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3 of those who exercise long but are still stationary

# Exercise # Spicy puppet # gymtok # gymgirl # Change yourself

3/25 Edited to

จากประสบการณ์การออกกำลังกายส่วนตัวที่ต้องใช้เวลานานหลายเดือนถึงจะเห็นพัฒนาการที่ชัดเจน สิ่งหนึ่งที่สำคัญมากคือการฟื้นฟูกล้ามเนื้อหลังออกกำลังกาย ซึ่งก็เกี่ยวกับการนอนหลับที่เพียงพอและมีคุณภาพ โดยส่วนตัวผมสังเกตว่า หากนอนหลับไม่ครบ 7-8 ชั่วโมง หรือหลับลึกไม่เพียงพอ กล้ามเนื้อจะฟื้นตัวช้า ทำให้ไม่ได้ผลที่ตั้งใจไว้ นอกจากนี้ การรับประทานอาหารโดยเฉพาะโปรตีนก็สำคัญมาก เพราะโปรตีนเป็นตัวช่วยสร้างกล้ามเนื้อ ถ้าไม่ได้รับโปรตีนเพียงพอ ร่างกายก็ไม่มีวัตถุดิบไปซ่อมแซมกล้ามเนื้อ ทำให้หุ่นไม่พัฒนา อีกข้อคือความสม่ำเสมอในการออกกำลังกาย ถ้าออกกำลังกายแบบหยุดๆ เล่นบ้าง หยุดบ้าง กล้ามเนื้อก็ไม่ได้รับการกระตุ้นอย่างต่อเนื่อง จึงไม่เจริญเติบโตอย่างที่ควร ดังนั้น ถ้าอยากเห็นผลลัพธ์ที่ดีจากการออกกำลังกาย ควรปรับพฤติกรรมให้ครบทั้ง 3 ด้านนี้: นอนหลับให้เพียงพอ รับโปรตีนที่เหมาะสม และออกกำลังกายอย่างต่อเนื่อง เชื่อว่าจะช่วยให้หุ่นเปลี่ยนแปลงได้ดีขึ้นจริงๆ

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