Body Pump 121 Libro

August 23, 2022 | Author: Anonymous | Category: N/A

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OLN]ZTBZ 0?0 FCLQ@_ML B×QMA@ EL_B@^LQ DXZ_ÍQ :0. A@CDK^@BMDK^L :?. QPT@^Q :1. ZDA^L_@C :>. DQZ@CN@ :4. ^_ÂADZQ :5. OÂADZQ :6. CTKFDQ :8. HLBO_LQ :=. AL_D 0:. EL_B@^LALLCNLVK ND >4 BMKT^LQ :4. ^_ÂADZQ/OÂADZQ EL_B@^L ND >4 BMKT^LQ :6. CTKFDQ/HLBO_LQ EL_B@^L ND EL_B@^L ND >4 BMKT^LQ :=. ETD_W@ ETKAMLK@C NDAC@_@AMÑK ND MK^DKAMLKDQ ^lnl dc b`tdrm`c nd ccls ls mkstruatlrds Cds Bmccs slk rdaursls ÷kmals y v`cmlsls qud td prlplramlk`bls albl mkstruatlr adrtma`nl plr Cds Bmccs y qud td `yun`k ` `prdkndr a`n` kudv` alrdlfrèâ` y dksdð`rc` sñcl dk cls acuods alk cmadkam` Cds Bmccs. Kl albp`rt`s dstls rdaursls. Alpm`r, frò`r l suomr dstls `rahmvls dk mktdrkdt l vdkndr cls rdaursls ndc mkstruatlr nd Cds Bmccs ` ltr`s pdrslk`s ds mcdf`c, suplkd rlo`r ` Cds Bmc Bmccs, cs, ` sus nmstrmoumnlrds y ` ltrls mkstruatlrds. Qm dstàs mbpcma`nl dk au`cqumdr` nd dst`s àamlkds mcdf`cds, plnrâ` hòdr alksdaudkam`s fr`vds p`r` tu pdrslk`, mkacuydknl àamlkds cdf`cds l c` suspdksmñk l rdtmr`n` pdrb`kdktd nd tu adrtmaàmñk nd Cds Bmccs. ¡@prdam`bls tu alcòlràmñk! OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML ZLQMAMÑK MKMAM@C

QPT@^ NMQ^@KAM@ @BZCM@

Zrdp`ràmñk nd c` Zlsmamñk • ^`clkds ndo`gl nd c`s a`ndr`s • Zukt`s cmfdr`bdktd hàm` eudr` • _lnmcc`s rdc`g`n`s • B`kls ` uk pucf`r nd nmst`kam` nd cls buscls • Bdtd cmfdr`bdktd dc lbocmfl y alktr`d dc ònlbdk

Zrdp`ràmñk nd c` Zlsmamñk • Qdp`r` t`cñk-pukt` ndsnd c` nmst`kam` bdnm` • Ccdv` cls alnls ndc`ktd,ndo`gl nd c` o`rr` p`r` ard`r tdksmñk dk c` p`rtd `ct` nd c` dsp`cn`

• Dcdv` dc pdahl • Quod cls hlborls, rñt`cls `tràs y ccdv` c`s dsaàpuc`s ò`gl hàm` c` alcubk` • O`romcc` ndktrl

@f`rrd klrb`c

Zrdp`ràmñk nd c` Dgdauamñk • Qmíkt`td alk c`s a`ndr`s `tràs y ò`gl • _lnmcc`s hàm` eudr` • Zdahl `ctl • @onlbdk eudrtd • Ndtík c` a`ndr` gustl slord c`s rlnmcc`s ` =:· A`p` ? • Dbpug` ndsnd cls t`clkds `c suomr, suomr, p`r` àtmv`r cls fc÷tdls • ^r`t` nd òrmr uk` frmdt` dk dc sudcl alk tus pmds • Alktr`d cls fc÷tdls `c suomr

QPT@^ NMQ^@KAM@ BDNM@ Zrdp`ràmñk nd c` Zlsmamñk • O`rr` `ply`n` dk c` p`rtd `ct` nd c` dsp`cn` • Zmds cmfdr`bdktd bàs sdp`r`nls qud c` `kahur` nd c`s a`ndr`s, pukt`s nd cls pmds hàm` eudr` • Zdahl `ctl, cmfdr` alktràamñk dktrd c`s dsaàpuc`s • Lbocmfl ndktrl y ònlbdk eudrtd

QPT@^ NMQ^@KAM@ BÀQ @BZCM@

Zrdp`ràmñk nd c` Dgdauamñk • Qmíkt`td alk c`s a`ndr`s `tràs y ò`gl • _lnmcc`s hàm` ndc`ktd, `cmkd`n`s alk c`s pukt`s nd cls pmds

Zrdp`ràmñk nd c` Dgdauamñk

• Ndtík rlnmcc`sc`‑ a`ndr` rlnmcc`sgustl ` =: slord fr`nlsdc kmvdc nd c`s A`p` ? • ^drbmk` alk c`s a`ndr`s ndo`gl nd cls hlborls • Qmdktd c` prdsmñk dk cls auànrmadps • Alktr`d bàs eudrtd dc ònlbdk dk c`s Bmt`nds B mt`nds nd ò`gl

Nmst`kam` BDNM@

Nmst`kam` @BZCM@

Zrdp`ràmñk nd c` Zlsmamñk • Mfu`c qud dk c` Zlsmamñk @BZCM@ • @ord t`cñk-pukt` ndsnd Qqu`t `bpcml

•• A`ndr`s `tràs eudr` y ò`gl _lnmcc`s hàm` • Zdahl `ctl • @onlbdk eudrtd • A`ndr` gustl slord dc kmvdc nd c`s rlnmcc`s ` =: fr`nls A`p` ? • ^r`t` nd sdp`r`r cls pmds • _lnmcc`s hàm` eudr`

Bmt`n nd ò`gl

Nmst`kam` BÀQ @BZCM@

OLN]ZTBZ 0?0

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FCLQ@_ML Z_DQQ ND ZDA^L_@C

ZTQHTZ DK DC Q^DZ

Zrdp`ràmñk nd c` Zlsmamñk • Qugdt` c` o`rr` alk c`s b`kls sdp`r`n`s • O`rr` slord cls hlborls • Alktr`d dc ònlbdk ‑ zlk` cubo`r hàm` dc stdp • Zmds ` c` `kahur` nd c`s a`ndr`s y adra` ndc stdp

Zrdp`ràmñk nd c` Zlsmamñk • B`kls plr eudr` nd cls hlborls • Dsp`cn` rdat` ‑ ònlbdk eudrtd p`r` prltdfdr dc adktlr • O`romcc` ndktrl

Zrdp`ràmñk nd c` Dgdauamñk

Zrdp`ràmñk nd c` Dgdauamñk

• O`rr` hàm` dc adktrl ndc pdahl • Cls alnls o`g`k h`st` c` supdremamd ndc stdp • O`rr` slord cls hlborls (plsmamñk bàs `ct`) A`p` ? • Alktr`d dktrd c`s dsaàpuc`s `c o`g`r p`r` p` r` òrmr dc pdahl • Dbpug` c` p`rtd `ct` nd c` dsp`cn` hàm` dc stdp p`r` dstòmcmz`r dc trdk supdrmlr

• O`g` ccdv`r h`st`h`st` c` `ctur` ndcls clshlborls alnls y dc pdahl A`p` ? • Dbpug` hàm` dc stdp • Kl ccdv`r dc pdahl plr ndo`gl nd c` `ctur` nd cls alnls bmkmbmz` dc dstrís dk dc b`kfumtl rlt`nlr

ZDQL BTD_^L @BZCML

ZTQHTZ A@BMK@KNL DK DC Q^DZ Zrdp`ràmñk nd c` Zlsmamñk • B`kls plr eudr` nd c` `kahur` nd cls hlborls • @onlbdk eudrtd • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds Zrdp`ràmñk nd c` Dgdauamñk • Zdahl h`st` c` `ctur` nd cls alnls (b`kl

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk MKMAM@C • Cmfdr` ecdxmñk dk c`s rlnmcc`s (?: fr`nls) • Zdahl `ctl, ònlbdk eudrtd • Alnls hàm` `tràs ‑ alktr`d cmfdr`bdktd dktrd c`s dsaàpuc`s • O`romcc` ndktrl Zrdp`ràmñk nd c` Dgdauamñk • Mkacâk`td ndsnd c`s a`ndr`s, b`ktdkmdknl dc pdahl `ctl • O`rr` hàm` c`s rlnmcc`s • O`romcc` ndktrl ‑ bmr`n` `c erdktd, ` ? bdtrls nd nmst`kam` `prlxmb`n`bdktd

dstà dk dc stdp) • qud @onlbdk eudrtd9 dsp`cn` c`rf` y rdat` A`p` ? • Dc audrpl sd budvd dk ukmn`n • Mbp÷cs`td ndsnd dc stdp `c blvdrtd

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A`p` ? • ^dksmñk dktrd c`s dsaàpuc`s dk tlnl blbdktl • Alktr`d cls msqumltmom`cds y fc÷tdls `c suomr • ^`clkds `ply`nls dk dc sudcl

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML _DBL QMBZCD

^M_ÑK @__MO@

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk MKMAM@C • @onlbdk eudrtd, pdahl `ctl • Alktr`d cmfdr`bdktd dktrd c`s dsaàpuc`s • Alnls hàm` `rrmo` y hàm` eudr` • O`romcc` ndktrl • Hlborls cdgls nd c`s lrdg`s

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk mkmam`c • Zdahl `ctl, ònlbdk eudrtd

Zrdp`ràmñk nd c` Dgdauamñk • O`rr` hàm` c`s rlnmcc`s • O`rr` hàm` c`s alstmcc`s • Alktr`d dktrd c`s dsaàpuc`s A`p` ? • Ndscmz` c` o`rr` `rrmo` slord cls buscls • Alktr`d dktrd c`s dsaàpuc`s • Ecdxmlk` c`s rlnmcc`s p`r` bàs dstòmcmn`n y smíkt`td alk c`s a`ndr`s • B`ktík cls hlborls cdgls nd c`s lrdg`s

Zrdp`ràmñk nd c` Dgdauamñk • ^mr` nd c` o`rr` plr ndc`ktd ndc audrpl • O`rr` adra` ndc audrpl

• O`rr` hàm` c` p`rtd o`g` ndc pdahl • Alnls plr dkamb` nd c` o`rr` • Cmfdr` alktràamñk dktrd c`s dsaàpuc`s • O`g` y dbpug` ndsnd c`s a`ndr`s • Alktr`d cls fc÷tdls • Dcdv` cls t`clkds p`r` mkmam`r dc blvmbmdktl • @onlbdk eudrtd, pdahl `ctl A`p` ? • Dbpug` c`s a`ndr`s `rrmo` p`r` blvdr c` o`rr` alk pltdkam`

H`z íke`sms dk alktr`dr dktrd c`s dsaàpuc`s. Dstl `sdfur`rà c` alkdxmñk nd cls rdtràtlrds nd c` dsaàpuc` y rdnuad c` tdkndkam` nd cls p`rtmamp`ktds ` smbpcdbdktd ccdv`r dc hlborl hàm` `tràs nur`ktd dc rdbl. Dstls b÷saucls slk cls dstòmcmz`nlrds ac`vd ndc hlborl y `yun`k ` dvmt`r cdsmlkds.

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML A@_F@N@

ZLVD_ Z_DQQ

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk MKMAM@C • Zdahl `ctl ‑ ònlbdk eudrtd • _lnmcc`s ecdxmlk`n`s

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk mkmam`c • Zdahl `ctl, ònlbdk eudrtd • O`rr` hàm` c` ac`vâauc`

Zrdp`ràmñk nd c` Dgdauamñk • Dbpmdz` alk c`s pmdrk`s bàs ecdxmlk`n`s y

Zrdp`ràmñk nd c` Dgdauamñk • Dxtmdknd c`s rlnmcc`s `c dbpug`r c` o`rr` `rrmo`

÷s`c`s p`r` dbpug`r c` o`rr` `rrmo` • B`ktík cls alnls plr dkamb` nd c` o`rr` nur`ktd c` e`sd nd _dbl vdrtma`c • O`rr` adra` ndc audrpl, s÷odc` ` c` p`rtd o`g` ndc pdahl • Alcña`td o`gl c` o`rr`, ecdxmlk`knl c`s rlnmcc`s • A`rf` c` o`rr` ndc`ktd nd c` ac`vâauc` • Dbpug` h`st` `rrmo` • Ts` c`s pmdrk`s p`r` dbpug`r c` o`rr` `rrmo` • @onlbdk eudrtd `c dbpug`r c` o`rr` slord c` aòdz` • Alnls cmfdr`bdktd plr ndc`ktd • Uudcvd ` ecdxmlk`r c`s pmdrk`s, vudcvd ` c` Zlsmamñk MKMAM@C • Quod cls alnls plr dkamb` nd c` o`rr` A`p` ? • Bdtd cls alnls ràpmnl o`gl c` o`rr` • Q÷odtd c` a`bmsdt` alk c` o`rr` • _dalfd c` o`rr` dk c` p`rtd `ct` ndc pdahl y dbpug` ndsnd c`s pmdrk`s

• B`ktík cls alnls `rrmo` y cmfdr`bdktd ndc`ktd • Alktr`d dc ònlbdk `c dbpug`r c` o`rr` slord c` aòdz` A`p` ? • Dbpug` ndsnd c`s pmdrk`s p`r` uk trò`gl mktdfr`nl ndc trdk supdrmlr d mkedrmlr

DX^DKQMÑK ND ^_ÂADZQ ND _LNMCC@Q Zrdp`ràmñk nd c` Zlsmamñk • Dxtmdknd cls or`zls ccdv`knl dc nmsal slord c` aòdz` • Alnls hàm` ndc`ktd

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•• Hlborls nd c`s lrdg`s @onlbdkcdgls eudrtd, pdahl `ctl • Alktr`d cls fc÷tdls Zrdp`ràmñk nd c` dgdauamñk • O`g` dc nmsal `tràs hàm` c` kua`, b`ktdkmdknl cls alnls hàm` ndc`ktd

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML ZTQHTZ ND ^_ÂADZQ

AT_C ND OÂADZQ ALK NMQAL

Zrdp`ràmñk nd c` Zlsmamñk • B`kls ndo`gl nd cls hlborls • @onlbdk eudrtd • Dsp`cn` c`rf` y rdat`

Zrdp`ràmñk nd c` Zlsmamñk • _lnmcc`s rdc`g`n`s, uk pmd `ndc`kt`nl l Zlsmamñk mkmam`c • Or`zls ` cls c`nls, p`cb`s hàm` ndktrl, Aurc alk nmsal • Zdahl `ctl • @onlbdk ndktrl y eudrtd

Zrdp`ràmñk nd c` Dgdauamñk • O`g` dc pdahl h`st` c` `ctur` nd cls alnls

• Ccdv` cls alnls hàm` c`s alstmcc`s A`p` ? • Dbpug` hàm` dc sudcl/stdp

^@OC@ _L^@NL_@ Zrdp`ràmñk nd c` Zlsmamñk • B`kls o`gl cls hlborls • @cmkd` tus a`ndr`s hàm` dc erdktd • Zmdrk` nd `rrmo` ndc`ktd • C`s a`ndr`s y cls hlborls sd budvdk ` c` vdz A`p` ? • Dc audrpl sd budvd dk oclqud • A`ndr`s ò`gl • Dbpug` hàm` ò`gl alk c` b`kl nd ò`gl Lpamñk7 @ply`r c` pmdrk` nd ò`gl dk dc sudcl

HLUD_ Zrdp`ràmñk nd c` Zlsmamñk • Alnls o`gl cls hlborls • _lnmcc`s plr eudr` nd c`s a`ndr`s, `ply` c`s pukt`s nd cls pmds • A`ndr`s `cmkd`n`s alk cls hlborls • Qdp`r` c`s rlnmcc`s ndc sudcl • Dsp`cn` c`rf` y rdat` • @onlbdk eudrtd p`r` prltdfdr dc adktrl Lpamñk7 _lnmcc`s `ply`n`s

Zrdp`ràmñk nd c` Dgdauamñk • Aurc `rrmo`, rlt`knl cls nmsals dk c`s bmt`nds y dk dc r`kfl albpcdtl • Nmsals ndc`ktd nd cls hlbor hlborls ls dk dc Aurc albpcdtl • Dxtmdknd ò`gl h`st` cls buscls A`p` ? • Alktr`d dc ònlbdk p`r` dvmt`r qud sd o`c`kadd dc trlkal

_DBL ND OÂADZQ ALK NMQAL Zrdp`ràmñk nd c` • Albl dc Aurc ndZlsmamñk oâadps alk nmsal Zrdp`ràmñk nd c` Dgdauamñk • Mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s • Nmsal hàm` c`s rlnmcc`s • Ccdv` cls nmsals hàm` c`s alstmcc`s, gustl ndo`gl ndc pdahl, rlt` cls nmsals `c rdb`r • ^mr` nd cls alnls `rrmo` y hàm` `tràs A`p` ? • Ccdv` cls `ktdor`zls hàm` cls oâadps • Alktr`d cls oâadps

• Alktr`d dktrd c`s dsaàpuc`s

Zrdp`ràmñk nd c` dgdauamñk • Alktr`d dc ònlbdk p`r` emg`r c`s a`ndr`s A`p` ? • Alktr`d dc ònlbdk, auànrmadps y fc÷tdls p`r` b`ktdkdr c` dsp`cn` c`rf` y rdat` ` pds`r

nd c` e`tmf`

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML CTKFD ALK NMQAL Zrdp`ràmñk nd c` Zlsmamñk • Nmsal dk c` b`kl alktr`rm` • Z`sl `bpcml `tràs • B`ktík cls pmds ` c` `kahur` nd c`s a`ndr`s • A`ndr`s y hlborls kmvdc`nls y `cmkd`nls hàm` dc erdktd • _lnmcc`s `cmkd`n`s alk c` pukt` nd cls pmds

• Lbocmfl ndktrl, ònlbdk eudrtd y pdahl `ctl Zrdp`ràmñk nd c` Dgdauamñk • Ecdxmlk` c`s rlnmcc`s ‑ ccdv` c` rlnmcc` nd `tràs hàm` dc sudcl • Buscl nd ndc`ktd p`r`cdcl `c ` c sudcl

_DBL UD_^MA@C ND ZMD Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk MKMAM@C • Zdahl `ctl, ònlbdk eudrtd • Cmfdr` alktràamñk dktrd c`s dsaàpuc`s Zrdp`ràmñk nd c` Dgdauamñk • Quod c` o`rr` hàm` c` p`rtd o`g` ndc pdahl • Alnls plr dkamb` nd c` o`rr` • B`ktík c` o`rr` adra` ndc audrpl A`p` ? • Nmrmfd ndsnd cls alnls • Alktr`d dktrd c`s dsaàpuc`s

A`p` ? • Aíktr`td dk b`ktdkdr c` câkd` adktr`c p`r` àtmv`r dc fc÷tdl bdnml

Z@QL @^_ÀQ @ CTKFD

Zrdp`ràmñk nd c` Zlsmamñk • Zmds ` c` `kahur` nd c`s a`ndr`s y n` uk p`sl `bpcml `tràs • A`ndr`s y hlborls kmvdc`nls y `cmkd`nls hàm` dc erdktd • _lnmcc`s `cmkd`n`s alk c` pukt` nd cls pmds • Lbocmfl ndktrl, ònlbdk eudrtd y pdahl `ctl Zrdp`ràmñk nd c` Dgdauamñk • Ecdxmlk` c`s rlnmcc`s ‑ ccdv` c` rlnmcc` nd `tràs hàm` dc sudcl • Buscl nd ndc`ktd p`r`cdcl `c sudcl • Z`sl h`st` dc kmvdc nd c` rlnmcc` nd ndc`ktd • B`ktík cls pmds ` c` `kahur` nd c`s a`ndr`s `c n`r dc p`sl `tràs A`p` ? • N` uk p`sl `bpcml a`n` vdz • B`ktdktd ò`gl `c àdra`r dc pmds

OLN]ZTBZ 0?0

Z_DQQ ND HLBO_LQ ND ZMD Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk alk uk pmd `ndc`kt`nl • Zdsl rdp`rtmnl dk `bols pmds, rlnmcc`s rdc`g`n`s • Zdahl `ctl, ònlbdk eudrtd • O`rr` hàm` dc pdahl, alnls o`gl c`s buðda`s Zrdp`ràmñk nd c` Dgdauamñk

• Dbpug` c` o`rr` hàm` `rrmo` • B`ktík cls alnls rdc`g`nls `rrmo` y cmfdr`bdktd ndc`ktd • Alktr`d dc ònlbdk `c suomr c` o`rr` slord c` aòdz` A`p` ? • B`ktík dc audrpl drfumnl y kl td mkacmkds `tràs ‑ b`ktík dc trò`gl dk cls hlborls

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML DCDU@AMÑK C@^D_@C C@^D_@C NDC ZMD

DX^DKQMÑK ND ZMD_K@ QMBZCD

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk mkmam`c, nd pmd • Alnls ` =: fr`nls • Zdahl `ctl ‑ ònlbdk eudrtd

Zrdp`ràmñk nd c` Zlsmamñk • ^÷bo`td dk dc sudcl, or`zls sdp`r`nls • Zmds adra` ndc fc÷tdl • @onlbdk eudrtd • Dbpug` c` zlk` cubo`r hàm` dc sudcl

Zrdp`ràmñk nd c` Dgdauamñk • Quod cls alnls gustl plr ndo`gl nd cls hlborls

• Alnls cmfdr`bdktd plr ndc`ktd nd cls hlborls • @ð`nd c` dxtdksmñk, or`zl dxtdknmnl • Nmrmfd dc blvmbmdktl ndsnd cls alnls • O`romcc` ndktrl A`p` ? • Bàs r`kfl, bàs tdksmñk • B`ktík dc audrpl emgl p`r` `msc`r cls hlborls • Hlborls cdgls nd c`s lrdg`s Lpamñk7 Z`r` ùbdkt`r c` mktdksmn`n `bpcâ` dc àkfucl ndc alnl •

Zrdp`ràmñk nd c` Dgdauamñk

• _lnmcc`s slord c`s a`ndr`s y fdbdcls p`r`cdcls • Dxtmdknd uk` pmdrk` ` >4 fr`nls • @kac` cls hlborls ò`gl y dbpug` c` zlk` cubo`r hàm` dc sudcl (`c dxtdkndr c` pmdrk`) • Alktr`d dc ònlbdk p`r` dstòmcmz`r c`s a`ndr`s y c` pdcvms A`p` ? • A`n` vdz qud dxtmdkn`s c` pmdrk`, smdktd c` a`r` dk c` p`rtd mkedrmlr nd tu ònlbdk bmdktr`s td hàds bàs eudrtd

_DOL^D DK ALO_@ ALK NMQAL

A_LQQ A_@VC

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk MKMAM@C • Alktr`d dc ònlbdk, dcdv` dc pdahl • Cls kunmccls `pukt`k hàm` `tràs

Zrdp`ràmñk nd c` Zlsmamñk • _lnmcc`s slord c`s a`ndr`s • @onlbdk eudrtd

Zrdp`ràmñk nd c` Dgdauamñk • Mkacâk`td ndsnd c` a`ndr` • Dcdv` cls or`zls dk uk àkfucl nd >4 fr`nls • B`ktík dc pdahl `ctl y alktr`d dktrd c`s dsaàpuc`s

• @prmdt` eudrtd dc ònlbdk

Zrdp`ràmñk nd c` dgdauamñk • Hlborl hàm` c` rlnmcc` alktr`rm` • Dxtmdknd c` ltr` pmdrk` • _lt` ndsnd dc adktrl ndc pdahl A`p` ?

• _lt` bàs cdgls dcdv`knl y aruz`knl dc hlborl

ZTDK^D Zrdp`ràmñk nd c` Zlsmamñk • Nmsal dk dc rdf`zl, sugdt` dc nmsal alk c`s b`kls • Zmds ` c` `kahur` nd cls hlborls Zrdp`ràmñk nd c` dgdauamñk • Dbpug` ndsnd cls t`clkds, y dcdv` c`s a`ndr`s • Alktr`d cls fc÷tdls

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML @FT@K^@_ DK ZTDK^D ] A@BMK@_ CDK^L ALK CLQ ^@CLKDQ

AT_C ND OÂADZQ ALK NMQAL ] Z_DQQ ND HLBO_LQ

Zrdp`ràmñk nd c` Zlsmamñk • Zmds ` c` `kahur` nd c`s a`ndr`s, adra` ndc fc÷tdl • Or`zls hàm` eudr`, p`cb`s hàm` `rrmo`

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk MKMAM@C • Alktr`d dc ònlbdk, pdahl `ctl • B`ktík cls nmsals alcf`knl ò`gl

Zrdp`ràmñk nd c` Dgdauamñk • Dbpug` ndsnd cls t`clkds y dcdv` c`s a`ndr`s • Alktr`d cls fc÷tdls • Alktr`d dc ònlbdk p`r` dstòmcmz`r c` plsmamñk nd c` zlk` cubo`r • A`bmk` alk cls pmds hàm` eudr` y vudcvd hàm` ndktrl

Zrdp`ràmñk nd c` Dgdauamñk • Aurc y Zrdss • Alnls hàm` ndc`ktd dk dc Zrdss • @ð`nd c`s dxtdksmlkds `rrmo` dk dc Zrdss • O`g` hàm` c` p`rtd plstdrmlr ndc audccl • Alnls hàm` ndktrl • Zdahl `ctl, ònlbdk eudrtd

DQA@C@NL_ Zrdp`ràmñk nd c` Zlsmamñk • B`kls o`gl cls hlborls • Dsp`cn` c`rf` y rdat` • @onlbdk eudrtd p`r` prltdfdr dc adktrl Zrdp`ràmñk nd c` Dgdauamñk • Ccdv` c`s rlnmcc`s hàm` dc pdahl • A`ndr`s ò`gl • @onlbdk eudrtd p`r` b`ktdkdr c`s a`ndr`s `cmkd`n`s • _lnmcc`s adra` ndc sudcl

^@OC@ G@AI Zrdp`ràmñk nd c` Zlsmamñk • B`kls o`gl cls hlborls • @onlbdk eudrtd • Dsp`cn` c`rf` y rdat` Zrdp`ràmñk nd c` Dgdauamñk • Q`ct` alk cls pmds eudr` y ndktrl • Zmds ` c` `kahur` nd cls hlborls • Alktr`d dc ònlbdk `c `tdrrmz`r

A`p` ? • Dstòmcmz` dc audrpl p`r` `msc`r cls or`zls

ZTQHTZ ND ^_ÂADZQ CTAMÍ_K@F@ @C^D_K@ALK Zrdp`ràmñk nd c` Zlsmamñk • B`kls o`gl cls hlborls • @onlbdk eudrtd • Dsp`cn` c`rf` y rdat` • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds Zrdp`ràmñk nd c` Dgdauamñk • Zdahl h`st` c` `ctur` nd cls alnls • _lnmcc` hàm` dc c`nl dk c` cuamírk`f` • Alktr`d dc ònlbdk p`r` `cmkd`r c`s a`ndr`s cls hlborls • yAlnls adra` nd c`s alstmcc`s A`p` ? • @alknmamlk`bmdktl ndc trdk supdrmlr

A`p` ? • Dbpug` c` dsp`cn` hàm` ò`gl p`r` dstòmcmz`r dc trdk supdrmlr

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML A@_F@N@ ALK Z@QL @^_ÀQ @ CTKFD

CTKFD ALK NMQAL ] Z_DQQ ND HLBO_L QMBZCD

Zrdp`ràmñk nd c` Zlsmamñk • Zlsmamñk MKMAM@C • Zmds ` c` `kahur` nd c`s a`ndr`s • O`rr` ndc`ktd nd c` ac`vâauc`

Zrdp`ràmñk nd c` Zlsmamñk • Zmds ` c` `kahur` nd c`s a`ndr`s • A`ndr`s y hlborls kmvdc`nls y `cmkd`nls hàm` dc erdktd • Nmsal dk c` b`kl • @onlbdk eudrtd, pdahl `ctl

Zrdp`ràmñk nd `tràs c` Dgdauamñk • Z`sl `bpcml • _lnmcc` `cmkd`n` alk c` pukt` ndc pmd • Lbocmfl ndktrl, ònlbdk eudrtd y pdahl `ctl • Ecdxmlk` c`s rlnmcc`s ‑ ccdv` c` rlnmcc` nd `tràs hàm` dc sudcl • B`ktík c` o`rr` adra` ndc audrpl `c a`rf`r • Buscl nd ndc`ktd p`r`cdcl `c sudcl • Dbpug` c` o`rr` `rrmo` A`p` ? • Dbpug` ndsnd c` pmdrk` nd ndc`ktd p`r` àmtv`r cls fc÷tdls

CTKFD ALK NMQAL ] DCDU@AMÑK @ TK O_@WL Zrdp`ràmñk nd c` Zlsmamñk • Nmsal dk c` b`kl • Zmds ` c` `kahur` nd c`s a`ndr`s • Zdahl `ctl • Alnls dk uk àkfucl nd =: fr`nls Zrdp`ràmñk nd c` Dgdauamñk • Z`sl `bpcml `tràs • Ecdxmlk` c` rlnmcc` nd `tràs hàm` dc sudcl • Buscl nd ndc`ktd p`r`cdcl `c sudcl • A`ndr`s y hlborls `cmkd`nls hàm` dc erdktd • Zdahl `ctl, ònlbdk eudrtd • Dcdv` dc alnl `c c`nl ‑ gustl plr ndo`gl ndc kmvdc ndc hlborl • Alnl cmfdr`bdktd plr ndc`ktd A`p` ? • B`ktík dc r`kfl albpcdtl dk dc Cukfd ‑ dktrdk`bmdktl dktrdk`bmdkt l mktdfr`nl

Zrdp`ràmñk nd c` Dgdauamñk • Z`sl `bpcml `tràs • Ccdv` c` rlnmcc` nd `tràs hàm` dc sudcl • Alktr`d dc ònlbdk p`r` `cmkd`r c`s a`ndr`s y cls hlborls • Dbpug` dc nmsal slord c` aòdz` • Alnls cmfdr`bdktd plr ndc`ktd dk c` plsmamñk bàs `ct` ndc prdss • Buscl nd ndc`ktd p`r`cdcl `c sudcl A`p` ? • Dktrdk`bmdktl albpudstl ‑ tlnls cls prmkamp`cds b÷saucls dstàk trò`g`knl

A_TKAH ALK DBZTGD ND NMQAL Zrdp`ràmñk nd c` Zlsmamñk • ^÷bo`td dk dc sudcl • Zmds adra` nd c`s a`ndr`s • Nmsal slord cls hlborls Zrdp`ràmñk nd c` dgdauamñk • Quod dk dc Arukah • Alstmcc`s hàm` c`s a`ndr`s

• Bdtd c` o`romcc` A`p` ? • DCdv` c`s dsaàpuc`s p`r` àtmv`r c` p`rtd supdrmlr ndc ònlbdk

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML ^@OC@ Zrdp`ràmñk nd c` Zlsmamñk • B`kls o`gl cls hlborls • _lnmcc`s plr eudr` nd c`s a`ndr`s, `ply` c`s pukt`s nd cls pmds • A`ndr`s `cmkd`n`s alk cls hlborls • Qdp`r` c`s rlnmcc`s ndc sudcl • Dsp`cn` c`rf` y rdat`

• @onlbdk audrpl eudrtd p`r` prltdfdr dc adktrl ndc Lpamñk7 _lnmcc`s `ply`n`s Zrdp`ràmñk nd c` Dgdauamñk • Alktr`d dc ònlbdk p`r` b`ktdkdr c`s a`ndr`s emg`s A`p` ? • Alktr`d dc ònlbdk, cls auànrmadps y cls fc÷tdls p`r` b`ktdkdr c` dsp`cn` c`rf` y rdat` au`knl ccdfud c` e`tmf`

^@OC@ ZMD_K@ALK DCDU@AMÑK ND TK@ Zrdp`ràmñk nd c` Zlsmamñk • B`kls ` c` `kahur` nd cls hlborls • Dsp`cn` c`rf` y rdat` • @onlbdk eudrtd • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds Zrdp`ràmñk nd c` Dgdauamñk • Alktr`d cls fc÷tdls p`r` qud c` pmdrk` sd dcdvd h`st` c` `ctur` nd c`s a`ndr`s • Alktr`d dc ònlbdk p`r` b`ktdkdr c`s a`ndr`s g`s A`p` ? • Alktr`d dc ònlbdk, cls auànrmadps y cls fc÷tdls p`r` b`ktdkdr c` dsp`cn` c`rf` y rdat` au`knl ccdfud c` e`tmf`

DCDU@AMÑK NDC^LMNDQ ZLQ^D_ML_ MKACMK@NL ALK Z@QL @^_ÀQ Zrdp`ràmñk nd c` Zlsmamñk • Z`sl `bpcml `tr¾s ` Cukfd • Alktr`d dc ònlbdk, pdahl `ctl • @cmkd` c`s a`ndr`s y cls hlborls hàm` dc erdktd Zrdp`ràmñk nd c` Dgdauamñk • Mkacâk`td `ndc`ktd ndsnd c` a`ndr`, dcdv`knl c` pmdrk` nd `tràs • Dc nmsal suod h`st` c` câkd` nd cls hlborls dk c` Dcdvàmñk c`tdr`c • Alktr`d dc ònlbdk p`r` b`ktdkdr c`s a`ndr`s y cls hlborls `cmkd`nls • Alktr`d cls fc÷tdls `c dcdv`r c` pmdrk` `tràs A`p` ? • Kudstrls dstòmcmz`nlrds sd dstàk hàmdknl bàs eudrtds p`r` slplrt`r cls blvmbmdktls bàs fr`knds

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

B×QMA@ :0 :?

:1

:>

^liyl (470>) 1C@T ed`t. XM_@ ?:0= @kgukòd`ts. Dsarmtl plr7 Ocù, Qt`ktlk, Qahkdmndr, Fmdrsah

0:

Alurtdsy le Cds Bmccs Busma Cmadksmkf Ctn. Dsarmtl plr7 Ocàiwlln

@kmt` (47?5) @rbmk v`k Ouurdk & ^mbby ^rubpdt Alurtdsy le @rb`n` Busma O.U. O.U. ukndr dxacusmvd cmadksd erlb @rbmk @unml O.U. Dsarmtl plr7 v`k Ouurdk, nd Fldmg, Ouccmblrd, _dalrn, Qbmth, Ouk`w`k, _lthwdcc, Olk`kkl

@`rdk` (47>4) MQLxl ?:?0 Qòcd U`ccdy _dalrns. Dsarmtl plr7 Mslrdk`

EL_B@^L ND >4 BMKT^LQ

:4

_uk Mt (>7?:) Zhmclbdk`

:6

Hlcn Lk (470:) Nuid & Glkds x Q`b N`y

Cmc ?:?0 K`sAlcubom` X _dalrns, ` Nmvmsmlk le Qlky Busma Dktdrt`mkbdkt. Dsarmtl plr7 Ednm, O`ptmstd, Omr`c, Cdkzl MU, Hmcc

?:?? Cds Bmccs Busma Cmadksmkf Ctn. Dsarmtl plr7 Qldw`rkl, Nlcn, Frmf`hamkd, _lss, ^`yclr

?:?0 Nuid & Glkds. Dsarmtl plr7 Alkmod`r, BaIdcvdy, N`y

Clvd (Qwddt Clvd) (17>?) Cmttcd Bmx

:=

BLK^D_L (A`cc Bd Oy ]lur K`bd) (?706) Cmc K`s X

?:?0 Qlky Busma Dktdrt`mkbdkt TI Cmbmtdn. Dsarmtl plr7 Dbdkmid, @qumcmk`, Dnw`rns, Z. Z. Flnerdy, _. Flnerdy,, Zmkklai, Pumkk, ^hmrcw`cc Flnerdy

Clvd (Qwddt Clvd) (?7?5) Cmttcd Bmx ?:?0 Qlky Busma Dktdrt`mkbdkt TI Cmbmtdn. Dsarmtl plr7 Dbdkmid, @qumcmk`, Dnw`rns, Z. Z. Flnerdy, _. Flnerdy,, Zmkklai, Pumkk, ^hmrcw`cc Flnerdy

?:?0 Alcubom` _dalrns, ` Nmvmsmlk le Qlky Busma Dktdrt`mkbdkt. Dsarmtl plr7 Ednm, O`ptmstd, Omr`c, Cdkzl MU, Hmcc

:5

Alurtdsy le thd Tkmvdrs`c Busma Frlup. Dsarmtl plr7 Hdnelrs, Mkfrlssl, Klrnstrlb, @kfdccl, ^dse ^dse`yd `yd

Nlwktlwk (47>?) Kmad Dklufh ed`t. @sh

BLK^D_L (A`cc Bd Oy ]lur K`bd) (?7??)

:4

Blth ^l @ Ec`bd (174=) Qwdnmsh Hlusd B`` & ^hd Vddikn

n`bk _mfht Zt. ? (170:) @TN_D] KTK@ & NG Qkìd ?:?: @rmst` _dalrns, ` nmvmsmlk le Qlky Busma Dktdrt`mkbdkt. Dsarmtl plr7 Q`wydr, Ahu, Frmf`hamkd, Nlkblydr

n`bk _mfht Zt. ? (07>=) @TN_D] KTK@ & NG Qkìd ?:?: @rmst` _dalrns, ` nmvmsmlk le Qlky Busma Dktdrt`mkbdkt. Dsarmtl plr7 Q`wydr, Ahu, Frmf`hamkd, Nlkblydr

:6

Elcclw Bd (47??) Vmwdi

:8

Qhìd ^hd Frlukn (47>1) KL@B NDD

:=

Nlk”t Fl ]dt (>718) ^rmclomtd ^rmclfy

?:?0 @xtlkd _dalrns. Dsarmtl plr7 B`hò`cm

Alurtdsy le Cds Bmccs Busma Cmadksmkf Ctn. Dsarmtl plr7 E`mrcdy

?:?? Cds Bmccs Busma Cmadksmkf Ctn. Dsarmtl plr7 Zdktz, Ndsalklamnl

@C^ :5

Fmbbd ^h`t (>74=) KL@B NDD ed`t. B`htddk Alurtdsy le Cds Bmccs Busma Cmadksmkf Ctn. Dsarmtl plr7 E`mrcdy

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

OLN]ZTBZ 0?0

A_ÍNM^LQ

^`clkds o`gl c`s a`ndr`s, rlnmcc`s rdc`g`n`s, pdahl `ctl, alrd eudrtd, Zlsmamñk MKMAM@C ‑ ¡v`bls!

Nmrdatlr nd prlfr`b` ‑ Fcdk Lstdrf``rn Ahmde Ard`tmvd Leadr ‑ Nr. Gàimd Bmccs Zrlfr`b Alàh ‑ Iycmd F`tds Ard`tmvd Nmrdatlr ‑ Nm`k` @rahdr Bmccs ^dahkma`c Alksuct`kts ‑ Oryad H`stmkfs, @knrdw Kdwb`rah y _lo Cdd Zrlnuatmlk Allrnmk`tlr ‑ @rmdc Cu

OLN]ZTBZ 0?0 ds uk dktrdkl nd o`sd alk buah`s rdpdtmamlkds y pdsl cmfdrl p`r` f`k`r eudrz` y tlkma`r tlnls cls b÷saucls. Kudstrl su`vd A`cdkt`bmdktl alkdat` tlnls cls b÷saucls alk c` o`rr` `ktds nd ccdf`r `c trài nd Qqu`ts. Qdrmds c`rf`s nd rdpdtmamlkds smbpcds p`r` ùbdkt`r cls kmvdcds eudrz`nd d Zdatlr`c mktdksmn`n. Nd uk` elrb` smbmc`r smbmc`r,,nd dc trài tmdkd Zushups eukamlk`cds a`bmk`knl y sdrmds c`rf`s nd trò`gl alk uk` o`rr` pds`n` p`r` p` r` tlkma`r dc trdk supdrmlr y dc alrd. _dbls y A`rf`n`s alk uk` o`rr` pds`n` dk dc trài nd Dsp`cn` p`r` albpcdt`r –cls trds fr`knds‒7 Qqu`ts, Zdatlr`c y Dsp`cn` y tdrbmk`r dc trò`gl prmkamp`c nd cdv`kt`bmdktl . Qupdrsdrmds nd Dxtdksmlkds y Zushups nd trâadps p`r` trò`g`r c` p`rtd plstdrmlr nd cls or`zls `ktds nd a`bom`r p`r` blcnd`r tus oâadps. ^dkdbls ^dkdbls sdrmds c`rf`s nd Cukfds p`r` dktrdk`r c`s pmdrk`s y cls fc÷tdls, ndspuís sdrmds c`rf`s nd trò`gl p`r`Dcalbpcdt`r dc dktrdkl acàsmal nd ndndctlmnds OLN]ZTBZ. tdb` ds lovml ‑ buah`s rdpdtmamlkds y tmdbpl o`gl tdksmñk. Ndkmtmv`bdktd, aubpcd c` prlbds` nd OLN]ZTBZ. Nmvmírtdtd alk cls tràis p`r` dc elrb`tl nd OLN]ZTBZ nd >4 bmkutls. Bm e`vlrmtl ds dc trài nd Eudrz` eukamlk`c, dk dc qud ard`bls uk eudrtd plwdrhlusd ‑ fc÷tdls, alrd y b÷saucls nd c` dsp`cn` ‑ qud bdglr`ràk kudstr` plstur` y ùbdkt`ràk kudstr` a`pàmn`n nd cdv`kt`bmdktl. Nmserut` Fcdk

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

Mz-N7 I`yc`h-Oc`yr Emtzsmblks-Ku”u, Nds Hdcu, Ihmr`k Hustlk, H ustlk, Fcdk Lstdrf``rn, Odk B`mk, I`yc` @timks-Flrnmkd, Umcm Emt` y Iycmd F`tds

Z_DQDK^D_Q (Kudv` Wdc`kn`) Nmrdatlr Fcdk Lstdrf``rn cls prlfr`b`s OLN]ZTBZ, _ZBℯ ds y CDQ BMCCQnd QZ_MK^ℯ y vmvd dk @uaic`kn. ^mdkd trds hmgls y ds uk àvmnl rukkdr , amacmst` y cd dka`kt` cdv`kt`r pds`s.

(Kudv` Wdc`kn`) I`yc`h-Oc`yr ds Mkstruatlr` Emtzsmblks-Ku”u nd OLN]ZTBZ, OLN]Q^DZℯ, CDQ BMCCQ F_M^ Qdrmds, CDQ BMCCQ ^LKD, CDQ BMCCQ AD_DBLK] y CDQ BMCCQ ALKPTD_. Umvd dk @uaic`kn.

Iycmd F`tds (@ustr`cm`) ds Hd`n Zrlfr`b Alàh nd OLN]ZTBZ y Ard`tmvd Nmrdatlr nd OLN]O@C@KAD, OLN]@^^@AI, CDQ BMCCQ AL_D, CDQ BMCCQ O@__D y QH”O@B. Umvd dk @uaic`kn.

Ihmr`k Hustlk (Kudv` Wdc`kn`) ds ^r`mkdr/ Zrdsdktdr nd OLN]ZTBZ, CDQ BMCCQ ^LKD, CDQ BMCCQ QZ_MK^, QZ_MK^, CDQ BMCCQ ^HD ^_MZℯ, _ZB y CDQ BMCCQ F_M^. @hlr` dstà dk dc dqumpl ^@Z nd Kudv` Wdc`kn`. Umvd dk @uaic`kn nlknd t`bomík ds @fmcd Alàh.

Odk B`mk (Kudv` Wdc`kn`) ds ^r`mkdr nd CDQ BMCCQ F_M^, OLN]@^^@AI^B y OLN]ZTBZ y Cds Bmccs @bo`ss`nlr nd cls bmsbls prlfr`b`s. Ds Ard`tmvd Alksuct`kt dk Cds Bmccs Mktdrk`tmlk`c y vmvd dk @uaic`kn. Nds Hdcu (Kudv` Wdc`kn`) ds Zrdsdktdr/Mkstruatlr nd OLN]ZTBZ, CDQ BMCCQ O@__D, CDQ BMCCQ F_M^ y OL_K ^L BLUDℯ d Mkstruatlr nd CDQ BMCCQ AD_DBLK]ℯ y CDQ BMCCQ ALKPTD_ℯ. Umvd dk @uaic`kn. I`yc` @timks-Flrnmkd (Kudv` Wdc`kn`) ds Zrdsdktdr/Mkstruatlr` Zrdsdktdr/ Mkstruatlr` nd OLN]ZTBZ y CDQ BMCCQ F_M^ d Mkstruatlr` nd OLN]O@C@KAD y CDQ BMCCQ QZ_MK^. QZ_MK^. Umvd dk @uaic`kn y t`bomík ds prledslr` nd ]mk ]lf`, ]lf`, a`ktùtlr`, y c` Eukn`nlr` nd Ċwhmk` Vdcckdss, albl alàh nd s`cun hlcâstma`.

(Kudv` Wdc`kn`) ds Mkstruatlr nd OLN]ZTBZ, CDQ BMCCQ ^LKD, OLN]ALBO@^, CDQ BMCCQ AD_DBLK], CDQ BMCCQ ALKPTD_ d Mkstruatlr nd CDQ BMCCQ QZ_MK^ y ^r ^r`mkdr `mkdr / Zrdsdktdr nd CDQ BMCCQ F_M^. Umvd dk @uaic`kn. Umcm Emt`

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

¡D] MKQ^_TA^L_DQ!

EL_B@^LQ DXZ_ÍQ

Au`knl qudràms bdzac`r nmedrdktds alrdlfrèâ`s, mktdkt`n sdcdaamlk`r tràis ndc b`tdrm`c bàs rdamdktd p`r` rddg`r cls blvmbmdktls, c` b÷sma` y cls prmkampmls nd dktrdk`bmdktl dktrdk`bmdktl àtu`cds. Qm dksdðàms uk` alrdlfrèâ` bàs `ktmfu`, albomk`nc` alk tràis blndrkls y kl a`bomíms cls blvmbmdktls9 dksdð`n cls tràis albl sd ard`rlk, ùkqud plníms `pcma`r uk cdkfu`gd y uk` tdrbmklclfâ` bàs blndrkls.

EL_B@ EL_ B@^L ^L ND 1: BMKT^ BMKT^LQ LQ EL EL_B _B@ @^L ND ND >4 BMKT BMKT^L ^LQ Q

^rài :0 ^rài :? ^rài :1 ^rài :> ^rài := ^mdbpl tlt`c

A`cdkt`bmdktl

Qqu`ts Zdatlr`c Dsp`cn` Alrd ?57>4

^rài := ^rài 0: ^mdbpl tlt`c

DKUÂ@KLQ ^T EDDNO@AI Nmkls cl qud pmdks`s nd dst` alrdlfrèâ`. Dktr` dk http7//www.cdsbmccs.alb/rdcd`sdeddnoài

AC@UD @ct @ctdrk`r

N Ndrdah`

Mkstr Mkstrubdkt`c

Mz mzqumdrn`

Mktrl Mktrlnuaamñk

Lutrl ÷ctmb`s klt`s nd c` b÷sma`

O oumcn up / prdp`ràmñk,

_de rder`mk / dstrmomccl (er`sd l câkd`s nd c` a`kamñk qud sd rdpmtdk)

prlfrdsmñk, mktdksmn`n suomr O_ Ormnfd / pudktd (kl h`y alrls)

PA Pumdt Ahlrus/ alrls su`vds l dk smcdkaml

A Alrls

_LB r`kfl nd blvmbmdktl

A^Q Audkt`s busma`cds

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> audkt`s p`r` o`g`r o`g`r,, ?/?/?/? > audkt`s p`r` suomr

> audkt`s ndc`ktd l ndtràs, > audkt`s p`r` o`g`r, > audkt`s p`r` suomr, > audkt`s ndc`ktd l ndtràs

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5 audkt`s p`r` o`g`r o`g`r,, >/> ? audkt`s p`r` suomr

8 audkt`s p`r` o`g`r o`g`r,, 8 audkt`s p`r` suomr

0/?/0

? audkt`s p`r` o`g`r, > audkt`s `fu`kt`knl, ? audkt`s p`r` suomr

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^rài :0 ^rài :? ^rài :1 ^rài :> ^rài :6 ^rài :8

A`cdkt`bmdktl

Qqu`ts Zdatlr`c Dsp`cn` Cukfds Hlborls Alrd Allcnlwk >07>=

KTDUL EL_B@^L ND >4 BMKT^LQ ^rài :0 A`cdkt`bmdktl Qqu`ts ^rài :? ^rài :1 Zdatlr`c ^rài :> Dsp`cn` ^rài :4 (>4) ^râadps/Oâadps ^rài :6 (>4) ^rài := ^rài 0: ^mdbpl tlt`c

Cukfds/Hlborls Alrd Allcnlwk >:70>

EL_B@^L ETKAMLK@C ND >4 BMKT^LQ ^rài :0 A`cdkt`bmdktl ^rài :? Qqu`ts Zdatlr`c ^rài :1 ^rài :> Dsp`cn` ^rài :4 (>4) ^râadps/Oâadps ^rài :6 (>4) Cukfds/Hlborls ^rài := (Olkus >4) Eudrz` eukamlk`c ^rài 0: Allcnlwk ^mdbpl tlt`c >07>> Klt`7 Dstls elrb`tls nd >4 bmkutls mkacuydk tràis 4 (uk` albomkàmñk nd ^^râadps râadps y Oâadps) y 6 (uk` albomkàmñk nd Cukfds y Hlborls) dspdaâals. Ard` v`rmdn`n dk tus ac`sds nur`ktd dstd amacl nd 0? sdb`k`s us`knl dst` lpamñk, `sâ albl dc elrb`tl lrmfmk`c nd >4 bmkutls..

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:0. A@CDK^@BMDK^L ELAL NDC ^_@AI Qí s÷pdr ac`rl alk dc KD__ ( KD__ (K Klbord ndc D gdramaml, _mtbl y _dalrrmnl) nur`ktd dc trài p`r` qud tus `cubkls alkdatdk alk dc dktrdkl y rd`cmadk tln`s c`s tr`ksmamlkds nd elrb` umn`.

QDCDAAMÑK ND ZDQL O`rr` cmfdr` y 0 nmsal cmfdrl Lpamñk7 ? nmsals cmfdrls NDBLQ^_@_ Zlsmamñk MKMAM@C B×QMA@

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QDATDKAM@/DGD_AMAML Zlsmamñk MKMAM@C >/> ZDQL BTD_^L Zlsmamñk MKMAM@C

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17:? _dp / \ Cdt fl, cdt

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Nmst`kam` @BZCM@ ?/? QPT@^ Nmst`kam` @BZCM@

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0/0/? 0/0 0/0/0/0 Z@QL @^_ÀQ @C^D_KL @ CTKFD Mz, N (05ats) _DATZD_@AMÑK7 _lt`r dc trlkal. Qàunmr pmdrk`s.

>x >x 8x >x

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:0. ^LI]L 470>bmk ^ÍAKMA@ ] DKQDÐ@KW@ ZLQMAMÑK MKMAM@C A@Z@ 0 @ktds nd dbpdz`r, dbpdz`r, dksdð` ` tus `cubkls ` dkalktr`r c` Zlsmamñk MKMAM@C, dstòcdamdknl uk` plsmamñk eudrtd ndsnd c` qud cdv`kt`r pdsl.

• ^`clkds ndo`gl nd c`s a`ndr`s, pukt`s nd cls cmfdr`bdktd • pmds _dc`g` c`s rlnmcc`s hàm` eudr` • B`kls ` uk pucf`r nd nmst`kam` nd cls buscls • Zdahl `ctl • Hlborls `rrmo`, `tràs y ò`gl hàm` c` alcubk` • Bdtd cmfdr`bdktd dc lbocmfl y àtmv` dc alrd 0 ZDQL BTD_^L / _DBL QMBZCD / _DBL _ DBL UD_^MA@C / ^M_ÑK @__MO@ A@Z@ 0 Dk a`n` dgdramaml, dksdð` dc KD__ ‑ KD__ ‑ KLBO_D NDC DGD_AMAML, _M^BL y _DAL__MNL. Dstl hàd qud tu dksdð`kz` sd` ac`r` y eàamc nd sdfumr.

• Zdsl budrtl `bpcml ‑ mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s, ndscmz` c` o`rr` hàm` c` p`rtd supdrmlr nd c`s rñtuc`s • _dbl smbpcd ‑ o`rr` hàm` c`s rlnmcc`s, lbocmfl, rlnmcc`s y rdaupdr` • _dbl vdrtma`c ‑ o`rr` h`st` c` p`rtd o`g` ndc pdahl, alnls hàm` eudr` • A`rf`n` ‑ tmr` y rdalfd, ecdxmlk` c`s rlnmcc`s, alktr`d dc ònlbdk, pdahl `ctl, o`rr` adra` ndc audrpl ? QPT@^ E_LK^@C ALK NMQAL / QPT@^ Z_DQQ ALK NMQAL / ZTQHTZ A@Z@ 0 / A@Z@ ? Dc sdfuknl oclqud sd adktr` dk cls Qqu`ts y cls Zushups. Dksdð` uk` Zlsmamñk y Dgdauamñk ac`r` p`r` qud tlnls sd budv`k alrrdat`bdktd dk cls Qqu`ts y alk dc _mtbl `ndau`nl. Cls Zushups v`k ` a`cdkt`r tlnl dc trdk supdrmlr, supdrmlr, prdp`ràknlcl p`r` c` sdsmñk, n`knl uk dstmcl eukamlk`c ` dstd a`cdkt`bmdktl. Lerdad lpamlkds dksdfumn` p`r` qud tlnls sd smdkt`k mkacumnls dk dc dktrdkl.

• Qqu`t erlkt`c alk nmsal ‑ Nmst`kam` bdnm`, nmsal dk c` ac`vâauc`, smíkt`td alk c`s a`ndr`s `tràs y ò`gl, pdahl `ctl, ònlbdk eudrtd, a`ndr`s y rlnmcc`s ` =: fr`nls • Qqu`t Zrdss alk nmsal ‑ `ð`nd dc Zrdss, alnls ndc`ktd dk dc prdss, ònlbdk eudrtd `c dbpug`r slord c` aòdz` • Zushup ‑ b`kls plr eudr` nd cls hlborls, ònlbdk eudrtd, slord c`s rlnmcc`s l c`s pukt`s nd cls pmds, pdahl h`st` c` `ctur` ndc alnl, dsp`cn` c`rf` y rdat`

1 QPT@^ @BZCML / Z@QL @^_ÀQ @C^D_KL CTKFD A@Z@ 0 / A@Z@ ? / A@Z@ 1 Ulcvdbls ` plr c` o`rr` p`r` dc ÷ctmbl oclqud nd trò`gl. Ds c` lplrtukmn`n pdredat` p`r` n`r ` tus `cubkls rdalrn`tlrmls nd ^íakma` ^íakma` nd elrb` qud prdp`rdk sus audrpls p`r` c` sdsmñk y p`r` alkdat`r alk dccls y alk cls logdtmvls qud pudn`k tdkdr ‑ pmdks` dk añbl pudnds albukma`rcds dstl.

• Qqu`t `bpcml ‑ òrd t`cñk pukt`, a`ndr`s `tràs y ò`gl, dbpug` c`s rlnmcc`s hàm` eudr`, a`ndr`s ` =: fr`nls • Z`sl `tràs `ctdrkl ` Cukfd ‑ p`sl `bpcml `tràs, rlnmcc` nd `tràs ò`gl, buscl nd ndc`ktd p`r`cdcl `c sudcl, alktr`d dc ònlbdk p`r` `cmkd`r c`s a`ndr`s y cls hlborls hàm` dc erdktd, a`bom` nd pmdrk` ALKDXMÑK N` c` omdkvdkmn` ` tus `cubkls `c dktrdkl blstràknltd `fr`nòcd y ndblstr`knl tu p`smñk plr dc dktrdkl nd rdsmstdkam`. Mktdkt` alkdat`r

alk tlnlshòmtu`cds cls qud dstàk c` s`c`,c`. kl. sñcl alk tus `cubkls nd c`dk prmbdr` c`

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:?. QPT@^Q QDCDAAMÑK ND ZDQL H@OM^T@CDQ7 ?‑> vdads dc pdsl ndc A`cdkt`bmdktl dk c` o`rr` KTDULQ7 dc nlocd ndc pdsl ndc A`cdkt`bmdktl dk c` o`rr` Lpamñk7 0 nmsal pds`nl

ELAL BTQATC@_ Nmst`kam` BDNML7 Auànrmadps Nmst`kam` @BZCM@7 Fc÷tdl b`ylr, auànrmadps Nmst`kam` BÀQ @BZCM@7 Fc÷tdl b`ylr, fc÷tdl bdnml, a`ndk` plstdrmlr

ELAL NDC ^_@AI Dksdð` ` tus `cubkls c`s trds nmst`kam`s7 BDNM@, @BZCM@, BÀQ @BZCM@. Dc elal dstà dk c` a`rf` dxaíktrma`, qud ùbdkt` c` tdksmñk p`r` bdglr`r dc dktrdkl busauc`r y c` eudrz`. B×QMA@

0

?

1

QDATDKAM@/DGD_AMAML

_DZQ

:7:4 Mkstr / (Qwmrc)

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>x

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1/0

>x

:7>4 \ M”cc tìd us erlb :748 Mkstr / (Qykth nlwkod`t)

>x8 0/1 05x8 ALBOMK@AMÑK 0 (1?ats) ?x ?/? QPT@^ (05ats) >x 0/0 QPT@^ (05ats)

07>= U? / \ E`ccmkf nlwk

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^_@KQMAMÑK7 Qdp`r`r t`cñk-pukt` p`r` QPT@^ Nmst`kam` @BZCM@

?7:? \ Hlcn by h`kn

>x8

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?7?6 \ M”cc tìd us erlb ?7>: Mkstr / (Qykth nlwkod`t)

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171? U1 / \ E`ccmkf nlwk

>x8

>x >x

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^_@KQMAMÑK7 sdp`r`r t`cñk-pukt` p`r` QPT@^ Nmst`kam` B@Q @BZCM@ Lpamñk7 Ndg`r c` o`rr` ò`gl y rdaupdr`r l `ð`nmr bàs a`rf`. ?/? QPT@^ QPT@^  Nmst`kam` B@Q @BZCM@

>x

1/0 0/1

>x >x

17>4 \ Hlcn by h`kn 1748 \ Nlk”t wlrry by >70: \ M”cc tìd us erlb

>x8 >x8 >x8

>7?1 Mkstr / (Qykth nlwkod`t)

05x8 ALBOMK@AMÑK ? (5 (5>ats) _DATZD_@AMÑK7 Qàunmr pmdrk`s. Dstmr`r auànrmadps.

?x

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:?. NLVK^LVK 47>?bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 QPT@^ NMQ^@KAM@ BDNM@ A@Z@ 0 Dksdð` c` prdp`ràmñk nd c` Zlsmamñk y c` Dgdauamñk ndc Qqu`t nmst`kam` BDNM@ p`r` qud tus `cubkls sd budv`k alrrdat`bdktd. Ts` dc KD__ p`r` dksdð`r uk` oudk` tíakma` nd Qqu`t ‑ hàmdknl rdedrdkam` `c _mtbl, dc _dalrrmnl y c` `cmkdàmñk nd c`s pmdrk`s p`r` àtmv`r cls

auànrmadps. Ts` dksdfumn` sdð`cds prdvm`s nd rmtbl y nd r`kfl p`r` qud tus p`rtmamp`ktds td smf`k eàamcbdktd. • Zmds plr eudr` nd c`s a`ndr`s, pukt`s nd cls pmds cmfdr`bdktd hàm` eudr` • @onlbdk eudrtd p`r` prltdfdr tu zlk` cubo`r • Dcdv` dc pdahl y b`ktdkcl `hâ • Ccdv` tus alnls ndc`ktd ndo`gl nd c` o`rr` y ard` eudrz` dk dc trdk supdrmlr   • Qmíkt`td alk c`s a`ndr`s `tràs y ò`gl • Dbpug` c`s rlnmcc`s hàm` ndc`ktd p`r` àtmv`r cls auànrmadps • Dbpug` c`s rlnmcc`s hàm` dc adktrl ndc pmd p`r` àtmv`r pdredat`bdktd cls b÷saucls • O`g` c` a`ndr` gustl slord dc kmvdc nd c`s rlnmcc`s  ‑ ‑ ísd ds tu r`kfl • Qmdktd c` a`rf` dxaíktrma` ? QPT@^ NMQ^@KAM@ @BZCM@ A@Z@ 0 / A@Z@ ? Dc elal dstà dk cls fc÷tdls y dk dk dbpugd vdrtma`c. Ttmcmz` ràpmn`bdktd tln`s c`s sdð`cds nd `cmkdàmñk nd c` A`p` 0 p`r` qud tlnls dstík alktmfl. C`s sdð`cds nd c` A`p` ? dstàk nmsdð`n`s p`r` `yun`r ` cls p`rtmamp`ktds ` `prlvdah`r bdglr ndc dktrdkl. Cl hàdbls bdglr`knl

c` Dgdauamñk, alktrlc`knl Mktdksmn`n y y añbl Dnuaàknlcds slord cl qudc`dstàk hàmdknl ndodrâ`k sdktmrcl, `yunàknlcds ` alksdfumrcl. • @ord t`cñk pukt` ndsnd dc Qqu`t bdnml • Qmíkt`td alk c`s a`ndr`s `tràs y ò`gl • Dbpug` c`s rlnmcc`s hàm` eudr` p`r` àtmv`r cls fc÷tdls • C` a`ndr` o`g` h`st` dc kmvdc nd c`s rlnmcc`s  ‑ ‑ ísd ds tu r`kfl • _lnmcc`s hàm` dc sdfuknl y tdradr ndnl ndc pmd • B`ktík uk` o`sd sñcmn` dk dc trdk supdrmlr p`r` adktr`rtd dk cls fc÷tdls • Kdadsmt`bls trò`g`r alk dc r`kfl albpcdtl • C` a`rf` dxaíktrma` prlnuad cls bàxmbls odkdemamls dk c` eudrz`

1 QPT@^ NMQ^@KAM@ BÀQ @BZCM@ A@Z@ 0 / A@Z@ ? / A@Z@ 1 Qàund ràpmn`bdktd cls or`zls y c`s pmdrk`s y lerdad ` tus p`rtmamp`ktds c` plsmomcmn`n nd `ð`nmr bàs pdsl. Ts` sdð`cds nd Dgdauamñk nd c` A`p` 0 p`r` c` plsmamñk nd Qqu`t alk nmst`kam` Bàs @bpcm` adktràknltd dk c` `cmkdàmñk, dc rmtbl y dc r`kfl. C` e`tmf` dst`rà `p`rdamdknl, ¼quí v`s ` hàdr p`r` ard`r uk` fr`k sdksàmñk dk c` s`c` y ard`r rdsuct`nls y bltmvàmñk p`r` p` r` dktrdk`r c`s pmdrk`s< Dst`td dk dc blbdktl alk tus `cubkls9 bâr`cds ` cls lgls bmdktr`s cds dksdð`s, tr`ydknl ` tu vdrn`ndrl yl ` c` s`c`9 budstr` tu p`smñk plr dstd dktrdkl9 ndbuístr`cds qud dstàs alk dccls dk a`n` rdpdtmamñk. ¡Dstl ds dc vdrn`ndrl ^HD _DZ DEEDA^ℯ dk àamñk!

• Ndg` tu o`rr` dk dc sudcl y `ð`nd pdsl • Qàund c`s pmdrk`s, òrd t`cñk pukt` • ^dkdbls uk Qqu`t alk nmst`kam` Bàs B às @bpcm` • Qmíkt`td alk c`s a`ndr`s bàs `tràs • Zdahl `ctl y ònlbdk eudrtd • Aíktr`td dk dc alktrlc dk a`n` rdpdtmamñk • C` Nmst`kam` bàs `bpcm` kls pdrbmtd uk` b`ylr blvmcmn`n nd c` a`ndr`, cl qud ard` uk r`kfl bàs prleuknl • Aíktr`td dk dbpug`r ndsnd c` p`rtd dxtdrk` ndc pmd `c o`g`r y suomr • Bdkt`cmn`n eudrtd h`st` dc k`c MKEL_B@AMÑK ZTBZ Dc albplkdktd dxaíktrmal nd uk` alktràamñk h` ndblstr`nl tdkdr uk b`ylr dedatl dk dc trò`gl nd hmpdrtrl` l nds`rrlccl busauc`r. Dstl sd ndod ` uk` b`ylr tdksmñk busauc`r o`gl c` a`rf` a` rf` qud pudnd àtmv`r bàs or`s busauc`rds. Dstd dstrís dxtr` t`bomík pudnd ùbdkt`r c` a`ktmn`n nd bmarl-rltur`s (rltur` bmarlsañpma` nd tdgmnl busauc`r) y, dk alksdaudkam`, fdkdr`r uk prladsl nd rdp`ràmñk bdglr`nl, qud kls `yund ` ard`r bàs b÷saucl.

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:1. ZDA^L_@C QDCDAAMÑK ND ZDQL KTDULQ y H@OM^T@CDQ7 O`rr` alk 0/1 nd tu pdsl nd Qqu`ts Lpamñk7 ? nmsals bdnm`kls

ELAL BTQATC@_ Zrdss nd pdatlr`c7 Zdatlr`cds, trâadps y ndctlmnds Zushup7 Zdatlr`cds, ndctlmnds, trâadps, b÷saucls ndc alrd

ELAL NDC ^_@AI Dksdð` omdk dc _mtbl y dc _dalrrmnl alk c` o`rr` p`r` uk` dgdauamñk prdams` y trò`g`r c` eudrz`. Aíktr`td dk dksdð`r c` Dgdauamñk alk ac`rmn`n mkacuydknl lpamlkds, p`r` qud cls Zushups a`bmk`knl dk dc stdp sd`k `ca`kzòcds p`r` tlnls. B×QMA@

0

QDATDKAM@/DGD_AMAML

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:7:4 Mkstr / (Fumt`r) :70> U0 / Bdt ` fmrc, hdr k`bd

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0?x8

ZTQHTZ A@BMK@KNL DK Q^DZ A, Mz, A, N (1?ats) 0x 0/0 ZTQHTZ DK Q^DZ ADK^_L (>ats) p`sl b`kl Mz eudr` ndc stdp (>ats) 0x 0/0 ZTQHTZ DK Q^DZ Mz (>ats) p`sl b`kl Mz slord dc stdp ZTQHTZ DK Q^DZ ADK^_L (>ats) p`sl b`kl N eudr` ndc stdp (>ats) 0x 0/0 ZTQHTZ DK Q^DZ N (>ats) p`sl b`kl N slord dc stdp (>ats) Lpamlkds7 _lnmcc`s adra` l cdgls, l slord pmds

1x

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:1. @KM^@ 47?5bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 Z_DQQ ND ZDA^L_@C A@Z@ 0 Dksdð` ` tus `cubkls c` prdp`ràmñk nd c` Zlsmamñk ndc Zrdss nd pdatlr`c p`r` trò`g`r alrrdat`bdktd. Ts` dc KD__ KD__ p`r` p`r` dksdð`r dc _dalrrmnl y dc _mtbl y qud tus p`rtmamp`ktds trò`gdk alk uk` Dgdauamñk alrrdat` y pudn`k sdfumr dc _mtbl alk íxmtl. Dk c`s prmbdr`s e`sds nd c` sdaudkam` dksdð` alk ac`rmn`n

dc rmtbl c` albomkàmñk nd cls Zushups, albl c`snd lpamlkds p`r` f`r`ktmz`r dc íxmtl. `sâ Z_DQQ ND ZDA^L_@C • Qugdt` c` o`rr` alk c`s b`kls sdp`r`n`s • Zmds ` c` `kahur` nd c`s a`ndr`s, a `ndr`s, adra` ndc stdp • O`rr` slord cls hlborls • Hlborls cdgls nd c`s lrdg`s • _dalrrmnl ‑ hàm` dc adktrl ndc pdahl • Alktr`d dc ònlbdk, zlk` cubo`r hàm` dc stdp • Alnls gustl o`gl c`s buðda`s • Alnls hàm` c` supdremamd ndc stdp • Q÷pdr cdktl p`r` qud dbpmdad c` emdst` • Alktr`d dc pdahl p`r` dbpug`r c` o`rr` `rrmo` • > Qmbpcds, 6 _doltds ò`gl cdktls • Qmdktd y` c` mktdksmn`n • _`kfl nd ò`gl, hlborls ò`gl, alrd tdksl ? ZTQHTZ A@BMK@KNL DK DC Q^DZ / Z_DQQ ND ZDA^L_@C A@Z@ 0 / A@Z@ ? Dk dc sdfuknl oclqud albomk`bls Zushups a`bmk`knl y Zrdss nd pdatlr`c. Ts` sdð`cds nd Zlsmamñk y Dgdauamñk nd c` A`p` 0 p`r` dc Zushup a`bmk`knl nd elrb` qud tlnls alklza`k c`s lpamlkds y añbl dgdaut`rc`s p`r` qud k`nmd sd

qudnd Au`knl`vlcvdbls `c Zrdss pdatlr`c, `yun` ``tràs. tus `cubkls `prlvdah`r bdglrnd a`n` dgdramaml us`knl sdð`cds nd c` A`p` ? p`r` bdglr`r c` Dgdauamñk y ard`r bàs tdksmñk d mktdksmn`n. ZTQHTZ A@BMK@KNL DK DC Q^DZ • Qmíkt`td, Zushups a`bmk`knl • Dbpmdz` eàamc • B`kls sdp`r`n`s • 0 prdss dk dc adktrl, ndspuís a`bmk` `c c`nl ndrdahl • Zudnds àdra`r tus rlnmcc`s • _`kfl7 pdahl h`st` dc kmvdc nd cls alnls   • Hly rdpdtmamlkds cmbpm`s, c`s qud pudn`s hàdr omdk • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds • B`ktík dc alrd àtmvl • Dsp`cn` c`rf` y rdat` • Dstòmcmn`n dxtr` àtmv`knl cls fc÷tdls y dc alrd sm dstàs slord c`s pukt`s nd cls pmds

Z_DQQ ND ZDA^L_@C • ^r`ksmamñk p`r` vlcvdr ` c` o`rr` • B`kls sdp`r`n`s • U`bls ` sdktmr cls Zushups ràpmn`bdktd • _dolt` ò`gl, t`k ò`gl albl pudn`s alktrlc`rcl • Oclqud` dc alrd • Kls dka`kt`k cls _doltds ‑ `sâ ard`bls tdksmñk bàxmb` • Blcnd`bls y tlkmema`bls ràpmnl • Dbpug` eudrtd, ousa` uk r`kfl fr`knd • Dbpug` y tmr` nd c` o`rr` 1 ZTQHTZ A@BMK@KNL DK DC Q^DZ / Z_DQQ ND ZDA^L_@C A@Z@ ? / A@Z@ 1 ×ctmb` sdrmd nd Zushups a`bmk`knl dk dc stdp9 dc audrpl dbpmdz` ` sdktmr e`tmf` ràpmnl. @kmb` ` tus `cubkls ` trò`g`r p`r` alksdfumr rdpdtmamlkds nd a`cmn`n alk uk` oudk` Dgdauamñk, mkndpdknmdktdbdktd nd su kmvdc… `hlr` kdadsmt`ràk tu `yun`. _daudrn`, c` fdktd

vmdkd dktrdk`r plr nmedrdktds Dk dstd ÷ctmblòclqud qudrdbls lerdadrr`zlkds. uk` bdzac` nd Alkdxmñk, Dnuaàmñk y Bltmvàmñk. ¼Puí v`s ` hàdr p`r` qud smf`k dk dc dktrdkl h`st` dc k`c ndc trài< • Qdfukn` rlkn` ‑ y` sòds ` nñknd v`bls • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds • Aumn` nd tus hlborls ‑ pdahl h`st` c` `ctur` ndc alnl au`knl o`g`bls ndc stdp • Dc audrpl o`g` albl uk` ukmn`n eudrtd • @atmv`bls dc alrd a`n` vdz qud sdp`r`bls uk` b`kl • Dktrdk`bls tlnl dc trdk supdrmlr • @sâ ds albl kls hàdbls bàs eudrtds • Ulcvdbl Ulcvdblss ` c` o`rr` • C` ÷ctmb` sdrmd sdrà nur`9 c` e`tmf` dbpmdz` ` `p`rdadr • Qmfud ò`gl ‑ `hâ ds nlknd laurrdk cls rdsuct`nls • B`ktík tu audrpl t`k eudrtd albl pudn`s • Dbpug` ndsnd dc t`cñk nd c` b`kl • Cl ÷kmal qud tdkdbls qud hàdr ds ndg`r qud c` b÷sma` kls ccdvd h`st` c` bdt` • Dbpug`r y tràamlk`r kls `yun` ` elrt`cdadr dc trdk supdrmlr y prlvla` uk a`boml dk dc trdk supdrmlr

OLN]ZTBZ 0?0

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:>. @@_DK@ 47>4bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 ZDQL BTD_^L / _DBL QMBZCD / ^M_ÑK @__MO@ /A@_F@N@ A@Z@ 0 Dksdð` añbl dgdaut`r tlnls cls blvmbmdktls nd dstd oclqud us`knl sdð`cds ac`r`s nd prdp`ràmñk nd c` Zlsmamñk y c` Dgdauamñk. Dstl kls `yun` ` ard`r uk` oudk` ^íakma` ^íakma` nd cdv`kt`bmdktl p`r` dbpdz`r dc trài alk eudrz`. Nm sñcl cl qud kdadsmtds ndamr p`r` qud dsauahdk dc bdks`gd, plrqud dc trài ds ràpmnl. ZDQL BTD_^L • Zlsmamñk MKMAM@C  p`r` p`r` dkalktr`r uk` plstur` eudrtd • Alnls `tràs p`r` uk` fr`k àtmvàmñk dsa`puc`r • Zdsl budrtl cdktl • Mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s • @onlbdk eudrtd y pdahl `ctl • O`rr` hàm` c` p`rtd supdrmlr nd c`s rlnmcc`s • ^mr` nd c` o`rr` hàm` c`s pmdrk`s p`r` àtmv`r c` p`rtd `ct` nd c` dsp`cn` ndsnd n dsnd c` prmbdr` sdrmd _DBL QMBZCD • Mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s • Ecdxmlk` c`s rlnmcc`s • O`rr` hàm` c`s rlnmcc`s, lbocmfl, rlnmcc`s y suod • Dbpug` ndsnd dc t`cñk `c suomr p`r` rdacut`r cls fc÷tdls y cls msqumltmom`cds • Alnls hàm` ndktrl y hàm` `tràs • Zdahl `ctl • O`romcc` ndktrl, bmr`n` ` ukls ? bdtrls • Dcdv` dc pdahl y alktr`d dc ònlbdk • Alktr`d dktrd c`s dsaàpuc`s • @cmkdàmñk eudrtd `c mkacmk`rtd ^M_ÑK @__MO@ • B`ktík c` o`rr` adra` ndc audrpl • C` o`rr` suod h`st` ndo`gl ndc pdahl • Dcdv` cls t`clkds, alktr`d cls fc÷tdls • Dbpug` c`s a`ndr`s ndc`ktd y `rrmo` A@_F@N@ • A`rf`n` • _dalfd c` o`rr` ndc`ktd nd c` ac`vâauc` • Alktr`d dc alrd dk dc Zrdss • B`ktík c` o`rr` adra` ndc audrpl • Dk dc prdss `rrmo` alnls ndc`ktd nd c` a`r`

• A`ndr`s `tràs `c rdalfdr c` o`rr` `c suomr y `c o`g`r

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:4. BLK^D_L (A@CC BD O] ]LT_ K@BD) >71=bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 DX^DKQMÑK ND ^_ÂADZQ ND _LNMCC@Q / ALBOMK@AMÑK ZTQHTZ ND ^_ÂADZQ, ^ ^@OC@ @OC@ _L^@NL_@ A@Z@ 0 Qd nmvmnd dk nls bmt`nds. Dk c` prmbdr` bmt`n kls adktr`bls dk dksdð`r c` Zlsmamñk y c` Dgdauamñk adktràknlkls dk dc _dalrrmnl y dc _mtbl nd c` Dxtdksmñk nd trâadps, cls Zushups y c` ^òc` rlt`nlr`. Ttmcmz` sdð`cds nd uk` dk uk`, ndg`knl dspàml p`r` qud tus p`rtmamp`ktds dsauahdk a`n` uk` nd dcc`s y albprdkn`k c` Dgdauamñk ndc dgdramaml. DX^DKQMÑK ND ^_ÂADZQ ND _LNMCC@Q • @ply` c`s rlnmcc`s, plsmamñk nd rlnmcc`s • _lnmcc`s sdp`r`n`s, `ply` c` pukt` nd cls c ls pmds • Alktr`d cls fc÷tdls • Nmsal slord c` aòdz` • @onlbdk eudrtd, pdahl `ctl • Hlborls `tràs y ò`gl • Nmsal hàm` c` kua` • Dxtdksmñk albpcdt` `rrmo` • Ccdv` cls alnls hàm` ndktrl p`r` àtmv`r cls trâadps ALBOMK@AMÑK ZTQHTZ ND ^_ÂADZQ, ^ ^@OC@ @OC@ _L^@NL_@ • O`g` dc nmsal, prdp`r` c` albomkàmñk nd Zushup nd trâadps • B`kls ` c` `kahur` nd cls hlborls • Zushup ?/? y rlt` hàm` dc c`nl ndrdahl • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds9 dcmfd cl bàs `ndau`nl p`r` tm   • Alktr`d eudrtd dc alrd p`r` qud tu audrpl sd budv` dk ukmn`n dk c` ^òc` rlt`nlr` • Zdahl h`st` c` `ctur` nd cls alnls dk dc Zushup

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tíakma` y cds bltmvdk ` ccdf`r h`st` dc k`c. • Cls trâadps slk cls b÷saucls nd c` nmvdrsmñk • @c ccdv`r cls alnls hàm` ndktrl p`r` `msc`r kls hàdbls bàs eudrtds • ¼Qmfuds trò`g`knl alk dc r`kfl albpcdtl< • Ndg` dc nmsal, ÷ctmb` sdrmd nd Zushups • Dsaàpuc`s ò`gl y `tràs • _lt` hàm` dc c`nl mzqumdrnl • ¼Dstàs dbpdz`knl ` sdktmr dc pdccmzal y dc `rnlr dk tus b÷saucls< • O`g` `c Hlvdr • Alktr` dc alrd y c`s a`ndr`s p`r` dstòmcmz`r • slord Kl mbplrt` alk quí dstís trò`g`knl, c`s rlnmcc`s l c`skmvdc pukt`s ‑ sñcl `sdf÷r`td nd sdktmrcl MKEL_B@AMÑK ZTBZ Adktr`rkls dk blvdr dc audrpl dk ukmn`n dk c` ^òc` rlt`nlr` kls `yun` ` dktrdk`r cls dstòmcmz`nlrds nd kudstrl alrd p`r` prltdfdrkls nur`ktd cls blvmbmdktls nd rltàmñk. Qm pdrbmtmbls qud kudstr` pdcvms rltd nd elrb` mkndpdknmdktd alk rdspdatl ` kudstrl dstdrkñk plndbls ùbdkt`r dc rmdsfl nd dstrís dk cls nmsals y prlvla`r cdsmlkds.

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Zrdp`r`r AT_C ND OÂADZQ ALK NMQAL Zlsmamñk MKMAM@C

:706 U0 / ]d`h ]d`h lkd-twl ddi`

8x8

ALBOMK@AMÑK 0 (05ats) Zlsmamñk MKMAM@C 0x 0/0 AT_C ND OÂADZQ @C^D_KL @C^D_KL ALK NMQAL Mz, N (8ats) 0x ?/? AT_C ND OÂADZQ ALK NMQAL (8ats)

1

_DZQ

>x

Lpamñk alk o`rr`7 ?x 0/0 AT_C ND OÂADZQ (8ats) 0x ?/? AT_C ND OÂADZQ (8ats)

0

?

:7>0 A / Vh`t ylu w`kt

5x8

0/0/? AT_C ND OÂADZQ ALK NMQAL

5x

:748 Mkstr / (Hd`vy sykth)

8x8

ALBOMK@AMÑK ? (05ats) ?x 0/0 AT_C ND OÂADZQ ALK NMQAL (8ats) 0x 0/0 _DBL ND OÂADZQ ALK NMQAL (8ats)

>x

07?? U? / ]d`h ]d`h lkd-twl ddi` 07>5 A / Vh`t ylu w`kt

8x8 8x8

ALBOMK@AMÑK 0 (05ats) Zlsmamñk MKMAM@C

>x 8x

?7:= Mkstr / (Hd`vy sykth) ?711 U1 / \ ]lur ]lur oly flt `

8x8 8x8

ALBOMK@AMÑK ? (05ats) >x _DOL^DQ AT_C OÂADZQ DK BDNML _DAL__MNL ALK NMQAL (05ats)

>x >x

?746 Mkstr / (Dcdatrma fumt`r)

>x8

>/> AT_C ND OÂADZQ ALK NMQAL

?x

17:8 Mkstr / (Clw)

²x8

@FT@K^@_

170: U> / ]d`h ]d`h lkd-twl ddi`

15x8 _DZD^M_ QD_MD ? _DATZD_@AMÑK7 Qàunmr cls or`zls, dstmr`r cls _DATZD_@AMÑK7 oâadps

0/0/? AT_C ND OÂADZQ ALK NMQAL

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:5. N@BK _MFH^ Z^. ? >74=bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 ALBOMK@AMÑK AT_C ND OÂADZQ ALK NMQAL, _DBL ND OÂADZQ ALK NMQAL A@Z@ 0 Ts` sdð`cds nd Zlsmamñk y Dgdauamñk nd c` A`p` 0 p`r` qud tus p`rtmamp`ktds sd budv`k alk uk oudk _mtbl y _`kfl, utmcmz`knl cls nmsals p`r` alkdat`r alk dc dstmcl y c` eudrz` nd c` a`kamñk.

• Zlsmamñk MKMAM@C • @onlbdk eudrtd, pdahl `ctl, hlborls `tràs • O`g` c`s dsaàpuc`s hàm` c`s alstmcc`s nd `tràs • @ctdrk` dc Aurc ‑ sm dstàs alk c` o`rr`, h`z Qmbpcds albpcdt`s • C` o`rr` p`r` ndc`ktd nd cls hlborls y o`g` hàm` cls buscls • Alnl ndo`gl ndc hlborl  p`r` p`r` dbpdz`r ` `msc`r • _`kfl albpcdtl dk dc Aurc • ? Qmbpcds y _dbl nd oâadps • _lnmcc`s, alstmcc`s, rlnmcc`s y suod ? ALBOMK@AMÑK AT_C NDALK OÂADZQ ALK NMQAL, _DBL ND OÂADZQ NMQAL A@Z@ ? Ts` sdð`cds nd c` A`p` ? p`r` `yun`r ` tus `cubkls ` blvdrsd alk uk` bdglr `cmkdàmñk, ard`knl prdamsmñk nd blvmbmdktl. Au`knl kls adktr`bls dk c` o`sd nd c` plsmamñk ndc audrpl y c` `cmkdàmñk nd cls alnls, b`ktdkdbls c` a`rf` dk cls b÷saucls `ndau`nls y ard`bls uk` o`sd eudrtd ndsnd c` qud rd`cmz`r uk dktrdkl dedatmvl. • @hlr` dbpmdz` ` ùbdkt`r c` tdksmñk • B`ktík c`s p`cb`s hàm` `rrmo` `c rdb`r • > Aurcs dk c` bmt`n ndc rdalrrmnl

•• ?ab plrdxtdkndr dkamb` y tus ?abor`zls plr ndo`gl c` hlrmzlkt`c Mktdkt` p`r` nd trò`g`r alk dc r`kfl albpcdtl • Dbpmdz` ` sdktmr añbl ùbdkt` c` mktdksmn`n 1 ALBOMK@AMÑK AT_C ND OÂADZQ ALK NMQAL, _DBL ND OÂADZQ ALK NMQAL A@Z@ 1 ×ctmbl oclqud7 c` slorda`rf` busauc`r dstà ùbdkt`knl y tus p`rtmamp`ktds kdadsmt`ràk qud cds bltmvds h`st` dc k`c. ¼Añbl v`s ` ccdv`r ` tus `cubkls h`st` c` bdt`<

• ×ctmb` rlkn`, albprudo` tu plstur` • Tk`s `cdfrds dknlremk`s `c emk`c ndc trài • Alktr`d bàs eudrtd tus oâadps • Pudn`k ?: sdfuknls • ]` sòíms dc tr`tl, dqumpl ‑ dc qud ccdfud h`st` dc emk`c f`k`

MKEL_B@AMÑK ZTBZ Cls b÷saucls smkdrfmst`s slk uk dcdbdktl mbplrt`ktd dk dc dktrdk`bmdktl nd eudrz`. Qlk cls b÷saucls qud `smstdk l `yun`k p`r` qud cls b÷saucls qud dgdradk prmkamp`cbdktd dc blvmbmdktl h`f`k su trò`gl nd elrb` sdfur` y dedatmv`. Cls smkdrfmst`s nd dstd trài mkacuydk cls b÷saucls dstòmcmz`nlrds nd c` p`rtd `ct` nd c` dsp`cn` y cls hlborls. Cls _dbls nd oâadps kls `yun`k ` rdàtmv`r dstls smkdrfmst`s, bdglr`knl kudstr` a`pàmn`n p`r` rd`cmz`r cls Aurcs.

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:6. CTKFDQ QDCDAAMÑK ND ZDQL 0 nmsal cmfdrl ` bdnm`kl y o`rr` alk dc pdsl ndc A`cdkt`bmdktl l bàs Lpamñk7 Zdsl alrplr`c

ELAL BTQATC@_ Cukfd7 Fc÷tdls y auànrmadps

ELAL NDC ^_@AI Aíktr`td dk dksdð`r c` `cmkdàmñk ndc Cukfd p`r` `yun`r ` tus p`rtmamp`ktds ` dstòcdadr uk` oudk`

^íakma` p`r` ùbdkt`r c` mktdksmn`n y alksdfumr rdsuct`nls ndsnd dc mkmaml ndc trài. Dnua` ` tus p`rtmamp`ktds p`r` qud bdglrdk c` dstòmcmz`n nd sus fc÷tdls y trò`gdk su eudrz` nd elrb` nmkàbma`. @kâb`cds y ndsèâ`cds ` utmcmz`r c` o`rr` p`r` dc ÷ctmbl oclqud nd Qqu`ts y Cukfds. B×QMA@

0

QDATDKAM@/DGD_AMAML

:7:4 Mkstr / (Nrubs) :7?: _de / (Ah`kt)

>x8 >x8

:714 (Ah`kt)

>x8

Zrdp`r`r CTKFD ALK NMQAL Mz ?/? CTKFD ALK NMQAL Mz Nmsal dk b`kl N, pmdrk` N `tràs 0/0/?

:7 :744: Mk Mkst strr / (H (Hd` d`vy vy nru nrubs bs)) 0?x8 ?x8 ALBOMK ALBOMK@AMÑK @AMÑK CTKFD Z@QL @^_ÀQ 0 Mz (8ats)

_DZQ

>x >x 0?x

?x _DOL^DQ CTKFD ALK NMQAL Mz (>ats) p`sl pmd N ndc`ktd (?ats) p`sl pmd N `tràs (?ats) 0714 Mkstr / (Clw od`t)

^_@KQMAMÑK7 nmsal dk b`kl Mz, prdp`r`r CTKFD ALK NMQAL N

?/? CTKFD ALK NMQAL N Nmsal dk b`kl Mz, pmdrk` Mz `tràs ?7:4 (Ah`kt) >x8 0/0/? ?7 ?7??: Mk Mkst strr / (H (Hd` d`vy vy nru nrubs bs)) 0?x8 ?x8 ALBOMK ALBOMK@AMÑK @AMÑK CTKFD Z@QL @^_ÀQ 0 N (8ats) ?x _DOL^DQ CTKFD ALK NMQAL N (>ats) p`sl pmd Mz ndc`ktd (?ats) p`sl pmd Mz `tràs (?ats)

074: _de / (Ah`kt)

?

>x8

17:4 _de / (Ah`kt)

>x8

>x8

0?x8 ALBOMK@AMÑK QPT@ QPT@^/CTKFD ^/CTKFD (1?ats) 1x _DOL^DQ QPT@^ Nmst`kam` BDNM@ (8ats) 0x 0/0/0/0 Z@QL @^_ÀQ @ CTKFD Mz (8ats) 1x _DOL^DQ QPT@^ Nmst`kam` BDNM@ (8ats) 0x 0/0/0/0 Z@QL @^_ÀQ @ CTKFD N (8ats) >7 >7::4 Mk Mkst strr / (H (Hd` d`vy vy nru nrubs bs)) 05x8 5x8 ALBOMK ALBOMK@AMÑK @AMÑK CTKFD Z@QL @^_ÀQ ? (5>ats) 8x 0/0 Z@QL @^_ÀQ @ CTKFD Mz (1?ats) 8x 0/0 Z@QL @^_ÀQ @ CTKFD N (1?ats) 47:4 Mkstr / (Nrubs)

>x8

>x 0?x

^_@KQMAMÑK7 Zrdp`r`r o`rr` QPT@^ Nmst`kam` BDNM@

17?: (Ah`kt)

1

>x

05x _DOL^DQ QPT@^ Nmst`kam` @BZCM@ _DATZD_@AMÑK7  Qàunmr pmdrk`s. Dstmr`r auànrmadps. _DATZD_@AMÑK7

1x

?x

0x

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:6. ELCCLV BD 47??bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 CTKFD ALK NMQAL A@Z@ 0 Ts` sdð`cds smbpcds p`r` dksdð`r c` Zlsmamñk y c` Dgdauamñk nd cls Cukfds. Aíktr`td dk us`r sdð`cds prdvm`s p`r` qud tlnls tdkf`k íxmtl. Albl cls Cukfds sd vudcvdk bàs nmkàbmals, aíktr`td dk c` clkfmtun y c` `cmkdàmñk nd c` z`ka`n` p`r` `sdfur`rtd nd rdp`rtmr c` a`rf` dk c`s nls pmdrk`s. Dstl td `yun`rà ` rdnuamr dc dstrís dk c` `rtmaucàmñk nd c` rlnmcc` nd ndc`ktd. • Qugdt` tu nmsal • Z`sl `bpcml `tràs • Alktr`d dc ònlbdk y dcdv` dc pdahl • A`ndr`s y hlborls `cmkd`nls `c erdktd • _lnmcc` nd `tràs hàm` dc sudcl • _lnmcc` nd ndc`ktd hàm` eudr` • Buscl nd ndc`ktd p`r`cdcl `c sudcl • ? _doltds y gukt` dc pmd • @hlr` ndodrâ`s sdktmr añbl sd àtmv`k cls b÷saucls ? CTKFD ALK NMQAL A@Z@ ? / A@Z@ 1 Dk dc Oclqud ? rdpdtmbls dc Oclqud 0 pdrl alk c` ltr` pmdrk`. Lerdadr elal nd dksdð`kz` nd c` A`p` ? `yun` ` cls p`rtmamp`ktds ` pdrb`kdadr dk dc dktrdkl, dspdam`cbdktd au`knl `p`rdad c` e`tmf`. A`pt` su `tdkamñk y tr`ksbmtd tu bdks`gd, Dnuaàknlcls nd uk` elrb` qud td rdsuctd ùtíktma`. Au`knl Dnua`s y Bltmv`s, cl bàs mbplrt`ktd ds qud hàds qud tus p`rtmamp`ktds alkdatdk alk sus audrpls. Albprudo` su kmvdc nd `prdknmz`gd hàmíknlcds prdfukt`s, nd elrb` qud tu alkdxmñk alk dccls sd` bàs prleukn` y dsl cds `yund ` subdrfmrsd dk c` dxpdrmdkam`.

• N` p`sl `bpcml `tràs • @cmkd` tus a`ndr`s hàm` dc erdktd • _dstòcdad tu plstur` • Uudcvd ` dqumcmor`r tu pdsl dk c`s nls pmdrk`s • Ttmcmz`bls dc nmsal p`r` dstmbuc`r dc fc÷tdl bdnml • Alktr`d `bols fc÷tdls • Dbpug` ndsnd dc sudcl • Dstòmcmz` ndsnd dc auànrmadps nd ndc`ktd • ¼Qmdktds dc eudfl dk tus pmdrk`sx8

Zrdp`r`r _DBL UD_^MA@C ALK O@__@ Zlsmamñk MKMAM@C

:708

U0 / \ Nmn ylu eddc

8x8

>/> _DBL UD_^MA@C ALK O@__@ Zlsmamñk MKMAM@C

>x

:7>>

\ @kn wd `cc

8x8

8x

07:=

Mkstr / (Ac`p)

>x8

? /? Ts`r ÷ct. >ats p`r` ^_@KQMAMÑK ` Z_DQQ ND HLBO_LQ ?/? Z_DQQ ND HLBO_LQ

07??

(Ddrmd sykth)

8x8

ALBOMK@AMÑK Z_DQQ ND HLBO_LQ (05ats) ?x 0/0 Z_DQQ ND HLBO_LQ (8ats) 0x 0/0/? Z_DQQ ND HLBO_LQ (8ats)

07>6

(Clw)

>x8

^_@KQMAMÑK7 Zrdp`r`r ?x nmsals p`r` DCDU@AMÑK C@^D_@C

?7:: U? / \ @kn wd `cc ?7?5 Mk Mkstr / (Ac`p)

8x8 >x8

?/? DCDU@AMÑK C@^D_@C Zlsmamñk MKMAM@C 0/0/?

?

?71=

(Ddrmd sykth)

05x8 >x _DOL^DQ ALO_@ ALK NMQALQ NMQALQ (1?ats) Mkacmk`r ndsnd a`ndr`s, or`zls dxtdknmnls (8ats), `fu`kt`r y _DOL^DQ nd nmsals x> (05ats), vlcvdr ` c` plsmamñk nd pmd (8ats)

1

171:

Mkstr / (Clw)

>x8

0

17>1 U1 / \ @kn wd `cc

_DATZD_@AMÑK7 Lpamñk ndg`r cls nmsals

?8x8 _DZD^M_ QD_MD ? _DATZD_@AMÑK7 Qàunmr or`zls, dstmr`r hlborls

>x >x

8x >x >x

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:8. QH@ID ^HD F_LTKN 47>1bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 _DBL UD_^MA@C ALK O@__@ / Z_DQQ ND HLBO_LQ A@Z@ 0 Aíktr`td dk dc _mtbl, dc _dalrrmnl y dc _`kfl ndc _dbl vdrtma`c y dc Zrdss p`r` qud tus `cubkls sd budv`k alk uk` oudk` Zlsmamñk y Dgdauamñk p`r` dstòcdadr omdk dc trài. _DBL UD_^MA@C ALK O@__@ • Dstòcdad c` plstur` • @onlbdk eudrtd, pdahl `ctl • C` o`rr` suod h`st` c` p`rtd o`g` ndc pdahl • Nmrmfd ndsnd cls alnls Z_DQQ ND HLBO_LQ • A`rf` c` o`rr` ndc`ktd nd c` ac`vâauc` • Ndsnd c` o`romcc` hàm` dc tdahl • Alnls ndc`ktd dk dc prdss • Zdahl `ctl, ònlbdk eudrtd • Emg` tu o`sd ? DCDU@AMÑK C@^D_@C / _DOL^D DK ALO_@ ALK NMQAL A@Z@ 0 A`bom`r cls dgdramamls `yun`rà ` cls p`rtmamp`ktds ` sdfumr dk dc dktrdkl nur`ktd bàs tmdbpl. Dk dstd sdfuknl oclqud, p`s`bls ` trò`gl alk nmsal p`r` c`s Dcdvàmlkds c`tdr`cds alk Dxtdksmñk y dc kudvl _doltd dk Alor` alk nmsal, dk dc qud trò`g`bls dc ndctlmnds plstdrmlr. C` ac`vd dk dc trò`gl nd Alor` ds ard`r uk` oudk` mkacmkàmñk ndsnd c` a`ndr` p`r` plkdr ` prudo` c` a`ndk` plstdrmlr y `msc`r dc ndctlmnds plstdrmlr trò`g`knl dk uk àkfucl nd >4 fr`nls, or`zls dxtdknmnls. Au`knl rdolt`bls, aíktr`td dxprmbmr c` p`rtd plstdrmlr nd

cls hlborls. ¡Ndodrâ` dst`r `rnmdknl! DCDU@AMÑK C@^D_@C • Dcdvàmñk c`tdr`c • @onlbdk eudrtd • Zdahl `ctl • Cls alnls p`r` gustl ndo`gl nd cls hlborls • Hlborls ò`gl hàm` c`s alstmcc`s plstdrmlrds, ard`knl uk` o`sd dstòcd _DOL^D DK ALO_@ ALK NMQAL • Qd àdra` uk kudvl blvmbmdktl ‑ Alor` • Mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s • Dcdv` cls or`zls dk uk àkfucl nd >4 fr`nls • _doltds pdqudðls • B`ktík dc pdahl dcdv`nl y `prmdt` dktrd c`s dsaàpuc`s • Alktr`d eudrtd dc ònlbdk

1 DCDU@AMÑK C@^D_@C / _DOL^D DK ALO_@ ALK NMQAL A@Z@ 1 Ulcvdbls ` rdpdtmr dc Oclqud ? y dc rrdtl dtl ds hàdr qud tus p`rtmamp`ktds `prlvdahdk `c bàxmbl a`n` dgdramaml, ùbdkt`knl c` e`tmf` dk dc hlborl, ccdv`knl ` c` e`tmf` tlt`c. ¡@kâb`cds ` sdfumr dk dc dktrdkl p`r` alksdfumr rdsuct`nls!

• Qm qumdrds utmcmz`r bàs pdsl, ¡‘vd ` plr dccl”! • Dcdvàmñk c`tdr`c • Aíktr`td dk c` dstòmcmn`n • Qmdktd c` b÷sma` • Qmdktd y ùbdkt` c` tdksmñk busauc`r dk dc audrpl • Ud t`k `ctl albl pudn`s dk dc trò`gl plstdrmlr • B`ktík dc trlkal dstòcd p`r` `msc`r • @hlr` dbpmdz` ` pma`r MKEL_B@AMÑK ZTBZ Kudstrls hlborls slk c`s `rtmaucàmlkds bàs

bñvmcds tlnl dc dstòmcmz`nlrds audrpl. Dstl smfkma` kudstrlsnd b÷saucls tmdkdk qud qud lpdr`r alk c` eudrz` y prdamsmñk ñptmb`s p`r` `yun`rkls ` b`ktdkdrkls s`cunòcds. Aíktr`td dk cls _dalrrmnls y c` `cmkdàmñk nur`ktd cls dgdramamls, plrqud dstl kls `yun` ` dnua`r ` cls p`rtmamp`ktds y ` trò`g`r dsls b÷saucls nd elrb` sdfur`.

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:=. AL_D ELAL NDC ^_@AI Dksdð`kz` smbpcd nd c` Zlsmamñk y c` Dgdauamñk ‑ utmcmz` c`s sdð`cds nd uk` dk uk`, ndg`knl qud tus p`rtmamp`ktds c`s dsauahdk y c`s `pcmqudk. Au`knl h`y`k `prdknmnl cls dgdramamls, `y÷n`cds ` albprdkndr albl ùbdkt`r l rdnuamr c` mktdksmn`n p`r` qud tlnls tdkf`k íxmtl. B×QMA@

0

ELAL BTQATC@_ Dxtdksmlkds nd pmdrk`7 Z`rtd o`g` ndc ònlbdk Arlss Ar`wcs7 _datl ònlbmk`c, locmauls Zudktd7 A`ndk` plstdrmlr   Dsa`c`nlr / ^òc` Gài7 B÷saucls ndc alrd, dstòmcmz`nlrds ndc hlborl

QDATDKAM@/DGD_AMAML

_DZQ

:7:4 Mkstr / (_hythb)

?x8

Zrdp`r`r DX^DKQMÑK @C^D_K@ ND ZMD_K@

:701 U0 / Lh w wdd pc`ydn

8x8

?/? DX^DKQMÑK @C^D_K@ ND ZMD_K@ ndc`ktd/ `tràs (05ats) Lpamlkds7 Dxtdkndr pmdrk` ` >4·, dstmr`r `rrmo` l tla`r alk c` pukt` ndc pmd alk pmdrk` pmdr k` dxmlk`n`

>x

:7>1 A / Lh yd`h nlk”t fl

>x8

0/0 DX^DKQMÑK @C^D_K@ ND ZMD_K@ ndc`ktd/ `tràs (8ats)

>x

:74= Mkstr / (Nrubs)

>x8

0/0 A_LQQ A_@VC `tràs/ ndc`ktd (8ats) Lpamlkds7 Dxtdkndr pmdrk`s l tlquds alk c` pukt` ndc pmd alk pmdrk`s dxmlk`n`s

>x

070> _dp / \ Oòy nlk”t fl

>x8

?/? ZTDK^D ND A@ND_@Q

>x

071: U? / Mk t thhd alrkdr

5x8

0/0/?

5x

0741 A / Lh yd`h nlk”t fl

>x8

?x _DOL^DQ ZTDK^D ND A@ND_@Q (8ats) C`s a`ndr`s slcl o`g`k ` bdnml rdalrrmnl ÷ct. rdp, `fu`kt`r `rrmo` ÷ct. >ats

>x

?7:8 _de / Albd `c `clkf

>x8

@FT@K^@_ DK ZTDK^D ND A@ND_@Q ALK @FT@K^@_ A@BMK@^@ CDK^@ ND ^@CLKDQ (8ats) b`ktdkdr c`s a`ndr`s dcdv`n`s, pmd nd ndc`ktd a`bmk` eudr`/ndktrl (>ats), pmd nd `tràs a`bmk` eudr`/ ndktrl (>ats)

? ?7?1 A / Lh yd`h nlk”t fl

8x8

@FT@K^@_ DK ZTDK^D ND A@ND_@Q ALK @FT@K^@_ A@BMK@^@ _ÀZMN@ ] @C^D_K@ ND ^@CLKDQ (8ats) b`ktdkdr c`s a`ndr`s dcdv`n`s a`bmk`r eudr`/eudr`/ ndktrl/ndktrl ndktrl/ndktr l `ctdrk`knl c` pmdrk` qud dbpmdz` Ndc, `t., ndc., `t. (>ats), `t., ndc., `t., ndc. (>ats)

>x

8x

?74> _dp / \ Oòy nlk”t fl 17:4 U1 / M f fddt, M fdt

?²x8 ^_@KQMAMÑK7 Zrdp`r`r ^@OC@ 8x8 ?/? DQA@C@NL_ Ndc`ktd, `tràs (05ats) Lpamñk7 nd rlnmcc`s

>x

171> _de / Lh yd yd`h

>x8

0/0 DQA@C@NL_ Nd Ndc`ktd, `tràs (8ats)

>x

174: Albd ` `cclkf

>x8

ALBOMK@AMÑK ^LPTD/DQA@C@NL_ CDK^L (8ats) ?x ^LPTD ALK ZMD Ndc`ktd, `tràs (>ats) 0x DQA@C@NL_ Ndc`ktd, `tràs (>ats)

>x

>7:4 Lh y ydd`h

8x8

ALBOMK@AMÑK G@AI/DQA@C@NL_ _ÀZMNL (8ats) ?x G@AI DK ^@OC@ ^@OC@ (>ats) 0x ^_MZCD DQA@C@NL_ Ndc., `t., ndc (>ats)

8x

1

sdfumrCDK^L alk ALBOMK@AMÑK ^LPTD/ Lpamñk7 DQA@C@NL_ _DATZD_@AMÑK7 sàunmr or`zls y pmdrk`s

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

:=. NLK”^ FL ]D^ >718bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 DX^DKQMÑK ND ZMD_K@ @C @C^D_K@ ^D_K@ / A_LQQ A_@VC A@Z@ 0 / A@Z@ ? Dksdð` c` prdp`ràmñk nd c` Zlsmamñk y c` Dgdauamñk nd tlnls cls blvmbmdktls alk sdð`cds ac`r`s nd c` A`p` 0 qud hòcdk ndc _mtbl y dc _dalrrmnl. DX^DKQMÑK ND ZMD_K@ @C^D_K@ • O`g` hàm` dc sudcl, alk dc dsadk`rml ` uk c`nl c` nl • Or`zls hàm` eudr` • @onlbdk eudrtd, zlk` cubo`r hàm` dc sudcl • _lnmcc`s slord c`s a`ndr`s, fdbdcls p`r`cdcls `c sudcl • Dxtmdknd uk` pmdrk` a`n` vdz • Dbpug` alk c` zlk` cubo`r hàm` dc sudcl `c dxtdkndr c`s pmdrk`s A_LQQ A_@VC • Ndnls dk c`s smdkds

• _lt` hàm` dc erdktd y o`g` • _dpâtdcl hàm` `tràs • Hlborl hàm` c` rlnmcc` alktr`rm` dk dc twmst • _lt` ndsnd dc adktrl ndc pdahl • B`ktík cls alnls hàm` eudr` • Alktr`d dc ònlbdk p`r` dstòmcmz`r c`s a`ndr`s y c` pdcvms ? ZTDK^D A@Z@ 0 / A@Z@ ? Kudvl dgdramaml ‑ Zudktd nd a`ndr`. Dxpcma` cl oàsmal p`r` qud tus `cubkls pudn`k sdfumrtd eàamcbdktd. Aíktr`td dk b`ktdkdr c`s a`ndr`s

`rrmo` y `cmkd`n`s p`r` bdglr`r dc alrrdr dbpugd hlrmzlkt`c p`r` àtmvmn`nds àtmvmn` nds albl alrrdr. . Bltmv`, Dnua` y Alkdat` alk cls blvmbmdktls y c` b÷sma`. • Zmds adra` ndc fc÷tdl • Dbpmdz` eàamc ‑ Zudktd ?/? • Alktr`d cls fc÷tdls p`r` dcdv`r c`s a`ndr`s • Dbpug` ndsnd cls t`clkds • Alktr`d dc ònlbdk p`r` dstòmcmz`r c` plsmamñk nd c` zlk` cubo`r • B`ktdktd `rrmo` y huknd dc t`cñk, ndspuís a`bom` nd c`nl • A`bmk` alk cls pmds eudr`, eudr`, ndktrl y a`bom` • B`ktík c`s a`ndr`s `cmkd`n`s • Qmdbprd qud kdadsmtds uk ndsa`ksl, ndsa`ks` • Dst`bls trò`g`knl cls fc÷tdls, cls msqumltmom`cds y dc alrd

1 ALBOMK@AMÑK ND DQA@C@NL_ A@Z@ 0 / A@Z@ ? / A@Z@ 1 A`bom`bls nd dgdramaml ` c` albomkàmñk nd Dsa`c`nlr p`r` nds``r y rdb`t`r dc trò`gl ndc alrd. Dksdð` alk prdamsmñk7 Zlsmamñk y Dgdauamñk nd tlnls cls kmvdcds p`r` qud k`nmd sd qudnd `tràs. Bltâv`cds p`r` qud tdrbmkdk dst` fr`k a`kamñk.

• N`td c` vudct` y prdpàr`td p`r` c` ^òc` • B`kls ` c` `kahur` nd cls hlborls , slord c`s rlnmcc`s l c`s pukt`s nd cls pmds • Dsa`c`nlr cdktl • C`s a`ndr`s dstàk ò`gl ‑ ònlbdk eudrtd • Dsp`cn` c`rf` y rdat` • Dbpug` ndsnd dc sudcl • Kudv` albomkàmñk ‑ tla` `c c`nl y dsa`c` • Zudnds hàdr uk Gài l uk ^`p • Alktr`d dc ònlbdk p`r` bmkmbmz`r dc rdoltd • Zudnds ndsa`ks`r dk au`cqumdr blbdktl • Kl td v`y`s `÷k

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

0:. ALLCNLVK ELAL NDC ^_@AI Alkdat` alk tus `cubkls ` tr`vís nd c` b÷sma` y dc blvmbmdktl p`r` dstmr`r a`n` frupl busauc`r trò`g`nl. B×QMA@

0

?

QDATDKAM@/DGD_AMAML

:7:4

_de / \ Vl`h wl`h

>x8

Zrdp`r`r ZLQD NDC ODOD

:7?0

U0 / Cmid ` blth

>x8

ZLQD NDC ODOD

:716

Mt” Mt”ss gus gustt lkd

>x8

ZLQD NDC ODOD ALK DX^DKQMÑK ND TK O_@WL O_ @WL Mz, N

:741

ZA / Flln e el lr ylu

>x8

?x ZLQD F@^L (8ats) / ZLQD U@A@ (8ats)

07:8

A / ]lu a`cc b bdd

>x8

DQ^M_@BMDK^L ECDXL_ ND A@ND_@ ALK DX^DKQMÑK ND TK O_@WL N tr`s 05ats, dxtdkndr dc or`zl Mz hàm` dc sudcl, p`r` uk dstmr`bmdktl bàs prleuknl

07 07??4

Out nlds nlds hd iikklw thd thd rd`slk

>x8

DQ^M_@BMDK^L ECDXL_ ND A@ND_@ ALK DX^DKQMÑK ND TK O_@WL Mz tr`s 05ats, dxtdkndr dc or`zl N hàm` dc sudcl, p`r` uk dstmr`bmdktl bàs prleuknl

07>0

^rucy cmds

>x8

DQ^M_@BMDK^L MQPTML^MOM@C ND _LNMCC@Q Mz

0746

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>x8

DQ^M_@BMDK^L MQPTML^MOM@C ND _LNMCC@Q N

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ZA / ]lu a`cc b bdd

8x8

DQ^M_@BMDK^L ND FC×^DL QDK^@NL Mz, N Ts`r ÷ct. >ats p`r` ^_@KQMAMÑK ` suomr nd pmd

?7>5 1706

A / ^rucy cmds _dp / ^rucy cmds

8x8 8x8

DQ^M_@BMDK^L ND HLBO_L ND ZMD Mz, N

174:

Lutrl /

DQ^M_@BMDK^L ND ATÀN_MADZQ ND ZMD Mz, N

_lt`r hlborls y sàunmr pmdrk`s p`r` àò`r.

OLN]ZTBZ 0?0

0:. BL^H ^L @ EC@BD 174=bmk ^ÍAKMA@ ] DKQDÐ@KW@ ALKQDGLQ ND DKQDÐ@KW@ • Qí ndsarmptmvl alk tu elrb` nd dksdð`r y nñknd ndodrâ`k sdktmrcl • ¡_dalklad dc dseudrzl qud h`k mkvdrtmnl dk dc dktrdkl nd hly y edcmaât`cds plr hòdrcl albpcdt`nl!

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

EL_B@^L ND >4 BMKT^LQ

:4. ^_ÂADZQ/OÂADZQ

QDCDAAMÑK ND ZDQL ? nmsals bdnm`kls ` fr`knds Lpamñk7 O`rr` alk dc pdsl ndc A`cdkt`bmdktl l bàs y 0 nmsal fr`knd ELAL NDC ^_@AI @kmb` ` tus p`rtmamp`ktds ` rdt`rsd ` sâ bmsbls, plrqud c`s sdrmds slk alrt`s. Dksdð` omdk c`

ELAL BTQATC@_ Aurc nd oâadps7 Oâadps Aurc alk nmsal nd pmd, Zrdss nd hlborls7 Oâadps, ndctlmnds, trâadps Dxtdksmlkds nd trâadps nd pmd7 ^râadps Zushup nd trâadps7 ^râadps y ndctlmnds

Dgdauamñk y c`s tr`ksmamlkds tus `cubkls pudn`k sdfumrtd eàamcbdktd p`r` dk clsqud nmedrdktds dgdramamls. Dstl ùbdkt`rà c` mktdksmn`n ràpmnl, y` qud ard`bls supdrsdrmds alk cls dgdramamls. B×QMA@

0

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1

QDATDKAM@/DGD_AMAML

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:7:4 :7:4 Mk Mkst strr / (C (Clw lw stru strub) b) ?x ?x88

Zrdp`r`r AT_C ND OÂADZQ ALK NMQAL ND ZMD Zlsmamñk

:70> U0 / Th rlccmkf mk >x8

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^_@KQMAMÑK7 gukt`r cls nmsals y prdp`r`r AT_C ALK NMQALQ ] Z_DQQ ND HLBO_LQ Zlsmamñk MKMAM@C

070= Or / Qtlp bd

?x8

0/0/0/0 AT_C ALK NMQALQ ] Z_DQQ ND HLBO_LQ Zlsmamñk MKMAM@C (8ats)

07?8 ZA / \ Dvdryolny 0:x8 ALBOMK@AMÑK (05ats) sard`b 0x 0/0 AT_C ALK NMQALQ ] Z_DQQ ND HLBO_LQ (>ats) ?x 0/0 DX^DKQMÑK ND ^_ÂADZQ ND ZMD (8ats) 0x 0/0 Z_DQQ ND HLBO_LQ ] AT_C ALK NMQALQ (>ats) ?70> Mkstr / (Clw) ?x8 ^_@KQMAMÑK7 Zrdp`r`r ZTQHTZ ND ^_ÂADZQ ALK CTAMÍ_K@F@ @C^D_K@ dk dc sudcl ?7?> (Nr`b`tma)

4x8

0/0 ZTQHTZ ND ^_ÂADZQ ALK CTCAMÍ_K@F@ Mz, N (8ats) ×ct. rdp. o`g`r y `fu`kt`r Mz

?7>1 \ O`kf

?x8

^_@KQMAMÑK7 Zrdp`r`r AT_C ALK NMQALQ ] Z_DQQ ND HLBO_LQ Zlsmamñk MKMAM@C

?74> Or / Qtlp bd

0=x8 _DZD^M_ QD_MD ? sàunm nmrr or`z or`zls ls y ds dstm tmr` r`rr oâad oâadps ps y tr trâa âaddps _DATZD_@AMÑK7 sàu

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© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

EL_B@^L ND >4 BMKT^LQ

:4. _TK M^ >7?:bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 AT_C ND OÂADZQ ALK NMQAL ND ZMD A@Z@ 0 Dksdð` dc Aurc nd oâadps alk sdð`cds nd c` A`p` 0 nd prdp`ràmñk nd c` Zlsmamñk y c` Dgdauamñk y dstòcdad cls Aurcs nd oâadps p`r` qud tlnls sd budv`k alk dc rmtbl alrrdatl. AT_C ND OÂADZQ ALK NMQAL • Alfd tus nmsals • Zlsmamñk MKMAM@C • Alktr`d dc ònlbdk y dcdv` dc pdahl • Alktr`d dktrd c`s dsaàpuc`s y alcña`c`s • Nmsals hàm` cls hlborls • O`g` h`st` ò`gl • Alnls gustl ndo`gl nd cls hlborls  ‑ ‑ `sâ dbpdz`rdbls ` `msc`r • _doltds dk c` bmt`n ndc rdalrrmnl, 1 vdads y p`r` ? AT_C ALK NMQAL ND ZMD ] Z_DQQ ND HLBO_LQ / DX^DKQMÑK ND ^_ÂADZQ ND ZMD /@C^D_K@ ZTQHTZ ND ^_ÂADZQ ALK CTAMÍ_K@F@ CTAMÍ_K@F@ A@Z@ 0 / A@Z@ ? Mknma` prdvm`bdktd qud alclqudk uk nmsal slord dc ltrl l qud dsalg`k ukl fr`knd p`r` dc trò`gl plr dkamb` nd c` aòdz`. ^ñb`td tu tmdbpl p`r` dxpcma`r cls dgdramamls ` cls `cubkls, nd elrb` qud albprdkn`k c` bdaàkma` nd cl qud sd budvd y cl qud kl. Dn÷a`cds slord c` tíakma` y añbl ndodrâ`k sdktmrc`. AT_C ALK NMQAL ND ZMD ] Z_DQQ ND HLBO_LQ / DX^DKQMÑK ND ^_ÂADZQ ND ZMD • Gukt` cls nmsals l sugdt` uk nmsal fr`knd • Aurc mkvdrsl y Zrdss

• @onlbdk eudrtd, alnls cmfdr`bdktd plr ndc`ktd • Quod, dxtdksmñk mktdfr`n` ? vdads `rrmo` • O`g`bls hàm` c` p`rtd plstdrmlr ndc audccl • Alnls hàm` ndktrl • Zdahl `ctl, ònlbdk eudrtd • Dstòmcmz` p`r` `msc`r ZTQHTZ ND ^_ÂADZQ ALK CTAMÍ_K@F@ @C^D_K@ • B`kls ndo`gl nd cls hlborls • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds • Zdahl h`st` c` `ctur` ndc alnl • Zudnds `ply`r c`s rlnmcc`s au`knl qumdr`s • Alktr`d dc ònlbdk p`r` `cmkd`r c`s a`ndr`s y cls hlborls hàm` dc sudcl • Alnls adra` nd c`s alstmcc`s • Blcnd` y tlkmema` c` p`rtd plstdrmlr nd cls or`zls

1 AT_C ALK NMQAL ND ZMD ] Z_DQQ ND HLBO_LQ / DX^DKQMÑK ND ^_ÂADZQ ND ZMD / ZTQHTZ ND ^_ÂADZQ ALK CTAMÍ_K@F@ @C^D_K@ A@Z@ ? / A@Z@ 1 ×ctmbl oclqud nd trò`gl. C` e`tmf` sd àubuc` ràpmnl ‑ rdaudrn` ` cls p`rtmamp`ktds c` plstur` p`r` bdglr`r su alktrlc y su eudrz`. ¼Puí v`s ` ndamr y hàdr p`r` Bltmv`r ` tus `cubkls h`st` dc

emk`c< • ×ctmb` vdz p`r` dstòcdadr uk fr`k Aurc • Dstòcdad c`s Dxtdksmlkds • Emg` cls fc÷tdls y dc alrd • Audrpl emgl y eudrtd • Tk r`kfl fr`knd p`r` alksdfumr c` bàxmb` tdksmñk busauc`r • Bdtdr cmfdr`bdktd cls alnls ndo`gl nd cls hlborls h`rà qud tus oâadps tdkf`k qud trò`g`r bàs nurl • = rdpdtmamlkds nd Cuamírk`f` • Audrpl `c`rf`nl y eudrtd • Uudcvd ` alktr`dr tlnl • Dktrdk`bmdktl eukamlk`c alk dc pdsl ndc audrpl MKEL_B@AMÑK ZTBZ Hàdr supdrsdrmds dktrd kudstrls blvmbmdktls nd dbpug` y tràamñk kls `yun` ` b`ktdkdr uk` mktdksmn`n `ct`. Cls oclquds bàs alrtls pdrbmtmràk ` cls p`rtmamp`ktds trò`g`r alk pdsls bàs dcdv`nls, `yunàknlcds ` dvmt`r dc dst`ka`bmdktl.

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

EL_B@^L ND >4 BMKT^LQ

:6. CTKFDQ/HLBO_L CTKFDQ/HLBO_LQQ QDCDAAMÑK ND ZDQL O`rr` alk dc pdsl ndc A`cdkt`bmdktl l bàs y ? nmsals cmfdrls ELAL NDC ^_@AI Dc elal nd dksdð`kz` dstà dk mktdfr`r c` alkdxmñk ndc trdk mkedrmlr alk dc trdk supdrmlr p`r` lptmbmz`r c` eudrz` eukamlk`c y trò`g`r au`cqumdr ndsdqumcmorml nd kudstrl audrpl. Ds dsdkam`c dstòcdadr alk ac`rmn`n a`n` dgdramaml, alk sdð`cds prdvm`s, p`r` qud tus p`rtmamp`ktds pudn`k sdfumrtd eàamcbdktd. B×QMA@

>x8 8x8

:7>6 Mkstr / (Bdclny od`t)

05x8 0/0/0/0 A@_F@N@ ALK Z@QL @^_ÀQ @ CTKFD Mz, N (05ats) A`rf`r c` o`rr` dk c` ac`vâauc`s ` c vdz dc pmd N n` uk p`sl `tràs (?ats), o`g`r ` Cukfd y Zrdss nd o`rr` slord aòdz` (?ats), o`g`r y ccdv`r c` o`rr` ` c`s ac`vâauc`s (?ats), p`sl N ` Zlsmamñk MKMAM@C (?ats). _dpdtmr `c ltrl c`nl >x8 ^_@KQMAMÑK7 Zrdp`r`r ?x nmsals p`r` CTKFD ALK NMQAL Mz

07>? (C (Clw)

0745 _dp / Hlcn l lkk

1

QDATDKAM@/DGD_AMAML

:7:4 U0 / Hlcn lk :7?: _dp / Hlcn l lkk

0

?

ELAL BTQATC@_ _dbl vdrtma`c / A`rf`n` alk Z`sl `tràs ` Cukfd7 Ndctlmnds y a`ndk` plstdrmlr ‑ Fc÷tdls, msqumltmom`cds, p`rtd o`g` y `ct` nd c` dsp`cn` Cukfd y ^rò`gl alk nmsal7 Ndctlmnds, tr`pdaml, b÷saucls nd c` p`rtd `ct` nd c` dsp`cn`, fc÷tdls, auànrmadps, alrd y a`ndk` plstdrmlr

Zrdp`r`r _DBL UD_^MA@C Zlsmamñk MKMAM@C ?/? _DBL UD_^MA@C Zlsmamñk MKMAM@C

?7?1 Mkstr / (Bdclny od`t)

?/? CTKFD ALK NMQAL Mz ALK ?/? DCDU@AMÑK C@^D_@C @ TK O_@WL N Nmsal dk b`kl N p`r` DCDU@AMÑK C@^D_@C, pmdrk` N `tràs, o`g`r nmsal b`kl Mz audcf` `c c`nl 05x8 ALBOMK@AMÑK (05ats) ?x 0/0 CTKFD ALK NMQAL Mz ALK 0/0 Z_DQQ ND HLBO_LQ @ TK O_@WL N (8ats) 0x ?/? CTKFD ALK NMQAL Mz ALK ?/? Z_DQQ ND HLBO_LQ N ] DCDU@AMÑK DCDU@AMÑK C@ C@^D_@C ^D_@C Mz (8ats)

1708 Mkstr / (Clw)

>x8

171? _dp / Hlcn l lkk

?>x8 _DZD^M_ QD_MD ? `c ltrl c`nl

_DZQ

8x 8x

8x

8x8

_DATZD_@AMÑK7 Zrdp`r`r ?x nmsals p`r` CTKFD ALK NMQAL N _DATZD_@AMÑK7 Qàunmr or`zls. Dstmr`r hlborls y auànrmadps

8x

8x

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

EL_B@^L ND >4 BMKT^LQ

:6. HLCN LK 470:bmk ^ÍAKMA@ ] DKQDÐ@KW@ 0 _DBL UD_^MA@C / A@_F@N@ ALK Z@QL @^_ÀQ @ CTKFD A@Z@ 0 Ts` sdð`cds nd c` A`p` 0 p`r` p` r` dstòcdadr c` Zlsmamñk y c` Dgdauamñk nd cls dgdramamls nd hlborl alk o`rr`, adktràknltd dk dc _mtbl, dc _`kfl y c` prdamsmñk nd blvmbmdktl. Dktrdk`bls tlnl dc audrpl. _DBL UD_^MA@C • Zlsmamñk MKMAM@C • _dbl vdrtma`c • C` o`rr` p`r` dk c` p`rtd mkedrmlr ndc pdahl • B`ktík c` o`rr` adra` ndc audrpl • Nmrmfd dc blvmbmdktl ndsnd cls alnls • Alktr`d dktrd c`s dsaàpuc`s dk c` plsmamñk bàs `ct` ndc blvmbmdktl A@_F@N@ ALK Z@QL @^_ÀQ @ CTKFD • Kudvl blvmbmdktl7 A`rf`, Zrdss, rdalfd y rdaupdr`

•• @cmkd` c`sdca`ndr`s y clsyhlborls Alktr`d ònlbdk dcdv` dc hàm` pdahldc erdktd • _dalfd c` o`rr` dk c` p`rtd `ct` nd c` ac`vâauc` • Ousa` uk Cukfd `bpcml `c n`r dc p`sl `tràs • Alnls ndc`ktd dk dc prdss • B`ktík dc alktrlc ? CTKFD ALK DCDU@AMÑK DCDU@AMÑK C@ C@^D_@C ^D_@C @ TK O_@WL / CTKFD ALK Z_DQQ ND HLBO_LQ ] DCDU@AMÑK C@^D_@C A@Z@ 0 Ts` sdð`cds nd c` A`p` 0 p`r` p` r` dstòcdadr c` Zlsmamñk y c` Dgdauamñk nd cls dgdramamls kudvls, adktràknltd dk dc _mtbl, dc _`kfl y c` prdamsmñk nd blvmbmdktl. Ts` sdð`cds prdvm`s s÷pdr ac`r`s au`knl ccdfud c` albomkàmñk. _deudrz` c`s sdð`cds nd _mtbl y _`kfl p`r` qud cls p`rtmamp`ktds smdkt`k dc íxmtl y h`f`k qud qudbd. CTKFD ALK DCDU@AMÑK C@^D_@C @ TK O_@WL • Ndg` c` o`rr`, nmsals `rrmo` • Ccdv` c` pmdrk` mzqumdrn` `tràs • W`ka`n` c`rf` • @cmkd` c`s a`ndr`s `c erdktd y alktr`d dc ònlbdk • Dcdvàmñk c`tdr`c y Cukfd • Zdahl `ctl, alktr`d dktrd c`s dsaàpuc`s

• Dc or`zl alktr`rml alcf`knl • Dc nmsal p`r` gustl o`gl dc kmvdc ndc hlborl • _lnmcc` nd ndc`ktd hàm` eudr` y rlnmcc` nd `tràs ò`gl • _`kfl7 buscl nd ndc`ktd p`r`cdcl `c sudcl

CTKFD ALK Z_DQQ ND HLBO_LQ ] DCDU@AMÑK C@^D_@C • Ccdf` uk kudvl blvmbmdktl7 ? Zrdssds smbpcds y Dcdvàmñk c`tdr`c cdkt` • Dstl v` ` pma`r • Alktr`d eudrtd cls fc÷tdls • Alnls hàm` ndc`ktd dk dc prdss • Alktr`d dc ònlbdk p`r` pdrb`kdadr `cmkd`n` `c erdktd y dc audrpl eudrtd • Dktrdkl nd eudrz` mktdfr`n` • Ds uk Omf o`kf p`r` tus fc÷tdls 1 CTKFD ALK DCDU@AMÑK C@^D_@C @ TK O_@WL / CTKFD ALK Z_DQQ ND HLBO_LQ ] DCDU@AMÑK C@^D_@C A@Z@ ? / A@Z@ 1 Au`knl tus p`rtmamp`ktds sd dstík blvmdknl alrrdat`bdktd dk dc ltrl c`nl, n`cds uk elal nd c` A`p` ? y ndspuís ndg` qud cl dxpclrdk alk sus audrpls. H`s nd mktdkt`r qud b`ktdkf`k c` alkdxmñk bdktd-audrpl p`r` adktr`rsd dk trò`g`r cls ndsdqumcmormls ndc audrpl. C` a`kamñk ds s÷pdr erdsa`, y ard`rà dc dsadk`rml y c` mktdksmn`n ‑ ¡`sâ

qud ÷s`c`! ¡C` bltmvàmñk ds c` ac`vd! • Tk` ÷ctmb` rlkn` ‑ rdvms` nd kudvl c` plsmamñk nd tu audrpl • Alktr`d dc fc÷tdl nd c` pmdrk` nd ndc`ktd y dc nd c` pmdrk` nd `tràs • Zmdrk`s, hlborls y alrd ‑ trò`gl mktdfr`nl • B`ktdkdr emrbd c` sdaamñk bdnm` smfkmema` qud tdkdbls alktrlc • Qmdktd qud cls b÷saucls tmdkdk qud trò`g`r `÷k bàs nurl MKEL_B@AMÑK ZTBZ

Mktdfr`r kudstrl p`trñk nd elrb` Cukfdnd y kudstrl p`trñk nd hlborls ds uk` oudk` ùbdkt`r kudstrl bdtòlcmsbl y `ca`kz`r uk` zlk` nd dktrdk`bmdktl mktdks` alk c` qud tdrbmk`r dc dktrdkl.

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EL_B@^L ND >4 BMKT^LQ

:=. ETD_W@ ETKAMLK@C QDCDAAMÑK ND ZDQL 0x nmsal cmfdrl y 0 nmsal bdnm`kl

ELAL NDC ^_@AI Kls adktr`bls dk nds`rrlcc`r cls b÷saucls nd c` a`ndk` plstdrmlr alk nmedrdktds dgdramamls. dgdramamls. Alklad omdk c` b÷sma` p`r` plndr pdredaamlk`r sdð`cds prdvm`s p`r` pdrbmtmr ` tus p`rtmamp`ktds sdfumrtd eàamcbdktd. Udknd cls odkdamls nd dstd tmpl nd dktrdk`bmdktl y dn÷a`cds slord dccls. B×QMA@

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ELAL BTQATC@_ Zudktd7 A`ndk` plstdrmlr Arukah7 _datl ònlbmk`c ^òc` y ^òc` c`tdr`c rlt`nlr`7 _datl ònlbmk`c, locmauls, dxtdkslrds nd c` dsp`cn`, hlborls y trâadps Cukfd alk nmsal7 Ndctlmnds, fc÷tdls, auànrmadps, alrd y a`ndk` plstdrmlr

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U0 / \ Kl Klolny ddvd vdrr sddbs tl ZA / Vh`t M nl

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?/? ^@OC@ ALK DCDU@AMÑK @C^D_K@ ND ZMD_K@ Mz, N (05ats) ^@OC@ ALBOMK@AMÑK (05ats) 0x 0/0 ^@OC@ ALK DCDU@AMÑK @C^D_K@ ND ZMD_K@ Mz, N (8ats) 0x ?/? ^@OC@ _L^@NL_@ Mz (8ats) ^_@KQMAMÑK7 Zrdp`r`r 0x nmsal p`r` CTKFD ALK NMQAL Mz

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© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

EL_B@^L ND >4 BMKT^LQ

:=. CLUD (QVDD^ CLUD) 57:8bmk

^ÍAKMA@ ] DKQDÐ@KW@ 0 ALBOMK@AMÑK ZTDK^D ALK NMQAL / A_TKAH ALK DBZTGD ND NMQAL A@Z@ 0 Ts` sdð`cds nd Zlsmamñk y Dgdauamñk nd c` A`p` 0 p`r` dksdð`r dc Zudktd, nd uk` dk uk` p`r` uk` b`ylr ac`rmn`n.

• ^÷bo`td, alk dc dsadk`rml ` uk c`nl • Zmds ` c` `kahur` nd cls hlborls • Nmsal dk c`s a`ndr`s • Alktr`d cls fc÷tdls • @cmkd` c`s a`ndr`s hàm` dc sudcl p`r` b`ktdkdrc`s kmvdc`n`s • Nmsal slord cls hlborls y arukah • Alstmcc`s hàm` c`s a`ndr`s  p`r` p`r` àtmv`r c` p`rtd supdrmlr ndc ònlbdk • Albomkàmñk ‑ ? Zudktds y ? Arukahds ? ALBOMK@AMÑK ^@OC@, ALBOMK@AMÑK CTKFD A@Z@ 0 / A@Z@ ? Ts` sdð`cds nd prdp`ràmñk DGD_AMAML KTDUL7 KTDUL7 Ts` nd c` Zlsmamñk y c` Dgdauamñk nd c` A`p` 0, adktràknltd dk dc _mtbl y dc _`kfl p`r` qud tus `cubkls albprdkn`k cls dgdramamls. ALBOMK@AMÑK ^@OC@ • Ndg` dc nmsal • N`td c` vudct` p`r` c` ^òc` • B`kls ` c` `kahur` nd cls hlborls • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds • Dstòmcmz` tlnl dc audrpl • Dcdv` c` pmdrk`, c` nd ndc`ktd y c` nd `tràs

• `ctur` Alktr`d fc÷tdls p`r` p`r`r c` pmdrk` ` c` ndcls c` a`ndr` • Emg` dc alrd y cls fc÷tdls • U`bls ` `ð`nmr c` Dcdvàmñk nd pmdrk` y c` ^òc` rlt`nlr` • Aíktr`td dk dcdv`r c` a`ndr` cdgls ndc sudcl • Dc audrpl sd budvd dk ukmn`n • ^dst`bls c` dstòmcmn`n y dc alktrlc

ALBOMK@AMÑK CTKFD • Ousa` tu nmsal cmfdrl • Z`sl `bpcml `tràs ` Cukfd • Cukfd cdktl • @cmkd` dc audrpl hàm` dc erdktd alktr`ydknl dc ònlbdk • Buscl nd ndc`ktd p`r`cdcl `c sudcl • Albol ‑ ? Cukfds smbpcds, mkacâk`td y suod cdktl

• Dc nmsal p`r` gustl ndo`gl ndc hlborl dk c` Dcdvàmñk c`tdr`c • Alktr`d dc ònlbdk p`r` b`ktdkdr c`s a`ndr`s y cls hlborls `cmkd`nls hàm` dc erdktd • @hlr` dst`bls plkmdknl ` prudo` tlnl dc audrpl • Alktr`d cls fc÷tdls `c dcdv`r c` pmdrk` nd `tràs 1 ALBOMK@AMÑK ^@OC@, ALBOMK@AMÑK CTKFD A@Z@ ? / A@Z@ 1 _dpdtmbls cls dgdramamls dk dc ltrl c`nl. Alk c`s

sdð`cds A`p`ràpmnl. ? ùbdkt`rdbls c` mktdksmn`n, c` a`rf` nd y c`cè`tmf` @quâ ds nlknd tus p`rtmamp`ktds kdadsmt`ràk tu `yun`. ¼Puí v`s ` hàdr p`r` qud b`ktdkf`k su alkdxmñk alk dc dktrdkl h`st` dc emk`c< • Ndg` dc nmsal y vudcvd ` c` ^òc` • Dstòcdad c` ^òc` y rdalcla` dc audrpl • Kls adktr`bls dk pdrb`kdadr tmdbpl o`gl tdksmñk • @fu`kt` p`r` bdglr`r dc alktrlc ndc alrd • Kudstrls dstòmcmz`nlrds sd hàdk bàs eudrtds p`r` slplrt`r cls blvmbmdktls bàs `bpcmls • C`s ÷ctmb`s rdpdtmamlkds slk c`s bdglrds

OLN]ZTBZ 0?0

© Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

QLBLQ TK@ E@BMCM@ BTKNM@C QLBLQ TK@ E@BMCM@ BTKNM@C nd cândrds, qud kls ndnma`bls, nd elrb` `p`smlk`n`, ` ard`r uk pc`kdt` bàs dk elrb`. Mkspmr`bls ` ltrls smk bmdnl p`r` ndsauormr su vdrn`ndrl pltdkam`, dk`blràknlsd ndc dgdramaml. Dc dgdramaml ds kudstrl blvmbmdktl fclo`c. Kudstrl blvmbmdktl sàund dc buknl. Dcmbmk`b Dcmbmk`bls ls c`s erlktdr`s ndc gumaml y dksdð`bls ` tlnl dc buknl ` nmserut`r nd cls odkdamls ÷kmals ndc blvmbmdktl.

Bmcclkds nd klsltrls alkdat`bls a`n` nâ` ` tr`vís ndc dc dseudrzl. dseudrzl. C` b÷sma` ds kudstr` `cb`. Kls nmrmfd, kls adktr`, kls n` p`smñk. Bmdktr`s hlkr`bls kudstr` hdrdkam`, ard`bls a`bmkls p`r` dc euturl. Ousa`bls mkspmr`r, mkklv`r y ard`r nd c` elrb` bàs hub`k` plsmocd. Dst`bls t`k clals albl p`r` arddr qud plndbls a`bom`r dc buknl. Dst`bls ukmnls.

KTDQ^_@ NDAC@_@AMÑK ND MK^DKAMLKDQ C` e`bmcm` mktdrkàmlk`c nd Cds Bmccs dstà elrb`n` plr acuos nd tkdss, mkstruatlrds y bmcclkds nd p`rtmamp`ktds nd tlnl dc buknl. Qdp`r`nls plr c` fdlfrèâ`, c` rdcmfmñk, c` r`z`, dc alclr y dc ardnl, dst`bls ukmnls plr kudstr` p`smñk plr dc blvmbmdktl, c` b÷sma` y c` o÷squdn` nd uk` vmn` s`k`, t`ktl p`r` klsltrls albl p`r` kudstrl pc`kdt`. Dk Cds Bmccs, arddbls dk c` nmfkmn`n nd a`n` pdrslk` nd kudstr` albukmn`n y cuah`bls plr rdspdt`r cls ndrdahls y cmodrt`nds nd a`n` ukl.

au`cqumdr smtuàmñk ndcma`n` alk dc bàxmbl rdspdtl ` tlnl dc buknl. ¡Dsalfdr c` b÷sma`, lotdkdr sus ndrdahls y ard`r c` alrdlfrèâ` ds uk fr`k rdtl! _dvms`bls c` b÷sma` qud utmcmz`bls y dvmt`bls uk cdkfu`gd l rdedrdkam`s qud pudn`k aùs`r ledks`s. Qm plndbls, lerdadbls uk trài `ctdrk`tmvl p`r` qud sd pudn` utmcmz`r. Klsltrls àdpt`bls c` albukmaàmñk òmdrt` alk kudstr` fr`k e`bmcm` mktdrkàmlk`c, qud sd pudn`k dxprds`r c`s nmedrdkam`s nd lpmkmñk y sdfumr

Au`knl dcdfmblspdks`bls cls blndcls sdfumr, b÷sma` y cls blvmbmdktls, dk`qud a`n`M`slamdn`n tmdkd nmedrdktds elrb`s nd vdstmr, nmedrdktd auctur` y nmedrdktds n`kz`s. Qòdbls qud cl qud sd alksmndr` `prlpm`nl dk `cfukls alktdxtls, pudnd sdr tlt`cbdktd mk`prlpm`nl dk ltrls. Zlr dsl mktdkt`bls dvmt`r

`prdknmdknl `quâ, kudstr`s pudrt`s dstàk òmdrt`s, cmstlsDst`bls p`r` dsauah`r y `prdkndr. Qlord tlnl, kls `p`smlk` dc plndr lerdadr dxpdrmdkam`s nd tkdss qud a`bomdk vmn`s, dk au`cqumdr blbdktl, dk au`cqumdr cuf`r cuf`r,, p`r` au`cqumdr pdrslk`.

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