ืื™ืžื•ืŸ
30 m
ืจืฆื•ืขืช ื”ืชื ื’ื“ื•ืช
ื™ืฉื‘ืŸ +
207 kcal
Warmup
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ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ื”ื™ืจืš ืขืœ ืจื’ืœ ืื—ืช
ืฆื“ ืฉืžืืœ
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ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ื”ื™ืจืš ืขืœ ืจื’ืœ ืื—ืช
ืฆื“ ื™ืžื™ืŸ
exercise-img
ื ื™ืขื•ืจ ืจื’ืœื™ื™ื
ืฆื“ ืฉืžืืœ
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ื ื™ืขื•ืจ ืจื’ืœื™ื™ื
ืฆื“ ื™ืžื™ืŸ
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ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
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ืกื™ื‘ื•ื‘ ื’ื–ืข
ื”ืชื—ืœ ืืช ื”ืื™ืžื•ืŸ ืฉืœืš ื”ื™ื•ื! ื‘ื™ืŸ ืื ืืชื” ืžืชื—ื™ืœ ืื• ืžื ื•ืกื”, ืชืžื™ื“ ื™ืฉ ืžืฉื”ื• ื—ื“ืฉ ืœืœืžื•ื“. ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื” ื•ื”ืฆื™ื‘ ืžื˜ืจื•ืช ืจื™ืืœื™ื•ืช ื›ื“ื™ ืœื”ืฉื™ื’ ืืช ื—ืœื•ืžื•ืช ื”ื›ื•ืฉืจ ืฉืœืš.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”