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?

Flower season finds episode 7 on VTV3 on the evening of June 8. In this episode, the real face of Hoan – Tuyet’s husband was officially revealed. Because he missed the position of deputy head of the department, he thought he had firmly grasped it, and Hoan was bitter and angry. He thinks that all the hard work for so long to endure, to live in the scene of a dog hiding under a closet, so that Tuyet’s father and son “put their heads on their necks” turned out to be futile. Too angry, Hoan went home and scolded Tuyet in the face that her father and son cheated. In response, Tuyen said that her husband was incompetent and useless. Immediately, Hoan slapped his wife in the face. Not stopping at a slap, Hoan also climbed on Tuyet to beat her extremely brutally. Then he went out to drink. The scene of Manh Huong (Hoan) directly hitting his wife without stopping quickly received a lot of anger from the audience. The clip Hoan beat his wife was quickly cut separately and shared a lot on social networks. Under the comments, the majority of the audience expressed anger at the actor’s brute-force behavior. “Having been incompetent and brute force, I feel sorry for his wife when I see it; It’s really infuriating to see women being tortured by men like this; I realized that people who conspire, cheat, cheat, and profiteers often speak very fluently with soft words. Besides, some comments praised the couple Manh Hung – Huong Giang for the excellent scene, pushing the character’s emotions to the climax. “The TV series are getting better and better, you can’t leave the book when you watch it. Canh Hoan beat Miss Tuyet really well, I consider myself angry.” Sharing on her personal page about the scene of being assaulted by her husband in the movie, actress Huong Giang said that the scenes were all real slaps, turned back and forth many times: “In order to film such a scene of slapping, we filmed it. go back and forth 6-7 times”. She added that in the second and third scenes, every time the slapping scene was filmed, actor Manh Hung’s face turned pale because he was both pitiful and pitiful when he hit her. From actor Manh Hung’s side, he hesitated to apologize to his co-star and shared, “Actually, I don’t want to do this either in the movie or in real life. But in order to have the best scene, the two must work together in the best way. I’m very sorry, Huong Giang.” Huong Giang’s image after the scene was assaulted by actor Manh Hung. Although in the film, the two actors had to pair up in a tense atmosphere, they had to move their hands and feet, but in real life, Huong Giang once shared that she and Manh Hung were very comfortable talking together “Outside, the two brothers also play games. together, so working together is quite comfortable and good. Hung is not only funny in movies, but also funny in real life. So most of the scenes with Mr. Hung, Giang and the whole crew had a good laugh.” The film “The season of flowers to find again” directed by Vu Minh Tri tells about the fates of people in a district town with many events in life, containing many simple and profound messages. “The season of finding flowers again” revolves around Le (Thanh Huong), a girl who has been exiled for 10 years, returning to her old hometown with many changes and disturbances. Father died early, mother left with another man. Le had to go to the city to do business, after 10 years, she wanted to return to take care of her and watch the people who had looked down on her “white eyes”. Le’s hatred gradually changed when Viet appeared, she believed that she would have happiness. However, misfortune struck Le when she discovered the terrible secret of the person she trusted the most. But Le met a man who raised a rooster. After the storm, Le realized the value in things that she had never valued before, she also discovered, it turned out that “country people” were not as bad as she thought. “The season of flowers is found again” broadcasts at 9:30 pm every Monday to Wednesday on VTV3 from May 25.

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 mentality of the sisters is that they often want to immediately reduce the clumps of fat in the abdomen and increase the size of their breasts. Therefore, regardless of whether they are going to the gym or working out at home, everyone enthusiastically rushes into the gym. Resistance exercises exert the most force on the abdomen and buttocks. Common exercises everyone knows by heart can be mentioned as squats, series of exercises with mini band or sit-ups, plank, … However, practicing at home has one limitation compared to going to the gym that we don’t have a mirror or a coach’s direction to check the form. Therefore, it will be inevitable to practice wrong. Therefore, you should study the Vietnamese beauties below, every time you enter the set, turn your phone back to check if you are right and need to adjust for the next set. Plank This is a core exercise (central muscle area) in the top 1 of the exercises not to be missed. Plank, although there are many variations, but most effectively affect the abdominal area. In particular, many studies have shown that 1 minute of plank exercise is equivalent to 1000 sit-ups. Such a great effect, but up to 90% of newbies do it wrong. Si Thanh is one of the beauties who is 35 years old this year, but the body is still very “mlem” thanks to taking care of the plank. Recently, she revealed a part of home exercise called Side Plank With Weight (exercise with dumbbells). However, looking at her short video, it can be seen that this is a difficult exercise when she is still holding a 3kg dumbbell. In the last set, Si Thanh was exhausted without being able to tighten the abdomen, using a lot of force of the arms and shoulders, but little in the abdomen. Side Plank helps women strengthen the Obliques (intercostal muscles) very well. This group of abdominal muscles supports other muscle groups that are stronger when doing exercises that use strong force such as deadlift, squat, pull down… For this exercise, you need to be very strong to keep your arms straight on the floor, lift your hips off the ground and squeeze your abs, buck, and squeeze your buttocks so that your whole body is in a straight line. While the other hand holds a dumbbell to increase the difficulty. However, for beginners, you should start with no weight training. Can support straight arms or elbows perpendicular to the floor. Besides, you can also do the exercise with the usual plank movement, which is against the elbows and parallel to the ground. The figure clearly depicts the areas of your muscles where you can burn energy. How to plank correctly and limit mistakes, beauty blogger Emmie will show you. Crunches/Sit Up Crunches help strengthen the muscles in the abdomen, not reduce belly fat as many people think. To lose belly fat, you must have a reasonable diet according to the formula of calories in < calories out. Compared to many other exercisers, crunches are a static and easy exercise to do at home, but there are many issues to discuss around it. Crunches simply raise the shoulders, neck, and head, while the back and legs remain the same. It may take a while for your abs to work. Chi Pu also joined the abs line and did very well with few technical errors. She performs a series of abdominal exercises with 0 seconds of rest. The movements of the female singer appearing in the video can be mentioned as plank, crunches, twist, climbing mountain, … Squats Squat is the king of the hammock village and women can practice it anytime, anywhere. However, squat technique is also a difficult lesson for many people. Diep Lam Anh did a great job doing butt exercises with the mini band. She loves the Donkey Kick Back move with resistance bands. Perhaps this is also an exercise you should practice at home at this time to avoid unnecessary injuries to the lower back and knees when not accompanied by a coach. While we still don’t know when the epidemic can be completely controlled, home training to improve resistance and create curves is always the top priority. Be a little careful in each move and never give up.

According to Bloomberg, Asia’s richest billionaire Mukesh Ambani has just bought another property in the United Kingdom through Relliance Industries, which he controls. Stoke Park Castle is considered an iconic property in England. This deal is estimated to cost the Indian billionaire £57 million (about $79 million). Photo: Stoke Park. With a fortune of $71.9 billion, Mr. Mukesh Ambani is currently the richest person in Asia and the 13th richest person in the world, according to Forbes. The Ambani family is also known for their lavish lifestyle and willingness to spend heavily on housing, security as well as fashion. Photo: Stoke Park. Stoke Park is an icon of England, with a history of more than 1,000 years, according to Forbes. The property is located on an area of ​​120 hectares (300 acres), about 40 km from the city of London. Photo: Stoke Park. Inside the castle includes a five-star hotel, three restaurants, a guest lounge, spa room, gym, 13 tennis courts and a 27-hole golf course for major tournaments. Photo: Stoke Park. The gym area in the castle has a 15-meter heated indoor swimming pool. In addition, the castle also has 13 tennis courts including 6 grass courts, 3 indoor courts and 4 artificial clay courts. Photo: Stoke Park. Stoke Park has appeared in scenes from James Bond movies and many other films. It is also home to the annual Boodles tennis event, which brings together many of the world’s top tennis players such as Andy Murray and Novak Djokovic. Photo: Stoke Park. The same 27-hole Stoke Park golf tournament has been maintained since 1908. Photo: Stoke Park. The 5-star hotel in the castle has a luxurious, nostalgic royal style. Photo: Stoke Park. The hotel in Stoke Park has 49 rooms with prices ranging from 265 – 1,030 USD/night. A representative of Relliance Industries said that it will expand the entertainment and resort facilities of Stoke Park in the future. Photo: Stoke Park.