ืื™ืžื•ืŸ
31 m
ืžื•ื˜ ื‘ืจื–ืœ +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
179 kcal
Warmup
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ื”ืจืžื•ืช ืจื’ืœื™ื™ื ืงื“ืžื™ื•ืช
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ, ืœื”ืขืœื•ืช ืืช ื”ืื ืจื’ื™ื” ืฉืœืš ื•ืœืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ืฉืœืš.
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ื—ื™ืžื•ื ื™ืจืš 90/90
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœื‘ื ื•ืช ื›ื•ื—, ืœืฉืคืจ ืกื™ื‘ื•ืœืช ื•ืœื”ื’ื‘ื™ืจ ืืช ืจื•ื•ื—ืชืš.
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ืžืชื™ื—ืช ื—ื–ื” ืžืื—ื•ืจื™ ื”ืจืืฉ
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ืžืขื’ืœ ื™ื“ื™ื™ื
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ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”