Bài tập Mông tại nhà hiệu quả - MC Kỳ Duyên

Hello everyone, is everyone awake yet? Today we are going to practice our butt Before we practice, do you have anything to say about your butt? In this exercise, we are going to switch to a new position And we are going to use these two water bottles These are the basic tools These two water bottles will always be ready They will always be ready in our practice room So we can take them with us, we don't have to go anywhere far Ok, let's start the exercise to warm up our butt We are going to switch to a new position You see, the exercise is very simple Run like this, bend your knees, go up Good, push in, bend your knees, go up That's right, relax The other way is to bend your knees That's right, the other way Push in, bend your knees, open your knees Push in, bend your knees, that's right The last exercise, the movement of our head It's also a very simple exercise It will feel good for your head And this is the last one, push in, bend your knees That's right, and then open your knees That's right Now I'm going to push in, open my knees That's right, keep it Now lower your knees and push in That's right, keep it Now hold a little bit, pull your hand, put your hand up, open your chest, pull your hand up, pull your hand up, push it up, six, breathe in, tighten your abdomen, push it up, seven, breathe in, nine, The 2 knee position, we always open it up, squeeze it out Then, belly up 3 Up 2 Inhale, nose up 1 Good, next I will continue to use my knee So I can lock my knee position So my hip will stick in Then, turn up Then, activate the front of the hip Remember, this exercise is like a pull-up exercise So you have to turn up Then, exhale Inhale, exhale It will pull your hips up That's right Inhale, exhale Turn around Inhale, exhale 2 7 Good 8 9 It will be 7 7 8 9 8 9 8 9 8 9 8 9 8 9 8 4 Inhale, nose up 5 Inhale, nose up 6 7 That's right 8 9 10 Done Ok Next exercise It's like a Tabata exercise The more you do it for a long time The more accurate it is Yes, that's right Everyone will try to follow the difficult version Everyone will follow This exercise will not be a new exercise It has been practiced for a long time It's hard to go up and down Next That's right Ok 1 set 8 sets, 4 minutes 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 45