 안녕하세요 여러분, 저는 메스타 유입니다. 미국의 대한민국의 당무도 연습생입니다. 이 시간에 제가 도움을 드릴게요. 여러분도 유의 기능과 위험을 할 수 있습니다. 유의 기능과 위험을 할 수 있습니다. Also, you will improve the strength of your lower back and quads and along with your shin muscles. Once you have a limitation on your hip joint and knee joint and ankle joint, you have the difficulty to bend down or sit down even the rotation. Because this is the old rotation squat and sitting, relying on your lower body. You can easily do it with your hands even turning, turning, picking up. But bending forward and back, stepping turning, you have a limitation. When your body condition is poor, check yourself which part you feel uncomfortable with. Mostly on your legs. Leg is heavy and leg is stiff and tight. Those are the results from the stagnant energy on your hip joint, knee joint. The joint is holding more stagnant energy than your muscles. When blood flows close to the joint, the blood arteries are getting tender to be narrow. Due to this narrowing may attract the many stagnant energy on your knee and hip joint by stimulating with proper posture and respiration and supporting with your guidance. We can say the concentration. You may expect some of the benefits. But please use your caution if this is too much intensive and you can use gently. You need to modify yourself. Prior to practice this training, we have to do one thing to stimulate your Achilles. Put your heels together, toes apart just a little. Here should be sealed. Pick up your heel up in the sky. At that time, try to grip the ground by using the tent toes. You may feel a little weakling. Instead of the step to catch the balance, try to use more your toes and shin muscles and thigh and abdomen and back. That is the muscle usually work together to get balance. Now slowly down, but don't touch the heel on the ground and up. Squeeze your kneecaps by using a partisan muscle and then slowly down and up and down. You may feel some of your toe joint replaced with some of the cracks and up and down. Stimulating your shin muscle along with your Achilles. Great. You can use this one about 20 to 30 times. Then prepare for this training to strengthen and stimulate your shin and knee joint. Feel for shoulder width apart. Great. Next, dragging your right side big toes behind of you. You see the one side leg is the heel is on the ground. The other one is the heel is up. All the way. All the way is better. Not this way. You have to shift your body way all the way to your left. Okay. Now hide top your right side knee behind of the other knee. Now slowly open your left part. From there, turn your core. Now you start to feel the high stimulation on hip joint on your knee joint. But if this is too difficult to you, you may narrow the distance from the heel. Do not overdo it. May result in a difficult situation for you. If that's okay, you can step further. Squats. Now from there, turn your body to your left. Little more. We pass this motion about 10 seconds. Now bring your palms in. Return your right foot. Yes. Okay. You start to feel the high stimulation. Also strengthening your cross abster and your shin cast. Actually say as well. Next one. Other side. Bring your right toes. Left toes behind of you. Depending on your condition, the further you can challenge it. But if you have difficulty, let me narrow it like this. Okay. Return. Place your right palms away. Relax your shoulders and elbow. Then do your wrist as much as you can. Now from there, turn toward the right side. From there, sinking a little bit. Start to feel the hip joint. And this one. We can palms little bit. 10 seconds. And bring your palms in. And return. Great. You can repeat this one about 3 times this side. And 3 times this side. If 10 seconds is too long, don't overdo it. Maybe hold 5 seconds. Even there is 2 hold 3 seconds. Start with a small piece of the lats. When these lats gathering together, you can create a big mountain. Okay. So start with a small effort. Improve your condition along with your confidence. Then you can challenge it little by little. Once you're getting better at it, you can use this as a flowing motion. Okay. You can follow me slowly. 1, 2, 3. Backings. As it comes, otherwise 1, 2, 3. As it comes, another goes. 1, 2, 3. Back in. Switch side. Relaxedly down. And round. Back in. Relaxedly down. Your feet and hands goes together. And back. Stand. Float. Same. Return. One more. Return. Last one more. And return. Yes. You can repeat this training with a little bit holding pose. About 10 seconds. And then once you feel the accumulate of the energy. And then use the second method to supplement your energy side to side. Okay. Great. I hope you gained some benefits from this year. Keep joint, de-joint, strengthening and stimulation training. Thank you for watching.