Yoga giảm mỡ bụng cho người mới bắt đầu - Ngày 2 - Gập bụng giảm mỡ | Đặng Kim Ba

Welcome to the 7-day challenge of Lose Belly Fat. Today, Kipa and Lien Linh will show you a series of exercises to lose belly fat. I know that yesterday, if you are the first person to do the exercise yesterday, you may feel a little pain in your thigh muscles, right? But it's okay. During the 7-day exercise, if you repeat it over and over again, your body will be more relaxed and the pain and anger will go away quickly. And now we will continue with the second exercise. Now, Lien Linh will sit down and you guys sit down. Continue to roll your legs with the first part, which is the starting part. Remember, the structure of our 7 exercises is that in 30 minutes, there is always the starting part. The belly exercise, then the relaxation at the end of the hour will bring more effect. Do not leave out the starting part. Let's roll our legs. Back straight. Start. Inhale, two palms in front. Calm down, calm down. Exhale, turn your palms straight to the front. Stretch your palms out. That's right. Inhale, retract your palms. Exhale, turn your palms straight to the front. Push your chest up. Inhale, put your hands behind your back. Exhale, tense your chest forward. That's right. Do it again. Inhale, two palms in front. Exhale, turn your palms straight to the front. Inhale, retract. Exhale, turn your palms straight to the front. Push your chest up. Inhale, put your hands behind your back. Exhale, tense your chest forward. One more time. Inhale, put your palms in front. Exhale, retract your palms. Inhale, retract. Exhale, turn your palms straight to the front. That's right. Stretch your chest out. Inhale, retract. Two palms behind your back. Exhale, tense your chest forward. Slowly let go of your hands. Let's start with the neck. Put your hands on your knees. Inhale. Stay calm. Relax your shoulders. Exhale, tilt your head to the left. Inhale, tilt your head up. Exhale, tilt to the right. Inhale, tilt your head up. Exhale, tilt to the left. Inhale, tilt your head up. Exhale, tilt to the right. Stretch out your neck. Inhale, tilt your head up. Relax your shoulders. Exhale, tilt to the left. Just tilt your head, not your body. Inhale, tilt your head up. Exhale, tilt to the right. Slowly tilt your head up. Let's rotate our necks. Inhale, tilt your head up. Exhale, tilt your head to the left. Inhale, tilt your head up. Exhale, tilt your head to the right. Let's continue. Inhale, tilt your head up. Exhale, tilt to the left. Let's rotate our necks. Inhale, tilt your head up. Exhale, tilt to the right. Let's continue. Inhale, tilt your head up. Exhale, tilt to the left. Inhale, tilt your head up. Exhale, tilt to the right. Exhale, tilt your head to the right. Slowly rotate your head. We have two legs with a fixed angle in a yoga position. Our feet touch each other. You pull your feet close to each other. Let's tilt your hips to both sides and tilt and push up. Inhale, hold your feet with both hands. Push up. Exhale, stretch forward and bend down. Hold here and exhale slowly. Do you feel tension in your hip joint? When you exhale, stretch forward and bend down a little bit. Hold your feet over the table. If you can't hold your feet, it's okay. Slowly lift your body up. Hold your feet like this and rotate your body to the right. This is a combination of a fixed angle and a yoga position. Keep your back straight. Inhale, straighten your back. Exhale, stretch forward and bend down. Inhale, lift your body up. Relax. Kneel down. Put your hands under your thighs. Bend down. Straighten your legs. Exhale, keep your hands under your knees. Straighten your back. That's right. Hold here and inhale. Bend down. This is a fixed angle. Push up. Exhale, straighten your back. Bend down. Inhale, lift your body up. Let's do it again. Kneel down. Bend down a little bit. Stretch your legs. Exhale, hold here. Watch out for the boat. Hold here. Inhale. Bend down. Stretch your legs. Bend down. Exhale, bend forward. One last time. Inhale. Bend down. Stretch your legs. Put your hands under your thighs. Bend down. Straighten your back. Exhale. This is a bigger movement with better balance. Inhale, bend down. Stretch your legs. Exhale, hold here. Bend down. Exhale, bend forward. Good. Linh will come up here a little bit. This is the first push-up. Put your feet here. Sit down. This is a push-up. Push-up. Sit with both feet. We have already done the push-up in the previous part. But today, pay attention. Let's observe a little bit more. Put your hands under your knees. Bend your back a little bit. Inhale deeply. Concentrate on your abs. Exhale. Straighten your back. Hold for a few seconds. Concentrate on your abs. Then lift up and exhale. Is it okay? Very simple, right? What about our feet? Put your feet and thighs at the same angle on the mat. Okay. Get ready. Bend your head a little bit. The goal is to bend your head a little bit. You don't have to bend it too much. It will make it easier for us to tighten our abs. Let's start. Inhale. Exhale. Bend your back. That's right. Hold for a few seconds. Lift up. Exhale. Let's do it again. Inhale. Bend your belly. Bend your back. Tighten your abs. Don't tighten your neck. Lift up. Exhale. Try your best. Inhale. Bend your belly. Bend your back. Tighten your abs. Lift up. Exhale. Okay. Three rounds. Inhale. Bend your belly. Bend your back. Tighten your abs. Lift up. Exhale. We just touch the mat. Remember to bend your back. Inhale. Bend your belly. Tighten your abs. Lift up. Exhale. You have to feel your body moving. It's great. Inhale. Let's continue. Inhale. Bend your belly. Tighten your abs. Don't tighten your neck. Lift up. Exhale. Let's continue. Inhale. Bend your back. Inhale. Bend your belly. Don't tighten your abs. Oh my god. It's still tight. Lift up. Exhale. Milk bottle. How long have you been doing this? About 7 months. 7 months. Okay. Inhale. Bend your belly. Tighten your abs. Lift up. Exhale. Try your best. Inhale. Bend your back. Tighten your abs. Lift up. Exhale. Try your best. Just 10 rounds. How many times have you been doing this? Inhale. Bend your belly. Tighten your abs. Lift up. Exhale. Try your best. 5 more rounds. Inhale. Bend your belly. Lift up. Exhale. Try your best. Inhale. Bend your belly. Lift up. Exhale. Okay. 3 more rounds. Inhale. Bend your back. Slow down. Don't rush. Lift up. Exhale. 2 more rounds. Inhale. Bend your belly. Tighten your abs. Lift up. Exhale. Last round. Just this move. Inhale. Bend your belly. Lift up. Exhale. Okay. Hold it for a while. It's still the same move. Lift up a little bit higher. When you bend your back, pay attention to Kimba's hand. It will move to the left. You touch your left hip. So you still bend your hip as usual. Inhale. Bend your hip. Then you touch your hand. Our body will slightly turn to the left at an angle of 45 degrees. How to activate our belly more strongly? Inhale. Bend your belly. That's right. Then lift up. Exhale. Change sides. Start now. Inhale. Turn to the left. Bend your belly. Lift up. Exhale. Change sides. Inhale. Turn to the right. Touch your right hip. Lift up. Exhale. Maybe it will turn more strongly. Inhale. Turn to the left. Inhale. Bend your belly. Lift up. Exhale. It's hot. Inhale. Bend your belly. Turn to the right. Lift up. Exhale. Inhale. Turn to the left. Bend your belly. Lift up. Exhale. Try harder. Inhale. Turn to the right. Lift up. Exhale. Inhale. Turn to the left. Bend your belly. Lift up. Exhale. Inhale. Bend your belly. Turn to the right. Okay. Inhale. Turn to the left. Bend your belly. Exhale. Inhale. Turn to the left. Bend your belly. Exhale. Inhale. Turn to the right. Bend your belly. Exhale. Inhale. Turn to the left. Bend your belly. Exhale. Inhale. Turn to the left. Bend your belly. Exhale. Inhale. Turn to the right. Bend your belly. Exhale. Inhale. Turn to the left. Bend your belly. Exhale. Inhale. Turn to the left. Bend your belly. Exhale. Turn to the right. Bend your belly. Exhale. 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Inhale. Bend your belly. Exhale. OK. Just 2 rounds. Inhale. Hold your breath. Bend your belly. Inhale. Bend your belly. Exhale. Last time. Keep exercising. Hold your breath. Bend your belly. OK. Hold your breath. Exhale. Sit down. Inhale. Hold your breath. I really like this exercise. Because it activates our abs very well. Keep in mind that the yoga exercise reduces our belly fat. We don't just exercise the front belly. We also exercise the circumference of the belly. And remember to tighten your abs every day. OK. The last movement. We will lie down. The last combination of abs. Now I will lie down. I will lie down. It's a slouching posture. Straighten your toes. Now put your hands behind your head. Put your hands behind your head. Pay attention to how to do it. We will inhale. Hold your breath. Concentrate on your abs. Tighten your abs. We raise our hands. Bend our back. And raise our upper body. If you raise it higher, you will hit both legs. Raise both legs up. Hold for a few seconds. Then lower down. Exhale. Pay attention not to bend your neck too much. The common mistake is that people tend to bend their neck. Let's focus on the abs. Tighten your toes. Lie down. Get ready. This is a light movement. It will burn a lot of calories. It will help you lose weight faster. Let's start. Inhale. Exhale. Tighten your abs. Bend your back. Tighten your abs. Lower down. Exhale. Put your hands behind your head. Pay attention to some people who have heart attack. Remember to do it with your strength. Don't do it too hard. This movement will increase your heart rate. Let's do it again. Inhale. Exhale. Tighten your abs. Bend your back. Lower down. Exhale. Put your hands behind your head. Don't raise your neck too high. Inhale. Raise your legs. Clench your toes. Lower down. Exhale. Focus on raising your chest up. Don't raise your neck too high. Let's do it again. Inhale. Raise your chest up. Lower down. Exhale. Raise your chest up. Let's do it again. Inhale. Raise your chest up. Clench your toes. Lower down. Exhale. We used to do this a lot in the past. They're super fast. Keep your arms straight. Inhale, rotate your head. Exhale, rotate your head to the left. Inhale, rotate your head. Exhale, rotate your head to the right. One more time. Inhale, rotate your head. Exhale, rotate your head to the left. Inhale, rotate your head. Exhale, rotate your head to the right. Slowly rotate your head. Inhale, keep your arms straight. Exhale, keep your arms straight. Inhale, rotate your head. Exhale, keep your arms straight. Inhale, rotate your head. Exhale, keep your arms straight. Inhale, rotate your head. Exhale, keep your arms straight. Inhale, rotate your head. Exhale, keep your arms straight. Inhale, rotate your head. Exhale, keep your arms straight. Inhale, rotate your head. Exhale, keep your arms straight. Inhale, rotate your head. Exhale, keep your arms straight. Inhale, rotate your head. Exhale, keep your arms straight. 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