BODYPUMP 116 (BODYPUMP116ChoreographyNotes Row en App Print

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

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ENCYT]GT ;;6 AONPPKUY G]PI@ MXTUMPP FNUGKSP 4;. QKUG-]T 45. P[]KSP 40. @HMPS 43. EK@J 4=. SUI@MTP 46. EI@MTP 41. O]LAMP 48. PHN]OCMUP 49. @NUM ;4. @NNOCNQL 4=. SUI@MTP/EI@MTP 46. O]LAMP/PHN]OCMUP

Oms Gioos’ ilstru`tnr rmsnur`ms krm uliqum, vkoukeom rmsnur`ms prnvicmc tn ynu ks k Oms Gioos’ `mrtimc ilstru`tnr tn mlkeom ynu tn omkrl mk`h lmw rmomksm klc tmk`h it il Oms Gioos’ oi`mlsmc òues nloy. Cn lnt shkrm thmsm rmsnur`ms. @npyila, uponkcila nr shkrila oms nl thm iltmrlmt nr smooila Oms Gioos’ ilstru`tnr rmsnur`ms tn nthmr pmnpom is ioomako, klc rips nff Omsomako Gioos,k`tinl its cistrieutnrs klc nthmr ilstru`tnrs. If ynu krm mlakaila klyGioos nf thmsm ioomako k`tivitims, thmrm gkyisem smrinus `nlsmquml`ms fnr ynu pmrsnlkooy ilòucila klc thm suspmlsinl nr pmrgklmlt withcrkwko nf ynurilOms `mrti`ktinl. Ynur `nnpmrktinl gu`h kpprmìktmc. ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY GIC-PSKL@M P[]KS

QICMU-PSKL@M P[]KS

Tnsitinl Pmt-up • Ekr nl gmkty pkrt nf uppmr ek`j • Fmmt soiahtoy wicmr thkl hips with tnms turlmc nut @hmst oiftmc, oiaht pil`h emtwmml thm • shnuocmr eokcms • Emooy il klc kes erk`mc • Erila ynur moenws fnrwkrc ulcmr thm ekr tn `rmktm strmlath thrnuah thm uppmr ek`j

Tnsitinl Pmt-up • Pkgm ks fnr QICM Ptkl`m • Ekr nl gmkty pkrt nf uppmr ek`j • Hmmo‐tnm wicmr thkl Qicm Pqukt

Mxmùtinl Pmt-up • Pit thm eutt ek`j klc cnwl • Jlmms trk`j fnrwkrc, il oilm with tnms • Eutt stnps bust kenvm jlmm omvmo ‐ jlmms kt 94-cmarmm klaom Okymr 5 • Filish with hips ulcmr shnuocmrs • Fmmo thm prmssurm il ynur qukcs • Erk`m thm kes tiahtmr il thm Enttng Hkovms

• @hmst oiftmc, oiaht pil`h emtwmml thm shnuocmr eokcms • Emooy il klc kes erk`mc Mxmùtinl Pmt-up • Hips sit ek`j klc cnwl • Jlmms trk`j nvmr tnms • @hmst up, kes erk`mc • Eutt stnps bust kenvm jlmm kt 94-cmarmm klaom Okymr 5 • Crivm ynur fmmt kpkrt • Jlmms nut

QICMU Ptkl`m

EML@H GIC-AUIT T]PH]T GIC Ptkl`m

Enttng Uklam

QICM-PSKL@M P[]KS Tnsitinl Pmt-up • Ekr nl gmkty pkrt nf uppmr ek`j • Hmmo‐tnm wicmr thkl Gic Ptkl`m • @hmst oiftmc, oiaht pil`h emtwmml thm shnuocmr eokcms • Emooy il klc kes erk`mc

Tnsitinl Pmt-up • Hklcs bust nutsicm shnuocmr-wicth • Kes erk`mc • Ek`j onla klc strkiaht Mxmùtinl Pmt-up • Onwmr `hmst tn moenw omvmo Okymr 5

• Crivm thm fonnr/eml`h kwky Mxmùtinl Pmt-up • Hips sit ek`j klc cnwl • Jlmms trk`j nvmr tnms • @hmst oiftmc, kes erk`mc • Eutt stnps bust kenvm jlmm kt 94 cmarmms ;. Nl tnms

Okymr 5 • Tush thrnuah ynur hmmos ks ynu rism, tn k`tivktm thm aoutms • Tush fonnr kpkrt with ynur fmmt • Pqummzm thm eutt nl thm wky up

5. Nl jlmms

0. Jlmmoila

QICM Ptkl`m

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY TOKLJ FNNS SKT

LKUUNQ SN QICM TOKSM TUMPP

Tnsitinl Pmt-up • Hklcs bust nutsicm shnuocmr shnuocmr-wicth -wicth • Kes erk`mc • Ek`j onla klc strkiaht

Tnsitinl Pmt-up • Fmmt hip-wicth kpkrt • Kes erk`mc, `hmst up • Phnuocmrs kwky frng mkrs

Mxmùtinl Pmt-up • Skp fnnt nut klc il • Erk`m kes tn squkrm hips Okymr 5 • P`rmw thm pkogs iltn thm eml`h

• Toktms fkìla mk`h nthmr Mxmùtinl Pmt-up • Onwmr moenws tn tnp nf eml`h • Moenws il • Tush poktms nut tn Qicm Trmss • Moenws soiahtoy emlt • Moenws omvmo with thm tnp nf thm eml`h Okymr 5 • Hittila koo nf thm pm` gusòms • Fmmo thm `nltrkst il thm lkrrnw klc wicm gnvmgmlts

@HMPS FOY Tnsitinl Pmt-up • Toktms fkìla mk`h nthmr • Phnuocmr Phnuocmr-wicth -wicth kpkrt • Moenws soiahtoy emlt • Kes il klc erk`mc ‐ onwmr onwmr ek`j tnwkrcs th thm m eml`h Mxmùtinl Pmt-up • Npml thm poktms nut • Moenws stnp il oilm with thm eml`h • Gkiltkil soiaht emlc il thm moenws Okymr 5 • Npml thm `hmst nl thm wky cnwl

QICM CMKCOIFS Tnsitinl Pmt-up • Hklcs wicm • Poiaht emlc il thm jlmms (54 cmarmms) • @hmst oiftmc, kes erk`mc • Moenws tn rmkr ‐ soiaht pil`h emtwmml thm shnuocmr eokcms • @hil tu`jmc il Mxmùtinl Pmt-up • Sip fnrwkrc frng thm hips, jmmpila thm `hmst oiftmc

• Ekr tn jlmms • @hil tu`jmc il ‐ myms fnrwkrc, 6· fmmt (5 gmtmrs) il frnlt Okymr 5 • Smlsinl emtwmml shnuocmr eokcms koo thm wky thrnuah • Pqummzm ynur hkgstrilas klc aoutms nl thm wky up • Hmmos arnulcmc

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY QICM CMKCUNQ

TOKSM @OMKL & TUMPP

Tnsitinl Pmt-up

Tnsitinl Pmt-up • PMS Tnsitinl

• Hklcs wicm • Kes erk`mc, `hmst up • Oiaht pil`h emtwmml thm shnuocmr eokcms • Moenws wicm klc hiah • @hil tu`jmc il • Phnuocmrs kwky frng mkrs Mxmùtinl Pmt-up • Frng jlmms tn onwmr ries

• Pqummzm emtwmml thm shnuocmr eokcms Okymr 5 • Poicm thm ekr up ynur thiahs

• Pqummzm thm shnuocmr eokcms tnamthmr • Emlc thm omas fnr gnrm stkeioity klc sit iltn thm eutt • Jmmp thm shnuocmrs kwky frng thm mkrs

• @hmst oiftmc, kes erk`mc • Jlmms emlt Mxmùtinl Pmt-up • Ptkrt with gnrm jlmm emlc tn usm omas tn ilitiktm thm gnvmgmlt

• Jmmp moenws wicm thrnuah thm ]priaht Unw phksm • Toktms stnp kt onwmr `hmst • Crnp ulcmr thm poktms, sittila hips ek`j • @omkl thm poktms, `kt`h kt shnuocmr omvmo • Trmss poktms tn thm tnp • ]sm omas tn crivm poktms up • Kes erk`mc ks ynu prmss prmss kenvm thm hmkc • Moenws soiahtoy fnrwkrc Okymr 5 • Qm usm poktms tn `hkoomlam thm igekokl`ms nf thm ency

• Fmmo hnw gu`h shnuocmr stkeioity is rmquirmc tn pul`h thm poktms upwkrcs

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY TOKSM P[]KS TUMPP

EML@H SUI@MT T]PH]T

Tnsitinl Pmt-up • Fmmt soiahtoy wicmr thkl hips with tnms turlmc nut • Toktm pkrkoomo il frnlt nf `nookrenlms

Tnsitinl Pmt-up • Hklcs ulcmr shnuocmrs • Kes erk`mc • Ek`j onla klc strkiaht

• Moenws ulcmr poktm • @hmst oiftmc, kes erk`mc Mxmùtinl Pmt-up • Pit thm eutt cnwl klc ek`j • Jlmms trk`j fnrwkrc, il oilm with tnms • Hkof Pqukt • Erk`m thm kes ks thm poktm gnvms nvmr hmkc • Moenws soiahtoy fnrwkrc

Mxmùtinl Pmt-up • Onwmr `hmst tn moenw omvmo • Moenws tu`j iltn ries Okymr 5 • Crivm thm fonnr/eml`h kwky

;. Nl tnms

5. Nl jlmms

HIAH T]OO

SUI@MT JI@JEK@J UNQ

Tnsitinl Pmt-up • PMS Tnsitinl • @hmst oiftmc, kes erk`mc

Tnsitinl Pmt-up • Hilam fnrwkrc frng hips, `hmst up, shnuocmrs squkrm • Moenw hiah klc ònsm tn thm ency • Jlmms ulcmr hips, hklc ulcmr shnuocmrs

Mxmùtinl Pmt-up • Tuoo thm ekr up thm ency • Ekr ònsm tn thm ency • Ekr tn onwmr `hmst • Moenws kenvm thm ekr • Poiaht pil`h emtwmml shnuocmr eokcms • Crnp klc crivm nut nf thm hips

• Pqummzm aoutms • Oift thm hmmos tn ilitiktm thm gnvmgmlt • Kes erk`mc, `hmst oiftmc

Mxmùtinl Pmt-up • ]ppmr krg pkrkoomo tn fonnr ‐ mxtmlc thm moenw • ]ppmr krg stioo ks ynu mxtmlc Okymr 5

• On`j thm pnsitinl thm shnuocmr klc uppmr krg tn isnoktm thm nf tri`mps

Okymr 5 • Crivm thm hips up tn pnwmr thm ekr

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY JLMMOILA NVMUHMKC SUI@MT MXSMLPINL Tnsitinl Pmt-up • Toktm mxtmlcmc nvmr hmkc • Moenws fkìla fnrwkrc

• Phnuocmrs kwky frng thm mkrs • Kes erk`mc, `hmst up • Aoutms sqummzmc Mxmùtinl Pmt-up • Onwmr poktm ek`j klc cnwl tn eksm nf lm`j, jmmpila moenws fkìla fnrwkrc

EI@MT TOKSM @]UO Tnsitinl Pmt-up • Jlmms snft, Ppoit Ptkl`m nr PMS Tnsitinl • Krgs ey sicms, pkogs fk`m il, Ei`mp Toktm @uro • @hmst up

• Kes il klc erk`mc Mxmùtinl Pmt-up • @uro upwkrc, rntktila poktms fnr enttng hkof klc fuoo rklam • Toktms il frnlt nf shnuocmrs il fuoo-rklam @uro • Mxtmlc cnwl tn thiahs Okymr 5 • Erk`m kes tn stnp trulj swky

PSKLCILA TOKSM NVMUHMKC SUI@MT MXSMLPINL Tnsitinl Pmt-up • Ppoit Ptkl`m ‐ jlmms snft, wmiaht mvml il enth fmmt • Phnuocmrs cnwl • Emooy il, kes erk`mc • @hmst oiftmc • Hnoc thm poktm nvmr hmkc, krgs soiahtoy fnrwkrc, sn ynu `kl bust smm ynur moenws Mxmùtinl Pmt-up • Onwmr poktm tn eksm nf lm`j • Fuoo mxtmlsinl tn thm tnp • Moenws tu`jmc il Okymr 5 • Pilj iltn thm omas klc jmmp k strnla `nrm • Jmmp thm shnuocmrs ek`j klc cnwl, tn jmmp thm wnrj il thm tri`mps

ENCYT]GT ;;6

PMS TNPISINL

PTOIS PSKL@M

EI@MT TOKSM UNQ Tnsitinl Pmt-up • Ks Ei`mp Toktm @uro Mxmùtinl Pmt-up • Sip fnrwkrc frng thm hips • Toktm tn jlmm`kps • Tuoo thm poktm tn rie`kam, bust ulcmr `hmst, rntktm poktms ks ynu rnw • Moenws puoo hiah tn thm ek`j e k`j Okymr 5 • Tuoo thm fnrmkrgs iltn thm ei`mps • Pqummzm thm ei`mps • Pqummzm thm shnuocmr eokcms tnamthmr

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY TOKSM FUNLS P[]KS ‐ GIC PSKL@M Tnsitinl Pmt-up • Fmmt soiahtoy wicmr thkl hips with tnms turlmc nut • Toktm pkrkoomo with thm fonnr, il frnlt nf `nookrenlms • Moenws ulcmr poktm • @hmst up, kes erk`mc Mxmùtinl Pmt-up • Pit thm eutt cnwl klc ek`j • Jlmms trk`j fnrwkrc, il oilm with tnms • Eutt stnps bust kenvm jlmm omvmo ‐ jlmms kt 94 cmarmms Okymr 5 • Tush thrnuah thm hmmo ks ynu rism, tn k`tivktm ynur aoutms • Pqummzm thm eutt nl thm wky up

TOKSM FUNLS P[]KS ‐ QICMU PSKL@M Tnsitinl Pmt-up • Hmmo-tnm wicmr thkl Qicm Ptkl`m • Toktm pkrkoomo with thm fonnr, il frnlt nf

`nookrenlms • Moenws ulcmr poktm • @hmst up, kes erk`mc Mxmùtinl Pmt-up • Pit thm eutt cnwl klc ek`j • Jlmms trk`j fnrwkrc, il oilm with tnms • Eutt stnps bust kenvm jlmm omvmo ‐ jlmms kt 94 cmarmms Okymr 5 • Tush thrnuah thm hmmo ks ynu rism, tn k`tivktm ynur aoutms • Pqummzm thm eutt nl thm wky up

TOKSM EK@JQKUC-PSMTTILA O]LAM TOKSM FUNLS P[]KS ‐ QICM PSKL@M Tnsitinl Pmt-up • Hmmo-tnm wicmr thkl Gic Ptkl`m • Toktm pkrkoomo with thm fonnr, il frnlt nf `nookrenlms • Moenws ulcmr poktm • @hmst up, kes erk`mc Mxmùtinl Pmt-up • Pit thm eutt cnwl klc ek`j • Jlmms trk`j fnrwkrc, il oilm with tnms • Eutt stnps bust kenvm jlmm omvmo ‐ jlmms kt 94 cmarmms

Tnsitinl Pmt-up • Onla stmp ek`j • Fmmt stky hip-wicth kpkrt • Hips klc shnuocmrs mvml klc squkrm tn thm frnlt • Jlmms il oilm with tnms

• Emooy il, `hmst oiftmc klc kes erk`mc Mxmùtinl Pmt-up • Emlc jlmms ‐ ek`j jlmm gnvms tnwkrcs thm fonnr

• Frnlt thiah pkrkoomo tn thm fonnr Okymr 5 • Ptky onw tn isnoktm thm omas

Okymr 5 • Tush thrnuah thm hmmo ks ynu rism, tn k`tivktm ynur aoutms • Pqummzm thm eutt nl thm wky up

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY PSKLCILA TOKSM PICM UKIPM

QKOJILA ]T/CNQL TOKLJ

Tnsitinl Pmt-up • PMS Tnsitinl • Moenws kt 94-cmarmms • @hmst oiftmc, kes erk`mc

Tnsitinl Pmt-up • Hklcs shnuocmr wicth • Jlmms nvmr tnms • Ek`j onla klc strkiaht

Mxmùtinl Pmt-up • Oift thm moenws tn bust emonw shnuocmr omvmo • Moenws soiahtoy fnrwkrc nf shnuocmr oilm • Omkc thm gnvmgmlt with thm moenws • @hil tu`jmc il Okymr 5 • Jmmp thm ency stioo tn isnoktm ynur shnuocmrs • Phnuocmrs kwky frng thm mkrs • Nptinl2 Sn il`rmksm iltmlsity, wicml thm klaom kt thm moenw

• @hmst oiftmc, kes erk`mc Mxmùtinl Pmt-up • Qkoj ynur hklcs hklcs fnrwkrc • Mithmr nl thm fonnr nr eml`h • Erk`m ynur kes tn jmmp hips stioo klc squkrm

PSKLCILA UMKU CMOSNIC FOY Tnsitinl Pmt-up • PMS Tnsitinl

PSKLCILA TOKSM PICM UKIPM MXSMLPINL Tnsitinl Pmt-up • PMS Tnsitinl • Moenws kt 94-cmarmms • @hmst oiftmc, kes erk`mc Mxmùtinl Pmt-up • Oift thm moenws tn bust emonw shnuocmr omvmo • Kcc thm mxtmlsinl, strkiaht krg krg

• Moenws soiahtoy fnrwkrc nf shnuocmr oilm • Omkc thm gnvmgmlt with thm moenws • @hil tu`jmc il Okymr 5 • Gnrm rklam, gnrm tmlsinl • Jmmp thm ency stioo tn isnoktm ynur shnuocmrs • Phnuocmrs kwky frng thm mkrs • Nptinl2 Sn il`rmksm iltmlsity, wicml thm klaom kt thm moenw

ENCYT]GT ;;6

• Sip fnrwkrc frng thm hips • Ency omkls nl k 3=-cmarmm klaom • @hmst oiftmc, kes erk`mc • Jmmp thm `hil tu`jmc il klc ek`j nf thm lm`j onla, myms fnrwkrc, 6· fmmt (5 gmtmrs) il frnlt Mxmùtinl Pmt-up • Omkc with thm moenws

• Moenws soiahtoy emlt • Pqummzm emtwmml thm shnuocmr eokcms • Kigila fnr stkeioity • Moenws lish il oilm with shnuocmrs Okymr 5 • Omkc thm gnvmgmlt with thm moenws

• Jmmp thm `hmst oiftmc: try lnt tn crnp thm shnuocmrs fnrwkrc • Phnuocmrs kwky frng mkrs

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY GN]LSKIL @OIGEMU Tnsitinl Pmt-up • Hklcs ulcmr shnuocmrs • Ek`j onla klc strkiaht • Kes erk`mc tn suppnrt thm gic sm`tinl Mxmùtinl Pmt-up • Crivm jlmms tnwkrc `hmst • Hips cnwl • Kes erk`mc tn jmmp hips hips squkrm • Jlmms ònsm tn fonnr

@-@U]L@H Tnsitinl Pmt-up • Oim cnwl nl fonnr

• Fmmt ònsm tn eutt • Toktm tn fnrmhmkc • Kes erk`mc • Onwmr ek`j prmssila cnwl tnwkrcs thm fonnr   fonnr Mxmùtinl Pmt-up • Su`j thm `hil il il sn wm onnj kftmr thm lm`j • Jlmms nvmr hips klc shils pkrkoomo • Poicm ries tn hips Okymr 5 • Mvmry tigm ynu `rul`h, fmmo thm ries `rushila cnwl tn thm hips • Mvmry tigm thm fmmt tnu`h cnwl, gkjm thkt

`nllm`tinl frng thm onwmr ek`j tnwkrcs thm fonnr

@-@U]L@H QISH KOSMULK KOSMULKSILA SILA OMA MXSMLPINL Tnsitinl Pmt-up • Oim cnwl nl fonnr

• Fmmt ònsm tn eutt • Filamrtips tn tmgpoms, moenws wicm • Kes erk`mc • Onwmr ek`j prmssila cnwl tnwkrcs thm nnr

Mxmùtinl Pmt-up • Jlmms nvmr hips klc shils pkrkoomo nl thm @rul`h

• Poicm ries tn hips • Su`j `h `hil il il tn onnj kftmr lm`j • Mxtmlc nlm oma tn 3= cmarmms • Hmkc tnu`hms cnwl ks thm oma mxtmlcs • Trmss onwmr ek`j cnwl tnwkrcs thm nnr (ks thm oma mxtmlcs) • Erk`m kes tn stkeioizm hips klc pmovis Okymr 5 • Oift ynur shnuocmr eokcms nff thm fonnr ks ynu `rul`h, tn fmmo thm uppmr klc onwmr kes wnrjila tnamthmr

• Mvmry tigm ynu mxtmlc ynur oma fmmo thm onkc il thm onwmr kes ks ynu amt strnlamr

TOKLJ QISH PHN]OCMU SKT Tnsitinl Pmt-up • Hklcs shnuocmr-wicth kpkrt

• Nl jlmms nr tnms • Kes erk`mc • Ek`j onla klc strkiaht Mxmùtinl Pmt-up • Hklc tn shnuocmr tkp

• Erk`m kes tn stkeioizm hips klc pmovis Okymr 5 • Tush cnwl iltn thm eml`h tn stkeioizm thm shnuocmr ks ynu rntktm

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY PICM TOKLJ UNSKSINL

EML@H ONQ P[]KS TUMPP

Tnsitinl Pmt-up • Hklcs shnuocmr-wicth kpkrt

Tnsitinl Pmt-up • Fmmt nutsicm shnuocmr shnuocmr-wicth -wicth • @hmst oiftmc • Kes erk`mc

• Nl jlmms nr tnms • Kes erk`mc • Ek`j onla klc strkiaht

• Snms soiahtoy turlmc nut

Mxmùtinl Pmt-up • Untktm ency tn thm sicm

• Enttng hip oiftmc • Hips squkrm tn sicm • Crnp nltn thm hmmos ks ynu rntktm • Erk`m `nrm sn hips klc shnuocmrs gnvm ks nlm

Mxmùtinl Pmt-up • Hips sit ek`j klc cnwl • Crnp eutt tn jlmm oilm • @hmst oiftmc, kes erk`mc • Pqukt, @uro tn prmss poktm nvmrhmkc • Moenws fnrwkrc nf fk`m

Okymr 5 • Tush cnwl iltn thm eml`h tn stkeioizm thm shnuocmr ks ynu rntktm

NL SNMP

NL JLMMP

TOKSM UNQ Tnsitinl Pmt-up • Fmmt nutsicm shnuocmr shnuocmr-wicth -wicth • @hmst oiftmc • Kes erk`mc

• Snms soiahtoy turlmc nut Mxmùtinl Pmt-up • Sip frng thm hip • Unw tn `hmst • Moenws il ks ynu rnw

• Pqummzm shnuocmr eokcms Okymr 5 • Tush cnwl iltn thm eml`h tn stkeioizm thm shnuocmr ks ynu rntktm

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

AONPPKUY EK@JQKUC-PSMTTILA O]LAM QISH PILAOM PICM UKIPM

EK@JQKUC-PSMTTILA O]LAM QISH PILAOM KUG TUMPP

Tnsitinl Pmt-up • Toktm il hklc • Fmmt hip-wicth kpkrt • @hmst oiftmc • Moenws kt k 94-cmarmm klaom

Tnsitinl Pmt-up • Fmmt hip-wicth kpkrt • @hmst oiftmc • Moenw il, poktm kt shnuocmr omvmo

Mxmùtinl Pmt-up • Onla stmp ek`j • Emlc rmkr jlmm tnwkrcs fonnr • Frnlt thiah pkrkoomo • Hips klc shnuocmrs squkrm tn thm frnlt • @hmst oiftmc, kes erk`mc • Moenws oift tn sicm ‐ bust ulcmr shnuocmr omvmo • Moenws soiahtoy fnrwkrc

Mxmùtinl Pmt-up • Onla stmp ek`j • Emlc rmkr jlmm tnwkrcs fonnr • Frnlt thiah pkrkoomo • Hips klc shnuocmrs squkrm tn thm frnlt • @hmst oiftmc, kes erk`mc • Trmss poktm up • Moenw fnrwkrc nf fk`m Okymr 5 • Pqummzm emtwmml shnuocmr eokcm ks ynu puoo ek`j klc npml

Okymr 5

• Gkiltkil trkilila fuoo rklam il thm Oulam ‐ iltmarktmc

EK@JQKUC-PSMTTILA O]LAM QISH PILAOM KUG UNSKSNU UKIPM Tnsitinl Pmt-up • Toktm il hklc • Fmmt hip-wicth kpkrt • @hmst oiftmc • Moenws kt k 94-cmarmm klaom

Mxmùtinl Pmt-up • Onla stmp ek`j • Emlc rmkr jlmm tnwkrcs fonnr • Frnlt thiah pkrkoomo • Hips klc shnuocmrs squkrm tn thm frnlt • @hmst up, Kes erk`mc • Moenw oift tn sicm bust ulcmr shnuocmr omvmo • Untktm shnuocmr tn npml krg Okymr 5 • Pqummzm emtwmml shnuocmr eokcm ks ynu puoo ek`j klc npml

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

G]PI@ 4;

Nthmrsicm (02;5) Bnl Omggnl @nurtmsy nf thm ]livmrsko Gusi` Arnup. Qrittml ey2 Omggnl

Nthmrsicm (;238) Bnl Omggnl @nurtmsy nf thm ]livmrsko Gusi` Arnup. Qrittml ey2 Omggnl

45

49

Jkculacula (52=4) Jumltk I Skgeu

;4

Gy Nksis (0243) Pkg Pgith fmkt. Eurlk Eny

4=

@kl’t Ptnp (52=6) Mkro Pt. @okir

5454 J]MLSK. Qrittml ey2 Bnlms, @koistmr, Jn`j, Gkicwmoo, Gkil

@nurtmsy nf thm ]livmrsko Gusi` Arnup. Qrittml ey2 Lkpimr, Pgith, Nauou

Shm Pqukt Pnla (Shm Mxtmlcmc Gix) (=2;5) GNSi & ENCYQNUX 5454 RMUN@NNOUM@.@NG. Qrittml ey2 Unggm

Qhnppk (0234) Silim Smgpkh fmkt. Pnk Umyms & Fkrilk

40

5454 Cistureila Onlcnl Um`nrcs, ulcmr mxòusivm oi`mlsm tn Tkronphnlm Um`nrcs Otc., k Qkrlmr Gusi` Arnup @ngpkly. Qrittml ey2 Njnawu, Ukygnlc, Ukstnai, Phnrt, Skihuttu, Unlchuis, Hnmy, Umyms, Vkl cmr Eruaaml, Frkl`n, Gnrmln

@kl’t Ptnp (52=3) Mkro Pt. @okir

Qhnppk (;205) Silim Smgpkh fmkt. Pnk Umyms & Fkrilk 5454 Cistureila Onlcnl Um`nrcs, ulcmr mxòusivm oi`mlsm tn Tkronphnlm Um`nrcs Otc., k Qkrlmr Gusi` Arnup @ngpkly. Qrittml ey2 Njnawu, Ukygnlc, Ukstnai, Phnrt, Skihuttu, Unlchuis, Hnmy, Umyms, Vkl cmr Eruaaml, Frkl`n, Gnrmln

43

4=

Ok`rignsk (=251) Kpkshm

@nurtmsy nf thm ]livmrsko Gusi` Arnup. Qrittml ey2 @hiok, Bnhlsnl

@nurtmsy nf thm ]livmrsko Gusi` Arnup. Qrittml ey2 @hiok, Bnhlsnl

46

Shml Qm @ry (=235) LNKG CMM 5454 Oms Gioos Gusi` Oi`mlsila Otc. Qrittml ey2 Fkiromy

54;8 Jklliekoml Um`nrcs. Qrittml ey2 Cm Eu`j

Snn Fkr Anlm (Qioc @krcs Umgix) (02;0) Onst Jilas fmkt. Kllk @omlcmlila

KOS

40.

Omymlcks (=2;5) Ou-Li @nurtmsy nf Mpicmgi` Pnulc. Qrittml ey2 ]ljlnwl

54;9 Cisruptnr Um`nrcs/UK Um`nrcs. Qrittml ey2 Amnram, Keisi, Trmglkth

Snn Fkr Anlm (Qioc @krcs Umgix) (5245)

KOS

4=.

Eriaht (=201) LNKG CMM 5454 Oms Gioos Gusi` Oi`mlsila Otc. Qrittml ey2 Fkiromy, Hkrcila

54;9Jilas Cisruptnr Um`nrcs/UK Onst fmkt. KllkUm`nrcs. @omlcmlila Qrittml ey2 Amnram, Keisi, Trmglkth

46

Ks Annc Ks It Amts (323=) Tnsthugnus Hkoonugi

41

Chno Oifm (32=0) Qiwmj fmkt. Purkb & Purml

48

Ukri (=209) Pwiglkjmc

5454 Oms Gioos Gusi` Oi`mlsila Otc. Qrittml ey2 Unemrts, Pgict, Omm

5454 Moysikl Um`nrcs. Qrittml ey2 Gkhkekoi

5454 Oms Gioos Gusi` Oi`mlsila Otc. Qrittml ey2 Tri`m

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

@UMCISP Trnarkg @nk`h - Jyoim Aktms Trnarkg Cirm`tnr ‐ Aoml Nstmrakkrc @himf @rmktivm Nf`mr

‐ Cr. Bk`jim Gioos @rmktivm Cirm`tnr ‐ Ciklk Kr`hmr Gioos Sm`hli`ko @nlsuotklts ‐ Ery`m Hkstilas klc Klcrmw Lmwgkr`h Trncu`tinl @nnrcilktnr ‐ Hkllkh Onfrnth

TUMPMLSMUP O-U2 Ciklk Kr`hmr Gioos, Aoml Nstmrakkrc, Nstmrakkrc, Eml Gkil, Gkronl Qnncs, Cmli`m Eurr, Oulkr Ou & Finlk Skgeurrili ENCYT]GT ;;6 hits thm arnulc rullila with kl upemkt ful Qkrg-up. Shm lko eon`j nf mxmrìsms usila thm poktm, cikos il thm ful`tinlko `ngpnlmlt prmpkrila us fnr thm òkss. Shm Pqukt Pnla, kptoy Pnla, kptoy lkgmc hits us with sonw klc `nltrnoomc Pqukts whi`h krm pmrfm`t tn ‘wnrj ynur omas klc ln stnp’ . Sigm ulcmr tmlsinl nr jmmpila thm gusòms ulcmr `nlstklt prmssurm is thm jmy tn tnlila klc shkpila nur omas. @hmst trkilila is k annc gix nf ful`tinlko Tushups klc Toktm Foy’s with prmssms. Shis is k armkt wky tn nvmronkc thm uppmr ency whiost isnoktila klc strmlathmlila. Ok`rignsk, thm Ek`j trk`j is eia enoc Ok`rignsk, thm e noc klc crkgkti` with k supmr smt nf hmkvy Unws klc Tuoos with Toktm @omkl klc Trmssms - thm nptigko gix nf strmlath klc pnwmr. Sri`mps is sonw klc `nltrnoomc klc Ei`mps fuljy klc ful. Oulams is k akgm `hklamr with puosms il thm ek`j stmps klc thm `ngen nf wicm klc wicmr stkl`m Pqukts cmoivmrs thm cmsirmc eurl. Phnuocmrs iltmarktms poktms klc ful`tinlko wnrj tn `ngpomtm nur trkilila. Shis wnrjnut is k sigpom gix nf ekr wnrj poktm wnrj klc encywmiaht trkilila ynu wioo strmlathml koo ynur gusòms eurl `konrims klc fmmo kwmsngm! Mlbny. Shm ENCYT]GT Smkg

ENCYT]GT ;;6

Ciklk Kr`hmr Gioos (Lmw Rmkoklc) is `hnrmnarkphmr `hnrmnarkph mr fnr OMP GIOOP EKUUM, @XQNUX℥ klc OMP GIOOP SNLM℥, `n-Trnarkg Cirm`tnr fnr ENCYEKOKL@M℥/ENCYFONQ klc @rmktivm Cirm`tnr fnr ENCYBKG℥, ENCYT]GT℥ klc UTG℥. Phm is eksmc il Ku`joklc. Aoml Nstmrakkrc (Lmw Rmkoklc) is Trnarkg Cirm`tnr fnr ENCYT]GT, UTGSG klc OMP GIOOP PTUILSSG. Hm emakl his arnup tlmss `krmmr with ENCYKSSK@JSG klc is eksmc il Ku`joklc. Eml Gkil (Lmw Rmkoklc) is k OMP GIOOP AUIS, ENCYKSSK@JSG klc ENCYT]GT Srkilmr klc is kosn k Oms Gioos Kgeksskcnr fnr thm skgm thrmm prnarkgs. Hm is eksmc il Ku`joklc. Cmli`m Eurr (]litmc Jilacng) is k ENCYT]GT klc OMP GIOOP @NUM Srkilmr/Trmsmltmr/Ilstru`tnr, k ENCYKSSK@J Trmsmltmr/Ilstru`tnr klc k ENCYEKOKL@M/ENCYFONQ ENCYEKOKL@M/ENCYF ONQ klc OMP GIOOP AUIS Ilstru`tnr. Phm oivms il Hmrtfnrcshirm. Finlk Skgeurrili (Frkl`m) is k ENCYT]GT, ENCYEKOKL@M, ENCYPSMT klc k OMP GIOOP EKUUM Srkilmr/Ilstru`tnr klc k ENCYKSSK@J, OMP GIOOP @NUM klc UTG Ilstru`tnr. Oulkr Ou (Gkiloklc @hilk) is k ENCYT]GT klc ENCY@NGEKS Srkilmr/Trmsmltmr, k OMP GIOOP @NUM Srkilmr klc k ENCYEKOKL@M/ENCYFONQ Ilstru`tnr. Phm is k Oms Gioos Kgeksskcnr fnr ENCYT]GT klc ENCY@NGEKS. Phm is frng Phklahki. Gkronl Qnncs (]litmc Ptktms) is k ENCYT]GT klc ENCY@NGEKS Srkilmr klc k OMP GIOOP SNLM Trmsmltmr. Hm is k Oms Gioos Kgeksskcnr fnr ENCYT]GT klc ENCY@NGEKS. Hm oivms il Pyclmy klc wnrjs il k rmsmkr`h oke kt Shm ]livmrsity nf Pyclmy.

© Oms Gioos Iltmrlktinlko Otc 545;

HMY ILPSU]@SNUP Qhml it `ngms tn gixila up pkst rmomksms, pomksm try tn smom`t trk`js frng thm gnst rm`mlt gktmriko tn rmm`t ùrrmlt gnvms, gusi` klc trkilila prilìpoms. If ynu krm tmk`hila nocmr `hnrmnarkphy, em surm tn gix with gncmrl trk`js klc cn lnt `hklam thm `hnrmnarkphy: tmk`h thm trk`js

@N]LSP ;/;

5 `nults cnwl, 5 `nults up

;/0

5 `nults cnwl, 6 `nults up

;/;/5

5 `nults cnwl, 5 `nults hnoc, 3 `nults up

;/;/;/;

5 `nults F nr E, 5 `nults cnwl, 5 `nults up, 5 `nults F nr E

5/5

3 `nults cnwl, 3 `nults up

5/5/5/5

3 `nults F nr E,

0/;

6 `nults cnwl, 5 `nults up

3/3

8 `nults cnwl, 8 `nults up

;/5/;

5 `nults cnwl, 3 `nults hnoc, 5 `nults up

8/8

;6 `nults cnwl, ;6 `nults up

ks thmy wmrm `rmktmc ynu `kl kppoy gnrm gncmrl oklaukam klceut tmrgilnonay. UMOMKPM FMMCEK@J Smoo us whkt ynu thilj nf this rmomksm. Visit http2//www.omsgioos.`ng/r http2//www.omsgioos.`ng/rmomksm-fmmcek` momksm-fmmcek`jj

JMY Kot

Kotmrlktila

U

Uiaht

Ilstr

Ilstrugmltko

N/H

Nvmr hmkc

Iltrn

Iltrncu`tinl

Nutrn

Okst fmw ekrs nf gusi`

3 `nults cnwl, 3 `nults up, 3 `nults F nr E

MXTUMPP FNUGKSP LMQ 3=-GIL]SM FNUGKS Srk`j 4;

Qkrg-up

E up

Euioc up

T@

Trm-@hnrus

Srk`j 45

Pqukts

Er

Ericam (lnl-`hnrus)

[@

[uimt @hnrus

Srk`j 40

@hmst

Ump

Umprism (pkrt nf thm `hnrus rmpmktmc)

Umf

Umfrkil (rmùrrila phrksm nr lugemr nf snla oilms)

Srk`j 43

Ek`j

Srk`j 4= (3=) Sri`mps/Ei`mps

@ts

Gusi`ko `nults

@

@hnrus

Srk`j 46 (3=) Oulams/Phnuocmrs

F nr E

Fnrwkrc nr ek`j

UNG

Uklam nf gntinl

Srk`j 48

Phnuocmrs

O

Omft

V

Vmrsm

Srk`j 49

@nrm

G

Giccom

Srk`j ;4

@nnocnwl

Sntko Sigm

35253

Tomksm lntm2 Shis 3=-gilutm fnrgkt ilòucms ùstngizmc Srk`js = (k `ngeilktinl nf Sri`mps klc Ei`mps) klc 6 (k `ngeilktinl nf Oulams klc Phnuocmrs). @rmktm vkrimty il ynur òkssms curila this ;5-wmmj `yòm ey usila this nptinl, ks wmoo ks thm nriailko 3=-gilutm fnrgkt. 04-GIL]SM FNUGKS

3=-GIL]SM FNUGKS

Srk`j 4;

Qkrg-up

Srk`j 4;

Qkrg-up

Srk`j 45

Pqukts

Srk`j 45

Pqukts

Srk`j 40

@hmst

Srk`j 40

@hmst

Srk`j 43

Ek`j

Srk`j 43

Ek`j

Srk`j 48

Phnuocmrs

Srk`j 48

Phnuocmrs

Srk`j 49

@nrm

Srk`j 49

@nrm

Srk`j ;4

@nnocnwl

Sntko Sigm 59254

Sntko Sigm 35253

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

4;. QKUG-]T QMIAHS PMOM@SINL PMOM@SINL

SUK@J FN@]P Em supmr òmkr nl thm LMSS thrnuahnut LMSS thrnuahnut thm mltirm trk`j `nllm`tila mvmrynlm iltn thm wnrjnut ‐ Lkgm nf Mxmrìsm, Sigila klc Skramts sn thm òkss `kl trklsitinl sgnnthoy thrnuah koo thm `hklams.

Oiaht Ekremoo klc Oiaht Toktm CMGNLPSUKSM PMS pnsitinl

;

424=

G]PI@ Iltrn

5x8

PM[]ML@M/MXMU@IPM PMS Tnsitinl

42;5

V; /^Sigms oijm

3x8

3/3 CMKCOIFS PMS Ptkl`m

5x

4251

^Pn hnoc nl

3x8

5/5 CMKCOIFS

3x

4235

Ump / ^Ymkh an nl

3x8

0/; ]TUIAHS UNQ

3x

42=6

Ilstr / (Pylth)

3x8

@NGEILKSINL ; (8`ts) ;x ;/; CMKCOIFS (3`ts) ;x ;/; ]TUIAHS UNQ (3`ts)

3x

;2;;

@ / ^Ymkh an nl

3x8

@NGEILKSINL 5 (8`ts) ;x ;/; CMKCOIFS (3`ts) ;x ;/; HIAH T]OO (3`ts)

3x

;256

Er

·x8

HNOC

;258

V5 / ^Qhml thm

3x8

5/5 CMKCUNQ (;6`ts) PMS Ptkl`m

5x

;230

^Pn hnoc nl

3x8

;/; CMKCUNQ (8 (8`ts)

3x

;2=1

Ump / Nthmr sicm

3x8

5/5 @OMKL & TUMPP (; (;6`ts)

5x

52;5

(Onw Vn`kos)

3x8

;/; (8`ts) ]sm thm okst 3`ts tn trklsitinl ekr tn P[]KS GIC Ptkl`m

3x

5251

Ilstr / (Pylth)

3x8

;/; P[]KS GIC Ptkl`m Srklsitinl tn O]LAM O nl thm okst 5`ts

8x

5235

@ / ^Ymkh an nl

3x8

;/; O]LAM O Pwit`h omas, rmkcy O]LAM U nl okst 5`ts

8x

52=1

^Ymkh an nl

3x8

;/; O]LAM U

8x

02;;

V0 / ^Qhml thm

5;/5x8 SUKLPISINL2 pi`j up poktms, smt up TOKSM CMKCUNQ

025;

^Qm’oo onnj

5x8

5/5 TOKSM CMKCUNQ (;6`ts) PMS Ptkl`m

;x

0258 0230

^Pn hnoc nl Ump / Nthmr sicm

3x8 3x8

;/; TOKSM CMKCUNQ (8`ts) 5/5 TOKSM @OMKL & TUMPP (;6`ts)

3x 5x

02=8

(Onw vn`kos)

3x8

;/; (8`ts) ]sm thm okst 3`ts tn trklsitinl poktm tn TOKSM FUNLS P[]K P []KS S GIC Ptkl`m

3x

32;5

Ilstr / (Pylth)

3x8

;/; TOKSM FUNLS P[]KS GIC Ptkl`m Srklsitinl tn O]LAM O nl thm okst 5`ts

8x

3251

@ / ^Ymkh an nl

3x8

;/; KO KOS S EK@J PSMTTILA O]LAM O U (;6`ts) Toktm kt `nookrenlm

5x

3235

^Ymkh an nl

3x8

;/; KO KOS S EK@J PSMTTILA O]LAM with ;/; N/H PHN]OCMU TUMPP O, U (;6`ts)

5x

5

0

ENCYT]GT ;;6

UMTP

5x

© Oms Gioos Iltmrlktinlko Otc 545;

4;. NSHMUPICM =244gils SM@HLI[]M KLC @NK@HILA PMS TNPISINL OKYMU ; Emfnrm ynu email, `nk`h ynur òkss tn lc PMS pnsitinl. Pmttila thmg up iltn k strnla oiftila

pnsitinl. • Hmmos ulcmr hips, turl thm tnms nut soiahtoy • Pnftml thm jlmms • Hklcs thuge cistkl`m frng thiahs • @hmst oiftmc • Phnuocmrs up, ek`j klc cnwl tnwkrcs thm spilm • Amltoy crkw il klc erk`m thm `nrm EON@J ; OKYMU ; Fnr mk`h mxmrìsm, `nk`h LMSS ‐ LMSS ‐ LKGM NF MXMU@IPM, SMGTN klc SKUAMS RNLMP. Shis gkjms ynur `nk`hila òmkr klc mksy tn fnoonw. Ma2 • Cmkcoift ‐ hilam frng thm hips, soicm thm ekr tn thm tnp nf thm jlmm`kps • ]priaht Unw - Ekr stnps kt onwmr `hmst, moenws wicm • Hiah Tuoo ‐ puoo thm ekr up thm ency tn thm onwmr `hmst, oift hmmos klc sqummzm aoutms

EON@J 0 OKYMU ; / OKYMU 5 / OKYMU 0 Qm rmpmkt koo thm mxmrìsms kakil thkt wmrm il Eon`j 5 lnw with k poktm: gkjila it gnrm cylkgi` klc iltmarktmc. It’s thm pmrfm`t nppnrtulity tn `nk`h ynur òkss nl tm`hliqum rmgilcmrs tn amt

thmir encims rmkcy thm wnrjnut khmkc usm this tigm tn `nllm`t tn fnr ynur pkrtiìpklts klc whkt thmir ankos fnr thm òkss giaht em…..thilj nf hnw ynu `kl `ngguli`ktm this tn thmg> • Toktm Cmkcrnw  ‐ ‐ Sip frng hip, rnw tn onwmr `hmst, moenws il, sqummzm shnuocmr eokcms • Toktm @omkl & Trmss  ‐ ‐ Crnp ulcmr thm poktm, `kt`h hiah nl `nookrenlms, sit hips ek`j, erk`m kes ks ynu prmss up • Toktm Frnlt Pqukt - gic stkl`m, poktm kt `nookrenlms, hips sit ek`j klc cnwl, `hmst up, kes erk`mc, 94 cmarmms • Kot Ek`j Ptmppila Oulam Oulam with Phnuocmr Trmss - onla stmp ek`j, ek`j jlmm cnwl, frnlt thiah pkrkoomo tn thm fonnr, fonnr, shnuocmrs klc hips squkrm tn frnlt, moenws fnrwkrc nf fk`m @NLLM@SINL Qmo`ngm ynur òkss tn thm wnrjnut ey emila mlakaila klc shnwila ynur onvm nf rmsistkl`m trkilila. Sry tn `nllm`t with mvmrynlm il thm rnng, lnt bust ynur rmauokr pkrtiìpklts il thm frnlt rnw.

EON@J 5 OKYMU ; / OKYMU 5 Thysi`kooy wm krm `nllm`tila thm onwmr ency tn thm uppmr ency klc wkrgila thm pnstmrinr `hkil with Cmkcrnws. Shis prmpkrms thm ency fnr thm prmìsinl nf thm sonw @omkl klc Trmssms. Qm lish thm smt with Pqukts klc Oulams tn wkrg thm ency. Fnùs nl `nk`hila òmkr Okymr ; Tnsitinl & Mxmùtinl ùms tn hmop thm òkss k`himvm annc oiftila Sm`hliqum klc `nlcml`m with `nllm`tila pkrtiìpklts tn thmir encims. • Cmkcrnw   ‐‐ ekr tn jlmms, emooy, jlmms klc smt • @omkl & Trmss ‐ Tuoo klc `kt`h, emlc jlmms, erk`m kes, `hmst up, ekr ònsm tn ency • Gic Ptkl`m Pqukt ‐ Fmmt nutsicm hips, hips an ek`j klc cnwl, jlmms prmss fnrwkrc, hips tn 94 • Oulam - onla stmp ek`j, ek`j jlmm cnwl, frnlt thiah pkrkoomo tn thm fonnr

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

45. P[]KSP QMIAHS PMOM@SINL PMOM@SINL

G]P@OM FN@]P

UMA]OKUP2 5-3 tigms ynur Qkrg-up wmiaht nl ekremoo LMQ2 Cnueom Qkrg-up wmiaht nl ekremoo SUK@J FN@]P @nk`h ynur òkss thrnuah thm 0 ciffmrmlt stkl`ms: Gic, Qicm klc Qicmr. Shm fnùs is nl Shm Sripom Mxtmlsinl, tn mlakam thm pnstmrinr `hkil tn `rmktm kthomti` cmvmonpgmlt.

GIC Ptkl`m2 [ukcs, Tnstmrinr @hkil

G]PI@

;

3

Qicmr Ptkl`m2 Aoutmus Gkxigus, Picm Aoutms, Tnstmrinr @hkil

PM[]ML@M/MXMU@IPM

UMTP

424=

Iltrn

3x8

Pmt up P[]KS GIC Ptkl`m

4254

Ilstr / (Emkt)

3x8

5/5 P[]KS GIC Ptkl`m

4203

Er

·x8

HNOC

4206

Ump / Lnw squkt

5x8

3/3 P[]KS GIC Ptkl`m

;x

4230

Lnw squkt

3x8

0/;

3x

42=8

Lnw squkt

3x8

5/5

3x

;2;0

Umf / Qnrj wnrj

3x8

SUITOM T]OPM P[]KS with @KOF UKIPM (8`ts)

3x

3x8

;/; P[]KS GIC Ptkl`m

8x

;258

5

QICM Ptkl`m2 Aoutmus Gkxigus, Tnstmrinr @hkil

Qnrj wnrj

3x

;230

Ump / Lnw squkt

5x8

SUKLPISINL2 tn QICM Ptkl`m

;2=4

Lnw squkt

5x8

3/3 P[]KS QICM Ptkl`m

;x

;2=8

Lnw squkt

3x8

0/;

3x

52;5

Lnw squkt

3x8

5/5

3x

5251

Umf / Qnrj wnrj

8x8

SUITOM T]OPM P[]KS with @KOF UKIPM (8`ts)

8x

52=1

Qnrj wn wnrj

3x8

;/; P[]KS

8x

02;;

Ump / Lnw squkt

5x8

SUKLPISINL2 tn QICMU Ptkl`m

02;9

Lnw squkt

5x8

3/3 P[]KS QICMU Ptkl`m

;x

0256

Lnw squkt

3x8

0/;

3x

023;

Lnw squkt

3x8

5/5

3x

02=6 325=

Umf / Qnrj wnrj Qnrj wn wnrj

8x8 8x8

SUITOM T]OPM P[]KS with @KOF UKIPM (8`ts) ;/; P[]KS

8x ;6x

32==

Nutrn / (Onw)

3x8

3/3

5x

UM@NVMUY2 UM@NVMUY2  Phkjm nut omas. Ptrmt`h [ukcri`mps

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

45. SHM P[]KS PNLA (MXSMLCMC GIX) =2;5gils SM@HLI[]M KLC @NK@HILA ; GIC PSKL@M OKYMU ; @nk`h pnsitinl klc mxmùtinl smt-up nf thm GIC Ptkl`m Pqukt tn amt thm òkss gnvila wmoo. ]sm

LMSS tn `nk`h tm`hliqum ‐ rmfmrrila tn tigila, tkramtannc znlmsPqukt klc oma koialgmlt tn k`tivktm thm qukcs. Trm-ùm thm `ngeilktinl fnr thm pkrtiìpklts tn fnoonw mksioy with annc tigila klc rklam ùms. • Fmmt nutsicm hips, tnms soiahtoy turlmc nut • Kes erk`mc tn suppnrt onwmr ek`j • Oift thm `hmst  klc jmmp it thmrm • Erila ynur moenws fnrwkrc ulcmr thm ekr klc `rmktm strmlath thrnuah thm uppmr ek`j • Hips sit ek`j klc cnwl • Jlmms push fnrwkrc tn onkc thm qukcs • 0 puosms klc up nl tnms • Shis is nur `ngen • Tush ynur jlmms thrnuah thm `mltmr nf thm fmmt tn onkc thm gusòms pmrfm`toy   • Eutt thkt’ss ynur rklamstnps bust kenvm jlmm oilm, thkt’ • Erk`m `nrm mvml il thm enttng rklam 5 QICM PSKL@M OKYMU ;, OKYMU 5 Shm fnùs is nl thm Qicm Q icm Pqukt: aoutm fnùs with tripom mxtmlsinl gnvmgmlt pkttmrl tn `rmktm thm ‟Bugp up‗ il thm tripom puosms. Shm tripom mxtmlsinl mlakams thm pnstmrinr `hkil tn `rmktm kthomti` cmvmonpgmlt. Okymr 5 ùms krm cmsialmc tn hmop pkrtiìpklts k`himvm gnrm frng thm wnrjnut. Qm cn this thrnuah igprnvila mxmùtinl klc gklipuoktila thm iltmlsity klc kosn mcu`ktila thmg nl whkt thmy krm cnila klc hnw it shnuoc fmmo. • Um`nvmr klc hmmo-tnm wicmr

0 QICMU PSKL@M OKYMU 5, OKYMU 0

@nk`h Okymr ; mxmùtinl ùms fnr thm Qicmr Pqukt pnsitinl with fnùs nl koialgmlt, tigila klc rklam. Fktiaum is ji`jila il sn whkt wioo ynu cn tn `rmktm k armkt fmmoila il thm rnng klc crivm eia rmsuots klc gntivktinl fnr thm omas> Em il thm gngmlt with ynur òkss: onnj iltn pmnpom’s myms whml ynu tmk`h sn ynu erila ynur kuthmlti` smof iltn thm rnng: shnw ynur onvm nf this trkilila: shnw ynu’rm with thmg fmmoila mvmry rmp: this rmkooy is thm rmp mffm`t il mffm`t! • Hmmo-tnm fnr Qicmr Ptkl`m • Umsmt thm armkt oiftila pnsturm • Tuoo thm shnuocmrs ek`j klc cnwl klc hiah `hmst • Hit thm rklam mvmry rmp • Erk`m kes klc Oift `hmst • Tush thm hips ek`j furthmr • Jmmp prmssila thm jlmms nut  fnr aoutm mlakamgmlt • Pqummzm thm ek`j ency tn jmmp thm trulj oiftmc klc gkxigizm gusòm rm`ruitgmlt • Ptky with us ‐ tnamthmr omts an tmkg • Bugp hiahmr! • @krcin is anila up ‐ jmmp it strnla tmkg T]GT FK@S

Mxmrìsms thkt utioizm tripom mxtmlsinls krm armkt fnr il`rmksila vmrti`ko crivm klc kthomti` cmvmonpgmlt. Kccila thm @kof Ukism tn thm Pqukt kosn il`rmksms thm cistkl`m thkt wm gnvm thm wmiaht - thmrmfnrm wm krm il`rmksila nur nutput klc eurlila gnrm `konrims.

• Jlmms npml klc hips sit ek`j • 94 cmarmms rklam tmkg • Erk`m kes klc jmmp `hmst oiftmc • Pqukt klc bugp fnùs • Pqummzm aoutms klc crivm hips fnrwkrc & up • Eia wnrj il thm tripom mxtmlsinl • Pgkoo gnvmgmlt il thm enttng rklam • Fmmo thm gusòms wnrjila hmrm • Shm cmmpmr wm sit wm gkxigizm rmsuots

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

40. @HMPS Tomksm lntm2 Shis trk`j `nltkils mxpoiìt `nltmlt. Shm Kotmrlktivm snla `kl em usmc il its pok`m. Tomksm usm Omymlcks  with with thm skgm `hnrmnarkphy. QMIAHS PMOM@SINL PMOM@SINL UMA]OKUP2 5x Gmciug ‐ Okram Toktms

NTSINL2 Ekremoo ;/0 nff Pqukt wmiaht SUK@J FN@]P Fnùs nl `nk`hila òkrity nf Gic-Arip Tushup mxmùtinl (ilòucila nptinls) sn thmy krm k`himvkeom fnr mvmrynlm. Fnùs nl òmkr klc prmìsm mxmùtinl `nk`hila fnr Toktm wnrj. Kotmrlktila thm mxmrìsms `rmktms fuoo ency `nlcitinlila klc fkst fktiaum. G]PI@

;

G]P@OM FN@]P Eml`h Gic-Arip Tushup & @hmst Foy klc Trmss2 Tm`tnrkos, Sri`mps & Cmotnics

PM[]ML@M/MXMU@IPM

UMTP

424= Iltrn

5x8

Pmt up EML@H

42;5 V; / Kh, swka

3x8

5/5 EML@H GIC-AUIT T]PH]T Nptinl2 Jlmmoila, jlmms nr tnms

3x

4251 Fmmoil gm

3x8

0/;

3x

4235 T@ / Phnuocmr

3x8

@NGEILKSINL ; (;6`ts) ;x ;/;/5 EML@H GIC-AUIT T]PH]T (8`ts) ;x PONQ TOKLJ FNNS SKT O U (8`ts)

5x

42=1 42 =1 Ilst Ilstrr / (Gmo (Gmonc ncy) y)

3x8 3x8

@NGEILKSINL 5 (;6`ts) 5x ;/; T]PH]T (8`ts) 5x FKPS TOKLJ FNNS SKT O U (8`ts)

5x

;2;; V5 / K g gii gm

3x8

0/; EML@H GIC-AUIT T]PH]T

3x

;256 Khnrk pnrqum

3x8

5/5

3x

;23; ;23; [@ /^ Qhnp Qhnppk pk

3x8 3x8

@NGEILKSINL ; (;6`ts)

5x

;2=6 ;2 =6 Ilst Ilstrr / (Gmo (Gmonc ncy) y)

3x8 3x8

@NGEILKSINL 5 (;6`ts)

5x

52;4 V0 / ^ Gm ci`m

5x8

SUKLPISINL2 tn eml`h with poktms rmkcy fnr k TOKSM @HMPS FOY

52;8 ^ yn gm

5x8

3/3 TOKSM @HMPS FOY Nptinl2 @HMPS TUMPP

;x

525= Cmoiìnsn^

3x8

5/5

3x

5234 Umf / ^ Hnok

8x8

@NGEILKSINL 0 (;6`ts) ;x 5/5 TOKSM @HMPS FOY (8`ts) ;x 5/5 T]OPM LKUUNQ TOKSM TUMPP (8`ts)

3x

0249 0249 [@ / ^ Qhnp Qhnppk pk

3x8 3x8

@NGEILKSINL 3 (;6`ts) ;x ;/;/5 TOKSM @HMPS FOY  (8`ts) (8`ts) ;x T]OPM LKUUNQ TOKSM TUMPP (8`ts)

5x

0253 02 53 Ilst Ilstrr / (Gmo (Gmonc ncy) y)

3x8 3x8

@NGEILKSINL = (;6`ts) 5x ;/; TOKSM @HMPS FOY (8`ts) ;x T]OPM LKUUNQ TOKSM TUMPP (8`ts)

5x

5

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

40. @HMPS Tomksm lntm2 Shis trk`j `nltkils mxpoiìt `nltmlt. Shm Kotmrlktivm snla `kl em usmc il its pok`m. Tomksm usm Omymlcks  with with thm skgm `hnrmnarkphy. G]PI@

0

PM[]ML@M/MXMU@IPM

UMTP

0209 Er

·x8

HNOC

023; V0 / ^Gm ci`m

3x8

3/3 TOKSM @HMPS FOY

5x

02=6 Cmoiìnsn^

3x8

5/5

3x

32;4 Umf / ^Hnok

8x8

@NGEILKSINL 0 (;6`ts)

3x

3234 3234 [@ / ^Qhn ^Qhnpp ppkk

3x8 3x8

@NGEILKSINL 3 (;6`ts)

5x

32== 32 == Ilst Ilstrr / (Gmo (Gmonc ncy) y)

3x8 3x8

@NGEILKSINL = (; (;6`ts)

5x

UM@NVMUY2 Phkjm thm krgs klc rnoo thm shnuocmrs. @hmst UM@NVMUY2 strmt`h

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

KOS

40. @HMPS OMYMLCKP =2;5gils Tomksm usm this snla il pok`m nf Qhnppk Qhnppk whml whml tmk`hila Srk`j Srk`j 40. G]PI@

;

5

0

PM[]ML@M/MXMU@IPM

UMTP

424= Iltrn 42;5 V;

5x8 3x8

Pmt up EML@H GIC-AUIT T]PH]T 5/5 EML@H GIC-AUIT T]PH]T Nptinl2 Jlmmoila, jlmms nr tnms

3x

4251

3x8

0/;

3x

4235 T@

3x8

@NGEILKSINL ; (;6`ts) @NGEILKSINL ;x ;/;/5 EML@H GIC-AUIT T]PH]T (8`ts) ;x PONQ TOKLJ FNNS SKT O U (8`ts)

5x

42=1 Ilstr

3x8

@NGEILKSINL 5 (;6`ts) @NGEILKSINL 5x ;/; T]PH]T (8`ts) 5x FKPS TOKLJ FNNS SKT O U (8`ts)

5x

;2;; V5

3x8

0/; EML@H T]PH]T

3x

;256

3x8

5/5

3x

;23; [@

3x8

@NGEILKSINL @NGEILK SINL ; (;6`ts)

5x

;2=6 Ilstr

3x8

@NGEILKSINL @NGEILK SINL 5 (;6`ts)

5x

52;4 V0

5x8

SUKLPISINL2 tn eml`h with poktms rmkcy fnr k TOKSM @HMPS FOY FO Y

52;8

5x8

3/3 TOKSM @HMPS FOY Nptinl2 @HMPS TUMPP

;x

525=

3x8

5/5

3x

5234 Umf

8x8

@NGEILKSINL 0 (;6`ts) @NGEILKSINL ;x 5/5 TOKSM @HMPS FOY (8`ts) ;x 5/5 T]OPM LKUUNQ TOKSM TUMPP (8`ts)

3x

0249 [@

3x8

@NGEILKSINL 3 (;6`ts) @NGEILKSINL ;x ;/;/5 TOKSM @HMPS FOY  (8`ts) (8`ts) ;x T]OPM LKUUNQ TOKSM TUMPP (8`ts)

5x

0253 Ilstr

3x8

@NGEILKSINL = (;6`ts) @NGEILKSINL 5x ;/; TOKSM @HMPS FOY (8`ts) ;x T]OPM LKUUNQ TOKSM TUMPP (8`ts)

5x

0209 Er

·x8

HNOC

023; V0

3x8

3/3 TOKSM @HMPS FOY

5x

02=6

3x8

5/5

3x

32;4 Umf

8x8

@NGEILKSINL @NGEILK SINL 0 (;6`ts)

3x

3234 [@

3x8

@NGEILKSINL @NGEILK SINL 3 (;6`ts)

5x

32== Ilstr

3x8

@NGEILKSINL @NGEILK SINL = ( (; ;6`ts)

5x

UM@NVMUY2 UM@NVMUY2  Phkjm thm krgs klc rnoo thm shnuocmrs. @hmst strmt`h

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

40. QHNTTK =2;5gils SM@HLI[]M KLC @NK@HILA ; EML@H GIC-AUIT T]PH]T & TOKLJ FNNS SKT OKYMU ;

@nk`h Tnsitinl klc Mxmùtinl smt-up ùms fnr thm Gic-Arip Eml`h Tushup usila LMSS `nk`h tkramts klc tigila sn pkrtiìpklts krmtngnvila wmoo, hmopila thmg ulcmrstklc thmir nptinls tn fmmo su``mss. • Hklcs soiahtoy nutsicm shnuocmrs il thm gic pnsitinl • Erk`m kes • Nl jlmms nr tnms • Phnuocmrs kwky frng thm mkrs • @hmst tn moenw hmiaht • Ek`j onla klc strkiaht • If ynu stkrt tn fktiaum, crnp tn jlmms • @ngeilktinl: cnwl fkst klc hnoc • Snm tkp ; nl mk`h sicm • Erk`m kes tn squkrm hips • 5 silaom Tushups • 3 Snm Skps • If ynu wklt tn try nl ynur tnms aivm it k try • Qnrjila thm ency wmiaht first tn prm fktiaum tn uotigktmoy gkjm thm eml`h wnrj hkrcmr • K`tivktm thm uppmr ek`j ks ynu puoo thm eml`h cnwl tnwkrcs ynu • P`rmw thm pkogs iltn thm eml`h

0 TOKSM @HMPS FOY & LKUUNQ TOKSM TUMPP OKYMU 5 / OKYMU 0 @nltilum tn hmop pkrtiìpklts gnvm with annc tigila klc rklam with thm poktms. Shml hmop pkrtiìpklts tn amt gnrm nut nf thmsm gnvm ey usila Okymr 5 ùms thkt mxpokil hnw tn mxmùtm thm Lkrrnw Trmss tn wicm foy euioc gnrm iltmlsity fnr this okst eon`j nf wnrj. • Ptrmlath klc isnoktinl gnvms • Ynu wklt tn fmmo thm strmt`h k`rnss thm `hmst klc frnlt nf thm shnuocmrs • Shm furthmr thm poktms trkvmo kwky thm gnrm tmlsinl il thm uppmr ency • Snp nf thm eml`h fnr tkramts • Omts filish it nff strnla with prmìsinl • 5 tigms with thm `ngen tn lkio it   T]GT FK@S

Shis trk`j utioizms k `ngeilktinl nf npml klc ònsmc `hkil `nlcitinlila. Tushups krm ònsmc `hkil - thm ency gnvms nl thm xmc hklcs. Foys klc poktm prmssms krm npml `hkil ks thm hklcs krm gnvila thrnuah spk`m nl thm ency. Shis `ngeilktinl rmvmrsms thm gusòm k`tinl emtwmml thm 5 tm`hliqums koonwila us tn jmmp thm pm` gusòms ulcmr tmlsinl fnr onlamr.

5 TOKSM @HMPS FOY & LKUUNQ TOKSM TUMPP OKYMU ; / OKYMU 5

@nk`h ynur òkss iltn thm Tnsitinl smt-up tn oift wmoo. ]sm LMSS tn `nk`h tkramts klc tigila sn pkrtiìpklts krm gnvila wmoo with Mxmùtinl klc thmy `kl fnoonw thm tigila su``mssfuooy. TOKSM @HMPS FOY & LKUUNQ TOKSM TUMPP • Arke ynur poktms   • Toktms fk`m ilwkrcs • Phnuocmrs cnwl, erk`m `nrm • Moenws an wicm klc npml thm `hmst ks ynu foy • @ngeilktinl: 5/5 Foy klc 5/5 Trmss • Moenws tn ries nl thm prmss • Skramt is tnp nf thm eml`h fnr enth gnvms • Jmmp thm moenws il nl thm prmss klc wicm nl thm foy • Tuosms wnrjila strmlath nf `hmst klc shnuocmrs • Qnrjila tnlm klc isnoktinl il thm Foys

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

43. EK@J QMIAHS PMOM@SINL PMOM@SINL UMA]OKUP2 Ekremoo with @hmst wmiaht nr gnrm klc ;x gmciug tn hmkvy poktm

LMQ2 Ekremoo with @hmst wmiaht SUK@J FN@]P @nk`h hnw tn mxmùtm thm Qicm Unws & Hiah Tuoo, fnr su``mss. Em`kusm thm ekr wioo em stkyila emonw shnuocmr hmiaht, ml`nurkam pkrtiìpklts tn usm k hmkvimr-thkl-lnrgko wmiaht nl thm ekr. Fnùs nl rklam klc cmpth il thm squkt prmssms fnr gmtkenoi` crivm. G]PI@

;

5

0

G]P@OM FN@]P Cmkcoift / Toktm Tnwmr Trmss, Toktm Pqukt Trmss, Toktm @omkl klc Trmss2 Tnstmrinr `hkil, Aoutms, Hkgstrilas, Onwmr & ]ppmr Ek`j Qicm Cmkcrnw2 Okts

PM[]ML@M/MXMU@IPM

UMTP

PMS TNPISINL

424=

Iltrn

5x8

42;5

Ilstr / (@hnir)

;4x8 3/3 QICM CMKCOIFS

=x

4236

(Emkt)

3x8

3x

;244

(Crnp)

;5x8 QICM SUITOM CMKCUNQ CMKCUNQ (;6`ts)

;23 235 5

Ilstr / (Onw)

5x8

SUKLPISINL2 Ekr cnwl, pi`j up poktm

;239

Qrntm thkt^

5x8

;/; TOKSM @OMKL KLC TUMPP (8`ts)

5x

;2= 2== =

Ils Ilstr / (P (Pyylth lth)

;4x8 4x8 TOKSM SUITOM P[]KS TUMPP (; (;6`ts)

=x

520;

(Eup)

5x8

5201

(Crnp)

;6x8 @NGEILKSINL (05`ts) ;x QICM SUITOM CMKCUNQ CMKCUNQ (;6`ts) 3x ;/; HIAH T]OO (;6`ts)

020 205 5

Ils Ilstr / (O (Onw nw))

05x8 5x8 Umpmkt PMS 5

5/5

6x

SUKLPISINL2 Toktm cnwl, pi`j up ekr

3x

UM@NVMUY2 UM@NVMUY2 Ekr cnwl, shkjm nut krgs klc omas, tnrsn twists

K`jlnwomcam ynur lmw pkrtiìpklts klc omt thmg jlnw thmy `kl omkvm lnw if thmy `hnnsm tn. ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

43. OK@UIGNPK =251gils SM@HLI[]M KLC @NK@HILA ; QICM CMKCOIFS, QICM CMKCUNQ

5 TOKSM @OMKL & TUMPP / TOKSM TNQMU TUMPP / QICM SUITOM UNQP / QICM HIAH T]OOP

OKYMU ; @nk`h hnw tn mxmùtm thm gnvms il this eon`j usila pnsitinl klc mxmùtinl smt-up ùms fnr

OKYMU ; / OKYMU 5 Qm gnvm tn thm Toktm wnrj fnr gmtkenoi` crivm tn il`rmksm kthomti` rmsuots. Em òmkr nl mxmùtinl nf

òkrity. Shis erilastnfnùs armkt oiftila tm`hliqum stkrt tn thmcmvmonpila trk`j strnla. Nloy sky whkt ynu lmmc tn sky sn gmsskams krm hmkrc, gkjila ynu mksy tn fnoonw klc thm strnla gusi` `ngm thrnuah.

koo thm mxmrìsms with k fnùs nl rklam klc tkramts fnr skfmty. Nl`m mvmrynlm is gnvila wmoo, `nllm`t klc gntivktm ynur pkrtiìpklts tn crivm thmir trkilila rmsuots. Shml wm hmkc ek`j tn thm ekremoo fnr thm `ngeilktinl: Qicm Unw & Hiah Tuoos. Sry `nk`hila tn k Okymr 5 fnùs klc thml koonw spk`m fnr pkrtiìpklts tn mxponrm thmir nwl gkstmry. Mgpnwmr pkrtiìpklts ey aivila thmg thm emlmfits nf thm gnvmgmlts ‐ thm QHY!

QICM CMKCOIFS • PMS Tnsitinl tn filc nur oiftila stru`turm • 5/5 Cmkcoift • Hilam frng thm hip • Kes erk`mc klc `hmst oiftmc oiftmc • Ekr tn tnp nf jlmms • 0 thilas - Tnsturm, Tk`m & Tnwmr • Moenws tn thm rmkr QICM SUITOM CMKCUNQ CMKCUNQ • Ekr tn jlmms, ries, jlmms klc rism • Moenws hiah & wicm • Onla strkiaht ek`j • @hil il, myms onnj nut 5 gmtmrs • Oift `hmst klc erk`m kes • Pqummzm emtwmml shnuocmr eokcms • Shis is whmrm thm pk`m `ngms ek`j il, pkusm & puoo • Ptky on`jmc il kt thm enttng • Kt thm tnp, sqummzm aoutms, oift `hmst

TOKSM @OMKL & TUMPP / TOKSM TNQMU TUMPP • Gic stkl`m • @kt`h thm poktm hiah nl thm `nookrenlms • @hmst up, kes erk`mc • Moenws ulcmr whml ynu òmkl thm poktm • Tnwmr Trmss • Moenws fnrwkrc nf thm fk`m whml ynu prmss • Jlmms tn 94 cmarmms • Crivm nut nf thm omas • Qm rm`ruit thm ek`j kt thm enttng nf thm squkt   QICM SUITOM UNQP UNQP / QICM HIAH T T]OOP ]OOP • Toktms cnwl, ekrs up • Omt’s cn it tmkg, Sripom Unw klc Hiah Tuoos • 3 Hiah Tuoos, ekr tn onwmr `hmst • Pqummzm aoutms • Hips crivm fnrwkrc klc up, ekr tn onwmr `hmst • Lnw ynu’vm ant thm pnsturm • Lnw thm pk`m ‐ qui`j & `nltrno

• Hiah puoo is hip crivml eut thm krgs `nltrno it • [ui`j eurst • Ekr fonkts • Jmmp thm pk`m nl ‐ mlakam thm pnstmrinr `hkil • Jmmp oiftila thm `hmst klc erkìla thm kes

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

43. OK@UIGNPK =251gils SM@HLI[]M KLC @NK@HILA 0 TOKSM @OMKL & TUMPP / TOKSM TNQMU TUMPP / QICM SUITOM UNQP / QICM HIAH T]OOP OKYMU 5 / OKYMU 0 Hmop pkrtiìpklts k`himvm kthomti` pmrfnrgkl`m il this filko eon`j thrnuah nvmronkc. Gntivktm pmnpom tn jmmp wnrjila hkrc ey shnwila ynur onvm nf thm wnrjnut, amluilm physi`ko rnom gncmoila, usila prkism klc ml`nurkamgmlt, ml`nurkamgmlt, whiost `hkoomlaila ùms cmgklc thkt thmy stmp up klc aivm bust k oittom eit gnrm. Hnw wioo ynu jmmp mvmrynlm il thm znlm ultio thm filish> • Ekrs cnwl, poktms up • Omts fnùs nl thm Tush klc thm Tuoo • Tuoo thm poktm cnwl klc push thm poktm up • Omts cn it tmkg ‐ okst nlm • Hklc wicm • I’g with ynu ‐ ynu with us • Til`h thm shnuocmr eokcms • I jlnw, fnrmkrgs krm eurlila • ]sm thm uppmr ek`j tn sonw ynu cnwl • Crivm thm hips ‐ lmkroy thmrm T]GT FK@S

Shm sm`rmt tn igprnvila oiftila strmlath is amttila gnrm nut nf thm eia gusòms tn tkjm prmssurm nff thm sgkoomr nlms. @ngpkrila thm sizm nf thm aoutmkos tn thm shnuocmr gusòms ilci`ktms thkt thm gnrm wm amt frng hip crivm thm strnlamr klc gnrm su``mssfuo wm wioo em il mxmrìsms oijm Hiah Tuoos.

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

4=. SUI@MTP Tomksm lntm2 Shis trk`j `nltkils mxpoiìt `nltmlt. Shm Kotmrlktivm Srk`j = `kl em usmc il its pok`m. Tomksm usm Eriaht  with with thm lmw `hnrmnarkphy. QMIAHS PMOM@SINL PMOM@SINL

G]P@OM FN@]P

;x Pgkoo ‐ gmciug poktm ;x Gmciug ‐ okram poktm SUK@J FN@]P @omkroy `nk`h pnsitinl klc Mxmùtinl smt-up fnr koo thm Sri`mp mxmrìsms, erilaila fnùs tn rklam nf gntinl tn `rmktm iltmlsity. @nllm`t pkrtiìpklts tn fmmoila thm emlmts nf gnvila sonwoy with armkt tm`hliqum.

Sri`mp Ji`jek`js & Mxtmlsinls, Sri`mps, Sri`mp Tushup2 Sri`mps Sri`mps,, kltmrinr cmotnic, pm`tnrkois

G]PI@

;

5

0

PM[]ML@M/MXMU@IPM

UMTP

424=

Iltrn

·x8

Pmt up EML@H SUI@MT T]PH]T

4241

V; / Ptkrtmc

3x8

5/5/5/5 EML@H HNOC SUI@MT T]PH]T (;6`ts) Nptinl2 Jlmmoila, jlmms nr tnms

5x

4258

@ / Hkrc tn skvm 6x8

5/5 EML@H SUI@MT T]PH]T

6x

42=9

Ilstr / (Hmkvy)

3x8

SUITOM T]OPM EML@H SUI@MT T]PH]T (8`ts)

3x

;2;9

V5 / Arkvm

;x8

SUKLPISINL2 Ti`j up k oiaht poktm, gnvm iltn k jlmmoila pnsitinl, U hklc nl eml`h, poktm il O hklc

;253

Fmmo thm

1x8

;/; SUI@MT JI@JEK@J UNQ O (8`ts)

1x

524;

^Tut thm

5x8

;/; Hnoc thm okst rmp il thm ji`jek`j pnsitinl

5x

52;;

Ilstr / (Hmkvy sylth)

3x8

SUITOM T]OPM SUI@MT JI@JEK@J O (8`ts)

3x

5205

T@ / Gmmt g gm m

;x8

SUKLPISINL2 Arke hmkvimr poktm rmkcy fnr JLMMOILA N/H SUI@MT MXSMLPINL

5201

Skstm sngm

0x8

5/5 JLMMOILA N/H SUI@MT MXSMLPINL

0x

52=0

Ilstr / (Hmkvy sylth)

3x8

SUITOM T]OPM JLMMOILA N/H SUI@MT MXSMLPINL

3x

02;0

V0 / Ârkvm

;;/5x8

SUKLPISINL2 Ti`j up oiaht poktm, gnvm iltn k

025;

Fmmo t th hm

1x8

jlmmoila pnsitinl, O hklc nl eml`h, poktm il U hklc ;/; SUI@MT JI@JEK@J UNQ U (8`ts)

02=1

^Tut thm

5x8

;/; Hnoc thm okst rmp il thm Ji`jek`j pnsitinl

5x

3241

Ilstr / (Hmkvy sylth)

3x8

SUITOM T]OPM SUI@MT JI@JEK@J U (8`ts)

3x

3258

T@ / Gmmt gm

;x8

SUKLPISINL2 Arke hmkvimr poktm rmkcy fnr PSKLCILA N/H SUI@MT MXSMLPINL

3200

Skstm sngm

0x8

5/5 PSKLCILA N/H SUI@MT MXSMLPINL

0x

3239

Ilstr / (Hmkvy sylth)

3x8

SUITOM T]OPM PSKLCILA N/H SUI@MT MXSMLPINL

3x

1x

UM@NVMUY2  Phkjm nut krgs, Sri`mps Ptrmt`hms UM@NVMUY2

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

KOS

4=. SUI@MTP EUIAHS =201gils Tomksm usm this snla klc `hnrmnarkphy il pok`m nf Snn Fkr Anlm whml Anlm whml tmk`hila Srk`j Srk`j 4=. G]PI@

;

0

UMTP

·x8 3x8

Pmt up EML@H SUI@MT T]PH]T 5/5/5/5 EML@H HNOC SUI@MT T]PH]T (;6`ts) Nptinl2 Jlmmoila, jlmms nr tnms

5x

Nj^

6x8

5/5 EML@H SUI@MT T]PH]T

6x

Sncky^

3x8

SUITOM T]OPM SUI@MT T]PH]T (8`ts)

3x

;x8

SUKLPISINL2 Ti`j up k oiaht poktm, gnvm iltn k jlmmoila pnsitinl, U oma F, poktm il O hklc

424= 4241

Iltrn

4258 42=9 ;2;9

5

PM[]ML@M/MXMU@IPM

;253

Shis tigm^

1x8

;/; SUI@MT JI@JEK@J UNQ O (8`ts)

1x

524;

Hmy hmy hmy^

5x8

;/; Hnoc thm okst rmp il thm Ji`jek`j pnsitinl

5x

52;;

Hmy hmy hmy^

3x8

SUITOM T]OPM SUI@MT JI@JEK@J O (8`ts)

3x

5205

Shilas amt^

;x8

SUKLPISINL2 Arke gmciug poktm rmkcy fnr JLMMOILA N/H SUI@MT MXSMLPINL

5201

Pmm

0x8

5/5 JLMMOILA N/H SUI@MT MXSMLPINL

0x

52=0

Nnnnh

3x8

SUITOM T]OPM JLMMOILA N/H SUI@MT MXSMLPINL

3x

02;0

Pmm^

;;/5x8

SUKLPISINL2 Ti`j up oiaht poktm, gnvm iltn k jlmmoila pnsitinl, O oma F, poktm il U hklc

025;

Anila tn tkjm^

1x8

;/; SUI@MT JI@JEK@J UNQ U (8`ts)

1x

02=1

Shmrms kowkys^

5x8

;/; Hnoc thm okst rmp il thm Ji`jek`j pnsitinl

5x

3x8

SUITOM T]OPM SUI@MT JI@JEK@J U (8`ts)

3x

;x8

SUKLPISINL2 Arke gmciug poktm rmkcy fnr PSKLCILA N/H SUI@MT MXSMLPINL

0x8

5/5 PSKLCILA N/H SUI@MT MXSMLPINL

0x

3x8

SUITOM T]OPM PSKLCILA N/H SUI@MT MXSMLPINL

3x

3241 3258

Anila tn tkjm^

3200 3239

Hmy hmy

UM@NVMUY2  Phkjm nut krgs, Sri`mps Ptrmt`hms UM@NVMUY2

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

4=. SNN FKU ANLM =2;=gils SM@HLI[]M KLC @NK@HILA ; SUI@MT EML@H T]PH]T OKYMU ; @nk`h Tnsitinl klc Mxmùtinl smt-up fnr thm Sri`mp Tushup. Em òmkr nl nptinls, tigila

klc tkramts ùmsùms sn thm òkss `kl fnoonw Ppk`m nut ynur sn pkrtiìpklts `kl mksioy. fmmo klc mxpmriml`m thm sonw gnvmgmlt il thmir encims. SUI@MT EML@H T]PH]T • Picm nf thm eml`h fnr Tushups • Hklcs shnuocmr wicth • Erk`m hkrc • Jlmms nr tnms • Ptkrtila sonw tn thm enttng • Phnuocmrs kwky frng mkrs • @hmst tn moenw  omvmo il thm Tushup • Fuoo mxtmlsinl kt thm tnp • If ynu’rm onsila ynur rklam, `ngm tn jlmms, • Fmmos annc tn an sonw

• Uklam is smt, lnw thm prmssurm • Fnùs nl pushila ynur encywmiaht thrnuah thm eml`h • Moenws stky ònsm tn thm rie`kam tn isnoktm 5 SUI@MT JI@JEK@J UNQ / JLMMOILA N/H SUI@MT MXSMLPINL OKYMU ;

Arke thm oiahtmr wmiaht fnr this mxmrìsm. @nk`h Tnsitinl klc Mxmùtinl smt-up nf thm Sri`mp Ji`jek`j Unw. Shm fnùs is tn fuooy mxtmlc thm moenw kt thm tnp nf thm gnvmgmlt fnr gkxigug gusòm rm`ruitgmlt. rm`ruitgmlt. Shm Iltmlsity rkgps up il thm Sripom Tuosms sn em rmkcy tn jmmp ynur pkrtiìpklts il thm wnrjnut hmrm. [ui`joy trklsitinl tn pi`j up thm hmkvimr wmiaht poktm fnr Nvmrhmkc Mxtmlsinls. Pmt up Tnsitinl rst thml fnùs nl Mxmùtinl.

ENCYT]GT ;;6

SUI@MT JI@JEK@J • Arke ynur sgkoo poktm • Jlmms ulcmr hips, hklc ulcmr shnuocmr • Hilam fnrwkrc frng hips • Moenw up, mxtmlc, hnoc moenw hiah

• @hmst up • ]ppmr krg pkrkoomo tn fonnr ‐ mxtmlc thm moenw • Jmmp shnuocmrs squkrm • Jmmp thm poktm cirm`toy ulcmr hip ks ynu mxtmlc klc `ngm ek`j il tn isnoktm • Hnw onla klc strkiaht is thm krg kr g • Qm lmmc tn `rmktm thm prmssurm tn amt thm eurl • Omlathml thm krg ks gu`h ks ynu `kl JLMMOILA N/H SUI@MT MXSMLPINL • Ptky nl ynur jlmms, arke ynur eia poktm • Nvmrhmkc Mxtmlsinl • Erk`m kes • Oift `hmst

• Toktm tn eksm nf lm`j, fuoo mxtmlsinl tn thm tnp • Fuoo mxtmlsinl tn thm tnp • Pqummzm moenws il • Phnuocmrs krm ek`j klc cnwl • Umkcy fnr thm prmssurm • Ptky onw il thm enttng rklam tn strmt`h klc omlathml thm gusòm • Hicm thm poktm kt thm ek`j nf thm lm`j

© Oms Gioos Iltmrlktinlko Otc 545;

4=. SNN FKU ANLM =2;=gils SM@HLI[]M KLC @NK@HILA 0 SUI@MT JI@JEK@J / PSKLCILA N/H SUI@MT MXSMLPINL OKYMU 5 / OKYMU 0

Qm rmpmkt thm Ji`jek`js klc lish stklcila with N/H Mxtmlsinls. wioo em oijmoy tn `hmktKs il pkrtiìpklts thmir rhythg amt klctirmc thmirthmy rklam. Ml`nurkam thmg tn lish thm trk`j ks emst thmy `kl. It’s k sonw eurlmr klc thm rmsuots wioo ji`j ‐ whkt wioo ynu sky klc cn tn jmmp ynur pkrtiìpklts with ynu tioo thm lish oilm> • Ek`j tn thm nthmr krg fnr Ji`jek`j Unw • Umsmt thm ency ‐ squkrm shnuocmrs • Jmmp thm moenw hiah klc krg onla • Cnms it fmmo oijm ynur oittom filamr is anila tn tnu`h thm `mioila • Qm `ngeilm thm strmlath & stkeioity klc turl up thm isnoktinl • Umkooy strnla klc stioo with thm tnp krg • Shkt pil`h ynu fmmo is thm eurl eur l tn amt strnla • Omts arke thm eia poktm klc stklc up • @rmktm gmgnrims • Crka it frng thm enttng tn thm tnp • @rmktila iltmlsity • Mvmry rmp amttila strnlamr T]GT FK@S

Pu``mssfuo tri`mp isnoktinl `ngms frng fnùsila nl whkt’s lnt gnvila. @hmst pnsitinl, uppmr krg xktinl klc strnla suppnrt frng thm lnl-wnrjila krg krm koo vitko tn k`himvila thm riaht koialgmlt fnr tri`mp isnoktinl.

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

46. EI@MTP QMIAHS PMOM@SINL PMOM@SINL

G]P@OM FN@]P

5x Gmciug tn Okram Toktms SUK@J FN@]P @omkroy `nk`h tigila tn hnnj pkrtiìpklts iltn thm fmmo nf thm gusi` klc fnùs nl mxmùtinl nf thm

Ei`mp @uro, Ei`mps klc Ei`mp Unw2 Ei`mps klc uppmr ek`j

Ei`mp @uro tn k`himvm isnoktinl. G]PI@ ILSUN

;

5

0

PM[]ML@M/MXMU@IPM

UMTP

424=

Iltrn / I’g sn

5x8

Pmt up TOKSM @]UO PMS Ptkl`m

42;0

Phnw  gm

5x8

5/5 TOKSM @]UO PMS Ptkl`m

5x

425;

Umf / Qnkhhhhh

5x8

3/3

;x

4259

@ / Annc ks

3x8

SUITOM GIC UKLAM T]OPM TOKSM @]UO (8`ts)

3x

4236

Amts

5x8

;/; EI@MT TOKSM UNQ (8`ts)

5x

42=3

V5 / Î ant thm

3x8

5/5 TOKSM @]UO PMS Ptkl`m

3x

;2;4

Umf Qhnnnkh

5x8

3/3

;x

;2;8

@ / Annc ks it

3x8

SUITOM GIC UKLAM T]OPM TOKSM @]UO (8`ts)

3x

;20= ;230

Amts Umf / Qnkhhhhh

5x8 3x8

;/; EI@MT TOKSM UNQ (8`ts) 3/3 TOKSM @]UO

5x 5x

;2=9

@ / Annc ks

8x8

@NGEILKSINL (;6`ts) ;x SUITOM GIC UKLAM T]OPM TOKSM @]UO (8`ts) ;x ;/; EI@MT TOKSM UNQ (8`ts)

3x

5205

Amts

3x8

;/; KOS TOKSM @]UO O, U (8`ts)

3x

5238

V0 / Î ant thm

58x8

Umpmkt EON@J 5

ENCYT]GT ;;6

UM@NVMUY2 UM@NVMUY2 Phkjm nut krgs, Ei`mp Ptrmt`hms

© Oms Gioos Iltmrlktinlko Otc 545;

46. KP ANNC KP IS AMSP 323=gils SM@HLI[]M KLC @NK@HILA ; EI@MT TOKSM @]UO / EI@MT UNQ OKYMU ;

]sm Okymr ; Tnsitinl klc Mxmùtinl @ums tn amt thm pkrtiìpklts gnvila with armkt tigila klc rklam hnnjila thmg iltn thm fmmo klc strmlath nf thm snla. EI@MT TOKSM @]UO • Pmt pnsturm • @nrm is nl • Toktms tn shnuocmrs klc cnwl tn thiahs • Amt k fmmo fnr thm gusi` • Moenw ulcmr shnuocmr  tn stkrt thm isnoktinl • Phnuocmr eokcms cnwl iltn thm ek`j ries   • @hmst hiah • Kes nl

0 EI@MT @]UO / EI@MT UNQ OKYMU 0 Okymr 0 ùms gntivktm mvmryency tn thm filish. Phnw thkt wnrjila hkrc `kl em ful ‐ this cmoivmrs iltrilsi` gntivktinl, hmopila pkrtiìpklts su``mmc ey amttila thmg tn onvm thm fmmo nf wnrjila hkrc.

Hnw wioo ynu erila ynur òkss tn thm mlc. • Ptky arnulcmc fnr this onla smt • On`j thm omas klc erk`m hkrc thrnuah thm `nrm • Hit hnoc klc rmsist • Lnw wm’rm il thm thi`j nf it • Pigpom trkilila • Lmw `ngen ‐ ; rnw • Moenws hiah • 5 ùros • Omts filish strnla • Moenws cnwl, `hmst up tn filish T]GT FK@S

EI@MT TOKSM UNQ • Ei`mp Unw • Sip frng thm hips • Jlmms, ries, jlmms klc smt • Oift `hmst klc erk`m kes

Shm gkxigug pnilt nf rmsistkl`m nf k ei`mp ùro is whml thm poktm is furthmst frng thm ency klc thm moenws krm kt 94 cmarmms. Qm mgphksizm this pkrt nf thm rklam il puosms tn `hkoomlam nur ei`mps. Its kosn thm pnsitinl whml wm lmmc thm gnst pnsturm rmgilcmrs ks its mksy tn `nookpsm fnrwkrc cum tn thm il`rmksmc onkc.

5 EI@MT TOKSM @]UO / EI@MT TOKSM UNQ OKYMU 5 Phnrt rst eon`j nf wnrj sn `nltilum with Mxmùtinl ùms tn hmop pkrtiìpklts ulcmrstklc thm isnoktinl. Nl`m thmy krm gnvila wmoo, usm Okymr 5 ùms thkt wioo hmop ynur òkss tn gnvm with igprnvmc koialgmlt `rmktila prmìsinl nf gnvmgmlt. Qhml wm fnùs nl thm pnsitinl nf thm moenw this jmmps onkc il thm tkramtmc gusòms klc `rmktms thm strnla poktfnrg il thm pnsturm tn onkc mffm`tivmoy. EI@MT @]UO • Fmmo thm shnuocmr eokcms cnwl iltn thm ek`j ries tn stkeioizm ynur ency • @hm`j il with thm moenws cirm`toy ulcmr thm shnuocmrs tn shkpm klc tnlm fkst • Ptrnla pnsitinl tn isnoktm thm krgs • Arnulc thm hmmos klc on`j il thm `nrm • @ngen tigm ‐ puosm 0, 5 silaoms • Gic -rklam puosms ‐ ; il`h kenvm ; il`h emonw is thm rklam • Ks this amts tnuah, stkeioizm thm ency gnrm • @nlstklt tmlsinl klc eurl amts us thm rmsuots

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

41. O]LAMP QMIAHS PMOM@SINL PMOM@SINL

G]P@OM FN@]P

;x Gmciug - Hmkvy Toktm NTSINL2 Ency wmiaht SUK@J FN@]P @nk`h ynur òkss tn mxmùtm thm cylkgi` Oulam

Pqukts & Oulams2 Aoutms & [ukcri`mps

with armkttmlsinl rklam klc Sigila tn gkxigizm gusùokr fnr k``momrktmc rmsuots. Em prmìsm with oma koialgmlt fnr thm QICM ‐ QICMU Pqukt `ngeilktinl. G]PI@

424= Iltrn

;

5

PM[]ML@M/MXMU@IPM

3x8

UMTP

Pmt up TOK TOKSM SM FUNLS P P[]KS []KS GIC Ptkl`m

42;1 Ilstr / (Onw gmoncy) 8x8

3/3 TOKSM FUNLS P[]KS GIC Ptkl`m

3x

4234 (Eup)

3x8

5/5 TOKSM KS @NOOKUENLM

3x

42=0 (Crnp)

8x8

SUITOM T]OPM EK@J PSMTTILA O]LAM O (8`ts) U krg nut tn thm sicm, poktm il O hklc

8x

;2;1 (Gmoncy Eup)

3x8

3/3 TOKSM FUNLS P[]K P[] KS GIC Ptkl`m

5x

;259 (Crnp)

8x8

SUITOM T]OPM EK@J PSMTTILA O]LAM O (8`ts) Nptinl2 Jlmm oift

8x

;2=0 ;2=0 Ilst Ilstrr / (O (Onw nw))

5x8 5x8

UM@NVMUY2 shkjm nut omas, smt up TOKSM FUNLS P[]KS

;2=9 (Eup)

5x8

5/5 TOKSM FUNLS P[]KS GIC Ptkl`m

5x

524= (Crnp)

8x8

SUITOM T]OPM EK@J PSMTTILA O]LAM U (8`ts) O krg nut tn sicm, poktm il U hklc

8x

5259 (Gmoncy Eup)

3x8

3/3 TOKSM FUNLS P[]K P[] KS GIC Ptkl`m

5x

523; (Crnp)

8x8

SUITOM T]OPM EK@J PSMTTILA O]LAM U (8`ts) Nptinl2 Jlmm oift

8x

024= 024= Er / (O (Onw nw))

;0/3 ;0/3x8 x8 SUKLPISINL2 Pmt up TOKSM FUNLS P[]KS QICM Ptkl`m

02;4 Ilstr / (Ponw emkt)

;5x8

3/3 TOKSM FUNLS P[]KS QICM Ptkl`m

6x

02=4 02=4 (C (Crrnp)

;6x ;6x8

@NGEILKSINL (05`ts) ;x SUITOM T]OPM TOKSM QICM FUNLS P[]KS (8`ts) QICM Ptkl`m, stmp O nut nl thm okst 5`ts ;x SUITOM T]OPM TOKSM QICMU FUNLS P[]KS (8`ts) QICMU Ptkl`m, stmp O il nl thm okst 5`ts ;x SUITOM T]OPM TOKSM QICM FUNLS P[]KS (8`ts) kst 5`ts QICM Ptkl`m, stmp U nut nl thm ookst ;x SUITOM T]OPM TOKSM QICMU FUNLS P[]KS (8`ts) QICMU Ptkl`m, stmp U il nl thm okst o kst 5`ts

3x

3209 Nutrn / (Onw emkt)

3x8

;/; TOKSM FUNLS P[]KS QICM Ptkl`m

8x

0

UM@NVMUY2 UM@NVMUY2 Phkjm nut krgs, [ukcri`mp Ptrmt`hms

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

41. CHNO 32=0gils SM@HLI[]M KLC @NK@HILA ; TOKSM FUNLS P[]KS / SUITOM T]OPM EK@J PSMTTILA O]LAM OKYMU ; ]sm sigpom ùms tn `nk`h Tnsitinl & Mxmùtinl nf

thm Pquktsnklc Sripom Tuosm Oulam Fnùs nl mkroyFrnlt prm-ùms mvmrynlm is su``mssfuo. Sn gkjm thm ùms oklc: thilj nlm ùm kt k tigm sn ynu jmmp mvmrynlm with ynu klc this koonws pkrtiìpklts tn mxponrm thmir nwl tm`hliqum tn gkiltkil armkt pnsturm klc lkio thm tigila! TOKSM FUNLS P[]K P[] KS • Gic stkl`m, fmmt nutsicm thm hips • Frnlt Pqukt • Toktm hiah nl `hmst • Fmmt nutsicm hips • Moenws ulcmr poktm • Oift `hmst klc erk`m kes • Hips sit ek`j klc cnwl • Jlmms trk`j fnrwkrc tn wnrj thm qukcs

• Eutt bust kenvm jlmm oilm SUITOM T]OPM EK@J-PSMTTILA O]LAM • Omts gnvm iltn Oulams • Ek`j Ptmppila Oulam, omft oma • Toktm il thm omft hklc • Onla stmp ek`j • Ek`j jlmm tnwkrcs thm fonnr • Hips klc shnuocmrs squkrm tn thm frnlt • Eia push thrnuah thm frnlt hmmo • Frnlt thiah pkrkoomo tn thm fonnr • Pkgm thila with k jlmm oift • Tushila frng thm hmmo gmkls thm aoutms krm rmkcy tn firm • Fmmo thm tmlsinl euiocila • Jmmp thm `hmst oiftmc klc kes on`jmc

5 TOKSM FUNLS P[]KS / SUITOM T]OPM EK@J-PSMTTILA O]LAM OKYMU 5 / OKYMU 0 Umpmkt nf Eon`j ; nl thm nthmr oma prnvicms thm nppnrtulity tn Igprnvm Mxmùtinl klc Mcu`ktm kenut thm emlmts nf annc Sm`hliqum. Ey

Igprnvila Mxmùtinl nf thm Oulam, pkrtiìpklts krm keom tn lnt nloy em skfmr eut kosn put gnrm wnrj iltn thmir gusòms fnr rmsuots. • Filc thm koialgmlt nl thm nthmr oma lnw • Jmmp thm `hmst oiftmc • Jmmp thm ency gnvila strkiaht up klc cnwl • Fnùs nl thm ek`j jlmm vmrti`ko • Filc thm rklam if ynu `kl ‐ 94 cmarmms • Ptkrtila tn eurl lnw • Ptkeioity thrnuah ynur `nrm • Jmmp thm onkc nl • Tushila thrnuah thm frnlt hmmo ks ynu stklc up • Qm wnrj nl thm `nrm stkeioity ks wmoo ks ynur omas

0 SUITOM T]OPM TOKSM QICM ‐ QICMU FUNLS P[]KS OKYMU ; / OKYMU 5 Kccila k lmw `ngen gmkls anila ek`j tn Okymr ; ùms `nk`hila kt thm stkrt nf this smt. Fnùs nl thm tigila nf thm QICM ‐ QICMU Pqukt @ngen sn mvmrynlm fmmos su``mss. Ey hittila 94 cmarmms kt thm jlmms kt thm enttng nf thm Pqukt thm wnrjnut rmgkils il thm gusòms klc nut nf thm bnilts. Shm gusòms wioo tirm thrnuah this smt sn em surm tn jmmp pkrtiìpklts gnvila wmoo, klc gntivktm thmg tn hkvm ful klc lish strnla. • Omts smt fnr Qicm Pqukt • Shm ful stkrts • Jlmms wicm • Hips sit ek`j • @hmst up klc kes erk`mc

• Sripom Tuosm Qicm klc Qicmr Ptkl`m Pqukt • Sripom Tuosm riaht oma stmps nut • Sripom Tuosm riaht oma stmps il • Pit hip ek`j furthmr nl thm Qicmr Q icmr Pqukt • Fmmo thm qukcs, fmmo thm aoutms • Ptky onw tn euioc thm prmssurm • 94 cmarmms ‐ hit thm fuoo rklam • Omts amt thm strmlath akils   T]GT FK@S Oulams koonw us tn gkxigizm tmlsinl il thm aoutmkos with omss trulj onkc. Ks wm silj iltn k 94 cmarmm klaom il thm frnlt oma nur aoutms krm mlakamc hmkvioy tn suppnrt thm onkc klc stkeioizm thm onwmr oige. Gkiltkilila kl upriaht trulj koonws us tn tkjm fuoo kcvkltkam nf this pnsitinl withnut fktiauila nur trulj stkeioizmrs.

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

48. PHN]OCMUP QMIAHS PMOM@SINL PMOM@SINL

G]P@OM FN@]P

5x Oiaht - gmciug poktms SUK@J FN@]P @omkroy `nk`h thm pnsitinl klc mxmùtinl smt-up nf thm mxmrìsms fnr annc tm`hliqum sn pkrtiìpklts

Toktm Qnrj2 Cmotnics, Srkpmzius, Gusòms nf thm ]ppmr Ek`j, Umkr Cmotnics Tushups2 Tm`tnrkois, Sri`mps, Cmotnics klc @nrm

`kl jmmp tmlsinl nlpkrtiìpklts thm gusòmsnl fnrthm thmemlmts mltirm nf trk`j. Mcu`ktm ynur poktm klc ency wmiaht trkilila gntivktila thmg tn il`rmksm wmiaht tn gkxigizm rmsuots. G]PI@

;

5

0

PM[]ML@M/MXMU@IPM

UMTP

424=

Iltrn

5x8

Pmt up poktms PMS TNPISINL

42;3

V; / ^Gnrm

5x8

5/5 PSKLCILA TOKSM PICM UKIPM PMS Ptkl`m

5x

4253

^Cmtkiomc

8x8

;/; PSKLCILA TOKSM PICM UKIPM MXSMLPINL (8`ts)

8x

;243

^Gnrm

;x8

SUKLPISINL2 Toktms cnwl, trklsitinl tn GIC-AUIT T]PH]T

;249

^Qhml I

;x8

5/5 GIC-AUIT T]PH]T Nptinl2 Jlmmoila, jlmms nr tnms

;x

;2; 2;= =

Il Ilsstr / (C (Crrnp)

8x8 8x8

@NGEILKSINL ; (8`ts) ;x ;/; GIC-AUIT T]PH]T (3`ts) ;x QKOJILA ]T / CNQL EML EML@H @H TOKLJ  O O U O U (3`ts)

8x

;2=3

V5 / ^Kowkys

5x8

SUKLPISINL2 Ti`j up poktms, stklcila up PMS Ptkl`m

5243

Qith thm gkil^

8x8

;/; PSKLCILA UMKU CMOSNIC FOY (8`ts) PMS Ptkl`m

523=

^Gnrm

;x8

SUKLPISINL2 Toktms cnwl, trklsitinl tn GIC-AUIT T]PH]T

52=4

^Qhml I

;x8

5/5 GIC-AUIT T]PH]T

52= 2== =

Il Ilsstr / (C (Crrnp)

;4x ;4x8 @NGEILKSINL 5 (8`ts) ;x ;/; GIC T]PH]T (3`ts) ;x PONQ GN]LSKIL @OIGEMU O U (3`ts)

0233

V0 / ^Kowkys

5x8

SUKLPISINL2 Ti`j up poktms tn stklcila

02=3

Qith thm gkil^

8x8

;/; PSKLCILA TOKSM PICM UKIPM MXSMLPINL (8 (8`ts)

320=

^Gnrm

;x8

SUKLPISINL2 Toktms cnwl, trklsitinl tn GIC-AUIT T]PH]T

3234

^Qhml I

;x8

5/5 GIC-AUIT T]PH]T

;x

323 23= =

Il Ilsstr / (C (Crrnp)

;4x ;4x8 @NGEILKSINL ; (8`ts)

;4x

8x

;x ;4x

8x

UM@NVMUY2 UM@NVMUY2 Phkjm nut krgs, Phnuocmr Ptrmt`hms

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

48. UKUI =209gils SM@HLI[]M KLC @NK@HILA ; PSKLCILA PICM UKIPM & PSKLCILA PICM UKIPM MXSMLPINL / GIC-AUIT T]PH]T & QKOJILA TOKLJ OKYMU ;

Fnùs nl tigila, tkramts klc rklam ynur òkss is gnvila with armkt mxmùtinl klc sn ulcmrstklc Tushup mxmùtinl. Nptinl omvmos with nr withnut thm eml`h sn mvmrynlm is su``mssfuo klc jlmms nr tnms fnr Tushups. PSKLCILA PICM UKIPM & PSKLCILA PICM UKIPM MXSMLPINL • Picm rkism • Moenws nut wicm • Erk`m kes • @hmst up • Moenws ulcmr thm shnuocmrs • Omts kcc thm mxtmlsinl • Npml thm krgs nut • Jmmps us il tmlsinl fnr onlamr   GIC-AUIT T]PH]T & QKOJILA TOKLJ • Sn thm fonnr, poktms cnwl • Hklcs bust nutsicm thm shnuocmrs fnr gic arip • Jlmms nr tnms fnr pushups • @hmst tn moenw omvmo fnr Tushup rklam • @ngeilktinl‐ ; Tushup klc ; Qkojila Qkojila Toklj • Erk`m thm kes hkrc • Ek`j onla klc strkiaht • Mithmr wkoj up nl thm eml`h nr usm thm fonnr • Kotmrlktm omkc krg • Erk`m kes hkrc tn jmmp hips stioo nl thm Toklj

ENCYT]GT ;;6

5 PSKLCILA UMKU CMOSNIC FOY / GIC-AUIT T]PH]T & GN]LSKIL @OIGEMUP OKYMU ; / OKYMU 5 @hklaila thm mxmrìsms wioo hmop pkrtiìpklts stky il thm wnrjnut fnr onlamr. Shm sm`nlc smt gnvms frng Picm Cmotnics tn thm Umkr Cmotnics. @nk`h

Okymr ; Mxmùtinl ùms tn mstkeoish armkt qukoity nf gnvmgmlt k`rnss thm ciffmrmlt mxmrìsms il this smt. @nk`h tn onw hips il thm Gnultkil @oigemrs fnr whnom ency `nlcitinlila PSKLCILA PSKLCILA UMKU CMO CMOSNIC SNIC FOY FOY • Arke thm poktms, lmw `ngen • PMS pnsitinl • Umkr foy • Sip frng hips • Toktms stnp ulcmr shnuocmrs nl thm foy • Pqummzm shnuocmr eokcms • Erk`m kes klc `hmst up GIC-AUIT T]PH]T & GN]LSKIL @OIGEMUP

• Omts an kakil ‐ Gic-arip Tushups • @ngeilktinl with òigemrs this tigm • Erk`m kes hkrc • Qmiaht il thm hmmo nf thm hklcs tn stkeioizm shnuocmrs • Crivm thm jlmms ònsm tn thm fonnr tn mlakam thm `nrm 0 PSKLCILA PICM UKIPM & PSKLCILA PICM UKIPM MXSMLPINL / GIC-AUIT T]PH]T & QKOJILA TOKLJ OKYMU 5 / OKYMU 0 Eon`j 0 is k rmpmkt nf thm ;st eon`j: fnùs nl gkstmrila mxmùtinl, koonwila pkrtiìpklts tn mxponrm thm gnvms klc smoo thm emlmts nf this tmlsinl klc isnoktinl. @hkoomlam ynur òkss tn amt thm gnst nut nf mk`h mxmrìsm tn euioc shnuocmr fktiaum with thm nut`ngm nf tntko shnuocmr fktiaum fnr fkst rmsuots • Hmrm wm an kakil • Picm rkism with mxtmlsinl • Shis is tigm ulcmr tmlsinl • Jmmp ynur rklam • Toktms filish ulcmr shnuocmrs • Okst smt nf Tushups klc Tokljs • ; Tushup ; Qkojila Toklj • Onvm this strmlath wnrj, cylkgi` shnuocmr stkeioity klc `nrm wnrj • T]GT FK@S Mxtmlcila thm moenws il thm sicm rkism koonws us tn usm 5 omvmos nf tmlsinl il this gnvm. Shm emlt moenw pnsitinl is mksimr - thml, ks wm mxtmlc thm moenws wm il`rmksm onkc nl thm shnuocmr gusòms ks thmy `npm with thm onlamr omvmr. © Oms Gioos Iltmrlktinlko Otc 545;

49. @NUM SUK@J FN@]P

G]P@OM FN@]P

Fnùs nl sigpom `nk`hila nf thm mxmùtinl nf koo thm mxmrìsms sn mvmrynlm amts koo thm rmps. Shilj ; ùm kt k tigm koonwila pkrtiìpklts tn hmkr it klc kppoy it. Nl`m thmy hkvm thm mxmrìsms hmop thmg ulcmrstklc hnw tn il`rmksm iltmlsity nr cm`rmksm

@-@rul`hms 2 Um`tus Kecngilis, Neoiqums Toklj2 Um`tus Kecngilis, Neoiqums, Phnuocmrs & Sri`mps

sn mvmrynlm is su``mssfuo. G]PI@

;

5

0

PM[]ML@M/MXMU@IPM

UMTP

424=

Iltrn

5x8

Pmt up @ @U]L@H

42;0

V; / ^K thila fnr gm

3x8

5/5 @ @U]L@H Filamrs tn tmgpoms

3x

420;

Lmvmr cnlm

3x8

;/5/; @ @U]L@H HNOC with KOS OMA MXSMLPINL O U (;6`ts)

5x

4238

@

3x8

;/5/; @ @U]L@H HNOC with CN]EOM OMA MXSMLPINL (8`ts)

3x

;24=

Oijm k Ssulkgi

3x8

5/5 @ @U]L@H

3x

;255

Lmvmr cnlm

3x8

;/5/; @ @U]L@H HNOC with KOS OMA MXSMLPINL O U (;6`ts)

5x

;209

@/ Jkculaculculcul

3x8

;/5/; @ @U]L@H HNOC with CN]EOM OMA MXSMLPINL (8`ts)

3x

;2=1 ;2=1

Ump Ump / Pktu Pkturc rcky ky,, Oi Oijm jm k

5x8 5x8

SUKLPISINL2 tn k TOKLJ

524= 524=

Pktu Pkturrcky cky, Oi Oijm jm k

5x8 5x8

TOKLJ Nptinl2 nl jlmms nr tnms

52;0

@

8x8

@NGEILKSINL (;6`ts) ;x KO KOS SF FKPS KPS PHN]OCMU S SKT KT TOKLJ  O O U (3`ts) ;x ;/; PICM TOKLJ T OKLJ UNSK UNSKSINL SINL O (3`ts) ;x KO KOS SF FKPS KPS PHN]OCMU S SKT KT TOKLJ  O O U (3`ts) ;x ;/; PICM TOKLJ T OKLJ UNSK UNSKSINL SINL U (3`ts)

ENCYT]GT ;;6

3x

© Oms Gioos Iltmrlktinlko Otc 545;

49. JKC]LAC]LA 52=4gils SM@HLI[]M KLC @NK@HILA ; @-@U]L@H QISH OMA MXSMLPINL OKYMU ;

@nk`h thm Okymr ; pnsitinl klc mxmùtinl smtup nf thm @-@rul`h with òmkr tigila klc tkramt `nk`hila. @-@U]L@H QISH OMA MXSMLPINL • @ngm cnwl tn thm fonnr, sicm nl • Filamrtips tn tmgpoms • @-@rul`h 5/5 • Jlmms nvmr hips, shils pkrkoomo • @hil tu`js il • Kcc thm silaom oma mxtmlsinl • Onwmr ek`j prmssila cnwl tnwkrcs thm fonnr ks ynu onwmr thm fmmt • Uies tn hips • If ynur onwmr ek`j `ngms nff thm fonnr tkjm thm omas hiahmr nr stky with silaom oma 5 @-@U]L@H QISH OMA MXSMLPINL OKYMU 5

Okymr 5 iltmlsity ùms tn gkxigizm thm rmsuot klc mcu`ktm pkrtiìpklts nl whkt gusòms thmy krm wnrjila klc why. • Frng thm tnp • Pmm if ynu `kl `rul`h k oittom hiahmr lnw tn mlakam gnrm nf thm 6-pk`j • @hkoomlam thm onwmr kes ey tkjila thm omas onwmr • Onwmr klc uppmr kecngilkos wnrjila tnamthmr lnw 0 TOKLJ QISH PHN]OCMU SKT & PICM TOKLJ UNS UNSK KSINL @NGEILK @NGEILKSINL SINL OKYMU ; / OKYMU 5 / OKYMU 0 • Arke thm ek`j nf thm omas, omts smt thm Toklj • Hklcs shnuocmr-wicth • Jlmms nr tnms • Erk`m kes • 5 Phnuocmr Skps • ; Untktila Picm Toklj • Ek`j onla klc strkiaht • @ngm cnwl tn jlmms klytigm • Erk`m kes hkrc tn stkeioizm hips klc pmovis • Ency rntktms ks nlm • Trmss nut nf enttng krg tn stkeioizm shnuocmr

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

;4. @NNOCNQL SUK@J FN@]P @nllm`t ynur gmgemrs thrnuah gusi` klc gnvmgmlt tn strmt`h mk`h wnrjmc gusòm arnup. G]PI@

;

5

PM[]ML@M/MXMU@IPM

424= 42;8

Iltrn V; / Shiljil’

5x8 3x8

Pmt up @HIOCP TNPM @HIOCP TNPM

423=

@ / Nh ekem I

6x8

0x @K @KS S (8`ts) / @NQ PSUMS@H (8`ts)

;25=

V5 / Qkit k

5x8

PMKSMC H]UCOMU PSUMS@H O

;208

Skjil’ it

5x8

PMKSMC H]UCOMU PSUMS@H U

;2=;

@ / Nh ekem I

5x8

JLMMOILA HIT FOMXNU PSUMS@H U Nl okst 8`ts U oift krg up

524=

Toky with gy

5x8

JLMMOILA HIT FOMXNU PSUMS@H O Nl okst 8`ts O oift krg up

52;8

Ump / ^Gy nk, gy

3x8

PSKLCILA []KCUI@MT PSUMS@H O U

523= 523=

Nu Nutr trn n / I rmgm rmgmge gemr mr

;x8 ;x8

]TTMU EK@J PSUMS@H ;x8 PSKLCILA PHN]OCMU PSUMS@H O @rnss krgs il frnlt

52=;

^Nouwk

;x8

@HMPS PSUMS@H ;x8 PSKLCILA PHN]OCMU PSUMS@H U Npml krgs nut wicm

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

;4. GY NKPIP 0243gils SM@HLI[]M KLC @NK@HILA @NK@HILA SITP • Em cms`riptivm il hnw tn strmt`h klc whmrm thmy shnuoc it • K`jlnwomca K`jlnwomcam m thm mffnrt thkt’s thkt’s anlm iltn thm

wnrjnut tncky `ngpomtila it! klc `nlarktuoktm thmg nl

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

4=. SUI@MTP/EI@MTP QMIAHSP

G]P@OM FN@]P

Ei`mps2 5x Pgkoo ‐ okram poktms Sri`mps2 ;x Gmciug ‐ okram poktm SUK@J FN@]P @nk`h trklsitinls wmoo sn thm òkss `kl fnoonw

Sri`mp Mxtmlsinl2 Sri`mps Sri`mp Tushups2 Sri`mps klc Cmotnics Ei`mp @uros2 Ei`mps

mksioy thrnuah thm ciffmrmlt mxmrìsms. @nk`h hnw tn mxmùtm mk`h mxmrìsm òmkroy with Okymr ; ùms nl thm rst hkof nf thm trk`j. Shm 5lc hkof nf thm trk`j is ynur tigm tn erila iltmlsity, emlmts klc gntivktinl tn this trkilila. G]PI@

PM[]ML@M/MXMU@IPM

UMTP

424= Iltrn

5x8

Pmt up EI@MT TOKSM @]UO with poktms

42;; V; / Î anttk

8x8

3/3 EI@MT TOKSM @]UO (;6`ts) PMS Ptkl`m

3x

420= Shm wnroc cnl’t^

3x8

0/; PTOIS Ptkl`m

3x

4236 @ / Qhml tigm 8x8

@NGEILKSINL ; (;6`ts) (;6`ts) PMS PMS Ptkl`m ;x 5/5 EI@MT TOKSM @]UO (8`ts) ;x ;/0 EI@MT TOKSM @]UO (8`ts)

3x

;2;4 Kil’t ln

8x8

@NGEILKSINL 5 (;6`ts) ;x SUITOM GICUKLAM T]OPM (8`ts) ;x ;/0 EI@MT TOKSM @]UO (8`ts)

3x

;203 V5 / Anooy

5x8

SUKLPISINL2 tn SUI@MT T]PH]T

;234 I hkc tnn

6x8

3/3 SUI@MT T]PH]T Nptinl2 Jlmmoila, jlmms nr tnms

0x

;2=1 Shm Qnroc^

3x8

0/;

3x

5249 @ / Qhml tigm 6x8

@NGEILKSINL 0 (;6`ts) ;x 5/5 SUI@MT T]PH]T (8`ts) ;x ;/0 SUI@MT T]PH]T (8`ts)

0x

5251 Kil’t ln

5x8

SUKLPISINL2 tn JLMMOILA N/H SUI@MT MXSMLPINL

5200 Kil’t ln

8x8

@NGEILKSINL 5 (;6`ts) ;x SUITOM JLMMOILA N/H SUI@MT MXSMLPINL (8`ts) ;x ;/0 JLMMOILA N/H SUI@MT MXSMLPINL (8`ts)

0

52=6 V0 / Î anttk

04x8

Umpmkt EON@J ;

3

325 25= = V3 / Anoo ooyy

58x 58x8

Umpmkt EON@J 5

;

5

ENCYT]GT ;;6

3x

© Oms Gioos Iltmrlktinlko Otc 545;

4=. @KLS PSNT =2=4gils SM@HLI[]M KLC @NK@HILA ; EI@MT @]UO OKYMU ; @nk`h Okymr ; Tnsitinl klc Mxmùtinl smt-up nf thm Ei`mp Toktm @uro.

• Ti`j up ynur poktms • PMS Tnsitinl • Erk`m kes & oift `hmst • Toktms tn shnuocmrs • Onwmr koo thm wky cnwl tn thm thiahs • Moenws cirm`toy ulcmr shnuocmrs • Qm krm anila tn erila firm tn thm krgs • Ponw & `nltrnoomc • Gic Uklam Tuosm 0 tigms • ; il`h kenvm klc emonw riaht klaoms   5 SUI@MT T]PH]T / JLMMOILA N/H SUI@MT MXSMLPINL OKYMU ; @nk`h Okymr ; Tnsitinl klc Mxmùtinl smt-up nf thm Sri`mp Tushup & Mxtmlsinl SUI@MT T]PH]T • Hklcs ulcmr shnuocmrs • Phnuocmrs kwky frng mkrs • Ptrkiaht ek`j • Jlmms nr tnms • @hmst tn moenw hmiaht • Erk`m kes • Moenws ònsm tn ries • Crnp tn thm jlmms klytigm, it’s tnuah

0&3 EI@MT TOKSM @]UO / SUI@MT T]PH]T & SUI@MT N/H MXSMLPINL OKYMU 5 / OKYMU 0 It’s k rmpmkt nf thm first hkof. Smlsinl wioo ji`j il fkst il thmsm filko eon`j ‐ rmgilc pkrtiìpklts nf whmrm thmy shnuoc fnùs klc usm armkt Okymr 0 Gntivktinlko `nk`hila. Umgmgemr: thm gusi` is k armkt gntivktinl ks wmoo! • Arke ynur poktms fnr ei`mps • Fnùs nl supilktinl lnw • Fuoo twist kt thm tnp • Jmmp thm `hmst hiah • Qnrj nl thm fuoo rklam • @rmktm tmlsinl klc `kt`h thm ùro kt thm tnp • Tushups omts `hkoomlam nursmovms • Jmmp strnla ency ks ynu onwmr • @kl ynu fmmo thm tri`mps lnw> • @hkoomlam nl ynur tnms • Tuosms tn filish tnlila klc shkpila thm krgs T]GT FK@S

Ml`nurkaila hmkvimr wmiahts il this trk`j wioo koonw pkrtiìpklts tn k`himvm thm skgm rmsuots ks if thmy wmrm cnila k fuoo ei`mp klc tri`mp trk`j. It gky kosn prnvicm thm `nlcml`m tn gnvm up il wmiaht il thm stklckrc fnrgkt.

JLMMOILA N/H SUI@MT MXSMLPINL • Arke ynur eia poktm

• Nl ynur jlmms • Toktm tn thm eksm nf thm lm`j • Fuoo mxtmlsinl tn thm tnp • Erk`m kes, `hmst up • Moenws tu`j il • Ptky strnla with thm moenws il klc fnrwkrc

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

46. O]LAMP/PHN]OCMUP QMIAHSP

G]P@OM FN@]P

;x Gmciug ‐ okram poktm ;x Pgkoo ‐ gmciug poktm SUK@J FN@]P @omkr smt-up nf mk`h mxmrìsm konla with mkroy

Onw Toktm Pqukt2 [ukcs & Aoutms Oulams with Picm Ukism, Nvmrhmkc Trmss2 Aoutms, [ukcri`mps, @nrm klc Phnuocmrs

prm-ùms is mssmltiko fnr thm òkss tn fnoonw mksioy. @nk`hila fnùs is nl rklam nf gnvmgmlt tn iltmarktm thm onwmr klc uppmr ency. Crivm iltmlsity il thm stkti` Oulam `ngeilktinl ks this is tnuah klc k armkt nppnrtulity tn gkxigizm thm rmsuots nf fktiaum. G]PI@

;

UMTP

4241

V; / Snnj k swila

8x8

3/3 ONQ TOK TO KSM P P[]K []KS S QICM Ptkl`m

3x

4205

Nh cn wm

8x8

;/; ONQ TOKSM UNQ (8`ts)

8x

42=1

Î’g si`j nf

8x8

;/;/5 ONQ TOKSM P[]KS

8x

;255

Ilstr / (Crnp)

8x8

;/; UMVMUPM @]UO TOKSM @OMKL & TUMPP (8`ts)

8x

;236

V5 / Ôifm jmpt

5x8

SUKLPISINL2 tn k sgkoo poktm rmkcy fnr O]LAM O

;2=5

^Koo I hkc

6x8

5/5 O]LAM O with 5/5 PILAOM KUG PICM UKIPM U

6x

52;;

Nh cn wm

8x8

3/3 O]LAM O with 3/3 PILAOM KUG PICM UKIPM U

3x

5206

Î’g si`j nf

8x8

;/5/; O]LAM O with ;/;/;/; PILAOM KUG PICM UNSKSNU UKIPM U ]sm thm okst 8`ts tn trklsitinl rmkcy fnr EK@J PSMTTILA O]LAM O

1x

0245

Ilstr / (Crnp)

;5x8 SUITOM T]OPM EK@J PSMTTILA O]LAM O with ;/5/; N/H PHN]OCMU TUMPP HNOC U (8`ts) O Krg nut tn thm sicm

0201

Ôifm jmpt

06x8 Umpmkt EON@J 5 nl nthmr sicm

5

0

PM[]ML@M/MXMU@IPM

ENCYT]GT ;;6

;5x

© Oms Gioos Iltmrlktinlko Otc 545;

46. SHML QM @UY =235gils SM@HLI[]M KLC @NK@HILA ; ONQ TOKSM P[]KS & UNQ / TOKSM @OMKL & TUMPP OKYMU ;

@nk`h Okymr ; Tnsitinl klc Mxmùtinl smt-up fnùsila nl tigila, rklam klc prmìsinl nf gnvmgmlt. Umilfnr`m Umilfnr`m tigila klc rklam ùms sn pkrtiìpklts fmmo su``mssfuo. ONQ TOKSM P[]KS / UNQ • Frng GIC Ptkl`m -Hmmo-tnm wicmr • Qicm Pqukt pnsitinl • Toktm hklas onw • Tuoo thm shnuocmrs ek`j & cnwl • Erk`m kes, `hmst up • Hips sit ek`j klc cnwl • Jlmms nut nl thm Qicm Pqukt • 94 cmarmms fnr thm rklam • Jmmp thm `hmst hiah ks ynu Pqukt • Pilaom rnw

• Crnp, rnw, crnp klc oift • Jmmp moenws il • Toktm tn emooy • Pqummzm shnuocmr eokcms tn k`tivktm thm ek`j • Pqukt ‐ fkst klc sonw • @kt`h thm Pqukt kt thm enttng • Crivm nut nf hmmos

5 EK@JQKUC PSMTTILA O]LAM Q PICMUKIPM / UNSKSNU UKIPM / N/H PHN]OCMU TUMPP OKYMU ;

Lmw Mxmrìsms: @nk`h Okymr ; Tnsitinl klc Mxmùtinl smt-up fnùsila nl tigila, rklam klc prmìsinl nf gnvmgmlt. Umilfnr`m Umilfnr`m tigila klc rklam ùms sn pkrtiìpklts ulcmrstklc thm mxmrìsms. • Pgkoo Toktm il thm nlm hklc • Ptkti` Oulam with sicm rkism • Onla stmp ek`j • Moenw stnps bust ulcmr shnuocmr oilm • Moenw omkcs thm gnvmgmlt • @hmst up klc kes erk`mc • Ek`j jlmm cnwl, frnlt jlmm nut • Hips klc shnuocmrs squkrm ey erkìla kes • Frnlt thiah pkrkoomo tn thm fonnr • Hnoc thm Oulam klc rntktm • Surl ynur hklc fnrwkrc • Pqummzm shnuocmr eokcm iltn spilm • Ptmp il, ek`j stmppila Oulam with shnuocmr prmss • Iltmarktila onwmr ency klc uppmr ency • Onla stmp ek`j • Moenw fnrwkrc nf fk`m • Crnp ulcmr thm poktm • Crnp klc spoit

TOKSM @OMKL & TUMPP

@kt`h thm poktm hiah nl thm `nookrenlms • @hmst up, kes erk`mc • Moenws ulcmr whml ynu òmkl thm poktm • Moenws fnrwkrc nf thm fk`m whml ynu prmss Jlmms tn 94 •• ]sm ynur omas tn wnrj pnstmrinr `hkil

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

46. SHML QM @UY =235gils SM@HLI[]M KLC @NK@HILA 0 EK@JQKUC PSMTTILA O]LAM Q PICMUKIPM / UNSKSNU UKIPM / N/H PHN]OCMU TUMPP OKYMU 5 / OKYMU 0

Nl`m ynur pkrtiìpklts krm gnvila wmoo kakil, aivm thmg k Okymr 5 fnùs klc thml koonw thmg tn mxponrm it il thmir encims. Ynu wklt thmg tn stky with thm gilc-ency `nllm`tinl nf wnrj iltn thm omas ks wmoo ks thm uppmr ency. Shm gusi` is supmr `nno snla klc wioo smt thm s`mlm klc euioc ‐ sn usm it! Gntivktinl is thm jmy! • Koo nl thm nthmr oma lnw • Eia stmp ek`j • Hnw cn ynu fmmo • Pqukrm hips tn frnlt • Qm krm wnrjila nl omas klc shnuocmrs • Frnlt thiah pkrkoomo • Jmmp thm `hmst oiftmc klc prmss nut nf thm frnlt hmmo • Armkt shnuocmr stkeioity trkilila • Qhmrm cn ynu wklt tn tkjm ynursmof this tigm> • Omts amt fittmr fkstmr with k fkst crnp T]GT FK@S

ENCYT]GT is uliqum whml `ngpkrmc tn nthmr fnrgs nf wmiaht trkilila cum tn thm hiah kmrnei` cmgklc curila thm wnrjnut K ont nf this kmrnei` `nlcitinlila `ngms frng thm rmp mffm`t `ngeilmc with rila up thm eia gusòm arnups. Shis trk`j `ngeilms enth nf thmsm momgmlts hmopila us tnlm klc `nlcitinl thm mltirm ency.

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

QM KUM NLM AONEKO FKGIOY QM KUM NLM AONEKO FKGIOY nf omkcmrs, pkssinlktmoy cmvntmc tn `rmktila k ttmr poklmt. Qm fmkromssoy ilspirm nthmrs tn cis`nvmr thmir trum pntmltiko ey fkooila il onvm with mxmrìsm. Mxmrìsm is nur aoneko gnvmgmlt. Nur gnvmgmlt shkjms thm wnroc. Qm rmgnvm thm enulckrims nf bucagmlt klc mgpnwmr koo pmnpom tn mlbny thm uliqum emlmts nf gnvmgmlt.

Giooinls nf us eilc tnamthmr mvmry cky tn ulitm thrnuah swmkt. Gusi` is il nur snuo. Qm krm pkssinlktm kenut it. It aivms us crivm klc fnùs. Qhiom hnlnrila nur hmritkam, wm smt `nursm fnr thm futurm onnjila tn ilspirm, illnvktm klc `rmktm ks gu`h ks hugkloy pnssieom. Qm krm ouci`rnus mlnuah tn emoimvm thkt wm `kl `hklam thm wnroc. Qm krm ]litmc.

N]U CM@OKUKSINL NF ILSMLS Shm Oms Gioos fkgioy is gkcm up nf tlmss òues, Ilstru`tnrs klc giooinls nf pkrtiìpklts frng krnulc thm aonem. Qm gky ciffmr il on`ktinl, rmoiainl, rk`m, `nonr klc oklaukam, eut wm ulitm il nur onvm nf gnvmgmlt, gusi` klc thm pursuit nf hmkothy oivila, fnr mvmry silaom pmrsnl nl nur poklmt. Kt Oms Gioos, wm emoimvm il thm ciality nf mk`h ilcivicuko withil nur `nggulity, klc wm strivm tnwkrcs mqukoity fnr koo.

il nthmrs, klc wm kig tn trkvmrsm thmsm cmoi`ktm situktinls with thm utgnst rmspm`t tn mvmrynlm. @hnnsila, oi`mlsila klc gkt`hila `hnrmnarkphy `hnrmnarkphy tn thm riaht gusi` is k huam `hkoomlam! Qm s`rmml koo gusi` klc try tn kvnic kly oklaukam nr rmfmrml`ms thkt gky `kusm nffmlsm. Pngmtigms thmrm wioo em kl kotmrlktivm trk`j (kt thm enttng nf thm trk`j oist) fnr ynu tn usm ilstmkc. Qm mgerk`m npml `ngguli`ktinl with nur aoneko fkgioy sn thkt ciffmrml`ms ciffmrml`ms nf npilinl `kl

Qm `momerktm klc shnw`ksm koo ùoturms thrnuah nur `hni`m nf rnom gncmos, gusi` klc gnvmgmlts, with thm kig nf ernkcmlila ùoturko kwkrmlmss. kwkrmlmss. Qm jlnw thkt whkt is `nlsicmrmc kpprnpriktm il sngm `nltmxts `kl em smml ks ilkpprnpriktm

em mxprmssmc, klc mcu`ktinl wioo kowkys `nltilum. Qm krm hmrm, cnnrs npml, rmkcy tn oistml klc omkrl. Kenvm koo, wm krm pkssinlktm kenut cmoivmrila oifm-`hklaila tlmss mxpmriml`ms, mvmry tigm, mvmrywhmrm, fnr mvmryency.

ENCYT]GT ;;6

© Oms Gioos Iltmrlktinlko Otc 545;

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