Thử thách Yoga 90 ngày Trẻ hóa cơ thể cùng Đặng Kim Ba - Ngày 12 - SIẾT BỤNG GIẢM MỞ 2 BÊN EO

Welcome everyone to today's exercise In today's exercise, we will do exercises to strengthen your waist Especially, we will use a lot of side bend movements to activate our waist muscles more effectively The movements will be combined with breathing in and out to increase your exercise effect Let's stand up and start the exercise Hands on the floor Turn your elbow and left foot Let's breathe normally Breathe normally From the side to the right This is a common exercise for many different exercises We use this exercise to increase the effectiveness of yoga exercises Hands against the hip Turn left Turn right Turn left Turn right Breathe slowly Bend down Turn up When we turn up, we push the collarbone up Slightly shrug your lips Breathe slowly Put your hands behind To increase the flexibility of the shoulder You can clap your hands together Clap your hands together When you push your chest up, push your chest forward Push up This exercise takes about 15 minutes to do You can apply it to running, tennis, cycling, running It's very effective for our muscles Turn your elbow and shrug your lips This is a standard exercise It is applied in many countries Especially, it is used a lot in sports Turn your elbow up Hands on the floor Stop Turn your elbow from left to right Kimba knows this exercise well Before coming to yoga, I was an athlete of the Thai boxing club of Haiphong city I practiced this exercise almost every day Before practicing Thai boxing, I had to move very carefully Change the pose, turn your body You can easily recognize this exercise In the past, when we were in school, we often turned our elbows This is a small exercise for students Put your elbows together Turn your body inwards Lower your hips Turn your body to the other side Put your elbows together Lower your hips Put your feet together Turn your body Breathe slowly Turn your body to the other side If your elbows are weak, turn your body slowly Turn your body slowly Stop Put your hands behind your head Bend your head Close your arms Pull your head down Breathe slowly Put your right hand out Pull your head to the left Keep your back straight Pull your neck to the right Push your chest up Turn your head up Put your hands behind your head Turn your head to the left Keep your back straight Breathe slowly Turn your body to the right Close your eyes Push your chest up Close your eyes Put your feet together Breathe slowly This is a general exercise Put your hands together Put your feet together Put your hands behind your head Push your chest up Put your hands behind your head Breathe slowly Put your hands together Put your feet together Turn your body to the left Put your hands together Pull your neck to the right Put your hands together Turn your body to the left Pull your neck to the right Pull your neck to the left Put your hands together Turn your body to the left Put your hands together Breathe slowly One more time Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Next exercise Lie on your side If you have knee pain, you can use a blanket or a blanket For example, you can use a blanket or a blanket Put your feet up Put your left foot to the side Put your right foot to the side Put your left foot to the side Do like this Inhale Exhale Put your left foot to the side Put your right foot to the side Put your left foot to the side Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Put your left foot to the side Put your right foot to the side Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale