ืžืฉืชื•ืคืฃ ื‘ืชื•ืš ื‘ืŸ 19 ื—ื•ื“ืฉื™ื

ืชื•ื›ืŸ:

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ื‘ืžืืžืจ ื–ื”

  • ืคืขื ื•ื—
  • ืชืžืจื•ืจ ืื–ื”ืจื”

ืœืคืขื•ื˜ื•ืช ืกืงื•ื•ืื˜ ืœืกื™ืจ ื™ืฉ ืžืฉืžืขื•ืช ื”ืจื‘ื” ื™ื•ืชืจ ืžืžื” ืฉื”ื”ื•ืจื™ื ื—ื•ืฉื‘ื™ื. ื–ื” ืฆื™ื•ืŸ ื“ืจืš ื”ืชืคืชื—ื•ืชื™ ื™ื›ื•ืœ ืœื”ืคื•ืš ืืช ื”ื’ื•ืฃ ื—ื–ืง. ื–ื” ื’ื ืžื•ื‘ื™ืœ ืืช ื”ื“ืจืš ืœืคืขื•ื˜ื•ืช ืœืœืžื•ื“ ื“ื‘ืจื™ื ืื—ืจื™ื ื›ื’ื•ืŸ ืงืคื™ืฆื”.

ืกืงื•ื•ืื˜ ื”ื™ื ืขืžื“ื” ืฉื›ื™ื—ื” ืฉื™ืœื“ื™ื ืœื•ืงื—ื™ื. ื‘ื›ืœ ืคืขื ืฉื”ื ืจื•ืฆื™ื ืœื”ื ืžื™ืš ืืช ืขืฆืžื ืขืœ ื”ืงืจืงืข ืžืชื•ืš ืขืžื“ื”, ื”ื ืื™ื ืกื˜ื™ื ืงื˜ื™ื‘ื™ืช squat. ื–ื” ื™ื›ื•ืœ ืœื”ื™ื•ืช ื›ื“ื™ ืœื‘ื“ื•ืง ืขืœื” ืื• ื ื•ืฆื” ืื• ืื‘ืŸ; ื›ืš ืื• ื›ืš, ื–ื” ื ืคื•ืฅ ืœืจืื•ืช ืืช ื”ืงืคื™ืฆื•ืช ืžืชื™ื™ืฉื‘ ื“ื™ ื‘ื ื•ื—ื•ืช ื•ืœืื—ืจ ืžื›ืŸ ืขื•ืžื“ ืฉื•ื‘ ื‘ืงืœื•ืช.

ืคืขื ื•ื—

1. ื–ื” ืฆื™ื•ืŸ ื“ืจืš ื—ืฉื•ื‘

ืžื‘ื•ื’ืจื™ื ืœืขื™ืชื™ื ืงืจื•ื‘ื•ืช ืœืงื—ืช squats ื›ืžื•ื‘ืŸ ืžืืœื™ื• ืขื ืกื™ื‘ื” ื˜ื•ื‘ื”. ื”ืฆืœื—ื ื• ืœืขืฉื•ืช ื–ืืช ื›ื‘ืจ ืฉื ื™ื! ืคืขื•ื˜ ื‘ืŸ 19 ื—ื•ื“ืฉื™ื ื”ื•ื ืกืงื•ื•ืื˜ ื”ื•ื ืื‘ืŸ ื“ืจืš ื—ืฉื•ื‘ื” ื‘ื—ื™ื™ื•. ื–ื” ื—ืฉื•ื‘ ื›ืžื• ื”ืœื™ื›ื” ื•ื˜ื™ืคื•ืก. ื›ื”ื•ืจื”, ืืชื” ืฆืจื™ืš ืœืœืžื“ ืืช ื”ื™ืœื“ ืื™ืš ืœื›ื•ืคืฃ ืืช ื‘ืจื›ื™ื• ืœืฉื‘ืช ืขืœ ื”ืงืจืงืข ื‘ืœื™ ื”ื™ืฉื‘ืŸ ืฉืœื• ื ื•ื’ืข ื‘ื•. ืืชื” ื™ื›ื•ืœ ืœืขื–ื•ืจ ืœื• ืœื”ืชืืžืŸ ืขืœ ื™ื“ื™ ืฉืžื™ืจื” ืขืœ ื›ืžื” ื”ืฆืขืฆื•ืขื™ื ื”ืื”ื•ื‘ื™ื ืขืœื™ื• ืขืœ ื”ืงืจืงืข ื•ืœื‘ืงืฉ ืžืžื ื• ืœืืกื•ืฃ ืื•ืชื ื‘ืขืช ื›ืจื™ืขื”.

2. ืงืœื•ืช ืœื”ื’ื™ืข

ืคืขื•ื˜ ืžืžืฉื™ืš ืœืฉื•ื˜ื˜ ื‘ื›ืœ ืคืขื ืฉื”ื•ื ืจื•ืฆื” ืœื”ืชืงืจื‘ ืืœ ืคื ื™ ื”ืงืจืงืข ื›ื“ื™ ืœื”ืกืชื›ืœ ืื• ืœืจืื•ืช ื›ืœ ื“ื‘ืจ ืฉื•ื›ื‘ ืขืœ ื–ื”. ื™ืœื“ื™ื ืขืฉื•ื™ื™ื ืœืžืฆื•ื ืกืงื•ื•ืื˜ ืงืœ ื™ื•ืชืจ ืœื”ื•ืฉื™ื˜ ื™ื“ ืœื”ืจื™ื ื—ืคืฅ ืื• ืคืฉื•ื˜ ืœื”ืกืชื›ืœ ืขืœ ืžืฉื”ื•.

3. ืžื‘ื ื” ื”ื’ื•ืฃ

ื–ื” ืงืœ ืขื‘ื•ืจ ืคืขื•ื˜ ื›ื“ื™ squats ืžืื– ื™ืฉ ืœื• ื’ื•ืฃ ื’ืžื™ืฉ. ื”ืฉืจื™ืจื™ื ื•ื”ืขืฆืžื•ืช ืฉืœ ื™ืœื“ ืื™ื ื ื ื•ืงืฉื™ื ื›ืžื• ืืœื” ืฉืœ ืžื‘ื•ื’ืจ. ืžืื– ื”ื ื‘ื“ืจืš ื›ืœืœ ืื™ืŸ ื”ื™ืกื˜ื•ืจื™ื” ืฉืœ ืคืฆื™ืขื•ืช, ื–ื” ืงืœ ืœื™ืœื“ื™ื ืœื›ื•ืคืฃ ืืช ื”ื‘ืจื›ื™ื™ื ืฉืœื”ื ืœืฉื‘ืช ื‘ืชื ื•ืขืช ื›ืจื™ืขื” ืžื‘ืœื™ ืœืกื—ื•ื‘ ื”ืžืคืจืงื™ื ืฉืœื”ื.

4. ืงืœื•ืช ืฉืœ ืฆืจื›ื™ื•

ืขืžื“ืช ื”ืกืงื•ื•ืื˜ ืžื•ื˜ื‘ืขืช ื›ืžืฆื‘ ื”ื˜ื•ื‘ ื‘ื™ื•ืชืจ ืœื”ืจื™ืกื”, ืœื ืจืง ืœืคืขื•ื˜ื•ืช ืืœื ื’ื ืœืžื‘ื•ื’ืจื™ื. ื–ื” ื”ืืžื™ืŸ ืœื”ืคืขื™ืœ ืจืง ืืช ื”ื›ืžื•ืช ื”ื ื›ื•ื ื” ืฉืœ ื”ืœื—ืฅ ืขืœ ื”ืฉืจื™ืจื™ื ื”ื ื›ื•ื ื™ื ื›ื“ื™ ืœืืคืฉืจ ืฆื™ื“ ืงืœ. ื–ื” ืœื ืžืคืชื™ืข ืœืจืื•ืช ืืช ืจื•ื‘ ื”ืคืขื•ื˜ื•ืช ืžืชื›ื•ื ืŸ squats ื›ืืฉืจ ื”ื ืจื•ืฆื™ื ืœืœื›ืช ื‘ืกื™ืจ!

ืชืžืจื•ืจ ืื–ื”ืจื”

ื‘ืžืงืจื™ื ื ื“ื™ืจื™ื ื™ื•ืชืจ, ืกืงื•ื•ืื˜ ื™ื›ื•ืœ ืœื”ื™ื•ืช ืกื™ืžืŸ ืื–ื”ืจื” ืœืžื—ืœืช ืœื‘ ืžื•ืœื“ืช. ื™ืœื“ ืขื ืžืฆื‘ ืขืœื•ืœ ืœืงื—ืช ื”ืคืกืงื” ื• squat ื‘ืžืฉืš ื›ืžื” ืฉื ื™ื•ืช ืœืคื ื™ ื—ื™ื“ื•ืฉ ืžืฉื—ืง. ืกืงื•ื•ืื˜ ื ืชืคืกืช ื›ื“ื™ ืœื”ื’ื‘ื™ืจ ืืช ื–ืจื™ืžืช ื”ื“ื ืœืฆื“ ื™ืžื™ืŸ ืฉืœ ื”ืœื‘, ืœืฉืคืจ ืืช ืชืคืงื•ื“ื• ืœื”ืงืœ ืขืœ ื”ืกื™ืžืคื˜ื•ืžื™ื. ืื ืืชื” ืจื•ืื” ืืช ื”ื™ืœื“ ืฉืœืš ืคื•ืœื˜ ืœืขืชื™ื ืงืจื•ื‘ื•ืช ืžื“ื™, ื™ื™ืชื›ืŸ ืฉืชืจืฆื” ืœืฉืœื•ืœ ืžื—ืœืช ืœื‘ ืขืœ ื™ื“ื™ ืฉื”ื•ื ื‘ื“ืง.

ืคืขื•ื˜ื•ืช ื™ื›ื•ืœื™ื ืœื”ืฉืชื ื” ื‘ื”ืชืื ืœืฆืจื›ื™ื ื•ืœืื™ืจื•ืข. ืืชื” ื™ื›ื•ืœ ืœืจืื•ืช ืืช ื”ื™ืœื“ ืฉืœืš ืžืฉืชื•ืคืฃ ื‘ืชื ื•ื—ื” ืžืกื•ื™ืžืช, ื›ื™ ื”ื•ื ืจื•ืฆื” ืœื‘ื—ื•ืŸ ืœื”ื‘ ืฉืœ ื“ืฉื. ื”ื•ื ื™ื›ื•ืœ ื’ื ืœื”ืชื›ื•ืคืฃ ื›ื™ ื”ื•ื ืจื•ืฆื” ืœืฉื—ืง ืขื ืฆืขืฆื•ืข. ืœืคืขืžื™ื ื”ื•ื ืžืขื“ื™ืฃ ืœื”ืชื›ื•ืคืฃ. ืชื”ื™ื” ื”ืกื™ื‘ื” ืืฉืจ ืชื”ื™ื”, ืกืงื•ื•ืื˜ ื”ื•ื ืฆื™ื•ืŸ ื“ืจืš ืฉืจื•ื‘ ื”ื™ืœื“ื™ื ืžืฉื™ื’ื™ื ื•ื”ื•ื ื—ืฉื•ื‘. ืขื ื–ืืช, ืื ื™ืฉ ืœืš ืกืคืง ื–ื—ื™ืœื” ื‘ืจืืฉ ืฉืœืš ืขืœ ืกืงื•ื•ืื˜ ืคืขื•ื˜ ืฉืœืš, ืืœ ืชื”ืกืก ืœืงื‘ืœ ืื•ืชื• ื‘ื—ืŸ.

ืœืžืืžืจ ื”ืงื•ื“ื ืœืžืืžืจ ื”ื‘ื

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