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Muyaชอบออกกำลังกาย
Muyaชอบออกกำลังกาย

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One down position, legs, stomach, shoulders, arms.

2025/12/21 Edited to

... Read moreการออกกำลังกายที่เน้นท่าลงมือแบบครบวงจร ถือเป็นวิธีที่ดีสำหรับคนที่มีเวลาจำกัดในการออกกำลังกายและต้องการประสิทธิภาพสูงสุดในแต่ละครั้ง ท่าออกกำลังกายที่มีการเคลื่อนไหวผสมผสานนี้ สามารถบริหารกล้ามเนื้อขา ท้อง ไหล่ และแขนได้ในเวลาเดียวกัน ช่วยเผาผลาญไขมันทั่วร่างกายได้อย่างมีประสิทธิภาพ โดยเฉพาะท่า SCYBEX ที่ถูกแนะนำว่าสามารถลดไขมันและสร้างกล้ามเนื้อในหลายส่วนได้ ตัวท่าจะมีการผสมผสานการเคลื่อนไหวระหว่างการยืดและหดกล้ามเนื้อ ทำให้ช่วยเพิ่มความแข็งแรงของกล้ามเนื้อเฉพาะส่วน ลดไขมันสะสม และปรับรูปทรงร่างกายให้กระชับขึ้น สำหรับผู้เริ่มต้น ควรฝึกท่านี้ด้วยความระมัดระวังเพื่อป้องกันการบาดเจ็บ โดยเริ่มจากจำนวนครั้งและความช้าในการทำท่า จากนั้นค่อยเพิ่มจำนวนครั้งและความเร็วขึ้นตามความชำนาญ นอกจากนี้ การรวมท่าทางนี้กับการควบคุมอาหารและการพักผ่อนที่เพียงพอ จะช่วยให้เห็นผลลัพธ์ที่ชัดเจนและยั่งยืนมากขึ้น คำแนะนำสำคัญคือควรฟังร่างกายของตนเองในขณะออกกำลังกาย หากรู้สึกเจ็บปวดหรือไม่สบาย ควรหยุดและพักเพื่อไม่ให้เกิดอาการบาดเจ็บเรื้อรัง และสามารถหาผู้เชี่ยวชาญด้านการออกกำลังกายให้แนะนำท่าทางที่เหมาะสมกับตนเอง

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A 'six pack DAREBEE WORKOUT' guide showing illustrations for 6 exercises: crunches, cross crunches, flutter kicks, sitting twists, leg raises, and side jackknives, with set levels and rest times.
🔥Know which Muscles to Target🔥
❤️‍🔥Workout 1 🔥LEVEL I 3 sets 🔥LEVEL II 5 sets 🔥LEVEL III 7 sets REST up to 2 minutes 20 flutter kicks 20 air bike crunches 10 leg raises 10 sir-ups 20 knee-to-elbow crunches 10 sitting twists 10 reverse crunches 10 raised leg circles 10 windshield wipers ❤️‍🔥Workout 2❤️‍🔥 🔥
Chalie_Baker

Chalie_Baker

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A woman in pink workout attire doing an ab exercise, with a superimposed image of Gracie Abrams. Text reads 'gracie abrams ab routine inspired' and 'lemon8 @trishamorrison_fitness'.
Two frames show a woman demonstrating 'in & out crunches' for 60 seconds, with white arrows indicating the movement. Text 'lemon8 @trishamorrison_fitness' is also present.
Two frames show a woman demonstrating 'scissor kicks' for 60 seconds, lying on her back and alternating leg positions. Text 'lemon8 @trishamorrison_fitness' is also present.
Gracie Abrams-inspired home ab workout!
We can all agree that Gracie Abrams has AMAZING abs - and you can too! Do this workout 3x per week, repeating through the exercises until you can’t keep going: In & Out Crunches: 60 seconds -- Sit on the floor with your legs extended in front of you and your hands on the ground behind your
Trisha Morrison

Trisha Morrison

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A smiling woman sits cross-legged on the floor in front of a couch and a large stadium picture, with text 'Easy lower body HOME WORKOUT - Beginner Friendly'.
A woman demonstrates squats, moving from standing to a squat position with arms extended. Text indicates '3 X 10 Squats' and 'Pretend to sit in a chair', with anatomical diagrams.
A woman demonstrates reverse lunges, stepping backward into a lunge. Text shows '3 X 10 Reverse lunges' and 'Step backwards', accompanied by anatomical diagrams.
5 simple lower body exercises
Here are 5 beginner friendly lower body exercises. This workout can be done in the gym or at home. You can do it on your carpet or a mat if that would be more comfortable for you. Do all of these moves for 3 sets of 10 reps. If 3 sets is too easy or too hard consider adding or dropping a set! You c
nessa :)

nessa :)

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Hourglass Workout for Toned Arms & SEXY Back 🧘‍♀️✨❤️‍🔥⏳
🔥30-Minute Pilates Workout (Detailed Step-by-Step)🔥 🚨Warm-Up (5 minutes)🚨 💥Cat-Cow Stretch (8 reps) How to Do It: Start on all fours with your hands under shoulders and knees under hips. Inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose). Exhale, r
Chalie_Baker

Chalie_Baker

472 likes

Open your Chest and Shoulders
You guys have been loving my posture exercises lately, so here’s another great one to glow up your posture! Posture is so important for so many aspects of health. It helps you obviously look better, but it also is amazing for back pain, tension, anti aging, lymphatic drainage, and overall organ
Delaney

Delaney

32 likes

A newborn baby, wearing a dark floral onesie and an orange bow headband, sleeps peacefully in a crib with star-patterned sheets. Overlay text reads: "YOUR CHEAT SHEET FOR NEWBORNS WHAT YOU NEED TO KNOW."
A close-up of a baby's head and hands, with an overlay box listing feeding tips for newborns, including feeding frequency, duration, formula amounts, and signs of hunger and satiety.
A newborn baby, wearing a dark floral onesie and an orange bow headband, sleeps in a crib. An overlay box provides sleeping information for newborns, covering sleep hours, nap duration, irregular cycles, and safe sleep practices.
are you pregnant? here’s a newborn cheat sheet!
Hi Mamas and congratulations on the greatest gift you can ever receive! Here are some things you’ll need to know: 1. Feeding Newborns typically need to eat every 2-3 hours, both day and night. Breastfeeding: Aim for 8-12 feedings in 24 hours. Let baby nurse until satisfied, which can take an
Jenn

Jenn

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