ืื™ืžื•ืŸ
32 m
ื”ืœื™ื›ื•ืŸ
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
244 kcal
Warmup
exercise-img
ืžืขื’ืœ ืงืจืกื•ืœ
ืฆื“ ืฉืžืืœ
exercise-img
ืžืขื’ืœ ืงืจืกื•ืœ
ืฆื“ ื™ืžื™ืŸ
exercise-img
ืกื™ื‘ื•ื‘ ื’ื–ืข
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœื‘ื ื•ืช ื›ื•ื—, ืœืฉืคืจ ืกื™ื‘ื•ืœืช ื•ืœื”ื’ื‘ื™ืจ ืืช ืจื•ื•ื—ืชืš.
exercise-img
ื–ื—ืœ ืื™ื ืฅ'
ื›ื•ืฉืจ ื”ื•ื ืื•ืจื— ื—ื™ื™ื ืฉื“ื•ืจืฉ ืžื—ื•ื™ื‘ื•ืช ื•ื“ื™ืกืฆื™ืคืœื™ื ื”. ืขืœ ื™ื“ื™ ืื™ืžื•ืŸ ืงื‘ื•ืข, ืืชื” ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ื‘ืจื™ืื•ืช ื•ืจื•ื•ื—ืชืš.
exercise-img
ืคื•ืฉ ืืค ืงื•ื•ื“ืจื•ืคื“ ืคืœื•ืก
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื”ื•ื ืขื•ื–ืจ ืœื‘ื ื•ืช ื›ื•ื—, ืœืฉืคืจ ืกื™ื‘ื•ืœืช ื•ืœื”ื’ื‘ื™ืจ ืืช ื”ืจื•ื•ื—ื”.
rest image
ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”