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Runners Need Strength TrainingโThese 10 Exercises Twice a Week Are All You Need
Run faster and more efficiently with these moves.
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ๅบ็ฃใใใ1000ไธๅ ้ๅฝไผๆฅญโไธ็ๆไฝโๅบ็็ใฎๆนๅใชใใ ไปไผๆฅญใธๆณขๅใ
ๅฐๆนพ็ฉบ่ปใF-16ๆฆ้ๆฉใซ่ตคๅค็ท่ฟฝๅฐพใIRSTใๅฐๅ ฅ! ่ช็ฉบๆฆๅๅผทๅใธ
ใๅใฎ่ทๅ ดใง็ต้จใใใใใใใใใใๅธธ่ญใใใจ่จใๅนดไธใฎๅพ่ผฉโใใใชๅพ่ผฉใๆฅญๅ็จใฟใใฌใใใ็ดๅคฑใใ็ตๆ
ใๆฅๆฌใตใใซใผ็ใฎๆฒๅใ ใๆฅๆฌไปฃ่กจใซๅฑใใโๅ ฌๅผ็บ่กจโใซ้ๅฝใกใใฃใขใใใใคใใ็ถๆ ใฏๆทฑๅปใ ใฃใใ
็ตฆๆฒนไธ่ฆใง257km่ตฐใ?ใ็ณใ็ฉใใใใใคใใๆฐๅใ่ปฝใใณใ็บๅฃฒ!ใe-ใใคใผใใ ใซใผใดใใe-ใขใใฌใผใ็นๅพดใฏ?็บ่กจไผใง่ชใใใใณใใจใฏ
ใ้ธๆ็ต็คๆฆใๅ ้ฆใฎๆผ่ชฌใง่ก่ญฐ้ข้ธๆใฎ่กๆนใๅใใ? ็ดๆฅๅๆใง่ฆใใๅ ๅขใปๆฆ็ฅใป็ฉบๆฐๆ ๆณจ็ฎใใคใณใใฏใๅ ดๆใใ่ด่กใใใตใใใใ ่ชๆฐใปไธญ้ใปๅ ฑ็ฃใป็คพๆฐใปใฟใใใๅ ้ฆใ่ฟฝใ! ๅ็ทจใ
ๆทฑๆตทใฎ้ซ็ด้ญใใใฐใญ ่ฟๅคงใไธ็ๅใฎๅฎๅ จ้คๆฎๆๅ ๅณใฏใ็ตถๅใ
้ๅ ็ฑใใใพใพๅนดๅงใฎใใใใคใธใ33ๆฃ็ผๆ ๅ ้ฃฒ้ฃๅบไธปใซๆ็ฝชๅคๆฑบ
ใๆขๅต!ใใคใในใฏใผใใใคใณใฐใฑใขใฉใผ้จๅใงไธก่ฆชใๅฃฐๆใๅญใฉใใใกใฎๆชๆฅใจๅฐๅณใใ๏ผๅ จๆ
็ฐ๏จๅฒ้ๆฐใ่ชญใๆฐใใชใใใไฝใฎ่ถณใใซใใ็ซๆฒ็ณปไธญ้่ญฐๅกใฎๅฃฐ็ดนไป ้็ฐไฝณๅฝฆๆฐใฎ็ทๆฅใกใใปใซ
๏ผด๏ผจ๏ผฅ ๏ผก๏ผฌ๏ผฆ๏ผฅ๏ผฅใ็ ใใชใณใฎใใใฏใใณใๆไปฃใฎโๆฅต่ฒงโใๅ้กงใใใขใผ่กใใฎใซไฝๅๅใใๆใฃใฆใชใใฃใใ
่ตคๆๅง่ชๅ้กใๅคใใใใใๅพใ่ณผ่ชญใใๆญใฃใใๆจใฟใ่ฒทใใๅไฝๅฅไธๆฐๅฎฟๅบ้ทใไผ่ฆ
ใๅจไฝ่ ใ่ชใใใขใกใชใซใฎใใพใไฝไบใๆๆฅใฏๆใ่บซใงใใใธใงใผใณใปในใผ
็ช็ถ็บ่กจใใใๅคงๆๆขใใพใใ?ใไพJใซๅผทๅใชๅณๆนโฆๆฐใใชๅฝน่ทใซใๆใใใใใฌๅฑ้ใ
ใใใใปๅฑฑๆฌๅคช้ไปฃ่กจ ๆน้่ปขๆใงๅใฎ่ก้ ญๆผ่ชฌใ้บ่จใ ใจๆใฃใฆ่ใใฆใใใใใคใใใฎๅงฟใ
ๅ็ฉใฎไธๅฏฉใชๆญปไฝ ่ฟ ้ใซ่ชฟๆปใธ ๅผ็็่ญฆใจ็็ฃๅปๅธซไผใๅ จๅฝใงๅใฎๅๅฎ
ใใฉใใฎ็พไบบๅฅณๅชใใจๆใฃใใใใซใผใชใณใฐ่คๆพคไบๆใฎ็ใใ็ฝใฏใณใๅงฟใซSNSใใใคใใใตใ ใใจ้ฐๅฒๆฐ้ใใใใๅฌๅญฃไบ่ผชใ
ๅคงๅใปๆ้194ใญใญๆญปไบกไบๆ ็ฆๅฒก้ซๆคใๆ้ซ่ฃใซไธๅ ๅฑ้บ้่ปขใ่ชใใชใใฃใๆง่จดๅฏฉๅคๆฑบใไธๆใจใใฆ
ๅทจไบบใปใใซใใใฏใ้ช็ฅใปใใฃใใคใใผใไธญๆฅใปใตใใผใ ๅ ฑใใใใชใๆฐๆฆๅใฎใใณใใฎๅฎๅ
ใฌใฏใตในๆฐๅใFRใปใใณใ็บๅฃฒใซๅ้ฟๆฎบๅฐ! ๆไธ็ดใใใ96ไธๅใชใใฏใใ ใใฉใ่ฃ ๅใ่ฑช่ฏใใ้ซ็ดๆๅขใใใใฎๅฃฐใ! ๅ จ้ท4.7mใใใฃใซโๆฐใใชใใถใคใณโๆก็จ! ๅฟ ่ฆๅๅใใใใISใๆๅฎใขใใซใซๆณจ็ฎ!
ใใในใฆ1ไบบใง้ฃในใใ้ฎๆใฎ็ท ็ผใ่ๅบ ็่8kgๆถใใ
้ซ็ฅๆฑ็ใ่ฆใใๅคใๅคง้บปใ้ ใใฎไธญใงไธ็ชๅฑ้บใชใใฎใฏ? ๅณ็ญใไฟบใ่จใใใ ใใ้้ใใชใใ
ๅฝๅ ฌ็ซๅคงๅญฆไบๆฌก่ฉฆ้จใๅฟ้ก่ ใฏๅๅนดๅฒใใงๅ็ใฏ3ใป8ๅ
88ๆญณใป้ค่ๅญๅธๅ ็ใฎๆใใๅคไฝ้จใใ่ใใใ็ ้ขใจใฎใใใใใไปใๅใๆนใใใใใใใๆใใใใชใใฃใใใใใใใซโฆใ
ไปๆ70ๆญณใฎๆต ็ฐ็พไปฃๅญ ้ๆฆ่ฟใใๅฐๆณไปๆฅๅญใจใฎใทใงใใใซใใ่ฅใๅฏๆใใใ่ฅใใฆ็ด ๆตใใฎๅฃฐ
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