ืขื•ืฃ ืคื™ืœืืฃ ืื•ืจื– ืขื ื‘ื˜ื˜ื•ืช

ืขื•ืฃ ืคื™ืœืืฃ ืื•ืจื– ืขื ื‘ื˜ื˜ื•ืช

  • ื–ืžืŸ ื”ื›ื ื”: 25 ื“ืงื•ืช ื–ืžืŸ ื‘ื™ืฉื•ืœ
  • : 1 hr 5 ื“ืงื•ืช
  • ืžื ื•ืช: 4

ืžืจืง Progressoยฎ ืžืกืคืง ืชื•ืกืคืช ืคืฉื•ื˜ื” ืคื™ืœืืฃ ืื•ืจื– ื–ื” ืืจื•ื– ืขื ืขื•ืฃ ื‘ื˜ื˜ื•ืช -. ืืจื•ื—ืช ืขืจื‘ ื˜ืขื™ื

ื”ืžืฆืจื›ื™ื

4 - ืœืœื ืขืฆืžื•ืช, ื—ืฆืื™ ื—ื–ื” ืขื•ืฃ ืœืœื ืขื•ืจ (ื› 1 ืงื™ืœื•)
2 - ื›ื•ืกื•ืช
ืื•ืจื– ืคืจื ืžื‘ื•ืฉืœ 1/2 - ื›ื•ืก ืฆื™ืžื•ืงื™ื ื–ื”ื•ื‘ื™ื
1/3 - ื›ื•ืก ืฉืงื“ื™ื ืคืจื•ืกื™ื, ืงืœื•ื™ื™ื ืื
ื”ืจืฆื•ื™ 3/4 - ื›ื•ืก ืคืจื•ื’ืจืกื• โ„ข ืฆื™ืจ ืขื•ืฃ (ืž 32 ืขื•ื– ืงืจื˜ื•ืŸ)
1/4 - ื›ื•ืก ืฉืจื™ ื™ื‘ืฉ ืื• ืžืจืง ืขื•ืฃ
1 - ื›ืคื™ืช ืงืฆื•ืฅ ื˜ืจื™ ืื• 1/2 ื›ืคื™ืช ืชื™ืžื™ืŸ ืžื™ื•ื‘ืฉ
1 - ื™ื ื’ื“ื•ืœื™ื, ืงืœื•ืคื™ื ื—ืชื•ืš ืœืชื•ืš 1/2 ืื™ื ืฅ 'ื—ืชื™ื›ื•ืช (2 ื›ื•ืกื•ืช)
1/2 - ื›ืคื™ืช ืžืœื— ืžืชื•ื‘ืœ

ืฆืขื“ื™ื

  • 1. ืชื ื•ืจ ื—ื™ืžื•ื ืœ 350 ยฐ. ืจื™ืกื•ืก ืžื—ื‘ืช 10 ืื™ื ืฅ 'ืขื ืจื™ืกื•ืก ื‘ื™ืฉื•ืœ; ื—ื•ื ืขืœ ื—ื•ื ื‘ื™ื ื•ื ื™ ื’ื‘ื•ื”. ืžื‘ืฉืœื™ื ืขื•ืฃ ื‘ืžื—ื‘ืช 5 ื“ืงื•ืช ืžืคื ื” ืคืขื ืื—ืช, ืขื“ ื—ื•ื
  • 2. ืžืขืจื‘ื‘ื™ื ืื•ืจื– ืคืจืื™, ืฆื™ืžื•ืงื™ื, ืฉืงื“ื™ื, ืžืจืง, ืฉืจื™, ื˜ื™ืžื™ืŸ ื•ื™ื ื‘ืžื—ื‘ืช ืžืจื•ื‘ืข ungreased, 9x9x2 ืื™ื ืฅ '. ืžืงื•ื ืขื•ืฃ ืขืœ ืชืขืจื•ื‘ืช ืื•ืจื–. ืžืคื–ืจ ืžืœื— ืžืชื•ื‘ืœ.
  • 3. ืžื›ืกื™ื ื•ืื•ืคื™ื 35 ืขื“ 40 ื“ืงื•ืช ืื• ืขื“ ืžื™ืฅ ืฉืœ ืขื•ืฃ ื”ื•ื ื›ื‘ืจ ืœื ื•ืจื•ื“ ื›ืืฉืจ ืžืจื›ื–ื™ื ืฉืœ ื—ืชื™ื›ื•ืช ืขื‘ื•ืช ื ื—ืชื›ื™ื.

ื”ื‘ื™ืฉื•ืœ ืžื”ื™ืจ ืคืจื ืื•ืจื–

  • ืžื•ืžื—ื” ื”ื˜ื™ืคื™ื ืžื”ื™ืจื™ื ื›ื“ื™ Prep ื–ืžืŸ: ื”ื ืื•ืจื– ื‘ืจ ืจื’ื™ืœ ื”ื•ื ื˜ืขื™ื ื‘ืื•ืชื” ืžื™ื“ื”. ืื ืืชื” ืœื ื™ื›ื•ืœ ืœืžืฆื•ื ืื•ืจื– ืคืจื, ืœื ืกื•ืช ืชืขืจื•ื‘ืช ืื•ืจื–ืช ืคืจื ืื• ืื•ืจื– ื—ื•ื ื‘ืžืงื•ื.
  • ื›ื“ื™ ืฉืงื“ื™ ื˜ื•ืกื˜, ืœืืคื•ืช ืœืœื ื›ื™ืกื•ื™ื™ื ื‘ืžื—ื‘ืช ืจื“ื•ื“ื” ungreased ื‘ 350 ืžืขืœื•ืช ื‘ืชื ื•ืจ ื› 10 ื“ืงื•ืช, ืชื•ืš ืขืจื‘ื•ื‘ ืžื“ื™ ืคืขื, ืขื“ ืœืงื‘ืœืช ื’ื•ื•ืŸ ื–ื”ื•ื‘.

ืฉืชืฃ ืขื ื”ื—ื‘ืจื™ื ืฉืœืš

ืžืชื›ื•ื ื™ื ื“ื•ืžื™ื

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