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Give out four moves, build a beautiful back, just have a pair of dumbbells.

# Care for puppets # Exercise # Howing to lose weight # Howling to eat clean # Healthy with lemon8

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หลังจากที่ได้ลองท่าเล่นหลังด้วยดัมเบลทั้ง 4 ท่านี้มาได้สักระยะหนึ่ง ฉันรู้สึกได้เลยว่ากล้ามเนื้อหลังแข็งแรงและกระชับขึ้นมาก ท่าที่ฉันชอบที่สุดคือ Dumbbell Row เพราะช่วยเน้นหลังกลางและหลังล่างได้ดีมาก นอกจากนี้ท่า Dumbbell External Rotation ก็ช่วยบริหารไหล่หลังที่หลายคนมองข้าม ทำให้ช่วงไหล่แข็งแรงและท่าทางดีขึ้น สำหรับใครที่อยากเล่นหลังและไหล่แบบครบถ้วน ฉันแนะนำท่า Dumbbell Reverse Fly ที่ช่วยเพิ่มความกว้างของหลังบน รวมถึงท่า Dumbbell Pullover ที่ช่วยเปิดอกและบริหารหลังปีก ทำให้รูปร่างดูสมส่วนและแข็งแรงขึ้น สิ่งที่ฉันชอบมากคือไม่จำเป็นต้องมีอุปกรณ์เยอะ เพียงดัมเบลคู่เดียวก็สามารถออกกำลังกายหลังได้อย่างมีประสิทธิภาพ แถมยังทำเองที่บ้านได้สะดวก ไม่ต้องเสียเวลาไปยิม ถ้าใครกำลังมองหาโปรแกรมฝึกหลังง่ายๆ ที่ทำให้หลังสวยและแข็งแรง แนะนำให้ลองรวม 4 ท่านี้ไว้ในตารางออกกำลังกาย ไม่นานก็จะเห็นความเปลี่ยนแปลงที่ชัดเจนอย่างแน่นอน

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