Easy Fitness @home

https://docs.google.com/open?id=0B2KHDn7VzGaDMkhhak5yTHE1aG8

ไบเซบ

1.CONCENTRATION CURL
http://www.tuvayanon.net/6coc.html

2.HAMMER CURLS
http://www.tuvayanon.net/6hae.html

3.STANDING ALTERNATE DUMBBELL CURL
http://www.tuvayanon.net/6alt.html

....................................................................................

ไทรเซบ

1.DUMBBELL KICKBACKS
http://www.tuvayanon.net/6dk.html

2.OVERHEAD DUMBBELL EXTENSION
http://www.tuvayanon.net/6ode.html

3.OVERHEAD ONE - ARM DUMBBELL EXTENSION
http://www.tuvayanon.net/6trx.html

....................................................................................

โฟร์อาร์ม

1.DUMBBELL ONE - ARM WRIST CURLS
http://www.tuvayanon.net/6dc.html

2.REVERSE WRIST CURLS WITH DUMBBELLS
http://www.tuvayanon.net/6rcd.html

....................................................................................

หน้าอก

1.DECLINE PUSH - UPS
http://www.tuvayanon.net/6deu.html

....................................................................................

หลังส่วนบน และกลาง

1.BENT-OVER DUMBBELL ROWS
http://www.tuvayanon.net/6bod.html

2.ONE-ARM DUMBBELL ROW
http://www.tuvayanon.net/6odr.html

....................................................................................

หลังส่วนล่าง

1.LYING TORSO RAISE
http://www.tuvayanon.net/6ltr.html

....................................................................................

บ่า (หนอกคอ,สะพานคอ,TRAP)

1.SHRUG
http://www.tuvayanon.net/6shg.html

2.SEATED DUMBBELL PRESS
http://www.tuvayanon.net/6sdp.html

3.UPRIGHT ROW WITH DUMBBELLS
http://www.tuvayanon.net/6ugr.html

....................................................................................

หัวไหล่

1.ALTERNATE DUMBBELL FRONT RAISE
http://www.tuvayanon.net/6ftr.html

2.ONE  ARM SIDE LATERAL RAISE
http://www.tuvayanon.net/6osd.html

3.SIDE LATERAL RAISE
http://www.tuvayanon.net/6sil.html

....................................................................................

ท้องส่วนบนและกลาง

1.BENT KNEE SIT UPS
http://www.tuvayanon.net/6bks.html

2.CRUNCH
http://www.tuvayanon.net/6c.html

3.KNEE - UP
http://www.tuvayanon.net/6knu.html

4.V - ups
http://www.tuvayanon.net/6vup.html

5.SIT- UP
http://www.tuvayanon.net/6siu.html

....................................................................................

ท้องส่วนล่าง

1.HIP THRUST
http://www.tuvayanon.net/6hth.html

2.REVERSE CRUNCH
http://www.tuvayanon.net/6rc.html

....................................................................................

สีข้าง ,สะเอว

1.BROOMSTICK TWIST
http://www.tuvayanon.net/6bt.html

....................................................................................

ต้นขาด้านหน้า QUAD

1.BULGARIAN SPLIT SQUAT
http://www.tuvayanon.net/6bss.html

2.DUMBBELLS  LUNGE
http://www.tuvayanon.net/6dlu.html

3.DUMBBELLS  SQUATS
http://www.tuvayanon.net/6dsq.html

4.Hand on Bench Squat
http://www.tuvayanon.net/6hob.html

....................................................................................

ต้นขาด้านหลัง  HAM

1.STIFF - LEGGED DEADLIFT WITH DUMBBELLS
http://www.tuvayanon.net/6sld.html

....................................................................................

ก้น

1.LEG CURLS KICKBACKS
http://www.tuvayanon.net/6a5304201137.html

....................................................................................

น่อง

1.FREE - STANDING TOE RAISE
http://www.tuvayanon.net/6fr.html

2.SEATED CALF RAISE WITH WEIGHT
http://www.tuvayanon.net/6stw.html

....................................................................................



Info / Credit / Thank You  :  www.tuvayanon.net