501 comments

• Comment Link Thursday, 20 March 2025 19:00 Michaela

  You Are going to need a extra flared arm path
  and a lower again arch if you're trying to isolate the upper back
  with a row or a pulldown. The diploma of flare can vary a bit, but to focus on the upper back you are going
  to want the arms kidnapped and performing shoulder extension. A closer
  grip or shoulder-width grip is usually more best
  for targeting the lats. A wider grip is normally a great choice for
  the higher back, especially when doing chins or pulldowns.
  
  On the opposite hand, the underhand pull-up largely depresses the shoulder
  no matter the way you alter your body position. This slackens
  the biceps, stretches the lats, entails minimal scapular retraction, all
  but removes the higher trapezius, places shearing forces on the
  shoulders, and brings many other disadvantages. Shoulder extension, which happens most purely on a row,
  addresses many muscle tissue.
  For best ends in reaching a robust and sculpted back,
  it’s necessary to emphasise consistency not just in train but additionally in rest,
  hydration, and nutrition. – Add in strongman workouts for a fun and difficult method to construct again thickness.
  
  Successfully constructing such a strong body hinges on greater than mere repetitions;
  it requires precision in exercise selection. Among my arsenal of top-tier workouts is the Dumbbell Palm Rotational Bent-Over
  Row—a powerhouse move geared towards amplifying again depth whereas participating pivotal help
  muscles.
  In reality, since your objective right here is about placing on as a lot muscle mass as
  you fairly can, it stands to cause that you must be centered primarily on efficient relaxation days.
  Select three to 4 of the following workout routines and carry out them
  twice per week to strengthen and grow your neck muscular tissues.
  2) Get Thick TrapsAlthough deadlifts and different compound workouts do work the traps, if you want to build
  a thick, strong upper again, this alone
  may not be enough. Now that we’ve identified five efficient decrease lat exercises,
  let’s put them together right into a workout.
  Nevertheless, following the abovementioned cues will assist focus on the lower lats.
  
  
  Coaching the again rigorously interprets to elevated strength in each pulling and lifting movements throughout numerous workouts.
  It encourages growth in secondary muscular tissues like biceps and hamstrings since they play a task as stabilizers or synergists throughout compound again movements
  corresponding to rows or pull-ups. In conclusion, incorporating these finest workout routines for a thicker again into your exercise routine can lead to vital enhancements in muscle
  and strength. When it comes to constructing a strong and thick back, the
  sensible suggestions and environment friendly exercises provided may help you obtain your health goals
  successfully.
  Pull the bar towards your stomach by retracting your shoulder
  blades, then slowly return to the beginning
  position while controlling the burden. Building a thick, highly
  effective again requires a strategic mix of workout routines that focus on each the breadth and depth of
  the back muscle tissue. When you aren't in a place to transfer your body, you'll be able to really focus on contracting
  the muscular tissues within the again as you progress the weight.
  So, should you're trying to check the boundaries of your t-shirts, we're outlining the most effective workouts for thicker again that hit each
  of the muscular tissues above. We'll cover each of those workouts in larger
  element, in addition to sharing some example training routines
  that feature them, later on this article.
  The heavier the burden, the more ramp-up sets you need on the best way there.
  Seated good mornings are a fantastic accent lift for those
  who lose their squats and entrance squats ahead. I always use an EliteFTS
  Safety Squat Yoke bar for these, however a straight bar, thick bar pad, and lifting straps
  are workable substitutes.
  Close grip pull-ups, then again, emphasize the rhomboids and center trapezius muscle tissue, that
  are important for total back thickness and energy.
  When it comes to constructing a well-developed
  again, most lifters concentrate on lat pulldowns, barbell rows, and deadlifts.
  However if you’re serious about full, balanced muscle development, you can’t afford to neglect
  your rear delts. The rear deltoid fly machine is among the greatest workouts to
  isolate and strengthen the rear delts, serving to to create a thicker, extra defined higher again while bettering shoulder stability and posture.
  When it involves constructing an entire, well-developed
  back, most bodybuilders prioritize lat pulldowns,
  deadlifts, and barbell rows.
  Dedication to enhancing back muscle thickness performs a crucial position in boosting an athlete’s efficiency
  throughout varied sports. Stronger, extra developed
  muscle tissue provide the power and stability needed for
  explosive movements, whether or not it’s propelling through water in swimming or sustaining
  form during a heavy Olympic carry. Constructing a thick and powerful back
  isn’t just about aesthetics; it’s a cornerstone for practical strength
  and everyday wellness. Relaxation intervals are essential for allowing your muscle tissue to get well and develop.
  
  
  A group of small muscle tissue at the base of the
  cranium, these muscles management fine actions of
  the pinnacle, like tilting and rotating. The trapezius muscles, or "traps," are massive muscles
  that cowl most of your upper again and neck.
  They start at the base of your skull (called the occipital bone) and run right down to the
  center of your back, ending around your lower thoracic backbone.
  
  While you can not completely isolate the lower lats, you presumably can focus on them with the proper workouts done in the right
  method. The five exercises coated on this article will help you interact and contract
  the decrease lats. The lat pull-in is a unilateral variation of the
  lat pull-down that higher engages the lower lats.
  Unilateral workout routines are nice for fixing muscle imbalances and developing a
  mind-muscle connection.
  Mind you, many athletes practice their pressing muscle tissue with much higher veracity than their back muscular tissues.
  Your lats are the largest muscle in your back, particularly should you
  lump them in with your teres major (which has a similar operate and
  sits beneath your lats). Your lats additionally
  fan out to the edges of your torso, making them seen from the
  entrance. When it comes to building a wide back—and an enormous upper
  body overall—your lats are a good place to start. In conclusion, the 10
  finest workout routines for back thickness are important for constructing a powerful
  and sculpted back. These practical methods could be easily applied
  into your workout routine, ensuring efficiency in attaining your
  health targets.
  The barbell row holds court when it comes to targeting the again muscular tissues.
  
  My absolute favourite rowing motion is one- or two-arm dumbbell rows, face down on an incline
  bench. When choosing workouts on your again training periods, go
  for rowing actions over vertical pulling workouts to
  maximise your positive aspects in thickness and total back growth.
  
  You may discover it best to maintain your ft on the floor and easily lean up slightly, in order that the barbell plates keep elevated.
  BARBELL ROWSBarbell rows require no extra tools than their name suggests,
  and but they're arguably the one finest carry for constructing overall
  back mass. Other rows present better stretches and contractions, however this tried-and-true traditional permits you to load on the free weight.
  Bannout’s back training relied heavily on high repetitions
  and precise form, specializing in contractions to build
  element and muscle separation. He believed in lifting
  with good approach to create each muscle definition and longevity in his career.
  Wheeler’s workouts had been about sculpting his muscle
  tissue with cautious consideration to form and angle, rather than merely specializing in mass.
  
  
  Pull the bar down towards your thighs while keeping your arms straight throughout
  the movement. Focus on participating the back muscles as you pull down, then return to the beginning position beneath control to maximize muscle activation. Along
  with pulls, Strongman carry workout routines will construct large strength and dimension in your upper back
  and erector spinae. Use farmers walks to focus on your higher traps and front-loaded carries
  like sandbag carries to target your complete again and erectors.
  
  The rear delts (posterior deltoids) play a vital position in upper
  again aesthetics, shoulder stability, and total pulling
  strength. However, they are often underdeveloped in comparison with
  the entrance and facet delts, resulting in imbalances and poor
  posture.
  Set an incline bench to around forty five degrees, position yourself face
  down together with your chest on the bench, and grasp a barbell
  using an underhand grip. Set the cable machine
  to a low position, decide up the handles, and stand a few
  steps back. Maintaining a slight bend in your knees and hinging at your hips, maintain your back straight
  as you pull the handles towards you, squeezing your shoulder blades together on the peak of the movement.
  This transfer could additionally be more width-first in your thoughts however after
  the heavy work early within the exercise, these pulldowns will help to finish off your lats and flush them stuffed with blood.
  To get a little further depth-building "kick," give consideration to trying to pull your elbows back and up
  on the bottom.
  These workout routines contain pulling your body weight or a weighted resistance down towards your higher physique,
  activating the lats, and stimulating muscle progress.
  
  Yates employed a high-intensity coaching (HIT) strategy,
  focusing on maximum effort in fewer units. His exercises
  have been known for their intensity, using T-bar rows, deadlifts, and one-arm dumbbell rows as staples to build his
  iconic back. Dorian preferred performing fewer reps but
  with excessive intensity, ensuring each rep was executed
  with good form and most weight. If you desire a minimalist again exercise,
  go along with chin-ups and deadlifts (or barbell rows).
  
  Whether Or Not it’s underneath the bar or under the
  stress of life, you’d be amazed at how simply getting stronger finally ends
  up being a cure for most issues. To develop slabs of again meat you’ll want to move massive weights each horizontally and vertically.
  
  You’ll be robust all over at nearly every thing you do… and you’ll
  look impressive as hell while you do it. Really impressive backs are a uncommon sight, though there are many broad backs on the
  market. Greg has lined the four main sports for
  six years and has been featured on sites corresponding to Sports Activities
  Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided.
  Now, he is transitioning into the world of bodybuilding and power sports activities.
  
  You can do that utilizing boxes, platforms or whatever else your health club has out there.
  It could take a bit of experimentation to really find the right form for your self,
  but you’ll know when you’ve nailed it as a outcome of it will nearly
  feel as though your lats are cramping up on each rep.
  Permit a full stretch of the lats, then pull along with your elbows as far behind you as
  you can. Start with one full rep, then from the highest you lower
  the bar to just beneath the knee earlier than reversing the rep.
  As A Result Of the eccentric stays in a loaded place, the scapula will lose retraction. The concentric forces the traps and higher again to tug the scapula back in with correct spinal alignment.
  
  For a thicker and stronger neck, pair mobility workouts like this with strength-based
  movements such as neck flexion/extension, weighted shrugs, and isometric holds.
  When your physique repairs confused muscle fibers after train, it
  rebuilds them stronger than earlier than. It additionally
  adapts by growing the muscles' ability to retailer glycogen (the
  stored type of glucose), which serves as a key power source throughout exercises.
  
  It's as a outcome of we all know that given the choice males want to see abs and arms, chest and boulder shoulders, not again muscles.
  
  But in relation to working out, you must be paying the identical attention to back exercises as you do any other muscle group.
  
  A lot of individuals discover that using the narrower grip with palms going through in feels
  extra pure in comparability to regular overhand lat pulldowns, so it’s definitely an train you’ll wish to check out.
  
  They’re all slightly completely different, and lots of function a quantity of options
  for grip width and hand placement, permitting you to attack your lats from distinctive angles.
  He did "corner rows," which means setting one end of an Olympic bar in a
  nook. If you do these, you will find you want to set a heavy dumbbell across that finish within the nook or else
  the bar comes flying off the bottom if you row.
  Most gyms now have devoted platforms with a sleeve to put the tip of the Olympic bar into
  that on a hinge to avoid that concern. You’re additionally setting your self up for
  a potential muscle tear, however that’s a complete different matter.
  The point is that you should squeeze the lats as you carry and really feel
  them stretch as you decrease. Studies have shown that
  the stretch position of the rep is definitely responsible for more of the growth stimulus than the contraction.
  Or, you can go on training the method in which that you're and keep looking
  like a paper cutout. Now it’s time to put all of this collectively right into
  a back workout that you are capable of do (do this at
  present should you haven’t been to the health club yet!).
  
  Do a set after which instantly lower the weight by 20-30% and
  carry out another set. You’re wanting into the mirror at the
  fitness center and you’re pleased with what you see. Chest
  is coming out, arms are chiseled, and you've got some decent
  again width. Its main functions include rotating the
  top facet to aspect, tilting the pinnacle, and helping in neck flexion.
• Comment Link Wednesday, 19 March 2025 20:11 anabolic steroids Effects

  The evening earlier than, when you’re lying in mattress, you ought to be excited about the approaching
  morning’s workout. Visualize yourself doing the workouts, lifting the weight
  that you just want to raise and hitting a model new max rep rely with that weight.
  
  Drift off to sleep figuring out exactly what you will do in that fitness center the subsequent day.
  The muscle mass workout routine that's introduced in this article will show you precisely tips on how to
  practice to develop muscle quick.
  The No. 1 behavior to break if you’re making an attempt to improve muscle
  mass, according to a sports dietitian, is skipping post-workout diet.
  Implementing a balanced post-workout meal or snack with each protein and carbohydrates is crucial for
  repairing and growing new muscle. Shoot for a high-quality protein supply paired with carbs inside two hours after ending
  your exercise. Welcome to Mass Influence, the ultimate training program for those who wish to accelerate muscle development while focusing on essentially
  the most visually impactful muscle teams.
  This isn’t just another hypertrophy plan—it’s a roadmap to building an upper body so powerful
  it could double as body armor. With a targeted
  approach and advanced coaching techniques, Mass Impression ensures
  you’ll maximize each second in the gym. Splitting the physique over four training days, you’ll use a
  number of unpretentious and effective workouts, sans advanced techniques and tricks.
  
  
  Odds are you’re dealing with higher weights with larger
  ease than ever before, and the outcomes will final a lifetime of lifting.
  Now we’re bringing isolation movements back into your
  routine—albeit you’re nonetheless anticipated to carry relatively heavy loads—and increasing the reps and complete variety of sets over the past part.
  There’s no single exercise that’s going to stimulate muscle development in your complete body.
  
  However with so many shoulder exercises out
  there, it could be overwhelming to know which of them to prioritize.
  The execs to this program beside the obvious (better
  fascia health) are that it nonetheless allows for a substantial quantity of flexibility on your half with general structural design. Some people will make the mistake of not looking after their
  nutrition on this program and it's these people who are at a
  a lot higher risk of burning out after a short time frame passes.
  
  Yet they were milking each little little bit of intensity
  that they could from that poundage. For your final two
  sets of the incline bench press you will be doing drop sets.
  You will begin with the identical weight that
  you simply used for the previous three units.
  This will keep the stress on the pecs throughout the entire motion.
  These are isolation workouts that help to develop the muscles you’re not essentially hitting within the big three lifts.
  Since placing this exercise routine on the market again in 2010,
  I’ve gotten tons of suggestions from actually thousands of individuals.
  
  If you’re on the lookout for a complete
  fullbody exercise program with challenging exercises, I’ve received you covered!
  See which of our ATHLEAN-X packages greatest meets your health goals.
  The Multidirectional Lunge exercise does a pair things
  very successfully. First, it will get us to move in multiple instructions
  and it helps us mobilize our hips in all three planes of motion.
  Again, you’ll find details regarding reps, sets, and % or 1RM in StrengthLog.
  "A man who has developed extensive, broader shoulders feels superior and has a larger sense of security and confidence about him," Arnold once advised a journal.
  
  Not surprisingly, he scoffed at the massive number of bodybuilders he knew
  whose training regimens had been absent any sort
  of shoulder work. No wonder the one train named after him,
  the Arnold Press, is a delt movement. He would practice twice a
  day at Gold’s Fitness Center in Venice, joined by all of his closest friends—bodybuilding icons just like the
  late-Franco Columbu, Frank Zane, and Dave Draper.
  
  But a workout log removes much of the guesswork and simplifies the whole course of.
  Your exercise log is mainly your private health diary. By monitoring your workouts, you presumably
  can play detective and spot patterns. With
  Out tracing your workouts, you might miss these clues to
  your progress. Because every particular person is different, there’s no actual ‘marker’ on how much volume is sufficient.
  
  You need to attempt to tread the steadiness between doing sufficient for muscle mass,
  but not an extreme amount of so that you’re feeling tired,
  beat up and weak. After a while you observed that your progress started
  to decelerate. [newline]The leap in weights you were using for squats, presses and pulls
  wasn’t as fast and now whenever you look within the mirror you wrestle to
  see any differences in your physique from final month.
  
  
  Proper from day one, you have to suit your workouts into your way of life.
  
  It doesn’t matter should you consider yourself to be super lean however
  with an actual lack of muscle; or you’re overweight and want to shift the fluff and carve out a lean physique.
  Constructing mounds of sturdy, lean mass doesn’t occur overnight.
  And that’s why we’ve given you a time-frame of 3-months to make some real variations to the muscle that’ll persist with your
  frame like a badge of honor. Adding activation and explosive movements before
  your major lifts can help activate beast
  mode.
  However extra importantly, it’s going to help keep good well being and reduce the
  chance of many issues that plague older folks.
  
  The reality is any train may cause damage
  if you do it mistaken and you’re not targeted.
  
  For instance, if you need to do this final exercise on Friday to be able to
  have the weekend off, that’s fantastic. This is going that can assist you get in the proper mindset to the
  place you’ll be ready to go in there and kill your exercise.
  
  
  Most people additionally discover that they turn into
  hungrier whereas following this program, which is representative of the intense nature of it.
  
  I’m going to wrap this text up by answering some common questions on gaining muscle.
  When substituting exercises just ensure you follow the (Mass) and
  (Isolated) markers. For example, you swap your Bench Press (Mass) for Decline Bench Press (Mass).
  
  Somewhat than Bench Press (Mass) for Cable Flyes (Isolated).
  When it comes to picking what meals to eat, a registered dietitian can advise
  you particularly.
  Whereas the squat is a good lower physique exercise, it doesn’t hit the
  hamstrings very onerous, which is the place the leg curl is
  out there in. Although the seated leg curl has been shown to work better than the mendacity leg curl for constructing hamstring dimension, each are nonetheless very effective, so just use
  no matter machine is out there. Creatine is a
  substance that’s naturally found in muscle cells.
  
  Max-OT is a great program for someone who's underneath a time schedule.
  
  If your time is limited, look no farther than this program.
  The solely disadvantage is that you’ll need a spotter for plenty of your sets.
  You might be working each set to failure — it wouldn’t be
  sensible to do this and not using a spotter. A main con with this program is the dearth of frequency and lack
  of quantity.
  In the end, just be sure to get three lifts in per week on non-consecutive days.
  Your body is constructed to outlive, to not seem like an Olympia competitor, so placing on—and
  holding on to—muscle mass is a sophisticated,
  multilayered affair that can differ from individual to individual.
  
  Building muscle takes plenty of focus, intention, and time and dedication. If you’re overwhelmed by
  all the knowledge and strategies before you, look to a dietitian and athletic trainer or sports
  medication physician for some extra steering. They’ll have the flexibility to tailor any
  exercise routine and wholesome meal plans that work immediately for
  you and your physique based in your particular person goals.
  
  They also can assist you figure out calorie suggestions particularly for you.
  
  However when you move your arms closer collectively, you shift the main target away from the
  entrance delts, making the triceps do extra of the work.
  That makes the close-grip bench press a go-to exercise for overloading the triceps muscle for energy and growth.
  Most bicep workouts, like the barbell and dumbbell bicep curl, are isolation movements.
  
  Three days per week is the perfect frequency of workouts for muscle growth as
  a result of you have adequate rest time between coaching to permit for the muscle building response.
  On all of the main lifts (squat, bench press, and deadlift) and their variants that you cycle,
  you’ll work up to a one- to 10-rep max. Begin with
  an empty bar and gradually add weight till you attain a load that cuts you off at a sure variety of reps within that
  range.
  Given an opportunity and performed the proper means,
  you can anticipate to build muscular tissues
  through the use of it. It makes use of a 6-day break up and will work for anybody who performs the workouts appropriately,
  who is in fairly wholesome situation, and who eats right
  and sleeps enough. If your gym has a snug decline press machine, like a plate-loaded hammer power
  machine, use it.
  This frequency lets you stimulate muscle fibers more effectively while giving them sufficient restoration time.
  Understanding tips on how to manipulate quantity is significant for
  maximizing positive aspects. If you notice stagnation,
  think about adjusting the variety of units or reps, and even the
  sort of workout routines you carry out. This can present the stimulus needed for continued progress.
  When designing a training break up, focus on a couple of key ideas.
  
  These rules ensure that your workouts are effective and that you can recover
  correctly. Make sure your muscle tissue have sufficient time to recuperate between periods.
  
  
  These tremendous heavy units will sometimes make you assume you’re
  going lower than what you actually are. If you’re unsure of your depth, have an trustworthy fitness center buddy watch your
  kind. I’m going to walk you through three completely different ranges of strength training, and by the tip of right now, you’re going to know exactly the method to get started.
  
  That being mentioned, low-intensity cardio like 20 minutes of bike riding,
  strolling, and so forth. isn’t prone to dent your positive aspects all that a lot and could be
  good for heart health and delight all around. So, when unsure, at all times err on the aspect
  of too many calories than not enough. Don’t be shocked if after
  a heavy deadlift day you finish up wanting to sleep for 10 hours.
  NF Coach Matt recommends the following strategy, so long as you also know there are
  tradeoffs! Get robust and eat a SLIGHT caloric deficit whereas consuming sufficient
  protein every single day. Nevertheless, some people could discover it tough to get that proper level
  of "challenge" with sure bodyweight movements. You might need to eat
  at occasions whenever you don’t feel all that hungry.
  
  
  As A Result Of some muscle teams do not have a lot of compound or isolated exercises
  to choose from, you should use those already listed ought to be enough to work off of.
  Lastly, all of the workouts have a hyperlink to a video the place
  the exercise is carried out. This is till I construct a
  library of my own with visual demos of workouts.
  For example, let’s say that you’re doing barbell curls –
  your average weight with which you're able to doing 8
  repetitions is 45lbs.
  This amount provides about 10 to 12 grams of essential amino acids, that are key
  constructing blocks for muscle repair and development, and can only be taken in via the food regimen. When it comes to common strength coaching, be sure to also build in time for a 10-minute warmup and cooldown at the start and finish of your workout routines.
  You additionally want to relaxation for a minute or two in between every set to give your
  muscles ample opportunity to get well. At a minimum, you
  must rest and get well for one or two days every week. On those days, you
  possibly can keep away from exercise completely or strive an energetic
  recovery routine that isn’t centered around weights and power coaching.
  
  It’s not uncommon to add 20 to 50 pounds to your squat, bench or deadlift in that brief timeframe.
  I recommend performing this sort of routine when you're in a mass
  building state. Your physique might be primed to make solid lean positive aspects if using considered one of these brutal applications.
• Comment Link Friday, 17 January 2025 18:52 generic name of furosemide drug

  lasix for dogs fluid in lungs Epplein M, Zheng Y, Zheng W, Chen Z, Gu K, Penson D, Lu W, Shu XO 2011 J Clin Oncol 29 406 12 Risk factors for acute graft versus host disease after human leukocyte antigen identical sibling transplants for adults with leukemia
• Comment Link Saturday, 30 November 2024 07:11 how to get cheap cytotec prices

  Work in endometrial cancer has demonstrated that tumor cell production of IL 6 leads to upregulation of aromatase in stromal cells, creating a cycle that drives tumor proliferation 56 cost of generic cytotec prices
• Comment Link Saturday, 16 November 2024 07:53 unfomma

  He said he plans to sell the lots and foresees professional offices the re better business bureau online pharmacy priligy
• Comment Link Monday, 11 November 2024 02:37 unfomma

  For ER negative HER2 negative disease, the HRR of C2 also improved in comparison to C1, but to a lesser extent than for other subtypes priligy premature ejaculation pills 9, 37 Vitamin D deficiency is often associated with increases in serum parathyroid hormone, which can result in increased osteoclast mediated bone resorption
• Comment Link Saturday, 21 September 2024 05:53 Lodibet

  Top the charts—compete with the best in online gaming Lodibet
• Comment Link Wednesday, 11 September 2024 14:11 z

  click me my name mtnd.org
  click me my name kashtazagosti.com
  click me my name innerloopcondos.com
  click me my name archedemorphee.com
  click me my name strasin.com
  click me my name specialcarefoundation.org
  click me my name pequenasgrandescosas.com
  click me my name evergreenchild.com
  click me my name africancircuitsafaris.com
  click me my name trioilresources.com
  click me my name ทดลองเล่นสล็อต pg ซื้อฟรีสปิน
  click me my name https://pg-xo.live/
• Comment Link Sunday, 25 August 2024 07:28 https://doriclodge44.org/

  ทุนน้อยก็ปั้นได้ ปั้นสล็อตทุนน้อย สล็อตแตกง่ายได้เช่นกัน ทดลองเล่นก่อนใคร สมัครสมาชิกฟรี ไม่มีค่าใช้จ่าย https://doriclodge44.org/
• Comment Link Sunday, 25 August 2024 07:28 https://ae-accessenergy.com/

  เล่นเว็บตรง ทางเข้าเดียวที่ผู้เล่นคู่ควร เล่นสล็อตแตกง่ายได้ที่นี่ เว็บสล็อตออนไลน์ เว็บที่ทุกคนต่างวางใจ เชื่อถือได้ 100% มีเกมสล็อตให้เลือกเป็นจำนวนมาก เลือกเดิมพันปั้นสล็อตเงินล้าน สานฝันได้ด้วยมือคุณ https://ae-accessenergy.com/