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¤ÃÑé§áá¡Ñº Dumbbell Swing

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04.30 ¡éÍÍÍ¡¡ÓÅѧ¡ÒµÒÁ´éÇ 8 minutes in the morning + weight ËÅÒ·èÒ
1.Dumbbell Squat 3 set/15
2.two-dumbbell bent over row 2 set/15
3.dumbbell shoulder press 3 set/15
4.see saw press 3 set
5.dumbbell floor press 2 set
6.dumbbell curl 3 set
7.dumbbell one arm triceps extension 3 set
8.stiff-legged dumbbell deadlift 3 set
9.dumbbell shrug 3 set
10.stranding dumbbell upright row 3 set
11.dumbbell swing 2 arms 4 set/15
12.dumbbell swing descending sets
-15
-12
- 8
- 6
- 5
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12.00 ¢éÒÇ + ÅÒºËÁÙ + ä¢èµØë¹ <¡Ô¹áµè¡Ñºà¾ÃÒÐäÁèÍÃèÍÂàÃÂ>
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Create Date : 30 µØÅÒ¤Á 2550
Last Update : 30 µØÅÒ¤Á 2550 0:14:11 ¹. 3 comments
Counter : 647 Pageviews.

 
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¤×ÍÍÂÒ¡ãËé¹éͧ¡àÇ·ÊÅѺÇѹ¡Ñº¡ÒÃ·Ó dumbbell swing ¹Ð¤ÃѺ à¾ÃÒÐ dumbbell swing decending sets ¶×Íà»ç¹ cardio ¡Öè§àÇ·ÅÔ¿µìµÔé§ÃٻẺ˹Öè§
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Åͧà»ç¹ ¨Ñ¹·Ãì, ¾Ø·¸, ÈØ¡Ãì ---> dumbbell swings
Íѧ¤ÒÃ, ¾ÄËÑÊ, àÊÒÃì ---> Weight + Ab
ÍÒ·ÔµÂì ----> ËÂØ´ãËé¡ÅéÒÁà¹×éÍä´é¾Ñ¡¨Ð´Õ¡ÇèÒ¤ÃѺ

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â´Â: enlightened Çѹ·Õè: 30 µØÅÒ¤Á 2550 àÇÅÒ:8:29:41 ¹.  

 
¢Íº¤Ø§¤èоÕè blackknight ÊÓËÃѺ¤Óá¹Ð¹Ó´Õææ ¹éͧâÍë¨ÐÅͧ·ÓµÒÁ·Õè¾Õèá¹Ð¹ÓÁÒ¤èÐ §Ñé¹¾ÃØ觹Õé¹éͧâÍë¡éͨÐàÅè¹ dumbbell swings ÍÂèÒ§à´ÕÂÇÅСҹ ¢Íº¤Ø§¾Õè blackknight ÁÒ¡ææàäÃéÒ


â´Â: ˹ٴÕàÍǺҧ Çѹ·Õè: 30 µØÅÒ¤Á 2550 àÇÅÒ:22:12:18 ¹.  

 


â´Â: »éÒÁ´ Çѹ·Õè: 12 Á¡ÃÒ¤Á 2551 àÇÅÒ:15:38:32 ¹.  

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