Lemon8Lifestyle community

Automatically translated.View original post

pHARMINTERn
pHARMINTERn

196 followers

Follow
Follow
Follow

0 saved
2

Come to take exercise

2025/10/3 Edited to

... Read moreการออกกำลังกายอย่างสม่ำเสมอโดยเฉพาะเวทเทรนนิ่ง เป็นวิธีที่ดีในการเพิ่มความแข็งแรงของกล้ามเนื้อและช่วยให้รูปร่างดูดีขึ้น เหมาะกับคนที่ชอบใช้ชีวิตติดยิมและต้องการเปลี่ยนแปลงตัวเองให้มีสุขภาพดี นอกจากประโยชน์ทางกายภาพแล้ว การเวทเทรนนิ่งยังช่วยเสริมสร้างความมั่นใจและเพิ่มเสน่ห์ ทำให้มีโอกาสเจอคนใหม่ๆ หรือสร้างความสัมพันธ์ที่ดีขึ้นได้อีกด้วย สำหรับผู้เริ่มต้น ควรเริ่มจากน้ำหนักที่เหมาะสมกับร่างกาย เพื่อป้องกันการบาดเจ็บและสามารถเพิ่มน้ำหนักได้ตามความเหมาะสม เทคนิคการฝึกที่ถูกวิธีมีส่วนสำคัญในการเห็นผลลัพธ์อย่างรวดเร็วและปลอดภัย รวมถึงการตั้งใจทำตามแผนอย่างสม่ำเสมอและพักผ่อนให้เพียงพอ วิธีนี้จะช่วยส่งเสริมระบบเผาผลาญ ลดไขมัน และทำให้กล้ามเนื้อกระชับขึ้นได้อย่างเห็นผล นอกจากนี้ การติดตามไดอารี่การออกกำลังกายบนโซเชียล หรือในแอปอย่าง Lemon8 จะช่วยสร้างแรงบันดาลใจและทำให้การออกกำลังกายมีความสนุกสนาน ไม่เหงา และยังได้เรียนรู้เทคนิคใหม่ๆ จากเพื่อนๆ ที่มีไลฟ์สไตล์คล้ายกัน อีกทั้งยังสามารถแชร์เป้าหมายของตัวเอง เพื่อรับคำแนะนำและกำลังใจที่ดีจากชุมชน ทำให้การฟิตร่างกายกลายเป็นกิจวัตรที่ยั่งยืนได้จริง

Related posts

Glutes exercise at home
Glutes on fire 🍑🍑🔥 Sign up to the 60 days weight loss , core workouts,booty secrets challenge Join my community/ and only women practice ground , which we will help you get back on track , take of you , because we know fitness it is a difficult journey just because stay in track is a bigger
Solange fitness

Solange fitness

1626 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
Zara_Sanchi

Zara_Sanchi

1991 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
Adriana | Menopause Coach

Adriana | Menopause Coach

80 likes

Solid Compound Exercise Combo🍋
You have to try this one! Then come back and tell me what you think! #summerbod #bodytransformation #healthylifestyle2024 #over40 #over50 #menopauseweightloss #perimenopause
Adriana | Menopause Coach

Adriana | Menopause Coach

241 likes

Save this ONE exercise to Tighten and Flatten Your stomach! 💕
#glowup #tighttummy #flattstomach #flattummytips #exercise
Mila Rose

Mila Rose

30 likes

How to Take Effective Notes? ✨📝
I use the Cornell Note-Taking Method, which helps you separate key points, notes, and summaries, making it easy to review and remember information. No more flipping through messy notebooks! Improve your study habits: The Cornell method encourages you to actively summarize and review your notes afte
TemplateWorks

TemplateWorks

1048 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
Trisha Morrison

Trisha Morrison

113 likes

Grow your Glutes with this 1 Exercise 🍑🍑🍑
This is my latest favorite glute / leg exercise that packs a real BURN. If your goal is to build muscle mass to your lower body as well as improve your balance / posture then you need to try out the 3-point lunge. 🥵 First you perform a reverse lunge then move straight into a lateral lunge and en
carlyroese

carlyroese

40 likes

Start This Exercise Today.
Do you have a lower belly pooch? Try this exercise to help strengthen and tighten your core. Start This Exercise Today #mom #momlife #mommymango
MommyMango

MommyMango

60 likes

Start This Exercise Today For A Stronger Core!
Do you have a weak core? Start This Exercise Today For A Stronger Core! #mom #mommymango #momlife
MommyMango

MommyMango

29 likes

THE BEST GLUTE GROWTH EXERCISE✨ (Science-backed)
There was a study showing the BEST exercises for activating your glute max for growth and this one’s surprising! 🤌🏼 i’m a notes girly🥰 if i’m trying to process information, i want it highlighted, organized, and italicized!🙌 here’s a summary of the glute research you can take with you to get the mos
Cassidy

Cassidy

173 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
Zazel Rosado

Zazel Rosado

259 likes

A supermarket aisle filled with various vitamin and supplement products. Overlay text reads "VITAMINS 101 How to Pick the Right Vitamins for You?" with a bottle of orange pills and scattered pills.
Text explaining the benefits of taking vitamins and supplements, including support for eyes, hair, teeth and bones, skin, gut, heart, mind, immune system, metabolism, blood health, and reproductive health. A bottle of orange pills is shown.
Text outlining how to read supplement labels, covering serving size, amount per serving, percent daily value (%DV), ingredients list, quality certifications, and dosage. A bottle of orange pills is shown.
Look & Feel Better: What Vitamins You Should Take💊
In today’s fast-paced world, it’s common to look for quick fixes for health concerns. Vitamins and supplements can play a crucial role in maintaining overall wellness, improving specific areas like skin texture, hair health, and immune function. However, with the myriad of options available, it
Chalie_Baker

Chalie_Baker

3078 likes

A woman in a red workout set and headphones stands in a gym, facing away from the camera. Text overlay reads "BEGINNER GLUTE WORKOUT just 3 exercises!" with a "PEACHY" graphic, introducing the workout routine.
A split image shows a woman demonstrating Bulgarian split squats with dumbbells. The left panel shows the starting position with one foot on a bench, and the right panel shows the lunge. Exercise instructions are overlaid.
A split image shows a woman performing cable kickbacks. The left panel shows her starting position, and the right panel shows her extending her leg backward. Exercise instructions for cable kickbacks are overlaid.
3 exercise beginner glute workout
Bulgarian split squat: 3 sets of 10-12 - Put your back foot on a bench or platform - Slowly come down to a lunge position - Stand back up, pushing through the front foot Cable kickback: 3 sets of 12-15 - Position the cable height to mid-shin - Squeeze your glute and lift your leg up behind
Trisha Morrison

Trisha Morrison

86 likes

A Deep Core Exercise You Should Be Doing 🌸
WHEWWW! I will lift heavy sh*t all day long, but when it comes to doing core work 🫠 It takes me OUT every time 😂 Buttt the work still continues, because having a strong core is very important. For all the moms out there who can relate, here’s why our core gets so weakened after pregnancy: D
Sky | CPT

Sky | CPT

153 likes

A person in athletic wear holds a dumbbell, demonstrating a workout. The image features text overlay "3 EXERCISE QUAD WORKOUT get strong, 'toned' thighs!" indicating the focus of the content.
A person performs a hack squat in a gym, with text overlay "hack squat 3x8-10" and instructions on foot placement, squat depth, and pushing up to complete the movement.
A person performs a single leg extension in a gym, with text overlay "single leg extension 3x10-15" and instructions to extend one leg, lower slowly, and repeat on the other leg.
3 Exercise Quad Workout
Hack squat: 3 x 8-10 reps - Place your feet close to the bottom of the foot platform, about shoulder width apart - Gripping the handles above you, squat down as far as you can - Push hard to come back up Single leg extension: 3 x 10-15 reps - Extend one leg straight, pulling yourself down in
Trisha Morrison

Trisha Morrison

24 likes

Have You Tried This Exercise?
Click on the link in my bio for more exercises. #Lemon8Diary
MommyMango

MommyMango

44 likes

Try This Exercise While On Vacation.
Click on the link in my bio for more mommy tummy exercises. Try This Exercise While On Vacation. #mom
MommyMango

MommyMango

23 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
Sophia Cepero

Sophia Cepero

95 likes

A smiling woman in a pink top and black leggings sits on a white chair with arms extended forward, demonstrating a chair exercise. Text overlay reads '7 exercises For A Flat Belly That You Can Do Even While Sitting On A Chair'.
Two illustrations show a woman performing a warm-up exercise while seated. The left image shows her sitting upright, and the right shows her leaning back slightly, both with hands on knees.
Two illustrations depict a woman doing oblique twists in a chair. The left shows her sitting upright with hands behind her head, and the right shows her torso twisted to the side.
7 Exercise
I’m a bit overweight and have arthritis in my lower back so going to the gym is not an option for me right now but I still wanted to exercise. These chair exercises still give me that since of accomplishment. 1. Warm Up Sit at the edge of a chair, keep hands on the knees. Slowly lean backward
RiverSong1979

RiverSong1979

51 likes

Try This Great Exercise.
Click on the link in my bio for more exercises. #momlife
MommyMango

MommyMango

15 likes

Try This Exercise 🍋
Click on the link in my bio for more exercises. #momlife #postpartum #coreworkout #corestrength
MommyMango

MommyMango

16 likes

Mewing exercise tutorial
Here are five mewing exercises to strengthen the tongue and lift the face, starting from basic stretches to advanced back tongue control, because the real key to facial lift and shorter face is activating the back one third of the tongue, not force or tension. #KokoHayashi #KokoFaceYoga #
Koko Face Yoga

Koko Face Yoga

5 likes

A woman in a blue top and black sweatpants takes a selfie in a gym. Text overlays read "Don't Skip This Exercise SHOULDER DAY EDITION SWIPE," promoting a shoulder workout.
A woman demonstrates the starting position for a dumbbell shoulder press in a gym. She holds dumbbells at shoulder height, with elbows slightly below her shoulders, for overall shoulder development.
A woman demonstrates the end position of a dumbbell shoulder press in a gym. She holds dumbbells extended overhead, with arms extended but not hyperextended, pushing towards the ceiling.
Don’t skip this exercise on shoulder day 💪🏼
If you aren't doing some form of shoulder press on your upper body push days.. YOU BETTER START! The shoulder press, whether it's with dumbbells, a barbell, or on the machine is an exercise you should be doing on days you are training your shoulders! Performing this exercise correctly w
Madisonleeobrien

Madisonleeobrien

40 likes

A person's legs are shown vertically against a wooden wall, illustrating the 'legs up on a wall' pose. The image highlights the 'BENEFITS OF LEGS UP on a wall' exercise, which improves blood flow and circulation.
A person demonstrates the 'legs up on the wall' pose, lying on their back with legs forming an L-shape against a wooden wall. This restorative yoga pose helps with digestion and promotes relaxation.
Text on a wooden wall lists benefits of the 'legs up on the wall' pose, including supporting digestion, reducing bloating, improving flexibility, improving circulation, relieving lower back pain, and promoting relaxation.
benefits of putting “legs up on a wall” exercise
Putting your legs up on the wall is an amazing practice to do right before bed (in my personal opinion.) + for digestion. I have been doing this practice the past few weeks & have noticed it helping with my digestion tremendously. Benefits of holding “legs up on wall”: ❤️‍🔥improves blo
Zoey Rofkahr

Zoey Rofkahr

2834 likes

Master this exercise for a toned back🔥
The Key to a Leaner Back? It Starts With This One Move🔥 Here’s a list of do’s and don’ts for proper lat pulldown form to maximize muscle engagement and prevent injury: Do’s: ✅ Sit with Proper Posture – Keep your chest up, shoulders back, and maintain a slight arch in your lower back. ✅ Use
Lillid4fit

Lillid4fit

84 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
Madisonleeobrien

Madisonleeobrien

163 likes

A woman sits on a yoga mat, holding a dumbbell, smiling. Text overlays indicate "3 glute exercise variations," "donkey kicks," and options for "bodyweight, dumbbell, bands" workouts to grow glutes.
Two panels illustrate bodyweight donkey kicks. The left shows the starting position on all fours, and the right shows the leg extended upwards, emphasizing squeezing glutes and slow, controlled movement on a soft surface.
Two panels demonstrate resistance band donkey kicks. The left shows the starting position with a band below the knee, and the right shows the leg extended, highlighting squeezing glutes and using a medium to heavy resistance band.
3 GLUTE EXERCISE VARIATIONS🔥🍑
Ladies! Have you ever heard you CAN’T grow your glutes from home? I’m here to tell you CAN! You can perform these exercises with bodyweight, resistance bands, and dumbbells. Here is an example of a donkey kick exercise with all three variations. The same can be done with similar exercises such as f
Zazel Rosado

Zazel Rosado

30 likes

Say Goodbye to Knee Pain With This Simple Exercise
The further you position the working leg back, the higher the intensity—start slow and increase after 2 sessions for the best results. Perfect as a pre-workout warm-up or part of your knee stability routine. Do 2 sets of 10-15 reps, 3 times a week, and feel the difference! How far back can yo
Zara_Sanchi

Zara_Sanchi

90 likes

Do You See Doming When Doing An Exercise?
Click on the link in my bio for core exercises.
MommyMango

MommyMango

38 likes

The Most Underrated Glute Exercise 🥰
Listen step ups are so underrated! Trust me you wanna add them to your leg days! They increase leg strength. They activate muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors! #fitgirl #lemon8challenge #gluteexercises
Gym Princess 👑

Gym Princess 👑

522 likes

Killer Shoulder Exercise
Spreading some knowledge and understanding, that’s all!! . . . . #shoulders #fitness #bodybuilding #gym #workout
OMG PT | Dr. Roberts

OMG PT | Dr. Roberts

12 likes

Two movements to exercise the shoulders 🥰
#shoulderpain #exercise #chineseculture #foryou
Caseyhealthtips

Caseyhealthtips

59 likes

leg extention strengthening exercise!
pls ignore me spelling exercise wrong i dont wanna talk about it😕 #dance #danceconditioning #dancetips #dancer #legstrength
rubyggg

rubyggg

84 likes

An infographic titled 'Remove Belly 2 Weeks' displays five exercises: Crunches (15x3), Glutes Bridge (20x5), Russian Twist (30x3), Forearm Plank (6x25), and Donkey Kicks (20x4). It also includes a diagram illustrating belly fat reduction.
Repeatable weekly exercise plan
Been doing these exercises for weeks now and the results are great . When u have ibs and can’t get rid of that stubborn fat these workouts are your friend. I don’t have all the answers I can’t tell u how long this routine will take to work for ur body . First thing to do is start . Be respectful to
Britt Nicole

Britt Nicole

33.8K likes

Full Body SCULPTING exercise
This combo move only requires a plate and your bodyweight, making it a perfect addition to your next workout! Form Tips: Use the plate push as a counterbalance to help you sit deeper into the side lunge, increasing your glute work Remember to hinge at your hips and sit back into your hee
AlexandriaJean

AlexandriaJean

55 likes

A woman in workout attire stands in a gym, facing away, with text overlay "Elite Glute exercise you shouldn't skip," highlighting the importance of glute exercises like step-ups.
A bar chart titled "COMPARISON OF GLUTEUS MAXIMUS ACTIVATION" shows various exercises, with "Step-Up" having the highest percentage of MVIC, indicating its effectiveness for glute activation.
Two women are in a gym, one performing a step-up exercise on a bench while holding a weight plate, with the text "STEP-UPS" overlaid, demonstrating the exercise.
Most effective Glute exercise to GROW your Glutes!
There are actually studies done to show that STEP-UPS are one of the best exercises for your glutes because of the activation you get vs other exercises. Let’s walk through on how to properly do them though to get the most out of them 👇 -Hinge at the hips and slightly lean forward. -Cre
Hannah Hooker

Hannah Hooker

39 likes

How to Progress the Back Extension Exercise!
The Long Game of the Back Extension. This progression can and should take months! First the goal is to desensitize the back. Then over months you can cause real adaptations to the spinal tissue. Play the long game. ❤️‍🩹
Brendan Backstrom

Brendan Backstrom

10 likes

Exercise routine
HAIII!!! this is my exercise routine #newtolemon8 and also do this 4-5 days a week and take the weekends to rest 💕💕bye have a good day/ night
Lorelai🛌💕

Lorelai🛌💕

3 likes

Do THIS If You Exercise With Chronic/Joint Pain
Avoid THIS when trying this needed core exercise: Chronic Pain Edition. This exercise is either highly underrated or highly avoided due to the complexity of it. There are so many moving parts throughout the Dumbbell Deadlift (or really any type of deadlift), but did you know you do this move
Coach Robbie

Coach Robbie

48 likes

exercise is NOT just for weight loss.. HEAR ME OUT
✨ THE GOAL OF WORKING OUT IS NOT SOLELY TO BURN CALORIES. IT’S FOR YOUR HEALTH. FOR BUILDING ENDURANCE, GAINING MUSCLE, AND INCREASING BALANCE AND FLEXIBILITY. EXERCISE IS ABOUT TAKING CARE OF YOUR BODY THROUGH MOVEMENT. ✨GOALS ARE INDIVIDUAL, NOT UNIVERSAL. JUST BECAUSE SOMEONE CAN RUN FARTHE
GetFitWithBekah

GetFitWithBekah

18 likes

See more