FitHack โ€“ Home Workouts

ืžื›ื™ืœ ืžื•ื“ืขื•ืชืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
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ืฆื™ืœื•ื ืžืกืš
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ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

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

ืืชื” ืชื•ื”ื” ื›ืžื” ื™ื™ืฉื•ืžื™ื ืฉืœ ื”ืžื™ืœื™ื "ืื™ืžื•ืŸ" ื•"ืื™ืžื•ืŸ" ืื ื—ื ื• ืžืงื‘ืœื™ื! ื™ื›ื•ืœ ืœื”ื™ื•ืช, ืื™ืžื•ืŸ ื‘ื˜ืŸ, ืื• ื—ื‘ืจ ืื™ืžื•ืŸ, ืื• ืœื•ื— ืฉื ื” ืฉืœ ืื™ืžื•ื ื™ื, ืื• ืžืชื›ื ืŸ ืื™ืžื•ื ื™ื, ืื• ื˜ื™ื™ืžืจ ืื™ืžื•ืŸ, ืื• ืืคืงื˜ื™ื‘ื™ื•ืช ืื™ืžื•ืŸ...

ืžื—ืคืฉ ืืคืœื™ืงืฆื™ื™ืช ื›ื•ืฉืจ ืฉืชืขื–ื•ืจ ืœืš ืœื”ืชื—ื‘ืจ ืขื ื’ื‘ืจื™ื ื•ื ืฉื™ื ืื—ืจื™ื ื‘ืžืกืข ื”ืกืคื•ืจื˜ ืฉืœื”ื, ืชื•ืš ื›ื“ื™ ืฉืœื™ื˜ื” ืขืœ ื”ืขื“ื™ื ื•ืช ืฉืœืš ื•ืœื”ืฉื™ื’ ืจื•ื•ื—ื™ื? ืืœ ืชืกืชื›ืœ ืจื—ื•ืง ื™ื•ืชืจ ืžืืคืœื™ืงืฆื™ื™ืช ื”ืกืคื•ืจื˜ ื”ืขื•ืฆืžืชื™ืช ื•ื”ื”ื™ืจื•ืื™ืช ืฉืœื ื•!
ืืชื ืžื—ืคืฉื™ื ืžืืžืŸ ื›ื•ืฉืจ ืื™ืฉื™ ืœื ื‘ื—ื“ืจ ื›ื•ืฉืจ ืืœื ืžืžืฉ ื‘ื‘ื™ืชื›ื. ื”ืื ืืชื” ืจื•ืฆื” ืœื”ื™ื•ืช ืคืขื™ืœ ื•ืœื‘ื ื•ืช ืฉืจื™ืจื™ ื‘ื˜ืŸ, ื™ื“ื™ื™ื, ืจื’ืœื™ื™ื ื•ื’ื•ืฃ ื‘ืจื™ื ื™ื•ืชืจ, ื™ืคื” ื•ื—ื–ืง ื™ื•ืชืจ? ื“ืžื•ืช ื”ืฉื™ืฉื” ื”ื—ื–ืงื” ืฉืœื™ ืื• ืฉืขื•ืŸ ื—ื•ืœ, ืืชื” ื›ืืŸ?
FitHack: ืื™ืžื•ืŸ ื‘ื™ืชื™ ื”ื•ื ืืคืœื™ืงืฆื™ื™ืช ื”ืื™ืžื•ืŸ ืฉืœื ื• ืฉื™ืฉ ื‘ื” ืืช ื›ืœ ืžื” ืฉืืชื” ืฆืจื™ืš ื›ื“ื™ ืœื”ืฉื™ื’ ืืช ืžื˜ืจื•ืช ื”ืกืคื•ืจื˜ ืฉืœืš ื‘ื›ืœ ื–ืžืŸ ื•ื‘ื›ืœ ืžืงื•ื. ืขื ื—ื‘ื•ืจื” ืฉืœืžื” ืฉืœ ืชืจื’ื™ืœื™ ืžืฉืงืœ ื’ื•ืฃ, ืื™ืžื•ื ื™ HIIT, ืฉื’ืจื•ืช ืžืชื™ื—ื•ืช ื•ืขื•ื“, ืœืืคืœื™ืงืฆื™ื” ืฉืœื ื• ื™ืฉ ืžืฉื”ื• ืฉื›ื•ืœื ื™ื•ื›ืœื• ืœื™ื”ื ื•ืช ืžืžื ื•, ื‘ื™ืŸ ืื ืืชื” ื—ื•ื‘ื‘ ื—ื“ืจ ื›ื•ืฉืจ ืื• ืžืขื“ื™ืฃ ืœื”ืชืืžืŸ ื‘ื‘ื™ืช ืื• ืขืœ ื”ื—ื•ืฃ.
ืืคืœื™ืงืฆื™ื™ืช ื”ื›ื•ืฉืจ ืฉืœื ื• ื›ื•ืœืœืช ืชื›ื•ื ื•ืช ืžื•ืขื™ืœื•ืช ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื” ื•ืœืฉืžื•ืจ ืขืœ ื”ืžืกืœื•ืœ ืขื ืžืกืข ื”ืกืคื•ืจื˜ ืฉืœืš, ื›ื•ืœืœ ื™ื•ืžืŸ ืื™ืžื•ื ื™ื, ืœื•ื— ืฉื ื”/ืชื–ื›ื•ืจืช ืื™ืžื•ื ื™ื ื•ื˜ื™ื™ืžืจ ื›ื“ื™ ืœืขืงื•ื‘ ืื—ืจ ื”ื”ืชืงื“ืžื•ืช ืฉืœืš ื‘ื–ืžืŸ ืฉืืชื” ื‘ื•ื ื” ืืช ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ, ื”ื—ื–ื”, ื”ื™ืฉื‘ืŸ ื•ืื–ื•ืจื™ ื’ื•ืฃ ืื—ืจื™ื.
FitHack: ืืคืœื™ืงืฆื™ื™ืช ื›ื•ืฉืจ - ื™ื•ืžืŸ ืื™ืžื•ื ื™ื ื™ืขื™ืœ ื’ื ื‘ืขื–ืจื” ืœืš ืœืฉืจื•ืฃ ืงืœื•ืจื™ื•ืช ื•ืœืื‘ื“ ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ.
ืืคืœื™ืงืฆื™ื™ืช ื”ืื™ืžื•ืŸ ื”ื‘ื™ืชื™ืช ืฉืœื ื• ืžืฆื™ืขื” ื”ืจื‘ื” ืื™ืžื•ื ื™ื ืฉื™ืชืื™ืžื• ืœืจืžืช ื”ื‘ืจื™ืื•ืช ื•ืœื”ืขื“ืคื•ืชื™ืš.
ื ืกื” ืืช ื”-HIIT ืฉืœื ื•, ืชืจื’ื™ืœื™ ืžืฉืงืœ ื’ื•ืฃ, ื”ืจืžื” ื•ืžืชื™ื—ื•ืช.
ืื ืืชื” ืงืฆืจ ื‘ื–ืžืŸ, ืกื™ืคืงื ื• ืื•ืชืš ืขื ืชื•ื›ื ื™ื•ืช ื”ืื™ืžื•ืŸ ื”ืžื™ื•ื—ื“ื•ืช ืฉืœื ื• ื‘ื ื•ืช 15 ื“ืงื•ืช ืขื‘ื•ืจ ื”ื™ื“ื™ื™ื, ื”ืจื’ืœื™ื™ื ื•ืขื•ื“!
ื”ื ืžืชื•ื›ื ื ื™ื ืœื”ื™ื•ืช ื™ืขื™ืœื™ื ื•ื‘ื˜ื•ื—ื™ื, ื•ืžื‘ื˜ื™ื—ื™ื ืฉืืชื” ืขื•ืžื“ ื‘ื™ืขื“ื™ ื”ืกืคื•ืจื˜ ืฉืœืš ืžื‘ืœื™ ืœื”ืชืคืฉืจ ืขืœ ื‘ื˜ื™ื—ื•ืช ืื• ืืคืงื˜ื™ื‘ื™ื•ืช. ืคืฉื•ื˜ ืกื•ื‘ื‘ ืืช ื”ืžืคืชื— ืœืื™ืžื•ื ื™ื ืœื™ืจื™ื“ื” ื‘ืžืฉืงืœ ื•ืœืฉืจื™ืคืช ื‘ื˜ืŸ, ื›ืœ ื–ืืช ืชื•ืš ื‘ื ื™ื™ืช ืฉืจื™ืจ ืจื–ื” ื•ืฆื‘ื™ืจืช ื›ื•ื— ืขื•ื“ ื™ื•ืชืจ.
ืœื•ื— ื”ืื™ืžื•ืŸ ืžืืคืฉืจ ืœืš ืœืชื›ื ืŸ ืืช ื”ืชืจื’ื™ืœื™ื, ืœื ืžืฉื ื” ื›ืžื” ื”ื™ื•ื ืฉืœืš ืขืžื•ืก.
ืชื›ื•ื ืช ื”ื‘ื•ืกื˜ืจ ืžื’ื‘ื™ืจื” ืืช ืขื•ืฆืžืช ื”ืื™ืžื•ื ื™ื ืฉืœืš, ื›ืš ืฉืชื•ื›ืœ ืœื“ื—ื•ืฃ ืืช ืขืฆืžืš ืœื’ื‘ื”ื™ื ื—ื“ืฉื™ื.
ื”ืžืฉืš ืœืขืงื•ื‘ ืื—ืจ ื”ืชืงื“ืžื•ืช ื”ืื™ืžื•ืŸ ืฉืœืš ื‘ื™ื•ืžืŸ ื”ืื™ืžื•ื ื™ื ืฉืœื ื• ืžื“ื™ ื™ื•ื ื›ื“ื™ ืœืขืงื•ื‘ ื‘ืงืœื•ืช ืื—ืจ ื”ืชื•ืฆืื•ืช ืฉืœืš ื•ืœืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”.
ื˜ื™ื™ืžืจื™ื ื–ืžื™ื ื™ื ืขื‘ื•ืจืš ื‘ืืคืœื™ืงืฆื™ื™ืช ื”ื›ื•ืฉืจ ืฉืœื ื•:
- ื˜ื™ื™ืžืจ AMRAP
- ื˜ื™ื™ืžืจ ื˜ื‘ื˜ื”
- ื˜ื™ื™ืžืจ AFAP
- ื˜ื™ื™ืžืจ EMOM
- ื˜ื™ื™ืžืจ ืื™ื ื˜ืจื•ื•ืœื™ื
ืกื˜ ื”ื˜ื™ื™ืžืจื™ื ื”ื™ื™ื—ื•ื“ื™ ืžื‘ื˜ื™ื— ืœืš ืืช ื”ืื™ืžื•ืŸ ื”ื™ืขื™ืœ ื‘ื™ื•ืชืจ ื”ืืคืฉืจื™.
ืขื ื‘ื—ื™ืจืช ืื–ื•ืจ ื”ื™ืขื“, ืืชื” ื™ื›ื•ืœ ืœืžืงื“ ืืช ื”ืื™ืžื•ื ื™ื ืฉืœืš ื‘ืื–ื•ืจื™ื ืกืคืฆื™ืคื™ื™ื ื‘ื’ื•ืฃ ืฉืœืš, ื›ืžื• ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ, ื”ื—ื–ื” ืื• ื”ื™ืฉื‘ืŸ, ืœืงื‘ืœืช ืชื•ืฆืื•ืช ื˜ื•ื‘ื•ืช ืขื•ื“ ื™ื•ืชืจ.
ืื‘ืœ ื–ื” ืœื ื”ื›ืœ - ืืคืœื™ืงืฆื™ื™ืช ื”ืื™ืžื•ืŸ ืฉืœื ื• ื ื•ืชื ืช ืœืš ื’ื ื’ื™ืฉื” ืœืžื•ืขื“ื•ืŸ ืคืจื™ืžื™ื•ื, ืงื”ื™ืœื” ืฉืœ ื—ื•ื‘ื‘ื™ ื›ื•ืฉืจ ื”ืžื•ืงื“ืฉืช ืœื”ืฉื’ืช ืžื˜ืจื•ืชื™ื”ื. ื”ืชื—ื‘ืจ ืขื ืžืฉืชืžืฉื™ื ืื—ืจื™ื, ืฉืชืฃ ืืช ื”ื”ืชืงื“ืžื•ืช ืฉืœืš ื•ืงื‘ืœ ืขืฆื•ืช ื•ืชืžื™ื›ื” ืžืžืืžื ื™ื ื•ืžืืžื ื™ื ืžื•ืกืžื›ื™ื 24/7. ืขื ื”ืืคืœื™ืงืฆื™ื” ืฉืœื ื•, ืืชื” ืืฃ ืคืขื ืœื ืœื‘ื“ ื‘ืžืกืข ื”ืกืคื•ืจื˜ื™ื‘ื™ ืฉืœืš.
ืื ื• ืžืฆื™ืขื™ื ืื™ืžื•ื ื™ื ื™ืขื™ืœื™ื ืฉืื™ื ื ื“ื•ืจืฉื™ื ื™ื“ืข ืžื™ื•ื—ื“ ื›ืžื• ืคื™ืœืื˜ื™ืก, ื”ืชืขืžืœื•ืช ืื• ื™ื•ื’ื”. ืคืฉื•ื˜ ื”ืชืžืงื“ ื‘ืฉื™ืžื•ืฉ ื‘ืฆื™ื•ื“ ื‘ืกื™ืกื™ (ื›ืžื• ืžืฉืงื•ืœืช ื•ื˜ื‘ืขื•ืช) ื•ืืคื™ืœื• ืจืง ืงื™ืจ ืื• ื›ื™ืกื! ื›ื•ืœื ืžื•ื›ื ื™ื ืœืขื–ื•ืจ ืœืš ืœื”ืฉื™ื’ ืืช ื”ืžื˜ืจื•ืช ื”ืกืคื•ืจื˜ื™ื‘ื™ื•ืช ืฉืœืš!

ืขื ืืคืœื™ืงืฆื™ื™ืช ื”ื›ื•ืฉืจ ืฉืœื ื•, ืืชื” ื™ื›ื•ืœ ืœื”ื™ืคืจื“ ืžื™ืžื™ื ืขืฆืœื™ื ื•ืฉืœื•ื ืœื’ืจืกื” ื˜ื•ื‘ื” ื•ื‘ืจื™ืื” ื™ื•ืชืจ ืฉืœ ืขืฆืžืš. ื‘ืจื•ื›ื™ื ื”ื‘ืื™ื ืœื’ื•ืฃ ื”ื—ื•ืฃ ื”ื—ื“ืฉ ืฉืœืš, ื•ืชื ื• ืœื›ืœ ื”ืฆื•ืคื™ื ืœื”ืคื•ืš ืœื™ืจื•ืง!
ืื™ื–ื• ื“ืจืš ื˜ื•ื‘ื” ื™ื•ืชืจ, ืืคืœื™ืงืฆื™ื™ืช ื”ืื™ืžื•ืŸ ืฉืœื ื• ืžื–ื ืงืช ืžืขืœ ื”ืžืชื—ืจื™ื. ื”ื•ืจื“ ืืช FitHack: ืื™ืžื•ืŸ ื‘ื™ืชื™ ื‘ื—ื™ื ื ื•ื”ืชื—ื™ืœ ืืช ืžืกืข ื”ืกืคื•ืจื˜ ืฉืœืš, ื‘ื™ืŸ ืื ืืชื” ื’ื‘ืจ ืื• ื ืงื‘ื”, ืžืชื—ื™ืœ ืื• ื•ืชื™ืง ื‘ืคื™ืชื•ื— ื’ื•ืฃ, ื•ื”ืคืง ืืช ื”ืžืจื‘ ืžื›ืœ ืื™ืžื•ืŸ ืขื ืžืื™ืฅ ื”ื’ื•ืฃ ื•ืžืืžืŸ ื”ื›ื•ืฉืจ ื”ืืžื™ืชื™ ืฉืœื ื• ืœืฆื™ื“ืš.
ื”ืชื—ืœ ืืช ืžืกืข ื”ื™ืจื™ื“ื” ื‘ืžืฉืงืœ ืฉืœืš! ื‘ื ื” ื•ื—ื–ืง ืืช ื”ืฉืจื™ืจื™ื ืฉืœืš! ืชืขื“ื•ืฃ ืืช ื‘ืจื™ืื•ืช ื”ื’ื•ืฃ ื”ื›ืœืœื™ืช ืฉืœืš!
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
11 ื‘ืคื‘ืจืณ 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™ื™ื
ื‘ืจื™ืื•ืช ื•ื›ื•ืฉืจ, ืคืขื™ืœื•ืช ื‘ืืคืœื™ืงืฆื™ื•ืช ื•-2 ื ื•ืกืคื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ื‘ืจื™ืื•ืช ื•ื›ื•ืฉืจ, ืคืขื™ืœื•ืช ื‘ืืคืœื™ืงืฆื™ื•ืช ื•-2 ื ื•ืกืคื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ืื™ ืืคืฉืจ ืœืžื—ื•ืง ืืช ื”ื ืชื•ื ื™ื

ืžื” ื—ื“ืฉ?

Training improvements and bug fixes. Thanks for your feedback and ratings!