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#อย่าหาว่าน้าสอน แผนการที่ดี คือแผนการที่ “ยืดหยุ่น” ได้
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#อย่าหาว่าน้าสอน แผนการที่ดี คือแผนการที่ “ยืดหยุ่น” ได้

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เพราะเส้นทางชีวิตไม่ได้โรยด้วยกลีบกุหลาบ !?!

เป้าหมายในชีวิตที่ตั้งธงไว้ บางทีมันอาจต้องซิกแซกหลบซ้ายขวากันบ้าง

เพราะฉะนั้น แผนการที่ดีของชีวิต ต้องยืดหยุ่นตามสถานการณ์ได้ !!!

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#อย่าหาว่าน้าสอน ปิ๊งรักกับเซเลบฯ “สเต็ป” เป็นเรื่องสำคัญ

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#อย่าหาว่าน้าสอน ปฏิบัติการรับมือ “แม่ยายเหาฉลาม”

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  80. With the Smith machine, though, the machine is doing all of the work of stabilizing you.

    The barbell is secured to a rail that may solely slide in ONE course (up/down), so there’s no way you would tip over or
    stumble whereas lifting. Primarily, what makes it an excellent piece of apparatus and why the Smith machine
    deserves its place in your training sessions.
    You can even progressively increase your range of motion and energy utilizing the bars and weights.

    These leg machines present an isolation train,
    concentrating on the backs of the legs. There are a couple of variations of the machine, we’re focussing on the seated
    leg curl machine because it places less strain on the decrease
    back. Each machines develop the quadriceps and hamstrings of the thigh and
    the gluteus (buttocks).
    “Adjust the Smith machine’s security pins to waist peak while performing this train,” says Saini.

    It makes the exercise safer and gives you the arrogance to lift
    somewhat heavier. You can replicate this exercise utilizing your trusty
    Smith machine. Each novices and superior lifters
    can significantly profit from performing deadlifts 1 to three times per week.
    This train additionally targets other muscle teams,
    which embody the again, traps, and core.
    If you want to do only a cable leg exercise, it is so easy as creating a exercise
    similar to you would with free weights. So, as a substitute of doing squats and deadlifts with
    dumbbells or a barbell, you would possibly be doing cable squats.
    It’s possible to do a complete leg routine with a single cable
    machine. While not a devoted leg machine, it may
    be used for a huge variety of unilateral and bilateral leg workouts,
    together with lunges, squats, presses, standing calf
    raises, and much more. Some of the most well-liked gym machines for quad workouts embody the leg press machine, leg curl
    machine, and calve elevate machine.
    Straight-arm cable pulldown, once more, is an intense exercise that primarily targets the lats.
    Subsequent up, we now have some high cable curls and simple cable curls to
    build our biceps. We begin with some wide-grip lat pulldowns, which kind the most effective pulling workout routines
    aside from common pull-ups [5]. Now that you simply perceive the ideas of our push-pull-legs cable workout let’s transfer on to the actual program.
    The greatest method to maximize your development at the fitness center is
    to construction your exercises efficiently. For this,
    you’ll need to stay to a specific training cut up, which may get
    complicated for most fitness enthusiasts.
    The second day of the exercise plan will give consideration to pulling muscular tissues in our higher our bodies like the again and
    biceps. But they are additionally scientifically backed to enhance your performance and power gains considerably.

    So, there is little to no chance of sustaining any injuries or overtraining
    while following our machine-only push-pull legs break up training routine.
    Research have proven that in relation to power, coaching wherever between 2 and 6
    days per week may be efficient as long as the exercise plan is well-balanced and stimulating sufficient
    [2].
    With the cable machine, you’ll have a flat resistance curve
    that creates constant tension throughout an train. When we use the time period vary of
    motion, this refers to how far you’ll have the ability to move your joints in several instructions.

    When you perform workouts that transfer your joints by way of their full
    range of motion, you should have higher ends in hypertrophy and strength.

    It isolates the glutes forcing them to maneuver large
    quantities of weight through a broad range of movement.
    You Will build a set of glutes like considered one
    of Michaelangelo’s statues. Let’s get one thing straight,
    greater rep training does not imply simpler. You may have been used to decrease rep squats, hack
    squats and presumably leg presses. Getting into the next rep vary will ensure that the load
    will be positioned extra on the muscle versus the tendons [2].
    Dumping the machines and returning solely to free weights can have
    big rewards.
    The reps (short for repetitions) are the variety of occasions you must perform
    an train before taking a break. We will begin with some back exercises
    – V-bar lat pulldowns to target the lats from a different angle and
    bring some variation into the workout. Lastly, we are going to put the day to rest by performing some standing cable calf raises to build our calves.

    For hypertrophy, it is recommended that you perform 8-12 repetitions for each
    set while lifting weights which would possibly be round 70%-85% of your
    1RM capabilities [3].
    The American College of Sports Activities Medicine found that resistance coaching is suggested to
    scale back the speed or severity of musculoskeletal injuries.
    Next, evidence indicates that figuring out your legs can improve a point
    of ache in your decrease again. If you want to crush PRs, add slabs of muscle,
    or shed weight, KIZEN has the proper program for you. The posterior (plantar flexor) group are muscles situated behind
    your leg that help in maintaining your toes pointed downward (plantar flexion) at the
    ankle joint.
    This train strengthens the hamstrings, glutes,
    and lower again by specializing in the hip hinge movement.
    Cable lunges goal the quads, glutes, and hamstrings whereas participating core stabilizers for steadiness.
    Cable squats engage your quads, hamstrings, and glutes, including constant resistance throughout the motion. A smith machine
    allows you to prepare to failure in relative safety
    and leaves you free to focus in your mind-muscle connection because
    the weights steadiness themselves. Olympic weightlifting bars weigh
    a normal 20 kilograms or forty five pounds. This makes it straightforward to work out how much weight you’re lifting, even in case you are
    coaching in a brand new gym. Sadly, there is
    not any such standardized weight for Smith machine bars, and they can weigh from as little as
    15 pounds to over 50.
    Alternate your sequence of workouts each 2-4 weeks to forestall latency.
    The Smith machine is a bodyweight arms exercise that strengthens and tones tricep muscular tissues.
    It is easy to carry out and might match into anyone’s coaching
    program. Most Smith machine exercises are pretty much
    the identical because the free weight model. The only distinction is the variety of stabilizer
    muscles the Smith machine recruits is much less. Now you realize
    the most effective Smith machine workouts to develop your
    muscles, you’re most likely wondering how they’d match
    into your workout routine.
    You also can carry out a reverse hack squat on the machine, permitting
    you to focus on the hamstrings. It Is additionally safer and easier to adjust your foot positioning on the hack squat machine.
    A weight stack or weight plate that’s attached to a cable and pulley system is
    one other function of the machine. The quadriceps muscular tissues are engaged and
    strengthened when the consumer extends their legs straight out in front of them.

    As a former collegiate soccer player, Joe is aware of what it
    takes to remain in peak bodily condition. He Is devoted to providing
    easy, expert advice on setting up house gyms, private coaching
    spaces, and commercial services. Learning to make use of
    the proper kind when using this leg machine is easy. As Quickly As you know the way
    to set the weights and the bar heights, you’re good to go.

    Attempt to do 2-3 working sets each leg day to help construct your energy on each legs.
    The leg extension machine is specifically
    designed to target the quadriceps, the dominant muscle
    group on the entrance of the thigh. Equipped with a seat, backrest, and padded ankle lever, it supplies resistance through an attached weight stack.

    In Contrast To conventional free weights, this cable machine
    ensures constant rigidity throughout each movement.
    Further strengthening your quadriceps can enhance your squat efficiency by increasing energy within the muscle tissue wanted to
    progress. If you find you’ve reached a strength plateau
    together with your barbell squat, including the leg press may assist.
    Whereas both workout routines are effective for building leg energy, the
    leg press may be better for training the legs in a sure means than 
    the squat.
    Then, by pressing in opposition to a foot plate, the person performs a squat motion. There is not any better exercise than the leg extension to isolate the quadriceps.
    The only motion concerned is knee extension, which is the primary
    perform of the quads. Generally you don’t have the luxury of free weights to
    do a leg workout, other occasions you simply don’t feel like it.
    If that’s you right now – then that is our guide to
    the best machine solely leg workout. I am absolutely conscious that operation of gym services and participation in bodily activity may be dangerous and involves risk of injury to my particular person.
    Endomondo publication has ideas, exercise plans, and assets that will allow you to in your health journey.
    The hamstrings, at the back of the thigh, originate from the sitting bone and connect to the
    decrease leg. They flex the knee (bend the leg) and extend
    the hip (move the leg backward). Donkey Kicks – three units of 8-12 reps, with
    30 seconds of relaxation between. Cable Step-Ups –
    3 units of 8-12 reps, with 30 seconds of rest between. Cable Lateral Lunges – 3 units of 8-12
    reps, with 30 seconds of rest between. Cable Hack Squats – 2 units of 8-12 reps, with 30 seconds
    of rest between.
    As Soon As you’re carried out on this machine, sit on the floor
    and lengthen your legs instantly in front of you.
    Sit up and, with a neutral backbone, lengthen your body and fold forward till your trunk meets your legs to stretch the hamstrings.
    If you’re new to working out in a business fitness center, it’s easy to get overwhelmed by the vast array of machines set out on the floor.

    This machine lets you work them onerous, with each standing and seated variations to focus on completely different elements of the muscle.

    Planet Health offers numerous machines catering to building
    muscle and keeping good kind. Take the time to familiarize your self with
    each machine’s correct technique and settings. Beneath is a weekly routine designed to
    get your legs growing once more with out machines.

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  81. It’s how golden-era bodybuilders did leg presses earlier than the angled sled-type leg press was invented.
    Regardless Of being fairly old-fashioned, Smith machine leg presses are still an effective exercise, however they should be performed rigorously.
    Most Smith machine workout routines are compound, meaning they contain several
    joints and muscular tissues working collectively. Smith machine
    donkey kicks are extra of an isolation exercise, primarily focusing on your
    glutes. The hamstrings are additionally involved, however you
    must really feel this train largely in your butt.
    While there is no denying the effectiveness of the good morning exercise, it
    can be exhausting in your lower again.
    That’s not to say my record of high glute exercises doesn’t include squat or deadlift variations.
    However, I’ve modified these actions to make them rather
    more glute-centric. Check out the strikes below—many of which rely just
    in your body weight, making them a simple addition to your at-home workout.

    As a bonus, you’ll also get considerably higher glute and adductor development.
    However, to maximally emphasize your quad muscle tissue, you wish
    to place the bar pretty high, on or barely beneath your
    traps, and adopt a relatively narrow stance. Let’s break down every of the
    four quad muscles and what they do.
    They help improve your swing pace by enhancing muscle and joint flexibility.
    The kettlebell is a helpful gizmo for hamstring exercises at house, as a kettlebell doesn’t require lots of storage space, and is relatively low cost.
    One Other variation of the Romanian deadlift is to make use of a pair of dumbbells
    instead of a barbell. You will also be succesful of spot side-to-side differences in power
    or coordination, and may use this train to deliver up
    your weaker (or “less strong”) side. Whether Or Not you are in for a
    follow-along workout or committing to a multi-week program,
    select the work you put in.
    The major perform of the calf muscle is to
    assist with flexion of the foot, ankle and knee.
    If you’re uncertain what to eat, check out our guide on consuming for muscle growth.

    If you most likely did three sets of six reps at 60 kg (~130 lb) in the squat final exercise,
    you can try to do three sets of six reps at sixty two.5 kg (~135 lb) within the
    next workout. The newbie can often do a bit bigger jumps, but when you’re previous the beginner stage, I advocate you try to do another
    rep or add 2.5 kg (5 lb) per set and train. Analysis reveals that how many
    units you do per muscle group is strongly related to how a lot muscle and strength you gain.
    If you find the squat tough to grasp, the leg press presents an alternate.
    Being a machine train, the method is pretty straightforward
    to learn, and you don’t have to worry about balancing or stabilizing your physique.
    First out is the barbell back squat – the king and queen of leg exercises.
    If you solely had been to do one leg train, the squat can be
    a fantastic choice. Every train will work completely
    different leg muscular tissues, and we are going to wrap
    up by giving examples of how you can combine them into an effective leg exercise.
    In the listing of leg workout routines below, we’ll cowl a number of
    the greatest exercises for working these muscle groups effectively.

    If you look back in your coaching over the last 12
    months and find that you simply haven’t made any practical progress towards your
    objectives, then you know one thing must change. The other benefit to sled training is that it’s
    virtually purely eccentric. This means you don’t should exert any force to
    manage the load as you would in the decreasing phase of a barbell carry.

    As a outcome, you’ll expertise little if any soreness from this kind of coaching.
    In this analysis examine, scientists examined the hamstring damage fee
    for soccer players over a season. In the study half
    the players carried out the Nordic Hamstring Extension, which is decreasing yourself slowly, whereas in a
    kneeling position. Romanian Deadlifts are supposed that will help you
    develop highly effective hips.
    Perform a calf elevate as described at left, however with hips and knees bent 90 degrees.
    In a comparison of the leg press vs squat for muscle progress, we find that they work
    similar muscle groups. Sometimes known as “the squat for the higher body,” the bar
    dip is amongst the traditional bodyweight exercises
    for constructing muscle mass and power in the
    higher physique. Whether Or Not you’re a fitness newbie or a seasoned athlete, lunges have something for you.
    You can begin with body weight lunges to grasp the form and progressively add weights with dumbbell
    lunges or barbell lunges.

    References:

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    It is favored during cutting cycles as a result of its ability to assist fats loss whereas
    sustaining lean muscle mass. When coupled with a calorie-restricted diet and cardiovascular
    exercise, it could help achieve the desired chopping results.
    In wrapping up the subject on Oxandrolone, it becomes evident that this compound is a major player in the landscape of fitness and bodybuilding.

    Its advantages span the domains of energy positive aspects, fats loss, and muscle preservation. Nevertheless,
    the true potential of this substance is realized only when it finds a harmonious synergy with disciplined coaching and
    a balanced diet. About 2-3 weeks in, customers would
    possibly begin to observe increased energy and a more outlined muscle appearance.

    HGH additionally impacts the metabolism
    and adipose tissue, causing vital subcutaneous fats loss in individuals with high levels of
    this hormone. HGH is a naturally occurring peptide hormone responsible for skeletal muscle development and cell manufacturing.
    When it comes to fats loss, the debate between Winstrol and Anavar is a constant one.

    Both steroids have their benefits and it in the end comes
    down to particular person goals and preferences. In this article, we will
    delve into the pros and cons of every to find out which one
    really reigns supreme within the realm of fat
    loss. Transformations are not merely limited to physical adjustments, but also
    embrace a major improvement in total well-being.
    Because it’s well-known that Anavar hardens the muscle tissue while additionally
    serving to retain muscle mass whereas you’re eliminating fats.
    Sure, all steroid cycles should be followed up with post-cycle therapy to both retain your gains and
    restore your regular hormone perform. The PCT you undertake after
    using Anavar and the timing of it’ll also be determined
    by another steroids you’re utilizing. A basic PCT cycle should include
    SERMs similar to Nolvadex and Clomid, which could be even more
    environment friendly when mixed with HCG.

    References:

    Popular Anabolic Steroids

  133. The reason for Anavar’s high demand is that women have fewer anabolic steroid
    options available if they need to keep their femininity.
    Many anabolic steroids have strong androgenic effects, which
    might lead to virilization — where women develop masculine traits similar to a deeper voice, increased body hair, and other unwanted aspect effects.
    Anavar is highly efficient in fat burning, notably in cussed
    areas of the body, such because the hips, thighs, and decrease stomach.
    To shed weight, this steroid increases T3 levels, a
    thyroid hormone identified for its powerful fat loss properties.

    Secondly, and perhaps most significantly, this steroid is instrumental
    in selling lean muscle progress.
    The final impact listed above, fats burning, is what separates this steroid from most of the different testosterone-based medication. Additionally, this modification means Anavar
    has low androgenic properties, decreasing the prospect of unwanted effects in guys and making it probably the greatest steroids for girls.
    The question of whether Stanozolol, or Winstrol as it’s typically referred
    to as, is a great bodybuilding selection for ladies is dependent upon a
    quantity of factors. One can’t simply present a broad-brush answer, contemplating
    the myriad personal variables and the unique response
    every particular person might need to Winstrol.
    Of note, it typically is available in 5-10mg tablets for females, and has a
    tough half-life of thirteen hours, which means that it is typically supplemented every day, and its typical
    period of usage is 6-8 weeks. Alcohol will increase cortisol,
    a catabolic hormone that may blunt a few of Anavar’s fat-burning and anabolic results.

    Keep In Mind to seek the assistance of with a healthcare skilled or
    registered dietitian for personalized guidance and support all through your journey.
    Exploring the assorted mixtures of steroids could be both fascinating and complicated at
    first. Combining completely different steroids goals to optimize an individual’s health objectives, and one in style mixture
    is Anavar (Oxandrolone) with Testosterone.
    Those who have used the steroid previously and have tolerated it
    nicely might consider a longer cycle, again with a sharp eye on side effects and a
    well-planned PCT. Always keep in mind, acquiring great outcomes is not just about
    nice features in the shortest attainable time, but
    more about longevity and sustaining those positive aspects sustainably.

    Clenbuterol is a beta-2 agonist and has been utilized in medication as
    an anti-asthma drug. Clenbuterol is utilized by bodybuilders because of its stimulating results on metabolism.

    Advanced users can lengthen the duration to 8 weeks; however, this is not advised.
    Andriol is the brand name for oral testosterone, also referred to as testosterone undecanoate.
    The downside to oral testosterone is that it’s notably dearer than injectable testosterone.
    With Anavar additionally being a costly compound, this cycle can price hundreds of dollars.
    Testosterone will produce important increases in muscle hypertrophy and energy,
    hence why it’s known as a bulking steroid.
    Females operating a primary Anavar cycle ought to start very low to gauge unwanted effects.
    5mg per day is understood to be properly tolerated in scientific use by
    many female patients. If a lady tolerates this dose well, the next step is
    10mg; many will find 10mg daily to be the perfect steadiness.
    Nonetheless, more than a few women confidently use 15
    or even 20mg daily, which is able to enormously improve the
    chance of virilizing unwanted effects. So, while
    these are two important advantages of Anavar, they aren’t the only ones.
    Even if cutting is your primary reason for using Anavar, you’ll get many other optimistic results
    that may only add to your features and total outcomes.

    20mg every day is taken into account to be the maximum that ladies ought to take, however even this is a excessive dose.
    Depending on your targets, you would possibly add
    one other compound to increase the cycle
    for a number of weeks after stopping Anavar. Constructive reviewers will state that
    Anavar is probably the most well-tolerated steroid they’ve used.
    Nonetheless, it’s essential to take a look at what dosage they’ve used so you presumably can decide how the dose would possibly influence your outcomes and (lack of) unwanted effects.
    It has a excessive anabolic rating, however this
    doesn’t translate into powerful anabolic results that can rival these of true bulking steroids (which are nearly always injectables).
    This gives you a noticeable improve in power, in addition to elevated endurance
    and stamina.
    It’s great at making you acquire a couple of additional kilos whereas really helping you lose weight!
    It’s essential to note that HGH modifications
    take YEARS to see, so, the person here took a peptide known as HGH-Frag, which is the fat loss a half of HGH isolated.
    It was designed to be used on these more prone to androgenic side effects, so,
    if that goes for it. Obtain this balance by being mindful of your training routine, guaranteeing it provides ample
    opportunities for muscle recovery. Sleep and stress administration also
    play a vital function in ensuring you can maximize the benefits of Anavar.

    It works by focusing on resistant fats shops whereas preserving lean muscle mass.
    By boosting metabolism, Anavar encourages the physique to interrupt down stored fats and
    use it for vitality, leading to a more toned and defined appearance.

    This course of enhances muscle visibility and vascularity, contributing to a leaner
    physique. Moreover, by sustaining lean muscle throughout fats loss,
    Anavar helps a higher metabolic fee, making it easier to manage
    weight over the long term.
    The Hypothalamic Pituitary Testicular Axis (HPTA) can probably turn into broken with excessive steroid use, possibly
    causing everlasting damage to your testosterone production in extreme instances.

    Another Anavar stack for males is a pure slicing
    cycle and contains another cutting-specialist steroid
    in Winstrol. Winstrol is among the finest chopping compounds obtainable, and when combined
    with Anavar, it proves to be a potent duo for final shredding.
    Regardless of what you’re stacking Anavar with, the cycle length of this steroid should
    still be no longer than eight weeks.
    Thus, when Anavar administers in their system it’s more prone to shock
    their muscles into development, because of this sudden surge of exogenous testosterone.
    As a result of the truth that Anavar doesn’t aromatize, all of that weight acquire might
    be lean, water-free muscle tissue. In analysis,
    Anavar does have the power to suppress pure testosterone levels;
    although this modest discount will later reverse, with levels recovering
    post-cycle. Steroids that burn fat and improve muscle definition are often identified as cutting steroids.
    Moreover, both Dianabol and Anavar are 17 alpha-alkylated steroids, which can pose a risk to liver health when mixed.

    References:

    why do athletes take Steroids (https://jobs.loffedoh.com)

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