Issa Ebook Perfect Body

 

@dw td Nulab t`g Sgregkt Ndby

 

 

6 Rfnag de d e Kdhtghts Kdhtghts

Lhtrdbuktldh

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WHLR 6? [`duabgr Gxgrklsgs edr Mfss

2

• [`duabgr Gxgrklsgs edr Mfss

7

• Nulablhi [trdhi [`duabgrs wlt` t`g ^li`t Ydrjdut ^dutlhg

9

• Jgy Rrflhlhi Ufrlfnags

9

• Nulablhi [trghit` Wpdh f [dalb Eduhbftldh

0

WHLR >? Nghk` Srgsslhi td Lmprdvg K`gst, [`duabgrs, fhb Kdrg

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\dur Kalght fhb R`glr Fnlaltlgs fhb Almltftldhs • Jhdw \dur

63

• Fkkgssdry Gxgrklsgs

63

• Rrflhlhi Rrflhlhi t`g Y`dag Kalght

6>

WHLR ;? Rrflhlhi Rrf lhlhi edr f [trdhigr Nfkj

6;

Rrfpgzlus (Rrfps) Gxgrklsgs edr f [trdhigr Nfkj • Rrfpgzlus

62

• Aftlsslmus Aftlsslmus Bdrsl (Afts) Gxgrklsgs edr f [trdhigr Nfkj

67

• Grgktdr [plhfg Gxgrklsgs edr f [trdhigr Nfkj

67

• Nulablhi f [trdhi Nfsg

65

WHLR 2? @dw Bd L Nulab t`g Sgregkt Iautgs4

69

• Kfh“t Kfh“t L Oust [quft fhb Auhig4

60

• \dur Ngst Ngts td Rfrigt t`g Iautgs

6<

• Bdh“t Edrigt t`g Agis

6<

• Rrflh t`g Iautgs [SGKLELKFAA\

>3

WHLR 7? Nulablhi [ymmgtry lh \dur Agis

>6

• Muskags de t`g @fmstrlhi Irdup

>>

• Y`y Rrflh t`g @fmstrlhis4

>;

• Gxgrklsgs edr t`g @fmstrlhis

>;

• ^gfby td Agfrh Mdrg fhb Mfxlmlzg \dur Rrflhlhi4

>2

RFNAG DE KDHRGHR[

033.727.299> YYY.L[[FDHALHG.KDM

>

 

LHR^DBWKRLDH

Lhtrdbuktldh Hd dhg trflhlhi prdirfm wdrjs edr gvgry kalght, oust fs t`grg ls hd dhg vgrsldh de ‑pgregkt” td stt faa ndby styags fhb trflhlhi idfas. @dwgvgr, @dwgvgr, wg kfh faa wdrj td lmprdvg dur `gfat` fhb stthgss td sthb dur uhlqug vgrsldhs de pgregkt. R`g kdhtght kdmplagb `grg nrgfjs bdwh stvg jgy frgfs de t`g ndby‒s`duabgrs, k`gst, nfkj, iautgs, fhb agis‒fhb `dw ydu kfh trflh smfr tgr td fk`lgvg ydur idfas. R`gh, w`gh ydu“rg ydu“rg rgfby td agfrh mdrg, ydu kfh slih up edr t`g L[[F“s Kgrtlstgb Elthgss Rrflhgr kdursg Rrflhgr kdursg dr fhdt`gr spgklfaty td tfjg ydur trflhlhi td fh gvgh `li`gr agvga. Mfjg t`g oump erdm slmpay fk`lgvlhi ydur idfas td `gaplhi dt`grs fk`lgvg t`glrs fs wgaa.

033.727.299> YYY.L[[FDHALHG.KDM

;

 

WHLR DHG

[`duabgr Gxgrklsgs edr Mfss

033.727.299> YYY.L[[FDHALHG.KDM

2

 

WHLR DHG

[`duabgr Gxgrklsgs edr Mfss Ygaa-bgvgadpgb Ygaa-bgvg adpgb s`duabgrs frg jgy td nulablhi f pdwgreua ft`agtlk p`yslqug. Dhg de t`g nliigst mlssgb dppdrtuhltlgs w`gh krgftlhi f s`duabgr wdrjdut ls hgiagktlhi td trflh faa t`rgg `gfbs de t`g bgatdlb muskag. Nfafhkgb bgvgadpmght ls w`ft ilvgs t`g s`duabgrs bgsthltldh fhb s`fpg. R`g bgatdlb bgatdlb ls  ls t`g mflh muskag kdhtrlnutlhi td pdwgreua, wgaa-bgsthgb wgaa-bgsthgb s`duabgrs. Lt kdhslsts de t`rgg `gfbs? fhtgrldr, aftgrfa, fhb pdstgrldr. Gfk` `gfb mfhfigs f bleegrght mdvgmght ft t`g s`duabgr. • Fhtgrldr bgatdlb? Eduhb ft t`g erdht de t`g s`duabgr, s`duabgr, faadws edr ﬎gxldh de t`g frm fhb lhtgrhfa rdtftldh ft t`g s`duabgr • Aftgrfa, dr mgblfa bgatdlb? Mlbbag pfrt de t`g bgatdlb muskag, fttfk`gs td t`g s`duabgr nafbg fhb flbs lh aletlhi t`g frms dut fhb fwfy erdm t`g ndby  • Sdstgrldr Sdstgrldr bgatdlb? Adkftgb dh t`g nfkj de t`g s`duabgr, s`duabgr, faadws edr gxtghsldh de t`g frms fhb gxtgrhfa rdtftldh ft t`g s`duabgr. s`duabgr.

[`duabgr Gxgrklsgs edr Mfss [d, w`lk` gxgrklsgs s`duab ydu lhkaubg w`gh kalghts frg addjlhi td nulab muskag mfss4 mfss 4 Y`ft gxgrklsgs ghifig faa t`rgg pdrtldhs de t`g bgatdlb muskag4 Mdst s`duabgr gxgrklsgs fktlvftg faa t`rgg `gfbs td f kgr tflh gxtght. @dwgvgr, @dwgvgr, spgklstk gxgrklsgs kfh ng usgb td gmp`fslzg gfk` pdrtldh de t`g muskag. R`g edaadwlhi stvg gxgrklsgs lhkdrpdrftg t`g bleegrght pdrtldhs de t`g bgatdlb muskag lh vfrylhi bgirggs. R`gsg frg irgft mdvgmghts td lhkaubg lh ydur kalghts“ s`duabgr wdrjduts.

Erdht Frm ^flsgs Erdht frm rflsgs frg f irgft gxgrklsg. R`gy tfrigt t`g fhtgrldr fhb aftgrfa a ftgrfa bgatdlb nut fasd sali`tay sal i`tay ghifig t`g pdstgrldr bgatdlb fs wgaa. Ngilh stfhblhi wlt` eggt s`duabgr-wlbt` fpfrt. Irlp f bumnngaa lh gfk` `fhb wlt` pfams efklhi ydur t`li`s. [adway rflsg t`g frm td edrg`gfb `gli`t, jggplhi gandws sali`tay nght. Kdhtlhug td alet bumnngaas uhtla ydur frms frg pfrfaaga wlt` t`g ﬎ddr ﬎ddr.. [adway adwgr t`g frms td ydur stfrtlhi pdsltldh. \dur kalghts kfh pgredrm t`ls gxgrklsg dhg frm ft f tlmg dr wlt` ndt` bumnngaas ft t`g sfmg tlmg. Fasd, le ergg wgli`ts frg hdt fvflafnag, usg f kfnag mfk`lhg. mfk`lhg.

WHLR DHG DHG /  / [@DWABG^ GPG^KL[G[ ED^ MF[[

033.727.299> YYY.L[[FDHALHG.KDM

7

 

WHLR DHG

[gftgb Bumnngaa Frhdab Srgss R`ls mdvgmght ls f euhbfmghtfa mfss nulablhi gxgrklsg t`ft tfrigts t`g fhtgrldr fhb aftgrfa bgatdlbs Ngilh slttlhi dh f nghk` wlt` ydur nfkj strfli`t. Irlp f bumnngaa lh gfk` `fhb fhb `dab t`gm ft k`gst agvga. Jggp t`g gandws nght wlt` pfams efklhi t`g ndby. ndby. Sus` t`g wgli`t up dee ydur k`gst w`lag rdtftlhi t`g wgli`ts sd t`ft t`g pfams efkg edrwfrb. Kdhtlhug td pus` t`g bumnngaas up uhtla frms gxtghb fhb gandws adkj dvgr`gfb. Sfusg edr f sgkdhb ft t`g tdp, t`gh sadway adwgr t`g bumnngaas nfkj td ydur k`gst.

Bumnngaa Aftgrfa ^flsg R`ls gxgrklsg puts edkus blrgktay dh t`g aftgrfa bgatdlbs. Ngilh stfhblhi wlt` eggt s`duabgr-wlbt` fpfrt, fpfr t, jhggs sali`tay nght. @dab f bumnngaa lh gfk` `fhb wlt` f hgutrfa irlp sd t`ft ydur pfams efkg ydur slbg. Jggplhi f sali`t nghb lh t`g gandw, nrlhi t`g bumnngaas up fhb fwfy fwfy erdm t`g ndby. Mflhtflh f tli`t kdrg fhb tdrsd td stfy uprli`t w`gh rflslhi ydur frms dut td t`g slbg. Alet t`g wgli`ts uhtla ydur frms frg pfrfaaga wlt` t`g ﬎ddr ﬎ddr.. [adway adwgr t`g bumnngaas td ydur stfrtlhi pdsltldh.

^gfr Mlaltfry Nfrngaa Srgss R`g rgfr dvgr`gfb prgss ls f irgft mfss nulablhi nulabl hi gxgrklsg t`ft edkusgs dh t`g aftgrfa fhb pdstgrldr bgatdlbs. [tfrt sgftgb wlt` f nfrngaa rgstlhi dh ydur hgkj fhb uppgr nfkj. Irfsp t`g nfrngaa wlt` fh dvgr`fhb irlp, `fhbs sali`tay wlbgr t`fh s`duabgr-wlbt`. Jggplhi t`g tdrsd tli`t fhb nfkj strfli`t, prgss t`g wgli`t up dee ydur s`duabgrs. Jggp ststs pdlhtgb up td prgvght strflh dh t`g wrlsts lh t`g dvgr`gfb pdsltldh. Kdhtlhug td pus` t`g nfrngaa up uhtla gandws adkjdut dvgr`gfb. Sfusg ft t`g tdp de t`g prgss ngedrg adwgrlhi t`g nfrngaa nfkj bdwh td ydur stfrtlhi pdsltldh.

Nfrngaa Dvgr`gfb Srgss R`ls prgss ls fh gxkgaaght mfss nulablhi gxgrklsg. Lt edkusgs `gfvlay dh t`g fhtgrldr fhb aftgrfa bgatdlbs. Ngilh stfhblhi wlt` eggt s`duabgr-wlbt` fpfrt. fpfr t. Irfsp t`g nfrngaa wlt` pfams efklhi edrwfrb, `fhbs sali`tay dutslbg t`g s`duabgrs. R`ls mdvgmght wlaa ngilh wlt` t`g nfrngaa rgstlhi dh t`g erdht de ydur s`duabgrs ft k`gst agvga. Jggplhi t`g kdrg tli`t, prgss t`g nfrngaa up uhtla t`g frms gxtghb dvgr`gfb. [adway adwgr t`g nfrngaa nfkj bdwh td k`gst agvga.

WHLR DHG / DHG / [@DWABG^ GPG^KL[G[ ED^ MF[[

033.727.299> YYY.L[[FDHALHG.KDM

5

 

WHLR DHG

Nulablhi [trdhi [`duabgrs wlt` t`g ^li`t Ydrjdut ^dutlhg Oust fs lmpdrtfht fs jhdwlhi t`g rli`t gxgrklsgs td pgredrm, ls jhdwlhi `dw td pgredrm pgredr m t`gm td sgg t`g ngst rgsuats. Muskag irdwt` ls faa fndut nrgfjfig fhb rgpflr. Y`gh wg alet f `gfvy wgli`t, dur muskags hggb td ighgrftg f edrkg irgftgr t`fh t`g wgli`t wg frg trylhi tr ylhi td mdvg. R`ls edrkg rgsuats lh l h strukturfa bfmfig td t`g muskag stngrs. R`ls bfmfig stlmuaftgs f rgpflr rgspdhsg wlt`lh t`g ndby. Y`gh krgftlhi s`duabgr wdrjduts edr mfss bgvgadpmght, lt“s lt“s lmpdrtfht td alet `gfvy adfbs td lh﬎lkt t`ls tfrigtgb bfmfig td t`g muskag stngrs. R`g ndby“s ndby“s rgpflr rgspdhsg kfh t`gh afy bdwh hgw muskag stngrs. Lt ls t`g afylhi bdwh de t`gsg hgw muskag stngrs t`ft rgsuats lh muskag irdwt`.

Jgy Rrflhlhi Ufrlfnags R`grg frg twd lmpdrtfht trflhlhi trflhl hi vfrlfnags td jggp lh mlhb w`gh bgvgadplhi f s`duabgr wdrjdut rdutlhg. F rgvlgw lh t`g Odurhfa de [trghit` fhb Kdhbltldhlhi ^gsgfrk` blskussgs ^gsgfrk` blskussgs t`gsg vfrlfnags fs wgaa fs t`g uhbgraylhi mgk`fhlsms fhb dptlmfa prdtdkda edr muskag irdwt`. Rd Rd mfxlmlzg muskag irdwt` lh ydur kalghts“ wdrjdut rdutlhg, mfhlpuaftldh de t`gsg twd trflhlhi vfrlfnags ls gssghtlfa.

Lhtghslty Lhtghslty `fs friufnay nggh kaflmgb fs t`g mdst lmpdrtfht vfrlfnag edr muskag irdwt`. Lt rgegrs td t`g ghgriy dr p`yslkfa pdwgr hggbgb w`gh pgredrmlhi fh fktlvlty. Lhtghslty kfh ng gquftgb td t`g humngr de rgpgtltldhs pgredrmgb lh f wdrjdut. Adw (6-7) td mdbgrftg (5-6>) rgpgtltldh rfhigs `fvg prdvgh td trliigr mdrg de f muskuafr irdwt` rgspdhsg lh kdmpfrlsdh td `li`gr (67+) rgpgtltldh rfhigs.

Udaumg Udaumg ls f mgfsurgmght de t`g tdtfa wgli`t aletgb dvgr t`g burftldh de f wdrjdut. wdr jdut. Udaumg = [gts x ^gpgtltldhs ^gp gtltldhs x Ygli`t

R`g edrmuaf edr kfakuaftlhi vdaumg ls slmpag. Lt lhkaubgs t`rgg vfrlfnags‒sgts, rgpgtltldhs, fhb wgli`t. Fatgr t`gsg vfrlfnags td lhkrgfsg dr bgkrgfsg tdtfa wdrjdut vdaumg. Bgvgadplhi wdrjduts wlt` prdirgsslvgay lhkrgfslhi vdaumg wlaa prdmdtg irgftgr muskag irdwt` lh ydur kalghts fhb wlaa ghsurg t`gy bd hdt paftgfu dvgr tlmg. Y`gh krgftlhi f s`duabgr wdrjdut edr ydur kalghts, jggp lhtghslty fhb vdaumg lh mlhb. Kdmnlhlhi K dmnlhlhi lbgfa lhtghslty (adw td mdbgrftg rgpgtltldh rfhigs) wlt` prdirgsslvgay lhkrgfslhi vdaumg wlaa `fvg ydur kalghts nulablhi strdhigr s`duabgrs lh hd tlmg!

WHLR DHG / DHG / [@DWABG^ GPG^KL[G[ ED^ MF[[

033.727.299> YYY.L[[FDHALHG.KDM

9

 

WHLR DHG

Nulablhi [trghit` Wpdh f [dalb Eduhbftldh Rd mfxlmlzg ydur kalght“ ka lght“s s geedrts, geedr ts, ng surg t`gy“rg t`gy“rg nulablhi t`glr hgweduhb strghit` updh f sdalb sdal b eduhbftldh. Rwd jgy eduhbftldhfa plgkgs td `gfat`y muskag bgvgadpmght frg stfnlalty fhb hutrltldh.

[tfnlalty R`g s`duabgr `fs famdst ;53 bgirggs rfhig de mdtldh. R`ls mfjgs lt dhg de t`g mdst mdnlag fhb euhktldhfa muskag irdups de t`g ndby ndby.. @dwgvgr, @dwgvgr, wlt` t`ls bgirgg de mdtldh kdmgs fh lhkrgfsgb rlsj de lhoury. l houry. R`grgedrg, ydur kalghts hggb td bgvgadp strghit` lh t`g smfaagr stfnlalzlhi muskags de t`g s`duabgr ngedrg mdvlhi `gfvy adfbs. Bgvgadplhi sduhb stfnlalty de t`g s`duabgr ls jgy td rgbuklhi rlsj de lhoury . Rrflhlhi edr s`duabgr stfnlalty lhvdavgs l hvdavgs strghit`ghlhi t`g rdtftdr kuee muskag irdup. R`g rdtftdr kuee kdhslsts de edur smfaagr muskags. R`gsg muskags sgrvg td stfnlalzg fhb mflhtflh lhtgirlty de t`g s`duabgr. s`duabgr. F irgft wfy td strghit`gh t`g rdtftdr kuee muskags ls muskags ls ny uslhi lsdaftldh gxgrklsgs. \du kfh pgredrm mfhy stfnlalzlhi gxgrklsgs wlt` rgslstfhkg nfhbs, w`lk` ls f irgft wfy td ghsurg f sdalb eduhbftldh edr e dr nulablhi s`duabgr strghit` sfegay.

Hutrltldh Le ydur kalghts frg sgrldus fndut iflhlhi muskag mfss, t`gy hggb td igt sgrldus fndut t`glr hutrltldh. Kalghts Kal ghts addjlhi td nulab muskag mfss wfht td jhdw w`ft t`gy kfh bd td mfxlmlzg t`glr tlmg lh t`g iym. i ym. \gt, \gt, oust fs lmpdrtfht ls jhdwlhi w`ft td bd dutslbg t`g iym. Mdrg spgklstkfaay, spgklstkfaay, jhdwlhi w`ft td gft td gft td suppdrt muskag irdwt`. Lt“s Lt“ s lmpdrtfht td mfjg surg ydur kalghts frg kdhsumlhi fbgquftg kfadrlgs fhb lhkaublhi l hkaublhi faa t`rgg mfkrdhutrlghts td mfkrdhutrlghts  td suppdrt suppdr t t`glr strdhigr s`duabgr odurhgy. odurhgy. Rd nulab muskag, t`g ndby hggbs td ng lh f pdsltlvg kfadrlk nfafhkg (kfadrlgs kdhsumgb 8 kfadrlgs kfa drlgs nurhgb). Le ydur kalghts frg hdt kdhsumlhi ghdui` kfadrlgs, t`gy wlaa sthb t`gmsgavgs lh f hgiftlvg kfadrlk nfafhkg (kfadrlgs kdhsumgb 1 kfadrlgs nurhgb). R`ls wlaa pafkg t`g ndby lh kdhsgrvftldh mdbg w`lk` bdgs hdt suppdrt hgw muskag irdwt`. ^gmlhb ydur kalghts t`ft tlmg dutslbg t`g iym ls oust fs lmpdrtfht fs tlmg lhslbg t`g iym. [`duabgr stfnlalty fhb sdalb hutrltldh wlaa prdvlbg f strm eduhbftldh edr ydur kalghts addjlhi td nulab muskag mfss. ^gmgmngr td lhkdrpdrftg mdvgmghts t`ft tfrigt faa t`rgg pdr tldhs de t`g bgatdlb muskag td ilvg ydur kalghts“ s`duabgrs t`g bgsthltldh fhb s`fpg t`gy wfht. [trlvg td dptlmlzg wdrjdut lhtghslty (adw td mdbgrftg rgpgtltldh rfhigs) fhb sggj prdirgsslvg wdrjdut vdaumg. Mfxlmlzlhi t`gsg vfrlfnags wlaa `fvg ydur kalghts dh t`g rdfb td nulablhi f pdwgreua p`yslqug lh hd tlmg! tl mg! Lhtgrgstgb lh agfrhlhi mdrg fndut `dw hutrltldh kfh suppdrt nulablhi muskag mfss4 Rfjg Rfjg ydur jhdwagbig td t`g hgxt agvga‒k`gkj dut t`g L[[F“ L[[F“s s [pdr ts Hutrltldh prdirfm!

WHLR DHG / DHG / [@DWABG^ GPG^KL[G[ ED^ MF[[

033.727.299> YYY.L[[FDHALHG.KDM

0

 

WHLR RYD

Nghk` Srgsslhi td Lmprdvg K`gst, [`duabgrs, fhb Kdrg

033.727.299> YYY.L[[FDHALHG.KDM

<

 

WHLR RYD

[`duab gvgry dhg de ydur kalghts jhdw `dw td nghk` prgss4 R`g fhswgr ls \G[! R`g stfhbfrb nfrngaa ﬎ft nghk` prgss ls fh geegktlvg euaa-ndby eua a-ndby mdvgmght nghgstklfa td faa kalghts erdm t`g wggjghb stthgss wfrrldr td t`g sgfsdhgb, `li`-agvga ft`agtg. Lt wlaa lmprdvg k`gst, kdrg, fhb s`duabgr strghit` fs wgaa fs nulab s`duabgr fhb kdrg stfnlalty stfnlalty..

F ﬎ft nghk` prgss edkusgs dh t`g bgatdlbs, pgktdrfals mfodr fhb mlhdr (pgks), t`g trlkgps, fhb t`g aftlsslmus bdrsl (afts). Rd ngst flb ydur kalghts lh lmprdvlhi t`glr nghk` prgss, prgvghtlhi lhoury, fhb fvdlblhi paftgfus, ydu wlaa wfht td jhdw fhb usg fkkgssdry gxgrklsgs t`ft edkus dh t`gsg muskag irdups rgiuafray rgiuafr ay.. Dhkg f wggj wdh“t kut lt, glt`gr! ^gsgfrk` s`dws trflhlhi f muskag irdup twd tlmgs f wggj wggj ls  ls lbgfa edr nulablhi fhb mflhtflhlhi dr lmprdvlhi strghit` fhb `ypgrtrdp`y. `ypgrtrdp`y. Y`gt`gr ydur kalghts trflh wlt` ydu gvgry wdrjdut wdr jdut dr dh t`glr dwh ft tlmgs, `gap t`gm k`fhig t`g mghtfalty t`ft dhkg f wggj ls ghdui` edr rgsuats! \du, fs t`g prdegssldhfa, kfh rgkdmmghb t`g prdpgr wgli`ts, mdbfaltlgs, fhb mdvgmghts td `gap rgfk` t`glr stthgss idfas.

Jhdw Fnlaltlgs \dur Kalght \dur Kalght fh b R`glr fhbfhb Almltftldhs Kdmmdh almltftldhs lh t`g ighgrfa pdpuaftldh lhkaubg rdtftdr kuee lhourlgs, gandw fhb wrlst pflh, erdzgh s`duabgr,, fhb dt`gr rfhig de mdtldh lmpflrmghts, dr gvgh slmpay tli`t pgktdrfals muskags. R`g sdurkg de s`duabgr t`gsg lssugs ls detgh t`glr wdrjlhi kdhbltldhs (g.i., slttlhi ft f bgsj 0-63 `durs f bfy) fhb pddr rgpgtltlvg mdvgmght pfttgrhs aljg lmprdpgr edrm w`gh trflhlhi. R`g lhour y-prdhg s`duabgr odlht s`duab fawfys ng f edkus edr faa kalghts. Le ydu `fvg f kalght wlt` f s`duabgr lhoury, edkus dh s`duabgr gxgrklsgs td rgbukg lhoury   dh f rgiuafr nfsls! Ghsurg ydu frg fsjlhi fndut ydur kalght“s almltftldhs fhb lhourlgs ngedrg ngilhhlhi f stthgss prdirfm. Fasd, kdhtlhug td k`gkj lh wlt` t`gm t`rdui`dut ydur trflhlhi prdtdkda td ifuig le t`gy frg sgglhi fhb eggalhi lmprdvgmght. [dmgt`lhi fs slmpag fs strgtk`lhi ngedrg fhb ngtwggh sgts mfy `gap wlt` rfhig de mdtldh. Ylt` dt`gr kalghts, ydu mfy hggb td lmpagmght f prdtdkda de ali`t nfhb fhb kdrg wdrj fs pfrt pfr t de t`glr wfrm-up td wfrm-up  td prdmdtg naddb ﬎dw fhb addsgh t`g muskags ydu lhtghb td tfrigt t`ft bfy.

Fkkgssdry Gxgrklsgs R`gsg fkkgssdry gxgrklsgs frg f irgft suppagmght dh f k`gst bfy fs wgaa fs lhbgpghbghtay lhbgpghbghtay..

Sus`-Wps R`g nfslk wlbg pus`-up ls f stfpag ‑pus`” mdvgmght lh fhy trflhgr“s trflhgr“s tddandx. Bdhg erdm t`g tdgs dr t`g jhggs wlt` `lps adw a dw edr f sdalb `li` pafhj, t`ls mdvgmght wlaa tfrigt kdrg strghit`, k`gst, trlkgps, fhb s`duabgr stfnlalty fhb strghit`.

WHLR RYD / RYD  / NGHK@ S ^G[[LHI RD LMS^DUG K@G [R [R,, [@DWABG^[, FHB KD^G

033.727.299> YYY.L[[FDHALHG.KDM

63

 

WHLR RYD

Rd prdirgss, f hfrrdw (dr kadsg irlp) pus`-up wlaa edkus mdrg dh f kdhkghtrlk trlkgps gxtghsldh. Ylt` ndt` vgrsldhs, ghsurg `fhbs stfy ft mlb-k`gst agvga fhb s`duabgrs frg bdwh fhb fwfy erdm t`g gfrs. R`ls wlaa ghsurg prdpgr s`duabgr rfhig de mdtldh fhb mlhlmlzg t`g lhvdavgmght de t`g trfpgzlus.

Suaa-Wps R`ls ls t`g euhktldhfa mdvgmght mdst pgdpag s`duab ng bdlhi nut bdh“t! Lt edkusgs dh nfkj strghit`, aftlsslmus bdrsl fktlvftldh, nlkgps, trlkgps, fhb kdrg strghit`. R`grg frg mfhy vfrlftldhs de f puaa-up? • [kfpuafr [kfpuafr rgtrfktldh fhb mdblstgb rfhig de mdtldh • Mfk`lhg-fsslstgb • Nfhb-fsslstgb • Whfsslstgb R`g skfpuafr puaa-up lhvdavgs t`g kalght lh t`g `fhilhi stfrt pdsltldh pdsltl dh de f wlbg irlp dvgr`fhb puaa-up. R`gy wlaa almlt t`g rfhig de mdtldh td alet t`g k`gst fhb ghifig t`glr afts. R`gy wlaa dhay mdvg f egw e gw lhk`gs ngedrg rgagfslhi nfkj td t`g stfrt stfr t pdsltldh, nut ydu frg trflhlhi t`gm td fktlvftg t`g kdrrgkt muskags. Dhkg t`gy mfstgr t`ls, t`g hgxt stgp ls puaalhi td `faewfy t`rdui` t`g rfhig de mdtldh ( YYY.L[[FDHALHG.KDM

66

 

WHLR RYD

Bumnngaa K`gst Srgss R`ls vfrlftldh de t`g nghk` prgss wlaa wla a bleegr w`gh uslhi bumnngaas. Lt tfrigts t`g sfmg nfslk muskags, nut t`g usg de bumnngaas wlaa rgqulrg mdrg s`duabgr stfnlalty fhb kdhtrda fs t`g kalght ls krgftlhi t`g rfhig de mdtldh fhb pft` de t`g wgli`t. Rd Rd prdirgss fhb k`faaghig ydur kalght, pafkg t`gm dh fh lhkalhg nghk` td tfrigt uppgr pgks fhb s`duabgrs. R`gy kfh fasd ngilh lh t`g euaay ﬎gxgb stfrtlhi pdsltldh fhb fatgrhftg frms edr t`g gkkghtrlk mdvgmght. R`ls ls f iddb k`fhkg edr t`g trflhgr td ghsurg gxtgrhfa rdtftldh ft t`g gandws fhb mdhltdr gandw fhb wrlst pdsltldh. R`g wrlsts s`duab ng fs ﬎ft fs pdsslnag wlt` t`g wgli`ts rgstlhi dh t`g `gga de t`g `fhbs wlt` t`g t`umn wrfppgb uhbgrhgft` fhb t`g sthigrs dvgr tdp edr f prdpgr irlp. R`g bumnngaas s`duab fasd stfy wlbg ft t`g ndttdm de t`g mdvgmght‒dvgr t`g gandws vgrsus t`g s`duabgr s`duabgr..

Eaddr Srgss R`ls mdvgmght edkusgs dh t`g k`gst fhb trlkgps fs wgaa fs s`duabgr stfnlalty. R`g ﬎ddr prgss ls fh uhbgrutlalzgb gxgrklsg. Lt ls lbghtlkfa td t`g bumnngaa k`gst prgss, nut lt ls pgredrmgb erdm t`g ﬎ddr. ﬎ddr. R`ls wlaa almlt a lmlt t`g gkkghtrlk mdvgmght fs t`g gandws rgfk` t`g ﬎ddr. ﬎ddr. Fs t`g kdhkghtrlk pus` ngilhs td rgturh t`g bumnngaa td t`g tdp, t`g trlkgps frg mdrg `gfvlay rgkrultgb edr t`g prgss. R`ls ls kdmmdhay rgegrrgb td fs t`g ‑stlkjlhi pdlht” lh t`g k`gst prgss dr nghk` prgss. Lt ls t`g `faewfy-pdlht de t`g prgss dh f nghk` w`grg t`g trlkgps must fktlvftg td kdmpagtg t`g gandw gxtghsldh.

K`gst Eay Edkusgb dh t`g fhtgrldr bgatdlb fhb t`g pgks, t`g k`gst ﬎y ghifigs t`g kdrg fhb s`duabgr stfnlalzgrs wlt` t`g prdpgr gxtghbgb rfhig de mdtldh. Kdmmdhay bdhg wlt` ergg wgli`ts, ydu kfh `fvg ydur kalght usg kfnags (stfhblhi dr sgftgb) fs wgaa. R`g rfhig de mdtldh wlaa ng t`g mdst geegktlvg td ghifig t`g euaa pgktdrfals le t`g gandws frg gxtghbgb wlt` f sdet nghb fhb jgpt fhb mlb-k`gst `gli`t, s`duabgrs bdwh fhb pfkjgb. Rd prdirgss, try fh lhkalhg nghk` dr uhlaftgrfa (slhiag-frm) rgps.

Rrflhlhi t`g Y`dag Kalght Fbblhi t`gsg gxgrklsgs lhtd f kalght“s rdutlhg wlaa `gap t`gm lmprdvg t`glr nghk` prgss lh agss tlmg. \du \du wlaa jggp t`gm kdmlhi nfkj edr mdrg sgssldhs ny tgfk`lhi t`gm lh gvgry gvgr y sgssldh fhb trflhlhi t`glr ndby fs f w`dag. R`ls lhkaubgs gvgryt`lhi gvgryt`l hi erdm t`g wfrm-up td t`g wdrjdut fhb t`g kdda bdwh. Le tgfk`lhi fhb stthgss frg pfssldhs de ydurs, ngkdmg fh L[[F pgrsdhfa trflhgr! trflhgr! \du kfh `fvg f kfrggr ydu advg wfjlhi up edr sddhgr t`fh ydu t`lhj!

WHLR RYD / RYD  / NGHK@ S ^G[[LHI RD LMS^DUG K@G [R [R,, [@DWABG^[, FHB KD^G

033.727.299> YYY.L[[FDHALHG.KDM

6>

 

WHLR R@^GG

Rrflhlhi edr f [trdhigr Nfkj

033.727.299> YYY.L[[FDHALHG.KDM

6;

 

WHLR R@^GG

Mfhy kalghts frg fetgr t`g fgst`gtlkfaay fppgfalhi addj de t`g wgaa-bgvgadpgb nfkj. @dwgvgr, f strdhi nfkj ls mdrg t`fh oust f addj. F prdpgray trflhgb nfkj kfh `gap rgbukg nfkj pflh, lmprdvg ft`agtlk pgredrmfhkg, fhb suppdrt kdrg mdvgmghts t`rdui`dut t`g bfy (aletlhi, nghblhi, gtk.). Rd nulab strghit`, lt“s lmpdrtfht td fbb gxtrf adfb fhb strgss td t`g muskag. @dwgvgr, ghifilhi t`g muskags prdpgray wlt`dut wgli`t ls muk` mdrg lmpdrtfht t`fh bdlhi fh gxgrklsg lhkdrrgktay wlt` f nuhk` de wgli`t. [d, kdrrgkt edrm fhb muskag fktlvftldh strst fhb t`gh kdhtlhug td strgss fhb strghit`gh t`g muskag. R`grg frg f vfrlgty de gxgrklsgs ydu kfh usg wlt` kalghts td `gap strghit`gh t`glr nfkj. ^gvlgw t`g edaadwlhi ngilhhgr, lhtgrmgblftg, fhb fbvfhkgb mdvgs edr t`rgg de t`g mflh muskags lh t`g nfkj. \du kfh fasd usg t`g drbgr de gxgrklsgs fs f wfy td prdirgss. Nut jggp lh mlhb, fhy stthgss agvga kfh bd fhy de t`gsg gxgrklsgs fs adhi fs t`gy frg bdhg kdrrgktay.

Rrfpgzlus (R (Rrfps) rfps) Gxgrklsgs edr f [trdhigr Nfkj R`g trfps frg f eflray afrig blfmdhb-s`fpgb muskag de t`g nfkj. Lt fttfk`gs td t`g nfkj de t`g `gfb, hgkj, fhb uppgr splhg fhb t`gh fiflh hgfr t`g s`duabgr s`duabgr.. R`g trfpgzlus `fs t`rgg pfrts pfr ts (adwgr, (adwgr, mlbbag, fhb uppgr). Gfk` pfrt `fs f spgklstk euhktldhfalty. R`g trfpgzlus, fs f w`dag, ls jhdwh fs t`g muskag t`ft `gaps ydu s`rui ydur s`duabgrs. Nut, t`ft ls t`g euhktldhfalty de t`g uppgr trfps. Mfhy pgdpag put f adt de gmp`fsls dh t`g uppgr trfps w`gh trflhlhi t`g muskag. @dwgvgr @dwgvgr,, edr f strdhi fhb stfnag nfkj, kalghts s`duab gmp`fslzg t`g adwgr fhb mlbbag trfpgzlus w`lk` `gaps suppdrt suppdr t prdpgr pdsturg fhb stfnlalzlhi t`g s`duabgr s`duabgr..

Ngilhhgr Gxgrklsg? Srdhg ‑\” Rd trflh t`g adwgr pdrtldh de t`g trfps, ydu wlaa hggb td agfrh `dw td ghifig t`gm strst. R`g Srdhg ‑\” ls f slmpag gxgrklsg t`ft bdgs hdt rgqulrg wgli`t. Afy efkg bdwh dh f ﬎ft surefkg dr nghk`. Frms s`duab ng gxtghbgb fndvg t`g `gfb fhb dut sali`tay td t`g slbg (fndut 27 bgirggs), krgftlhi f ‑\” wlt` ydur frms. R`g dutslbg de t`g pfams s`duab ng rgstlhi dh t`g irduhb nut pfams s`duab ng efklhi gfk` dt`gr wlt` t`g t`umns pdlhtgb up ft t`g kglalhi. Edkus dh jggplhi t`g s`duabgr nafbgs nfkj fhb bdwh fhb sadway rflsg fhb adwgr ydur frms.

Lhtgrmgblftg Gxgrklsg? Kfnag Efkg Suaa R`g puaagy s`duab ng sgt td fndut efkg `gli`t. Irfn t`g rdpg wlt` fh dvgr`fhb irlp, t`umns up. [tgp fwfy erdm t`g mfk`lhg td put tghsldh dh t`g kfnag. Ghifig iautgs fhb kdrg muskags lh fh ft`agtlk stfhkg. [quggzg s`duabgr nafbgs tdigt`gr w`lag puaalhi t`g rdpg tdwfrbs ydur efkg. Ydrj dh jggplhi t`g s`duabgrs brdppgb fhb t`g gandws `li`. [adway rgagfsg fhb rgturh td t`g stfrtlhi pdsltldh.

Fbvfhkgb Gxgrklsg? Nght Dvgr Bumnngaa ^dw [tfhb wlt` eggt s`duabgr-wlbt` fpfrt fpfr t fhb sdet jhggs. Ylt` bumnngaas lh l h gfk` `fhb, sadway `lhig ft t`g `lps w`lag jggplhi t`g nfkj strfli`t. Agt t`g frms `fhi blrgktay lh erdht de ydu. Jggp ydur kdrg tli`t fhb stlaa fhb sadway nghb t`g gandws w`lag puaalhi t`g wgli`ts up td ydur slbgs. Jggp t`g gandws lh l h tli`t fhb edkus dh squggzlhi t`g nfkj muskags tdigt`gr. tdigt`gr. [adway rgagfsg nfkj td t`g stfrtlhi pdsltldh.

WHLR R@^GG / R@^GG / R^FLHLHI ED^ F [R^DHIG^ NFKJ 

033.727.299> YYY.L[[FDHALHG.KDM

62

 

WHLR R@^GG

Aftlsslmus Bdrsl (Afts) Gxgrklsg Gxgrklsgs s edr f [trdhigr Nfkj Afts frg dhg de t`g afrigst muskags lh t`g ndby. R`gy frg ﬎ft, trlfhiag-s`fpgb muskags t`ft id uhbgrhgft` t`g frm fhb lhsgrt dh t`g erdht slbg de t`g `umgrus ndhg. R`gy kdhhgkt td t`g adwgr `fae de t`g splhg fhb bdwh td t`g lalfk krgst. R`g afts kdhhgkt dh f egw dt`gr pafkgs dh t`g nfkj fs wgaa. Ngkfusg de t`ls, t`gy `gap dur ndblgs pgredrm f vfrlgty de bleegrght mdvgmghts fhb frg strdhi stfnlalzlhi muskags.

Ngilhhgr Gxgrklsg? Fsslstgb Suaa-ups Ngedrg prdirgsslhi td f ndbywgli`t dr wgli`tgb puaa-up, edkus dh bdlhi t`g gxgrklsg kdrrgktay fhb ghifilhi t`g afts. \du kfh bd t`ls ny uslhi t`g fsslstgb puaa-up mfk`lhg dr ny fttfk`lhi f rgslstfhkg nfhb td t`g puaaup nfr fhb ydur eddt td deesgt pfrt de ydur ndby wgli`t. Edaadw t`g edrm edr t`g Lhtgrmgblftg Gxgrklsg Suaa-up ngadw.

Lhtgrmgblftg Gxgrklsg? Suaa-up Irlp nfr wlt` ndt` `fhbs, fndut s`duabgr-wlbt` fpfrt fhb pfams efklhi dut. Euaay gxtghb ydur frms sd ydu frg lh f `fhilhi pdsltldh. Ghifig t`g afts fhb sadway puaa ydursgae up. Jggp ydur s`duabgrs nfkj fhb bdwh fhb brlvg t`g gandw tdwfrbs t`g ﬎ddr w`lag t`g afts a fts kdhtrfkt. Jggp ydur k`lh fhb k`gst up fhb lmfilhg puaalhi ydur k`gst tdwfrbs t`g nfr. nfr. [adway adwgr nfkj bdwh.

Fbvfhkgb Gxgrklsg? Ygli`tgb Suaa-up dr Ylbg Irlp Suaa-up Dhkg ydu `fvg mfstgrgb t`g edrm de f ndbywgli`t puaa-up, ydu kfh k`faaghig ydursgae ny fbblhi f wgli`tgb vgst td ydur ndby. \du \du kfh fasd k`fhig t`g irlp pdsltldh lhtd f wlbg irlp puaa-up. [d, [ d, lhstgfb de irlpplhi t`g nfr s`duabgr-wlbt` fpfrt, irlp t`g nfr fndut ;3-27 bgirggs dut erdm gfk` slbg de t`g ndby. [d, w`gh ydu `fhi, ydur frms addj aljg f ‑\”. Edaadw prdpgr puaa-up edrm.

Grgktdr [plhfg Gxgrklsgs edr f [trdhigr Nfkj R`g grgktdr splhfg ls f irdup de adhi muskags t`ft ruh vgrtlkfaay fadhislbg t`g vgrtgnrfa kdaumh erdm t`g sfkrum td t`g uppgr rlns fhb kgrvlkfa vgrtgnrfg. R`gy prlmfrlay suppdrt t`g `gfb fhb splhg fhb fsslst lh nfkj gxtghsldh, `gfb rdtftldh, fhb fhb aftgrfa ﬎gxldh (slbg nghbs). R`g grgktdr splhfg irdup lsh“t kdhslbgrgb f mfodr muskag, sd lt ls sdmgtlmgs dvgraddjgb. Nut, lt ls fh gxtrgmgay lmpdr tfht muskag ngkfusg lt `gaps stfnlalzg dur splhg, suppdrt prdpgr pdsturg pdsturg,, fhb pafys f jgy rdag lh dur kdrg strghit`.

WHLR R@^GG / R@^GG / R^FLHLHI ED^ F [R^DHIG^ NFKJ 

033.727.299> YYY.L[[FDHALHG.KDM

67

 

WHLR R@^GG

Ngilhhgr Gxgrklsg? [upgrmfh Afy efkg bdwh dh f ﬎ft surefkg. Ndt` frms fr ms fhb ndt` eggt s`duab ng strgtk`gb dut fndut s`duabgr-wlbt` fpfrt. [adway [a dway rflsg ndt` frms fhb agis a gis dee t`g ﬎ddr ft t`g sfmg tlmg. Flm edr fndut slx lhk`gs dee t`g ﬎ddr. Edkus dh aletlhi ydur k`gst dee t`g irduhb uslhi oust ydur nfkj muskags. Ulsufalzg ghifilhi t`dsg muskags gfk` tlmg ydu alet. Jggp efkg pdlhtgb ft t`g ﬎ddr td jggp t`g hgkj lh f hgutrfa pdsltldh. Sfusg edr f dhgsgkdhb `dab ft t`g tdp. [adway adwgr agis fhb frms nfkj bdwh td t`g irduhb. Le hggbgb, ydu kfh mdbley t`ls gxgrklsg ny fatgrhftlhi ngtwggh rflslhi dhg frm fhb dhg dppdsltg agi ft f tlmg.

Lhtgrmgblftg Gxgrklsg? [tfnlalty Nfaa Nfkj Gxtghsldhs Sdsltldh ydursgae efkg bdwh dh tdp de t`g stfnlalty nfaa. Rdgs s`duab ng strgtk`gb dut ng`lhb ydu fhb agis sprgfb fpfrt ghdui` td krgftg f sdalb, stfnag nfsg. Safkg ydur `fhbs ng`lhb ydur `gfb fhb ghifig iautgs fhb kdrg muskags. ^flsg ydur tdrsd tdr sd upwfrb uslhi ydur adwgr nfkj muskags. Eggt s`duab rgmflh strm dh t`g irduhb. [adway adwgr nfkj bdwh td stfrtlhi pdsltldh.

Fbvfhkgb Gxgrklsg? Bumnngaa dr Nfrngaa Bgfbalet Ghsurg ydu frg uslhi fpprdprlftg wgli`t td stfrt ydur bumnngaa dr nfrngaa bgfbalet. bgfbalet. ^gmgmngr, kdrrgkt edrm ls mdrg lmpdrtfht lmpdr tfht t`fh mdrg wgli`t. Jggp ydur s`duabgrs nfkj fhb ydur tdrsd strfli`t t`rdui`dut t`g bgfbalet mdvgmght. @fhbs s`duab irlp t`g bumnngaas wlt` pfams efklhi t`g tdp de t`g t`li`s. [adway `lhig ft t`g `lps fhb adwgr t`g tdrsd uhtla lt ls fndut pfrfaaga td t`g irduhb, jggplhi t`g wgli`ts wgli`ts kadsg td t`g s`lhs. Sus` t`rdui` t`g ndttdms de t`g eggt fhb puaa ydursgae nfkj td stfhblhi. Gxtghb `lps fhb kdhtrfkt iautgs ft t`g tdp de t`g alet.

Nulablhi f [trdhi Nfsg Jggp lh mlhb t`ft t`grg frg mdrg muskags lh l h ydur nfkj t`fh oust t`gsg t`rgg. Fhb, t`grg frg f vfrlgty de gxgrklsgs t`ft kfh geegktlvgay strghit`gh t`g nfkj muskags. Agfrhlhi td ghifig t`g prdpgr muskags kdrrgktay burlhi fh gxgrklsg ls t`g jgy td f strdhi euhktldhfa nfkj. R`gsg gxgrklsgs frg stfrtlhi stfr tlhi pdlht td `gap ydur kalghts nulab t`g nfkj t`gy wfht fhb hggb. Le ydu frg lhtgrgstgb lh agfrhlhi mdrg fndut `dw nfkj pflh, s`duabgr pflh, jhgg pflh kfh ng rgbukgb w`gh muskag lmnfafhkgs l mnfafhkgs fhb mdvgmght byseuhktldh frg kdrrgktgb, k`gkj dut L[[F“ L[[F“s s Kdrrgktlvg Gxgrklsg [pgklfalst Kdursg.  Kdursg. 

WHLR R@^GG / R@^GG / R^FLHLHI ED^ F [R^DHIG^ NFKJ 

033.727.299> YYY.L[[FDHALHG.KDM

65

 

WHLR EDW^

@dw Bd L Nulab t`g Sgregkt Iautgs4

033.727.299> YYY.L[[FDHALHG.KDM

69

 

WHLR EDW^

Gvgrydhg wfhts td ng strdhi fhb stt. Nut agt“s agt“s efkg lt, t`gy fasd wfht f pgregkt nutt, iautgs, dr nfkjslbg. Lt“s Lt“s dhg de t`g mdst kdmmdh t`lhis kalghts fsj edr edr.. \du“vg \du“vg stiurgb dut `dw td kdrrgkt kdr rgkt dvgrfktlvg fhb uhbgrfktlvg muskags lhvdavlhi t`g iautgs, fhb hdw lt“s tlmg td igt lhtd t`g spgklstks. Elrst, klrkag nfkj td t`g jgy muskags lhvdavgb. R`dsg t`ft ilvg t`g hlkg, kurvy kur vy ndttdm lhkaubg t`g iautgus mfxlmus, iautgus mgblus, fhb iautgus mlhlmus. F adt de dur bflay mdvgmghts, aljg aljg wfajlhi dr ruhhlhi, r uhhlhi, lhvdavg t`gsg muskags, fhb ygt, mdst pgdpag hgvgr trflh t`gm spgklstkfaay. spgklstkfaay. Y`gh ydu bd trflh ydur iautgus muskags, lt“s lt“s pdsslnag td fk`lgvg `ypgrtrdp`y, `ypgrtrdp`y, dr irdwt` lh t`g slzg de t`g muskags. R`g sgkrgt ls td tfrigt gfk` de t`g iautg muskags fhb td prdirgsslvgay dvgradfb t`gm wlt` `li` lhtghslty. \du kfh fk`lgvg t`ls wlt`lh fhy rfhig de rgps, nut ydu igt t`g ngst muskag `ypgrtrdp`y rgsuats erdm f rgp rfhig de slx td twgavg fhb wlt` f `gfvy rgslstfhkg. K`gkj dut dur Ndbynulablhi Kgrtlstkftldh dr Kgrtlstkftldh dr dur Kgrtlstgb Elthgss E lthgss Rrflhgr Rrflhgr prdirfm  prdirfm td igt t`g aftgst dh `ypgrtrdp`y iflhs.

Kfh“t L Oust [quft fhb Auhig4 Erdm f adt de pgdpag w`d `fvgh“t bdhg t`glr rgsgfrk`, ydu“aa ydu“aa `gfr? ‑Oust squft mdrg! Fhb bgfb alet mdrg!” [qufts,, bgfbalets [qufts bgfbalets,, fhb auhigs bgsthltgay `lt t`g iautgs, nut t`gy fasd tfrigt f adt de dt`gr muskags, aljg t`g qufbs, `fmstrlhis, fns, fhb dt`grs. Fat`dui` sdmg pgdpag mfy nulab f ngfutleua bgrrlgrg erdm oust squfttlhi, bgfbaletlhi, fhb auhilhi, dhg slzg bdgs hdt stt faa, fhb t`ls fpprdfk` mfy hdt wdrj edr gvgrydhg. gvgr ydhg. Edr t`dsg w`d hggb f alttag gxtrf `gap, dr bdh“t wfht td spghb faa t`glr tlmg lh t`g squft rfkj, `lt t`dsg iautgs blrgktay. blrgktay. Le ydu wfht td rgfaay nulab fh lmprgsslvg tus`, ydu hggb gxgrklsgs t`ft kfusg t`g `li`gst pgrkghtfig de muskag fktlvftldh erdm t`g t`rgg iautgus muskags. R`g iautgs frg mdst fktlvftgb w`gh t`g `lps frg hgfr euaa gxtghsldh, sd edkus dh gxgrklsgs t`ft tfrigt t`g iautgs fhb fk`lgvg t`ls euaa rfhig de mdtldh.

WHLR EDW^ / EDW^  / @DY BD L NWLAB R@G SG^EGKR IAWRG[4

033.727.299> YYY.L[[FDHALHG.KDM

60

 

WHLR EDW^

\dur Ngst Ngts td td Rfrigt Rfrigt t`g t`g Iautgs Iautg s Hdw,, agt“s Hdw agt“s igt spgklstk. Y`ft gxfktay frg t`g ngst gxgrklsgs edr sgglhi irdwt` lh t`g iautg muskags4 • [lbg pafhj fnbuktldhs • [lhiag-agi squfts • @lp nrlbigs • Jgttagngaa Jgttagngaa swlhis  swlhis (wlt` fh gmp`fsls dh `lp t`rust wlt` iautg kdhtrfktldh) • @lp gxtgrhfa rdtftldhs • [lhiag-agi gagvftgb `lp t`rusts Mdst de t`gsg gxgrklsgs fk`lgvg f 93% dr irgftgr mfxlmfa vdauhtfry muskag kdhtrfktldh (MULK). ( MULK). R`g `li`gr t`ft pgrkghtfig, t`g mdrg ydu“rg ydu“rg wdrjlhi t`dsg iautgs fhb t`g efstgr ydu“rg mdvlhi mdvlhi tdwfrb nliigr muskags. [lbg pafhj fnbuktldhs kdmg dut dh tdp wlt` 63;% MULK, fhb slhiag-agi squfts frg t`g hgxt ngst wlt` 0>% MULK.

Bdh“t Edrigt t`g Agis Lmprgsslvg rgsuats lh iautg muskag bgvgadpmght fasd kdmg wlt` fh fbbgb iautg-lhtghslvg wdrjdut bfy. bfy. Nut ydu s`duab fasd lhkaubg ydur y dur agis ngkfusg t`gy frg faa rgaftgb. Dh Mdhbfy, Mdhbfy, bgblkftg ydur wdrjdut td agi gxgrklsgs t`ft fasd `lt t`g iautgs? • @gfvy @gfvy nfrngaa squfts • [palt auhigs • @fmstrlhi kuras • Agi gxtghsldhs Dh Erlbfy dr [fturbfy, [fturbfy, wdrjdut td strlktay ‑nddty nulablhi” fhb put ydur iautgs t`rdui` t`g rlhigr rlhigr.. R`g prdirgsslvg dvgradfb prlhklpag, w`lk` ls t`g ‑irfbufa lhkrgfsg de strgss pafkgb updh t`g ndby burlhi gxgrklsg trflhlhi,” trflhlhi,” ls t`g jgy td ydur prdirgss `grg. R`ls ls t`g mdst lmpdrtfht lmpdr tfht prlhklpag lh strghit` trflhlhi, trflhlhi , fhb lt ilvgs ydu t`g ngst rgsuats rgsua ts lh muskag irdwt` fhb strghit`. R`ls ls ngkfusg muskags lhkrgfsg lh strghit` fhb slzg w`gh t`gy frg edrkgb td kdhtrfkt ft tghsldhs kadsgst td t`glr mfxlmum. Rd fk`lgvg t`ls, ydu kfh? • Sgredrm Sgredrm mdrg rgps wlt` t`g sfmg fmduht de wgli`t. • Lhkrgfsg t`g rgslstfhkg adfb fhb pgredrm t`g sfmg fmduht de rgps. • Fbb mdrg sgts de ‑wdrj” td f spgklstk muskag irdup.

WHLR EDW^ / EDW^  / @DY BD L NWLAB R@G SG^EGKR IAWRG[4

033.727.299> YYY.L[[FDHALHG.KDM

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WHLR EDW^

Rrflh t`g Iautgs [SGKLELKFAA\ R`g tfjgfwfy tfjgfwfy agssdh `grg ls squfts fhb bgfbalets frg hdt f surg iufrfhtgg. \du kfhhdt slmpay squft fhb bgfbalet ydur wfy td f strm fhb kurvy kur vy nfkjslbg. Lt“s Lt“ s f prgtty slmpag prlhklpag? Le ydu wfht td irdw nli, strdhi nlkgps, ydu `fvg td trflh ydur nlkgps, hdt ydur trlkgps. [d, le ydur kalght wfhts td nulab nliigr nliigr,, strdhigr iautgs4 Rrflh Rrflh t`g `gkj dut de t`g iautgs, hdt oust t`g dt`gr surrduhblhi muskags lh t`g agis. Y`ft le ydur kalght sfys? ‑L“m `fppy wlt` my qufb fhb `fmstrlhi bgvgadpmght, nut nut my iautgs frg hdt up td pfr.. L wfht td nulab my iautgs up mdrg nut jggp my qufbs fhb `fmstrlhis t`g sfmg slzg.” pfr F tdui` idfa td fk`lgvg edr surg, nut pdsslnag. Mdst de t`g wdmgh w`d sfy t`ls aljgay rgpdrt rgpdr t t`gy squft, bgfbalet, fhb auhig oust fs muk` fs t`g iuys. R`ls ls gxfktay w`y t`glr iautgs frg afiilhi a fiilhi ng`lhb t`g bgvgadpmght de t`glr qufbs fhb `fmstrlhis‒mdst de t`dsg gxgrklsgs frg kdmpduhb mdvgmghts. R`g dt`gr muskags de t`g agi a gi tfjg dvgr burlhi t`g mdvgmght lhstgfb de ilvlhi t`g iautgs t`glr `li`gst pgrkght de muskag fktlvftldh. Mdst lmpdrtfhtay, rgmlhb ydur kalghts w`d wfht nliigr nutts? Fbblhi squfts fhb auhigs fadhg mfy hdt bd t`g trlkj. R`gy must fbb spgklstk, tfrigtgb iautg gxgrklsgs fhb wdrjduts ft agfst dhkg f wggj. ^gfby td ngilh f hgw kfrggr `gaplhi kalghts lmprdvg t`glr edrm fhb dvgrfaa stthgss4 [lih up edr t`g L[[F“s pgrsdhfa trflhgr kdursg dhalhg sd ydu kfh ngilh k`fhilhi alvgs!  alvgs!  Ngvgray Sfqulh ^gegrghkgs 6. Ndrgh, Jrlstlh gt fa. Gagktrdmydirfp`lk Fhfaysls de Iautgus Mgblus fhb Iautgus Mfxlmus Burlhi ^g`fnlaltftldh Gxgrklsgs. Lht O [pdrts [ pdrts S`ys R`gr. >366 [gp: 5(;)? >35‛>>;. >. Fhbgrsgh, AA gt fa. Hgurdmuskuafr fktlvftldh lh kdhvghtldhfa t`grfpgutlk gxgrklsgs fhb `gfvy rgslstfhkg gxgrklsgs? lmpalkftldhs edr rg`fnlaltftldh. S`ys R`gr R`gr.. >335 Mfy:05(7)?50;- YYY.L[[FDHALHG.KDM

>3

 

WHLR ELUG

Nulablhi Nula blhi [ymmgt [ymmgtrr y lh \dur Agis

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WHLR ELUG

Bdh“t sjlp agi bfy‒wg“vg `gfrb lt ngedrg, fhb wg“aa wg“aa `gfr lt fiflh. Nut w`ft wg bdh“t `gfr f adt de ls w`ft td wdrj dh burlhi agi bfy. bfy. Mdst pgdpag id edr t`dsg ‑mlrrdr muskags” w`gh t`gy `gfb td t`g iym, i ym, t`g qufbs, fns, fhb s`duabgrs. Detgh edridttgh dh agi bfy frg t`g iautgs iautgs fhb  fhb t`g `fmstrlhis. Ndt` de t`dsg irdups frg idlhi td ng gqufaay lmpdrtfht. R`ls frtlkag kdvgrs t`g `fmstrlhis fhb w`y t`gy frg lmpdrtfht. Hdt dhay wlaa trflhlhi ydur kalght“ kalght“s s `fmstrlhis ilvg t`gm symmgtry lh t`glr agis nut lt wlaa wla a fasd `gap lhkrgfsg t`g strghit` de dt`gr muskags, `gap lmprdvg mgtfndalsm, fhb `gap prgvght lhoury. l houry.

Muskags de t`g @fmstrlhi Irdup Ngedrg oumplhi lhtd t`g lmpdrtfhkg lmpdr tfhkg de trflhlhi t`g `fmstrlhis, ruh t`rdui` t`ls qulkj rgergs`gr fndut w`lk` muskags mfjg up t`g `fmstrlhi fhb w`ft t`dsg muskags bd. R`g `fmstrlhi irdup ls mfbg de up t`rgg muskags? • Nlkgps egmdrls • [gmltghblhdsus • [gmlmgmnrfhdsus R`gsg muskags stfrt ft t`g ndttdm de t`g `lp ndhg, krdss t`g jhgg odlht, fhb fttfk` td t`g adwgr agi ft t`g stnuaf fhb tlnlf. \dur `fmstrlhi `gaps wlt` ydur fnlalty td slt, stfhb, wfaj, fhb gvgh ruh.

Nlkgps Egmdrls R`ls muskag kdhtrdas mfhy de t`g fktldhs lh t`g agi. [dmg de t`g mfodr euhktldhs lhkaubg ﬎gxlhi t`g jhgg, gxtghblhi t`g `lps, rdtftlhi t`g adwgr agi w`gh t`g jhgg `fs f sali`t ﬎gxldh, fhb `gaplhi lh t`g aftgrfa rdtftldh de t`g t`li` w`gh t`g `lp ls gxtghbgb.

[gmltghblhdsus R`g sgmltghblhdsus tfjgs pfrt lh t`g gxtghsldh de t`g t`li` erdm t`g `lp, `l p, ﬎gxldh de t`g jhgg, fhb lhtgrhfa rdtftldh de t`g jhgg w`gh lt ls lh ﬎gxldh.

[gmlmgmnrfhdsus R`g sthfa muskag, t`g sgmlmgmnrfhdsus, wdrjs dh `lp gxtghsldh, jhgg ﬎gxldh, fhb lhtgrhfa rdtftldh de t`g jhgg w`gh lt ls ﬎gxgb. R`gsg muskags `fvg slmlafr rgspdhslnlaltlgs, nut lt tfjgs trflhlhi t`gm edr t`gm td wdrj wdr j tdigt`gr td ng strdhi td suppdrt t`dsg mdvgmghts. Jggp lh mlhb, oust ngkfusg t`gy frg dppdsltg de t`g qufbrlkgps bdgsh“t mgfh t`ft w`gh t`g `fmstrlhis frg wdrjlhi t`g qufbrlkgps frg hdt fhb vlkg vgrsf. R`g agi muskags  muskags  frg uhlqug lh t`ft t`gy faa wdrj tdigt`gr tdigt`gr..

WHLR ELUG / ELUG  / NWLABLHI [\MMGR^\ LH \DW^ AGI[

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WHLR ELUG

Y`y Rrflh Rrflh t`g @fmstrlhis4 Fs ydur kalght wdrjs dh `fmstrlhi gxgrklsgs, t`gy“aa t`gy“aa hdtlkg t`g iautgs fhb qufbrlkgps igttlhi strdhigr ft t`g sfmg tlmg. Lt kfh ng blestkuat td lsdaftg t`g `fmstrlhi muskags, w`lk` pfrt de w`y fs t`glr `fmstrlhis igt strdhigr sd wlaa t`g muskags frduhb t`gm. R`g agis frg t`g afrigst muskag irdup lh t`g ghtlrg ndby, sd fs t`g qufbs, `fmstrlhis, fhb iautgs faa igt strdhigr,, ydur kalght wlaa `fvg fh lhkrgfsg lh muskag mfss. R`ls, lh turh, wlaa kfusg t`glr ndby td nurh mdrg strdhigr kfadrlgs. Y`lk` ls w`y fs ydu wdrj wdr j ydur agis mdrg, ydur mgtfndalsm wlaa lhkrgfsg. Mdst pgdpag, gspgklfaay wdmgh, frg typlkfaay qufb bdmlhfht. R`ls detgh `fppghs erdm f afkj de trflhlhi trflhl hi fhb, edr wdmgh gspgklfaay, gspgklfaay, erdm wgfrlhi s`dgs wlt` `ggas. @li` `ggas kfusg t`gm td rgay mdrg dh t`g qufbrlkgp muskags edr mdst de t`glr bfy. R`ls kfh agfb td mfhy prdnagms lh t`g jhgg, `lp, fhb gvgh pgavls fhb adwgr nfkj. R`grgedrg, lt ls sd kruklfa td nulab nula b up t`ft pdstgrldr k`flh, spgklstkfaay t`g `fmstrlhi muskags, td prgvght t`gsg lhourlgs erdm dkkurrlhi.

Gxgrklsgs edr t`g @fmstrlhis Hdw t`ft wg“vg idhg t`rdui` t`g nfslks de t`g `fmstrlhi irdup fhb w`y lt“s lmpdrtfht td trflh t`dsg muskags, agt“s agt“s id dvgr gxgrklsgs tfrigtlhi t`ls muskag irdup. R`grg frg mfhy dptldhs dut t`grg, nut t`g edaadwlhi stvg `fmstrlhi gxgrklsgs frg sdmg de t`g mdst pdpuafr dptldhs usgb td tfrigt t`ls muskag irdup.

^dmfhlfh Bgfbalet R`g ^dmfhlfh bgfbalet kfh bgfbalet kfh ng pgredrmgb wlt` t`g sfmg s fmg tgk`hlqug uslhi glt`gr f nfrngaa dr bumnngaas, t`dui` f nfrngaa ls t`g mdrg kdmmdh fpprdfk`. @fvg ydur kalght stfrt wlt` t`glr eggt fndut `lp-wlbt` fpfrt. R`gy s`duab `dab td nfr wlbg ghdui` t`ft nfr efaas ft `lp agvga. Jggplhi t`glr s`duabgrs nfkj fhb tli`t, nfkj frk`gb, fhb f sali`t nghb lh t`g jhggs, `fvg t`gm adwgr t`g nfr ghsurlhi t`ft t`g nutt ls mdvlhi fs efr nfkj fs pdsslnag. R`g nfr s`duab hdt ng fnag td id muk` adwgr t`fh t`g jhgg le t`ls ls bdhg kdrrgktay. Dhkg ydur kalght `lts t`ft rfhig de mdtldh, t`gy“aa sadway nrlhi t`g nfr nfkj up td t`g stfr tlhi pdsltldh, uslhi t`g `lps td brlvg edrwfrb.

Jgttagngaa [wlhi R`grg frg twd bleegrght typgs de jgttagngaa swlhis. Elrst, edr t`g ^usslfh jgttagngaa swlhi, swlhi , t`g jgttagngaa wlaa stdp ft fndut t`g `gli`t de ydur gygs. Ylt` t`g Fmgrlkfh vgrsldh, t`g jgttagngaa idgs faa t`g wfy dvgr t`g `gfb uhtla t`g frms frg euaay eua ay adkjgb dut fhb t`g ndttdm de t`g jgttagngaa ls blrgktay dvgr`gfb. R`g ^usslfh vgrsldh ls mdrg kdmmdh, sd t`ft“s t`ft“s t`g vgrsldh bgskrlngb `grg.

Rd stfrt, lhstrukt ydur kalght stfhb wlt` t`glr eggt s`duabgr-wlbt` fpfrt, tdgs pdlhtgb sali`tay dut, fhb jhggs wlt` f sali`t nghb. @fvg t`gm `dab t`g jgttagngaa ngtwggh t`glr agis. R`gh, ghsurlhi t`gy jggp t`g frk` lh t`glr nfkj, t`gy“aa t`gy“aa nghb t`glr `lps nfkj w`lk` wlaa edrkg t`g jgttagngaa nfkj ng`lhb t`g agis. a gis. Kug t`gm td usg WHLR ELUG / ELUG  / NWLABLHI [\MMGR^\ LH \DW^ AGI[

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WHLR ELUG

t`glr iaugs td gxtghb t`g `lps, edrklhi t`g jgttagngaa td id upwfrb. R`g jgttagngaa s`duab rgfk` t`g `gli`t de t`glr gygs. R`gh, lh f kdhtrdaagb mfhhgr mfhhgr,, t`gy“aa t`gy“aa adwgr t`g wgli`t nfkj bdwh td t`g stfr tlhi pdsltldh fhb id lmmgblftgay lhtd t`g hgxt rgp utlalzlhi t`g mdmghtum de t`g jgttagngaa. Le t`gy egga t`gsg lh t`glr iautgs fhb `fmstrlhis, lt“s f iddb slih t`gy“rg bdlhi t`gm kdrrgktay.

Iautg Nrlbig Rd pgredrm t`g iautg nrlbig, ydur kalght wlaa stfrt ny aylhi dh t`glr nfkj wlt` t`glr jhggs nght fhb eggt fndut `lpwlbt` fpfrt fhb blrgktay uhbgr t`g jhggs. ^gmlhb t`gm td ghifig t`glr kdrg t`gh squggzg t`g iautgs td alet t`g `lps, krgftlhi f blfidhfa alhg erdm t`g `lps td t`g jhggs. R`gh, lh f sadw fhb kdhtrdaagb mfhhgr, rgturh bdwh td t`g stfrtlhi pdsltldh. R`gy kfh `dab t`ls gxgrklsg ft t`g tdp dr pgredrm t`ls gxgrklsg edr rgpgtltldhs.

[tfnlalty Nfaa @fmstrlhi Kura Rd pgredrm t`g stfnlalty nfaa `fmstrlhi kura, kura, ydur kalght wlaa ngilh lh t`g sfmg s fmg pdsltldh fs t`g iautg nrlbig gxkgpt edr t`ls tlmg t`g eggt wlaa ng dh f stfnlalty nfaa. R`g nfaa s`duab stfrt kadsg ghdui` td t`glr ndby t`ft w`gh t`gy euaay gxtghb t`glr agis, t`glr eggt frg dh tdp de t`g nfaa. Rd ngilh, rflsg t`g `lps dee t`g irduhb, oust aljg wlt` t`g iautg nrlbig. R`gy“ R`gy“aa aa jggp t`glr s`duabgrs lh kdhtfkt wlt` t`g irduhb w`lag gxtghblhi t`g nfaa dut, krgftlhi f blfidhfa alhg erdm t`g eggt td t`g s`duabgrs. Hgxt, t`gy wlaa nghb t`g jhggs fhb nrlhi t`g nfaa nfkj lh fs kadsg td t`g ndby fs pdsslnag. R`gy s`duab egga t`ls lh t`g `fmstrlhis. R`ls gxgrklsg ls typlkfaay pgredrmgb edr rgpgtltldhs.

Iddb Mdrhlhi \dur kalght kfh pgredrm t`g iddb mdrhlhi gxgrklsg wlt` glt`gr f nfhb dr f nfrngaa, t`dui` t`gsg blrgktldhs usg t`g nfrngaa. @fvg ydur kalght stfrt stfr t wlt` t`g nfrngaa lh f nfkj-rfkj pdsltldh, sfmg fs w`ft t`gy wduab usg edr f nfkj squft. R`glr eddt stfhkg s`duab ng sali`tay wlbgr t`fh s`duabgr-wlbt` fpfr t fhb, aljg t`g squft, tdgs pdlhtgb sali`tay dutwfrb. Lhstrukt ydur kalght td ghifig t`glr uppgr nfkj fhb ghsurg t`gy jggp f iddb frk` lh t`glr adwgr nfkj, fiflh, slmlafr td t`g squft. R`gy s`duab `fvg f sali`t nghb ft t`g jhggs fhb ng pus`lhi t`glr nutt nfkj fs t`gy stfrt td nghb edrwfrb ft t`g `lps. @fvg t`gm nghb edrwfrb uhtla t`glr tdrsd ls sali`tay fndvg pfrfaaga. R`gh, sadway rflsg nfkj up td t`g stfrtlhi pdsltldh, ghifilhi t`g iautgs fhb `fmstrlhis td igt t`grg. R`ls gxgrklsg ls typlkfaay kdmpagtgb edr rgpgtltldhs.

^gfby td Agfrh Mdrg fhb Mfxlmlzg \dur Rrflhlhi4 R`ls kdhtght ls oust t`g ngilhhlhi. Le ydu wduab aljg td agfrh agfr h mdrg fndut dt`gr gxgrklsgs fhb `dw td wdrj wdr j bleegrght muskag irdups, k`gkj dut L[[F“s Kgrtlstgb Elthgss Rrflhgr prdirfm. Rrflhgr prdirfm. Lt“s Lt“s f odurhgy td `gap ydu mfjg t`g mdst de ydur trflhlhi fhb td `gap ydu `gap dt`grs lh fk`lgvlhi t`glr stthgss idfas.

WHLR ELUG / ELUG  / NWLABLHI [\MMGR^\ LH \DW^ AGI[

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