1.นอนราบกับพื้น แล้วปั่นจักรยานอากา

1. lie flat on the floor and then cycling the air by spinning the soon spun slowly spinning slow, because of the ban, it added a brisk muscular, grown even more or to become a pork leg. 2. seat tilt 45 degrees or 1 kg heavy weights tied onto legs on either side, and then with abdominal leg raises kreng, up to 20 times, when the most recent change to the private placement or bound the other side and then lift up and down as well. This port should be done 3 set should be done once a week for 2-3 days. The initial interval should be done slowly to first so that your body can adjust to free weights.

1. Lie flat on the floor And cyclists on the air. Do not tumble blender recently by slow spinning slowly increases the calf muscles to grow even more. Or a pork to it
2. Place the seat tilted 45 degrees or 1 kg heavier weights tied legs on either side. Then tighten the abdomen and legs up to 20 times faster when the spell was changed to place or tied at the side and lifted up into the same position, this should do 3 sets should be done 2-3 days in. The first should be done slowly to first. To the body to adapt to the Warlock.

1. Lie down on the floor and cycling air tight. By spinning fast. Don't spin slowly because การปั่น slowly increasing the calf muscles to grow even more. Or become pork it
2.Leaning 45 degrees, paste, or tie 1 kg weight weight on the leg side. Then abdominal contraction and lift it up and down quickly 20 times. When complete, it change the weights to or bound at the sides and up down, too. You should do 3.Should do a week 2-3 days. The early start to slowly go. So the body can adapt to the Magi