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THE ONE FIT
THE ONE FIT

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I want to build muscle, but I don't have a 30-day gym.

6/24 Edited to

... Read moreจากประสบการณ์ตรงที่เคยอยากพัฒนากล้ามอกแต่ไม่มีเวลาหรือโอกาสเข้าใช้ฟิตเนส การใช้ยางยืดออกกำลังกายที่บ้านกลายเป็นทางเลือกที่สะดวกและได้ผลดีมาก ยางยืดนี้ช่วยให้เราได้ฝึกกล้ามเนื้ออกอย่างเข้มข้นโดยไม่ต้องมีเครื่องมือหนักๆ แถมยังพกพาง่ายทำได้ทุกที่ทุกเวลา สำหรับใครที่อยากได้กล้ามอกล่างและอกในชัดเจน การทำท่าที่กำหนดไว้ประมาณ 80 ครั้งต่อวัน ประกอบกับการรักษาโภชนาการที่เหมาะสม จะช่วยให้กล้ามเนื้อพัฒนาอย่างมีประสิทธิภาพ นอกจากนี้ ควรหลีกเลี่ยงความเชื่อผิดๆ เช่น การเน้นแต่การเข้ายิมอย่างเดียว หรือคิดว่าออกกำลังกายแค่บางวันจะเห็นผลที่ดีทันที ผมขอแนะนำว่าให้กำหนดเป้าหมาย 30 วันในการฝึกด้วยตารางที่ชัดเจน และบันทึกความก้าวหน้าของตัวเอง รวมทั้งการถ่ายรูปเปรียบเทียบก่อนและหลัง จะช่วยให้มีแรงจูงใจมากขึ้น และเข้าใจว่าการออกกำลังกายนั้นต้องใช้ความสม่ำเสมอ สิ่งสำคัญที่สุดคือการเลือกวิธีที่เหมาะสมกับไลฟ์สไตล์ของตัวเอง เพื่อไม่ให้รู้สึกเหนื่อยเกินไปจนหมดกำลังใจ สุดท้ายนี้แม้ว่าจะเลิกเข้าฟิตเนส ก็ไม่ใช่อุปสรรคแต่อย่างไร การออกกำลังกายด้วยยางยืดที่บ้านและท่าออกกำลังกายที่เหมาะสม สามารถสร้างกล้ามอกที่แข็งแรงและสวยงามได้จริง ๆ ขอให้ทุกคนมุ่งมั่นและพิถีพิถันกับการฝึกอย่างต่อเนื่อง คุณจะได้หุ่นดีตามที่ต้องการอย่างแน่นอน!

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41 likes

A 5-day gym workout schedule by @NourishwithMK to build strength, burn fat, and feel amazing. It details daily routines: Push, Pull, Legs, Upper Body/Core, Full Body, and Weekend Rest. Each day lists specific exercises and cardio. Tips for best results include protein, water, sleep, and consistency.
5-Day Gym Workout Schedule to Build Strength & Burn Fat 💪🔥
Looking for a simple gym routine that actually works? Save this 5-day workout schedule and stay consistent! ✨ Monday – Push (Chest, Shoulders & Triceps) ✨ Tuesday – Pull (Back & Biceps) ✨ Wednesday – Legs & Glutes ✨ Thursday – Upper Body & Core ✨ Friday – Full Body ✨ Weekend
NourishWithMK

NourishWithMK

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A graphic titled 'HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME (SCIENCE-BACKED)' introduces body recomposition. It explains that it's possible to build muscle and lose fat simultaneously with the right strategy, encouraging users to swipe for more details.
Titled 'Focus on These 4 Pillars,' this slide outlines the scientific foundations of body recomposition: resistance training, high-protein intake, a slight calorie deficit or maintenance, and good sleep and recovery, emphasizing their importance.
This slide, 'Training Tips,' advises lifting 3-5 times weekly, prioritizing compound lifts like squats and hip thrusts, and using progressive overload. It also suggests adding glute- and core-specific accessories for body shaping.
Build Muscle & Lose Fat at the Same Time 🌿🤍✨🫶🍋
Yes, you can build muscle and lose fat at the same time 🔥 This is called body recomposition — and it’s totally doable (and backed by science). If you’re eating enough protein, lifting consistently, and recovering well, you can get leaner, stronger, and build the body you want — without crash di
Ina 🤍

Ina 🤍

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