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Էҡ͡ѧ
Էҡ͡ѧ
                                Էҡ͡ѧ ѺҢ¢ͧԷʵáҷش Ңҷ ѵػʧ ҧҧѺ蹡 ѡöʴ ö ѡҾش ҨԷҡ͡ѧ ͧѡâͧԷҡ͡ѧ¡öҧҴ蹡ѹ ѡ÷ҧԷҡ͡ѧª·ѡդç դ վСѧФʹͧͷ դʹͧлʹ ״ 駤ö㹡ѡ ÷çҧ蹡մ ͹ҹѡҷդҧԷҹҡ͡ʢͧաҡ Ǥöҹ ͹ǡ դ״蹢ͧТ͵ҡ ç 駡ѧҹҧջԷҾҡ
                                Ҵ´ŧաԴͧСͺҧԷҴѧǹդ·ԧҧ ¢鹷  
                ç ¶֧öͧͧ͡㹡÷͡çѺ觵ҹҹ㹢й ç͡ҡЪͧͧõѺҹ ѧ觼ŵͧСͺ ѡҷçѧҹ¡ դҡ繵 աͧСͺ˹ ԴҡͧҧԷҡ͡ѧ繤ö㹡͹ҧ¨ҡش˹աش˹㹪ǧ 觷ѡͺءԴ繵ͧ ǡ¡Ѻç ռҨҡͧСͺ դç դ״蹴 վѧФʹ з ѧ ¶֧ дѺͧçѡ㹡蹡繡üҹҧçФ
                ǹ ʹͧ ͧͧöͧͷз͵ҹҹçзҹ˹ öзͤҨҡҹҹ ѡҷҧԷҴ зҧջԷҾ ʹͧлʹ ͧѡӤѭѡҾҧҧҡ 繤öͧѡҷҹ ˹ѡö鹵ǡѺ ͧǢͧѺ÷ӧҹͧ ʹ ʹʹ 觼ŵͤʹͧʹ¤״蹢ͧ͵ 觷ѡҵͧ йѡҵͧ÷ѡҢͧ͹Ǣ͵ͧ͢ҧ
                ǹ ÷ç ͧӤѭաС˹觷ǢͧѺԷҢͧѡ 㴷蹡ա͹ ѡҷդҧԷҨöѡͧҧҡ ·蹷ҧջԷҾ ѡҷöѡҧ ԴҴҡ
з蹴»ԷҾŧ ͧСͺش¢ͧԷҾҧԷ ö㹡ѧҹ ѡҵͧöѧҹҧ١ͧ ѡкǹâͧѧҹҧ´
                ͧСͺҹ繾鹰ҹդӤѭҧҡ㹡蹡 ͧ Сͺѡ͡ʷʴö ѡмǢͧءѺûپ鹰ҹҹ ¢ͧȷҧá ҧáͧ Сͺ դѹԴѺҧҧԷ͡蹡ҹѧաҧ ͧСͺǡѺ ᾷ ʵ ԵԷ 繵
͡ѧẺúԤ Сúá
͡ѧẺúԡ
                繡͡ѧ͹ ͧҧ ѡ 鹻ҳ 65-80 % ͧѵҡ٧شͧ㨵Դ͡ѹ ҧ 25-30 ҷ ͡ѧµѡɳйúǹءͧСͺ ԴŴ ʹ ʹ 繡úкʹ к ͧ 㨨ç ˹§ ʹлʹաâµǴ Ŵʹ
                        
                ѵҡ٧شͧ ӹdzٵ
 
ѵҡ٧شͧ
=
     220 - ()
 
=
.............../ҷ

                ͡ѧҡ͹ԡҹҹǤҧ Ǥ鹢ͧѧ شѡ֡ʺͼԴ ҽ׹֡ͧҧ ¡ҧ(35 ) õǨآҾ੾кʹ͹ ͡ѧ͡ҷẺúԡ ¹ պѡҹ (͡) úԡ ⴴ͡ Թ ÷ ѻ 3-6 ѹ дѺ˹ѡͧ͡ѧ ͡ ѧ˹ѡѵҡ 80% 1 Ҩ͡ѧ (Ѻþѡ) ѹѹ 駹餧աࡳµ ֡ó ͹ ͧФͧҵѴ

                ˵ зҧ Ҹ͹ ( 22 . ) 繡觷ҧ´ҧҡ Թͺࢵͧ͡ѧآҾ 蹨֧÷ӡԨ
                ͡ѧẺúԡ 繡ҹ˹ѡѡ 觺лʹ ѡ ҵͧվѧҡ鹡ͧúá çҹҹ(˹ѡ) 仴
      úá ú 3 ͧСͺ
            1. ѧ (Strength) çҹҹ (˹ѡǧ) н֡վѧҡТҴͧ͹ѡ˭鹴 úç (çҹҹҡ)÷Թ Set 12-14 駵ͷ Թ 3-4  Set ѹ ˹ѡҡѡѹѹ 2 ѹ ҨѺ觺Фҧͧҧ ҧѹ
˵ صӡ 18 ú˹ѡҡ Ҩ ТͺҴ з٧شԭ͹ѹ
            2. ҹ (Endurance) ͧçҹҹҡ͹ǫ (Թ) 20 Set Թ 3-4 Set ѹ
            3. ûҹҹ (Coordination) 繡͡ҧ ѹѹ ý֡ûҹҹ 蹡 ҧ ͡Ѻаҹ úá Ъ¡ед١ǢͧѹѺ͹ çդ˹蹡д١ҡ鹴 ͹á ͺҧ (Warm up) ¡͡ѧẺúԡ 25-30 ҷ ѧҡǤ ͹ŧ (Cool down) ·״ͤ¡ 15-30 ҷ Ъ ״ (Flexibility) բ鹴 úдѺ˹ѡ ý֡ǻҳ 3-4 ͹ ͹Ѻ˹ѡͧúҡ鹵
 
óҹء http://www.kmitl.ac.th/health/page1.html

 
 



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6 ԸҼҭѧҹ article
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[1]

Դ繷 1 (1177)

͡ѧշشèзӹ㴨֧ŷշش

ʴԴ പ ʧԭ (somdet55-at-hotmail-dot-com)ѹͺ 2008-08-31 22:45:42


Դ繷 2 (36672)

㹵͹ ǧ  5  繵仡ѧ

ʴԴ ͹ ѹͺ 2009-08-05 01:28:36


Դ繷 3 (36673)

ʶҺѹþ֡Էࢵا෾ ѹ͹ ෤ѹ Ҫ   Ǿا෾ ҡ¹ ͧ 13 ˹ ʹءҡ

ʴԴ ͹ (pro_danceanny-at-hotmail-dot-com)ѹͺ 2009-08-05 01:34:42


Դ繷 4 (38080)

͡ѧ¤͡ҷԵ, 3-4

ʴԴ Ĵ ѹͺ 2010-06-14 11:21:00


Դ繷 5 (38081)

I love you

ʴԴ ѹͺ 2010-06-14 11:23:34


Դ繷 6 (39180)

÷Һµͺ˹ Ǵ ź ҡ ҧͧ´ҹ

ʴԴ ͡ ѹͺ 2011-01-25 10:43:19


Դ繷 7 (153286)

 繡ҡǤټ͹ ҧԧ觷 ǤդͶҡ§ 

ʴԴ ѹͺ 2012-08-21 14:04:02


Դ繷 8 (159458)
Thank you Dr. Freides. If I had wheels, Id be a wagon. montre Cartier tank francaise replica http://www.montrecartier.com/
ʴԴ montre Cartier tank francaise replica (oeogducgqlp-at-gmail-dot-com)ѹͺ 2016-09-10 15:07:20


Դ繷 9 (159478)
cartierbraceletlove sono una mamma separata con due figli e non lavoriamo nessuno e vivo in una casa popolare umida da 6 anni e aspetto il cambio e non no la possibilita di saldare il mio credito imitation van cleef and arpels collier http://www.bijouxclassique.net/replica-van-cleef-necklace-c3_87.html
ʴԴ imitation van cleef and arpels collier (sbmczmgdxj-at-gmail-dot-com)ѹͺ 2016-09-13 05:25:21


Դ繷 10 (172374)

 áͧԷҡ͡ѧСժͤѺ ¼ͺ

ʴԴ T/U&.םȎ L|yǾ|%|;NAW m ѹͺ 2016-11-19 23:19:43



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