When you’re looking for fitness gyms in Rama 3, Marrok Gym is here to help you reach your goals. Based in central Bangkok, our gym combines modern, quality equipment, as well as experienced and knowledgeable personal trainers in Rama 3, giving you the best possible chance of success. Our aim isn’t to just offer a fitness center in Rama 3, but to provide a supportive culture and environment that can help you make progress. If you’re ready to finally make a change, our fitness studio in Rama 3 is the place where you can make it happen.
You need focus, dedication, and determination to get to the next level of your fitness journey, which our coaches can help you find. Both nutrition and training need to be tailored to you to get the best results, and to make sure you’re making the most of your time. Working with a fitness coach in Rama 3 at Marrok Gym covers everything you need. Our holistic approach includes help with diet, aerobic exercise and weightlifting in Rama 3, as well as providing mixed martial arts (MMA) training. While our plans can help minimise injuries, if you do suffer from any issues while training, we offer manual therapy for minor training injuries, to help you get back into training. Many people find that there are obstacles getting in the way of them reaching their goals but working with a fitness personal trainer in Rama 3 gives you a way to overcome them and get you in the best shape of your life. While we can’t do the hard work for you, we can create the perfect conditions for you to get fit.
There are lots of details that make us the best fitness gym in Rama 3. We have a fully equipped and well thought out gym area, which has all the equipment you need to carry out your fitness and strength program. We also have coaches who are certified, experienced, and highly motivated, so can help get you on the right track. Want to find out more about our fitness studios in Rama 3? Contact the team today to discuss your goals and we’ll be happy to talk about how we can get you on track.
Marrok Gym is more than one of your average gyms in Suan Luang. We offer scientifically proven methods to help you make a physical transformation. If you’re interested in bodybuilding in Rama 3, we can help you meet your goals, or we can help you lose weight, sculpt your body, or improve your MMA skills. We offer a wide range of innovative fun and challenging classes as well as personal training programs in our fitness complex in Rama 3. This can help take your physique to the next level and gives you the results that you want, with a program that’s tailored especially for you.
Take the first steps to a better you by contacting us today.
Squats help build strength, power and definition in legs for men, especially in the quads and glutes. Many squat variations exist and most start with you holding a weight (dumbbell, barbell, kettlebell) while standing up with feet about shoulder width apart. To begin the move, lower your bottom towards the floor into a sitting/squatting position with a straight back, until your thighs are parallel to the floor. Slowly stand back up again to the starting position for one repetition.
Chest presses work on the pectoral muscles and are a great way to build upper body strength and add shape to the chest area for men. Performed lying facing up with your back flat on a bench and feet planted firmly on the ground, chest presses can be done with barbells or dumbbells. Hold two dumbbells or a barbell with palms facing towards your feet in an overhand grip. Your elbows should extend outwards to the sides, away from your body with the weight almost parallel to your chest level. Slowly press the weight up towards the ceiling, bringing your elbows together up over your chest until your arms are almost fully extended straight upwards, with only a slight bend in the elbow. Slowly lower weight back down towards your chest with control to the starting position for one repetition.
A compound exercise that recruits many upper body and back muscles, especially the latimus dorsi, pull-ups help to create a strong, wide back with a beautiful V-taper from shoulder to waist. Hang from a bar with your hands more than shoulder width apart, facing forward away from you in an overhand grip. Slowly contract your back and arms in an upwards pulling motion, activating your lats and upper body to pull yourself up towards the bar until your chin is just under the bar. Release slowly down to hanging start position for one repetition.
Reaching abdominal crunches effectively target the rectus abdominis and external obliques, the main muscles that make up your core to create a defined and slender stomach and waist. Lie down flat on your back with your feet pointed straight up towards the ceiling and reach your arms straight back behind your head. From this lying down position, curl your upper body towards your legs by contracting your abs and reaching high towards your toes with your hands. Slowly lower your upper body back onto the ground with your hands reaching back behind you again for one repetition.
Weighted hip thrusts help to create shapely hips and firm, tight glutes. Place a padded barbell on the front of your hips with your upper back resting on an elevated surface (gym bench) and feet firmly planted on the ground. With a light grip on the barbell, tighten your core and squeeze your glutes under you, bringing the bar up and down slowly with control for one repetition.
Shoulder presses are a great exercise to work the many muscles that make up the shoulder such as the anterior deltoid, lateral deltoid, triceps brachii and serratus anterior. Start by holding dumbbells at shoulder height with your palm facing towards you. Slowly press the dumbbells overhead towards the ceiling, rotating your palms to face outwards and away from you as you fully extend your arms above your head. Lower the dumbbells slowly and rotate your palms back towards you stopping at shoulder height for one repetition.