ืžื“ืจื™ืš ืงืคื™ืฆื” ืจื—ื‘ื”

Broad Jump ยท ืžืชื ื•ื—ืช ื”ืชื—ืœื” ืœืคืชืจื•ืŸ ื‘ืขื™ื•ืช

CaloNoteืฆืœืžื• ืชืžื•ื ื” ื•ื”-AI ื™ืจืฉื•ื ืืช ื”ืืจื•ื—ื”. ืชื–ื•ื ื” ื•ืื™ืžื•ื ื™ื ื‘ืืคืœื™ืงืฆื™ื” ืื—ืช.
ื—ื–ืจื” ืœืžื“ืจื™ื›ื™ ื”ืชืจื’ื™ืœื™ื

BROAD JUMP

ืงืคื™ืฆื” ืจื—ื‘ื” ื”ื™ื ืœื ืจืง ืžื‘ื—ืŸ ืฉืœ ืงืคื™ืฆื” ืจื—ื•ืง, ืืœื ื˜ื›ื ื™ืงืช ื›ื•ื— ืฉื™ื•ืฆืจืช ื›ื•ื— ืื•ืคืงื™ ืขื ื”ืจื’ืœื™ื™ื ื•ื”ื ื—ื™ืชื•ืช ื•ืขื•ืฆืจืช ื‘ืœื™ ืœืจืขื•ื“.

ืงืคื™ืฆื” ืจื—ื‘ื”, ื”ื›ื•ืœืœืช ืงืคื™ืฆื” ืงื“ื™ืžื” ื‘ืฉืชื™ ื”ืจื’ืœื™ื™ื ืžืžืฆื‘ ืขืžื™ื“ื”, ืžืฉืชืžืฉืช ื‘ื”ืจื—ื‘ื” ืžื”ื™ืจื” ืฉืœ ื”ื™ืจื›ื™ื™ื, ื”ื‘ืจื›ื™ื™ื ื•ื”ืงืจืกื•ืœื™ื™ื ื•ื”ื ื“ื ื“ื•ืช ื–ืจื•ืขื•ืช ื›ื“ื™ ืœื™ืฆื•ืจ ื”ื ืขื” ืื•ืคืงื™ืช. ืื ืืชื” ืžืชืžืงื“ ืจืง ื‘ืžืจื—ืง, ืืชื” ืขืœื•ืœ ืœื–ืจื•ืง ืืช ื”ืจื’ืœื™ื™ื ืงื“ื™ืžื”, ืœื™ืคื•ืœ ืœืื—ื•ืจ ืื• ืœื›ื•ื•ืฅ ืืช ื”ื‘ืจื›ื™ื™ื ืคื ื™ืžื”. ื”ืชื—ืœ ืขื ืงืคื™ืฆื” ื‘ืขืฆื™ืžื•ืช ื ืžื•ื›ื” ื•ื”ื’ื“ืœ ืืช ื”ืžืจื—ืง ืจืง ื›ืืฉืจ ืืชื” ื™ื›ื•ืœ ืœื”ืชืจื•ืžื ืขื ืฉืชื™ ื”ืจื’ืœื™ื™ื ื™ื—ื“ ื•ืœืฉืžื•ืจ ืขืœ ืฉื™ื•ื•ื™ ืžืฉืงืœ ื‘ืžืฉืš ืฉืชื™ ืฉื ื™ื•ืช ืœืื—ืจ ื”ื ื—ื™ืชื”.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
Gluteus maximus, ืืจื‘ืข ืจืืฉื™, ืฉืจื™ืจื™ ื”ื™ืจืš
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
ืฉืจื™ืจื™ ืฉื•ืง, ืœื™ื‘ื”, ืžื™ื™ืฆื‘ ืงืจืกื•ืœ
ืจืžืช ืงื•ืฉื™
ื‘ื™ื ื•ื ื™
ืกื•ื’ ืชื ื•ืขื”
ืงืคื™ืฆื” ืื•ืคืงื™ืช ืฉืœ ืฉืชื™ ืจื’ืœื™ื™ื
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ ืงืคื™ืฆื” ืจื—ื‘ื”

ื”ืื ืื ื™ ืฆืจื™ืš ืœืงืคื•ืฅ ื”ื›ื™ ืจื—ื•ืง ืฉืืคืฉืจ ื‘ื›ืœ ืคืขื?

ืœื. ื‘ืื™ืžื•ืŸ ืฉื™ืžื•ืฉื™ื•ืช ื‘ืงืคื™ืฆื•ืช ืžืืžืฅ ืฉืœ 70-90% ื”ืฉื•ืžืจื•ืช ืขืœ ื ื—ื™ืชื” ื™ืฆื™ื‘ื”. ื™ืฉ ืœื”ื’ื‘ื™ืœ ืืช ื”ื‘ื“ื™ืงื” ื”ืžืงืกื™ืžืœื™ืช ืœืจื’ืข ืฉื”ื—ืœืžืชื ืœื—ืœื•ื˜ื™ืŸ.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

4 ืฉืœื‘ื™ื ืœื—ื–ืจื” ืžืœืื” ืื—ืช

ื”ื›ื ื” ืœืงืคื™ืฆื” ืจื—ื‘ื” ืขืœ ื™ื“ื™ ืฉืœื™ื—ืช ื”ื™ื“ื™ื™ื ืœืื—ื•ืจ ื•ื›ื™ืคื•ืฃ ื”ื™ืจื›ื™ื™ื ื•ื”ื‘ืจื›ื™ื™ื
ื”ื ื— ืืช ืจื’ืœื™ืš ื‘ืจื•ื—ื‘ ื”ื›ืชืคื™ื™ื ืžื”ืžื•ืชื ื™ื™ื ื•ื•ื“ื ืฉื”ืจืฆืคื” ื‘ื›ื™ื•ื•ืŸ ื”ืงืคื™ืฆื” ืฉืœืš ื ืงื™ื™ื”. ืฉืœื— ืืช ื”ื™ื“ื™ื™ื ืฉืœืš ืžืื—ื•ืจื™ืš ื•ื”ื•ืจื“ ืืช ื”ื™ืจื›ื™ื™ื ื›ื“ื™ ืœื™ืฆื•ืจ ืชื ื•ื—ืช ืžื•ื›ื ื” ื’ืžื™ืฉื”.
  1. 1

    ื‘ื“ื•ืง ืืช ืžืจื—ื‘ ื”ื ื—ื™ืชื” ื•ืืช ืงื• ื”ื™ืขื“

    ื ืงื” ืžื›ืฉื•ืœื™ื ืงื“ืžื™ื™ื ื•ืฆื“ื“ื™ื™ื ืขืœ ืจืฆืคื•ืช ืœืœื ื”ื—ืœืงื”. ื”ื’ื“ืจ ืงื• ืžื˜ืจื” ืงืฆืจ ืฉื‘ื• ืืชื” ื™ื›ื•ืœ ืœืขืฆื•ืจ ื‘ื ื•ื—ื•ืช, ืœื ืžืจื—ืง ืžืงืกื™ืžืœื™.

  2. 2

    ื™ืฆื™ืจืช ืชื ื•ื“ื•ืช ื–ืจื•ืข ื•ื”ืขืžืกืช ื™ืจื›ื™ื™ื

    ืฉืœื— ืืช ื”ื™ื“ื™ื™ื ืœืื—ื•ืจ ื•ื›ื•ืคืฃ ื‘ืžื”ื™ืจื•ืช ืืช ื”ื™ืจื›ื™ื™ื ื•ื”ื‘ืจื›ื™ื™ื. ืืœ ืชื™ืชืŸ ืœื—ื–ื” ืฉืœืš ืœืฉืงื•ืข ืคื ื™ืžื”. ืœื—ืฅ ืขืœ ื›ืœ ื›ืคื•ืช ื”ืจื’ืœื™ื™ื.

  3. 3

    ื“ื—ืฃ ืงื“ื™ืžื” ื‘ืฉืชื™ ื”ืจื’ืœื™ื™ื ื›ื“ื™ ืœื”ืžืจื™ื

    ื”ื ืฃ ืืช ื”ื™ื“ื™ื™ื ืงื“ื™ืžื” ื—ื–ืง ื•ื™ื™ืฉืจ ืืช ื”ืงืจืกื•ืœื™ื™ื, ื”ื‘ืจื›ื™ื™ื ื•ืžืคืจืงื™ ื”ื™ืจื›ื™ื™ื ื•ืงืคื•ืฅ ืื•ืคืงื™ืช. ื“ื—ื•ืฃ ืืช ืฉืชื™ ื”ืจื’ืœื™ื™ื ื”ื—ื•ืฆื” ื‘ื• ื–ืžื ื™ืช ืžื‘ืœื™ ืœืชืช ืœืื—ืช ืœื™ืคื•ืœ ืชื—ื™ืœื”.

  4. 4

    ื ื•ื—ืช ืขืœ ืฉืชื™ ื”ืจื’ืœื™ื™ื ื•ื”ืฉื”ื” ืœืžืฉืš 2 ืฉื ื™ื•ืช

    ื”ื‘ื ืืช ืฉืชื™ ื”ืจื’ืœื™ื™ื ืงื“ื™ืžื”, ื’ืข ื‘ืขื“ื™ื ื•ืช ื”ื—ืœ ืžืืžืฆืข ื›ืฃ ื”ืจื’ืœ, ื•ื›ื•ืคืฃ ืืช ื”ื‘ืจื›ื™ื™ื ื•ืžืคืจืงื™ ื”ื™ืจืš ื›ื“ื™ ืœืกืคื•ื’ ื–ืขื–ื•ืขื™ื. ืฉืžืจื• ืขืœ ืฉื™ื•ื•ื™ ืžืฉืงืœ ืœืžืฉืš 2 ืฉื ื™ื•ืช ืžื‘ืœื™ ืœื”ื–ื™ื– ืืช ื›ืคื•ืช ื”ืจื’ืœื™ื™ื.

PROJECT, DON'T REACH

ื ืงื•ื“ืช ื”ื”ืชื—ืœื” ืฉืœ ื”ืžืจื—ืง ื”ื™ื ืœื“ื—ื•ืฃ ืืช ื”ืงืจืงืข ืื—ื•ืจื” ื—ื–ืง ื‘ืžืงื•ื ืœื”ืจื—ื™ื‘ ืืช ื”ืจื’ืœื™ื™ื ืงื“ื™ืžื”.

ืื ืจืง ืชื•ืฆื™ื ืืช ื”ืจื’ืœื™ื™ื ื”ื—ื•ืฆื” ื›ื“ื™ ืœื”ืืจื™ืš ืืช ื”ื ื—ื™ืชื”, ื”ืชื—ืช ืฉืœืš ื™ื™ืฉืืจ ืžืื—ื•ืจื™ ื”ืจื’ืœื™ื™ื ื•ืืชื” ืชื™ืคื•ืœ ืœืื—ื•ืจ. ื‘ืจื’ืข ื”ื”ืžืจืื”, ื•ื“ื ืฉื›ืœ ื”ื’ื•ืฃ ืฉืœืš ื ืข ืงื“ื™ืžื”.

ืชื ื•ื“ื•ืช ื–ืจื•ืข ืžืฉืžืฉื•ืช ืœืกื™ื•ืข ื‘ื”ื ืขื” ืืš ืขื•ืฉื™ื ื–ืืช ืžื‘ืœื™ ืœื”ืคืจื™ืข ืœื™ื™ืฉื•ืจ ื”ื’ื•.

ืงืคื™ืฆื” ืจื—ื‘ื” โ€” ื ืงื•ื“ืช ื”ื”ืชื—ืœื” ืฉืœ ื”ืžืจื—ืง ื”ื™ื ืœื“ื—ื•ืฃ ืืช ื”ืงืจืงืข ืื—ื•ืจื” ื—ื–ืง ื‘ืžืงื•ื ืœื”ืจื—ื™ื‘ ืืช ื”ืจื’ืœื™ื™ื ืงื“ื™ืžื”.
ื ืงื•ื“ืช ื”ื”ืชื—ืœื” ืฉืœ ื”ืžืจื—ืง ื”ื™ื ืœื“ื—ื•ืฃ ืืช ื”ืงืจืงืข ืื—ื•ืจื” ื—ื–ืง ื‘ืžืงื•ื ืœื”ืจื—ื™ื‘ ืืช ื”ืจื’ืœื™ื™ื ืงื“ื™ืžื”.

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ืจืžื– ืœื ืกื•ืช ืžื™ื“: "ื“ื—ืฃ ืืช ื”ืจืฆืคื” ืœืื—ื•ืจ ื•ืชื ื—ืช ื‘ืฉืงื˜."

STICK THE LANDING

ื”ืžืจื—ืง ื ืกืคืจ ืจืง ืื ืืชื” ื™ื›ื•ืœ ืœืขืฆื•ืจ ืžื‘ืœื™ ืœื”ื–ื™ื– ืืช ื”ืจื’ืœื™ื™ื ืœืื—ืจ ื”ื ื—ื™ืชื”

ืื ืืชื” ืงื•ืคืฅ ืงื“ื™ืžื” ืื• ืžื•ืฉื™ื˜ ื™ื“ ืื—ื•ืจื” ืœืื—ืจ ื”ื ื—ื™ืชื”, ื”ืžืจื—ืง ื”ื ื•ื›ื—ื™ ืฉืœืš ืื™ื ื• ื‘ืฉืœื™ื˜ืชืš. ืงืจื‘ ืืช ืงื• ื”ืžื˜ืจื”.

ื”ื‘ืจื›ื™ื™ื ืฉืœืš ืฆืจื™ื›ื•ืช ืœืขืงื•ื‘ ืื—ืจ ื›ื™ื•ื•ืŸ ื”ืืฆื‘ืขื•ืช ื•ื”ืœื—ืฅ ืฆืจื™ืš ืœื”ื™ื•ืช ืžื•ืคืฅ ื‘ืื•ืคืŸ ืฉื•ื•ื” ืขืœ ืคื ื™ ืฉืชื™ ื›ืคื•ืช ื”ืจื’ืœื™ื™ื.

ืงืคื™ืฆื” ืจื—ื‘ื” โ€” ื”ืžืจื—ืง ื ืกืคืจ ืจืง ืื ืืชื” ื™ื›ื•ืœ ืœืขืฆื•ืจ ืžื‘ืœื™ ืœื”ื–ื™ื– ืืช ื”ืจื’ืœื™ื™ื ืœืื—ืจ ื”ื ื—ื™ืชื”
ื”ืžืจื—ืง ื ืกืคืจ ืจืง ืื ืืชื” ื™ื›ื•ืœ ืœืขืฆื•ืจ ืžื‘ืœื™ ืœื”ื–ื™ื– ืืช ื”ืจื’ืœื™ื™ื ืœืื—ืจ ื”ื ื—ื™ืชื”

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

ืชืงื ื• ืืช ืกื™ื‘ืช ื”ื˜ืขื•ืช, ืœื ืจืง ืืช ื”ืžืจืื” ืฉืœื”

ืงืจืงืข ืขื ืจื’ืœื™ื™ื ืงื“ื™ืžื” ื‘ืœื‘ื“

ืžื” ืจื•ืื™ื
ืœื™ืคื•ืœ ืœืื—ื•ืจ ืœืื—ืจ ื”ื ื—ื™ืชื” ืขื ื”ื™ืจื›ื™ื™ื ืžืื—ื•ืจื™ ื”ืจื’ืœื™ื™ื.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื ื™ืกื™ื•ืŸ ืœื”ื’ื“ื™ืœ ืืช ื”ืžืจื—ืง ืฉื ืจืฉื ื‘ืžืงื•ื ื“ื—ืฃ.
ื›ื™ืฆื“ ืœืชืงืŸ
ืงืฆืจ ืืช ืžืจื—ืง ื”ื™ืขื“ ืฉืœืš ื•ืชืจื’ืœ ืงืคื™ืฆื•ืช ืงืฆืจื•ืช ืฉืฉื•ืœื—ื•ืช ืืช ื›ืœ ื’ื•ืคืš ืงื“ื™ืžื”.

ืจื’ืœ ืื—ืช ืžืžืจื™ืื” ืื• ื ื•ื—ืชืช ืจืืฉื•ื ื”

ืžื” ืจื•ืื™ื
ื”ื’ื•ืฃ ืžืกืชื•ื‘ื‘ ื•ื”ืคื’ื™ืขื” ืžืชืจื›ื–ืช ื‘ื‘ืจืš ืื—ืช.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืœื—ืฅ ื‘ืจื’ืœ ืฉืžืืœ ื•ื™ืžื™ืŸ ื•ื”ื ื“ืช ื”ื™ื“ ืื™ื ื ืกื™ืžื˜ืจื™ื™ื.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ืคืกืง ืœื—ื–ื•ืจ ื•ืœื‘ื“ื•ืง ืื ื™ืฉ ื”ืžืจืื” ื•ื ื—ื™ืชื” ื‘ื•-ื–ืžื ื™ืช ืฉืœ ืฉืชื™ ื”ืจื’ืœื™ื™ื ื‘ืงืคื™ืฆื” ื ืžื•ื›ื”.

ื‘ืจื›ื™ื™ื ืžื•ืฆืžื“ื•ืช ื‘ืขืช ื”ื ื—ื™ืชื”

ืžื” ืจื•ืื™ื
ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ืคืฉื•ืงื•ืช, ืืš ืฉืชื™ ื”ื‘ืจื›ื™ื™ื ื ืฉืžื˜ื•ืช ืคื ื™ืžื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื”ืžืจื—ืง ื•ื”ืขื™ื™ืคื•ืช ืขืœื• ืขืœ ื‘ืงืจืช ื”ื ื—ื™ืชื”.
ื›ื™ืฆื“ ืœืชืงืŸ
ืชื—ื™ืœื” ืชืจื’ืœ ืกืงื•ื•ืื˜ ื ื—ื™ืชื”, ื”ื•ืจื™ื“ ืืช ื”ืžืจื—ืง ื•ืฉืžื•ืจ ืืช ื”ื‘ืจื›ื™ื™ื ืœื›ื™ื•ื•ืŸ ื‘ื”ื•ื ื•ืชื™ืš.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

ื”ืชืื™ืžื• ืืช ื”ืงื•ืฉื™ ืœืคื ื™ ื”ื•ืกืคืช ืขื•ืžืก

01

Squat and Reach

ืœืžื“ ืžืงื“ืฉ ืžืฉื•ืœืฉ ืžื”ื™ืจ ืžื‘ืœื™ ืœืงืคื•ืฅ.

02

ืงืคื™ืฆื” ืงืฆืจื” ื•ืžืงืœ

ื ื•ื—ืช ืขืœ ืฉืชื™ ื”ืจื’ืœื™ื™ื ื•ื”ืฉื”ื” ืœืžืฉืš 2 ืฉื ื™ื•ืช.

03

ืงืคื™ืฆื” ืจื—ื‘ื”

ื”ื’ื“ืœ ืืช ื”ืžืจื—ืง ืชื•ืš ืฉืžื™ืจื” ืขืœ ื ื—ื™ืชื” ื™ืฆื™ื‘ื”.

04

ืงืคื™ืฆื” ืจื—ื‘ื” ืžืชืžืฉื›ืช

ืžื•ืกื™ืฃ ืชื’ื•ื‘ืชื™ื•ืช ืจืง ืœืื—ืจ ืฉืœื™ื˜ื” ื‘ื ื—ื™ืชื” ื‘ื•ื“ื“ืช.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ื‘ืฆืข ืœืื—ืจ ื—ื™ืžื•ื ื›ืืฉืจ ื”ืขื™ื™ืคื•ืช ื ืžื•ื›ื” ื•ืืœ ืชื‘ืฆืข ืืช ื›ืœ ื”ื—ื–ืจื•ืช ื‘ืžืจื—ืง ืžืงืกื™ืžืœื™. ื‘ืจื’ืข ืฉืื™ื›ื•ืช ื”ื ื—ื™ืชื” ืื• ื”ืžื”ื™ืจื•ืช ืฉืœืš ื™ื•ืจื“ืช, ืกื™ื™ื ืืช ื”ืกื˜.

ืกืคื™ืจื”

3-5 ืคืขืžื™ื

ืื™ืคื•ืก ืžืœื ืœืื—ืจ ื›ืœ ื ื—ื™ืชื” ื—ื•ื–ืจืช

ืกื˜

3โ€“5 ืกื˜ื™ื

90โ€“180 ืฉื ื™ื•ืช ื”ืชืื•ืฉืฉื•ืช ื‘ื™ืŸ ืกื˜ื™ื

ืชื“ืจ

1-2 ืคืขืžื™ื ื‘ืฉื‘ื•ืข

ื ื”ืœื• ื™ื—ื“ ืืช ืกืคื™ืจืช ื”ื ื—ื™ืชื•ืช ื”ืงืคื™ืฆื•ืช ื”ืฉื‘ื•ืขื™ื•ืช

  • ืžื’ื“ื™ืœ ืžืขื˜ ืืช ื”ืžืจื—ืง ืจืง ื›ืืฉืจ ื ืฉืžืจืช ื ื—ื™ืชื” ืกื˜ื˜ื™ืช ืฉืœ 2 ืฉื ื™ื•ืช.
  • ืกื™ื™ื ืืช ื”ืกื˜ ืื ืืชื” ื—ื•ื•ื” ื”ืžืจืื” ื-ืกื™ืžื˜ืจื™, ืชื ื•ืขืช ื›ืฃ ื”ืจื’ืœ ืื• ืงืจื™ืกืช ื‘ืจื›ื™ื™ื.
  • ื”ื™ืžื ืข ืžื ื™ืกื™ื•ื ื•ืช ืžืจื—ืง ืžืจื‘ื™ ืจืฆื•ืคื™ื ื‘ื–ืžืŸ ืขื™ื™ืคื•ืช.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ื”ืื ืื•ื›ืœ ืœืงื—ืช ืฆืขื“ ืงื“ื™ืžื” ืœืื—ืจ ื”ื ื—ื™ืชื”?

ืœืื™ื›ื•ืช ื”ืื™ืžื•ืŸ, ื”ืฉืชืžืฉ ื‘ืžืจื—ืง ืฉืืชื” ื™ื›ื•ืœ ืœืขืฆื•ืจ ืžื‘ืœื™ ืœื”ื–ื™ื– ืืช ื”ืจื’ืœื™ื™ื. ืฆืขื“ ืื—ื“ ื”ื•ื ืกื™ืžืŸ ืœื›ืš ืฉื”ืžืจื—ืง ื”ื ื•ื›ื—ื™ ืžื•ืคืจื–.

ื”ืื ืื•ื›ืœ ืœื”ืฉืชืžืฉ ื‘ื”ื ืคืช ื–ืจื•ืขื•ืช?

ื›ืŸ. ื”ื ืคืช ื–ืจื•ืข ืžืกื™ื™ืขืช ืœื”ื ืขื” ืื•ืคืงื™ืช. ืขื ื–ืืช, ืฆื“ ืฉืžืืœ ื•ื™ืžื™ืŸ ื—ื™ื™ื‘ื™ื ืœื”ื™ื•ืช ืกื™ืžื˜ืจื™ื™ื ื•ืœื ืœื”ืคืจื™ืข ืœื”ื›ื ืช ื”ื ื—ื™ืชื”.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. ACE - ืงืคื™ืฆืช ืกืงื•ื•ืื˜
  2. 2. NSCA - ืื™ืžื•ืŸ ืคืœื™ื•ืžื˜ืจื™

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื

ืขืžื“ืช ื”ืชื—ืœื” ืฉืœ ืฉื›ื™ื‘ื” ืœืžืขืœื” ื”ืžืจืื” ืืช ื ืงื•ื“ื•ืช ื”ืžื’ืข ืฉืœ ื”ื™ื“ ื•ื”ืจื’ืœ ื•ืืช ืงื• ื”ื™ื™ืฉื•ืจ ืžื”ืจืืฉ ื•ืขื“ ื”ืงืจืกื•ืœื™ื™ื

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื”

Push-Up

ืคื•ืฉ ืืค ื™ื”ืœื•ื ื›ืฉื”ื™ื“ื™ื™ื ืฆืžื•ื“ื•ืช ื–ื• ืœื–ื• ื•ื”ื›ืชืคื™ื™ื, ื”ื™ืจื›ื™ื™ื ื•ื”ืขืงื‘ื™ื ื‘ืงื• ื™ืฉืจ

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื™ื”ืœื•ื

Diamond Push-Up

ืžื—ื ื›ืคื™ื™ื ื‘ืขืžื“ืช ืชื—ื™ืœืช ื“ื—ื™ืคื” ืขื ื”ื’ื•ืฃ ื‘ืงื• ื™ืฉืจ ื‘ืžื”ืœืš ื™ืจื™ื“ื” ืžื‘ื•ืงืจืช

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ืžื—ื™ืืช ื›ืฃ

Clap Push-Up

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื