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The Soul Resort ( เดอะโซล รีสอร์ท สระบุรี )
The Soul Resort ( เดอะโซล รีสอร์ท สระบุรี )
ใครจะไปเชื่อ และใครจะไปคิดเนอะว่า จ.สระบุรี จะมีโรงแรมมาเปิด ถ้าเป็นโรงแรมปกติทั่วไปอันนี้เข้าใจได้ แต่ที่เปิดนี่คือโรงแรม Luxury 5 ดาวเลยนะ เพราะงั้นไม่ต้องแปลกใจว่าที่นี่จะยืนหนึ่งโรงแรมหรูสุดในจังหวัดสระบุรี ณ เวลานี้
พิกัดตำแหน่งของ The Soul Resort ( เดอะโซล รีสอร์ท สระบุรี ) ตั้งอยู่บริเวณ อำเภอ แก่งคอย สระบุรี ไม่ไกลจากตัวเมืองสระบุรีมากนัก
ต้องขอบอกก่อนว่ารีวิวนี้น่าจะเป็นรีวิวแรกๆ เลยฮะที่เพื่อนๆ จะได้อ่านสำหรับที่นี่ เพราะตอนผมไปที่นี่เพิ่งเปิดมาได้ประมาณ 2 สัปดาห์เอง เพราะฉะนั้นโรงแรมเปิดใหม่ๆ อาจจะต้องมีการเปลี่ยนแปลงปรับเปลี่ยนให้ดีขึ้นไปเรื่อยๆ ฮะ เพื่อหาจุดที่ลงตัวที่สุด
ที่นี่น่าจะเป็นที่แรกในเมืองไทยเลยก็ว่าได้ที่เป็นเป็นโรงแรมหรูสายลักซ์ชูรี่เวลเนส ที่อิงกับธรรมะ ข้างๆ ติดกับหอมนสิการ หอวิปัสสนาสถาน ภายในประดิษฐานสิ่งศักดิ์สิทธิ์เพื่อสักการะบูชา และมีนิทรรศการคำสอนของพระพุทธศานา และศิลปะให้เข้าชมกันด้วย คาเฟ่ ร้านกาแฟก็มีบริการด้วยนะ ด้านนอกถ้าเป็นวัน เสาร์ อาทิตย์ จะมีชาวบ้าน พ่อค้าแม่ค้าเอาของ เสื้อผ้า อาหาร ขนมมาเปิดร้านขาย นอกจากได้บุญแล้วยังได้อิ่มท้องกันด้วย
จากที่ได้กล่าวไว้ว่าที่นี่เป็นโรงแรมหรูสายลักซ์ชัวรี่ที่อิงกับ ” ธรรมชาติ ” และการ ” ฝึกจิตใจ ” กิจกรรมของทางโรงแรมช่วงเช้าๆ ก็จะมีนั่งสมาธิ มีกูรูนำเราเข้าสู่สมาธิ พร้อมกับเดินจงกรม สนทนาธรรม สัมผัสกับธรรมชาติเท้าเปล่าแตะพื้นหญ้า สัมผัสกับผืนดิน ปล่อยกาย ปล่อยใจ ละจากทางโลกสักพักอยู่กับธรรมชาติและตัวเอง เอาจริงๆ ผมเชื่อว่าเพื่อนๆ ก็คงเหมือนผมแหละ อ่านไปหรือฟังเค้าพูดก็ไม่ค่อยอินอะไรแบบนี้หรอก แต่อยากให้ลองมาสัมผัสสักครั้งแล้วเพื่อนๆ จะรู้ฮะว่า ความสบายใจ ความโล่ง อาจจะแค่ระยะเวลานึงสั้นๆ มันรู้สึกดีขนาดไหน
ต้วยตัวโรงแรมที่อยู่ท่ามกลางธรรมชาติ คือธรรมชาติจริงๆ เลยฮะ ไฮไลท์คือวิวตรงหน้าคือ ” เขาพระพุทธบาทน้อย ” อย่าว่าแต่สระบรีเลย ทั่วประเทศไทยจะหาโรงแรมวิวแบบนี้ถือว่ายากมากนะ แทบจะหาไม่มีเลยก็ว่าได้ สวยและใกล้ชิดธรรมชาติแบบสุดๆ
มุมที่สวยและอยากแนะนำเพื่อนๆ ในการถ่ายรูปคือมุมสระว่ายน้ำของที่นี่ฮะ บอกเลยว่าสวยจริงไม่จกตา
ในส่วนของด้านบนสระว่ายน้ำมีโซนให้ดินเนอร์ด้วยนะ ช่วงเย็นๆ บรรยากาศดีมาก สามารถสั่งเครื่องดื่มและอาหารทานได้โดยจะเน้นเป็นอาหารฝรั่งมากกว่า ส่วนใครชอบอาหารไทยแนะนำต้องลงไปทานข้างล่างที่ห้องอาหาร PIM-PIMAN
SIRAMON ACTIVITY BUILDING
อีกหนึ่งอาคารกิจกรรมชื่อว่า ” ศิลามล ” ที่อยากให้ทุกคนได้เข้าไปสัมผัส เป็นห้องกิจกรรมที่เปิดโลกผมมาก แบ่งเป็น 3 ห้อง
ห้องสมุด โดยเรายังสามารถนัดพบกับกูรูเพื่อคุยให้คำปรึกษา ปรับสมดุลความคิดในมุมมองที่เราอาจจะยังคิดไม่ถึง ทำให้เราคิดบวก จิตใจเราสบายขึ้น เหมือนมีคนให้คำปรึกษาและให้เราสนทนาเห็นและผล ฟื้นฟูจิตใจ
ห้อง Social Detox จะมี 2 เวลา คือ 10.00 น. กับ 11.00 น. โดยจะมีโฮสมาคุย ให้ความรู้ และทำกิจกรรมเบาๆ เพื่อหลีกหนีความวุ่นวายจากโซเชียลมีเดียซักพัก โดยการเก็บมือถืออุปกรณ์สื่อสารทั้งหมดเอาไว้ในกล่อง และลองหันมาทำกิจกรรมที่เราเคยทำเมื่อก่อนตั้งแต่เด็กๆ จนทุกวันนี้เราได้ลืมไปแล้ว อย่างลองเล่นหยิบจับตุ๊กตา รูบิค ของเล่นสมัยก่อน โดยการเล่นและสัมผัสด้วยมือ ทำให้รู้สึกนึกย้อนไปอดีต แล้วรู้สึกผ่อนคลายและดีเหมือนกันเนอะ
ห้องโยคะ ห้องนี้จะเป็นการออกกำลังกาย ยืดเส้นและทำโยคะ
นอกจากกิจกรรมที่บำบัดเกี่ยวกับจิตใจแล้ว ยังมีกิจกรรมส่งเสริมร่างกายด้วย อย่างกิจกรรมปั่นจักรยานที่มีบริการเช่นกัน เป็นการปั่นจักรยานแบบเพลิดเพลินกับธรรมชาติ ถ้าไปช่วงเวลาที่ดี ช่วงเวลาที่เหมาะจะมีทุ่งทานตะวันของเช้าบ้านละแวกนั้นให้เราเข้าชมเข้าถ่ายรูปด้วยไม่มีค่าใช้จ่าย
กิจกรรมเดินป่า เดินเขา พร้อมกับพนักงานให้ความรู้เกี่ยวกับธรรมชาติ ก็มีให้แขกที่มาพักได้ร่วมกิจกรรมเช่นกัน
ส่วนใครสายออกกำลังกาย พลังยังไม่หมด ทางโรงแรมมีฟิตเนสให้บริการด้วยฮะ เป็นฟิตเนสที่ใกล้ชิดธรรมชาติมาก ไม่มีกำแพง ไม่มีกระจก ไม่มีอะไรมากั้น ด้านหน้าคือธรรมชาติกับภูเขา พร้อมฟังเสียงนกเสียงแมลงไปด้วย คือเพิ่งเคยเจอเนี่ยแหละ
THE HARMONY
ยกให้เป็นคาเฟ่ที่เป็นหน้าเป็นตาของโรงแรมเลยฮะ แขกข้างนอกที่ไม่ได้มาพักที่นี่ก็สามารถมาทานขนม ของว่าง เครื่องดื่ม ได้ รสชาติอร่อยแบบไม่ธรรมดาด้วย ก่อนจะชิมรสชาติด้วยการออกแบบตกแต่งนี่แหละที่ดึงดูดเพื่อนๆ ลุกขึ้นมานั่งถ่ายรูปแบบนั่งไม่ติดเลยเชื่อผมสิ
เปิดวันจันทร์ – วันอาทิตย์ ตั้งแต่ 10.00 น. – 18.00 น. ( หยุดทุกวันอังคาร )
THE HARMONY MEDITATION ROOM
ใครจะไปคิดว่าห้องข้างๆ คาเฟ่ของที่นี่จะมีห้องนั่งสมาธิ วิปัสสนา ด้วย เอาจริงๆ จะมีสักกี่โรงแรมกันฮะที่มี
PIM-PIMAN
ห้องอาหารหลักของที่นี่ ตั้งแต่เช้าจนถึงมื้อดินเนอร์เลย ไฮไลท์ของเค้าคืออาหารไทยฮะ รสชาติอร่อยแบบไทยๆ จัดจ้าน เชื่อว่าถูกปากเพื่อนๆ แน่นอน ไม่ได้มาพักที่นี่ก็แวะมาทานได้เช่นกัน ราคาอาหารปกติไม่แรงมาก การตกแต่งของห้องอหารเรียกว่าหรูหราอลังการใหญ่โตมาก
เปิดทุกวัน ตั้งแต่ 11.30 น. – 21.00 น.
สำหรับแขกที่พักที่นี่อาหารเช้าก็มาทานที่ห้องอาหารนี้แหละ อาหารก็อร่อยเลยนะ ถึงตอนผมไปเมนูจะไม่เยอะ แต่ก็ทานได้แบบเต็มที่สั่งได้เรื่อยๆ จนกว่าแขกจะอิ่ม มีไฮไลท์เป็นกระหรี่ปั๊บของขึ้นชื่อของเมืองสระบุรีด้วย มีไส้ไก่เมนูมาตรฐาน แต่เพิ่มเข้ามามีไส้องุ่นให้เพื่อนๆ ได้ลิ้มลอง สำหรับใครสายหวานต้องสั่งฮะ
THE SOUL SUITES
ขอประเดิมด้วยห้องพักที่ดีที่สุดของที่นี่ ขนาดห้อง 96 ตร.ม. เลย คือห้องใหญ่แบ่งเป็นห้องนอนและห้องนั่งเล่นแยกกัน ระเบียงออกไปทางยาว จะเห็นวิวเขาแบบเต็มๆ ฮะ ต้องบอกก่อนว่าห้องพักของที่นี่ไม่ว่าจะห้องไหนจะไม่มีทีวีนะ คือด้วยความที่โรงแรมอยากให้แขกมาพักผ่อนและใกล้ชิดธรรมชาติให้มากที่สุด แต่ก็สามารถรีเควสทีวีได้
อาเมนิตี้ที่ใช้ในห้องน้ำของที่นี่จะเป็นของ PANPURI ซึ่งหอมมาก ชอบเป็นการส่วนตัว
มินิบาร์คือฟรีสำหรับแขกทุกห้องพัก
สำหรับใครจองมาพักห้อง type นี้จะฟรี Afternoon Tea ในห้องให้ด้วย
CHARISMA PREMIERE DELUXE
ห้อง type รองลงมาก็จะเป็นห้อง type นี้ ขนาดห้องก็จะเล็กลงมา จะอยู่บนชั้น 2 ขนาดห้อง 41-45 ตร.ม. จะได้วิวที่สูงขึ้น
PRISTINE DELUXE
ห้องนี้จะเป็น type เริ่มต้น เอาตรงๆ ห้องแทบจะเหมือนห้อง Charisma Premiere Deluxe ทุกอย่างจะต่างกันที่ห้องนี่จะอยู่ชั้นล่าง และวิวฮะที่มีต้นไม้บดบังไปบ้าง ขนาดห้องเท่ากัน
Spa
ถึงจะเป็นสปาชั่วคราวของโรงแรม แต่การออกแบบตกแต่งคือสวยงามจริงๆ อันนี้ยอมรับเลย ถึงจะดูเล็กไปหน่อยเพราะมีแค่ 2 ห้อง แต่ความสวยน่าจะชนะทุกสิ่ง ที่นี่จะเน้นเป็นการนวดผ่อนคลายแบบ office syndrome ที่ได้ลองคือการนวด คอ บ่า ไหล่ ฮะ ถือว่านวดดีเลย
ไปดูส่วนอื่นๆ ของโรงแรมกันต่อเลยเนอะ อย่างล็อบบี้ จะเห้นเลยว่า การออกแบบดีไซน์ของโรงแรมเป็นเอกลักษณ์ และใส่ใจรายละเอียดมากๆ
สรุปปิดท้าย
ต้องขอบอกก่อนนะว่า ถึงตอนนี้โรงแรมจะเปิดแล้วแต่อาจจะยังไม่เสร็จสมบูรณ์เต็ม 100% คือยังมีการต่อเติม เปลี่ยนแปลง ที่ยังไม่เสร็จดีฮะ ถ้าเสร็จแบบเต็มกำลังน่าจะครบวงจรมากกว่านี้ และอาจจะค่อยๆ ปรับเปลี่ยนกันไปเรื่อยๆ เพื่อหาจุดที่ลงตัวของโรงแรมหรูแห่งนี้ แต่ที่แน่ๆ เลยคือ การออกแบบตกแต่งของที่นี่มาเป็นอันดับ 1 ของสระบุรีแน่นอน คาเฟ่ และร้านอาหารของที่นี่อยากให้มาลองทานกัน นอกจากสถานที่จะสวยแล้ว รสชาติของอาหาร เครื่องดื่ม และขนม คือไม่แพ้ใครเหมือนกัน
099 782 1777
www.facebook.com/thesoulresort
www.thesoulresort.com
Comments
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Rest and restoration are important components of any exercise
routine, including cable chest exercises. When you work out, your muscular tissues expertise microscopic tears that
want time to heal so as to develop stronger.
To absolutely maximize the advantages of cable chest workouts, it’s important to give consideration to progressive
overload, proper diet, and relaxation and restoration. A weak or
tight pectoralis minor can result in poor posture, shoulder impingement, and even injuries.
Participating this muscle during cable workouts not solely helps you get a chiseled upper body but also promotes wholesome movement
patterns throughout your every day activities. Say goodbye to
boredom and hiya to features with these joint-friendly
and adjustable cable exercises for the ultimate pec coaching routine.
As you’ve seen above, cable chest exercises can be a
great way to not only add selection into your
training sessions, but also max out muscle progress.
To target this portion of the lower chest and obtain muscle growth, we have to select workout routines that take our
arm down and across the chest. This can embody bench press variants, dips, cable chest workouts and even bodyweight actions.
To take advantage of out of your higher cable crossover, make certain you keep proper form all
through. Start in a tall standing place with a slight bend in your elbows, hold your core engaged, and focus on the mind-muscle connection with each crossover
motion. You can also experiment with totally
different angles and grips to focus on particular areas inside the upper chest
region.
Correcting posture and maintaining a managed movement all through the train ensures that you’re maximizing the benefits
without compromising safety. Low to high cable flys are a dynamic chest exercise that targets the muscle fibers from varied angles, selling balanced
muscle improvement throughout the chest. By beginning these flyes in a decrease position and
ending in an upward motion, you engage completely different elements of your chest muscles.
This multi-directional method may help enhance muscle definition and total strength in the chest area as it recruits both the higher and lower pectoral muscle tissue.
Cable workout routines can also assist to enhance
total power and fitness by recruiting the shoulder, triceps, and core muscular tissues through the movements.
If you want to see significant strength gains in your chest
and enhance your overall bodily fitness, think about incorporating cable chest exercises
into your workout routine.
Transferring on from the Cable Chest Press, let’s discover Cable Flyes- an equally effective train for chest workouts.
As is true with all cable workouts, Cable
Flyes also offer the distinct advantage of a steady tension on your chest muscle tissue.
This results in higher muscle progress and strength, outpacing what you may achieve with conventional free weight
workout routines alone. For these simply beginning out,
newbie cable chest workouts will give consideration to mastering kind and building a basis.
You can perform this exercise with a single tower and isolate
one side of your physique at a time and maximize the features.
These chest muscle tissue are really visible,
so if you interact them with cable crossovers, you’ll get
a great pump. They’re additionally essential for upper chest improvement
and will enhance your shoulder joint stability. In Distinction To free weights, cable machines keep constant tension throughout the exercise, making certain your muscular tissues are engaged always.
This is an effective thing as research have indicated that larger time beneath pressure results in higher levels of muscle protein synthesis.
Utilizing cables, as seen in the decline cable chest press, permits one to keep fixed rigidity on the target muscle groups all through the
train.
The weight stack on a cable machine limits the quantity
of weight you can raise, decreasing the danger of overloading the weights and inflicting harm.
Finish any two-handed exercise—including
cable bench presses, standing presses, or flys—by bringing your hands close collectively at full extension.
Here is a detailed rundown of my favorite cable workout routines for constructing stronger arms.
Mix a chest urgent move with 2 or three angled actions to focus on the chest fibers from each
angle. Do 3-4 sets for every train, with reps pyramiding down from 15 to 6.
Seize the handles and sit down holding both handles at shoulder top.
Set the bench in a spot where you’ll be able to comfortably
maintain the handles by your chest on either side.
Lay along with your back flat on the bench, holding both handles
by the chest along with your elbows rotated forty five degrees away
from the physique. When your arm is totally prolonged, maintain for a second, then draw your arm again to its starting place.
Make positive to alternate arms to work each side evenly before shifting on. Slowly
return your arms back to the starting place to finish
a full rep. In Any Other Case, you’d be strengthening the muscles designed
to help the burden somewhat than the muscular tissues
producing the punching motion.
Whereas the bench press is a extremely effective exercise and sure, builds insane chest power,
on its own, it’s not going that will help you develop well-rounded chest strength.
This exercise is much like the cable crossover but you start together with your arms barely decrease.
This is an isolation train to permit you to consider one pectoral
muscle at a time. The mighty barbell has been proven to elicit the identical level of pec muscle
activation as the cable crossover train, making them equal on this regard.
The cable chest fly mainly recruits the center portion of the pecs in horizontal
shoulder flexion.
The cable machine provides a smooth, controlled movement when performing cable shoulder exercises.
Further, the load is a constant drive all through the motion whereas coming
from the identical course. Nonetheless, whereas the barbell creates the muse, the cable machine lets you go and target your
deltoid muscular tissues with finesse, like a chisel. This
article will lay out one of the best cable machine workouts
you must use to carve out your shoulder muscular tissues.
High to low cable crossovers have been proven in a few research, like this one by
Schanke et al., to be simply as effective because the bench press at
activating the pecs. In reality, the dumbbell bench press was really proven by Brett Contreras’
study to elicit the best activation for the center chest.
And one other plus is the higher range of motion with dumbbells since
your range of motion isn’t restricted by
the bar.
As A Substitute of doing a daily bench press with a heavy barbell, combine
it up and bring the burden bench to the cable machines.
Lie flat in your back, set the handles to the lowest attainable placement, and let your push muscles do the work.
This is the celebrity, a basic cable chest exercise
meant to focus on your lower chest (pectoralis major).
Each transfer targets different areas of your chest, guaranteeing a well-rounded chest
cable exercise. To maximize the effectiveness of
decline cable flyes, take observe of your hand positioning.
Experiment with completely different grips – from overhand to underhand
– to search out what works finest for you by method
of activating the decrease chest muscle group. Rotating your wrist
barely during the movement also can help interact those hard-to-reach areas, offering a well-rounded chest
cable workout for your chest muscle tissue. Traditional exercises like barbell bench press and dumbbell flys present
higher total muscle activation as a outcome of
want for stability and management throughout movement.
This unilateral movement provides a greater range of
motion than conventional exercises like bench press and engages more stabilizer muscles for higher
overall muscle activation.
Enough rest is necessary for the muscle-rebuilding course
of to occur. Sleep is extraordinarily important because it promotes the
discharge of development hormone, which aids in muscle restore and development.
Keep In Mind to give your muscle tissue sufficient rest and
restoration time in between workouts as properly. Next, lower
your palms down and aside from one another while maintaining
pressure on the cables till they attain shoulder level.
The use of free weights places a major amount of weight on the joints, which
can be problematic for individuals with injuries
or weaknesses within the shoulders, elbows, or wrists.
To adjust the load load, you can simply pull and insert the pin into the desired gap
on the load stack, with each plate labeled to point the quantity of weight getting
used. Ask your self at the end of each set, “If I had to, what number of extra reps might I even have gotten with good form?
We have been coaching weighted calisthenics for years, and we’ve been in many competitions around Europe. This permits them to not only evaluation individual research but also analyze the overall weight of the proof on any and all topics associated to diet, exercise, supplementation, and more. Take our 60-second quiz now to be taught which supplements may help you achieve your fitness targets faster. If you handle 7 or fewer reps with the new weight, scale back the burden by 5 kilos to ensure you stay within the 8-to-10 rep range. This flexibility lets you adapt the machine to go well with how you like to train and what you’re attempting to realize.
With control, bring the handles collectively in entrance of you, focusing on squeezing your chest as you do so. Slowly return to the beginning position with out allowing the weights to the touch down. You can also change up your grip of the attachment on the cable machine with ease to carry out a mess of exercises effectively and safely. This is a good train to strengthen the posterior chain, which might translate to better deadlift efficiency. It’s additionally a great train for decrease back exercises, because it strengthens the muscle tissue that play a task in lower back pain. The muscles targeted in cable pull throughs are primarily responsible for propelling you ahead so it’s important that they operate flawlessly.
The capacity to vary the angles alone gives you a lot to play with, but you additionally have other coaching variables that you can alter and further enhance selection. Your pec minor is a small triangular muscle, of which you’ve one on both sides, that lies beneath your pec main. It arrises out of your rib cage (3-5th ribs) and inserts into your coracoid (a small hook-like profusion on the high of your scapular). Experienced lifters can externally rotate their shoulders slightly (thumbs pointing up) to better target the medial deltoid. Embracing this facet allows for dynamic stretching beneath load—a key element in stopping damage and making certain that every contraction is as efficient as attainable. If you wish to grow your chest, you need to do these moves, and you have to do them correctly.
The pectoralis major is the larger and extra superficial of the 2 chest muscles—when you assume “chest workout” you’re in all probability imagining this muscle. For total triceps development, you’ve got to work the muscle from all angles with fixed pressure and progressive overload. Cable machines permit you to do all three better than some other sort of equipment.
The resistance on the cable can be working to tug your arm and your entire physique in the direction of the origin of the cable. There are plenty of advantages to utilizing cables over free weights and bodyweight. Although it’s not as common to instantly target it in chest cable exercises, the pectoralis minor can be not directly engaged via exercises that involve shoulder stabilization. One sure-fire method to develop your chest muscles and enhance your upper body strength is to easily get stronger within the bench press. The barbell bench press is a traditional chest train that is popular in all weight-lifting circles.
Additionally, push-ups may be modified and adapted to completely different fitness levels, allowing for progression as you turn into stronger. Dumbbell flyes are an isolation chest train carried out on a bench with dumbbells. You perform dumbbell flyes by mendacity on the bench together with your arms prolonged and palms going through one another. With a slight bend in your elbows, you lower the dumbbells out to the edges in a large arc, focusing on the chest muscular tissues, particularly the outer portion. Dumbbell flyes enhance the aesthetic appearance of the upper physique by specializing in the outer chest. Dumbbell flyes allow for a greater range of movement compared to different chest workout routines. This extended vary of movement fully stretches the chest muscles, promoting better muscle flexibility and potential gains in muscle size.
You also can perform this exercise with both arms by using a double-sided landmine attachment or performing the train one arm at a time. An Incline bench barbell press with a reverse grip actually shifts essentially the most focus to the upper pecs. Start out mild and ensure your thumbs are hooked around the bar for safety. The Incline barbell chest Press is a model of the normal bench press during which the bench is positioned at a couple of diploma angle. You will learn about common tools to train chests, corresponding to barbells, dumbbells, machines, resistance bands and bodyweight.
To carry out cable crossovers, arrange two cable pulleys on the highest point and connect a D-handle to each cable. Squeeze your chest and triceps to press the handles immediately above your chest, absolutely extending your arms. Maintain this place at the high for a number of seconds, then slowly deliver your arms again to both side of your chest. Start by standing instantly in the center of 2 cables set at chest height.
They may be pretty difficult at first, so ensure you keep the resistance low. Maintain a slight bend in your elbows and move your shoulders till your arms meet in the center. Grip the handle in one hand, and rotate your physique away from the cable machine, urgent the handle away from you as you go. Hold for a second, after which retract the cable and rotate your body again to starting position. “Since
coaching with Mike at EverFlex for the previous couple of years, my general power and fitness has improved dramatically.
Lean slightly forward, hold a slight bend in your elbows,
and slowly open your arms up as when you’re about to offer an enormous hug.
From here, slowly draw your elbows behind you, releasing rigidity on your chest.
When you can not draw your elbows again further, squeeze your chest and triceps to push the cables instantly in front of your chest once more.
With standing positions and an adjustable bench, you could also change issues
up further, corresponding to bent over flys, incline press/fly, decline press/fly.
Your pec major, of which you may have two (one on all sides of your chest),
runs out of your sternum (breastbone) as a lot as your clavicle (collarbone), and to the
side to your humerus (upper arm bone). Leonard Shemtob is President
of Robust Supplements and a printed writer.
References:
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For many devoted lifters, reaching substantial muscle growth
can really feel like an uphill battle in opposition to genetics and plateaus.
Mass gainer dietary supplements have advanced far past the essential weight gainers of the
previous, with at present’s advanced formulation offering
targeted options for even the most stubborn hardgainers.
Consuming mass gainers with whole foods ensures balanced nutrient intake.
A nutrient-rich balanced food plan maximizes mass
gainer benefits and supports total well being.
Protein consumption stays the identical on each days (almost 2g
per pound of bodyweight, roughly 330g in our pattern meal plan), so the drop in carbs also means a much-needed drop
in calories. On workout days you need about calories per
pound of bodyweight, but on rest days you require solely about energy per pound.
Swapping nowadays will spur muscle growth without seeing your midsection develop as well.
To effectively achieve muscle mass, it’s crucial to know how to properly use
mass gainer. These supplements can boost your calorie intake, help muscle progress, and enhance recovery.
So although you’re lightening the load during each drop set, they’re already
exhausted from your earlier set to the purpose that each additional rep it does is now
far more practical for growth. The first few reps you do contribute very little to
muscle progress. It’s solely throughout the earlier couple of reps, when the muscular tissues
are being pushed to their absolute restrict, that the most growth happens.
How you structure your coaching, your choice of workout
routines, your food plan, your recovery strategies, and your mental attitude all play important roles in your quest to pack on the lean muscle mass.
Periodization is a training precept that places you through different training phases.
For example, phase I might concentrate on power,
phase II may give attention to strength training,
and section III may give attention to hypertrophy.
Every phase is often a number of weeks lengthy and permits for quite
so much of actions, reps, units, and workout protocols so that your body never adapts
and keeps rising. Pump training is outlined as high-volume coaching which causes sarcoplasmic hypertrophy,
an increase in sarcoplasmic fluid in your cells. To build muscle, you have to place enough stress in your muscles to
pressure them to adapt; and lifting weights is the right solution.
This supplies you with one additional bottle of Tremendous Mandro, Andro the Large, and Protex to help
prolong your cycle. According to the American Council on Train energetic recovery could be more effective than passive restoration. For example, one week you may want to substitute
lateral raises with front raises.
Even higher, follow a coaching program that considers your
health level and muscle recovery and retains you on the right facet of the overtraining gremlin. It doesn’t allow you to neglect that you simply
skipped leg day or the half-hearted effort you set into your
final exercise. But a workout log removes much of the guesswork and simplifies the whole course of.
A exercise log helps in additional ways than preserving observe
of your reps and units and how heavy weights you’re lifting.
If you need to bulk up a certain muscle group, train it extra usually to increase muscle
nuclei inside the cell. Overtraining is real; nonetheless, it applies to the central nervous system (not
particularly to muscles) and is largely exaggerated
in bodybuilding. If individuals have issues digesting milk and like
to eat whey protein powder in water, they will add 40 grams of maltodextrin or dextrose to
a post-workout shake. We find this provides speedy replenishment of
glycogen stores.
Although you’ll mechanically practice surrounding muscle tissue and this approach just isn’t probably the most
efficient or really helpful approach to add mass. Based Mostly on current science
and evidence-based practices, listed right here are the key
parts you ought to be focusing on in terms of curating your muscle constructing sport plan. Soreness can last as lengthy as a number of days after training however isn’t necessarily a
cause to cease coaching altogether. Some relaxation and restoration are wanted, however
coaching on sore muscle tissue won’t trigger any further hurt – in some cases, continued coaching can help relieve muscle ache, especially
utilizing lively recovery.
And that boost comes from paying extra consideration to different factors.
Leap out of bed the following day with excitement, understanding that you are going to smash your exercise.
As you head out the door, your psychological depth level must be at about 7 out
of 10. Driving to the health club, see yourself successfully completing your max lifts once more,
and dial it as a lot as a 9. Then, as you emerge by way of the health club doors you need to be
raring to attack the weights at a 10.
Examples of in style compound lifts include squat, deadlift,
bench press, overhead press, and pull-ups. In Contrast to
isolation workout routines, like a dumbbell hammer curl,
compound lifts are an efficient method to interact your full body and build more muscle, quicker.
You can set up a better mind-body connection by learning the
place you must “really feel” every motion. If you are squatting to increase glute measurement or bench urgent to develop your chest
muscles, make certain you can feel these specific muscle
tissue working earlier than adding weight. It Is not about how briskly you’ll be able to
carry, what number of reps you can do, and even how heavy you’ll find a way to carry when you aren’t concentrating on and fascinating
the muscle tissue you need. When looking to train for muscle
development, ensure you’ve mastered the fundamentals
of core actions and can carry out every movement accurately and fully before
rising the weight.
Grab a heavy dumbbell or kettlebell in each hand, stand tall, and start walking.
Maintain your abs braced, your chest tall and your shoulders pulled back always.
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Continue to create Manufacturing buildings in your Cities,
focus on creating Science, and set up a strong economic system
until you get Industrialization. This unlocks the
Rail Station, which is certainly one of two required buildings to
begin getting Railroad Tycoon points. Leonard’s articles have been printed in plenty of prime publications
around the web. Leonard enjoys weight coaching, enjoying basketball and yoga, and likewise enjoys
climbing.
However, if you’re on a gradual weight acquire programme, it’s going to still provides a major
boost to your day by day calorie intake regardless.
Containing a 746 calories per 200g serving, this is Protein Works’ ‘Excessive’ mass gainer, that means it is best suited to anyone seeking to considerably improve
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The Serious Mass Powder from Optimum Diet lives as a lot as its name.
Additionally, I extremely advocate giving this article
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all your workouts to build muscle even faster.
This is because whey protein is metabolized shortly,
whereas casein protein is metabolized slowly. These collectively in combination ought to keep a gentle supply of protein obtainable to your physique for mass acquire (4).
So, if you need to full benefits of hitting your mass achieve goals, you need to make certain the
caloric content of your mass gainer is high.
When you start resistance training, the NASM suggests first
focusing on energy coaching to develop a robust basis.
As Quickly As you’ve a secure base, you’ll find a way to move into hypertrophy-focused
coaching. Hypertrophy happens when there could be extra
protein synthesis than protein breakdown in your muscle tissue.
This could outcome from resistance training and eating more
protein. Most top quality mass gainers accomplish this by delivering a combination of maltodextrin (a simple but not overly sweet carbohydrate), protein, and sometimes, fat.
Each of those methods of complement design have merits,
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Within the “complete” mass gainers, we appeared for products that tasted great and had high-quality micronutrients alongside
their protein and carbohydrate content.
Nevertheless, cutting an extreme number of energy by way of very low calorie dieting or partaking in hours of cardiovascular exercise doesn’t essentially preserve muscle mass.
To lose physique fat, a calorie deficit have to be
created, which could be achieved either by consuming
fewer calories or expending more energy. Nicely, this behavior of not consuming
has to vary if you plan on gaining weight/bulking up because you can’t eat like a chook and put on measurement.
Thus explaining why I was continually stuck at that very
same weight. As a hardgainer, you’re eating fewer calories than you want in your
food regimen.
However after months of stuffing myself day by day with what I thought was
nicely over three,000 energy of food, I nonetheless wasn’t
putting on weight. It wasn’t till I really took the time to take a seat down and monitor
the energy that I was consuming on a day by day basis did I understand that I was undereating by around 500 energy.
The very first thing you should do as a hardgainer
is making certain that you have your exercise setup appropriately.
You don’t need to get all three units; simply add weight
and continue. For these, you will start on the lower finish of the rep vary and then add reps weekly.
As Quickly As you get to the top range, add some weight, which will knock you right down to the lower
rep vary. You will use a mix of increasing load and reps on your hypertrophy actions.
Aside from the strength movements, you’ll see movements with a rep range,
i.e. 3X8-10 or 3X10-12; these are your muscle hypertrophy actions.
For instance, should you use a full-body break up, you
should prepare each muscle each session. Not only that
however you should practice for strength and hypertrophy, if
that is your objective.
On your first three sets, you do 8-10 reps, going as heavy as you
presumably can with proper type. Nevertheless, you
will not lockout on the prime of every rep.
Locking out offers you with a mini pause on the prime of each rep.
That is not what we would like. Stopping just in want of lockout and going straight into the subsequent rep
will maintain the stress on your thighs. Assault every exercise as if it were
crucial set of your life.
Nuts and seeds also have fiber, vitamins and minerals that
support many of the physique’s techniques. Research
has indicated that due to the optimum digestibility
and ability of the physique the amino acids
in yogurt, it is a good source of high-quality protein to
assist increase muscle mass. Full of protein and gut-healthy probiotics,
nonfat plain Greek yogurt is a wonderful alternative for these trying
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Now, it generally takes roughly 3,500 energy to either acquire or burn one pound.
For instance, this study found that if you have a
300 calorie snack after lunch, you’ll naturally eat around a hundred fewer energy for dinner.
Resulting in an “accidental” acquire of 200 energy with minimal stress
on your stomach or urge for food. And for you, this can be so easy as incorporating excessive calorie but nutritious snacks between your meals.
But for muscle gain functions, aiming to carry as heavy as potential
or utilizing max weight often is likely not be an effective approach to hypertrophy.
But this clarification is drastically simplified and muscle
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and the way rapidly is decided by many elements together with genetics,
meals selections, coaching stage, and hormones. And your starting body composition may
also be an important factor to think about. More muscle usually equals more power and being
strong often equates to improved bone and joint
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A greater lean physique mass may also have protecting health advantages in opposition to various
persistent illnesses, including obesity. More muscle additionally helps
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You store key nutrients in your muscular tissues, including glycogen (primarily
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Compound exercises give you the best bang
for your buck, so to talk. This is why they’re to be carried out
firstly of your exercises. The first train you do for any
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to realize mass they also acquire too much fat to go with it.
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Practice 4 days in a row and rest the next day, prepare two days and rest one, or train on Monday, Tuesday, Thursday, and Friday
with the weekends off. Upright rows have a unfavorable status
due to their requirement of raising the arms above shoulder top whereas in an internally
rotated place. This place may enhance the likelihood of shoulder impingement when executed in the conventional method.
Time to build some muscle, beginning with the
pecs, specifically the mighty barbell bench press.
The StrengthLog chest and shoulder exercise has you coated,
even when you solely do it as quickly as every week.
Few different routines goal your traps fairly as effectively
as dumbbell shrugs, though they’re usually performed incorrectly.
Click On here to return to our full listing of power training workout routines.
The barbell rear delt row works the again of your shoulder and mid
trapezius. That means it’s labored to some extent in rowing workouts
just like the bent-over row, but you probably
can target it even additional with exercises like the reverse dumbbell
fly, pictured above. If you already do plenty of pressing workout routines, you
might already work your entrance delts sufficiently, by
which case you can save your isolation work for the following exercise.
Now, let’s get into the best shoulder workout routines to accomplish this.
However with so many shoulder workouts on the market, it may be overwhelming to know which ones to prioritize.
In this text, we’ll take a glance at a leg exercise that is efficient for gaining muscle mass and
growing your power. We’ll cover the most effective leg workouts, sets and reps, and other essential components in your positive aspects.
The combination of all three actions hits the anterior and lateral deltoids and
helps you construct sturdy shoulders. If you’re in search of a simple but effective higher physique exercise, you’re
in luck. Fitness icon Denise Austin just lately shared a “#FitOver50” workout video
demonstrating three bodyweight moves that are certain to assist you achieve “sexy” arms and shoulders.
If we had been to hinge at the elbow or try to row the weights,
we would scale back the emphasis placed on the
target muscle group or teams.
In a push day exercise, typically solely the entrance delts and lateral delts are
included; the rear delts are labored in a pull exercise.
Research exhibits progressively increasing the load over time helps promote
power and hypertrophy. So, it is best to increase weight by 2-3% every week or fortnight.
The movement pattern of the machine closely mimics the
natural movement of the rear delt fly. The One Arm Cable Rear Delt Flyes provide a
focused method to training the rear deltoids, allowing for unilateral muscle engagement and elevated concentration on every shoulder.
The use of the cable machine ensures consistent pressure all
through the movement, resulting in efficient muscle engagement.
The inclined place adjustments the gravity vector,
which alters the greatest way the deltoid muscle tissue are engaged in comparability with a standing or seated place.
Here’s a detailed have a glance at why the seated dumbbell shoulder press,
seated barbell shoulder press, and standing dumbbell shoulder press are prime choices.
Understanding the specific capabilities of every deltoid head is crucial for designing
an efficient shoulder training program. By targeting
each part individually, you can guarantee balanced improvement and minimize
the danger of muscle imbalances.
Notice that the face pull involves a little bit of external rotation of your
arms on the end of the motion, in contrast to the cable rear delt row, which is more of a straight pull.
Simply ensure to start out with light weights and progressively increase
your vary of motion. The stability of the bench will let you focus in your front and
aspect delts without worrying as a lot about stability, although the dumbbells will problem and develop
your shoulder stability. The overhead press is as
old because the barbell itself, and is possibly one of the best shoulder train of all.
Carry Out exercises that contain these three movement directions, and you will have worked
all parts of your deltoid muscles. Whether you’re a beginner or superior lifter, these
workouts will help you pack on muscle and increase your shoulder power rapidly.
That’s why we’ve compiled a list of the ten greatest shoulder exercises for muscle and strength.
For individuals seeking to reduce intensity, further away from the
anchor point to lower resistance. Here is a list of warmups that can help loosen your shoulder blade muscles
and joints previous to exercising. It is crucial that you just
endure an intensive warm-up to get your blood flowing and help with ache reduction. You can expertise discomfort or extreme ache if just one component
suffers harm. In some circumstances, the ache in your shoulder
occurs due to some other area of the physique that works with the shoulder.
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