ืื™ืžื•ืŸ
15 m
ื‘ืœื™ ืฆื™ื•ื“
ื‘ื˜ืŸ +
155 kcal
Warmup
exercise-img
ืžืขื’ืœ ืคืจืง ื›ืฃ ื”ื™ื“
ืื™ื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.
exercise-img
ืžืขื’ืœ ื™ื“ื™ื™ื
exercise-img
ืกื™ื‘ื•ื‘ ื’ื–ืข
exercise-img
ื›ื™ืคื•ืฃ ื›ืชืฃ ื—ืœื•ืคื™
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ, ืœื”ื’ื‘ื™ืจ ืืช ื”ืื ืจื’ื™ื” ืฉืœืš ื•ืœืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ืฉืœืš.
exercise-img
ื–ื—ืœ ืื™ื ืฅ'
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœื‘ื ื•ืช ื›ื•ื—, ืœืฉืคืจ ืกื™ื‘ื•ืœืช ื•ืœื”ื’ื‘ื™ืจ ืืช ืจื•ื•ื—ืชืš.
rest image
ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”