Huyen Dior (real name Bui Khanh Huyen) is a famous gym girl and coach in Hanoi with a hot body of 88-64-100 cm. She made netizens feverish before the moments of showing off her super 1 meter bust. Few people know, Huyen Dior used to work as an office worker and received a lot of criticism for her appearance because of her thin, sick body. After that, she decided to go to the gym to change her physique, improve her breasts and bust. After only a few months of training, Huyen Dior gained 5 kg. After nearly 2 years of serious practice, she possesses a balanced and attractive body. Currently, she has nearly 6 years pursuing this subject. “For many years, I always practiced 4-5 sessions per week, each session lasting 1-1.5 hours. This is difficult at first, but later on, gym becomes an indispensable part of life. Even when I travel, I try to find the nearest gym to practice a little bit ”, shared Huyen Dior. Recently, the hot girl at the gym has made a 7-exercise instruction clip at home to help female friends own a round, toned circle without going to the gym. Huyen Dior shared: “Bosu ball is a very good third-round training aid that does not take up much area. You can use these exercises at home or at work to have a beautiful body and attractive curves. You try to maintain these articles 2 times / week. Practicing enough as Huyen instructs you to have a great 3rd round ”. Lesson 1: Activate gluteus muscle with Glute Bridge. We put 2 feet on Bosu ball, core, push hips up. When tightening the buttocks hold up 1 second up high. Be careful not to push the hips up too high as this will cause sagging and back pain. We do 3 sets x 15 reps Lesson 2: Single leg Glute bridge moves like lesson 1. Instead of kicking with 2 legs, use 1 leg. One leg will be difficult to balance, so you guys slow down and tighten the core when exercising. We do 3 sets x 12 reps per leg. Lesson 3: Squat. Hold Bosu ball with 2 hands, straighten back, gong core, slowly sit down, knees open to tip to toe. The mistake in squat is usually to shoot the hips up or the knees bent inwards. You remember to hunch your thighs and kick hard, then tighten your glutes. We do 3 sets x 15 reps Lesson 4: Ronanian Deadlift. Hold Bosu ball with 2 hands, straighten back, push hips back. This lesson we need to feel the thighs stretch, up, push the hips fast and tighten the buttocks. Romania DL will not overlap much, keep hips high to feel the most stretch of hind thighs. We do 3 sets x 15 reps. Lesson 5: Lunges. Put your hind leg on the ball of Bosu, lower the center of gravity slowly, place the rear knee perpendicularly, then kick hard with the thigh of the front leg. Butt squeeze up. This article takes a deep dive into our buttocks, front thighs, and hind thighs. We do 3 sets x 10 reps per leg. Lesson 6: Glute kickback. Put your hands on the ball of Bosu, hold the core firmly for balance. Pillar with 1 leg, the other leg bends the knee straight to the back and then squeezes the buttocks and hind thighs. We do 3 sets x 15 reps per leg. Lesson 7: Hip abduction also known as hip opening. Pillar with 1 leg, the other leg with knee kick sideways, try to hold the top 1 second to feel the numbness of the buttocks. We do 3 sets x 15 reps per leg. “Let’s try to overcome the difficulties in the early stages, the gym can change our lives, help us completely transform”, Huyen Dior emphasized. Photo: IT. Invite readers to watch the video “The remarkable weight loss achievements of Miss, Vietnamese runner-up”. Source: Yannews.

1. Exercises 5-3-2 of SNSD: For a long time, SNSD members are famous for their beautiful body and long legs. The proportion of beautiful legs in Korean standards is the measurement of 50 cm for the thigh, 30 cm of the calf and 20 cm is the size of the ankle. The movements in exercises are not only easy to perform, but also create excitement for people to maintain an exercise routine. Image: Theqoo. The first move: Put your hands on your hips, keep jumping and closing your legs. Photo: HaeFishy HyukAnchovy. Step 2: Put your hands on your hips, kick your legs forward one after another. Each leg perform 2 beats and then switch sides. Photo: HaeFishy HyukAnchovy. Step 3: Hold the posture, kick your legs forward one by one and bring them back. Note that the heels touch the buttocks, perform 2 beats and then switch sides. Photo: HaeFishy HyukAnchovy. Step 4: Continue to put your hands on your hips, kick your feet up in turn in a perpendicular direction, while twisting your body at a 45-degree angle. Do 2 legs for each leg, then switch sides. Photo: HaeFishy HyukAnchovy. Finally: Keep your hands on your hips, straighten your legs and kick up 2 beats on each side. Photo: HaeFishy HyukAnchovy. 2. Wear leggings: Son Na Eun (Apink) is remembered by the audience for her well-proportioned and toned body. She once shared a perfect curve exercise while wearing leggings that everyone can do at home. Image: Fanpop, Pinterest. First: Place the roller upright, with your hands on you in a flexed heel position. Then, slowly kneel down so that your butt is parallel to the floor and stand up. Repeat the above for 10 times. Photo: dingo fitness. The second move: Sit up straight, put your hands back and use your feet to gently push the roller to massage the calves. Keeping your body relaxed helps you feel more comfortable while doing the exercises above. Photo: dingo fitness. 3. Low squat: During the Korean celebrity fitness program, actress Choi Yeo Jin shared the secret of having a slim calf. That exercise is a low squat. This position puts weight on the calf and stimulates the muscles in that area, making your legs firmer and thinner. Image: Thebodyshow. 4. Massage and leg stretching: Girls’ Day’s Min Ah recommends a daily foot massage to alleviate swelling problem. Press hard on the bones in your calves and relax your body. In addition, the female idol also applies stretching legs whenever possible. This not only relaxes tense muscles, but also reduces swelling. You should also drink enough water and cut down on foods high in sodium to avoid water retention. Image: cozycotg. 5. Exfoliating feet: This is a form that helps to remove dead skin cells that are present on the skin’s surface. You do not need to invest in separate foot products to get smooth and soft skin. Above all, maintain the habit of exfoliating 1-2 times / week for the entire body. Image: photopin.

1. Maintain good posture: Good posture helps men look strong, active and energetic. Keep your back straight, squeezing your stomach gently every time you sit or stand. Practice some physical exercises like planks and pilates to build beautiful and supple posture. Image: @xxmidnight_, @michael_perdacher.

2. Do not skip skin care: A beautiful appearance is indispensable for healthy skin. Guys should wash their face twice a day with a mild cleanser, less foam and aromatherapy. Proper cleaning works to prevent acne, preventing signs of premature aging. Use a good quality moisturizer that is odorless and has a non-greasy texture. Practice the habit of using sunscreen every day to reverse the damaging effects of UV rays. Image: 123RF.

3. Eat a full range of nutrients: Avoid consuming processed foods and alcohol to stay fit and healthy. Choose a diet that is well balanced between the 3 groups of carbohydrates, fats and proteins. Drink plenty of water every day to enhance metabolism, replenish moisture for the body as well as the skin. Image: HealthSeed.

4. Develop a training plan: In addition to healthy eating, regular exercise also contributes to building a good shape. Hard work out has the effect of removing excess fat, enhancing muscle flexibility and flexibility. The well-proportioned, toned body helps you score points when wearing the right outfit and shape. Image: Men’s Journal.

5. Check the closet: According to the Ape To Gentleman, cleaning the wardrobe regularly helps men choose the right item when needed. This contributes to effective preservation and prolongs the life of the fashion product. If you find that something has not been worn for a long time, it shows signs of outdated, you should consider liquidating or donating it. Local charities and second-hand clothing stores are places to look. Image: Thread.

6. Raising the style: After the old items are removed, your wardrobe has more space. Fill up with some new dishes and build up your dress code. Refer to the online beautiful matchmaking recipes to get more ideas for choosing outfits. Image: @valentinbenet, @riccardo__bosio.

7. Buy some shoes to increase height: Thick sole boots or padded insoles help men look taller and taller. Besides, boots are also suitable for many styles so they are easy to match. Image: Tour Wisata di Bali.

8. Choose a suitable fragrance: Typical perfume scent creates a special mark of men. Besides, it also helps the boys become charismatic and attract people around. Refine your look by changing the scent according to the season or circumstances in which it appears. Fragrances from wood, leather or spices suitable for the winter months. Meanwhile, the refreshing floral, citrus scent is ideal for summer use. Image: Getty.

How do men wear T-shirts and jeans? If you know how to combine the basic items, you will look more attractive down the street.

It costs hundreds of millions for the flower pots

Mr. Ngo Van Tuan (29 years old, Hoa Binh city) confided that the whole family passed away Tet just because he was hospitalized.

On the 29th of Tet, after the couple went to Tet market, they bought a peach tree. Gleefully brought out the peaches to pour out the soil and then Mr. Tuan carried the pots and put them in the house. Due to the small peach pot, he was subjective.

When just stooped, trying hard to hold the pelvis, I heard a cracking sound in the back, from which the entire spine was throbbing, the lower limbs were numb. Mr. Tuan could not sit up but lay on the floor, at that time the feeling of turning was also difficult. Burning skin, feeling like there are thousands or thousands of needles piercing the skin.

His family rushed to the hospital but could not sit, so they called an ambulance to carry a stretcher to the hospital. After pain relief treatment, the doctor reported that he had an acute disc herniation. Hearing disc herniation afraid of affecting the ability to walk later, Mr. Tuan and his wife rushed to Hanoi for treatment. After Tet, the acute stage was over, but because the herniation was too large, the doctor decided to operate.

Mr. Tuan said that just because of the calf flower pots, so far, the total cost of treatment has lost more than 100 million dong, not to mention the damage to health.

Illustration.

Not only Mr. Tuan, who is receiving rehabilitation treatment due to herniated disc, Nguyen Thuy Dieu (31 years old, Cau Giay, Hanoi) is also struggling with this disease. Last year, Mrs. Dieu said that when she washed the blankets, when she lifted the blanket to put it in the washing machine, she felt a sharp pain in her back. Then the pain gets worse and worse, standing up straight is also difficult. Ms. Dieu goes for pain relief treatment and is still suffering because her back is so painful, walking is also suffering.

Many bad habits young people have

Master, doctor Tran Quoc Khanh – Vietnam Duc Friendship Hospital Hanoi, said disc herniation is one of the most common spinal diseases today and tends to be more and more rejuvenated. In particular, young people are subjective with their own spine, there are many bad habits that affect it.

According to Master Khanh, most young people are admitted to the hospital after suddenly lifting heavy loads such as carrying containers and pot plants. When calves need to lift slowly, people often have a habit of bending over and lifting suddenly causing acute disc herniation. There are many patients who have to lie down in one place after calving the pot, their back and right leg down for emergency surgery.

In the case of a patient like Mr. Tuan, when the hernia is performed after sudden exertion, the hernia block is very large, so the patient has to operate early to avoid limb atrophy.

Occupations such as nail care, driving, watch repair are jobs where people often have spinal problems, including disc herniation.

In addition, some people gain excess weight, the heaviest pressure on the disc is the back when bending, arching, twisting, and jumping, so it is easy to have disc herniation.

Vietnamese people are fat pear shaped (belly fat), focus on forward, so the right spine arched forward is also the cause of disc herniation.

Bad habits in life are also prone to disc herniation such as smoking, sitting for a long time. Sitting at work for long periods of time, continuously crouching the disc in the damaged back and herniation easier than others.

When there are signs of pain in the spine, in the neck, the pain spreads to the shoulder, back, the thoracic spine … lasts about 1 week, the patient needs to be examined. If disc herniation is not treated in time, the patient can only lie still, unable to sit up or is paralyzed, disabled for life.

Therefore, whenever the above symptoms appear, people need to go to specialized medical facilities soon for early examination and treatment.

To prevent disc herniation, when carrying, should not exert effort. Spine can be moved before carrying heavy objects, calf in a straight-back position without stooping, those with a history of back pain should give up the habit of carrying something.