Recently, a netizen shared a picture of a house with a small area, perhaps less than 2m wide. So the owner had to take advantage of a very small space next to the stairs to make a toilet. When the picture was shared, many people “rolled their eyes” because they couldn’t believe there was such a house. Although the owner tries to take advantage of the area, it seems that there is no entrance to the toilet. In fact, if you look closely, you can see that the owner has cleverly arranged the entrance to be a small board, which can be folded and stored when there is no need to go to the toilet. Most netizens think that this toilet is suitable for those who are adventurous and love to explore. However, the toilet does not have a door, so it is a bit embarrassing to go to the bathroom. “The owner is in the style of an action and adventure movie. If you have a stomachache and have to go to the toilet, this must be very scary.” , one netizen commented. Another said: “If you have to go to this toilet at night, you may fall face down. For those with a history of fear of narrow spaces, they probably won’t dare to go to this toilet again.” However, the narrow toilet is one thing, the detail that makes netizens equally afraid is the stairs. “The stairs are both narrow, steep and without handrails, going up and down this way is scary, even more scary than sitting in the other toilet.” A netizen expressed an opinion. Not long ago, a netizen shared a picture of a rather long house but less than 1m wide, surprising everyone. The sharer asked whether the owner of this house will sleep horizontally or vertically. As observed from the photo taken, the width of the house is not equal to a small table. Even if it’s hard for two people to go in For a person entering and leading a motorbike, it was also difficult to the point of leaning over. This image is real and not a photoshop product. This is the house of a resident in Dong Nai province. In the past, the image of this house has also caused a “network storm”. Inside the house there is a ground floor and a floor, an area of ​​​​1.3m x 10m.

Sun salutation Sun salutation yoga poses transmit powerful energies from the sun into the body, affecting the entire body. This pose consists of 12 movements. Movement 1: Stand up straight, feet firmly, hands clasped in front of chest. Movement 2: Raise your arms around your head, leaning back. Movement 3: Bend over and hug your ankles. Movement 4: Step one foot forward, lower the knee perpendicular, both hands on the ground. Movement 5: Bring your legs back, stretch your body. Movement 6: Bend your elbows and slowly lower your body, touching your forehead, nose, and chest to the mat. Movement 7: Lower the entire legs and hips to the mat, hands on support, body stretched high. Movement 8: Bring your hips up, bend in an inverted V shape, head down to your hands. Step 9: Repeat movement 4 but switch legs. Step 10: Repeat movement 3. Step 11: Repeat movement 2. Step 12: Repeat step 1. Repeat the sun salutation 8 times. Plank pose The plank yoga pose is similar to the straight-arm plank movement. This pose helps to tighten the abdominal muscles, toning the arms and thighs effectively. Lie on your stomach on the mat, inhale, prop your arms and toes to slowly lift yourself up until your arms are straight, your body forms a straight line from your head to your heels. Breathe deeply, holding this position for as long as you can. Warrior Pose 2 Stand on the mat, feet hip-width apart, arms relaxed at your sides. Exhale, take a big step to the left, turn the left toe out, lower the knee to create a 90 degree angle while rotating the right foot inward to the right 15 degrees, the right heel is in line with the center of the left foot. Raise both arms to shoulder height, palms facing down. Take a few deep breaths in this pose and then turn your head to the left, pressing your pelvis down as much as you can. Hold for a few seconds, then return to the starting position and switch sides. Repeat the pose 8 times on each side. Dolphin Pose Dolphin Pose strengthens the core, arms, and legs, providing slim shoulders. Start in a low plank position, forearms on the mat, toes on the floor, body creating a straight line from head to toe. Raise your hips, push up to form an inverted V. Breathe deeply, hold the pose for as long as possible, and then return to the starting position. Crocodile Pose Crocodile Pose is a variation plank movement that helps tighten the abdominal muscles, buttocks and thighs, and at the same time, tones the biceps. Squeeze your head in a straight arm push-up position, lower your body until your elbows are at shoulder height or lower than your shoulders, and your body forms a straight line from head to heels. Breathe deeply, holding this position for as long as you can. According to the Vienna (according to the Health )

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.

In recent years, stand-up paddle boarding (SUP) has gradually become popular in Vietnam and is loved by many young people. “SUP rowing is a sport that brings exciting and diverse experiences to many players,” said Nguyen Ho, founder of Saigon Cheo Station. Over the past 7 years, SUP (Stand Up Paddle-boarding), or stand-up paddleboarding, has gradually become popular in Vietnam and favored by many young people. In addition to curious guests who love to experience new things, this sport also builds a community of passionate players, long-term investment. Having been involved with SUP rowing from an early age, Mr. Nguyen Ho said that the number of young people interested in this experience has increased significantly in the past 4-5 years. “Every month, we can receive 600-700 regular students to practice, and the number of guests who come to rent SUP or experience the subject is difficult to count,” he said. Unlike kayaking or boating, SUP is a personalized sport. Therefore, the tools and playing equipment are all one. Players will stand on a large board and use paddles to move on the water. In fact, SUP is suitable for many types of terrain such as rivers, streams, canals, lakes, but it is still ideal when playing in open water such as the sea. Under the advice, the SUP site I chose was in District 7, HCMC. One of the reasons why SUP is increasingly popular with young people is that it can serve a variety of purposes: relaxing rowing, sports rowing and participating in SUP racing. Like many first-time players, I choose to relax in order to both experience the sport and see Saigon from a new perspective. With this need, Coach Ho advised me to use an all-round board, suitable for beginners thanks to its well-balanced design, easy to balance on the water. The cost for a stand-up paddle boarding session here ranges from 300,000-600,000 VND/SUP, depending on different types and types of boards. In addition, players can participate in a short 3-hour training course with a coach for VND 500,000 to receive instruction on the most basic skills of this subject. For any sport, preparation is a must to ensure safety and optimize the experience. In about 30-45 minutes, I was taught the basics of water safety, SUP skills and handling situations. For beginners, the trainer will teach the basic movements to steer the SUP board on the water, including how to hold the paddle, balance, row straight, steer the sides and turn. The above techniques are not too difficult to understand and complicated, but it takes time to get used to and practice when starting “real combat”. After the introductory lesson on how to paddle SUP, I switched to protective equipment during the game: life jacket and seat belt. Note, the seat belt connecting the paddle board and the ankle is a must, regardless of whether it is a beginner or a professional. Nguyen Ho said the station has the complete right not to let guests into the water if they refuse to wear a leg strap. “Wearing a leg strap is like wearing a seat belt when sitting in a car or plane. If you accidentally fall into the water, you can’t drift far from the board, so you can rely on SUP to float to the surface,” he explained. . Another note when playing water sports is that players need to pay attention to the direction of the wind and creek to choose the time and place to drop the paddle board and handle the situation. Because the place where I dropped the SUP was a canal, with sludge accumulating below, the coach advised to wait for the high tide to move smoothly. On the other hand, players should row against the current first, when returning, they can follow the positive current to reduce their strength. Even though I was fully equipped with knowledge, I was still a little nervous before going into the water. Contrary to initial worries, the SUP board is quite stable, with little wobble on the water when I sit on it. Initially, players are encouraged to row in a kneeling position to get used to the feeling of floating on the water, then stand rowing as the name of the sport. However, when I lost my balance or encountered high winds, the coach advised me to kneel down to stabilize, to avoid falling into the water. After a few minutes of getting used to the SUP in a kneeling position, I gradually became more confident, trying to stand up in the correct way as instructed: against the paddle on the board, using one leg as a pillar to borrow the force to stand up. Only then did I really shake off the initial anxiety and confusion to enjoy this “unique” experience. From the water, I can watch the bustling urban scene in the distance, immersed in the golden sunset. In the midst of the hustle and bustle of Saigon, seeing the city from a whole new perspective is an exciting experience. After about an hour of rowing SUP, I started to feel tired. Therefore, players need to have a good physical foundation, or choose a reasonable intensity and playing time. In addition, when encountering underwater situations such as high winds, falling off the paddle board, entangled in obstacles …, it is necessary to calmly handle it, do not panic. Because SUP is a water sport, players should wear lightweight clothing or sportswear with sun protection for ease of swimming, movement and avoiding sunburn. I also prepare an extra waterproof bag to store important things like phone, cash…

If you have not been able to buy yourself a satisfactory bookshelf, do not ignore the idea with plastic containers. Arrange the plastic bins linked together with the facing direction and then attach the wheels for convenience when moving, then select and arrange books and items into separate boxes for easy removal and storage. use. Too simple and convenient, right? TV shelf with large storage space The TV shelf is not only a place to put the TV, but also helps to store many electrical appliances, remote controls, as well as small items such as keys, wallets… so stuffy, stuffy. Using plastic containers plus simple layering skills will give you a nice shelf that can store those sundries. Turns into a small chair that can hold things You should notice when going to the market, sellers often use plastic crates like this and are packed on a simple wooden plank to replace a small chair. This idea is both comfortable to sit and work, easy to move and sure, waterproof and sunlight. The idea of ​​that plastic container can also be used by families who like outdoor activities, camping, picnics… At the same time, you can take advantage of it to store small items on the inside of the seat. Cart The original function of the plastic container is to store things. The material itself is designed to be highly impact resistant, not easy to break, crack. Instead of storing a crate, turn it into a row of crates and add a pair of wheels to turn them into a trolley. Very convenient to store a lot of things easily while moving heavy objects. Cat bed If you have a cat in your home, you know that they like to sleep in tight spaces, whether it’s in a closet, under a desk, or even in an inconvenient crate. This is easy to deal with by choosing a plastic crate that fits the cat’s body, then supports the bottom with a soft cushion and places it where the cat likes. So you have a lovely pet bed. Easy-to-move vegetable growing tray Plastic crates with openings are an advantage for ease of carrying and moving. Perfect for turning it into a vegetable tray in the garden, terrace… Just put the potting soil in a plastic container and start sowing the seeds, transferring the seedlings and counting down to the harvest day. If you’re worried about drainage, drill a hole in the bottom of the barrel. Another thing is that you can rest assured because the material is very sturdy and durable in all weather conditions. Built-in shelves for all cluttered spaces Let’s turn plastic containers into wall shelves capable of storing in cluttered spaces, lots of furniture. They both help your room become neat and tidy, and are quite creative and outstanding highlights.

Surfing in Siargao. For surfing enthusiasts Siargao is located in Surigao del Norte province, the easternmost of the Philippines, 805km from the capital Manila, with an area of ​​437km2. This island was “awakened” when American photographer John Seaton Callahan published pictures in Surfer magazine in 1993. Shortly after being discovered, this place quickly attracted a large number of tourists to surf. . Surfing has become a traditional culture in this beautiful island. Siargao deserves to be the “surfing paradise of the Philippines” with 15 world-class surf spots, the most famous of which is Cloud 9. The fault reef to the right gives Cloud 9 fierce waves. , tall, thick and hollow tube, challenging even professional surfers. The waves in Siargao are ideal all year round but are most perfect from mid-August to early November. Siargao Cup is held annually in September-October, attracting thousands of participants and it is a sign of status. of the island in the world of surfers. Even if you’re not a surfer or haven’t reached the skill level needed to deal with the waves at Cloud 9, you should still come and take a stroll along the boardwalk leading to the station. indoor observation – where you can enjoy spectacular surf. This is also a great place to take pictures of the ocean. If you don’t know how to surf, you should sign up for an accelerated course. Most surf centers are run by Australian surfers who consider Siargao their home. Interesting experiences In addition to surfing, clear sea water, diverse marine life and many colorful coral reefs make this a great diving destination, such as Casulian, Pilar Twin Rocks, Shark Point and Seeco Reef. Boating activities on the blue water, between white sand and bright yellow sunshine will definitely bring visitors many unforgettable experiences. Try “slow living” with Siargao by walking on the romantic beaches, under the shade of coconut trees or swinging in a hammock to watch the sun fade over the sea. At the northernmost point of Siargao island is Taktak – the only waterfall on the island with unique value with cool fresh water flowing into a shallow tank. Although the waterfall is not too majestic, in return, it is surrounded by beautiful natural scenery with verdant forests and cool smooth water. If you want, you can immerse yourself in the clear lake at the foot of the waterfall and listen to the melodious birdsong. After exploring the scenery on Siargao Island, visitors can take a boat cruise to the neighboring islands. The nearby island of Guyam is a deserted, uninhabited paradise with white sands dotted with coconut palms. Next to it, there is an impressive Naked Island with a 200m long open-air sandbar that is not obscured from any angle. Daku has more locals, the beach is breathtakingly beautiful, and it’s a place to go freediving or scuba diving. Siargao’s wild beauty captivates people. Priceless wild beauty Dressed in a dreamlike landscape, Siargao is blessed with an extremely diverse flora and fauna, from vegetables to trees, sea turtles, large fish or non-poisonous jellyfish, not to mention a wide range of species. other terrestrial wildlife. The name of the island is derived from “Sha-gow” – the name of a species of mangrove that is abundant on the island. Siargao owns an isolated location, without an international airport, so it still retains the wild, natural beauty that many other islands have lost due to the tourism boom. The number of visitors to Siargao every year is moderate. This helps the island with a population of about 200,000 avoid overcrowding, pollution and commercialization. In addition to the wild natural beauty and impeccable service quality, Siargao also attracts visitors thanks to its unique cuisine. Seafood is a staple in resorts and restaurants. Barracuda at Siargao Inn and Tataki tuna in Sagana top the list of must-try items. The absence of single-use plastic is a big plus for restaurants on the island. In 2019, surpassing famous names such as Tahiti, Hawaii, Bora Bora, Bali…, Siargao was voted the most beautiful island in the world by Conde Nast Traveler magazine. Siargao has just developed tourism, still remaining wild, rustic, peaceful and clean, so it is easy to understand why this is one of the destinations that should not be missed in the journey to visit the country of thousand islands.

Times Square: A neighborhood in Manhattan and nicknamed the “Crossroads of the World”, Times Square is one of the most famous and bustling places in the world with a never-ending flow of people. The Statue of Liberty: The Statue of Liberty is a large neoclassical sculpture located on Liberty Island in New York Harbor. This is not only the symbol of New York City but also the image representing the whole of America. Today the Statue of Liberty has become a top tourist attraction in the world. Empire State skyscraper with dignified and modern architecture, is one of the famous tourist attractions of the city. The view of the whole city from the 86th floor is a special feature that attracts many visitors to this building. Grand Central Central Station: Grand Central Depot Station was built in 1871 and soon became a major central station. This magnificent, vibrant center for commuters is this month’s must-see attraction for architecture lovers. Coney Island: With its sandy beach, gently rolling waves, and cool boardwalk, visitors can feel like Coney Island is a world away from frenetic Manhattan. When you come here, enjoy the famous hotdog at Nathan’s Famous restaurant. The Metropolitan Museum of Fine Arts (also known as the Met Museum) – one of the largest art museums in the United States, it owns a lot of valuable art collections and the most unique artefacts in the world. world. SoHo: SoHo is still one of the largest shopping streets in New York. The neighborhood specializes in big brands such as J. Crew, Pottery Barn Bloomingdale, Prada… You can find all fashion brands here. The National 9/11 Memorial is a memorial to the victims of the terrorist attack on the twin towers of the World Trade Center in New York and was built in the former location at the WTC Twin Towers. destroyed. Chinatown in Manhattan is currently the place with the largest concentration of Chinese people in the United States. Chinatown is not only home to the largest concentration of Chinese people in New York, but also an attractive tourist destination with hundreds of restaurants, markets and shops on crowded streets. Brooklyn Bridge: The Brooklyn Bridge is not only one of the engineering masterpieces of the 19th century, a must-see when visiting New York, it is the first steel rope suspension bridge and the longest suspension bridge in the world. world at the time that it was built with a length of up to 486m. Williamsburg, Brooklyn: Visit the Williamsburg neighborhood to visit countless shops displaying unique works of art. Central Park: Central Park was designed by two architects Calvert Vaux and Frederick Law Olmsted. This place is likened to the jewel of New York. Visitors can tour by bicycle, enjoy the sound of guitar and enjoy pancakes or pumpkin waffles in a gentle, green space.

Whenever I open the social network, I often define the sea as a place where beauties are in bikini, families gather at tables full of seafood. Big crabs with round red eyes. The grilled cow skin fish with its whole skin still smiled. Aromatic ocean in a plate of snails sautéed with garlic or a blister of white squid grilled on red charcoal. The endless sea means wealth that people can roll their hands down and turn into valuable bills and houses a few floors after a few years you return. In South America, the central coast of Chile is chilly the morning the fish come. The boats stopped in the midst of a giant wave of waves, waiting for the crane to lift off the broken wavehead (sometimes the waves could flip the boat when suddenly turned violently). On the wharf, a shark corpse is about the size of an adult calf or the size of a crippled child. Body is cut in half. Half scattered. Gray and white flesh in cold weather. Swarms of seagulls and pelicans swooped down, waved the area a few waves of fish to dissolve into sponge. The people of Central Chile see little or no benefit from shark meat. They were caught in the net during the late night fishing trip. Move. Torn. Broken double. The fish net lurked out of the water when the electric pulley started running. Tons of fish were moved into containers, needles, cars, trucks … A few dozen shark corpses were gradually thrown into the water, wiped away. Senseless. No one cares. Mexico and the Gulf Coast are on one of the most beautiful coasts towards the Pacific Ocean – a winter refuge for North Americans. In the midst of the graveyard of meaningless wastefulness, the existence of a small ocean. It is no longer a few-storey houses, your trip is well-off in the monsoon season, no longer is a ton of sparkling white seafood swimming amidst the cold rock flowing into the trunk of the car to the restaurant in the city. The ocean is just a few broken heartbeats because the sharp fish nets cut innocent beings in half (and have no meaning after that slaughter). That day, as I swam on the board out of the wave’s nose, the small shimmering fish, half gray, half blue, circled around me like a breath of color. I felt my hands feel cold – stained with the bloody blood and deadly body of the shark. I caught a dumbfounded look. I gradually convinced myself that the ocean containing the other dimensions of space was obscured by the world. I’m frivolous and ignorant. But not so that the sea is reduced to a shark making porridge and wealth counted by digital photo paper. In West Java, summer waves are as beautiful as the muscular muscle of a fisherman who stays in the sun during his youth. I dived into a small rock that protruded off the island, letting my mind wander by a passing silver-bodied fish. He used his beak to rustle the green sea grass anchors that latched onto the rock. The cycle of proliferation went on in the instant I could see. When I used my best to catch a wave, stood up from the board, I was shocked to realize that the tiny fish swimming with the snapper earlier waved to cling to the wave, accompanying the board in the euphoria of the wave. wave. Indonesians have a sea on the porch. The night the fish came back, the whole village came to welcome. The boats revolve up to the sand. On the boat, the fish net was heavy. The same tons of fish are loaded with frozen trucks, the needles are full of licking their mouths and transported to the morning market. But right on the beach, the fish do not sell or eat, the fisherman drops it on the sand. The children picked up each fish and threw them to the sea. The tail waved the swimming area quickly following the approaching waves. There are still unhappy zombies stuck on the beach. Follow the waves gradually lost. Just a few hours later, the beach was quiet as if there had never been a dissection to multiply the wealth for the islanders of thousands of generations. The Indo-people are the world’s leading fish dependent population. Most of the food, nutrition, and life they get comes from marine fish. This giant island country of more than 17,000 islands is also home to the richest and most diverse marine ecosystem in the world. Each fish that the children release to the edge of the water will become a large flock of fish for the night market. On the big islands, when a huge bunch of plastic rubbish washed up the coast, the Indonesians I met often said: they fear fish will be stuck, will die, will suffocate the wrong piece of plastic. Fear of fish is gone. Fear of hungry meals like water. The position of the people in the sea is tied to the current that gives birth to them. The sea antagonizes like a monster that sleeps in the wavy Punta de Lobos bay. Quiet like the edge of the blue Panama City inside the brackish muddy beach exposed between the two sides of the sea. Sky-blue and generous as the Indonesian ocean. But then, on long trips, I met a Mexican sea. From California (USA), going straight south to the headland of Baja California (Mexico), giant blocks of land block in front of the sea like a strong array of colors of a bold and generous creator. Sea in departure From Punta de Mita, in the afternoons on the waves, I met a green turtle with yellowish brown cavities. He walked slowly through each layer of water, nibbling on sea grass, moss, and up and down slowly catching the sun’s breath through the water. A few days later, beside him was another friend, a dark brown-shell turtle friend as thick as a submarine patrol the bay. One day when he fell from the wave, he swam right next to him, almost able to touch. Then when the water changed, the large fish bravely approached the shore. The villagers in the village spread fish nets all over the surface of the water. One time I dropped my diving board deep, the fish net was stuck like a maze, sharp and threatening, and wrapped tangerines into layers as far as people could not swim to. “Does the turtle know how to slip through the net?” Fishing in Indonesia. The answer came in that anxious afternoon. I was swimming near the reef and the end of the fish net. Suddenly, at that moment a local boy jumped off the board, dived in the net many times, as if struggling with something full of resistance below. He got up and took a gulp of water, then went down, then up, a few times like that. When we thought he was drowning in need of help, many people swam over. At that moment, he grabbed a piece of net and popped it up. “Turtle”, “Turtle”, he stroked his face full of water. Turns out, the turtle stuck one leg in the net, thrashed. Having to remove the net but cannot tear (the net is the property of the villager), he dives down, looks at the mesh wrapped around the turtle’s leg, then swims a few rounds, struggles with the panicked turtle, finds all the way. gradually loosen the nets that cling to the legs, until the turtle can escape swimming. The accident was over, I saw the shadow of the turtle sweeping the bottom of the water, then dissolving into the color of the light. Disappear. Then the sea also turned, the fish was no longer close to shore. The nets were removed, giving freedom to the sea. Occasionally summer noon floating in the water, I try to remember two shells like a drifting boat sweeping through every stone, corner of the moss. The turtle did not return to the beach. The sea of ​​Punta de Mita is as magical as in a magical story that makes people walk in the street and remember the beautiful day that you have not seen until it turns into a smiling skull at the festival of people. joyful death. I swim through the sparkling seasons, happily playing next to a thousand waves, but can’t shake off my deep nostalgia for the strange creature that used to hang around with me for months and days, now disappearing after one encounter. Fish nets, with extreme panic in exile across the high seas. One time, in my dream, I saw the sea leaving people – not the infinite body of water – but the inhabitants who form the spirit of the sea, refusing to live by the side to face an unforgiving scheme. of the human race. The hunger was real – a crab with its eyes open in a passionate steamer, a tortoise’s meat on the banquet table, a Japanese television proverb praising the whale-killing profession. Prosperity filled the citadel with the smell of the sea in the smell of necrosis. Suddenly I saw the sea devour me – in the loneliness of the plague-like spread. Posts and photos: Khai Don

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