ืื™ืžื•ืŸ
30 m
ืกื˜ื™ื™ืจืžืืกื˜ืจ +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
237 kcal
Warmup
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ื ื™ืขื•ืจ ืจื’ืœ ืฆื“ื“ื™
ืฆื“ ืฉืžืืœ
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ื ื™ืขื•ืจ ืจื’ืœ ืฆื“ื“ื™
ืฆื“ ื™ืžื™ืŸ
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ืคื•ืชื— ื™ืจืš ืฆื“ื“ื™
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ ื•ืœืฉืคืจ ืืช ืจื•ื•ื—ืชืš.
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ืžืขื’ืœ ื™ื“ื™ื™ื
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ืขืœ ื™ื“ื™ ืฉื™ืœื•ื‘ ืฉืœ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืกื“ื™ืจื”, ืืชื” ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื›ื•ื—ืš, ืกื™ื‘ื•ืœืชืš ื•ื’ืžื™ืฉื•ืชืš.
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ื–ื—ืœ ืื™ื ืฅ'
ื”ื˜ืงืกื˜ ืœืชืจื’ื•ื:
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”