Office Workout Exercises

ืžื›ื™ืœ ืžื•ื“ืขื•ืช
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ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

ืืชื’ืจ ืื™ืžื•ืŸ ื‘ืžืฉืจื“! ืืคืœื™ืงืฆื™ื™ืช ื›ื•ืฉืจ ืžื”ื™ืจื” ื•ืื™ืžื•ื ื™ื ืœืžืฉืจื“
ืืคืœื™ืงืฆื™ื™ืช ืื™ืžื•ื ื™ื ืœืžืฉืจื“ ืœื ื™ื”ื•ืœ ื‘ืจื™ืื•ืช ื•ืžืฉืงืœ ื ื”ื“ืจื™ื ื‘ืžื”ืœืš ื™ื•ื ื”ืขื‘ื•ื“ื”, ืืคืœื™ืงืฆื™ื™ืช ืื™ืžื•ื ื™ื ืฉืœ ืื•ืคื™ืก ืžื›ื•ื•ื ืช ืœื›ืœ ืื–ื•ืจื™ ื”ื’ื•ืฃ ืœื”ื’ื‘ื™ืจ ืืช ืจืžื•ืช ื”ืื ืจื’ื™ื” ืฉืœื›ื ื•ืžื–ื›ื™ืจื” ืœื›ื ืื™ืžื•ืŸ ื›ืกื ื ืžืชื— ื•ืžืจืฆื™ื ื•ืช ื‘ืžืฉืจื“, ืชื™ื”ื ื• ื›ืฉืืชื ื‘ืžืฉืจื“ ื”ื‘ื™ืชื™. ืขื ืชืจื’ื™ืœ ื–ื” ืฉืœ ื”ืžืฉืจื“ & ืžืชื™ื—ื•ืช ืœื’ื‘ืจื™ื ื•ื ืฉื™ื.

ืฉื’ืจืช ืื™ืžื•ืŸ ืžื”ื™ืจ ืฉืœ Office
ื”ื™ื›ื ืก ืœืื™ืžื•ืŸ ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ื‘ืžื”ื™ืจื•ืช ืฉืœ 5 ื“ืงื•ืช ื‘ืžืฉืจื“ ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื’ื•ืคืš ืคืขื™ืœ ื‘ืžื”ืœืš ื™ื•ื ื”ืขื‘ื•ื“ื” ืฉืœืš, ืืคืœื™ืงืฆื™ื™ืช Office Workouts ื‘ื—ื™ื ื ื”ื™ื ืื•ืกืฃ ืฉืœ ืชืจื’ื™ืœื™ื ืชื•ืš ื›ื“ื™ ื™ืฉื™ื‘ื” ื‘ืขื‘ื•ื“ื”, ืชืจื’ื™ืœื™ื ื‘ื–ืžืŸ ื™ืฉื™ื‘ื” ืขืœ ื”ืกืคื”, ืื™ืžื•ืŸ ื‘ืืžืฆืขื•ืช ื›ืกื, ื”ืชืขืžืœื•ืช ืชื•ืš ื›ื“ื™ ื™ืฉื™ื‘ื” ืœื™ื“ ื”ืžื—ืฉื‘ , ืชืจื’ื™ืœื™ื ื‘ื–ืžืŸ ื™ืฉื™ื‘ื” ืœื™ื“ ืฉื•ืœื—ืŸ ื”ืขื‘ื•ื“ื”, ื”ื—ืœ ืืช ื›ืœ ื”ืื™ืžื•ื ื™ื ื‘ืžืฉืจื“ ืื• ื‘ืžืงื•ืžื•ืช ื”ืžืชืื™ืžื™ื.

ืื™ืžื•ืŸ ื‘ืžืฉืจื“
ืื™ืžื•ืŸ ืงืœ ื‘ืžืฉืจื“ ืฉืืชื” ื™ื›ื•ืœ ืœืขืฉื•ืช ื‘ื—ืฉืื™ ื‘ืฉื•ืœื—ืŸ ื”ืขื‘ื•ื“ื” ืฉืœืš, ืžื’ื•ื•ืŸ ืื™ืžื•ื ื™ื ืžื’ื‘ื™ืจื™ื ืืช ื—ื™ืœื•ืฃ ื”ื—ื•ืžืจื™ื ืžื”ื’ื‘ ื•ื”ื›ืชืฃ ื›ื“ื™ ืœื”ื™ื•ืช ืคืขื™ืœื™ื ื™ื•ืชืจ ืœืื•ืจืš ื”ื™ื•ื, ืœื”ื™ืฉืืจ ื‘ืจื™ืื™ื ื•ื‘ื›ื•ืฉืจ ืœืžืจื•ืช ื”ืขื‘ื•ื“ื” ื”ืขืžื•ืกื” ืฉืœืš ื‘ืžืฉืจื“ ืขื ืชืจื’ื™ืœื™ ืžืฉืจื“ ืœื”ืคืกื™ื“ ืžึดืฉืืงึธืœ.

ืื™ืžื•ื ื™ื ืžืฉืจื“ื™ื™ื ืžื™ื•ื—ื“ื™ื
โ€ข ืืคืœื™ืงืฆื™ื™ืช ืื™ืžื•ืŸ ืื•ืคื™ืก ื‘ื—ื™ื ื, ืœืœื ื—ื™ื•ื‘ื™ื ื ืกืชืจื™ื
โ€ข ืชื–ื›ื•ืจืช ืœืื™ืžื•ืŸ ืžืฉืจื“ื™ ื‘ืฉื’ืจื”
โ€ข ืจืขื™ื•ื ื•ืช ืื™ืžื•ืŸ ืžืฉืจื“ื™ ื•ืชืจื’ื™ืœื™ ืฉื•ืœื—ืŸ ื‘ืžืฉืจื“
โ€ข ืื™ืžื•ืŸ ืฉื•ืœื—ืŸ ืžืฉืจื“ื™ ืœืœื ืฆื™ื•ื“
โ€ข ืชืจื’ื™ืœื™ื ืœื”ืคื—ืชืช ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ ื‘ื–ืžืŸ ื™ืฉื™ื‘ื” ื‘ืžืฉืจื“
โ€ข ืœืจื“ืช ื‘ืžืฉืงืœ ื›ืฉืืชื” ื™ื•ืฉื‘ ื‘ืžืฉืจื“ ืขื ืื™ืžื•ืŸ ืžืฉืจื“ื™ ืฉืœ 15 ื“ืงื•ืช
โ€ข ื™ืฉื™ื‘ื” ืฉืœ ืชื ื•ื—ื•ืช ืœื”ืคื—ืชืช ื”ืžืฉืงืœ

ืชืจื’ื™ืœื™ ืฉื•ืœื—ืŸ - ืœืœื ืฆื™ื•ื“
ืื™ืžื•ืŸ ืžืฉืจื“ื™ ืœืœื ืฆื™ื•ื“! ืœืฉื‘ืช ื‘ืฉื•ืœื—ืŸ ื”ืขื‘ื•ื“ื” 9 ืฉืขื•ืช ื‘ื™ืžืžื” ื•ืœื”ืจื’ื™ืฉ ืžื•ืคืจื– ืœืื™ืžื•ืŸ? ืืชื” ื™ื›ื•ืœ ืœืฉืจื•ืฃ ืงืœื•ืจื™ื•ืช, ืœื—ื–ืง ืืช ื”ื™ื“ื™ื™ื, ื”ืฉืจื™ืจื™ื, ื”ืชื—ืช ื•ืœื”ื™ื›ื ืก ื‘ื›ื•ืฉืจ ื‘ืžืฉืจื“, ื”ืชืขืžืœื•ืช ื‘ืžืฉืจื“ ื”ืŸ ื“ืจื›ื™ื ื˜ื•ื‘ื•ืช ืœื”ืคื—ืชืช ืœื—ืฅ ื•ืœื”ืชืืžืŸ ืœื”ืชืืžืŸ ืœื™ื•ื ื”ืขื‘ื•ื“ื” ืฉืœืš, ืœืœื ืžืฉืงื•ืœื•ืช ืื• ืฆื™ื•ื“ - ืคืฉื•ื˜ ืฆืจื™ืš ืœื”ืชืืžืŸ ืขื ืžืฉืงืœ ื’ื•ืคืš.

ืื™ืžื•ืŸ HIIT ื‘ืžืฉืจื“
ืžื“ื•ืข HIIT ืœืขื•ื‘ื“ื™ ืžืฉืจื“? ื ืกื” ืืช ืืคืœื™ืงืฆื™ื™ืช Circuit HIIT Circuit ื›ื“ื™ ืœืื‘ื“ ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ ื‘ื›ืœ ืžืงื•ื ื•ื‘ื›ืœ ื–ืžืŸ, ื‘ืžืฉืจื“ ืื• ื‘ืžืฉืจื“ ื”ื‘ื™ืชื™. ืคื™ืชื•ื— ืจืžืช ื”ื›ื•ืฉืจ ืฉืœืš ื•ื˜ื•ืŸ ืืช ื”ื’ื•ืฃ ื‘ืžื”ื™ืจื•ืช ื‘ืขื–ืจืช ืฉื’ืจื•ืช ืื™ืžื•ืŸ ืžืฉืจื“ื™.

ื”ื•ืจื“ ืืช ืืคืœื™ืงืฆื™ื™ืช Office Workout ืขื‘ื•ืจ ืื ื“ืจื•ืื™ื“, ืœืžื™ื“ืข ื ื•ืกืฃ ืขืœ ืื™ืžื•ืŸ ืžืฉืจื“ื™ ื™ื•ืžื™ ื•ืฉืคืจ ืืช ื”ื‘ืจื™ืื•ืช ื•ื”ื›ื•ืฉืจ ืฉืœืš.
ืชืจื’ื™ืœื™ ืื™ืžื•ืŸ ืžืฉืจื“ื™, ืชืจื’ื™ืœื™ ืžืฉืจื“ื™ื ื™ืฉื™ืจื•ืช ืœื™ื“ ืฉื•ืœื—ืŸ ื”ืขื‘ื•ื“ื” ื•ื”ื›ื™ืกื ืฉืœืš
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
25 ื‘ืื•ื’ืณ 2026

ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.

ืžื” ื—ื“ืฉ?

Defect fixing.