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

ืฉื ื™ื•ืช ื”ื•ื ืžื•ื›ืจ ื‘ืื•ืคืŸ ื ืจื—ื‘ ื›ืžื• ื˜ื™ื™ืžืจ ืžืจื•ื•ื— ื”ื˜ื•ื‘ ื‘ื™ื•ืชืจ ืขื‘ื•ืจ ืื™ืžื•ืŸ HIIT & Tabata ืขื‘ื•ืจ ื”ืชืงื ื™ื ื ื™ื™ื“ื™ื ื•ื”ื•ื ืžื•ืžืœืฅ ืขืœ ื™ื“ื™ ืžืืžื ื™ื ืžืคื•ืจืกืžื™ื ื•ืžืืžื ื™ื ืื™ืฉื™ื™ื ืœืœืงื•ื—ื•ืช ืฉืœื”ื ื‘ื›ืœ ืจื—ื‘ื™ ื”ืขื•ืœื.

ืœืคื ื™ ืฉืืชื” ืžื•ืจื™ื“:
ืžืฉืชืžืฉื™ื ืฉืื™ื ื ืžืฉืœืžื™ื ื™ื›ื•ืœื™ื ืœื™ืฆื•ืจ ื˜ื™ื™ืžืจื™ื ืจื‘ื™ื ื›ื›ืœ ืฉื”ื ืจื•ืฆื™ื, ืืš ืœืื—ืจ ื”ืคืขืœืช ื˜ื™ื™ืžืจ ืื™ื ื˜ืจื•ื•ืœื™ื, ืœื ื ื™ืชืŸ ืœื”ืฉืชืžืฉ ื‘ื• ืฉื•ื‘. ืฉื“ืจื•ื’ ืœื’ืจืกื” ื”ืžืœืื” ืžืกื™ืจ ื”ื’ื‘ืœื” ื–ื•.

ืžืืคื™ื™ื ื™ื:

โ€ข ืžืกืš ื’ื“ื•ืœ, ืžืœื ื‘ืžืกืš ืžืงื•ื“ื“ ื‘ืฆื‘ืข, ืฉืงืœ ืœืงืจื•ื ืื•ืชื• ืžืจื—ื•ืง. ื”ืชืฆื•ื’ื” ืคื•ืขืœืช ืœืจื•ื—ื‘ ืื• ืœืจื•ื—ื‘.

โ€ข ืชื‘ื ื™ื•ืช ืขื‘ื•ืจ HIIT, Tabata ื•ื”ื“ืจื›ื” ืžืขื’ืœ. ืชื‘ื ื™ืช ืžื•ืชืืžืช ืื™ืฉื™ืช ืœื™ืฆื™ืจืช ื›ืœ ืžืจื•ื•ื—. ื•ืืช ืขื•ืจืš ื”ืžืชื—ื ืฉื‘ื• ืืชื” ื™ื›ื•ืœ ืœืฉืœื‘ ื˜ื™ื™ืžืจื™ื ืื™ื ื˜ืจื•ื•ืœ ืจื‘ื™ื ืœืชื•ืš ืื—ื“.

โ€ข ืžื“ื‘ืจืช ืืช ืฉืžื•ืช ื”ืžืจื•ื•ื—ื™ื ืฉืœืš ื›ืš ืฉืชื•ื›ืœ ืœืขืงื•ื‘ ืื—ืจ ื”ืื™ืžื•ืŸ ืžื‘ืœื™ ืœืจืื•ืช ืืช ื”ืžืกืš ื›ืœืœ. ืฉื ื™ื•ืช ื™ื›ื•ืœ ื’ื ืœืกืคืง ืื–ื”ืจื” ืžื•ืงื“ืžืช ืฉืœ ื”ืžืจื•ื•ื— ื”ืงืจื•ื‘. ื”ืชืจืื•ืช ืื—ืจื•ืช ื›ื•ืœืœ ืฆืคืฆื•ืคื™ื ื•ืคืขืžื•ื ื™ื ื–ืžื™ื ื™ื.

โ€ข ืœืชืื ืืช ื”ืžื•ืกื™ืงื” ืฉืœืš ืขื ืืžื•ืŸ Tabata ืฉืœืš. ื›ืœ ืžืจื•ื•ื— ื™ื›ื•ืœ ืœื”ืงืฆื•ืช ืžื•ืกื™ืงื” ืžืฉืœื• ื”ืžืืคืฉืจ ืœืš ืœื”ืชืื™ื ืืช ืขื•ืฆืžืช ื”ืžื•ืกื™ืงื” ืฉืœืš ืœืขื•ืฆืžืช ื”ืื™ืžื•ืŸ ืฉืœืš HIIT.

โ€ข ืฉื ื™ื•ืช ืคื•ืขืœ ื‘ืจืงืข ื•ืžืืคืฉืจ ืœืš ื’ื ืืช ื”ืชืฆื•ื’ื” ืฉืœืš, ืื• ืœื”ืฉืชืžืฉ ื‘ื™ื™ืฉื•ืžื™ื ืื—ืจื™ื ื‘ื–ืžืŸ ื˜ื™ื™ืžืจ HIIT ืคืขื™ืœ.

โ€ข ื™ืฆื•ื ื•ื™ื‘ื•ื. ืฉืชืฃ ืืช ื”ืฉืขื•ืŸ Tabata ืขื ื—ื‘ืจื™ื ืื• ืœื”ื•ืจื™ื“ ืื•ืชื ืžื”ืื™ื ื˜ืจื ื˜ ื•ืœื”ืชืงื™ืŸ ืื•ืชื ื‘ืชื•ืš ืฉื ื™ื•ืช.
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ื›ื“ื™ ื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™ื™ื, ืคืขื™ืœื•ืช ื‘ืืคืœื™ืงืฆื™ื•ืช ื•-2 ื ื•ืกืคื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืคืจื˜ื™ื ืื™ืฉื™ื™ื, ืคืขื™ืœื•ืช ื‘ืืคืœื™ืงืฆื™ื•ืช ื•-2 ื ื•ืกืคื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ืื™ ืืคืฉืจ ืœืžื—ื•ืง ืืช ื”ื ืชื•ื ื™ื

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