5 Minute Pilates

ืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
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ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
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ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

ืคื™ืœืื˜ื™ืก ื”ื“ืง 5: ืื™ื“ื™ืืœื™ ืขื‘ื•ืจ ืืœื” ืื™ืžื•ื ื™ื ืคื™ืœืื˜ื™ืก ื™ื•ืžื™ื™ื ืžื”ื™ืจื™ื ื•ืงืœื™ื ืœืจืฆื•ืช
ย 
ืื™ืžื•ืŸ ื›ืœ ื ื•ืฆืจ ืžืชื•ืš ืžื‘ื—ืจ ืฉืœ ืชืจื’ื™ืœื™ ืคื™ืœืื˜ื™ืก ืคืฉื•ื˜ื™ื ืืš ื™ืขื™ืœื™ื ืžื” ืฉื”ื•ืคืš ืื•ืชื• ืื™ื“ื™ืืœื™ ืœืžืชื—ื™ืœื™ื. ื›ืœ ืชืจื’ื™ืœ ื›ื•ืœืœ ืชืžื•ื ื•ืช ื‘ืจื•ืจื•ืช ื•ื”ื•ืจืื•ืช ืžืคื•ืจื˜ื•ืช ืžื‘ื˜ื™ื—ื•ืช ื›ืœ ื”ืชื ื•ื—ื•ืช ืžื‘ื•ืฆืขื•ืช ื›ื”ืœื›ื” - ื—ื™ื•ื ื™ ืœืื™ืžื•ืŸ ืืคืงื˜ื™ื‘ื™.

ื›ื“ื™ ืœืกื™ื™ืข ืœืฉืžื•ืจ ืขืœ ืื™ืžื•ื ื™ื ืคื™ืœืื˜ื™ืก ืฉืœืš ืžื”ื™ืจ ืืš ื™ืขื™ืœ ืคื•ื ืงืฆื™ื” ื˜ื™ื™ืžืจ ืžื‘ื˜ื™ื—ื” ื›ืœ ื”ืชืจื’ื™ืœื™ื ืžื‘ื•ืฆืขื™ื ืขื‘ื•ืจ ืคืจืง ื”ื–ืžืŸ ื”ืžืชืื™ื. ื›ืœ ืžืคื’ืฉ ืœื•ืงื— ืคื—ื•ืช ืž 5 ื“ืงื•ืช!

ืื™ืžื•ื ื™ื ืžื”ื™ืจื™ื ื”ื ืื™ื“ื™ืืœื™ื™ื ืขื‘ื•ืจ ืžืฆื‘ื™ื ืจื‘ื™ื; ื“ืจืš ืžื•ืฉืœืžืช ืœื”ืชื—ื™ืœ ืืช ื”ื™ื•ื, ื“ืจืš ืงืœื” ื›ื“ื™ ืœื”ืงืœ ืขืœ ืœื—ืฅ ื‘ืžืฉืจื“ ืื• ืœืขื–ื•ืจ ืœื”ื™ืจื’ืข ืœืคื ื™ ื”ืฉื™ื ื”.

ืชืจื’ื•ืœ ืคื™ืœืื˜ื™ืก ืจื’ื™ืœ ืžืฉืคืจ ื’ืžื™ืฉื•ืช, ืžื’ื‘ื™ืจ ื—ื•ื–ืง ืœื™ื‘ื” ื•ืืช ืฉืจื™ืจื™ ื’ื•ื•ื ื™ื. ืชืชืคืœื ืžื” ืืชื” ื™ื›ื•ืœ ืœื”ืฉื™ื’ ื‘ 5 ื“ืงื•ืช ื‘ื™ื•ื.
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
1 ื‘ืกืคื˜ืณ 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.
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืฉืชืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื” ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ืžื™ืงื•ื, ืคืจื˜ื™ื ืื™ืฉื™ื™ื ื•-4 ื ื•ืกืคื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืžื™ืงื•ื, ืคืจื˜ื™ื ืื™ืฉื™ื™ื ื•-4 ื ื•ืกืคื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ื‘ืืคืฉืจื•ืชืš ืœื‘ืงืฉ ืฉื ืชื•ื ื™ื ื™ื™ืžื—ืงื•

ื“ื™ืจื•ื’ื™ื ื•ื‘ื™ืงื•ืจื•ืช

4.6
18.6Kโ€ ื‘ื™ืงื•ืจื•ืช
ืื‘ื™ื” ืืœื™ื”ื•
26 ื‘ืžืื™ 2025
ื“ื•ื’ืžื” ื—ื™ื ืžื™ืช ื•ื”ืฉืืจื”ื”ืชืฉืœื•ื
ื”ืื ื–ื” ื”ื•ืขื™ืœ ืœืš?
Tal W
30 ื‘ื“ืฆืžื‘ืจ 2024
ืื—ืœื”
ื”ืื ื–ื” ื”ื•ืขื™ืœ ืœืš?
ื—ืŸ ื‘ืจื•ืš
6 ื‘ื™ื•ืœื™ 2024
ืื”ื‘ืชื™
ื”ืื ื–ื” ื”ื•ืขื™ืœ ืœืš?

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