Thử thách Yoga 90 ngày Trẻ hóa cơ thể cùng Đặng Kim Ba - Ngày 8 - YOGA SUỐI NGUỒN TƯƠI TRẺ

Welcome to today's exercise In today's journey, Kimba and you will experience a very interesting exercise A famous exercise in yoga is the spring Its name helps us to soften our whole body as well as strengthen our strength and physical strength Today's exercise, Kimba will do it in his own style We will separate into 3 parts The general start, then the special sky touch Then we will go to the spring Please stand up to start today's exercise The start, put your hands on the floor Rotate your arms and legs Left foot first You breathe normally Breathe evenly To soften our joints Then to the right The first exercise of the general start used in sports We will rotate the joint first Then we will stretch the muscles Put your hands on the floor Turn your head to both sides Turn left, turn right Very slowly When you turn to the side, lean down a little to stretch your neck You can combine it with breathing such as breathing out when stretching Come on, sit back, bend down Bend up When you bend up, your lips are a little cold Bend down, bend up to stretch your neck When you bend up, let's shake hands Let's shake hands later You can also touch each other Let's shake hard Push your chest forward Bend up Bend straight Look straight ahead Let's turn around, bend your arms Let's keep the lower body Rotate the upper body Bend down, bend up Stand up Let's turn around Rotate from left to right You can apply this exercise to many sports Before swimming, before riding a bike Before running It helps us to warm up our joints Soften the joints Then we go to the main exercise It will be easier Let's start in the afternoon If you want a separate exercise You can go to Kipa's YouTube channel From the start of Kipa There will be a full version of this exercise In this exercise, there are both horizontal and vertical movements However, Kipa omitted Because it will be more suitable for those of us who practice online Rotate your knees Bend down Rotate inwards and outwards Lower your hips Lower your hips lower than your knees Breathe normally Lower your hips Turn around Spread your knees Lower your hips Do you feel a slight tension in your hip joint? A slight tension in the hip joint Breathe normally Put your feet together We continue to rotate our knees Let's do it in the afternoon You can rotate as many times as you want Or you can rotate as many times as you want Or you can put your hands like this To practice Then stop and stand up Put your hands together Close your hands Pull your head down Breathe slowly Put your right hand out Look to the left Straight back Look to the left Push your chest up To the right Relax your left shoulder Do you feel a little tension in your left neck? Put your hands together Turn your head to the left To organize the movement We will do the rotation of the hip first The structure is from top to bottom From left to right Weak body group first Strengthened body group later It's the order to remember Or in the exercise with the bar You have to pay attention to the left side first, and then the right side later. Breathe in and out, breathe in and out. Let the collarbone go up. Bend your back. If you feel your neck is tense, remember to breathe in and out. Breathe in and out. Squeeze your legs and hands. Breathe in and out. Squeeze your legs and hands. Bend your back. Breathe in and out. Squeeze your legs and hands. Stretch your shoulders. Take a big step. Pull your right hand behind your back. Push your chest up. Shake your left hand under your back. Look straight ahead. Push your chest up. From side to side. Shake your left hand under your back. Take a deep breath. Raise your shoulders. Open your arms. Take a big step. Take a big step to make a square. Turn your left foot to the left. Raise your right hand. Look to the left. Bend your ribs up. You can put your left hand near your knee or your ankle. Focus on stretching all the ribs on the right side. And a little bit near your ankle on the left side. We are still in the starting position. The first 15 minutes of the exercise will be the starting position. Then the next position will be the rotation of the solar plexus. And the last one. The next one is the middle part of the exercise. Right hand against your hip. Knees together. From side to side. Raise your left hand. Look to the right. After the middle part of the exercise, we will move on to the relaxation of the solar plexus. We will relax for about 5 minutes. Lie down gently. If you practice at home, you can lie down deeper. You can lie down longer. Raise your arms. Bend your ribs up. Do you see the curve? Bend your ribs up. Not straight up. Straight up is a different exercise. In the previous exercise, turn your body to the left. Put your feet side by side. Straighten your back. Bend your arms. It depends on your flexibility. Bend your arms. So that your legs are relaxed. Keep your back straight. Extend your back. Breathe slowly. Hold your left elbow. Put your right hand close to your feet. Extend your back. Put your hand close to your feet. If your legs are too tense, you can raise your body up. If you want to be more tense, you can put your hands close to your feet. When you finish the movement, your forehead is close to your neck. Turn your body to the right. Breathe slowly. Stretch your right leg. Pay attention. Extend your body. If your body is too tense, you can raise your body up. Pay attention to that. Turn your body to the right. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. If your body is too tense, you can raise your body up. Take a deep breath. Calm down. Put your right hand down. Put your right foot up. Stand up. Turn your body to the front. Put your feet side by side. Turn your feet side by side. If it's too tight, raise it up. The left ankle is away from the hip. Away from the hip. You can put your right foot down or put it up. There are many ways to do it. As long as it tightens the right foot. From the side. If it's tight, it means you're in pain. But remember, don't let it hurt too much. If it hurts too much, we often give up. Or it can be easy to get injured. But I measure the amount. The pain, but I feel I can still control it. Don't put too much pressure on yourself. Keep calm. Don't be nervous. Turn around. Put your feet together. Put your hands on a pillow. Lower your hips. Turn your hips to the left. Look back. Put your hands on the pillow. Look back. Lower your hips. From side to side. Turn your hips back. Turn around. Don't go up. Put your left foot on the pillow. Lower your hips. I just started, but I'm sweating already. To make the sound quieter, to film the exercise, I turned off the fan. I closed the door. To make the video clearer. Every time I film an exercise, I'm sweating from the side. That's why I can't gain weight. No matter how many exercises I do, I burn all my energy. Raise your right foot. Of course, I don't encourage you to do this. You can let the air in your house circulate a little. You can use a flat fan. Don't use a fan that blows straight at you. Everyone's health will be different. It may not be good. Next to the right foot. Put the outside of your right foot on the carpet. Put your weight on your right foot. If you turn on the fan, if you turn on the air conditioner, you turn it on from the beginning. Of course, don't let the temperature be too cold. It's just a little cool. It will be more suitable. If it's not, the best thing is that the air can circulate. From the side. For those of you who are weak, let's practice at home. If you're used to it, you can practice anywhere. Now we're done with the general start. Now you're going to the B part. Get ready. Take a step back to the carpet with your feet close together. Next, prepare a towel. You have to prepare a towel. If you sweat, your eyes will be swollen. Someone like me wearing glasses, sweating in the eyes is very uncomfortable. Put your feet close together. Stand on the carpet. So the carpet is about one and a half fingers. When you lie down, you're still on the carpet. You don't get out. Put your hands together. Fingertips parallel to the handle. The distance to the chest is one finger. Relax your shoulders. Let's start. Put your hands down. Put your hands up. Put your palms together. Strong posture. Breathe out. Put your knees together. Push your chest forward. Put your hands back. Breathe in. Stand up. Breathe out. Stretch your body forward. Bend your body down. Press your body close to your feet. Breathe in. Relax your hands. Put your head down. Relax your shoulders. Breathe out. Put your hands together. Fingertips parallel to the handle. Straighten your back. Breathe in. Put your knees together. Put your palms together. Stretch your arms. Stretch your back. Step back two feet. Stretch your belly. Bend your arms. Lie down slowly. Stretch your back. Push up. Breathe out. Stretch your chest forward. Breathe in. Stretch your belly. Bend your arms. Breathe out. Put your hands together. Put your palms together. Stretch your back. Breathe in. Put your hands together. Stretch your back. Bend your arms. Stretch your back. Breathe in. Stretch your back. Bend your arms. Stretch your back. Breathe in. Stretch your back. Bend your arms. Stretch your back. Breathe in. Stretch your back. Bend your arms. Stretch your back. Breathe in. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms. Stretch your back. Bend your arms.