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Palida.healthy
Palida.healthy

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Like this, all legs, belly lab in one position.

6/11 Edited to

... Read moreจากประสบการณ์ที่ได้ลองออกกำลังกายท่า Sumo Squat พร้อมถือ Kettlebell Hold นี้ พบว่าเป็นท่าที่ช่วยกระชับกล้ามเนื้อหลายส่วนพร้อมกันได้อย่างดีมาก ท่า Sumo Squat มีจุดเด่นตรงที่ช่วยเน้นต้นขาด้านในและก้นได้อย่างชัดเจน ขณะที่การถือ Kettlebell จะช่วยเสริมแรงที่แกนกลางลำตัว ทำให้การทรงตัวดีขึ้นและเพิ่มความแข็งแรงของกล้ามเนื้อหน้าท้องด้วย ช่วงแรกอาจรู้สึกเหนื่อยโดยเฉพาะเมื่อทำครบ 12-15 ครั้งต่อเซต และต้องทำซ้ำอย่างน้อย 3-4 เซต แต่เมื่อค่อยๆ ทำให้เป็นนิสัย สัปดาห์ละ 2-4 วัน คุณจะรับรู้ถึงความแข็งแรงและกระชับของกล้ามเนื้อได้ชัดเจนขึ้นโดยประมาณ 2-3 สัปดาห์ เทคนิคสำคัญคือการจัดท่าทางให้ถูกต้อง โดยให้เท้ากางกว้างกว่าปกติเล็กน้อย และหมุนปลายเท้าออกเพื่อช่วยลดแรงกดบริเวณเข่า ในระหว่างทำให้รักษาหลังให้ตรงและเกร็งแกนกลางลำตัวเพื่อป้องกันอาการบาดเจ็บ นอกจากนี้ควรเลือกน้ำหนักของ Kettlebell ที่เหมาะสมกับความสามารถ เพื่อให้การออกกำลังกายได้ประสิทธิภาพสูงสุด การรวมท่าดังกล่าวไว้ในโปรแกรมออกกำลังกายจะช่วยเพิ่มความหลากหลายและเป็นการบริหารแบบบอดี้เวทที่ทำได้ง่าย แม้ไม่มีเวลาหรืออุปกรณ์มากมายก็สามารถทำได้ที่บ้าน นับเป็นทางเลือกที่ดีสำหรับคนที่ต้องการกระชับก้น ขา และหน้าท้องในเวลาเดียวกัน และยังช่วยเพิ่มความฟิตทั้งร่างกายอย่างครอบคลุมอีกด้วย

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