ืžื“ืจื™ืš ืงืคื™ืฆืช ืขื•ืžืง

Depth 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™ื

DEPTH JUMP

ืงืคื™ืฆืช ืขื•ืžืง ื”ื™ื ืœื ืชืจื’ื™ืœ ืื•ืžืฅ ืฉื‘ื• ืืชื” ืงื•ืคืฅ ืžืงื•ืคืกื” ื’ื‘ื•ื”ื”, ืืœื ืชืจื’ื™ืœ ืชื’ื•ื‘ืชื™ื•ืช ืžืชืงื“ื ืฉื‘ื• ืืชื” ืœื•ืงื— ื‘ืžื”ื™ืจื•ืช ื”ืฉืคืขื” ื ืžื•ื›ื” ืฉืœ ื”ื ืคื™ืœื” ื•ืงื•ืคืฅ ื™ืฉืจ ื‘ื—ื–ืจื” ืœืžืขืœื”.

ืงืคื™ืฆื•ืช ืขื•ืžืง ื ืขืฉื•ืช ืขืœ ื™ื“ื™ ื™ืจื™ื“ื” ืžื”ืงื•ืคืกื” ืขืœ ืจื’ืœ ืื—ืช ื•ืžื™ื“ ืœืื—ืจ ื”ื ื—ื™ืชื” ืขืœ ืฉืชื™ ื”ืจื’ืœื™ื™ื, ื“ื—ื™ืคื” ืžื”ืงืจืงืข ื›ืžื” ืฉื™ื•ืชืจ ืงืฆืจ ื›ื“ื™ ืœืขื‘ื•ืจ ืœืงืคื™ืฆื” ืื ื›ื™ืช. ื˜ื™ืคื•ืช ื’ื‘ื•ื”ื•ืช ื™ื•ืชืจ ืœื ืชืžื™ื“ ืืคืงื˜ื™ื‘ื™ื•ืช, ื•ื”ืŸ ืžืื‘ื“ื•ืช ืืช ื™ืขื“ื™ ื”ื”ื™ืขื ื•ืช ืฉืœื”ืŸ ืื ืœื•ืงื— ืœื”ืŸ ื–ืžืŸ ืจื‘ ื™ื•ืชืจ ืœืกืคื•ื’ ืืช ื”ื”ืฉืคืขื” ื•ืœืฉื‘ืช ืขืžื•ืง ืžื“ื™ ืื• ืื ื™ื™ืฉื•ืจ ื”ื ื—ื™ืชื” ืฉืœื”ื ืžื•ืคืจืข. ื”ืฉืชืžืฉ ื‘ื›ืžื•ื™ื•ืช ืงื˜ื ื•ืช ืขืœ ืงื•ืคืกืื•ืช ื ืžื•ื›ื•ืช ืจืง ืขืœ ื™ื“ื™ ืžืืžื ื™ื ืžื™ื•ืžื ื™ื ืžืกืคื™ืง ืขื ืงืคื™ืฆื•ืช ืจื’ื™ืœื•ืช ื•ื ื—ื™ืชื”.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
ืืจื‘ืข ืจืืฉื™, gluteus maximus, ืฉื•ืงื™ื™ื
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
ืžstrings, ืงื•ืžืคืœืงืก ื’ื™ื“ ืื›ื™ืœืก, ืœื™ื‘ื”
ืจืžืช ืงื•ืฉื™
ืžืชืงื“ื
ืกื•ื’ ืชื ื•ืขื”
ืงืคื™ืฆื” ืื ื›ื™ืช ืžื’ื™ื‘ื” ืœืื—ืจ ื ื—ื™ืชื” ื‘ืฆื ื™ื—ื”
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ ืงืคื™ืฆืช ืขื•ืžืง

ื”ืื ื›ื›ืœ ืฉื”ืชื™ื‘ื” ื’ื‘ื•ื”ื” ื™ื•ืชืจ ื›ืš ื˜ื•ื‘ ื™ื•ืชืจ?

ืœื. ืื ื”ื•ื ื’ื‘ื•ื” ืžื“ื™, ื–ืžืŸ ื”ืžื’ืข ื™ืชืืจืš ื•ื”ื™ื™ืฉื•ืจ ื™ืฉื‘ืฉ. ื”ืคืงืช ืชื’ื•ื‘ื” ืžื”ื™ืจื” ื•ื™ืฆื™ื‘ื” ื‘ื’ื•ื‘ื” ื”ื ืžื•ืš ื‘ื™ื•ืชืจ ื”ื™ื ื‘ืจืืฉ ืกื“ืจ ื”ืขื“ื™ืคื•ื™ื•ืช.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

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

ืขื•ืžื“ ืขืœ ืงื•ืคืกืช ืคืœื™ื• ื ืžื•ื›ื”, ืžืชื›ื•ื ืŸ ืœืงืคื™ืฆื” ืœืขื•ืžืง.
ื”ืฉืชืžืฉ ื‘ืชื™ื‘ื” ื ืžื•ื›ื” ื‘ื”ืชื—ืœื” ื•ืคื ื” ืืช ืฉื˜ื— ื”ื ื—ื™ืชื” ื”ืงื“ืžื™. ื‘ืžืงื•ื ืœืงืคื•ืฅ ืžื”ืงื•ืคืกื”, ื”ื•ืฆื™ืื• ืจื’ืœ ืื—ืช ื•ืชื ื• ืœื’ื•ืฃ ืœื™ืคื•ืœ ื‘ืื•ืคืŸ ื˜ื‘ืขื™.
  1. 1

    ื”ื›ืŸ ืงื•ืคืกื” ื ืžื•ื›ื” ื•ืžืกืคื™ืง ืžืงื•ื

    ื”ืชื—ืœ ืขื ืงื•ืคืกื” ื ืžื•ื›ื” ื•ื™ืฆื™ื‘ื” ื‘ื’ื•ื‘ื” ืฉืœ ื›-15 ืขื“ 30 ืก"ืž. ื ืงื” ืืช ืื–ื•ืจ ื”ื ื—ื™ืชื” ืžื•ืœ ื”ืชื™ื‘ื” ื•ืืช ื›ืœ ื”ืฉื˜ื— ื”ืขืœื™ื•ืŸ.

  2. 2

    ืืœ ืชืงืคื•ืฅ, ืจื“ื• ืขืœ ืจื’ืœ ืื—ืช

    ืฆืขื“ ืงื“ื™ืžื” ืžืงืฆื” ื”ืงื•ืคืกื” ื•ืชืŸ ืœื’ื•ืคืš ืœื™ืคื•ืœ ื‘ืื•ืคืŸ ื˜ื‘ืขื™. ืืœ ืชืงืคื•ืฅ ืœืžืขืœื” ืื• ืœื–ื ืง ืงื“ื™ืžื” ืจื—ื•ืง ืžืื•ื“.

  3. 3

    ื”ืจื ื‘ืฉืชื™ ื”ืจื’ืœื™ื™ื ื•ื“ื—ืฃ ืžื™ื“ ืœืจืฆืคื”

    ื’ืข ื‘ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ื”ืืžืฆืขื™ื•ืช ืฉืœ ืฉืชื™ ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ื‘ืขืจืš ื‘ืื•ืชื• ื–ืžืŸ ื•ื”ื ื— ืืช ื”ื‘ืจื›ื™ื™ื ืœื›ื™ื•ื•ืŸ ื‘ื”ื•ื ื•ืชื™ืš. ื‘ืžืงื•ื ืœืฉืงื•ืข ืขืžื•ืง, ืงืคื•ืฅ ืžื™ื“ ื›ืœืคื™ ืžืขืœื” ื‘ืขื–ืจืช ื”ื’ืžื™ืฉื•ืช ืฉืœ ื”ืงืจืกื•ืœื™ื™ื, ื”ื‘ืจื›ื™ื™ื ื•ืžืคืจืงื™ ื”ื™ืจืš.

  4. 4

    ื ื—ื™ืชื” ืฉื ื™ื™ื” ืœืขืฆื™ืจื” ืจื›ื”

    ืœืื—ืจ ืงืคื™ืฆื” ืฉื•ื‘, ื›ื•ืคืฃ ืืช ื›ืœ ืฉืœื•ืฉืช ื”ืžืคืจืงื™ื ื‘ืžื™ื“ื” ืžืกืคืงืช ื›ื“ื™ ืœืกืคื•ื’ ืืช ื”ื–ืขื–ื•ืข ื•ืœืฉืžื•ืจ ืขืœ ืื™ื–ื•ืŸ ืœืžืฉืš 2 ืฉื ื™ื•ืช. ื—ื–ื•ืจ ืืœ ื”ืชื™ื‘ื” ื•ื‘ืฆืข ืื™ืคื•ืก ืžืœื.

STEP, DON'T JUMP

ื”ื™ืจื™ื“ื” ื”ืจืืฉื•ื ื” ืฆืจื™ื›ื” ืœื”ื™ื•ืช ื’ื‘ื•ื”ื” ืจืง ื›ืžื• ื”ืงื•ืคืกื” ื›ื“ื™ ืœื”ื‘ื˜ื™ื— ื”ืฉื•ื•ืื” ืขืงื‘ื™ืช ืฉืœ ื”ื™ืขื ื•ืช

ืงืคื™ืฆื” ืžื”ืงื•ืคืกื” ืžื’ื“ื™ืœื” ืืช ื’ื•ื‘ื” ื”ื ืคื™ืœื” ื‘ืคื•ืขืœ, ื•ืžื’ื“ื™ืœื” ืืช ื•ืจื™ืืฆื™ื•ืช ื”ื”ืฉืคืขื” ื•ื”ื—ื–ืจื”. ื”ื•ืฆื™ื ืจื’ืœ ืื—ืช ื”ื—ื•ืฆื” ื•ืืคืฉืจ ืœืžืจื›ื– ื”ื›ื•ื‘ื“ ืฉืœืš ืœืขื‘ื•ืจ ืขืœ ื”ืงืฆื”.

ืขืœื™ืš ืœื”ื™ื•ืช ืžืกื•ื’ืœ ืœื—ื–ื•ืจ ืขืœ ืื•ืชื” ื™ืจื™ื“ื” ื•ืžื’ืข ื‘ื•-ื–ืžื ื™ืช ืขื ืฉืชื™ ื”ืจื’ืœื™ื™ื ืœืคื ื™ ื”ื’ื“ืœืช ื’ื•ื‘ื” ื”ืชื™ื‘ื”.

ืงืคื™ืฆืช ืขื•ืžืง โ€” ื”ื™ืจื™ื“ื” ื”ืจืืฉื•ื ื” ืฆืจื™ื›ื” ืœื”ื™ื•ืช ื’ื‘ื•ื”ื” ืจืง ื›ืžื• ื”ืงื•ืคืกื” ื›ื“ื™ ืœื”ื‘ื˜ื™ื— ื”ืฉื•ื•ืื” ืขืงื‘ื™ืช ืฉืœ ื”ื™ืขื ื•ืช
ื”ื™ืจื™ื“ื” ื”ืจืืฉื•ื ื” ืฆืจื™ื›ื” ืœื”ื™ื•ืช ื’ื‘ื•ื”ื” ืจืง ื›ืžื• ื”ืงื•ืคืกื” ื›ื“ื™ ืœื”ื‘ื˜ื™ื— ื”ืฉื•ื•ืื” ืขืงื‘ื™ืช ืฉืœ ื”ื™ืขื ื•ืช

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ืกื™ืžืŸ ืœืฉื™ืžื•ืฉ ืžื™ื™ื“ื™: "ืจื“ ืœืžื˜ื”, ื”ื•ืฉื˜ ื™ื“ ืงืฆืจ, ื•ืขืœื” ื™ืฉืจ ืœืžืขืœื”."

SHORT CONTACT

ืžื’ืข ืขื ื”ืงืจืงืข ืฆืจื™ืš ืœื”ื™ื•ืช ืงืฆืจ ืืš ืœื ืงืคื•ืฅ ื‘ื‘ืจื›ื™ื™ื ื ื•ืงืฉื•ืช

ืžืคืจืงื™ ื”ืงืจืกื•ืœ, ื”ื‘ืจืš ื•ื”ื™ืจื›ื™ื™ื ื—ื™ื™ื‘ื™ื ืœื”ืชื›ื•ืคืฃ ื–ื” ืœื–ื” ื‘ืžื™ื“ื” ืงื˜ื ื” ื›ื“ื™ ืœืื—ืกืŸ ืืช ื”ื”ืœื ื•ืœื”ืชื™ื™ืฉืจ ืžื™ื“. ืื ื”ื‘ืจื›ื™ื™ื ื ื ืขืœื•ืช ืื• ืžื•ื›ื ืกื•ืช ืคื ื™ืžื”, ื”ืขื•ืฆืžื” ืžื•ื’ื–ืžืช.

ืื ืืชื” ื™ื•ืฉื‘ ืขืžื•ืง ืœืื—ืจ ื”ื ื—ื™ืชื”, ืขืฆื•ืจ ื•ืื– ืงื•ืคืฅ, ื–ื” ื”ื•ืคืš ืœืงืคื™ืฆื” ื ืคืจื“ืช ื‘ืžืงื•ื ืœืงืคื•ืฅ ื˜ื™ืคื”. ื”ื•ืจื“ ืืช ื”ืงื•ืคืกื”.

ืงืคื™ืฆืช ืขื•ืžืง โ€” ืžื’ืข ืขื ื”ืงืจืงืข ืฆืจื™ืš ืœื”ื™ื•ืช ืงืฆืจ ืืš ืœื ืงืคื•ืฅ ื‘ื‘ืจื›ื™ื™ื ื ื•ืงืฉื•ืช
ืžื’ืข ืขื ื”ืงืจืงืข ืฆืจื™ืš ืœื”ื™ื•ืช ืงืฆืจ ืืš ืœื ืงืคื•ืฅ ื‘ื‘ืจื›ื™ื™ื ื ื•ืงืฉื•ืช

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

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

ืงื•ืคืฅ ืžื”ืงื•ืคืกื”

ืžื” ืจื•ืื™ื
ื”ื ืคื™ืœื” ืฉื•ื ื” ื‘ื›ืœ ืคืขื ื•ื”ืฉืคืขืช ื”ื ื—ื™ืชื” ืžื•ืจื’ืฉืช ื‘ืื•ืคืŸ ืžืฉืžืขื•ืชื™.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื‘ื™ืฆืข ืงืคื™ืฆื” ื ื•ืกืคืช ื‘ื ื•ืกืฃ ืœื’ื•ื‘ื” ื”ืชื™ื‘ื”.
ื›ื™ืฆื“ ืœืชืงืŸ
ืฉื™ื ืจื’ืœ ืื—ืช ืงื“ื™ืžื”, ืฆื ื— ื‘ื˜ื‘ืขื™ื•ืช ื•ืืœ ืชืงืคื•ืฅ ืขืœ ื”ืงื•ืคืกื”.

ืฆื ื— ืขืžื•ืง ื‘ื ื—ื™ืชื” ื”ืจืืฉื•ื ื”.

ืžื” ืจื•ืื™ื
ืžื’ืข ืงืจืงืข ืืจื•ืš ื•ื”ืฉื”ื” ื›ืžื• ืกืงื•ื•ืื˜ ืœืคื ื™ ืฉืงื•ืคืฆื™ื ืฉื•ื‘.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื’ื•ื‘ื” ื”ื ืคื™ืœื” ืขื•ืœื” ืขืœ ื™ื›ื•ืœืช ื”ืชื’ื•ื‘ื” ืื• ื˜ื›ื ื™ืงืช ื”ื ื—ื™ืชื” ืœื•ืงื” ื‘ื—ืกืจ.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ื•ืจื™ื“ื• ืืช ื”ืชื™ื‘ื” ื•ื—ื–ืจื• ืœื ื—ื™ืชื” ื•ืœืงืคื™ืฆื•ืช ืคื•ื’ื• ื ืžื•ื›ื•ืช.

ืงืคื•ืฅ ืฉื•ื‘ ืขื ื‘ืจื›ื™ื™ื ืžืคื•ืœื•ืช ืคื ื™ืžื”

ืžื” ืจื•ืื™ื
ื‘ืžื’ืข ืจืืฉื•ืŸ, ื”ื‘ืจื›ื™ื™ื ื ืžืฆืื•ืช ื‘ืชื•ืš ื”ืืฆื‘ืขื•ืช ื•ื”ืœื—ืฅ ืขืœ ืฉืชื™ ื”ืจื’ืœื™ื™ื ืฉื•ื ื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื”ื”ืฉืคืขื” ื•ื”ืžื”ื™ืจื•ืช ื”ืŸ ื›ืขืช ืžืขื‘ืจ ืœืฉืœื™ื˜ื” ื—ื“ ืฆื“ื“ื™ืช.
ื›ื™ืฆื“ ืœืชืงืŸ
ืขืฆื•ืจ ืžื™ื“ ื•ืœืžื“ ืžื—ื“ืฉ ืืช ื™ื™ืฉื•ืจ ื”ื ื—ื™ืชื” ืฉืœ ืฉื ื™ ืจื’ืœ ืžื’ื•ื‘ื” ื ืžื•ืš ื™ื•ืชืจ.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

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

01

ื”ืฆืžื“ ื•ื”ื™ืฆืžื“

ืœืžื“ ืชื ื•ื—ืช ื ื—ื™ืชื” ืžื”ื™ืจื” ืžื’ื•ื‘ื” ื ืžื•ืš.

02

ื ื—ื™ืชืช ืงื•ืคืกื” ื ืžื•ื›ื”

ื”ืคืกืง ืœื ื—ื•ืช ืขืœ ืฉืชื™ ื”ืจื’ืœื™ื™ื ืžื‘ืœื™ ืœืงืคื•ืฅ ืžื—ื“ืฉ.

03

Pogo Jump

ืชืจื’ืœ ืžื’ืข ืงืจืงืข ืงืฆืจ ื•ื’ืžื™ืฉื•ืช ื”ืงืจืกื•ืœ.

04

ืงืคื™ืฆื” ื‘ืขื•ืžืง ื ืžื•ืš

ืงืคื™ืฆื•ืช ืชื’ื•ื‘ืชื™ื•ืช ืฉืœ ื”ืฉืจืฉืจืช ื›ืืฉืจ ื™ื™ืฉื•ืจ ื”ื ื—ื™ืชื” ื™ืฆื™ื‘.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ื–ื”ื• ืชืจื’ื™ืœ ืžืชืงื“ื ืฉืžืคืขื™ืœ ืขื•ืžืก ืจื‘ ืขืœ ืžืขืจื›ืช ื”ืขืฆื‘ื™ื ื•ื”ื’ื™ื“ื™ื, ืœื›ืŸ ื‘ืฆืข ื›ืžื•ื™ื•ืช ืงื˜ื ื•ืช ื‘ืœื‘ื“ ืžื™ื“ ืœืื—ืจ ื”ื—ื™ืžื•ื. ื–ืžืŸ ืžื’ืข, ื’ื•ื‘ื” ืงืคื™ืฆื” ืžื—ื“ืฉ ื•ื™ื™ืฉื•ืจ ื”ื ื”ืงืจื™ื˜ืจื™ื•ื ื™ื ื•ืœื ื”ื’ื•ื‘ื”.

ืกืคื™ืจื”

2-5 ืคืขืžื™ื

ืื™ืคื•ืก ืžืœื ื‘ื›ืœ ืชื™ื‘ืช ืื™ื˜ืจืฆื™ื”

ืกื˜

3โ€“5 ืกื˜ื™ื

2-3 ื“ืงื•ืช ื”ืชืื•ืฉืฉื•ืช ื‘ื™ืŸ ืกื˜ื™ื

ืชื“ืจ

1-2 ืคืขืžื™ื ื‘ืฉื‘ื•ืข

ืžืกืคืจ ืžื•ื’ื‘ืœ ืฉืœ ืื ืฉื™ ืงืฉืจ ืขื ืงืคื™ืฆื•ืช ืื—ืจื•ืช ื‘ืขืฆื™ืžื•ืช ื’ื‘ื•ื”ื”

  • ื”ื’ื“ืœ ื—ื–ืจื•ืช ื‘ืื•ืชื• ื’ื•ื‘ื” ืจืง ื›ืืฉืจ ืžื’ืข ืงืฆืจ ื•ืงืคื™ืฆื” ืื ื›ื™ืช ื ืฉืžืจื™ื.
  • ืื ืืชื” ื—ื•ื•ื” ื ื—ื™ืชื•ืช ืขืžื•ืงื•ืช, ืงืจื™ืกืช ื‘ืจื›ื™ื™ื ืื• ืงืคื™ืฆื” ืœื ื˜ื•ื‘ื”, ืกื™ื™ื ืืช ื”ืกื˜.
  • ื’ื ืื ื”ื˜ื›ื ื•ืœื•ื’ื™ื” ืžื•ืฉืœืžืช, ื’ื•ื‘ื” ื”ืชื™ื‘ื” ืžื•ื’ื‘ื” ืจืง ืžืขื˜ ื•ืื™ื ื• ืžื›ื•ื•ืŸ ืœื’ื•ื‘ื” ื”ืžืจื‘ื™.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ื”ืื ืขืœื™ ืœืงืคื•ืฅ ืžื™ื“ ืขื ื”ื ื—ื™ืชื” ื”ืจืืฉื•ื ื” ืฉืœื™?

ื›ืŸ, ืื ื–ื” ื™ืขื“ ืชื’ื•ื‘ืชื™, ืงืคื•ืฅ ืžื™ื“ ืœืื—ืจ ืžื’ืข ืงืฆืจ, ืื‘ืœ ืื ื–ื” ืœื ื™ื™ืฉื•ืจ, ืืœ ืชื ืกื” ืืช ื–ื”. ืจืืฉื™ืช, ืืชื” ืฆืจื™ืš ืœื”ื™ื•ืช ืžื™ื•ืžืŸ ื‘ื ื—ื™ืชื” ื‘ืฆื ื™ื—ื”.

ืžื” ื”ื”ื‘ื“ืœ ื‘ื™ืŸ ืงืคื™ืฆื•ืช ืขื•ืžืง ืœืงืคื™ืฆื•ืช ืงื•ืคืกื”?

ืงืคื™ืฆืช ืขื•ืžืง ืœื•ืงื—ืช ืืช ื”ื”ืฉืคืขื” ืฉืœ ื™ืฆื™ืื” ืžื”ืงื•ืคืกื” ื•ืงื•ืคืฆืช ืœืื—ื•ืจ ืžื™ื“, ื‘ืขื•ื“ ืงื•ืคืกื” ืงื•ืคืฆืช ืžื”ืจืฆืคื” ืืœ ื”ืชื™ื‘ื”. ื”ื ื—ื™ืชื” ื•ื”ื”ื™ืขื ื•ืช ื”ื ื“ืจืฉื™ื ืฉื•ื ื™ื.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

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

ื’ื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™ื