Guia de Exercicios

 

Mbsdikg mg 4± dng

Hde`dr, sbldr, mbiknkr  pdrd  pd rd hue hue`br `brbs bs

Hdks hdjrd, hdks mbiknkmd b hdks igrtb bh 46 hbsbs

󰀶

 

G MB\DIKG MG \BR SVKHBKVG DNG MB HDE@DV, \BLDV, MBIKNKV - SDVD HRE@BVB\1 Hbshg qub vglá nìg vbn`d hde`dnmg `ä dejuh tbhpg, g sbu prkhbkrg dng mb trbksbldr, mbfflnkr - pdrd hue`brbs hue`b rbs nìg ndhbntg usdnmg g qub vglá dprbnmbu bh Hde`dr, sbldr, bstä pbrmkmg. Bu vgu daumä-ed lgh bstb pedng mb bxbrlèlkgs. \b vglá tbh hde`dmg, hbe`gr dknmd! Bu sujkrg qub vglá má uhd ge`dmd ng qub prgpgn`g nbstb pedng mb bxbrlèlkgs bxbrlèlkgs pdrd vbr sb `ä dejg d ejg qub vglá qubkrd knlgrpgrdr ng qub aä idz bh sbu mkd d mkd.

󰀼

 

G rbsuhg mb Hde`dr, sbldr, mbiknkr  pdrd  pdr d hue` hue`brb brbs s1

Dquk bstä uh rbsuhg qub bstdfbeblb gs prknlèpkgs iunmdhbntdks mg prgjrdhd mb  Hde`dr, sbldr, sbldr, mbfflnkr - pdrd hue`brbs 1 ▣ 

Lbrtkfflqub-sb mb knklkdr kn klkdr ldmd trbkng lgh uhd u hd rgtknd mb dqublkhbntg dmbqudmd1

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Bh sud prkhbkrd sbquánlkd mb dqublkhbntg, vglá vdk qubrbr idzbr 46 rbpbtkêòbs lgh lbrld mb 23% mg sbu pbsg mb trbkng, hds idêd mb 0 d 43 rbpbtk-

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êòbs b mbsldnsb pgr 4 hknutg. Nd sbjunmd sbquánlkd, vglá mbvb usdr usd r g hbshg pbsg qub usgu nd prkhbkrd b idzbr 43 rbpbtkêòbs, mbstd vbz, bh uh rkthg uh pgulg hdks räpkmg. Bh sbjukmd, mbsldnsb pgr 4 hknutg hknutg..

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D tbrlbkrd sbquánlkd mb dqublkhbntg ë mb = rbpbtkêòbs lgh lbrld mb :3% mg pbsg mb trbkng, b bed mbvb sbr ibktd bh uh rkthg hgmbrdmg. Ngvdhbntb, dpüs bstd sbquánlkd, mbsldnsb pgr 4 hknutg.

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D qudrtd sbquánlkd mb dqublkhbntg ë d fflnde b ë hdks skhpebs1 uhd rbpbtkêìg lgh lbrld mb ;3% mg pbsg. Dpüs bssd sbquánlkd, mbsldnsb mb 6 d < hknutgs

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D hdkgrkd mb suds sbquánlkds mb trbkndhbntg sbrä ibktd lgh uhd hëmkd mb 0 d 43 rbpbtkêòbs (lgh lbrld mb :3% mg sbu 4VH).

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Sdrd idzbr g sbu trbkng1 rbdekzb uh bxbrlèlkg mb ldmd vbz b nd grmbh dprbsbntdmd nbstb jukd.

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Mbsldnsb 6 hknutgs bntrb ds sërkbs.

󰀽

 

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Tudnmg l`bjdr dg fflnde mb suds rbpbtkêòbs pdrd uhd sbquánlkd, dmklkgnb pbsg. G duhbntg pdmrìg ë uh tgtde mb 2 qukegs1 6,2 qukegs dmklkgndmgs d dhfgs gs edmgs md fdrrd gu uh duhbntg mb 6,2 qukegs bh ldmd `detbrb.

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Rsb g skstbhd ―6-4 ―6-4-6‘ -6‘ gu g ―6-4-4 ―6-4-4‘‘ pdrd ds suds sud s rbpbtkêòbs. rbpbtkêòb s. Kstg skjnkfflld qub d prkhbkrd pdrtb md rbpbtkêìg mbvb tbr lbrld mb 6 sbjunmgs, sbjukmd pgr uhd pdusd mb 4 sbjunmg (gu hdks lurtg), d qude ë sbjukmd pbeg fflnde md rbpbtkêìg, qub mbvbrä tbr bntrb 4 b 6 sbjunmgs.

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Tudnmg g trbkng bxkjb uh ―Lkrluktg mb Dfmghb‘, idêd g sbjukntb1

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Idêd uhd sbquánlkd mb uh bxbrlèlkg pgnmbrdmg lghg g dfmghknde jrupdmg lgh lgrmd, ebvdntdhbntg ebvdntd hbntg mb pbrnd nd ldmbkrd mg ldpktìg l dpktìg gu dfmghknde knird pbnmurdmg lgh 43 d 46 rbpbtkêòbs (vglá pgmb dmklkgndr pbsg ngs mgks ñetkhgs bxbrlèlkgs lgegldnmg uh `detbrb bntrb sbus pës).

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Kr mkrbtg pdrd uhd sbquánlkd sbh pbsgs, d ebvdrä dg irdldssg.

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Mbsldnsb mb 6 d < hknutgs.

󰀲

 

EK\]D MB BPBVLÈLKG\

\b sbjukr g prgjrdhd mb  Hde`dr, sbldr, mbfflnkr mb fflnkr - pdrd hue`brbs hue `brbs , vglá idrä gs bxbrlèlkgs qub rbedlkgng dfdkxg. ]krb dejuns hghbntgs pdrd sb sb idhkekdrkzdr lgh bebs. Lekldnmg sgfrb g nghb  vglá pgmbrä dsskstkr dssk stkr d vèmbgs v èmbgs qub hgstrdh hgstrd h d igrhd dmbqudmd mb idzá-egs.

SBK]GVDE ▣  ▣ 

\upkng knlekndmg lgh fdrrd \upkng rbtg lgh fdrrd

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\upkng knlekndmg lgh `detbrbs

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\upkng rbtg lgh `detbrbs

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Hbrjue`g nds pdrdebeds (vbrsìg pbktg)

LG\]D\ ▣ 

Ebvdntdhbntg tbrrd lgh fdrrd

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Vbhdmd lurvdmd Vbhdmd unkedtbrde lgh `detbrb

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Fdrrd fflxd lgh pbjdmd prgndmd

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Suee-mgwn puxdmd pbed irbntb (pbjdmd (pbjdmd dfbrtd b dfbrtd b pbjdmd ibl`dmd) ibl`dmd)

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Vbhdmd lbntrde (fdrrds (fdrrds gu  gu dpdrbe`g dpdrbe`g))

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Vbhdmd fdkxd sbntdmd

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Fdrrd fflxd lgh pbjdmd supkndmd

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Bebvdêìg mb ghfrgs lgh fdrrd

󰀹

 

GHFVG\ ▣ 

Mbsbnvgevkhbntg lgh fdrrd sbntdmd

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Mbsbnvgevkhbntg lgh fdrrd bh pë

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Mbsbnvgevkhbntg lgh `detbrbs sbntdmd

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Mbsbnvgevkhbntg Drngem Bebvdêìg edtbrde lgh `detbrbs

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Bebvdêìg unkedtbrde lgh `detbr `d etbrbs bs

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Yggs lgh `detbrbs `d etbrbs (\bntdmd (\bntdmd gu  gu Knlekndmd Knlekndmd))

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Suxdmd dg rgstg (idlb puee)

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Vbhdmd knlekndmd lgh fdrrd

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Bebvdêìg irgntde hdrtbeg

SBVND\ ▣ 

Djdl`dhbntg lgh fdrrd ekvrb

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@dlo hdl`knb

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Djdl`dhbntg lgh fdrrd pbed irbntb lgh ―trdvdhbntg‘

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Ebj prbss

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Sdssdmd lgh fdrrd (Dnmdnmg (Dnmdnmg gu  gu Sdrdmd Sdrdmd))

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Eunjbs lgh `detbrbs

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Ebvdntdhbntg tbrrd rghbng

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Hbsd stbxgrd (\bntdmd (\bntdmd gu  gu Mbktdmd Mbktdmd))

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Bebvdêìg mb Sdnturrke Sdnturrke`ds `ds (Furrkn`g (Furrkn`g,, Bh pë gu pë gu \bntdmd \bntdmd))

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Bebvdêìg mb Sdnturrke`ds ng Ebj Srbss

JEÑ]BG\ ▣ 

Bebvdêìg mb qudmrke lgh fdrrd fdrrd gu  gu `detbrb

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Djdl`dhbntg fñejdrg

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Sgntb mb jeñtbgs

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Lgklb

󰀺

 

FVDÊG\ ▣ 

Vgsld mkrbtd

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Vgsld nd fdrrd BQ

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Vgsld detbrndmd lgh `detbrb

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Vgsld hdrtbeg lgh `detbrbs Fdrrd fflxd lgh pbjdmd supkndmd

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]rèlbps supkndmg

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Bxtbnsìg mb trèlbps sbntdmg

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Hbrjue`g nds pdrdebeds (Ybrsìg ]rèlbps)

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]rèlbps tbstd

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Bxtbnsìg mb trèlbps lgh ldfg

DFMGHB ▣ 

Dfmghknde jrupdmg lgh lgrmd

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Dfmghknde knird pbnmurd pbnmurdmg mg

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Ebvdntdhbntg mb pbrnd nd ldmbkrd mg ldpktìg

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Vgmd dfmghknde

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Dfmghknde fklklebtd

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Bebvdêìg mb pbrnds unkmds

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Dfmghknde nd prdnl`d knlekndmd

󰀰

 

Srbpdrb-sb pdrd g sbu prkhbkrg dng mb Hde`dr, sbldr, mbiknkr - pdrd hue`brbs

Dntbs mb lghbêdr g sbu trbkndhbn t rbkndhbntg, tg, sujkrg qub vglá sb pbsb b tkrb ds hbmkmds qub knmklg dfdkxg mg sbu lgrpg. Ng fflnde mb ldmd uhd mds idsbs mg trbkndhbntg vglá mbvb tkrdr suds hbmkmds ngvdhbntb. Mbssd hdnbkrd vglá tbrä uhd ngêìg rbde mg sbu prgjrbssg b lgnsbjukrä kmbntkfflldr qudks sìg gs sbus pgntgs irdlgs, pdrd qub lukmb mbebs mbpgks. ▣

\bu pbsg. ]  ]gmgs gmgs gs mkds, d prkhbkrd prk hbkrd lgksd qub vglá idrä idr ä pbed hdn`ì, mbpgks mb pgks

mb usdr g fdn`bkrg b dntbs mb lghbr gu fbfbr qudequbr lgksd, sb pbsb sbh rgupds b dngtb. Lgh bssbs mdmgs, d ldmd : gu 43 mkds, sghb tgmgs gs pbsgs b mkvkmd pbeg nñhbrg mb mkds, dsskh, vglá tbrä d hëmkd mb sbu pbsg nbstb pbrègmg. Dngtb kssg. ▣

\ud jgrmurd lgh dmkpýhbtrg.

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Sdrd sdfbr lghg usdr g dmkpýhbtrg, lekqub dquk. dquk.

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G tdhdn`g mb sud lknturd.  G tdhdn`g md sud lknturd ë uh knmkldmgr

lgnfflävbe mb jdn`g gu pbrmd mb jgrmurd. ▣

Sdrd hbmkr d sud lknturd, prkhbkrg, egldekzb g gssg mg qudmrke, lgegldnmg ds hìgs bh vgetd md lknturd, dpbrtdnmg dpbr tdnmg ebvbhbntb b, bh sbjukmd, hgvbnmg gs mbmgs pdrd fdkxg dtë sbntkr d lurvd supbrkgr mgs qudmrks.

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Bh sbjukmd, bnrgeb uhd ffltd hëtrkld dg rbmgr mg sbu bstýhdjg nu, egjg dlkhd mg gssg mg qudmrke. ]bn`d lbrtbzd mb qub d ffltd hëtrkld bstbad pdrdebed dg l`ìg (nìg knlekndmd) b daustdmd dg sbu lgrpg, hds nìg tìg dpbrtdmd. Bnqudntg hbmb, bxpkrb, hds nìg bnlge`d d fdrrkjd.

󰀻

 

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G tdhdn`g mg sbu qudmrke. Dsskh lghg dlgntblb lgh g tdhdn`g md sud

lknturd, g tdhdn`g t dhdn`g mg sbu qudmrke qudmrk e bstä rbedlkgndmg mkrbtdhbntb lgh d jgrjgrmurd jbrde mg sbu lgrpg. ▣ 

Sdrd tkrdr bssd hbmkmd, ge`b g bspbe`g b kmbntkfflqub d pdrtb hdks edrjd mg sbu fuhfuh. Lgegqub d ffltd hëtrkld nbstb pgntg b dngtb d hbmkmd.

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\bus frdêgs stbxkgndmgs. Hbêd d hdkgr pdrtb mg sbu frdêg (g pklg mg sbu

fèlbps b g hbkg mg sbu trèlbps). ▣ 

G tdhdn`g mb sud lgxd. Hbêd d sud lgxd pbeg eujdr qub tkvbr hdkgr tdhdtdh d-

n`g. G eglde pdrd hbmkr d lgxd pgmb humdr mb uhd pbssgd pdrd gutrd, kssg pgrqub d hdnbkrd lghg g hñslueg sb mbsbnvgevb pgmb vdrkdr bntrb ds pbssgds.

󰀴󰀳

 

ID\B 4 \BHDND\ MB 4 D 0

Idêd uh idvgr d sk prüprkd b tkrb dejuhds igtgs ng prkhbkrg mkd, bssb ë g sbu dntbs. Yglá fflldrä surprbsd qudnmg ge`dr pdrd beds mbpgks… Ydhgs lghbêdr d hde`dr!

󰀴󰀴

 

]VBKNG BH 2 MKD\

MKD 4 SBK]GVDE & SDN]RVVKE@D\ \upkng knlekndmg lgh fdrrd “  \ërkbs mb dqublkhbntg b, bntìg, < sërkbs mb trbkng \upkng knlekndmg lgh `detbrbs “  < sërkbs mb trbkng \upkng rbtg lgh fdrrd “  < sërkbs mb trbkng Gplkgnde1 Hbrjue`g nds pdrdebeds (vbrsìg pbktg) “  < sërkbs mb trbkng Bebvdêìg mb pdnturrke`ds bh pë “  < sërkbs mb = d 9 rbpbtkêòbs Bebvdêìg mb pdnturrke`ds sbntdmd “  < sërkbs mb = d 9 rbpbtkêòbs

\b vglá nìg lgnsbjukr idzbr hbrjue`gs nds pdrdebeds, vbad sb bh sud dldmbhkd tbh g dpdrbe`g Jrdvktgn b idêd nbeb. \b nìg tkvbr b, hbshg dsskh, vglá quksbr lghpebhbntdr g sbu trbkng lgh hdks < sërkbs, idêd g supkng rbtg lgh `detbrbs.

MKD 6 LG\]D\ & JEÑ]BG\ & DFMGHB Ebvdntdhbntg tbrrd lgh fdrrd “  \ërkbs mb dqublkhbntg b, bntìg, < sërkbs mb trbkng Djdl`dhbntg lgh fdrrd ekvrb “  \ërkbs mb dqublkhbntg b < sërkbs mb trbkng Vbhdmd lurvdmd “  < sërkbs mb trbkng Vbhdmd lgh `detbrbs “  < sërkbs mb trbkng < lkrluktgs mb dfmghb

\b vglá tkvbr dejuh prgfebhd nd eghfdr, iuad mg ebvdntdhbntg tbrrd, uhd vdrkdêìg hdks dhkjävbe sbrkd g ebvdntdhbntg tbrrd suhý. Gu vglá pgmb skhpebshbntb sufstktuk-eg pgr dejuh gutrg bxbrlèlkg, lghg d rbhdmd lbntrde. \b vglá nìg lgnsbjub idzbr fdrrd fflxd, vglá pgmb usdr uh dpdrbe`g. Ldsg d sud dldmbhkd nìg tbn`d, sufstktud pbed rbhdmd lgh `detbrbs.

󰀴󰀶

 

MKD < GHFVG\ & SDN]RVVKE@D\ Mbsbnvgevkhbntg lgh fdrrd sbntdmd gu bh pë “  \ërkbs mb dqublkhbntg b bntìg

< sërkbs mb trbkng  

Bebvdêìg “