{"id":18021,"date":"2020-06-21T12:04:30","date_gmt":"2020-06-21T05:04:30","guid":{"rendered":"https:\/\/purna.vn\/?p=18021"},"modified":"2020-06-21T12:04:33","modified_gmt":"2020-06-21T05:04:33","slug":"4-loi-sai-pho-bien-can-tranh-khi-tap-manh-co-loi-core","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/4-loi-sai-pho-bien-can-tranh-khi-tap-manh-co-loi-core\/","title":{"rendered":"4 l\u1ed7i sai ph\u1ed5 bi\u1ebfn c\u1ea7n tr\u00e1nh khi t\u1eadp m\u1ea1nh c\u01a1 l\u00f5i (core)"},"content":{"rendered":"

Hi there, <\/p>

“T\u1eadp core” ng\u00e0y c\u00e0ng tr\u1edf n\u00ean r\u1ea5t quen thu\u1ed9c v\u1edbi m\u1ecdi ng\u01b0\u1eddi trong c\u1ea3 gym v\u00e0 yoga. \u0110a ph\u1ea7n m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng l\u1ea7m t\u01b0\u1edfng t\u1eadp core l\u00e0 t\u1eadp b\u1ee5ng. Suy ngh\u0129 n\u00e0y th\u01b0\u1eddng ch\u1ec9 \u0111\u00fang m\u1ed9t ph\u1ea7n m\u00e0 th\u00f4i v\u00ec core muscle kh\u00f4ng ch\u1ec9 c\u00f3 c\u01a1 b\u1ee5ng m\u00e0 l\u00e0 t\u1ed5ng h\u1ee3p c\u00e1c nh\u00f3m c\u01a1 c\u1ed1t l\u00f5i, n\u1eb1m \u1edf ph\u1ea7n trung t\u00e2m c\u1ee7a c\u01a1 th\u1ec3 bao g\u1ed3m b\u1ee5ng, h\u00f4ng v\u00e0 l\u01b0ng d\u01b0\u1edbi. <\/p>

Trong yoga, vi\u1ec7c l\u00e0m m\u1ea1nh c\u01a1 l\u00f5i r\u1ea5t quan tr\u1ecdng kh\u00f4ng nh\u1eefng gi\u00fap b\u1ea1n v\u00e0o th\u1ebf \u0111\u1eb9p, v\u1eefng ch\u00e3i m\u00e0 c\u00f2n h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng khi t\u1eadp luy\u1ec7n. Tuy bi\u1ebft \u00edch l\u1ee3i nh\u01b0 v\u1eady nh\u01b0ng nhi\u1ec1u b\u1ea1n th\u01b0\u1eddng e d\u00e8, lo ng\u1ea1i, l\u01b0\u1eddi t\u1eadp c\u01a1 l\u00f5i v\u00ec ngo\u00e0i c\u1ea3m gi\u00e1c \u0111au, ng\u01b0\u1eddi t\u1eadp ph\u1ea3i c\u00f3 s\u1ef1 ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i \u0111\u1ec3 duy tr\u00ec c\u01a1 l\u00f5i m\u1ea1nh m\u1ebd.<\/p>

Ngo\u00e0i vi\u1ec7c l\u01b0\u1eddi t\u1eadp, t\u1eadp sai c\u0169ng l\u00e0 v\u1ea5n n\u1ea1n th\u1ee9 hai m\u00ecnh mu\u1ed1n n\u00f3i \u0111\u1ebfn \u1edf \u0111\u00e2y \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi m\u1edbi t\u1eadp yoga. Thay v\u00ec s\u0103n ch\u1eafc b\u1ee5ng, m\u1ea1nh h\u00f4ng v\u00e0 l\u01b0ng d\u01b0\u1edbi, c\u00e1c b\u1ea1n l\u1ea1i \u0111au l\u01b0ng, \u0111au c\u1ed5, \u0111au vai. \u0110\u00f3 l\u00e0 l\u00ed do Purna th\u01b0\u1eddng h\u01b0\u1edbng d\u1eabn r\u1ea5t k\u1ef9 l\u01b0\u1ee1ng cho c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean khi t\u1eadp core trong l\u1edbp yoga c\u1ee7a m\u00ecnh. <\/p>

Trong b\u00e0i vi\u1ebft n\u00e0y, Purna mu\u1ed1n chia s\u1ebb c\u00f9ng c\u00e1c b\u1ea1n 4 l\u1ed7i th\u01b0\u1eddng g\u1eb7p ph\u1ea3i khi t\u1eadp core sai \u0111\u1ec3 m\u1ecdi ng\u01b0\u1eddi ph\u00f2ng tr\u00e1nh v\u00e0 \u00fd th\u1ee9c h\u01a1n khi l\u00e0m m\u1ea1nh c\u01a1 l\u00f5i nh\u1eb1m \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng xinh \u0111\u1eb9p v\u00e0 c\u01a1 th\u1ec3 kho\u1ebb m\u1ea1nh. <\/p>

C\u01a1 l\u00f5i v\u00e0 nhi\u1ec7m v\u1ee5 c\u1ee7a c\u01a1 l\u00f5i<\/h3>

Core ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho vi\u1ec7c xoay c\u01a1 theo c\u00e1c h\u01b0\u1edbng kh\u00e1c nhau, c\u0169ng nh\u01b0 vi\u1ec7c \u0111\u1ed3ng b\u1ed9 h\u00f3a h\u1ec7 c\u01a1 x\u01b0\u01a1ng. V\u00e0 h\u01a1n th\u1ebf n\u1eefa, ch\u00fang c\u00f2n l\u00e0 b\u1ed9 ph\u1eadn li\u00ean k\u1ebft c\u00e1c nh\u00f3m c\u01a1 \u1edf ph\u1ea7n tr\u00ean (ng\u1ef1c, vai\u2026) v\u00e0 ph\u1ea7n d\u01b0\u1edbi c\u1ee7a c\u01a1 th\u1ec3 (ch\u00e2n) nh\u1eb1m \u1ed5n \u0111\u1ecbnh v\u00e0 gi\u00fap c\u00e1c ph\u1ea7n c\u1ee7a c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng m\u1ed9t c\u00e1ch th\u1ed1ng nh\u1ea5t c\u0169ng nh\u01b0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u00e1c c\u00e1c b\u1ed9 ph\u1eadn kh\u00e1c.<\/p>

N\u1ebfu ph\u1ea7n \u201ctr\u1ee5\u201d y\u1ebfu s\u1ebd d\u1eabn \u0111\u1ebfn s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng nghi\u00eam tr\u1ecdng gi\u1eefa c\u00e1c b\u1ed9 ph\u1eadn trong c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. N\u1ebfu c\u01a1 l\u00f5i \u0111\u01b0\u1ee3c l\u00e0m m\u1ea1nh t\u1ed1t, c\u01a1 th\u1ec3 s\u1ebd t\u0103ng \u0111\u01b0\u1ee3c s\u1ee9c b\u1ec1n, h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng trong v\u1eadn \u0111\u1ed9ng m\u1ea1nh, \u0111\u1ed3ng th\u1eddi b\u1ea3o v\u1ec7 c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng, gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng v\u00e0 x\u01b0\u01a1ng ch\u1eadu.<\/p>

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L\u1ed7i sai th\u01b0\u1eddng g\u1eb7p khi t\u1eadp c\u01a1 l\u00f5i<\/h3>

1. Th\u1ea3 l\u1ecfng b\u1ee5ng <\/h4>

\u00cdt nhi\u1ec1u c\u00e1c b\u1ea1n \u0111\u00e3 t\u1eebng nghe c\u00e1c gi\u00e1o vi\u00ean yoga nh\u1eafc nh\u1edf “l\u00fat r\u1ed1n v\u00e0o trong” khi t\u1eadp c\u01a1 b\u1ee5ng ph\u1ea3i kh\u00f4ng n\u00e0o?! Th\u01b0\u1eddng ng\u01b0\u1eddi m\u1edbi t\u1eadp nghe v\u00e2\u1ef5 li\u1ec1n n\u00edn th\u1edf, h\u00f3p b\u1ee5ng \u0111\u1ebfn m\u1ee9c l\u1ed9 c\u1ea3 x\u01b0\u01a1ng s\u01b0\u1eddn. M\u1ee5c \u0111\u00edch l\u00fat r\u1ed1n v\u00e0o trong kh\u00f4ng ph\u1ea3i \u0111\u1ec3 khoe x\u01b0\u01a1ng s\u01b0\u1eddn m\u00e0 l\u00e0 si\u1ebft c\u01a1 b\u1ee5ng, b\u1ea3o v\u1ec7 th\u1eaft l\u01b0ng d\u01b0\u1edbi. \u0110\u1ed3ng th\u1eddi h\u00e0nh \u0111\u1ed9ng n\u00e0y gi\u00fap c\u00e1c nh\u00f3m c\u01a1 v\u00f9ng khung ch\u1eadu \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t v\u00e0 r\u00fat l\u00ean , gi\u00fap b\u1ea1n c\u1ea3m nh\u1eadn c\u01a1 b\u1ee5ng l\u00e0m vi\u1ec7c s\u00e2u h\u01a1n.<\/p>

Khi t\u1eadp c\u01a1 l\u00f5i, b\u1ea1n ph\u1ea3i c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c r\u1ed1n r\u00fat nh\u1eb9 v\u00e0o trong c\u1ed9t s\u1ed1ng, c\u01a1 b\u1ee5ng \u0111\u01b0\u1ee3c si\u1ebft ch\u1eb7t, x\u01b0\u01a1ng c\u1ee5t \u1ea5n ch\u1eb7t xu\u1ed1ng m\u1eb7t s\u00e0n, to\u00e0n b\u1ed9 c\u01a1 khu trung t\u00e2m r\u1eafn ch\u1eafc nh\u01b0ng h\u01a1i th\u1edf t\u1ef1 do v\u00e0 t\u1ef1 nhi\u00ean. Vi\u1ec7c h\u00edt th\u1edf \u0111\u1ec1u v\u00e0 s\u00e2u trong khi t\u1eadp b\u1ee5ng r\u1ea5t quan tr\u1ecdng gi\u00fap b\u1ea1n \u0111\u01b0\u1ee3c ti\u1ebfp th\u00eam n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u1eadp l\u00e2u h\u01a1n. B\u1ea1n c\u00f3 th\u1ec3 th\u1edf b\u1eb1ng mi\u1ec7ng, h\u00edt v\u00e0o b\u1eb1ng m\u0169i khi t\u1eadp nh\u00e9.<\/p>

2. V\u00f5ng l\u01b0ng<\/h4>
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\u0110\u00e2y l\u00e0 l\u1ed7i kh\u00e1c r\u1ea5t th\u01b0\u1eddng g\u1eb7p khi t\u1eadp b\u1ee5ng. B\u1ea1n s\u1ebd th\u1ea5y r\u00f5 r\u00e0ng nh\u1ea5t khi t\u1eadp t\u01b0 th\u1ebf T\u1ea5m v\u00e1n (Plank). Nhi\u1ec1u b\u1ea1n t\u1eadp plank m\u00e0 b\u1ee5ng th\u1ea3 l\u1ecfng, v\u00f5ng l\u01b0ng, \u0111\u00f9i kh\u00f4ng cu\u1ed9n v\u00e0o trong, th\u1ea3 l\u1ecfng \u0111\u00f9i h\u01b0\u1edbng xu\u1ed1ng s\u00e0n. Khi \u1ea5y c\u01a1 b\u1ee5ng kh\u00f4ng kho\u1ebb l\u00ean m\u00e0 ch\u1ec9 c\u1ea3m th\u1ea5y \u0111au vai v\u00e0 c\u1ed5 tay qu\u00e1 \u0111\u1ed7i.<\/p>

L\u01b0ng v\u00f5ng, \u01b0\u1ee1n qu\u00e1 m\u1ee9c \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c c\u01a1 b\u1ee5ng kh\u00f4ng \u0111\u01b0\u1ee3c si\u1ebft ch\u1eb7t v\u00e0 k\u00edch ho\u1ea1t. Khi \u1ea5y n\u1ebfu b\u1ea1n c\u00f3 gi\u1eef plank 4-5 ph\u00fat th\u00ec c\u00f4ng s\u1ee9c c\u0169ng \u0111\u1ed5 s\u00f4ng \u0111\u1ed5 b\u1ec3 m\u00e0 th\u00f4i. Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu l\u00e0m \u0111\u00fang, d\u00f9 ch\u1ec9 1 ph\u00fat th\u00f4i b\u1ea1n \u0111\u00e3 c\u1ea3m nh\u1eadn c\u01a1 b\u1ee5ng run b\u1ea7n b\u1eadt r\u1ed3i.<\/p>

L\u1eddi khuy\u00ean d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi t\u1eadp l\u00e0 \u0111\u1eebng h\u1ea1 ch\u00e2n xu\u1ed1ng qu\u00e1 th\u1ea5p khi n\u1eb1m t\u1eadp b\u1ee5ng, ch\u1ec9 n\u00ean h\u1ea1 ch\u00e2n \u0111\u1ebfn m\u1ee9c n\u00e0o m\u00e0 b\u1ee5ng v\u1eabn si\u1ebft ch\u1eb7t, l\u01b0ng v\u1eabn \u1ea5n xu\u1ed1ng m\u1eb7t s\u00e0n, vai kh\u00f4ng nh\u1ea5c l\u00ean, c\u1eb1m kh\u00f4ng ng\u1eeda l\u00ean tr\u1ea7n l\u00e0 \u0111\u01b0\u1ee3c. N\u1ebfu b\u1ea1n kh\u00f4ng th\u1eb3ng g\u1ed1i \u0111\u01b0\u1ee3c th\u00ec co nh\u1eb9 \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 tr\u00e1nh v\u00f5ng l\u01b0ng.<\/p>

3. \u0110au c\u1ed5<\/h4>

Nhi\u1ec1u ng\u01b0\u1eddi than v\u00e3n \u0111au c\u1ed5 khi t\u1eadp b\u1ee5ng. Nghe c\u00f3 v\u1ebb ng\u1ed9 hen! T\u1eadp b\u1ee5ng kh\u00f4ng \u0111au b\u1ee5ng m\u00e0 l\u1ea1i \u0111au c\u1ed5. B\u1edfi c\u00e1c b\u1ea1n d\u00f9ng c\u1ed5 n\u00e2ng ng\u01b0\u1eddi l\u00ean ch\u1ee9 kh\u00f4ng ph\u1ea3i d\u00f9ng b\u1ee5ng g\u1eadp. M\u1ed9t s\u1ed1 b\u1ea1n \u0111an tay \u0111\u1eb7t sau g\u00e1y khi g\u1eadp b\u1ee5ng \u0111\u1ec3 \u0111\u1ee1 m\u1ecfi c\u1ed5 nh\u01b0ng ng\u01b0\u1ee3c l\u1ea1i khi\u1ebfn \u0111au c\u1ed5 h\u01a1n. Do c\u00e1c b\u1ea1n d\u00f9ng tay \u00e9p c\u1ed5 g\u1eadp s\u00e2u qu\u00e1 m\u1ee9c, g\u00e2y ch\u00e8n \u00e9p l\u00ean c\u00e1c \u0111\u1ed1t s\u1ed1ng c\u1ed5. \u0110\u1ec3 tr\u00e1nh \u0111i\u1ec1u n\u00e0y, c\u00e1c b\u1ea1n l\u01b0u \u00fd gi\u1eef kho\u1ea3ng c\u00e1ch gi\u1eefa c\u1eb1m v\u00e0 c\u1ed5 khi t\u1eadp t\u1ea7m b\u1eb1ng tr\u00e1i chanh nh\u1ecf mi\u1ec5n sao n\u1ebfu \u0111an tay \u0111\u1ee1 g\u00e1y th\u00ec \u0111\u1ea7u ph\u1ea3i th\u1eadt s\u1ef1 \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n.<\/p>

\u0110i\u1ec3m l\u01b0u \u00fd quan tr\u1ecdng l\u00e0 ph\u1ea3i \u00fd th\u1ee9c r\u01b0\u1edbn ng\u1ef1c, n\u00e2ng vai cao, d\u00f9ng c\u01a1 b\u1ee5ng n\u00e2ng ng\u01b0\u1eddi ch\u1ee9 kh\u00f4ng ph\u1ea3i c\u1ed5 b\u1ea1n nh\u00e9.<\/p>

4. L\u00e0m d\u1ee5ng “nh\u00f3m c\u01a1 n\u1eb1m trong x\u01b0\u01a1ng ch\u1eadu” (Hip Flexor)<\/h4>
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Hip Flexor l\u00e0 nh\u00f3m c\u01a1 n\u1eb1m b\u00ean trong x\u01b0\u01a1ng ch\u1eadu bao g\u1ed3m c\u00f3 2 nh\u00f3m c\u01a1 l\u00e0 Iliacus (c\u01a1 ch\u1eadu) v\u00e0 Psoas (c\u01a1 th\u1eaft l\u01b0ng) hay c\u00f2n \u0111\u01b0\u1ee3c hi\u1ec3u l\u00e0 Iliopsoas. Hip Flexor\u00a0\u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng \u0111\u00f3ng m\u1edf h\u00f4ng nh\u01b0 \u0111i b\u1ed9, ch\u1ea1y b\u1ed9, leo c\u1ea7u thang, c\u00e1c \u0111\u1ed9ng t\u00e1c n\u00e2ng ch\u00e2n…<\/p>

M\u1ed9t trong nh\u1eefng l\u1ed7i sai th\u01b0\u1eddng g\u1eb7p khi t\u1eadp c\u01a1 l\u00f5i l\u00e0 vi\u1ec7c l\u1ea1m d\u1ee5ng nh\u00f3m c\u01a1 n\u00e0y n\u00e0y thay v\u00ec c\u01a1 b\u1ee5ng \u0111\u1ec3 n\u00e2ng ch\u00e2n. D\u0129 nhi\u00ean, \u0111\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ee5c ti\u00eau t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i c\u1ee7a b\u1ea1n r\u1ed3i. <\/p>

M\u1ed9t v\u00ed d\u1ee5 \u0111\u01a1n gi\u1ea3n \u0111i\u1ec3n h\u00ecnh l\u00e0 t\u01b0 th\u1ebf n\u1eb1m n\u00e2ng ng\u1ef1c (chest lift) v\u1edbi hai g\u1ed1i co v\u00e0 hai ch\u00e2n song song v\u1edbi m\u1eb7t s\u00e0n (nh\u01b0 t\u01b0 th\u1ebf c\u00e1i b\u00e0n – table top). Vi\u1ec7c c\u1ea7n l\u00e0m l\u00fac n\u00e0y l\u00e0 b\u1ea1n n\u00e2ng ng\u1ef1c v\u00e0 \u0111\u1ea7u ra kh\u1ecfi th\u1ea3m \u0111\u1ec3 g\u1eadp b\u1ee5ng s\u00e2u trong khi kh\u00f4ng l\u00e0m thay \u0111\u1ed5i khung ch\u1eadu. N\u1ebfu b\u1ea1n nh\u1ea5c ng\u1ef1c cao qu\u00e1 m\u1ee9c nh\u00ecn c\u00f3 v\u1ebb nh\u01b0 b\u1ea1n \u0111ang g\u1eadp b\u1ee5ng r\u1ea5t d\u1eef d\u1ed9i nh\u01b0ng th\u1eadt s\u1ef1 b\u1ea1n \u0111ang “\u0103n gian” v\u00e0 l\u1ea1m d\u1ee5ng nh\u00f3m c\u01a1 g\u1eadp h\u00f4ng. V\u1eady ch\u00fang ta c\u1ea7n gi\u1eef ph\u1ea7n khung ch\u1eadu v\u00e0 th\u1eaft l\u01b0ng d\u01b0\u1edbi \u1ed5n \u0111\u1ecbnh trong qu\u00e1 tr\u00ecnh t\u1eadp b\u1ee5ng b\u1ea1n nh\u00e9.<\/p>

M\u00ecnh v\u1eeba t\u1ed5ng h\u1ee3p xong 4 l\u1ed7i sai th\u01b0\u1eddng g\u1eb7p khi t\u1eadp l\u00e0m m\u1ea1nh c\u01a1 l\u00f5i. Hi v\u1ecdng c\u00e1c b\u1ea1n c\u00f3 th\u00eam th\u00f4ng tin \u0111\u1ec3 ph\u00f2ng tr\u00e1nh nh\u1eefng l\u1ed7i sai n\u00e0y \u0111\u1ed3ng th\u1eddi \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c \u0111\u00edch c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc, v\u00f3c d\u00e1ng xinh \u0111\u1eb9p nh\u00e9. <\/p>

Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng.<\/p>

Purna<\/p>

<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u00e0o c\u00e1c b\u1ea1n, “T\u1eadp core” ng\u00e0y c\u00e0ng tr\u1edf n\u00ean r\u1ea5t quen thu\u1ed9c v\u1edbi m\u1ecdi ng\u01b0\u1eddi trong c\u1ea3 gym v\u00e0 yoga. \u0110a ph\u1ea7n m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng l\u1ea7m t\u01b0\u1edfng t\u1eadp core l\u00e0 t\u1eadp b\u1ee5ng. Suy ngh\u0129 n\u00e0y th\u01b0\u1eddng ch\u1ec9 \u0111\u00fang m\u1ed9t ph\u1ea7n m\u00e0 th\u00f4i v\u00ec core muscle kh\u00f4ng ch\u1ec9 c\u00f3 c\u01a1 b\u1ee5ng m\u00e0 l\u00e0 t\u1ed5ng h\u1ee3p c\u00e1c…<\/p>","protected":false},"author":446664,"featured_media":18027,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_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,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-18021","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2020\/06\/core-900x600.jpg",900,600,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":232,"filter":"raw","cat_ID":16,"category_count":232,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/18021","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/comments?post=18021"}],"version-history":[{"count":3,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/18021\/revisions"}],"predecessor-version":[{"id":18026,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/18021\/revisions\/18026"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/18027"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=18021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=18021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=18021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}