As of today, the whole country has completely lifted the social isolation command.The shops were opened, the streets were gradually crowded, people also returned to their daily work.
It can be seen that after a long vacation, the biggest concern of the girl's association is weight.But people often worry that when reducing the body fat, both rounds and round 3 also decrease a lot.
Understanding the psychology of our sisters, the Vlogger of Australia Chloe Ting has released the third round exercise called "Tap Mong Dao" takes only 10 minutes a day.So, if you want to own a round 3 round, flourishing, then start the practice now!
Note before training: Each movement performed within 30 seconds, rest 5 seconds between movements.
Activity 1: Side lying leg raise
- Lie around to the horizontal, hand under the pillow, the other hand against the hips or placed on the carpet.
- Then lift your legs as high as possible and then lower.Repeat the same with the other side.
Step 2: Booty Tap with Bands
- Lie on your stomach on the training carpet, your hands are placed under the face, and your head lifts slightly.
- Then lift your legs up and open, closing the rhythm, slowly.
Step 3: Little Rainbows
- Lie on your stomach on the training carpet, your head is gently, your hands are placed on the side of the butt to feel the mechanical activity.
-Then combine simultaneously lifting, forming legs and lifting, closing legs rhythmic, continuous.
Activity 4: Rainbow
- Prevent both hands on the floor, legs and knees into 90 degrees angle.
- Then raise one leg and move similar to drawing a rainbow until the toes touch the ground.Repeat the same with the other side.
Author 5: 2 Angle Fire Hydrant
- Prevent both hands on the floor, legs and knees into 90 degrees angle.
- Then keep the posture and lift one leg to the horizontal and closed your legs slowly.Repeat the same with the other side.
Movement 6: Glute Bridge Abduction
- Lie on your back on the training carpet, your legs shrink to the corner calves perpendicular to the carpet, the hands are placed in the direction of the carpet.
- Then lift your butt and move your knees open, close continuously.
Step 7: Glute Bridge Feet Touch
- Lie on your back on the training carpet, your legs shrink to the corner calves perpendicular to the carpet, the hands are placed in the direction of the carpet.
-Then lift the buttocks and lower.
Movement 8: Single Leg Glute Bridge
- Lie on your back on the depths of the episode, your arms, one leg shrink to the corner of the carpet, the ankles left on the other knee.
- Then lift the buttocks and lower continuously.Repeat the same with the other side.
Step 9: Booty V Raise
- Lie on your stomach on the training carpet, hands half -closed under the face, head up slightly.
- Then combine to lift your legs, open and lower your legs, closed.Repeat rhythm, continuous.
Movement 10: Frog kick
- Lie on your stomach on the training carpet, hands half -closed under the face, head up slightly.
- Then gradually shrink your legs so that the legs and thighs are raised but the buttocks are still held tightly.
Step 11: Side Leg Circle
- Lie around to the horizontal, hand under the pillow, the other hand against the hips or placed on the carpet.
- Then lift your foot and move like drawing a large circle in the space.Repeat the same with the other side.
Step 12: Lateral Lunge
- Stand upright, hands relaxed.
- Then step on a horizontal foot, bend your knees and clasped your hands in front of your chest.Repeat the same with the other side.
Source: YouTube Chloe Ting