Face bowing gesture This is a move you can come across in any yoga sequence because it is so familiar. The pose helps to stretch, strengthen the muscles and balance the spine. It also makes you more mentally alert. The reverse flow of energy generated when doing this movement is very good for breathing, reducing stress and anxiety. Close-up posture You can use a small pillow, thin blanket, or rug under your buttocks. Inhale deeply, exhale gently while pulling your body close to your knees. Remember not to try to pull your body down with your head, but use your back. No need to push yourself too deep if you are not resilient enough. Hold this position for about 3 minutes and then slowly raise your back again. The movement will relieve tendon pain in the elbow, stretch the spine, relieve back pain. It’s a bit challenging, but it will also make you feel more comfortable with regular practice. Baby Pose Experts have confirmed that the therapeutic benefits of this move are endless. It lightens the mind, relaxes the hip area, stretches the ankle joints. For those who have practiced yoga for a long time, this move helps them find the right feeling about their body and person. Hold this pose until your body feels “enough”. Meditate Sit cross-legged. Choose the most comfortable way to cross your legs, just keep your back straight. Relax your hands comfortably, close your eyes and temporarily distance yourself from the outside world for a few minutes. Just like that, just like the name of the move. Put your feet on the wall This movement helps the body eliminate toxins and release bad energy. Just by changing the flow of blood, you can create a new source of energy, helping to relieve ailments like headaches, insomnia and anxiety, even mild depression. Lying meditation To finish the yoga sequence, lie comfortably on a mat or a thin blanket. At that time, your body is having the greatest contact with the ground. Let your limbs spread freely, breathe rhythmically and steadily, bring your imagination into harmony with nature, clouds, flowers and grass, and gently smile and relax for 2 minutes. The only thing you should pay attention to is not to let yourself fall asleep. Posts: Beautiful Lifestyle

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.

Things to keep in mind when exercising at home The big difference when practicing at home and when going to the gym, you will be guaranteed the best training conditions from: equipment and machinery to support the training process. There is a support coach to guide the exercises. The practice environment with many participants makes it easier to create an atmosphere of excitement… So when choosing to practice at home, to get the best effect, you need to pay attention to choosing the method that is really suitable for you and Note the following points: The ideal time to exercise at home is from 16:30 to 18:00. Exercise at home should be maintained regularly and regularly. Absolutely do not practice intermittently, so it will not be effective. Dead Bugs Exercise. Exercise V-Ups. Crab toe touches exercise. Make sure the training space is free of any obstacles and large enough for a variety of exercises. Choose to use the right shoes. Practice exercises with increasing intensity, from easy to difficult. Be careful not to overdo it. If you rush and exercise too much, it can lead to muscle and joint injury. With any physical activity, proper warm-up and stretching is important to reduce the risk of injury. Spend 10-15 minutes doing light movements to pump blood and warm up joints and muscles. Increasing intensity will increase your heart rate and make you sweat. Note, if you plan to focus on a certain muscle group, you should spend a lot of time warming up that muscle part. Practicing at home doesn’t have much excitement, so you get bored easily, the practice will not be effective. You can’t even build muscle if you just practice the same movements over and over again. Therefore, you should consider coordinating and flexibly changing exercises. Drink water before, during and after exercise to avoid cramps, fatigue. If you have to work out intensely or sweat a lot, consider sports drinks with electrolytes. Should increase foods rich in vitamin C, vitamin D, calcium, iron and electrolytes to avoid injury, support sports activities … After your workout, spend at least 5-10 minutes relaxing your whole body, doing light, low-intensity exercises for a long time to reduce muscle soreness, risk of stiffness, and future injury. Relaxing the body also allows the heart rate to gradually lower safely. After exercising, let the body rest for about half an hour and then have dinner. Quality sleep is very important. It affects recovery, metabolism, muscle growth, weight control, and mental health. One way to improve sleep is to eliminate any distractions like electronics, lights, and noise for at least 30 minutes before bed. Exercise Heel taps. Climbing exercises. How to exercise at home to get 6 pack abs Dead bug exercise: Lie on your back with your arms raised towards the ceiling, and at the same time bend your legs so that your thighs are vertical to your hips and your knees are bent at an angle of about 90 degrees. From that position, slowly straighten your right leg, lowering your left hand behind your head. Then return to the starting position and repeat the same thing for your left leg and right hand. With this exercise, you must always keep your back touching the floor. Don’t forget that your feet and hands should be a few centimeters off the ground. The exercise works on different parts of the body at the same time, thereby helping to strengthen the body and tone the abdominal muscles. Crab toe touches exercise: Sit down with knees bent and feet side by side. Put your hands behind your back, then lift your hips off the floor. Kick your right leg straight up and touch your right foot with your left hand. Return to the starting position and repeat the same thing with the left leg, right hand. If you want to double the effect, try to lift your butt as high as you can and always squeeze your core muscles. This is one of the best moves to work out the lower abs, glutes, and tendons. It can also help you develop impressive core strength, improve endurance, and boost metabolism. Heel taps exercise: Lie on your back with your arms next to your body. Next raise your legs and straighten them 90 degrees off the floor. From this position lower each leg in turn and touch the floor with your heels. Make sure your legs are perfectly straight and don’t rush. The slower the heel is brought down, the more effectively the lower abs are exercised. Doing this exercise at least 3 times a week will tone your abs, glutes, and hip muscles. This exercise also specifically targets the lower body and makes it more stable. V-Ups exercise: Lie on your back on the floor, legs straight and touching. From here, lift your body up with the help of your elbows. Raise your legs up to form a V from your torso. Hold this position for 5 seconds. Then slowly lower your legs, while supporting your upper body with your elbows. Note: Relax, do not strain the neck. The arms and legs should also not be bent. Remember to exhale as your body forms a V. Inhale as you lower yourself down. This exercise mainly works on the mid-abs. It also exercises the pelvic and intercostal muscles. These are the positions you need to work on to get your dream abs. Climbing Exercise: This pretend climb is a compound exercise that works many different muscle groups at the same time. This includes the glutes, quads, hamstrings, and core muscles in the abdomen. Start in a high-arm plank position with your hands shoulder-width apart and your legs straight. From here, bring your right knee up under your chest, then return to the starting position. Do the same thing with the left foot. It is important to keep your back straight and increase the speed slowly.

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.

Cross your arms and stretch them in two directions – left to right and right to left, each stretch for 30 seconds. Do it 3 times. Movement 2 Straighten one arm in the air and slowly lower it down to your back. Next, place your other arm on your elbow and gently press until you feel a stretch. Hold this position for 30 seconds before switching to the other arm. Do it 3 times. Movement 3 tác Lean against the wall and keep your back straight. Start bringing your arms out in front of you and hold for 30 seconds. Then, bring your arms back, so that your hands are parallel to your head at a 90-degree angle. Hold for another 30 seconds. Do it 3 times. Movement 4 tác With your back straight against the wall, keep one of your arms out to the side parallel to the ground while the other arm is extended straight up, touching your back. Hold for 30 seconds and switch hands. Do it 3 times. 5 . movement Grab a (filled) water bottle and raise your arms straight up. Hold this position for 30 seconds before bringing the water bottle behind your head, arms extended straight back. Do it 3 times. If you want to lose biceps fat faster and more effectively, do these 5 moves twice a day – once in the morning and once at night before going to bed.

The balance ball is a versatile exercise tool in sports (yoga, pilates) and is extremely supportive in exercises to treat back pain, and at the same time increases the strength of the central muscle group (including back muscles, muscles of the back, core muscles, etc.) abdomen, intercostal muscles, glutes). Beautiful Online introduces 4 simple movements with a balance ball to help relieve back pain and improve your posture. 1. Back extension exercise: Exercises that target the core muscle group will strengthen the back and improve posture. Step 1: Place your belly on the balance ball and keep your balance by extending your legs, toes on the floor. Step 2: Put your hands in front of you, cup your fists, thumbs out to the sides. Step 3: Inhale, when exhaling slowly raise the upper body as high as possible, chest lift off the ball, lift arms wide. Inhale and slowly lower your body back to the starting position. Pay attention to breathing evenly, deeply, slowly to promote muscle groups to work more effectively. Do this exercise 15 times in a row. 2. Superman exercises with the ball: Your entire back will be really burned after this exercise. Step 1: Lie on your stomach, use your feet to hold the ball. Squeeze your abs, bring your hands out in front of you. Step 2: Inhale, hold the ball tight, and raise your knees, abs, and arms overhead. Hold this position for 10 seconds and then slowly release your body back to the starting position. Repeat this movement 10 times in a row. 3. Upper back exercises: The exercise helps to expand the chest, exercises the shoulder and upper back muscles very effectively. Step 1: Put your belly on the ball, keep your balance by spreading your legs wide, straighten your legs, and touch the ground with your toes. Step 2: Bend your elbows, gently bring your hands behind your head, interlaced hands. Keep your fingers and arms tight and avoid letting your arms hang over your head. Step 3: Inhale. As you exhale, try to lift your upper body as high as possible. Inhale and slowly lower your body back to the starting position. Pay attention to perform the exercise slowly, slowly to promote effective muscle groups
than. Perform 15 times in a row/exercise. 4. Cross-balancing exercise on the ball: This exercise will stimulate many muscle groups and increase your balance. Step 1: Place your belly on the ball, balance by using your hands to support the ground at shoulder height, feet shoulder width apart. Step 2: Simultaneously raise the right hand and left leg, keep the arm and leg straight for 2 seconds and then slowly lower back to the original position. Do the same with the left hand and right foot. Try to perform rhythmically and slowly, keeping your body as balanced on the ball as possible by squeezing your abs, glutes, and thighs. Repeat this movement 20 times, alternating between sides. Posts: Beautiful Lifestyle

Although pencil skirts are attractive to the wearer, they can also cause low back pain. Tight skirts can restrict movement in your hips, putting strain on your spine. The same thing happens when you wear a pair of high heels. Shoes cause your feet to be placed on an unnatural height, thereby causing the muscles in your lower back to shift. If you want to wear fashionable clothes without affecting your health, choose a skirt that allows your feet to move freely and choose shoes with heels less than 5cm. 2. Drink soft drinks often Carbonated soft drinks are not a healthy food guaranteed to provide your body with energy. Besides posing many health risks, this habit can worsen your back pain. Drinking soft drinks regularly can lead to kidney stones and cause severe back pain. In addition, soft drinks also cause gas to get trapped in the digestive system and put pressure on your spine. If you feel low back pain after drinking a coke, you need to add more water to your body. 3. Excessive stress When your body releases stress hormones, your muscles will instinctively tighten. Next, muscle tension leads to painful sensations in the neck, shoulders, and back. Studies have shown that taking some time to relax each day effectively improves back pain. 4. Sleeping on an Unsuitable Pillow When you sleep on a pillow that is too big, you may find it comfortable, but this can lead to back pain. Most pillows place your head in an unnatural position, which puts pressure on your neck and spine, causing pain and difficulty sleeping. If you can’t get used to sleeping without a pillow, find a pillow that is adjusted to your own measurements and place another one between or below your knees. These sleeping positions have been shown to reduce stress on your spine. 5. Washing dishes the wrong way Leaning over the sink while washing dishes puts pressure on your lower back, causing the muscles in this area to stretch. When you maintain this pose for a few minutes, you may experience back pain. To avoid straining your lower back, prop up one leg on a small stool. This will help you correct your posture and keep you from straining your back. 6. Take the stairs often While taking the stairs is often considered a healthy habit, it’s not the best way to stay in shape if you’re suffering from low back pain. If you have knee or back pain, it’s better to consult your doctor before using the stairs for exercise. 7. Reading in bed The habit of reading a few pages of a favorite book before bed can lead to stiff shoulders and back. The fact that we lean back while reading in bed puts strain on the spine and muscles in the lower back, leading to pain. If reading before bed helps you relax after a busy day, invest in a chair that supports the spine.

Illustration. Image source: Internet The benefits of push-ups include increased joint support, muscle tone, and strength. Push-ups are especially effective at strengthening the muscles around the shoulder joint. Increasing the number of push-ups gradually will build enough strength in the muscles. It should be noted that overloading weakens muscles, which can lead to muscle and tendon injuries, according to Medicine News Line. Increase muscle and strength There are several different variations of push-ups, and each activates the muscles in different ways. One small study looked at variations such as standard push-ups, wide push-ups, narrow push-ups, forward push-ups, and backward push-ups. Research has found that push-ups backwards with your hands shoulder-width apart but 20cm behind your shoulders – activate the most muscle groups. The authors concluded that the backward push-up may be the most beneficial push-up variation for upper body strength, according to Medicine News Line. The chest area is more muscular and firm, more robust Men also often imagine that if their chest muscles are bigger, it will make them more masculine. When doing push-ups, they can work the chest muscles at the same time. This is really a special case that only with push-ups can you achieve this goal, from loose muscle to a toned muscle. After a period of practice, the entire pectoral muscle is better shaped and looks more attractive. Reshape the body to be more standard In terms of appearance, people who regularly do push-ups will have a more elegant and beautiful physique. As we often say “standard form”. Due to the nature of the job, many people will have to sit and work all day, the body has the wrong posture, not only makes the muscles work poorly and you can also have a hunchback, affecting your physique and image. . If you persist in doing push-ups for a while, you will soon realize your body becomes noticeably better. If you are busy, do this exercise in the morning and evening, until you reach 100. This is a very good pose for body shaping. Because when doing push-ups, the whole body will be straightened and at the same time stretching the back will be clearer with a feeling of evenness and strength. You will have an extremely attractive, masculine body. Stimulate metabolism Planks are a great way to challenge your whole body because doing it daily will burn more calories than other traditional moves such as sit-ups. The muscles you strengthen through this exercise on a daily basis will ensure you burn more energy, even if you are sedentary. This is especially important for office workers who spend most of their time sitting at a computer. Even better, doing it 10 times a minute before or after work will increase your metabolic rate and keep it high throughout the day (and even during sleep).

Shoulder bag: Shoulder bag to be carried by hand or worn on the forearm. Because it is made of hard and quite heavy materials, carrying or wearing this bag easily puts pressure on the neck and shoulders, causing back pain. To minimize fatigue, you can clip the bag under your armpit like a purse. Crossbody bag: Crossbody bag is designed to be worn cross body but most women usually carry it on one shoulder. Wearing the wrong bag can lead to back and neck pain. Should wear a crossbody bag and often change sides to evenly distribute the pressure on both shoulders. Sports box bag: Square or round box bags are often used to store clothes and sports equipment or carry luggage for short trips. These bags are often heavy, if carried for a long time, it can be dangerous to the spine. You should wear it over your shoulder and change sides often. Backpacks are the type of bag that causes the least back pain, but provided you wear them correctly. Backpacks often have thin straps, wearing them on one side or wearing them too low can also lead to spinal and back injuries. You should choose a backpack with wide straps for better weight distribution. In addition, remember to wear both shoulders and adjust the backpack as high, as close to the back as possible. Briefcase (leather bag): A briefcase used to carry documents and laptops. This type of bag is usually made of leather or hard material, so it is quite heavy, easily causing arm, neck and back fatigue. Choose a backpack with a strap to distribute the weight more evenly. Handbags are usually small in size, specialized for parties. This type of bag can hold few items so it does not affect the back too much. However, if you hold your hand for too long, you may also experience fatigue and pain in your neck and arms. To give your hands a break, switch sides from time to time to relieve shoulder strain, you can clip the bag under your arm and switch sides from time to time. Tote bags are popular because they can hold a lot of things. However, the larger the tote bag, the more harmful it is to health. Because it holds a lot of things, the bag is very heavy and can only be carried on one shoulder, so it is easy to lose balance and damage nerves in the shoulder. You should avoid putting too many things in the toe bag and alternately wearing the bag to avoid muscle strain and nerve damage. Small handbags are a fashion trend from the 90s and have only recently returned to fashion. Holding the bag in your hand for long periods of time can strain the muscles along the arm and cause the body to shift to one side. If you want to use a small bag, you should choose one that can be worn on the hip to relax your hands. Chain bags look more fashionable than large shoulder bags but are easy to cause shoulder and back pain. However, metal material easily leaves marks or even bruises on the shoulder when worn for a long time. To minimize this situation, you should wear crossbody and often change sides. Photo: BS. Invite readers to watch the video “Destroy the warehouse containing nearly 8,000 smuggled fashion products”. Source: TH TP CT.

Exercises in the lying position Flexion and extension of the ankle joint: Lie on your back on a bed or exercise table, straighten your legs, raise your left leg off the bed about 30-50 degrees, then practice stretching the ankle joint, then flex the ankle joint to the maximum 10-15 times. Bring the left leg back to the starting position, and do the same for the right leg. Rotate the ankle joint: Lie on your back on a bed or exercise table, straighten your legs, raise your left leg off the bed about 30-50 degrees, then practice rotating the ankle joint from right to left and then from left to right 10-15 times. Bring the left leg back to the starting position and then do the same with the right leg. Cross your legs: Lie on your back on a bed or exercise table, straighten your legs, then lift your legs off the bed and practice crossing the left leg over the right leg and then the right leg over the left leg alternately 10-15 times. Then bring your legs back to their original position on the bed. Cycling: Lie on your back on a bed or exercise table, raise your legs off the bed, flex your hips and knees, then practice like pedaling a bicycle with both legs 10-15 times. Then bring your legs back to the original position on the bed. Exercises in the sitting position Leg lift: The practitioner sits on a chair of appropriate height, with both feet close to the floor, ankle joints, knee joints, and hip joints perpendicular; straight back; Body weight is evenly distributed on both buttocks and legs. Then alternately lift the right foot off the floor, straighten the right leg, then bring the right leg back to the starting position, do the same with the left leg, 10-15 times each, then practice with both foot. Tiptoe: The practitioner sits on a chair with the appropriate height as in the exercise above, then performs heel-to-toe exercises, alternating left and right legs, then both legs at the same time, doing 10-15 reps as follows: so. Flexion and extension of the ankle joint: The practitioner sits on a chair as in the above exercise, then lifts the left leg off the floor, straightens it, then exercises to flex and extend the left ankle joint to the maximum (full range of motion) 10-15 times, then bring the left leg Return to the original position, repeat the same exercise for the right leg 10-15 times. Rotate the ankle joint: The practitioner sits on a chair, feet are placed on the floor about 20 cm apart, then lifts the toes of the right foot off the floor with only the heel close to the floor and then rotates the ankle joint inward and outward from 10-15 reps, then do the same for the left leg and both legs. Bend and stretch the legs alternately: The practitioner sits on a chair, then alternately lifts each leg off the floor, flexes the ankle joint, knee joint, and hip joint, then straightens that leg, bringing it back to the original position, continue like this 10- 15 times, do the same with the other leg. Practice 2-3 times a day. Exercises can help reduce varicose veins and prevent complications. Exercises in the standing position Flexion and extension of the ankle joint: The patient stands, lifts one leg off the floor, and then exercises to flex and extend the ankle joint to the maximum from 10-15 times. Stand back to the starting position, lift the other foot off the floor and perform the same exercise as with the leg. Rotate the ankle joint: The patient stands, lifts one leg off the floor, straightens that leg, then exercises to rotate the ankle joint from the inside to the outside and from the outside to the inside for 10-15 times, then return the foot to the original position on the floor and continue. Do the same exercise for the other leg. Exercise 2-3 times a week. Raise your feet in place: The patient stands, then takes 15-20 steps in place by making the steps higher than usual. Sit down and stand on tiptoes: The patient stands upright, can hold onto something nearby if needed, then sits down as if half squatting, then straightens up again, then tiptoes to stand on top of the toes, and then Sit down, repeat 10-15 times. Toe-walking: The patient stands upright, then raises both heels to stand on the toes, then walks about 15-20 steps with the toes (toes). Walking on heels: The patient stands upright, then raises the toes to stand on both heels, then walks about 15-20 steps on the heels. If you have to stand for a long time from 30 minutes to 1 hour, you should do the above exercises 1 time. Exercises can help reduce varicose veins and prevent complications. Exercises should be done regularly, gently, with full range of motion; Do not rush, do not hold your breath while practicing. Practice 2-3 times a day. Other exercises In addition to the above exercises, forms of exercise such as swimming, walking, brisk walking, jogging, aerobics, dancing, are also very good for health and also for the vascular system.

1. Wear tight skirts and high heels: A pencil skirt can make you seductive, but it can also cause back pain. Tight skirts limit movement at the hips, straining the spine. Similarly, when you wear high heels, too, the habit of high heels causes your legs to drop unnaturally, causing the lower back muscles to move. To avoid back pain, choose comfortable skirts and shoes with soles less than 2 cm high. 2. Regularly drink carbonated soft drinks: This daily routine can lead to kidney stones and cause severe lower back pain. Carbonated beverages can also lead to air trapped in the digestive system and put pressure on the spine. If you have back pain after drinking carbonated water, you should try drinking more water. 3. Stress, anxiety: When your body releases stress hormones, it causes muscles to instinctively tighten. Tension will lead to pain in your neck, shoulders, and back. Studies have shown that relaxation can effectively improve back pain. 4. Using inappropriate sleeping pillows: Sleeping pillows too high make you feel comfortable, but also potentially causing back pain. Most pillows put your head in an unnatural position, which puts pressure on your neck and spine, causing pain and poor sleep. 5. Wash dishes in the wrong position: Bending over when washing dishes can put pressure on the lower back, causing the muscles in this area to stretch.When you maintain this position for a few minutes, you may experience frequent back pain. To avoid straining your lower back, place one leg on a small chair. 6. Regularly take the stairs: Although taking the stairs is considered a healthy habit, this is not the exercise method to maintain the best shape if you are suffering from low back pain. People with knee or back pain should consult their doctor before exercising by climbing stairs. 7. Reading in bed: The habit of reading a few pages on the bed before bed can lead to stiff shoulders and back. Sitting with your back in bed reading a book can strain your spine and lower back muscles, leading to soreness. Photo: BS. Invite readers to follow the video “Homework helps improve physique”. Source: TV Blue.

Sleeping position helps you to have a fresh face with no wrinkles We need to get used to it lie on your back while sleeping . Because this pose has many advantages such as: your spine is tense as your body relaxes without any stress or pressure. If your neck area gets tight, this can lead to headaches. In addition, lying on your back while sleeping not only helps to stay healthy, but also helps to preserve your beauty. Research has shown that sleeping face-to-face with a pillow causes wrinkles to appear due to gravity. This will not happen when you sleep on your back. To make your supine position more comfortable, you should choose an orthopedic pillow. Leg pillows help relax the spine Sleeping on your back is both beautiful and healthy. But in order to maintain correct posture, you will have to touch a fairly hard surface. To offload this, place a small pillow under your knee. It will help you to keep the natural curves of your neck and back. Sleep without pillows Pillows were invented to support the body while sleeping. But those who like to lie on their stomach should probably ignore it. Scientists have concluded that sleeping on their stomach causes the spine to appear unnatural and the pillow, in this case, makes the situation worse. To reduce the stress of sleeping in this position, it’s best to sleep on a flat surface. If you find it difficult to get used to, put a small cushion under your forehead, it will help you breathe easier. Usually, sleeping on your stomach is considered the most unhealthy position for the body. But those who are used to this pose can use a thin cushion under the abdomen and hips, which will help maintain the natural position of the spine. Alternatively, try using a flat pillow for your head and consider opting to sleep without a pillow. Pillow Lying on your side is much more helpful if you use an extra pillow. You must have seen special pillows for pregnant women. They provide additional support to the body, thus eliminating tension from the hips and waist. This effect can be applied to anyone. Pillows that fill the space between the body and the mattress restore the natural position of the spine. Invite readers to watch the video “Japanese style sleeping cafe for the office world”. Source: VTV24. Fetal position This pose seems to be the most comfortable. Whenever we think of a warm bed, we immediately have a desire to curl up. has advantages: thanks to the correct curl, the joints open up. Embryonic posture can be good for people with disc herniation. Sleep hugging each other It’s great that you can hug your loved one to sleep. And this sleeping position is also good for your health. According to research, hugs promote oxytocin production, which reduces arterial pressure. This means that it reduces the risk of cardiovascular disease. Above all, sleeping together brings a feeling of intimacy and increases the level of trust between the two of you. All you need to do is split the blanket and enjoy the sleep.

Lie on your stomach Many people like to sleep this way, but it is not the best way to sleep. Like when we sleep, our skin needs breathing. This posture applies the entire face to the pillow, causing cysts to clog the skin. This causes clogged pores, acne and wrinkles. Pressure also causes puffy eyes and eye bags. Your facial structure is pressed against pillows every night for 8 hours – that’s a huge pressure on your skin. In the end, this pose can make your face flatter and cause wrinkles. To avoid all of this, do not sleep on your stomach Lie on the side This site is less damaging to the skin than on the stomach. However, this is also not the ideal location. When you sleep on your side, you put great pressure on one side. It flattens the cheekbones and causes lateral wrinkles due to friction and pressure. Also, if you have applied any skin care products, the cosmetics may spread to the pillow and not be absorbed by your skin. Lay up Lying on your back is an ideal sleeping position! First, you don’t put much pressure on your face. This will create fewer wrinkles, less flattening of facial contours, which will make your skin younger and smoother. Compared to sleeping on your side or on your stomach, no fluid will build up around your eyes causing your eyes to be puffy. In addition, your face will not touch the pillow, avoiding oil and dirt on the skin. This will prevent skin irritation or pimples! For overnight skin care by lying on your back while sleeping. This may be difficult for some, but it is truly a skin savior. In addition to sleeping position, there are a number of sleeping habits that affect your skin: 1. Forget about removing makeup before bed: Makeup, oils, environmental pollutants and harmful free radicals that you accumulate on your skin after a long day of work penetrate deep into the pores, causing breakouts and Accelerate the aging process. It can also cause dryness, irritation, and skin infections. So before going to bed, don’t forget to remove makeup. 2. You don’t wash your sheets and pillowcases very often: Our faces accumulate a lot of dirt on our skin. When you put your face and body down on the same bed sheet over and over again, these dirt build up and become colonies. Try to wash your sheets at least once a week to protect your skin. 3. Do not tie your hair or use a headscarf when you sleep: You can feel comfortable when you go to sleep. However, doing so means waking up with pimples. Hair’s natural oils – in addition to any product you may be using (even shampoos and conditioners) – can clog pores and cause irritation. Ideally, you should use a loose bun, as this can damage the strands of hair. If you have curly hair, sleeping with a scarf can prevent breakage, while keeping your curls intact. 4. Too Cold Room Temperatures: Too cold room temperatures can dry out your skin. One way to combat this is to use a humidifier, which will help you sleep better and prevent dry skin. 5. Do not apply skin care products before going to bed. If you’re skipping this important step, you’re missing out on skin rejuvenation. This is also the ideal time to apply a thick layer of lip balm – especially during the winter months. And don’t forget to apply neck lotion as part of your routine./.

Quynh Nga’s practice Ho Ngoc Ha is one of the female stars who practice yoga the most in Vietnamese showbiz. She has repeatedly trained female stars such as Ngoc Quyen, Thieu Bao Tram many times, and performed professional yoga instructional videos. Practicing this subject for many years has helped Ho Ngoc Ha reach a high level and can easily perform difficult yoga poses. Yoga poses are difficult to perform easily by Ho Ngoc Ha. Thanks to hard work, Ho Ngoc Ha has a toned and seductive body. Just after two months of giving birth to the twins, the female singer quickly regained her hot body, without any excess fat thanks to the gym method. In addition, yoga is a subject that helps mothers of three children to balance their spirit and maintain a youthful beauty and supple body. Hot body after birth of Ho Ngoc Ha. Unlike many female stars, actress Quynh Nga chose flying yoga to help firm her muscles, while effectively burning excess fat. Thanks to flying yoga, she always maintains a slim and sexy figure with less strict diets. From the following Go home, The actress appeared more with a seductive image. The “crocodile princess” often wears deep-cut outfits showing off her fiery bust and sexy curves. Singer Bao Anh is also a female star with an endless passion for yoga. She can spend 30 to 60 minutes a day practicing. If she cannot go to the gym, the female singer is still hard at home practicing yoga. Bao Anh can perform difficult poses that few people can do. In addition, she also adheres to a strict diet, restricting carbohydrates to keep her body slim. Wearing tight clothing, Bao Anh shows off his whole body without any extra fat and “tiny” waistline.

Beautiful slim legs are always the goal that girls constantly pursue, especially in the summer, every girl wants to have long, slim legs to wear short and short skirts. In addition to the girls who are born with long, toned legs, the “legged” legs should maintain the foot-specific movements to have the desired legs. The Japanese coach (@MuscleWatching Youtube channel) instructs the girls 4 movements focusing on legs, thighs and lower abdomen for girls who are lazy. Spend 8 minutes a day doing these 4 movements, after a short time you will see a marked change in your belly and thighs. Exercises to help slim legs. Start off by lying flat on the yoga mat, lying with your hips touching the ground, with your lower back on the floor. Then there are 4 exercises specifically for your legs and lower abdomen. The movement is exclusively for inactive girls, because you do not need to change position too much, still impacting the muscles in the abdomen and helping the thighs to be slimmer. 1. Lie on your back with legs apart (60 seconds) The first movement keeps the warm up position, using the abdominal muscles to lift the legs perpendicular to the floor. Then begin to separate the legs to the sides, pay attention to practice while breathing evenly. Do this for 60 seconds. Simple as that, at the beginning, it will be quite tiring, the movements directly impact the lower abdominal muscles and thighs, so they pay attention to maintain it regularly every day. 2. Lie on your back with each leg apart (60 seconds) Switch to movement 2, do not separate the legs on both sides, but do one by one: 30 seconds on the left and 30 seconds on the right. Keep one leg fixed, the other leg apart, you can do 30 seconds on each side or split the 60 seconds into 4 reps, two for each side. 3. Lie on your back with your feet tilted (60 seconds) The third move is almost the same as the first one, but with a slightly different left and right tilt. Note that when you tilt your legs, you need to stick your back and hips to the floor. 4. Lie on your back with your legs crossed (60 seconds) The last is the cross-legged movement. Similar to the above 3 movements, the last one still keeps the legs perpendicular to the floor, but does not tilt or split the legs but cross the legs together. All 4 movements are directly impacted on the abdominal muscles and thighs, so during the exercise you will feel tired and quite tight in these 2 parts. After completing these 4 movements, you return to practice one more round. 8 minutes a day to have toned abs and slim thighs, the exercise is really necessary for everyone, not just lazy girls. Source: Youtube

Illustration. Everyone understands, crunching every day directly impact on the waistline will definitely help thinner waist every day. However, the fact that we apply it often is not easy and the fact that the practice of the movement makes us consume more energy as well as lose more energy. So, are there any solutions that can replace this miraculous move that is simpler? The answer is yes! Here are some active exercises to help slim waist quickly. 1. Lie and breathe Deep breathing can have a huge effect on expending energy as well as fat that builds up straight out. Doesn’t make the body uncomfortable or stressed, may not sweat a single drop. In this exercise, according to experts, just take a deep breath in the lungs and exhale slowly through the mouth, the pressure and fat cells will easily metabolize and dissolve immediately. Doing – Lie still, hands stretched along the body, knees stretched. Take a deep breath and exhale through your mouth. Hold the pose for 15 seconds and relax, gradually, increasing the time up to 1 minute and 2 minutes. – Do 3 – 5 times like that for 2 minutes or more. This exercise can be done early in the morning or in the evening, whenever possible. 2. Bend down on the waist Doing this move helps to impact the waist and waist area more. Even pain or scoliosis is improved. Doing Stand up straight, feet shoulder-width apart, hands up. Start to move forward in a straight back position, with feet steady and hands on the floor – Hold the posture for a while then continue to bend back just enough. Do 15 – 20 repetitions for 2 minutes or more. 3. Turn yourself into “boxing”. Exercises are a variation of abdominal flexion and are effective for a slimmer, simpler waist area that is not inferior to normal running and jumping movements. Doing Lie on your back on the floor, knees slightly arched. – Raise the upper body off the ground and quickly return to the starting position. – Perform continuously, without rest. Each time 12 – 15 in about 3 times and from 2 minutes or more. 4. Plank Plank posture also brings the highest fat burning efficiency among the poses. People who practice it are also effective in getting a slim waist without suffering any pain. Plank is easy to do when you just keep the movement for 1-2 minutes and increase if you want. Doing Hold the body with 2 hands perpendicular to the shoulder, elbow parallel and equal to the length of the body. – Toes are raised and put in a support position – When you have mastered this pose, switch to a plank held with one leg, the other leg is above or rest on the leg. Note that the whole body is on a straight line, not bent because it can affect the shape. Breathing rhythmically, not holding it as well as breathing too hard. – Perform 2-3 times, each time for 30 seconds and can be increased if desired. 5. Hips stretch Hip stretching is a movement that both moves and coordinates with breathing standing. When doing this movement, the body and body shift to one side and we should switch sides, doing 2-3 times. – Take a deep breath and exhale, pull in your stomach and switch to a standing position – 1 knee. Legs about 30-35 cm away, hands close to hips. – Left arm goes along the body, right leg put to the side and stretch the arm in the same direction. Hold for 8 seconds. Do it 2-3 times on each side for 1 minute. Besides exercise, you should also pay attention to your diet. Women should increase eating green vegetables, fruits, drink plenty of water and limit fat, sweets, grease.

If you eat meals at the same time each day, your body will know when to eat and be ready to do it. Please eat breakfast before 8am, lunch around 11-13h and dinner around 18-19. Going to bed and waking up at the same time every day also helps to maintain this eating routine more effectively. Proper nutrition will increase effectiveness when practicing Yoga. In one meal, eat a maximum of 4 or 5 foods. Meals should be kept apart. After practicing Yoga for 10-15 minutes, you can eat liquid foods (detox soups, smoothies). It takes 30 minutes to eat solid and solid foods. Note gradually adjusting the diet so that you can reduce the digestive system the most effective way. Since energy sources in the body are usually low in the early morning, breakfast should be something warm and with a little water. Warm up by drinking a glass of warm water before having anything for breakfast. This will help stimulate energy sources, digestive system and help remove toxins from the body. Porridge (oats) is a great choice. If you like toast, eat with some butter or almond butter to balance the dryness. Eat a hearty lunch. The energy source is synonymous with the sun, meaning they both burn at the brightest time, it is around noon. Have a hearty lunch and soak up your energy to digest foods like salads and proteins. In the evening, you should eat light and low-carb. Eat plenty of milk, butter, yogurt, cheese, vegetables, tubers, fresh fruits and legumes, sesame, peanuts (bananas, cucumbers, yogurts are only eaten at morning and noon, never eat at night. dark). High-energy grains like rice, potatoes and bread should be included in meals. For overweight people can be replaced with sweet potato, vermicelli, green bean vermicelli … The body needs water for many activities such as digestion and transfer of nutrients to blood cells. In addition to water, you can drink fresh juices, soya milk, green tea (fresh tea) or lime. This salted lemon juice is simply boiled water to cool, squeezed fresh lemon with moderate acidity and added a few salt seeds (note no sugar) as a detox drink. Do not drink alcohol, beer and dry tea, do not smoke and other stimulants. The digestive system needs energy to burn, cold food and beverages will stamp out that energy source, so to prioritize drinks, warmer food over cold, and limit eating food taken directly from fridge. These are habits that need to be maintained every day to help maximize health.

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

How to perform wall legs up

Just lie on the bed or gym mat against the wall. Using the arm as a support, put the foot on the wall. Try to keep your butt as close to the wall as possible. Adjust your posture so that your feet are firmly pressed against the wall, your body is perpendicular to the wall. Your hands can be placed under your torso or put your hands on your stomach or in a position that helps you feel most comfortable.

You can put a thin pillow under your butt to help correct posture.

Hold for 5-10 minutes for each exercise. Can practice many times a day.

Illustration.

The benefits of wall legs up

Small thighs and tighten round 3

When doing this, your legs will have to be straight up against the wall. This forces us to tighten the muscles in the calves and inner thighs. As such it also has the effect of burning more fat, toning muscles, supporting weight loss.

Relax your calf muscles

The stretching state helps the calves relax and relax better.

Bringing blood to the brain, dispel fatigue

This position helps the blood pump to the brain more efficiently. Poor blood to the brain will affect intelligence and ability to work. Therefore, we need to perform movements that help promote pumping blood to the brain, ensuring the functioning of the nervous system.

Moderating anger

When doing the footrest against the wall, focus on taking deep, regular breaths. It acts as a meditation, helping to curb anger. You will regain your calm in a simple and effective way. So, when you need to control your emotions, you can do wall legs up.

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.

Half-body twisted sitting posture

This yoga asana massages the abdominal organs and stimulates digestion. To do this, sit with your feet spread out on the floor or on a yoga mat. Raise your right leg and place your right foot on the side of the edge of your left knee. Squeeze your left leg and place your left foot on the side of the outer right hip. As you inhale, push down on your hip bones and stretch your spine. Put your right arm back, extend your left arm up. As you exhale, twist your body to the right, hold your knee with your left arm or hook your elbow behind your left knee. Continue to stretch your spine as you inhale and twist from your upper abdomen as you exhale. Hold for 5-8 breaths. Exhale and return to starting position. Repeat on the other side.

Lying position twisting the spine

Lie on your back with your arms aside in a T-position with palms facing the floor. Bend one leg at the knee while keeping shoulder level, gently let the folded leg drop to the other leg, hold the position for a few breaths, then repeat on the opposite side.

Crescent moon pose twisted variation

Step right foot forward so that the right knee and right ankle form a line perpendicular to the floor and left leg straight. Put your hands up in front of your chest in a prayer position. Keeping the pivot leg level, turn to the right, lift right elbow up and bring left elbow out of right knee. Hold for 5-10 breaths, then repeat with the other side. This posture has the effect of increasing intestinal motility.

Cobra pose.

Cobra pose

Lie on your stomach with your toes stretched out against the floor. Place palms on the floor on either side, next to shoulder. Use force to press your thighs and hips close to the floor. Raise your head slightly and slowly tilt your neck back. Press your palms down on the floor, gently lift your shoulders and upper body, holding for several breaths. Relax and lower yourself back to the floor.

Footrest posture on the wall

Sit on the back floor as close to the wall as possible. Slowly lower your back to the floor, then push your hips as close to the wall as possible. Raise the foot on the wall. With your head resting on the floor, your hands can be in a free, comfortable position. Hold this position for as long as possible. Relax and gently turn to the side to stand up.

Air discharge posture

Lie on your back with your knees bent toward your chest. Put your hands on or around the shin. Take a deep breath, and gently press your back to the floor, gently lifting your shoulders to bring your chin to your knees while pulling your knees to your chest. Hold for a few breaths, then release, return to starting position. Posture helps the body release air, repel constipation.

Bow pose

This posture strengthens all the muscles in the abdomen, which is great for people with bloating and digestion problems as it puts pressure on the abdomen. This is one of the more advanced poses, so exercise caution and don’t over-press your body.

To do bow pose: lie on your stomach, bend your knees. Reach your arms back and clasp your ankles if you can. Gently lift your chest comfortably off the floor, using the tension between your arms and legs, trying to lift your thighs and upper body off the floor. Hold for a few seconds, then release.

Diamond pose

Get on your knees, legs stretched back and keep your feet together. Pasterns are straight, soles of the feet facing the sky. Two big toes touching. Lower your body slowly so that your buttocks are on the heels and thighs on the calves. Put your hands on your knees, eyes forward. Head and back straight. Direct your attention to each breath. Breathe in deeply through your nose and exhale slowly through your mouth. At the same time, be fully aware of how you breathe. Feel each breath as you inhale and exhale. This is an action you can do right after a meal. This movement helps to regulate the metabolic process to take place stably and continuously, to lighten the mind, relax, to help digest food, prevent constipation. In addition to post-meal practice, can practice anywhere, anytime.

Rosé just got a new set of pictures in the magazine W Korea to promote the Saint Laurent fashion house that she represents. As always, Rosé is full of luxury and impression set unique items.

However, many netizen found that Rosé was repeating herself. For example, the style of taking photos with a cold expression, the hair partially covering her face has been used too much by Rosé.

Along with the introduction of the new bag model, Rosé poses so similarly that it is difficult to distinguish between old photos and new ones. The photo on the left is in the magazine W the latest issue and the photo must appear on the old Elle.

Rosé’s curvy body style is also considered by many to be one color, with no change. Indeed, this posture helps Rosé show off her slim body, looking at the picture more vividly.

But the fact that Rosé brings her favorite style away from one set of photos turns to another netizen can’t avoid feeling bored, saying that Rosé is afraid to renew herself.

Even comparing Rosé’s expressions over a long period of time, the audience thought they were too similar. Still know that Rosé looks very beautiful and impressive, but everyone hopes that Rosé will transform more.

BLINKs advocate that expressions and postures that people criticize as a color are characteristic of Rosé, a feature that identifies only Rosé. Not to mention that Rosé just followed the idea of ​​the team that made the photo set, according to the request of the brand, so it is impossible to blame Rosé for not refreshing herself.

1. How to start with Yoga, and what kind of yoga should a novice practice?

Yoga is a popular practice around the world that combines breathing rhythm regulation, movement, and meditation. Yoga introduced into the United States from India more than a century ago, yoga has long been hailed for the physical and mental benefits they can bring.

Research shows that yoga can help control stress, alleviate depression and anxiety, improve mood, and elevate quality of sleep. Additionally, yoga has been shown to increase flexibility, improve balance and coordination, reduce pain and increase muscle strength.

Taking a yoga class for the first time may seem overwhelming for some people, but it shouldn’t be of concern if we understand how they work. A typical yoga class lasts between 45 minutes and 90 minutes. Depending on the teacher teaching and teaching style, it usually starts with focusing on the breath, switching to poses known as asanas for the majority of the classroom, and sometimes ending with meditation to help. hypothermia.

1.1. How to start with some Yoga classes

The best way to learn yoga is to practice, but if you’re worried about taking a class, don’t be afraid to learn a little bit of theory before joining. Consider the following:

Yoga classes:

Classes have a variety of yoga styles, so read the class description at your local yoga studio to find a class that’s right for you. Common types include:

Hatha yoga classes tend to be good for beginners as they move more slowly and the movements are also softer. Vinyasa, Ashtanga, and strength yoga classes can be more challenging, depending on the level of instructor’s instruction. Iyengar places great emphasis on alignment and often uses props to help students perfect their form. Hot yoga is a form of yoga practice practiced in hot temperatures – many studios go up to 40 degrees Celsius. Many people like to practice yoga in hot temperatures, but those who are sensitive to heat or have certain medical conditions hot yoga can be uncomfortable. Kundalini yoga is the term for “a mental or vital energy located at the bottom of the spine.” In Kundalini yoga, the practitioner uses breathing exercises, physical posture, chanting and meditation to unclog this energy. Kundalini yoga has been known to aid in detoxification for patients drug.

1.2. Equipment used for yoga exercises

Most yoga classes encourage students to bring yoga mats to class, but if you don’t have your own carpet, the class is usually available to rent for a small fee. Yoga and gym classes generally provide all the equipment and props a student needs, including pads, blocks, and blankets.

If you are planning on doing yoga at home, you can buy a few basic items or find replaceable items in your home before you get started. For example, you could use a belt or scarf in place of yoga and pillow belts or a sturdy hardcover book for yoga blocks.

1.3 Clothing to wear when doing yoga

Choose pants or shorts that are comfortable, stretchy, and a tight top that won’t get over your head every time you do the upside down. The practitioner will not need special shoes as yoga is usually done with bare feet. Practitioners can also wear a pair of yoga socks with straps at the bottom to keep feet from slipping on the mat.

When you first start yoga, you can choose comfortable clothes and tight tops

1.4. Choose a yoga class

Traditional yoga studios are places where practitioners aspire to study. But they are not the only available options for guidance. And there are pros and cons for each type of gym.

Gym (or gym): Almost all major gyms now have yoga classes. If you are a member of the gym, you can regularly take classes at no extra cost. Many of these instructors are highly qualified, however in some cases the apprentice may also have to work with some new instructors trying to build their experience and skills. . Yoga studio: Usually home to highly qualified instructors who focus primarily on yoga, most studios also offer a variety of classes throughout the day. However, yoga studios tend to be more expensive and for some, they may feel insecure about going to the yoga studio. At home: with the availability of smartphones and online video services, complete learners can access online classes from anywhere. Online classes or instructional DVDs are a great and affordable option for those who cannot afford direct instruction, or who want to practice prior to taking a class.

2. Simple Yoga poses for all levels to lengthen and enhance health

Yoga is not difficult. One just gets out of bed in the morning and stretches his arms over his head, which is already a pose in yoga exercises. Yoga introduces muscle stretching skills for a well-proportioned body and a true sense of body positions. Many of the basic yoga poses many people may feel are very familiar with. Our body naturally flexes and flexes in the following poses. The following 10 poses are simple but will lengthen and strengthen the main muscle groups of the practitioner.

2.1. Climbing pose (Tadasana)

In the climbing posture, a lot happens, although it may look like the practitioner is just standing. The heels are down, the muscles of the legs work, the bones stack over the shoulders directly over the hips, the shoulder blades slide back and the top of the head rises. Do not forget to breathe evenly according to the rhythm of the exercise.

The climbing posture is suitable for yoga beginners

2.2. Raising hands (Urdhva Hastasana)

Inhale and bring your arm up slowly over your head. Raising hands is the basic morning pose for everyone, but focus on keeping the good connections you have established in the rock climbing pose. Hold your heels and keep your shoulders moving away from your ears at the same time as your fingertips. Your gaze should be on your hands, shoulder-width apart or palms touching.

2.3. Uttanasana (Uttanasana)

Exhale and bend your legs to form a forward bend. If your hamstring feels a little stretch at first, bend your knees so you can relax your spine. Head heavy. Keep feet flexed slightly with feet hip-width apart for more stability (leg stretching is possible, but not necessary). You can use the opposite hands to grasp the elbows while gently swaying to the sides.

2.4. Wreath pose (Malasana)

Move your legs to the edge of the mat and bend your knees into a squatting position. The toes can be turned outward if necessary. If your heels don’t touch the floor, you can sit on two stacked yoga blocks. This modification makes the wreath pose more accessible to many people. This is a quite natural pose for children, but it is easy to lose as an adult. It’s great for your hips and resists the effects of sitting in the seat and car too much. This is also a very useful pose if you enjoy gardening.

2.5. Lunge pose

From wreath pose, return to forward hunched position with your legs slightly bent and feet below hips. When you’re ready, step your left foot to the back of the mat and bend your right knee for a deep push-in. Try to bring your bent knee directly over your ankle so that your right thigh is parallel to the floor. Feel free to put your hands on blocks to bring the floor to you. Keep your left leg straight and strong with your heels reaching back. If it’s too tight, you can lower your left knee to the mat. Hold for 5 breaths before bringing your left leg back to the front of the mat next to your right leg. Then repeat the lunge with your left foot forward and right leg back.

Lunge is also one of the poses that novices yoga should choose

2.6. Plank

After the second shake, step your left foot back to the back of the mat. Feet must be hip-width apart. The hips should be level with the shoulders. This is a classic preparation with one push-up. Hold for 5 breaths while making sure the hips don’t fall too low or rise too high. If the elbows tend to stretch, bend the elbows. Kneel down if needed. After five breaths, rest your knees on the carpet and return to a sitting position on your heels and rest for a moment.

2.7. Dandasana staff sitting posture

After regaining your breath, rotate your legs so they spread out in front of you. The staff posture is the sitting posture equivalent to that of the mountain, in that it looks very simple but has many benefits for the practitioner. Strong feet with folded feet. Shoulder overlapping hips to spine long and straight The arm can be straight or slightly curved.

2.8. Bend forward while sitting (Paschimottanasana)

As you exhale, then bring your body over your legs in a forward bend. Allows gentle knee bends to keep this pose simple and easy to control. Try to regulate your breathing, stretching your spine with each inhalation, and folds forward with each exhale. Hold for five breaths, keeping the foot flexible.

2.9. Knee Pose (Janu Sirsasana)

Return to sit and bend left leg, then bring left foot inside right thigh. Use the same technique described above to deepen the pose with your breath. After five breaths, sit up and switch legs.

2.10. Happy Baby Pose (Ananda Balasana)

Lie on your back and hug your knees to your chest. Bending at the waist, bringing the foot into a 90 degree angle. Bend your feet and hold them from the outside as you pull your knees toward your armpits. This is a happy baby pose. Roll from side to side slightly over the sacrum if it feels comfortable. After five breaths, straighten your legs on the floor and rest.

For those who are new to yoga or planning on yoga, they’ve probably heard a lot about this. However, it is true that yoga is not just for women. You don’t need a very flexible body to practice yoga. Yoga is not a religion, it is neither too difficult nor too easy to practice. Yoga is for people of all levels and it can suit all lifestyles. If we are ready to practice, we will discover how easily yoga can be integrated.