These tips are very effective if :
1. You must have focus when workout
2. Keep care about your sensitive part of body
3. Keep your sleep around 7 to 9 hours per day
4. Your meals must be healthy not like fast food
5. Drink much water during workout (more than 1.5 Liter per day)
Move No : 1
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Time / Count : 3 set 8 for beginner
4 set 12 for advance
No Expert
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Effective To : Leg & Front Leg
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Type : Intermediate
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Comment : 1. Keep 3 sec for each move back
2. Don’t choose heavy weight
3. Rest 1 min between each set
4. Do workout in focus until failure
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