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:

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

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  134. Beautiful quiet 1-room apartment / kitchen / bath / WC / SAT-TV / Internet / washing machine In the countryside, comfortable, at the end of a cul-de-sac, bright quiet 1-room apartment with separate, private entrance. The apartment was completely renovated in May 2018 and refurbished. Parking is available on the public road and are always available. The apartment has a 40 inch satellite TV, a washing machine, as well as internet (wi-fi) for a small fee. An iron and ironing board are also available. In the kitchen you will find an oven with ceramic hob, a dishwasher, a refrigerator with 4-star freezer, a coffee machine, kettle and a toaster. The chocolate “shop” factory outlet of the world-famous brand Ritter Sport as well as the Ritter Museum and the Ritter Museums-Café can be reached after about 450 meters or 6 minutes on foot. For nature lovers, the beautiful Schönbuch forest invites you right outside the front door to walks or hikes. Waldenbuch is located on the northern edge of the forest and the natural park Schönbuch about 17 km south of Stuttgart and has about 8500 inhabitants. It is about 14 km to Böblingen, 19 km to Tübingen and about 12 km to the Messe Stuttgart. Idyllically located in the valley, Waldenbuch today radiates a special charm with its half-timbered houses, fountains and seasons in the historic old town center. Both the town church of St. Veit with its 36 meter high church tower and the beautiful castle delight the guests. 24h check-in by arrangement possible Food discounters such as Lidl, DM drugstore market, penny market and beverage market can be reached on foot in about 5 to 20 minutes. Due to the quiet but central location of the apartment is by car in a short time in Stuttgart, Tübingen, Esslingen, Böblingen the outlet city Metzingen or Sindelfingen.

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