The aura has passed, the little Strawberry girl is now more mature and in a more sexy, sexy style. Strongly overcoming the broken love of 8 years with Ngo Kien Huy, Khong Tu Quynh is now really different. There is no longer the shadow of the old princess and cake of the bride, Khong Tu Quynh is now very trendy, trendy and extremely disruptive. Her recent outfit style has been inspired by the breath of the 90s – a trend that is “storming” young people who are addicted to clothes now. Recently, she has just released a set of fashion photos taken in the sunset, which received a lot of attention from the online community. Remember that day, when Vietnamese stars were eager to show off the sparkling Saigon sky, the singer also chose for herself the angle to show off both her figure and landscape. However, the interesting highlight is still the red leather set that is cut and cut. Khong Tu Quynh is almost 30 this year, but still maintains a very cool dressing style. If the leather pants are designed with a flared tube that enhances the wearer’s long legs, the shirt is sewn very stylishly, the disproportionate cuts fit the female singer’s personality and are very sexy and attractive. droopy. The outfit is not too revealing and too bold, but it is also a new breakthrough in the style of the “Strawberry girl” in any year. Below the beauty’s instagram post, there are countless compliments for this stylish transformation of Khong Tu Quynh. However, it is the color of the image that is adjusted to look like a movie photo with such a sexy look that makes many people suddenly remember a female singer Ha Thanh has worn before and has created explosive effects throughout social networks. No one else, it is the voice of “The bow is broken in two”. Former hotgirl Ha Thanh once wore this leather suit in the concept of taking pictures with daring paper pants without underwear in early February. Owning an instagram page with 5.4 million followers, every post of Chi Pu is of great value. With every photo, she makes people feverish with her unique fashion gout. This red leather outfit is coordinated by 9X beauties with 12cm high raw sole sandals. As a beauty with a perfect body, it is not difficult for Chi Pu to shine with this tight skin design. From the above encounter, it can be seen that, in terms of body, perhaps Khong Tu Quynh and Chi Pu do not have too much difference because everyone has a hot curve. The senior used the outfit for the street concept and took the background as the sunset scene, while the younger sister was more careful when shooting in the context of a ghostly Japanese scene. Set of leather clothes with cut out lines, so both chose a safe way to omit all accompanying accessories. The makeup is also streamlined, but only emphasizes the seductive and sexy red lipstick. But perhaps, Chi Pu’s pose is still more attractive when she shows people clearly every corner of the outfit as well as revealing fancy shoes with rough soles. I don’t know what kind of shoes Khong Tu Quynh chose, but if it’s pointed toe heels or square toe sandals, the overall outfit is also worth a high score.

Ke Go Lake is located between hillsides and mountains in Cam Xuyen district, Ha Tinh province. This artificial lake is an attractive attraction for many tourists who love to explore with many interesting activities. The lake is also an abundant source of food for the surrounding areas. Photo: Standard. Ke Go lake project was started construction in 1976, completed in 1980 with a length of nearly 30 km. The lake consists of one main dam and 10 auxiliary dams with many potentials for hydroelectricity and irrigation resources. Photo: Vietnamtimes. Built on Rao Cai estuary basin, Ha Tinh’s largest artificial lake has a capacity of more than 350 million m3 of water. Visitors who come to explore Ke Go lake can participate in activities such as rowing boat to see the scenery of the romantic upstream river at sunset. Photo: 4travel.com Dong Loc junction is a famous national historical site, attracting many domestic and foreign tourists. This is also the traffic gateway from the North and the Ho Chi Minh trail, which suffered many bombs and bullets from the years of resistance. Tourists come here to learn and pay tribute to the remaining artifacts, to remember the heroes, martyrs, and female volunteers who fell for national independence. Ky Xuan beach in Ky Xuan commune, Ky Anh district, Ha Tinh province has a bow shape and a beautiful location facing 3 mountains: Golden Mountain, Elephant Mountain and Son Tinh Mountain. The beach here attracts a lot of tourists to relax when it owns a poetic setting between the sea, clouds and mountains, combining to maintain the beauty of nature. Photo: vexere.com Porridge soup, also known as rice cake soup, is a favorite dish of the locals in Ha Tinh. Not every visitor who comes here can taste this dish. Banh Canh is used with bone broth, shrimp, quail eggs, stewed pork and spicy chili to bring a new and unforgettable taste. Photo: ota. Hong Linh Mountain is located in Thien Loc town, Can Loc district, Ha Tinh province with many caves and 26 streams flowing from the mountain. This place, along with Lam River, is considered a symbol of the sacred river and mountain of Nghe. Visitors come to Hong Linh mountain not only to enjoy and learn about the history of the past but also to make pilgrimages at sacred temples and pagodas. Photo: mustgo.

Cobra pose Lie face down on the mat, legs extended, toes down on the mat, forearms on the mat, shoulder height. Use force to push yourself up until your body is fully stretched. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Fish Pose Lie on your back, toes extended, arms relaxed along the body, palms facing down on the mat. Inhale, use your arms as a pillar to slowly lift your body up. Exhale slowly, tilting your head back as far as you can. Hold for 10 seconds and then slowly raise your head, lowering your body to the starting position. Repeat the movement 8 times. Bow Pose Lie on your stomach, legs straight, arms relaxed along the body. Slowly bend your knees toward your buttocks, grab your ankles with both hands and inhale, lift your body and legs off the ground, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Chest-to-knee pose Lie on your back, arms and legs straight. Inhale, bend your knees, straighten your toes, squeeze together, hold your shins with both hands, press close to your chest, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Diamond Pose Kneel on the mat, toes down, buttocks on the soles of feet, hands on knees, keeping back straight. Breathe deeply for 30 seconds. Repeat the movement 3 times. Cow Pose Kneel on the carpet, toes down, hands on the mat as a fulcrum. Inhale, raise your head, arch your back as much as you can, and then slowly exhale, lower your head, pull your stomach in, and push yourself up. Repeat the movement 8 times. Baby Pose Sit on your knees on the carpet, toes down, buttocks on the soles of your feet, hands on your thighs. Inhale, slowly bend forward so that your chest touches your knees, your forehead touches the carpet, your arms are stretched out in front of you, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Downward dog pose Kneel with your feet and hands on the mat, knees hip-width apart, hands shoulder-width apart. Inhale, put force into your hands and feet, lift yourself up as high as you can, straighten your legs and arms, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Plank pose Push up with your arms down on the mat, keeping your back and legs straight. Hold the pose for at least 15 seconds and then gradually increase the time for the following exercises. Happy baby pose Lie on your back on the mat, arms and legs straight. Inhale, raise your legs up high, knees toward your chest, shins straight up to the sky, grab your big toes with both hands, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times.

Before, every time Rosé wore pants skinny or short skirts all reveal slightly bow legs. Rosé’s legs are very long and small, but not straight. Rosé has been very active in finding ways to improve this shortcoming. Besides practicing pilates Working hard to straighten her legs, Rosé even found it style Hides bent legs very well: Go boots knee high. Couples boots The turtleneck has been associated with Rosé’s image, with her appearing on stage, taking photos of magazines or at events. Netizens I’m used to seeing Rosé stylishly with shorts or mini skirts boots knee high. Many female idols used to become heavy when walking boots turtlenecks like this, but Rosé suits her very well. It’s because she has long and slim legs and good proportions so she should go boots The low sole is still flattering. Collection boots Rose’s is extremely rich. Beside the couples boots Rosé’s favorite black color is still available boots white, boots trendy glitter beads. Even Rosé isn’t afraid to dress up boots bright red when performing, making her legs attract all eyes. Everyone acknowledges boots contributed to the class to help Rosé shine brightly in a show Saint Laurent fashion. If you don’t go boots too high set Rosé’s clothes have completely decreased in style. When taking pictures of magazines, Rosé also likes boots Thigh height is very suitable for her personality and chic style. Indeed when Rosé went boots when she was tall, no one noticed that she had bow legs anymore, and gradually netizen I also forgot about that weakness of Rosé and only complimented her on it style very top. Rosé herself, thanks to practice, has also transformed extremely skillfully, turning her legs from curved to straight, so now Rosé can confidently wear short clothes without a pair. boots support. But the audience is used to seeing Rosé boots stylish, so Rosé still sticks with it i style its characteristic.

Referring to the most popular Chanel sets of the brand ambassador Jennie, everyone must remember the two-piece shirt with a giant super big bow, also known as a shirt. bow top , helping Jennie show off her super beautiful shoulders and tiny waist. Jennie first wore this design in a Chanel fashion show, paired with a purple cardigan and jeans. At that time, this set of clothes was criticized by many viewers as not as luxurious as the usual style of Chanel as well as Jennie. But unexpectedly after that, the two-piece shirt model crop-top having a super big bow became a fashion, loved by many girls, and Jennie once wore another light pink design on stage. No need for fancy accessories or cumbersome costumes, a two-piece tank top and super short shorts still help Jennie shine on stage. Jennie’s hourglass figure suits these tight outfits. Recently, Arin (Oh My Girl) also had an interesting encounter with Jennie. Because Arin’s temperament and physique are opposite to Jennie’s, although wearing the same shirt, the two female idols look completely different. Arin has a slim and petite figure, with a lovely innocent aura, so even if she wears a mezzanine shirt, the Oh My Girl member still looks very discreet and sweet. Even when wearing it on stage, Arin still exudes a gentle and feminine aura. Arin’s innocent face and slender body help her become a pure image in the eyes of Korean audiences. Netizens think that even though Arin is very pretty, she is still inferior to Jennie when she encounters. Because designs that expose both shoulders and waist like this are only suitable for girls with a well-proportioned body, not too thin like Arin. In addition, if you look closely, you will see that Jennie and Arin’s shirt designs still have some differences. Arin’s bodice is longer than the model that Jennie wears, and the bow on the two female idols’ shirts is also different when Jennie’s bow is a bit larger. That’s why Korean audiences are suspecting that Arin is wearing fake clothes.

USS San Francisco was one of the first Los Angeles-class nuclear attack submarines of the United States, built in 1972 and commissioned on April 24, 1981. It is also the quietest submarine in the US Navy. The bow part of the ship was crushed after hitting a mountain. Photo: National Interest USS San Francisco has a displacement of 6,900 tons when submerged, 110 meters long and 10 meters wide. The train is equipped with a General Electric PWR S6G nuclear reactor with a capacity of 35,000 horsepower, helping it to move at a maximum speed of 61km / h. According to the National Interest, the accident occurred with the Los Angeles-class submarine USS San Francisco (SSN-711), on January 8, 2005. At the time of the collision, the ship was near Guam conducting training and preparing to sail to Australia. At that time, the ship was diving at a depth of 160m and moving at a great speed, more than 48km / h. The impact was very strong. The sailors present in the dining room were thrown into the air. In a 60-minute interview, Brian Barnes, a submariner, recalled: “I just saw people lying everywhere. Glass was broken, dishes were splattered, sailors groaned from their injuries, screamed.” The bow of the USS San Francisco was severely damaged, 30m of the front hull was flattened and exposed to the sea. Water flooded the submarine. The urgent task at that time was to urgently pump compressed air into the ballast tanks of the submarine to help the ship float to the surface. The USS San Francisco has a total of 127 crew members. The collision left 98 people injured and many of them were unable to continue operating the ship. Sailor Joseph Allen Ashley was wounded in the head and later died. Another sailor broke both arms but still managed to open the submarine’s air valve to fill the ballast tanks. Danny Hager, who monitors the submarine’s depth gauge, had a terrifying experience after the valves were opened. “I told everyone that the ship was at a depth of 160m. And I kept waiting, 5 seconds, 10 seconds passed and so on I don’t know how much longer, the ship was still at a depth of 160m. The atmosphere is very calm because everyone is waiting for me to announce that we are preparing to come up.” The problem was that the ballast tanks at the front were broken in the collision. The air escapes to the outside. 60 seconds passed and the ship remained unchanged in depth. Fortunately, the aft part of the submarine began to point upwards as the ballast tanks at the aft were filled with compressed air. Danny Hager now feels less worried: “It feels really relieved when I announce the ship has risen to a depth of more than 152m”. Finally, the USS San Francisco also surfaced, but the journey home is still quite far. Fortunately, the nuclear reactor was not damaged in the impact. The crew steered the ship back at a speed of 16km/h and so to return to Guam, it took the ship 52 hours. Unexpected causes Despite its immense firepower and nuclear propulsion, the USS San Francisco, like all submarines, relies on charts providing data on the topography of the seabed. After the investigation, the US Navy found that the submarine used old charts that did not mention the submarine mountain range in the area of ​​​​the ship’s operation. Meanwhile, other maps warn about this mountain range. The charts used by the crew of San Francisco were provided by the Defense Mapping Agency in 1989. By 2008, a study by the University of Massachusetts showed that images obtained from the Landsat satellite showed An underground mountain range more than 30m above the seabed in the area. However, the US Navy did not update this information to the chart. During the repair, the bow of the USS San Francisco was removed and replaced with the bow of the submarine USS Honolulu, which was about to be decommissioned. USS San Francisco rejoined the fleet in 2009 and served for another seven years. It was later converted into a training submarine. Ship commander Kevin Mooney was reprimanded for this unfortunate accident. Several sailors received medals for their brave actions when the ship was in distress. Only the sailor who died Ashley is inscribed at the Navy Memorial in Washington DC So how could the ship survive the high-speed crash into the underground mountains? In 1963, after the sinking of the submarine USS Thresher, the US Navy established the SUBSAFE program. The goal of this program is to ensure that the hull will remain pressurized in the event of an accident and that it can float. This program makes keeping nuclear reactors safe and making them recover from accidents a top priority. If the ship can surface and the nuclear reactor continues to operate, the crew will have a good chance of survival. USS San Francisco has ensured those conditions. Thus, the fact that the USS San Francisco can “survive the accident” is the result of the dedication and relentless research efforts of the US submarine force.

4DFWD is a shoe version that uses the latest advancement of adidas 4D technology. In the lab, more than 5 million meshes were studied to find the most perfect bow geometry for the FWDCELL knit mesh soleplate made of 40% biomaterial, specially encoded for compression. forward when there is vertical force. Compared to previous 4D midsole generations, the adidas 4DFWD produces three times the optimal forward movement. As a result, the peak of braking force when the athlete is stalled during the run is reduced by 15% because the midsole has redirected the longitudinal forces into a translational movement in the horizontal direction – providing the same running performance with Ultraboost series midsole under laboratory conditions. In addition, adding an additional advantage to the 4DFWD midsole is the new Primeknit upper (upper) made from recycled polyester, giving runners the full experience of a premium sole. Ultra light and compact feet. Posts: Nice News

Weapon type: bow

Weapon characteristics: Long-range weapons with high mobility, which can apply various debuffs, and can also bring powerful buffs to teammates and online players.

Basic operation:

【aim】

LT

【shooting】

RT can be stored

Accumulation is divided into stages. After the first stage is designed, the second stage can be stored according to RT immediately, and so on

Close attack

A

Just shot/ Just shot

A after RT shooting

Increase damage based on the current charge stage

Filling the bottle

X

Dragon Arrow

X+A

Long charge, high damage, can’t be interrupted

Curved shot

RT+A

Three types

The recovery type gradually restores strength

The knowing type increases the knowing heart rate within a certain period of time

The impact resistant type will not fall back when attacked for a certain period of time

Accumulate step

B in the charged state

–Special bottle tank–

Press and hold LT+ X/B to select up and down

Melee bottle

Increase the power of close-range attacks

Blast bottle

Hit the monsters will accumulate, and when accumulated to a certain value, it will cause fixed damage.

Attack bottle

Increase the arrow’s attack power by 1.5 times.

Poison bottle

Normal attack anomalous attributes, accumulated to a certain value will be poisoned.

Paralysis bottle

Normal attack anomalous attributes, accumulated to a certain value will be paralyzed.

Sleep bottle

Normal attack anomalous attributes, when accumulated to a certain value, it will sleep.

Reduced gas cylinder

Hit the monster’s weakness to accumulate absolute value.

Wire Worm Technique

Bowing

RB+X

Squat down after jumping backwards, stamina quickly recovers, and there is an invincible frame when jumping

Rigid bow

RB+A

Use the larva to move at high speed in the direction of the joystick, gaining the attack power buff within a certain period of time

In “Monster Hunter Rise”, the bow is the most flexible in the category of long-range weapons, but at the same time the endurance consumption is also the fastest. The excellent output performance and auxiliary performance make it very popular in multiplayer online. The bow can increase the damage by accumulating power, but the endurance consumption is also fast. After proficient in the operation skills, the bow’s moves can also be quickly accumulated. After being proficient, the hunting efficiency will be greatly increased. As a long-range weapon, the bow is also one of the weapons to be used in the later stage. That is to say, it is best to use other efficient weapons to open up wasteland. In the later stage of the game, it can be changed to a bow. It can become a “skip class” due to its quick-hand characteristics and high output strength in the later stage One of “weapons”.

Before the ship was successfully rescued, the photo became the raw material for netizens to create photos around the trapped Panama flag super ship. The excavator becomes small when standing next to the ship Ever Given. Photo: Reuters. Mission Impossible Abdelgawad, 26, is an excavator worker working in the Suez Canal, earning about $ 190 a month. At 7:00 a.m. on March 23 (local time), he started the shift as usual. However, the entrance to the workplace was locked and no one was allowed in. “I asked the security guard and he said there was a ship stuck in the canal,” said Abdelgawad. Later, he and his colleagues returned to the workers’ lodging in the al-Arbain area, about a 30-minute drive from the workplace. An hour later, Abdelgawad received a call from his manager, asking him to quickly go to the east bank of the Suez Canal. A car from the Suez Canal Authority (SCA) was waiting outside the door. “I told the manager I could not enter the work area because it seemed a boat was stuck in the canal. He told me that I would go there for the sake of this ship, ”said the 26-year-old excavator driver. “When I got there, I saw that the excavator had been loaded onto the truck so that I could get closer to the bow. Going more than 1 kilometer, my heart started beating hard “. “SCA engineers told me about the incident. With 8 years of experience working in the canal, I realized that perhaps it was necessary to suck up all the mud and sand clinging to the bottom of the boat and dig deep from both sides of the ship because the bow was buried deeply in the sand, ”said Abdelgawad. Under this option, the excavator would have to dig more than 15 m deep, while the dredging ships would have to suck up all of the sediment that clinging to underneath so that the ship floated again. The Ever Given was trapped in the middle of the Suez Canal. Photo: Getty. Real life hero Abdelgawad, alone, diligently steered the excavator through the layers of sand under the giant ship. He worked non-stop until the afternoon of March 24, when someone else came to replace him. During 5 consecutive days, he only rested for 3-4 hours per day. “I sat in the excavator and looked up, the ship popped up like a skyscraper. When I started the engine, my heart beat the hardest. Everyone was worried about me for working right underneath my baby. Such a giant ship is extremely dangerous, “said Abdelgawad. “I was scared, but still determined to continue. I’m just worried that if something unfortunate happens, how will my father and family live. He only has me as a boy, the rest are two sisters, “he said. Abdelgawad poses next to the excavator. Photo: Abdelgawad. “The sediment layer crumbles into pieces both on the surface and settles down to form very large sediments. If the ship is tilted to a certain degree, me and the little excavator will be crushed by it. I felt like a soldier in real battle, ”said Abdelgawad. On the side of the Abdelgawad family, they kept calling the excavator crew to inquire about his situation every day. Meanwhile, many people have posted photos of the single excavator standing next to the giant super ship Ever Given on social networks and accompanied by ridicule. “They posted it online and laughed at the excavator and I, tacitly said that all my efforts were hopeless. I felt very sad, but I quickly forgot about it with the efforts of the entire rescue team. has been paid back. The ship re-floated on March 29. ” “I captured that great moment and posted it on Facebook. It felt like I had won a war,” said Abdelgawad. Returning to the small village of Danjwan, located on the outskirts of Shirbin city (Daqhaliyah province) Abdelgawad is greeted as a hero. The villagers shouted his name and celebrated. “I know that I have done something great for the country. My dad said he was very proud of me. My life has changed completely, ”said the 26-year-old man.

Abdullah Abdul-Gawad and the “tiny” excavator. Photo: BI

But what happened five days later is quite the opposite.

Ever Given – a container ship the size of a skyscraper was stranded on the banks of the canal on March 23. And Abdul-Gawad’s boss immediately called him to the scene.

“We need you to get in the car and come now because you are the only excavator driver nearby,” the leader told the 28-year-old male employee, who has been driving the excavator since college.

Abdul-Gawad vs “monster”

Liberating Ever Given was a combined effort, with winch, tugboat and excavator. But Abdul-Gawad was the one who really faced the problem. Once at the base of the ship, Abdul-Gawad had no choice but to start digging.

According to his estimates, the bow of Ever Given was stuck below about 6 meters of ground. The stern is also caught on the opposite shore. The ship blocked the Suez Canal, blocking all traffic.

The image of a tiny excavator facing a giant ship made many people laugh. But for Abdul-Gawad the situation is much less humorous. It is really dangerous.

The dreadful contrast between the size of the Ever Given ship and the size of Abdul-Gawad’s excavator. Photo: BI

Taking on the task of shoveling to release the bow, just a small mistake by Abdul-Gawad could cause the ship carrying tens of thousands of containers to collapse.

“I was afraid that the ship would be too tilted on one side or the other. If it leans on me, goodbye the excavator, goodbye Abdul-Gawad.

If you see the contrast between the size of the ship and the size of the excavator, you will find it very frightening. ”

Two other excavators were dispatched to the scene a few days later, but the drivers were too scared to do what Abdul-Gawad was doing. Instead, they were just sticking around clearing the rock that Abdul-Gawad dug.

21 hours / day

Wearing thin flip flops, Abdul-Gawad undertook digging for hours. When the tugs are active, Abdul-Gawad will receive a radio signal to temporarily retreat away.

“But you know, until I dig 5 or 6 meters, there’s still no movement.”

Photo: BI

When pictures of Abdul-Gawad’s excavator began to appear on the Internet, he said he felt as if “people were just making fun of me.”

“And that’s what made me more determined. I think, you’re making fun of me so I’ll prove I can do this. ”

Abdul-Gawad said that for several days, he and his colleagues were only allowed to rest at a barracks of border guards nearby.

“They know that if we go home, we won’t be back in about eight or nine hours,” he said.

Abdul-Gawad and his colleagues only slept about three hours a night. One day, only one hour of sleep.

Success

On March 25, a dedicated dredger – Mashhour – participated in the rescue effort Ever Given. Abdul-Gawad’s job at this time was to move soil, rock and sand from the bow of the ship to another place, while the Mashhour knocked silt off the canal.

This concerted effort – with the help of a high tide – brought hopeful signs the next day. And finally, the campaign was successful on March 29. The image of the Ever Given boat escaping made all the workers shout, and the tugboats honk to celebrate.

Abdul-Gawad said he and his colleagues were “half alive from exhaustion.”

“We were pushed to our limits,” said Abdul-Gawad. “But the moment we saw Ever Given off to sea, all fatigue seemed to vanish.”

Field survey officials. Photo: BI

Scary silence

The Suez Canal is a source of pride in Egypt, being called “Egypt’s Gift to the World” on billboards when it expanded in 2015.

President of Egypt – Abdel Fattah el-Sisi declared: “The Egyptians have ended the crisis of the ship stranded Ever Given despite all difficulties.”

But Abdul-Gawad said he hardly attended any of the celebrations. Apart from a small ceremony held by a newspaper, Abdul-Gawad received little or no official recognition for his role.

“I was invited to a ceremony, where they honor the people who took the ships out to sea.” But it is primarily intended for Suez Canal Authority employees, not including Abdul-Gawad because he works for a subcontractor.

Invitations were also sent to Abdul-Gawad at the last minute only. Because the celebration took place in a city four hours away by car. And Abdul-Gawad received an invitation an hour and a half earlier.

Abdul-Gawad said he felt deeply hurt.

“The Suez Canal Authority patted himself on the chest that they have done a great job. But in the end, without an excavator, the ship wouldn’t go anywhere. It can still get stuck. ”

Image of the jam seen from satellite. Photo: Maxar

In an interview on April 8, Abdul-Gawad said that he and his colleagues still have not received overtime pay, even though they work more than 21 hours a day.

However, Abdul-Gawad said he will look back on those extraordinary days with pride.

“This is an achievement,” he said. “At first it was an achievement for Egypt, but it was also an achievement for me. This event can only happen once in my life. Twice at most. It is something to be proud of.”

In the past, you often heard that exercising for 30 minutes or more in your body will start burning, but with this 5-minute exercise, the secret lies in the resting time between positions. You can choose to do either 30:30 or 50:10. If the two ratios are applied alternately, the more effective the exercise will be.

30:30: Do one pose as many times as possible for 30 seconds, then rest for 30 seconds before moving on to the next position. After completing all 5 poses, you should rest for 60 seconds if you want to do them again.

50:10 Do one pose for as many turns as possible for 50 seconds, then rest for 10 seconds before moving on to the next position. After completing all 5 poses, take a 60-second break if you want to do them again.

1. Bridging posture:

Lie on your back with knees bent, feet soles facing the floor. Raise your buttocks so that your body forms a straight line from shoulder to knee.

(a). Raise right leg, bring it to chest

(b), hold for 2 seconds, lower your leg and repeat with your left leg. That’s 1 turn.

2. Arching posture in reverse:

Rest your hands on the floor, hands farther from your shoulders, and lift your hips up so that your body is almost perpendicular to the floor.

(a). From this position, bend your elbows to lower yourself until your head is almost touching the floor

(b). Stop, then raise your elbows back up to the starting position. That’s 1 turn.

Can put two feet on a ladder or bench to increase the difficulty.

3. Posture like a backrest chair:

Step right with your right foot forward and bend both knees to lower yourself into a chair-like pose.

(a). Apply pressure on your right foot and stand up, keep your feet from touching the ground, then immediately bring your right leg back and lower into a chair position.

(b). Apply pressure on your left foot and jump to get up in the starting position. That’s 1 turn. If your posture is a bit difficult, you can place your feet on the floor each time you change positions.

4. Cross-legged posture:

Stand on 2 feet, left foot slanted forward, knee slightly arched while right leg is backward and not touching the floor.

(a). Jump left, right foot on the ground and keep left foot off the floor

(b). That’s 1 turn. Jump to the left and continue switching legs as quickly as possible.

5. T-shaped pose:

Start in a push-up position: put your hands on the ground and lift your body up.

(a). Straighten your elbows and keep your center of gravity in the middle, gradually shifting your weight to your left arm and raise your right hand towards the ceiling so that your body forms a T-shape.

(b). Hold for 3 seconds, then return to the starting position and change the focus to your right hand, doing the same. That’s 1 turn. If you want to increase the difficulty of the exercise, do one more push up each time you change gravity to another hand.