30 NGÀY TẬP AEROBIC CHO NGƯỜI MỚI BẮT ĐẦU - NGÀY 11 |OANH NGUYỄN

Hi, hello everyone. Welcome to our video today. And I am the coach Oanh Nguyet, who will accompany you throughout the series of 30 days of elbow exercises for a beginner. And today is the 11th video, the 11th day, guys. Let's get ready for today's exercise. 3, 2, 1, let's go. Let's get started, guys. Relax your shoulders. Stand up straight. Push your butt back. Open your elbows. Open your feet a little wider than your shoulders. The direction of each foot, I will direct straight or slightly outward. Got it? 3, 2, 1, turn. Hold your feet down, turn. Turn clockwise. 6, 7, turn your chest back. Come on. 1 hand. Opposite. Deep breath. Spread your legs, open, open, open. 3, 2, 1, turn. Turn right. Hold your hands together, turn evenly. Warm up all our joints. 3, 2, 1, kick. Open your legs wide to turn your hips. 3, 2, 1, twist your neck. Forward, backward, forward, backward. 6, 7, turn. Turn left. Twist, twist, twist your neck. Can you do it? Twist, twist. 6, 7, turn. Open your legs wide. Touch your lips. 6, 7, 1, turn. 3, 2, 1, turn. Kick, kick, kick, kick. Hold your hands together, hold your hands together. Is it hot? 3, 2, 1, turn. 1, 2, open. 1, turn. Remember to breathe evenly. Forward, backward, forward, backward. Open your legs wide. Twist your neck. Twist your belly. If you don't know how to twist your belly, watch my video on how to twist your belly. 3, 2, 1, twist your neck. Open your legs wide. Open your hands together, open your hands together. 6, 7, turn. Kneel, kneel, kneel. Straighten your back, keep your back straight. Keep your legs straight, keep your legs straight. Keep your shoulders straight. Hands, shoulders, breathe. Breathe, breathe. Push your shoulders up. 3, 2, 1, step your feet in. Step, step, right, left. Control your belly more. Tighten your belly. If you tighten your belly, you won't feel pain. Open your legs. Open your hands together. Twist your neck. 3, 2, 1, twist your neck. 6, 7, twist, twist, breathe, twist, breathe, twist, breathe. It's a bit harder. Try it. It's hard. It's harder. It's hard. Put your hands on your hips. Sorry! 3, 2, 1, step your feet in. Step, step, left, right, left. Raise your arms up high Keep your shoulders down Up, down, up 3, 2, 1 Pull Put your fingers together Up and down Put your arms down first 1, go back to the middle Keep going 6, 7 Turn to the left Raise your arms up Turn Go back to the middle Keep your shoulders down Open your shoulders Keep going Keep your shoulders down Keep going 6, 7 Turn to the left Raise your arms up Keep going Turn Keep going Breathe Turn 6, 7 Turn 1, 2 Raise your arms up 3, 2, 1 Raise your arms up Keep going Turn Breathe Open your shoulders Turn Keep going 2, 1 Turn Keep going Turn Keep going Breathe Keep going 1, 2, 3 Keep going 1, 2 3, 4 5, 6 Turn 5, 6 Turn 5, 6 If you want to be number 11, here is your number 11. Do you want to be number 11? If you have a number 11, you will be very beautiful. Hang in there, you have to be a little bit harder to be beautiful. Let's burn the fat, it's about to be beautiful. 1, 2, 3, Peace! Get ready to fight. 1, 2, 3, Let's fight. Get ready. 3, 2, 1, Peace! Open your hands, fingers, hit it. Harder, keep your shoulders up. Hit each hip. In the next part, I will instruct you to practice. Practice the movement of hitting the hip. This movement you are practicing is the movement of hitting the waist. When you hit the waist, your knees will push like this. Or your knees will push like this. I will not use a lot of force on my knees. Limit the use of force on the knees. Push your butt out later. Just hit and push your butt out later. Because my knees are a little bit loose. A little bit loose, a little bit loose. There, but not too much. If it's too much, it will affect the knees. Gently push your knees. Phew! Against the hip. Now I will instruct you to practice the movement of hitting the hip. Get ready. One, hit the hip. Hit the hip. Like this. Two, straighten your knees. The movement of hitting the hip. Two, straighten your knees. Use your shoulders, use your shoulders. Harder, hip, fast. There, hit the hip. This is the movement of hitting the hip. Straighten your knees and hit the hip. When you hit the hip, all the force will be used on the hip. Hit the hip, straighten your knees. When I hit the hip, I will reduce the fat in the hip a lot. So I call that movement is hitting the hip. Two, one. Hit the hip. Two, hit the hip. Hit the hip. Again. Alright, move on to the last movement of hitting the hip. This is the movement of hitting the hip. Straighten your knees and hit the hip. Ah, I'm satisfied. My time is up. I will be back again in a moment. Are you tired? It's too hot, guys. Are you tired? It's too hot, guys. Today, the temperature outside is 40 degrees Celsius. It's too hot. Switch to hitting the hip. Hit the hip. Don't bend your shoulders. Try to hit the point. Breathe. Back. Straighten your knees. Back. Switch to hitting the hip. I'm satisfied. I'm satisfied, right? You can distinguish the two movements, hitting the hip and hitting the hip, right? I will comment below to let me know whether you hit the hip or the hip. If it's difficult, you can comment below. Straighten your right leg. The last part of this exercise. I will hit the hip. Hold the knee tightly. Don't lift it up and down like this. Hold the knee tightly. Fighting. Hip. In the middle. Hands down. Go deeper. Hip. Go up slowly. Put your feet in. Hip. Go deeper. Three. Two. Hands on the hip. Switch to hitting the hip. Hitting the hip. Three. Two. Hitting the hip. Go deeper. Two beats. Get ready to hit the hip. Let's learn how to hit the hip. Fighting. I'm sweating a lot. Don't worry. We will learn how to hit the hip. Switch to hitting the hip. Let's learn how to hit the hip. Fighting. Go up. Straighten your body. Open your chest. Push your butt in. Straighten your body. Listen to the music. I'm sweating a lot. Two. One. Switch. Hit the hip. Fighting. Do it. Push your butt in. Hands down. Fighting. Three. Two. One. Two. Hit the hip. One. Two. Fighting. Hands on the hip. Switch to hitting the hip. Three. Two. One. Two. Three. Two. One. Go. Hit the hip. I'm sweating a lot. Two. Left and right. Three. Two. One. Two. Left and right. Left. Right. Up. Right. One. Two. One. Two. One. Two. One. Two. One. You are strong. Go! Practice the familiar way Front, back Put your hand in front and back The hip is pushing It's a bit difficult Practice it Keep practicing Go!