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Weight training together

Note GYM TO DAY Ep.54

# This way is raining # Is it raining that way?

Friday 21 .11 .68

🏋️ training, back and belly

# Widow that already # Widow that already # Widow that already

🏃 30 minutes.

# Athlete # Thin heart # Iron man

♪ Weight Training # Exercise # Lose Weight # Coach Gotta # Kantang Gym # GotGYM # Bear puppet guy 🐻 # I can be a toasted pig king

2025/11/21 Edited to

สำหรับผู้ที่สนใจตารางท่ายกดัมเบลเพื่อเพิ่มความแข็งแรงให้กับกล้ามเนื้อส่วนหลังและท้อง ขอแนะนำว่าควรเลือกท่าออกกำลังกายที่เน้นการใช้น้ำหนักและการเคลื่อนไหวที่ถูกต้อง เช่น การดึงดัมเบล (dumbbell row) ที่ช่วยเสริมกล้ามเนื้อหลัง และการยกดัมเบลข้างลำตัวช่วยกระตุ้นกล้ามเนื้อท้องและกล้ามเนื้อข้างลำตัว นอกจากนี้ ควรแบ่งการออกกำลังกายให้สมดุลระหว่างเวทเทรนนิ่งและคาร์ดิโอ เพื่อลดไขมันและเพิ่มความทนทาน เช่น การวิ่งเร็วหรือปั่นจักรยานประมาณ 30 นาที หลังเวทเทรนนิ่ง และควรให้เวลาในการพักกล้ามเนื้ออย่างเหมาะสมเพื่อป้องกันการบาดเจ็บ จากประสบการณ์ตรง การตั้งเป้าหมายเล็กๆ เช่น ปรับปรุงท่าทางการยกดัมเบลให้ถูกต้องและเพิ่มน้ำหนักทีละน้อย จะช่วยให้เห็นผลลัพธ์ชัดเจนและทำให้การออกกำลังกายสนุกยิ่งขึ้น ควรใช้เวลาบันทึกและวางแผนการออกกำลังกาย เพื่อช่วยให้พัฒนาหุ่นได้อย่างยั่งยืนและสนุกกับการเวทเทรนนิ่งแบบนี้ครับ

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