{"id":42,"date":"2026-08-27T08:30:00","date_gmt":"2026-08-27T01:30:00","guid":{"rendered":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/suc-manh-dung-duoc-tren-san\/"},"modified":"2026-10-26T22:48:43","modified_gmt":"2026-10-26T15:48:43","slug":"suc-manh-dung-duoc-tren-san","status":"publish","type":"post","link":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/suc-manh-dung-duoc-tren-san\/","title":{"rendered":"S\u1ee9c m\u1ea1nh d\u00f9ng \u0111\u01b0\u1ee3c tr\u00ean s\u00e2n"},"content":{"rendered":"<p>M\u1ed9t m\u1ee9c squat cao kh\u00f4ng t\u1ef1 \u0111\u1ed9ng gi\u00fap b\u1ea1n ch\u1ea1y nhanh h\u01a1n. S\u1ee9c m\u1ea1nh ch\u1ec9 c\u00f3 gi\u00e1 tr\u1ecb khi n\u00f3 chuy\u1ec3n \u0111\u01b0\u1ee3c sang chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a m\u00f4n b\u1ea1n ch\u01a1i.<\/p>\n<h2>T\u1eeb n\u1ec1n t\u1ea3ng t\u1edbi s\u1ee9c b\u1eadt<\/h2>\n<p>Giai \u0111o\u1ea1n \u0111\u1ea7u x\u00e2y s\u1ee9c m\u1ea1nh t\u1ed1i \u0111a b\u1eb1ng c\u00e1c \u0111\u1ed9ng t\u00e1c n\u1ec1n. Giai \u0111o\u1ea1n sau chuy\u1ec3n d\u1ea7n sang t\u1ed1c \u0111\u1ed9: b\u1eadt nh\u1ea3y, n\u00e9m b\u00f3ng t\u1ea1, ch\u1ea1y k\u00e9o t\u1ea3i \u2014 \u0111\u1ec3 c\u01a1 th\u1ec3 h\u1ecdc c\u00e1ch d\u00f9ng s\u1ee9c m\u1ea1nh th\u1eadt nhanh.<\/p>\n<ul>\n<li>Squat v\u00e0 b\u1ea3n l\u1ec1 h\u00f4ng cho ch\u00e2n v\u00e0 l\u01b0ng<\/li>\n<li>M\u1ed9t ch\u00e2n: lunge, step-up cho th\u0103ng b\u1eb1ng<\/li>\n<li>B\u1eadt nh\u1ea3y h\u1ed9p, n\u00e9m b\u00f3ng t\u1ea1 cho s\u1ee9c b\u1eadt<\/li>\n<\/ul>\n<blockquote>\n<p>M\u1ea1nh l\u00e0 \u0111i\u1ec1u ki\u1ec7n c\u1ea7n. Nhanh khi \u0111ang m\u1ea1nh m\u1edbi l\u00e0 \u0111i\u1ec1u ki\u1ec7n \u0111\u1ee7.<\/p>\n<\/blockquote>\n<p>Ch\u01b0\u01a1ng tr\u00ecnh S\u1ee9c m\u1ea1nh 10 tu\u1ea7n c\u1ee7a S\u1ea2I B\u01af\u1edaC \u0111i \u0111\u00fang tr\u00ecnh t\u1ef1 \u0111\u00f3, k\u00e8m ki\u1ec3m tra s\u1ee9c b\u1eadt \u1edf tu\u1ea7n \u0111\u1ea7u v\u00e0 tu\u1ea7n cu\u1ed1i \u0111\u1ec3 b\u1ea1n th\u1ea5y r\u00f5 ti\u1ebfn b\u1ed9.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>X\u00e2y s\u1ee9c m\u1ea1nh c\u1ea3i thi\u1ec7n c\u00e1ch b\u1ea1n th\u1eadt s\u1ef1 v\u1eadn \u0111\u1ed9ng, kh\u00f4ng ch\u1ec9 con s\u1ed1 tr\u00ean thanh t\u1ea1.<\/p>\n","protected":false},"author":5,"featured_media":147,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-42","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-thanh-tich"],"_links":{"self":[{"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/posts\/42","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/comments?post=42"}],"version-history":[{"count":1,"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/posts\/42\/revisions"}],"predecessor-version":[{"id":95,"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/posts\/42\/revisions\/95"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/media\/147"}],"wp:attachment":[{"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/media?parent=42"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/categories?post=42"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/wp-json\/wp\/v2\/tags?post=42"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}