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🌀 For 40++ Arm Swing + Squat Twist = Easy Burn!🍋's images(0)
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🌀 For 40++ Arm Swing + Squat Twist = Easy Burn!🍋

An applied arm swing position that adds a little squat-like shortening.

👉 help open the shoulder range, loosen the office syndrome.

👉 Reinforce the legs + torso along the way.

👉. Burn gently. Perfect for holidays. Or people who want to start exercising.

Holiday. Don't want to work out hard. Try Arm Swing + Squat Twist. 🌀

Burn gently, just swing the left-right arm + a little more abbreviation. ✨

Freshness, relaxation and power. 💪🌱

# Trending # Lemon 8 Howtoo # Drug sign with lemon8 # lemon 8 diary # Lemon 8 BodyShape

2025/9/14 Edited to

... Read moreท่า Arm Swing + Squat Twist นี้จึงเหมาะอย่างยิ่งสำหรับผู้ที่ต้องการออกกำลังกายแบบเบา ๆ โดยเฉพาะวัย 40++ ที่อาจยังไม่พร้อมสำหรับการออกกำลังกายหนัก ๆ ในวันหยุดสามารถเลือกออกกำลังด้วยท่านี้เพื่อให้ได้ทั้งการเคลื่อนไหวของกล้ามเนื้อไหล่และขาอย่างอ่อนโยนและต่อเนื่อง การเคลื่อนไหวแบบแกว่งแขนไปทางเดียวกันโดยกางปลายนิ้วมือเล็กน้อย เท้าห่างประมาณความกว้างของหัวไหล่ ควรยืนตัวตรงหลังตรงสวย พร้อมปล่อยไหล่ให้สบาย แล้วยกแขนขึ้นมาระดับอกและแกว่งแขนทั้งสองไปทางซ้ายพร้อมกันพร้อมกับหมุนลำตัวตามเล็กน้อย จากนั้นแกว่งแขนกลับไปทางขวาพร้อมกันอย่างนุ่มนวล ท่านี้สามารถทำต่อเนื่องได้ 10-15 นาที การย่อตัวเพิ่มเล็กน้อยคล้าย Squat ในท่าผสมนี้ นอกจากจะช่วยกระตุ้นกล้ามเนื้อขาแล้ว ยังช่วยฝึกความยืดหยุ่นของข้อเข่าและลำตัวอีกด้วย ซึ่งเป็นประโยชน์มากสำหรับผู้ที่ทำงานออฟฟิศที่ต้องนั่งนาน เพราะจะช่วยคลายออฟฟิศซินโดรมและลดอาการปวดเมื่อยไหล่และหลังได้ นอกจากนี้ ท่านี้ยังเหมาะกับผู้เริ่มต้นออกกำลังกายเนื่องจากมีแรงต้านต่ำและท่าที่ไม่ซับซ้อน สามารถปรับความเร็วและความหนักเบาได้ตามความรู้สึกของตัวเอง โดยไม่ต้องใช้อุปกรณ์พิเศษ ทำให้สะดวกและง่ายต่อการทำที่บ้านหรือพื้นที่จำกัด เพื่อให้ได้ผลลัพธ์ที่ดี แนะนำให้ฝึกเป็นประจำอย่างน้อยสัปดาห์ละ 3-4 ครั้ง ร่วมกับการดื่มน้ำมากๆและรับประทานอาหารที่มีประโยชน์ เช่น ผัก ผลไม้ และโปรตีนเล็กน้อย เพื่อเสริมสร้างกล้ามเนื้อและฟื้นฟูร่างกายอย่างเต็มที่ ท่า Arm Swing + Squat Twist นี้จึงช่วยเพิ่มพลัง ใช้เวลาไม่นานและเหมาะอย่างยิ่งสำหรับผู้ที่มีไลฟ์สไตล์ที่เร่งรีบหรือเพิ่งเริ่มต้นออกกำลังกาย นอกจากนี้ยังทำให้รู้สึกสดชื่น คลายเมื่อยได้ดีในทุกวันหยุด

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A woman in black leggings and white sneakers is shown from the waist down. Text overlay reads "7 DAY WORKOUT PLAN FOR Big Glutes & toned legs".
Text details Day 1 of a 7-day workout plan, focusing on Power Walking and Pilates. It outlines a 45-minute power walking routine with warm-up, steady-state, cool-down, and tips.
Text outlines Day 2 of the 7-day workout plan, featuring a 30-45 minute Yoga Flow for Flexibility and Recovery, including Cat-Cow Stretch, Downward Dog, and Low Lunge Stretch.
Lose Thigh Fat Fast: Workouts & Tips for Women 🍋✨
Many women struggle with slimming their thighs and toning their legs without adding muscle bulk. While strong, muscular thighs are empowering and aesthetically pleasing to many, some prefer a slimmer, more toned look. Achieving this requires a specific approach to training and diet! In this pos
user6105703454172

user6105703454172

72 likes

3️⃣ Cardio Workouts for Maximum Calorie Burn! 🔥
My favorite way to do cardio is with interval workouts - it keeps things interesting and your body responds well by raising that heart rate, promoting calorie burn = fat loss. 🔥 No matter your fitness / physique goals it is so important to add cardio into your daily / weekly routine as it benefi
carlyroese

carlyroese

20 likes

Full Body Burn & Sculpt
Hey friends! Here’s a full-body workout you can do at home or at the gym using just a pair of dumbbells. We’re hitting all the major muscle groups while keeping things simple and effective. Save this for your next workout 💪 1. Squats to Overhead Press – 3 sets of 12 Start with your feet shoulde
Alexis Meiying🌸

Alexis Meiying🌸

54 likes

40+? Join My 30-Day Squat Challenge (Day 1)
40+ Who's in for a 30 days of squat challenge with me? Over 40 version #squatchallenge #30dayssquatchallenge #legtransformation #fitnesschallenge2025 #homeworkoutchallenge
40+. Strength. Glutes. Abs

40+. Strength. Glutes. Abs

51 likes

✨🧘🏽‍♀️🌿Watch + Learn: Yogi Squat
✨🌿🧘🏽‍♀️Yogi Squat Yogi squat hits on every level—opening up the hips, building strength, releasing tension, deepening body connection, and grounding the mind. A few slow breaths here daily can shift your whole vibe. Here are a few benefits that can last you in the long run: •Mental:
SensualbyCelena

SensualbyCelena

255 likes

DB Squat 2.0
A better version of a DB Squat if you want to build your quads #legdayroutine #workoutroutine #gymworkout
Chaz Spackman

Chaz Spackman

94 likes

20-Min Glutes & Abs Burn (Home Workout)
This glutes + abs workout hits everything 🔥 All you need is dumbbells, a resistance band, and a kettlebell. Format: • 30 sec work / 15 sec rest • 8 exercises • 3 rounds • 1 min rest between rounds Go heavier on the deadlifts, keep your core tight on the leg raises, and swing with intenti
KLYHaus | Fit. Mom. Political.

KLYHaus | Fit. Mom. Political.

17 likes

Know the difference: Dumbbell squat variations💪🏽
If you want toned, STRONG legs you need to know these squat variations🔥 Here are 3 clear form cues for each variation: Dumbbell Front Squats (quad focused) 1. Keep your elbows high so the dumbbells don’t pull you forward. 2. Brace your core like someone’s about to punch you.
Lillid4fit

Lillid4fit

74 likes

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