Wall Pilates Workout: WallFIT

ืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
4.7
246 ื‘ื™ืงื•ืจื•ืช
+10Kโ€
ื”ื•ืจื“ื•ืช
ืกื™ื•ื•ื’ ืชื•ื›ืŸ
ื›ื•ืœื
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ื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™ื” ื”ื–ื•

ื‘ืจื•ื›ื™ื ื”ื‘ืื™ื ืœ-WallFit - ืืคืœื™ืงืฆื™ื™ืช ื”ื•ื•ืœ ืคื™ืœืื˜ื™ืก ื”ืื•ืœื˜ื™ืžื˜ื™ื‘ื™ืช ืฉืœืš!

ื’ืœื” ืืช WallFit, ืืคืœื™ืงืฆื™ื™ืช Wall Pilates ื”ื›ืœ ื‘ืื—ื“ ืฉื ื•ืขื“ื” ืœืขื–ื•ืจ ืœืš ืœื”ื—ื™ื•ืช ืืช ื”ื’ื•ืฃ ืฉืœืš, ืœืฉืคืจ ืืช ื”ื™ืฆื™ื‘ื” ื•ืœื”ืฉื™ื’ ืืช ื™ืขื“ื™ ื”ื›ื•ืฉืจ ืฉืœืš ื‘ืืžืฆืขื•ืช ืื™ืžื•ื ื™ื ืžืจืชืงื™ื ื•ื™ืขื™ืœื™ื. ื‘ื™ืŸ ืื ืืชื” ืขื•ืœื” ืขืœ ืžื–ืจืŸ ื”ืคื™ืœืื˜ื™ืก ื‘ืคืขื ื”ืจืืฉื•ื ื” ื•ื‘ื™ืŸ ืื ืืชื” ืžืชืืžืŸ ื‘ืžืฉืš ืฉื ื™ื, WallFit ืžืฆื™ืข ื˜ื•ื•ื™ืกื˜ ืจืขื ืŸ, ืžื‘ื•ืกืก ืงื™ืจ, ืฉื”ื•ืคืš ืืช ืžืกืข ื”ื›ื•ืฉืจ ืฉืœืš ืœืžื”ื ื”, ื ื’ื™ืฉ ื•ืžื•ื ื—ื” ืชื•ืฆืื•ืช ื™ื•ืชืจ.

ืœืžื” ืคื™ืœืื˜ื™ืก ื•ื•ืœ ืขื WallFit?
ืคื™ืœืื˜ื™ืก ื™ื“ื•ืข ื‘ืฉื™ืคื•ืจ ื”ื™ืฆื™ื‘ื”, ื‘ื ื™ื™ืช ื›ื•ื— ื”ืœื™ื‘ื” ื•ืฉื™ืคื•ืจ ื”ื’ืžื™ืฉื•ืช. WallFit ืœื•ืงื— ืืช ื”ื™ืชืจื•ื ื•ืช ื”ืœืœื• ืงื“ื™ืžื” ืขืœ ื™ื“ื™ ืฉื™ืœื•ื‘ ื”ื™ืฆื™ื‘ื•ืช ื•ื”ื”ืชื ื’ื“ื•ืช ืฉืœ ืงื™ืจ ื‘ื›ืœ ืฉื’ืจื”, ื•ืžื•ืกื™ืฃ ื“ื™ื•ืง ื•ื’ื™ื•ื•ืŸ ืœืื™ืžื•ื ื™ื ืฉืœืš. ื’ื™ืฉื” ืžื‘ื•ืกืกืช ืงื™ืจ ื–ื• ืžืืคืฉืจืช ืœืš ืœื‘ืฆืข ืžื”ืœื›ื™ื ืขื ื™ื™ืฉื•ืจ ื˜ื•ื‘ ื™ื•ืชืจ, ืžืขื•ืจื‘ื•ืช ืฉืจื™ืจื™ื ืขืžื•ืงื” ื™ื•ืชืจ ื•ื”ืคื—ืชืช ื”ืกื™ื›ื•ืŸ ืœืคืฆื™ืขื” - ืžื•ืฉืœื ื”ืŸ ืœืžืชืจื’ืœื™ื ืžืชื—ื™ืœื™ื ื•ื”ืŸ ืœืžืชืงื“ืžื™ื. ืขื ื•ื•ืœ ืคื™ืœืื˜ื™ืก, ืœื ืจืง ืชื—ื˜ื‘ื• ืœื™ื‘ื” ื—ื–ืงื” ื™ื•ืชืจ, ืืœื ื’ื ืชืฉืคืจ ืืช ืžื•ื“ืขื•ืช ื”ื’ื•ืฃ ื•ืฉืœื™ื˜ื” ื‘ื ืฉื™ืžื”, ืžื” ืฉื™ื•ื‘ื™ืœ ืœื™ืชืจื•ื ื•ืช ื‘ืจื™ืื•ืชื™ื™ื ืืจื•ื›ื™ ื˜ื•ื•ื—.

ืชื›ื•ื ื•ืช ืขื™ืงืจื™ื•ืช:

โ€ข ืžื˜ืจื•ืช ื›ื•ืฉืจ ืžืžื•ืงื“ื•ืช: ืฉืจื™ืคืช ืงืœื•ืจื™ื•ืช, ื—ื™ื–ื•ืง ื”ืฉืจื™ืจื™ื ื•ื”ื’ื‘ืจืช ื”ื›ื•ืฉืจ ื”ื›ืœืœื™ ืขื ืฉื’ืจื•ืช ืคื™ืœืื˜ื™ืก ืฉื ื‘ื ื• ื‘ืงืคื™ื“ื” ืœืชื•ืฆืื•ืช ืžืงืกื™ืžืœื™ื•ืช.
โ€ข ื™ื“ื™ื“ื•ืชื™ ืœืžืชื—ื™ืœื™ื: ื—ื“ืฉ ื‘ืคื™ืœืื˜ื™ืก? ืขืงื•ื‘ ืื—ืจ ื”ืžืคื’ืฉื™ื ื”ืžื•ื“ืจื›ื™ื ืฉืœื ื• ืฉืœื‘ ืื—ืจ ืฉืœื‘ ื”ืžืœืžื“ื™ื ืื•ืชืš ื˜ื›ื ื™ืงื•ืช ืฆื•ืจื” ื•ื˜ื›ื ื™ืงื•ืช ื ืฉื™ืžื” ื ื›ื•ื ื•ืช.
โ€ข ื˜ื›ื ื™ืงื•ืช ืคื™ืœืื˜ื™ืก ืžื•ื’ื‘ื”ื•ืช ืœืงื™ืจ: ื”ืฉืชืžืฉ ื‘ืงื™ืจ ืœืชืžื™ื›ื”, ื”ืชื ื’ื“ื•ืช ื•ืจื™ืืฆื™ื•ืช ืฉืœ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ื™ืฆื™ืจืชื™ืช ื”ืžืืชื’ืจื™ื ืืช ื”ืฉืจื™ืจื™ื ืฉืœืš ื‘ื“ืจื›ื™ื ื—ื“ืฉื•ืช.
โ€ข ืื™ืžื•ื ื™ื ืžื”ื™ืจื™ื ื•ื™ืขื™ืœื™ื: ืงืฆืจ ื–ืžืŸ? ืžืคื’ืฉื™ ื”ืคื™ืœืื˜ื™ืก ื‘ื’ื•ื“ืœ ื‘ื™ืก ืฉืœื ื• ืฉื•ืžืจื™ื ืื•ืชืš ืคืขื™ืœ ื’ื ื‘ื™ืžื™ื ื”ืขืžื•ืกื™ื ื‘ื™ื•ืชืจ ืฉืœืš.
โ€ข ืืชื’ืจื™ื ืฉืœ 30 ื™ื•ื: ื‘ื ื” ืขืงื‘ื™ื•ืช ื•ืขืงื•ื‘ ืื—ืจ ื”ืชืงื“ืžื•ืช ืขื ืชื•ื›ื ื™ื•ืช ืคื™ืœืื˜ื™ืก ืžื•ื‘ื ื•ืช ืœื—ื•ื“ืฉ.
โ€ข ื ื•ื—ื•ืช ื‘ื™ืชื™ืช: ืื™ืŸ ืฆื•ืจืš ื‘ื—ื“ืจ ื›ื•ืฉืจ - ืชืจื’ืœ ืคื™ืœืื˜ื™ืก ื‘ื›ืœ ื–ืžืŸ ื•ื‘ื›ืœ ืžืงื•ื, ืชื•ืš ืฉื™ืžื•ืฉ ืจืง ื‘ืงื™ืจ ืฉืœืš ื•ื‘ืžื™ื ื™ืžื•ื ืฆื™ื•ื“.
โ€ข ืื™ืžื•ืŸ ืžืงื™ืฃ ื‘ืขืœ ื”ืฉืคืขื” ื ืžื•ื›ื”: ืชื™ื”ื ื• ืžืžื’ื•ื•ืŸ ืชืจื’ื™ืœื™ ืคื™ืœืื˜ื™ืก ื”ืžืฉืคืจื™ื ืืช ื”ื’ืžื™ืฉื•ืช, ื”ืื™ื–ื•ืŸ ื•ื™ืฆื™ื‘ื•ืช ื”ืœื™ื‘ื” ืœืœื ืขื•ืžืก ืขืœ ื”ืžืคืจืงื™ื.

ื”ื™ืชืจื•ืŸ ืฉืœ WallFit:
ืœืฉืจื•ืฃ ืงืœื•ืจื™ื•ืช ื•ืœื‘ื ื•ืช ื›ื•ื— - ืคื™ืœืื˜ื™ืก ืงื™ืจ ืžื›ื•ื•ืŸ ืœืฉืจื™ืจื™ื ื‘ืฆื•ืจื” ื™ืขื™ืœื” ื™ื•ืชืจ, ื•ืขื•ื–ืจ ืœืš ืœื—ื˜ื‘ ืฉืจื™ืจ ืจื–ื” ืชื•ืš ืฉืจื™ืคืช ืฉื•ืžืŸ.

โ€ข ืฉืคืจ ืืช ื”ื™ืฆื™ื‘ื” ื•ื”ื’ืžื™ืฉื•ืช: ืขืœ ืคื™ ืžื—ืงืจื™ื, ืคื™ืœืื˜ื™ืก ืจื’ื™ืœ ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ื™ืฆื™ื‘ื” ื•ื”ื’ืžื™ืฉื•ืช ื‘ืขื“ 30% ืชื•ืš ืฉืžื•ื ื” ืฉื‘ื•ืขื•ืช ื‘ืœื‘ื“. ื”ืชื ื•ืขื•ืช ื‘ืขื–ืจืช ื”ืงื™ืจ ืฉืœ WallFit ืžืžืงืกืžื•ืช ืืช ื”ืจื•ื•ื—ื™ื ื”ืœืœื• ืขืœ ื™ื“ื™ ื”ื‘ื˜ื—ืช ื™ื™ืฉื•ืจ ื’ื•ืฃ ืชืงื™ืŸ ื•ื”ืคืขืœืช ืฉืจื™ืจื™ื ืžื™ื™ืฆื‘ื™ื.
โ€ข ื”ื™ืฉืืจ ืขืงื‘ื™: ื”ืืชื’ืจื™ื ื”ืžื•ื‘ื ื™ื ืฉืœื ื•, ื”ืชื–ื›ื•ืจื•ืช ื•ื›ืœื™ ืžืขืงื‘ ื”ื”ืชืงื“ืžื•ืช ืฉืœื ื• ืฉื•ืžืจื™ื ืขืœื™ืš ืžื•ื˜ื™ื‘ืฆื™ื”, ื›ืš ืฉืœืขื•ืœื ืœื ืชืื‘ื“ ืžื•ืžื ื˜ื•ื.

ื‘ืœืขื“ื™ ืœ-WallFit:

โ€ข ืชื›ื ื™ื•ืช ืื™ืžื•ืŸ ืžื•ืชืืžื•ืช ืื™ืฉื™ืช: ื”ืชืื ืืช ื”ื”ืคืขืœื•ืช ื›ืš ืฉื™ืชืื™ืžื• ืœืจืžืช ื”ื›ื•ืฉืจ ื•ื”ื™ืขื“ื™ื ืฉืœืš.
โ€ข ื”ื“ืจื›ื” ืงื•ืœื™ืช ืฉืœ ืžื•ืžื—ื”: ืงื‘ืœ ืจืžื–ื™ื ื•ืขื™ื“ื•ื“ ื‘ื–ืžืŸ ืืžืช ืžืžื“ืจื™ื›ื™ ืคื™ืœืื˜ื™ืก ืžื ื•ืกื™ื.
โ€ข ื ื’ื™ืฉ ื‘ื›ืœ ืžืงื•ื: ืื™ืŸ ืฆื•ืจืš ื‘ืžื›ื•ื ื•ืช ืžื’ื•ืฉืžื•ืช ืื• ื‘ื—ืœืœ ืกื˜ื•ื“ื™ื• - ืจืง ืงื™ืจ ื•ื”ื ื—ื™ืฉื•ืช ืฉืœืš.

ื”ืชื—ืœ ื”ื™ื•ื:
ืืœืคื™ื ื›ื‘ืจ ื—ื•ื• ืืช ื”ื›ื•ื— ื”ื˜ืจื ืกืคื•ืจืžื˜ื™ื‘ื™ ืฉืœ ื•ื•ืœ ืคื™ืœืื˜ื™ืก ืขื WallFit. ื‘ื™ืŸ ืื ืืชื” ืจื•ืฆื” ืœืขืžื•ื“ ื’ื‘ื•ื” ื™ื•ืชืจ, ืœื ื•ืข ื‘ื—ื•ืคืฉื™ื•ืช ื™ื•ืชืจ ืื• ืœื—ื–ืง ืืช ื”ืœื™ื‘ื” ืฉืœืš, ื”ืืคืœื™ืงืฆื™ื” ืฉืœื ื• ืžื‘ื˜ื™ื—ื” ื”ืชืงื“ืžื•ืช ืงื‘ื•ืขื” ื‘ืงืฆื‘ ืฉืœืš. ืขื ื›ืœ ืžืคื’ืฉ, ืชืจื’ื™ืฉื• ื—ื–ืงื™ื ื™ื•ืชืจ, ื’ืžื™ืฉื™ื ื™ื•ืชืจ ื•ืžืœืื™ ืื ืจื’ื™ื”.

ื”ืฆื”ืจื” ืขืœ ื‘ืจื™ืื•ืช: ื”ืชื™ื™ืขืฆื• ืชืžื™ื“ ืขื ืกืคืง ืฉื™ืจื•ืชื™ ื”ื‘ืจื™ืื•ืช ืฉืœื›ื ืœืคื ื™ ืชื—ื™ืœืช ื›ืœ ืชื•ื›ื ื™ืช ืื™ืžื•ื ื™ื ื—ื“ืฉื”.

ืคืจื˜ื™ ืžื ื•ื™: ื”ื•ืจื“ ืืช WallFit ื›ื“ื™ ืœื”ืชื—ื™ืœ ืืช ืžืกืข ื”ืคื™ืœืื˜ื™ืก ืฉืœืš. ื‘ื—ืจ ืืช ื”ืชื•ื›ื ื™ืช ืฉืœืš - ื”ืžื™ื ื•ื™ื™ื ืžืชื—ื“ืฉื™ื ืื•ื˜ื•ืžื˜ื™ืช ืืœื ืื ื›ืŸ ื‘ื•ื˜ืœื• ื‘ื”ื’ื“ืจื•ืช ื”ื—ืฉื‘ื•ืŸ.

ื”ืชื—ืœ ืืช ืžืกืข ื”ื•ื•ืœ ืคื™ืœืื˜ื™ืก ืฉืœืš ืขื•ื“ ื”ื™ื•ื!

ืžื•ื›ืŸ ืœืฉื ื•ืช ืืช ืฉื’ืจืช ื”ื›ื•ืฉืจ ืฉืœืš? ื”ืฆื˜ืจืคื• ืœืืœืคื™ ืžืฉืชืžืฉื™ื ืžืจื•ืฆื™ื ืฉืฉื™ื ื• ืืช ื”ื›ื•ืฉืจ ืฉืœื”ื ืขื WallFit. ื”ื•ืจื“ ืืช WallFit ืขื›ืฉื™ื• ื•ืขืฉื” ืืช ื”ืฆืขื“ ื”ืจืืฉื•ืŸ ืœืงืจืืช ืื•ืชืš ื‘ืจื™ื ื™ื•ืชืจ!
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
22 ื‘ืื•ื’ืณ 2025

ืื‘ื˜ื—ื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.
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืฉืชืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื” ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ืžื™ืงื•ื, ื‘ืจื™ืื•ืช ื•ื›ื•ืฉืจ ื•-3 ื ื•ืกืคื™ื
ื”ื ืชื•ื ื™ื ืœื ืžื•ืฆืคื ื™ื

ื“ื™ืจื•ื’ื™ื ื•ื‘ื™ืงื•ืจื•ืช

4.8
227 ื‘ื™ืงื•ืจื•ืช