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.

Content: Mistakes when choosing summer shoes can affect health
1. The sole is narrow and small
2. Shoe soles too short
3. Doesn’t fit to the top of the foot
4. The sole is longer than the foot
5. Wearing tight shoes that don’t fit your feet
6. Shoes are too big
7. Material used to make shoes is not natural
8. Self-made leather shoes
9. Wear shoes without socks
10. Flat shoes In fact, the choice of footwear for walking not only needs to pay attention to the design and materials, but also to pay attention to the criteria related to health, convenience and hygiene. Mistakes when choosing summer shoes can affect health 1. The sole is narrow and small In the summer, people easily choose small shoe styles. However, this is a mistake when choosing summer footwear. The nature of shoes that are too tight is also the cause of the feet feeling oversized. At the same time, small shoes put pressure on the feet. Not only that, the small shoes chosen to wear in the summer can even cause joint deformities and lead to bursitis of the big toe. In particular, some cases of tight shoes also become the cause of ingrown nails and allergies or calluses on the feet. 2. Shoe soles too short The mistake when choosing summer footwear is easy to make is that sandals often have short soles, which makes it easy to put strength into the tips of your toes to effectively help maintain balance. This is the reason why the leg muscles always have to stretch with the sole of the foot contact not being adjusted. Therefore, shoes that are too short can cause you to injure your heel. Small shoes chosen to wear in the summer can even cause joint deformities – Internet Photo 3. Doesn’t fit to the top of the foot Inappropriate shoe soles are the cause of the curvature of the foot and the sole of the shoe. This will make the foot uncomfortable when wearing shoes and especially the sole and heel suffer. In addition, using these shoes can cause many problems such as blood circulation leading to sweaty feet and foot pain. 4. The sole is longer than the foot Most flip-flops as well as flip-flops have long soles. For these types of sandals, the distance from the toe to the top of the sandals is not too wide to create a comfortable feeling. However, the appropriate distance should not exceed 1cm because when this distance is too large, it can make walking awkward and unsafe, and can even lead to diseases of joints, tissues, and even death. risk of slipping when taking the stairs. 5. Wearing tight shoes that don’t fit your feet Especially for old shoes, over time will cause the shoes to loosen and slip off your feet. This is not good for the health of the user because in order to keep the shoes from slipping, the leg muscles must work too hard and at the same time cause obstacles when walking, accompanied by an unsightly gait. In addition, if you continue to wear shoes that do not fit your feet, it will cause joint deformities, calluses, or knee and back pain. 6. Shoes are too big Choosing a wide shoe is not an option that should be used in the summer. Wearing shoes that are too wide when you lift your foot will cause muscle tension to prevent the shoe from falling. Using shoes that are too wide increases your risk of tripping and losing your balance. Not only that, shoes that are too large are just as harmful as shoes that are too tight and can form calluses. Shoes that are too wide or too tight are harmful to the feet – Internet Photo 7. Material used to make shoes is not natural Shoes made of natural materials such as genuine leather and fabric will help you feel comfortable. However, using shoes with imitation leather material in hot weather is dangerous because the high temperature can also cause chemical changes and even cause allergies to the feet. These shoes also increase your risk of foot fungus, foot problems, and injuries. 8. Self-made leather shoes Self-made leather shoes should be limited to use in the summer because this type of shoes does not have high air circulation, poor moisture absorption. Not to mention, self-made shoes are also easily damaged by temperature changes and chemical exposure. 9. Wear shoes without socks Because of the hot summer weather, most people wear flats with bare feet without socks. This is what causes the feet to sweat and cause inflammation of the skin. So, even in the summer, you still need to wear shoes with socks to avoid affecting your feet. In addition, it is advisable to choose short and thin socks when summer comes, which also helps to avoid foot odor when wearing shoes. Read more: Love to wear shoes but get sweaty feet in summer, don’t ignore the following 10 tips mẹo 10. Flat shoes One of the mistakes people make when choosing summer footwear is choosing flats. In fact, flat shoes are not designed to soften the heel during movement. This means that the bones always receive small vibrations every time you walk. Not to mention, wearing flat shoes also puts your feet under a lot of pressure and increases the risk of sprains and injuries when your body weight is not evenly distributed on your feet. To reduce injuries caused by flat shoes, choose shoes that fit your feet, hug your feet, and have a 2 to 4 cm high sole.

With flat shoes Do not think that only high heels can enhance your height, even flat shoes, if chosen correctly, will help your slim figure to be taller than usual. Light-colored flat shoes, especially nude colors, always help legs look longer than dark ones. So if it’s flat shoes, please give more preference to nude, pointy toe shoes, the better. Shoes with a V-shaped mouth will reveal the instep of the foot more than flat shoes with a closed mouth, so that the legs are also more elegant, a glimpse of the foot also helps to hack your height. With lace-up shoes Lace-up shoes/sandals are also a favorite style of many women, but if you don’t choose carefully, your feet will look too tight and heavy. The choice of shoes with laces is still very important, the more complicated the laces, the shorter the leg, and the simple lace styles show a much longer leg. Even a pair of pointed toe shoes, if there is a large lace part, it will look heavy and mysterious. With sandals Don’t think that any sandals will respect your height, girls under 1m60 should choose thin strap sandals to make your legs more elegant and gentle. High heel sandals with horizontal straps also have many styles, the more horizontal straps, the more the feet are divided, so choose sandals with thin straps and a little more detail to make the legs more elegant. The same style of sandals but if it is a light pair, it will look much better. With basic high heels Pointed shoes are always the top hack, but if you add ankle straps, the legs will be split a bit. While the strapless high heels will help the legs elongate more naturally. With mules Although mules are still very airy shoes / sandals, but they also have a style that respects the style, ladies. But compared to mules with large square straps, the slim V, X or horizontal straps will be more useful for your feet. Dark Mules with large straps not only make you look older than your age, but also make your legs mysterious, not respecting your figure at all. While the light-colored thin straps are both stylish and stylish, why not choose a pair like these.