ืื™ืžื•ืŸ
16 m
ื‘ืœื™ ืฆื™ื•ื“
ืฉืจื™ืจื™ ื”ืืœื›ืกื•ืŸ +
129 kcal
Warmup
exercise-img
ืžืขื’ืœ ืคืจืง ื›ืฃ ื”ื™ื“
ืื™ืžื•ืŸ ื”ื•ื ื—ืฉื•ื‘ ื›ื“ื™ ืœื”ื™ืฉืืจ ื‘ืจื™ื ื•ื—ื–ืง. ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืกื“ื™ืจื” ืขื•ื–ืจืช ืœืฉืคืจ ืืช ื”ื‘ืจื™ืื•ืช ื•ื”ืจื•ื•ื—ื” ืฉืœืš.
exercise-img
ืžืขื’ืœ ื™ื“ื™ื™ื
exercise-img
ืกื™ื‘ื•ื‘ ื’ื–ืข
exercise-img
ื›ื™ืคื•ืฃ ื›ืชืฃ ื—ืœื•ืคื™
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ, ืœื”ื’ื“ื™ืœ ืืช ื”ืื ืจื’ื™ื” ืฉืœืš ื•ืœืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ืฉืœืš.
exercise-img
ื–ื—ืœ ืื™ื ืฅ'
ืงื‘ืข ืžื˜ืจื•ืช ื‘ืจื•ืจื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื’ื™ื•ื•ืŸ ื‘ืชืจื’ื™ืœื™ื ืฉืœืš ืขื•ื–ืจ ืœืฉืžื•ืจ ืขืœ ื”ืื™ืžื•ืŸ ืžืขื ื™ื™ืŸ ื•ืžืืชื’ืจ. ื–ื›ื•ืจ, ืฉื”ื”ื—ืœืžื” ื—ืฉื•ื‘ื” ืœื ืคื—ื•ืช ืžื”ืื™ืžื•ืŸ ืขืฆืžื•.
rest image
ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”