{"id":5392,"date":"2018-09-02T15:42:30","date_gmt":"2018-09-02T08:42:30","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/2018\/09\/02\/cac-bai-luyen-tap-doi-voi-chop-xoay\/"},"modified":"2024-03-17T04:04:49","modified_gmt":"2024-03-16T21:04:49","slug":"cac-bai-luyen-tap-doi-voi-chop-xoay","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-luyen-tap-doi-voi-chop-xoay\/","title":{"rendered":"C\u00e1c b\u00e0i luy\u1ec7n t\u1eadp \u0111\u1ed1i v\u1edbi ch\u00f3p xoay"},"content":{"rendered":"<h2>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u<\/h2>\n<p id=\"truoc-khi-bat-dau\">Nh\u1eefng b\u00e0i luy\u1ec7n t\u1eadp sau \u0111\u00e2y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng c\u01a1 vai (\u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 c\u1ee7a ch\u00f3p xoay, b\u1ed9 ph\u1eadn gi\u00fap cho vi\u1ec7c xoay c\u00e1nh tay). C\u1ea7n l\u01b0u \u00fd nh\u1eefng b\u00e0i t\u1eadp n\u00e0y kh\u00f4ng g\u00e2y \u0111au \u0111\u1edbn v\u00ec th\u1ebf n\u1ebfu trong khi t\u1eadp n\u1ebfu c\u1ea3m th\u1ea5y b\u1ecb \u0111au, c\u1ea7n ng\u1eebng t\u1eadp. Sau \u0111\u00f3 c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u l\u1ea1i b\u1eb1ng t\u1ea1 tay nh\u1eb9 h\u01a1n.<\/p>\n<p><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> B\u1ea1n h\u00e3y tham kh\u1ea3o nh\u1eefng h\u00ecnh v\u1ebd trong t\u1eebng b\u00e0i t\u1eadp \u0111\u1ec3 n\u1eafm v\u1eefng v\u1ecb tr\u00ed. C\u1ea7n ph\u1ea3i kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi d\u00f9ng t\u1ea1. \u0110\u1ec3 kh\u1edfi \u0111\u1ed9ng, b\u1ea1n c\u00f3 th\u1ec3 du\u1ed7i c\u0103ng tay v\u00e0 vai, v\u00e0 l\u00e0m \u0111\u1ed9ng t\u00e1c \u0111ung \u0111\u01b0a tay. \u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y, b\u1ea1n h\u00e3y \u0111\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi, sau \u0111\u00f3 g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng \u0111\u1ec3 cho hai tay bu\u00f4ng th\u00f5ng. H\u00e3y \u0111\u1ec3 m\u1ec1m c\u01a1 tay v\u00e0 c\u01a1 vai sau \u0111\u00f3 \u0111ung \u0111\u01b0a tay t\u1eeb tr\u01b0\u1edbc ra sau. H\u00e3y l\u00e0m \u0111\u1ed9ng t\u00e1c n\u00e0y th\u1eadt ch\u1eadm r\u00e3i: Khi \u0111\u01b0a tay ra ph\u00eda tr\u01b0\u1edbc, b\u1ea1n \u0111\u1ebfm t\u1eeb 1 \u0111\u1ebfn 3, sau \u0111\u00f3 \u0111\u01b0a tay ra ph\u00eda sau v\u00e0 \u0111\u1ebfm t\u1eeb 1 \u0111\u1ebfn 6. <\/span> <\/span><\/p>\n<p><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> Ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y cho t\u1edbi khi c\u1ea3m th\u1ea5y m\u1ecfi tay th\u00ec th\u00f4i. H\u00e3y s\u1eed d\u1ee5ng nh\u1eefng lo\u1ea1i t\u1ea1 tay nh\u1eb9 sao cho b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed7i b\u00e0i t\u1eadp t\u1eeb 20 t\u1edbi 30 l\u1ea7n m\u1edbi th\u1ea5y m\u1ecfi tay. H\u00e3y t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a t\u1ea1 sau m\u1ed7i tu\u1ea7n (c\u1ea7n l\u01b0u \u00fd kh\u00f4ng t\u0103ng qu\u00e1 nhi\u1ec1u \u0111\u1ec3 kh\u00f4ng g\u00e2y \u0111au tay). Tu\u1ea7n \u0111\u1ea7u, c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng t\u1ea1 n\u1eb7ng 2 ounce (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi kho\u1ea3ng 56,70g). Sau \u0111\u00f3 sang tu\u1ea7n th\u1ee9 hai t\u0103ng l\u00ean 4 ounce (kho\u1ea3ng 113,40g), v\u00e0 tu\u1ea7n sau \u0111\u00f3 l\u00e0 8 ounce (kho\u1ea3ng 226,80g) v\u00e0 c\u1ee9 th\u1ebf t\u0103ng d\u1ea7n l\u00ean. <\/span> <\/span><\/p>\n<p><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> M\u1ed7i khi ho\u00e0n th\u00e0nh 4 b\u00e0i luy\u1ec7n t\u1eadp, h\u00e3y ch\u01b0\u1eddm vai b\u1eb1ng t\u00fai \u0111\u00e1 trong v\u00f2ng 20 ph\u00fat. T\u1ed1t nh\u1ea5t l\u00e0 n\u00ean d\u00f9ng t\u00fai ch\u01b0\u1eddm b\u1eb1ng nh\u1ef1a, \u0111\u1ec3 \u0111\u00e1 b\u00ean trong ho\u1eb7c t\u00fai ch\u01b0\u1eddm c\u00f3 nh\u1eefng vi\u00ean \u0111\u00f4ng l\u1ea1nh, ch\u1ee9 kh\u00f4ng n\u00ean d\u00f9ng nh\u1eefng t\u00fai ch\u01b0\u1eddm b\u00ean trong ch\u1ee9a gel. N\u1ebfu b\u1ea1n th\u1ef1c hi\u1ec7n t\u1ea5t c\u1ea3 4 b\u00e0i luy\u1ec7n t\u1eadp t\u1eeb 3 \u0111\u1ebfn 5 l\u1ea7n m\u1ed9t tu\u1ea7n, th\u00ec nh\u1eefng c\u01a1 c\u1ee7a ch\u00f3p xoay s\u1ebd kh\u1ecfe h\u01a1n v\u00e0 vai b\u1ea1n s\u1ebd tr\u1edf l\u1ea1i s\u1ee9c l\u1ef1c ban \u0111\u1ea7u.<\/span><\/span><\/p>\n<h2>L\u01b0u \u00fd<\/h2>\n<p align=\"left\"><strong> <em> <span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> Xin l\u01b0u \u00fd v\u1ec1 nh\u1eefng h\u00ecnh \u1ea3nh minh h\u1ecda cho b\u00e0i t\u1eadp ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng <\/span> <\/span> <\/em> <\/strong><\/p>\n<p align=\"left\"><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> Nh\u1eefng h\u00ecnh \u1ea3nh minh h\u1ecda \u0111\u0103ng tr\u00ean trang n\u00e0y ch\u1ec9 c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap cho b\u1ea1n d\u1ec5 h\u00ecnh dung h\u01a1n nh\u1eefng b\u00e0i luy\u1ec7n t\u1eadp n\u00e0y ch\u1ee9 kh\u00f4ng nh\u1ea5t thi\u1ebft l\u00e0 b\u1ea5t c\u1ee9 ai c\u0169ng c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng \u0111\u01b0\u1ee3c. <\/span><\/span><\/p>\n<p align=\"left\"><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">B\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n b\u1ea5t c\u1ee9 b\u00e0i luy\u1ec7n t\u1eadp n\u00e0y \u1edf \u0111\u00e2y. Ng\u01b0\u1eddi s\u1eed d\u1ee5ng nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u00e2p n\u00e0y t\u1ef1 ch\u1ecbu tr\u00e1ch nhi\u1ec7m v\u1ec1 nh\u1eefng r\u1ee7i ro, ch\u1ea5n th\u01b0\u01a1ng khi \u00e1p d\u1ee5ng b\u1ea5t c\u1ee9 b\u00e0i luy\u1ec7n t\u1eadp n\u00e0o \u1edf \u0111\u00e2y. <\/span><\/span><\/p>\n<p align=\"left\"><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">V\u00ec v\u1eady, \u00edt nh\u1ea5t, ng\u01b0\u1eddi s\u1eed d\u1ee5ng kh\u00f4ng c\u00f3 quy\u1ec1n \u0111\u00f2i ch\u1ee7 trang web, ng\u01b0\u1eddi gi\u1eef b\u1ea3n quy\u1ec1n c\u1ee7a nh\u1eefng h\u00ecnh v\u1ebd ho\u1eb7c h\u00ecnh \u1ea3nh \u0111\u1ed9ng c\u0169ng nh\u01b0 nh\u1eefng c\u00f4ng ty c\u00f3 li\u00ean quan, ph\u1ea3i b\u1ed3i th\u01b0\u1eddng cho b\u1ea5t c\u1ee9 nh\u1eefng khi\u1ebfu n\u1ea1i, y\u00eau c\u1ea7u, th\u01b0\u01a1ng t\u1eadt ho\u1eb7c thi\u1ec7t h\u1ea1i n\u00e0o li\u00ean quan t\u1edbi vi\u1ec7c \u0111\u1ecdc v\u00e0 l\u00e0m theo nh\u1eefng b\u00e0i t\u1eadp \u0111\u0103ng tr\u00ean trang web n\u00e0y (s\u1ebd b\u1ed5 sung sau). <\/span> <\/span><\/p>\n<h2 align=\"left\">B\u00e0i 1<\/h2>\n<ul>\n<li><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> N\u1eb1m s\u1ea5p ng\u01b0\u1eddi tr\u00ean b\u00e0n ho\u1eb7c tr\u00ean gi\u01b0\u1eddng. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">\u0110\u1ec3 c\u00e1nh tay tr\u00e1i ngang t\u1ea7m vai, khu\u1ef7u tay g\u1eadp l\u00e0m th\u00e0nh g\u00f3c 90 \u0111\u1ed9 so v\u1edbi th\u00e2n m\u00ecnh v\u00e0 b\u00e0n tay h\u01b0\u1edbng xu\u1ed1ng \u0111\u1ea5t. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Gi\u1eef khu\u1ef7u tay g\u1eadp nh\u01b0 v\u1eady r\u1ed3i t\u1eeb t\u1eeb n\u00e2ng tay tr\u00e1i l\u00ean cho t\u1edbi ngang t\u1ea7m vai th\u00ec d\u1eebng l\u1ea1i. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">T\u1eeb t\u1eeb th\u1ea3 tay tr\u00e1i xu\u1ed1ng v\u1ecb tr\u00ed ban \u0111\u1ea7u. <\/span><\/span><\/li>\n<\/ul>\n<p align=\"left\"><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Ti\u1ebfp t\u1ee5c \u0111\u1ed9ng t\u00e1c n\u00e0y cho t\u1edbi khi c\u1ea3m th\u1ea5y m\u1ecfi tay th\u00ec chuy\u1ec3n sang tay ph\u1ea3i. <\/span> <\/span><\/p>\n<p style=\"text-align: center\"><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> <img decoding=\"async\" src=\"\/\/yhoccongdong.org\/Documents\/9_image.img.png\" alt=\"C\u00e1c b\u00e0i luy\u1ec7n t\u1eadp \u0111\u1ed1i v\u1edbi ch\u1ecfm xoay 1\" \/> <\/span> <\/span><\/p>\n<h2 align=\"left\">B\u00e0i 2<\/h2>\n<ul>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">N\u1eb1m nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u00e1i, n\u00e1ch ph\u1ea3i k\u1eb9p m\u1ed9t chi\u1ebfc kh\u0103n m\u1eb7t b\u00f4ng cu\u1ed1n tr\u00f2n. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Tay tr\u00e1i g\u1eadp l\u00ean tr\u00ean khu\u1ef7u tay t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c 90 \u0111\u1ed9 \u0111\u1ec3 s\u00e1t ng\u1ef1c, l\u00f2ng b\u00e0n tay \u00fap. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Xoay vai ph\u1ea3i ra ngo\u00e0i trong khi \u0111\u01b0a c\u1eb3ng tay ph\u1ea3i l\u00ean ph\u00eda tr\u00ean cho t\u1edbi khi ngang t\u1ea7m vai th\u00ec d\u1eebng l\u1ea1i (gi\u1ed1ng nh\u01b0 k\u1ef9 thu\u1eadt \u0111\u00e1nh t\u1eeb ph\u00eda sau trong tennis v\u1eady). <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Sau \u0111\u00f3, t\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng. <\/span><\/span><\/li>\n<\/ul>\n<p align=\"left\"><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">C\u1ee9 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i cho t\u1edbi khi m\u1ecfi th\u00ec chuy\u1ec3n sang tay tr\u00e1i. <\/span> <\/span><\/p>\n<p style=\"text-align: center\"><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> <img decoding=\"async\" src=\"\/\/yhoccongdong.org\/Documents\/10_image_0.img.png\" alt=\"C\u00e1c b\u00e0i luy\u1ec7n t\u1eadp \u0111\u1ed1i v\u1edbi ch\u1ecfm xoay 2\" \/> <\/span> <\/span><\/p>\n<h2 align=\"left\">B\u00e0i 3<\/h2>\n<ul>\n<li><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> N\u1eb1m nghi\u00eang v\u1ec1 b\u00ean ph\u1ea3i. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">\u0110\u1ec3 c\u00e1nh tay tr\u00e1i d\u1ecdc theo ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">G\u1eadp khu\u1ef7u tay ph\u1ea3i m\u1ed9t g\u00f3c 90 \u0111\u1ed9 ngang v\u1edbi c\u01a1 th\u1ec3. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">\u0110\u1ec3 nguy\u00ean c\u1eb3ng tay ph\u1ea3i tr\u00ean s\u00e0n. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Xoay vai ph\u1ea3i \u0111\u1ec3 n\u00e2ng c\u1eb3ng tay ph\u1ea3i v\u1ec1 ph\u00eda ng\u1ef1c m\u00ecnh (t\u01b0\u01a1ng t\u1ef1 k\u1ef9 thu\u1eadt \u0111\u00e1nh t\u1eeb ph\u00eda tr\u01b0\u1edbc trong tennis).<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\"> T\u1eeb t\u1eeb h\u1ea1 c\u1eb3ng tay xu\u1ed1ng. <\/span><\/span><\/li>\n<\/ul>\n<p align=\"left\"><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y cho t\u1edbi khi th\u1ea5y m\u1ecfi tay. <\/span><\/span><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Sau \u0111\u00f3 chuy\u1ec3n sang t\u1eadp v\u1edbi tay tr\u00e1i. <\/span> <\/span><\/p>\n<p style=\"text-align: center\"><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> <img decoding=\"async\" src=\"\/\/yhoccongdong.org\/Documents\/11_image_1.img.png\" alt=\"C\u00e1c b\u00e0i luy\u1ec7n t\u1eadp \u0111\u1ed1i v\u1edbi ch\u1ecfm xoay 3\" \/> <\/span> <\/span><\/p>\n<h2 align=\"left\">B\u00e0i 4<\/h2>\n<ul>\n<li><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> \u0110\u1ee9ng th\u1eb3ng l\u01b0ng. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Tay ph\u1ea3i \u0111\u01b0a ra ph\u00eda tr\u01b0\u1edbc m\u1ed9t ch\u00fat so v\u1edbi c\u01a1 th\u1ec3, ng\u00f3n tay c\u00e1i ch\u00fac xu\u1ed1ng d\u01b0\u1edbi (tay tr\u00e1i c\u00f3 th\u1ec3 \u0111\u01b0a l\u00ean \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng). <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Sau \u0111\u00f3 n\u00e2ng c\u00e1nh tay ph\u1ea3i l\u00ean cao, c\u00e1nh tay l\u00e0m th\u00e0nh m\u1ed9t g\u00f3c 45 \u0111\u1ed9 so v\u1edbi c\u01a1 th\u1ec3 (gi\u1ed1ng nh\u01b0 ta \u0111ang d\u1ed1c ng\u01b0\u1ee3c m\u1ed9t chi\u1ebfc h\u1ed9p \u0111\u1ec3 \u0111\u1ed5 h\u1ebft n\u01b0\u1edbc trong \u0111\u00f3 \u0111i v\u1eady). \u0110\u1eebng n\u00e2ng tay qu\u00e1 cao t\u1edbi m\u1ee9c b\u1ea1n c\u1ea3m th\u1ea5y \u0111au. <\/span><\/span><\/li>\n<li><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">Ch\u1eadm r\u00e3i h\u1ea1 tay xu\u1ed1ng. <\/span><\/span><\/li>\n<\/ul>\n<p align=\"left\"><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y cho t\u1edbi khi th\u1ea5y m\u1ecfi tay. Sau \u0111\u00f3 t\u1eadp \u0111\u1ed9ng t\u00e1c t\u01b0\u01a1ng t\u1ef1 v\u1edbi tay tr\u00e1i. <\/span> <\/span><\/p>\n<p style=\"text-align: center\"><span style=\"font-size: 16px\"> <span style=\"font-family: arial,helvetica,sans-serif\"> <img decoding=\"async\" src=\"\/\/yhoccongdong.org\/Documents\/12_image_2.img.png\" alt=\"C\u00e1c b\u00e0i luy\u1ec7n t\u1eadp \u0111\u1ed1i v\u1edbi ch\u1ecfm xoay 4\" \/> <\/span> <\/span><span style=\"font-size: 16px\"><strong>\u00a0<\/strong><br \/>\n<\/span><\/p>\n<h2>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/h2>\n<p><span style=\"font-size: 16px\"><span style=\"font-family: arial,helvetica,sans-serif\"><a href=\"http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/exercise-fitness\/injury-rehab\/rotator-cuff-exercises.html\"> http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/exercise-fitness\/injury-rehab\/rotator-cuff-exercises.html <\/a> <\/span> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nh\u1eefng b\u00e0i luy\u1ec7n t\u1eadp sau \u0111\u00e2y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng c\u01a1 vai (\u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 c\u1ee7a ch\u00f3p xoay, b\u1ed9 ph\u1eadn gi\u00fap cho vi\u1ec7c xoay c\u00e1nh tay)<\/p>\n","protected":false},"author":236,"featured_media":5394,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5146,5271,5272,4214],"tags":[4346,4347,4010],"series":[1948],"coauthors":[1430],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - 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