Mvmnt: Home Workout Plans

ืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
+1Kโ€
ื”ื•ืจื“ื•ืช
ืกื™ื•ื•ื’ ืชื•ื›ืŸ
PEGI 3โ€
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
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ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

ืื™ืžื•ื ื™ื ื‘ื™ืชื™ื™ื ืขื ืื™ืžื•ืŸ ื‘ื–ืžืŸ ืืžืช - ื”ื›ื ืก ืœื›ื•ืฉืจ ืžื”ื‘ื™ืช ืขื ื”ืžืืžืŸ ื”ืื™ืฉื™ ืฉืœืš! Mvmnt ืขื•ืฉื” ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืคืฉื•ื˜ื”, ืžื”ื ื” ื•ื™ืขื™ืœื” ืœื›ื•ืœื. ื‘ื™ืŸ ืื ืืชื” ืžืชื—ื™ืœ ืื• ื—ื•ื–ืจ ืœื›ื•ืฉืจ, ื”ืžืืžื ื™ื ื”ื™ื“ื™ื“ื•ืชื™ื™ื ืฉืœื ื• ื•ื”ื˜ื›ื ื•ืœื•ื’ื™ื” ื”ืžื•ืคืขืœืช ืขืœ ื™ื“ื™ ื‘ื™ื ื” ืžืœืื›ื•ืชื™ืช ื ื•ืชื ื™ื ืœืš ืžื•ื˜ื™ื‘ืฆื™ื” ื•ืชื ื•ืขื”. ืชื”ื ื” ืžืื™ืžื•ื ื™ื ืงืฆืจื™ื ืฉืžืชืื™ืžื™ื ืœื™ื•ื ื”ืขืžื•ืก ืฉืœืš, ื”ื›ืœ ืžื”ื ื•ื—ื•ืช ืฉืœ ื‘ื™ืชืš (ืื™ืŸ ืฆื•ืจืš ื‘ื—ื“ืจ ื›ื•ืฉืจ).

ืชื›ื•ื ื•ืช ื•ื™ืชืจื•ื ื•ืช ืขื™ืงืจื™ื™ื:

๐Ÿ  ื”ืชืืžืŸ ืœืคื™ ืœื•ื— ื”ื–ืžื ื™ื ืฉืœืš: ื›ื•ืฉืจ ื‘ื™ืชื™ ืงืœ. ื“ืœื’ ืขืœ ื”ื”ืžื•ื ื™ื. ื”ืชืืžืŸ ื‘ื›ืœ ืžืงื•ื ื•ื‘ื›ืœ ื–ืžืŸ ืฉื ื•ื— ืœืš ืขื ื”ืคืขืœื•ืช ืžื”ื™ืจื•ืช (ืงืฆืจื•ืช ื›ืžื• 5-10 ื“ืงื•ืช) ืฉืชื•ื›ืœ ืœืขืฉื•ืช ื‘ืกืœื•ืŸ ืฉืœืš. ืื™ืŸ ืฆื•ืจืš ื‘ื—ื“ืจ ื›ื•ืฉืจ ืื• ื‘ืฆื™ื•ื“.

๐Ÿค– ืื™ืžื•ืŸ ืžื‘ื•ืกืก ื‘ื™ื ื” ืžืœืื›ื•ืชื™ืช: ืžืืžืŸ ืื™ืฉื™ ื‘ื‘ื™ืช. ืžืืžืŸ ื”ื‘ื™ื ื” ื”ืžืœืื›ื•ืชื™ืช ื”ื—ื›ื ืฉืœ Mvmnt ื ื•ืชืŸ ืœืš ืžืฉื•ื‘ ื‘ื–ืžืŸ ืืžืช ืขืœ ื”ืฆื•ืจื” ื•ื”ื˜ื›ื ื™ืงื” ืฉืœืš. ืงื‘ืœ ืชื™ืงื•ื ื™ื ืขื“ื™ื ื™ื ื•ืขื™ื“ื•ื“ ื‘ืืžืฆืข ื”ืื™ืžื•ืŸ, ืžืžืฉ ื›ืžื• ืžืืžืŸ ืฉืžื ื—ื” ืื•ืชืš ืื—ื“ ืขืœ ืื—ื“, ื•ืขื•ื–ืจ ืœืš ืœื”ืชืืžืŸ ื‘ืฆื•ืจื” ื‘ื˜ื•ื—ื” ื•ื™ืขื™ืœื”.

๐Ÿ’ช ืชื•ื›ื ื™ื•ืช ื™ื“ื™ื“ื•ืชื™ื•ืช ืœืžืชื—ื™ืœื™ื: ื”ืชื—ืœ ื‘ืขื‘ื•ื“ื” ื‘ื‘ื™ื˜ื—ื•ืŸ. ืœื ื‘ื˜ื•ื—ื™ื ืžืื™ืคื” ืœื”ืชื—ื™ืœ? ื‘ื—ืจ ืžืชื•ืš ืชื•ื›ื ื™ื•ืช ืื™ืžื•ืŸ ืžื•ื“ืจื›ื•ืช ื”ืžื™ื•ืขื“ื•ืช ืœืžืชื—ื™ืœื™ื ื•ืœืžืฉืชืžืฉื™ื ื™ื•ืžื™ื•ืžื™ื™ื. ื›ืœ ืชื•ื›ื ื™ืช ืขื•ืœื” ื‘ื”ื“ืจื’ื” ื‘ืขื•ืฆืžืชื”, ื›ืš ืฉืืชื” ืžืชืงื“ื ื‘ืงืฆื‘ ืฉืœืš. ื”ื˜ื•ืŸ ื”ืžื ื™ืข ืฉืœ Mvmnt ื™ื’ืจื•ื ืœืš ืœื”ืจื’ื™ืฉ ืจืฆื•ื™ - ื‘ืœื™ ื”ืคื—ื“ื”, ืจืง ืชืžื™ื›ื”.

๐Ÿง  ืื™ืžื•ืŸ ื—ื›ื ืžื‘ื•ืกืก ื‘ื™ื ื” ืžืœืื›ื•ืชื™ืช: ื”ืชืืžืŸ ื‘ืฆื•ืจื” ื—ื›ืžื” ื™ื•ืชืจ ืขื ืžืฉื•ื‘ ื—ื›ื ื•ืชื•ื›ื ื™ื•ืช ืื™ืžื•ืŸ ืžื•ืชืืžื•ืช ืื™ืฉื™ืช ื”ืžื•ืชืืžื•ืช ืœืžื˜ืจื•ืช, ืœืจืžืช ื”ื›ื•ืฉืจ ื•ืœืœื•ื— ื”ื–ืžื ื™ื ืฉืœืš.

๐Ÿ“Š ืžืขืงื‘ ืื—ืจ ืื™ืžื•ื ื™ื ื•ื”ืชืงื“ืžื•ืช: ืจืื” ืืช ื”ืฉื™ืคื•ืจ ืฉืœืš. ื›ืœ ืžืคื’ืฉ ื ื—ืฉื‘ ืœืžื˜ืจื•ืชื™ืš - ืคืฉื•ื˜ื• ื›ืžืฉืžืขื•! ื”ืืคืœื™ืงืฆื™ื” ืกื•ืคืจืช ืื•ื˜ื•ืžื˜ื™ืช ืืช ื”ื—ื–ืจื•ืช ืฉืœืš ื•ืขื•ืงื‘ืช ืื—ืจ ื”ื‘ื™ืฆื•ืขื™ื ืฉืœืš. ืฆืคื” ื‘ืกื˜ื˜ื™ืกื˜ื™ืงื•ืช ืื™ืžื•ืŸ ืžืคื•ืจื˜ื•ืช, ื–ื›ื” ื‘ืชื’ื™ ื”ื™ืฉื’ื™ื ื•ื‘ื ื” ืืช "ืฆื™ื•ืŸ ื”-Mvmnt" ืฉืœืš ื›ืฉืืชื” ืžื’ื™ืข ืœืฉื™ื ืื™ืฉื™ ื—ื“ืฉ. ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื” ืขืœ ื™ื“ื™ ืจืื™ื™ืช ื”ื”ืชืงื“ืžื•ืช ืฉืœืš ืœืื•ืจืš ื–ืžืŸ

๐ŸŒŸ ืžื’ื•ื•ืŸ ืกื’ื ื•ื ื•ืช ืื™ืžื•ืŸ: ืœืขื•ืœื ืืœ ืชืฉืชืขืžื. ื™ื•ื’ื”, HIIT, ืื™ืžื•ื ื™ ื›ื•ื—, ืคื™ืœืื˜ื™ืก, ื ื™ื™ื“ื•ืช, ืžื“ื™ื˜ืฆื™ื” ื•ืขื•ื“ - ื”ื›ืœ ื‘ืืคืœื™ืงืฆื™ื” ืื—ืช. ื‘ืกืคืจื™ื™ื” ืฉืœ Mvmnt ื™ืฉ ืื™ืžื•ื ื™ื ืœื›ืœ ืžืฆื‘ ืจื•ื— ื•ืจืžืช ื›ื•ืฉืจ, ื›ืš ืฉืชื•ื›ืœ ืœืขืจื‘ื‘ ืืช ื”ืฉื’ืจื” ืฉืœืš ื•ืœืžืฆื•ื ืืช ืžื” ืฉืืชื” ื ื”ื ื” ืžืžื ื• (ืขื ืื™ืžื•ื ื™ื ื—ื“ืฉื™ื ืฉืžืชื•ื•ืกืคื™ื ื‘ืื•ืคืŸ ืงื‘ื•ืข).

ื ื’ื™ืฉ ื•ื ื•ื—: Mvmnt ืžื™ื•ืขื“ ืœื—ื™ื™ื ื”ืืžื™ืชื™ื™ื - ื”ืชืืžื” ืฉืœ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืœืœื•ื— ื–ืžื ื™ื ืขืžื•ืก. ืชื”ื ื” ืžื”ื’ืžื™ืฉื•ืช ืฉืœ ืื™ืžื•ืŸ ื‘ืชื ืื™ื ืฉืœืš, ื‘ื™ืŸ ืื ื™ืฉ ืœืš 5 ื“ืงื•ืช ื‘ื‘ื•ืงืจ ืื• 30 ื“ืงื•ืช ืื—ืจื™ ื”ืขื‘ื•ื“ื”. ื”ื’ื™ืฉื” ื”ื™ื“ื™ื“ื•ืชื™ืช ื•ื”ืžื ื™ืขื” ืฉืœ ื”ืืคืœื™ืงืฆื™ื” ืขื•ื–ืจืช ืœืš ืœื‘ื ื•ืช ื”ืจื’ืœื™ื ื‘ืจื™ืื™ื ืžื‘ืœื™ ืœื”ืจื’ื™ืฉ ืžื•ืฆืฃ.

ื”ื•ืจื“ ืืช Mvmnt ืขื›ืฉื™ื• ื•ื”ืชื—ืœ ืืช ืชืงื•ืคืช ื”ื ื™ืกื™ื•ืŸ ื‘ื—ื™ื ื ืœืžืฉืš 7 ื™ืžื™ื ื›ื“ื™ ืœื—ื•ื•ืช ื“ืจืš ื—ื›ืžื” ื•ืžื ื™ืขื” ื™ื•ืชืจ ืœื”ืชืืžืŸ ื‘ื‘ื™ืช. ื”ื’ื™ืข ื”ื–ืžืŸ ืœื”ืชืงื“ื ื‘ืฆื•ืจื” ื—ื›ืžื” ื™ื•ืชืจ, ืœื”ืจื’ื™ืฉ ื‘ื›ื•ืฉืจ ื•ืœื”ื ื•ืช ื‘ืžืกืข ื”ื›ื•ืฉืจ ืฉืœืš! ๐Ÿš€



ืกื’ื ื•ื ื•ืช ืื™ืžื•ืŸ ื›ืœื•ืœื™ื:
ืžืฉืงืœ ื’ื•ืฃ ื•ื—ื•ื–ืง ืžืฉืงื•ืœื•ืช

ืงืจื“ื™ื• ื•-HIIT

ื™ื•ื’ื” ื•ืคื™ืœืื˜ื™ืก

ื ื™ื™ื“ื•ืช ื•ืžืชื™ื—ื”

ืžื“ื™ื˜ืฆื™ื” ื•ื”ืชืื•ืฉืฉื•ืช

ื”ืœื™ื›ื•ืŸ, ืื•ืคื ื™ื™ื ื•ืฉื•ืจื•ืช



ืชืžื™ื›ื” ื‘-Wear OS: ื—ื‘ืจ ืืช ื”ืฉืขื•ืŸ ื”ื—ื›ื Wear OS ืฉืœืš ื›ื“ื™ ืœืขืงื•ื‘ ืื—ืจ ืงืฆื‘ ื”ืœื‘ ืฉืœืš ื•ืœืกื ื›ืจืŸ ืืช ื”ืชืงื“ืžื•ืช ื”ืื™ืžื•ืŸ ื‘ืฆื•ืจื” ื—ืœืงื” ื‘ื™ืŸ ื”ืžื›ืฉื™ืจื™ื ืฉืœืš.

ื”ืชื—ืœ ื”ื™ื•ื
ื”ืฆื˜ืจืคื• ืœืืœืคื™ื ื‘ื‘ื ื™ื™ืช ืฉื’ืจื” ื‘ืจื™ืื” ื•ืžืื•ื–ื ืช ื™ื•ืชืจ.

ื”ื•ืจื“ ืืช Mvmnt ื•ื”ืชื—ืœ ืืช ืชืงื•ืคืช ื”ื ื™ืกื™ื•ืŸ ื‘ื—ื™ื ื ืœืžืฉืš 7 ื™ืžื™ื ื›ื“ื™ ืœื—ื•ื•ืช ื“ืจืš ื—ื›ืžื” ื•ืžื ื™ืขื” ื™ื•ืชืจ ืœื”ืชืืžืŸ ื‘ื‘ื™ืช. ื–ื” ื”ื–ืžืŸ ืœื–ื•ื–, ืœื”ืจื’ื™ืฉ ื‘ื›ื•ืฉืจ ื•ืœื”ื ื•ืช ืขื ืžืกืข ื”ื›ื•ืฉืจ ืฉืœืš!

ืžื ื•ื™ื™ื ื–ืžื™ื ื™ื ืžื“ื™ ื—ื•ื“ืฉ ืื• ืฉื ืชื™. ืžืชื—ื“ืฉ ืื•ื˜ื•ืžื˜ื™ืช ืขื“ ืœื‘ื™ื˜ื•ืœ.
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
2 ื‘ืื•ืงืณ 2025

ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ืœื ืžืชื‘ืฆืข ืฉื™ืชื•ืฃ ื ืชื•ื ื™ื ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืคืจื˜ื™ื ืื™ืฉื™ื™ื, ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื•ื‘ื™ืฆื•ืขื™ ื”ืืคืœื™ืงืฆื™ื” ื•ืžื–ื”ื” ื”ืžื›ืฉื™ืจ ืื• ืžื–ื”ื™ื ืื—ืจื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ืื™ ืืคืฉืจ ืœืžื—ื•ืง ืืช ื”ื ืชื•ื ื™ื

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