Bài Tập Mông Quả Đào - MC Kỳ Duyên | Ngày 5
Bài Tập Mông Quả Đào - MC Kỳ Duyên | Ngày 5
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#McKyDuyen #KyDuyen
Hello everyone, once again.
Yesterday, I practiced my abs.
Today, I will practice my buttocks and thighs.
Yes, that's right. Today, I will focus on my buttocks and thighs.
And in this part, you don't need to wear shoes.
As for me, I like to walk barefoot so that I can spread my feet on the ground.
And I can feel the ground.
When I walk barefoot on the ground, I can feel my toes.
Let's get started.
Okay, let's start with the exercises.
Yes.
First, rotate your body to activate your inner muscles.
Inhale, exhale.
That's right, keep your back straight.
Inhale, exhale.
Five, four, three, two, one.
Okay, I will switch legs.
Inhale, exhale.
That's right, keep your back straight.
Four, one.
Okay, I will switch legs.
Inhale, exhale.
That's right, keep your back straight.
And rotate your body to activate your inner muscles.
Inhale, exhale.
That's right, this is an exercise to activate your inner muscles.
So you don't need to wear shoes.
Pay attention to your breathing.
Inhale, exhale.
Three, two, one.
Use your left foot.
Inhale, exhale.
That's right, keep your body straight.
It's good to feel your belly.
Inhale, exhale.
One, two, three.
The last one, one.
Okay, switch legs.
You can observe.
The stomach is pressed tight to the floor.
And when our hips are pushed backward,
we will not let the other person turn to the other side
and the movement is really slow, each one like that
to increase the maximum sensation for the butt and thighs
right, give me 5 more, 1
good, good, 2
very slow, everyone can hear the breath
take a deep breath, this breath is called Breathing
I will take a deep breath and keep it in the abdomen
2, bend the abdomen, step on 1
ok, that's right
done with our exercise
now we will start the main exercise
as usual, the first exercise
we will let the other person
we will add more
we will use these 2 familiar elbows
everyone notice
where it is easiest to get
to hold, we can take it
the difficulty today
I will try to hold
to make it more active
we will jump up
for those who have just practiced
or
we will add 8 seconds
4 minutes
let's start with the exercise
in the morning, everyone
1, 2, 3
very smooth movement
down, up, breathe
bend the knee
10 seconds
we will have 10 seconds to rest
that's right
change your legs
that's right
remember to meet the knee
it's a little bit behind
that's right, breathe in
I just need to change the water bottle
I have 2 more exercises
to hold hands
good, breathe in
that's right
it will also hit the lower abdomen
rest a little bit
turn around
ok
up
set 3
that's right
when you get used to it
put the leg behind
touch the nose
that's right
the angle will be higher
that's right
the angle will be higher
rest a little bit
set 4
change your legs
ok
breathe in
always breathe in
breathe in the nose, breathe in the mouth
that's right
no need to be fast
rest a little bit
no need to be fast
just slow
breathe in
that's right
slow
try to bend your knee
that's right
breathe in
that's right
good
slow
breathe in
that's right
good
rest a little bit
set 6
still slow
start
breathe in
that's right
just like that
breathe in
breathe in the nose, breathe in the mouth
that's right
breathe in the nose, breathe in the mouth
that's right
it will also hit the lower abdomen
rest a little bit
2 sets left
2 sets will be fast
7-8
go
that's right
breathe in
that's right
just slow
breathe in
that's the secret
breathe in
that's right
last set
continue
turn a little bit
that's right
ok, hit
that's right
breathe in
that's right
touch the nose
that's right
hit
ok, done
can you still breathe?
1. you are still very strong
2. what is the next exercise?
3. what is the next exercise?
our first exercise today
it's a squat
it's still a squat
you have to find the most muscle on your body
because the pelvis will be long
because the pelvis is long
it has a long pelvis
and the muscle is also the largest on the body
that's why we will try
the important thing is to be able to express
a little bit of this angle
I will stand and open my legs
the elbow will go out
I will look at the leg
that's right
2, 4
hold for 1 second
6
breathe in
9, breathe in
hold, breathe in
4, breathe in
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