Workout: Six Pack Abs: 30 Days

ืžื›ื™ืœ ืžื•ื“ืขื•ืชืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
+1Kโ€
ื”ื•ืจื“ื•ืช
ืกื™ื•ื•ื’ ืชื•ื›ืŸ
ื›ื•ืœื
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

ืขื ืชื•ื›ื ื™ืช ืื™ืžื•ืŸ ABS ืฉื™ืฉื” ื—ื‘ื™ืœื•ืช, ืื™ื ืš ืฆืจื™ืš ืœืœื›ืช ืœื—ื“ืจ ื›ื•ืฉืจ ื‘ื›ืœ ืคืขื ื›ื“ื™ ืœืจื“ืช ื‘ืžืฉืงืœ, ืœื‘ื ื•ืช ืฉืจื™ืจื™ื ื•ืœืฉืจื•ืฃ ืฉื•ืžืŸ. ื”ื™ื›ื ืก ืœื›ื•ืฉืจ ืขื ืชื•ื›ื ื™ืช ืื™ืžื•ื ื™ื ื‘ื™ืชื™ืช ืฉืขื•ืฆื‘ื” ืขืœ ื™ื“ื™ ืžืืžืŸ ืžืงืฆื•ืขื™. ืื ื• ืžื‘ื™ืื™ื ืœืš ืชื›ื ื™ื•ืช ืื™ืžื•ืŸ ื™ืขื™ืœื•ืช, ื˜ื™ืคื™ื ืœื™ืจื™ื“ื” ื‘ืžืฉืงืœ ืœื’ื‘ืจื™ื ื•ืœื ืฉื™ื, 6 ื—ื‘ื™ืœื•ืช ื‘ื˜ืŸ ื‘ื˜ืŸ ืฉื˜ื•ื—ื” ื•ื™ืจื™ื“ื” ื‘ืžืฉืงืœ, ื˜ื™ืคื™ื ืœืื™ืžื•ืŸ ืฉืจื™ืจื™ ื‘ื˜ืŸ. ืื• ืœืขื‘ื•ื“ ืœืœื ื›ืœื™ื ื•ื“ืžื•ืžื™ื•ืช.
ืชื›ื•ื ื•ืช
โ€ข ื‘ืœื• ืžืกื™ื™ืข ืœื™ืจื™ื“ื” ื‘ืžืฉืงืœ
โ€ข ืฉื’ืจื•ืช ืื™ืžื•ืŸ ืฉืœ 30 ื™ื•ื ืœืฉื™ืฉื™ ืฉืจื™ืจื™ ื‘ื˜ืŸ ื•ื’ื•ืฃ ื—ื–ืง
โ€ข ืื™ืžื•ืŸ ืžื“ื”ื™ื ืœื ื™ื”ื•ืœ ืžืฉืงืœ ื•ื‘ื ื™ื™ืช ืฉืจื™ืจื™ื
โ€ข ืขืฆื™ืžื•ืช ื”ืื™ืžื•ืŸ ืขื•ืœื” ืฆืขื“ ืื—ืจ ืฆืขื“
โ€ข ื”ืชืื ืื™ืฉื™ืช ืืช ืชื–ื›ื•ืจื•ืช ื”ืื™ืžื•ืŸ ืฉืœืš
โ€ข ืฉื’ืจื•ืช ืื™ืžื•ืŸ ืฉืœ 30 ื™ื•ื ืœืฉื™ืฉื™ ืฉืจื™ืจื™ ื‘ื˜ืŸ ื•ื’ื•ืฃ ื—ื–ืง ื™ื•ืชืจ
โ€ข ืžืชืขื“ ืืช ื”ืชืงื“ืžื•ืช ื”ืื™ืžื•ืŸ ื‘ืื•ืคืŸ ืื•ื˜ื•ืžื˜ื™
โ€ข ื”ื’ื“ืจ ืชื–ื›ื•ืจืช ืื™ืžื•ืŸ ื™ื•ืžื™ืช
โ€ข ืงืœ ืœื”ื‘ื ื”
โ€ข ืžืชืื™ื ืœื›ื•ืœื, ืžืชื—ื™ืœื™ื, ืžืงืฆื•ืขื ื™ื, ื’ื‘ืจื™ื, ื ืฉื™ื, ื‘ื ื™ ื ื•ืขืจ ื•ืงืฉื™ืฉื™ื

ืžื“ืจื™ื›ื™ ืื ื™ืžืฆื™ื•ืช ื•ื•ื™ื“ืื•
6 Pack Abs - ื˜ื™ืคื™ื ืœืื™ืžื•ืŸ ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ื”ื•ื›ื—ื• ืžื“ืขื™ืช ื›ืžืกื™ื™ืขื™ื ื‘ื—ื™ื–ื•ืง ื›ืœ ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ืฉืœืš. ืขื ืื ื™ืžืฆื™ื•ืช ื•ืžื“ืจื™ื›ื™ ื•ื™ื“ืื•, ืืชื” ื™ื›ื•ืœ ืœื•ื•ื“ื ืฉืืชื” ืžื‘ืฆืข ื™ืจื™ื“ื” ื‘ืžืฉืงืœ, ืื™ืžื•ืŸ ืฉืจื™ืจื™ ื‘ื˜ืŸ ื›ืœ ืชืจื’ื™ืœ ื‘ืฆื•ืจื” ื‘ื˜ื•ื—ื” ื•ื™ืขื™ืœื”.

ืื™ืžื•ืŸ ื‘ื‘ื™ืช
ืงื—ื• ื›ืžื” ื“ืงื•ืช ื‘ื™ื•ื ื›ื“ื™ ืœืงื‘ืœ ืฉื™ืฉื” ืฉืจื™ืจื™ ื‘ื˜ืŸ ืขื ื”ื˜ื™ืคื™ื ืฉืœื ื• ืœืื™ืžื•ืŸ ื‘ื‘ื™ืช. ืื™ืŸ ืฆื•ืจืš ื‘ืฆื™ื•ื“ ืœื™ืจื™ื“ื” ื‘ืžืฉืงืœ, ืคืฉื•ื˜ ื”ืฉืชืžืฉ ื‘ืžืฉืงืœ ื”ื’ื•ืฃ ืฉืœืš ื›ื“ื™ ืœื”ืชืืžืŸ ื‘ื‘ื™ืช.

ืฉืจื™ืคืช ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ
ืืคืœื™ืงืฆื™ื” ื–ื• ื›ื•ืœืœืช ืื™ืžื•ื ื™ื ืœืฉืจื™ืคืช ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ, ืื™ืžื•ื ื™ ืœื™ื‘ื” ื•ืื™ืžื•ื ื™ ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ. ืื™ืžื•ื ื™ื ืืœื• ืœืฉืจื™ืคืช ืฉื•ืžื ื™ื ื‘ื‘ื˜ืŸ, ืื™ืžื•ืŸ ื”ืœื™ื‘ื” ื•ืื™ืžื•ื ื™ ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ ื”ื•ื›ื—ื• ื›ืžืกื™ื™ืขื™ื ื‘ื‘ื ื™ื™ืช ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ. ืœื”ื–ื™ืข ืขื ืื™ืžื•ืŸ ื”ืœื™ื‘ื” ืฉืœื ื• ื•ืœื”ื•ืจื™ื“ ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ!
ืื™ืžื•ืŸ ื‘ื™ืชื™ ืœืœื ืฆื™ื•ื“
ืืชื” ื™ื›ื•ืœ ืœื”ืฉืชืžืฉ ื‘ืืคืœื™ืงืฆื™ื™ืช ื”ืื™ืžื•ืŸ ื”ื‘ื™ืชื™ ื”ื–ื• ื‘ื›ืœ ืžืงื•ื ื›ื™ ื›ืœ ื”ืื™ืžื•ื ื™ื ื”ื‘ื™ืชื™ื™ื ื”ืœืœื• ืื™ื ื ื–ืงื•ืงื™ื ืœืฆื™ื•ื“.
ืชื•ื›ื ื™ืช ืื™ืžื•ืŸ ืขื ืจืžื•ืช ืฉื•ื ื•ืช
ื”ื•ืจื“ืช ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ, ืฉืจื™ืจื™ ื‘ื˜ืŸ ืงืฉื™ื ื•-Six Pack Abs - 3 ืจืžื•ืช ืืœื• ืฉืœ ืชื•ื›ื ื™ื•ืช ืื™ืžื•ืŸ ืขื•ื–ืจื•ืช ืœืš ืœืื‘ื“ ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ ื•ืœื‘ื ื•ืช ืืช ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ืฆืขื“ ืื—ืจ ืฆืขื“. ื‘ื™ืŸ ืื ืืชื” ืžืชื—ื™ืœ ืื• ืžืงืฆื•ืขืŸ, ืืชื” ื™ื›ื•ืœ ืœืžืฆื•ื ืื™ืžื•ื ื™ื ืฉืžืชืื™ืžื™ื ืœืš. ืชืจื’ื™ืœื™ื ืฉื•ื ื™ื ืžื•ื›ื ื™ื ืžื“ื™ ื™ื•ื ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ืจืขื ืŸ ื•ืžืจื’ืฉ.
30 ื™ื•ื ืฉืœ ืฉื’ืจื•ืช ืื™ืžื•ืŸ
ืชื•ืฆืื•ืช ืžื“ื”ื™ืžื•ืช ื™ื•ืฉื’ื• ืžื•ืงื“ื ื™ื•ืชืจ ื‘ืจื’ืข ืฉืชื’ื“ื™ืจื• ื™ืขื“ ื‘ืจื•ืจ. 6 Pack Abs - Abs Workout ืขื•ื–ืจ ืœืš ืœื”ื’ื“ื™ืจ ื™ืขื“ื™ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืขืœ ื™ื“ื™ ืžืชืŸ ืฉื’ืจื•ืช ืื™ืžื•ืŸ ืฉื™ื˜ืชื™ื•ืช ื•ืžื“ืขื™ื•ืช ืฉืœ 30 ื™ื•ื. ื”ืชืจื’ื™ืœื™ื ื™ื›ื•ืœื™ื ืœืขื–ื•ืจ ืœืš ืœืฉืจื•ืฃ ืฉื•ืžืŸ ื‘ื‘ื˜ืŸ, ื›ืžื• ื’ื ืœื’ื•ื•ืŸ ืืช ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ. ืขื•ืฆืžืช ื”ืื™ืžื•ืŸ ืขื•ืœื” ื‘ื”ื“ืจื’ื”, ื›ืš ืฉืชื•ื›ืœ ืœื”ืคื•ืš ืืช ื”ืคืขื™ืœื•ืช ื”ื’ื•ืคื ื™ืช ืœื”ืจื’ืœ ื™ื•ืžื™ื•ืžื™ ื‘ืงืœื•ืช.
ื”ืžืืžืŸ ื”ืื™ืฉื™ ืฉืœืš ื‘ื‘ื™ืช
ื”ืื ื”ืขืกืงืช ืžืืžืŸ ืื™ืฉื™ ื™ืงืจื” ืžื“ื™? ืื™ืŸ ืœืš ื–ืžืŸ ืœืœื›ืช ืœื—ื“ืจ ื›ื•ืฉืจ? 6 Pack Abs - Abs Workout ื”ื•ื ื”ืžืืžืŸ ื”ืื™ืฉื™ ืฉืœืš ื‘ื‘ื™ืช. ื‘ื”ืชื‘ืกืก ืขืœ ืขืงืจื•ืŸ ืื™ืžื•ืŸ ื”ืžืขื’ืœ ื‘ืขืฆื™ืžื•ืช ื’ื‘ื•ื”ื”, ืื™ืžื•ื ื™ื ืืœื• ื™ืขื™ืœื™ื ื›ืžื• ืื™ืžื•ื ื™ื ื‘ื—ื“ืจ ื›ื•ืฉืจ.
ืื™ืžื•ื ื™ื ื‘ื™ืชื™ื™ื ืœื’ื‘ืจื™ื
ืจื•ืฆื” ืื™ืžื•ื ื™ื ื‘ื™ืชื™ื™ื ื™ืขื™ืœื™ื ืœื’ื‘ืจื™ื? ืื ื• ืžืกืคืงื™ื ืื™ืžื•ื ื™ื ื‘ื™ืชื™ื™ื ืฉื•ื ื™ื ืœื’ื‘ืจื™ื. ื”ืื™ืžื•ืŸ ื”ื‘ื™ืชื™ ืœื’ื‘ืจื™ื ื”ื•ื›ื— ื›ืžืกื™ื™ืข ืœืš ืœืงื‘ืœ ืฉื™ืฉื” ืฉืจื™ืจื™ ื‘ื˜ืŸ ื‘ื–ืžืŸ ืงืฆืจ. ืชืžืฆืื™ ืืช ื”ืื™ืžื•ืŸ ื”ื‘ื™ืชื™ ืœื’ื‘ืจื™ื ื”ืžืชืื™ื ืœืš ื‘ื™ื•ืชืจ. ื ืกื” ืืช ื”ืื™ืžื•ืŸ ื”ื‘ื™ืชื™ ืฉืœื ื• ืœื’ื‘ืจื™ื ืขื›ืฉื™ื•!
ืื™ืžื•ื ื™ื ืœืฉืจื™ืคืช ืฉื•ืžืŸ ื•ืื™ืžื•ื ื™ ืžื›ื”
ื”ืื™ืžื•ื ื™ื ื”ื˜ื•ื‘ื™ื ื‘ื™ื•ืชืจ ืœืฉืจื™ืคืช ืฉื•ืžืŸ ื•ืื™ืžื•ื ื™ HIIT ืœืžื‘ื ื” ื’ื•ืฃ ื˜ื•ื‘ ื™ื•ืชืจ. ืœืฉืจื•ืฃ ืงืœื•ืจื™ื•ืช ืขื ืื™ืžื•ื ื™ื ืœืฉืจื™ืคืช ืฉื•ืžืŸ, ื•ืœืฉืœื‘ ืขื ืื™ืžื•ื ื™ HIIT ื›ื“ื™ ืœืงื‘ืœ ืืช ื”ืชื•ืฆืื•ืช ื”ื˜ื•ื‘ื•ืช ื‘ื™ื•ืชืจ.
ืžืืžืŸ ื›ื•ืฉืจ
ื›ืœ ื”ืื™ืžื•ื ื™ื ืžืชื•ื›ื ื ื™ื ืขืœ ื™ื“ื™ ืžืืžืŸ ื›ื•ืฉืจ ืžืงืฆื•ืขื™. ืžื“ืจื™ืš ืื™ืžื•ืŸ ื“ืจืš ื”ืชืจื’ื™ืœ, ืžืžืฉ ื›ืžื• ืฉื™ืฉ ืœืš ืžืืžืŸ ื›ื•ืฉืจ ืื™ืฉื™ ื‘ื›ื™ืก!

ืชื•ื“ื” ืฉื”ื•ืจื“ืช ืืช ืืคืœื™ืงืฆื™ื™ืช Six Pack Abs ื‘-30 ื™ืžื™ื. ื•ืื ืืชื” ืจื•ืฆื” ืœืงื‘ืœ ืชืžื™ื›ื” ื•ืœืฉืชืฃ ืืช ื”ืจืขื™ื•ื ื•ืช ืฉืœืš ืขื ื—ื‘ืจื™ื ื ื•ืกืคื™ื ืื• ืœืงื‘ืœ ืžืฉื•ื‘ ื›ืœืฉื”ื•:
ืฉืœื— ืœื ื• ื“ื•ื"ืœ ืœื›ืชื•ื‘ืช: appytune@gmail.com
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
25 ื‘ืื•ืงืณ 2025

ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ืœื ืžืชื‘ืฆืข ืฉื™ืชื•ืฃ ื ืชื•ื ื™ื ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ื‘ืืคืฉืจื•ืชืš ืœื‘ืงืฉ ืฉื ืชื•ื ื™ื ื™ื™ืžื—ืงื•

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