Lemon8Lifestyle community

Automatically translated.View original post

SU US
SU US

69 followers

Follow
Follow
Follow

0 saved
1

Exercise

1/30 Edited to

... Read moreการออกกำลังกายเป็นวิธีที่ดีที่สุดในการดูแลสุขภาพกายและใจ และสำหรับผู้ที่อาศัยในเทศบาลนครนนทบุรี มีกิจกรรมและสถานที่หลากหลายที่เหมาะสำหรับการออกกำลังกาย เช่น สวนสาธารณะและสนามกีฬา ที่เปิดให้ประชาชนได้ใช้เวลาออกแรงและเพลิดเพลินไปกับธรรมชาติ จากประสบการณ์ส่วนตัว การเลือกสถานที่ออกกำลังกายในชุมชนใกล้บ้านช่วยให้สะดวกต่อการเข้าร่วมและไม่ต้องใช้เวลามากในการเดินทาง นอกจากนี้การออกกำลังกายเป็นกลุ่มเล็ก ๆ กับเพื่อนหรือครอบครัวยังเป็นแรงจูงใจที่ดี ทำให้รู้สึกสนุกและมีความรับผิดชอบมากขึ้น กิจกรรมที่เหมาะสำหรับผู้เริ่มต้น เช่น การเดินเร็ว วิ่งจ๊อกกิ้ง โยคะ และเทรนนิ่งน้ำหนักตัว นอกจากจะช่วยรักษารูปร่างแล้ว ยังช่วยให้ระบบหัวใจและหลอดเลือดแข็งแรง ช่วยลดความเครียดและเพิ่มพลังงานในแต่ละวัน ในเทศบาลนครนนทบุรียังมีโปรแกรมและกิจกรรมส่งเสริมสุขภาพที่จัดขึ้นให้ประชาชนเข้าร่วมได้ฟรีหรือในราคาประหยัด ซึ่งเหมาะกับทุกวัยและระดับความฟิต หากคุณกำลังมองหาแรงบันดาลใจหรือโอกาสในการเริ่มออกกำลังกาย ลองค้นหาข้อมูลเพิ่มเติมจากเทศบาลหรือชุมชนท้องถิ่นเพื่อเข้าร่วมกิจกรรมต่าง ๆ เหล่านี้ สุดท้าย อย่าลืมดูแลตัวเองด้วยโภชนาการที่เหมาะสมและพักผ่อนอย่างเพียงพอ เพื่อให้ผลลัพธ์จากการออกกำลังกายโดดเด่นและสุขภาพโดยรวมดีขึ้นอย่างยั่งยืน

Related posts

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
JamariMarte

JamariMarte

5371 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
Thamires Cottone | REALTOR

Thamires Cottone | REALTOR

5117 likes

Home exercise
#bodytransformation #lemon8bookclub #summerbod #
BIRKA

BIRKA

29.3K 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
kiri

kiri

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.
A woman stands in profile, demonstrating the starting position for a neck exercise with a relaxed neck, chin neutral, and shoulders back, as instructed for reducing a neck hump.
A woman in profile demonstrates sliding her neck back, imagining her head as a closing drawer, as part of an exercise to reduce a neck hump, holding for 10 seconds and doing 10 reps.
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
Delaney

Delaney

5901 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
Soft_Doufu

Soft_Doufu

2431 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

2011 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.
Ledia Jules

Ledia Jules

790 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
Trisha Morrison

Trisha Morrison

139 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

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
Sophia Cepero

Sophia Cepero

906 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
Laura

Laura

1164 likes

FLATTEN YOUR STOMACH with 1 exercise!
Do this DAILY and pair with a WEIGHT-LOSS DIET for FASTER RESULTS 🤯
Dr. Remix

Dr. Remix

29.2K likes

Get rid of bat wings with this 3-exercise workout
These exercises are going to target your arms for that solid, sculpted look. Push through each rep, and remember—strength is built with every controlled movement you make. Tricep Kickback 3 sets of 8-12 reps per arm -- Attach single handle to a mid cable setting; grab handle with one hand, be
Trisha Morrison

Trisha Morrison

77 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
Zazel Rosado

Zazel Rosado

350 likes

A woman takes a mirror selfie, touching her chin, with text overlays 'HOW TO Slim your face', 'Goodbye double chin', and 'Try these exercise', indicating a guide for facial slimming.
A hand holds a dropper bottle of facial oil next to a white jade face roller, with text recommending oil or lotion and a face roller for skin moisturization.
A close-up of a woman's face from a low angle, demonstrating the exercise of tucking her chin in and out, with her finger on her chin.
Exercise for your double chin
If you’re looking to having a slimmer face, less of a double chin and a more prominent jawline try out these exercises. I do like to use a face oil and a face roller yet you don’t need to use it to start off to make sure my skin is hydrated. Sometimes when your skin is dry and you attach it with ex
Dixiezelaya

Dixiezelaya

1878 likes

A woman in athletic wear stands on an elevated surface holding dumbbells, viewed from behind, with text overlay 'TRY THIS EXERCISE TO BUILD A SHELF' and 'SHELF' pointing to her glutes.
Gym equipment including a weight plate, two dumbbells, and a water bottle on a mat, with text listing 'what you'll need: elevated surface (in this case a plate) - 2 dumbbells (weight of choice)'.
A split image showing a woman performing reverse lunge deficits with a knee drive, holding dumbbells. Text describes the exercise as '3 sets of 10' with 'less than 1 minute in between sets'.
TRY THIS EXERCISE TO BUILD A SHELF
heyy yall if you want to round your glutes and build a more prominent shelf, consider adding this step up variation to your next workout!! Especially if you’re a beginner as it’s super friendly. • REVERSE LUNGES WITH A KNEE DRIVE: - 3 sets of 10 reps - remember form is a lot more important
Denise Hamdan 🤍

Denise Hamdan 🤍

528 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
Zazel Rosado

Zazel Rosado

135 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
Hannah Hooker

Hannah Hooker

660 likes

Start Doing This Beginner Exercise for Athletes
Add this exercise into your workouts for any sports #plyometrics #athlete #workout
mrdiversify

mrdiversify

125 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

101 likes

A woman in athletic wear stands with her back to the camera, hands on her head, with text overlay "GLUTE EXERCISE I would not skip for JUICY GLUTES," introducing a glute-focused workout.
A woman performs a glute-focused Bulgarian split squat using a Smith machine in a gym, with text overlay "SMITH MACHINE BULGARIAN SPLIT SQUATS How to do glute focused Bulgarian split squats SWIPE."
A close-up of a woman demonstrating proper form for a glute-focused Bulgarian split squat, with text instructions on keeping core tight, achieving a 90-degree angle, and leaning forward.
Don’t skip this exercise if you want JUICY GLUTES
This is one exercise I haven’t stopped doing because of the results I’ve seen from it. And that is, the bulgarian split squat. If you’re having trouble feeling them in your Glutes then pay attention to these specific things listed: Start with lighter weight and increase as you progress! Happy
Hannah Hooker

Hannah Hooker

71 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

A woman in gym attire takes a mirror selfie, showcasing her glutes, with a man in the background. Text overlay reads "FAVORITE exercise*currently FOR MASSIVE GLUTES" with a peach emoji, and "Lemon8 @adventuringwithhannah".
A woman performs Bulgarian split squats on a smith machine in a gym. She wears yellow shorts, with her back foot elevated on a bench. Text overlay reads "✨ BULGARIAN SPLIT SQUATS ✨" and "Lemon8 @adventuringwithhannah".
A woman demonstrates the correct 90-degree hip and ankle angle for Bulgarian split squats on a smith machine. White arrows highlight the angles. Text overlay explains this form optimizes glute recruitment, along with "Lemon8 @adventuringwithhannah".
DON’T SKIP THIS EXERCISE FOR YOUR GLUTES!
I have seen such a huge difference in my Glutes by incorporating this exercise in a progressive manner every single week. Progressive overload is more reps, weight, intensity over time to make progress on one single exercise. That exercise is Bulgarian split squats on the ✨ smith machine ✨.
Hannah Hooker

Hannah Hooker

189 likes

✨ Best exercise to build your abdominal muscles 💪🏾
Summer ab workout ☀️ #Fitness #fitnesstips #gymmotivation #gym #abs #absworkout #coreworkout #fitnessjourney #fitnessgirl #exercise
jukesxfit

jukesxfit

69 likes

Deep Back Line Exercise🪽
This one’s at the top of the list 💯 #backextensions #backworkoutvideos #lowerback #fitness
The_French_Fit

The_French_Fit

744 likes

A white text box overlaid on a background of green trees, blue sky, and a yellow sun icon. The text promotes Pilates for managing anxiety, stating it focuses on core strength, flexibility, and mindful movement to reduce stress. It includes an 'Anxiety Diary' logo and a Lemon8 username.
The Power of Exercise for Managing Anxiety🌿
The Power of Exercise for Managing Anxiety 📒Notes: I wanted to share something that’s been really helpful for me lately: exercise! 🏋️‍♀️ Whether it’s going for a walk, hitting the gym, or practicing 🧘‍♀️ , moving my body has been a game-changer for managing my anxiety. Not only does exercise
Anxiety Diary

Anxiety Diary

116 likes

Build a Sexy Back with This Exercise ✨
If you’re looking to build a strong, defined back, the Bent Over Cable Row is a must-have in your workout routine. This exercise targets your upper and middle back muscles, promoting better posture and increased strength. Here’s a quick guide to help you perform it correctly: Step 1: Setup Atta
Sky | CPT

Sky | CPT

99 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
juliadorsey

juliadorsey

455 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 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

164 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
starlight

starlight

1726 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 woman in a gym takes a mirror selfie, showcasing her workout attire. The image is titled "PUSH DAY shoulders | chest | triceps," indicating the focus of the workout.
A woman demonstrates single-arm shoulder presses on a machine, with instructions to hold one arm static while performing reps with the other, for 4 sets of 6-8 reps per arm.
A woman performs neutral chest presses on an incline bench, bringing dumbbells together with palms facing each other, for 3 sets of 10-12 repetitions.
5 EXERCISE PUSH DAY WORKOUT 💪✨
Here are some of my go-to exercises for push days! 1. Single arm shoulder presses on a plate loaded machine -I used to only ever do shoulder presses with dumbbells. I never opted to use any of the machines because I feel like machines at different gyms are so inconsistent so it feels like it’s
Diana Harris

Diana Harris

213 likes

See more