ืื™ืžื•ืŸ
30 m
ืกืคืกืœ
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
249 kcal
Warmup
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ื—ื™ืžื•ื ื™ืจืš ืขืœ ื”ืงื™ืจ
ื›ื•ืฉืจ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ืื™ืžื•ืŸ ืงื‘ื•ืข ืขื•ื–ืจ ืœืฉืคืจ ื”ืŸ ืืช ื”ื‘ืจื™ืื•ืช ื”ืคื™ื–ื™ืช ื•ื”ืŸ ืืช ื”ื‘ืจื™ืื•ืช ื”ื ืคืฉื™ืช.
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ืชื ื•ื—ืช ืงื•ื‘ืจื” ืขื ื‘ืจืš ื›ืคื•ืคื” ืขืœ ื”ืงื™ืจ
ื˜ืงืกื˜ ื‘ืขื‘ืจื™ืช
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ืชื ื•ื—ืช ืคืจืคืจ ื—ื™ืžื•ื
ืงื‘ืข ืžื˜ืจื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื’ื™ื•ื•ืŸ ื‘ืื™ืžื•ืŸ ืฉืœืš ื™ื›ื•ืœ ืœืขื–ื•ืจ ืœืš ืœื”ืฉื™ื’ ืืช ื”ืžื˜ืจื•ืช ืฉืœืš ืžื”ืจ ื™ื•ืชืจ.
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ๆป‘ๅŠจ่‚ฉ่ƒ›้ชจๅข™
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื”ื•ื ืขื•ื–ืจ ืœืš ืœื‘ื ื•ืช ื›ื•ื—, ืœื”ื’ื“ื™ืœ ืกื™ื‘ื•ืœืช ื•ืœืฉืคืจ ืืช ื”ืจื•ื•ื—ื” ื”ื›ืœืœื™ืช ืฉืœืš.
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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 ื•ื›ืœ ืฉื™ืคื•ืจ ืงื˜ืŸ ื ื—ืฉื‘.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”