Luyện nói tiếng Anh bằng Shadowing qua video: These Exercises Make Your Body MOVE AGAIN After 40
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If you have tight hips from sitting, a cranky lower back, or just general stiffness when you bend over, then this first exercise might be your new best friend.
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If you have tight hips from sitting, a cranky lower back, or just general stiffness when you bend over, then this first exercise might be your new best friend.
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So let's go right into it.
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We're going to do the ever so fun frog stretch.
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Notice that I've got this mat set up sideways here.
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And the reason why we're going to do that is because when we're in tabletop, we're actually going to widen the legs as much as we can.
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We want to make sure that our knees are nice and comfortably supported on this super comfy surface.
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So what we're going to do is we're going to have our wrist, elbow, shoulder stacked.
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And then from here, once we're in tabletop, we're going to slowly start to widen up as much as we can comfortably go.
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So remember, when we're doing our stretching, we never want to go to a point of pain.
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We only want to feel slight discomfort.
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So only go up to the point where we feel that slight discomfort, and that's your good end range there.
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So from here, what we're going to do is now we're going to slowly start to shift the hips back
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so we can feel a good stretch on our inner thighs
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or adductors and then we're gonna go ahead
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and we're gonna shift forward from here notice
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that as i'm doing the movement i'm going nice slow
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and controlled as well as my sacrum isn't tucking underneath
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so we want to make sure that we're keeping everything nice slow
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and controlled we should feel a pretty good darn stretch and then
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boom and my knee hurt so here's a couple pro tips that i can give you that made it really click.
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So you'll notice what I did is I actually double folded the mat and have it sideways.
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That way your knees can be supported and it feels pretty darn comfortable.
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It's the first position wasn't good.
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And then what we want to do is we want to focus on our breathing as we're doing the movement.
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So while I'm in this position, I'm taking a nice deep breath in first
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and then we're going to do a slow exhale as we start to shift the hips back.
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Notice that as I'm doing this again, it's a nice slow exhale while we're doing the movement as well as making sure
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that we're feeling like our hips are just melting and opening up okay?
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The why behind this is pretty simple.
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Our modern lives are full of chairs, couches, and cars and they've taught our hips to be permanently flexed and tight.
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The frog stretch helps counteract
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that by encouraging the adductor muscles along your inner thighs to lengthen
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which can be a huge limiting factor in everything from your squat to your overall hip health.
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It's a great antidote to the desk body.
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The next exercise exercise is a lifesaver for your upper back and shoulders.
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And it's called thread the needle.
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And if you deal with neck tension, tight shoulders or a stiff upper back, this one's for you.
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And before we continue, let's go ahead and talk about that word of power.
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And that word of power today is every day I wake up in a stronger, healthier body.
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So here's the setup.
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What we're going to do is we're going to start in tabletop position.
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From here, what we're going to do is we're going to take the back of our hand, we're going to place it on the ground.
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And now what we're going to do is thread the needle.
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So we're going to slide the hand underneath the other arm.
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We're going to let our shoulder drop until the side of our head is up against the mat.
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We should feel a nice, good opening to our upper back in this position.
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And then from here, what we're going to do is we're going to lift up
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and we're going to open up and rotate as much as we can.
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We should be feeling a really good stretch in this position as well.
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And then we're going to go ahead and come back to starting position.
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From here, that was one repetition.
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We're going to aim for eight to ten of those on each side.
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So here's another pro tip for you.
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So make this feel super luxurious like this is a spa day for you.
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Don't just blast through the reps.
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So what I found is that when we're doing this movement, if you just really take your time and make sure
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that we're getting some good deep breaths in
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and trying to aim for an extra millimeter every single time we're doing our repetitions, you're going to find you're going to get much more benefit from it.
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So again, it's not a race.
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It's not whoever can do 20 million of these the quickest and fastest.
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It's trying to get some good mobility in and trying to get yourself to feel just tickety-boo.
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Why does this work so well?
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Well, when your upper spine is stiff, your lower back and shoulders often have to pick up the slack, which can lead to aches and dysfunction.
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Threading the needle helps restore healthy rotation in your rib cage and spine, which supports better shoulder mechanics and a more natural posture.
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This next one looks almost laughably simple, but it's foundational, and it's called the quadruped or tabletop rocking,
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and it's about re-educating your body on how to move from a stable core.
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This simple movement can help improve the connection between your spine and your hips.
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So we're going to start out in tabletop position.
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So that again is wrist, elbow, shoulder stacked, as well as knees underneath your hips.
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And then from here, all we're going to do is we're going to gently start rocking.
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So as we're rocking though, we want to make sure that the spine is nice
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and neutral and there's no rounding or curving while we're doing the movement.
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We're going to slowly start to shift towards the heels
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and then shifting up till the shoulders are just past the hands a little bit
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and we're just going to do this back and forth nice
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and controlled making sure that spine is nice and neutral
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and that's it so here's a pro tip for you
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when you're doing this movement pretend you've got a glass of water on your back
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and like your eddie murphy from the golden child
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and what you're doing is you're trying not to spill the water
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so what we're going to do is we're going to slowly rock back and forth, intentionally engaging the core to make sure that we're not rounding at the lumbar
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or anywhere along our spine while we're doing the movements.
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Remember the movement is supposed to be coming from your hips as you sway back and forth.
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Think of yourself like a chill little dinosaur while you're doing the movement.
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The reason why this is so powerful is
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because it helps your nervous system relearn how to stabilize your spine while you move your hips.
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It's a It's a fundamental pattern for almost every activity, from walking to lifting.
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So if you have lower back pain and it's constant grief for you, it might not actually be the muscles in your lower back.
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It could actually be that your glutes are inactive.
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So what we're going to do next is the ever so fun classic glute bridge.
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That helps activate the glutes to help support your lower back.
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So we're going to go ahead and we're going to start on our back with our knees bent.
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From here our feet are placed up on the ground.
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And then what I want you to think is that you're making diamonds between your cheeks.
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So what we're going to do is we're going to squeeze our glutes
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and then from here we're going to drive with our heels up, lifting the pelvis as much as we can.
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And from here at the top position, we're going to keep squeezing the glutes for a couple seconds before we start to lower ourselves down.
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So remember when we're doing this movement, diamonds between the cheeks so we can engage the glutes, lifting up and making sure that everything is nice
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and parallel as we're lifting up and holding that position for a couple seconds before slowly lowering down into our eccentric movement.
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Here's another pro tip for you.
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Aim for 10 to 15 reps when you're doing it.
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And the reason why I say making diamonds between your cheeks is because how are diamonds formed?
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They're formed with pressure.
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And what we want to do is we want to be able to engage
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and contract the glutes as much as we can to get the most out of the exercise
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and really activate them while you're doing the movement.
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So again, another cue, making sure
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that your knees aren't caving in as you're doing the movements
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because that's going to help activate everything just in general with the glutes to help stabilize.
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The why is crucial.
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When your glutes are weak or inactive, sometimes called gluteal amnesia, the lower back and hamstrings often have to overwork to compensate, which can lead to strain and pain.
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Strengthening your glutes with ridges provides direct support for your pelvis and spine, helping to take the pressure off your back.
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It's a simple move with potentially profound effects.
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Finally, time to address that hunchback posture from being on your phone or on the computer all day long.
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Ain't nobody got time for Quasimodo or Notre Dame, and what we're doing is an exercise called the wall slide.
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We're going to start out with our back up against the wall and our feet just a couple inches away.
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So what we're going to do is we're going to go ahead
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and making sure that our back and our pelvis are up against the wall.
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We're going to have our arms up, wrists up against the wall.
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And what we're going to do is we're just going to go ahead
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and we're going to slide up trying to keep the arms up against the wall while we're doing the movement.
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This one is a pretty tough one.
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It's even pretty tough for me.
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Pro tip here, this exercise is extremely humbling.
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So remember the goal isn't necessarily to be able to reach as high as you possibly can on day one.
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The goal is to just maintain contact with the wall and slowly start sliding up and down to open up.
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This exercise works because it strengthens the muscles
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that pull your shoulder blades back and down or your rhomboids and mid and lower traps, directly combating that forward rounding posture.
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Over time you can improve your posture, help your shoulders sit in a healthier position, and ease the tension in your neck and upper back.
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Okay, so now you have the five exercises, but how do you actually use them?
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You take notes.
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Don't get overwhelmed.
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The key here is consistency, not intensity.
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You can build a habit by building a non-negotiable 10-minute morning routine.
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Start with two minutes of the frog stretch rocking to open the hips.
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Then do a set of 10 thread the needles on each side.
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Follow that up with two minutes of quadruped or tabletop rocking and then two sets of 10 to 15 glue bridges.
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Finish with two sets of 10 wall slides.
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And that's it, 10 minutes.
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Some days do it as your coffee is brewing, other days do it as a warm-up before your workout.
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The importance is to just do it.
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This simple daily investment in your movement can pay you back a thousand times over
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and how you feel throughout the rest of your day.
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And who knows, you might have the strength and power of 10,000 suns.
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And if you want to learn how to lose visceral fat without doing a single rep, go ahead and check out this video.
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