{"id":8,"date":"2026-05-07T04:00:51","date_gmt":"2026-05-07T04:00:51","guid":{"rendered":"https:\/\/jibi.lnb-elearning.go.th\/?p=8"},"modified":"2026-05-07T09:02:36","modified_gmt":"2026-05-07T09:02:36","slug":"5-%e0%b8%97%e0%b9%88%e0%b8%b2%e0%b8%a2%e0%b8%ad%e0%b8%94%e0%b8%99%e0%b8%b4%e0%b8%a2%e0%b8%a1%e0%b8%aa%e0%b8%b3%e0%b8%ab%e0%b8%a3%e0%b8%b1%e0%b8%9a%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%ad%e0%b8%ad%e0%b8%81","status":"publish","type":"post","link":"https:\/\/jibi.lnb-elearning.go.th\/?p=8","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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e17\u0e48\u0e32\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22-1024x576.jpg\" alt=\"\" class=\"wp-image-9\" srcset=\"https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e17\u0e48\u0e32\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22-1024x576.jpg 1024w, https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e17\u0e48\u0e32\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22-300x169.jpg 300w, https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e17\u0e48\u0e32\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22-768x432.jpg 768w, https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e17\u0e48\u0e32\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0e17\u0e33\u0e04\u0e27\u0e32\u0e21\u0e23\u0e39\u0e49\u0e08\u0e31\u0e01\u0e01\u0e31\u0e1a 5 \u0e17\u0e48\u0e32\u0e22\u0e2d\u0e14\u0e19\u0e34\u0e22\u0e21<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0e2a\u0e04\u0e27\u0e2d\u0e17 (Squat)<\/strong><\/h3>\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=\"1024\" height=\"576\" src=\"https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e2a\u0e04\u0e2d\u0e17-1-1024x576.jpg\" alt=\"\" class=\"wp-image-18 size-full\" srcset=\"https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e2a\u0e04\u0e2d\u0e17-1-1024x576.jpg 1024w, https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e2a\u0e04\u0e2d\u0e17-1-300x169.jpg 300w, https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e2a\u0e04\u0e2d\u0e17-1-768x432.jpg 768w, https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e2a\u0e04\u0e2d\u0e17-1-1536x864.jpg 1536w, https:\/\/jibi.lnb-elearning.go.th\/wp-content\/uploads\/2026\/05\/\u0e2a\u0e04\u0e2d\u0e17-1.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/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<h3 class=\"wp-block-heading\"><strong>2. \u0e27\u0e34\u0e14\u0e1e\u0e37\u0e49\u0e19 (Push-Up)<\/strong><\/h3>\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<\/li>\n\n\n\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<\/li>\n\n\n\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<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/youtu.be\/irfw1gQ0foQ?si=FrFVCEGp4T4qx88k\">\u0e14\u0e39\u0e27\u0e34\u0e14\u0e35\u0e42\u0e2d\u0e2a\u0e2d\u0e19\u0e17\u0e33\u0e17\u0e48\u0e32 Squat \u0e41\u0e25\u0e30 Push-up \u0e17\u0e35\u0e48\u0e16\u0e39\u0e01\u0e15\u0e49\u0e2d\u0e07<\/a><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0e2a\u0e23\u0e38\u0e1b<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\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;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\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 &hellip; <\/p>\n","protected":false},"author":1,"featured_media":23,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5,7,6],"class_list":["post-8","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","tag-exercise","tag-longgivity","tag-workout"],"_links":{"self":[{"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=\/wp\/v2\/posts\/8","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8"}],"version-history":[{"count":12,"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=\/wp\/v2\/posts\/8\/revisions"}],"predecessor-version":[{"id":27,"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=\/wp\/v2\/posts\/8\/revisions\/27"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=\/wp\/v2\/media\/23"}],"wp:attachment":[{"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jibi.lnb-elearning.go.th\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}