ืžื“ืจื™ืš Wall Slide (Wall Slide)

Wall Slide 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™ื

WALL SLIDE

ื”ื˜ื•ื‘ ื‘ื™ื•ืชืจ ืœืฉื™ืžื•ืฉ ื‘ืงื™ืจื•ืช ืœื”ื’ื‘ืจืช ื™ืฆื™ื‘ื•ืช ืขืฆื ื”ืฉื›ืžื” ื•ืœืฉื™ืคื•ืจ ื ื™ื™ื“ื•ืช ื”ื›ืชืคื™ื™ื

ืขืžื•ื“ ืขื ื”ื’ื‘ ืœืงื™ืจ ื•ื”ืฆืžื™ื“ ืืช ื”ืจืืฉ, ื”ื’ื‘ ื”ืขืœื™ื•ืŸ ื•ื”ื™ืฉื‘ืŸ ืืœ ื”ืงื™ืจ. ืฆื•ืจ ืืช ืฉืชื™ ื”ื™ื“ื™ื™ื ืœืฆื•ืจืช 'W', ื›ืืฉืจ ื”ืžืจืคืงื™ื ื•ื’ื‘ ื”ื™ื“ื™ื™ื ื ื•ื’ืขื™ื ื‘ืงื™ืจ. ื”ื“ืงื• ืืช ื”ืœื™ื‘ื” ื›ื“ื™ ืœืžื ื•ืข ืžื”ื’ื‘ ื”ืชื—ืชื•ืŸ ืœืจื“ืช ืžื”ืงื™ืจ. ื ืฉืคื• ื•ื“ื—ื•ืฃ ืœืื˜ ืœืžืขืœื” ืชื•ืš ืฉืžื™ืจื” ืขืœ ื”ืžืจืคืงื™ื ื•ื’ื‘ ื”ื™ื“ื™ื™ื ืžื”ืงื™ืจ. ื”ืฉื”ื” ืœืจื’ืข ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืื– ื—ื–ื•ืจ ืœืื˜ ืœืขืžื“ืช ื”ื”ืชื—ืœื”.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
ื˜ืจืคื– ืชื—ืชื•ืŸ ยท Serratus Anterior
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
ืจื•ืžื‘ื•ืื™ื“ื™ื ยท ืฉืจื•ื•ืœ ืžืกื•ื‘ื‘
ืจืžืช ืงื•ืฉื™
ืžืชื—ื™ืœื™ื
ืกื•ื’ ืชื ื•ืขื”
ืกื™ื‘ื•ื‘ ืขืฆื ื”ืฉื›ืžื” ื›ืœืคื™ ืžืขืœื”
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ Wall Slide (Wall Slide)

ื”ื–ืจื•ืข ืฉืœื™ ืœื ื™ื›ื•ืœื” ืœื”ื’ื™ืข ืœืงื™ืจ, ืžื” ืขืœื™ ืœืขืฉื•ืช?

ื™ื™ืชื›ืŸ ืฉืœื ืชื•ื›ืœ ืœื”ื’ื™ืข ืืœื™ื• ื‘ื”ืชื—ืœื”. ืื ืืชื” ืžืชืืžืŸ ื‘ืขืงื‘ื™ื•ืช, ืขื•ื‘ื“ ืจืง ื”ื›ื™ ืจื—ื•ืง ืฉืืชื” ื™ื›ื•ืœ ืœื”ื’ื™ืข, ื”ื’ืžื™ืฉื•ืช ืฉืœืš ืชืฉืชืคืจ ื‘ื”ื“ืจื’ื”.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

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

Wall Slide (Wall Slide) - ืœื—ืฅ ืืช ื”ื’ื•ืฃ ืฉืœืš ืืœ ื”ืงื™ืจ
ืขืžื•ื“ ืขื ื”ื’ื‘ ืืœ ื”ืงื™ืจ ื•ื”ื ื— ืืช ื”ืจื’ืœื™ื™ื ื›-10 ืขื“ 15 ืก"ืž ืžื•ืœ ื”ืงื™ืจ. ื”ื ื— ืืช ืขืฆืžืš ืœื’ืžืจื™ ืขืœ ื”ืงื™ืจ ืžื”ืจืืฉ ื•ืขื“ ื”ื™ืฉื‘ืŸ.
  1. 1

    ื”ื—ื–ืง ืืช ื’ื•ืคืš ืืœ ื”ืงื™ืจ

    ืขืžื•ื“ ืขื ื”ื’ื‘ ืืœ ื”ืงื™ืจ ื•ื”ื ื— ืืช ื”ืจื’ืœื™ื™ื ื›-10 ืขื“ 15 ืก"ืž ืžื•ืœ ื”ืงื™ืจ. ื”ื ื— ืืช ืขืฆืžืš ืœื’ืžืจื™ ืขืœ ื”ืงื™ืจ ืžื”ืจืืฉ ื•ืขื“ ื”ื™ืฉื‘ืŸ.

  2. 2

    ื™ืฆื™ืจืช ื™ืฆื™ื‘ื” ื‘ืฆื•ืจืช W

    ื”ืจื ืืช ื”ื™ื“ื™ื™ื ื•ื”ื ื— ืืช ื”ืžืจืคืงื™ื ื•ืืช ื’ื‘ ื”ื™ื“ื™ื™ื ืขืœ ื”ืงื™ืจ. ื•ื“ื ืฉื”ื–ืจื•ืขื•ืช ืฉืœืš ืžืขื•ืฆื‘ื•ืช ื›ืžื• 'W'.

  3. 3

    ื”ื—ืœืง ืœืžืขืœื”

    ื”ื•ืฉื™ื˜ื• ืœืื˜ ืืช ื”ื™ื“ื™ื™ื ืžืขืœ ื”ืจืืฉ. ื‘ืฉืœื‘ ื–ื”, ื—ื–ืงื• ืืช ื”ื‘ื˜ืŸ ื›ืš ืฉื”ื’ื‘ ื”ืชื—ืชื•ืŸ ืœื ื™ืขืœื”.

  4. 4

    ื—ื–ื•ืจ ืœืื˜

    ืžืฉื•ืš ืืช ื”ืžืจืคืงื™ื ืœื›ื™ื•ื•ืŸ ื”ืฆื“ื“ื™ื ื•ื—ื–ื•ืจ ืœืžืฆื‘ 'W'. ื”ืชืจื›ื– ื‘ืชื ื•ืขืช ืขืฆื ื”ืฉื›ืžื” ืฉืœืš.

SCAPULAR RHYTHM

ืงืฆื‘ ื›ืชืคื™ื™ื ืœื›ืชืคื™ื™ื ื‘ืจื™ืื•ืช

ื”-Wall Slide ืžื—ื–ืง ืืช ืฉืจื™ืจื™ ื”ื˜ืจืคื– ื”ืชื—ืชื•ืŸ ื•ืืช ืฉืจื™ืจื™ ื”ื ื‘ื™ืงื•ืœืจ ื”ืงื“ืžื™ื™ื, ื”ืžืกื™ื™ืขื™ื ื‘ืกื™ื‘ื•ื‘ ื›ืœืคื™ ืžืขืœื” ืฉืœ ืขืฆื ื”ืฉื›ืžื”. ืื ืฉื™ื ืจื‘ื™ื ืžืฉืชืžืฉื™ื ื™ืชืจ ืขืœ ื”ืžื™ื“ื” ื‘ืฉืจื™ืจ ื”ื˜ืจืคื– ื”ืขืœื™ื•ืŸ ื‘ืขืช โ€‹โ€‹ื”ืจืžืช ื”ื›ืชืคื™ื™ื, ืืš ื–ื” ืขื•ื–ืจ ืœืœืžื•ื“ ืžื—ื“ืฉ ืืช ื“ืคื•ืก ื”ืฉื™ืžื•ืฉ ื‘ืฉืจื™ืจ ื–ื”.

ื‘ืžื™ื•ื—ื“ ืื ื™ืฉ ืœืš ื›ืชืคื™ื™ื ืขื’ื•ืœื•ืช ืื• ืชืกืžื•ื ืช ืคื’ื™ืขื” ื‘ื›ืชืฃ, ื”ืฉื’ืช ื™ืฆื™ื‘ื•ืช ืขืœ ื™ื“ื™ ื”ื ืคืช ืžื’ืœืฉืช ื”ืงื™ืจ ื™ื›ื•ืœื” ืœื”ื•ืขื™ืœ ืžืื•ื“ ื‘ื”ืงืœื” ืขืœ ื”ื›ืื‘ ื•ื‘ืฉื™ืคื•ืจ ื˜ื•ื•ื—ื™ ื”ืชื ื•ืขื”. ื”ืจื‘ื” ื™ื•ืชืจ ื—ืฉื•ื‘ ืœืฉืžื•ืจ ืขืœ ืžื’ืข ืขื ื”ืงื™ืจ ื‘ืžืงื•ื ืœื”ืืจื™ืš ืืช ื”ื™ื“ื™ื™ื ื‘ื›ื•ื—.

ืชืžื•ื ื” ื”ืžืฆื™ื’ื” ืืช ืชื ื•ืขืช ืขืฆื ื”ืฉื›ืžื” ื‘ืžื”ืœืš ืชื ื•ืขืช ื”ื—ืœืงื” ืขืœ ื”ืงื™ืจ
ื‘ืฆืข ื–ืืช, ืžื•ื“ืข ืœืชื—ื•ืฉื” ืฉื”ืฉื›ืžื•ืช ืฉืœืš ืžื—ืœื™ืงื•ืช ื‘ืขื“ื™ื ื•ืช ืขืœ ื”ื’ื‘ ืฉืœืš.

RANGE, LOAD & TEMPO

ื‘ื—ืจ ื˜ื•ื•ื— ื•ื˜ืขื™ื ื” ืฉื™ืฉืื™ืจื• ืืช ื”-Wall Slide ื‘ืจ-ื—ื–ืจื”

ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ืฉื™ืžื•ืฉื™ ืžืกืชื™ื™ื ืœืคื ื™ ืฉื”ื’ื• ืื• ืžืคืจืงื™ ื”ืขื‘ื•ื“ื” ืฉืœืš ืฆืจื™ื›ื™ื ืœืฉื ื•ืช ืžื™ืงื•ื ื›ื“ื™ ืœื”ื–ื™ื– ืืช ื”ืขื•ืžืก. ืฉืžื•ืจ ืขืœ ื”ื˜ืจืคื– ื”ืชื—ืชื•ืŸ ยท serratus anterior ื”ืžื™ื™ืฆืจ ืืช ื”ืชื ื•ืขื” ื‘ืขื•ื“ ืฉื”ืžืขื•ื™ื ื™ื ยท ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ืชื•ืžื›ื™ื ื‘ืื•ืชื• ื™ื™ืฉื•ืจ ืžื”ื—ื–ืจื” ื”ืจืืฉื•ื ื” ื•ืขื“ ื”ืื—ืจื•ื ื”.

ื”ืฉืชืžืฉ ื‘ืฉืœื‘ ื”ื ืžื›ื” ืžื‘ื•ืงืจ ืฉืœ ื›ืฉืชื™ื™ื ืขื“ ืฉืœื•ืฉ ืฉื ื™ื•ืช ื•ื”ื™ืžื ืข ืžืงืคื™ืฆื•ืช ื“ืจืš ื”ืžืขื‘ืจ. ืื ื”ื—ื–ืจื•ืช ื”ืื—ืจื•ื ื•ืช ื”ื•ืคื›ื•ืช ืœืงืฆืจื•ืช ื™ื•ืชืจ, ืžื”ื™ืจื•ืช ื™ื•ืชืจ ืื• ืฉื•ื ื•ืช ื‘ืขืœื™ืœ ืžื”ืจืืฉื•ื ื”, ื”ืคื—ื™ืชื• ืืช ื”ืขื•ืžืก ืื• ื”ืคืกื™ืงื• ืืช ื”ืกื˜ ืœืคื ื™ ืฉื”ื˜ื›ื ื™ืงื” ืชืชืงืœืงืœ.

Wall Slide (Wall Slide) โ€” ื‘ื—ืจ ื˜ื•ื•ื— ื•ื˜ืขื™ื ื” ืฉื™ืฉืื™ืจื• ืืช ื”-Wall Slide ื‘ืจ-ื—ื–ืจื”
ื‘ื—ืจ ื˜ื•ื•ื— ื•ื˜ืขื™ื ื” ืฉื™ืฉืื™ืจื• ืืช ื”-Wall Slide ื‘ืจ-ื—ื–ืจื”

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ื”ืชืงื“ืžื• ืืช ื”-Wall Slide ืจืง ืœืื—ืจ ื›ืœ ื—ื–ืจื” ืขืœ ืื•ืชื• ื”ืžืกืœื•ืœ ืœืœื ื›ืื‘ื™ ืžืคืจืงื™ื.

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

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

ื”ื•ืจื“ ืืช ื”ื’ื‘ ืžื”ืงื™ืจ

ืžื” ืจื•ืื™ื
ื™ืฆื™ื‘ื” ื‘ื” ื”ื’ื‘ ื”ืชื—ืชื•ืŸ ื›ืคื•ืฃ ื™ืชืจ ืขืœ ื”ืžื™ื“ื” ื‘ืขืช ื”ืจืžืช ื”ื–ืจื•ืข, ื•ื™ื•ืฆืจ ืžืจื•ื•ื— ื‘ื™ืŸ ื”ืงื™ืจ ืœืงื™ืจ.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื ื™ืกื™ื•ืŸ ืœืคืชื•ืจ ืืช ื—ื•ืกืจ ื ื™ื™ื“ื•ืช ื”ื›ืชืฃ ืขืœ ื™ื“ื™ ืคื™ืฆื•ื™ ืขืœ ื”ื’ื‘ ื”ืชื—ืชื•ืŸ.
ื›ื™ืฆื“ ืœืชืงืŸ
ื›ื™ื•ื•ืฅ ื—ื–ืง ืืช ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ืฉืœืš ื›ื“ื™ ืœืœื—ื•ืฅ ืืช ืขืžื•ื“ ื”ืฉื“ืจื” ื”ืžื•ืชื ื™ ืฉืœืš ืืœ ื”ืงื™ืจ, ื•ืœื”ื–ื™ื– ืืช ื”ื™ื“ื™ื™ื ืฉืœืš ื”ื›ื™ ื’ื‘ื•ื” ืฉืืชื” ื™ื›ื•ืœ.

ื’ื‘ ื”ื™ื“ ืื• ื”ืžืจืคืง ืชืœื•ื™ ืžื”ืงื™ืจ

ืžื” ืจื•ืื™ื
ืชื•ืคืขื” ืฉื‘ื” ื—ืœืง ืžื”ื–ืจื•ืข ื ื•ืคืœ ืžื”ืงื™ืจ ื‘ื–ืžืŸ ืชื ื•ืขื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื—ื•ืกืจ ื‘ืชื ื•ืขืชื™ื•ืช ืฉืœ ืขืžื•ื“ ื”ืฉื“ืจื” ื”ื—ื–ื™ ืื• ืžื•ืคื—ืชืช ื™ื›ื•ืœืช ื”ืกื™ื‘ื•ื‘ ื”ื—ื™ืฆื•ื ื™ ืฉืœ ื”ื›ืชืฃ.
ื›ื™ืฆื“ ืœืชืงืŸ
ื ืข ืจืง ื‘ื˜ื•ื•ื— ืฉืœ ืื™ ื ืคื™ืœื” ืžื”ืงื™ืจ, ื•ื ืข ื‘ื”ื“ืจื’ื”.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

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

01

ืžื’ืœืฉืช ืงื™ืจ ืจื•ืœืจ ืงืฆืฃ

ืขืœ ื™ื“ื™ ื”ื ื—ืช ื’ืœื’ืœืช ืงืฆืฃ ื‘ื™ืŸ ื”ืงื™ืจ ืœื–ืจื•ืข, ื”ืคืขื™ืœื•ืช ืฉืœ ื”ืฉืจื™ืจ ื”ืงื“ืžื™ ืฉืœ ื”ืฉืจืื˜ื•ืก ื”ื•ื’ื‘ืจื” ืขื•ื“ ื™ื•ืชืจ.

02

Slide Wall Slide

ืชืœื” ืจืฆื•ืขืช ืžื™ื ื™ ืกื‘ื™ื‘ ืคืจืง ื›ืฃ ื”ื™ื“ ืฉืœืš ื•ื”ืคืขืœ ื”ืชื ื’ื“ื•ืช ื›ืœืคื™ ื—ื•ืฅ, ื•ืœืื—ืจ ืžื›ืŸ ื”ืคืขืœ ื”ืชื ื’ื“ื•ืช ืขืœ ื”ื—ืœืง ื”ื—ื™ืฆื•ื ื™ ืฉืœ ื”ื›ืชืฃ.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ืžื’ืœืฉืช ื”ืงื™ืจ ื”ื™ื ืชืจื’ื™ืœ ืฉื”ื•ื ื›ืžื• ื˜ื•ื ื™ืง ืœื™ื™ืฉื•ืจ ื”ื›ืชืคื™ื™ื ื”ืฉืคื•ืคื•ืช ืฉืœ ืื ืฉื™ื ืžื•ื“ืจื ื™ื™ื. ื”ืฉืชืžืฉ ื‘ื• ื›ื—ื™ืžื•ื.

ืชื“ืจ

ืžื“ื™ ื™ื•ื ืื• 3-4 ืคืขืžื™ื ื‘ืฉื‘ื•ืข

ืžื›ื™ื•ื•ืŸ ืฉืžื“ื•ื‘ืจ ื‘ืชืจื’ื™ืœ ืžืชืงืŸ, ื›ื›ืœ ืฉืชื‘ืฆืขื• ืื•ืชื• ืœืขืชื™ื ืงืจื•ื‘ื•ืช ื™ื•ืชืจ, ื›ืš ื”ื”ืฉืคืขื” ื˜ื•ื‘ื” ื™ื•ืชืจ.

ื•ื•ืœื™ื•ื

2~3 ืกื˜ื™ื, 10~15 ืคืขืžื™ื

ื‘ืฆืข ืœืื˜ ื•ื”ืจื’ื™ืฉ ืืช ื”ื’ื™ืจื•ื™ ื”ื ื›ื•ืŸ.

  • ืืœ ืชืคืกื™ืง ืœื ืฉื•ื ื•ืฉืžื•ืจ ืขืœ ื–ื” ื˜ื‘ืขื™.
  • ืชืงืข ืืช ื”ืกื ื˜ืจ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ื”ืฆื•ื•ืืจ ืฉืœืš ืžื™ื•ืฉืจ.
  • ื”ืชืžืงื“ ื‘ืžื’ืข ื•ืชื ื•ืขื” ืžื“ื•ื™ืงื™ื ื‘ืžืงื•ื ื‘ืžื”ื™ืจื•ืช.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ืงืฉื” ืœืขืฉื•ืช ื–ืืช ื‘ืขืžื™ื“ื”. ื”ืื ืื ื™ ื™ื›ื•ืœ ืœืขืฉื•ืช ืืช ื–ื” ื‘ื™ืฉื™ื‘ื”?

ื›ืŸ, ื”ืื ืืชื” ื™ื›ื•ืœ ืœืงื‘ืœ ืืช ืื•ืชื• ื”ืืคืงื˜ ืื ืืชื” ื™ื•ืฉื‘ ืขืœ ื”ืจืฆืคื” ื•ืžืชืืžืŸ ืขื ื”ื’ื‘ ืืœ ื”ืงื™ืจ?

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. ACE - ืกืคืจื™ื™ืช ืชืจื’ื™ืœื™ ื›ืชืฃ

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื

ื˜ื‘ืขืช ืœื“ื—ื•ืฃ ืœืžืขืœื” โ€” ื‘ื“ื•ืง ืชื—ื™ืœื” ืขื•ื’ื ื™ื ื•ืจืฆื•ืขื•ืช

ื˜ื‘ืขืช ืœื“ื—ื•ืฃ ืœืžืขืœื”

Ring Push-Up

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ื›ื“ื•ืจ ื›ื•ืฉืจ โ€” ื‘ื“ื•ืง ืชื—ื™ืœื” ืืช ืชื ืื™ ื”ื›ื“ื•ืจ ื•ื”ืจืฆืคื”

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ื›ื“ื•ืจ ื›ื•ืฉืจ

Stability Ball Push-Up

ืชื ื•ื—ืช ื”ืชื—ืœื” ืฉืœ ื”ืืจื›ืช ื’ื‘ (ืžืฉืงืœ ื’ื•ืฃ) ื•ื™ื™ืฉื•ืจ ืžืคืจืง

ื”ืจื—ื‘ื” ืื—ื•ืจื™ืช

Back Extension

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื