Thử thách Yoga 30 ngày - Ngày 16 - CHẮC KHOẺ CƠ ĐÙI, CƠ TỨ ĐẦU ĐÙI

Namaste Welcome to the 16th day of the 30-day online yoga challenge with Hoang Uyen And our topic today is about the thighs We will strengthen the thighs and especially the front thighs Also known as the quadriceps So now let's start a few exercises together First, you step on the carpet with your feet shoulder-width apart We stand with our toes clasped against the carpet Completely spread out with our feet on the carpet Then we pay attention, we roll our thighs down Then pull the abs up so that our back is straight Tighten your hands up Then take each other's hands and pull them up Relax your shoulders Hold here, continue to lift your feet up from the carpet Eyes look at a fixed line Breathe out slowly, lower your feet down Knees together and put your hands down Hug the neck of your feet and bend your head Let go of your head You let go of your neck Fold your stomach in, pull your thighs Feel the tightness of the thighs and the slender legs Inhale, hands close to the ears Then slowly lift up Both hands square Then lift your feet up from the carpet Hold here 5, 4, 3, 2, 1 Breathe out slowly, lower your feet down Knees together and put your hands down Hug the neck of your feet and bend your head Let go of your head Fold your stomach in, pull your thighs in Hold here Do you feel the tightness of the slender legs? Then we slowly lower our feet down Inhale, breathe out Each time you breathe out, lift your feet up a little Let your feet spread out 5, 4, 3, 2, 1 Inhale, hands close to the ears Then lift your feet up Both hands square Breathe out slowly, lower your right hand down Lift your left shoulder up and tilt your body to the right Then tighten your thighs, tighten your stomach We tilt on one side Keep your feet spread out Turn your shoulders up Inhale, hands square Breathe out slowly, lower your left hand down Right hand close to the ear Tilt your body to the left Turn your shoulders up Inhale, hands square Breathe out, lower your right hand down Lift your left shoulder up and tilt it to the right Then go down a little deeper Inhale, hands square Breathe out, lower your left hand down Lift your right shoulder up and tilt it to the left Inhale, hands square This time you continue to pull your hands up Breathe out, tilt both hands to the right Then we can hit the hip to the left Feel the tension in the hip area on the left Inhale, breathe out 5, 4, 3, 2, 1 Inhale, lift your body up Breathe out slowly Tilt your hands to the left Turn your shoulders up Tighten your thighs, tighten your stomach Keep your eyes on the floor 5, 4, 3, 2, 1 Inhale, lift your body up Then we square our hands up Breathe out slowly Lower your left hand down Turn your shoulders from front to back Put your hands on the hip Put your fingers in the opposite direction of your body Hug the hip area or we can help Inhale, tighten your stomach Push your hip forward Push your chest up Press your hands together Lock your shoulder Push your chest up Push your hip forward Inhale, lift your body up Square your hands up Breathe out slowly We continue to fold forward Extend your back Relax your head Inhale, keep your hands close to your ears Inhale, lift your body up Breathe out slowly Lower your left hand down Turn your shoulders from front to back Put your hands on the hip Tighten your stomach Push your hip forward Push your chest up Pull your shoulders up Press your hands together Inhale, lift your body up Square your hands up Breathe out Fold forward Hold your elbows Fold down Relax your head Inhale, tighten your stomach Press your hands together Lift your body up Breathe out Lower your left hand down Inhale, square your hands up Breathe out slowly Lower your left hand down Turn your shoulders from front to back Put your hands on the hip Tighten your stomach Push your hands together Extend your chest Push your chest forward Push your chest up Lower your body 5, 4, 3, 2, 1 Inhale, lift your body up Square your hands up Breathe out slowly Lower your elbows Push your hips back Put your hands forward Extend your legs a little bit Lift your toes up Pull your hands out Knees together Pull them out Hold here Inhale, tighten your thighs Hold Lift your toes up 6, 5, 4, 3, 2, 1 4 3 2, 3, 1 Inhale, lift your body up Square your hands up Adjust your legs Extend your shoulders Breathe out Lower your right hand down Put your right hand next to your left foot Put your left hand up Hold here Feel the tension Try not to twist your hips Inhale Square your hands up Breathe out Change sides Put your left hand next to your right foot Square your right hand up Twist One last time Square your hands up Breathe out Put your right hand down Put your left hand up Hold here Lift your toes up 5 4 3, 2, 1 Square your hands up Breathe out Change sides Put your left hand next to your right foot Put your right hand up Hold here Breathe out Twist your shoulders Breathe out 5 4 3 2, 1 Inhale Lift your hands up Breathe out Kneel down Push your hips back Sit up Roll your hips down Straighten your back Pay attention to this posture Roll your hips down Pull your belly up Push your hips back Hold here Breathe out Feel your abs and glutes 5 4 3 2 1 Breathe out Push your hips back Squeeze Put your feet up Hold here Push your hips back Breathe out 6 5 4 3, 2, 1 Inhale Put your hands forward Slowly lower your heels Put your feet back Sit up Lift your toes up Hold here 5 4 3, 2, 1 Inhale Put your feet down Put your hands back Squeeze Roll your hips forward Put your feet up Squeeze Lift your hands up Hold here 5 4 3, 2, 1 Inhale Put your feet down Squeeze Lift your hands up Breathe out Slowly lower your hands Sit up Relax your feet 5 4 3, 2, 1 Inhale Put your hands up Breathe out Sit up Inhale Put your hands down Breathe out Put your feet up Hold here Put your hips back If you have back pain, you can use your toes If you have back pain, you can use your knees Hold here Breathe out 5 4 3, 2, 1 Inhale Put your hands down Slowly lower your feet Put your right foot back Hold your right foot Put your left foot back Sit up Squat Tighten your thighs Push your shoulders up Tighten your stomach Look forward 45 degrees Hold here Squat 5 4 3, 2, 1 Inhale Put your knees down Put your chest down Hold here Put your chest down Hold here Squeeze Lift your legs up Breathe out Hold here Squeeze your legs 4 3 2 1 Inhale Put your chest down Breathe out Slowly lower your feet 5 Hold here Squeeze your legs down If you can Or if it's too tight Squeeze your legs up Hold here Breathe out 5 4 3 2, 1 Inhale Squeeze your legs up Put your chest down Hold here Squeeze your legs down Hold here Squeeze your legs down Hold here 5 4 3 2 1 Exhale Squeeze your legs up Hold here Breathe out 5 4 3 2 1 Inhale Squeeze your legs up Put your chest down Breathe out Hold here Squeeze your legs up Hold here Breathe out 5 4 3 2 1 Inhale Squeeze your legs up Hold here 5 4 3 2 1 Inhale Breathe out Hold here 5 4 3 2 1 Exhale Squeeze your legs up Hold here Breathe out 5 4 3 2 1 Exhale Squeeze your legs up Hold here 5 Squeeze your legs up Inhale Breathe out Inhale Breathe out 2 more times Inhale Breathe out Last time Inhale Breathe out Hold here 5 4 3 2 1 Exhale Squeeze your legs up Hold here 5 4 3 2 1 Exhale Hold here 5 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 4 3 2 1 Inhale Squeeze your legs up Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here Inhale Breathe out 2 more times Inhale Breathe out Last time Inhale Breathe out Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Inhale Breathe out Squeeze your legs up Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4 3 2 1 Exhale Hold here 5 4