Nรผli โ€” Home & Gym Workouts

ืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
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ืฆื™ืœื•ื ืžืกืš
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ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

"ื”ืืคืœื™ืงืฆื™ื” ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ ืฉืœ 2020" ื•"ืืคืœื™ืงืฆื™ื™ืช ื”ืฆืžื™ื—ื” ื”ืื™ืฉื™ืช ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ ืฉืœ 2020" ~Google

ืžื”ื™ืžื ื•ืช ืขืœ ื™ื“ื™ ื™ื•ืชืจ ืž-45,000 ื ืฉื™ื ืืกื™ื™ืชื™ื•ืช

ืžืขืœ 400 ืื™ืžื•ื ื™ื ื‘ื™ืชื™ื™ื ืฉื ื•ืฆืจื• ืขื‘ื•ืจ ื›ืœ ื”ื ืฉื™ื ืฉืจื•ืฆื•ืช ืœื”ื™ืฉืืจ ื‘ื›ื•ืฉืจ ื‘ื‘ื™ืช!

ืื ื• ืžื“ืจื™ื›ื™ื ืื•ืชืš ื“ืจืš ื”ืื™ืžื•ื ื™ื ืฉืœื‘ ืื—ืจ ืฉืœื‘ ืขื ื”ื“ื’ืžื•ืช ื•ื™ื“ืื• ื•ืงืจื™ื™ื ื•ืช ื›ื“ื™ ืœืขื–ื•ืจ ืœืš ืœื”ืฉื™ื’ ืืช ืžื˜ืจืช ื”ื›ื•ืฉืจ ืฉืœืš ื‘ื™ืขื™ืœื•ืช. ืื ื• ืžื—ื•ื™ื‘ื™ื ืœืขื–ื•ืจ ืœื›ืœ ื”ื ืฉื™ื ืฉืžืคื—ื“ื•ืช ืœืœื›ืช ืœื—ื“ืจ ื›ื•ืฉืจ ืื• ืœื ื™ื•ื“ืขื•ืช ืื™ืš ืœื”ืชื—ื™ืœ ืืช ืžืกืข ื”ื›ื•ืฉืจ ืฉืœื”ืŸ. ืขื ืชื•ื›ื ื™ื•ืช ืื™ืžื•ืŸ ืฆืขื“ ืื—ืจ ืฆืขื“ ื•ืžืชื›ื•ื ื™ื ื‘ืจื™ืื™ื, ืืชื” ื™ื›ื•ืœ ืœื‘ื ื•ืช ื‘ื™ื˜ื—ื•ืŸ ืžื‘ืคื ื™ื ื”ื—ื•ืฆื” ื›ื“ื™ ืœื”ื’ื™ืข ืœื™ืขื“ ื”ื›ื•ืฉืจ ืฉืœืš.


ื‘ืืคืœื™ืงืฆื™ื” ืชืžืฆืื• ืชื•ื›ื ื™ื•ืช ื‘ื™ืชื™ื•ืช ื•ื—ื“ืจ ื›ื•ืฉืจ ื”ื ืขื•ืช ื‘ื™ืŸ ืจืžื•ืช ืžืชื—ื™ืœื™ื ื•ืขื“ ืžืชืงื“ืžื™ื, ื•ื›ื•ืœืœื•ืช ื’ื ืžืชื›ื•ื ื™ื ื‘ืจื™ืื™ื ืขื ื”ื•ืจืื•ืช ืงืœื•ืช ืœื‘ื™ืฆื•ืข. ื‘ืืžืฆืขื•ืช ื”ืืคืœื™ืงืฆื™ื” ืฉืœื ื• ืขื–ืจื ื• ืœืืœืคื™ ื ืฉื™ื ื‘ืจื—ื‘ื™ ืืกื™ื” ืœื”ื’ื™ืข ืœืžื˜ืจื•ืช ืฉืœื”ืŸ ื•ื’ื ืืชื” ื™ื›ื•ืœ ืœืขืฉื•ืช ืืช ื–ื”!

ืืœ ืชืื—ืœ ืœืžื˜ืจื” ืฉืœืš. ืชืขื‘ื•ื“ ืœืžืขืŸ ื”ืžื˜ืจื” ืฉืœืš.

ื”ืฆื˜ืจืฃ ืขื›ืฉื™ื• ื•ืงื‘ืœ ืืช 7 ื”ื™ืžื™ื ื”ืจืืฉื•ื ื™ื ื‘ื—ื™ื ื ื›ื“ื™ ืœื”ืชื—ื™ืœ ืืช ืžืกืข ื”ื›ื•ืฉืจ ืฉืœืš ืขื Nรผli.


ืžืกืข ื”ื ื•ืœื™ ืฉืœืš:

-ืชื•ื›ื ื™ื•ืช ืฉืžืชืื™ืžื•ืช ืœืžื˜ืจื” ืฉืœืš: ืชื›ื ื™ื•ืช ืื™ืžื•ืŸ ื‘ื™ืชื™ื•ืช ื•ื—ื“ืจ ื›ื•ืฉืจ ืžืจืžืช ืžืชื—ื™ืœื™ื ื•ืขื“ ืžืชืงื“ืžื™ื.

-ืื™ืžื•ืŸ ืžื”ื™ืจ: ื‘ืฆืข ืืช ื”ืื™ืžื•ืŸ ืฉืœืš ืชื•ืš 15-20 ื“ืงื•ืช ื›ืฉืืชื” ื‘ื“ืจื›ื™ื.

-ืื™ืžื•ื ื™ื ืžืžื•ืงื“ื™ื: ื”ืชืžืงื“ ื‘ื›ืœ ื—ืœืงื™ ื’ื•ืฃ ืกืคืฆื™ืคื™ื™ื ืฉืืชื” ืจื•ืฆื” ืœืขื‘ื•ื“ ืขืœื™ื•, ื›ื’ื•ืŸ ืื™ืžื•ืŸ ืคืœื’ ื’ื•ืฃ ืชื—ืชื•ืŸ, ืื™ืžื•ืŸ ืคืœื’ ื’ื•ืฃ ืขืœื™ื•ืŸ ืื• ืื™ืžื•ืŸ ืฉืจื™ืจื™ ื‘ื˜ืŸ.

-ืืชื’ืจ ืฉื‘ื•ืขื™: ืืชื’ืจ ื—ื“ืฉ ืžื’ื™ืข ืืœื™ื›ื ืžื“ื™ ืฉื‘ื•ืข! ื‘ื•ืื• ื ื”ืคื•ืš ืืช ื”ื›ื•ืฉืจ ืœืžื”ื ื” ื•ืžืจื’ืฉ ื™ื•ืชืจ!

-ื™ื•ื’ื”: ื”ืงืคื™ื“ื• ืœืžืชื•ื— ืืช ื”ืฉืจื™ืจื™ื ื”ืœืœื• ื•ืœื”ืจื’ื™ืข ืืช ื“ืขืชื›ื ืœืื—ืจ ื™ื•ื ืขืžื•ืก ืืจื•ืš!

-ืžืชื›ื•ื ื™ื ื‘ืจื™ืื™ื: ื”ื•ืจืื•ืช ืฉืœื‘ ืื—ืจ ืฉืœื‘ ืœืืจื•ื—ื•ืช ืขื ืงืœื•ืจื™ื•ืช ื•ืคืงื•ื“ื•ืช ืžืืงืจื• ืžื•ื’ื“ืจื•ืช.

-ื‘ืœื•ื’ื™ื: ืžื“ืจื™ื›ื™ื ื•ืกืจื˜ื•ื ื™ื ืื™ื ืคื•ืจืžื˜ื™ื‘ื™ื™ื ืฉื™ืขื–ืจื• ืœืš ืœื”ื’ื“ื™ืœ ืืช ื”ื™ื“ืข ืฉืœืš ื›ื™ืฆื“ ืœืฉืคืจ ืืช ื”ื‘ืจื™ืื•ืช ืฉืœืš ืคื™ื–ื™ืช ื•ื ืคืฉื™ืช.

-ืงื”ื™ืœื”: ื”ืฆื˜ืจืฃ ืœืงื‘ื•ืฆืช FB ื”ืคืจื˜ื™ืช ืฉืœื ื• ื›ื“ื™ ืœืฉืื•ืœ ืฉืืœื•ืช ืื• ืœืฉืชืฃ ืืช ืžืกืข ื”ื›ื•ืฉืจ ืฉืœืš ืขื ื›ืœ ื”ื ืฉื™ื ืžืขื•ืจืจื•ืช ื”ื”ืฉืจืื” ืฉืœื ื•.

ื‘ื•ืื• ื ืชื—ื™ืœ ืœื”ื™ื•ืช ืืชื” ื˜ื•ื‘ ื™ื•ืชืจ!

ื”ืฆื˜ืจืฃ ืขื›ืฉื™ื• ื•ืงื‘ืœ ืืช 7 ื”ื™ืžื™ื ื”ืจืืฉื•ื ื™ื ื‘ื—ื™ื ื ื›ื“ื™ ืœื”ืชื—ื™ืœ ืืช ืžืกืข ื”ื›ื•ืฉืจ ืฉืœืš ืขื Nรผli.
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
7 ื‘ืื•ืงืณ 2025

ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืฉืชืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื” ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ืคืจื˜ื™ื ืื™ืฉื™ื™ื, ืžื™ื“ืข ืคื™ื ื ืกื™ ื•-4 ื ื•ืกืคื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืคืจื˜ื™ื ืื™ืฉื™ื™ื, ืžื™ื“ืข ืคื™ื ื ืกื™ ื•-3 ื ื•ืกืคื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ื‘ืืคืฉืจื•ืชืš ืœื‘ืงืฉ ืฉื ืชื•ื ื™ื ื™ื™ืžื—ืงื•

ืžื” ื—ื“ืฉ?

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ืชืžื™ื›ื” ื‘ืืคืœื™ืงืฆื™ื”

ืžื™ื“ืข ืขืœ ืžืคืชื—ื™ ื”ืืคืœื™ืงืฆื™ื”
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ืืคืœื™ืงืฆื™ื•ืช ื“ื•ืžื•ืช