30 NGÀY TẬP AEROBIC CHO NGƯỜI MỚI BẮT ĐẦU - NGÀY 9 |OANH NGUYỄN

Hi, hello everyone. Welcome back to our video today. And I am the coach Oanh Nguyen. And today is the 9th video in the series of 30 days of epic exercises for a beginner. And if this is the first time you come to my video, I am coach Oanh Nguyen. We will accompany each other throughout the series of 30 days of epic exercises for a beginner. In order for us to accompany each other, you should go to the FAT list on my channel. Click on the FAT list, which is 30 days of epic exercises for a beginner. Let's start the series together with the first days. Don't forget to click the subscribe button. Click on the bell icon next to the subscribe button. So that we will accompany each other a lot. So that every time I release a new video, you will receive the earliest video. And there is one more note, that is, don't forget to join the group group 30 days of epic exercises for a beginner. You should live stream, post your exercise videos on that facebook group. So that I will watch your exercise process. I will follow your exercise process. So that we will accompany each other a lot. And I won't let you wait any longer. We will start today's exercise. 3, 2, 1, let's go. Stop Go Rotate your neck, legs, arms Rotate Use your strength to jump forward Bend your knees Today, I will give you a gift Side to side Use your strength to jump forward Bend your knees Use your strength to jump forward Bend your knees 3, 2, 1, 2, 2 1, 2, 1, 2, 1, 2 Hip, horizontal 1 time 2 times 1 time Jump Again This is the long and perilous we Watching the world go round and round Sweet as my lover's feet So that's why I can't stop now I'm so stop and go Just how much more can it cost Just how much sorrow How much can it be In your life, in your mind Lonely eyes of a little boy Waiting for his daddy with a brand new toy Lonely eyes of a pretty little girl Can't you find another love Cause they don't know how many tears Or how many broken hearts Just how many sorrows How much can it be In your life, in your mind Right, left, together Around the arms Push, push, push Come on This move will help you open your arms 3, 2, 1, arms up Arms close to the ears Come on 3, 2, 1, arms up Arms close to the ears 1, 2, 1, arms up Arms close to the ears Come on 3, 2, 1, arms up Arms close to the ears Come on 3, 2, 1, arms up Arms close to the ears 3, 2, 1, arms up I'm the only sunshine in my life Feels like heaven when you take me in your arms In your arms You're my angel I'm the only sunshine in my life Feels like heaven when you take me in your arms In your arms Hey! I'm the only sunshine in my life Feels like heaven when you take me in your arms In your arms You're my angel In your arms You're my angel I'm the only sunshine in my life Feels like heaven when you take me in your arms In your arms You're my angel In your arms You're my angel In your arms You're my angel In your arms You're my angel In your arms You're my angel In your arms You're my angel In your arms You're my angel In your arms I'm the only sunshine in my life Feels like heaven when you take me in your arms In your arms You're my angel In your arms You're my angel In your arms You're my angel In your arms You're my angel In your arms You're my angel I'm the only sunshine in my life Feels like heaven when you take me in your arms In your arms You're my angel But I said, oh yeah The rain was pouring out of my face The world was crying We heard them screaming out your name And there's a light We knew I could take it I was not trying to be Forever You and me together Nothing is better Than to love, love, love, love, love, love I love you 3, 2, 1 Let's dance Love, love, love, love, love, love Love, love, love, love, love Love, love Love, love, love In your arms You're my angel In your arms You're my angel In your arms You're my angel Sing along to this Three, two, one, flex your legs. Are you tired yet? Great! The left side of your body, put your knees up. Three, two, one, knees up. One, knees up. Ok guys, now I will guide you some movements that we need to keep after today's exercise, our 9th exercise, right? The first is how to rotate the hip, how to rotate the hip flexibly, right? Let's practice with me. Knees down, feet down, right? Now hold the shoulder for me. We will use the force of these two hips to rotate clockwise and counterclockwise. We can do it in any direction. Rotate, rotate. I don't move my body like this, I don't move my body like this, I don't move my body like this. I will keep my whole shoulder, just rotate each middle part. From my white shirt, I will rotate from the white shirt to my red pants. Rotate, rotate. Stretch out, guys. Rotate, stretch out. Expand the range. How to expand the range? Try it. Rotate into a circle. Hold your shoulder. Control your shoulder, hold your shoulder. 5, 6, 7, counterclockwise. That's how to rotate the hip. Right? That's how to rotate the hip. What about those who haven't done it yet? Try your best. If you haven't done it yet, practice with me. At home, practice a lot so that we can stretch our back muscles. First, curl your back in. Open up. Curl in. Open up. Some of you, when you open up, you often push your knees like this, right? Push your knees like this. Absolutely. Keep your knees together. Knees together. I will have two forces, two reflexes. Push out and fold in. Go out and go in. Opposite directions. The top and the bottom are opposite directions. In, out. Breast and chest hinge together. Breast and chest go in. Breast and chest go out. Go in and out together. Not like this. Don't do it like this, OK? Close up. Open up. Breast and chest are opposite directions. The top and the bottom are opposite directions. Go out, go in, go out, in, out, in, out, in, out. Keep your head down. Don't push your head. Keep your head down. Okay? I will do like this. Fold in, fold out, fold in, fold out. At home, do a lot for me. Do a lot. My teacher told me that I remember a sentence. My teacher told me that I was very generous. The one who does well, the one who does well is the one who does a lot. Okay? Do a lot for me. At home, do a lot like this. This is the movement. Open, try to get up, try to get up. Then continue with the waist strike. The position of the two feet is still wider than my shoulder. To the left, to the right. I don't swing like this. If I keep swinging like this, I can never reduce it. I can't open properly. Keep your shoulder. To the left, to the right, to the left, to the right. Keep your shoulder on the ground. Control the power of the ground. Do you have a mirror here? If you have a mirror here, use it to look. There. Strike like this. There. Okay, next exercise. Strike horizontally like this, right? To the left, to the right, to the left, to the right, to the left. My two hands will be straight and parallel. To the left, to the right, to the left, to the right, to the left, to the right, to the left. Straight, straight, straight, straight, straight, straight, straight. Combine with your hands. Straight. There. Which hand? Strike over there. Hands and hips swing together. There. Faster. Okay, next exercise. This is the arm strike exercise. Two hands close to your ears. Straight up, straight up, straight up, straight up. Strike with your hips. Hips strike. Keep your shoulders straight. There, like that. Like that, just like that. Like that, there. Some movements are extremely, extremely simple. So remember to focus on reading the technique right from the start. Then you will have a very good result. And our 9th day video has come to an end. And see you all again in the 10th day video. Don't forget to subscribe to my channel. If you haven't subscribed yet, please subscribe to my channel. And I promise you that our 10th day video will be a very special video. There will be a secret that I will send to all of you. Bye bye. Hello everyone. Don't forget that we have a secret in the 10th day video. Bye bye. Congratulations on practicing this video with the instructor Nguyen. In order not to miss any videos, click the subscribe button, the circle button in the middle of your screen. To watch the next videos, click the button on the left or right. Goodbye everyone. And see you in the next videos. Goodbye.