ืื™ืžื•ืŸ
31 m
ื”ืœื™ื›ื•ืŸ
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
236 kcal
Warmup
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ืžืขื’ืœ ืงืจืกื•ืœ
ืฆื“ ืฉืžืืœ
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ืžืขื’ืœ ืงืจืกื•ืœ
ืฆื“ ื™ืžื™ืŸ
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ืกื™ื‘ื•ื‘ ื’ื–ืข
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ ื•ืžืฉืคืจ ืืช ืจื•ื•ื—ืชืš.
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ื–ื—ืœ ืื™ื ืฅ'
ืงื‘ืข ืžื˜ืจื•ืช ืจื™ืืœื™ื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื–ื›ื•ืจ, ืฉื”ื”ืชืงื“ืžื•ืช ืœื•ืงื—ืช ื–ืžืŸ ื•ืฉื›ืœ ืฆืขื“ ื ื—ืฉื‘.
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ืคื•ืฉ ืืค ืงื•ื•ื“ืจื•ืคื“ ืคืœื•ืก
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ, ืœื”ื’ื‘ื™ืจ ืืช ื”ื›ื•ื— ืฉืœืš ื•ืœืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ืฉืœืš.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”