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🏋️‍♂️ Dragged by your brother to the gym! 4 days / week warlock schedule, 100kg + Bear Rookie Edition

I lost 20 kilos, but it was an emphasis on reducing fat and changing proportions. My trick was to be dragged into fitness by my "muscle brother"!

For a lot of weight people, weight training is as important as diet because it helps build muscles to support joints and tighten the skin. Today, I want to take the four-day / week weight table that my brother has arranged to give away friends. It's easy to understand, not complicated!

This program we will divide by a muscle group called "Push / Pull / Leg / Full Body," sir.

🔥 Day 1: Push Day (chest / shoulder / back arm)

The emphasis date exerts a "push" out of the body.

• Goal: Build a toned chest, wider shoulders look smart

• Big size trick: At first I will focus on the machine to save the joints and set them right.

🔥 Day 2: Pull Day (Back / Front Arms)

The focused day exerts a "pull" towards himself.

• Goal: Build strong back muscles

• Big Size Trick: Fat people tend to have easy back pain. Playing Pull Day will solve office syndrome and adjust our personality to walk straight back.

🔥 Day 3: Leg Day (leg / calf)

The day of subduing the most tired sien! But indispensable.

• Goal: Firm the foundations

• Big size trick: As I said in the running post, having strong leg muscles is the best "knee shield."

🔥 Day 4: Full Body & Core (Abdominal & Includes All Parts)

• Target: Reactivate the muscles throughout the body and focus the core to stabilize them.

💡 Caution: For beginners, don't be instigated by others! Focus on "Form" correctly. Weight is tight enough. Muscle is enough. And don't forget to have a rest day.

Whoever is going to start the gym, press Save. This post can be stored as a geek line! In the next post, I will return to the "Bear in the Kitchen" mode, open a cooking recipe that has reduced me to 20 kilos. Wait and follow. 🍱✌️

# Men exercise # Weight Training # Bariatric # Exercise # gymlife

5/9 Edited to

... Read moreการเริ่มต้นเล่นเวทสำหรับคนที่มีน้ำหนักตัวมากกว่า 100 กิโลกรัม อาจรู้สึกท้าทายและกังวลว่าร่างกายจะรับไหวหรือไม่ และกลัวอาการบาดเจ็บตามมา ซึ่งประสบการณ์ส่วนตัวผมเองพบว่า การจัดโปรแกรมเวทที่เหมาะสมและแบ่งวันตามกลุ่มกล้ามเนื้อให้ชัดเจน เช่น Push / Pull / Leg / Full Body ช่วยให้ร่างกายได้พักฟื้นระหว่างวัน และลดความเสี่ยงที่ข้อต่อจะรับภาระมากเกินไป ในช่วงเริ่มต้น ผมเน้นใช้อุปกรณ์เครื่อง (Machines) เพราะช่วยให้ควบคุมท่าทางถูกต้องและปลอดภัย ไม่ต้องกลัวบาดเจ็บข้อต่อโดยเฉพาะคนที่ยังไม่มีความชำนาญ และน้ำหนักมาก การใช้เครื่องช่วยให้กล้ามเนื้อทำงานอย่างเต็มที่แต่ยังคงความสมดุลในร่างกายได้ดี เรื่องหนึ่งที่ผมรู้สึกว่าเวทเทรนนิ่งช่วยได้มากคือการบรรเทาอาการปวดหลังที่มักเกิดกับคนไซส์ใหญ่ โดยเฉพาะการดึงกล้ามเนื้อหลัง (Pull Day) ที่ช่วยปรับบุคลิกภาพให้เดินหลังตรงและเพิ่มความมั่นใจในแต่ละวัน ขาที่แข็งแรงจาก Leg Day เป็นเกราะป้องกันเข่าที่สำคัญมาก เพราะน้ำหนักตัวเยอะทำให้เข่าต้องรับแรงกดมาก การเสริมสร้างกล้ามเนื้อขาช่วยลดแรงกระแทกและเพิ่มความเสถียรในการเคลื่อนไหว นอกจากนี้เซสชัน Full Body & Core ก็สำคัญไม่แพ้กันเพราะช่วยกระตุ้นกล้ามเนื้อหลายส่วนพร้อมกัน ทำให้ระบบเผาผลาญไขมันทำงานดีขึ้นและยังเสริมเรื่องการทรงตัวทำกิจกรรมประจำวันง่ายขึ้น สำหรับมือใหม่ ผมขอเน้นย้ำว่าอย่าฝืนยกน้ำหนักหนักเกินไป ควรโฟกัสที่ท่าทางถูกต้องและความรู้สึกของกล้ามเนื้อในแต่ละท่าให้มากที่สุด เพราะความสม่ำเสมอและการพักฟื้นที่เพียงพอ คือกุญแจสำคัญของความก้าวหน้าและสุขภาพที่ดีในระยะยาว สุดท้าย อย่าลืมว่าการควบคุมอาหารควบคู่กับการเล่นเวทช่วยให้เห็นผลลัพธ์ที่ชัดเจนขึ้น จากที่ผมลดน้ำหนักได้ 20 กิโลกรัมโดยเน้นลดไขมันและเพิ่มกล้ามเนื้อ ผมแนะนำให้ตั้งใจและอดทนดูแลร่างกายเหมือนลงทุนระยะยาว รับรองว่าจะได้ผลลัพธ์ที่คุ้มค่ากับความพยายามแน่นอนครับ

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