5 ph?t Pilates cho tay thon n? t?nh | Workout #122 ? Hana Giang Anh

Hi guys! Welcome to Hana Giang Anh's channel On the occasion of this Phu Quoc trip, I have come up with an idea of showing you an arm-slimming pilates workout This really catches women's attention, right? So, how to have thin arms so that we could put all the sexy tops on us girly and confidently without feeling muscularly? This exercise is exactly what you are looking for Let's get started right away and this is equipment-free workout so you'll need nothing but a comfortable outfit Are you ready? Honestly, today's workout place is splendidly special Standing here really boosts my energy up to conquer all the exercises It's been a while since my last instructing video for arms So, let's do it This is a super easy pilates workout for arms Arms are out on the sides Inhale, exhale and move your arms forward Breathe in through your nose, out through your mouth Again 5 more times so that your shoulder could get used to it As you exhale, contract of your ribs and press your belly buttons towards your backbones Some of you might have your shoulders up like this So, keep in mind to always lower your shoulders, don't let it touch your triceps while doing Chest forward Try to keep your body fixed OK, stop here and next, we will draw a circle from your shoulders Inhale up, exhale down Reverse Ok, from this position lift your arms up till the 45-degree angle with fixed shoulders then back to the sides As you lift your arms up, exhale, press your belly button into your backbones squeeze your ribs and stabilize your body And, exhale! Inhale through your mouth as if you are creating water vapor which frosts the glasses not like blowing out a candle Try to extend your arms as you do this Three more Two And one, then keep them here on the sides We will do Arm Circle Ten more times Imagine that you are having two pens on your hands and use them to draw the circles on both sides Four, three Two, one and Reverse And four, three, two, one Ok, relax your arms Next one, we're gonna lower and push your butt back Lift your arms straight up like this and inhale As you exhale, pull your elbows down and squeeze your shoulder blades together Open your chests forwards Repeat it, inhale exhale 15 reps for this exercise 5 more 4 3 Throw your chests out more and squeeze your backs stronger as you decisively pull your elbows down and one! Keep your position and stretch your arms backward Fix your shoulders and elbows, then move our arms like this Squeeze your core How are you feeling? These pilates exercises to me are really gentle so you may observe that i'm not pushing you guys vigorously as in the other workout But this is how pilates should be Therefore, i am showing you guys all the techniques while motivating you as gently as I could Let's gossip so that you will forget all the pains And now, lift your arms all the way up and hold it for 3 secs One, two, three Slowly lower it and then repeat One, two, three and slowly lower And one, two, three Let's lower your upper body a little bit and one, two, three till we can lower our arms one, two, three One more time, one, two, three Straighten your elbows OK, now hold it for 5 secs instead of 3 1, 2, 3, 4, 5 Keep working 1, 2, 3, 4, 5 We are toning our triceps which usually store a huge amount of fat in our arms Two more times 1, 2, 3, 4, 5 Last one! Up, 1, 2, 3, 4, 5 Yeah, we're done! Ok, let's stretch your elbows behind your heads stretch your chests and relax Switch to the other side Stretch your upper arms Good job And rotate your shoulders And reverse OK And, that's all for today's workout Thank you for following me throughout this workout If this is the first time ever you saw me on Youtube and did enjoy working out with me please, subscribe my channel and ring the bell button so that you could stay updated with all my upcoming weekly released videos In case you didn't know, for the last ten years, I have been making instructing videos not only about workout but also about many other topics such as: EAT CLEAN diet, fat-burning diet or some other beauty tips for women since I'm married and having a lovely son already ^^ So, hope to see you later and byeee!

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