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Trick, eat along, reduce the belly ‼️ before Songkran

4/28 Edited to

... Read moreถ้าใครเสิร์ช “ออกกำลังกาย 30 นาที” แล้วอยากได้แบบทำตามได้จริง (ไม่ต้องใช้อุปกรณ์เยอะ) เราแนะนำให้ทำเป็น “รูทีน 30 นาที” ควบคู่กับการกินตามที่แพลนไว้ จะเห็นความกระชับไวขึ้น โดยเฉพาะช่วงหน้าท้องค่ะ รูทีนออกกำลังกาย 30 นาที (ทำที่บ้านได้) 1) วอร์มอัป 5 นาที: เดินย่ำเท้า/แกว่งแขน/หมุนหัวไหล่/เปิดสะโพกให้ตัวอุ่นก่อน ลดเสี่ยงเจ็บเข่า-หลัง 2) เวทบอดี้เวท 20 นาที (ทำ 4 ท่า วน 3 รอบ): - Squat 12–15 ครั้ง - Lunge สลับข้าง 10–12 ครั้ง/ข้าง (มือจับกำแพงได้ถ้ายังไม่มั่นคง) - Push-up แบบเข่าช่วย 8–12 ครั้ง - Plank 30–45 วินาที พักระหว่างท่า 20–30 วินาที และพักระหว่างรอบ 60 วินาที ถ้ามีดัมเบลเล็กๆ ก็ถือเพิ่มได้ แต่ไม่มีก็ทำได้เหมือนกัน 3) คาร์ดิโอปิดท้าย 5 นาที: ทำแบบเบาแต่ต่อเนื่อง เช่น เดินเร็วในบ้าน/step up ขึ้นลงบันไดเตี้ยๆ หรือเต้นตามคลิปที่ชอบ ทริคทำให้ “30 นาที” เห็นผลและไม่หลุดง่าย - เลือกเวลาที่ทำได้จริง: เราชอบทำก่อนอาบน้ำตอนเย็น เพราะพอทำเสร็จแล้วจะไม่ขี้เกียจต่อ - โฟกัสความสม่ำเสมอมากกว่าความหนัก: ทำ 30 นาทีทุกวัน หรือ 5 วัน/สัปดาห์ก็ได้ ดีกว่าหนักมากแต่ทำได้แค่ 2 วัน - เพิ่มความยากทีละนิด: สัปดาห์แรกเน้นท่าถูก สัปดาห์ถัดไปค่อยเพิ่มจำนวนครั้ง/เพิ่มเวลาแพลงก์ จับคู่กับการกินเพื่อช่วยลดพุง (ให้เข้ากับแพลนในรูป) - มื้อเช้า: ไข่ต้ม + คอทเทจชีส (หรือโยเกิร์ตรสธรรมชาติ) เติมผัก/ผลไม้หวานน้อยนิดหน่อยให้อิ่มนาน - มื้อกลางวัน: ข้าว + เนื้อสัตว์ไม่ติดมัน + ผัก (อย่าตัดข้าวหมดถ้ายังต้องใช้แรงทำงาน/ออกกำลังกาย) - มื้อเย็น: เน้นโปรตีน งดแป้ง เช่น เกาเหลา/เกี๊ยวน้ำแบบลดเส้น หรือเนื้อสัตว์กับผักเยอะๆ ทริคเล็กๆ ที่ช่วยมาก: ดื่มน้ำให้พอ, ลดน้ำหวาน/แอลกอฮอล์ช่วงก่อนสงกรานต์ และนอนให้พอ เพราะถ้านอนน้อยจะหิวจุกจิกง่ายค่ะ ทำตามนี้สัก 2–4 สัปดาห์จะรู้สึกได้เลยว่าเอวกระชับขึ้น เสื้อผ้าเข้ารูปขึ้น และพอถึงสงกรานต์ก็ใส่ลายดอกได้มั่นใจกว่าเดิมค่ะ

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