Training Plan

ืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
+10
ื”ื•ื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

ืžื™ื“ืข ืขืœ ืืคืœื™ืงืฆื™ื” ื–ื•

ืคืฉื•ื˜, ืžื™ื ื™ืžืœื™ืกื˜ื™ ื•ื™ืขื™ืœ ื‘ืžื™ื•ื—ื“! ืืคืœื™ืงืฆื™ื™ืช ืžืขืงื‘ ื”ืื™ืžื•ื ื™ื ืฉืœื ื• ื ื•ืขื“ื” ืœืขืงื•ื‘ ืœืœื ืžืืžืฅ ืื—ืจ ืฉื’ืจืช ื”ื›ื•ืฉืจ ืฉืœืš.

ื™ืฆื™ืจื” ื•ืขืจื™ื›ื” ืฉืœ ืชืจื’ื™ืœ ืžืฆื˜ืžืฆืžืช ืœืžื™ื ื™ืžื•ื ืžื•ืจื›ื‘ื•ืช.

ืชืฆื•ื’ื•ืช ื”ืจืฉื™ืžื” ื•ื”ืคืจื˜ื™ื ื ื•ืขื“ื• ืœื”ืฆื™ื’ ื‘ื‘ื™ืจื•ืจ ืืช ื”ืคืจืžื˜ืจื™ื ื”ื—ืฉื•ื‘ื™ื ื‘ื™ื•ืชืจ ืืคื™ืœื• ืžืจื—ื•ืง.

ืฉื•ื ื“ื‘ืจ ื‘ืืคืœื™ืงืฆื™ื” ืœื ืžืกื™ื— ืืช ื“ืขืชืš ืžื”ืžื˜ืจื” ืฉืœืš: ื”ืื™ืžื•ืŸ ืฉืœืš!

ื›ืœ ืชืจื’ื™ืœ ื™ื›ื•ืœ ืœื”ื™ื•ืช ืžื•ืจื›ื‘ ืžื”ืคืจื˜ื™ื ื”ื‘ืื™ื: ืกื˜ื™ื, ื—ื–ืจื•ืช, ืžืฉืงืœ, ื”ืคืกืงื”, ืžืฉืš ื•ื”ืขืจื•ืช - ืืชื ืงื•ื‘ืขื™ื ืื™ืœื• ืคืจื˜ื™ื ื—ืฉื•ื‘ื™ื.

ืชื›ื•ื ื•ืช ื ื•ืกืคื•ืช:

- ืื™ืŸ ืฆื•ืจืš ื‘ื”ืจืฉืžื”
- ืื™ืŸ ืฆื•ืจืš ื‘ื—ื™ื‘ื•ืจ ืœืื™ื ื˜ืจื ื˜
- ืฆื•ืจ ืชืจื’ื™ืœื™ื ืจื‘ื™ื ื›ื›ืœ ืฉืชืจืฆื”
- ื”ืขืจื•ืช

ื”ืชืžืงื“ ื‘ื“ื‘ืจื™ื ื”ื—ื™ื•ื ื™ื™ื ื•ืขืงื•ื‘ ืื—ืจ ื”ื”ืชืงื“ืžื•ืช ืฉืœืš. ืงื‘ืœ ืืช ืืคืœื™ืงืฆื™ื™ืช ืžืขืงื‘ ื”ืื™ืžื•ื ื™ื ื”ืคืฉื•ื˜ื” ื‘ื™ื•ืชืจ ืขื›ืฉื™ื•!

ื”ืืคืœื™ืงืฆื™ื” ืฉืœื ื• ื ืžื ืขืช ื‘ืžื•ื“ืข ืžืชืจื’ื™ืœื™ื ื•ืชื•ื›ื ื™ื•ืช ืžื•ื›ื ื•ืช ืžืจืืฉ, ื‘ื“ื™ื•ืง ื›ืคื™ ืฉื”ื™ื ืขื•ืฉื” ืกืจื˜ื•ื ื™ ืชืœืช ืžื™ืžื“ ืžืคื•ืงืคืงื™ื. ืื ื• ืžืืžื™ื ื™ื ืฉืžืชื—ื™ืœื™ื ืฆืจื™ื›ื™ื ืœื”ืชื™ื™ืขืฅ ืขื ืžืืžืŸ ื‘ืžืงื•ื ืœื‘ืฆืข ื‘ืื•ืคืŸ ืขื™ื•ื•ืจ ืชืจื’ื™ืœื™ื ืฉื™ืฉ ืœื”ื ืกื™ื›ื•ื™ ื’ื‘ื•ื” ื™ื•ืชืจ ืœื”ื–ื™ืง ืžืืฉืจ ืœืขื–ื•ืจ ืœื’ื•ืคื. ืื ืฉื™ ืžืงืฆื•ืข ืฉื™ื•ื“ืขื™ื ืžื” ื”ื ืขื•ืฉื™ื ื™ืžืฆืื• ื‘- Training Plan ื‘ื“ื™ื•ืง ืืช ื”ืžื—ื‘ืจืช ื”ื“ื™ื’ื™ื˜ืœื™ืช ืฉื”ื ื—ื™ืคืฉื•

ืื–, ื”ืื ืืชื” ืฆืจื™ืš ืืช ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•?
ืœื! ืื‘ืœ ื–ื” ื”ื•ืคืš ืืช ื”ืื™ืžื•ืŸ ืฉืœืš ืœืžื”ื ื” ื”ืจื‘ื” ื™ื•ืชืจ.

ื“ืจื’ ืืช ื”ืืคืœื™ืงืฆื™ื” ืฉืœื ื• ื•ืชืŸ ืœื ื• ืžืฉื•ื‘.
ืื ื—ื ื• ืจื•ืฆื™ื ืืช ืชื•ื›ื ื™ืช ื”ืื™ืžื•ื ื™ื ืฉืืชื” ืื•ื”ื‘.
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
10 ื‘ืžืจืฅ 2024

ืื‘ื˜ื—ื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.

ืžื” ื—ื“ืฉ

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