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ืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
+10Kโ€
ื”ื•ืจื“ื•ืช
ืกื™ื•ื•ื’ ืชื•ื›ืŸ
ื›ื•ืœื
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

ืžื™ื“ืข ืขืœ ืืคืœื™ืงืฆื™ื” ื–ื•

ื’ืฉืฉ ื›ื•ืฉืจ ืœืื™ืžื•ื ื™ ื›ื•ื— ื•ืคื™ืชื•ื— ื’ื•ืฃ ื•ื”ืจืžืช ืžืฉืงื•ืœื•ืช

ืคืื ืœ ืื™ืžื•ื ื™ื ืžืชืงื“ื ืฉื™ืืคืฉืจ ืœื›ื ืœื™ื™ืขืœ ืืช ื”ื—ื™ืกื›ื•ืŸ ื•ื ื™ืชื•ื— ื”ืื™ืžื•ื ื™ื ืฉืœื›ื ื‘ืฆื•ืจื” ืžื”ื™ืจื” ื•ืงืœื” ื™ื•ืชืจ.

ืจืฉื•ื ืืช ื”ืื™ืžื•ื ื™ื ืฉืœืš ื‘ืฆื•ืจื” ื”ืงืœื” ื‘ื™ื•ืชืจ
ืžืขืชื” ืชื•ื›ืœ ืœื”ืงืœื™ื˜ ื‘ืงืœื•ืช ืืช ื”ืื™ืžื•ืŸ ืฉืœืš. ื”ื›ื ื• ืขื‘ื•ืจื›ื ืคืื ืœ ืื™ืžื•ืŸ ืžื•ืฉืœื, ื”ืžืืคืฉืจ ืœื›ื ืœื”ื•ืกื™ืฃ ืื™ืžื•ื ื™ื, ืกื˜ื™ื, ืžื˜ืจื•ืช ื‘ื™ืขื™ืœื•ืช ืจื‘ื” ื™ื•ืชืจ, ื‘ืืžืฆืขื•ืช ืžืงืœื“ืช ืžื•ืชืืžืช ืื™ืฉื™ืช ืชื™ื›ื ืกื• ืœืชื•ืฆืื•ืช ืฉืœื›ื ื‘ืฆื•ืจื” ื ื•ื—ื” ืขื•ื“ ื™ื•ืชืจ!

ืœื•ื— ืื™ืžื•ื ื™ื ื’ืžื™ืฉ
ื‘ืืคืฉืจื•ืชืš ืœื”ืชืื™ื ืื™ืฉื™ืช ืืช ื”ื ืชื•ื ื™ื ื”ืžื•ืฆื’ื™ื ื‘ืœื•ื— ื”ื”ื“ืจื›ื”. ื”ื™ืขื“ ื”ืื—ืจื•ืŸ ื•ื–ืžืŸ ื”ืžื ื•ื—ื”, ืฉื™ืขื•ืจ ื”ื—ื–ืจื” ืžืงืกื™ืžืœื™ ืื—ื“, ื ืคื— ื”ืื™ืžื•ืŸ, ื•ื”ืจื‘ื”, ื”ืจื‘ื” ื™ื•ืชืจ!

ื•ื™ื–ื•ืืœื™ื–ืฆื™ื” ืžืคื•ืจื˜ืช ืฉืœ ื”ื’ื•ืฃ
ื”ืžืขืจื›ืช ื”ืžืชืงื“ืžืช ื‘ื™ื•ืชืจ ืœื”ื“ืžื™ื” ืฉืœ ืฉืจื™ืจื™ ื’ื•ืฃ ื”ืื“ื. ืœืื—ืจ ืฉืชืกื™ื™ื ืืช ื”ืื™ืžื•ืŸ ืฉืœืš, ืชืจืื” ื›ืžื” ืงืฉื” ื”ืฉืจื™ืจื™ื ื”ืกืคืฆื™ืคื™ื™ื ื‘ื’ื•ืคืš ืขื‘ื“ื•! ื”ืžื•ื“ืœ ื”ืžื•ืฉืœื ืฉืชื•ื›ืœื• ืœื”ืฆื™ื’ ืื•ืชื• ื‘ืคื ื™ ื—ื‘ืจื™ื›ื ื•ื‘ืจืฉืชื•ืช ื”ื—ื‘ืจืชื™ื•ืช ื‘ืขื–ืจืช #SmartWorkout

ืฉืœื™ื˜ื” ื‘ื–ืžืŸ ื”ืžื ื•ื—ื” ืฉืœืš
ืื™ื ืš ืฆืจื™ืš ืœื“ืื•ื’ ื™ื•ืชืจ ื›ื“ื™ ืœืฉืœื•ื˜ ื‘ื–ืžืŸ ื”ืžื ื•ื—ื” ื‘ื™ืŸ ื”ืกื˜ื™ื, ืื ื• ืขื•ืฉื™ื ื–ืืช ืขื‘ื•ืจืš! ื‘ืžื”ืœืš ื”ืื™ืžื•ืŸ, ื”ื˜ื™ื™ืžืจ ืงื•ื‘ืข ืื•ื˜ื•ืžื˜ื™ืช ืืช ื”ื–ืžืŸ ืฉื ื–ื›ืจ ืœืื—ืจื•ื ื” ืžื”ืื™ืžื•ืŸ ื”ืงื•ื“ื ืฉืœ ืชืจื’ื™ืœ ื ืชื•ืŸ ื•ืžื•ื“ื™ืข ืœืš ืขืœ ืกื™ื•ื ื”ื”ืคืกืงื”!

ืžืขืจื›ืช ืœื—ื™ืฉื•ื‘ ื ืคื—ื™ ื”ื›ืฉืจื” ืžืชืงื“ืžืช
ืื ื• ืกื•ืคืจื™ื ืืช ืขื•ืฆืžืช ื”ืงื•ืœ ื•ืืช ื”ืื™ื ื“ื™ืงื˜ื•ืจื™ื ืœื—ื–ืจื” ืžืงืกื™ืžืœื™ืช. ืื ื• ืœื•ืงื—ื™ื ื‘ื—ืฉื‘ื•ืŸ ืืช ืื—ื•ื– ืžืฉืงืœ ื”ื’ื•ืฃ ืœืชืจื’ื™ืœื™ื ืขื ืžืฉืงืœ ื”ื’ื•ืฃ ืฉืœื ื•! ืขื‘ื•ืจ ืชืจื’ื™ืœื™ื ื‘ื™ื“ ืื—ืช, ืื ื• ืกื•ืคืจื™ื ืืช ืขื•ืฆืžืช ื”ืงื•ืœ ืคืขืžื™ื™ื ื•ืœื•ืงื—ื™ื ื‘ื—ืฉื‘ื•ืŸ ืืช ืžื“ื“ 1RM. (ืœื“ื•ื’ืžื”, ืœื—ื™ืฆื” ืขืœ ืžืฉืงื•ืœื•ืช ืขืœ ืกืคืกืœ, ืื ื• ืกื•ืคืจื™ื ืงื™ืœื•ื’ืจืžื™ื x2)

ืืœ ืชื‘ื–ื‘ื– ืืช ื”ื–ืžืŸ ืฉืœืš!
ืื ื• ืžืืคืฉืจื™ื ืžืขืจื›ืช ื‘ื™ืœื•ื™ ืžื”ื™ืจื” ืฉืœ ื›ืœ ืื™ืžื•ืŸ ืžืชื•ืš ื™ื•ืžื ื™ื, ื•ืžืขืชื™ืงื™ื ืืช ื”ื™ืฉื’ื™ืš ื”ื˜ื•ื‘ื™ื ื‘ื™ื•ืชืจ ืฉืœ ืชืจื’ื™ืœื™ื ืกืคืฆื™ืคื™ื™ื. ืื ื• ืขื•ื–ืจื™ื ืœืš ืœืฉืœื•ื˜ ื‘ื”ืชืงื“ืžื•ืช ืฉืœืš, ื•ืฉื•ื‘ืจื™ื ืฉื™ืื™ื ื—ื“ืฉื™ื!

ื”ืฉืชืžืฉ ื‘ืฉื’ืจื”!
ื”ืžืขืจื›ืช ื”ืฉื’ืจืชื™ืช ืฉืœื ื• ืžืืคืฉืจืช ืœืš ืœื”ืฉื•ื•ืช ืืช ื›ืœ ื”ื ืคื—ื™ื ื•ื”ืจืฉื•ืžื•ืช ื‘ืคื™ืจื•ื˜ ืจื‘ ื™ื•ืชืจ, ื›ืš ืฉื™ื”ื™ื” ืœืš ื™ื•ืชืจ ืฉืœื™ื˜ื”, ื”ืจืžื” ื™ื•ืชืจ ื•ื”ื ืขื” ืœืื™ืžื•ืŸ ืœืื™ืžื•ืŸ ืฉืœืš ื’ื“ืœื”!

ืขื“ื›ืŸ ืืช ื”ืžืฉืงืœ ืฉืœืš
ื™ืฉ ืœื ื• ืžืขืจื›ืช ื‘ืงืจืช ืžืฉืงืœ ื ื•ื—ื” ื•ืงื‘ื™ืขืช ืžื˜ืจื•ืช. ื”ืžืฉืงืœ ืฉืœืš ื›ืœื•ืœ ื‘ืชืจื’ื™ืœื™ ืžืฉืงืœ ื’ื•ืฃ, ื›ืš ืฉื”ื•ื ื ื—ืฉื‘ ืœื ืคื— ื”ืื™ืžื•ืŸ ืฉืœืš.

ื”ืชืืžืŸ ืื™ืชื ื• ื‘ื—ื•ื›ืžื”!
ืื ื• ืžืื—ืœื™ื ืœืš ืจื•ื•ื—ื™ื ื’ื“ื•ืœื™ื ื•ื”ืชืงื“ืžื•ืช ื ื•ืกืคืช.
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
28 ื‘ื™ื•ื ื™ 2024

ืื‘ื˜ื—ื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™ื™ื
ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื•ื‘ื™ืฆื•ืขื™ ื”ืืคืœื™ืงืฆื™ื” ื•ืžื–ื”ื” ื”ืžื›ืฉื™ืจ ืื• ืžื–ื”ื™ื ืื—ืจื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืคืจื˜ื™ื ืื™ืฉื™ื™ื, ืžื™ื“ืข ืคื™ื ื ืกื™ ื•-5 ื ื•ืกืคื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”

ืžื” ื—ื“ืฉ

- New Training Plans
- RIR/RPE Calculator
- Load Suggestions
- Workout Updates Based on Last Session
- Manual Approval of Sets