ืžื“ืจื™ืš Lunge ืœืื—ื•ืจ

Reverse Lunge 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™ื

REVERSE LUNGE

ื ืคื™ืœื” ืœืื—ื•ืจ ื”ื™ื ืœื ืชืจื’ื™ืœ ืฉื‘ื• ืืชื” ื–ื•ืจืง ืืช ื›ืฃ ื”ืจื’ืœ ืฉืœืš ื”ืจื—ืง ืœืื—ื•ืจ, ืืœื ืชื ื•ืขื” ืฉืžื•ืจื™ื“ื” ืืช ื”ืื’ืŸ ืฉืœืš ืขืœ ื™ื“ื™ ืฉืžื™ืจื” ืขืœ ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ืฉืœืš ืงื‘ื•ืขื” ื•ื™ืฆื™ืจืช ืžืฉื˜ื— ืชืžื™ื›ื” ืขื ื›ืฃ ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช.

ืฆืขื™ื“ื” ืœืื—ื•ืจ ืžืืคืฉืจืช ืœืš ืœื–ื ืง ืชื•ืš ืฉืžื™ืจื” ืขืœ ืชื ื•ื—ืช ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ืฉืœืš, ืฉื™ื›ื•ืœื” ืœื”ืจื’ื™ืฉ ื›ืžื• ืคื’ื™ืขื” ื ืžื•ื›ื” ื™ื•ืชืจ ื‘ื ื—ื™ืชื” ื•ื“ืจื™ืฉืช ื”ืื˜ื” ื ืžื•ื›ื” ื™ื•ืชืจ ืžืืฉืจ ืชื ื•ืขื” ืงื“ื™ืžื”. ื•ื‘ื›ืœ ื–ืืช, ืื ื”ืฆืขื“ ืฉืœืš ืงืฆืจ ืื• ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ื‘ืงื• ืื—ื“, ืฉื™ื•ื•ื™ ื”ืžืฉืงืœ ื•ื™ื™ืฉื•ืจ ื”ื‘ืจื›ื™ื™ื ื™ืกื‘ืœื•. ื”ืฉืืจ ืืช ื›ืœ ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ืฉืœืš ืขืœ ื”ืจืฆืคื”, ื”ื•ืจื“ ืืช ื”ื‘ืจืš ื”ืื—ื•ืจื™ืช ืœืžื˜ื” ื•ื—ื–ื•ืจ ืœืžืจื›ื– ืขื ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
ืืจื‘ืข ืจืืฉื™ ื•ื’ืœื•ื˜ืื•ืก ืžืงืกื™ืžื•ืก
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
ืžื™ืชืจ ื”ื™ืจืš, gluteus medius, adductors, ืฉื•ืงื™ื™ื, ืœื™ื‘ื”
ืจืžืช ืงื•ืฉื™
ืžืชื—ื™ืœื™ื
ืกื•ื’ ืชื ื•ืขื”
Rear Step Lunge
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ Lunge ืœืื—ื•ืจ

ื”ืื ืชื ื•ืขื•ืช ื”ืคื•ื›ื•ืช ื˜ื•ื‘ื•ืช ื™ื•ืชืจ ืœื‘ืจื›ื™ื™ื ืฉืœืš?

ื™ืฉ ืื ืฉื™ื ืฉืžืจื’ื™ืฉื™ื ื™ื•ืชืจ ื‘ื ื•ื— ืขื ืจื’ืœ ืงื“ืžื™ืช ืงื‘ื•ืขื”, ืื‘ืœ ื–ื” ืœื ืื•ื˜ื•ืžื˜ื™ืช ื‘ื˜ื•ื— ื™ื•ืชืจ ืœื›ื•ืœื. ืื•ืจืš ืฆืขื“ ืœืœื ื›ืื‘ื™ื ื•ื ืชื™ื‘ ื‘ืจื›ื™ื™ื ื”ื ื”ืงืจื™ื˜ืจื™ื•ื ื™ื.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

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

ืขืžื“ืช ื”ืชื—ืœื” ืฉืœ ื–ืจื™ืงื” ื”ืคื•ื›ื” ืขื ืจื’ืœื™ื™ื ื‘ืจื•ื—ื‘ ื”ื™ืจื›ื™ื™ื ื•ืžื•ื›ื ื” ืœืฆืขื•ื“ ืื—ื•ืจื”.
ืฉืžื•ืจ ืขืœ ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ื‘ืฉืงื˜ ื•ื‘ื“ื•ืง ืืช ื”ืžืจื•ื•ื— ืœื“ืจื•ืš ืžืื—ื•ืจ. ืฉืžืจื• ืขืœ ืจื•ื—ื‘ ื”ื™ืจื›ื™ื™ื ื›ืš ืฉื›ืคื•ืช ื”ืจื’ืœื™ื™ื ืฉืœื›ื ืœื ืชื—ืคื•ืฃ ื‘ืงื• ืื—ื“.
  1. 1

    ื‘ื“ื•ืง ืืช ืžื™ืงื•ื ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ื•ืืช ื”ืžืจื•ื•ื— ื”ืื—ื•ืจื™

    ื”ื ื— ืืช ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ื‘ืจื•ื—ื‘ ื”ื™ืจื›ื™ื™ื ื•ืœื—ืฅ ืขืœ ืฉืœื•ืฉ ื ืงื•ื“ื•ืช ืฉืœ ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ืืœ ื”ืจืฆืคื”. ื•ื“ื ืฉืื™ืŸ ืžื›ืฉื•ืœื™ื ืื• ืื–ื•ืจื™ื ื—ืœืงืœืงื™ื ืžืื—ื•ืจื™ืš.

  2. 2

    ืฆืขื“ ืื—ื•ืจื” ื‘ืจื•ื—ื‘ ื”ื™ืจื›ื™ื™ื

    ืฉืœื— ืจื’ืœ ืื—ืช ืื—ื•ืจื” ื•ื’ืข ื‘ืจืฆืคื” ืขื ื”ืขืงื‘ ื”ืงื“ืžื™ ืฉืœืš. ืฉืžื•ืจ ืืช ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ืฉืœืš ืžืจื•ื•ื—ื•ืช ื™ืžื™ื ื” ื•ืฉืžืืœื” ื›ืš ืฉื”ืŸ ืœื ื—ื•ืคืคื•ืช, ื›ืžื• ื”ืœื™ื›ื•ืŸ ื‘ื—ื‘ืœ ื“ืง.

  3. 3

    ื”ื•ืจื“ ืืช ื”ื‘ืจืš ื”ืื—ื•ืจื™ืช ืœืžื˜ื”

    ืฉืืคื•, ื›ื•ืคืคื• ืืช ื”ื‘ืจืš ื”ืงื“ืžื™ืช ื•ืžืคืจืง ื”ื™ืจืš ื•ื”ื•ืจื™ื“ื• ืืช ื”ื‘ืจืš ื”ืื—ื•ืจื™ืช ืœื›ื™ื•ื•ืŸ ื”ืจืฆืคื”. ืฉืžื•ืจ ืขืœ ื”ื‘ืจืš ื”ืงื“ืžื™ืช ืฉืœืš ื›ืœืคื™ ื‘ื”ื•ื ื•ืชื™ืš.

  4. 4

    ื“ื—ืฃ ืขื ืจื’ืœ ืงื“ืžื™ืช ื›ื“ื™ ืœื—ื–ื•ืจ ืœืขืžื“ืช ื”ื”ืชื—ืœื”

    ื“ื—ืคื• ืœืจืฆืคื” ืขื ื›ืœ ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ื•ื”ื—ื–ืจื• ืืช ื›ืฃ ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช ืœืžืฆื‘ ื”ืžืงื•ืจื™. ื‘ืžืงื•ื ืœื–ืจื•ืง ืืช ืคืœื’ ื”ื’ื•ืฃ ื”ืขืœื™ื•ืŸ ืื• ืœื‘ืขื•ื˜ ื—ื–ืง ืขื ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช, ืงื•ื ืœื’ืžืจื™ ื•ื”ืชื—ื™ืœ ืืช ื”ื—ื–ืจื” ื”ื‘ืื”.

FRONT-LEG CONTROL

ื›ืฃ ื”ืจื’ืœ ื”ื ืขื” ื”ื™ื ื›ืฃ ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช, ืืš ื”ื”ืชื™ื™ื—ืกื•ืช ืœื›ื•ื— ื”ื™ื ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช

ืื ืชืฉื™ื ืžืฉืงืœ ืจื‘ ืขืœ ื›ืฃ ื”ืจื’ืœ ืฉื“ืจื›ืช ืžืื—ื•ืจ, ืชื‘ืขื˜ ืขื ื›ืฃ ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช ื›ืฉืชื—ื–ื•ืจ ืœืžืจื›ื–. ื”ืžืฉืš ืœื”ืจื’ื™ืฉ ืœื—ืฅ ื“ืจืš ื”ืขืงื‘ ืฉืœ ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ื•ืฉืชื™ ื”ืจื’ืœื™ื™ื ื”ืงื“ืžื™ื•ืช.

ืื ืื•ืจืš ื”ืฆืขื“ ืงืฆืจ ืžื“ื™, ื”ื‘ืจื›ื™ื™ื ื”ืงื“ืžื™ื•ืช ื•ื”ืื—ื•ืจื™ื•ืช ืžืชื›ื•ืคืคื•ืช ื‘ืคืชืื•ืžื™ื•ืช, ื•ืื ืื•ืจืš ื”ืฆืขื“ ืืจื•ืš ืžื“ื™, ื”ื—ืœืง ื”ืงื“ืžื™ ืฉืœ ื”ืื’ืŸ ื ืžืฉืš ื™ืชืจ ืขืœ ื”ืžื™ื“ื”. ืžืฆื ืžืจื—ืง ืฉื‘ื• ื”ื‘ืจืš ื”ืื—ื•ืจื™ืช ืฉืœืš ื™ื›ื•ืœื” ืœืจื“ืช.

Lunge ืœืื—ื•ืจ โ€” ื›ืฃ ื”ืจื’ืœ ื”ื ืขื” ื”ื™ื ื›ืฃ ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช, ืืš ื”ื”ืชื™ื™ื—ืกื•ืช ืœื›ื•ื— ื”ื™ื ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช
ื›ืฃ ื”ืจื’ืœ ื”ื ืขื” ื”ื™ื ื›ืฃ ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช, ืืš ื”ื”ืชื™ื™ื—ืกื•ืช ืœื›ื•ื— ื”ื™ื ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ืจืžื– ืœืฉื™ืžื•ืฉ ืžื™ื™ื“ื™: "ืฆืขื“ ืื—ื•ืจื”, ื—ื–ื•ืจ ืœืจื’ืœ ืงื“ืžื™ืช"

BASE OF SUPPORT

ื”ื ื— ืืช ืฉืชื™ ื”ืจื’ืœื™ื™ื ืขืœ ืฉืชื™ ืžืกื™ืœื•ืช ืžืงื‘ื™ืœื•ืช ื‘ืžืงื•ื ืงื• ืื—ื“.

ื—ืฆื™ื™ืช ื”ืจื’ืœื™ื™ื ืžืื—ื•ืจื™ ืงื• ื”ืืžืฆืข ืžืฆืžืฆืžืช ืืช ืžืฉื˜ื— ื”ืชืžื™ื›ื” ืฉืœืš, ื•ืžืงืœื” ืขืœ ืกื™ื‘ื•ื‘ ื”ืื’ืŸ ื•ืขืœ ื”ื‘ืจื›ื™ื™ื ืฉืœืš ืœื”ืชืžื•ื˜ื˜ ืคื ื™ืžื”. ืฉืžื•ืจ ืืช ื”ื™ืจื›ื™ื™ื ืฉืœืš ื‘ืื•ืชื• ืฆื“ ื›ืฉืืชื” ื”ื•ืœืš ืื—ื•ืจื”.

ืื ื™ืฉ ืœืš ืงื•ืฉื™ ื‘ืฉื™ื•ื•ื™ ืžืฉืงืœ, ื”ื—ื–ืง ืืช ื”ืงื™ืจ ืื• ื”ืžืชืœื” ื‘ื™ื“ ืื—ืช ื•ืœืžื“ ืงื•ื“ื ืœื™ื™ืฉืจ ืืช ื”ืจื’ืœื™ื™ื ื”ืงื“ืžื™ื•ืช, ื•ืื– ื”ืฉืชืžืฉ ื‘ืคื—ื•ืช ืขื–ืจื” ืขื ื”ื™ื“ื™ื™ื.

Lunge ืœืื—ื•ืจ โ€” ื”ื ื— ืืช ืฉืชื™ ื”ืจื’ืœื™ื™ื ืขืœ ืฉืชื™ ืžืกื™ืœื•ืช ืžืงื‘ื™ืœื•ืช ื‘ืžืงื•ื ืงื• ืื—ื“.
ื”ื ื— ืืช ืฉืชื™ ื”ืจื’ืœื™ื™ื ืขืœ ืฉืชื™ ืžืกื™ืœื•ืช ืžืงื‘ื™ืœื•ืช ื‘ืžืงื•ื ืงื• ืื—ื“.

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

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

ื”ืจื’ืœ ืฉืฆืขื“ื” ืœืื—ื•ืจ ื—ื•ืฆื” ืืช ืงื• ื”ืืžืฆืข.

ืžื” ืจื•ืื™ื
ืฉืชื™ ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ื—ื•ืคืคื•ืช ื‘ืงื• ืื—ื“ ื•ื”ื’ื•ืฃ ืžืชื ื“ื ื“ ื™ืžื™ื ื” ื•ืฉืžืืœื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืื™ื‘ื“ืชื™ ืจื•ื—ื‘ ื™ืžื™ืŸ ื•ืฉืžืืœ ืจืง ืขืœ ื™ื“ื™ ื”ืกืชื›ืœื•ืช ืขืœ ื”ืžืจื—ืง ืžืื—ื•ืจ.
ื›ื™ืฆื“ ืœืชืงืŸ
ื“ืžื™ื™ืŸ ืฉืชื™ ืžืกื™ืœื•ืช ืžืงื‘ื™ืœื•ืช ื•ื”ื ื— ืืช ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช ืฉืœืš ืขืœ ืื•ืชื” ืžืขืงื” ืฆื“ื“ื™ืช.

ื”ื‘ืจืš ื”ืงื“ืžื™ืช ืžืชืžื•ื˜ื˜ืช ืคื ื™ืžื”

ืžื” ืจื•ืื™ื
ื”ื‘ืจืš ื ืขื” ืคื ื™ืžื” ืœื›ื™ื•ื•ืŸ ื”ื‘ื•ื”ืŸ ื”ื’ื“ื•ืœื” ื‘ืขืช ื™ืจื™ื“ื” ืื• ื—ื–ืจื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืœื—ืฅ ืงื“ืžืช ื›ืฃ ื”ืจื’ืœ ืžืจื•ื›ื– ื‘ืฆื“ ืื—ื“, ืื• ืฉืื•ืจืš ื”ืฆืขื“ ื•ื”ืขื•ืžืก ืื™ื ื ืžืชืื™ืžื™ื.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ืคื—ืช ืืช ื”ืžืฉืงืœ ื•ื”ืขื•ืžืง ื•ืฉืžื•ืจ ืืช ื”ื‘ืจืš ื”ืงื“ืžื™ืช ืœื›ื™ื•ื•ืŸ ื”ื‘ื•ื”ืŸ ื”ืฉื ื™ื™ื”.

ื—ื–ื•ืจ ืขื ื‘ืขื™ื˜ื” ืžืื—ื•ืจ

ืžื” ืจื•ืื™ื
ื”ืฉื•ืง ื”ืื—ื•ืจื™ ืžืชื•ื— ืžื“ื™ ื•ื”ื’ื•ืฃ ืงื•ืคืฅ ืงื“ื™ืžื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื”ืžืฉืงืœ ื ืžืฆื ืขืœ ื›ืฃ ื”ืจื’ืœ ื”ืื—ื•ืจื™ืช ืื• ื‘ืขื•ืžืง ืฉืงืฉื” ืœืฉืœื•ื˜ ื‘ื• ืขื ื”ืจื’ืœ ื”ืงื“ืžื™ืช.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ื ื— ืืช ืคืœื’ ื”ื’ื•ืฃ ื”ืขืœื™ื•ืŸ ืขืœ ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ื•ืชืืžืŸ ืขืœ ื“ื—ื™ืคืช ื”ืžืจื›ื– ืจืง ืขื ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

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

01

Split Squat ื ืชืžืš

ื™ื™ืฆื‘ ืืช ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ื›ื“ื™ ืœืœืžื•ื“ ืืช ื ืชื™ื‘ ื”ื‘ืจืš ื”ืงื“ืžื™ ื•ื”ืื’ืŸ.

02

ืชืžื™ื›ื” ื‘-Reverse Lunge

ืชืจื’ืœ ืฆืขื“ื™ื ืื—ื•ืจื” ื‘ื™ื“ ืื—ืช ื›ื“ื™ ืœืกื™ื™ืข ื‘ืฉื™ื•ื•ื™ ืžืฉืงืœ.

03

ื™ืฆื™ืื” ื”ืคื•ื›ื” ื‘ืžืฉืงืœ ื’ื•ืฃ

ื”ื•ืคืš ืืช ืื•ืจืš ื”ืฆืขื“ ื•ื”ื—ื–ืจื” ืœืฉื•ื•ื™ื ืžืฉืžืืœ ื•ื™ืžื™ืŸ.

04

Dumbell lunge ื”ืคื•ืš

ืžื’ื“ื™ืœ ืžืขื˜ ืืช ื”ื›ืžื•ืช ืžื‘ืœื™ ืœื ืขืจ ืืช ื”ื’ื•ืฃ.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ื”ืชื—ืœ ื‘ืฆื“ ื”ื—ืœืฉ ืฉืœืš, ืฆื•ืจ ื˜ื•ื•ื— ืžืฉืงืœ ื’ื•ืฃ ืฉื‘ื• ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช ืฉืœืš ื“ื•ืžืžืช ื•ืชื ื•ื—ืช ื”ืฆืขื“ ื”ืื—ื•ืจื™ืช ืฉืœืš ื–ื”ื” ืขื‘ื•ืจ ื›ืœ ื—ื–ืจื”, ื•ืื– ื”ื•ืกืฃ ืžืฉืงื•ืœื•ืช.

ืกืคื™ืจื”

6โ€“12 ืคืขืžื™ื ื›ืœ ืื—ื“

ื™ืจื™ื“ื” 2 ืฉื ื™ื•ืช, ื—ื–ืจื” ืœืจื’ืœ ืงื“ืžื™ืช

ืกื˜

2โ€“4 ืกื˜ื™ื ื›ืœ ืื—ื“

60โ€“120 ืฉื ื™ื•ืช ื”ืชืื•ืฉืฉื•ืช ืœืื—ืจ ืฉื ื™ ื”ืฆื“ื“ื™ื

ืชื“ืจ

1-2 ืคืขืžื™ื ื‘ืฉื‘ื•ืข

ื‘ืงืจืช ืขื•ืฆืžืช ืงื•ืœ ื•ืชื ื•ืขื” ื—ื“ ืฆื“ื“ื™ืช ืฉื•ื ื”

  • ืื ื”ืฆืขื“ ื”ืื—ื•ืจื™ ื•ื ืชื™ื‘ ื”ื‘ืจืš ื”ืงื“ืžื™ ืขืงื‘ื™ื™ื, ื”ื’ื“ืœ ืชื—ื™ืœื” ืืช ืžืกืคืจ ื”ื—ื–ืจื•ืช.
  • ืื ืืชื” ื—ื•ื•ื” ืชื–ื•ื–ื” ืฉืœ ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช, ืงืจื™ืกืช ื‘ืจื›ื™ื™ื ืื• ืฉื™ื‘ื•ืฅ ื›ืฃ ืจื’ืœ ืื—ื•ืจื™ืช, ื”ืคื—ื™ืช ืืช ื”ืžืฉืงืœ ื•ื”ืขื•ืžืง.
  • ืืœ ืชืชื—ื™ืœ ืขื ืžืฉืงื•ืœื•ืช ืžื‘ืœื™ ืœื‘ื“ื•ืง ืืช ื”ื—ืœืœ ืžืื—ื•ืจื™ืš.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ื”ืื ืคืœื’ ื”ื’ื•ืฃ ื”ืขืœื™ื•ืŸ ื—ื™ื™ื‘ ืœื”ื™ื•ืช ื–ืงื•ืฃ ืœื—ืœื•ื˜ื™ืŸ?

ืืชื” ื™ื›ื•ืœ ืœื”ื™ืฉืขืŸ ืžืขื˜ ืงื“ื™ืžื”, ืื‘ืœ ื•ื•ื“ื ืฉื”ื’ื• ื•ื”ืื’ืŸ ืฉืœืš ืžื•ื˜ื™ื ื™ื—ื“, ืœื ืจืง ื”ื’ื‘ ืฉืœืš. ืฉืžืจื• ืขืœ ืฉื™ื•ื•ื™ ืžืฉืงืœ ื‘ื›ืฃ ื”ืจื’ืœ ื”ืงื“ืžื™ืช.

ื”ืื ืื ื™ ืฆืจื™ืš ืœืขื‘ื•ืจ ืœืกื™ืจื•ื’ื™ืŸ ื‘ื™ืŸ ืฉื ื™ ื”ืฆื“ื“ื™ื?

ืืชื” ื™ื›ื•ืœ ืœื”ื—ืœื™ืฃ ืื• ืœืกื™ื™ื ืกื˜ ืื—ื“ ืชื—ื™ืœื”. ืฉื™ื˜ื•ืช ืžืชื—ืœืคื•ืช ืขืฉื•ื™ื•ืช ืœื”ื™ื•ืช ื ื•ื—ื•ืช ื™ื•ืชืจ ืœืœื™ืžื•ื“ ืื™ื–ื•ืŸ, ื•ืฉื™ื˜ื•ืช ืจืฆื™ืคื•ืช ื—ื“ ืฆื“ื“ื™ื•ืช ืขืฉื•ื™ื•ืช ืœื”ื™ื•ืช ื ื•ื—ื•ืช ื™ื•ืชืจ ืœื ื™ื”ื•ืœ ืขื™ื™ืคื•ืช ื”ืฉืจื™ืจื™ื.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. ACE โ€” ืžืฉืงื•ืœืช ืœื•ื ื’
  2. 2. NASM - ื—ืœื•ืคื•ืช ื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™ื