Bài 31: Đốt cháy mỡ toàn thân cực đỉnh - mềm dẻo linh hoạt khớp háng giảm nhức mỏi | Yoga Cô Thủy

Welcome to today's yoga session. I'm so happy to be with you in this video. Today's topic is about strength. Yoga is about the strength of the arms, the back and the abs. We should combine it with some exercises. For example, we can combine pull-ups, but we should also look at some exercises about strength to increase our strength as well as fat burning. Nowadays, we want to eat delicious food. We usually eat less energy than we need to consume. So we need to look at exercises like this to increase the burning of fat and energy in our body. If you are tired today, you can pause this video and continue to practice. If you haven't subscribed to my channel yet, please click the subscribe button and the notification bell next to it. If you want to have a series of videos without ads, and a series of videos with numbers from 1 to 200, you can inbox me directly. Of course, this is a cost-effective science. But this cost is extremely small. You can participate in training for any income you have. Because this is also a project for me. But I have to have some money to pay for the video equipment. Now let's start today's training. Let's start. Hold your hands tight. Breathe in. Breathe out. Breathe in. Breathe out. Namaste. Let's turn around. I don't know how to turn around. Let's turn around. Stand up straight. Of course, we have to lower our stomach. Turn around. Okay. Put your left hand on your body and your right hand on your head. Breathe in and push to the left. Push deep. Don't push your hip to the right. Push your shoulder to the left. Keep your hip straight. Push deep. Up. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Open your arms. Breathe in. 10. Breathe in. Open your mouth. Inhale. Breathe out. Inhale. Breathe out. Stretch your hand. Inhale. Breathe out. Open your mouth to the left hand. Inhale. Breathe out. Pull your belly back. Inhale. Breathe out. Inhale. Breathe out. Stretch your hand. Inhale. Open your mouth. Inhale. Breathe out. Inhale. Breathe out. Inhale. Breathe out. Alright. Let's keep going. We can do this with both hands. We twist our shoulders, right? Twist your shoulders. Then put both hands behind your back. You can put your whole hand on your back or put both of your fingers on your back. Then we close our hands together like this. We press our shoulders. Open your shoulders. Push your belly in. Adjust your legs. Breathe in. Push your belly in. Open your chest. Breathe out. We press our shoulders. Right. Breathe in. Push your belly in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Push your belly in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. We press our hands together. We put both hands behind our head. We press our eyes and our lips. we are going to do the same thing, but this time, we are going to do it with our hands. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, we push our shoulder back all the way to the ceiling. Push your shoulder up to one foot higher. Breathe in deeply, breathe out, we curl up our shoulders, curl up our back, bring the shoulder blades back to the right elbow. That's right. Then we move to the left elbow. That's right. Then we bring back our forehead. Repeat this 2nd round, breathe in deeply, push up. That's right. We push our shoulder back all the way to the ceiling. Put your thumb inside. Straighten your knees. That's right. Try to keep your back straight. Breathe in deeply, breathe out, we curl up our knees, curl up our right elbow. That's right. Then we move to the left elbow. That's right. Then we bring back our forehead. OK. One more round. Breathe in deeply, push up. That's right. We curl up our knees, curl up our right elbow. Breathe in deeply, push up. That's right. Then we move to the left elbow. OK. Then we bring back our forehead. Step back to the middle of your hands. Step back to the middle of your hands. That's right. OK. Then we bring our hands to the front. Step back to the front. That's right. Bend your head down. Bend your head down. That's right. Don't lean on your knees. Bend your body down, Hien. That's right. Don't lean on your knees. OK. Breathe in deeply. We curl up our hands. Push up our elbow. Breathe in deeply. Breathe out. Breathe in. Breathe out. One more time. Breathe in deeply. Breathe out. Breathe in. OK. Then we bring our hands down. Now we push up our right knee. Push up our right knee. That's right. Now we walk our hands to the right. Walk our hands to the right. That's right. Our right knee is still straight. Now we walk our hands to the left. That's right. That's right. Hold it. If you can't walk anymore, hold it. That's right. Now we can feel our left hip. That's right. Our left hip is tense. When you reach the end of your hip, you can lower it. OK. Let's hold it. Ten. Push your right foot down to the floor. Nine. Press down on your hips. Eight. Seven. Six. Five. Four. Three. Two. One. OK. Let's turn around. Now we put our hands down to the floor. Let's pull up our right leg. Breathe in. Pull up your right leg. That's right. Pull up your leg. Breathe in. Pull up your leg. That's right. Breathe in. Pull up your leg. That's right. So we'll go outside, left hand, right? Exhale. Then continue, pull up, and in half a circle, inhale. Exhale, step out, right hand up. Right, pull your butt back, exhale, and out, to the left, for the last time. Right, left, for the last time, right. Right, we push deep into the stone Breathe out, push back to the upright position If you're good, don't lower your right foot Let it be, push back to the upright position That's right, pull your belly back Right, now we're going to do 8-point cross-legged If you're good, let's do it Let it be, we lower down to 8-point cross-legged Right, push back to the cheese line Push back to the cheese line, that's right Stretch your chest out, like you're doing a handstand Breathe out, lower down to the cross-legged position Cross-legged position, that's right Put your hands out straight Breathe in through your hips, breathe out through your chest Right, push back, we're going to do 10-point cross-legged Use your 10-point cross-legged to push back That's right, stretch your chest out Okay, lower down Let's continue, push back to the cheese line That's right, push back, like you're doing a handstand Stretch your chest out Like you're doing a handstand, but you're pushing your chest out Stretch your chest out Breathe out That's right, stretch your chest out That's right, push back Stretch your chest out Like you're doing a handstand, but you're pushing your chest out Stretch your chest out Hold it here 5, 4, 3, 2, and 1 Lower down, breathe out Okay, now we're going to bend our right leg Bend your right leg to the corner No, no, no, bend your knee to the corner Look at me Bend your knee to the corner Look at me That's right This exercise is for breathing When we do this, we breathe in a lot of oxygen Okay, lower your left leg You can also bend your left leg to the right We're going to hold it here, breathe in Breathe in, stretch out Breathe out, stretch out, breathe in Breathe in, stretch out, breathe out Breathe in, stretch out, breathe in Breathe out 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Continue breathing in Breathe in Breathe out Breathe in Breathe out Breathe in one last time Breathe out Okay, let's continue with the opposite leg. Push it up to the dog's position. Good. Push it up to the dog's position. That's right. Spread your arms wide. When I say, spread your arms wide, we have to be conscious of our arms going up and down straight. Pull your belly up. That's right. Lift your shoulders up. Lift your butt up. Let go of your neck. Pull it down. Push your heels down. If you can't push it, just press your heels down. That's right. Pull your belly down. Push your butt up. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Good. Let's continue with the opposite leg. If you can't push it, just press your heels down. Pull your belly down. Press your butt down. That's right. Stretch out your belly. That's right. Stretch your belly out. That's right. Breathe out. Breathe out to stretch your belly back up. Stretch it more. Hold it. 10, 9, 8. Stretch your belly. Try to stretch it lightly. If you feel that you are dropping your arm, continue. Breathe out. It's really easy to stretch your arm. Hold it. 10, 9, 8, Okay. Lift your waist up. Stretch your arms. Lift your waist up. Keep on pushing your belly in. Push it in. If you can't control your breath, just keep on breathing. Lift your waist up. That's right. Keep on going, Nhat Binh Nguyen. Keep on going. 10, 9, 8. Push your body forward. Push your belly in. 6. Push your belly in. 5, 4. Keep on going. 3. Lift your shoulders up. Push your belly in. 5, 4, 3, 2, 1. Okay. Put your arms down. Step on your right foot. Step on your left foot. Step on your right foot. Step on your left foot. That's right. Keep on going. Let's do it one more time. Sit on your back. Put your left hand over your head. Let's start. Put your left foot down. Push it down. Let's start. Push your belly in. That's right. Lift your belly up. That's right. Breathe out slowly. Put your hands down. That's right. Push your belly in. That's right. Breathe out slowly. Keep on going. That's right. Push your belly in. That's right. Breathe out slowly. Keep on going. I'm going to do it for the fourth time. Breathe in and out. You have to feel it very lightly. Breathe in and out. Oh, it feels even lighter. Breathe in and out. Hold that belly tight. Breathe in and out. Okay, it's as light as it gets, right? Hold it. 5, 4, 3, 2, 1. Come back. Okay, straighten up. Help me. Breathe in and out. Okay. Open your arms as wide as you can. Stretch out your left arm. Stretch out more than your left arm. Breathe in and out. Straighten up. Breathe in and out. Okay. Come back. Breathe in and out. Stretch out your arms. Breathe in and out. Okay. Push your waist forward. We're going to bend our knees. Okay. Push your shoulder blades up. Push your arms down and raise your shoulders. Raise your waist. Pull your belly tight. Hold it. 10, 9, 8, 7, Slightly bend your shoulders. 5, 6, 3, 2, 1. Okay. Step with your right foot. Bend down. Okay. Let's continue. Straighten up your arms. Okay. Push your right foot down. Breathe in and out. Okay. Slightly bend your shoulders. Relax your face. Pull your belly back. Focus on your belly. Breathe in and out. Okay. 2nd time. Breathe in and out. 3rd time. Breathe in and out. 4th time. Breathe in and out. Last time. Breathe in and out. Slowly. Relax. 9, 8, 7, 6, 5, 4, 3, 2, 1. Good. Inhale. Come back to the starting position. Lift your feet up high. Good. Exhale. Step back to the second position. Put your right foot right under your right arm. Rotate your heel to the side and release. Heel to the side and release. Good. Back to the second position. Close your legs. Adjust your hip. Push your hip back and forth to the front. Open your right knee. Pull your belly down. Roll your pelvis down. Do you get it? Push your hip forward. Roll your pelvis down. Pull your belly up. Exhale as hard as you can to pull your belly up. Open your right knee. Put your hands together. Look at your right hand. Pull your belly. Good. Inhale. 4, 5, 4, 3, 2, 1. Put your right knee straight. Then, slide your body to the right. Slide your body straight. Slide your body. More, more, more, more. Put your hands together. Open your left hand. Look at your left hand. Feel your left shoulder. Open your left hand. Lift your left hip. Hold it. 5, 4, 3, 2, 1. Good. Put your hands together. Slide your body to the right. If you haven't done it yet, get ready to do it. I forgot to tell you. If you haven't done it yet, put your hands on the wall. Put your hands on the wall. We're going to do this later. Open your left hand. Put your hands on the wall. Slide your body to the wall. Open your left hand. Inhale. Slide your body to the left. That's right. Hold the wall. Sit down. Put your feet together. Now, I'm going to use my right foot first. Put your thumb down. Okay. Let's start. Put your right foot up. Lift it up. That's right. Bend your ankle. Pull your belly back. That's right. Bend your ankle and put your thumb inside. 5 more, Trang. That's right. Make sure it's parallel to your butt. Now, open your right hand. Open your right hand. That's right. Open your right hand. Pull your belly back. Exhale. Bend your knees. Bend your elbows. That's right. 2 more. Exhale. Put your feet together. Exhale. Bend your knees. 3 more. Pull your belly back. Open your left hand. Exhale. 4 more. Pull your belly back. Open your left hand. Exhale. Last one. Inhale. Pull your belly back. That's right. Pull your belly back. Exhale. Okay. Put your feet together. Exhale. Go back to your chair. Inhale. Go back to your chair. Exhale. Put your butt down. Close your eyes. Look up. Bend your knees. Pull your butt down. Push your butt forward. Bend your butt. Hold it. Keep your head straight. Bend your knees. Hold it. 5 4 3 2 1 Exhale. Bend your knees. That's right. Bend your knees. That's right. Keep going. Hold it. Inhale. Exhale. Bend your knees. Bend your knees. Push your butt forward. Inhale. Exhale. That's right. Push your butt up. Exhale. Push your butt up. 3 more. Inhale. Keep going. Exhale. One more time. Inhale. Exhale. Keep your neck straight. One more time. Inhale. Exhale. One more time. Inhale. Exhale. Okay. Let's do it again. Put your feet together. Push your butt forward. Push your left leg up. That's right. Push your butt up. That's right. Put your thumb in, Khuong Vu. That's right. Put your thumb in. Push your shoulder back. Push your butt up. That's right. Inhale. Lean back. Put your elbow on your left hand. Inhale. Right leg up. Left leg up. Inhale. Push your butt up. That's right. Push your butt up. Let's do it again. Inhale. Exhale. Left leg up. Right leg up. Okay. One more time. Inhale. Push your butt up. Exhale. Lean back. Inhale. Left leg up. Right leg up. Push your nose back. Inhale. Exhale. Put your hands in the middle. Okay. Put your hands in the middle. Put your elbows on your hips. That's right. Put your hand in front of your face. Put your head down. Put your hand in front of your face. That's right. Push your butt up. Inhale. Open your chest. That's right. Inhale. Put your hand in front of your head. Push your butt up. Inhale. Exhale. On the third time, push your butt up. 4. 6. 8. 9. 11. 10. 11. 12. 13. 22. 23. 24. 25. 26. 27. 28. 36. 29. 31. 32. 33. 40. 41. 42. 43. 44. 45. 47. 51. 52. 53. 54. 55. 56. 57. 58. 59. 60. 61. 62. 63. 64. 65. 66. 75. 76. 77. 78. 79. 80. 90. 91. 92. 93. 95. 100. 115. Five okay. Thank you, man. Tiptoe. Badao. Vai chai ne. Hissou vao. Tho dey khí deo. Ben trong lo làm anh nha. Lan hai hissou vai. Khí nao? Vai khí den vai chai ko mình. Tho dey dong canh tay. Cam nhanh khí tho rao long ban tay. Lan ba hissou. Tho nao? Dey mạnh đi. Lan bốn. Tho nao? Lan năm. Tho nao? Lan sáu hissou vẫn khí den vai chai ko mình. Tho nao? Thêm một hơi nữa vai chai hissou. Tho dey nao? Rồi, chuyển sang vai phải. Hissou. Tho dey. Mạnh nha. Bên trong người ta bơm mạnh giống kiểu là cái bơm mà mình bơm phí mạnh, mạnh tới, mạnh tới đúng không? Lan hai hissou. Tho. Lan ba hissou. Tho. Lan bốn hissou. Tho. Lan năm hissou. Tho. Tiếp tục tập trung nào. Lan sáu hissou. Tho dey mạnh đi ạ. Lần cuối hissou. Tho dey. Rồi, mời các lớp xe cây rộng, trống về, cây thức thẳng lại cho mẹ. Nâng cao vai lên. Rút bụng. Rút sâu bụng vào đạo sau đó chúng ta bước chân ra sau. Rỗi gối. Đóng rồi. Rồi, từ đây các nhà nhớ cái bài mà chúng ta bước chân phải của mình lên này. Đó, bước chân phải của mình lên khoảng 20 phân. Đó, rồi hạ cái mũi chân xuống. Đúng rồi, nhưng mà gối không chạm sàn. Rồi, tương tự như vậy chúng ta bước chân trái về. Hai gối không chạm sàn. Đúng rồi. Bước chân phải ra sau, rút bụng sâu lại. Tiếp tục lần 2 chân phải bước về. Đúng rồi, khít rũi ra. Thở bước về vòng 3. Rũi ra khít sầu. Thở bước về vòng 4. Rũi ra khít sầu. Thở bước về lần 5. Tiếp tục rút sâu bụng lại. Bước về lần 6. Tiếp tục. Cảm thấy rất là nhẹ nha. Vòng 7. Vòng 8. Đặt chung rít cơ bụng cho em. Vòng 9. Chị nào thấy thả lỏng rồi thì lại thổi mạnh ra. Vòng 10. Tiếp tục 11. Tiếp tục 12. Đúng rồi, tiếp tục 13. Cố lên chị Nhí nè. 14 nè. Hạ mau xuống chị Tuyến ơi. 15. Đúng rồi, 16. Rút sâu bụng. 17. 17, 18, 19, 20. OK. Change your leg. Left leg. Step 1, 2. Try your best, Minh Nguyen. 3. Pull your belly in. 4, 5, 6, 7. No power in your shoulders. 7, 8, 9. 10. Step your legs. 1, 2, 8. Pull your belly in. 7, 6, 5, 4. Try your best, Thang. 3. Good job. 2, 1. OK. Step back with both hands on the floor, using the floor, right, using the floor to help you. There, put all your strength on your right foot, press your thumb down. The floor is flat, it will be better if we put our feet on the floor. Right hand on the floor, left foot on the floor. Lift up, that's right, lift up more, lift up more. Ok, right hand up, left hand up. Breathe in, breathe out. We're going to go back to the chair. Go back to the chair. It's hot. Pull your belly back. Roll your belly down. Push your belly back. It's hot. Pull your belly back. Push your belly forward. Look down at the pillow. The pillow is not too high. Relax your shoulders. Relax your face. Relax your arms. Relax your fingers. Focus on your belly. Who's good? Group pose. Cross your legs. Hold. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Step to the left. Lean back. Straighten your knees. Open your legs. Pull your belly back. Put your hands forward. Lean forward. Relax your shoulders. Relax your arms. Relax your fingers. Pull your belly back. Put your left knee in. Push your body to the left. That's right. Push up. Inhale. Keep your knees together. Push your body to the right. That's right. Push up. Exhale. Inhale. To the left. Exhale. Inhale. To the right. Exhale. Push up. Inhale. To the left. Inhale. Push up. To the right. Exhale. Push up. Use your legs to push up. To the left. Push up. Exhale. Inhale. Exhale to the right. Inhale. Exhale to the left. Straighten your right knee. Push up. Exhale to the right. Push up. Exhale to the left. Push up. Exhale to the right. Push up. Inhale. Exhale to the left. Exhale to the right. Push up. Inhale. Push up. Exhale to the left. Inhale. Exhale to the right. Inhale. Exhale to the left. Inhale. Exhale to the right. Inhale. Exhale to the left. the left shoulder down, breathe, hold it, pull it close to the stomach, okay, put your hands in front of you, lie down on the carpet, help me, kneel down, knee down, relax your head, breathe here, right, relax, relax, relax, we can, kneel down, right, don't put your hands in front of you, put your hands in front of you, put your hands in front of you, breathe in, breathe out, breathe in, we push all the blood, push the oxygen up, breathe in, breathe out, breathe in, breathe in, breathe out, breathe in, breathe out, Okay, let's do the other side. The other side. Let's work on the back. When we do deep push-ups, we tend to work on the back. That's why I feel like my back is a bit stiff. Okay, let's work on the back. Hold your left thigh with both hands. That's right. Hold your left thigh with both hands. Now, let's do the side push-up. Put your left leg here. Okay, now the other side. Close your eyes. If you feel like you're in a bad position, you can lean on the edge of the mat. Lean on the edge of the mat. If you feel like you're in a bad position, it's different for each person. Close your eyes to feel the position. Lean on the edge of the mat. Change your legs. Change your legs and hold your legs. Okay. That's right. You have to pay attention to your posture. If you don't, you'll feel like you're in a bad position. Okay. Lean on the edge of the mat. Let's work on the back. Hold your legs with both hands. Let go. That's right. Let go and hold. You can rotate your wrist. Rotate your wrist. Let go and release your fingers. Rotate your ankle. Remember to rotate the other way. Rotate your ankle. Rotate the other way. Okay. Now, put your right foot on the mat. Put your left foot on the mat. Put your hands together. Let go and release your fingers. Let go and hold. Let go and release your fingers. Put your hands together. Let go and release your fingers. Let go and hold. Use your breath to breathe out to your lower back. Now, let's use our thighs. If you don't have thighs, that's fine. If you don't have thighs, use them. Now, breathe for me. It's up to you. Put your thighs on the mat. You're in a bad position. Put your thighs on the mat. Now, lift your leg up. That's the first level. Now, let's try the second level. Try both levels. Then, you can choose. The second level is to bend your knees to the side. Lift your leg up. Lift your leg up and put it over your head. Then, put your heel on the highest point of your butt. Put your heel on the highest point of your butt. Lift your bottom up a little. There you go. Let's try. Now, choose the level you feel comfortable with. I'll do it for you. Then, we'll push air into the lower back and let the air out of the throat. Focus. Let the air out of the throat. Now, let's focus. Take a deep breath and push the air out of your lower back. Inhale and exhale. Breathe out. Breathe in. Breathe out. Now , breathe in. Breathe out. Now, breathe in. Now, breathe out. Now, five, exhale, breathe out six, exhale, breathe out seven, exhale, breathe out eight, inhale, pull the air to the back of your head breathe out gently exhale the lungs nine, exhale, breathe out 10 times, exhale, breathe in. All right, let's continue. We will do 10 push-ups with both arms. Let's contract the muscles of both arms. This time, we'll try not to focus on one arm, but we'll focus on both arms. And push up with both arms and release in the palm. All right, let's continue. Exhale, breathe in. The second time, exhale, you'll feel better. Breathe in. The third time, exhale, breathe in. Keep your legs free as long as you feel comfortable. Let's continue. Exhale, breathe in. Nine times, breathe in. Exhale, push up. Keep exhaling. Exhale, push up. Focus on feeling better. Breathe in. Exhale, push up. Two more breaths, exhale. Exhale, push up. Inhale Exhale Okay. All right, you guys are so exhausted. Please sit up. Okay. Okay, please sit up straight. Put your hands in front of your chest. Inhale. Oh Namaste. Thank you, class. We are done. Congratulations, you have watched the whole video about yoga treatment with Ms. Thuy. To not miss the next videos, please click the subscribe button in the middle of the screen. Or you can watch the other videos on the left side of the screen or on the right side of the screen. Now, goodbye and see you again in the next videos.