{"id":6,"date":"2026-05-07T04:46:13","date_gmt":"2026-05-07T04:46:13","guid":{"rendered":"https:\/\/naowittaya23.lnb-elearning.go.th\/?p=6"},"modified":"2026-05-07T06:45:38","modified_gmt":"2026-05-07T06:45:38","slug":"cardio","status":"publish","type":"post","link":"https:\/\/naowittaya23.lnb-elearning.go.th\/index.php\/2026\/05\/07\/cardio\/","title":{"rendered":"5 \u0e17\u0e48\u0e32\u0e22\u0e2d\u0e14\u0e19\u0e34\u0e22\u0e21\u0e2a\u0e33\u0e2b\u0e23\u0e31\u0e1a\u0e01\u0e32\u0e23\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22\u0e17\u0e35\u0e48\u0e1a\u0e49\u0e32\u0e19"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0e43\u0e19\u0e22\u0e38\u0e04\u0e17\u0e35\u0e48\u0e40\u0e27\u0e25\u0e32\u0e40\u0e1b\u0e47\u0e19\u0e2a\u0e34\u0e48\u0e07\u0e21\u0e35\u0e04\u0e48\u0e32 \u0e01\u0e32\u0e23\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22\u0e17\u0e35\u0e48\u0e1a\u0e49\u0e32\u0e19\u0e08\u0e36\u0e07\u0e40\u0e1b\u0e47\u0e19\u0e17\u0e32\u0e07\u0e40\u0e25\u0e37\u0e2d\u0e01\u0e17\u0e35\u0e48\u0e14\u0e35\u0e40\u0e22\u0e35\u0e48\u0e22\u0e21 \u0e1a\u0e17\u0e04\u0e27\u0e32\u0e21\u0e19\u0e35\u0e49\u0e08\u0e30\u0e19\u0e33\u0e40\u0e2a\u0e19\u0e2d 5 \u0e17\u0e48\u0e32\u0e22\u0e2d\u0e14\u0e19\u0e34\u0e22\u0e21\u0e17\u0e35\u0e48\u0e17\u0e33\u0e44\u0e14\u0e49\u0e07\u0e48\u0e32\u0e22\u0e46 \u0e42\u0e14\u0e22\u0e44\u0e21\u0e48\u0e15\u0e49\u0e2d\u0e07\u0e21\u0e35\u0e2d\u0e38\u0e1b\u0e01\u0e23\u0e13\u0e4c&#8230;<\/p>\n\n\n\n<div class=\"wp-block-cover\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"466\" class=\"wp-block-cover__image-background wp-image-8\" alt=\"\u0e04\u0e19\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22\u0e17\u0e35\u0e48\u0e1a\u0e49\u0e32\u0e19\u0e17\u0e48\u0e32 Squat\" src=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG02.jpg\" data-object-fit=\"cover\" srcset=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG02.jpg 700w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG02-300x200.jpg 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\"><\/span><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center has-large-font-size wp-block-paragraph\"><\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 \u0e17\u0e48\u0e32\u0e22\u0e2d\u0e14\u0e19\u0e34\u0e22\u0e21\u0e2a\u0e33\u0e2b\u0e23\u0e31\u0e1a\u0e01\u0e32\u0e23\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22\u0e17\u0e35\u0e48\u0e1a\u0e49\u0e32\u0e19<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0e2a\u0e04\u0e27\u0e2d\u0e17 (Squat)<\/strong><\/p>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"453\" src=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG04-1.jpg\" alt=\"\" class=\"wp-image-12 size-full\" srcset=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG04-1.jpg 700w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG04-1-300x194.jpg 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"wp-block-paragraph\">\u0e17\u0e48\u0e32\u0e19\u0e35\u0e49\u0e0a\u0e48\u0e27\u0e22\u0e2a\u0e23\u0e49\u0e32\u0e07\u0e04\u0e27\u0e32\u0e21\u0e41\u0e02\u0e47\u0e07\u0e41\u0e23\u0e07\u0e43\u0e2b\u0e49\u0e01\u0e31\u0e1a\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e02\u0e32\u0e41\u0e25\u0e30\u0e01\u0e49\u0e19 \u0e27\u0e34\u0e18\u0e35\u0e17\u0e33\u0e04\u0e37\u0e2d\u0e22\u0e37\u0e19\u0e41\u0e22\u0e01\u0e40\u0e17\u0e49\u0e32&#8230;<\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u0e27\u0e34\u0e14\u0e1e\u0e37\u0e49\u0e19 (Push-Up)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"597\" src=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-1024x597.webp\" alt=\"\" class=\"wp-image-13\" srcset=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-1024x597.webp 1024w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-300x175.webp 300w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-768x448.webp 768w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up.webp 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0e0a\u0e48\u0e27\u0e22\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e2d\u0e01\u0e41\u0e25\u0e30\u0e41\u0e02\u0e19<br><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0e27\u0e32\u0e07\u0e21\u0e37\u0e2d\u0e43\u0e2b\u0e49\u0e01\u0e27\u0e49\u0e32\u0e07\u0e01\u0e27\u0e48\u0e32\u0e0a\u0e48\u0e27\u0e07\u0e44\u0e2b\u0e25\u0e48\u0e40\u0e25\u0e47\u0e01\u0e19\u0e49\u0e2d\u0e22<br><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0e40\u0e01\u0e23\u0e47\u0e07\u0e2b\u0e19\u0e49\u0e32\u0e17\u0e49\u0e2d\u0e07\u0e15\u0e25\u0e2d\u0e14\u0e40\u0e27\u0e25\u0e32<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0e01\u0e32\u0e23\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22\u0e17\u0e35\u0e48\u0e1a\u0e49\u0e32\u0e19\u0e2d\u0e22\u0e48\u0e32\u0e07\u0e2a\u0e21\u0e48\u0e33\u0e40\u0e2a\u0e21\u0e2d \u0e40\u0e1e\u0e35\u0e22\u0e07\u0e27\u0e31\u0e19\u0e25\u0e30 15-20 \u0e19\u0e32\u0e17\u0e35 \u0e14\u0e49\u0e27\u0e22\u0e17\u0e48\u0e32\u0e40\u0e2b\u0e25\u0e48\u0e32\u0e19\u0e35\u0e49 \u0e08\u0e30\u0e0a\u0e48\u0e27\u0e22\u0e43\u0e2b\u0e49\u0e2a\u0e38\u0e02\u0e20\u0e32\u0e1e\u0e14\u0e35\u0e02\u0e36\u0e49\u0e19&#8230;<\/h2>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"597\" data-id=\"16\" src=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-1-1024x597.webp\" alt=\"\" class=\"wp-image-16\" srcset=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-1-1024x597.webp 1024w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-1-300x175.webp 300w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-1-768x448.webp 768w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/push-up-1.webp 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" data-id=\"17\" src=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG05-1.jpg\" alt=\"\" class=\"wp-image-17\" srcset=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG05-1.jpg 700w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG05-1-300x200.jpg 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"453\" data-id=\"18\" src=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG04-2.jpg\" alt=\"\" class=\"wp-image-18\" srcset=\"https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG04-2.jpg 700w, https:\/\/naowittaya23.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/5excerYG04-2-300x194.jpg 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"466\" data-id=\"19\" 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