ืื™ืš ืžืชืงื“ืžื™ื ื‘ืื™ืžื•ื ื™ื
ืื™ืžื•ื ื™ื

ืื™ืš ืžืชืงื“ืžื™ื ื‘ืื™ืžื•ื ื™ื ื•ื™ื•ืฆืื™ื ืžืชืงื™ืขื•ืช?

ืงืฉื” ืœืš ืœื”ืชืงื“ื ื‘ืื™ืžื•ื ื™ื? ืœื ืจื•ืื” ื›ื‘ืจ ืฉื™ืคื•ืจ ืžืื™ืžื•ืŸ ืœืื™ืžื•ืŸ? ืื™ืš ืžืชืงื“ืžื™ื ื‘ืื™ืžื•ื ื™ื ื›ืฉื›ื‘ืจ ืœื ืจื•ืื™ื ืืช ื”ืฉื™ืคื•ืจ ื”ื ื™ื›ืจ ืฉื”ื™ื” ื‘ืชื—ื™ืœืช ื”ื“ืจืš? ื‘ื›ืชื‘ื” ื”ื‘ืื”
19/11/19 ื–ืžืŸ ืงืจื™ืื”: 8 ื“ืงโ€™

"ืื ื™ ืชืงื•ืข,ย ืื™ืš ืžืชืงื“ืžื™ื ื‘ืื™ืžื•ื ื™ื?!"

ื•ื‘ื›ืŸ ืœืื™ืžื•ื ื™ื ื™ืฉ ื”ืจื‘ื” ืฉื™ื˜ื•ืช ื•ืจื•ื‘ื ื• ืขื•ื‘ื“ื™ื ืขืœ ืฉืชื™ ืฉื™ื˜ื•ืช ืขื™ืงืจื™ืช ืฉื”ืŸ ื”"ืจื‘ ืžื—ื–ื•ืจื™" ื•"ื”ืคื™ืจืžื™ื“ื”".
ืื‘ืœ ืชืชืคืœืื• ืœื’ืœื•ืช ื›ืžื” ืืคืฉืจ ืœื”ืชืงื“ื ื‘ืžืงืจื” ืฉืœ ืžืขืฆื•ืจ ื‘ืžืฉืงืœื™ื, ื ืจืื•ืช ืฉืœื ืžืชืคืชื—ืช ืื• ื™ื›ื•ืœืช ื›ืœืœื™ืช ืจืง ืขืœ ื™ื“ื™ ืฉื™ืœื•ื‘ ื”ืฉื™ื˜ื•ืช ื”ืœืœื•.
ืื™ืš ืžืชืงื“ืžื™ื ื‘ืื™ืžื•ื ื™ื? ื•ื‘ื›ืŸ ื™ืฉ ืœื ื• 12 ืฉื™ื˜ื•ืช ืื™ืžื•ืŸ ืžืชืงื“ืžื•ืช ื•ื ืกื‘ื™ืจ ื›ืœ ืื—ืช ืœืžื™ ื”ื™ื ืžืชืื™ืžื” ืื™ืš ืžื‘ืฆืขื™ื ืื•ืชื” ื•ืื™ืš ื”ื™ื ื™ื›ื•ืœื” ืœื”ื•ืขื™ืœ ืœื ื•.

  1. ืžื—ื–ื•ืจ ืื—ื“
  2. ืจื‘ ืžื—ื–ื•ืจื™
  3. ืคื™ืจืžื™ื“ื”
  4. HIT
  5. ืกื•ืคืจ ืกื˜
  6. ื”ืชืฉื” ืžื•ืงื“ืžืช
  7. ืจืžืื•ืช
  8. ื—ื–ืจื•ืช ืžืื•ืžืฆื•ืช \ ืžืื•ืœืฆื•ืช
  9. ื“ืจื•ืค ืกื˜
  10. ื—ื–ืจื•ืช ื—ืœืงื™ื•ืช
  11. ื ื’ื˜ื™ื‘ื™ื
  12. ื‘ืขืจื•ืช
ื’ื™ื•ื•ืŸ ื‘ืื™ืžื•ื ื™ื ืžืืคืฉืจ ืœื ื• ืœื”ืชืžื•ื“ื“ ืขื ื”ืžืฆื‘ ื‘ื• ื ืคืกื™ืง ืœื”ืขืœื•ืช ืžืกืช ืฉืจื™ืจ ืœืžืจื•ืช ืฉืื ื• ืžืขืœื™ื ืืช ืžืฉืงืœื™ื ื•ืื•ื›ืœื™ื ื ื›ื•ืŸ

1.ืžื—ื–ื•ืจ ืื—ื“ SINGLE SET SYSTEM

ืฉื™ื˜ื” ื–ื• ืžืชืžืงื“ืช ื‘ื‘ื™ืฆื•ืข ืกื˜ ืื—ื“ ืžืชืจื’ื™ืœ ืžืกื•ื™ื, ืœื“ื•ื’ืžื”, ืœื—ื™ืฆืช ื—ื–ื”, ืกื˜ ืื—ื“ ืฉืœ 10 ื—ื–ืจื•ืช.
ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ื–ื” ืžืชืื™ื ืœืžืชื—ื™ืœื™ื.
  • ื—ื•ืกืš ื‘ื–ืžืŸ.
  • ื”ืฉื™ื˜ื” ื”ื–ื• ืœื ืžืืคืฉืจืช ืฉื™ืคื•ืจ ืœืื•ืจืš ื–ืžืŸ..
  • ื ื™ืชืŸ ืœื”ืขืœื•ืช ืขืฆื™ืžื•ืช (ืžืฉืงืœื™ื ืื• ื—ื–ืจื•ืช) ืœืื—ืจ ืชืงื•ืคืช ื”ืกืชื’ืœื•ืช
  • ืžืฉืžืจ ื”ื™ืฉื’ ืœื˜ื•ื•ื— ืงืฆืจ.

2.ืจื‘ ืžื—ื–ื•ืจื™ MULTIPLE SET SYSTEM

ืฉื™ื˜ื” ื–ื• ืžืชืžืงื“ืช ื‘ื‘ื™ืฆื•ืข ืžืกืคืจ ืกื˜ื™ื ืขืœ ืื•ืชื• ื”ืชืจื’ื™ืœ, ืœื“ื•ื’ืžื: ืœื—ื™ืฆืช ื—ื–ื”, ื•ืœืขืฉื•ืช ืžืžื ื• 3-4 ืกื˜ื™ื ืฉืœ 10 ื—ื–ืจื•ืช

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ื”ืกื˜ื™ื ื”ืจืืฉื•ื ื™ื ืžื™ื•ืขื“ื™ื ืœื—ื™ืžื•ื.
  • ืžืกืคืจ ืกื˜ื™ื ื‘ืžืฉืงืœื™ื ื–ื”ื™ื.
  • ืžืชืื™ื ืœื”ื™ืคืจื˜ืจื•ืคื™ื” (ืœืขื™ืชื™ื ื’ื ืœืคื™ืชื•ื— ื›ื•ื—).
  • ื”ื ืคื— ื”ืจื‘ ื’ื•ืจื ืœื”ืชืืžื” ืžื‘ื ื™ืช ืฉืœ ื”ืฉืจื™ืจ.
  • ืœื ืžืชืื™ื ืœืกื™ื‘ื•ืœืช ืฉืจื™ืจ.
  • ืœื ืžื—ื™ื™ื‘ ืœื”ื’ื™ืข ืœื›ื™ืฉืœื•ืŸ ืฉืจื™ืจื™..
  • ืžืชืื™ื ืœืžืชืืžืŸ ื‘ื™ื ื•ื ื™ โ€“ ืžืชืงื“ื.
ืจื•ืฆื™ื ืœืงื‘ืœ ืืช onebody ืœืžื™ื™ืœ? ื”ืจืฉืžื• ืœื ื™ื•ื–ืœื˜ืจ ืฉืœื ื•

ืชืงื•ืข ื‘ืื™ืžื•ื ื™ื

3.ืคื™ืจืžื™ื“ื” PYRAMID SET SYSTEM

ื›ืฉืžื” ื›ืŸ ื”ื™ื, ืขืœื™ื” ืื• ื™ืจื™ื“ื” ืฉืœ ืžืฉืงืœ ืื• ื›ืžื•ืช ื—ื–ืจื•ืช ื‘ืชืจื’ื™ืœ.

ื™ืฉ ืœื ื• 4 ืกื•ื’ื™ื ืฉืœ ืคื™ืจืžื™ื“ื”:

  • ืคื™ืจืžื™ื“ื” ืจื’ื™ืœื”: ื”ืžืฉืงืœ ืขื•ืœื” ืžืงืœ ืœื›ื‘ื“ ื•ืžืกืคืจ ื”ื—ื–ืจื•ืช ื™ื•ืจื“.
    ื™ืชืจื•ืŸ โ€“ ื ื•ืชืŸ ื—ื™ืžื•ื ื”ื“ืจื’ืชื™.
    ื—ืกืจื•ืŸย  โ€“ ืขื™ื™ืคื•ืช ื‘ื”ื’ืขื” ืœื’ื™ื•ืก ื™ื—' ื›ื•ื— (ื—ื•ืžืฆื•ืช ื—ืœื‘ ืžืฆื˜ื‘ืจื•ืช ื•ืขื•ืฆืจื•ืช ืืช ื”ืชื ื•ืขื” ื–ืืช ื”ืจื’ืฉืช ื”"ืฉืจื™ืคื”" ื‘ื—ื–ืจื•ืช ื”ืื—ืจื•ื ื•ืช).
  • ืคื™ืจืžื™ื“ื” ื”ืคื•ื›ื”: ื”ืžืฉืงืœ ื™ื•ืจื“ ืžื›ื‘ื“ ืœืงืœ ื•ื”ื—ื–ืจื•ืช ืขื•ืœื•ืช (ืืš ื•ืจืง ืœืžืชืืžื ื™ื ืžืชืงื“ืžื™ื ืžืื•ื“)
    ื™ืชืจื•ืŸ โ€“ ื”ืฉืจื™ืจ ืจืขื ืŸ ืœืžืฉืงืœ ื”ื›ื‘ื“ ืื‘ืœ ื“ืจื•ืฉ 2-3 ืกื˜ื™ื ื—ื™ืžื•ื ืžืฉืงืœ ืงืœ ืžืื•ื“.
    ื—ืกืจื•ืŸ ย โ€“ ื—ื•ืกืจ ื—ื™ืžื•ื ืžืกื•ื’ ื ื™ืืจื•ืœื•ื’ื™ ื•ืื ื˜ื•ืžื™, ื–ืืช ืื•ืžืจืช ืฉืžืขืจื›ื•ืช ื”ืขืฆื‘ื™ื ื•ื”ืขืฆืžื•ืช ืœื ื—ืžื•ืช ืžืกืคื™ืง ื›ื“ื™ ืœื”ืชืžื•ื“ื“ ืขื ื”ืžืฉืงืœ ื”ื›ื‘ื“ ื•ื™ืฉ ืกื™ื›ื•ืŸ ืœืคืฆื™ืขื”.
  • ืคื™ืจืžื™ื“ื” ื›ืคื•ืœื”: ื”ืžืฉืงืœ ืขื•ืœื” ืขื“ ื ืงื•ื“ื” ืžืกื•ื™ืžืช ื•ืื– ื™ื•ืจื“ ื—ื–ืจื”, ื‘ืžืงื‘ื™ืœ, ืžืกืคืจ ื”ื—ื–ืจื•ืช ื”ื•ืœืš ื•ืงื˜ืŸ ืขื“ ื”ื ืงื•ื“ื” ื‘ื ื”ืžืฉืงืœ ืžืชื—ื™ืœ ืœืจื“ืช, ืฉื ืžืกืคืจ ื”ื—ื–ืจื•ืช ืขื•ืœื” ื‘ื”ื“ืจื’ื”
    ื™ืชืจื•ืŸ โ€“ ื‘ื™ืฆื•ืข ืฉืœ ื”ืžื•ืŸ ืกื˜ื™ื ืœืื•ืชื• ืชืจื’ื™ืœ ื•ื”ืชืงื“ืžื•ืช ืžื”ื™ืจื” ื‘ืžืฉืงืœื™ื.
    ื—ืกืจื•ืŸ โ€“ ืœื•ืงื— ื”ืžื•ืŸ ื–ืžืŸ ืžื”ืื™ืžื•ืŸ ืขืœ ืชืจื’ื™ืœ ืื—ื“.
  • ืคื™ืจืžื™ื“ื” ืงื˜ื•ืžื”: ื”ืžืฉืงืœ ืขื•ืœื” ืžืงืœ ืœื›ื‘ื“ ื•ืื– ื ืชืงืข ืœืขื•ื“ ื›ืžื” ืกื˜ื™ื ื•ื›ืš ื’ื ื”ื—ื–ืจื•ืช ื™ื•ืจื“ื•ืช ื•ืื– ื ืชืงืขื•ืช ืœืฉืืจ ื”ืกื˜ื™ื.
    ื™ืชืจื•ืŸ โ€“ ื—ื™ืžื•ื ืฉืจื™ืจื™ ื˜ื•ื‘ ื•ืืคืฉืจื•ืช ืœืขื‘ื•ื“ ืขืœ ื”ื™ืคืจื˜ืจื•ืคื™ื” ื•ื›ื•ื— ื™ื—ื“.
    ื—ืกืจื•ืŸย  โ€“ ืœื•ืงื— ื”ืžื•ืŸ ื–ืžืŸ ืžื”ืื™ืžื•ืŸ ืขืœ ืชืจื’ื™ืœ ืื—ื“.

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช ืฉื™ื˜ืช ื”ืคื™ืจืžื™ื“ื”:

  • ืฉื™ื˜ืช ื”ืคื™ืจืžื™ื“ื” ืจื—ื‘ืช ืื•ืคืงื™ื ื•ื ื™ืชืŸ ืœื”ืฉื™ื’ ืžืžื ื” ื”ืžื•ืŸ ืžื˜ืจื•ืช.
  • ืžืชืื™ื ืœื”ื™ืคืจื˜ืจื•ืคื™ื” (ืœืขื™ืชื™ื ื’ื ืœืคื™ืชื•ื— ื›ื•ื—).
  • ื”ื ืคื— ื”ืจื‘ ื’ื•ืจื ืœื”ืชืืžื” ืžื‘ื ื™ืช ืฉืœ ื”ืฉืจื™ืจ.
  • ืœื ืžื—ื™ื™ื‘ ืœื”ื’ื™ืข ืœื›ื™ืฉืœื•ืŸ ืฉืจื™ืจื™.
  • ืžืชืื™ื ืœืžืชืืžืŸ ื‘ื™ื ื•ื ื™ โ€“ ืžืชืงื“ื.

ืื™ืžื•ืŸ ื™ื“ ืงื“ืžื™ืช

ืขื•ื“ ื›ืชื‘ื•ืช ืฉืขืฉื•ื™ื•ืช ืœืขื ื™ื™ืŸ ืื•ืชืš ื‘ "ืื™ืš ืžืชืงื“ืžื™ื ื‘ืื™ืžื•ื ื™ื"

4."ื”ื™ื˜" HIGH INTENSITY TRAINING

(ืœื ืœื”ืชื‘ืœื‘ืœ ืขื "HIIT" HIGH INTENSITY INTERVAL TRAINING ย )
ื‘ืฉื™ื˜ืช ืื™ืžื•ืŸ ื–ื• ืœื•ืงื—ื™ื ื›ืžื” ืชืจื’ื™ืœื™ื ื™ื—ื“ ื•ืขื•ืฉื™ื ืื•ืชื” ืื—ื“ ืื—ืจื™ ื”ืฉื ื™, ืœื“ื•ื’ืžื: ื—ืชื™ืจื” ื‘ืคื•ืœื™, ืœื—ื™ืฆืช ื—ื–ื”, ืกืงื•ื•ืื˜, ื“ื“ ืœื™ืคื˜ ื•ืขื•ืฉื™ื ืกื˜ ืฉืœย  10 ื—ื–ืจื•ืช ื‘ื›ืœ ืชืจื’ื™ืœ ืžื‘ืœื™ ืœื ื•ื—.
ืœืื—ืจ ืฉื”ืกืชื™ื™ื ืกื‘ื‘ ืžืœื ืฉืœ ื›ืœ ื”ืชืจื’ื™ืœื™ื ืื– ืžื‘ืฆืขื™ื ืžื ื•ื—ื” ื‘ื”ืชืื ืœืฆื•ืจืš.

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ืฉื™ื˜ื” ืขืฆื™ืžื” ืœืžืชืงื“ืžื™ื ื•ืžื‘ืงืฉืช ืฉื™ืคื•ืจ ืžืื™ืžื•ืŸ ืœืื™ืžื•ืŸ.
  • ืชืจื’ื™ืœื™ื ืžื•ืจื›ื‘ื™ื ื‘ืœื‘ื“ (ืชืจื’ื™ืœื™ื ืฉืžืขื•ืจื‘ื™ื ื‘ื”ื 2 ืžืคืจืงื™ื ื•ืžืขืœื”).
  • ืžื—ื–ื•ืจ ืื—ื“ ืื• ืฉื ื™ื™ื.
  • ืื™ืŸ ืžื ื•ื—ื” ื‘ื™ืŸ ื”ืชืจื’ื™ืœื™ื.
  • ืื™ืžื•ืŸ ืื• ืฉื ื™ื™ื ื‘ืฉื‘ื•ืข ื‘ืœื‘ื“.

ื“ื™ืื˜ื”

5.ืกื•ืคืจ ืกื˜ SUPER SET

ืื ืฉืืœืช ืื™ืš ืžืชืงื“ืžื™ื ื‘ืื™ืžื•ื ื™ื ื‘ืฆื•ืจื” ื˜ื•ื‘ื” ื”ื’ืขืช ืœืกื•ื’ ืื™ืžื•ืŸ ืฉื ืžืฆื ื›ื™ืขื™ืœ ื‘ื™ื•ืชืจ!
ืœืกื•ืคืจ ืกื˜ ื™ืฉ ืฉื ื™ ืกื•ื’ื™ื: ื”ืกื•ืคืจ ืกื˜ ื”ืจื’ื™ืœ ืื• ื”ื˜ืจื™ื™ ืกื˜.

  • ืกื•ืคืจ ืกื˜ ืจื’ื™ืœ
    ืœื•ืงื—ื™ื 2 ืชืจื’ื™ืœื™ื ื”ืžื‘ื•ืฆืขื™ื ืœืœื ืžื ื•ื—ื” ื‘ื™ื ื™ื”ื ื•ืขื•ืฉื™ื ืžื”ื 2-4 ืกื˜ื™ื ืœื“ื•ื’ืžื: ืคืฉื™ื˜ืช ืžืจืคืง ื•ื›ืคื™ืคืช ืžืจืคืง ื‘ืคื•ืœื™ (ื™ื“ ืงื“ืžื™ืช ื•ืื—ื•ืจื™ืช ืขื ื—ื‘ืœ).
    ื–ืืช ื“ื•ื’ืžื ืœืฉืจื™ืจื™ื ื ื’ื“ื™ื™ื. ื™ื“ ืงื“ืžื™ืช ื•ืื—ื•ืจื™ืช, ื‘ื ื•ืกืฃ, ืืคืฉืจ ืœืขืฉื•ืช ื–ืืช ื’ื ืœืื•ืชื• ืฉืจื™ืจ ืœื“ื•ื’ืžื: ืจื’ืœื™ื™ื ื‘ืœื‘ื“ (ื‘ื™ืฆื•ืข 2 ืชืจื’ื™ืœื™ื ืฉื•ื ื™ื ืœืœื ืžื ื•ื—ื”).
    ืื• ืฉืจื™ืจื™ื ืฉืœื ืงืฉื•ืจื™ื ืื—ื“ ืœืฉื ื™ ืœื“ื•ื’ืžื: ืจื’ืœื™ื™ื ื•ื›ืชืคื™ื™ื.
  • ื˜ืจื™ื™ ืกื˜ ืื• GIANT SET
    ืžื‘ืฆืขื™ื 3-4 ืชืจื’ื™ืœื™ื ืœืื•ืชื• ืฉืจื™ืจ ืขื ืžืขื˜ ืžื ื•ื—ื” ืื• ืœืœื ืžื ื•ื—ื” ื›ืœืœ.
    ืœื“ื•ื’ืžื: ืœืื ื’'ื™ื + ืœื—ื™ืฆืช ืจื’ืœื™ื™ื + ืคืฉื™ื˜ืช ื‘ืจืš ื‘ืžื›ื•ื ื”.
    ื”ืžื˜ืจื” ื”ื™ื ืœื’ืจื•ื ืœืžืกืคืจ ื”ืชืฉื•ืช ืฉืœ ื”ืฉืจื™ืจ ื‘ืจืฆืฃ, ืขื‘ื•ื“ื” ืžืฆื•ื™ื ืช ืขืœ ืกื™ื‘ื•ืœืช ืฉืจื™ืจ ื•ื’ื™ื•ื•ืŸ ื˜ื•ื‘.

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ืฉื™ื˜ื” ืขืฆื™ืžื” ืœืžืชืงื“ืžื™ื.
  • ืขื‘ื•ื“ื” ืžืื•ื–ื ืช ืขืœ 2 ืฉืจื™ืจื™ื.
  • ื—ื•ืกืš ื‘ื–ืžืŸ.
  • ื’ื™ื•ื•ืŸ ื•ืฉื™ืคื•ืจ ื›ื•ืฉืจ ื’ื•ืคื ื™.
  • ืžืฉืคืจ ืกื™ื‘ื•ืœืช ืฉืจื™ืจ.


6.ื”ืชืฉื” ืžื•ืงื“ืžืช PRE EXHAUSTTION

ื–ื•ื”ื™ ื‘ืขืฆื ืฉื™ื˜ืช ืื™ืžื•ืŸ ืžื™ื•ื—ื“ืช ืžืกื•ื’ ืกื•ืคืจ ืกื˜ ืฉืœ ืื•ืชื• ืฉืจื™ืจ.
ืœื•ืงื—ื™ื ื‘ืขืฆื ืฉื ื™ ืชืจื’ื™ืœื™ื ืœืื•ืชื” ืงื‘ื•ืฆืช ืฉืจื™ืจ (ืจืง ืงื‘ื•ืฆื•ืช ื’ื“ื•ืœื•ืช: ื—ื–ื”, ื’ื‘ ื•ืจื’ืœื™ื™ื) ื•ืขื•ืฉื™ื ืืช ื”ืชืจื’ื™ืœ ื”ืžื‘ื•ื“ื“ (ืชืจื’ื™ืœ ืฉืžืขื•ืจื‘ ื‘ื• ืžืคืจืง ืื—ื“)
ืœื“ื•ื’ืžื: ืคืจืคืจ, ืœืื—ืจ ืžื›ืŸ ืขื•ืฉื™ื ืืช ื”ืชืจื’ื™ืœ ื”ืžื•ืจื›ื‘ (ืชืจื’ื™ืœ ืฉืžืขื•ืจื‘ื™ื ื‘ื• ืฉื ื™ ืžืคืจืงื™ื) ืœื“ื•ื’ืžื: ืœื—ื™ืฆืช ื—ื–ื”.
ืืคืฉืจ ืœืขืฉื•ืช ืขื ืžื ื•ื—ื” ื‘ื™ืŸ ืชืจื’ื™ืœ ืœืชืจื’ื™ืœ ื•ืืคืฉืจ ื’ื ืฉืœื.
ืžื‘ื•ืกืก ืขืœ ื”ืชืฉื” ืฉืœ ื”ืฉืจื™ืจื™ื ื”ื’ื“ื•ืœื™ื ืœืคื ื™ ื”ืชืขื™ื™ืคื•ืช ืฉืœ ื”ืฉืจื™ืจื™ื ื”ืงื˜ื ื™ื ืฉืขื•ื–ืจื™ื ื‘ืชื ื•ืขื” ืฉื‘ืขืฆื ืžื’ื‘ื™ืœื™ื ืื•ืชื ื• ืื ื”ื ื—ืœืฉื™ื.
ืœืฆื•ืจืš ื”ื”ื‘ื ื”, ื‘ืคืจืคืจ ืขื•ื‘ื“ ืจืง ื”ื—ื–ื” ื•ืžืชื™ืฉ ืืช ื”ืฉืจื™ืจ, ืœืื—ืจ ืžื›ืŸ, ื‘ืœื—ื™ืฆืช ื—ื–ื” ืขื•ื‘ื“ ื”ื—ื–ื” ื•ื”ื™ื“ ื”ืื—ื•ืจื™ืช ื›ืฉืจื™ืจ ืžืฉื ื™.

ื“ื•ื’ืžืื•ืช:

  • ืคืจืคืจ ื•ืื– ืœื—ื™ืฆืช ื—ื–ื”
  • ืคื•ืœ ืื•ื‘ืจ ื•ืื– ืคื•ืœื™ ืขืœื™ื•ืŸ
  • ืคืฉื™ื˜ืช ื‘ืจืš ื•ืื– ืกืงื•ื•ืื˜
  • ื”ืจื—ืงืช ื–ืจื•ืขื•ืช ืœืฆื“ื“ื™ื ื•ืื– ืœื—ื™ืฆืช ื›ืชืคื™ื™ื

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ืฉื™ื˜ื” ืขืฆื™ืžื” ืœืžืชืงื“ืžื™ื ื•ืžื‘ืงืฉืช ืฉื™ืคื•ืจ ืžืื™ืžื•ืŸ ืœืื™ืžื•ืŸ.
  • 2-3 ืžื—ื–ื•ืจื™ื ื‘ืœื‘ื“.
  • ืชื•ืจื ืœืกื™ื‘ื•ืœืช ืฉืจื™ืจ.
  • ืžืขืฆื™ื ื’ื™ืจื•ื™ ืฉืจื™ืจื™.
  • ืขื•ื–ืจ ืœ"ืฉื‘ื•ืจ" ืขืฆื™ืจื” ื‘ืขืœื™ื™ืช ืžืฉืงืœื™ื.

ืชื›ื ื™ืช ืื™ืžื•ืŸ ืœื›ื•ื—

7.ืจืžื™ื™ื” (ืฆ'ื™ื˜ื™ื ื’) CHEATING

ืฉื™ื˜ืช ืื™ืžื•ืŸ ืฉืžื˜ืจืชื” ืœื”ืจื™ื ืžืฉืงืœื™ื ืฉื”ื ืžืขื‘ืจ ืœื™ื›ื•ืœืช ืข"ื™ ืขื–ืจื” ืฉืœ ืžื•ืžื ื˜ื•ื ื”ืชื ื•ืขื” ื•ืฉืจื™ืจื™ื ืฉืœื ืงืฉื•ืจื™ื ืœืฉืจื™ืจ ื”ืขื™ืงืจื™ ื•ื‘ืฉื™ืžื•ืฉ ื”ืžื•ืžื ื˜ื•ื ืฉืœ ื”ืชื ื•ืขื”.
ื‘ื“ืจืš ื›ืœืœ ื ืฉืชืžืฉ ื‘ืชืื•ืฆื” ืฉืœ ื”ืคืœื’ ื’ื•ืš ื”ืชื—ืชื•ืŸ ืœื”ืชื’ื‘ืจ ืขืœ ืขื™ื™ืคื•ืช ืฉืจื™ืจ.
ืืคืฉืจ ืœื”ืฉืชืžืฉ ื‘ื›ื•ื— ืžืชืคืจืฅ ืœื”ื’ื‘ืจืช ืืคืงื˜ ื”ืžืชื™ื—ื” ืฉืœ ื”ืฉืจื™ืจ.
ืœื“ื•ื’ืžื ื›ืคื™ืคืช ืžืจืคืงื™ื ื‘ืขืžื™ื“ื” ืขื ืžื•ื˜ W, ืœื•ืงื—ื™ื ืžืฉืงืœ ื›ื‘ื“ ื•ื‘ืขื–ืจืช ื ื“ื ื•ื“ ืฉืœ ื”ื’ื•ืฃ ืžื›ื•ืคืคื™ื ืืช ื”ืžืจืคืง.

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ืฉื™ื˜ื” ืขืฆื™ืžื” ืœืžืชืงื“ืžื™ื.
  • ืืคืฉืจื™ ื‘ื›ืœ ืชืจื’ื™ืœ ืฉื ื™ืชืŸ ืœื–ื•ื– ื‘ื•.
  • ืกื™ื›ื•ืŸ ืœืคืฆื™ืขื” ื’ื‘ื•ื”ื” ืžืื•ื“ ื‘ืžื™ื•ื—ื“ ื‘ื’ื‘ ื‘ืฉืœ ืขื•ืžืก.
  • ืžืขืฆื™ื ื’ื™ืจื•ื™ ืฉืจื™ืจื™.

ืจื•ืฆื™ื ืœืงื‘ืœ ืืช onebody ืœืžื™ื™ืœ? ื”ืจืฉืžื• ืœื ื™ื•ื–ืœื˜ืจ ืฉืœื ื•


ื ืฉื™ื ืžืชืืžื ื•ืช ืขื“ ื—ื™ื˜ื•ื‘

8.ื—ื–ืจื•ืช ืžืื•ืœืฆื•ืช FORCED REPETITIONS

ืฉื™ื˜ืช ืื™ืžื•ืŸ ืžืชืงื“ืžืช ืฉืžื˜ืจืชื” ื”ื™ื ืœื”ืจื™ื ืžืฉืงืœื™ื ืžืขื‘ืจ ืœื™ื›ื•ืœืช ืข"ื™ ืขื–ืจื” ืฉืœ ื’ื•ืจื ื—ื™ืฆื•ื ื™ ื ื•ืกืฃ ื›ืžื• ืžืืžืŸ ืื• ื—ื‘ืจ ืœืื™ืžื•ื ื™ื.
ื‘ืกื•ืฃ ื”ืกื˜ ื›ืืฉืจ ื”ืžืชืืžืŸ ื”ื’ื™ืข ืœื›ื™ืฉืœื•ืŸ ื—ื™ื•ื‘ื™ ื”ืžืืžืŸ ืขื•ื–ืจ ืœื• ืœื‘ืฆืข ืขื•ื“ ืžืกืคืจ ื—ื–ืจื•ืช ืขื ื”ืขื–ืจื” ืฉืœื•.
ืฉื™ืžื•ืฉ ื‘ื‘ืŸ ื–ื•ื’ ื‘ื ืงื•ื“ืช ื”ื”ื™ืชืงืขื•ืช (ื”ื ืงื•ื“ื” ืฉืžืžื ื” ืœื ืžืฆืœื™ื—ื™ื ืœื”ืจื™ื ืืช ื”ืžืฉืงืœ ื‘ื™ื—ืก ืœื˜ื•ื•ื— ื”ืชื ื•ืขื”) ืœื”ืžืฉืš ืฉืœ 1-3 ื—ื–ืจื•ืช ืœืื—ืจ ื”ื›ื™ืฉืœื•ืŸ ื”ื—ื™ื•ื‘ื™.

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ืฉื™ื˜ื” ืขืฆื™ืžื” ืœืžืชืงื“ืžื™ื ื‘ืœื‘ื“.
  • ื ื“ืจืฉืช ืฉืžื™ืจื” ืื™ื›ื•ืชื™ืช.
  • ืกื™ื›ื•ืŸ ืœืคืฆื™ืขื” ื’ื‘ื•ื”ื” .
  • ืœื ืžื•ืžืœืฅ ื‘ื›ืœ ืชืจื’ื™ืœ ื•ื‘ื›ืœ ืกื˜.
  • ืขืœื•ืœ ืœื’ืจื•ื ืœืื™ืžื•ืŸ ื™ืชืจ ื•ืคืฆื™ืขืช ืžืืžืฅ.
  • ืขื•ื–ืจ ืœ"ืฉื‘ื•ืจ" ืขืฆื™ืจื” ื‘ืขืœื™ื™ืช ืžืฉืงืœื™ื.

ืขืœื™ืš ืœืžืฆื•ื ืืช ืžื” ืฉืžืชืื™ื ืœืš ืขืœ ื™ื“ื™ ื ื™ืกื•ื™ ื•ื˜ืขื™ื™ื”, ืจืง ื›ื›ื” ื ื™ืชืŸ ืœื”ืฆืœื™ื—

9.ื“ืจื•ืค ืกื˜ DROP SET

ืฉื™ื˜ืช ืื™ืžื•ืŸ ืžืชืงื“ืžืช ื”ืžืชืžืงื“ืช ื™ื•ืชืจ ืขืœ ืกื™ื‘ื•ืœืช ืฉืจื™ืจ, ื‘ื ื•ืกืฃ, ื ืžืฆืื” ืžืื•ื“ ื™ืขื™ืœื” ืœื”ื™ืคืจื˜ืจื•ืคื™ื”.
ื›ื™ืฆื“ ืžื‘ื•ืฆืขืช? ืžืชื‘ืฆืขืช ื‘ืžืฉืงืœ ื›ื‘ื“ ื™ื•ืชืจ ืžื”ืžืฉืงืœ ื”ืžื™ืจื‘ื™ (ืขื“ 40%) ืขื•ืฉื™ื 3-4 ืกื˜ื™ื ืฉืœ 6-12 ื—ื–ืจื•ืช ืœืœื ืžื ื•ื—ื” ื‘ื™ื ื™ื”ื.
ื‘ื™ืŸ ืกื˜ ืœืกื˜ ืžื•ืจื™ื“ื™ื ื‘ื™ืŸ 20% ืœ 30% ืžื”ืžืฉืงืœ ื‘ื›ืœ ืกื˜ ื•ืžืžืฉื™ื›ื™ื ืขื“ ืœื›ื™ืฉืœื•ืŸ ื‘ื›ืœ ืกื˜. ื™ืฉ ืœื”ื•ืจื™ื“ ืืช ื”ืžืฉืงืœ ื›ืžื” ืฉื™ื•ืชืจ ืžื”ืจ.
ืœื“ื•ื’ืžื ืื ืื ื™ ืžืจื™ื 100 ืงื™ืœื• ืœื—ื™ืฆืช ื—ื–ื” ืœ10 ื—ื–ืจื•ืช, ืืฉื™ื ืขืœ ื”ืžื•ื˜ 120 ืงื™ืœื• ื•ืื ืกื” ืœืขืฉื•ืช ื›ืžื” ืฉืืคืฉืจ.
ืœืื—ืจ ืžื›ืŸ ืื•ืจื™ื“ 25 ืงื™ืœื• ื•ืื’ื™ืข ืฉื•ื‘ ืœื›ื™ืฉืœื•ืŸ ืœืื—ืจ ืžื›ืŸ ืื•ืจื™ื“ ืขื•ื“ 25 ืงื™ืœื• ื•ืฉื•ื‘ ืืขืฉื” ื›ืžื” ื—ื–ืจื•ืช ืฉืืคืฉืจ ืขื“ ืœื›ืฉืœ ืฉืจื™ืจ ื•ืกื™ื™ืžืชื™.

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ืฉื™ื˜ื” ืขืฆื™ืžื” ืœืžืชืงื“ืžื™ื ื‘ืœื‘ื“.
  • ื ื“ืจืฉืช ืฉืžื™ืจื” ืื™ื›ื•ืชื™ืช.
  • ืกื™ื›ื•ืŸ ืœืคืฆื™ืขื” ื’ื‘ื•ื”ื”
  • ืœื ืžื•ืžืœืฅ ื‘ื›ืœ ืชืจื’ื™ืœ ื•ื‘ื›ืœ ืกื˜.
  • ื”ืชืฉื” ืžืจื•ื‘ื” ืฉืœ ื”ืฉืจื™ืจ.
  • ืขื•ื–ืจ ืœ"ืฉื‘ื•ืจ" ืขืฆื™ืจื” ื‘ืขืœื™ื™ืช ืžืฉืงืœื™ื.
  • ืขื‘ื•ื“ื” ืขืœ ืกื™ื‘ื•ืœืช ืฉืจื™ืจ.

10.ื—ื–ืจื•ืช ื—ืœืงื™ื•ืช PARTIAL

ืฉื™ื˜ืช ืื™ืžื•ืŸ ืฉืžื˜ืจืชื” ืœืขื‘ื•ื“ ืขืœ ื”ื—ืœืงื™ื ื”ื—ืœืฉื™ื ื‘ืชื ื•ืขื” ืฉืœ ืชืจื’ื™ืœ ืžืกื•ื™ื ืื• ืคืฉื•ื˜ ืœื”ื’ื™ืข ืœื›ื™ืฉืœื•ืŸ ื—ื™ื•ื‘ื™ ื‘ืชื—ื™ืœื” ืื• ื‘ืกื•ืคื• ืฉืœ ื”ื˜ื•ื•ื—.
ื‘ืฉื™ื˜ื” ื–ื• ืžื‘ืฆืขื™ื ืขื•ื“ ื—ื–ืจื•ืช ื ื•ืกืคื•ืช ื‘ื˜ื•ื•ื— ืฉื ืฉืืจ ืœื ื• ื›ื•ื— ืœืขืฉื•ืช ื‘ื• ืœืื—ืจ ื›ื™ืฉืœื•ืŸ ื—ื™ื•ื‘ื™ ืฉืœ ื”ืฉืจื™ืจ ื‘ืขื•ื“ ืฉืžืกืคืจ ื”ื—ื–ืจื•ืช ืื™ื ื• ืžืฉืชื ื”.

ื ื™ืชืŸ ืœื”ืฉืชืžืฉ ื‘ืฉืชื™ ืฆื•ืจื•ืช:

  • ืขื‘ื•ื“ื” ืžื›ื•ื•ื ืช ืขืœ ื—ืœืง ืžื˜ื•ื•ื— ื”ืชื ื•ืขื” ืฉื”ื•ื ื”ื—ืœืฉ ื‘ื™ื•ืชืจ.
  • ื—ืœื•ืงื” ืฉืœ ื˜ื•ื•ื— ื”ืชื ื•ืขื” ืขืœ ืžื ืช ืœื”ืชื™ืฉ ืืช ื”ืฉืจื™ืจ ืžืกืคืจ ืคืขืžื™ื ื‘ื ืงื•ื“ื•ืช ืฉื•ื ื•ืช.

ื“ื•ื’ืžื: ื›ืคื™ืคืช ืžืจืคืง ืขื ืžืฉืงื•ืœืช ื™ื“.

  • ืขื•ืฉื™ื 7 ื—ื–ืจื•ืช ืžื”ื˜ื•ื•ื— ื”ืชื—ืชื•ืŸ (ื›ืฉื”ื™ื“ ื™ืฉืจื” ืขื“ ืœืžืฆื‘ ืฉื”ื™ื 90 ืžืขืœื•ืช)
  • ืขื•ื“ 7 ื—ื–ืจื•ืช ืžื”ื˜ื•ื•ื— ื”ืขืœื™ื•ืŸ (ื›ืฉื”ื™ื“ ื‘90 ืžืขืœื•ืช ืขื“ ื”ื ืงื•ื“ื” ืฉื‘ื” ื”ืื’ืจื•ืฃ ื ื•ื’ืข ื‘ื›ืชืฃ).
  • ื•ืขื•ื“ 7 ื—ื–ืจื•ืช ืฉืœ ื›ืœ ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ืžืœื.
  • ืกื”"ื› 21 ื—ื–ืจื•ืช.

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ืฉื™ื˜ื” ืขืฆื™ืžื” ืœืžืชืงื“ืžื™ื ื‘ืœื‘ื“.
  • ืกื™ื›ื•ืŸ ืœืคืฆื™ืขื” ื’ื‘ื•ื”ื”.
  • ืœื ืžื•ืžืœืฅ ื‘ื›ืœ ืชืจื’ื™ืœ ื•ื‘ื›ืœ ืกื˜.
  • ื”ืชืฉื” ืžืจื•ื‘ื” ืฉืœ ื”ืฉืจื™ืจ.
  • ืขื‘ื•ื“ื” ืขืœ ืกื™ื‘ื•ืœืช ืฉืจื™ืจ.
  • ืขื•ื–ืจ ืœื™ืฆื™ืื” ืžื—ื•ืกืจ ื”ืชืงื“ืžื•ืช.

11.ื ื’ื˜ื™ื‘ื™ื โ€“ ื—ื–ืจื•ืช ืฉืœื™ืœื™ื•ืช NEGATIVES

ืฉื™ื˜ืช ืื™ืžื•ืŸ ืฉืžื˜ืจืชื” ื”ื™ื ืœืจืกืง ืขืฆื™ืจื” ื‘ืขืœื™ื™ืช ืžืฉืงืœื™ื.
ื–ืืช ืฉื™ื˜ืช ืื™ืžื•ืŸ ืžืชืงื“ืžืช ืžืื•ื“ ื•ื ื“ืจืฉืช ื˜ื›ื ื™ืงื” ืžืฆื•ื™ื ืช ื•ืฉืžื™ืจื” ืžืขืœ ื•ืžืขื‘ืจ.
ืžืจืืฉ ืฉืžื™ื 20% ืขื“ 40% ื™ื•ืชืจ ืžื”ืžืฉืงืœ ื”ืžืจื‘ื™ ืฉืœ ื”ื™ื›ื•ืœืช ืœืขืฉื•ืช 2-3 ื—ื–ืจื•ืช.
ืœื“ื•ื’ืžื, ืื ืื ื™ ืขื•ืฉื” 100 ืงื™ืœื• ืœื—ื™ืฆืช ื—ื–ื” ืœ-2 ื—ื–ืจื•ืช ืื ื™ ืืฉื™ื 120 ืงื™ืœื• ืขืœ ื”ืžื•ื˜.
ืžื‘ืฆืขื™ื ืืช ื”ืฉืœื‘ ื”ืงื•ื ืฆื ื˜ืจื™ (ื”ืฉืœื‘ ืฉืื ื—ื ื• ื“ื•ื—ืคื™ื ืืช ื”ืžืฉืงืœ) ื‘ืขื–ืจืช ืžืืžืŸ.
ื•ืืช ื”ืฉืœื‘ ื”ืืงืกืฆื ื˜ืจื™ (ื”ืฉืœื‘ ืฉืื ื—ื ื• ื‘ื•ืœืžื™ื ืืช ื”ืžืฉืงืœ) ืœืœื ืขื–ืจื” ืขื“ ืœื›ื™ืฉืœื•ืŸ.
ื”ืจืขื™ื•ืŸ ื”ื•ื ืฉื‘ืกื•ืฃ ื”ืืงืกืฆื ื˜ืจื™ ื™ืฉ 20%-40% ื™ื•ืชืจ ื›ื•ื— ื•ื–ื• ื“ืจืš ืœื”ืชืžื•ื“ื“ ืขื ืžืฉืงืœ ื—ื“ืฉ.

ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

  • ืฉื™ื˜ื” ืขืฆื™ืžื” ืœืžืชืงื“ืžื™ื ื‘ืœื‘ื“.
  • ืกื™ื›ื•ืŸ ืœืคืฆื™ืขื” ื’ื‘ื•ื”ื” ืžืื•ื“.
  • ืœื ืžื•ืžืœืฅ ื‘ื›ืœ ืชืจื’ื™ืœ ื•ื‘ื›ืœ ืกื˜.
  • ื”ืชืฉื” ืžืจื•ื‘ื” ืฉืœ ื”ืฉืจื™ืจ.
  • ื–ืžื ื™ ืžื ื•ื—ื” ืื•ืจื›ื™ื ืžืื•ื“.
  • ืขื•ื–ืจ ืœื™ืฆื™ืื” ืžื—ื•ืกืจ ื”ืชืงื“ืžื•ืช.
  • ื’ื•ืจื ืœ DOMS ื›ืื‘ื™ ืฉืจื™ืจื™ื ืžืื•ื—ืจื™ื.
  • ืžื—ื™ื™ื‘ ืฉืžื™ืจื” ืื™ื›ื•ืชื™ืช ืžืื•ื“.

  • ืจื•ืฆื™ื ืœืงื‘ืœ ืืช onebody ืœืžื™ื™ืœ? ื”ืจืฉืžื• ืœื ื™ื•ื–ืœื˜ืจ ืฉืœื ื•

    12.ื‘ืขืจื•ืช BURNS

    ืฉื™ื˜ืช ืื™ืžื•ืŸ ืฉืžื˜ืจืชื” ื”ื™ื ืœืคื•ืฆืฅ ืืช ื”ืฉืจื™ืจ ื‘ื“ื ืœืื—ืจ ื›ื™ืฉืœื•ืŸ ื—ื™ื•ื‘ื™ ื•ื‘ื›ืš ืœื’ืจื•ื ืœื”ื’ื‘ืจืช ื”ืžื™ื˜ื•ื›ื•ื ื“ืจื™ื•ืช ืฉืœ ื”ืชื ื•ืขื–ืจื” ืœื”ื’ื“ืœืช ื—ืชืš ืฉืจื™ืจ.
    ืžื‘ืฆืขื™ื ืืช ื”ืฉื™ื˜ื” ื‘ืกื•ืฃ ื”ืชืจื’ื™ืœ ื•ืขื•ืฉื™ื ืžืกืคืจ ื—ื–ืจื•ืช ืงื˜ื ื•ืช ื‘ืงืฆื” ื”ื˜ื•ื•ื— ืฉืœ ื”ืชื ื•ืขื” ืœื”ื’ื‘ืจืช ืชื—ื•ืฉืช ื”"ืฉืจื™ืคื”" ืฉืœ ื”ืฉืจื™ืจ.

    ื™ืชืจื•ื ื•ืช ื—ืกืจื•ื ื•ืช:

    • ืืคืฉืจื™ ื‘ื›ืœ ืชืจื’ื™ืœ ื‘ืื™ืžื•ืŸ.
    • ื”ืชืฉื” ืžืจื•ื‘ื” ืฉืœ ื”ืฉืจื™ืจ.
    • ืขื•ื–ืจ ืœื™ืฆื™ืื” ืžื—ื•ืกืจ ื”ืชืงื“ืžื•ืช.
    • ื’ื•ืจื ืœ DOMS ื›ืื‘ื™ ืฉืจื™ืจื™ื ืžืื•ื—ืจื™ื.
    • ืขื•ื–ืจ ืœื™ืฆื™ืื” ืžื ืงื•ื“ืช ื”"ืชืงื™ืขื”" ืฉืœ ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื‘ืชืจื’ื™ืœ..

    ืื™ืš ืžืชืงื“ืžื™ื ื‘ืื™ืžื•ื ื™ื ื•ืžื” ื ื›ื•ืŸ ืœื™?

    ื‘ืกื•ืคื• ืฉืœ ื™ื•ื ืื™ืŸ ื ื›ื•ืŸ ืื• ืœื ื ื›ื•ืŸ ื‘ืขื ื™ื™ืŸ ืกื•ื’ื™ ื”ืฉื™ื˜ื•ืช. ื›ืœ ืื“ื ื™ื›ื•ืœ ืœื”ืชื ืกื•ืช ื‘ืžื’ื•ื•ืŸ ื”ืจื—ื‘ ืฉืœ ื”ืฉื™ื˜ื•ืช ืขืœ ืžื ืช ืœืขืฉื•ืช ื ื™ืกื•ื™ ื•ืชื”ื™ื™ื”, ื›ื“ื™ ืœื”ืชืžืงื“ ื‘ืžื” ืฉืขื•ืฉื” ื”ื›ื™ ื˜ื•ื‘ ืœืžืชืืžืŸ, ื›ืœ ื’ื•ืฃ ื”ื•ื ืฉื•ื ื” ื•ืžืชืคืงื“ ืื—ืจืช.
    ื‘ื ื•ืกืฃ, ื›ืœ ืฉื™ื˜ื” ื”ื“ื•ืจืฉืช ื”ืฉื’ื—ื” ื—ื™ื™ื‘ืช ืœื”ื™ื•ืช ืขืœ ื™ื“ื™ ืžืฉื’ื™ื— ืžื•ืกืžืš (ืžืืžืŸ ื‘ื—ื“ืจ ื›ื•ืฉืจ) ื›ื“ื™ ืœืžื ื•ืข ืžืงืจื™ื ืœื ืจืฆื•ื™ื™ื.

    ืžืงื•ืจื•ืช:

  1. GOOGLE
  2. GOOGLE
  3. BODYBUILDING
  4. BAYE
  5. WIKIPEDIA
  6. BAYE
  7. GOOGLE
  8. GOOGLE
  9. FLEXONLINE
  10. YOUTUBE
  11. GOOGLE
  12. T-NATION
  13. WIKIPEDIA
ืื•ื“ื•ืช ื”ื›ื•ืชื‘
ื›ื™ ืœืžื” ืœืฉื“ืจื’ ืืช ื”ื˜ืœืคื•ืŸ ืฉืœื ื• ื‘ืืœืคื™ ืฉืงืœื™ื ืื ืืคืฉืจ ืœืฉื“ืจื’ ืืช ื’ื•ืคื ื• ื‘ื—ื™ื ื?