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Building stamina (ҧִѡصŢͧ)
Ҩ繼蹷ͧ ѡд§ ҡФ仨ҡ öѡдѺʹ 90 ҷ
ִ 觷ͧ ִԴ鹧 ѹеͧ»ѨӤѭͧҧ ˹ ...... ͧ ˹ѡա

ҧ觢ѹ蹨ѧҹԹ 75% ͧԵ٧ش...
͹ ý֡觼ŵҾԵ ѧ ý֡èж١͡Ẻ ˹ѡ Ѻ觢ѹԧ
ִ ǹ˭֡㹪ǧ Pre season ͹Ĵ١觢ѹ á㹡ë ҧçͧʹ ҳ㹡áѡҡ ѲҾѧ çͧ͢

ҧִ...ѧ
س繵ͧѹ͹ѡҸ͹ ѹдաҶҤسн֡Ẻ ¤٧ͺ 觨ҧԵա ҹ 觤سдѺҡ سԵҡ鹴

(Tip.. 觤 ح ҧִ ѡص ҧáý֡еͧ ǹ ͧǧҾѡҧ·....)

Ѻý֡ ִ ͧҧ 蹤鹴¡ҧ 1(1.6 ) зҧѹѴ
ѧҡ 1稨 Ӕ ¡Ẻ
ëẺҪվ 900*3ͺ 600*3ͺ ´ 300*3ͺ
㹡Ф駨еͧ鹪ǧѡ ҳ 2 ҷ
ẺҨ¡仡Ѻ١š 蹺硵ͨҡ觡 駹駹 ý֡ ֡蹺Ũеͧšѹ Ǥ
ҡ֡ Ẻ ˹ѡҡ 蹷 ҨŴдѺý֡Ẻҹҧ 㹷ҧѺѹ ѹ дѺҹҧ Ҩ 蹷 ˹ѡ 駹Ѻǹ骨繤͡
·ش ë дѺҔ 繡ë¡ش ͷǹ˹觢ͧ Warm down

觢 (Hill running)
Ըշŷش㹡ҧִ Ը ҳش蹡ѹ ѹҧѧ ҹѺ Ѻôšԡ㹡繨ӹǹҡ 觨ҧ纻ǴѺ ͽ֡ҡ ͨФդҹ͡ôšԡҡ
Թͽ֡͢ ͧѡẺҤ͹ѵҴ §ѹͧԹѡ 30ૹ ö ѡŢͧس ç
ԧҨ ͺ ͺ 21 Թҷ Ǥ ý֡йӤ
1.觢 3 ͺ ͺ 21 Թҷ
2.觢 3 ͺ ͺ 15 Թҷ
3.觢 3 ͺ ͺ 8 Թҷ
ͤس֡ ҡö ͺ ͧ٤ͧҧ ѧͧҡúҴ纴
觷Ӥش͹觢 ״ ҧ

Ҿѡ
Ѻýִ֡觷繤 ǧҾѡҧ” سö ѹ öҡѹѴ ѹԸա÷
觷سͧӡͨеͧѹ ѡҧҧý֡ ѭҷѡԴ繻ШӤ ռ Ҿѧ Եҧ㹷ءѹ 㹰ҹ骨͡Ѻ ÷Ẻ繡÷ҧ кҧ жѧ ᷹С˹
㹡þѡҧ´ ֡1ѹ ѡ1ѹ ֡2ѹ ѡ1ѹ繵 (ý֡˹ѡԴѹѹ)
˹͹
ëẺ Low Impact (çᷡ) 蹨ѡҹ ¨ЪŴͧ͢ëŧ Ըշշش㹡ѡҤԵ դ§͡úҴ纹ҡ
3 ѻ͹繪ǧͧͧ˹ѡҧԴǤҧý֡СѺкؤ е˹觢....

ͧҹ ʧǹԢԷ ú.ԢԷ ..2541 ¹...



Create Date : 23 չҤ 2553
Last Update : 23 չҤ 2553 14:33:30 . 7 comments
Counter : 14517 Pageviews.

 


: ѹ: 23 չҤ 2553 :14:53:34 .  

 
whenever you felt that your heart is going to breakdown
feel it with the love of God ask for his and then you will
find out what is the truth love in Your life as he does for me!

GOD always forgive your mistake
the one that you cant even forget,
he always does it and always being with us
to help and blesss us for us whose heart is full of him


: da IP: 203.144.144.164 ѹ: 23 չҤ 2553 :22:50:19 .  

 
͵Դ ʹФѺ


: Alieninho IP: 125.24.191.162 ѹ: 24 չҤ 2553 :1:01:51 .  

 
ӺҹФѺ
ͺҡѺ


: crazythaigerhead IP: 183.89.107.139 ѹ: 7 ¹ 2553 :4:00:43 .  

 

Building stamina (ҧִѡصŢͧ)
Ҩ繼蹷ͧ ѡд§ ҡФ仨ҡ öѡдѺʹ 90 ҷ
ִ 觷ͧ ִԴ鹧 ѹеͧ»ѨӤѭͧҧ ˹ ...... ͧ ˹ѡա

ҧ觢ѹ蹨ѧҹԹ 75% ͧԵ٧ش...
͹ ý֡觼ŵҾԵ ѧ ý֡èж١͡Ẻ ˹ѡ Ѻ觢ѹԧ
ִ ǹ˭֡㹪ǧ Pre season ͹Ĵ١觢ѹ á㹡ë ҧçͧʹ ҳ㹡áѡҡ ѲҾѧ çͧ͢

ҧִ...ѧ
س繵ͧѹ͹ѡҸ͹ ѹдաҶҤسн֡Ẻ ¤٧ͺ 觨ҧԵա ҹ 觤سдѺҡ سԵҡ鹴

(Tip.. 觤 ح ҧִ ѡص ҧáý֡еͧ ǹ ͧǧҾѡҧ·☻☻♥♥♥♥♥♥☺♣)♫♫♦♦☺☻♥♠♦◘○♠○♠♠♠♠0MM7☻▬☻☻☻g☺["kK☼☼e♂=UJ♦w6JT 49 464 7♠1


: Ѵ IP: 58.10.12.62 ѹ: 12 áҤ 2553 :13:13:48 .  

 
͹ؾ ǧ


ҿ


ͺѺ

ҿ


: դҿ IP: 58.10.12.62 ѹ: 12 áҤ 2553 :13:15:42 .  

 
ͺسѺ


: ص IP: 27.55.149.74 ѹ: 18 Զع¹ 2556 :10:44:42 .  

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