As soon as the baby is strong, Ho Ngoc Ha begins to return to her daily exercise regimen every morning or afternoon. She spends about 2 hours to perform the movements correctly at home. Sometimes it’s exercise with resistance bands, rubber balls, dumbbells… Recently, Ho Ngoc Ha proudly showed off her flat belly without any excess fat. The figure of the entertainment queen is now more beautiful and plump than before. She shared that she was very happy because she saw the results of her training, it is true that there are different exercises. After giving birth, the entertainment queen also has a fat belly like anyone else, but she still works very hard to practice and update every day for women to refer to. Recently, the entertainment queen cleverly showed off her belly without any excess fat, even firmer and more beautiful than before. She trains hard every day for about 2 hours to burn energy and reshape her figure. The mother of three takes advantage of the time to practice and then take care of her children and work. She exercises with heavy weights and complex movements to get in shape as quickly as possible. Ho Ngoc Ha combines many subjects such as gym, yoga, and running so as not to be bored in each training session. During the epidemic, she only stayed at home, and besides taking care of her children, she spent a lot of time practicing sports. This is the right time for everyone to slow down, take care of their health, body and beauty after days of hustle and bustle with busy work. In addition, Ho Ngoc Ha also has a reasonable diet, she said that when she eats normally in the morning and noon to night, Kim Ly only gives her a simple meal with fruit and yogurt. It is the exercise that has brought the benefits of perfect physique and appearance to the famous mother of three children Vbiz. Ho Ngoc Ha also does not forget to take care of her skin and hair… She said that even at home, women must pay attention to the following 3 skin care steps to avoid dry skin in the summer like today. The first is to remember to spray mineral water to moisturize the skin regularly so that the skin does not dry and peel. Apply the mask twice a week to provide nutrients and brighten the skin to make the skin more smooth and ruddy. Even at home, Ha Ho advises you to apply sunscreen evenly and enough, to avoid dust and sunlight or lights when indoors. The entertainment queen confidently showed off her figure in delicate sets. She takes very good care of her skin and has a very reasonable diet. The mother of three also has a detox regime to remove toxins from the body to stay healthy and beautiful. Ho Ngoc Ha is now even more beautiful than before, preparing to attack Vbiz after the epidemic.

At the time of the epidemic, many gyms closed. People were also asked to limit going out. This contributes to the trend of working out at home, following the instructions of online coaches. However, how to practice to be most effective during the epidemic season? Photo: Men’s Health. Are you the type of person who likes to sweat a lot and exercise vigorously? Are you attracted to a variety of movement exercises? However, prolonged high-intensity exercise can decrease immune function, according to Shape. Photo: David Dummett. When studying the immunity of marathon runners, scientists found that after 48-78 hours of the race, athletes have a decrease in the level of interleukin – the main hormone that triggers the immune response. . After a long and intense workout, you are less able to fight off infections. If you’re doing high-intensity interval training (HIIT), don’t do it too much and continuously. That helps you avoid the risk of over-exercising. Photo: Getty. A strong outbreak of the disease again is an opportunity for you to reduce the intensity of your exercise. Moderate-intensity exercise improves immune function. A strong immune system is very important for everyone, especially during the epidemic season. Photo: Fizkes. According to the American College of Sports Medicine, we should exercise at least 30 minutes a day. If practicing at home, choose a cool space, near a window. Equip some equipment such as mats, resistance bands, and dumbbells for a variety of exercises. Photo: Sweat. Stretching, push-ups, plank, squat… easy to do in any flat space. These exercises help you move, and at the same time do not consume a lot of effort. Photo: Onnit. Spending a lot of time at home can make you bored. Practicing yoga has the effect of relaxing the mind and balancing emotions. In addition, this subject also removes stress very well. Currently, practicing yoga online is loved by many people. Inviting friends to practice yoga online will be an interesting experience that should not be missed. Photo: Westend61. 10 minute exercises at home to have a beautiful figure like a Korean star When the gym is closed, you can refer to simple exercises to maintain the figure like a Kpop idol.

As the entertainment queen, Ho Ngoc Ha also inevitably gained weight or changed her body after giving birth. However, the mother of three is always aware of the exercise to regain her spring shape with exercises from the gym, yoga or meditation. As soon as the baby is strong, Ho Ngoc Ha begins to return to her exercise regimen every morning or afternoon. She spends about 2 hours to perform the movements correctly at home. Sometimes it’s exercise with resistance bands, rubber balls, dumbbells… Recently, Ho Ngoc Ha proudly showed off her flat belly without any excess fat. The figure of the entertainment queen is now more beautiful and plump than before. She shared that she was very happy because she saw the results of her training, it is true that there are different exercises. After giving birth, the entertainment queen also has a fat belly like anyone else, but she still works very hard to practice and update every day for women to refer to. Recently, the entertainment queen cleverly showed off her belly without any excess fat, even firmer and more beautiful than before. She trains hard every day for about 2 hours to burn energy and reshape her figure. The mother of three takes advantage of the time to practice and then take care of her children and work. She exercises with heavy weights and complex movements to get in shape as quickly as possible. Ho Ngoc Ha combines many subjects such as gym, yoga, and running so as not to be bored in each training session. During the epidemic, she only stayed at home, and besides taking care of her children, she spent a lot of time practicing sports. This is the right time for everyone to slow down, take care of their health, body and beauty after days of hustle and bustle with busy work. In addition, Ho Ngoc Ha also has a reasonable diet, she said that when she eats normally in the morning and noon to night, Kim Ly only gives her a simple meal with fruit and yogurt. It was the exercise that brought the benefits of perfect shape and appearance to the famous mother of three children Vbiz. Ho Ngoc Ha also does not forget to take care of her skin and hair… She said that even at home, women must pay attention to the following 3 skin care steps to avoid dry skin in the summer like today. The first is to remember to spray mineral water to moisturize the skin regularly so that the skin does not dry and peel. Apply the mask twice a week to provide nutrients and brighten the skin to make the skin more smooth and ruddy. Even at home, Ha Ho advises you to apply sunscreen evenly and enough, to avoid dust and sunlight or lights when indoors. The entertainment queen confidently showed off her figure in delicate sets. She takes very good care of her skin and has a very reasonable diet. The mother of three also has a detox regime to remove toxins from the body to stay healthy and beautiful. Ho Ngoc Ha is now even more beautiful than before, preparing to attack Vbiz after the epidemic.

The results of this year’s training of the Coast Guard Region 1 Command are more advanced than in previous years. This is the basis for the Regional Command to continue to improve its combat readiness, the level of command organization at all levels; bravery in manipulating and using weapons, technical equipment and handling situations in training of officers and soldiers of the whole unit. Here are some pictures of the training session. Practice shooting AK submachine guns at sea. Chemical training content at sea. Test swim in the sea. Training in first aid for wounded soldiers at sea. Master the task before going on a mission. The formation of training ships at sea. The squadron of the 102nd Squadron entered the firing line. Giving flowers with good shot to comrades with excellent achievements.

Jianzia’s change after 5 years confused doctors, because her eyelashes are now even close to the chin. However, the woman is only grateful because this is a “gift from God” after 1 and a half years of going to the mountain to practice. “The first time I noticed my eyelashes growing long was in 2015. They just kept getting longer and longer.” she said. “I went to the therapist, but they couldn’t say anything more than exclaim that this is amazing. I tried to understand the problem from a scientific perspective, such as genetics, but there was no one there. My family has long eyelashes like me. I can’t explain it.” “While pondering, I remembered that I had spent 480 days of meditation in the mountains many years ago. Therefore, this could be a gift from heaven to me.” Jianzia admits she believes in spirituality more, and says that long eyelashes help her look younger and healthier. “My health is very good now, while I was weak when I was young. Not only have I gotten stronger, but I have also been praised by many people for being young.” , she said happily. Unique long eyelashes make makeup more convenient. “Thanks to the long eyelashes, I don’t need eyeshadow or eyeliner. And because they are natural, washing my face or living is easy. Sometimes I carelessly break a few strands, but they are still growing, even long. more than five years ago,” she shared.

In order to keep fit and maintain health, the Vietnamese beauty and runner-up team diligently practiced at home. Besides, they also take advantage of their free time to beautify, take care of their skin and body. Tieu Vy exercises online with her personal trainer During the time of observing social distancing, Miss Tieu Vy chose a diet supplemented with many essential nutrients for the body. Tieu Vy shared with Zing : “Currently, I mainly choose protein-rich foods to help increase muscle such as meat, fish, eggs… I also limit the use of fatty foods, instead eating a lot of green vegetables and fruits every day.” Miss Vietnam 2018 focuses on healthy eating to help the body stay healthy and beautiful from the inside. Previously, due to the nature of work, Tieu Vy’s eating time was sometimes not fixed. Now, she can take care of each meal more. Miss divided into many meals, do not eat too full to maintain weight. Tieu Vy works hard at home to maintain her attractive body. Photo: Trantieuvy_20. Not going to the gym, Tieu Vy maintains her workout at home with her personal trainer. “The training schedule is not fixed, but I usually arrange about 3-4 sessions a week. Each training session is about 2 hours,” said Tieu Vy. Miss Vietnam 2018 said that the limited space at home did not affect her exercise. “Once I set a goal, no matter what the environment, I still try to achieve it. Practicing at home is also more comfortable, without wasting time commuting to the gym. However, if you only practice at home, sometimes it is boring. So from time to time, I will invite my friends to go for a run outdoors,” she said. To make exercising at home more exciting, Tieu Vy plays music while practicing. In addition, she also watched clips of gym training online and followed the instructions. Do My Linh does not diet during the epidemic season Like Tieu Vy, Do My Linh likes to exercise with music to make her mood happier and more motivated. Do My Linh shared: “Before the outbreak came back, I used to go to the gym and jog outdoors. In a fully equipped gym, I easily exercised different muscle groups. However, to comply with the epidemic prevention distance, practicing at home is not too difficult for me. Every day, I do some simple cardio exercises with a duration of 30 minutes / session.” Do My Linh eats on time, doesn’t eat late at night to keep fit and prevent excess fat. Photo: Domylinh1310. Regarding the diet during the epidemic season, Do My Linh ensures full nutrition with a scientific menu. She hardly abstains. Miss Vietnam 2016 eats a lot of vegetables, tubers, fruits and nuts to provide healthy nutrients. “Fruits contain a lot of vitamins such as vitamin C to help increase resistance, which is essential at times of epidemics,” she shared. Do My Linh has breakfast at 9am, lunch at 12pm and dinner between 6pm and 7pm so that the body has time to expend energy. She restricts eating after 8 pm or eating late at night to prevent excess fat accumulation. During the days of work suspension due to the epidemic, Do My Linh took advantage of her free time to take care of her skin. She bathed with a mixture of oatmeal, red beans, and yogurt to make her skin whiter and smoother. Thuy Van focuses on a nutritious menu Thuy Van has a busy schedule with her own company and art projects. When Ho Chi Minh City implements social distancing, she takes care of her daily eating habits. Miss Universe Vietnam 2019 runner-up eats a lot of green vegetables, fruits and nuts. Every day, she drinks vitamins and juices to help provide vitamins to increase resistance. Thuy Van said: “I use multivitamins and milk to get enough nutrients for myself and my children.” During the day, the beauty eats 3 main meals, 2 snacks with 3 glasses of milk. Thuy Van chooses a nutritious and healthy menu during the epidemic season. Photo: Phamhongthuyvan. Thuy Van chose a simple but regular exercise routine during the epidemic season. Every morning, she does warm-up exercises and at night meditates. “Exercise at home is also quite restrictive, but this is a way to exercise health and ensure safety during the epidemic season. To have more motivation to exercise, I wear exercise clothes, listen to music and change many different spaces. “, Thuy Van shared. In her spare time, Thuy Van concocts a number of beauty recipes with natural ingredients such as skin care masks and hair masks. This is a way for her to both take care of herself and not be bored when staying at home for a long time. What to eat to lose weight fast? Choosing the right foods helps you achieve your weight loss goals sooner.

1/ Eat to gain weight Eat more than three meals a day : If your body’s metabolism is innately too fast, three meals a day will not help you gain weight. Your body burns calories pretty quickly, so you need to provide enough calories for your body to use immediately. That means you don’t just eat when you’re hungry, but eat several meals a day. You can eat 5 meals/day to gain weight. Eat a lot and ensure adequate nutrition (Image source: internet) Food in each meal must contain a lot of calories: Divided into 5 small meals, low-calorie meals will not be enough to provide the body; You need high-calorie meals. The menu for each meal must be the same as in a restaurant, with a main serving of meat, vegetables and carbohydrates. Eating a lot of these foods can make you feel uncomfortable, but it’s the best way to help you gain weight. Stick to foods that are rich in nutrients : To increase body weight, eat foods that are rich and rich in nutrients. While you can easily gain weight by drinking sugary sodas and eating pizza every day, such a diet can damage your metabolism and make you fat instead of building muscle. corn. When choosing food, follow these steps: Focus on foods that are high in protein, fat and carbohydrates : These are the three basic ingredients that not only help you gain weight, but also keep you healthy. Incorporate foods that contain protein, fat, and carbohydrates at each meal to keep your diet balanced. Here are some foods that you can use: Drink a lot of water: Water helps your body process excess protein and calories. Drink several glasses of water after each meal to avoid dehydration. If you are working out to gain weight, remember to drink 10 glasses of water a day. 2/ Strengthen muscle training Focus on bodybuilding exercises: Bodybuilders know that the best way to gain weight is through bodybuilding exercises. This form of exercise will make your muscles bigger and stronger. You can exercise at the gym or buy equipment to exercise at home. This is an integral part of weight gain, planning to exercise several times a week. Strengthen muscle training (Image source: internet) Work out other muscle groups : Maybe you just want to strengthen certain muscles, but you will see the benefits of working the whole body instead of just one muscle area. Take equal time to exercise your arms, back, chest, abs, and legs. Instead of working all muscle groups in one day, alternate training each muscle group so that the rest can rest between workouts. Train your muscles but avoid hurting yourself : Your muscles will be built when you put pressure on your muscle fibers by pushing them to the limit every day. This is done by lifting a moderate weight dumbbell and doing it over and over until your muscles get tired and sore, but avoid injuring yourself. Drink milk shake eggs to supplement protein right after each workout : According to research done at the University of Birmingham, energy supplements will help you improve endurance during exercise. Eat a banana, some dried fruit or drink a milk shake for an energy boost right after a workout. Relax : Let your muscles rest between workouts, this is an important way to make your muscles bigger and stronger. Your muscles will rebuild while you rest, so never train before your muscles are ready and don’t train the same muscle group two days in a row.

Dat Kyo (living and working in Hanoi) is currently known as a model and actor. He won the championship Vietnam Fitness Model 2019 . The complicated epidemic situation caused Dat’s work to be disturbed. However, the male model born in 1996 has an additional business, so it is not affected much financially. Journey from 57 kg to 75 kg “When I was a student at a technical school, I participated in many extracurricular activities as well as went to the gym. After a long time of training, my body changed a lot, so I gradually looked for more opportunities to express myself. self. Dat Kyo currently keeps a stable weight of 75 kg. Just like that, I fell in love with the modeling career. Up to now, I have been working in this industry for more than 3 years. Surely people can’t imagine before coming to the modeling profession that I have a ‘stork’ body. At that time, I was 1.83 m tall and weighed only 57 kg”, Dat Kyo confided to Zing . Thanks to his perseverance in the gym and participating in modeling activities, he gained 18 kg. He has always kept his weight 75 kg since then. The journey to get the desired body shape is not easy. Initially, Dat had to hear a lot of criticism from friends and relatives. The muscle aches when he first started training made him feel discouraged. Many times he wanted to give up. Gradually, he told himself to form a habit and see everything as a challenge. Every day, he spends about 2.5 hours to practice combined with a strict diet, a scientific activity time according to a self-made schedule. Build your own diet and exercise for the epidemic season Dat Kyo shared: “The epidemic situation is still complicated. The gym is closed, so I consult and practice according to my own lesson plan at home.” 6 exercises Dat often practice at home: Squats This is a relatively simple exercise that effectively develops and tones the glutes and thighs. – Stand up straight holding dumbbells, eyes straight, chest slightly raised and back straight. – Slowly lower your body weight so that your thighs are parallel to the ground and take a deep breath. – Exhale and slowly return to the starting position of the exercise. Repeat the entire movement to continue this exercise. – Perform 3 sets, each set 15-20 reps. Rest time between sets is 30 seconds. Abdominal twisting exercises It helps to tighten the bust and arms. Sit on a yoga mat, back up so that it forms an angle of about 45 degrees with the mat. Legs raised off the floor, knees slightly bent, hands holding warm dumbbells. – Slowly inhale, turn to the right and exhale. At this time, fix the buttocks and tighten the abdominal muscles. – Do the same with the left side and then return to the original position. Do this about 20 times on each side. Dat’s long training period paid off with the fact that he won the first place at Vietnam Fitness Model 2019. Shoulder exercise with dumbbells There are tools to help develop shoulder muscles and strengthen arm muscles. Place your feet shoulder-width apart, your body straight, your chest up, your hands at shoulder height, and look straight ahead. Inhale and push the dumbbells overhead, then exhale. – Remember to perform the movement slowly to avoid injury. Thigh muscle exercises It helps to remove excess fat in the thighs, buttocks and helps toning the lower abdominal muscles. – Create a supine position on a yoga mat, put your hands behind your neck, close your legs and raise your legs to a height of 60 degrees with the floor. – Keeping the right leg, lower the left foot but not touching the floor, then switch sides and raise the right leg. – Repeat 20 times for both left and right legs. Push-up is considered an exercise to help develop the upper body synchronously. Not only on the biceps, shoulders, chest, it also works on the lower abs and upper abs. – Hands on the ground, shoulder-width apart, keep your body straight and focus on your front arms. – Slowly lower the body so that the weight puts the arms so that the chest muscles are fully stretched. – Take a deep breath, then push your body back to your head position and exhale. – Try to stay straight and repeat the movement to continue the exercise. Breathe soap – First, you need to grasp the rule of breathing, breathing heavily out, gently inhaling. Heavy is when you get on the bar (pull up), light is when you get off the bar (drop down). – Next is to perform the movement of holding the bar with the palm facing the body (can be turned out as you like) and pay attention to the narrow width of the shoulder. – In the starting position of the exercise, you keep your body straight (especially the right spine) and slightly raise your chest. The more straight the torso is, the more this stimulates the triceps and minimizes the impact on the back. Dat Kyo’s one-day diet: Waking up in the morning: – Drink a glass of water. – Take a multivitamin + a fish oil tablet. 7 o’clock: – 200 g of blanched beef or chicken breast. – 50 g of boiled sweet potato. – A cucumber. Snack at 10:30: – 150 g of fruit + 3 egg whites. (Can be substituted with fruit and a tablespoon of whey powder) Lunch at 12:30: – 200-250 g salmon (shrimp or squid is fine). – A bowl of brown rice (can be replaced with 100 g of sweet potatoes or a bowl of oats). – 150 g of green vegetables. Snacks at 15:50-16:00: – 100-150 g of fruit (one orange, 1/4 grapefruit) + a box of yogurt. (Can be replaced with one tablespoon of whey powder + 5 egg whites + one yolk). Finish eating this snack and then go to practice. Dinner at 7pm: – 100g sweet potato. – 250-300 g chicken breast or seafood. – 100 g of green vegetables. Before sleep: – A cup of unsweetened milk or a cup of fruit juice. Note: – Food is prepared by boiling, steaming, grilling. – Limit stimulants such as beer, wine, fast food, soft drinks. – Eat 50% lighter than usual. – Do not eat too much in one meal. – Sleep early for muscle development. “The above diet helps me stay in shape during the epidemic season as well as tighten my body so that I’m ready to participate in an upcoming contest or project,” Dat said. “Six pack men are attractive” “Many people say that a man must have muscles or abs. To me, men who have those elements will be attractive. Then, their health or physiology will be good. However, this depends on on each person’s job, time, and situation. To have a toned 6-pack body, you need to maintain a strict diet as well as exercise. It requires the practitioner to have high perseverance”, the male model frankly. At work, Dat Kyo can meet many styles, from youthful, personality to elegant, thorny. In addition to the body, Dat said that the appearance, especially the face, plays an important role for the model. Regularly having to wear makeup as well as a closed working schedule makes facial skin prone to damage. Therefore, he often takes care of his skin by drinking enough 2 liters of water a day, thoroughly removing makeup, and exfoliating twice a week. He always remembers to moisturize his skin before sleeping and apply a mask regularly. In terms of casual style, he prefers simple combinations such as jeans combined with plain T-shirts, thin outerwear shirts and white sneakers. He said: “My style changes depending on where I go. However, I always aim for youthfulness and dynamism. In addition to the simple element, I also coordinate clothes to respect my body.”

Recently, page fanpage of the competition Miss World Vietnam posted a video of Miss Do Thi Ha performing catwalk. Many people guess that this is the behind-the-scenes image of the introduction clip of the Thanh beauty at the beauty arena Miss World 2021 (takes place later this year). The new Miss Vietnam is brilliantly beautiful in a lotus-pink flowing dress, and the puffy hairstyle helps Do Thi Ha become even more luxurious. It can be seen that Do Thi Ha struts very confidently, her charisma is much more impressive than at the time of Miss Vietnam 2020. But Do Thi Ha’s excellent legs are the focus of viewers’ attention. Do Thi Ha has 1m11 long legs, one of the queens with the longest legs. Not only that, the legs of Miss Do Thi Ha are also straight, extremely smooth, the ratio between thighs and calves is very balanced. In many video The audience had to admire that Do Thi Ha owns rare beautiful legs, straight and slim from any angle. So every time the new Miss wears a high slit skirt or a short skirt, netizen more and more opportunity to praise the excellent legs. Definitely in the arena Miss World In the near future, Do Thi Ha will make a strong impression thanks to these “rare and hard to find” legs.

We have answered all questions about plank in the previous article. This article will be a specific guide for women to take advantage of social distancing and practice at home. The advantage of plank is that you can practice anytime, anywhere without taking up too much practice space or noisy dancing affecting others. At the same time, with the 5-minute series of exercises, with a total of 1 minute break below, you do not need to prepare any other exercise equipment except the floor mat. Each movement is done for 30 seconds, each set rests for 10 seconds. You note that during the exercise, always tighten the abdomen (inhale and compress the air into the abdomen), try to squeeze and squeeze the buttocks to keep the correct technique. Don’t forget to pick up your phone to go back and check your practice form to see if you got it right and need to fix it at the next session. Plank To plank within 30 seconds for beginners or weak abs, you need to take a deep breath, bring your breath down to the diaphragm and tighten. This will cause your abdomen to be compressed with air, thus keeping your back in a safe, firm position. You need to tighten both shoulders and bucket, this part can be raised a bit to feel the belly better. Besides, slightly rotate your knees and squeeze your buttocks so that the tailbone is slightly bent and your back will feel very comfortable even when the whole person is working. All of the above instructions will help your back and buttocks form a natural straight posture, without sagging as shown below. The hammock inadvertently puts all the pressure on the lower back without the abs receiving any force. Over time, if not corrected, it will be very painful in the lower back, but the abdomen will not shrink. Plank With Leg Lifts You put your elbows on the floor and perform the preparation position of the plank as usual. Then raise each of your hind legs in turn. If you find it too difficult, change the position to support your arms straight on the ground, but the back and abdomen should still be tight and tight. As you practice longer, you can increase the difficulty yourself by keeping your feet in the air for longer. Side Plank This move will mainly affect the intercostal muscle group, helping you strengthen the abdominal exercises and create an ant waist. You put your elbows perpendicular to the floor and raise your body so that your thighs, back and neck form a straight line. You can stand straight on the first exercise to reduce the weight. Do both sides. Plank With Shoulder Rotation You straighten your arms perpendicular to the floor, tighten your stomach to lift your body off the ground. Then slowly raise one hand in a circular motion or raise it forward and touch the other shoulder. This pose will force you to train the straight abs to help build muscle 11. Plank Dip Hips You do a plank against the elbows and then from the quads rotate the hips to the sides. This move works very well on the intercostal muscles and gives you a very beautiful waistline. Pay attention not to raise the hips and buttocks too high, it will reduce the force on the abdominal muscles. Spider-Man Planck Straighten your arms in the usual high plank position and then slowly contract your abs to pull your legs up so that your knees are as close to your hands as possible. Repeat on both sides. You should focus on quality instead of quantity. Slow down and feel your lower abs and intercostals work. As you get stronger and practice better, you can increase the difficulty by keeping your elbows perpendicular and performing. T Plank You prepare in a normal high plank position and then alternately tighten your stomach and rotate, while raising your arms high off the ground. When your hands are raised and your stomach is tight, keeping your back straight, your body will form a posture like the letter T. That’s the name of this movement. Hopefully these brief plank exercises in just 5 minutes a day will give you a new look at your body. Social distancing is the ideal time to exercise, so why not start today?

Midfielder Nguyen Quang Hai will not be present in the very important match of the Vietnamese team against Malaysia because he has received enough yellow cards. The question is who will replace Quang Hai in the match that will take place on June 11 next. As Coach Park Hang-seo Emphasizing that in his force there are always at least 2 players with equivalent in roles and positions. The Korean leader himself has considered who he will use to replace Quang Hai. Quang Hai played prominently in Vietnam’s 4-0 win over Indonesia. Photo: VFF At this time, the central midfield position of the Vietnamese team has Xuan Truong, Duc Huy, Trong Hoang, Minh Vuong and not to mention Tuan Anh if he recovers from his injury in time. If Coach Park Hang-seo wants more contention in the middle of the field, Duc Huy and Trong Hoang could be the right choice. On the contrary, if Mr. Park wants to continue to control the ball, Hoang Duc or Minh Vuong and Xuan Truong – players who have played very well in this role at HAGL deserve to be expected. Considering this group of midfielders, plus the mentality that is more likely to kick the upper door to control the midfield, the group of players Hoang Duc, Minh Vuong, Xuan Truong promises to be more favorable to the competition. fight. In particular, Hoang Duc is a player with the most similar qualities to Quang Hai, from the way he handles the ball with a soft first step to the strong shots from a distance like a hammer with a high degree of danger. Perhaps, the point that Hoang Duc is not equal to Quang Hai is just the sharpness in the passes that create great opportunities for teammates. Tuan Anh has to practice separately, it is difficult to play the match between Vietnam and Malaysia During the training session on the evening of June 9, Midfielder Tuan Anh had to practice alone. That more or less shows that he can hardly recover to enter the match against Malaysia on June 11 here. According to observation, Tuan Anh can only do light exercises and is recommended to limit contact with the ball. It seems that Tuan Anh’s ankle injury is unlikely to recover in time to play on June 11th. Midfielder Tuan Anh can hardly recover. Earlier, on the morning of June 9 local time, doctors announced the results of an MRI scan in the case of midfielder Nguyen Tuan Anh. Fortunately for this player as well as the entire Vietnamese team, Tuan Anh did not have a fracture or a ligament problem. Specifically, Tuan Anh was concluded that his muscle was broken. With this type of injury plus a history of 12 different injuries on his body, Tuan Anh needs more time to recover. And it is not excluded that he will be coached by Park Hang-seo to play the match against the UAE on June 15. Vietnam increases the “opportunity” to continue in the 2022 World Cup qualifiers Vietnam increases the “opportunity” to pass 2022 World Cup qualifiers when Turkmenistan surprised with a 3-2 victory over Lebanon on the afternoon of June 9. The match between Lebanon and Turkmenistan took place on the neutral ground of Goyang, South Korea, this is the match in Group H. The audience witnessed a dramatic match, with the “backflow” of Turkmenistan. Turkmenistan created an “earthquake” when it won against Lebanon. The first goal was scored by Zafar Babajanow (Turkmenistan) from a corner kick 59 minutes in. Lebanon quickly responded with two goals from Rabih Ataya and Ali Saad. However, the hero Guychmyrat Annaguliyev of Turkmenistan suddenly scored 2 goals in just 10 minutes of the match. This match makes the two teams still maintain their positions in Group H, Turkmenistan finishes the qualifying round in 3rd place, while Lebanon is in 2nd place with 10 points, the last match they will face a very strong opponent is the host. Korean house, on the afternoon of June 13. If it loses to South Korea, Lebanon still only has 10 points. While if Vietnam team If you beat Malaysia, you will have 17 points, definitely in the 2nd place in Group G despite a failure in the last match against the UAE. According to the rules, the top 5 second-placed teams in the group with high achievements will continue and Vietnam is facing a great opportunity. Bruno Fernandes and Ronaldo shine, Portugal beat Israel This morning (June 10), Portugal had its last international friendly before entering the final round of EURO 2021. Ronaldo’s opponent and his teammates were Israel, who did not have a place in the EURO. Portugal has a good momentum for EURO 2021. Photo: Reuters Right in the first round of the ball, Ronaldo had a very good dribbling phase to penetrate the penalty area and then hit a shot, unfortunately, the striker’s shot born in 1985 was not difficult enough to bring home the goal. Not only Ronaldo but other Portuguese attacking stars also did not make good use of the opportunities created. It was not until the 42nd minute that Bruno Fernandes scored to help Portugal lead 1-0 and before the first half ended, Ronaldo scored to make it 2-0. After many stops, in the 86th and 90+1 minutes, João Cancelo and Bruno Fernandes put their names on the scoreboard to help Portugal set a 4-0 victory over Israel. A 4-star victory over Israel helps Portugal have a good momentum for EURO 2021, where they are in Group F of death. The first match of Ronaldo and his teammates at EURO 2021 is against Hungary on June 15. Thanh Hien (Compiled from Zing.vn/bongdaplus.vn)

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.

Products on sale include resistance bands, leather boxing gloves, small personal bags, sneakers and especially the brand’s iconic silk scarf with its signature orange color scheme and classic horse. . Hermès sells sports accessories. Photo: Hermes. All designs have a price range of 325-1,300 USD and were officially displayed at the HermèsFit showcase in Chengdu (China) on May 19. The event took place with the appearance of fashionistas and fashion editors. The scene is staged like a sports gym and guests will be able to participate in activities throughout the program to experience the brand’s new products. According to the Luxury Daily In 2020, facing the Covid-19 epidemic, brands have to think of new directions for product lines by approaching closer to consumers, emphasizing convenience in daily activities. Hermès is no exception, and HermèsFit is a way for the brand to attract new customers who love exercise and support fashion products at low prices. Many people expressed their interest in the new designs of the French fashion house: “I was able to buy Hermès products. Sneakers, bracelets or handbags that are both fashionable and functional when I take them out. do excerise”. The display space of HermèsFit products is designed like a gym. Photo: @sherry_chen.

Chat with Zing About the positive body transformation, Kim Duyen said: “I have tried and worked hard to practice. I feel proud when I look at myself in the mirror. My current body measurement is 88. -66-95 cm”. After Khanh Van, Kim Duyen is the name that is expected to represent Vietnam in the arena Miss Universe 2021 . Kim Duyen showed off her sexy figure with a cut dress and nude makeup style. After winning the title of 1st runner-up at the competition Miss Universe Vietnam 2019 Kim Duyen shows the promotion in beauty and physique. Every day, she focuses on performing exercises to help her muscles become stronger and stronger. “I want to reduce my waist measurement a bit, about 64-65 cm. Many viewers call me cutely ‘little girl’. I also want my body to look stronger, suitable for the body. Miss Universe “, the beauty shared. Kim Duyen exercises and eats according to her own regimen to improve her body in the direction of being attractive and healthy. To conquer the ideal body, Kim Duyen also encountered some difficulties. She said that she is a person who is difficult to tighten muscles. Duyen must apply a reasonable exercise plan guided by her personal trainer. At the time the gym opened, Kim Duyen went to practice every day. She arranged to go to the gym, exercise for 1-2 hours. The beauty has maintained a regular gym schedule for nearly a year now. In order to have a beautiful body, in addition to exercising, she also maintains a suitable diet. Kim Duyen shared: “I drink a lot of water, eat a lot of fruits and vegetables. I follow a diet designed by the coach. Sometimes, I eat more nuts to supplement the necessary nutrients.” . Stylish summer outfits for girls Women can elevate their summer style with some simple, easy-to-find items.

Photo: AhVero Don’t ignore basic fashion items Becoming a well-dressed lady has never been easier when you already own a wardrobe of basic fashion items. The wacky items that are familiar to you so far may seem ordinary, but they are more versatile than you think. A modern wardrobe of a lady who knows how to dress does not have to be full of expensive brands, colorful clothes or gorgeous beading, but first and foremost it must be a wardrobe that brings personality. High application in parallel with expressing the true personality of the wearer. So what are the must-have basic items? These are white t-shirts, pullovers, shirt (or shirt dress), trenchcoat, jeans, little black dress, sunglasses, wrap skirt, blazer, white sneakers, trousers , jewelry and vintage handbags. Choose the most comfortable clothing and underwear fabric possible Many women believe that a beautiful item must have an eye-catching appearance, be it from structure, texture or outstanding fabric texture. That is true, but it is not enough because the confidence that comes from within the wearer is the strongest attraction. Therefore, when choosing an outfit, you should not only care about the outside of it, but consider the inner layer of that item if it is soft and comfortable because that is the direct layer of fabric. contact with your skin. Similarly, the choice of underwear is also extremely important when coordinating. To do that, start with the right lingerie size. You can choose clothes that fit your body, not too tight or too loose. Next is the fabric material, you can choose for yourself the types of underwear that are suitable for the weather conditions. Finally, avoid revealing underwear in any case to score style points with the opposite person. Learn how to dress fashion influencers but don’t copy Do you often find inspiration for everyday outfits through fashion magazines, blogs or social media accounts of famous domestic and foreign fashion influencers? Updating the latest fashion trends is nowhere more prestigious and convenient than influential people in the fashion industry. They are fashionistas who understand trends. Most importantly, they know what they wear, how to dress to reveal their inner world. Photo: Camila Coelho & Julie Sarinana However, you should only stop at the reference level, learn how they change their costumes, how to mix and match without making mistakes and respect the best shape. Because each person’s fashion personality is different, it is not possible to apply the formula of other people’s clothes for you. Instead, take some time to try out different styles to see what works best for you. Tailoring: “Baby” elevates personal style Undoubtedly, tailoring is always a never-out-of-fashion clothing line that any girl must have for her wardrobe. Why is that? First, tailoring can make your outfit more fashionable than ever. Maybe the item is not expensive, but tailored to fit your body, you still become luxurious and extremely elegant. Next, tailoring helps “hack” every girl’s figure. Although you do not possess the perfect measurements like the runway models, when wearing a tailored set, you are still confident with your figure thanks to the delicate cuts and curves that balance the proportions of your body. Choose the most suitable and flattering clothes It can be said that there is no outfit that is not flattering, the important thing is how you combine them. Suits that fit the body are always the first and most ideal choice for girls to transform different styles. However, if you are a believer who loves the spaciousness and comfort of oversize clothes, it is not difficult to flatter your figure thanks to the unfashionable beauty formula: oversize and body-hugging clothes. Dress up the shirt with a pair of high-waisted pants to look taller, as well as dotted around the waist with a belt to accentuate the overall curve. Fashion accessories: indispensable beauty “weapon” for every outfit One of the secrets of dressing well that cult fashionistas are indispensable in every mix is ​​the presence of fashion accessories, including jewelry, bags, shoes, watches… Nowadays, you can Choose from a wide range of accessories to suit your personal style. However, choose timeless accessories that can be flexibly combined with most of the clothes available in your wardrobe to create combinations that are both personal and stylish. Let fashion be the voice of your style and personality The famous designer Oscar de la Renta once said: “ Fashion is about wearing what’s trendy, style is what reflects your personality “. Being passionate about following the flow of fashion and trendy trends does not mean dressing well and being fashionable because fashion is not only about exalting the outer beauty but also having to awaken each person’s inner self and express it through the way choose an outfit. And that’s why women need to find a personal style that best suits their personality. Posts: To Hoang Bao

Giving birth to a little princess for her young husband when she was over 35 years old, but that still did not make it difficult for Thu Thuy on her journey to regain her top form. At the present time, after nearly 9 months of giving birth, the mother of two has made the sisters’ eyes red with envy every time she shows off her figure in body-challenging outfits. At the same time, Thu Thuy also put her name on the list of the sexiest mothers in the Vietnamese entertainment industry. When the little princess was born in September 2020 and only 3 weeks later, Thu Thuy revealed that she had lost 8kg by breastfeeding, even though during her pregnancy, she only gained 10kg. It is known that during pregnancy as well as after birth, vocal 8X has applied a reasonable diet, using only foods and nutrients suitable for the development of the child. After giving birth, Kin Nguyen’s wife breastfed her baby and used a belt to tighten the waist so that the abdomen would not sag. At the same time, the mother of two also practices yoga to increase the effectiveness of regaining her wonderful body. With outstanding beauty from skin to figure despite having gone through 2 births, the U40 beauty not only “levels” the age gap with her young husband but also motivates the sisters to have more faith to lose weight. . It was thought that she had reached the perfect figure and stopped losing weight, but recently, Thu Thuy continued to surprise the sisters when she shared that she was doing a detox with a 10-day course. Although it’s only been on the 3rd day, the vocalist born in 1984 has “blown away” 1kg as well as feeling healthier, the skin is also brighter and smoother. Already having a lovely figure “thousands of people love”, but Thu Thuy continues her journey to improve her beauty from the method of body purification. Sharing on her personal page, Thu Thuy confided: “ On the first day of my detox, my biggest difficulty was that every morning I had to drink 1 liter of water and 2 teaspoons of salt. I don’t have the habit of drinking a lot of water but now I am used to it because I know the effect of drinking water with salt to help my body wash out the intestines. After nearly 40 years, how much dirt remains in my intestines, I am no longer afraid of drinking water !” For those of you who do not know, detox is a method of purifying the body to improve appearance and health that is very popular recently. Some great advantages can be mentioned as easy implementation and time saving. Depending on your preferences, desire for effectiveness… but detox is very diverse. The detox regime may lie in eliminating some substances (starch, sugar, fat) and increasing vegetables, … or using drinks to completely replace meals. For Thu Thuy, she chooses to drink water with added salt every morning in combination with separate menus in the rest of the day. The use of water diluted with salt not only helps to lose weight, but also improves digestion effectively. More specifically about this method, the salt water that the women doing the detox use includes a mixture of warm water and non-iodized salt (sea salt). To keep good minerals, you should choose sea salt in clean seas that have not been refined or bleached. For those unfamiliar, the salt water cleanse can cause painful bowel movements within 30 minutes to 1 hour or longer. The salt water detox recipe can be made by dissolving 2 teaspoons of non-iodized sea salt (like pink Himalayan salt) in a quart (about 4 cups) of warm water. If you want to increase the taste, you can add some lemon juice. After that, you should lie on your right side for about 30 minutes to assist the saline water to pass through the small intestine and clean the intestines. The reason this method is still very popular and widely applied is because after 1 day of living, the food you absorb survives in the intestines through the decomposition of food, creating favorable conditions for bacteria to produce harmful substances. Therefore, drinking a glass of diluted salt water in the morning can cleanse the intestines, strengthen immunity and improve infection. Not stopping there, the purification of toxins from the body will help lose weight more effectively. Not stopping there, purifying the body with salt water in the morning will help repel bad breath thanks to its ability to clean the oral cavity and eliminate bacteria. Despite bringing so many benefits, but not everyone is suitable to apply. For people with heart problems, diabetes, edema, kidney problems, high blood pressure, gastrointestinal problems such as ulcers or inflammatory bowel disease, you should not cleanse your body with water. salt. In addition, pregnant women should also avoid this method.

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 entire population has strictly followed the government’s 5K regulations on epidemic prevention, including avoiding large gatherings and limiting contact. Gyms and exercise clubs have been temporarily closed for a few weeks now and this is probably the big “nightmare” that the sisters need to face right now. It’s hard to raise the spirit to practice, but it’s even harder to go to the kitchen to make serious food. In order to completely prevent the “overflowing” fat situation, Vietnamese stars are eager to motivate each other by showing off their eye-catching food with countless “insidious” recipes: eat but not fat. Leading the healthy eating line is Miss Do Thi Ha. Since the day she took on the heavy crown on her shoulders, the Thanh beauty has always been strict with her diet to perfect the look of 10. Looking at the beauty’s white meat salad is enough to understand why the set Recent bikini photos are so cool. Runner-up Kieu Loan is no longer criticized as “elephant foot” or “fat” runner, she has changed and attached to a sexy image. On anti-epidemic days, the queen knows how to rap, practice yoga at home and cook in the kitchen. According to the beauty of Quang, “recent meals are almost green and no rice”. Tieu Vy has just appeared on the cover of the magazine and burned all eyes with her charisma and sexy body. In order to keep social distance without getting fat, she regularly plans and eats 100% homemade food. “Gym doll” Miu Le these days no longer shares her workout photos, but instead “mlem” fans with her series of recipes. Being a heavy exerciser, Miu Le loads up a lot of food, but it’s all under control. The healthiest dish she recently revealed is a sandwich spread with fresh avocado and poached eggs. Mother of two Luu Huong Giang these days pulls out the guitar to beat and take pictures for fun, but still doesn’t forget the task of eating healthy. She shares her meal is a salad with lots of toppings are fresh vegetables and fresh cheese. Diem My 9X has just had a “break through” the rating network when she released a set of photos with a super dangerous cut bikini. Looking at the actress’s figure is enough to understand how harsh her diet is. The beauty shared on the story that the lunch for her who wants to lose 2 pounds is only broccoli and boiled cabbage. It’s so pitiful! The secret to staying confident despite anti-fans is working out and eating with a plan. She usually alternates 1 week of a plant-based diet and 1 week of a normal diet. Her chill meal after a week of eating all plants is brown rice and a variety of Japanese condiments. Besides, the beauty is also flexible to change dishes for her menu, which is to make pancakes with ingredients of bananas, oats, eggs, super attractive milk. Rich kid Ngoc Thanh Tam, besides sweating profusely at the family gym, also eats very carefully and carefully. She shares an interesting and delicious way to eat clean with the recipe: fish spring rolls with brown rice paper and fried with air fryer, grilled chicken salad and brown rice vermicelli. The big sister of the village, Vo Hoang Yen, is the same every season when she is always aware that diet is important to her career. The weight loss meal that the supermodel shared included: oats, nuts, sesame seeds and a few slices of cheese. Thuy Vi works hard every day in lingerie to post on social media. After 7749 times of beating and rebuilding her body, she is now clearly aware of keeping fit by controlling calories in. On the day of the epidemic, the hot girl Ca Mau made salmon soaked in soy sauce, a dish that experts considered to be rich in protein and good fat. Si Thanh is 35 years old this year but her body is still 20 years old. To do that, she actively does yoga and plank every day. More specifically, she is a follower of vegetarianism. Although being a vegetarian, it does not mean that it is not enough and makes the eater less healthy. But perhaps all of the above cases are still not as “crazy” as the final boss, Hien Ho. She put all the ingredients of a meal such as strawberries, bananas, nut milk, chia seeds, spinach, kale and… chicken breast into a puree to make a smoothie. This recipe is suitable for hot sunny days and lazy to eat when you just need to “gour” and you’re done. The above meals are for reference only. Women who want to control their weight well need to rely on their body index such as age, gender, height, weight. The amount of food each person eats is different. She can only refer to the ingredients to flexibly change dishes, fight anorexia and stress. Although there is currently no official announcement when the gym will open, let’s keep a positive and optimistic spirit with our goals, we will never worry about gaining weight or belly fat.

No effort in getting up early to exercise Afternoon is the best time for jogging. Runner’s World states: “Most physical activity is best done mid-to-late afternoon, as this is when body temperature is highest, meaning the muscles are at their most supple. minimize the risk of unnecessary injury. This was recently reinforced by a study that found that lung function in the afternoon was 6% better than at other times of the day.” I used to struggle in college with my 6 a.m. workout because my body never felt fully awake at that time. I tried every method I read like waking up an hour or two before, drinking a cup of coffee, eating a snack but none of that worked for me. I simply function better in the afternoon or evening. Everyone’s body is different and I think you can train yourself to adapt to a morning workout. However, most people agree that it’s easier to do the exercises optimally in the late afternoon or evening. If your goal isn’t to get the most out of your workout, morning exercise may be a better and more appropriate option based on your schedule. You can increase your running distance When you split a long run into two short runs, you can increase your running distance if you run both morning and evening. When my coach increased my weekly running distance in college, he asked me to do a simple workout at the end of the day after my morning workout. This strategy helped me recover from my morning workout, prevented me from being sedentary for the rest of the day, and helped me increase my running distance during the week. You can do the same, but you have to be ready for an afternoon or evening run. This will give you more physical recovery time between two runs of the day. Instructions on how to run in the afternoon effectively Afternoon is often the time most people choose to exercise because after a working day, the afternoon will have more free time, exercise helps them relax and have better concentration. Especially in the afternoon is considered the time when strong muscles have the best fitness. Usually, people often choose the afternoon for high-intensity strength training and weight loss exercises. You can choose to lose weight by using a treadmill, going to the gym or running outdoors, but with any method, the following should be noted: Always warm up before training with stretching exercises, running small steps, turning hips to warm up. Training time is from 4-7 hours in winter or 5-8 hours in summer. Prepare cool, stretchy, sweat-wicking clothes with shoes that fit your feet, breathable materials. Weight loss exercises should be from a speed of 10km/h upwards, focusing on variable speed exercises for about 20-30 minutes. Strength training with endurance exercises at a speed of 6km/h or more with a time of 30-45 minutes. During exercise, you must drink enough water, eat a light snack before exercise. After each running session in the afternoon, you need to relax, stretch your muscles, rest for your body to recover.

According to Mydaily, before the release of MV Butter, BTS spent many days practicing choreography. To stay comfortable, the band chooses loose, comfortable clothing during rehearsals. However, even when wearing loose and seemingly simple clothes, BTS members still coordinate according to the rules. RM chose shorts with khaki material belonging to the high-end streetwear brand Fear of God. The pants cost $495. As a lover of simple-toned outfits, RM teamed shorts with a white t-shirt and Vans Old Skool shoes for about $90. V is quite prominent when wearing JW Anderson’s bright shirt priced at 696 USD. The highlight of the outfit lies in Chanel brand shoes worth nearly 1,000 USD. In addition, the male singer wears a TNP beanie with a fairly affordable price – 17 USD. During the rehearsal, J-Hope wore a long sleeve knitted shirt from Cactus Plant Flea Market. This is a street fashion brand with a rather eccentric design style, which is commented to match J-Hope’s personality. The male singer’s shirt costs about 180 USD. J-Hope with red Needles track pants for $275 and Off-White checkered shoes for $559. Jungkook wore Andersson Bell denim jeans, paired with a blue sweater, priced at $178 and $97, respectively. The highlight of the outfit lies in Versace’s black Trigeca sneakers priced at $775. Jimin is simple when matching Séfr’s sweater for $ 330. Like Jung Kook, the male singer also wore Andersson Bell’s denim wash, combined with a $75 Hanna necklace. Suga wears an oversized long-sleeved T-shirt from menswear brand Wooyoungmi. Originally, the shirt cost 330 USD but now it is only 238 USD. Suga’s outfit features Vans’ New Varsity Era shoes. Jin was commented by the audience as a student when he wore a white shirt and dark trousers. The highlight of the male singer’s overall outfit lies in Off-White’s Out of Office sneakers priced at $515.

EPTS – Electric Performance & Tracking System is a system for monitoring player performance through electronic devices issued by the FIFA Quality Program. This system was born for the purpose of developing fitness and improving player performance through technology platforms. Viettel FC will use a technology training suit with OhCoach devices attached to GPS signals. Viettel FC will use a technology training suit with OhCoach devices attached to GPS signals. This transmitter-mounted shirt will record the player’s training parameters such as distance traveled, speed, number of sprints, or heat maps. These parameters will be transferred to the computer system and visualized, so that the coaching staff can manage fitness, evaluate performance and analyze effective tactics. Mr. Hans-Jürgen Gede – Technical Director of Viettel Sports Center said: “The use of this chip-based jersey is a common development trend of clubs and big teams in the region as well as around the world. World. Viettel players will be tracked in detail based on the data. Data-driven assessment and the application of technology to practice and competition will bring watershed changes to football.” This device is considered to be of great help in preventing injuries and improving player fitness. This device is considered to be of great help in preventing injuries and improving player fitness. This is also the team leader’s efforts in the digital transformation process, when ready to accept new technologies to help elevate the team. The collected data will not only help the players in a match or a season, but it will be saved for research and to make tactical and training options in the future. .

Viettel FC players are excited to practice with new equipment. Photo: PHAM HA. Viettel FC players will use a technology training shirt with OhCoach devices attached to GPS signals. This shirt with a transmitter will record the player’s training parameters such as: distance traveled, speed, number of sprints, heat map. These parameters will be transferred to the computer system and visualized, from which the coaching staff can manage fitness, evaluate performance and analyze effective tactics. Hans Jurgen Gede, Technical Director of Viettel Sports Center said: “The use of this chip-based jersey is a common development trend of clubs and big teams in the region as well as around the world. gender. Viettel FC players will be tracked in detail based on the data. Data-driven assessment and the application of technology to practice and competition will bring watershed changes to football.” OhCoach EPTS is considered to be of great help in injury prevention and player fitness improvement. The collected data will not only help players during a match or a season, but it will be saved to serve research and provide tactical and training options in the future.

Loren Gray, 19 years old, from Pennsylvania, USA is an extremely famous model and influencer on Instagram. She is known as a living doll, a sexy angel thanks to her beautiful face no less than the princesses in the movie, hot body, standard three-round measurements. Also thanks to the extremely attractive appearance advantage, Loren Gray caught the eye of many fashion brands for young people. She has also appeared in fashion magazines Teen Vogue and Seventeen Magazine. Many people are curious about the weight loss diet and training method Loren Gray has a body of thousands of people. But in fact, the 19-year-old female model does not have a specific and detailed diet plan, but only maintains healthy eating habits. For breakfast, Loren Gray likes to eat cereal, oatmeal mixed with raspberries or blueberries. According to her, oatmeal and whole grains keep her full throughout the morning. Loren also revealed that, should not eat high-sugar cereals, donuts …, should eat natural grains, the body will be provided with the right amount of calories. For lunch, the hot female model will eat as low-fat food as possible with chicken, cucumber, tomato, avocado and olive oil. When it comes to snacks, Loren Gray often eats some yogurt and fruit. For dinner, the hot girl will eat bread with chicken breast, cheese, tomatoes and avocado. Loren Gray said that she drinks water throughout the day because she exercises and is active a lot, needs to replenish water constantly. Plus, water also helps keep skin healthy, preventing premature wrinkles. Regarding Loren Gray’s training process, she said that she does many different exercises to keep her body in shape. She has her own trainer, but most of the time, Lauren will practice alone and choose exercises that are not too strenuous. Accordingly, Lauren often combines jogging and climbing stairs. At the same time, she also uses jumping rope exercises to increase her heart rate before running, which also helps to warm up the body and prevent injury. The female model also works hard to practice exercises specifically for the legs and body such as squats, sit-ups, diagonal kicks, planks, squats…

Viettel players get acquainted with OhCoach EPTS on the training ground EPTS – Electric Performance & Tracking System is a system for monitoring player performance through electronic devices issued by the FIFA Quality Program. This system was born for the purpose of developing fitness and improving player performance through technology platforms. Viettel Club will use a technology training suit with OhCoach devices attached to GPS signals. This transmitter-mounted shirt will record the player’s training parameters such as distance traveled, speed, number of sprints, or heat maps. These parameters will be transferred to the computer system and visualized, from which the coaching staff can manage fitness, evaluate performance and analyze effective tactics. Mr. Hans-Jürgen Gede – Technical Director of Viettel Sports Center said: “The use of this chip-based jersey is a common development trend of clubs and big teams in the region as well as around the world. Viettel players will be monitored in detail based on the data.The evaluation based on the data and the application of technology in practice and competition will bring turning changes to the ball. rock”. This system is very effective in comprehensive evaluation of players This device is considered to be of great help in preventing injuries and improving player fitness. This is also the effort of the leaders of Viettel Club in the digital transformation process, when ready to receive new technologies to help elevate the team. The collected data will not only help players during a match or a season, but it will be saved to serve research and provide tactical and training options in the future. Fitogether is currently cooperating with more than 170 teams around the world, is the official partner of K-League, Singapore Premier League and Indonesian Football Federation. This brand has a lot of experience manufacturing training equipment and is the first name in Asia to receive the certification of the EPTS system provided by FIFA.

According to Sohu, Lily (living in Shanghai, China) is a famous fitness trainer in the country of billions of people. Not only possessing the prestigious American ACE Personal Training Certificate, she is also a professional yoga follower, nutritionist, diver, and well-trained lifeguard. Initially, Lily looked to bodybuilding to relieve work pressure and improve health. However, after that, she became more and more passionate and constantly trying to have a muscular body. After 8 years of training, although she feels herself quite muscular, Lily is still mistaken for a model by many people because of her sexy body. The secret to Lily’s attractive figure lies in her daily gym routine. She also constantly strengthens herself to challenge herself with various subjects such as swimming, running, pilates, etc. In addition to building muscle, female fitness trainers pay special attention to exercises that require endurance such as yoga and aerobics. She believes that it will ensure that the muscles are balanced and healthy, and at the same time do not lose the slim and sexy beauty of women. In terms of nutrition, Lily does not follow a diet but still meets the body’s food needs to ensure energy. According to her, it is important for each meal to be carefully calculated in calories so as not to overcharge. Thanks to that, despite being 1.70 m tall and weighing 65 kg, Lily’s body is still in balance with the body curve not inferior to the model. On her personal page, the moments when she flexed or practiced received compliments from netizens. Many people share that they feel more motivated to practice when following Lily’s life. However, some comments also doubt that Lily’s physique is a cosmetic intervention product. Faced with negative comments, she chose to remain silent and continued to share about her practice routine. Whether at home or traveling, she does not forget to exercise to keep fit. The standard body helps Lily receive many advertising offers for health and sports products. As a professional trainer, sportswear is often associated with Lily’s image. When choosing dresses or casual clothes, she mainly focuses on a dynamic but no less sexy style to show off her body curves.

Flight preparation of the 937th Regiment. The highlight in the World War II movement of the 937th Regiment in recent years is that the pilots have tried their best to review the theory, practice the sand table, master the basic situations, emulate to complete the flight lessons and integrate into the field. safe flight time. The team of technicians promotes practical application initiatives, thoroughly overcomes breakdowns, and ensures the best technical condition for the aircraft… In particular, in rehearsals, participating in bombing flights, and firing live ammunition on land and at sea during the day and at night, the regiment always focused on launching emulation, building the will and determination for all officers and combatants. doctors, especially pilots and technicians. With the task of protecting the Spratly Islands and the southern waters of the country, the 937th Regiment regularly trained not to be surprised in any situation. The mission to fly to protect Truong Sa began on October 19, 1989, when at Phan Rang airport, pilots Vu Kim Dien and Nguyen Van Than successfully completed the first mission flight on the Sukhoi Sukhoi Sukhoi Aircraft. -22M4 to Truong Sa. At the end of October 1989, Su-22M4 continued to successfully carry out live fire at Hon Ty shooting range. After this event, the 937th Regiment was officially assigned by the Commander of the Air Defense Forces to protect the Truong Sa archipelago and the southern maritime economic zone of the country. Since then, in addition to the Su-22M4 fighter, there are also Su-30MK2 fighters and generations of pilots of the 937th Regiment, still the main force in charge of the role of patrolling and protecting the Truong Sa archipelago.

Illustration. To gain weight safely, effectively and sustainably, you need to fully implement the following formula: a combination of a calorie-rich scientific diet + purification for the body + proper exercise plan + supplemental food supplements natural weight gain. Scientific diet rich in calories Skinny people who want to gain weight quickly, the most important thing is to have enough nutrients for the body to build tissue and muscle bundles. A reasonable meal for thin people who want to gain weight quickly must ensure enough 4 groups of substances: protein, starch, fat, vitamins and minerals. Detoxify the body Every day our bodies put into the body a lot of toxins from food, water and air every day. Toxins accumulate for too long in the body, weakening the immune system, making it difficult to absorb nutrients, making it difficult for you to gain weight. Therefore, thin people who want to gain weight effectively need to purify the body, strengthen the immune system, and help the body easily absorb nutrients. Natural superior nutritional food supplement In addition to the application of a nutritious diet and sports training, skinny people who want to quickly get rid of their “thin” body need to add products with outstanding nutritional ingredients for thin people into their diet. diet. But among so many products on the market, which is the best weight loss support product that is safe and sustainable. Snack before exercise Helps thin people to compensate for the calories burned during exercise and helps the body perform better. It is best to have a snack 1 hour before exercise and drink 1 glass of water 200ml is best. Warm up gently before starting weight training exercises Helps the body adapt and get used to the state of rest and exercise. Reduce exercise intensity near the end of the exercise to avoid muscle fatigue. Choose the right exercises To achieve the goal of practice, the exercises of walking, yoga, swimming, weight training, etc. help support the absorption of nutrients, stimulate eating, and sleep well.

Share with GQ , the male singer said he has a hobby of eating. Therefore, to keep his body weight at the desired level, he exercises regularly and establishes a reasonable diet. Justin Timberlake keeps his toned body and youthful appearance despite being 40 years old. Photo: Todayonlie. Breakfast “I work out in the morning and eat twice. I usually have waffles with flaxseed, almond butter and an egg,” Justin Timberlake told GQ . Within 30-40 minutes after practicing, the male singer chooses boiled eggs and protein shakes to recharge his body. Justin Timberlake takes his meals seriously and changes his menu often so he doesn’t get bored. In addition, the vocalist Mirrors always prepare food in advance when going out because he wants to avoid fast food or processed foods. Dish For the rest of the day, Justin Timberlake avoids gluten, dairy and wheat. His wife – actress Jessica Biel – revealed to Los Angeles Times : “Our health and digestion are better when we don’t eat the above foods”. As someone who has a passion for Italian cuisine, Justin Timberlake admits that during his travels to this country, he completely failed when dieting. Although passionate about eating, the male singer still values ​​his physique. The proof is that he always exercises hard and sees food as a reward after every stressful working hour. Working out hard is how Justin Timberlake got in shape. Photo: Reddit. Practice To have a toned body and fit for the role, Justin Timberlake was designed by trainer Ben Bruno with his own exercises. In the video posted on his personal page, the male artist uses inclined dumbbells to perform muscle-building movements focusing on the shoulders and arms. Justin Timberlake lifts weights of nearly 55 kg – something many bodybuilders have not done. Photo: Justin Timberlake. According to experts, this is quite a heavy exercise for those who are new to weightlifting. However, its advantage over conventional weightlifting is that it reduces the risk of arm, shoulder injury or even an accident if you drop the weight. When doing this move, trainer Ben Bruno said Justin Timberlake maintained the position for at least 20 seconds when lifting weights to stretch the muscles. Ben Bruno said to Men’s Health : “Justin trains continuously throughout the year but once he has set a goal, he will pursue it with focus and effort”. 5 ways to maintain a youthful appearance for men Healthy skin, few defects help men feel confident when meeting people.

Pham Thi Hang’s transformation journey made many people admire. Pham Thi Hang’s secret to doing this is to practice with a mini band (resistance band). Hang shared, the mini band is compact in size and quite light in weight, but has unexpected results in practice. Practicing exercises with mini band will work on muscle groups to help them develop evenly and balance. This is completely different from weight training or ball training when you can only develop a few muscle groups. More specifically, practicing with the mini band, you can adjust the full body exercises and choose the weight levels of the rope to suit your physical condition and strength. Besides exercise, Pham Thi Hang balances her diet with healthy foods such as salad, chicken breast, salmon, tuna, eggs, avocado, … which are simply processed to retain more. optimum nutrient content. Instead of eating in favor of quantity, beautiful people focus on the quality of the meal. Exercising and eating in moderation helps Hang Pham own a desirable physique. With the desire to inspire girls who want to change their bodies to become more beautiful and confident, Pham Thi Hang decided to become a special instructor for this useful and effective means of exercise. More beautiful and healthier gives Pham Thi Hang many new opportunities in life. Hang revealed that she is currently in charge of 6 practice classes per week. In addition to direct teaching, Hang also guides thousands of students to practice online for free. “ Going to the gym is not possible for everyone because many women are busy with their families, work or even the economy. Therefore, I aim to practice at home, travel with the simplest tools. Mini band has this advantage, can be practiced anywhere, deeply affects muscle groups, forcing the body to generate resistance to resist the elastic strength of the rope during the process. Exercise makes the body softer and more flexible. Hang wants to contribute a little effort to spread this wonderful exercise method to women who want to improve their physique and better take care of themselves. “, said coach 9x. Hang Pham shows off her sexy bare shoulders. Possessing an hourglass body, Hang likes a glamorous fashion sense to show off her hot body, her personal facebook and the practice groups set up by Pham Thi Hang always have an extremely “terrible” follower count no less than any other celebrity. which. In the future, female Hang will continue to practice regularly and support more people.

On May 10 (US time), Khanh Van and 73 Miss Universe contestants practiced for the semi-final night. The representative of Vietnam continues to demonstrate a clear image strategy with an outfit inspired by the colors of street art, the brilliant night lights of Saigon. The matchy matchy outfit combines a deep slit short shirt with long-legged pants, emphasizing seductive curves. After 3 hours of training, Khanh Van changed into jeans and a T-shirt to participate in a charity program with Smile Train – a charity organization specializing in helping children with cleft lip and cleft palate. The 26-year-old girl still keeps her spirit full of energy despite the busy schedule. Before that, Khanh Van appeared with a short blue off-the-shoulder dress. With a height of 1.76 m, the Vietnamese representative belongs to the group of Asian contestants with the most standard appearance. According to Missosology, Miss Universe has gone to the 5th day. Photography, video recording, catwalk, training… activities have all been completed. On May 13, candidates will enter a closed interview round. Khanh Van changes her hairstyle, from straightening to curling to create variety. She does her own makeup in a style that emphasizes her eyes. According to the share, Khanh Van had a few months of makeup lessons before leaving for the US. The representative of Vietnam poses with Asian beauties. This year, Khanh Van was placed in the same room as the Malaysian contestant. The two, along with Miss England, are a group of friends who always appear together and record happy videos on social networks from day one. Khanh Van also gave the contestants pajamas worth 120,000 VND. Carrying 15 suitcases with nearly 200 costumes and accessories, Khanh Van was considered “outstanding”. Talking to Zing about this idea, Mr. Tran Viet Bao Hoang – National Director of Miss Universe in Vietnam – said: “Fashion and communication is a very important part, showing the seriousness of the contest. Among many beautiful girls, a way to make Van stand out is necessary. Moreover, each of Van’s costumes has its own story and meaning, in order to promote many aspects of Vietnam to the world.” . According to Mr. Bao Hoang, fashion is not all that Khanh Van brings to Miss Universe. He shared: “Khanh Van made an impression about the dress at the first step, but in the following days, I believe that the story about the project, activities and way of performance of Van will help her further affirm her value and self-image”.

This is considered a very convincing result because right from the beginning of the season, this beauty has always been present in all beauty rankings and is considered a “serious” opponent than ever. The representative of Mexico was excellently crowned Miss Universe 2020. Andrea Meza has a beautiful face, height of 1m82 and a toned body. Currently, she works as a model, makeup artist and runs a computer software company. Following Miss Universe 2020’s personal page, it can be seen that in order to have a toned physique, with a standard 3-round measurement, Andrea has regularly practiced sports such as running, climbing, boxing, exercises. doing cardio to burn fat… She often changes exercises to keep herself from getting bored. To have the perfect sexy body as it is now, Miss Universe 2020 Andrea Meza has worked very hard to exercise. The new Miss Universe loves climbing mountains. As well as not afraid to experience adventure games. Boxing is also applied by Andrea Meza to lose weight. Besides practicing many sports, the new Miss Universe also follows a strict diet. On her personal page, the Mexican beauty often shares photos of herself in the kitchen preparing nutritious, healthy and high-protein dishes. Sometimes she also fasts to purify her body. In addition, drinks such as smoothies from a variety of fruits, watermelon, cucumber, kiwi, tomato, mango… are also added to her diet by Andrea. Miss Universe 2020 implements a diet to own a sexy, toned body. The owner loves to eat a lot of green vegetables, fruits and minimize starch.

According to Professor, Dr. Pham Quang Minh, former Rector of the University of Social Sciences and Humanities, Vietnam National University, Hanoi, this is a very complete, comprehensive and profound article on the Party’s views. Communist Vietnam for the basic and most important contents of the Vietnamese revolution since the country was peaceful, independent and unified until now. That is the problem of building socialism and the path to socialism of the Vietnamese nation. In the article, the General Secretary posed the most crucial and decisive questions of the Vietnamese nation today, such as: What is socialism? Why did Vietnam choose the socialist path? How and how to gradually build socialism in Vietnam? According to Professor, Dr. Pham Quang Minh, the meaning of the article must be recognized, evaluated and considered in the current practical context, associated with three important factors. Firstly, the article was published on the eve of the election of deputies to the XV National Assembly and People’s Councils at all levels for the 2021-2026 term, that is, before an event of great significance, on the 23rd of this month. In May 2021, voters nationwide go to elect their representatives to the country’s highest authority. The General Secretary wants to remind everyone that it is not anyone else but the voters, who must raise their sense of responsibility and wisely choose talented and virtuous people to be elected to the National Assembly. Because this is the agency that makes important decisions about the path we have walked, the achievements we have achieved and will be the place to solve difficulties and challenges in the future. Secondly, the article was born in the context that our country celebrates the 131st birthday of President Ho Chi Minh, the founder of the State of Vietnam, the leader and teacher of the Vietnamese revolution. We review, look back on what we have done and the way to go. Thirdly, this is also an opportunity for the General Secretary to clarify his views and clearly define Vietnam’s position on the issue of socialism in Vietnam, in order to criticize wrong views, smear and distort the Vietnamese government. hostile forces in order to lower the Party’s prestige, sow distrust and shake people’s faith in the nation’s path to socialism. Sharing about the content of the article, Professor, Dr. Pham Quang Minh emphasized that the article has analyzed and clarified 5 new important points. First of all, the General Secretary affirmed that the achievements of capitalism are undeniable and that these are the achievements and common progress of mankind and therefore we need to be selectively absorbed. This is very important, because from time to time, there are also some people who think that everything that belongs to feudalism, capitalism, and the old regime is evil, wrong and comes to a clean denial. That is a conservative view, heavily colored with ideological confrontation, clearly distinguishing between us and the enemy, friend and enemy, what is good for us, and what is in the enemy’s is also bad. We recognize that capitalism has never been as global as it is today and has also achieved many great achievements, especially in the field of emancipation and development of productive power. science and technology development.” Second, when talking about socialism, the General Secretary mentioned three aspects, three connotations, and three qualities of socialism. It is socialism as a doctrine, a movement and a regime. Such a view of socialism is very scientific, multidimensional and comprehensive. Because, if one sees socialism only as a movement, it is easy to fluctuate because of the “up or down” of that movement. If we only look at socialism as a doctrine, it is easy to see that it is “sclerotic, dogmatic, backward”. And if you look at it as a regime, I am afraid that the reality in the Soviet Union and Eastern European countries makes it easy to doubt. Third, we often say that Vietnam went to socialism, ignoring the capitalist development stage, but in this article, the General Secretary pointed out, ignoring the capitalist development stage. that is, only ignoring the limitations of capitalism such as oppression, injustice, exploitation, and vices, but not ignoring the achievements of civilized values ​​that mankind has achieved in the period of capitalist development. capitalism and selective inheritance. We need to be wise, sober and selectively inherit the achievements and values ​​of civilization that humanity has achieved such as technology, economics, medicine, etc. Fourthly, Professor, Dr. Pham Quang Minh also said that, in the article, building socialism according to the General Secretary is creating a new type of society in terms of quality, which is unlike any other model. any picture in the world. Or the socialist-oriented market economy is a theoretical breakthrough. Those things are typical of Vietnam, only of Vietnam. Professor, Dr. Pham Quang Minh said: “This is the biggest challenge for Vietnam because if it has to build a completely new type of society that has not been found in the world, it will be extremely difficult and challenging, because Because we can’t learn from the experience of those who went before, we have to be the ones to pave the way to “exploit the mountain and break the stone”. But we can do it, because just like in the period of the American Resistance War, many countries are afraid of the US, don’t dare and don’t know how to fight the US? But we have researched, pondered, studied and made the determination that we can defeat the US and have defeated the US.” Finally, highly appreciate the conclusion of the General Secretary in the article: “We need to absorb and selectively supplement in the spirit of criticism and creativity the latest achievements in ideology and science to Our doctrines and doctrines are always fresh, always invigorated, carrying the breath of the times, not falling into stagnation, stagnation, and backwardness compared to life”, Professor, Tien Doctor Pham Quang Minh said that the General Secretary had clearly expressed his views on the importance of learning together with practice, theory must be closely linked with practice, learning critically, creatively, absolutely. not being dogmatic, machines lead to intellectual sclerosis and backwardness. More than ever, we must always raise the spirit of learning, absorbing creatively in a critical spirit, only then will we be “invigorated with new vitality”. According to Professor, Dr. Pham Quang Minh, this also shows that the General Secretary, through the article, wants to remind us that Vietnam’s science does not seem to have updated and absorbed the latest achievements. about the world’s ideology and science, have not yet applied these achievements creatively to the practice of building socialism in Vietnam. Going up to socialism associated with the path of sustainable development phát Associate Professor, Dr. Nguyen Chu Hoi, Standing Vice Chairman of the Vietnam Fisheries Association, said that as a 40-year-old Party member, he feels proud of the Party, firmly believes in the driver, and The Central Committee of the Party leads the country firmly on the path of building socialism, successfully realizing the “Vietnamese aspiration” as pointed out by the Resolution of the 13th National Party Congress. Agreeing with the General Secretary’s comments on global challenges related to inadequately resolving the relationship between development and the environment: “Along with the economic-financial crisis is the energy and wage crisis. In fact, the depletion of natural resources, the degradation of the ecological environment, etc. are posing enormous challenges for the existence and development of mankind”, Associate Professor, Dr. Nguyen Chu Hoi emphasized, the consequences of the non-environmental approach, development at all costs, does not consider the environment and resources as a mandatory factor to consider when choosing development and consumption methods. has left “the consequences of a process of socio-economic development taking profit as the ultimate goal, considering the possession of wealth and increasing material consumption as a measure of civilization, taking personal interests as a pillar of society”, as the General Secretary wrote. Associate Professor, Dr. Nguyen Chu Hoi said that, in the article, under the lens of analyzing theory, practice and lessons learned on dealing with the relationship between socio-economic development and environmental protection. environment, conservation of resources and cultural values ​​on a global scale clearly shows that the path to socialism is also associated with the path of sustainable development of the country in terms of economy, politics and society. society, culture and environment. It is the right choice, has strategic stature, ensures long-term economic efficiency, the country has “food and property”. From the perspective of his experience in the field of marine management, the Standing Vice Chairman of the Vietnam Fisheries Association shared that in order to realize the great ideas of the General Secretary, it is necessary to review the Land Law; develop a new law on the use of the sea to develop a green and sustainable marine economy, contributing to firmly protecting Vietnam’s rights and interests in the East Sea. In addition, it is very urgent to strengthen conservation activities in the sea, coastal areas and islands of our country, including both terrestrial and underground landscapes. All-encompassing and groundbreaking is the issue of human resources, in which people are affirmed as both the goal and the driving force to promote and maintain the country’s sustainable development. to the level of success of the process of implementing “Vietnam aspiration”. Therefore, in this article, the General Secretary has identified and oriented: “People hold a central position in the development strategy; cultural development, human development is both the goal and the driving force of the renovation; development of education – training and science – technology is the leading national policy; environmental protection is one of the vital issues, a criterion for sustainable development; Building a happy family, making progress as a healthy and solid cell of the society, realizing gender equality is the criterion of progress and civilization. In particular, these are not only priority tasks in innovation and creativity of the country on the road to building socialism, but also demonstrate the superiority of socialism that our Party steadfastly chooses. and do it patiently.

In the last months of pregnancy, Vo Ha Tram still works hard at the gym to keep fit and strengthen her health. The singer affirmed that, so far, there has been no research to prove that exercising during pregnancy will adversely affect the baby or cause miscarriage if you exercise gently. It can be seen that even though Vo Ha Tram is about to go into labor, Vo Ha Tram is still practicing hard. Not only does she use small weights to train her arm muscles, but she also uses a specialized gym ball to perform the necessary movements for flexibility. Not only Vo Ha Tram, many other Vietnamese beauties also practice sports to maintain and improve their body shape during pregnancy. Actress Lan Phuong does light exercises with basic yoga movements to regain balance and comfort for the body during pregnancy. Tu Vi worked hard at the gym during her pregnancy to keep her mind relaxed and in shape. In addition to a reasonable diet and rest during pregnancy, Diep Lam Anh also follows an exercise regimen to keep her pregnancy slim and ensure the health of both mother and baby. During her pregnancy, MC Phuong Mai not only practiced yoga but also practiced pole dancing, swimming… Thanks to her physical strength and health, not much has changed compared to before pregnancy, so at the 8th month of pregnancy, the female MC still participated in the catwalk with 12 cm high heels. Although the pregnant belly is quite large, actress Nguyet Anh still works hard to practice yoga to exercise. Entering the 8th month of pregnancy, Thu Minh is still very hard at practicing yoga. Photo: IT. Invite readers to watch the video “Remarkable weight loss achievements of Miss Vietnam, runner-up”. Source: Yannews.com

A modest 1st round, or a short bread waist… a lot of things make women lack confidence in their bodies. Of course, eating is very important to get a slim figure, but if you want to have soft and flexible curves, support exercises are indispensable. Instead of sweating profusely at the gym, women can still get smooth curves with just one exercise for 2 minutes a day. The movement directly affects the waist, abdomen, round 1 as well as the back waist curve … not too much effort but still get the body you want. The movement helps to slim the waist and expand the chest, helping women improve their curves. Start the exercise by lying on the floor with your stomach down, feet perpendicular to the wall. Then cross your arms in front of your chest and keep your hands fixed in this position. Next, you lift your body up and breathe evenly throughout the exercise. Pay attention to the abdominal contraction so that the movement specifically affects the abdomen, helping to improve the condition of excess fat in your lower abdomen and waistline. Finally, push your body back, press your chest to the floor, bend your butt to pull your stomach, keeping your hips high. Keep it like that for 2 minutes. During these 2 minutes, you are both breathing in your stomach and breathing rhythmically. Hold this position for 2 minutes so that the movement can burn belly fat, make the waist slimmer, improve your 1st and 3rd round. Just maintain 2 minutes of this exercise every day, after only a short time your physique and curves have changed significantly. Wish you always beautiful, slim and sexy this summer. Source: Free Yoga

Pham Thi Hang known as Hang Luna is one of the famous training instructors in Hanoi. Hang’s personal page has nearly 100,000 followers. Recently, 9x has shared about the training journey to change himself, making many people admire. Hang said, many years ago, she often received negative comments about her appearance, making her self-deprecating and guilty. Friends introduced methods and products, Hang also tried it, from going to a cosmetic spa using a belly fat reduction process to taking weight loss pills, using a waist belt,… Methods for results rapidly but unsustainably, the body and strength weaken, the elimination is mainly water, the fat is still stored in the body. Pham Thi Hang had a spectacular makeover when she came to BonguaWorkout. During the most depressed and desperate times, Hang was introduced to BonguaWorkout by her colleagues and joined an online practice group. Thanks to the inspiration from the sisters in the association, Hang began to actively practice to improve her physique. “BonguaWorkout is an emerging sport recently that is especially loved by women. Unlike the gym, BonguaWorkout is more about slim shoulders, small waist, soft and feminine. The advantage of this method is that it can be practiced anywhere, turning the house into a gym very easily and cost-effectively. You just need to use a mini band (resistance wire) for more than 100,000 VND, spend 60 minutes a day practicing and you will get satisfactory results,” Hang said. Combining butt exercises with mini band alternating between fat burning sessions helps Hang reduce belly fat, increase butt size, butt is no longer as saggy and flat as before. The body is balanced, the waist is small, the buttocks are full, the muscles of the limbs are round and beautiful. For the first time in 25 years, Hang wore skinny jeans and received a lot of compliments and admiration from friends and family, making her burst with happiness. The current body of thousands of people loves Pham Thi Hang. From a girl who is always self-deprecating about her oversized body, Pham Thi Hang has had a spectacular “makeover” into a hot girl full of energy, healthy and extremely hot body. In particular, the third round is very toned, in harmony with Hang’s body, becoming the wish of many other girls. Even Hang is likened to “Kim Kardashian of Vietnam”. With the desire to inspire girls who want to change their bodies to become more beautiful and confident, Pham Thi Hang decided to become a special instructor for this useful and effective means of exercise. Changing body shape to make life better, Hang always thinks: “When you want, you will find a way, and when you don’t want, you will find an excuse. Everyone has the same beauty opportunity, but there are people who accept pain, sweat, effort, time and money to get the body they want, but there are people who can’t get over it. own ego, neglecting to take care of oneself”. Hang inspires practice to many women. More beautiful and healthier gives Pham Thi Hang many new opportunities in life. Hang revealed that she is currently in charge of 6 practice classes per week. In addition to teaching face-to-face, Hang also guides thousands of students to practice online for free. “Almost all women feel changes in their own body after a period of practice. From business and office owners to nursing mothers, housewives, and offices, everyone can practice without being constrained by time or place. But the beauty of the base classes I’m teaching are completely free of charge from students. Hang wants to contribute a little effort to spread this wonderful training method to women who want to improve their physique and take better care of themselves, “said Hang. More beautiful, more sexy gives Hang many new opportunities in life and work. In addition to regular exercise, the diet also needs to be focused, Hang always pays attention to eating healthy foods such as vegetables, fresh proteins, drinking lots of water, limiting fat and dividing meals every day. In the coming time, female Hang will continue to maintain regular practice and support many of her students to achieve their desired appearance dreams.

Will Smith and Mark Wahlberg are proof that each person’s body shape is easily changed if not persistently exercised. Will Smith and Mark Wahlberg do not exercise much during the epidemic season, leading to having a fat belly. Photo: Will Smith, Mark Wahlberg. During this complicated time of the epidemic, everyone has to carry out work from home to ensure safety. Therefore, they gradually forget about exercise and sink into habits such as snacking, watching movies, sleeping. After a period of sedentary, your body will lose strength, it is difficult to avoid injury when returning to practice. Combination of exercises If you stop exercising and gain weight, your muscles can stretch or sag. Therefore, you need to practice stretching exercises, yoga and movements at will without causing injury. Studies show that stretched muscles are stronger and more resilient. Besides, cardio is also chosen by many people to lose weight. Cardio works for high-intensity sprints. Stretching should be done by men every day to limit injuries during exercise. Photo: Men’s Journal. Keeping stamina When practicing any subject, whether it’s running, bodybuilding, or yoga, your body must be strong enough to be able to withstand the pressure during practice. Exercise is the only way to develop endurance. According to the GQ Strength training with weights is more effective because it helps build muscle, quickly burn fat and convert it to energy. You can do lighter weights than usual, but the more beats the better. You should not try to use too heavy weights with the first days of training. That will leave you sore or exhausted. You should start with a moderate weight to perform the exercise correctly. You are only allowed to increase the weight once you have mastered the previous exercise. Endurance exercises with weights help build muscle quickly. Photo: The Manual. Diet According to the Healthline If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods. These include eggs, salmon, chicken breast, yogurt, tuna… Furthermore, these foods contain vitamins and minerals the body needs to function at its best. Not only exercise, daily diet also helps to improve body index. You should refer to the menu for bodybuilders to ensure stable energy and blood pressure. 6 exercises to lose belly fat quickly at home If you miss eating a lot on New Year’s Day, you can refer to simple exercises to help reduce fat in the second round.

Currently his academy has been teaching and coaching running, directly coaching hundreds of individuals to different teams, clubs, and organizations, in the age group of 10-60 years. A training session by students in the Magic Stride running academy (photo by Magic Stride) After more than 10 years of joining the running community, he is most noticeably stronger. For example, practicing 3-4 months with the right method was able to run 10 km very strong, while before that it was only about 1km, and then the routine also felt lighter. The sickness is also reduced completely when the resistance increases. Then the weight loss, before I was 72 kg quite heavy with but now fall about 62-64 kg. Science also proves that in order to lose weight, jogging is the best sport. Jogging also produces active ingredients that help keep the brain awake, reduce stress, exercise evenly, the better spirit creates a change in personality … many runners also see the same benefits. According to Mr. Khoi, the conditions for running is quite simple, firstly, equipment such as shoes and clothes are needed. In which shoes are the most important because it will help me limit injuries, the clothes are simply cool. Mr. Tran Minh Khoi is a coach and director of the Magic Stride running academy The second thing that beginners need to know is getting started. Like other sports, warm-up before a training session will minimize the likelihood of injury. The third condition that beginners practice is to have clear goals, for example, if you want to work out well with 3 times a week, then stick to it, don’t run spontaneously. Or for people who need to lose weight, there is also a specific route … Next is how to replenish water to the body when running. In addition, running also needs some other technical factors, which require coaches to complete the goals, as well as ensure the most technical and scientific practice. Exercising, of course, eating and drinking enough nutrients is the most important. For runners, hydration is very important and is divided before, during, and after a workout. Staying hydrated while running is very important Our body is 75% water, and according to science, if it is lacking, the effect will be reduced by 20-30% and at the same time produce things like head, hot people, dry mouth, completely unhealthy. Therefore, if before entering important training sessions to prepare for a tournament, or increase the number of km …, it is necessary to replenish water, electrolytes, minerals 1 to 2 days before. During the training session, depending on the location, because the sweat excreted differently will need different rehydration. In addition, depending on the weather, if it is cool, it will be different, while the sun is hot like this, the amount of compensated water is different … all must be calculated so that it is just enough. After exercising, the body is still hot, still burns energy, needs to supplement so that the body does not lack water and drink as much as the need depends on the actual situation of each person but must ensure enough water and sufficient nutrients. electrolyte. And we need to understand that electrolyte replacement is the most important compounds in the human body, it is involved in the body’s processes. The electrolyte-carrying minerals in the body, including: Sodium, Potassium, Chloride, Calcium, Sodium chloride … are very important to ensure the functioning of the muscles and the heart of each person. Anh Hui uses Number 1 Active Lemon Salt Active Drinking Water to rehydrate mineral water There are many products for runners, but costs vary depending on the premium or budget, as well as the convenience of the user. However, on the general ground it is not suitable for everyday expenses because high-end products are quite expensive. Personally, I often use Number 1 Active Lemon Salted Active Drink, because this is a nearly complete product to help replenish water immediately, for the body to regain health quickly and conveniently. a relatively pleasant cost, suitable for everyone. In this active drink ingredient contains essential minerals: Potassium (K +), sodium (Na +), chloride (Cl-) … With the delicious taste of salted lemon, sweet sweetness, combined with sour taste. The sourness of lemons gives the feeling of being very thirsty to “rehydrate mineral water”.

Voice 7 rings is known for good weight maintenance habits. In the latest post on her personal page, the singer shared her exercise process and called it “happiness”. Practice mode On May 2, Ariana Grande shared a moment of pilates practice. Through the photo, fans noticed her happiness and passion for this subject. Exercise is an indispensable factor in the process of keeping fit. Photo: @arianagrande. The 27-year-old singer said she was practicing in Forma Pilates, a place based in Los Angeles. Besides, the female singer incorporates some other exercises. In the interview with Pop Sugar Grande’s personal coach, Harley Pasternak, revealed that walking is an important part of the singer’s bodybuilding process. “I set her goal for the number of steps to complete each day. She has reached 12,000 steps a day,” the coach said. Healthy eating habits Ariana Grande once shared with Mirror : “I am a believer that a plant-based diet can prolong life. It makes you a happier person.” Eating outside makes it difficult for the singer to pursue a plant-based eating menu. Therefore, she reminded herself to only eat vegetables, fruits and salads. After that, when she gets home, she will eat some other dishes to help herself fill up. Giving up on junk food is one of the secrets to helping Ariana Grande lose weight. Photo: Getty Images. Besides, the habit of reducing junk food has helped her get in the current toned figure. The female singer did not have time to cook. Therefore, she focuses on dishes with high convenience. The 27-year-old vocal coach said she likes soups, smoothies and salads. These are ideal dishes for those who do not have time to cook but still want to eat healthy and stay fit. On her personal page, Ariana Grande used to post a one-day dining menu. Her favorite breakfast is whole-grain oats paired with almond milk. Besides, she often drinks more smoothies such as strawberries, bananas, blueberries and pears. One of the female singer’s ideal lunches is a salad with kale, cashew nuts, avocado and a teriyaki sauce. In the evening, the 27-year-old singer likes to eat rice with tofu and stir-fried vegetables.

Before the training sessions in the weight loss gym, most people have to warm up so that the joints are active to meet the exercises during the weight loss goal. Warm-up exercises are usually done with simple, easy-to-do movements to “warm up” the body. Light jogging or brisk walking are great suggestions. Lesson 2: Push the shoulder of the dumbbell This is an exercise designed for newcomers to gym activities to achieve effective weight loss goals. The motions for doing this exercise include: – Stand up straight, feet with shoulder. Two hands holding dumbbells, palms facing each other. Keep the dumbbells at your ear, elbows perpendicular. Exhale and slowly push the dumbbells up high until your hands are perpendicular to the floor. – Inhale and slowly lower the dumbbells down to the original position Lesson 3: Raise the dumbbells in front of you Is a simple exercise that provides fast weight loss goals for women. During the process of lifting weights, you should note that you should pull in your belly and breathe regularly to achieve a quick effect. The motions for this exercise include: – Hold dumbbells in front of thighs, stand up straight, legs shoulder-width apart, eyes straight. Exhale and slowly lift the dumbbells straight forward from the bottom up, your arms always straight. Inhale and slowly lower the dumbbells down to the starting position.

“Korean holy food” received most of the comments praising, admiring the slimmer physique. Currently, she weighs about 83 kg, losing 48 kg after 2 years of diet and exercise. Since losing weight, Soobin has given up on mukbang-type eating videos. She gradually turned to being a lifestyle vlogger with exercise instruction, diet and positive inspirational videos. The videos “eating a jar” on the fanpage recently posted are old products, made when she has not discovered the cancer. Yang Soobin is thinner and thinner, receiving many compliments on his appearance. Yang Soobin (born in 1994) is famous in many Asian countries, including Vietnam thanks to delicious food clips, which many people call “Korean holy food”. Besides, she also possesses the ability to sing and make up. With his taste of eating and often filming mukbang videos, Soobin’s weight increases uncontrollably. 1.77 m high, she hit the mark of 131 kg when it was heaviest. In 2019, she is determined to lose weight after receiving the results of the Inbody body index test, which shows that she has up to 70 kg of fat. Over time, along with the exercise videos and diet photos that Soobin posted, her weight was decreasing, her body became slimmer and toned. At her heaviest, Soobin hit 131 kg. The 27-year-old girl’s rule is to limit carbohydrates, sugars, fortify green vegetables, protein with foods like eggs, chicken, mushrooms, onions, green leafy vegetables. She also did not forget to drink enough 2 liters of water / day for the body to eliminate toxins, support better digestion and promote fat burning. In June 2020, Soobin discovered that he had papillary thyroid cancer and had a successful surgery. She shared that she accidentally discovered the disease after losing weight and noticed something unusual in the neck area. “I feel very lucky when I just lost weight when I discovered the disease. I am also very grateful to the successful surgery,” she wrote on her personal page.

Returning to the unit after this year’s Nguyen Phan Vinh Award ceremony, Captain Lam Anh Vu, Technical Assistant, Technical Division, Regiment 351 (Naval Region 3) could not hide his excitement and pride: ” When I heard the news of winning the A prize, I was very happy. We cherished, researched the initiative “Automatic source switching system ATS” to overcome difficulties in the working process at the unit “. According to him, with the characteristics of a technical unit with radar weapons, information operating continuously day and night, there are times when the source station staff cannot be present in time to turn on the switch. for the operation of the unit when an emergency occurs. Although the unit is equipped with a power transfer device, it is difficult to master and when damaged, the repair cost is very high. Over time, old equipment begins to fail, and some features no longer meet job requirements. Stemming from the above situation, Lam Anh Vu has researched and produced “Automatic ATS switching system” on the basis of utilizing ray motors of the old system. This system has simple connection, installation and repair diagrams, in accordance with the requirements of the unit, helping the team quickly grasp and master the equipment. The young officer of the Naval Regional Technical Assurance Center 2 presents the initiative of a torpedo group firing practice. This year, the Naval Region 3 has 12 topics and initiatives to win the X Nguyen Phan Vinh Prize, including 1 prize A, 4 B prizes, 7 C prizes and 1 consolation prize. To achieve this result, every year, the party committees and commanders of agencies and units throughout the region have focused on propaganda, mobilization, attention and encouragement to arouse the spirit of creativity and awareness. responsibility of cadres, soldiers, especially young ones in participating in researching initiatives, improving techniques, bringing practical effects to the unit. Naval Region 3 is one of the typical examples of the attractiveness and spread of the Nguyen Phan Vinh Prize. According to Rear Adm. Dang Minh Hai, Deputy Political Commissar of the Navy, Chairman of the Prize Council Nguyen Phan Vinh, the award is a meaningful playground, promoting the creativity of the Navy youth. Over the past time, agencies and units in the military service have paid attention and created the best conditions to attract more and more cadres, union members and young people. Through that, discovering and fostering young talents; Encourage and encourage the contingent of young scientific staff, union members and young people to promote their capacities, intelligence, overcome difficulties, be passionate about exploration and creativity. One of the outstanding marks of the award is that the leaders, commanders of agencies, units and corps in the entire army have correctly perceived, clearly defined purpose, meaning and role, and creativity. of youth as well as the creative youth movement. The Nguyen Phan Vinh Awards are regularly propagated widely in the units. Participating in the 10th Nguyen Phan Vinh Prize this year, there are 90 collectives and individuals with 10 topics and 80 initiatives. Many topics and initiatives have been effectively applied in practice, contributing to improving the quality of training, being ready to fight, mastering of technical weapons and equipment, labor, production, benefiting many units. billions dong. The award of Nguyen Phan Vinh for the youth of the Navy is also confirmed in the creative playground of the youth of the army. In the past year alone, the army’s youth had 34 topics and initiatives to participate in the 20th Army’s Creative Youth Award and won 1 first prize, 3 second prizes, 4 third prizes, 8 consolation prizes. The works winning first, second, and third prizes have been applied in practice, bringing efficiency in training and combat readiness of the unit. Typically, the research works of Region 2 Navy; Naval Academy; Department of Technical Service of the Military …

Not only conquering customers to experience, Samsung’s Watch3 is also recommended by personal trainers (PT) of California Fitness & Yoga when it successfully completes the task of being a “omnipotent assistant” in the journey health and improve quality of life. Play the role of a personal trainer In the program “Almighty Assistant – Life Balance”, students who register for the Body Combat, Body Pump, Cali Storm and Pop Dance classes will receive a Samsung Galaxy Watch3 to experience during the training session. These are all body exercises that meet a variety of exercise purposes such as fat loss, muscle gain, effective energy release and cardiovascular health training. Practitioners can track health stats thanks to Galaxy Watch3. With the Watch3 in hand, you are like a 24/7 companion coach, monitoring cardiovascular health status accurately thanks to features such as ECG, VO2 Max, blood oxygen measurement, beat heart rate stress levels, which in turn optimizes breathing. When oxygen saturation is directly linked to physical performance, Galaxy Watch3 can help you boost your training cycle, distribute exercise appropriately with your personal fitness, and ensure the right intensity of exercise. to avoid injury or overexertion. Companion in all activities With a weight of just 48 g and optimal thinness, Galaxy Watch3 can accompany you all day long. The Samsung smartwatch manages 40 different types of exercise, is equipped with more than 120 home training programs, effectively supports the owner to practice on time and effectively. The Samsung smartwatch has a sophisticated design and optimal thinness. When accurately grasping the user’s health index, the smart “personal coach” will send useful advice to help you improve your training efficiency. Advanced algorithms on Watch3 also analyze the way you move to help improve posture and reduce injury. You can even measure VO2 max value and keep up with day-to-day, week-by-day, and month-by-day training performance, right from your phone. Another plus point not to be missed in Galaxy Watch3 is the ability to automatically track 7 activities, so you don’t have to choose what kind of exercise you have done before. Now, you can rest assured or adventure, explore the world, this smartwatch automatically detects heavy falls through the accelerometer and sends SOS messages from your location to messages. urgent communication. Users always have Galaxy Watch 3 companion on every journey. Comprehensive health assistant Not only does it reflect your health, but Galaxy Watch3 can also assist you in building a healthy and balanced lifestyle. For example, the presence of a SpO2 sensor helps you receive the notification of sleep apnea – a common symptom of sleep apnea. In addition, the smartwatch also records REM cycle (sleep with rapid eye movement), sleep depth and total sleep time for scoring, helping you to improve the quality of rest or rate the level. tension. You can easily monitor your sleep quality thanks to Galaxy Watch3. Once synced with Samsung Health, Galaxy Watch3 also helps you track your body change cycle to stay healthy. Since then, the quality of exercise, activity or rest has been improved, thanks to the wrist assistant to help balance the rhythm of life. To help users easily own a Samsung smart watch, Gioi Di Dong offers a program called “Old Autumn renewal”, up to 50% off when buying Samsung Active2, up to 4.5 million VND off when buying a line. Samsung Watch3 and apply the 0% interest installment program at the same time. For more details, readers visit https://www.thegioididong.com/tin-tuc/so-huu-samsung-galaxy-watch-tiet-kiem-tien-trieu-voi-thu-cu-doi- new-1335421. https://www.thegioididong.com/tin-tuc/so-huu-samsung-galaxy-watch-tiet-kiem-tien-trieu-voi-thu-cu-doi-moi-1335421

Xu Ruhou was once seen as the sexy goddess of Chinese men. Despite being a mother, she still retains a youthful look and standard physique. According to GirlStyle, she said she has been working very hard for her abs, even losing 6 kg in a month. Fasting methods 168: This diet has been adopted by many world famous stars recently. As the name implies, this method means you should eat 3 meals in 8 hours and fast for the other 16 hours. According to nutritionists, not eating anything and leaving an empty stomach during this time can burn a lot of fat. Only drink in the morning: The actress uses olive oil and a few drops of vinegar every morning. Not only promotes metabolism in the body, this habit also helps to detoxify, increase feelings of fullness, protect the stomach, skin becomes more shiny. Healthy diet: In addition to olive oil, which is a healthy food, the actor Tu’s diet also tends to be bland. Her menu should be low in sugar, low in carbohydrates, high in protein and vegetables. For example, she only eats fruits that are low in sugar and protein with a lot of boiled eggs, and lots of vegetables. Keep drinking water: Nhuoc Tuyen says that she drinks at least 2 liters of water a day. Not only does it help to excrete nutrients and make the skin softer, it also works to suppress appetite. Exercise regularly: If you want to lose weight and look firmer, exercise is an indispensable process. The beauty from Taiwan (China) revealed that she ran 6 days a week and practiced at least 3 times. The right level of exercise can increase your metabolic rate, speed up weight loss, and also help tone your body. For mental comfort: Take a break from eating something you love from time to time without thinking about the calories. Not only does it improve your mood, it also makes you more motivated to continue your weight loss journey. In the end, the most important thing is to keep a good mood.

Guan Xiaojun: Contrary to her gentle, clear appearance, the 23-year-old actress likes to play many sports. Thanks to that, she has a small waist and toned abs. According to the Daydaynews , Her physique is also the result of choosing the right food. Chinese beauty has a preference for crab because it has fewer calories than other meats. Image: sohu, kuaibao. Although busy with work, she persistently goes to the gym to exercise. In addition to boxing, lifting weights, female performers also have the habit of jogging. “I lost weight by controlling my diet, doing pilates and taking fitness classes,” she said. Photo: Read01. Many fans advised Quan Xiaodong to stop losing weight because his body looks too thin. However, she thinks that she will not let herself be lost because of the desire to wear a flare skirt on the red carpet. Photo: @sixday, zhualan. Truong Du Hi: Unlike Xiao Dong, Du Hi spent more time practicing at home. She regularly posts videos that teach fans how to exercise like her abs. She only needed a wall to lean on and stretched her left leg straight forward, her right leg slightly bent, and her arms raised. Image: kknews, Getty. The actress said she often practices this exercise after dinner. Training time is only about 10 minutes / day combined with a healthy diet. Daily maintenance helps her waist free from excess fat. Photo: @stylenotes. From Nhuoc Tuyen is one of the rare middle-aged actors to keep their abs tight. According to the GirlStyle She said she worked hard for her abs, even losing 6 kg in a month. She applies the 168 fasting method (eating 3 meals within 8 hours and fasting for the remaining 16 hours) to burn more body fat. Image: @ vivianhsu.ironv . The actor Xu’s diet also tends to be pale. Her menu should be low in sugar, low in carbohydrates, high in protein and vegetables. Nhuoc Tuyen says that she drinks at least 2 liters of water a day. This routine helps to suppress the appetite. Photo: @ vivianhsu.ironv. The beauty from Taiwan (China) revealed that she ran 6 days a week and practiced at least 3 times. The right amount of exercise can increase your metabolic rate, speed up weight loss and help develop a firmer body. Photo: @ vivianhsu.ironv.

The seeds are prepared. According to Ms. Trieu Thi Tiep in 2 Tuc village, Phuc Loi commune, Luc Yen district, Yen Bai province: By the day of good luck, people must prepare all kinds of seeds such as maize, rice, gourd, pumpkin, sesame, peanuts, beans, beans … and these seeds are put into the pan to cook so that the pests harmful to the plant will be eliminated. “Since ancient times, the Red Dao people have had a strict etiquette. Waking days often have to get up earlier than usual and prepare all the seeds that the family often sow in a pan to roast with the meaning of killing insects while still in the egg so that there is no muscle. The association broke out, causing damage to plants ”, – Ms. Trieu Thi Tiep said. After being roasted, the seeds can be eaten and spread to vegetable gardens and rice fields to see off pests. The hand spread the seeds while saying, “Today is a good day, the family has fully prepared the seeds and also done the eradication of pests. So I would like to send off the pests that are not harmful to the family plant ”. Get rid of pests by roasting the seeds. After completing this work, the new woman and her family have breakfast before going to farm work. The hard days are not the same as those of the Yen Bai Red Dao such as: abstaining from the god of thunder, the god of the wind or abstaining from tigers …, people are not allowed to do farm work, but only rest at home. , visit friends, neighbors, and especially do not make any loud noises. On the contrary, after completing the strict procedures, people still continue to do their daily jobs. “The grinds are not strict, like the great taboo days like the god of thunder, the god of the wind, or the day of abstaining from the tiger. On a good day, the family still goes to work normally, but before going to work, it is necessary to eliminate pests, that is, to roast all the seeds that the family has planted. This practice is still practiced by family and neighbors every year, ”added Thieu Thi Sinh, Lung Ha Hamlet, Phuc Loi Commune, Luc Yen District, Yen Bai Province. Nowadays, science and technology have been more developed, Yen Bai Red Dao people also know how to apply technical advances in preventing harmful pests and diseases, increasing crop productivity and quality. However, the strict tradition is still promoted by the Dao people here, such as reminding their children and grandchildren about a way to protect plants against the harm of their fellow pests from ancient times./.

In 2018, Hoa lost control, many friends did not even realize when she returned to Vietnam. Share with Zing, The female student said she had previously learned about bodybuilding, eating menus, consulting exercises and tried all kinds of weight loss methods. For the first time, Hoa lost 10 kg by splitting the amount of food and exercising for nearly a year. However, due to the study pressure, unable to give up the habit of eating at night, Hoa continued to gain dizzying weight, even more than before. Thu Hoa owns a slim body after losing weight. When realizing that her health is declining and lack of confidence, the female student is determined to lose weight for the second time. “I have applied many different methods such as keto, das diet, GM diet, intermittent fasting (IF) … In early January, I started to apply IF seriously and found it very effective.” With this method, Hoa applies the 23: 1 frame, which means 1 hour of eating, 23 hours of fasting, drinking only filtered water. In addition, during the time she is eaten, she abstains from deep fried foods and sweets, limits starches and tastes bland. After one month of the intermittent fasting regime, Hoa lost 7 kg. “The first week was very difficult, because I had to hold 23 hours, I had a headache and dizziness when I got out of bed. In addition, I still study and live normally. By the second month, my weight loss is less, I feel very healthy, my body is light. As he got used to it, Hoa began practicing a 40-minute pilates with a 20-minute stretch of muscle about four times a week. Moreover, because of the epidemic, unable to go out, Hoa mainly applied gentle movements in the house. She patiently studied little by little to gradually adapt to her body before increasing its intensity. After only 4 months, following the IF regime, Hoa lost 14 kg. With a height of 1.65 m, weighing 57 kg, after losing weight, she has a slim, well-proportioned body. Hoa confidently wears small clothes, lovely skirts. “In the past, I often had headaches, stomachaches and colds. After losing weight, these diseases all go away. My self-confidence has also increased a lot. I no longer have to hide my body behind 2XL baggy clothes and happily chat with everyone ”. Hoa’s goal is to continue to lose another 10 kg. After reaching the desired weight, a girl born in 1997 will reduce the time to fast, keep balance by combining between eating and exercising. “During the process of losing weight, I always maintain a comfortable spirit, not too pressured about the weight. It is important that I feel happy with what I have achieved”.

Having her first child in 2019, the young mother’s weight increases to 68 kg, while her relatively modest height makes her feel inferior. Mothers diaper successfully lose weight after a year. “Because of cesarean delivery, I lost control of my weight, plus the pressure to take care of my baby while working at work made me severely stressed after giving birth. I’m tired of being too fat everywhere, clothes. Buying it is not just self-made. But in the end I turned all of that into the motivation to lose weight, “she said. Zing . Because of breastfeeding, she has many difficulties when she wants to diet. By the time the baby was 10 months old, she began to actively practice and eat on a strict diet. Dong Dong not only tries to lose weight to get in shape, but Dong Dong also orientates in a positive direction. To motivate her, she takes pictures every month and then publishes it online to track the change. “I determined to lose weight slowly to keep my health, ensure nutrition and nurture my children and decide not to take weight loss drugs. I can see the tutorials of a fitness coach on the Internet and follow “. Exercising, eating in moderation helps Dong Dong to think positively and happier. Dong Dong said she practices cardio exercises to burn fat, focusing on reducing belly fat, back, hips and butt training to become healthier. Besides, she focuses on healthy eating, avoiding greasy foods and fast food. For her, the hardest part is overcoming the temptation of food. “When I was fat, I often felt cravings, while breastfeeding, so it was easier to hunger.” “I split the ration into 4-6 meals / day. It is important not to skip breakfast, eat before 8:00 as possible. Need to eat enough quality, do not miss any group, so eat sweet potatoes, oats, brown rice instead of rice. I also drink enough water to both have more milk for my baby and help me lose weight better. I sleep early and get enough sleep because staying up too late is not good for losing weight and mother’s mental health. After a year, Dong Dong lost 16 kg, down to 52 kg. Her waist circumference has also decreased from 97 cm to 70 cm. Her slim body in the present makes her feel lighter, happy and love herself more. She is much more confident when wearing open-back skirts or wearing a two-wire shirt and a long dress. “During the time when I change myself, there is always support and support from my husband. My husband often helps his wife with shopping, free time to help with the children or cooking. I personally find it changing to be healthy. Women should be self-confident first. When you are happy, the people around you will be happy, “Dong said.

Gymnastics is now a familiar concept for many women. Anyone wishing to lose weight, stay in shape or even gain weight can turn to the gym as a cure. However, “hard work” is never easy. The average person who practices to keep his weight has seen many difficulties and challenges. Have you ever wondered what a professional athlete will go through? The girl of Gia Lai land, Tran Nhu Quynh, will answer that question. Tran Nhu Quynh was born in 1996 and has been charmed by practicing for more than 5 years. The female student of the Pharmaceutical industry has excellently won the Miss Bikini category under 1m60 at the Aesthetic Showdown Vietnam 2020 Fitness Congress. Currently, Quynh is rushing to prepare for the next battle, the Beach Man-and-Woman Fitness Dissolution which will take place on May 9. Her body is about to reach the threshold of normal subcutaneous fat dryness. Today, many people exercise for the purpose of improving their health and physique, but to say sacrificing a part of youth and contrary to the concept of the body of society like Quynh, there is not much. She whispered that the charm to make her go contrary to the branch stemmed from the disparaging words of her appearance. Few people know that, “The Queen of Bikini” also started as a chubby girl with a weight of up to 68kg while only 1m62 tall. “At that time, I also went through many measures to lose weight. While fasting, learning to dance, zumba and working hard, but the weight is not only poor, but also severe stomach pain ”. And Quynh went to Saigon to study, then was exposed to the gym and was “addicted” ever since. “Addiction” is because it gives results after just a short period of seriousness, slim body and improved health every day. The usual work that was not possible before, now it is done gently, such as helping parents carry water, carrying dozens of rice, or even helping the family to build a tank. Although it is not heavy, it is very drowning because in the countryside, the sun is scorched, and it takes strength to bear it. That is probably a miracle of Quynh compared to other girls of the same age. However, her path was also difficult at first when she was not supported by her family at first. At first, parents were a bit restrained and protested because they saw their daughter practice to grow up and was afraid of not marrying. In addition to the impact of the neighborhood: “The girls in the gym look like a man, they all look like a girl” or “There is no girl like her”, so the tension added to the tension. But because of the fire of passion burning in his blood, Quynh had to sit down many times and coo for his parents to understand. She had to reassure her family that she would complete well with her studies, not because of training but quitting halfway through. Studying pharmacy was very stressful, so the gym with Quynh that day was the most effective psychotherapy. “The job I choose must not only be muscular, but also mentally strong. During the 5 years I still have to receive many disparaging comments from other people just because they are different in profession. Sometimes I want to wear a dress, but I am not only encouraged but also disdain: big, big, ugly, disgusting, … Honestly, I was a bit upset at first but now I get used to it. Each person has a preference, a point of view of its own beauty. I respect everyone but at the same time also hope to receive understanding and sympathy. ” Talking about the process of cutting to get on the competition floor, Quynh confessed that it was a pain: “This time, Quynh cut the epidemic and no one gym opened in the countryside. This is a great pressure but also a challenge to overcome. I have to wake up at 4am every day to jog for 10km in 2 hours. After lunch, I usually do HIIT exercises at home for 45-60 minutes. At night, invite mom to walk to both burn calories and motivate parents ”. 1 upper body training session of athlete Tran Nhu Quynh. The last month is the sprint period, Quynh has to step up to cardio. One day, she has to run from 15 to 17km and cycle for 3 hours, divided equally between morning and evening. In the morning she will usually fasted cardio for 30 minutes to speed up the fat burning process. After that, you will recharge and continue to lift weights. Quynh usually exercises 2 muscle groups in 1 day and is very strict during the resting period, resting only 15-30 seconds per set and 1 minute between exercises. Total weight training will take place in about 1.5-2 hours. Thus, 1 day she has to practice 8-9 hours. Not only training, Quynh is now a coach, so he has to alternate between training and teaching, so 1 day for Quynh is equal to 2 days of ordinary people combined. She has to bring clothes to change constantly because she sweats a lot. The menu of an athlete preparing to go on the floor is very strict. Quynh is easily absorbed, easily fat, so before cutting, she must eat healthy before a month. Every day, she has to calculate the correct calorie print index, not lacking and not at all. After getting into that stage, she became even more strict about the menu. She was forced to cut down on the ration to better fit her competition category goals. Currently, she only consumes 1,300kcal per day and continues to decrease. Quynh dropped a total of 13kg to prepare for the upcoming contest in Phan Thiet. The menu now only has 200 grams of sweet potatoes, 10-13 egg whites, vegetables and a little guava with added vitamin C. “Quynh sets a lot of goals for the competition and Quynh’s desire is to weigh 50kg. to be as harmonious as possible. Speaking of which, it must be said that passion and perseverance are key. Eating must be correct every number and must not eat bad food for best results ”. The female athletes’ meals were divided into boxes very skillfully. The ration is small, but the dishes are varied to avoid stress. Previously, the bikini contest did not require weight but only height, but once she lost from 68kg to 51kg but her muscles were still too big due to training over the years with other contestants. Therefore, this time she must try harder. “ Not only did I take supplements during the cutting season, but every day I had to supplement with fish oil, Glucosamine, Whey Protein, Biotin, K2-D3, Vitamin E, CLA, and EAA. These are all active ingredients that cannot be synthesized by the body, so it is necessary to load more “- Quynh said. European athletes are also ordinary people. When he ate less and exercised a lot, Quynh was also very tired, sometimes dizzy and starving. To alleviate her hunger, she would eat a little more of the next meal, however, the total calories printed for the day remained the same. If you finish the menu and you’re still hungry, then the ultimate way to go to sleep … Quynh said: “The subject requires intense psychological struggle. We also crave food, we know how many delicious dishes in front of us. The contestants on the stage more than lose each other in this eating discipline ”. By the way, she also gives advice to some women that, instead of forcing weight in a certain period of time, maintain a healthy lifestyle with an exercise regime as well as controlled eating. From then on, women will be both healthy and beautiful and enduringly beautiful over time.

Whether you’re trying to lose weight or just to stay fit, you need to exercise to burn calories. Remember to hit your hands and adjust the music accordingly to burn more calories. PHOTO: SHUTTERSTOCK As a general rule of exercise, the more you move, the more calories you burn, helping to reach your fitness goals faster. But in case you’re looking to speed up fat burning, you just need to make some small adjustments to your workout routine. You can burn 60% more calories than usual by doing one simple thing – increasing the intensity of your exercise. Exercise more and energy while increasing your heart rate will help burn more calories. Here are some simple ways to increase the intensity of your workouts to lose more weight in less time, according to Times of India. 1. Hand strike Whether you’re running on a treadmill or running uphill, always remember to hit your hands. This is the most underrated yet most effective way to burn some extra calories in a short time. Just bending your elbows at a 90 degree angle and hitting your arms as you stride can help you burn 15% more calories and can even increase your walking or jogging speed. Remember to swing your arm from your shoulder, not from your elbow. 2. Rest less, exercise more Resting between exercises helps you regain your breathing and return your heart rate to normal. But when your engine is losing weight, you need to move more and rest for less time. Minimizing resting time during exercise helps your heart rate rise for longer, helping you burn more calories. You can skip resting when you’re not feeling tired or resting a certain muscle group while using another. 3. Try variations To burn more calories, you must continue to challenge your body. Instead of simply walking on the treadmill or doing bodyweight exercises, try something new. Trying different exercises will help strengthen your muscles and burn more calories. Try tilting your treadmill a bit or speeding up to make it more difficult, or try a variety of walks instead of basic steps to make your workout more effective, according to Times of India . 4. Lift more weight By lifting weights heavier than usual, you can burn 25% more calories. ILLUSTRATION: SHUTTERTOCK The secret to burning more calories is to gain weight, not quantity for hours. By lifting weights heavier than usual, you can burn 25% more calories. Heavy weight helps you break down more protein in your muscles, so that our bodies generate more energy for repair and recovery. This causes you to burn more calories in the short term. 5. Adjust the music accordingly Studies suggest that listening to music while exercising can increase the intensity of your workouts. Adjusting to some upbeat music can energize you and get you up to 20% longer than usual. As a result, you burn more calories and achieve your weight loss goals faster. Music relieves fatigue, creates a sense of excitement and helps you keep pace by synchronizing your movements with rhythm, according to Times of India. According to Youth