View
8
Download
1
Category
Preview:
Citation preview
0 Myanmar Fitness Game
0
Myanmar Fitness Game Health & Fitness
ပနခင၊ ၀ခင၊ လခငသမား၊ မာဆယအလအတြက ကစားလသမား၊ မအားလ႔ gym အနားေတာင
မကပႏငပါဘး ဆသမားအတြက အမတြင အလြယကစားႏငသည ကရယာလြတေလကငခနးမားက
ေဖာျပေပးထားသညစာအပ… တစေန႔က မနစႏစဆယေလာက အခနေပးႏငမယဆရင ဒစာအပက
သငအတြကဆတာ ေသခာပါတယ။ Gym ကသြားမ ကယကာယအလ ကစားရမယဆတေခတက
ေနာကမာ ကနခပါၿပ…
၁- ၂၀၁၄
1 Myanmar Fitness Game
1
Myanmar Fitness Game - Fitness
Ebook
Myanmar Fitness Game
၂၀၁၄ ၁
Happy Thingyan 2014
myanmarfitnessgame@gmail.com
www.facebook.com/MyanmarFitnessGame
www.youtube.com/user/MyanmarFitnessGame
http://myanmarfitnessgame.wordpress.com
2 Myanmar Fitness Game
2
- ၂၀၁၄ ၀
- ၂၀၁၄
-
-
- Myanmar Fitness Game Team
- Myanmar Fitness Game Team
၀ - Myanmar Fitness Game
Myanmar Fitness Game - Fitness
Myanmar Fitness Game Team ၂၀၁၄ ၈၇ - ၁၉ x ၁၉
3 Myanmar Fitness Game
3
MYANMAR FITNESS GAME
(၁) -
(၂) -
(၃) -
(၄) -
(၅ -
(၆) -
4 Myanmar Fitness Game
4
MYANMAR FITNESS GAME
............................................................................................................................................ 10
(၁) - ................................................................................................... 12
၁ ........................................................................................ 13
- (ECTOMORPH) ...................................................................................................... 14
- (MESOMORPH) ................................................... 15
- ၀ (ENDOMORPH) ....................................................................................................... 16
၂ .................................................................... 17
၃ ...................................................................................... 19
၄ .................................... 20
၅ ( ) .................................................. 21
(၂) - ................................................................................... 22
............................................................................................. 23
5 Myanmar Fitness Game
5
(၃) - ........................................................................................................ 26
................................................................................ 27
(၄) - .................................................................................................... 29
.......................................................................................................... 30
............................................................................................. 30
၀ ................................................................................................. 31
........................................................ 32
............................................................................................ 35
၁ ......................................................................................................... 36
၂ ......................................................................................... 37
၃ ........................................................................................ 38
၄ .......................................................................................... 39
၅ ............................................................................................... 40
၆ .................................................................................................... 41
၇ ................................................................................................................................. 42
၈ ........................................................................................................... 43
6 Myanmar Fitness Game
6
၉ ........................................................................................................................ 44
၁၀ .................................................................................................................... 45
၁၁ ............................................................................................................ 46
၁၂ ................................................................................................................... 47
၁၃ ............................................................................................................. 48
၁၄ ............................................................................................... 49
၁၅ ........................................................................................................................ 50
၁၆ ........................................................................................................................ 51
၁၇ ....................................................................................................................... 52
၁၈ ............................................................................................ 53
၁၉ .......................................................................................................... 54
၂၀ ........................................................................................................................ 55
၂၁ ...................................................................................................................... 56
၂၂ ......................................................................................................................... 57
၂၃ ........................................................................................................ 58
၂၄ ....................................................................................................................... 59
7 Myanmar Fitness Game
7
..................................................................................................................... 60
....................................................................... 60
..................................................................... 60
................................................................................... 62
၀ - ...................................................................... 62
- .......................................................................... 62
၀ .......................................................................................................................... 63
.................................................................................................................. 63
................................................................................................................ 63
............................................................................................ 63
(၅ - ................................................................................................. 64
၀ )........................................................................................... 65
၁ ၀ .................................................................................................................. 67
၂ .............................................................................................................. 67
၃ .................................................................................................... 67
၄ .............................................................................................................................. 67
8 Myanmar Fitness Game
8
၅ ...................................................................................................................... 68
၆ .................................................................................................................... 68
၇ ...................................................................................................................... 68
၈ ...................................................................................................................... 68
၉ .............................................................................................................................. 68
၁၀ ................................................................................................. 69
၁၁ ........................................................................................................... 69
၁၂ ၀ ................................................................................................................ 69
........................................................................................................................... 69
( ) ......................................................................................................... 70
........................................................................................................................... 71
.................................................................................................... 72
........................................................................................................ 73
၁ ........................................................................................................................... 74
၂ ၀ .............................................................................................................................. 74
၃ ........................................................................................................................... 75
9 Myanmar Fitness Game
9
၄ ( ၀ ) ........................................................................ 75
၅ (၀ ) ................................................................. 76
၆ ( ) .......................................................................... 76
၇ ( ) ................................................................................ 77
၈ ............................................................................................................................ 77
၉ -၀ ................................................................................................................... 78
၁၀ ............................................................................................................................ 78
၁၁ ......................................................................................................................... 78
............................................................................................................................. 79
(၆) - ................................................................................................... 80
.............................................................................................................. 81
............................................................................................... 82
...................................................................................................... 83
............................................................................................................................................. 85
10 Myanmar Fitness Game
10
Myamar Fitness Game - Fitness
Fitness
၀
၄ http://youtu.be/bVJ5IzA-dPI ( )
www.youtube.com/user/MyanmarFitnessGame download
၀
gym
11 Myanmar Fitness Game
11
၀
၀
၀
၁၀၀% ၀
၀
Happy Thingyan 2014
Myanmar Fitness Game ebook
၀ … myanmarfitnessgame@gmail.com
Myanmar Fitness Game (Fitness ) http://myanmarfitnessgame.wordpress.com
www.facebook.com/MyanmarFitnessGame
www.youtube.com/user/MyanmarFitnessGame
12 Myanmar Fitness Game
12
(၁) -
13 Myanmar Fitness Game
13
၁
Fitness
၀
၀
၀
14 Myanmar Fitness Game
14
- (ECTOMORPH)
၀
၀
(Frank Zane)
15 Myanmar Fitness Game
15
- (MESOMORPH)
Fitness
(Cardio)
(Arnold Schwarzenegger)
16 Myanmar Fitness Game
16
- ၀ (ENDOMORPH)
၀
Fitness
(Cardio)
(Jay Cutler)
17 Myanmar Fitness Game
17
၂
…
…
၁၀၆-
၆-
- ၆
၁၇၈- (၁၀၆+၇၂)
-၁၀၀
၅-
- ၅ ၆
-၁၃၀ (၁၀၀+၃၀)
18 Myanmar Fitness Game
18
…
BMI
၀
၁၀-
19 Myanmar Fitness Game
19
၃
Fitness
“ ”
၀
၀
20 Myanmar Fitness Game
20
၄
- - ( - - )
၀
“ ”
- - ( - - ) ၃၄-၂၄-၃၄
၃၄-
၂၄-၃၄ ၃၆-၂၄-၃၆
၃၄-၂၄-၃၄ ၃၆-၂၄-၃၆ ၃၆-၂၄-၃၆ ၃၄-
၂၄-၃၄ ...
၃၆-၂၄-၃၆
...
- - ( -
- ) ၃၂-၂၄-၃၂
... Fitness
...
21 Myanmar Fitness Game
21
၅ ( )
Fitness
(Muscle)
Fitness
၀
၀
…
22 Myanmar Fitness Game
22
(၂) -
23 Myanmar Fitness Game
23
Fitness
၀
၉-
၁၂-
၇-
၀ ၀
???
???
၀
24 Myanmar Fitness Game
24
၀
၀ ၀
၀
၀
၀
(
) ( ) ( )
( ) ( )
( )
( )
(၀ )
( )
25 Myanmar Fitness Game
25
Fitness
(၂-
၃-
26 Myanmar Fitness Game
26
(၃) -
27 Myanmar Fitness Game
27
၆-
၈-
၁၀-
၈- ၇-
၈-
၁၂- ၁-
၁၀- ၁၁-
၀
28 Myanmar Fitness Game
28
29 Myanmar Fitness Game
29
(၄) -
30 Myanmar Fitness Game
30
…
gym
31 Myanmar Fitness Game
31
၀
Fitness
၀
၀
1. Neck -
2. Shoulder -
3. Traps -
4. Biceps -
5. Triceps -
6. Forearm -
7. Chest -
8. Lats - ၀
9. Abs - ၀
10. Middle Back -
11. Lower Back -
12. Glutes -
13. Quads -
14. Hamstrings -
15. Calf -
32 Myanmar Fitness Game
32
Fitness
recovery
Fitness
၀
၀ ၁၂-
33 Myanmar Fitness Game
33
34 Myanmar Fitness Game
34
35 Myanmar Fitness Game
35
၂၄-
၁
၂
၃
၄
၅
၆
၇
၈
၉
၁၀
၁၁
၁၂
၁၃
၁၄
၁၅
၁၆
၁၇
၁၈
၁၉
၂၀
၂၁
၂၂
၂၃
၂၄
၂၄-
36 Myanmar Fitness Game
36
၁ ( ၀ )
37 Myanmar Fitness Game
37
၂ ( ၀ )
၆-
38 Myanmar Fitness Game
38
၃ ( ၀ )
၀
39 Myanmar Fitness Game
39
၄ ( )
( )
၉၀-
40 Myanmar Fitness Game
40
၅ ( )
-
41 Myanmar Fitness Game
41
၆ ( ၀ )
-
-
42 Myanmar Fitness Game
42
၇ )
(
)
၄၅-
၀
43 Myanmar Fitness Game
43
၈ )
44 Myanmar Fitness Game
44
၉ )
၁- ၂-
-
45 Myanmar Fitness Game
45
၁၀ )
၃-
၂-
-
၀
46 Myanmar Fitness Game
46
၁၁ )
(
47 Myanmar Fitness Game
47
၁၂ )
၀
48 Myanmar Fitness Game
48
၁၃ ၀ )
၀
၀
(၄၅-
၂-
49 Myanmar Fitness Game
49
၁၄ ၀ )
( )
( )
(၄၅-
50 Myanmar Fitness Game
50
၁၅ ၀ )
၀
51 Myanmar Fitness Game
51
၁၆ ( )
( )
၀
၀
52 Myanmar Fitness Game
52
၁၇ (၀ )
၀
53 Myanmar Fitness Game
53
၁၈ (၀ )
၀
54 Myanmar Fitness Game
54
၁၉ (၀ )
( )
၆-
၄၅-
၂-
(၉၀- )
55 Myanmar Fitness Game
55
၂၀ (၀ )
၄၅-
( ) ၂၅-
56 Myanmar Fitness Game
56
၂၁ (၀ )
( ၄၅-
(
)
၀
57 Myanmar Fitness Game
57
၂၂ (၀ )
၉၀-
၀
၄၅-
58 Myanmar Fitness Game
58
၂၃ ( )
၀ ၂-
59 Myanmar Fitness Game
59
၂၄ ( )
60 Myanmar Fitness Game
60
ေလကငခနး-၁ ေလကငခနး-၂ ေလကငခနး-၃ ေလကငခနး-၄ တနလၤာ
ၤ
ဗဒၶဟး
-
ၾကာသပေတး
ေလကငခနး-၁ ေလကငခနး-၂ ေလကငခနး-၃ ေလကငခနး-၄ တနလၤာ
ၤ
ဗဒၶဟး
ၾကာသပေတး
61 Myanmar Fitness Game
61
ၤ ၤ
၀
၂-
၂-
၀
62 Myanmar Fitness Game
62
၀ -
၆- ၁၀-
၁- ၂- ( )
၃-
-
၈- ၁၂
-၃၀ ၁- ( )
၃-
63 Myanmar Fitness Game
63
၀
(Reps) ၆-
၇- ၈-
(Sets) ၆- ၇- ၈-
(Rest Time) ၆- ၇- ၈-
-၃၀ ၂-
၃-
64 Myanmar Fitness Game
64
(၅ -
65 Myanmar Fitness Game
65
၀ )
၀
၀
-၁၂- ၀
66 Myanmar Fitness Game
66
၁ ၀
၂
၃
၄
၅
၆
၇
၈
၉
၁၀
၁၁
၁၂ ၀
67 Myanmar Fitness Game
67
၁ ၀
၀
၂
၃
၀
၄
68 Myanmar Fitness Game
68
၅
၆
၇
၈
၉
69 Myanmar Fitness Game
69
၁၀
၁၁
၁၂ ၀ ၀
ၤ
၀
70 Myanmar Fitness Game
70
( )
၀
-
(၁ - - -
(၂) - - -
(၃) - - -
(၄) - - -
(၅) - - -
(၆) - - -
(၇ - - -
(၈ - - -
(၉ - - -
71 Myanmar Fitness Game
71
၅- ၁၅- ၀
ၤ
၀
72 Myanmar Fitness Game
72
၀
၀
73 Myanmar Fitness Game
73
( )
...
...
၀ (၁၁)
74 Myanmar Fitness Game
74
၁
( )
၀
၂ ၀ ( )
၀ ၁၅-
၀
၀
75 Myanmar Fitness Game
75
၃
( )
ၤ
၁၀-
၀
၄ ( ၀ ) ( )
၀
၀
76 Myanmar Fitness Game
76
၅ (၀ ) ( )
၀
၀
၆ ( ) ( )
၀ ၀
77 Myanmar Fitness Game
77
၇ ( ) ( )
၀
၀
၈ ( )
၀
၈-
၁၀-
78 Myanmar Fitness Game
78
၉ -၀ (
)
၀
၁၀ ( ၀ )
(
၁၁ (
)
79 Myanmar Fitness Game
79
၁၅- -၂၀
၀
80 Myanmar Fitness Game
80
(၆) -
81 Myanmar Fitness Game
81
၀
82 Myanmar Fitness Game
82
ဒတယလ တတယလ စတတလ ကယအေလးခန လညပငး ရင ခါး တငပါး လကေမာငး (ဘယ) လကေမာငး (ညာ) လကဖ (ဘယ) လကဖ (ညာ) လကေကာက၀တ (ဘယ) လကေကာက၀တ (ညာ) ေပါင (ဘယ) ေပါင (ညာ) ေျခသလး (ဘယ) ေျခသလး (ညာ) ေျခကငး၀တ (ဘယ) ေျခကငး၀တ (ညာ)
83 Myanmar Fitness Game
83
စဥ ေန စြ မနကစာ ေန လညစာ ညေနစာ ၁ ၂ ၃ ၄ ၅ ၆ ၇ ၈ ၉ ၁၀ ၁၁ ၁၂ ၁၃ ၁၄ ၁၅ ၁၆ ၁၇ ၁၈ ၁၉ ၂၀
84 Myanmar Fitness Game
84
စဥ ေန စြ မနကစာ ေန လညစာ ညေနစာ ၂၁ ၂၂ ၂၃ ၂၄ ၂၅ ၂၆ ၂၇ ၂၈ ၂၉ ၃၀ ၃၁
85 Myanmar Fitness Game
85
Fitness ...
(၁
(၂
Overtraining
(၃)
၀
(၄) ၀ ၇- ၈-
၆-
86 Myanmar Fitness Game
86
(၅)
(၆) ၂-
၄- ၆- ၀
၁-
Fitness …
87 Myanmar Fitness Game
87
၀
၀ Fitness
Myanmar Fitness Game
Recommended