ืื™ืžื•ืŸ
35 m
ืžื•ื˜ ื‘ืจื–ืœ +
ืจื’ืœื™ื™ื
458 kcal
Warmup
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ื”ืจืžืช ืจื’ืœ ืฆื“ื™ืช ืœื˜ืจืœื™ืช (ืžื›ื•ื ืช ื›ื™ื‘ื•ื™)
Right side
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ื”ืจืžืช ืจื’ืœ ืฆื“ื™ืช ืœื˜ืจืœื™ืช (ืžื›ื•ื ืช ื›ื™ื‘ื•ื™)
Left side
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ื“ื—ื™ืคืช ื™ืฉื‘ืŸ
Right side
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ื“ื—ื™ืคืช ื™ืฉื‘ืŸ
Left side
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ื—ื™ืžื•ื ื™ืจืš 90/90
ืงื‘ืข ืžื˜ืจื•ืช ืจื™ืืœื™ื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื”ื™ื” ืขืงื‘ื™ ื•ืืœ ืชื•ื•ืชืจ, ื’ื ื›ืฉื–ื” ืงืฉื”. ื–ื›ื•ืจ ืฉื›ืœ ื”ืชืงื“ืžื•ืช ืงื˜ื ื” ื ื—ืฉื‘ืช!
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ืกืงื•ื•ืื˜
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”