ืื™ืžื•ืŸ
39 m
ืงื˜ืœื‘ืœ +
ื‘ื˜ืŸ +
457 kcal
Warmup
exercise-img
ืžืขื’ืœ ืคืจืง ื›ืฃ ื”ื™ื“
rest image
ืžื ื•ื—ื”
exercise-img
ืื—ื•ื– ื‘ื™ื“ื™ื™ื ืžืื—ื•ืจื™ ื”ื’ื‘ ืœืžืชื™ื—ืช ื›ืชืคื™ื™ื
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ, ืœื”ืขืœื•ืช ืืช ื”ืื ืจื’ื™ื” ืฉืœืš ื•ืœืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ืฉืœืš. ื‘ื™ืŸ ืื ืืชื” ืžืขื“ื™ืฃ ืœื”ืชืืžืŸ ื‘ื—ื“ืจ ื›ื•ืฉืจ, ืœืฆืืช ืœื”ืœื™ื›ื•ืช ืื• ืœื”ืฉืชืชืฃ ื‘ืคืขื™ืœื•ื™ื•ืช ืงื‘ื•ืฆืชื™ื•ืช, ื™ืฉื ืŸ ื“ืจื›ื™ื ืจื‘ื•ืช ืœืฉืœื‘ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ื‘ืฉื’ืจืช ื”ื™ื•ืžื™ื•ื ืฉืœืš.
rest image
ืžื ื•ื—ื”
exercise-img
ืžืชื™ื—ืช ื’ื‘ ื‘ืžืจืคืง
rest image
ืžื ื•ื—ื”
exercise-img
ืชื ื•ื—ืช ืงื•ื‘ืจื”
rest image
ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”