Automatically translated.View original post

81 followers

Follow

Follow

Follow

0 saved

1

Exercise

# Exercise # Healthy food

5/21 Edited to

การออกกำลังกายอย่างสม่ำเสมอเป็นกุญแจสำคัญในการสุขภาพที่ดี แต่การสร้างนิสัยที่เหมาะสมยิ่งสำคัญมาก การเดินเล่นเป็นกิจกรรมที่ง่ายและเหมาะสมสำหรับทุกวัย โดยเฉพาะการเดินไปดูวิวช่วยให้จิตใจผ่อนคลายและเพิ่มแรงจูงใจในการรักษาความเคลื่อนไหวร่างกายวันละนิด วันละ 13 นาที 46 วินาที อย่างที่ OCR ระบุไว้ ก็สามารถช่วยเผาผลาญแคลอรี และสร้างความแข็งแรงได้ นอกจากนี้ การให้น้ำหนักกับโภชนาการที่ดีควบคู่กัน โดยเฉพาะหลังออกกำลังกาย เช่น การเลือกทานมื้อเย็นที่มีโปรตีนสูงแต่ไม่หนักเกิน เช่น นมข้นที่มีประโยชน์หรืออาหารเพื่อสุขภาพ จะช่วยฟื้นฟูกล้ามเนื้อและเพิ่มพลังงานได้อย่างเหมาะสม เทคนิคเล็กๆ เช่น การใช้ปริมาณแคลอรีที่เคลื่อนไหว (Active Calories) ในแต่ละวันช่วยติดตามการเผาผลาญ ทำให้เรารู้ขีดจำกัดของตัวเองและปรับกิจกรรมได้ตรงจุด ทำให้การออกกำลังกายมีเป้าหมายและเห็นผลชัดเจนยิ่งขึ้น สิ่งสำคัญคือความสม่ำเสมอและการปรับเปลี่ยนไลฟ์สไตล์ ไม่จำเป็นต้องออกกำลังกายอย่างหนักทุกวัน แต่เดิน หรือทำกิจกรรมเล็กๆ ที่ทำให้ร่างกายเคลื่อนไหว รวมถึงรับประทานอาหารที่เหมาะสม อย่างเช่นอาหารโปรตีนสูง ผักผลไม้สด จะช่วยส่งเสริมให้สุขภาพดีอย่างยั่งยืน

Related posts

#bodytransformation #lemon8bookclub #summerbod #

29.3K likes

Try this exercise for your booty 🍑

Legs that turn heads and glutes that break necks! 🔥 Try this lower body burner: 🔥 Split Squats – Balance & power 🔥 RDLs – Hamstring & glute growth 🔥 Glute Bridges – Booty activation 🔥 Sumo Squats – Inner thigh & glute strength 🔥 Reverse Lunges – Stability & contro

5367 likes

Daily exercise for healthy life ✨🫶🏻

Hello friends! 🍋 I’m an anxious girl and I always search for new things I can try to reduce my stress/anxiety and then share here with my anxious girlfriend. That’s my goal in life: find things that actually helps and then run here to talk about it! 😂 I’m not going to lie, when I found ou

5118 likes

A split image showing a person's legs before and after weight loss, with text overlay indicating a journey from 200LB to 154LB and an invitation to swipe for a newbie weekly exercise schedule.

Lost 50 pounds! What’s my happy exercise routine?

#letschat To be honest, it is indeed difficult to stick to losing weight through exercise. Improper exercise may also cause muscle strain, knee damage, etc... That's why a proper exercise schedule is important. P2 has arranged an exercise class schedule for my queens, FYI. About aerobic

2430 likes

SMALLER WAIST EXERCISE

Tips for Success • Consistency: Regular exercise is key to seeing results. • Diet: A healthy diet low in processed foods and sugars, and rich in fruits, vegetables, lean proteins, and whole grains can aid in reducing overall body fat. • Hydration: Drink plenty of water throughout the day.

790 likes

A woman showcases her leg growth from March 2023 to August 2024, posing in a gym. The 'before' image shows her in blue shorts, and the 'after' image in pink shorts, highlighting her transformation.

A person uses a hack squat machine in a gym, illustrating quad exercise ideas. An overlay lists exercises like leg extensions, hack squat, pendulum squat, quad bias lunges, leg press, and goblet squat.

A person performs barbell hip thrusts in a gym, demonstrating glute exercise ideas. An overlay lists exercises such as hip thrust, glute bridge, glute kickbacks, glute focused hyperextensions, and glute bias RDLs.

leg exercise ideas for growth ✨🫶🏻

my priority (esp as a wellness competitor) is to grow my legs! so here are some leg day exercise ideas by muscle group. i usually rotate through these and focus in progressively overloading them! which ones are your favorite? #lemon8partner #legday #legexercises #gluteexercises #b

1824 likes

A split image showing a woman's neck and upper back from the side, illustrating a 'Before' view with a neck hump and an 'After' view with a reduced neck hump, promoting an exercise to reduce neck hump.

Exercise to get rid of Neck Hump

The dreaded neck hump is more common than ever- younger and younger people are getting it due to poor posture, phone use, and sitting constantly. I love reducing the risk of neck hump with this strengthening exercise. Perform this 3-5 times daily for the best results! I love this exercise becau

5899 likes

The Best Glute Activation Exercise ✅

The advanced frog pump technique is effective for glute activation because it minimizes the involvement of other muscle groups, like the quads and hamstrings, by positioning the legs in external rotation and reducing their mechanical advantage. This isolates the gluteus maximus, which is responsibl

2008 likes

Under Booty Exercise That Actually Works!

Girrrrl, if you’re trying to lift that under booty, you really need to try this glute max kick back. I’ve seen a big change in my under booty since implementing these 1-2 x a week after my compound movements🔥 Save this for your next leg day💪🏼 #gluteworkout #glutemax #glutekickbacks #g

1164 likes

An exercise move for everyone!

I love weighted jacks because of what it does to the body from head to toe. Find one of these variations that is most appropriate for your physical ability and give that a go! Let me know how you do! Want to see more content like this? Follow me for more! #exerciseroutine #fitnessinspira

80 likes

FLATTEN YOUR STOMACH with 1 exercise!

Do this DAILY and pair with a WEIGHT-LOSS DIET for FASTER RESULTS 🤯

29.1K likes

3 exercise workout for a 6 pack

The best way to build abs is using weights, just like any other muscle! Do this workout 2-3x per week: Weighted plank: (hold as long as possible) - Start on your knees, and put the weight on your back - Carefully enter a plank position - don't let your core twist so that the weight can sta

139 likes

Start Doing This Beginner Exercise for Athletes

Add this exercise into your workouts for any sports #plyometrics #athlete #workout

125 likes

A woman from behind, wearing a blue sports bra and black leggings, flexes her arm. A red resistance band hangs on a white door. Text overlay reads 'best at home back exercise' with an arrow pointing to her back.

A split image shows a woman holding a pink resistance band on the left. On the right, she attaches a red resistance band with a door anchor to the top of a white door.

A split image shows a woman kneeling, performing a resistance band exercise. On the left, her arms are extended up. On the right, she pulls the band down, squeezing her back, demonstrating the exercise movement.

BEST AT HOME BACK EXERCISE 💪

Hey ladies! If you want to tone your back from home, definitely try this exercise! This exercise variation is very similar to the back machine at the gym. The key to toning your back (or any muscle group) is to squeeze each and every rep. Also remember to eat a lot of protein along with working out

135 likes

AT HOME QUADS EXERCISE HACK!

Have you ever wanted to target your quads at home? Maybe it’s one of those days you can’t get to the gym, or you simply enjoy working out from home! Let’s get into a hack that is an absolute game changer! Use a dumbbell or a thick book to use as leverage for your heel. The reason why we are leve

344 likes

Build a bubble butt with ONE exercise🍑

If you’re looking to grow your upper glutes & have a “bubble butt” then you NEED to be doing this exercise! What exercise am I talking about? Cable glute kickbacks. These are amazing for isolating your glute medius, which is responsible for round upper glutes. How to do kickbacks: -start

906 likes

A woman in athletic wear holds a dumbbell, illustrating a '4 exercise workout for UPPER GLUTES' in a gym setting. A peach emoji and an arrow highlight the glute focus.

A woman performs a smith machine split squat, with her back foot elevated, as part of a 3 sets of 8-10 reps workout for upper glutes.

A woman demonstrates a glute medius kickback using a cable machine, with instructions for 3 sets of 12-15 reps, focusing on glute squeeze and proper form.

4 exercise workout for the upper glutes

Smith machine split squat: 3 x 8-10 - Set up a small platform to elevate your back foot - Lower yourself into a lunge position - Push back up using the front leg Glute medius kickback: 3 x 12-15 - Position the cable height to mid-shin - Squeeze your glute and lift your leg up behind you, an

113 likes

YOU NEED TO TRY THIS EXERCISE FOR GLUTE GAINS🍑💗

There are a million ways to squat, but sumo squats? They just ✨ hit different for the glutes. ✨ The wider stance shifts the focus straight to the inner thighs and glutes, making it a must-have in any lower-body workout. When I first started doing these, I wasn’t paying attention to my knee

456 likes

Simple 6 Pack Abs Exercise to Avoid

Amazing Core Exercise You Should Avoid 👇 Stir the Pot for 3 sets of 10 reps each side Lights up the core on fire and makes you practice stabilizing in awkward positions with the ball. Don’t do this if you wanna get strong and aesthetic abs! Follow for more workout tips that are quick

1003 likes

Glutes Gym Exercise

A full workout routine for rounded lifted glutes 🫧 These moves target all the glute muscles and we are really getting at the side glutes with those banded abductions! Bands: @movewithhera Leggings are from my amazon picks #lemon8partner #glutegains #glutegrowth #bootybuilding #boo

226 likes

ONE GLUTE EXERCISE THAT EVERYONE SHOULD BE DOING!

This is one exercise that everyone can benefit from no matter what stage of life or your fitness journey you’re in and thats the Bulgarian split squat… It is an amazing exercise to grow your Glutes/legs (I’d recommend doing on the smith machine if you’re going for strength as you can usually lo

660 likes

A vibrant, completed color wheel with 6 slices and 3 rings, demonstrating various hues, tints, and shades. Overlay text reads "Use This Exercise To Learn Color Theory" with a "SWIPE" arrow, indicating an instructional guide.

A printer graphic and text explaining that only Cyan, Magenta, Yellow, and white are needed for color mixing. Below, swatches of blue, magenta, yellow, and green are shown next to colored pencils, encouraging use of any art medium.

A partially colored color wheel with 6 slices and 3 rings. Yellow, magenta, and blue primary colors are feathered out from the middle ring to the outer and center, illustrating the initial step of the color theory exercise.

🌈Unlock Color Theory with this Exercise!

Have you ever wanted to draw with a color that you don't have in your pencil set? Or do you wish that your paintings looked less lifeless? This color theory exercise should help you understand how to get new hues and control your saturation levels. STEP 1: Grab your colors! I am using prism

1725 likes

Standing core exercise to add to routine🌸

Drop a comment if you going save this and try #postpartum #pregnancy #diastasisrecti #coreworkouts #standingcoreworkout

217 likes

Do this exercise to build a strong core!

To all my #busymoms out there, I'm telling you personally that it's possible to have a strong core & develop abs with the proper nutritional guide & exercises that will strengthen/sculpt those abs for you🤗💪🏾. ☆Here is a snippet of an exercise that is part of my Mom BAWD online

337 likes

✨ Best exercise to build your abdominal muscles 💪🏾

Summer ab workout ☀️ #Fitness #fitnesstips #gymmotivation #gym #abs #absworkout #coreworkout #fitnessjourney #fitnessgirl #exercise

69 likes

A woman in a gym, viewed from behind, in a bent-over position holding a dumbbell, with text "TOP exercise for max glute gains" overlaid, highlighting a glute-focused exercise.

A woman performing a sumo squat in a gym, holding a heavy dumbbell in the lowered position, with text providing instructions on selecting challenging weight for 8-10 reps.

A woman coming up from a sumo squat in a gym, holding a dumbbell, with text instructing to squeeze glutes, keep tension, and put weight on heels for proper form.

You NEED to try this glute exercise! 🍑

Want to grow your glutes? You NEED to try this sumo squat exercise. This is a very challenging exercise to do but has helped me so much in my fitness journey. This exercise mainly targets glutes! The key is to grab a challenging weight and as you slowly come up, put the weight on your heels and

259 likes

A woman in athletic wear takes a mirror selfie in a fitness studio, with text overlaying "Exercises I do to MAINTAIN '11' AB LINES SWIPE," introducing her core workout routine.

A woman in a fitness studio demonstrates a high plank exercise, wearing black leggings and pink ankle weights, with the text "High plank" overlaying the image.

A woman lies on her back performing leg lifts, with her legs raised and wearing pink ankle weights, in a fitness studio. The text "Leg lifts" is overlaid.

Pilates core exercise to maintain “11” ab lines

One of the biggest fitness goals I’ve always had is to have the “11” ab lines. Once I achieved them, I also had to come up with a routine to keep them. In order to keep my core tight & toned, I train core x2-3/week. Here are 4 core exercises I do to keep my “11” ab lines⬇️ 1. High plank x 1

101 likes

A woman on a leg extension machine, appearing to be in intense effort or pain, with text overlay "Leg extension drop set for crazy quad growth!" and blue arrows indicating machine movement. She is wearing a black and blue t-shirt and blue shorts.

A woman performing leg extensions, with text detailing the workout: "3 sets total", "set 1: x12 reps", "set 2: x12 reps", "set 3: x10 heavy reps followed by 2 drop sets x20 reps". Additional tips include "Stay in control of the weight", "Squeeze quads at top", and "Keep feet nice & loose".

A woman on a leg extension machine, with text explaining the third set: "On your 3rd & final set: - do your 10 heavy reps - lower the weight & do 20 reps - lower the weight again & do another 20 reps". Another text box advises to "Get full range of motion".

Grow your quads with this one exercise

The leg extension is one of my FAVORITE exercises for leg growth and overall development. How you perform this exercise will really determine if you are going to see that growth. Are you finishing the exercise when you get tired? or are you really pushing out a few more reps and getting yourself

164 likes

Underrated glute exercise🍑

One of the most underrated glute exercises in my opinion is smith machine step downs! Unlike a step up, you start standing at the top of the box and slowly step down. This creates a great stretch in your glutes and allows you to isolate that muscle group. I recommend doing these on the smith machin

45 likes

See more