ื–ื™ืงื•ืงื™ื Push-It-Up ืขื•ื’ื•ืช

ื–ื™ืงื•ืงื™ื Push-It-Up ืขื•ื’ื•ืช

  • ื–ืžืŸ ื”ื›ื ื”: 10 ื“ืงื•ืช ื–ืžืŸ ื‘ื™ืฉื•ืœ
  • : 30 ื“ืงื” '
  • ืžื ื•ืช: 18

ืคื™ืจื•ื˜ื›ื ื™ืงื” ื”ืŸ ื—ืœืง ืžื”ื›ื™ืฃ ืขื ืžื™ ื›ื•ืกื•ืช - ืงืœ ืœื”ื›ื ื” ื‘ื˜ื•ื— ืืœ ืœื”ืจืฉื™ื ืคื•ืฉ-ืืค ื–ื” ืžืชื›ื•ืŸ ืขื•ื’ื”, ืžืขื•ื˜ืจ ืฆืฆื•ืช ืกื•ื›ืจื™ื•ืช ืจื•ืง

ืžืฆืจื›ื™ื

1 -. ืชื™ื‘ืช ื‘ื˜ื™ ืงืจื•ืงืจ โ„ข ืกื•ืคืจ ืœื— โ„ข ืขื•ื’ื” ืœื‘ื ื” ืœืขืจื‘ื‘
1 1/4
1/3 - ื›ื•ืก ืฉืžืŸ ืฆืžื—ื™
3 - ื—ืœื‘ื•ื ื™ ื‘ื™ืฆื”
-
ืฆื‘ืข ืžืื›ืœ ืื“ื•ื -
ืฆื‘ืข ืžื–ื•ืŸ ื›ื—ื•ืœ 36 - ืคืœืกื˜ื™ืง ืคื•ืฉ-ืืค ืžื™ื›ืœื™ ืคื•ืค
2 - ืคื—ื™ื•ืช ื‘ื˜ื™ ืงืจื•ืงืจ โ„ข ืจื™ืฅ &
ื–ื™ื’ื•ื’ ืกื•ื›ืจ ืžื•ืงืจื 2 - ืžืขื˜ืคื•ืช ื ืคืฅ ืจื•ืง ืžืžืชืงื™ื

ืฆืขื“ื™ื

ื—ืœื•ืคื™ 1. ืชื ื•ืจ ื—ื™ืžื•ื ืœ 350 ยฐ F. . ืกืคืจื™ื™ 36 ื›ื•ืกื•ืช ืžื™ื ื™ ืžืืคื™ืŸ ืขื ืกืคืจื™ื™ ื‘ื™ืฉื•ืœ
  • 2. ื‘ืงืขืจื” ื‘ื™ื ื•ื ื™ืช, ื”ื™ื›ื• ืชืขืจื•ื‘ืช ื”ืขื•ื’ื”, ืžื™ื, ื—ืœื‘ื•ื ื™ ื‘ื™ืฆื” ืฉืžืŸ ืขื ืžืขืจื‘ืœ ื—ืฉืžืœื™ ื‘ืžื”ื™ืจื•ืช ื ืžื•ื›ื” ืขื“ ื‘ื˜ืขื™ืžืช; ื”ื™ื›ื• 2 ื“ืงื•ืช ื‘ืžื”ื™ืจื•ืช ื’ื‘ื•ื”ื” ืขื“ ืžืขื•ืจื‘ื‘ ื”ื™ื˜ื‘. ืžื—ืœืงื™ื ืืช ื”ื‘ืœื™ืœื” ืœ -2 ืงืขืจื•ืช. ื’ื•ื•ืŸ 1 ืงืขืจื” ืฉืœ ื”ื‘ืœื™ืœื” ืขื ื›ืžื” ื˜ื™ืคื•ืช ืฆื‘ืขื™ ืžืื›ืœ ืื“ื•ื; ืœืฆื‘ื•ืข ื‘ืงืขืจื” ืื—ืจืช ืขื ืฆื‘ืข ื›ื—ื•ืœ ืžื–ื•ืŸ.
  • 3. ื›ื•ืกื•ืช ืžืืคื™ื™ืŸ ืžื™ืœื•ื™ 18 2/3 ืžืœืื™ื ืขื ื‘ืœื™ืœื” ืื“ื•ืžื”. ืื•ืคื™ื ื› -15 ื“ืงื•ืช ืื• ืขื“ ืฉื”ืงื™ืกื ืžื—ื•ื‘ืจ ืœืžืจื›ื– ื™ื•ืฆื ื ืงื™. ืžื•ืฆื™ืื™ื ืžื”ืชื ื•ืจ. ื—ื–ื•ืจ ืขื ื”ื‘ืœื™ืœื” ื”ื›ื—ื•ืœื” ืœืขืฉื•ืช ืขื•ื“ 18 ืžื™ื ื™ ืขื•ื’ื•ืช. ืžื’ื ื™ื‘ ืœื—ืœื•ื˜ื™ืŸ.
  • 4. ื›ื“ื™ ืœื”ืจื›ื™ื‘ ืœื“ื—ื•ืฃ ืืช ื”ืขื•ื’ื•ืช, ื™ืจื™ื“ื” 1 ืžื™ื ื™ cupcake ืœืชื•ืš ื›ืœ ืžื™ื›ืœ ืคื•ืค-up. ืžื•ืกื™ืคื™ื ื›ืคื™ืช ื ื“ื™ื‘ื” ืžื–ื•ื’ื’ืช ืœื›ืœ ืขื•ื’ื”. ื›ืœ ืื—ื“ ืขื ื”ืฉื ื™ ืžื™ื ื™ cupcake; ืžื•ืกื™ืคื™ื ื‘ื•ื‘ื•ืช ืฉืœ ื–ื™ื’ื•ื’ ืœืจืืฉ ืฉืœ ื›ืœ ืื—ื“. ืžืคื–ืจื™ื ื›ืœ ืžืžืชืง ืกืœืข. ื”ื’ื“ืœ
  • ืžื•ืžื—ื” ื˜ื™ืคื™ื
ืื popping ืจื•ืง ืžืžืชืง ื”ื•ื ืœื ื”ื“ื‘ืจ ืฉืœืš, ืœืœื›ืช ืขื ื–ื™ืงื•ืงื™ื ื—ื’ื™ื’ื™ื™ื ืื“ื•ื, ืœื‘ืŸ ื•ื›ื—ื•ืœ
  • ืื ื™ืฉ ืœืš ืงืฉื” ืœืžืฆื•ื ืืช ื”ืžื›ื•ืœื•ืช, ืœืขืฉื•ืช ื—ื™ืคื•ืฉ ื‘ืื™ื ื˜ืจื ื˜ ืขื‘ื•ืจ " ืคืœืกื˜ื™ืง ืœื“ื—ื•ืฃ ืžื›ื•ืœื•ืช ืคื•ืค ", ื™ืฉื ืŸ ืžืกืคืจ ื—ื‘ืจื•ืช ืืกืคืงืช ืžืกืขื“ื•ืช ืฉืžื•ื›ืจื™ื ืื•ืชื

    ืฉืชืฃ ืขื ื”ื—ื‘ืจื™ื ืฉืœืš

ืžืชื›ื•ื ื™ื ื“ื•ืžื™ื

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