Rutina de Entrenamiento para Principiantes

 

NEZ_NEHMDNEZC MNR ? DEDBDHA GTM    

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Jurhbdòe; 8 mns Cokntdvcs; Zcedidbhr mhsh musbuahr y nadmdehr grhsh vdsbnrha, brnhr `èodtcs jn netrnehmdnetc ne gym. Mhtnrdha; Ohrrhs jn netrnehmdnetc, Mhebunrehs (acs rnsthetns nknrbdbdcs, nstèe ohshjcs ne mcvdmdnetcs bce na prcpdc pnsc) Jíhs jn netrnehmdnetc h ah snmheh; > Jdidbuathj; dedbdha

_nhadzhmcs ne tcjcs acs nknrbdbdcs; Rnrdns; : _npntdbdcens; 8> - ?< A^ENR; 8)  \HZHJH NE \CANH 8.  Jnons suknthr uec jn acs tcodaacs h ah pcanh ohkh jnspuäs jn bcacbhr na pnsc qun jnsnns. ?.  Bcaòbhtn irnetn h ah mèqudeh y suknth acs mhegcs bce ah nsphajh nrgudjh y ah pnavds debadehjh anvnmnetn `hbdh hjnahetn. Ah pdnreh qun tdnens hthjh h ah pcanh jnons nanvhrah `hbdnejc rnsdstnebdh. 2.  Ah ctrh pdnreh jnon mhetnenrsn ne na sdtdc adgnrhmnetn debadehjh. :.  Ah djnh ns qun nanvns ah pdnreh pcr ah nxtnesdòe jn ah bhjnrh y nvdthr ah ianxdòe jn ahtdnmpc rcjdaah.yJn nsth mhenrh, tnejrès acs rnsuathjcs qun jnsnhs . ne mnecs nvdthejc ansdcens

 

?)  INMC_HA NE MHX^DEH 8.  Dedbdh tdrhejc jna pnsc bce tus phetcrrdaahs, sdetdnejc ah prnsdòe ne acs dsqudctdodhans. @hz nstc `hsth na puetc jn mèxdmh nxtnesdòe phrh td. ?.  Ac rnbcmnejhoan ns nx`hahr ne na mcmnetc ne qun ah rcjdaah sn `haah ne ianxdòe. ^eh vnz habhezhjc nstc, dedbdh, bce ue mcvdmdnetc panehmnetn bcetrcahjc, h scathr na pnsc phrh rngrnshr h ah pcsdbdòe bce ah qun jdstn bcmdnezc.

 

 

2) ZDKN_HR Ah zhebhjh ns uec jn acs mnkcrns nknrbdbdcs phrh buèjrdbnps jhjh su vnrshtdadjhj. Rdrvn thetc phrh mnkcrhr ah rnsdstnebdh bhrjdcvhsbuahr bcmc phrh humnethr na thmhøc jna mûsbuac. Rd tu cokntdvc ns bcesngudr uecs mûsbuacs mès grhejns, ahs zhebhjhs sn punjne rnhadzhr suknthejc uehs mhebunrehs h bhjh ahjc c ueh ohrrh ne ah nsphajh (dguha qun ne ah snethjdaah bce pnshs). Ha trhthrsn jn ue nknrbdbdc uedahtnrha (sn netrneh bhjh ahjc jna bunrpc dejdvdjuhamnetn), na gaûtnc mnjdc ns scmntdjc h mès nsträs. Hagc qun ec cburrn ne nknrbdbdcs odahtnrhans (bcmc ah snethjdaah).

:)  NM\^KN JN BHJN_H ^e nknrbdbdc baèsdbc qun euebh ihaah. Ohkc md puetc jn vdsth na mnkcr nknrbdbdc phrh ah musbuahturh jna gaûtnc. Rn trhth jn uec jn acs pcbcs nknrbdbdcs jcejn na gaûtnc sn bcetrhn `hsth ah mèxdmh nxtnesdòe jn bhjnrh. Ns jnbdr, buhejc tnenmcs ah bhjnrh hrrdoh jna tcjc. Bcesdgun ue rnsphajc sngurc jcejn hpcyhr ah nsphajh. Rnphrh acs pdns h ah haturh jn ah bhjnrh y nmpukh na sunac bce acs thacens `hsth nanvhr pcr bcmpantc ah bhjnrh. Rd qudnrns humnethr ue pcbc mès na jnshiíc punjns høhjdrtn uehs ohejhs naèstdbhs ne ahs rcjdaahs y nmpukhrahs `hbdh iunrh ne na hsbnesc.

 

 

>  .- RNEZHJDAAH ADO_N RNEZHJDAAH; -  Hpcyh ah ohrrh kustc pcr jnohkc jna edvna jna `cmorc   y nebunetrh tu

puetc jn nqudadordc bce naah. -  Acs pdns jnone nsthr h ah heb`urh jn acs `cmorcs, mhetäe na trcebc y ah bhonzh nrgudjcs bce acs pdns adgnrhmnetn `hbdh iunrh.

-  Mhetnednejc ueh pcsturh rnbth y ah bhonzh nrgudjh, de`hah y bcmdnezh

h ianxdcehr ahs bhjnrhs y ahs rcjdaahs phrh ohkhr ah ohrrh `hsth aanghr h

ue èeguac jn 4< grhjcs (ahs rcjdaahs ec jnone scornphshr acs jnjcs jn acs pdns). -  Nx`hahejc y nmpukhejc na sunac bce acs thacens  bcmdnezh h suodr, anvhethejc ah ohrrh bce ah nxtnesdòe jn rcjdaahs jn icrmh bcetrcahjh.

 

MH_ZNR; _^ZDEH

NR\AHJH Ah nsphajh ns ueh zceh musbuahr muy bcmpankh. Mub`c mès jn ac qun ah gnetn brnn. Bcmprnejn mub`cs mûsbuacs bce jdstdeths iuebdcens y ns uec jn acs grupcs musbuahrns jcejn mès snetdjc vh h tnenr bcmodehr jdstdetcs nknrbdbdcs y jdstdetcs èeguacs jn trhohkc jnodjc h ahs bhrhbtnrístdbhs qun nstn grupc musbuahr prnsneth. Ac prdmnrc qun vhmcs h vnr sce ahs jdstdeths phrtns jn ah nsphajh y acs mûsbuacs qun ah bceidgurhe

Bcmc vns, ah nsphajh sn bcmpcen jn mub`cs mûsbuacs, pnrc phrh `hbnr ahs bcshs mès snebdaahs, vhmcs h snphrhrah ne : prdebdphans;        

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jcrshans  trhpnbdc  rcmocdjn  nrnbtcrns nspdehans. 

 

  JC_RHANR

Nstn grupc musbuahr bcetrdouyn mub`c ha heb`c jn ah nsphajh. Zdnen ? iuebdcens prdebdphans;  

hjubne ha `ûmnrc (hbnrbh na orhzc ha tcrsc buhejc sn nebunetrh anvhethjc `hbdh

 

ue ahjc) na `ûmnrc (hbnrbh na orhzc ha tcrsc buhejc sn nebunetrh anvhethjc `hbdh nxtdnejn na irnetn)

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Rd tn jhs buneth, hmohs iuebdcens sce ahs qun sn aanvhe h bhoc bce acs nknrbdbdcs jn rnmc `crdzcetha y vnrtdbha. 

 

Z_H\NBDC

Na trhpnbdc an jh ue hspnbtc jn mès grcscr h ah nsphajh. Ah iuebdòe prdebdpha jn ah phrtn supnrdcr jna trhpnbdc ns ah jn nanvhr ahs nsbèpuahs (`hbdh hrrdoh, bcmc buhejc nebcgns acs `cmorcs). Ah jna trhpnbdc mnjdc y ohkc ns ah jn rntrhnr (kuethr) y ohkhr ahs nsbèpuahs.

 

_CMOCDJNR

Nstn mûsbuac sn jdvdjn ne ?, mhycr y mnecr, pnrc hmocs tdnene ah mdsmh iuebdòe prdebdpha; ah rntrhbbdòe nsbhpuahr. Acs rnmcs `crdzcethans sce acs qun rntrhne ahs nsbèpuahs, pcr ac mdsmc, ns ue mcvdmdnetc h tcmhr ne buneth sd qunrnmcs netrnehr acs rcmocdjns.

 

N_NBZC_NR NR\DEHANR

Nstcs mûsbuacs sn nebunetrhe h ac ahrgc jn ah nspdeh jcrsha. Dedbdhe ne ah nsphajh ohkh y sn nxtdnejne `hsth na brèenc.

Ru iuebdòe prdebdpha ns ah jn nxtnejnr ah bcaumeh vnrtnorha (anvhethrtn `hsth qunjhr nrgudjc).  Acs nrnbtcrns nspdehans sn hbtdvhe bce nknrbdbdcs bcmc  bcmc  snethjdaahs, snethjdaahs, pnsc  pnsc munrtc, rhbf puaas, ntb.

 

  8.- Khaòe ha pnb`c hghrrn hodnrtc;

8.  Nx`han mdnetrhs qun tdrh jn mhenrh aneth jn ah ohrrh bhrh hohkc `hsth na mcmnetc ne qun tcqun ah phrtn supnrdcr jn su pnb`c. ?.  Hprdntn acs cmcpahtcs y mhetäeghacs hsí `hsth ue phr jn snguejcs. 2.  De`han mdnetrhs qun vunavn jn icrmh aneth ah ohrrh h ah sdtuhbdòe dedbdha. :.  _npdth phrh na eûmnrc rnbcmnejhjc jn rndtnrhbdcens.

?.8.  Rcstnednejc acs bcjcs bnrbh jn su bunrpc, tdrn jn ah ohrrh `hbdh su hojcmne mdnetrhs nx`hah. ?.  Rhqun na pnb`c y hprdntn acs mûsbuacs jn ah nsphajh, bunetn ue phr jn snguejcs. 2.  De`han mdnetrhs qun rntcreh ah ohrrh h ah sdtuhbdòe dedbdha (sde burvnhr ah nsphajh), bce acs orhzcs y acs `cmorcs nstdrhjcs `hbdh hjnahetn. :.  _npntdr jn hbunrjc h tu pahe.

 

 

2.- _NMC BCE MHEB^N_EH  -  -  -  - 

Rnrdns; > _npntdbdcens; 8? Jnsbhesc; 2< sng. \cadb`danehs Nknbubdòe; ha mcmnetc jn suodr bcethmcs > snguejcs y ha ohkhr ? snguejcs.

Jnsjn nsth pcsdbdòe dedbdha y bcesnrvhejc ah nsphajh idkh, jnonmcs despdrhr y tdrhr jn ah mhebunreh phrh nanvhrah `hbdh ah nsphajh mdnetrhs na orhzc pnrmhenbn phrhanac ha bunrpc, aanvhejc na bcjc odne htrès phrh dmdthr na gnstc jn rnmc. Nspdrhmcs ha ideha jna mcvdmdnetc mdnetrhs jnsbnejnmcs eunvhmnetn na pnsc, jn mhenrh aneth.  aneth. 

 

ODBN\R 8.- Bura oíbnps debadehjc. -  Rnrdns; : -  _npntdbdcens; ? _N\ZR. Jnsbhesc; 8bcesthetn. mde jnsbhesc Nknbubdòe;

ZNBEDBH; 8.  Ah nsphajh jnon mhetnenrsn rnbth n detnethr qun na orhzc y na bcjc qunjne demcvdadzhjcs, pcstnrdcrmnetn despdrhmcs y rnhadzhmcs ah ianxdòe jna bcjc ne bhjh uec jn acs orhzcs, bcesnrvhejc bcmpanthmnetn ah pcsdbdòe jn ahs mhecs. ?.  Na bura mhrtdaac punjn snr rnhadzhjc jn icrmh hatnreh c punjn snr jn icrmh sdmuatèenh, mnjdhetn acs jcs ahjcs jna bunrpc. 2.  Ahs phamhs jn eunstrhs mhecs jnone nsthr crdnethjhs `hbdh na bunrpc jurhetn ah nknbubdòe jna nknrbdbdc, phrh pnrmdtdrecs sdmuahr qun na mhrtdaac suon y ohkh the scac bce ah ianxdòe jna bcjc. :.  \cstnrdcrmnetn nspdrhmcs ha ideha jna mcvdmdnetc gnenrha, sn prcbnjn h jnsbnejnr jn icrmh bcetrcahjh tcjc na pnsc phrh pcjnr aanvhr h bhoc ah ianxdòe jna bcjc bce na orhzc.

 

2.- B^_A ODBN\R -  -  -  - 

Rnrdns; : _npntdbdcens; ha ihaac MDEDMC 8> _N\ZR. Jnsbhesc; 8 mde jnsbhesc Nknbubdòe; bcesthetn.

8.  \hrh jn mhenrh bcrrnbth jn pdn bce ah nsphajh , bcgn ah sdtûhtn mhebunreh c ah ohrrh y tòmhacodne bce rnbthrnhadzhracs y acs `cmorcs rnahkhjcs hmohs mhecs. Rd ah tcmhs bce ahs mhecs snphrhjhs nsthrès trhohkhejc ah zceh detnrdcr jna oíbnps, sd ac `hbns bce ahs mhecs muy pnghjhs nsthrès trhohkhejc ah zceh nxtnrdcr jna oíbnps. ?.  ^eh vnz `nb`c nstc, bcmdnezhs bce na mcvdmdnetc, suons y ohkhs subnsdvhmnetn, jnons tnenr ahs pdnrehs anvnmnetn ianxdcehjhs y na trcebc nrgudjc, ns ue mcvdmdnetc rnpntdtdvc sngûe jnpnejh jn ah snrdn qun tn bcacqun na destrubtcr. 2.  Rí ac `hbns tû mdsmc, suons y ohkhs acs orhzcs ianxdceèejcacs, suons `hsth ah haturh jn acs `cmorcs y ohkhs, pnrc ec tcthamnetn, sde tcbhr tus pdnrehs, huequn sdnmprn rnbcmnejhmcs qun snhs destrudjc pcr ue nxpnrtc ne ah mhtnrdh. :.  _nbunrjh mhetnenr ueh rnspdrhbdòe suhvn y bcetrcahjh, prcburh ec rnspdrhr jnsbcetrcahjhmnetn hue buhejc nstäs the bheshjc, puns ah cxdgnehbdòe ns thmodäe ue ihbtcr bahvn phrh bcesngudr acs rnsuathjcs qun jnsnhe.

 

MDN_BCANR;  \DN_EHR; > nknrbdbdcs;

\NRC M^N_ZC _N\NZDBDCENR -  Rnrdns; : -  _npntdbdcens; 8? _N\NZDBDCENR MHPDMC \NRC. -  Jnsbhesc; 2< pcadb`danehs.

Na pnsc munrtc ns ue nknrbdbdc bcmpunstc qun rnqudnrn na usc jn tcjcs acs prdebdphans grupcs musbuahrns. Edegûe ctrc nknrbdbdc trhohkh mès tcjc na bunrpc qun nstn. Bce nstn nknrbdbdc ec sòac icrthanbnrès ahs pdnrehs, thmodäe trhohkhrès ah bcaumeh vnrtnorha, mnkcrhejc tu pcsturh. \ce tus pdns h ah heb`urh jn acs `cmorcs. Ianxdceh na trcebc `hbdh hohkc Ruknth ah ohrrh bce ahs ahs mdnetrhs mhetdnens nsphajh y Ne acs na orhzcs rnbtcs. jn mhecs `hbdh hohkc (neahprcehbdòe). mcvdmdnetc ohkhjh, nejnrnzh bhjnrhs y nmpukh `hbdh htrès, punjns ianxdcehr adgnrhmnetn ahs rcjdaahs.

 

 

RNEZHJDAAH O^AGH_H -  Rnrdns; : -  _npntdbdcens; 8? -  Jnsbhesc; :> snguejcs pcadb`danecs.

Hetns jn rnhadzhr ahs snethjdaahs oûaghrhs ne buhaqudnr netrnehmdnetc, jnons tnenr ne buneth qun acs prdebdpdhetns tdnene qun `hbnr nstn nknrbdbdc sde pnsc, puns ns iuejhmnetha qun prdmnrc bckhs prèbtdbh. 8.  ^odbh ue puetc jn hpcyc nsthoan qun ec snh mès hatc qun ah haturh jn tu rcjdaah. ^e ohebc c ueh sdaah phrh edøcs sce grhejns cpbdcens. ?.  \cetn jn nsphajhs, h ue mntrc jna puetc jn hpcyc, y nanvh na pdn jnrnb`c `hbdh htrès phrh bcacbhr na nmpnden scorn na ohebc c puetc jn hpcyc. 2.  Na pdn dzqudnrjc qunjhrè hpcyhjc ne na sunac y ah pdnreh tcthamnetn rnbth. :.  Bcacbh tus mhecs ne tus pnb`cs, bce acs puøcs bnrrhjcs phrh qun tn hyujne h mhetnenr na nqudadordc. punjns bcacbhr acshohkc. orhzcsRdtcthamnetn nxtnejdjcs `hbdh hjnahetn y bce ahsZhmodäe phamhs jn ahs mhecs `hbdh nsths pcsdbdcens ec tn rnsuathe bòmcjhs, punjns jnkhr ahs mhecs scorn tus bhjnrhs. >.  H`crh, ianxdceh ah pdnreh jnahetnrh jn tha mhenrh qun qunjn na musac phrhanac ha sunac y qun ah rcjdaah ec scornphsn ah pueth jna pdn. Mdnetrhs thetc, ah rcjdaah jn htrès sn `uejdrè c ohkhrè anethmnetn. 9.  Hsngûrhtn jn rnhadzhr na nknrbdbdc bce na pnb`c `hbdh hiunrh y na trcebc jn tu bunrpc tcthamnetn rnbtc. 7.  _ngrnsh h ah pcsdbdòe dedbdha rèpdjhmnetn, nmpukhejc tu bunrpc bce na thaòe jna pdn jnahetnrc.

 

 

[^MC     RNEZHJDAAH [^MC

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Rnrdns; : _npntdbdcens; 8> bcethmcs 2 snguejcs ne ah ihsn nxbäetrdbh y ac vcavnmcs h suodr. DM\C_ZHEZN H\ADBH_ AH ZNBEDBH.   Jnsbhesc; 2< snguejcs ecrmha. \hrhjcs •

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\èrhtn bce ahs pdnrehs snphrhjhs mès qun na heb`c jn acs `cmorcs y scstäe ueh mhebunreh bce hmohs mhecs h ah haturh jn tus musacs. @hbdnejc ah bhjnrh `hbdh htrès, ianxdceh ahs rcjdaahs y ohkh phrh `hbnr ueh snethjdaah `hsth qun ah mhebunreh tcqun na pdsc. Yunavn h suodr y rnpdtn.

9  RNEZHJDAAH ADO_N RNEZHJDAAH; -  Hpcyh ah ohrrh kustc pcr jnohkc jna edvna jna `cmorc   y nebunetrh tu

puetc jn nqudadordc bce naah. -  Acs pdns jnone nsthr h ah heb`urh jn acs `cmorcs, mhetäe na trcebc y ah bhonzh nrgudjcs bce acs pdns adgnrhmnetn `hbdh iunrh.

 

-  Mhetnednejc ueh pcsturh rnbth y ah bhonzh nrgudjh, de`hah y bcmdnezh

h ianxdcehr ahs bhjnrhs y ahs rcjdaahs phrh ohkhr ah ohrrh `hsth aanghr h ue èeguac jn 4< grhjcs (ahs rcjdaahs ec jnone scornphshr acs jnjcs jn acs pdns). -  Nx`hahejc y nmpukhejc na sunac bce acs thacens  bcmdnezh h suodr, anvhethejc ah ohrrh bce ah nxtnesdòe jn rcjdaahs jn icrmh bcetrcahjh.

HOJCMNE; 8.  \hrh bcmnezhr bce ah nknbubdòe jna nknrbdbdc brnhr ueh aíenh rnbth netrn ah bhonzh y acs thacens. ?.  Nvdth nmpukhr `hbdh hjnahetn bce acs pdns. 2.  Mhetäe ah pcsdbdòe nrgudjh sde `uejdr na pnb`c c ah nsphajh supnrdcr. :.  H bcetdeuhbdòe, sdnetn bcmc sn nesheb`he ahs jcrshans y ohkh acs bcjcs pcr jnohkc jn acs `cmorcs. >.  Mhetäe nsth pcsdbdòe jurhetn ue tdnmpc jntnrmdehjc. _nbcmnejhjc jn 2< snguejcs `hsth ue phr jn mdeutcs. Jn 2 h > snrdns rnspnbtdvhmnetn.

K^NYNR;  Mûsbuac prdebdpha; `cmorcs. Mûsbuac snbuejhrdc; trhpnbdc. Acs `cmorcs nstèe icrmhjcs pcr ueh snrdn jn mûsbuacs jn pnqunøc thmhøc . Hjnmès, ns ueh jn ahs hrtdbuahbdcens jna bunrpc, qun kuetc h ah bhjnrh y ahs rcjdaahs,

 

mès mcvdadjhj tdnen y mès detnrvdnen ne  ne ah mhycríh jn mcvdmdnetcs qun aanvhmcs h bhoc. \cr naac nsth phrtn jna bunrpc nstè icrmhjh pcr deidedjhj jn pnqunøcs mûsbuacs y tnejcens qun sce enbnshrdc icrthanbnr.

Nstcs sce acs prdebdphans Na jnatcdjns ns na mûsbuac prdebdpha jna `cmorc, y sn jdvdjn hehtòmdbhmnetn ne 2 grupcs jn idorhs c pcrbdcens; jnatcdjns hetnrdcr, jnatcdjns mnjdc c ahtnrha y jnatcdjns pcstnrdcr. Ahs trns pcrbdcens bcevnrgne ne na `ûmnrc, pnrc tdnene su crdgne jnsjn 2 puetcs jdinrnetns.

 

_^ZDEH

BHANEZHMDNEZC; 9< vunacs bce > ao

8.  Anvheth acs orhzcs `hbdh acs ahtnrhans `hsth na mcmnetc ne qun nstäe phrhanacs ha sunac. ?.  @hz ueh phush bce acs orhzcs ne su puetc mès hatc y vunavn h ah sdtuhbdòe dedbdha. 2.  _npdtn na mcvdmdnetc jn hbunrjc h tu rutdeh jn netrnehmdnetc.

Jnonmcs rnhadzhr >< rnp sngudjhs bce ahs phushs qun brnhs enbnshrdhs `hbnr pnrc sde jnkhr h ue ahjc ahs mhebunrehs

 

NANYHBDÒE I_CEZHA BCE MHEB^N_EHR; -  Rnrdns; > -  _npntdbdcens; ?>  ?< - 8> - 8> -  Jnsbhesc; 2< snguejcs. ‒

-  Anvheth ueh mhec y pèshah pcr jnahetn jn tu bhonzh6 netcebns, snetdrès ueh

tnesdòe jn ah phrtn pcstnrdcr jna tríbnps. -  Ec tn cavdjns jn `hbnr ueh phush y jn mcvnr na orhzc anethmnetn, thetc pcr jnahetn jn ah bhonzh, bcmc buhejc rngrnsnmcs h ah pcsdbdòe dedbdha6 nstc debrnmnethrè ah iunrzh rnhadzhjh pcr acs mûsbuacs jna orhzc. -  Na mdsmc prcbnsc jn anvhethr na orhzc y aanvhrac `hbdh hjnahetn jn tu rcstrc,

tneshejc na tríbnps jnon rnhadzhrsn bce na orhzc cpunstc. Jn nsth icrmh, nsthrnmcs turehejc hmocs orhzcs. Zhmodäe punjns vhrdhr rnhadzhejc jcs y jcs ne bhjh orhzc.

 

\_NRR MDADZH_ BCE MHEB^N_EHR -  Rnrdns; : -  _npntdbdcens; 2< -  Jnsbhesc; 2< snguejcs

8.  \hrh dedbdhr na prnss mdadthr, sdäethtn scstnednejc ueh ohrrh (c ue phr jn mhebunrehs) suknth ne prcehbdòe, ns jnbdr, ahs phamhs jnone nsthr mdrhejc `hbdh htrès ha mcmnetc jn bcacbhr acs orhzcs jn icrmh pnrpnejdbuahr ha bunrpc.  ?.  ^odbh ahs mhecs scorn ah ohrrh jn icrmh tha qun ec supnrne ah heb`urh jn acs `cmorcs, bce ah nsphajh ne ueh pcsdbdòe rnbth. 2.  Aanvh ah ohrrh bce hyujh jn ahs mhecs `hbdh ah phrtn hath jna pnb`c, nspnbíidbhmnetn h ah haturh jn acs `cmorcs. :.  Despdrh y nanvh ah ohrrh supnrdcrmnetn, bcmc sd sn nstuvdnrh nmpukhejc bce eunstrhs mhecs y ne su prcbnjnr sn nxtnejnrèe acs orhzcs. >.  Ha ideha jn ah hbbdòe, nspdrh mdnetrhs jnsbdnejns `hbdh ah pcsdbdòe dedbdha jna nknrbdbdc, jn ueh icrmh bcmpanthmnetn bcetrcahjh. Nstn ns ue nknrbdbdc qun thmodäe punjn snr rnhadzhjc jn pdn, jcejn scac sn jnon ianxdcehr adgnrhmnetn ahs rcjdaahs y prnvnedr buhaqudnr ansdòe aumohr, budjhejc ah nsphajh. Ac dmpcrthetn ns ec burvhr burvhr ah bcaumeh vnrtnorha y rnhadzhr rnhadzhr na nknrbdbdc jn icrmh phushjh.

 

  NANYHBDCENR \CRZN_DC_NR BCE MHEB^N_EHR -  Rnrdns; : -  _npntdbdcens; 80  89 - 8: -  Jnsbhesc; 8> snguejcs sprdet  8> snguejcs jnsbhesc ecrmha. ‒

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8.  Bce acs bcjcs adgnrhmnetn ianxdcehjcs, suon hmocs orhzcs `hsth qun tus hetnorhzcs sn uodqune phrhanacs ha pdsc. Ne nstn mcmnetc, `hz ueh ornvn phush jn uec c jcs snguejcs, phrh, idehamnetn, vcavnr h ah pcsdbdòe dedbdha. ?.  _npdth na mcvdmdnetc jn hbunrjc h su rutdeh.

 

\_NRR B^OHEC -  Rnrdns; : -  _npntdbdcens; 8> -  Jnsbhesc; 8> snguejcs paheb`h  8> snguejcs jnsbhesc ecrmha. ‒

8.  Jnsjn ueh pcsdbdòe ne ah qun ecs nebcetrnmcs snethjcs c odne jn pdn, vhmcs h tcmhr ueh mhebunreh bce acs `cmorcs bcacbhjcs `hbdh hjnahetn. Acs orhzcs pnrmhenbnrèe nxtnejdjcs ne nstn mcmnetc y ohkhrnmcs ha rnhadzhr ueh snethjdaah bce acs musacs. Nsth vh h snr ah qun tcmhrnmcs bcmc pcsdbdòe dedbdha. ?.  Na snguejc phsc vh h bcesdstdr ne suodr acs bcjcs, tha y bcmc sd `dbdärhmcs ue nknrbdbdc jn rnmc vnrtdbha bce mhebunrehs, nstc, `hsth na mcmnetc ne qun eunstrcs bcjcs sn nebunetrne h ah haturh jn acs `cmorcs. Ec tn cavdjns jn nx`hahr ne nstn puetc. 2.  \cstnrdcrmnetn, vhmcs h gdrhr nxtnrehmnetn ahs mhebunrehs phrh bcacbhrahs ne pcsdbdòe bhrh hrrdoh, scstnednejc ahs phrtns supnrdcrns jn acs orhzcs, jn prninrnebdh, ne na mdsmc edvna6 n dedbdhrnmcs bce na bdbac jn rnspdrhbdòe jn icrmh ecrmha. Bcetdeuhrnmcs bce nstn mcvdmdnetc `hsth na puetc ne qun acs hetnorhzcs acs tneghmcs jn icrmh pnrpnejdbuahr ha sunac y ahs bhrhs jn ahs mhecs sn nebunetrne hpuethejc `hbdh hrrdoh. :.  Ne nstn puetc, prnsdceh ahs pnshs scorn ah bhonzh tha y bcmc sd nstuvdnsns rnhadzhejc ue nknrbdbdc jn prnss jn `cmorcs (ec tn cavdjns jn ah rnspdrhbdòe). >.  Hquí tnrmdehmcs bce na nknrbdbdc y vcavnmcs h ah pcsdbdòe dedbdha. 9.  _npdtn na prcbnjdmdnetc na eûmnrc vnbns qun dejdqun tu rutdeh jn netrnehmdnetc.

 

 

_NMC HA B^NAAC BCE OH__H -  Rnrdns; : -  _npntdbdcens; 8> -  Jnsbhesc; :< snguejcs paheb`h.

8.  Bcaòbhtn irnetn h ah ohrrh bce acs pdns snphrhjcs h ah haturh jn acs `cmorns y scstnenr na mhegc bce ahs phamhs mdrhejc `hbdh tu bunrpc. Ruon acs orhzcs `hsth qun na mhegc aangun h ah haturh jn tu mnetòe. ?.  Acs bcjcs jnone phshr tu bhonzh y vnr `hbdh hiunrh ne tcjc mcmnetc. 2.  Ohkh na pnsc bce budjhjc phrh nvdthr ansdcens. Jn nstn mcjc, buneths bce ah cpcrtuedjhj jn nknrbdthr acs mûsbuacs jn ah phrtn supnrdcr ne buhaqudnr mcmnetc. @hbnr na rnmc ha bunaac bce pcanh ohkh ns ue netrnehmdnetc qun tn pnrmdtdrè nsthr ne icrmh.

 

 

YDN_ENR; ?.- \_NRR HAZC MHEB^N_EHR;

-Rnrdns; : -  _npntdbdcens; 8> -  Jnsbhesc; :> sng.

Hbuästhtn ne ue ohebc bce ueh debadehbdòe jn :> grhjcs y scstäe ue phr jn mhebunrehs ne tus mhecs. Nstdrh tus orhzcs jnsjn na pnb`c `hbdh hiunrh hghrrhejc hmohs pnshs bce ahs phamhs jn ahs mhecs mdrhejc `hbdh tus pdns. Yunavn h ah pcsdbdòe dedbdha y rnpdtn

2.- H\N_Z^_HR BCE MHEB^N_EHR; -  Rnrdns; : -  _npntdbdcens; 8>

 

-  Jnsbhesc; 2< shatcs thacens ha gaûtnc.

8.  Ruknth ahs mhebunrehs bce ahs phamhs mdrhejc `hbdh na bnetrc. Ac djnha snríh nsthr rnbcsthjc ne ue ohebc, punjn snr pahec, debadehjc c jnbadehjc . ?.  Mhetäe ah nsphajh nrgudjh jurhetn tcjc na netrnehmdnetc y nvdthrès jcacr ne acs `cmorcs. 2.  Nstdrh acs orhzcs `hbdh hrrdoh y aungc ianxdceh acs bcjcs `hsth qun sn nebunetrne ha edvna jn tus `cmorcs y acs bcjcs phsne jn nstcs. :.  \cstnrdcrmnetn, jnons vcavnr h nxtnejnr acs orhzcs `hsth ah pcsdbdòe dedbdha bce ueh adgnrh ianxdòe ne acs bcjcs. Jn nstn mcjc, sn punjne nvdthr ahs ansdcens ne ahs hrtdbuahbdcens. Ha mdsmc tdnmpc, bunethe bce ah cpcrtuedjhj jn shbhr na mhycr prcvnb`c ha trhohkc rnhadzhjc .

:.- IANPDCENR JN \NB@C; Rnrdns; : -  _npntdbdcens; 8< -  Jnsbhesc; ?< shatcs thacens ha gaûtnc.

 

 

Z_DBN\R 8.- Ahtnrha; ushmcs jcs sdaahs -  -  -  - 

Rnrdns; : _npntdbdcens; 8? Jnsbhesc; 2< snguejcs EC_MHA Nknbubdòe; bcesthetn. Na prdmnr phsc ne ah nknbubdòe jn acs icejcs ne ohebc pahec ns tcmhr jcs ohebcs y bcacbhracs jn icrmh phrhanah, ac djnha, snphrhjcs netrn 9< c 8 -  Jnsbhesc; :< snguejcs ecrmha.

ZNBEDBH; 8.  _nbuästhtn bce ah nsphajh panehmnetn hpcyhjh scorn ue ohebc pahec  y aungc tcmhr bce hmohs mhecs mhebunrehs. ?.  Ahs phamhs jn ahs mhecs jnone nsthr crdnethjhs `hbdh hrrdoh mdnetrhs hmocs orhzcs sn nebunetrhe ianxdcehjcs y ahs mhebunrehs qunjhe uodbhjhs jntrès jna bunrpc. 2.  Despdrhmcs y nxtnejnmcs acs orhzcs, jn icrmh qun qunjne uodbhjcs pnrpnejdbuahrmnetn ha bunrpc. Ns dmpcrthetn mhetnenr acs bcjcs snphrhjcs jna bunrpc jurhetn tcjh ah nknbubdòe jna nknrbdbdc.

 

 

2.- NPZNERDÒE MHEB^N_EH Z_HR E^BH -  Rnrdns; : -  _npntdbdcens; 8< -  Jnsbhesc; :< snguejcs EC_MHA

8.  Zcmh ueh mhebunreh y bcaòbhtn jn icrmh rnbth bce acs pdns hodnrtcs h ah mdsmh haturh jn acs `cmorcs6 na hghrrn punjn snr supdec, enutrc c prcec6 jnpnejdnejc jn bòmc tn sdneths mès bòmcjc. ?.  H`crh, bcetrhn na oíbnps y na tríbnps nx`hahejc y aanvhejc tu hetnorhzc pcr nebdmh jn tu `cmorc, `hsth tu eubh. 2.  Ne nsth pcsdbdòe, bcmdnezh h ohkhr ah mhebunreh (na nknrbdbdc sn punjn ninbtuhr bce hmocs orhzcs y mhebunrehs h ah vnz) `hsth qun sdneths ueh nxtnesdòe mèxdmh y na baímhx jn ah tnesdòe ne ah rngdòe jn acs tríbnps. :.  Mhetäe ah pcsdbdòe pcr uec c jcs snguejcs y rngrnsh, ne ue mcvdmdnetc bcetrcahjc y bce budjhjc jn qun ahs mhebunrehs khmès tcqune tu bhonzh ed `cmorcs.