มือใหม่ฝึก Calisthenics แบบงบ 0 บาท ( มีตารางตัวอย่างให้เล่น )

0:00 Welcome everyone 01:00 Warm-up (CARs) 06:09 Mobility Training 08:35 Pull Day Exercises 10:53 Push Day Exercises 14:09 Leg Day Exercises 15:48 Abs Day Exercises 17:55 Stretching 19:41 Program Example 20:53 How many days a week should you exercise? 22:03 Focus on nutrition more than numbers Basic exercises without equipment can help tone your muscles to a certain extent, but they may not increase their size significantly. In the long run, having equipment will be more effective. However, The program in this video is a great way to start exercising at the beginning of the year. 🎁 Sign up for a full-on workout membership for 100 baht/month (watch special videos) and get special emojis. / @tualeklenklam 💪 Order Calisthenic equipment and a free ebook for each equipment at https://shop.line.me/@tualeklenklam 🏃‍♂️ Online training + offline one-on-one Calisthenic training to build muscle and reduce fat https://lin.ee/QVWlYtd ♡ FOLLOW ME ♡ Ton's Instagram: Ton.peera Facebook: TLLK Tiktok: ton.peera ♡ FOLLOW TLLK TEAM ♡ P's Instagram: p.donn Earn's Instagram: e_pannawut Jed's Instagram: jed_knt Pop's Instagram: timonpop Pond's Instagram: pond_ltt