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.

Ripe bananas have round skin, look outside, they are dark yellow, you can feel the softness of the fruit by squeezing lightly. While the banana is ripe due to the medicine, the outer yellow skin is very beautiful and eye-catching, but when squeezed, the banana feels awkward. 2. Rambutan Rambutan, when sprayed, will ripen early but quickly wither. Normally, the wilting process of rambutan takes place very quickly, only a few hours after being cut from the tree. The way to recognize sprayed rambutan is that the fruit has fresh branches and leaves, but the beard on the fruit is wilted and crumpled. Ripe rambutan trees will give fruit with healthy and fresh beard, so 2-3 days later, it still hasn’t wilted. 3. Mangosteen Ripe mangosteen has a very fresh stalk and ripens in patches, from the tip of the stem to the bottom of the fruit. For ripe mangosteen due to the medicine, it will have a black stem, when eaten, it will have a very sour taste. 4. Durian With durians that are forced to ripen by medicine or ripen naturally, users can identify by immediately looking at the stem and spines of the fruit when choosing to buy. If the peduncle is old withered, the spines are bruised, and the color is old, the fruit is cut when young and has been soaked or injected with drugs. And ripe durian trees have fresh stalks and spines, picking up the smell will feel the natural fragrance. 5. Dragon fruit Natural ripe dragon fruit has thin skin, dark red body while the spines on the fruit are beautiful. And ripe dragon fruit due to stimulant has a light red color, thorns on the fruit wither, thick skin, very light taste. 6. Mango Ripe mango trees will have fresh stalks, stretchy skin, and ripe pieces extending from the stem to the tail and from the abdomen to the back of the fruit. The more ripe fruits will have a deep yellow color and the flesh will be soft. Ripe mangoes due to the use of stimulants often ripen unevenly, with alternating green stripes, and easily bruised. 7. Papaya Ripe papaya trees are often long fruits, heavy in hand, evenly ripe, soft, with sticky plastic stalks. These fruits are sweet and fragrant, few seeds, thick and soft flesh that can be easily scooped with a spoon. With ripe papaya due to drugs, they will be golden yellow, smooth skin, when pressed, there is no settlement. When peeled, there is still a lot of plastic, when eating, the intestines are not soft, but the taste is very light. 8. Butter The ripe avocado will be bitter. Many people think that avocados are bitter due to scraping the green part close to the skin, but with delicious ripe avocados, even if you scrape all the flesh to the skin, it is still not bitter, even the outside flesh is very fatty and greasy. To tell if an avocado is young or old, look at its stem, if the stem is large, it means the avocado is young. Therefore, it is important that you choose ripe and fresh avocados. Do not touch the soft fruit, because it has spoiled, at least no longer has a delicious taste. Squeeze gently, if it feels a bit soft but still firm, not squeaky. Or you can click on the stem, find it a bit soft, then choose, even if the other part is not soft, because it will gradually ripen towards the tail (but should only be eaten when the fruit is fully ripe). A delicious ripe avocado has a glossy but still slightly rough skin, firm hand. 9. Jackfruit Jackfruit is one of the most drug-induced “ripe” fruits on the market today, so how to recognize it is also quite easy. If the jackfruit is not old, has sharp, dense and bright outer thorns, but the inside is ripe, it must have been “ripened” by medicine. In addition, the area near the stalk of the jackfruit fruit (the usual place to inject the ripe stimulant) will be mushy, while the tail of the fruit has just ripened. Natural ripe jackfruit will have characteristics such as enlarged spines, yellow-green, gray-gray and ripen evenly from the stem to the bottom of the fruit. ten. Labels Longan fruits that are sprayed with sulfur for long-term preservation often have a uniform, glossy, round skin without natural lumps. When eaten, longan pulp is crunchy, hard, and has no characteristic sweet taste and odor. black hot. 11. Coconut Coconuts are often “enchanted” to turn into “genuine” Siamese coconuts to increase profits for sellers. Chemical sugar, fragrance chemicals are injected through the germ hole on the top of the coconut, turning the sour young coconut water into sweet or white coconut, just soak the coconut in water and add a little Javen. 12. Cherry Australian cherries have a slightly darker red color, crunchy and sweet, while Chinese cherries are softer, lighter, and more brackish. When buying cherries, try to put them in a plastic bag and hold them for a while, then open them and smell them. If there are residual chemicals, there will be a slightly pungent smell. 13. Sapodilla To make sapodilla more eye-catching, sellers often soak the fruit through a solution that is said to be iron powder mixed with water. The dark yellow sapodillas have been soaked in iron powder, while the sapodillas still see green veins through the thin skin and are not soaked.

Dat Kyo (living and working in Hanoi) is currently known as a model and actor. He won the championship Vietnam Fitness Model 2019 . The complicated epidemic situation caused Dat’s work to be disturbed. However, the male model born in 1996 has an additional business, so it is not affected much financially. Journey from 57 kg to 75 kg “When I was a student at a technical school, I participated in many extracurricular activities as well as went to the gym. After a long time of training, my body changed a lot, so I gradually looked for more opportunities to express myself. self. Dat Kyo currently keeps a stable weight of 75 kg. Just like that, I fell in love with the modeling career. Up to now, I have been working in this industry for more than 3 years. Surely people can’t imagine before coming to the modeling profession that I have a ‘stork’ body. At that time, I was 1.83 m tall and weighed only 57 kg”, Dat Kyo confided to Zing . Thanks to his perseverance in the gym and participating in modeling activities, he gained 18 kg. He has always kept his weight 75 kg since then. The journey to get the desired body shape is not easy. Initially, Dat had to hear a lot of criticism from friends and relatives. The muscle aches when he first started training made him feel discouraged. Many times he wanted to give up. Gradually, he told himself to form a habit and see everything as a challenge. Every day, he spends about 2.5 hours to practice combined with a strict diet, a scientific activity time according to a self-made schedule. Build your own diet and exercise for the epidemic season Dat Kyo shared: “The epidemic situation is still complicated. The gym is closed, so I consult and practice according to my own lesson plan at home.” 6 exercises Dat often practice at home: Squats This is a relatively simple exercise that effectively develops and tones the glutes and thighs. – Stand up straight holding dumbbells, eyes straight, chest slightly raised and back straight. – Slowly lower your body weight so that your thighs are parallel to the ground and take a deep breath. – Exhale and slowly return to the starting position of the exercise. Repeat the entire movement to continue this exercise. – Perform 3 sets, each set 15-20 reps. Rest time between sets is 30 seconds. Abdominal twisting exercises It helps to tighten the bust and arms. Sit on a yoga mat, back up so that it forms an angle of about 45 degrees with the mat. Legs raised off the floor, knees slightly bent, hands holding warm dumbbells. – Slowly inhale, turn to the right and exhale. At this time, fix the buttocks and tighten the abdominal muscles. – Do the same with the left side and then return to the original position. Do this about 20 times on each side. Dat’s long training period paid off with the fact that he won the first place at Vietnam Fitness Model 2019. Shoulder exercise with dumbbells There are tools to help develop shoulder muscles and strengthen arm muscles. Place your feet shoulder-width apart, your body straight, your chest up, your hands at shoulder height, and look straight ahead. Inhale and push the dumbbells overhead, then exhale. – Remember to perform the movement slowly to avoid injury. Thigh muscle exercises It helps to remove excess fat in the thighs, buttocks and helps toning the lower abdominal muscles. – Create a supine position on a yoga mat, put your hands behind your neck, close your legs and raise your legs to a height of 60 degrees with the floor. – Keeping the right leg, lower the left foot but not touching the floor, then switch sides and raise the right leg. – Repeat 20 times for both left and right legs. Push-up is considered an exercise to help develop the upper body synchronously. Not only on the biceps, shoulders, chest, it also works on the lower abs and upper abs. – Hands on the ground, shoulder-width apart, keep your body straight and focus on your front arms. – Slowly lower the body so that the weight puts the arms so that the chest muscles are fully stretched. – Take a deep breath, then push your body back to your head position and exhale. – Try to stay straight and repeat the movement to continue the exercise. Breathe soap – First, you need to grasp the rule of breathing, breathing heavily out, gently inhaling. Heavy is when you get on the bar (pull up), light is when you get off the bar (drop down). – Next is to perform the movement of holding the bar with the palm facing the body (can be turned out as you like) and pay attention to the narrow width of the shoulder. – In the starting position of the exercise, you keep your body straight (especially the right spine) and slightly raise your chest. The more straight the torso is, the more this stimulates the triceps and minimizes the impact on the back. Dat Kyo’s one-day diet: Waking up in the morning: – Drink a glass of water. – Take a multivitamin + a fish oil tablet. 7 o’clock: – 200 g of blanched beef or chicken breast. – 50 g of boiled sweet potato. – A cucumber. Snack at 10:30: – 150 g of fruit + 3 egg whites. (Can be substituted with fruit and a tablespoon of whey powder) Lunch at 12:30: – 200-250 g salmon (shrimp or squid is fine). – A bowl of brown rice (can be replaced with 100 g of sweet potatoes or a bowl of oats). – 150 g of green vegetables. Snacks at 15:50-16:00: – 100-150 g of fruit (one orange, 1/4 grapefruit) + a box of yogurt. (Can be replaced with one tablespoon of whey powder + 5 egg whites + one yolk). Finish eating this snack and then go to practice. Dinner at 7pm: – 100g sweet potato. – 250-300 g chicken breast or seafood. – 100 g of green vegetables. Before sleep: – A cup of unsweetened milk or a cup of fruit juice. Note: – Food is prepared by boiling, steaming, grilling. – Limit stimulants such as beer, wine, fast food, soft drinks. – Eat 50% lighter than usual. – Do not eat too much in one meal. – Sleep early for muscle development. “The above diet helps me stay in shape during the epidemic season as well as tighten my body so that I’m ready to participate in an upcoming contest or project,” Dat said. “Six pack men are attractive” “Many people say that a man must have muscles or abs. To me, men who have those elements will be attractive. Then, their health or physiology will be good. However, this depends on on each person’s job, time, and situation. To have a toned 6-pack body, you need to maintain a strict diet as well as exercise. It requires the practitioner to have high perseverance”, the male model frankly. At work, Dat Kyo can meet many styles, from youthful, personality to elegant, thorny. In addition to the body, Dat said that the appearance, especially the face, plays an important role for the model. Regularly having to wear makeup as well as a closed working schedule makes facial skin prone to damage. Therefore, he often takes care of his skin by drinking enough 2 liters of water a day, thoroughly removing makeup, and exfoliating twice a week. He always remembers to moisturize his skin before sleeping and apply a mask regularly. In terms of casual style, he prefers simple combinations such as jeans combined with plain T-shirts, thin outerwear shirts and white sneakers. He said: “My style changes depending on where I go. However, I always aim for youthfulness and dynamism. In addition to the simple element, I also coordinate clothes to respect my body.”

You must have heard a lot about the miraculous effects of planks. 1 minute plank has the same effect as 1000 sit-ups and plank also helps burn excess fat effectively. And then as a magical boost, you plan to exercise to get the body you want. However, practicing constantly is not effective and also does not really understand how to feel muscles. This article will be very detailed about those! Plank not only helps flat stomach The truth is that the plank has a direct effect on the abs because of its high resistance and balance. Not only the abdomen, but all major muscle groups around the abdomen including transverse abs, longitudinal abs, external obliques, and glutes are involved. You will feel your stomach heat up day by day. That is the process of burning the excess fat that covers each muscle bundle. This increases firmness and helps create better body curves. The anatomical picture clearly depicts the muscle groups involved in the plank. The reason why you only hold 1 movement at a time but are very tired is that. The structure of human abdominal muscle groups is divided into 4 main groups and all 4 are affected and developed by just one plank movement. How does Plank help you in creating abs? It’s not just base 11 but much more. Transverse abs (diaphragm): Helps you to lift heavier weights. Straight abs: These muscle groups will increase athletic performance. In particular, this abs helps women to have a flat, toned stomach. For men, it helps to build 6-pack abs. – Oblique abdominal muscles (intercostals): Increases the ability to fold better. – Butt muscles: Muscles create the description of “peach butt” as women have always dreamed of. How long is the plank effective? Plank is an exercise with extremely simple movements, you just need to practice the correct posture and stay in that position for as long as you can tolerate. Is practicing plank as long as possible as rumored? This is one of the misconceptions that many people encounter. According to research by Spine Professor Stuart McGill of the University of Waterloo in Ontario, Canada, practicing Plank for a long time will have no effect except to help you break world records. In addition, practicing Plank for a long time also has the risk of causing unnecessary injuries to the body and reducing training performance due to loss of strength and wrong form. Research by Professor Stuart McGill was carried out on 168 students of the sports school and the results showed that the average plank time for men is 1 minute 47 seconds, for women is 1 minute 30 seconds. In addition, the professor also gave the results after a month and a half of research that the group who performed short plank exercises had better muscle contraction and endurance than the group that performed consecutive planks. According to consultant of Promix Nutrition and Mr. Albert Matheny, founder of the SoHo Strength Lab fitness center, the effective plank hold time is at least 10 seconds. PhilanthroFIT founder and famous personal trainer in the US, Mr. Doug Sklar said: “Each person should try to do at least 3 sets of plank, each set is at least 60 seconds.” Conclude: The plank training is effective when you hold the plank position for at least 10 seconds and the optimal time to do the plank is about 2 minutes. Tips for newbies to plank You should not be too confused, but you should also be alert enough to measure your strength and find a sample video to practice with. For those who have not exercised regularly, it is difficult to plank for 1 minute. Therefore, you should divide into short breaks, to ensure you have the correct technique and, importantly, feel the muscles described above. You should not be eager to exercise for a long time when your abs are not strong. When the abs are not strong but you want to try to maintain the plank for longer, it is easy to lead to the wrong plank movement, the back plank causes the spine and back to bear the load. This can damage the spine and cause back pain. When you lose strength, you will easily stumble upon these mistakes that lead to injury. If you have just started practicing and can not hold the plank position for long, you can divide the plank into several small sets, each set you try to hold the correct position for at least 10 seconds then rest for 5-6 seconds and then Repeat the movement about 5-6 times, which means that each time you practice at least you can do more than 60 seconds. Once you get used to it, you can gradually increase the plank time. Note “blood and bones” when planning Plank requires a great deal of force, so to avoid muscle cramps or stiffness, you need to warm up and stretch before and after exercise. Regardless of any exercise, it requires a certain amount of perseverance, the abs will not go up or the fat will not go down in just day 1, 2, but need to be done regularly and regularly. To perform an effective plank, you must also combine it with a healthy balanced diet. Don’t fast or starve and don’t overeat, just eat enough. Summer is coming again, high temperatures will make you sweat more, so it will be essential to drink enough water. Reasonable water index is 40ml/1kg body.

Illustration. Sweat and dirt are easy to accumulate under the pores, causing blockage and acne formation, not only in the buttocks but also in other parts of the body. Please arrange for you a reasonable schedule so that you can comfortably shower and relax afterwards instead of going to the market or going out to take a shower. You should prioritize lightweight and moisture-wicking materials for both interior and exterior items when you have acne. Use gentle shower gel products Instead of using heavy-smelling, chemical-laden shower gels, you should look for some lightly scented shower gels, extracted from nature to better protect your skin. Do not rub too hard You can’t expect an exfoliator to solve these breakouts. Many people think that it is necessary to bleach with salt or coffee grounds as much as possible. This is a wrong concept. On the contrary, they only cause dryness and make the skin more sensitive and your acne can turn from mild to severe. However, this does not mean that you will remove all scrubs on the shelf, but instead gently exfoliate with a soft towel or bath cotton. Shower gel containing Benzoyl Peroxide Products for the face are sometimes also useful for the lower body. Ignoring severe acne, if you only have a few mild inflammations or whiteheads, you can completely “depend” on benzoyl peroxide. Benzoyl peroxide is a panacea in acne treatment by clearing away pore-clogging dirt and preventing inflammation from occurring. You can easily find this shower gel at major pharmacies in the form of a bar of soap or liquid, depending on the consumption habits of each person. Note, 10% benzoyl peroxide is the appropriate concentration for body skin. Follow a healthy diet It is important that when you have acne, you should avoid eating fried, greasy, and sweet foods. Actively eat a lot of green vegetables, drink lots of water and live a healthy lifestyle, the acne spots on the buttocks will also quickly disappear.

The mentality of the sisters is that they often want to immediately reduce the clumps of fat in the abdomen and increase the size of their breasts. Therefore, regardless of whether they are going to the gym or working out at home, everyone enthusiastically rushes into the gym. Resistance exercises exert the most force on the abdomen and buttocks. Common exercises everyone knows by heart can be mentioned as squats, series of exercises with mini band or sit-ups, plank, … However, practicing at home has one limitation compared to going to the gym that we don’t have a mirror or a coach’s direction to check the form. Therefore, it will be inevitable to practice wrong. Therefore, you should study the Vietnamese beauties below, every time you enter the set, turn your phone back to check if you are right and need to adjust for the next set. Plank This is a core exercise (central muscle area) in the top 1 of the exercises not to be missed. Plank, although there are many variations, but most effectively affect the abdominal area. In particular, many studies have shown that 1 minute of plank exercise is equivalent to 1000 sit-ups. Such a great effect, but up to 90% of newbies do it wrong. Si Thanh is one of the beauties who is 35 years old this year, but the body is still very “mlem” thanks to taking care of the plank. Recently, she revealed a part of home exercise called Side Plank With Weight (exercise with dumbbells). However, looking at her short video, it can be seen that this is a difficult exercise when she is still holding a 3kg dumbbell. In the last set, Si Thanh was exhausted without being able to tighten the abdomen, using a lot of force of the arms and shoulders, but little in the abdomen. Side Plank helps women strengthen the Obliques (intercostal muscles) very well. This group of abdominal muscles supports other muscle groups that are stronger when doing exercises that use strong force such as deadlift, squat, pull down… For this exercise, you need to be very strong to keep your arms straight on the floor, lift your hips off the ground and squeeze your abs, buck, and squeeze your buttocks so that your whole body is in a straight line. While the other hand holds a dumbbell to increase the difficulty. However, for beginners, you should start with no weight training. Can support straight arms or elbows perpendicular to the floor. Besides, you can also do the exercise with the usual plank movement, which is against the elbows and parallel to the ground. The figure clearly depicts the areas of your muscles where you can burn energy. How to plank correctly and limit mistakes, beauty blogger Emmie will show you. Crunches/Sit Up Crunches help strengthen the muscles in the abdomen, not reduce belly fat as many people think. To lose belly fat, you must have a reasonable diet according to the formula of calories in < calories out. Compared to many other exercisers, crunches are a static and easy exercise to do at home, but there are many issues to discuss around it. Crunches simply raise the shoulders, neck, and head, while the back and legs remain the same. It may take a while for your abs to work. Chi Pu also joined the abs line and did very well with few technical errors. She performs a series of abdominal exercises with 0 seconds of rest. The movements of the female singer appearing in the video can be mentioned as plank, crunches, twist, climbing mountain, … Squats Squat is the king of the hammock village and women can practice it anytime, anywhere. However, squat technique is also a difficult lesson for many people. Diep Lam Anh did a great job doing butt exercises with the mini band. She loves the Donkey Kick Back move with resistance bands. Perhaps this is also an exercise you should practice at home at this time to avoid unnecessary injuries to the lower back and knees when not accompanied by a coach. While we still don’t know when the epidemic can be completely controlled, home training to improve resistance and create curves is always the top priority. Be a little careful in each move and never give up.

In the Northern VFC universe, perhaps Pham Quynh Nga will be the actress ranked first in the list of People with the most perfect body. Although this year has been 32 “pots of banh chung”, but her body is still young and beautiful like a girl in her twenties. It is also because of that advantage that 8X beauties are often “tailored to make shoes” for “small tam” roles with high requirements for fiery, flamboyant bodies. Quynh Nga holds the No.1 position when confidently taking off her pants waistband to show off her toned waist. The sister association has seen many times before, short videos sharing small exercises at Quynh Nga’s gym. However, currently, all gyms are temporarily closed to strictly comply with the 5K regulations to prevent the epidemic, so once again, the actress shares tips to practice at home. Notably, this exercise only takes place in just over 12 minutes, including warm-up, but has a deep and effective impact on the waist and buttocks. Women who are suffering from bone and joint problems, have a “strawberry fall” period or even have a headache due to weather changes can also practice without fear of being affected. Now choose a space, spread the millet rug and let’s get started! Part 1 – Ancient Boots You perform the movement of turning your neck evenly in all directions, and at the same time reaching your hands up to stretch the joints of the neck, shoulders, hands and bucket. Meanwhile, you can do this warm-up in a sitting position with legs crossed like Quynh Nga or standing with two feet wide. This neck warm-up takes 1 minute 30 seconds. Next, you need to warm up the intercostal muscles and lats by placing one hand on the ground and slowly bringing the other hand to stretch in the opposite direction. Notice how your eyes follow your hands, and breathe deeply and evenly. Do each side for 10-15 seconds. Part 2 – Warming up the buttocks and thighs Next, step one foot forward so that when you lower your hips, your legs form a 90-degree angle, and at the same time, your hands are on your hips, and your back is straight. Breathe deeply and practice slowly to feel your glutes and thighs being burned flexibly. Repeat up and down 5-10 times. Immediately after that, you extend the instep of your foot straight, close to the ground, and at the same time extend the supporting leg and twist the hand against the thigh so that your back is fully stretched. The movement is done until you feel the muscle is soft and change to the other leg. Part 3 – Burning butt and thighs We’re done with the warm-up and on to the acceleration, reaching the finish line. You need to stand with feet wide, about shoulder-width apart, and then slowly bend one knee, lowering your hips. Pay attention to feel the glutes and thighs, try to tighten the abdomen so that the body does not fall forward too much. You can extend your hands parallel to your face for balance. Do the movement for about 45 seconds. Next, you need to warm up the hamstrings by spreading your legs wide, bending deeply into the ground. Then bend your knees, lower your hips, and twist your body slightly to loosen your back. Repeat between the two sides until you feel comfortable. Part 4 – Tighten your waist You can clip a sponge between your feet like Quynh Nga or you can’t have one. This exercise is also known as lying leg raise, which means you lie on your back, position your back in a natural hammock position, then inhale deeply and slowly raise your legs to the ground and lower them. Note, the more feet do not touch the ground, the more energy you will burn. Perform the movement for 45-60 seconds. Next, you bend your legs and take turns using your hands to reach your ankles continuously on both sides. Try to lift your head and shoulders up to burn as much energy. Part 5 – Plank Continuity Plank is one of the high calorie burning exercises at home. The plank moves Quynh Nga teaches can be mentioned as side plank, high plank, classic plank or even twisted plank. You can rest between sets for 5-10 seconds. Perform side plank for about 30 seconds or 60 seconds on each side depending on the health of each person. Remember to tighten your stomach, squeeze your butt to keep your back straight. Then, come to plank hands and plank elbows. The difficulty will be raised and the energy burned more. Watch the full clip of the episode here.

This is a movement that works the entire upper and lower abdominal muscles – Lie on your back, legs straight. – Bend your elbows, place your hands above your head. Rotate to the right, bringing your left elbow toward your right knee as you bring your other leg into the air. – Remember to twist your body and stretch your abs when doing cycling. – Repeat 2. Advanced crunches – 30 seconds This is a great exercise to effectively tighten the upper and lower abs. – Lie on your back, arms extended. – As you exhale, bend over and raise your legs and arms into a cutlery pose. Slowly reverse this movement, lowering your legs and torso until you’re lying flat again. 3. Lie down kicking scissor legs – 30 seconds This is an exercise that works the muscles, especially the lower abs and hip muscles. – Lie on your back on the floor or on a bench. – Raise both legs. Tighten your lower abs to lift one leg up. – Switch legs, lower legs 3-5 cm off the ground. 4. One-leg push-ups and one-arm raises – 30 seconds This is an exercise that works all the muscles of the body. Start in a regular push-up position. – Raise your left leg and right hand and squeeze your glutes. Continue to push up and then switch arms and legs to the other side. Hold for 2-3 seconds. 5. Plank split leg jump – 30 seconds With this exercise, the leg and buttock muscle groups will work. In addition, it helps to strengthen muscles and upper body. – From a regular plank position, stretch and jump your legs as shown. – Repeat the opposite movement, bringing the feet together, stretch the muscles. 6. Crunches – 30 seconds This is one of the most popular and basic abdominal exercises. – Lay up. – Stretch your legs. – Cross your arms in front of your chest. You can also place your fingertips behind your neck or head if that feels more comfortable. – Raise your head and shoulder blades off the ground. Exhale as you rise. – Hold for 2-3 seconds before returning to the original position. 7. Front thigh kick – 30 seconds This exercise is a great way to strengthen the thigh muscles and improve knee mobility. Sit on the floor or on a bench with your legs extended in front of you. Place your hands in front of you and slowly lean back. Tighten your abs as you pull your legs. You can hug your knees a little for stability if needed. – Push the leg back again to complete the movement. 8. High crunches – 30 seconds This exercise will strengthen the entire body as well as the upper and lower body muscle groups. – Perform a squat position. – Slowly bring your arms forward, one at a time. – Move your arms forward as far as you can. – Hold for 2-3 seconds before bringing your hands back to the original position. 9. Advanced crunches – 30 seconds This move will tone the abdominal muscles. Perform a sit-up position, making sure your lower back is not arched and your abs tight. Bring one arm out in front of you, stretching your body for stability. Slowly stretch your muscles and reach your arms down, while lifting your hips up as you stretch. – Touch the opposite knee with your hand. – Bring your arms back to the starting position. Repeat on the other side. 10. Shallow swimming – 30 seconds This is not only an exercise that helps to strengthen the body, but also trains the back and butt muscles. Lie on your stomach and squeeze your glutes as much as you can, lifting both legs off the ground. Bring your hands forward, keeping your palms facing down a few centimeters off the ground. – Raise your arms and legs in the air, squeezing all the muscles from your shoulders down to your butt – Repeat with the other arm.

The Mong people in Spring village live separately from the outside, surrounded by forests and mountains on all sides After filling 3 bottles of gasoline, according to Mr. Thao Van Cong, Mong ethnic group in Xuan village, Chairman of Veterans Association of Son Thuy commune, we started the journey to the H’mong village. After nearly an hour and a half, traveling more than 24 km of winding roads, we were at the Spring village. Standing on the top of a high mountain, looking ahead are the old wooden roofs and walls, nestled in the middle of the old forest. The dirt road to each house is as small as a thread, sometimes you have to cross a small stream to reach the other household. For generations, the Mong people in Spring village have lived in this land, living in difficult farming, isolated on all four sides are hills, terrain, and traffic are complicated. People’s life is very difficult. Mr. Thao Van Cong said that at present, Spring village does not have electricity, roads and medical stations, and schools are still facing many difficulties. In the old, shack, Mr. Thao Van Dia, Secretary and Head of Spring Village told us that the village has 114 households with 525 people. Here, because a number of concentrated domestic water works are degraded and cannot be used, people have to connect pipes to streams to bring water back to use. Dia shared, in the rainy season, roads are difficult to travel, people cannot go in and out of the village, the food source mainly depends on shifting cultivation, some households grow a little more rice and corn to store for the next season. County borders. The rest raise small barns around the house. After lunch, fearing that it would rain, we continued our journey to Xia Noi village. From Spring Village to Xia Noi is only 5 km, but it takes half an hour for the group to arrive. To get to Xia Noi village, you have to cross small roads, cross streams, and in the rainy season, the water is heavy, the village is almost isolated. Due to the dilapidated and badly damaged Spring Village Kindergarten, the children were arranged to study temporarily at the old elementary school. The head of Xia Noi village Sung Van Cau said that the village currently has 35 households with 168 members, in addition to difficult transportation, essential needs such as electricity, medical stations, television… are also the long-awaited wishes of the village. citizen. In recent years, people have been regularly provided with maize and rice varieties to actively cultivate, so they no longer have to worry about the lack of food in the off-season. However, due to difficult roads and fragmented farming practices, productivity is low. Even more difficult, when sick people move to the center of the commune, the road is both far and bad. To get to Xia Noi village, the only way is to cross the forest road, cross the stream, travel becomes very difficult in the rainy season. Outdated customs and practices, small production, low education level, and lack of synchronous investment in electricity, roads, medical stations, etc., make the life of the Mong people in the two villages of Xuan Xuan and Xia Noi meet. many difficulties. Discussing this issue, Mr. Ha Van The, Vice Chairman of Son Thuy Commune People’s Committee said: “We want the authorities at all levels to pay more attention, invest in electricity infrastructure, roads and stations so that people can have a meeting. live better”. The poverty rate in Xia Noi village is still high Mr. Mac Van Toi, Deputy Head of Economic Infrastructure Department of Quan Son district, said that in Mua Xuan village, the Department of Industry and Trade is implementing a power grid investment project. In Xia Noi village, the district is currently applying for policies and funding to support investment in the power grid. As for the road system to Mua Xuan and Xia Noi villages, according to Mr. Toi, the district has developed a medium-term public investment plan, period 2021-2025, currently there are a number of projects of the Provincial Committee for Ethnic Minority Affairs and one Several other projects are under construction…

Pham Thi Hang known as Hang Luna is one of the famous training instructors in Hanoi. Hang’s personal page has nearly 100,000 followers. Recently, 9x has shared about the training journey to change himself, making many people admire. Hang said, many years ago, she often received negative comments about her appearance, making her self-deprecating and guilty. Friends introduced methods and products, Hang also tried it, from going to a cosmetic spa using a belly fat reduction process to taking weight loss pills, using a waist belt,… Methods for results rapidly but unsustainably, the body and strength weaken, the elimination is mainly water, the fat is still stored in the body. Pham Thi Hang had a spectacular makeover when she came to BonguaWorkout. During the most depressed and desperate times, Hang was introduced to BonguaWorkout by her colleagues and joined an online practice group. Thanks to the inspiration from the sisters in the association, Hang began to actively practice to improve her physique. “BonguaWorkout is an emerging sport recently that is especially loved by women. Unlike the gym, BonguaWorkout is more about slim shoulders, small waist, soft and feminine. The advantage of this method is that it can be practiced anywhere, turning the house into a gym very easily and cost-effectively. You just need to use a mini band (resistance wire) for more than 100,000 VND, spend 60 minutes a day practicing and you will get satisfactory results,” Hang said. Combining butt exercises with mini band alternating between fat burning sessions helps Hang reduce belly fat, increase butt size, butt is no longer as saggy and flat as before. The body is balanced, the waist is small, the buttocks are full, the muscles of the limbs are round and beautiful. For the first time in 25 years, Hang wore skinny jeans and received a lot of compliments and admiration from friends and family, making her burst with happiness. The current body of thousands of people loves Pham Thi Hang. From a girl who is always self-deprecating about her oversized body, Pham Thi Hang has had a spectacular “makeover” into a hot girl full of energy, healthy and extremely hot body. In particular, the third round is very toned, in harmony with Hang’s body, becoming the wish of many other girls. Even Hang is likened to “Kim Kardashian of Vietnam”. With the desire to inspire girls who want to change their bodies to become more beautiful and confident, Pham Thi Hang decided to become a special instructor for this useful and effective means of exercise. Changing body shape to make life better, Hang always thinks: “When you want, you will find a way, and when you don’t want, you will find an excuse. Everyone has the same beauty opportunity, but there are people who accept pain, sweat, effort, time and money to get the body they want, but there are people who can’t get over it. own ego, neglecting to take care of oneself”. Hang inspires practice to many women. More beautiful and healthier gives Pham Thi Hang many new opportunities in life. Hang revealed that she is currently in charge of 6 practice classes per week. In addition to teaching face-to-face, Hang also guides thousands of students to practice online for free. “Almost all women feel changes in their own body after a period of practice. From business and office owners to nursing mothers, housewives, and offices, everyone can practice without being constrained by time or place. But the beauty of the base classes I’m teaching are completely free of charge from students. Hang wants to contribute a little effort to spread this wonderful training method to women who want to improve their physique and take better care of themselves, “said Hang. More beautiful, more sexy gives Hang many new opportunities in life and work. In addition to regular exercise, the diet also needs to be focused, Hang always pays attention to eating healthy foods such as vegetables, fresh proteins, drinking lots of water, limiting fat and dividing meals every day. In the coming time, female Hang will continue to maintain regular practice and support many of her students to achieve their desired appearance dreams.