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.

Movement 1 tác – Both arms are straightened, hands make a firm fulcrum on the floor. – Head bowed low in the starting position, and at the same time close the knees. – Use both toes to take the momentum to push the body off the floor – Lower the body to the floor, the whole weight of the body is supported by the tips of the toes and the hands on the floor. Remember to keep your back straight throughout the exercise. – Perform the movement 10 times in a row, you can practice more if you do not feel tired. Movement 2 – Stand bent over, hands on the floor, head low forward and fix hips higher than shoulders. – Release the right knee while the left leg is fully extended, the tip of the big toe is the point of contact with the floor. Do at least 10 reps on each side. Movement 3 tác – Standing posture bends like exercise 2. Instead of stretching, bring your left leg straight back and kick it up to form a 90-degree angle with your right leg. – At that time, the abdominal wall is stretched backwards while the chest is expanded forward, this movement helps to make the 2nd round flatter and the 1st bust more tight. – Remember that the back should always be kept straight and the hips should not move during the kicking process. – Repeat 10 times with each leg. Movement 4 tác – Stand with both hands on the floor, head bent forward, eyes looking down at the floor as if preparing to push up. – Legs straight behind, support with two toes, heels do not touch the floor. – Turn both toes, turn over to the left, raise your left hand to form a straight line with your right hand, turn your head to look at your left hand. – Return to the old position, repeat 10 times on each side. 5 . movement – The exercise is performed in a supine position, facing the ceiling, arms relaxed overhead. Using your head, shoulders, and arms as support, lift your back and hips off the floor. – Bend the right knee to form a right angle against the floor, the left leg straightens at a position of 5cm from the floor. – Raise the left leg up so that the left leg makes a diagonal line with the back and shoulders, then lower the leg to the original position (do not touch the ground). – Perform 5-10 times on each side, paying attention to put force on the right heel to keep the back and hips from touching the floor. Movement 6 tác – Cross the knees, bring the upper body forward, push the hips back, keep the back straight, eyes straight, similar to the squat preparation movement. Bend your elbows at an angle of 900 in front of your face. – Pull your arms straight out behind your back. At the same time, turn up, legs straight. When the feet touch the floor, the whole body returns to the original position. Repeat the movement 20-30 times. Movement 7 tác – Stand up straight, leaning on the right leg, left leg bent perpendicular to the front, parallel hands slightly backward. – Slowly bring your arms and upper body forward, your left leg is brought back so that your back and head are parallel to the floor. – Return to the original position, repeat the movement 3-5 times for each leg. Maintain this exercise every other day or better yet every day, in 30 days, perfect body will no longer be what you need to wish for. Posts: Beautiful Beauty

This exercise does not require much movement, but it is very effective. Lie flat with your face down on the floor, arms under your head, and legs stretched out behind. Bend right knee and place foot on left leg. Raise your knees as high as you can, but don’t move your hips. Repeat several times, then switch legs. Move 2 This exercise needs to prepare a pair of weights weighing about 2.5 – 3.5 kg. Stand up straight with feet shoulder width apart, knees slightly arched, keeping the dumbbells in front of your thighs. Lower the upper body until it is parallel to the floor. Then, return to the starting position and repeat the above movements a few times. You can also lift the weight of the dumbbell to about 4 – 6kg to perform the following movements: Squatting with arms straight and back slightly arched. Next, lift weights, combined with lifting your buttocks and pushing your hips forward. Finally lower the dumbbells down and complete the above movement. Movement 3 Lie down, face up on the floor. Raise your legs, bend knees, and touch soles of your feet together. Then extend your legs to the sides as far as possible. Next, pull the leg back while keeping the tension on the inner thigh. Movement 4 Pillars on the floor with hands, knees and back straight, abdomen tightened. Raise and bend knees outward. Then kick straight leg to the right direction, then pull back and switch legs similarly. Do this 15 times. Movement 5 Lie flat with your face facing the floor, arms extended to the sides. Bend your right knee while keeping your left leg straight and several centimeters above the floor. Raise your left leg until it is as high as your right leg and the entire body is in a straight line from knee to shoulder. Then return to the starting position, switch legs, and repeat. To improve the effectiveness of keeping the buttocks beautiful, you need to coordinate exercise with diet and sedentary lifestyle changes …

1. Side Plank: Increases endurance for arm, leg and abdominal muscles

Side Plank is a movement that increases endurance for all muscle groups in the body. In particular, the focus of this exercise will target the diagonal abdominal muscles, burning excess fat to help tighten and slim the waistline. When you feel comfortable in this pose, try increasing the difficulty with more difficult physical movements like stretching your arms or raising and lowering your waist area.

2. Forearm Plank Rocks: Increases energy for the body

Regular exercise not only strengthens the body from the arms, legs, and abdomen to the entire muscle group, but also improves brain focus. Forearm Plank Rocks is suitable for both physical and mental exercise for those who have fallen in love with this plank.

3. Side Plank Hover and Kick: Burn fat in the waist area

In this exercise, you will have to tilt your body to one side, the movements will use the intercostal muscles both inside and out. At this point, you can no longer “lie down” in one place but start to work, the muscle groups must also coordinate more smoothly, increasing flexibility for the body.

4. Plank with Shoulder Taps: Improves muscle groups

“Plank with Shoulder Taps” works with several muscle groups, including abdominal muscles, back muscles, glutes, thigh muscles, head muscles and especially hip flexors. Because the hips are frequently held in the bent position (eg, sit a lot), for a long time, the hip flexors will be short and contract, limiting the ability to fully straighten the hips. Hip flexion exercises can relieve back pain and lay the foundation for safer postures like bending. Bodybuilders recommend repeating these movements 10-15 times in a row to strengthen all groups of firm, supple muscle structures.

5. Plank Commandos: Strengthens the entire body

“Plank Commandos” help your body withstand the effects of heavy force and strengthen calves during balance. Commandos also has the added benefit of quickening your arms, chest, and shoulders compared to traditional planks.

6. Plank to Pop Up Squat: Help round 3 toned and plump

Traditional squats are old, squat exercises combined with advanced planks make your breasts full and sexy. For this exercise to be optimal and without injury, during the exercise you must lower all your strength on the leg and arm area to maintain the best balance. In addition, this movement also helps to reduce weight and firm the whole body.

7. Side Plank Hip Raises: Exercise balanced physique

The hip plank is an exercise that can address some of the most common weaknesses in the human body. The imbalance of the shoulders and hips is one of the most difficult to correct; This hip lift helps you stabilize your scapula, activates the glutes to control hip movement, and adjusts the balance between your upper and lower body to be more harmonious.

8. Forearm Plank Hip Dips: Burn fat effectively

This divine fat burning plank is the secret to the most effective fat burning on the sides. Transforming a little with basic push-ups, try push-ups and move your hips back and forth. This type of plank not only strengthens the muscle groups, but also tightens the abdominal muscles.

9. TRX Plank Rock: Breakthrough muscle gain solution

Using TRX resistance wire is a fairly safe, low-risk method, suitable even for women who do not have much training experience. With this exercise, you will adjust the rope hanging 30cm from the floor, or you can adjust the height or low as you want to fit your body. Consistently perform regular exercises, you will see a marked change in the 2 most difficult areas to lose fat, which is the waist and thigh area.

10. Plank Ski Jump:Improve heart health

“Plank Ski Jump” effectively stimulates energy consumption. Do this exercise in a back and forth posture, putting pressure on your arms to keep your body balanced. Exercise is effective in enhancing cardiovascular health, increasing the absorption of oxygen, pumping blood to working muscles, promoting the process of burning fat quickly. Regular exercise also helps your body improve health, fight some aging diseases.

Posts : Bao Tran

But thousands of years ago in our country, the development of science and technology at that time was far inferior to that of today. The way people spend their time at that time was poetry, and for those without culture, the way they spent time was colloquialism. In ancient times, farmers summarized a large number of colloquialisms, each of which taught a truth, which still serves as a warning to us today.

There are many types of colloquialisms. The colloquialism I want to tell you today is related to moving. This colloquial saying is “fire moves three ways to stop, people move three ways to be poor”, literally we can know this sentence As the saying goes, “moving the fire multiple times will extinguish the fire, and people who move multiple times will make them poorer.” What’s the point of this? The following editor will give you analysis and analysis.

Let’s take a look at the first half of this saying: “Fire is moved and put out in three ways.” We must know that in ancient my country, people simply did not use high technology such as induction cookers and pressure cookers. The only tool for heating and cooking was fire. When people boil water and cook, people will light firewood. Sometimes there are several stoves in the house. People light a stove to save trouble, and use the fire of this stove to ignite the rest. This process is called “fire removal”.

Moving the fire is actually a technical job. We all know that when the firewood is burned out, if you focus on moving the fire instead of continuing the fire, the fire will eventually go out, so the first half of the saying is also after the warning. People must understand the principle of endless life and think about sustainable development. Just like today’s young people cannot be gnawing old people, young people have to work hard, rely on their own efforts to create a world, instead of blindly pointing to their parents to feed themselves, and become people’s mouth gnawing old people.

Let’s talk about the second half of the common saying, “People move three ways to be poor.” In fact, the principles of moving house and moving fire are similar. I believe that most readers have had the experience of moving. When people are moving, they are generally trying to live a better life. But we all know that when moving, people will only bring valuable things. For those People will choose to discard the bulky things that are not easy to carry. But generally these things are also indispensable in our lives, so after moving, people have to spend money to buy them, invisibly, people spend a lot of money.

And when moving, it’s easy for people to lose everything, which causes another loss. In addition, every time they move, it takes a period of time for people to familiarize themselves with the new environment. When they are familiar with the new environment, people will inevitably be taken aback. Spend money. So if you move multiple times, you will spend more and more money, and gradually your family will become poorer and poorer.

In fact, from the above explanation, everyone should be able to see that the “three” in this colloquialism does not mean three times in the true sense, but refers to more times. Although this idiom still makes sense, it is not universally applicable.

In real life, sometimes our decision to move is considered from the overall situation, such as the story of Meng’s mother’s third move. In order to let her son learn useful knowledge, Meng’s mother moved many times, despite Meng’s mother’s practice. It was indeed a bit toss, but what she finally reaped was a successful son, so Meng’s mother’s decision to move was correct.

In fact, the matter of moving house varies from person to person. In ancient times, people moving house was a big and time-consuming project, but today it is a breeze. The saying that the editor said today is still instructive for all of us. I hope you can keep your guard in mind.

Do you know any interesting sayings? Welcome to comment and share.

Chinese fleets are lined up at the Ba Dau Rock area in the South China Sea. Photo: CNN

Two weeks later, more than 40 Chinese ships remained in the Ba Dau Stone and the statements became more concise. The Philippine Foreign Ministry on April 12 warned China that Manila would issue daily protest diplomatic notes as long as the mainland’s “marine militia” remained in the area. The Philippines authorities have used a phrase similar to the US way of describing the Chinese fleet.

Bloomberg quoted Carl Schuster, former director of missions at the US Pacific Command’s Joint Intelligence Center as commenting: “If your goal is to capture an ocean and atoll, without fighting, this is an excellent dishonesty tactic. Only professional seafarers knew it was a lie. No one allowed their ships to ‘shelter’ in the hurricane zone several weeks before a storm. If they were really commercial ships, it would cost hundreds, if not thousands, of dollars a day to lay these ships idle side by side.

Analysts Andreo Calonzo and Philip Heijmans said Beijing appears to be probing whether the new US President Joe Biden will take any action after pledging to shake hands with allies in the region to prevent Chinese assertiveness or not. Philippine Foreign Minister Teodoro Locsin blamed the Obama administration for failing to stop Beijing in a similar incident in 2012 at Scarborough Shoal.

“This is a test of what the Biden administration is willing to do. The way the US responds will determine the next challenge. For now, everything we (the US) have done is more eloquent than substantive, ”said Schuster, currently professor in military science and diplomacy at the University of Hawaii Pacific. emphasize.

Complex decisions

Last month, the US vowed to stand with the Philippines while accusing China of using “maritime militias to intimidate, provoke and intimidate other countries”. When asked about relations with China at a news conference the same month, President Biden revealed that his administration “would hold China accountable for obeying the rules” in the South China Sea and elsewhere.

Another big problem is how to correct the response. China’s use of commercial fishing vessels resembles a “gray zone” tactic, allowing Beijing to deny that anything is wrong. Sending an aircraft carrier or other warships near the reef risks becoming an overreact, making the United States seem like the aggressor.

On the contrary, doing nothing can give the impression of weakness. Over the past few years, the United States has increased its challenge of China’s sovereignty over the waters, increasing the frequency of free navigation operations around disputed territories. The Biden administration also reaffirmed that the US-Philippines defense treaty covers every attack in the South China Sea, which was made clear under former President Donald Trump after decades of ambiguity.

Another major problem for Mr. Biden is Philippine leader Rodrigo Duterte, who has weakened the alliance while praising closer ties with Beijing.

According to Rommel Ong, a retired Philippine Navy admiral and now professor at the Ateneo de Manila University School of Management, under President Duterte there will be only very limited options for the Navy. Manila’s response is believed to be limited to sending objectionable diplomatic notes and anti-China statements via social media.

The Philippines’ statement on April 12 used some of the strongest words, including a 2016 international arbitral tribunal ruling. The statement also condemns the Chinese Embassy for criticizing the minister. Defense Delfin Lorenzana, who last weekend said the weather was fine and boats had no reason to stay in the Ba Dau Rock area.

Warning

Duterte’s government responded to China’s April 3 statement with a statement that it hopes Filipino officials will “avoid any unprofessional remarks that may add to irrational feelings”. . On April 13, Chinese Foreign Ministry spokesman Zhao Lap Kien accused the Philippines of violating the United Nations Charter, the Law of the Sea and international law by invoking the 2016 ruling of the United Nations court. But Beijing insisted on rejecting.

Mr. Trieu warned the Philippines should see the situation “objectively and properly, stop exaggerating the problem to avoid any negative effects on the bilateral relationship between the two countries, stability and peace in the country. East Sea”. The Beijing representative also denied that the Chinese ships illegally present in the Ba Dau Rock belonged to the maritime militia.

President Duterte broke his weeks-long silence with an April 13 statement, insisting the dispute would be resolved through “peaceful measures” and would not “shape the relationship. Bilateral”.

“It will not be an obstacle to the positive overall development trajectory of our bilateral friendship,” the Philippine government leader said in the statement, citing increasingly deep cooperation. vaccine against Covid-19 and “economic recovery from the pandemic” between the two sides.

Reputation is compromised

Vaccine access has become a major concern for Mr. Duterte. Manila was shut down again last week as the Philippines faces its worst outbreak and is expecting much of the vaccine supply from Chinese pharmaceutical company Sinovac.

The Philippine President attended a March 29 celebration in which Chinese Ambassador Huang Zilian said the vaccine was a testament to the “closer cooperation in the new era” between the two countries.

Shahriman Lockman, a senior analyst at the Institute for Strategic and International Studies in Malaysia, said that this time, Washington was “not so naive” after a failed attempt in 2012 to reach a withdrawal agreement. retreating from Scarborough Shoal “did great damage to American prestige in Southeast Asia”. According to Mr. Lockman, the Biden administration is wary of the danger of sinking into this scenario and not knowing if they will eventually be blamed for escalating the situation, which is quite possible while the Philippines capable of reacting only in a perfunctory way.