ื™ื•ื ืฉืœื™ืฉื™, ืื•ืงื˜ื•ื‘ืจ 13, 2026
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ื‘ึผึฐืจึดื™ืื•ึผืช

6 ื™ืชืจื•ื ื•ืช ื‘ืจื™ืื•ืชื™ื™ื ืžื“ืขื™ื™ื ืฉืœ ื•ื™ื˜ืžื™ืŸ C

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ืœืžื” ืฉื™ื ื” ื›ืœ ื›ืš ื—ืฉื•ื‘ื”? 8 ืกื™ื‘ื•ืช ืžืคืชื™ืขื•ืช ืœื™ืฉื•ืŸ ืžืกืคื™ืง

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ืœืคื™ ื”ืคื™ืœื•ืกื•ืคื™ื” ื”ืกื˜ื•ืื™ืช: ื”ื—ืฉื™ื‘ื•ืช ืฉืœ ื”ื“ืžื™ื” ืฉืœื™ืœื™ืช

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ืกืคึผื•ึนืจื˜

ืœื”ื™ื›ื ืก ืœื›ื•ืฉืจ ืชื•ืš ื›ืžื” ื“ืงื•ืช ื‘ื™ื•ื? ื‘ื“ื•ืง ืืช 10 ื”ื™ืชืจื•ื ื•ืช ื”ืืœื” ืฉืœ ืื™ืžื•ื ื™ Tabata 8x ืื™ื ื˜ืจื•ื•ืœื™ื!

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11 ืกื™ื‘ื•ืช ืœื”ืชื—ื™ืœ ืืช ื”ื™ื•ื ืขื ืžื™ ืœื™ืžื•ืŸ.

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ื‘ึผึฐืจึดื™ืื•ึผืช

ื”ืื ืืชื” ื™ืฉืŸ ืžืกืคื™ืง? 7 ื˜ื™ืคื™ื ืœื™ืฉื•ืŸ ื˜ื•ื‘ ื™ื•ืชืจ.

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ื‘ึผึฐืจึดื™ืื•ึผืช

ืžื“ื•ืข ื—ืœื‘ื•ืŸ ื—ืฉื•ื‘ ื‘ืชื–ื•ื ื” ืฉืœืš? 3 ืกื™ื‘ื•ืช ืขื™ืงืจื™ื•ืช ืžื“ื•ืข ื—ืœื‘ื•ืŸ ื”ื•ื ื—ื‘ืจ ืฉืœืš.

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ื‘ึผึฐืจึดื™ืื•ึผืช

12 ื”ื™ืชืจื•ื ื•ืช ื”ื‘ืจื™ืื•ืชื™ื™ื ืฉืœ ืชื” ื™ืจื•ืง

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ืื–ื•ืจื™ื ื›ื—ื•ืœื™ื ืฉืœ ื”ืขื•ืœื: 9 ื˜ื™ืคื™ื ืœืื•ืจื— ื—ื™ื™ื ืฉื™ื›ื•ืœื™ื ืœื”ื•ื‘ื™ืœ ืœื—ื™ื™ื ืืจื•ื›ื™ื ื•ื‘ืจื™ืื™ื ื™ื•ืชืจ

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