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.

It’s been almost a century since colorful neon signs have become a unique symbol of Hong Kong’s streets, contributing to attracting a large number of tourists every year. And not only reflected in the twinkling lights every night, but the modern spirit of Asia’s most vibrant city is being discovered in every corner of the city, created by countless enthusiastic and creative young artists. Szabotage – An enthusiastic artist working on his work on a street corner of Hong Kong. While street art took its first steps and quickly became a diverse form of artistic expression since the late 20th century, Hong Kong still embraces its own ancient heritage values. But as soon as it has become one of Asia’s top destinations, Hong Kong’s traditional beauty has absorbed a multitude of different cultural flows that follow travelers around the world. In the past few years, a vibrant youth culture has brought an energetic and colorful spirit to this city. Artists Carol and Rebecca are drawing their work to life. Starting with a few murals decorating the restaurant in 2014, Bibo restaurant (also known as Sheung Wan at the time) was the birthplace of street art. The French shop owner invited artists to come to Hong Kong to decorate his restaurant. And then, this young art form created its own cultural story. Coming from all over the world, talented and passionate artists are joining hands to make Hong Kong even more brilliant. Artist Elsa and one of my favorite works Behind each work is the emotional story of artists from around the world. Renowned artist Elsa Jean de Dieu has developed her talents from decorative paintings for shops, hotels, restaurants to countless street corners in Central, Soho and Sai Ying Pun. When she first came to Hong Kong, Elsa could not communicate with others in Cantonese. But very soon, she and the people here began to connect with each other through works of art. She put into it the endless inspiration about Hong Kong, in harmony with the peaceful beauty of nature and the soft femininity of herself. Carol and Rebecca with nature-themed work Hong Kong is known as the busiest financial and economic center in Asia. Therefore, the development of street art has greened the industrial urban appearance with a lot of fresh and refreshing nature themes. This is also the main theme in the works of young artist couple Carol Mui and Rebecca T Lin. They find creative inspiration in Hong Kong’s many beautiful and magnificent natural settings. Street art lovers can enjoy the bustling streets of Central, playful graffiti at Wong Chuk Hang industrial park or colorful hipster-style works at Sham Shui Po . In addition, Soho’s Peel Street is becoming more and more attractive thanks to the strong bloom of this art form. The most beloved works of artist Elsa Jean de Dieu can also be found here. Besides, if you are looking for a harmonious Hong Kong between old and new, Sai Ying Pun is a place worth visiting. Every street corner here is brightly colored by local and international artists. Posts : Beautiful Travel

Located in New York, America’s famous Wall Street bull is a popular destination that millions of tourists visit each year. When coming here, many tourists pose and take pictures with the giant bronze bull located on Wall Street. This bronze bull is a symbol of Wall Street created by Italian-American painter and sculptor Arturo Di Modica. Mr. Modica left Italy for New York, USA to live in the 1970s. Here, he made a living by opening a sculpture studio on Grand Street (now in the SoHo area of ​​Manhattan). After seeing the US stock market crash in 1987, Mr. Modica came up with the idea of ​​creating a bronze bull to inspire people to get through tough times together. At the same time, through the bronze cow statue, Mr. Modica wants to praise the perseverance and patience of American businessmen. Mr. Modica chose the image of a bull to sculpt because it symbolizes a prosperous and strong market. Therefore, Mr. Modica spent 360,000 USD to mold and shape the bronze cow. After 2 years of hard work, he finished the bronze bull in October 1989. The copper bull that Mr. Modica created is “huge” in size when it is about 3.3m tall and weighs up to 35 tons. To surprise everyone, Mr. Modica and 3 friends used a truck to take the bull to Wall Street at midnight on December 15, 1989. They put it next to the Christmas tree in front of the New York Stock Exchange. The next morning, people were amazed and delighted to see the bronze bull in the middle of Wall Street. However, employees of the New York Stock Exchange were not very pleased with this special gift. So, the New York Stock Exchange contacted the police to have them take the bronze cow to another location on December 16. After learning that the bronze cow had been moved, many residents expressed their regret and petitioned the authorities to bring the cow back to the city center. Listening to the opinions of the people, the New York Department of Parks and Recreation decided to place Mr. Modica’s bronze bull on Broadway, north of Bowling Green and below the intersection on Morris Street. This location is about 2 blocks from the New York Stock Exchange. Since then, the bronze bull on Wall Street has become a famous symbol that many tourists come to when visiting New York. Invite readers to watch the video: Mr. Joe Biden was elected the 46th President of the United States. Source: THDT1.

People relax and enjoy a relaxing space at St James’s Park in London, England With more than 200 million doses of vaccine already included in the vaccination campaign, the European Union (EU) is well on its way to meeting its goal of vaccinating 70% of adults this summer. In the UK, pre-ordering vaccines for prevention and early licensing of vaccines creates conditions for the country to speed up vaccination progress, helping to reduce infections and deaths. Prime Minister Boris Johnson is expected to announce the next phase of lockdown easing in the UK. France is expected to have administered about 20 million adult doses of the vaccine by mid-May and reach 30 million by the end of June. With the number of new cases falling, the utilization rate of the intensive care unit (ICU) in France is expected to increase. The number of hospitals is reduced, the French Government is expected to ease the curfew soon, allowing cafes, bars and restaurants to open for business outdoors from May 19. In Germany, people who have received 2 full doses of the COVID-19 vaccine or the number of SARS-CoV-2 infections but have recovered are exempt from some regulations on travel restrictions and distance. Below is a series of photos of the trend of opening up, bringing the rhythm of life back to normal in many big cities in Europe. Image source: Reuters Staff serving guests at an outdoor restaurant area in Milan, Italy Life gradually returns to normal in Berlin, Germany. Restaurants in the Soho area, London welcome customers when the restriction order is eased in the British capital Tourists take selfies outside the Colosseum, Rome, Italy on the first day the monument reopens Many people are starting to return to fitness centers in Copenhagen, Denmark Đan Scenes of people cycling and walking in the Tempelhofer Feld area, Berlin, Germany An increasingly crowded beach near Athens, Greece Customers start coming to the restaurant in Rome, Italy

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

SoHo (short for South of Houston Street) is one of the richest neighborhoods in New York City, USA. SoHo is located in southern Manhattan, surrounded by NoHo, Little Italy, TriBeCa and South Village. According to Insider, around the 1960s, SoHo was mainly home to industrial parks, textile factories, and manufacturing factories. Then, when the factories and companies leave one by one. SoHo attracts artists who are looking for workspaces here. Most of the buildings in SoHo were used as a place of business and commerce for decades. Many cult brands, retailers are located in this area. If you go along some roads in SoHo, visitors will be overwhelmed by the luxury and splendor. SoHo’s history is reflected in iconic cobblestone streets. It dates from the 19th to 20th century and is interconnected through many zones. In 1990, rents in this area skyrocketed. Many visitors come here to enjoy a day of shopping, dine at Manhattan’s best restaurants or take a scenic walk. SoHo has plenty of space to display artworks. For example, The Drawing Center, a non-profit exhibition on Wooster Street, is a place for artists in SoHo. Martha Beck, curator of the Museum of Modern Art, founded The Drawing Center in 1977 as a place to interact and create creative spaces for local artists. Andrew Berman, executive director of the Greenwich Village Historic Preservation Association, calls SoHo “a historic gem with a unique architecture.” It captures the story of a city’s development from small town to the center of world culture and trade. With its existing advantages, SoHo is being proposed to be planned to create affordable real estate for the middle class. According to The Gothamist reported in October 2020, Bill de Blasio, the mayor of New York, said the city government is considering re-zoning SoHo. The New York City Planning Department plans to add 3,200 units to the neighborhood. Of which 800 units will be priced lower than the market price. Bringing affordable housing to the affluent is a typical New York strategy for repartitioning people with lower incomes, according to Insider. Will Thomas, board member for Open New York, the SoHo affordable housing group, sees it as a “historic opportunity”. “This will really change the unwritten rules surrounding the development in this city. In particular, during the pandemic, affordable housing is more essential than ever,” Thomas told. The Gothamist.

Hadid’s duplex apartment is located in an industrial building in trendy SoHo area. It enjoys a prime location in downtown Manhattan. Long legs born in 1996 were redecorated to make the apartment more trendy. Bella Hadid paid $ 6.1 million to buy this apartment at the end of November 2019. She currently offers real estate owned by her for 6,499 million USD. Modern flat design apartment with spacious space, 2 bedrooms, 2 bathrooms with a total area of ​​2,180 m2. In addition, the apartment is also integrated with a private terrace, providing an additional 779 m2. Comfortable and luxurious interior of the Bella Hadid apartment for sale. Photo: Richard Caplan, StreetEasy. The Bella Hadid apartment building for sale was built in the 1870s. The owner converted the building from a silk showroom to a residential area in 2016. The building preserves industrial origin with its domed ceilings made of red brick. Exposed pipe system, dark metal metal. Hadid combines warehouse-inspired details with luxurious living to revamp the nest. The apartment of Gigi Hadid’s sister has a built-in wardrobe imported from Italy. A small glass-clad wine room is placed under a steel staircase. In addition, the kitchen is equipped with quality machines and a modern cooking system. In the center of the apartment is a large space, combining kitchen, home office, living room and dining room. The floor is clad with hard wood, the ceiling is designed with modern lighting to bring the industrial breath. With a cross-floor design, the apartment ensures a large enough space including a dining area and a private living area. The terrace has a combination of stone and luxurious wood. In addition, there are many trees everywhere in the house to bring fresh air. Bella Hadid appeared at the show Versace Fall – Winter 2021 with her sister Gigi. Photo: Bella Hadid. Bella Hadid has yet to reveal where to stay next. Maybe she will follow Yolanda’s mother to enjoy a peaceful life on a farm on the East Coast of America. Or long legs born in 1996 following her sister Gigi Hadid, making her own mini villa in Manhattan. At the end of January, Bella Hadid returned to the social network after a period of silence. She revealed that the reason was to focus on improving mental health, according to her ELLE . Hadid spends time resting, reading more, being outdoors and having fun with friends. “I have found myself, my strength and light”, the model shared. She did not forget to thank those close to her to help her overcome the difficulties. On March 5, Bella Hadid and her sister Gigi appeared at Versace Autumn-Winter show 2021. This show also marked the return of Gigi Hadid after giving birth last year. Three sisters Gigi, Bella and Anwar Hadid pitted on the catwalk Having a mother who is a former famous model, Gigi Hadid and two children are now confirming their own position in the fashion industry.

On the evening of April 12, the people of London (UK) poured into the streets, sat around bars in Soho neighborhood (West End area) to celebrate after the disease control measures were eased. This is the first time in 4 months since the beginning of the year, restaurants and pubs in the UK are open to welcome guests to sit outdoors. Photo: AP.

Hair salons, manicures, gyms, theme parks and many other businesses in the UK also reopen on the first day of the week. On the bustling Soho street, many groups of people could not hide their excitement, with spontaneous applause and dancing that lasted all night. Photo: Standard.

Some streets in the West End area have been closed to prevent traffic from 17:00 to 23:00 to create a space for outdoor dining and parties. This plan is implemented by the City Council of Westminster (London) to support entertainment and restaurant businesses. Photo: Standard.

Attila Kulcsar, a press media director in London, said the crowd down the street felt “like a real partying feeling in Soho in the 1990s” on the first night the bar welcomed guests back. again. “Everyone is happy when the ban and regulations to restrict Covid-19 have ended,” said Kulcsar. Photo: Standard.

Westminster City Council said it is still in the process of working with restaurants and businesses to ensure they operate “responsibly and safely as directed”. “We are delighted that residents can return to the city’s play areas and safely enjoy their meals and drinks outdoors. To maintain disease prevention, we have created more zero. pedestrian spaces and barriers in the area, “said a spokesman for the council. Photo: The Times.

Earlier, at the beginning of the day, London residents eagerly went shopping when the non-essential stores welcomed customers back. Springboard Retail Analyst said visitor arrivals to all retail destinations in the UK at 5pm on Monday had increased by 146% from the same time a week ago. Meanwhile, London’s main shopping streets saw the number of customers in early April reaching 44%, slightly higher than expected. Photo: The Times.

Although the people of London are happy, scientists and health officials warn the crowd not to be engrossed in the task of preventing epidemics, separating the society, and protecting themselves from pathogens. Many shared images and videos on social networks show crowds in Soho area sitting close to each other in stores, not hesitate to hug, kiss, and spread their shoulders while dancing. Photo: BBC.

Police patrol busy areas in London while residents are enjoying the fun. Lawrence Young, an epidemiologist at Warwick Medical School, describes people having “had a good day” but warns caution is never superfluous. “The reduction in the number of cases has not only been successful because of the vaccination program but also from measures to stop the spread of the virus,” he said. Photo: BBC.