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

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

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

This is the fastest exercise to lose belly fat, but very simple and easy to do. Most people can apply. Implementation Guide: Lie on your back on the training mat, keeping your hands parallel. – Breathe in gently, kick the legs upwards, pay attention to the legs create a 45 degree angle together. – Should do this 15-20 times each night before going to bed. 2. Twisting exercises The body twisting exercise helps to impact strongly on the waist, upper abdomen, lower abdomen to release excess fat on the waist, reduce belly fat quickly. You should regularly practice this movement every day to get the health you want. Implementation Guide: – Lie straight with arms and legs. Collect 2 legs, then turn the whole body to the left. Return to the original position, then turn the whole body to the right again. 3. Exercises impact on the lower back A direct impact on the lumbar region, the abdomen will help reduce belly fat quickly. Please work hard to practice this movement, you will definitely get the waist as expected. Implementation Guide: – Sit upright. – First, straighten left leg straight to the practice floor, right leg flexed, arm on the floor, other hand raised to shoulder height. Then return to balance and repeat the movement with the opposite side. Do this 10 reps on each side. With the above movements, you need to be persistent in practicing for a long time to see the effect. If you are too lazy to go to the gym and still want to lose weight, try these 3 simple moves.

In the past, you often heard that exercising for 30 minutes or more in your body will start burning, but with this 5-minute exercise, the secret lies in the resting time between positions. You can choose to do either 30:30 or 50:10. If the two ratios are applied alternately, the more effective the exercise will be.

30:30: Do one pose as many times as possible for 30 seconds, then rest for 30 seconds before moving on to the next position. After completing all 5 poses, you should rest for 60 seconds if you want to do them again.

50:10 Do one pose for as many turns as possible for 50 seconds, then rest for 10 seconds before moving on to the next position. After completing all 5 poses, take a 60-second break if you want to do them again.

1. Bridging posture:

Lie on your back with knees bent, feet soles facing the floor. Raise your buttocks so that your body forms a straight line from shoulder to knee.

(a). Raise right leg, bring it to chest

(b), hold for 2 seconds, lower your leg and repeat with your left leg. That’s 1 turn.

2. Arching posture in reverse:

Rest your hands on the floor, hands farther from your shoulders, and lift your hips up so that your body is almost perpendicular to the floor.

(a). From this position, bend your elbows to lower yourself until your head is almost touching the floor

(b). Stop, then raise your elbows back up to the starting position. That’s 1 turn.

Can put two feet on a ladder or bench to increase the difficulty.

3. Posture like a backrest chair:

Step right with your right foot forward and bend both knees to lower yourself into a chair-like pose.

(a). Apply pressure on your right foot and stand up, keep your feet from touching the ground, then immediately bring your right leg back and lower into a chair position.

(b). Apply pressure on your left foot and jump to get up in the starting position. That’s 1 turn. If your posture is a bit difficult, you can place your feet on the floor each time you change positions.

4. Cross-legged posture:

Stand on 2 feet, left foot slanted forward, knee slightly arched while right leg is backward and not touching the floor.

(a). Jump left, right foot on the ground and keep left foot off the floor

(b). That’s 1 turn. Jump to the left and continue switching legs as quickly as possible.

5. T-shaped pose:

Start in a push-up position: put your hands on the ground and lift your body up.

(a). Straighten your elbows and keep your center of gravity in the middle, gradually shifting your weight to your left arm and raise your right hand towards the ceiling so that your body forms a T-shape.

(b). Hold for 3 seconds, then return to the starting position and change the focus to your right hand, doing the same. That’s 1 turn. If you want to increase the difficulty of the exercise, do one more push up each time you change gravity to another hand.