio2-1024x683.webp 1024w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/603dfeef03a3ac7ae117dc7d_Cardio2-300x200.webp 300w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/603dfeef03a3ac7ae117dc7d_Cardio2-768x512.webp 768w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/603dfeef03a3ac7ae117dc7d_Cardio2-1536x1024.webp 1536w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/603dfeef03a3ac7ae117dc7d_Cardio2.webp 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_6-0\">R\u00e8n luy\u1ec7n th\u0103ng b\u1eb1ng c\u0169ng c\u00f3 l\u1ee3i cho t\u00e2m tr\u00ed. M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2017 cho th\u1ea5y 12 tu\u1ea7n luy\u1ec7n t\u1eadp th\u0103ng b\u1eb1ng \u0111\u00e3 c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb v\u00e0 nh\u1eadn th\u1ee9c kh\u00f4ng gian \u1edf nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh.<sup>3<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_8-0\">Nh\u01b0ng \u0111\u1eebng cho r\u1eb1ng nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e0y ch\u1ec9 d\u00e0nh cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i\u2014ch\u00fang ta c\u1ea7n\u00a0s\u1ef1 c\u00e2n b\u1eb1ng trong m\u1ecdi vi\u1ec7c m\u00ecnh l\u00e0m\u00a0, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111i b\u1ed9 v\u00e0 l\u00ean xu\u1ed1ng c\u1ea7u thang.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_12-0\">\u0110\u1ec3 khi\u1ebfn ph\u1ea7n gi\u1eefa c\u1ee7a b\u1ea1n tham gia v\u00e0o th\u00f3i quen n\u00e0y, do Stinson t\u1ea1o ra cho&nbsp;<em>Health<\/em>&nbsp;, h\u00e3y h\u00edt th\u1edf s\u00e2u qua nh\u1eefng th\u0103ng tr\u1ea7m c\u1ee7a m\u1ed7i \u0111\u1ed9ng t\u00e1c. V\u00e0 \u0111\u1ec3 ph\u1ea7n l\u01b0ng c\u1ee7a b\u1ea1n s\u00e1ng l\u00ean, h\u00e3y \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ng\u00f3n ch\u00e2n c\u00e1i, ng\u00f3n \u00fat v\u00e0 g\u00f3t ch\u00e2n, Stinson n\u00f3i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_14-0\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng \u0111\u1ed9ng t\u00e1c s\u1ebd gi\u00fap b\u1ea1n t\u00ecm \u0111\u01b0\u1ee3c ch\u1ed7 \u0111\u1ee9ng c\u1ee7a m\u00ecnh v\u00e0 gi\u1eef v\u1eefng v\u1ecb tr\u00ed \u0111\u00f3 \u2014 b\u1ea5t k\u1ec3 m\u1ee5c \u0111\u00edch khi\u1ebfn b\u1ea1n m\u1ea5t th\u0103ng b\u1eb1ng l\u00e0 g\u00ec. B\u1ea1n s\u1ebd c\u1ea7n m\u1ed9t qu\u1ea3 b\u00f3ng tennis ho\u1eb7c b\u00f3ng v\u1ee3t, t\u00e0u l\u01b0\u1ee3n Pilates ho\u1eb7c m\u1ed9t chi\u1ebfc kh\u0103n nh\u1ecf. H\u00e3y th\u1ef1c hi\u1ec7n t\u1eebng b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y theo th\u1ee9 t\u1ef1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_16-0\">ch\u00e2n cu\u1ed9n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_17-0\">Khi b\u1ea1n g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1edbi b\u00e0n ch\u00e2n, n\u00f3 s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111au \u0111\u1ea7u g\u1ed1i v\u00e0 l\u01b0ng. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao Hi\u1ec7p h\u1ed9i B\u00e0n ch\u00e2n &amp; M\u1eaft c\u00e1 ch\u00e2n Ch\u1ec9nh h\u00ecnh Hoa K\u1ef3 khuy\u00ean b\u1ea1n n\u00ean t\u1eadp th\u1ec3 d\u1ee5c cho b\u00e0n ch\u00e2n th\u01b0\u1eddng xuy\u00ean nh\u1ea5t c\u00f3 th\u1ec3.<sup>4<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_19-0\">\n<li>L\u1ea5y m\u1ed9t qu\u1ea3 b\u00f3ng tennis ho\u1eb7c lacrosse. T\u1eadp trung v\u00e0o v\u00f2m b\u00e0n ch\u00e2n, l\u0103n b\u00f3ng t\u1eeb ng\u00f3n ch\u00e2n c\u00e1i \u0111\u1ebfn g\u00f3t ch\u00e2n v\u00e0 l\u01b0ng, sau \u0111\u00f3 t\u1eeb ng\u00f3n ch\u00e2n gi\u1eefa \u0111\u1ebfn g\u00f3t ch\u00e2n v\u00e0 l\u01b0ng, sau \u0111\u00f3 t\u1eeb ng\u00f3n \u00fat \u0111\u1ebfn g\u00f3t ch\u00e2n v\u00e0 l\u01b0ng. T\u1ea1m d\u1eebng b\u1ea5t c\u1ee9 n\u01a1i n\u00e0o b\u1ea1n c\u1ea3m th\u1ea5y m\u1ed9t ch\u1ed7 ch\u1eb7t ch\u1ebd.<\/li>\n\n\n\n<li>Ti\u1ebfp theo, neo g\u00f3t ch\u00e2n xu\u1ed1ng \u0111\u1ea5t v\u00e0 v\u1edbi qu\u1ea3 b\u00f3ng \u1edf d\u01b0\u1edbi b\u00f3ng c\u1ee7a b\u00e0n ch\u00e2n, di chuy\u1ec3n b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n gi\u1ed1ng nh\u01b0 m\u1ed9t chi\u1ebfc g\u1ea1t n\u01b0\u1edbc k\u00ednh ch\u1eafn gi\u00f3, l\u0103n t\u1eeb b\u00ean n\u00e0y sang b\u00ean kia.<\/li>\n\n\n\n<li>Cu\u1ed1i c\u00f9ng, v\u1edbi qu\u1ea3 b\u00f3ng \u1edf v\u00f2m b\u00e0n ch\u00e2n, cong c\u00e1c ng\u00f3n ch\u00e2n l\u00ean tr\u00ean \u0111\u1ea7u qu\u1ea3 b\u00f3ng \u0111\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 c\u0103ng qua b\u00e0n ch\u00e2n.<\/li>\n\n\n\n<li>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y trong hai ph\u00fat cho m\u1ed7i ch\u00e2n \u0111\u1ec3 th\u1ea3 l\u1ecfng v\u00e0 s\u1eb5n s\u00e0ng tham gia.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_21-0\">T\u01b0 th\u1ebf c\u00e1i gh\u1ebf n\u00e2ng g\u00f3t ch\u00e2n + \u1ed4n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_22-0\">M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2013 \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean&nbsp;<em>BMC Complementary Medicine and Therapies<\/em>&nbsp;cho th\u1ea5y t\u01b0 th\u1ebf c\u00e1i gh\u1ebf trong yoga l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 thu h\u00fat \u0111\u1ed3ng th\u1eddi m\u1eaft c\u00e1 ch\u00e2n, \u0111\u1ea7u g\u1ed1i v\u00e0 h\u00f4ng.<sup>5<\/sup>B\u00e0i t\u1eadp n\u00e0y l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 c\u1ee7a t\u01b0 th\u1ebf c\u00e1i gh\u1ebf.<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_24-0\">\n<li>\u0110\u1ee9ng b\u1eb1ng \u0111\u00f4i ch\u00e2n c\u1ee7a b\u1ea1n v\u1edbi nhau. \u0110\u1eb7t m\u1ed9t qu\u1ea3 b\u00f3ng tennis ho\u1eb7c b\u00f3ng v\u1ee3t gi\u1eefa hai m\u1eaft c\u00e1 ch\u00e2n c\u1ee7a b\u1ea1n \u0111\u1ec3 gi\u1eef cho b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n song song v\u00e0 ti\u1ebfp x\u00fac v\u1edbi \u0111\u00f9i trong.<\/li>\n\n\n\n<li>N\u00e2ng c\u00e1nh tay c\u1ee7a b\u1ea1n tr\u01b0\u1edbc m\u1eb7t b\u1ea1n cao ngang vai. \u0110\u01b0a h\u00f4ng tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m n\u00f4ng.<\/li>\n\n\n\n<li>N\u00e2ng g\u00f3t ch\u00e2n c\u1ee7a b\u1ea1n l\u00ean, t\u1ea1m d\u1eebng v\u00e0 sau \u0111\u00f3 h\u1ea1 ch\u00fang xu\u1ed1ng. L\u1eb7p l\u1ea1i \u0111i\u1ec1u n\u00e0y b\u1ed1n \u0111\u1ebfn t\u00e1m l\u1ea7n.<\/li>\n\n\n\n<li>Gi\u1eef g\u00f3t ch\u00e2n l\u00ean, nh\u1ea5c c\u00e1nh tay th\u1eb3ng l\u00ean tr\u00ean cao b\u1eb1ng b\u1eafp tay ngang tai, t\u1ea1m d\u1eebng v\u00e0 sau \u0111\u00f3 h\u1ea1 c\u00e1nh tay xu\u1ed1ng ngang b\u1eb1ng vai. L\u1eb7p l\u1ea1i b\u1ed1n \u0111\u1ebfn t\u00e1m l\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_26-0\">V\u1ecf s\u00f2 \u0111\u1ee9ng m\u1ed9t ch\u00e2n + Kickback<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_27-0\">M\u1ed9t nghi\u00ean c\u1ee9u nh\u1ecf tr\u00ean 13 nam gi\u1edbi \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean&nbsp;<em>t\u1ea1p ch\u00ed C\u01a1 sinh h\u1ecdc l\u00e2m s\u00e0ng<\/em>&nbsp;v\u00e0o n\u0103m 2014 \u0111\u00e3 xem x\u00e9t m\u1ee9c \u0111\u1ed9 hi\u1ec7u qu\u1ea3 c\u1ee7a c\u00e1c b\u00e0i t\u1eadp n\u1eb1m nghi\u00eang v\u00e0 b\u1eaft c\u00f3c h\u00f4ng trong vi\u1ec7c k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng v\u00e0 c\u01a1 g\u1eadp h\u00f4ng, c\u00f2n \u0111\u1ed9ng t\u00e1c g\u1eadp v\u1ecf s\u00f2 hi\u1ec7u qu\u1ea3 h\u01a1n.<sup>6<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_29-0\">\n<li>\u0110\u1ee9ng tr\u00ean ch\u00e2n tr\u00e1i, \u0111\u1ea7u g\u1ed1i m\u1ec1m m\u1ea1i. Cong ch\u00e2n ph\u1ea3i v\u00e0 \u0111\u1eb7t m\u1ed9t qu\u1ea3 b\u00f3ng tennis ho\u1eb7c b\u00f3ng v\u1ee3t ph\u00eda sau \u0111\u1ea7u g\u1ed1i ph\u1ea3i, \u00e9p ch\u1eb7t \u0111\u1ec3 n\u00f3 kh\u00f4ng b\u1ecb ng\u00e3.<\/li>\n\n\n\n<li>N\u00e2ng \u0111\u1ea7u g\u1ed1i ph\u1ea3i l\u00ean v\u00e0 ra ngo\u00e0i, xoay h\u00f4ng ph\u1ea3i ra b\u00ean ngo\u00e0i \u0111\u1ec3 t\u1ea1o th\u00e0nh h\u00ecnh v\u1ecf s\u00f2. Sau \u0111\u00f3 h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng. L\u1eb7p l\u1ea1i b\u1ed1n \u0111\u1ebfn t\u00e1m l\u1ea7n.<\/li>\n\n\n\n<li>Ti\u1ebfp theo, v\u1eabn \u0111\u1ee9ng b\u1eb1ng ch\u00e2n tr\u00e1i v\u00e0 b\u00f3p b\u00f3ng, \u0111\u1ea9y g\u00f3t ch\u00e2n ph\u1ea3i th\u1eb3ng v\u1ec1 ph\u00eda sau \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00fa \u0111\u00e1 ng\u01b0\u1ee3c. Duy tr\u00ec c\u1ed9t s\u1ed1ng trung t\u00ednh v\u1edbi\u00a0l\u00f5i \u0111\u01b0\u1ee3c g\u1eafn v\u00e0o\u00a0. \u0110\u01b0a \u0111\u1ea7u g\u1ed1i l\u1ea1i v\u1edbi nhau. L\u1eb7p l\u1ea1i b\u1ed1n \u0111\u1ebfn t\u00e1m l\u1ea7n.<\/li>\n\n\n\n<li>Th\u1ef1c hi\u1ec7n c\u1ea3 hai \u0111\u1ed9ng t\u00e1c \u1edf ph\u00eda b\u00ean kia.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_33-0\">H\u00ecnh 4 v\u1edbi nh\u1ecbp ch\u00e2n th\u1eb3ng<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_34-0\">T\u01b0 th\u1ebf \u0111\u1ee9ng s\u1ed1 4 th\u00e1ch th\u1ee9c kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng c\u1ee7a b\u1ea1n v\u00e0 th\u1ef1c s\u1ef1 gi\u00fap h\u00f4ng m\u1edf r\u1ed9ng. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng c\u00e1c b\u00e0i t\u1eadp l\u00e0m gi\u1ea3m c\u01a1 s\u1edf h\u1ed7 tr\u1ee3 (trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y l\u00e0 m\u1ed9t ch\u00e2n) v\u00e0 thay \u0111\u1ed5i \u0111\u1ed9 cao c\u1ee7a tr\u1ecdng t\u00e2m c\u00f3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c r\u00e8n luy\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng. B\u1ea1n s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c c\u1ea3 hai \u0111i\u1ec1u \u0111\u00f3 trong b\u00e0i t\u1eadp n\u00e0y.<sup>7<\/sup>\u0110\u1ed9ng t\u00e1c squat mini \u0111\u01b0\u1ee3c th\u00eam v\u00e0o s\u1ebd k\u00e9o gi\u00e3n g\u00e2n kheo v\u00e0 \u0111\u1ed9ng t\u00e1c n\u00e2ng ch\u00e2n th\u00e1ch th\u1ee9c ph\u1ea7n c\u1ed1t l\u00f5i c\u1ee7a b\u1ea1n.<sup>s\u1ed1 8<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_36-0\">\n<li>\u0110\u1ee9ng tr\u00ean ch\u00e2n tr\u00e1i v\u00e0 \u0111\u1eb7t m\u1eaft c\u00e1 ch\u00e2n ph\u1ea3i l\u00ean \u0111\u00f9i tr\u00e1i theo t\u01b0 th\u1ebf h\u00ecnh s\u1ed1 4.<\/li>\n\n\n\n<li>\u0110\u01b0a h\u00f4ng xu\u1ed1ng v\u00e0 ra sau, ch\u1ec9 h\u01a1i nghi\u00eang v\u1ec1 ph\u00eda tr\u01b0\u1edbc (h\u00e3y ngh\u0129: ng\u1ed3i x\u1ed5m b\u1eb1ng m\u1ed9t ch\u00e2n). L\u00e1i xe b\u1eb1ng ch\u00e2n tr\u00e1i \u0111\u1ec3 \u0111\u1ee9ng d\u1eady. L\u1eb7p l\u1ea1i b\u1ed1n \u0111\u1ebfn t\u00e1m l\u1ea7n.<\/li>\n\n\n\n<li>Sau \u0111\u00f3, v\u1eabn \u0111\u1ee9ng tr\u00ean ch\u00e2n tr\u00e1i, du\u1ed7i th\u1eb3ng ch\u00e2n ph\u1ea3i ra ph\u00eda tr\u01b0\u1edbc, h\u01a1i cong h\u00f4ng.<\/li>\n\n\n\n<li>N\u00e2ng v\u00e0 h\u1ea1 ch\u00e2n ph\u1ea3i l\u00ean v\u00e0i inch \u0111\u1ec3 b\u1eaft m\u1ea1ch, d\u00f9ng l\u00f5i \u0111\u1ec3 gi\u00fap n\u00e2ng ch\u00e2n l\u00ean. L\u1eb7p l\u1ea1i b\u1ed1n \u0111\u1ebfn t\u00e1m l\u1ea7n.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i c\u1ea3 hai \u0111\u1ed9ng t\u00e1c \u1edf ph\u00eda b\u00ean kia.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_38-0\">Kh\u1ea3 n\u0103ng di chuy\u1ec3n c\u1ee7a h\u00f4ng \u0111\u1ec3 m\u1edf r\u1ed9ng<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_39-0\">\u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp kh\u00e1c \u0111\u1ec3 m\u1edf r\u1ed9ng h\u00f4ng m\u1ed9t c\u00e1ch m\u1ea1nh m\u1ebd th\u00f4ng qua chuy\u1ec3n \u0111\u1ed9ng dang h\u00f4ng v\u00e0 t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 m\u00f4ng. Khi xem x\u00e9t g\u1ea7n 60 b\u00e0i b\u00e1o nghi\u00ean c\u1ee9u, c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u nh\u1eadn th\u1ea5y r\u1eb1ng s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 d\u1ea1ng h\u00f4ng r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi ch\u1ee9c n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 v\u1eadn \u0111\u1ed9ng, b\u1ea5t k\u1ec3 tu\u1ed5i t\u00e1c.<sup>9<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_41-0\">C\u01a1 m\u00f4ng c\u1ee7a ch\u00e2n \u0111\u1ee9ng \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t trong qu\u00e1 tr\u00ecnh di chuy\u1ec3n, sau \u0111\u00f3 c\u01a1 m\u00f4ng c\u1ee7a ch\u00e2n du\u1ed7i \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong qu\u00e1 tr\u00ecnh n\u00e2ng ch\u00e2n.<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_43-0\">\n<li>\u0110\u1ee9ng tr\u00ean ch\u00e2n tr\u00e1i v\u00e0 k\u00e9o \u0111\u1ea7u g\u1ed1i ph\u1ea3i v\u1ec1 ph\u00eda ng\u1ef1c, \u0111\u1ee9ng th\u1eb3ng v\u1edbi t\u01b0 th\u1ebf c\u0103ng c\u01a1 v\u00e0\u00a0k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng\u00a0tr\u00e1i .<\/li>\n\n\n\n<li>T\u1ea1o m\u1ed9t v\u00f2ng tr\u00f2n b\u1eb1ng \u0111\u1ea7u g\u1ed1i ph\u1ea3i, \u0111\u01b0a n\u00f3 sang m\u1ed9t b\u00ean, quay l\u1ea1i r\u1ed3i l\u1ea1i ti\u1ebfn v\u1ec1 ph\u00eda tr\u01b0\u1edbc. L\u1eb7p l\u1ea1i trong t\u00e1m l\u1ea7n l\u1eb7p l\u1ea1i.<\/li>\n\n\n\n<li>Sau \u0111\u00f3, v\u1eabn \u0111\u1ee9ng tr\u00ean ch\u00e2n tr\u00e1i, du\u1ed7i ch\u00e2n ph\u1ea3i ra ph\u00eda sau, gi\u1eef th\u1eb3ng v\u00e0 \u0111\u1eadp l\u00ean xu\u1ed1ng v\u00e0i inch, s\u1eed d\u1ee5ng c\u01a1 m\u00f4ng ph\u1ea3i \u0111\u1ec3 n\u00e2ng l\u00ean trong 8 l\u1ea7n l\u1eb7p l\u1ea1i.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i c\u1ea3 hai \u0111\u1ed9ng t\u00e1c \u1edf ph\u00eda b\u00ean kia.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_47-0\">C\u1ed9ng s\u1ef1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_48-0\">\u0110\u00e1 b\u00ean l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong nhi\u1ec1u m\u00f4n v\u00f5 thu\u1eadt, bao g\u1ed3m c\u1ea3 Th\u00e1i C\u1ef1c Quy\u1ec1n. Chuy\u1ec3n \u0111\u1ed9ng n\u00e0y r\u1ea5t t\u1ed1t cho vi\u1ec7c ph\u00e1t tri\u1ec3n s\u1ef1 c\u00e2n b\u1eb1ng. Trong m\u1ed7i chuy\u1ec3n \u0111\u1ed9ng, c\u00e1c b\u1ed9 ph\u1eadn c\u01a1 th\u1ec3 kh\u00e1c nhau l\u1ea7n l\u01b0\u1ee3t \u0111\u00f3ng vai tr\u00f2 \u1ed5n \u0111\u1ecbnh v\u00e0 chuy\u1ec3n \u0111\u1ed9ng, cho ph\u00e9p th\u1ef1c hi\u1ec7n c\u00e1c chuy\u1ec3n \u0111\u1ed9ng tr\u01a1n tru m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 \u1ed5n \u0111\u1ecbnh.<sup>10<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_50-0\">\n<li>\u0110\u1ee9ng tr\u00ean ch\u00e2n ph\u1ea3i v\u1edbi c\u00e1c ng\u00f3n ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i v\u00e0 h\u01a1i nghi\u00eang sang ph\u1ea3i.<\/li>\n\n\n\n<li>\u0110\u01b0a \u0111\u1ea7u g\u1ed1i tr\u00e1i l\u00ean v\u1ec1 ph\u00eda ng\u1ef1c, sau \u0111\u00f3 du\u1ed7i \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 \u0111\u00e1 g\u00f3t ch\u00e2n th\u1eb3ng sang m\u1ed9t b\u00ean. K\u00e9o \u0111\u1ea7u g\u1ed1i tr\u1edf l\u1ea1i, sau \u0111\u00f3 h\u1ea1 ch\u00e2n xu\u1ed1ng.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i n\u0103m l\u1ea7n. Sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_54-0\">T\u00e0u l\u01b0\u1ee3n b\u1ed5 sung v\u1edbi g\u00f3t ch\u00e2n n\u00e2ng cao<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_55-0\">Kh\u00e9p c\u00f3 ngh\u0129a l\u00e0 \u0111\u01b0a tr\u1edf l\u1ea1i trung t\u00e2m c\u1ee7a c\u01a1 th\u1ec3. B\u00e0i t\u1eadp n\u00e0y nh\u1eafm v\u00e0o c\u00e1c c\u01a1 ph\u1ee5 c\u1ee7a h\u00f4ng. Nghi\u00ean c\u1ee9u \u0111\u00e3 ph\u00e1t hi\u1ec7n ra r\u1eb1ng c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 th\u0103ng b\u1eb1ng v\u00e0 ch\u1ee9c n\u0103ng \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn s\u1ef1 suy gi\u1ea3m s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp c\u1ee7a nh\u1eefng ng\u01b0\u1eddi b\u1eaft c\u00f3c h\u00f4ng.<sup>11<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_57-0\">\n<li>\u0110\u1ee9ng tr\u00ean ch\u00e2n tr\u00e1i, ch\u00e2n ph\u1ea3i \u0111\u1eb7t tr\u00ean t\u00e0u l\u01b0\u1ee3n ho\u1eb7c kh\u0103n, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n\n\n\n<li>\u0110\u01b0a h\u00f4ng ra sau v\u1edbi \u0111\u1ea7u g\u1ed1i tr\u00e1i h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc khi b\u1ea1n \u0111\u01b0a ch\u00e2n ph\u1ea3i th\u1eb3ng sang m\u1ed9t b\u00ean.<\/li>\n\n\n\n<li>Ti\u1ebfp theo, n\u00e2ng g\u00f3t ch\u00e2n tr\u00e1i l\u00ean, sau \u0111\u00f3 l\u00e1i qua mu b\u00e0n ch\u00e2n khi b\u1ea1n \u0111\u1ee9ng l\u00ean v\u00e0 \u0111\u01b0a t\u00e0u l\u01b0\u1ee3n tr\u1edf l\u1ea1i t\u00e2m.<\/li>\n\n\n\n<li>\u0110\u1ea3m b\u1ea3o \u0111\u1ea7u g\u1ed1i tr\u00e1i h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 lu\u00f4n \u1edf tr\u00ean c\u00e1c ng\u00f3n ch\u00e2n. H\u1ea1 g\u00f3t ch\u00e2n xu\u1ed1ng \u0111\u1ec3 thi\u1ebft l\u1eadp l\u1ea1i.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i trong b\u1ed1n \u0111\u1ebfn t\u00e1m l\u1ea7n l\u1eb7p l\u1ea1i. Sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_59-0\">L\u01b0\u1ee3n ng\u01b0\u1ee3c Lunge v\u1edbi g\u00f3t ch\u00e2n n\u00e2ng cao<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_60-0\">Squat ho\u1eb7c lunge t\u00e1ch \u0111\u00f4i l\u00e0 m\u1ed9t b\u00e0i t\u1eadp gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 du\u1ed7i h\u00f4ng v\u00e0 \u0111\u1ea7u g\u1ed1i.<sup>12<\/sup>B\u00e0i t\u1eadp n\u00e0y b\u1ed5 sung th\u00eam \u0111\u1ed9ng t\u00e1c n\u00e2ng g\u00f3t ch\u00e2n \u0111\u1ec3 t\u0103ng th\u00eam th\u1eed th\u00e1ch gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_62-0\">\n<li>\u0110\u1ee9ng tr\u00ean ch\u00e2n tr\u00e1i, ch\u00e2n ph\u1ea3i \u0111\u1eb7t tr\u00ean t\u00e0u l\u01b0\u1ee3n ho\u1eb7c kh\u0103n, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb \u0111\u01b0a ch\u00e2n ph\u1ea3i th\u1eb3ng v\u1ec1 ph\u00eda sau, gi\u1eef \u0111\u1ea7u g\u1ed1i th\u1eb3ng v\u00e0 u\u1ed1n cong \u0111\u1ea7u g\u1ed1i tr\u00e1i sao cho n\u00f3 x\u1ebfp ch\u1ed3ng l\u00ean m\u1eaft c\u00e1 ch\u00e2n.<\/li>\n\n\n\n<li>Ti\u1ebfp theo, n\u00e2ng g\u00f3t ch\u00e2n tr\u00e1i l\u00ean, sau \u0111\u00f3 l\u00e1i qua mu b\u00e0n ch\u00e2n khi b\u1ea1n \u0111\u1ee9ng l\u00ean v\u00e0 \u0111\u01b0a t\u00e0u l\u01b0\u1ee3n v\u1ec1 ph\u00eda tr\u01b0\u1edbc. H\u1ea1 g\u00f3t ch\u00e2n \u0111\u1ec3 thi\u1ebft l\u1eadp l\u1ea1i.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i trong b\u1ed1n \u0111\u1ebfn t\u00e1m l\u1ea7n l\u1eb7p l\u1ea1i. Sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_64-0\">Cu\u1ed9n xu\u1ed1ng t\u1ea5m v\u00e1n sang m\u1ed9t b\u00ean \u0111\u1ec3 Pike<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_65-0\">M\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh r\u00e8n luy\u1ec7n th\u0103ng b\u1eb1ng hi\u1ec7u qu\u1ea3 n\u00ean bao g\u1ed3m c\u00e1c b\u00e0i t\u1eadp <a href=\"https:\/\/24hscore.org\/tin-tuc\/tennis\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>tennis<\/strong><\/a> bao g\u1ed3m c\u00e1c t\u01b0 th\u1ebf \u1ed5n \u0111\u1ecbnh t\u0129nh v\u00e0 \u0111\u1ed9ng, thay \u0111\u1ed5i c\u01a1 s\u1edf h\u1ed7 tr\u1ee3, thay \u0111\u1ed5i \u0111\u1ed9 cao c\u1ee7a tr\u1ecdng t\u00e2m v\u00e0 c\u00e1c b\u1ec1 m\u1eb7t \u0111\u1ee9ng kh\u00e1c nhau. B\u00e0i t\u1eadp n\u00e0y mang l\u1ea1i h\u1ea7u h\u1ebft c\u00e1c ti\u00eau ch\u00ed \u0111\u00f3.<sup>7<\/sup>T\u01b0 th\u1ebf plank v\u00e0 side plank l\u00e0 c\u00e1c b\u00e0i t\u1eadp gi\u1eef th\u0103ng b\u1eb1ng c\u01a1 th\u1ec3 t\u0129nh v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp.<sup>13<\/sup>Pike l\u00e0 m\u1ed9t l\u1ef1c n\u0103ng \u0111\u1ed9ng nh\u01b0ng g\u00e2y m\u1ea5t \u1ed5n \u0111\u1ecbnh tr\u00ean c\u01a1 th\u1ec3, r\u1ea5t t\u1ed1t cho vi\u1ec7c ph\u1ee5c h\u1ed3i th\u0103ng b\u1eb1ng.<sup>10<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_67-0\">\n<li>\u0110\u1eb7t ch\u00e2n l\u00ean t\u00e0u l\u01b0\u1ee3n ho\u1eb7c kh\u0103n t\u1eafm, \u0111\u1ee9ng c\u00e1ch nhau kho\u1ea3ng ngang h\u00f4ng. \u0110\u1eb7t hai tay xu\u1ed1ng s\u00e0n ph\u00eda tr\u01b0\u1edbc b\u00e0n ch\u00e2n, u\u1ed1n cong \u0111\u1ea7u g\u1ed1i nh\u1eb9 nh\u00e0ng n\u1ebfu c\u1ea7n.<\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 gi\u1eef th\u00e2n tr\u00ean tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, \u0111\u01b0a ch\u00e2n tr\u1edf l\u1ea1i t\u01b0 th\u1ebf plank, vai \u0111\u1eb7t tr\u00ean tay, l\u01b0ng v\u00e0 h\u00f4ng th\u1eb3ng h\u00e0ng.<\/li>\n\n\n\n<li>Xoay g\u00f3t ch\u00e2n v\u00e0 th\u00e2n sang tr\u00e1i (ng\u00f3n ch\u00e2n h\u01b0\u1edbng sang ph\u1ea3i) khi b\u1ea1n n\u00e2ng c\u00e1nh tay ph\u1ea3i l\u00ean tr\u1ea7n nh\u00e0 \u0111\u1ec3 t\u1ea1o th\u00e0nh\u00a0t\u01b0 th\u1ebf plank\u00a0nghi\u00eang .<\/li>\n\n\n\n<li>Xoay tr\u1edf l\u1ea1i trung t\u00e2m \u0111\u1ec3 tr\u1edf th\u00e0nh t\u01b0 th\u1ebf plank th\u00f4ng th\u01b0\u1eddng.<\/li>\n\n\n\n<li>Sau \u0111\u00f3, k\u00e9o r\u1ed1n l\u00ean v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng \u0111\u1ec3 n\u00e2ng h\u00f4ng v\u00e0 \u0111\u01b0a b\u00e0n ch\u00e2n ng\u01b0\u1ee3c l\u00ean v\u1ec1 ph\u00eda tay. (N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y qu\u00e1 kh\u00f3, h\u00e3y u\u1ed1n cong \u0111\u1ea7u g\u1ed1i v\u00e0 k\u00e9o ch\u00fang v\u1ec1 ph\u00eda tay b\u1ea1n.)<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i, l\u1ea7n n\u00e0y xoay g\u00f3t ch\u00e2n v\u00e0 th\u00e2n m\u00ecnh sang ph\u1ea3i v\u00e0 n\u00e2ng c\u00e1nh tay tr\u00e1i l\u00ean. Ti\u1ebfp t\u1ee5c xen k\u1ebd b\u1ed1n l\u1ea7n l\u1eb7p l\u1ea1i \u1edf m\u1ed7i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_69-0\">\u0110\u00e1nh gi\u00e1 nhanh<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"mntl-sc-block_70-0\">S\u1ef1 c\u00e2n b\u1eb1ng l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00fang ta. Khi ch\u00fang ta gi\u00e0 \u0111i, ch\u00fang ta m\u1ea5t th\u0103ng b\u1eb1ng, d\u1eabn \u0111\u1ebfn y\u1ebfu c\u01a1 c\u0169ng nh\u01b0 nguy c\u01a1 b\u1ecb th\u01b0\u01a1ng do t\u00e9 ng\u00e3. May m\u1eafn thay, b\u1ea1n c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng s\u1ef1 c\u00e2n b\u1eb1ng b\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n ch\u01b0\u01a1ng tr\u00ecnh r\u00e8n luy\u1ec7n th\u0103ng b\u1eb1ng. C\u00e1c b\u00e0i t\u1eadp trong b\u00e0i t\u1eadp n\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>24hscore &#8211; T\u1ea1i sao b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng l\u1ea1i quan tr\u1ecdng? C\u00e2n b\u1eb1ng l\u00e0 m\u1ed9t trong b\u1ed1n lo\u1ea1i b\u00e0i t\u1eadp, c\u00f9ng v\u1edbi s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n v\u00e0 s\u1ef1 linh ho\u1ea1t, c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n.1R\u00e8n luy\u1ec7n th\u0103ng b\u1eb1ng c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3 v\u00e0 gi\u00fap ng\u0103n ng\u1eeba t\u00e9&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3079,"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":"9 b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a b\u1ea1n\n","footnotes":""},"categories":[6],"tags":[1118],"class_list":["post-3078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tennis","tag-9-bai-tap-thang-bang"],"_links":{"self":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3078","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=3078"}],"version-history":[{"count":1,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3078\/revisions"}],"predecessor-version":[{"id":3081,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3078\/revisions\/3081"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media\/3079"}],"wp:attachment":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media?parent=3078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/categories?post=3078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/tags?post=3078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}