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Body Goal: Dream Figurine. I Gotta Do It 😍👍🏻

When we are lazy to exercise, we look at the pictures that are inspiring, and they give us a lot of energy (more or less). 😂😂

So we shared the picture to share the allowance to be the inspiration for everyone

Finally, leave Quote. 😉

If you improve 1% every day, within a year you will have improved by 365%

Improving yourself will not be easy, but it will be worth it.

📍 If it doesn't challenge you, it doesn't change you.

A one hour of exercise is 4% of your day ~ No Excuses.

Fighting, huh, huh. ✌🏻🫶🏻🫶🏻

Thanks ~ All Pic from Pinterest

# Exercise # exercise # Bodygoal # Diet # Shapely # Lean puppet # Lean puppet # Fitness # fitnessgirl # fitnessmotivation

2023/12/19 Edited to

... Read moreถ้าคุณกำลังหา “หุ่นในฝันผู้หญิง” หรืออยากได้ “แรงบันดาลใจผู้หญิงหุ่นดี” แบบที่อ่านแล้วลุกไปทำทันที เราใช้วิธีง่ายๆ คือทำ mood board/body goal จากรูปที่ชอบ (แนวสปอร์ตบรากับเลกกิ้ง หรือสไตล์ฟิตๆ เท่ๆ) แล้วตั้งเป็นวอลเปเปอร์/หน้าจอล็อกไว้เลย เห็นทุกครั้งก็เหมือนโดนเตือนเบาๆ ว่า “วันนี้ขยับสักนิดก็ยังดี” ทริคที่ช่วยให้ไม่หลุดง่าย (สำหรับคนขี้เกียจเหมือนกัน) 1) ตั้งเป้าให้เล็กมากก่อน: เริ่มที่ 10–15 นาที/วัน เช่น เดินเร็ว, สควอต, แพลงก์ แค่นี้ก็ถือว่าได้เริ่มแล้ว หลายวันเราทำแค่ “เริ่ม” แต่พอเริ่มได้ มักจะทำต่อเอง 2) ใช้กฎ 1%: ไม่ต้องเปลี่ยนทั้งชีวิตในวันเดียว แค่ดีขึ้นวันละนิด เช่น เพิ่มจำนวนครั้งอีก 2 ครั้ง หรือเพิ่มเวลาอีก 2 นาที สะสมไปเรื่อยๆ จะเห็นการเปลี่ยนแปลงจริง 3) วางชุดออกกำลังกายรอไว้: สปอร์ตบรา/เลกกิ้ง/รองเท้า วางให้หยิบง่าย ทำให้การเริ่มต้นมีแรงต้านน้อยลง (ข้ออ้างจะน้อยลงตาม) ถ้าอยาก “ลีนหุ่น/หุ่นดี” ให้ภาพรวมดูชัดขึ้น เราโฟกัส 3 อย่างนี้ - เวทเทรนนิ่ง 3 วัน/สัปดาห์: เน้นท่าพื้นฐาน เช่น squat, hip hinge (เดดลิฟต์แบบเบาๆ), row, push-up/ดันอก ช่วยให้สัดส่วนกระชับและรูปร่างดูสปอร์ต - คาร์ดิโอ 2–3 วัน/สัปดาห์: เดินเร็ว/วิ่งเบา/ปั่นจักรยาน 20–30 นาที เพื่อความฟิตและช่วยคุมพลังงานรวม - โปรตีนให้พอ + นอนให้พอ: ถ้าซ้อมแต่กินน้อยโปรตีนหรืออดนอน ร่างกายจะฟื้นตัวยาก ทำให้ท้อเร็ว เราใช้วิธีง่ายๆ คือให้มีโปรตีนทุกมื้อ และพยายามนอนให้ใกล้เคียง 7–8 ชม. อีกอย่างที่ช่วยมากคือ “วัดผลแบบไม่กดดัน” เราจะถ่ายรูปมุมเดิม/แสงเดิมทุก 2–4 สัปดาห์ มากกว่าชั่งน้ำหนักทุกวัน เพราะเป้าหมาย body goal ส่วนใหญ่คือความกระชับและความมั่นใจ สุดท้าย ถ้าวันไหนไม่ไหวจริงๆ ให้ทำแบบขั้นต่ำ: ยืด 5 นาที เดิน 10 นาที หรือทำสควอต 20 ครั้งก็ยังนับว่า “ไม่หลุดวงจร” แล้ว พรุ่งนี้ค่อยกลับมาใหม่ แบบนี้แหละที่ทำให้ไปถึงหุ่นในฝันได้แบบยั่งยืน

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