ืื™ืžื•ืŸ
39 m
ืžืฉืงื•ืœืช +
ื™ืฉื‘ืŸ +
264 kcal
Warmup
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ืžืขื’ืœ ื™ืจืš ื—ืœื•ืคื™ ื‘ืขืžื™ื“ื”
ืฆื“ ืฉืžืืœ
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ืžืขื’ืœ ื™ืจืš ื—ืœื•ืคื™ ื‘ืขืžื™ื“ื”
ืฆื“ ื™ืžื™ืŸ
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ืคื•ืชื— ื™ืจืš ืฆื“ื“ื™
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ื ื™ืขื•ืจ ืจื’ืœื™ื™ื
ืฆื“ ืฉืžืืœ
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ื ื™ืขื•ืจ ืจื’ืœื™ื™ื
ืฆื“ ื™ืžื™ืŸ
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ื—ื™ืžื•ื ื™ืจืš 90/90
ืื™ืžื•ืŸ ื”ื•ื ื”ืžืคืชื— ืœืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ืขืœ ื™ื“ื™ ืฉื™ืœื•ื‘ ืฉืœ ืื™ืžื•ื ื™ื ืกื“ื™ืจื™ื, ืืชื” ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ื›ื•ื—, ื”ืกื™ื‘ื•ืœืช ื•ื”ื’ืžื™ืฉื•ืช ืฉืœืš.
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ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
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ืžื ื•ื—ื”
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ื—ื™ืžื•ื ื™ืจืš 90/90
ืงื‘ืข ืžื˜ืจื•ืช ื‘ืจื•ืจื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ื”ืžื•ื˜ื™ื‘ืฆื™ื” ืฉืœืš. ื’ื™ื•ื•ืŸ ื‘ืชืจื’ื™ืœื™ื ืฉืœืš ื—ืฉื•ื‘ ื›ื“ื™ ืœื”ื™ืžื ืข ืžืงื™ืคืื•ืŸ ื•ืœืฉืžื•ืจ ืขืœ ื”ืื™ืžื•ืŸ ืžืขื ื™ื™ืŸ. ื–ื›ื•ืจ ืฉื”ื—ืœืžื” ื”ื™ื ื—ืœืง ืžื”ืชื”ืœื™ืš.
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ืคื•ืชื— ื™ืจืš ืฆื“ื“ื™
ืงื‘ืข ืžื˜ืจื•ืช ื‘ืจื•ืจื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื’ื™ื•ื•ืŸ ื‘ืชืจื’ื™ืœื™ื ืฉืœืš ื™ื›ื•ืœ ืœืขื–ื•ืจ ืœืฉืžื•ืจ ืขืœ ื”ืื™ืžื•ืŸ ืžืขื ื™ื™ืŸ ื•ืžืืชื’ืจ. ื–ื›ื•ืจ ืฉื”ื—ืœืžื” ื—ืฉื•ื‘ื” ืœื ืคื—ื•ืช ืžืื™ืžื•ืŸ. ื”ืงืฉื‘ ืœื’ื•ืคืš ื•ืชืŸ ืœื• ืืช ื”ืžื ื•ื—ื” ืฉื”ื•ื ื–ืงื•ืง ืœื”.
ืฉืชืฃ ืืช ื–ื”