In the Northern VFC universe, perhaps Pham Quynh Nga will be the actress ranked first in the list of People with the most perfect body. Although this year has been 32 “pots of banh chung”, but her body is still young and beautiful like a girl in her twenties. It is also because of that advantage that 8X beauties are often “tailored to make shoes” for “small tam” roles with high requirements for fiery, flamboyant bodies. Quynh Nga holds the No.1 position when confidently taking off her pants waistband to show off her toned waist. The sister association has seen many times before, short videos sharing small exercises at Quynh Nga’s gym. However, currently, all gyms are temporarily closed to strictly comply with the 5K regulations to prevent the epidemic, so once again, the actress shares tips to practice at home. Notably, this exercise only takes place in just over 12 minutes, including warm-up, but has a deep and effective impact on the waist and buttocks. Women who are suffering from bone and joint problems, have a “strawberry fall” period or even have a headache due to weather changes can also practice without fear of being affected. Now choose a space, spread the millet rug and let’s get started! Part 1 – Ancient Boots You perform the movement of turning your neck evenly in all directions, and at the same time reaching your hands up to stretch the joints of the neck, shoulders, hands and bucket. Meanwhile, you can do this warm-up in a sitting position with legs crossed like Quynh Nga or standing with two feet wide. This neck warm-up takes 1 minute 30 seconds. Next, you need to warm up the intercostal muscles and lats by placing one hand on the ground and slowly bringing the other hand to stretch in the opposite direction. Notice how your eyes follow your hands, and breathe deeply and evenly. Do each side for 10-15 seconds. Part 2 – Warming up the buttocks and thighs Next, step one foot forward so that when you lower your hips, your legs form a 90-degree angle, and at the same time, your hands are on your hips, and your back is straight. Breathe deeply and practice slowly to feel your glutes and thighs being burned flexibly. Repeat up and down 5-10 times. Immediately after that, you extend the instep of your foot straight, close to the ground, and at the same time extend the supporting leg and twist the hand against the thigh so that your back is fully stretched. The movement is done until you feel the muscle is soft and change to the other leg. Part 3 – Burning butt and thighs We’re done with the warm-up and on to the acceleration, reaching the finish line. You need to stand with feet wide, about shoulder-width apart, and then slowly bend one knee, lowering your hips. Pay attention to feel the glutes and thighs, try to tighten the abdomen so that the body does not fall forward too much. You can extend your hands parallel to your face for balance. Do the movement for about 45 seconds. Next, you need to warm up the hamstrings by spreading your legs wide, bending deeply into the ground. Then bend your knees, lower your hips, and twist your body slightly to loosen your back. Repeat between the two sides until you feel comfortable. Part 4 – Tighten your waist You can clip a sponge between your feet like Quynh Nga or you can’t have one. This exercise is also known as lying leg raise, which means you lie on your back, position your back in a natural hammock position, then inhale deeply and slowly raise your legs to the ground and lower them. Note, the more feet do not touch the ground, the more energy you will burn. Perform the movement for 45-60 seconds. Next, you bend your legs and take turns using your hands to reach your ankles continuously on both sides. Try to lift your head and shoulders up to burn as much energy. Part 5 – Plank Continuity Plank is one of the high calorie burning exercises at home. The plank moves Quynh Nga teaches can be mentioned as side plank, high plank, classic plank or even twisted plank. You can rest between sets for 5-10 seconds. Perform side plank for about 30 seconds or 60 seconds on each side depending on the health of each person. Remember to tighten your stomach, squeeze your butt to keep your back straight. Then, come to plank hands and plank elbows. The difficulty will be raised and the energy burned more. Watch the full clip of the episode here.

More and more Chinese tourists are visiting the farms and enjoying the fresh produce. Tourists pick persimmons at an orchard in Shufeng village, eastern China. Photo: CNN According to CNN, China is one of the largest domestic tourism markets in the world. The Ministry of Culture and Tourism estimates that over 4 billion trips will be made across China by 2021, with a market value exceeding $500 billion. Given that an outbound tourism model is not viable due to pandemic restrictions, the need for an alternative domestic option is not surprising – especially since China is the home. of 55 World Heritage Sites recognized by UNESCO. However, not only looking to the historical and natural wonders in the country, people now look to a different atmosphere when returning to the peaceful countryside. In posts posted on the social network Weibo, an account named Ancailie said that after a day of picking strawberries, planting rice and eating food raised by her own hands, she felt “much happier”. Another user, laozhenyiwen, described how his family caught fish and ate seafood during the last Labor Day holiday as an enjoyable experience and “avoiding the crowds”. China-owned Trip.com, one of the world’s largest online travel agencies, said that in March 2021, rural trips in China increased by more than 300% compared to same period last year. People in China’s big cities are tired of urban life and are looking for something healthier. Tourists are painting nature at Xiaolingnan, Anhui province. Photo: CNN This trend has become so popular that Trip.com is planning a “five-year action” to promote rural tourism, including linking up with 10,000 professional travel agents to focus on developing the field. and invested 1 billion yuan (US$150 million). Zhou Mingqi, founder and general manager of Shanghai Tour Guide Enterprise Management Consulting, said Chinese people are getting tired of not having many entertainment spaces and unique experiences in the country’s big cities. “They need a different life experience, a peaceful weekend away,” he explains. Wang Shang works for a Beijing-based company that helps coordinate tours and activities in the countryside. She says that on one of the tours she runs, visitors can experience fruit growing, participate in an agricultural development model, and learn about the traditional crafts and customs of the region. . “Most of the tourists who join these tours are kindergarten or primary school students with their parents,” Wang said. Some rural retreats can be reasonably minimalist, with activities as simple as strawberry picking, visiting a folk museum or attending local musicals. In Wang’s opinion, there are two main reasons why people are enthusiastic about vacationing in the countryside. It is a quiet space to be alone and experience a healthy lifestyle. One of the resorts Wang affiliated with in Shandong province opened in May 2020 – right after the peak of the COVID-19 epidemic passed in China – quickly being booked by tourists. “The population density in rural areas is very low. The control and prevention measures are also very good,” explained Wang. People like to experience life with nature. Photo: CNN Besides, living in a country that is full of scandals related to food contamination, tourists feel safer and healthier when they grow clean foods themselves. The trend of “going home to rest” is also strongly promoted by influential figures on the Internet, such as Ly Tu That. Videos of this girl living in the countryside, cooking dishes from home-grown ingredients by herself on the peaceful background of music have attracted tens of millions of views. Wang said she believes rural tourism is just getting started and that in the future, tours will focus more on China’s myriad local cultures. “Looking at agricultural and rural development policies in recent years, I think that rural areas have a lot of potential. I think in the future there will be more tourism products with content based on local culture, that is, tours with cultural depth,” Wang said.

Located in the land along the Day River, in recent years, Hiep Thuan commune (Phuc Tho, Hanoi) has been known as one of the major mulberry barns in the capital. Taking advantage of the nutrient rich alluvium, the mulberry gardens located here have been and are the crops that bring economic efficiency to the people of Hiep Thuan commune. This time is just the beginning of the crop, but people here are in a hurry in the season. Because at present, the selling price for traders and the retail price is at a high price. Currently, Hiep Thuan commune has planted more than 15 hectares of mulberry orchard from 5 years or more. One pole planted about 40 mulberry roots, each strawberry root harvested about 100kg fruit / crop. Mulberries appear only about 3 from 4 weeks to end the season. The ripe strawberry is red or black when ripe; It tastes soft, sour, sweet and juicy. The young leaves of the plant can be used as boiled vegetables, sautéed and cooked like other vegetables. Under the wrong strawberry branches with fruit to bow low are the farmers picking strawberries quickly and restlessly from 7:00 am to the evening, or when the traders no longer import the goods. The strawberry is small and easy to crush, so the grower has to use hand picking gently by hand. At the beginning of the season, strawberry prices are still high, retail prices are about 20,000 to 25,000 VND / kg, and wholesale prices range from 15,000 to 18,000 VND / kg. A strawberry garden owner said that the family mulberry garden has 40 roots per acre, each harvest about 400 kg of fruit on average, turnover of more than 30 million VND / sao. Currently, every day in Hiep Thuan commune people provide about 8 tons of fruit to other localities, on the occasion of the ripening of the strawberries, it can be up to 14 tons.

Hiep Thuan commune (Phuc Tho, Hanoi) is a famous mulberry growing area that specializes in supplying the Hanoi market and the central provinces. According to Mr. Nguyen Van Tuan, Chairman of the Farmers Association of Hiep Thuan commune, “Since ancient times, the elders in the village mainly planted mulberries to raise silkworms. However, before the requirement of reality, mulberries do not bring income, people turn to growing short-term crops such as soybeans, corn to serve daily food. About 30 years ago, taking advantage of favorable soil conditions, people switched to planting mulberry trees for fruit ”. Mulberries produce one crop per year, usually lasting from January to the beginning of April on the lunar calendar. At this time each year, mulberry gardens are in season, the fruit is black, sweet and succulent. However, this year, due to the influence of weather, most of the fields have very few fruits. Many households who lost their money did not want to visit the fields, weeding, and cultivating tree stumps. Ms. Thuy, a mulberry-growing household in Hiep Thuan commune, shared: “This year, due to the influence of salt rain, the strawberry is all hard, dry and white. I planted 3 sao and took up 30% of the area. I should have had no strawberries at home, but many of them abandoned it, didn’t care anymore, but I still came here to pick every broken fruit, re-cultivate each strawberry root, pull the weeds to make the base to try to salvage. beveled, how much is “. The weather has been difficult, the mulberry farmers here are also forced to price when they cannot manage the output for the product. Mainly traders buy small retail locally. At present, the price of mulberry purchased at the garden is only 8,000-10,000 VND / kg. Mr. Hiep (Hiep Thuan commune) shared: “My family has planted 1 sao of mulberry trees for 4-5 years. The most difficult thing about growing this plant is pests and diseases, unpredictable weather and unstable and unstable prices ”. Every strawberry harvest, people gather at the village gate waiting for the small trader to weigh and pick up the goods. If there is a good season, good price, farmers will earn 20-30 million / acre / crop. Although it is a famous mulberry growing area, according to the President of the Farmers Association, the farming method of farmers is only spontaneous. If the price is good, the acreage will be expanded, otherwise it will be cut down to plant other trees. Currently in Hiep Thuan commune, the largest mulberry farmer only reaches 3-4 sao, the rest is only 1-2 sao. “Currently, the locality is also having a policy to restructure crops, including mulberry trees. However, the output of the mulberry tree is a problem. Currently, there are no enterprises and stable purchasing units for people to feel secure in production ”, said Mr. Nguyen Van Tuan, Chairman of Hiep Thuan Commune Farmers Association. Mulberry is a plant grown quite simply. There are households that propagate and graft themselves. After 1 year, from the beginning of planting, it is possible to harvest. From the second year onwards, strawberries will produce more wrong and delicious fruits. After 8-10 years, productivity will gradually decrease. What’s interesting about this perennial crop is that it takes less care. End of mulberry crop, people cut, prune and move to other jobs. At the end of the year, the mulberry tree loses its leaves, then people go to the field to fertilize it so that the tree can produce young leaves to welcome new fruit season. In general, you do not have to care too much, also reduce the labor force somewhat. When the berries are nearly ripe, they will change from green to pink, and ripe fruits will turn red, then crimson. At that time, people will pick strawberries for sale. This fruit can only be harvested manually. During the mulberry season, most people gather in the fields to pick from early morning to dark. According to strawberry growing households, on sunny days, strawberries ripen faster and sweeter than a cold, rainy day. Mulberries can be eaten directly or soaked in sugar as a refreshing drink. Hiep Thuan Strawberry followed traders around Hanoi streets and neighboring localities to reach consumers. And mulberry trees are still trees that bring many economic benefits to the households here./.