Home #อย่าหาว่าน้าสอน #อย่าหาว่าน้าสอน แผนการที่ดี คือแผนการที่ “ยืดหยุ่น” ได้
#อย่าหาว่าน้าสอน แผนการที่ดี คือแผนการที่ “ยืดหยุ่น” ได้
Loading advertisement...
Preload Image
Up next

#อย่าหาว่าน้าสอน ปฏิบัติการรับมือ “แม่ยายเหาฉลาม”

Cancel
Turn Off Light
Auto Next
111 Comments

#อย่าหาว่าน้าสอน แผนการที่ดี คือแผนการที่ “ยืดหยุ่น” ได้

Admin
111
39.4K
8

เพราะเส้นทางชีวิตไม่ได้โรยด้วยกลีบกุหลาบ !?!

เป้าหมายในชีวิตที่ตั้งธงไว้ บางทีมันอาจต้องซิกแซกหลบซ้ายขวากันบ้าง

เพราะฉะนั้น แผนการที่ดีของชีวิต ต้องยืดหยุ่นตามสถานการณ์ได้ !!!

Tags LiveNanakeNaNake555OneNightStoryTake Me OutThe Price is RightTonight'sTheNightครอบครัวบันเทิงน้าน้าเน็กนินทาประเทศไทยนโยบายน้าเน็กพรรคน้าเน็กราคาพารวยลำสาลีนิวส์สดสามแยกสามแยกปากหวานหงี่เหลาเป่าติ้วอย่าหาว่าน้าสอนเทคมีเอ้าท์เรื่องเดียวถ้วนเรื่องเล่าเช้านี้
Previous Video
#อย่าหาว่าน้าสอน ปิ๊งรักกับเซเลบฯ สเต็ป เป็นเรื่องสำคัญ

#อย่าหาว่าน้าสอน ปิ๊งรักกับเซเลบฯ “สเต็ป” เป็นเรื่องสำคัญ

Next Video
[ID: QXBfAwtuluc] Youtube Automatic

#อย่าหาว่าน้าสอน ปฏิบัติการรับมือ “แม่ยายเหาฉลาม”

Leave your comment

Your email address will not be published. Required fields are marked *

111 Comments

  1. Pingback: https://gbook.cz/dalsi.aspx?site=https://ecgma.co.za/
  2. Pingback: fun guy mushroom gummies
  3. Pingback: ventiloconvector racire
  4. Pingback: buy weed online in Europe
  5. Pingback: my blog
  6. Pingback: เต่าซูคาต้า

  7. sex nhật hiếp dâm trẻ em ấu dâm buôn bán vũ khí ma túy bán súng sextoy chơi đĩ sex bạo lực sex học đường tội phạm tình dục chơi les đĩ đực người mẫu bán dâm

  9. Thank you for addressing such an important topic in this post Your words are powerful and have the potential to make a real difference in the world

  11. I appreciate how this blog promotes self-growth and personal development It’s important to continuously strive to become the best version of ourselves

  13. Your writing style is so engaging and easy to follow I find myself reading through each post without even realizing I’ve reached the end

  16. After going over a handful of the blog posts on your site, I really appreciate your way of blogging. I book marked it to my bookmark website list and will be checking back in the near future. Please visit my website too and tell me your opinion.

  17. The next time I read a blog, Hopefully it won’t disappoint me just as much as this one. I mean, Yes, it was my choice to read, nonetheless I truly thought you’d have something helpful to say. All I hear is a bunch of moaning about something you can fix if you weren’t too busy seeking attention.

  18. I’d like to thank you for the efforts you’ve put in writing this blog. I’m hoping to view the same high-grade content from you in the future as well. In fact, your creative writing abilities has inspired me to get my own, personal blog now 😉

  23. I couldn’t stop scrolling and reading, your content is truly one-of-a-kind. Thank you for all the time and effort you put into creating such amazing content.

  36. I have been following your blog for a while now and have to say I am always impressed by the quality and depth of your content Keep it up!

  37. I love how your posts are both informative and entertaining You have a talent for making even the most mundane topics interesting

  38. This is such an informative and well-written post! I learned a lot from reading it and will definitely be implementing some of these tips in my own life

  57. Your posts are so beautifully written and always leave me feeling inspired and empowered Thank you for using your talents to make a positive impact

  63. After looking into a number of the blog posts on your website, I seriously appreciate your technique of writing a blog. I book-marked it to my bookmark website list and will be checking back in the near future. Please check out my web site as well and let me know how you feel.

  66. This blog is like a safe haven for me, where I can escape the chaos of the world and indulge in positivity and inspiration

  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.

    References:

    strongest oral steroid

  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:

    testosterone steroids for sale

  91. That is a good tip particularly to those new to the blogosphere. Brief but very precise info… Thank you for sharing this one. A must read post.

  93. Howdy! This blog post could not be written any better! Reading through this article reminds me of my previous roommate! He continually kept preaching about this. I’ll send this article to him. Fairly certain he’s going to have a great read. Thank you for sharing!

  94. Hi there! I could have sworn I’ve visited this site before but after browsing through some of the articles I realized it’s new to me. Anyhow, I’m definitely delighted I stumbled upon it and I’ll be bookmarking it and checking back frequently!

  95. Hello there! I could have sworn I’ve been to this site before but after looking at many of the articles I realized it’s new to me. Nonetheless, I’m definitely pleased I discovered it and I’ll be bookmarking it and checking back often.

  96. Having read this I believed it was very enlightening. I appreciate you spending some time and effort to put this content together. I once again find myself personally spending way too much time both reading and commenting. But so what, it was still worth it.

  97. Aw, this was a really nice post. Taking the time and actual effort to produce a top notch article… but what can I say… I hesitate a lot and don’t seem to get nearly anything done.

  98. May I simply say what a comfort to find somebody who truly understands what they are talking about on the web. You actually understand how to bring a problem to light and make it important. More people really need to check this out and understand this side of your story. I can’t believe you’re not more popular because you definitely have the gift.

  100. I really love your site.. Very nice colors & theme. Did you make this web site yourself? Please reply back as I’m wanting to create my own website and would love to know where you got this from or just what the theme is named. Appreciate it.

  104. An intriguing discussion is worth comment. I do think that you need to write more on this issue, it might not be a taboo subject but typically folks don’t discuss these issues. To the next! Best wishes!

  105. Aw, this was a very good post. Spending some time and actual effort to generate a superb article… but what can I say… I put things off a whole lot and never manage to get anything done.

  106. You ought to be a part of a contest for one of the most useful blogs on the internet. I most certainly will highly recommend this blog!

  108. I must thank you for the efforts you have put in penning this site. I am hoping to check out the same high-grade blog posts by you in the future as well. In truth, your creative writing abilities has inspired me to get my own blog now 😉

  109. Greetings, I think your site may be having web browser compatibility issues. Whenever I look at your blog in Safari, it looks fine however, when opening in Internet Explorer, it has some overlapping issues. I merely wanted to provide you with a quick heads up! Apart from that, fantastic blog!

  110. After I initially left a comment I seem to have clicked on the -Notify me when new comments are added- checkbox and now each time a comment is added I receive 4 emails with the exact same comment. Is there a means you are able to remove me from that service? Cheers.