0 Myanmar Fitness Game

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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

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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

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- 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

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MYANMAR FITNESS GAME

(၁) -

(၂) -

(၃) -

(၄) -

(၅ -

(၆) -

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MYANMAR FITNESS GAME

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(၁) - ................................................................................................... 12

၁ ........................................................................................ 13

- (ECTOMORPH) ...................................................................................................... 14

- (MESOMORPH) ................................................... 15

- ၀ (ENDOMORPH) ....................................................................................................... 16

၂ .................................................................... 17

၃ ...................................................................................... 19

၄ .................................... 20

၅ ( ) .................................................. 21

(၂) - ................................................................................... 22

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(၃) - ........................................................................................................ 26

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(၄) - .................................................................................................... 29

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၁ ......................................................................................................... 36

၂ ......................................................................................... 37

၃ ........................................................................................ 38

၄ .......................................................................................... 39

၅ ............................................................................................... 40

၆ .................................................................................................... 41

၇ ................................................................................................................................. 42

၈ ........................................................................................................... 43

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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

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၀ - ...................................................................... 62

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(၅ - ................................................................................................. 64

၀ )........................................................................................... 65

၁ ၀ .................................................................................................................. 67

၂ .............................................................................................................. 67

၃ .................................................................................................... 67

၄ .............................................................................................................................. 67

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၅ ...................................................................................................................... 68

၆ .................................................................................................................... 68

၇ ...................................................................................................................... 68

၈ ...................................................................................................................... 68

၉ .............................................................................................................................. 68

၁၀ ................................................................................................. 69

၁၁ ........................................................................................................... 69

၁၂ ၀ ................................................................................................................ 69

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( ) ......................................................................................................... 70

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၁ ........................................................................................................................... 74

၂ ၀ .............................................................................................................................. 74

၃ ........................................................................................................................... 75

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၄ ( ၀ ) ........................................................................ 75

၅ (၀ ) ................................................................. 76

၆ ( ) .......................................................................... 76

၇ ( ) ................................................................................ 77

၈ ............................................................................................................................ 77

၉ -၀ ................................................................................................................... 78

၁၀ ............................................................................................................................ 78

၁၁ ......................................................................................................................... 78

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(၆) - ................................................................................................... 80

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10 Myanmar Fitness Game

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Myamar Fitness Game - Fitness

Fitness

၀

၄ http://youtu.be/bVJ5IzA-dPI ( )

www.youtube.com/user/MyanmarFitnessGame download

၀

gym

11 Myanmar Fitness Game

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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

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(၁) -

13 Myanmar Fitness Game

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၁

Fitness

၀

၀

၀

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- (ECTOMORPH)

၀

၀

(Frank Zane)

15 Myanmar Fitness Game

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- (MESOMORPH)

Fitness

(Cardio)

(Arnold Schwarzenegger)

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- ၀ (ENDOMORPH)

၀

Fitness

(Cardio)

(Jay Cutler)

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၂

…

…

၁၀၆-

၆-

- ၆

၁၇၈- (၁၀၆+၇၂)

-၁၀၀

၅-

- ၅ ၆

-၁၃၀ (၁၀၀+၃၀)

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…

BMI

၀

၁၀-

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၃

Fitness

“ ”

၀

၀

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၄

- - ( - - )

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“ ”

- - ( - - ) ၃၄-၂၄-၃၄

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၂၄-၃၄ ၃၆-၂၄-၃၆

၃၄-၂၄-၃၄ ၃၆-၂၄-၃၆ ၃၆-၂၄-၃၆ ၃၄-

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... Fitness

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၅ ( )

Fitness

(Muscle)

Fitness

၀

၀

…

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(၂) -

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Fitness

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Fitness

(၂-

၃-

26 Myanmar Fitness Game

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(၃) -

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၆-

၈-

၁၀-

၈- ၇-

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၁၀- ၁၁-

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(၄) -

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…

gym

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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 -

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Fitness

recovery

Fitness

၀

၀ ၁၂-

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35 Myanmar Fitness Game

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၂၄-

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၂

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၅

၆

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၈

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၁၀

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၂၄-

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၁ ( ၀ )

37 Myanmar Fitness Game

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၂ ( ၀ )

၆-

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၃ ( ၀ )

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၄ ( )

( )

၉၀-

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၅ ( )

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၆ ( ၀ )

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(

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45 Myanmar Fitness Game

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46 Myanmar Fitness Game

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(

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52 Myanmar Fitness Game

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၁၇ (၀ )

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53 Myanmar Fitness Game

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၁၈ (၀ )

၀

54 Myanmar Fitness Game

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၁၉ (၀ )

( )

၆-

၄၅-

၂-

(၉၀- )

55 Myanmar Fitness Game

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၂၀ (၀ )

၄၅-

( ) ၂၅-

56 Myanmar Fitness Game

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၂၁ (၀ )

( ၄၅-

(

)

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57 Myanmar Fitness Game

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၂၂ (၀ )

၉၀-

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၂၃ ( )

၀ ၂-

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၂၄ ( )

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ေ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

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၀

62 Myanmar Fitness Game

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-၃၀ ၁- ( )

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(Reps) ၆-

၇- ၈-

(Sets) ၆- ၇- ၈-

(Rest Time) ၆- ၇- ၈-

-၃၀ ၂-

၃-

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(၅ -

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(၆) - - -

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(၈ - - -

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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)

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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

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စဥ ေန စြ မနကစာ ေန လညစာ ညေနစာ ၂၁ ၂၂ ၂၃ ၂၄ ၂၅ ၂၆ ၂၇ ၂၈ ၂၉ ၃၀ ၃၁

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Fitness ...

(၁

(၂

Overtraining

(၃)

၀

(၄) ၀ ၇- ၈-

၆-

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(၅)

(၆) ၂-

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၁-

Fitness …

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၀

၀ Fitness

Myanmar Fitness Game