Chủ đề 3-Bài tập 3: Bài tập Yoga giúp vùng Mông săn chắc, tròn, cao và quyến rũ hơn-KENE SPORTS TV

Hello everyone, today we will come to the exercise number 3, the exercise of firm abs Firm abs, tight, full of life is the dream of many girls The beautiful abs bring back the charm of the shape, which also shows that you have long-lasting health Please start the exercise Inhale, raise your hands up, pull your belly and stretch up Eyes look up at your hand, spread your fingers, keep it here 3, pull belly, 2 and 1 Slowly breathe out, fold your body forward Two hands press straight, let go of both shoulders Legs straight, hips high, breathe evenly 3, 2, 1 Slowly breathe in, raise your hands up straight Hold the ball, back straight, legs straight Breathe evenly 3, 2, 1 Then slowly breathe out, put your knees together, jump back to chaturanga Put your hands together, tighten your thighs, tighten your abs Breathe evenly 3, 2, 1 Inhale, dog face down Pull your belly and chest up, open your shoulders to the back 3, 2, 1 Slowly breathe out, push your hips up Straight legs back Straight arms, straight back, tuck your belly Feel your life stretched, breathe evenly 3, 2, 1 Slowly breathe in, lift your left foot up Fingers straight, 2 straight hips 3, 2, 1 Breathe out, bend your left knee, step your left foot forward Side of your left hand, put your right foot down 45 degrees Lift your arms up, lift your spine up, keep it straight Hands together, spread your fingers Pull your belly and chest up, eyes look up, follow your hand Breathe evenly 3, 2, 1 Slowly breathe out, put your hands together Return to chaturanga Straighten your toes Straighten forward Tuck your belly, lower your spine Straighten your right knee Straighten your arms, breathe evenly 3, 2, 1 Hold your right hand with your left hand Put your left hand on your left shoulder Eyes look up, feel your lower abdomen Breathe evenly 6, 5, 4, 3, 2, 1 2, slowly Put your left hand on the outside of your left foot Lift your right hand, put it close to your ear Stretch your right hip Feel your right hip, right arm Stretch your hip, breathe evenly Push your hip forward, keep your right foot straight 3, 2, 1 Slowly breathe in, lift your body up Warrior pose Hold here, breathe evenly 3, 2, 1 Put your hands down on the floor Return to chaturanga Put your left foot behind Put your left hand on your hip 3, 2, 1 Inhale, face the dog Pull your belly up Straighten your arms, open your chest 3, 2, 1 Slowly breathe out Straighten your legs, return to warrior pose Straighten your back, straighten your legs Breathe evenly 3, 2, 1 Now let's slowly switch sides Inhale, lift your right foot up Straighten your toes Hold here, breathe evenly Back, feet and arms Lie on a 45 degree angle 3, 2, inhale evenly 1, slowly breathe in Bend your right knee forward Put your right foot on the floor Return to chaturanga Put your left foot behind 45 degrees angle Slowly lift your arms up Hold here, breathe evenly Straighten your back, straighten your legs Put your right foot on the floor Breathe evenly 3, 2, 1 Slowly breathe in Bend your left knee forward Put your right foot on the floor Hold here, breathe evenly 1, slowly breathe in Bend your right knee forward Breathe evenly 3, 2, 1 Slowly breathe in From the left hand, hold your right hand Close to your ears Pull your right knee to the left Push your chest up Hold here, breathe evenly 3, breathe evenly 2, and 1 Slowly lower your right hand to the right foot Lift your left hand up Straighten your arms, close to your ears Feel the left knee, the left arm And the left foot is bent Push your hip to the left Hold here, breathe evenly 6, 5, 4 3, 2, 1 Slowly lower your arms Push your arms to the side Return to the 2nd position Breathe evenly Continue Push your hips back Lower your hips to the floor 3, 2, 1 Slowly lower your arms to the floor Put your right foot behind Return to Chaturanga 3, 2, 1 Breathe in Pull your belly up Hold here, breathe evenly Straighten your arms Straighten your legs 3, 2, and 1 Slowly lower your arms Pull your hips back Return to the 2nd position Open your legs a little Relax your shoulders Lift your hips up Breathe evenly 3, 2, 1 Slowly lower your legs Lift your hips up Pull your belly up Breathe in Jump forward Straighten your arms Hold here, breathe evenly 3, 2, and 1 Breathe in Relax your shoulders Return to the 2nd position Breathe evenly Feel the back thighs 3, 2, and 1 Slowly bend your knees Straighten your arms Return to the 2nd position Put your hands on the floor Pull your belly up Hold here, breathe evenly Straighten your arms Pull your belly up Return to the 2nd position Breathe evenly 3, 2, and 1 Slowly lower your arms Breathe in Return to the 2nd position Open your legs Straighten your arms Put your hands on the floor Straighten your arms Put your belly in Return to the 2nd position Straighten your eyes Relax your shoulders Lift your arms up Pull your belly up Look up Hold here 3, 2, and 1 Breathe out Lean forward Put your hands on the floor Relax your shoulders Straighten your legs Breathe evenly 3, 2, and 1 Breathe in Lift your arms up Hold here Straighten your back Breathe evenly 3, 2, and 1 Breathe out Return to the 2nd position Hold here Breathe evenly 3, 2, and 1 Breathe in Pull your belly up Open your shoulders 3, 2, and 1 Breathe out Lean forward Straighten your legs Straighten your arms Put your belly in Breathe evenly 3, 2, and 1 Breathe in Lean forward Straighten your toes Breathe evenly 3, 2, and 1 Breathe out Lean forward Put your hands on the floor Straighten your arms Hold here Relax your shoulders Pull your belly up Look up Breathe evenly 3, 2, and 1 Breathe out Lean forward Return to the 2nd position Straighten your toes Lean forward Pull your belly up Lean forward Straighten your toes Breathe evenly 3, 2, and 1 Hold here Lean forward Look up Breathe evenly 6, 5, 4, 3, 2, and 1 Breathe evenly 6, 5, 4, 3, 2, and 1 Breathe evenly 6, 5, 4, 3, 2, and 1 Breathe evenly 6, 5, 4, 3, 2, and 1 Breathe evenly 6, 5, 4, 3, 2, and 1 Breathe evenly 6, 5, 4, 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe in Lean forward Hold here Breathe evenly 3, 2, and 1 Put your hands on the floor Return to the 2nd position Straighten your toes Lean forward Breathe evenly 3, 2, and 1 Breathe in Lean forward 3, 2, and 1 Breathe out Return to the 2nd position Straighten your back Breathe evenly 3, 2, and 1 Switch sides Lean forward Straighten your toes Hold here Lean forward Put your hands on the floor Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 Breathe evenly 3, 2, and 1 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straight, we can rotate the right hip to the left thigh Hold here, breathe evenly, 6 straight 2 arms, 5 straight 2 legs, 4 look up or look straight, 3 relax and 1 breathe out, put your left hand down, put your right foot down Relax and relax The other hand is holding the other hand, we relax and relax Hold here, 6, 5, 4, 3 and 1, inhale, lift your arms up, lift your body up, pull your belly up and stand up Breathe out slowly, put your hands down, rotate along the body, relax and relax Open your legs wider than 2 meters straight, toes straight, knees straight with toes, 2 hands firmly holding the hip, look straight Then slowly rotate your left foot to the left, that's right, very good Try to keep the hip straight, don't turn to the front, don't turn to the left Slowly inhale, lift your left hand up, straight arms, pull your belly up and stand up Slowly, keep your hip straight, fix your hip, breathe out, tilt your pelvis to the left, then your left hand down straight Open your chest wide and bring your chin to your right shoulder When you stabilize your hip and feel your pelvis pulled, slowly raise your right hand up, eyes look up along the hand Stretch your fingers and look with your index finger, breathe evenly, palms facing forward Feel your pelvis open, ribs still straight, keep your knees straight, breathe evenly 6, 5, 2 and 1, then slowly inhale, lift your arms up, pull your left foot back, breathe out, 2 hands down Slowly rotate your right foot to the right, left hand firmly holding the hip, keep your hip straight, don't turn to the right Inhale, lift your right hand up, pull your belly and pelvis to the right Slowly, keep your hip straight, breathe out, tilt your pelvis to the right Open your chest wide and bring your chin to your left shoulder, eyes look up, breathe evenly When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, eyes look up along the index finger, breathe evenly 6, 5, 2 and 1, then slowly inhale, lift your arms up, pull your left foot back, breathe out, 2 hands down Do this pose 3-5 times 2 hands firmly holding the hip, look straight, then slowly rotate your left foot to the left Keep your hip straight, don't turn to the left Inhale, lift your left hand up, pull your belly and pelvis to the right Slowly, keep your hip straight, keep your hip straight, breathe out, tilt your pelvis to the left Open your chest wide and bring your chin to your right shoulder When you stabilize your hip and feel your pelvis pulled, slowly raise your right hand up, eyes look up along the index finger, breathe evenly When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, keep your hip straight, breathe evenly 6, 5, 4, 2 and 1, then slowly inhale, lift your arms up, pull your left foot back, breathe out, 2 hands down Slowly rotate your left foot to the right, keep your hip straight, don't turn to the right Inhale, lift your right hand up, pull your belly and pelvis to the right Slowly, keep your hip straight, breathe out, tilt your pelvis to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, eyes look up along the index finger, breathe evenly When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, keep your hip straight, breathe evenly 6, 5, 4, 3, 2 and 1, then slowly inhale, lift your arms up, pull your left foot back, breathe out, 2 hands down When you stabilize your hip and feel your pelvis pulled, slowly rotate your left foot to the right, keep your hip straight, don't turn to the right Inhale, lift your left hand up, pull your belly and pelvis to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your right hand up, eyes look up along the index finger, breathe evenly When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, keep your hip straight, breathe evenly 6, 5, 4, 3, 2 and 1, then slowly inhale, lift your arms up, pull your left foot back, breathe out, 2 hands down When you stabilize your hip and feel your pelvis pulled, slowly rotate your left foot to the right, keep your hip straight, don't turn to the right Inhale, lift your right hand up, pull your belly and pelvis to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your right hand up, pull your belly and pelvis to the right Inhale, when you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, keep your index finger up, eyes look up along the index finger, breathe evenly 6, 5, 4, 3, 2 and 1, then slowly inhale, lift your arms up, pull your left foot back, breathe out, 2 hands down When you stabilize your hip and feel your pelvis pulled, slowly rotate your left foot to the right, keep your hip straight, don't turn to the right Inhale, lift your left hand up, pull your belly and pelvis to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your right hand up, keep your index finger up, eyes look up along the index finger, breathe evenly 6, 5, 4, 3, 2 and 1, then slowly inhale, lift your arms up, pull your left foot back, breathe out, 2 hands down When you stabilize your hip and feel your pelvis pulled, slowly rotate your left foot to the right, keep your hip straight, don't turn to the right Inhale, lift your right hand up, pull your belly and pelvis to the right, breathe out, keep your hip straight, don't turn to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, keep your index finger up, eyes look up along the index finger, breathe evenly 6, 5, 4, 3, 2 and 1, then slowly inhale, lift your arms up, pull your left foot back, breathe out, 2 hands down When you stabilize your hip and feel your pelvis pulled, slowly rotate your left foot to the right, keep your hip straight, don't turn to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, pull your belly and pelvis to the right, breathe out, keep your hip straight, don't turn to the right 6, 5, 4, 3, 2 and 1, then slowly inhale, lift your right hand up, pull your belly and pelvis to the right, breathe out, keep your hip straight, don't turn to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, pull your left foot back, breathe out, 2 hands down When you stabilize your hip and feel your pelvis pulled, slowly rotate your left foot to the right, keep your hip straight, don't turn to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, pull your belly and pelvis to the right, breathe out, keep your hip straight, don't turn to the right 6, 5, 4, 3, 2 and 1, then slowly inhale, lift your right hand up, pull your belly and pelvis to the right, breathe out, keep your hip straight, don't turn to the right When you stabilize your hip and feel your pelvis pulled, slowly raise your left hand up, pull your belly and pelvis to the right, breathe out, keep your hip straight, don't turn to the right Ladies and gentlemen, we have just finished the exercise, a strong chest area, a lean body, a strong chest area will bring benefits to your physical and mental health Therefore, you should practice this exercise daily, it will help you massage and expand your chest area I wish you success in practicing, thank you and see you in the next exercise