If you are looking for a gym that can help you to achieve your ultimate fitness goals, Marrok Gym is the place for you. At our central Bangkok fitness center, you will benefit from expert coaching and inspirational mentorship, provided by a team of highly experienced personal trainers. Quality equipment is a given in any reputable fitness center but at Marrok we go much further than simply providing you with the equipment you need: we offer a culture and environment that is fine-tuned to support your physical training endeavors, to encourage sustained effort and to make sure that this effort leads to meaningful and measurable progress. If you really want to reach your full potential, our personal trainers in Pattanakarn will help you to make it happen.
Taking your physical conditioning to the next level requires focus, dedication and determination, all of which your fitness coach in Pattanakarn will help you with. It also requires an impeccable approach to training and nutrition, two areas in which our coaches excel. Our holistic approach to fitness at Marrok covers diet, aerobic exercise and weightlifting in Pattanakarn, along with specialized coaching in mixed martial arts. We also offer manual therapy for minor training injuries, delivered by personal trainers who are fully qualified therapists. In short, we provide an environment that removes all the obstacles that may lie in between where you are now and where you want to be in terms of your physical strength, shape and fitness levels.
Every one of our coaches is certified, experienced and highly motivated. Our gym is fully equipped and laid out to facilitate all types of physical fitness and strength training programs. Everything that you need to pursue and reach your ultimate fitness goals is here at our fitness complex in Pattanakarn. All you need to bring is yourself and your best effort: we will help you to mould your physique and reach your full potential. Call now to discuss your goals with a member of our team.
More than a premium fitness club, Marrok Gym is where specialized physical transformations are made through proven scientific methods by expert personal coaching in mixed martial arts (MMA), weight training, cardiovascular conditioning and nutrition. Combining the latest in sports science based training with the explosive power and agility of mixed martial arts and functional weight training, Marrok Gym offers a unique way for you to sculpt the body of your dreams effectively and safely down to the very last detail with close support from our world-class mentors. Our wide range of innovative, fun and challenging classes and personal training programs will take your physique to the next level with result-driven customizable programs tailored specifically for you.more +
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.