ืื™ืžื•ืŸ
51 m
ืžื•ื˜ ื‘ืจื–ืœ +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
347 kcal
Warmup
exercise-img
ื—ื™ื‘ื•ืง ื‘ืจืš ื’ื‘ื•ื” ื—ืœื•ืคื™
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ืขืœ ื™ื“ื™ ืื™ืžื•ืŸ ืงื‘ื•ืข, ืืชื” ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ื›ื•ื—, ื”ืกื™ื‘ื•ืœืช ื•ืจื•ื•ื—ืชืš ื”ื›ืœืœื™ืช.
exercise-img
ื—ื™ืžื•ื ื™ืจืš 90/90
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ ื•ืœื”ืจื’ื™ืฉ ื˜ื•ื‘. ื‘ื™ืŸ ืื ืืชื” ืžืขื“ื™ืฃ ืœื”ืจื™ื ืžืฉืงื•ืœื•ืช, ืœืจื•ืฅ ืื• ืœื”ืฉืชืชืฃ ื‘ืื™ืžื•ื ื™ ืงื‘ื•ืฆื•ืช, ื™ืฉ ืžืฉื”ื• ืœื›ื•ืœื.
exercise-img
ืžืชื™ื—ืช ื—ื–ื” ืžืื—ื•ืจื™ ื”ืจืืฉ
exercise-img
ๆป‘ๅŠจ่‚ฉ่ƒ›้ชจๅข™
exercise-img
ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
rest image
ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”