Having a peach-shaped butt is what many women dream of. Therefore, many people work hard day and night like taking over the entire youtube to build a tight butt. However, most of them have difficulty: practice is not big. Muscle growth depends on many factors, including nutrition and exercise regimen. Eating enough but doing it wrong is like “abandoning the sea”. A beautiful body needs to be “molded” evenly between the upper and lower body. Muscles also need time to recover to get energy, and overdoing it can be counterproductive. Women who practice at home should alternate between back and hand exercises for uniform development. This flexibility also has the effect of reducing stress caused by repeating a series of exercises and stimulating the spirit of practicing within the 4 walls. The exercises below distribute a large amount of force to the arms, shoulders, back and a little into the abdomen that many people will definitely need. The special feature of this upper body series is that you don’t need any exercise equipment except a phone to return to adjust the technique and a burning spirit. However, the effect obtained is as good as just lifting weights. Note: A 10-minute total will include 14 exercises, each lasting 40 seconds and having 0-5 seconds of rest. You need to warm up 5 minutes before starting the set to avoid muscle tension. C-rotation Stand up straight and spread your arms wide, palms facing up, and make a C-shaped arm movement. Wall Push Up Next, you do push-ups against the wall, paying attention to take a deep breath to keep your back straight when supporting and feel the triceps and mid-back muscles work. Forward – Backward Pause Stand up straight and do an outstretched, forward swing. After 40 seconds, switch to slapping backwards without stopping. The more you speed up the rhythm, the more energy you burn. Arm Wing & Arm Squeeze You bend your knees and slightly lean forward at a 45-degree angle, then perform clapping backwards, the more definitive the movement, the better. At the end of 40 seconds, continue to clap your hands around their backs. Your arms and shoulders will be very tired at this point. Around The World Simply understanding the movement of this movement is that you straighten your arms and bring your hands up and down. Full Extension Following the above movement is the hand movement up, to the side and out in front of you at right angles. Following this move, you will have 5 seconds to rest and then do the Wall Push Up move for 40 seconds. You will feel quite tired but do not give up because this is the time when the energy is burned high. Double Pulse & Criss Cross You prepare the person in the kneeling position as above and put your palms down, alternately raise your hands up and hit back. After 40 seconds, change to a cross-arm movement similar to cutting scissors. Up-down Pulse You will have 5 seconds to rest before starting Up Pulse. Turn your palms up and extend your arms back up. At the end of 40 seconds, continue to put your palm down and clap in a downward motion. You can slow down, but don’t give up because there’s only 1 exercise left. Arm Circles Stand wide and spread your arms, alternating arms in a circular motion. Watch the full tutorial video here.

In recent days, the topic of Ho Van Cuong and Phi Nhung’s money has taken over social networks Leaving aside the scandals during the past time, netizens have recently “finished” the details that show that the child’s voice is not only loved and cared for by his adoptive mother Phi Nhung but also participates in tours acting overseas. Although not yet 18 years old, Ho Van Cuong has made young people “admiring” when visiting around the world. The male singer and Phi Nhung performed in Australia, the US to some European countries. Ho Van Cuong’s Australian tour with his adoptive mother Phi Nhung The child vocalist also updated on the personal page of the tour in Taiwan in 2017 American tour To countries in the European region Not only achieving success on the artistic path thanks to the support from Phi Nhung, Ho Van Cuong also recently completed a study program at a famous international school in Ho Chi Minh City. The child singer is studying in a famous international school in Ho Chi Minh City Since entering this learning environment, the male singer from Tien Giang is considered to have changed in personality, becoming more dynamic and mature. It is known that in the near future, Ho Van Cuong as well as millions of other students across the country will enter the national high school graduation exam 2021.

91-year-old grandmother’s special world tour 91-year-old grandmother Elena Erkhova known as Baba Lena, from Krasnoyarsk city, Siberia is a living proof of an adventure around the world that will have no age limit. The old lady at an extremely rare age ever set foot in many different countries in the world to make a trip with the simple reason that she did not want to be alone. The results were beyond expectation when she became famous and soon became the focus of social networking. Her nephew is the one who helps Baba Lena share pictures on social networks. In 2019, the grandmother passed away from cancer. Even so, her travels have inspired many people. Old lady Elena in Thailand Until now, people can still watch the entire journey on her Facebook page, taken over by her nephew. During the journey, Elena is not only an ordinary tourist, but becomes a true adventurer. Regardless of her age, she is willing to participate in activities with the locals she visits. She used to raft on Yenisey River in Mongolia, ride motorbikes in Germany and camels in Israel or party in Tonsai Bay in Thailand. Ms. Elena attends a local festival The grandmother is completely healthy when she makes a world tour at the age of 90 When she was young, Elena did not have much money to travel, not to mention the difficult circumstances and the war at that time. By the 1970s, when Elena was about 40 years old, many changes enabled her to travel to Prague, Poland or East Germany. By the time she was 83, she realized she needed to explore the world and used her savings to travel. She travels everywhere, but fortunately has the help of many locals, even someone becomes her friend. Photo of old lady Elena in Rome, Italy Elena once said in an interview: “When I travel, I make many friends. Many people wonder that my age still travel by themselves and they want to help me. They show me a lot, help me see the sea, visit restaurants. I can do it, you can do it too.