7 Ngày Yoga Giảm Đau Lưng - Phục hồi Thoái hóa lưng - Ngày 4 | Đặng Kim Ba Yoga Trị Liệu

Welcome to the 4th day of our 7-day yoga journey to recover our back. Yesterday, many people commented that their abs were sore, right? This is completely normal. In order to recover our back, you definitely need to increase the strength of your abs many times. From there, the back will be more effective. In addition, combining with stretching exercises will make the areas less stressed. So it's definitely normal to have a stomachache. The simple reason is that you haven't exercised for a long time. The simple reason is that you have too much fat in your stomach, right? So today, can you try a little harder? Today, we will still increase the strength of our abs. So you will repeat about a few rounds of these 7 days. Certainly, our stomach is not only called the end of the back, but sometimes the stomach is also called a lot. Fighting! Let's start in the 4th day today. Now, let's sit around your feet. Stand straight. The first part is the starting part. Let's start! The left hand grabs the right hand. Exhale. Pull the hand behind the head, push up. Inhale. The 2 hands are parallel. Keep your back straight. Straight back. Exhale. Twist your body to the left. The right hand under the left knee. Push up. Look back. Push up. Inhale. Turn your body. The 2 hands are parallel. Keep your back straight. Exhale. Turn your body to the right. Push up. Look back. Let's do it again. Inhale, turn your body, hands in front of your face. Hands in front of your face. Exhale, open your arms, push your chest up. Inhale, cross your arms, hands behind your back. Exhale, push your chest forward, back up. Inhale, open your arms, hands open up. Right hand on the left elbow. Exhale, push your chest up. Right hand on the left elbow. Exhale, look forward. Inhale, cross your arms, hands behind your back. Exhale, turn your body to the left. Turn your head, look back. Inhale, turn your body, hands in front of your back. Exhale, turn your body to the right. One more time. Inhale, turn your body, hands in front of your face. Exhale, open your arms, hands open up. Push your chest up. Inhale, cross your arms, hands behind your back. Exhale, hold your hands. Inhale, open your arms, hands open up. Right hand on the left elbow. Exhale, turn your head, look forward. Right hand on the left elbow. Exhale, push your chest up. Inhale, cross your arms, hands behind your back. Exhale, turn your body to the left. Inhale, turn your head, hands behind your back. Exhale, turn your body to the right. Inhale, turn your body, hands behind your back. Exhale, turn your head to the left. Inhale, turn your head. Exhale, turn to the right. Inhale, turn your head. Exhale, turn to the left. Inhale, turn your head. Exhale, turn to the right. Inhale, turn your head. side, look up, push your chest up, breathe slowly, let go of your forehead, let go of your face, roll your arms to the back, slowly lift up, we rotate the person to the left, so called in the world of face-to-face, pull your right foot back, keep your back straight, the left foot stops, breathe into both hands square, straight back, breathe out square forward, keep your hands, knees, ankles or feet, breathe slowly, if your hands can keep your feet, we pull the heel of the feet up, remember to pull the bar just right, pull the shoulder, let go of the neck, if the tension in our feet is gone, then every time we breathe out a square of the spine, the arms and shoulders are apart, and every time we breathe, we can increase the tension a few more minutes, remember not to be too tense in the feet, the knees are still straight, in some states, we can close our eyes, closing the eyes helps you focus better, feel better, and regulate the breath deeper, we increase the intensity a little bit more, and slowly let go of your hand, sit up, the left foot, the right foot straight, straighten your back, the rule is straight back, pull the left hand square, the rule is straight back, straight back, right side, stay here and breathe slowly, breathe slowly, square your hands back, push up, pay attention to let go of the bar, usually the exercises in yoga will have a lot of stretching, and of course stretching has to be too strong, we are often uncomfortable, and sometimes the discomfort is on our face, and if our face is always tense, it is very stressful, we let go, push up, and slowly stand up, we turn our body to the right, the right foot, the left foot, pull the left foot closer, and tighten the right foot, the left foot up, breathe into both hands square, straight back, breathe out square to the right foot, if you can't keep your hands to the foot, you can use a towel, we wrap the towel around the rope in the foot, then we keep it like this, keep it intact, and breathe slowly, breathe slowly, remember to pay attention to the poses in yoga, each pose has a goal, your goal is to cross your toes with your fingers, of course not today, a repeat process many times, the body will be flexible and flexible, every time we just need to increase a little more, increase a little more, relax your shoulders, breathe slowly, you can close your eyes, you can feel your shoulders, sometimes we often have stiff shoulders, relax your shoulders, increase the intensity a little more, and slowly let go, it will be an interesting movement, now we turn to the left, spread your feet wide, go back to the horizontal swing position, the horizontal split position, put your hands in front, hands in front, hands, spread your feet wide, straighten your back, straighten your back, straighten your back, if you can't straighten it, you can close your legs, close your legs, spread your feet wide, spread your feet wide, feet straight, back straight, hands in front, now if you feel tense in your feet, we will close our legs, don't bend your knees like this, don't put your feet back like this, don't bend your back like this, everything has to be straight, and if you feel tense, too much pain in your feet, can you close your legs? Now put your hands in front, keep your balance, keep calm, straighten your back, many people still bend their backs, straighten your back, now you will feel the tension in your feet, if you keep your feet straight, keep your feet straight, back straight, and you feel normal tension, then you continue to spread your feet wider, spread your feet wider, slowly, but if you feel tense in your feet, but not too tense, not too tense, just enough strength, now you measure your feet, the flexibility of your heels, the opening distance of our feet in this position, the minimum width is 145 degrees, 145 degrees is the normal size, to show the flexibility of your feet, if you haven't reached that level, you need to practice more and measure that level, it doesn't have to be 180 degrees, it doesn't have to be 180 degrees, just stay in the center, in this position, you can sit in the center and read a book, you can comment on today's report, how many degrees have I been able to swing from the flexible position, I will write it down during the exercise, many people exercise in yoga, want to get results, but if you don't write it down, what do you get to measure, right? Sports exercise is for people who like numbers, and like to measure their health, so it doesn't have to be 180 degrees, 180 degrees you can learn from a coach like me, if anyone wants to accompany this set, you can connect with the bar, there is a description link below for you to go to the coach's class, learn to make it more complete, but for normal people, we need 145 degrees, just keep it, take advantage of everyone's boredom to keep it for a long time, of course, when you feel like this, you feel relaxed, you want to be more tense, you keep your back straight, then you bend forward a little bit, of course, over time, we can lie down like this, or lie down and sleep, okay, let's go back, take your feet back, let go of your feet, shake lightly, let go of your feet, now turn your body to the left or right, depending on our direction, continue, the arms and thighs are square with the floor, with two thumbs parallel to each other, we continue, breathe in, breathe in, lower your back and lift your shoulders up, lift your neck up, breathe out, roll your back, fold your head down, breathe in, lower your back, we focus on the point of impact, where the chest is, it pushes the chest forward, breathe out, roll your head down, breathe in, lower your back, breathe out, roll your back, breathe in, lower your back, breathe out, roll your head down, continue, breathe in, lower your back, breathe out, roll your head down, breathe in, lower your back, breathe out, roll your head down, calm down, this is called the dog posture, it stretches the entire leg of our life, breathe in, lift your knees up, lift your hips up, your feet can be slanted up, and hold your hands tight in case of sprain, breathe out, every time you breathe, you feel like someone is pulling your hips up, your arms are tense and hold down the sprain, when you feel your back is stretched out, you want to be more tense, you have to press your shoulders down a bit like this, pay attention to slow motion, slow motion, breathe in, some people will feel a bit of a nosebleed, it's normal, every time you lift your hips up, you stretch your whole life, slowly lower your knees down, breathe in, lift your feet up, breathe in, lift your feet up, and we sit up, this body is like a letter V, it feels like someone is pulling our butt up, it will stretch the whole leg, the back and the shoulder, but some people have shoulder pain, we have to do that part, ok, let's move on to the next posture, which is lying on the floor, this action will affect the gluteus muscles, our goal is the gluteus muscles, but you will also feel that our thighs are activated to restore the back, for sure, because you will exercise a lot of the abdomen, observe how to do this action, if you have a knee pain, you can fold this blanket, or hold a towel, the action is as follows, you can put your hands anywhere, you can put it on your thighs, or you can touch your ears like this, you will always look straight ahead, your eyes will always look straight ahead, the action is as follows, you will take a deep breath, think about our abdomen, tighten your abdomen, and you look at the whole upper body of the triceps, and I will tilt back, our knees are like a circle, we tighten our thighs hard, look straight ahead, then lift up, breathe out, pay attention, the mistake is often found, people will eat like this, people will swallow, I don't need you to swallow, keep the whole abdomen tight, this state activates your abdomen, you have to tighten it to keep your body from swallowing, so if your abdomen is weak, sometimes you just tilt a little bit like this, you will feel all the thighs and abdomen are tight, the next mistake is that we have a neck tilt, you tilt like this, when you finish the exercise, you will have a neck tilt, secondly, it will not go into the abdomen, it will be all in the lower back, due to the movement when you tilt your neck, you will lose control, so you will not be able to focus on the strength of the abdomen, pay attention, look back, look back, some people just practice, calm down, look at the instructor first, not looking at the students, superhuman, look at it, take a deep breath, tighten this abdomen, you look at the body of the instructor, look at the instructor first, then look back, depending on the strength of each person, depending on the strength, then lift up, then breathe out, you will feel all the thighs and abdomen are tight, after the exercise today, it will hurt the abdomen, but it will definitely hurt a little bit, it will not be effective, ok, ready, come on, ready, hand in hand, look ahead, start again, breathe in, tighten the abdomen, calm down, do it, inhale, exhale, look ahead, tighten the abdomen, look ahead, think about the abdomen, inhale, breathe out, if your body starts to bend, we don't fall anymore, continue, inhale, tighten the abdomen, fall back, look ahead, bend the abdomen, bend the neck, inhale, breathe out, focus on the abdomen, inhale, bend the abdomen, breathe out, fall, the abdomen is strong, the back must be strong, inhale, breathe out, if you have gastritis, we do a little exercise, continue, inhale, tighten the abdomen, fall, look ahead, look straight, the hand touches the head, hold your neck, don't bend, lift up, breathe, continue, inhale, tighten the abdomen, fall back, lift up, breathe, pay attention, don't bend your neck, I mentioned it, bend your neck, after the exercise, I called Gimbal, it's a man's exercise, what the hell, but I hurt my neck, because I didn't pay attention, remember to look straight, this movement is practiced by many people, repeat, inhale, tighten the abdomen, look straight, fall back, slowly, lift up, breathe, just a little bit, just like that, few people fall at 45 degrees like this, just a little bit, people are shaking, and then you have a stomachache, immediately, keep it intact, no need to drink, continue, inhale, tighten the abdomen, look straight, lift up, breathe, continue, inhale, tighten the abdomen, inhale, fall, slowly, don't need to fall a lot, as long as you tighten the abdomen, lift up, breathe, try, try, 6 more rounds, inhale, tighten the abdomen, fall, lift up, breathe, pay attention, don't bend your neck, inhale, fall, tuck belly, lift up, breathe, continues, inhale, tighten the abdomen, slowly, tuck belly, lift up, breathe, 3 tennis balls, inhale, inhale down, pull your stomach down, fall, tuck belly, lift up, breathe, 2 more rounds, continue, inhale Now, let's shift the belly back, look forward, the stronger the belly, the more the back can recover. I should breathe for the last time. Inhale, let's shift the belly. The next day, slow down. OK, it's easy, right? Sit down and breathe for a while. The stronger the belly, the more the back can support. That's why a lot of people lose a lot of belly fat. Definitely have back pain. To recover, we need to reduce the amount of fat in our body and increase the muscle mass. Breathe a little, keep calm. Every day is easy, not much. The process is to persevere. No need to exert too much effort. So, we've talked a lot. But if you want your body to be more muscular, you have to supplement your nutrition. Then your body will recover better. On average, we have to have enough energy in our body. Then our body will maintain muscle mass. Many elderly people have malnutrition. So, their body is weak. Muscles and joints are often weak. So, we have to supplement energy every day. There is a number that Kimba gives to everyone as an average. Take everyone's kilograms. Multiply by about 1.2 to 1.3, for example. It will give the number of grams of energy that everyone needs to supplement every day. For example, I am 60 kg. Multiply by 1.2 is about 72 to 70. About 80 grams of energy a day. Then you won't lose muscle mass. You won't be sluggish. You can calculate how many grams of energy there is in an egg. How many grams of energy there is in a banana. How many grams of energy there is in a grain of rice. How many grams of energy there is in beef. But elderly people are afraid to eat meat and animals. So, it can be converted into energy in plants or in egg whites. We can supplement. Remember to supply enough energy to our body. Got it? At that time, the body can recover and reduce back pain. So, exercise is part of it. We have to stimulate nutrition. Okay, let's continue. Now, let's stand still. Keep your feet up. I don't know if the video has reached the top of the screen. The way to do it is like this. Our hands are still behind the chair and back straight. Breathe in. Tighten your abdomen. Then tilt it to the left. Can you breathe when you lift it up? So, when we exercise to strengthen our back, we will stretch the abdomen first, then the sides and the back. Then we will stretch. Get ready. The last back exercise is more strange than the abdomen exercise. Let's start. Breathe in, hands behind the back, push up. Tighten your abdomen. Breathe in, tilt it to the left. Breathe up, remember to tighten it. Breathe in. Breathe in, tilt your abdomen to the right. Breathe up, continue. Breathe in. Breathe in, tilt it to the left. Breathe up, continue. Breathe in. Breathe in, tilt it to the right. Breathe up, continue. Breathe in, breathe in. Breathe in, tilt your abdomen to the left. Breathe up. You will feel that your abdomen is hard first, and the sides are hard. Breathe in. Breathe in, tilt your abdomen to the right. Breathe up, continue. Breathe in. Come on, come on. Till your stomach is to the left. Come on, come on, come on, one more time. Don't stop. Breathe in, tighten your abdomen. Breathe in, tilt it to the right. Come on, breathe up. Come on. Breathe in, tighten your abdomen to the left. Breathe up. Come on, come on. Breathe in, access to you stomach. Tilt to the right. Breathe up, come on. 3 more reviews, 3 more reviews. hold your breath, inhale, hold your breath, left side, hold your breath, inhale, hold your breath, right side, that's it, let's go down, let's go straight down, it's simple isn't it? So, we're going to do a yoga exercise, this is a back workout, there are only two main tasks, stretching, increasing the flexibility of the legs and back, then increasing the muscles, and then maintaining it, so that our joints and joints are more stable, in addition, supplementing with a nutrition system, full of vitamins, minerals, our body can recover. You don't just practice, but it can recover, you have to give it nutrients to rebuild, right? Let's bend your legs, roll up your back, roll up your back, roll up your back, roll up your back, ok, let's go down, both hands behind the knees, you have to move slightly to both sides, move slightly to both sides, breathe slowly, breathe slowly, When you practice with Kipa, you have to pay attention to the measurements, you have to participate, like when you study or practice something, you have to participate in 2 ways, you can see this on Facebook, on Youtube, or on the website of Kipa, but your comments are just a part of participating in the learning program, you can't know by practicing, right? Today you can practice, how many degrees do you have to comment down? The more you know, the more you can see how many people practice, the more you can continue to build a more standard exercise, the more effective it will be for you. Ok, bend your legs, hold one leg, breathe deeply, relax your legs to both sides, move to both sides, move to both sides, relax your hip joint, hold it, relax your hip joint, move to both sides, relax your shoulder, relax your shoulder, just hold each hand slightly next to the leg, some people are stronger, we straighten our legs a bit, not strong, but our hip joint is more flexible, it is easier for us to be comfortable, I have a lot of movements, today is the first exercise, but after this, it will be very comfortable, I will increase the intensity gradually, Ok, lower down, lower down, lower down, lower down straight, we have all the basics, practice this table once, close your legs, close your legs, breathe in 2 times, breathe in, breathe out, hit the bar with your feet, hold the bar, hold the bar, hold the bar, hold the bar, breathe in, breathe out, very comfortable, comfortable, let's see if the left leg is tilted to the right, if you feel too sleepy, just lie down, lie down, breathe in slowly, we can lie down or sit up on a table, ok, let's finish today's exercise, and you remember that in today's exercise, maybe after today's exercise, you will feel a little pain in your thigh, a little pain in your stomach, it's completely normal, but to make this muscle pain faster, it melts faster, then you remember that our diet is first, add water to our body, many people have a habit of drinking very limited water, and do not have a habit of drinking water, then you add water, for example, a formula that Kimba shared with you, if your weight is 0.4 kg, then the average amount of water per day, for example, I am 50 kg, 60 kg, 0.4 means that on average per day I will drink 2.4 liters of water, right? Water is white water, then our body is rejuvenated, it is purified, when we practice, it will be healthier and faster, and then you add more energy to our body, if you practice without energy, how many exercises do you practice, it will not be able to build muscle, what do you get to feed to build muscle, and more muscle, you will lose weight more effectively, you will be stronger, then you pay attention to calculating the amount of food in the body, in our daily meals, then we will recover better, right? And remember to report back, see how many people can do it, comment below the description of this video, if you don't comment, you can't play, some people just play for fun, goodbye and see you again in the next exercise.