ืื™ืžื•ืŸ
20 m
ื‘ืœื™ ืฆื™ื•ื“
ืฉืจื™ืจื™ ื”ืืœื›ืกื•ืŸ +
166 kcal
Warmup
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ืžืขื’ืœ ื™ื“ื™ื™ื
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœื‘ื ื•ืช ื›ื•ื—, ืœืฉืคืจ ืืช ื”ืกื™ื‘ื•ืœืช ืฉืœืš ื•ืœื”ื’ื‘ื™ืจ ืืช ื”ืจื•ื•ื—ื” ืฉืœืš.
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ื›ื™ืคื•ืฃ ื›ืชืฃ ืงื“ืžื™
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ, ืœื”ื’ื‘ื™ืจ ืืช ื”ื›ื•ื— ืฉืœืš ื•ืœืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ืฉืœืš.
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ืกื™ื‘ื•ื‘ ื’ื–ืข
ื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, ืื– ื”ื™ื” ืกื‘ืœื ื™ ื•ืขืงื‘ื™.
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ืžืขื’ืœ ื‘ืจืš
ื˜ืงืกื˜ ืœืชืจื’ื•ื
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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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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”