VIDEOS

 

 

Format เสร็จ เป็นแบบนี้ สำหรับขั้นตอนแรก

Shoulders หัวไหล่

Shoulders
Tutorial – Shoulders – Dumbell Reverse Fly https://youtu.be/0E73BvMy7Bk
Tutorial – Shoulders – Dumbell Overhead Press https://youtu.be/thby9TmE2cY
Tutorial – Shoulders – Front Raise https://youtu.be/E4M1xLRlGBw
Tutorial – Shoulders – Barbell Overhead Press https://youtu.be/aM5e7QMS-_Q
Tutorial – Shoulders – Gironda Swing https://youtu.be/Qs9ERzK1EX0
Tutorial: Cable Reverse Fly https://youtu.be/Sopmy9Zy_Bg
Tutorial – Shoulders – Iron Cross https://youtu.be/-DmAkOtbDv0
Tutorial: Dumbell / Kettlebell Swing (Cardio) https://youtu.be/zQJGm7tqNd0

 

CHEST

Tutorial – CHEST-BENCH PRESS https://youtu.be/tSnup71wf5Y
Tutorial – CHEST(อกล่าง) – Cable Cross (High pully) http://youtu.be/7JPKKq8qzes
Tutorial – CHEST(อกบน) – Cable Cross (Low pully) http://youtu.be/v0dyiMtJh8k
Tutorial – CHEST(อกบนและกลาง) – Cable Cross (mid pully) http://youtu.be/9IC3rTWHyHI
Tutorial – CHEST – Floor press https://www.youtube.com/watch?v=ILO9_ap-FiQ

 

ARM

Tutorial – Bicep – Barbell Curl https://youtu.be/pqyZFZ2RXEM
Tutorial – Bicep – Dumbell Curl https://youtu.be/k4aHDHhUQR0
Tutorial -Bicep – Drag Curl https://youtu.be/6awC-qjMx-g
Tutorial -Tricep – Bar pushdown https://www.youtube.com/watch?v=9xcm59I0r6Q
Tutorial -Tricep – Rope pushdown https://www.youtube.com/watch?v=5ZujTOnAZFY

LOWER BODY

Tutorial – Lower body – Pelvic tilt https://www.youtube.com/watch?v=St5q4ryu-l0
Tutorial – Lower body – Hip Hinge https://youtu.be/C-TnBUNefWE
Tutorial – Lower body – Body wight squat basic https://youtu.be/d2PZUrUypeo
Tutorial – Lower body – Barbell squat https://youtu.be/m9XPwzVD8Xc
Tutorial – Lower body – Lunge http://youtu.be/d46LIUb0q10
Tutorial – Lower body – Goblet squat https://youtu.be/xAq3jWWg-g4
Tutorial – Lower body – Deadlift Basic https://youtu.be/bbBDnGvMgmQ
Tutorial – Lower body – Deadlift https://youtu.be/MevS1rMmIwo

 

 

BACK

Tutorial – BACK – Cable row https://www.youtube.com/watch?v=iUT7LvapKlk
Tutorial – BACK – Horizontal pull up https://www.youtube.com/watch?v=Db4oqPx2tC0
Tutorial – BACK – Lat pull down https://www.youtube.com/watch?v=wXT4aqRL9ZE
Tutorial – BACK – Pull up / Chin up https://www.youtube.com/watch?v=KBZlruRK1Ns
Tutorial – BACK – Superman https://www.youtube.com/watch?v=RK5lalT4kUs
Tutorial – BACK – TRX Horizontal pull up https://www.youtube.com/watch?v=UPay8Dnppow

 

ABS

Tutorial – ABS – Crunch https://www.youtube.com/watch?v=fjRsNWpUEFE
Tutorial – ABS – Plank https://www.youtube.com/watch?v=G2Zxcu65B68

 

Other

Guideline – Home Workout Equipment https://www.youtube.com/watch?v=n4HvJvJu3D0
Guideline – Resistance Band Exercise https://www.youtube.com/watch?v=3voUvjM_25Q

 

 

STREACHING

Streaching – Trapezius https://youtu.be/JbhqUwddZ4k
Streaching – Calves https://www.youtube.com/watch?v=V5xl0BIv95Y
Streaching – Chest + Shoulders https://www.youtube.com/watch?v=XGbditECzJg
Streaching – Glutes(Butt) https://www.youtube.com/watch?v=HYDyQdqK3G0
Streaching – Hamstings https://www.youtube.com/watch?v=OByx7RLdcSY
Streaching – Back (Lower + Middle) https://www.youtube.com/watch?v=QK_GQeoZQXk
Streaching – Neck https://www.youtube.com/watch?v=WFvBI_KibfU
Streaching – Quadiceps+Hip flexor https://youtu.be/DZiK208TAs8
Streaching – Lats+Infraspinatus+Tricep https://youtu.be/DV5LzHSHKWk

RERUN

LESSON 1 https://www.youtube.com/watch?v=H7bXgjXW0No&feature=youtu.be
LESSON 2 https://www.youtube.com/watch?v=8gBbYkWcG08&feature=youtu.be
LESSON 3 https://www.youtube.com/watch?v=iyCMuLrzSlw&feature=youtu.be
LESSON 4 https://www.youtube.com/watch?v=mQX5ckJ0ucQ&feature=youtu.be
LESSON 5 https://www.youtube.com/watch?v=rxDLPLuI0do&feature=youtu.be
LESSON 6 https://www.youtube.com/watch?v=r8o2XTOmc4s&feature=youtu.be
LESSON 7 https://www.youtube.com/watch?v=z7sNxvzZye8&feature=youtu.be
LESSON 8 https://www.youtube.com/watch?v=S54Wrvw8-hs&feature=youtu.be
LESSON 9 https://www.youtube.com/watch?v=KKjm2QBVtzk&feature=youtu.be
LESSON 10 https://www.youtube.com/watch?v=jTiUTAXUgSM&feature=youtu.be
LESSON 11 https://www.youtube.com/watch?v=1q95Vx6bA4I&feature=youtu.be
LESSON 12 https://www.youtube.com/watch?v=ZTktl-VtU7E&feature=youtu.be

 

 

Workout_Log_

Facebook Comment

Online Coaching

ออกแบบโปรแกรมให้คำปรึกษาแบบออนไลน์

รายละเอียดคอร์ส

Physiotherapy Service

บริหาร บำบัด ฟื้นฟูอาการบาดเจ็บ

รายละเอียดคอร์ส

Personal Training

เรียนแบบส่วนตัวกับเทรนเนอร์

รายละเอียดคอร์ส

Personal Trainer Certification

หลักสูตรประกาศณียบัตรวิชาชีพเทรนเนอร์

รายละเอียดคอร์ส