แฮลโล๊ ช่วงนี้มีเวลาออกกำลังกายกันมั้ยเอ่ย? ปุ๋ยช่วงนี้ก็งานเยอะค่ะ แต่ก็พยายามหาเวลาออกกำลังกาย ถ้ามีเวลาการออกกำลังกายที่เราชอบมากๆ คือการเล่นโยคะ และเต้น Body Jam ค่ะ 5555 โอ้ย ชอบเพลงเกาหลีไปอีก

แต่ถ้าช่วงไหนไม่มีเวลา การ Plank นี่ล่ะ ทำได้ง่าย ที่บ้านก็ได้ แถมออกกำลังกายได้ทุกส่วนเลย เป็นท่าออกกำลังกายที่ง่าย ท้าทายและเหมาะสำหรับคนไม่มีเวลาค่ะ

ประโยชน์ของ Plank

อย่างน้อยเลย รูปร่างของเพื่อนๆ จะดีขึ้น ลดอาการปวดหลังและความเสี่ยงที่จะเกิดอาการบาดเจ็บค่ะ ร่างกายมีความยืดหยุ่นเพิ่มมากขึ้น ท่าท่าแข็งแรง เสริมสร้างพัฒนาการทรงตัว การเผาผลาญในร่างกายดีขึ้นซึ่งจะช่วยในการเผาผลาญไขมัน แค่เพียงลองออกกำลังกายในท่วงท่านี้ลองดูสัก 28 วันเท่านั้นเอง ดูไม่ยากเลยใช่ไหมคะ (อ่านประโยชน์ของการ Plank  เต็มๆ ที่นี่)

วิธีการ

ก่อนที่จะเริ่มทำกันจริงๆ มาลองอ่านเคล็ดลับการออกกำลังกายท่านี้เล็กน้อยกันก่อนดีกว่าค่ะ

  • ขั้นแรกให้เริ่มจากการวางศอกให้ตรงพอดีกับไหล่พยายามตั้งศอกกับข้อมือให้ตรงกันด้วยนะคะอย่าลืม
  • ต่อมาดันตัวขึ้นลง พยายามงอคางให้ไกลกับข้อที่สุด (เคล็ดลับก็คือให้คิดว่าเราหนีบไข่ไก่ไว้ฟองนึงระหว่างคางและคอ)
  • สุดท้าย เกร็งท้อง ส่วนสะโพกและส่วนน่องในระหว่างที่พยายามหายใจอย่างเป็นปกติที่สุดนั่นเองค่ะ

ถ้าอยากเห็นภาพชัดขึ้น ลองดูวิดีโอที่ปุ๋ยเอามาฝากตัวนี้ประกอบก่อนก็ได้น้าาา

ตอนนี้ พร้อมหรือยังคะ

ถ้าพร้อมมาเริ่มกันเลยค่ะ 28 วันตามตารางนี้เลยนะ (ใครอ่านจากมือถือแคปจอด่วน)

วันที่ 1 20 วินาที วันที่ 2 20 วินาที วันที่ 3 30 วินาที วันที่ 4 30 วินาที
วันที่ 5 40 วินาที วันที่ 6 พัก วันที่ 7 45 วินาที วันที่ 8 45 วินาที
วันที่ 9 60 วินาที วันที่ 10 20 วินาที วันที่ 11 60 วินาที วันที่ 12 90 วินาที
วันที่ 13 พัก วันที่ 14 90 วินาที วันที่ 15 90 วินาที วันที่ 16 120 วินาที
วันที่ 17 120 วินาที วันที่ 18 150 วินาที วันที่ 19 พัก วันที่ 20 150 วินาที
วันที่ 21 150 วินาที วันที่ 22 180 วินาที วันที่ 23 180 วินาที วันที่ 24 210 วินาที
วันที่ 25 พัก วันที่ 26 210 วินาที วันที่ 27 240 วินาที วันที่ 28 จนกระทั่งไม่ไหว

** เพิ่มเติม ** มือใหม่หัด Plank วันละ 3-4 เซ็ท พักระหว่างเซ็ท 1-1.30  นาที

Woman Wearing Pink Sports Bra and Black Draw String Pants

ในวันสุดท้ายเป็นการทดสอบในสิ่งที่เราได้ทำมาทั้ง 28 วันค่ะ แน่นอนว่าเพื่อนๆ จะต้องทำได้มากกว่า 240 นาทีโดยที่ไม่รู้ตัวเลยค่ะ เป็นเรื่องมหัศจรรย์มากเลยน้า ทั้งๆ ที่ตอนเริ่มเราไม่คิดว่าจะทำได้ขนาดนี้ด้วยซ้ำ

ความท้าทายคือความสนุกค่ะ ตอนนี้ปุ๋ยทำได้ 120 วินาทีแล้ว ช่วงที่ฝึกหนักๆ นี่ 180 วินาทีเลย มาฝึกไปด้วยกันนะคะ

แต่อย่าลืมนะคะ ค่อยๆ ฝึก ช้าเร็วไม่เป็นไร ผลที่ได้จากการออกกำลังกายนั้นย่อมเป็นผลลัพธ์ที่ดีเสมอแน่นอน 🙂

ด้วยรัก♡

ปุ๋ย, Palouis

เป็นเพื่อนกับ Palouis – ไม่พลาดสูตรอาหารเฮลตี้ รีวิวร้านอาหารอร่อย ไลฟ์สไตล์ ออกกำลังกายง่ายๆ แชร์กันเพียบ

เพิ่มเพื่อน

♡ meet me:

72 thoughts on “แจกตาราง Plank 28 วันเผาไขมันทั่วร่าง! ฉบับคนเวลาน้อย I Palouis”

  1. Thanks for the sensible critique. Me & my neighbor were just preparing to do some research about this. We got a grab a book from our local library but I think I learned more from this post. I am very glad to see such great information being shared freely out there.

  2. I’m curious to find out what blog system you’re utilizing? I am having a few slight safety challenges with our most recent blog dealing with teer counter number so I would like to find one thing much more risk-free. Do you have any alternatives?

  3. I’m intrigued to find out just what site platform you have been utilizing? I am experiencing some slight safety problems with my most recent site related to med malpractice lawyers and I’d love to find one thing more safe. Have you got any suggestions?

  4. Admiring the commitment you put into this website and thorough material you provide. It really is nice to discover a site now and then that is not the same out of date rehashed content. Great read! We have bookmarked your webpage and I am including your RSS feeds to my kik messenger blog.

  5. Admiring the time and energy you invested in the website and in-depth facts you offer. It really is wonderful to discover a site now and then that is not the similar old rehashed stuff. Wonderful read! I’ve saved your website and I’m adding the RSS feeds to my facetime for windows site.

  6. I am really intrigued to understand which site system you are using? I’m experiencing some minor safety problems with our latest site related to how to save pictures from iphone so I’d like to find a thing a lot more secure. Have you got any solutions?

  7. It was actually amazing reading this and I believe you are entirely correct. Tell me in the event that you’re interested in omega xl supplement, that is my primary competency. I really hope to check back with you in the near future, take good care!

  8. We definitely enjoy your blog and find many of your discussions to be precisely what I am in need of. Do you offer guest writers to create articles for you? I would not mind publishing an article regarding garageband download windows or possibly on many of the subjects you are writing about on this page. Great internet site!

  9. I in addition to my buddies were actually reading through the nice advice on your web page and instantly developed a horrible suspicion I never thanked the web blog owner for those tips. These guys happened to be as a result very interested to study them and have in effect without a doubt been enjoying these things. Appreciate your being very thoughtful and then for finding certain quality ideas millions of individuals are really wanting to be informed on. My personal honest apologies for not expressing appreciation to sooner.

  10. You actually make it seem so easy with your presentation but I find this matter to be actually something that I think I would never understand. It seems too complicated and extremely broad for me. I am looking forward for your next post, I’ll try to get the hang of it!

  11. Thanks a ton for writing this, I saved the webpage. I am also attempting to find details on Arvind Pandit Kansas, do you know the place where I could come across one thing such as that? I will be back soon!

  12. Hi there! I recently noticed this amazing site and I certainly enjoy it. I want to chat about best iPhone covers at times. Good to be here, appreciate it!

  13. I am really interested to learn just what website platform you’re working with? I’m experiencing several minor security challenges with our most recent website regarding wireless intercom and I’d like to find something more safe. Are there any recommendations?

  14. Excellent blog right here! Also your site lots up very fast! What web host are you the use of? Can I am getting your affiliate hyperlink in your host? I wish my website loaded up as quickly as yours lol

  15. Our LGV (Large Goods Vehicle) HGV training is based in East London, and our LGV/ HGV courses are taught by qualified DVSA LGV & HGV trainers. LGV was formerly known as HGV, where it used to be referred to as HGV Class 2 (now called LGV Category C) and HGV class 1 (Now called LGV Category C+E).

  16. Many thanks for writing the idea, I saved this web page. I am furthermore in search of details about personal injury firms, do you know the place where I might discover something like this? I will return quickly!

  17. Thanks a lot for the marvelous post! I truly appreciated finding out about it.I will make sure to take note of the site and will often return very soon. I would really like to encourage you to definitely keep going with your excellent posts, possibly discuss ethereum wallet app too, have a good day!

  18. It was actually wonderful to read this article and I feel you are absolutely correct. Tell me in case you’re interested in push lawn mower reviews, that is my principal competence. I hope to see you soon enough, cheers!

  19. I felt amazing to read this info and I believe you’re really correct. Let me know in case you are considering heating and cooling systems, that’s my primary expertise. I am hoping to check back with you soon enough, cheers!

  20. Hello, I’m truly delighted I discovered your website, I really discovered you by mistake, while I was browsing on Yahoo for free movies online for free. Nonetheless I’m here now and would really like to say cheers for a great blog post and the all-round exciting website (I furthermore adore the theme), I do not have sufficient time to read through it entirely at the minute but I have book-marked it and also added your RSS feeds, so whenever I have enough time I’ll be back to look over more. Make sure you do continue the fantastic job.

  21. I not to mention my pals were reading the excellent tricks found on your website and so all of the sudden came up with an awful feeling I never expressed respect to the blog owner for those strategies. These guys were definitely for that reason glad to learn all of them and have clearly been having fun with those things. Thanks for actually being so kind and also for picking certain cool useful guides most people are really needing to know about. Our own honest apologies for not expressing gratitude to you sooner.

  22. Hello there, I am truly thrilled I found out this blog page, I actually encountered you by error, when I was browsing on Google for buy bitcoin with debit card instantly. Regardless I am here right now and would just enjoy to say thanks a lot for a fantastic blog post and the overall exciting blog (I likewise adore the design), I don’t have time to look over it all at the moment however I have book-marked it and even included the RSS feed, so whenever I have the time I’ll be returning to look over a great deal more. Make sure you do keep up the awesome job.

  23. There are actually lots of details like that to take into consideration. That is a nice level to carry up. I provide the ideas above as basic inspiration but clearly there are questions just like the one you carry up the place an important thing shall be working in honest good faith. I don?t know if finest practices have emerged around things like that, however I’m sure that your job is clearly identified as a good game. Both boys and girls really feel the impression of only a moment抯 pleasure, for the remainder of their lives.

  24. I want to express my affection for your kindness for people that really need help on this particular area of interest. Your special commitment to passing the solution all around became wonderfully beneficial and has in most cases enabled those just like me to attain their dreams. Your own warm and friendly guideline denotes much a person like me and a whole lot more to my office colleagues. Warm regards; from each one of us.

  25. I needed to send you this very little observation to thank you yet again over the breathtaking opinions you have provided at this time. This has been so extremely generous with people like you to offer openly what a few people could have offered for sale for an e book to generate some bucks on their own, principally given that you might well have done it if you ever considered necessary. These inspiring ideas in addition worked to provide a great way to be aware that most people have the same dream like mine to figure out significantly more on the topic of this matter. I believe there are several more enjoyable opportunities up front for those who looked at your blog post.

  26. I want to express my love for your kindness supporting all those that actually need guidance on your subject. Your very own dedication to passing the message up and down has been really powerful and have truly encouraged some individuals like me to arrive at their objectives. Your helpful guidelines can mean much to me and a whole lot more to my colleagues. Thanks a lot; from everyone of us.

  27. I together with my friends happened to be viewing the excellent tips on your web site and then then I got a horrible feeling I never expressed respect to the blog owner for those strategies. These men became absolutely passionate to read them and have now absolutely been tapping into these things. Thank you for indeed being well considerate and also for settling on this form of ideal guides millions of individuals are really desperate to know about. My personal honest apologies for not expressing gratitude to you earlier.

  28. hello!,I love your writing so much! share we keep up a correspondence extra about your article on AOL? I require an expert on this area to unravel my problem. Maybe that is you! Taking a look forward to see you.

  29. I precisely needed to thank you very much yet again. I am not sure the things that I would’ve implemented in the absence of the actual tricks shown by you over such a subject. Completely was a very terrifying condition for me, however , considering your specialized style you resolved that made me to weep over fulfillment. Extremely grateful for this guidance and even sincerely hope you are aware of an amazing job you happen to be accomplishing training people today by way of your website. I am sure you have never met any of us.

  30. I precisely wished to appreciate you once again. I am not sure the things I would have followed in the absence of the type of secrets documented by you concerning such a problem. This has been a fearsome difficulty in my view, nevertheless taking note of this well-written style you resolved it made me to cry for joy. I’m grateful for this service as well as believe you realize what a powerful job you’re carrying out instructing the others through a site. I know that you haven’t got to know all of us.

  31. I simply wanted to appreciate you yet again. I am not sure the things I would’ve tried in the absence of those methods provided by you on that topic. It was actually the frustrating issue in my opinion, but taking note of the professional fashion you processed that made me to jump with fulfillment. I’m just thankful for your advice and then wish you realize what an amazing job you’re undertaking teaching people today with the aid of your blog. Most probably you have never got to know any of us.

  32. I enjoy you because of all your work on this site. Kate really loves carrying out research and it’s really easy to understand why. All of us hear all concerning the lively way you make advantageous techniques on the web site and as well improve contribution from website visitors about this situation while my child is always discovering a whole lot. Take pleasure in the rest of the year. You are always conducting a dazzling job.

  33. I enjoy you because of every one of your effort on this web site. Debby really likes going through internet research and it is simple to grasp why. Most people learn all about the lively way you produce both useful and interesting thoughts through the website and attract response from the others on this concept and our girl is certainly discovering a great deal. Take pleasure in the remaining portion of the year. You are conducting a useful job.

  34. I wish to show some appreciation to the writer for bailing me out of this type of instance. Because of checking through the search engines and coming across basics which were not helpful, I believed my entire life was over. Being alive minus the approaches to the problems you’ve fixed through your main guideline is a critical case, as well as those that would have negatively affected my entire career if I had not encountered the blog. Your primary competence and kindness in playing with every item was precious. I’m not sure what I would have done if I had not come across such a point like this. I’m able to at this moment relish my future. Thanks a lot very much for this high quality and amazing help. I will not be reluctant to suggest your web page to anybody who should get tips about this situation.

  35. Needed to draft you a little bit of word to help give thanks once again for all the awesome methods you’ve discussed on this site. This has been so wonderfully open-handed of people like you to supply extensively exactly what a few individuals would’ve marketed for an e-book to help make some cash for their own end, specifically given that you could possibly have tried it in case you decided. These tactics in addition served to become good way to be certain that someone else have the same dreams much like mine to find out a good deal more regarding this matter. I’m certain there are a lot more fun moments ahead for those who look over your website.

  36. I simply wanted to compose a brief comment to be able to express gratitude to you for the unique concepts you are giving out at this website. My long internet lookup has at the end been honored with reasonable ideas to share with my family. I ‘d repeat that we visitors actually are rather endowed to dwell in a fine network with very many outstanding individuals with good points. I feel rather lucky to have seen your webpage and look forward to plenty of more amazing times reading here. Thanks once more for a lot of things.

  37. I’m commenting to make you know of the remarkable encounter our child went through going through your webblog. She figured out many things, including what it’s like to possess an incredible coaching heart to have others with no trouble gain knowledge of chosen very confusing topics. You really did more than our desires. Many thanks for giving those informative, healthy, explanatory and also unique guidance on this topic to Janet.

  38. I would like to voice my passion for your generosity supporting persons that actually need help with that niche. Your real dedication to getting the solution throughout had become exceedingly beneficial and has in every case encouraged most people much like me to reach their goals. Your new warm and helpful key points signifies this much a person like me and far more to my peers. Regards; from all of us.

  39. I want to convey my gratitude for your kindness for men who absolutely need guidance on that study. Your personal commitment to getting the solution all around has been quite productive and has regularly helped folks much like me to reach their targets. Your entire interesting useful information entails so much a person like me and additionally to my peers. Regards; from everyone of us.

  40. I needed to send you that very small note to give thanks yet again for all the striking things you’ve featured here. It has been simply remarkably generous of you to present easily what exactly some people would have marketed as an electronic book to make some bucks on their own, specifically now that you might have tried it if you ever wanted. Those good ideas as well served like the easy way to fully grasp that most people have the identical dreams just as my personal own to see more with regards to this problem. I am certain there are lots of more fun times ahead for people who find out your site.

  41. I enjoy you because of each of your effort on this website. My niece really likes going through internet research and it’s easy to understand why. My partner and i know all relating to the lively means you provide good things via this web blog and encourage participation from visitors about this topic plus our favorite daughter is in fact becoming educated so much. Have fun with the remaining portion of the year. You’re performing a pretty cool job.

  42. I not to mention my friends were examining the good procedures on your web blog then instantly got a horrible feeling I had not thanked the web blog owner for those secrets. These women happened to be totally stimulated to read through all of them and have seriously been having fun with them. Many thanks for getting indeed considerate and for selecting this kind of high-quality useful guides millions of individuals are really wanting to be informed on. Our own honest apologies for not saying thanks to you sooner.

  43. I want to express my thanks to this writer just for bailing me out of this situation. Just after exploring through the the web and obtaining strategies that were not productive, I thought my life was well over. Being alive without the approaches to the issues you have fixed by means of your good guide is a critical case, and the kind which might have badly damaged my entire career if I had not come across the website. Your personal mastery and kindness in playing with the whole thing was excellent. I’m not sure what I would have done if I had not discovered such a thing like this. I am able to at this moment look ahead to my future. Thank you so much for your reliable and effective guide. I will not think twice to suggest the blog to anybody who needs to have guidelines on this issue.

  44. I must show my respect for your kindness for individuals who must have help with the subject matter. Your real dedication to getting the solution all over had been wonderfully powerful and has continually enabled folks just like me to reach their targets. The warm and friendly help and advice signifies so much to me and somewhat more to my office workers. Thanks a lot; from each one of us.

  45. My wife and i have been quite lucky that Peter could do his homework with the ideas he came across out of the weblog. It is now and again perplexing to simply find yourself giving freely steps which some people may have been trying to sell. We figure out we need the website owner to thank for this. The entire explanations you made, the simple blog menu, the friendships you give support to create – it is most superb, and it’s letting our son in addition to us reason why that concept is thrilling, which is certainly tremendously essential. Thank you for the whole thing!

  46. Thank you for this excellent article! I actually liked it.I’ll be sure to save this website and will come back in the future. I want to encourage you to keep on with your great posts, perhaps write about Arvind Pandit also, have a fine evening!

  47. My wife and i felt relieved Peter managed to finish up his basic research because of the ideas he received through the site. It is now and again perplexing to simply always be giving away instructions which often men and women might have been trying to sell. We really know we need the writer to appreciate because of that. The specific explanations you’ve made, the simple web site navigation, the relationships you aid to promote – it’s got mostly fantastic, and it’s really helping our son and us consider that this content is entertaining, which is particularly pressing. Thank you for the whole lot!

  48. Very nice post. I just stumbled upon your blog and wished to mention that I have truly loved browsing your weblog posts. After all I will be subscribing in your rss feed and I am hoping you write again very soon!

Leave a Reply

Your email address will not be published.