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ԭͺӶѺ

˹ѧͧĵ Ҵ

ͧ...觷ͧ¹ʹ


ĵ ͧ


繹ѡ ǹͧբ鹡ѹ駹 һö
觢鹡ѹء öҴѧҧŨҡʹ觢ѹ
ҧ·ش ͧҴѧþҹآҾըҡ͡ѧ
º͹


è蹹ͧԹ仴ͧ ѹͧ
Ҵͧ͡ѧ ͹Ѻ繨ͺ仹
ͧͻСͺԨ


¤س ĵ (118.172.178.49) [08 .. 2555 16:29]




¤س ĵ (118.172.178.49) [08 .. 2555 16:31] #655757 (1/44)

ͧҹҧ Զշ§
Ҵҧ ֧ͧҴ¹ѹҧдѺԭ
ԷʵآҾ¹ѹԷ͡ ੾
ԧҵʹҡҴ öͤͧ
ҹ Ѻªҡ ѧԴѺ͵ǵ
ǡѹ ç繤·¹ҴҨԴ
Ѻѡ觷ءèеͧѹ



¤س ĵ (118.172.178.49) [08 .. 2555 16:32] #655758 (2/44)

Ϳѧ¹ ҨͧͧԹ
ҡǷ 觼¹繴ѹͧԧ´
ʹʺóǧҹҹͧͧ
չѡشǧ⤨͡繨ӹǹҡ ö
ѡԶآҾʹ ٴ..ԡ觡ѹ


¨ԡ ö觶֧
ء Ҩ˵طա˵觺Ҵ
§ҧ ҡҧ´ ֧ͧӨ䪡ѹ




¤س ĵ (118.172.178.49) [08 .. 2555 16:33] #655759 (3/44)

觡ҧ ͧ֡áѹҡ”
ǡҺҧҨҧ

ҧ ´

礧͡Ѻ ҡǡҧȨҡͧ
ѹ¡Ѻ͹ҧͧ ҡ繨ԧ
ѹ蹹



¤س ĵ (118.172.178.49) [08 .. 2555 16:35] #655760 (4/44)

Ҥɮҡ͹ҤԺѵ еͧ¡͹
ҧըС ҡ
繡Ԩԧ
ѹԧ


仡͹ҧ ǺշĴ١¹
ҹҨâҺҧ ҨͺԺ
ѧ ǡ͹
ѹͼѾ¡Ѻҧҧúҧ


鹡״ 仡ͧ

(ͧҨ˵ءԧ 繵Դ鹨ԧ
¡˵بҡҴ͹ͧý֡ҧºѹ)

֡ ҹ ѧ ҹ Ѵ͡价лС
÷ ÷ ÷ա§
Do and dont whatever ǹͧ
ӡѴ੾С᤺ա
Դ鹵ͧ ǹáäӹ֧



¤س ĵ (118.172.178.49) [08 .. 2555 16:36] #655761 (5/44)

дѺ Ҥ÷Һ ç֡ҹ
ѹյ˹觷ç˹㹢Ǻբͧ


ҵҧ¹ Դѹ繻Шӡ Һҧ
ҡǵͧŧ 份֡ҧ ·ͧվ觡
դ˹ѧ͹ ֧ͧŧҧ
ҹ ѧӼԴǼԴա
ҧػ¹ ѺԹҡա ա
ٻẺᵡҧҡҹ




¤س ĵ (118.172.178.49) [08 .. 2555 16:37] #655762 (6/44)

***˹ վͺҧ 秫˹ѡ
ѹ֡ , , ҡ
·ѹͧ躧 դ
áӡѺ١ 繡÷١
᷹繻ª



¤س ĵ (118.172.178.49) [08 .. 2555 16:38] #655763 (7/44)

÷ǧҹҹ ѹ繻
ŧ
ҡͧ ʹҴ Ѵҡѧö
١
áѹ...ǹ



¤س ĵ (118.172.178.49) [08 .. 2555 16:39] #655764 (8/44)

չѧ ǻȢͧҨ ǔ Ҩҡ˹ѹ
·ѹͨǺҧ价ѹŧ ǹͧѡ
Դء͡Ҫ ѹ عԴ...
ѹŧ


ͷ...........ҾǡẺ˹ һ´ٴ
͡ѹصԤҢͧѹ ʧ



¤س ĵ (118.172.178.49) [08 .. 2555 16:39] #655766 (9/44)

觵ͧáý֡ ͹蹡ԧ
ŹѡǪͧ֡з鹡͹
Ңͧǡҹ繪Դҷ¡ͧҵ鹷ع
˹ҡ Ҹ͹繡Ҽ˭


ҹѡҹաѺý֡Ѻŷö
ԧ ҨԺ繡ѧӤѭͧ˹
ѧǹ



¤س ĵ (118.172.178.49) [08 .. 2555 16:40] #655767 (10/44)

͸ԺҤͷ¹ ¶֧
˹觷ç˹㹢Ǻբͧ觔
ùͧ ѹҧФѺ


췹н֡ ý֡͹˹ͧ
⨹͵ͧ ٵҵ ٵͧ



¤س ĵ (118.172.178.49) [08 .. 2555 16:42] #655768 (11/44)

Ҷ֧ǹǺբͧ¹ лշҹ
᷹Ժⵡǧ֡ҷѺ͹ͧἹ֡
´ ǡѺ෤Ԥдǡҽ֡͡ѹ
͡¹ Фҹ ѹѧдѺ
ѺѺͧ͹ЪҤѡ¢ͧ
ٴ դª


͡ҡǹ¹ӵѡ͹ͧ
, ״ , äŴǹ , 觶֧дѺͧͧ ,
ûͧѹúҴ , , ѡѡ
ش...ش..............


觤ҹ 㹷شС繰ҹͧ
Ѻ͹෤Ԥ觪٧仴



¤س ĵ (118.172.178.49) [08 .. 2555 16:44] #655769 (12/44)

駢ԡ Т٧ ҧպҷ§ԧ¡ѹʹ


㹢鹵͹ý֡Ѳҡѧͧ蹡Ѻҷǹ
ҢͧԤʹ лҧ¡Ѻ
˭һҡ͡ѹҴ


ͧ֡ͧմҹ ѡص͹ ͨСý֡
ШӡѺ͹ ͧѧʹѺҹ
֡§١Ԥ.............ҷӷ


ͧѧ ҨԷᾷ鹹Ӣͧ
ѧ蹵ҷǹ The Basic of Anatomy 繻Ш
Ҩ¢鹹ҹҹ.............ҷ ҧ


Ѻͧͧ...Ԥͧúҧ
ҵͧ蹷ǹͤѴਹ
繹ѡǵ֧ͧФᵡҧ
ҧͧӹ úԡ Ѻ ͹úԡ
§ͧ͡ ٻµС¹ѡá¡ѹ
һлѹѹҴ úԡ (Aerobic)
繪ǧдѺ͡ѧ⫹öѹһѧҹ
͡Դ ѧ͡ҧͧҡȷ
Ѻ ͹úԡ (Anaerobic) 繪ǧͧ͡ѧ
ҧ˹ѡ çԹдѺ繵Ǣͧͧ
ѧ͡ѧöͧ˹ѡ˹ǧ
ʹʹ еͧصǨҧ͹Ҥѹ ¡ ѹ ҧ



¤س ĵ (118.172.178.49) [08 .. 2555 16:45] #655770 (13/44)

ҧ¢ͧʹͧͺͻԡҧҹ˹ѡ() ҧ
ҡҨѴüԴдѺ èԴ鹺ҧ
ö͸Ժ»ҡó
ҡԸաдѺö鹴㹵



¤س ĵ (118.172.178.49) [08 .. 2555 16:46] #655771 (14/44)

͹ѡ Ҹ͹ 觷ѡ觨еͧӡ
ͧ⫹ͧúԡ ¤Ǻͧ
Թ仨ǧ⫹͹úԡ Ẻҧҹ
й ͧ á͡Դѧҹ
ѹ ա駡㹡¡ôŤԡдѺá÷
Դô ع¹дѺ ҧ
ʹзҧ 42


ͤ⫹úԡ Ҩ֧ö
觢鹷йԴ Ҩѧࡵ繤˹·鹴
֧дѺ˹觷ҨеͧдѺա
繵ʴ ⫹͹úԡǹͧ


ҧͧ⫹͹еԴѹ ѹԴѹʹԷ
ẺǡѺҧմӡѺǤ ҧᴹ
úԡѺ͹úԡ 繾ᴹẺ⩹Թ
⫹ӡ觢ͧͧ⫹͡ҡö
ͧ ͡ѧ ͡ҡúԡ ͹úԡ ͧ


⫹ҹͧ觷¡ êŔ (Threshold)



¤س ĵ (118.172.178.49) [08 .. 2555 16:47] #655772 (15/44)

жҨͧ蹢֡ŧ仵ç⫹Ѵਹ
ҡѧࡵдѺҹдѺǡѹ Ǥ
͹ , ҡҧ ,


еçҹͧ Ҩн֡;Ѳҡ˹㹽ҡѹ
Ž֡С˹硢ͧ⫹ҵҧ ͹ҧ
ҧ ѹѺѵҪվâͧ㹤



¤س ĵ (118.172.178.49) [08 .. 2555 16:48] #655773 (16/44)

еç䧷öҧ觤ͺѡ
Ѻѡ觷ء Фդöҡѹ


˹˹ Ҩ繷⫹͹ͧ˹
Ҩ⫹ͧա ѧդ
ҨС⫹մѺҧ«


ҧѲҨʺ
ҧȨҡҴ ͧ١͡Ẻ֡觵
⫹ҧҧº¨ҡǪҭ



¤س ĵ (118.172.178.49) [08 .. 2555 16:49] #655774 (17/44)

зѡ觷ء ҨдѺ˹ , дѺС
ѧ ¹׹ѹѧդ繵ͧ֡
дѺúԡ (⫹) Шӹǹҡ⫹
觽֡ѹ⫹ҧ



¤س ĵ (118.172.178.49) [08 .. 2555 16:50] #655775 (18/44)

ǡѹѺѡ觺ҧªԹ֡觡ѹ⫹բǹ
Ե͡ҡ⫹ ͡ ´ 觹ҹѺѹ
觶ŧ 仵 ½׹ дѺԹ
ԹдѺԡ ˹ ҧ⫹մ
ҧᵡѺ 繼 ͹ ա˹



¤س ĵ (118.172.178.49) [08 .. 2555 16:51] #655776 (19/44)

ԧ...ý֡١ͧ ҵͧ觡ѹ㹷ء⫹ ⫹ҡ˹
Ҩҡ֧ 60 70 % ⫹ Ҩ觡ѹԴ 1 2 %
ǹ⫹͹ҡ繵 ¡⫹
ͧ ***ǹо



¤س ĵ (118.172.178.49) [08 .. 2555 16:52] #655777 (20/44)

Ҷ˹о ͧ价Ф
Ἱ֡ͧٻѵԡ觢ͧҵ ʶԵ PR. еҧ
ٻѵԺҴ() ШѺѵҪվâн֡
͹Ҩҡѹ㹤ǡѹ


ҾǡҨж Ҩອҽ֡ҧ
ͧ͡ǢͧͧҴ
Ҩອҹ褹



¤س ĵ (118.172.178.49) [08 .. 2555 16:53] #655778 (21/44)

չҾѹѧѺ Ԥѹ§Ѻ
ý֡٧ ҡȨҡ鹰ҹ
Ҩҹ͡ý֡٧


դ繵ͧǪҭüѡ÷§
д¡ԡ¡ó ͧ¡͹
лШµǤԴ , Ǥ͹ ͡繻¤
жѡл¤Ҵ¡ѹ˹ҡ͹
͡ ѧССءСѡ ä
͡ҡҡ ͼԴ


觡ǡѹ ǵͧ¹ѹǺ
仡ʹآ¡觹 Ҩ



¤س ĵ (118.172.178.49) [08 .. 2555 16:54] #655779 (22/44)

Ԥ͹¹
Ѿ , ״ , Ŵǹ , Drills
ҾѴ Ժѵ ¨ѺдѺúԡ͹ ҧպ͹úԡ Ѵ駡Ԩѵá觪ҧ¡͹ Ǥ·غ͹ᵡѧ ¡ý֡㹾ᴹ
ҧªԹšҨҧԴªԹ ҹǧ͹úԡմӺҧ ҧҡ ҹҹ պ͡
Сҷʹ⫹ ѧͧúԡ繾鹰ҹʹ ҧ ѧࡵ֡ (Listen yourself) ҡ÷֡͹Ҷ֧ѧ仢ҧ˹
ѡ͹»ҹ͡ЪѺ ѹͧ¹
֡Ѻͧ ҤҴѧҨö
¡дѺ¹ç ҹѺ......շ


д١ҽѡ ֧öԹԹҡ㹷ǧ
ͧ ѧѧع ǡẺ
ҧҴ Ŵǧҧǧͧ




¤س ĵ (118.172.178.49) [08 .. 2555 16:55] #655780 (23/44)

ͧ觵ҧͧ¹ж繵ѧ
ҹͷӤ ¹͸ԺԪҡ
Էʵá㨧 ¶¤ӷѴŧͧ
Ҩзҹѡ ͧ繷ǧҤ繾ѵͧ
ҧ·յ͡мѾͧѹ


11.40 . / 6 Ҥ 2555 / ҡ



¤س ѹ (115.67.226.217) [09 .. 2555 19:53] #656174 (24/44)



ͺسҡا



¤س ອ (58.11.69.87) [10 .. 2555 10:05] #656224 (25/44)

ͤѺ յҤ 2 ¤Ѻ

.ĵ¹ Ҩҡʺó辺㹻¹ ǧ觹ҹѡ 10 բ ҹ仡Ҩоѡ˹繴µ仴

ҧͧ ͹ .ĵ ͹ѹ ˹Ҩҡ ǡ˹ա ǹ¹

ҹ⺪ҹ觺ҧҹ ҧҨѴ硺ҧ Ѻ 10K 觵繼 ѹѴ駡ѺѵػʧͧҹҧҨѴԧ

Сѧ繧ҹ˹ШѴ硵繢ͧҧԧ жҨШѴѺ硨ԧ ҨըѴзҧԹ 3K Ѻ 12-15 ·觢ѹ蹡Ҩԧѧҡ зҧҡԹ ѹ繾鹰ҹӤѭͧ Фᨡҧҧç٧͡ѧ´¡觵

Ѻ硵ӡ 12 ѧԧѧѺ觢ѹͽ֡Թ令Ѻ ᨡҧͨ٧͡ѧ蹡ѹ



¤س Mail to (125.24.30.217) [10 .. 2555 15:55] #656264 (26/44) 's Profile



>>

Thank you, Sir.



¤س ب (115.87.111.199) [11 .. 2555 15:33] #656500 (27/44)



ͺسѺاĵ




¤س ĵ (118.172.186.114) [15 .. 2555 21:29] #657191 (28/44)

ʧ
¹ҹҤ˹觷ç˹
ǡҶ֧͡ Ҥͧ

Ҥǹ



¤س ອ (58.8.29.221) [16 .. 2555 10:38] #657238 (29/44)

Ҥ 2 ͧ¶֧ .ĵ ¹ŧ ͧѺ ǡѺͧѺ 555



¤س ĵ (101.51.81.62) [16 .. 2555 13:59] #657273 (30/44)

ԹշԹسອ蹹
ШͧҴաբͧѧջԡҵ͡¹ͧ
Ҫͺ¹
˧ش˧Դͧ ҨǨҧŧ

ԹѺ͹Ѻ



¤س Mail to (101.51.28.105) [17 .. 2555 15:11] #658316 (31/44) 's Profile

ͺسҨĵ



¤س ͧ-๵ Mail to ͧ-๵ (182.53.46.18) [17 .. 2555 19:58] #658787 (32/44) ͧ-๵'s Profile

Ҵ˹ѧͧҨĵҤ

ͺس



¤س Ѵ ѡҧ͹ Mail to Ѵ ѡҧ͹ (115.87.142.238) [20 .. 2555 11:28] #659646 (33/44) Ѵ ѡҧ͹'s Profile

ͺسҨĵ



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