มือใหม่ Calisthenics ปี 2026 | เล่นยังไงให้กล้ามสวย ไม่พัง ไม่บาดเจ็บ

0:00 Starting with scheduling your workouts 2:14 Nutrition for the Calistenic Diet 7:18 Different body types in the Calistenic Diet 8:10 The basics that all diets share, and how you can start 10:39 What kind of warm-up is best? 15:27 Push Day (Chest, Triceps, Shoulders) 18:51 Pull Day (Biceps, Triceps, Rear Depths, Inner Lunges) 21:48 Legs Day (Is it necessary?) 25:07 ABS Day (Abs, Core) 27:26 Stretching 29:15 Choosing the number of training days per week 30:33 Increasing the difficulty of exercises and programs 32:37 Example of a balanced workout schedule 33:36 What to do when you get injured 35:37 Stagnating progress? Fatigue buildup? Happy New Year 2026, everyone! This video is a new one, created for those who want to start fresh and for those currently working out to update their knowledge on muscle balance in a way that's easier to understand visually. The video is almost 40 minutes long, and editing took a long time, but I wanted to share it as a gift at the beginning of the year. I hope it's helpful! 💓 🎁 Sign up for a Membership for full workouts for 100 THB/month (includes exclusive videos and special emojis)    / @tualeklenklam   💪 Purchase Calistenic equipment with a free Ebook (matching equipment) at [link to purchase]. https://shop.line.me/@tualeklenklam 🏃‍♂️ Online Training + One-on-One Offline Calisthenic Training for Muscle Building and Fat Loss https://lin.ee/QVWlYtd ♡ FOLLOW ME ♡ Instagram Ton: Ton.peera Facebook: TLLK Tiktok: ton.peera ♡ FOLLOW TLLK TEAM ♡ Instagram P: p.donn Instagram Earn: e_pannawut Instagram Jed: jed_knt Instagram Pop: timonpop Instagram Pond: pond_ltt