30 NGÀY TẬP AEROBIC CHO NGƯỜI MỚI BẮT ĐẦU - NGÀY 13 |OANH NGUYỄN

Hi, hello everyone. Welcome back to our video today. And I am a coach, Oanh Nguyen, who will accompany all of you in the 30-day series for a newbie. And it's great that we're back together today on the 13th. Guys, it's great. I'm really looking forward to meeting all of you. I don't know if you want to see me again. And I'm really looking forward to making this video, to be able to accompany you in our exercise today. And first, so that we can prepare for the main content of today's exercise, we will go over some mistakes that you may make in the process of just starting training. If any of you are experiencing one of these situations, you can listen to me to help me with my experience, so that in the process of my training, I avoid encountering such mistakes. First, when you practice, the first mistake you make is that you need to observe whether your two feet are standing parallel to each other. A lot of my students, when they participate in the exercise, their feet are standing front and back. If you are experiencing that situation, please look at your feet again. Now look at me, right? Look down and look at your feet to see if your two feet are standing evenly. If not, you have to correct it right away. We can use the heels of the floor tiles. Let me use it to measure. Stand 2 feet straight with the floor tile so that it does not tilt. That is the first tip. And when you practice standing like this for a long time, your knees will definitely not be balanced, right? It will definitely cause knee pain, back pain. Pay attention to me. The second thing is that some of you will have neck pain, shoulder pain, this part. Why do we have such pain? The reason why we have such pain is because when we practice, we tend to bend our shoulders. We tend to bend our shoulders. We relax our shoulders like this, we bend our shoulders. When we practice, we bend our shoulders like this. For example, this move, right? Relax your shoulders and hit like this. I will use the force of my hand to bring it in. There are many children, I bend up, I hit like this. It will be stiff in this part of the muscle. And it will cause you to have this pain after the exercise. That is the reason. Relax, relax. Remember, remember. Oh, the third tip. The third tip is that during the process of practicing, I practice my movements, not in the correct range and not in the correct position of the movement. For example, from the beginning of the lesson to now, from the beginning of the first days to now, I still teach you very simple movements, so you can still follow it very easily. For example, this move, you observe the position of my hand. I just put my hand across my waist, across my belly button. My hand is open, across my belly button. And if this move, right? Fold, fold, fold, then the style of my hand will be on a straight line, parallel to my shoulders. My shoulders are parallel. I put my hand out and in, parallel like this. Right? There. Continue when the hand is square like this, right? So the style of the hand, the position of this style of hand, there, square, not down like this, right? Square up, down, out, right? Fold, open, fold, open, square, square up for me. I don't put my hand like this. See? It doesn't look good. Put this out. Straight arm, straight arm, straight arm like this. The position of the movement is correct. You observe carefully how I do it. So that during my practice, the movements are correct. In the beginning, the first days when you practice, the technique is correct right from the start. The more you go, the more you practice, right? So you will always practice the correct technique, right? And that's the point of three mistakes that you may make I will review my discussion process again. If I am making one of those three mistakes, I can correct it again. I will... If there are any further comments, I will talk about them in the next episodes. And now we will start our 13th episode. 3, 3, 2, 1 Let's go! I would like to greet you on our 13th episode. Open your legs wide. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Turn left. Turn right. Stretch your legs. Turn. Up. Open your arms. Open your legs. Harder. Breathe in. Straighten your arms. 3, 2, 1 Turn right. Turn left. Turn right. Turn left. Turn right. Turn left. Straighten your waist. Straighten your back. 6, 7, 8 Keep going. The arm movements are for you to focus. You don't need to feel your arms. Fighting! 3, 2, 1 Turn right. Turn only the middle part of your body. Don't turn your upper body. Open your arms wider. Wider. 3, 2, 1 Wider. 3, 2, 1 Hold your arms. Turn your arms. Up. Straighten your back. Put your arms down. Fighting! Put your arms down. Up and down. Raise your arms. Up and down. Yesterday, we practiced a lot of push-ups. Today, we will practice more of the open-air push-ups. With the open-air push-ups, we can reduce the fat under our thighs. You have to tighten your abs. Then you can reduce the fat under your thighs. Arms. 3, 2, 1 Turn right. 4 times. Turn right. Turn left. 4 times. 1, 2, 3, 4 Arms. Turn right. 1, 2, 3, 4 Breathe. 6, 7, 8 Open your legs. Put your hands behind your back. Relax. Inhale and exhale. Inhale with your nose. Exhale with your mouth. 6, 7, 1 Turn right. Turn left. Put your hands together. Inhale and exhale. Keep going. 3, 2, 1 Turn right. Put your hands together. 5, 6, 7 Turn right. 1, 2, 3 Turn right. 3, 2, 1 Turn right. 1, 2, 3 Put your hands together. 3, 2, 1 Keep going. Turn right. 1, 1, 3 Arms behind your back. Put your hands together. Open your legs. 3, 2, 1 Turn right. 3, 2, 1 Turn right. Keep going. 1, 2, 3 Arms behind your back. Keep going. 1, 2, 3 Turn right. Keep going. 1, 2, 3 Turn right. 1, 2, 3 Keep going. 1, 2, 3 Keep going. 1, 2, 3 Keep going. 6, 7, put your hands in front Hands up and down, in front of the counter Change hands 3, 2, 1, turn