🔴 10p Yoga cho BẮP TAY THON GỌN (Tập 15 ngày, mọi trình độ)

Hello everyone, welcome back to the Youtube Yoga with Brian. In today's video, I'm going to teach you a short yoga exercise to make your arms and arms feel relaxed. If you like today's video, please click the subscribe button and subscribe to the Youtube Yoga with Brian channel. Also, please share this video with more people. Let's start in a comfortable sitting position. Put your feet in front of your stomach. Gently inhale, raise your shoulders up, pull your shoulders back. Gently lift your hips, sit up straight, raise your head to the top. Inhale gently. Today's exercise will combine the arms and use your arms a lot. Let's activate our arms. With the movement, gently push out and stretch your arms. When your arms are pushed out, gently push and stretch your arms as far as you can. Inhale evenly. Gently squeeze your shoulder blades, raise your arms high, don't let them go down. Observe your shoulders. 18, 19, 20, very good. Here we turn our arms around our shoulders. Try to squeeze your shoulder blades. Keep your arms round and raise your arms high, don't let them go down. Gently squeeze your shoulder blades, squeeze your arms. 5, 4, 3, 2, 1, very good. Here we hold our arms at an angle with our shoulder blades. Gently raise your arms high. Here we close our arms in front of our chest, push our shoulders forward. Then inhale deeply, open your chest, pull your shoulders at the same time, pull your knees to the back. Exhale, push forward, inhale, push back. We continue to move gently with our strength. No need to move fast, no need to move fast. We are firm and much thinner. Practice with the mirror, look at your arms, move and move along with this rhythm. To ensure that we have the best effect. 16, 17, 18, 19, 20, very good. Here we gently pull our arms up high. Two arms in the middle of the shoulder, pull the arms up to the shoulder blades. Here we breathe in and breathe out, placing the two arms above the head. 1, 2, that is, we have completed a round of this exercise. Let's do it 20 times, guys. 10, very good, 10 more times. 18, 19 and 20, very good. Here, let's use two hands to form a connecting joint between the two hands here. Then we use our right hand to pull the left hand to one side. The elbow is right on the top of the head. Then inhale, raise and breathe out, let's do the other side. Let's do it 10 times on each side, guys. Inhale, breathe out. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, very good. Gently breathe out, put your hands right under your thighs. Then open your arms, gently squeeze and fold your arms behind your back. Then inhale, raise your arms over both sides and breathe out, fold them right behind your back. We fold our arms right behind our backs for 10 times in a row, guys. Let's start. 4, 9, and 10, very good. There is one last exercise left. That is exercise 5. Let's choose the version of the ground or low ground, depending on your strength. And we will do this exercise 10 times in a row. Let's lie on the mat, belly down on the mat. Gently pull your hands back, put them right under your chest. I choose the easy version for you girls, so you can easily follow the exercise. Let's rise up and do 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, very good. Gently pull your hips back, push your hips back close to your feet. Stretch your arms forward and relax in this position. In this position, relax your legs, relax your arms. It is especially important to stretch your arms forward. And feel the gravity pulling deep into your shoulders, pulling deep into your stomach. The length of life makes us relaxed. Breathe evenly in 3 consecutive breaths. And feel the relaxation on your arms. 1, 2, and 3, very good. Gently return to the comfortable sitting position. In this sitting position, gently rotate your arms around your shoulders. Feel that the exercise has affected your arms. Make it activated. Now we will relax and release the tension that the exercise has created. Very good. In this position, use your left hand to pull deep and close to your chest. Feel the triceps outside your arms being pulled out and stretched. When stretching like this, the muscles and muscles are activated. Reduce the fat under the arms. Use both arms to form a connection. Then gently put your hand over your head and hold it. Turn your head back to feel the arms being opened. And the triceps behind the arms and the shoulder blades are relaxed and opened here. Let's do it together. The left hand is facing the head. The right hand pulls and lowers the right elbow down. Relax the triceps behind the arms. And the shoulder blades are relaxed here a lot. Very good. Here, use both hands to pull the skin forward. Curl your shoulders. Pull your arms deep forward. Open both arms up. Pull both arms forward. Very good. Then take a deep breath. Pull your arms back. Hold and stretch your arms. Tighten your arms. Stretch your arms as far back as possible. Here, when we close our shoulders, we can hear some rustling sounds on our spine. This exercise is very easy to understand because it will relieve all the tension in the shoulders and the front of the chest. Very good. And then let's sit still and relax. Our exercise is over. I hope you have a exercise that is good for your health and makes your arms more relaxed. This exercise will have the strongest effect when we practice for 15 to 20 days. If you have any questions about this exercise, please leave a comment below this video. I wish you good health and peace. Goodbye and see you again. Namaste.