Tony Sanchez - 84 Asanas, Level 1. Ghosh Lineage. Practice Manual-Yogic Physical Culture Academy (2012)

 

  ?= Bsb`bs  

Ievei 2  

Hojso Ik`ebhe  

^rbftkfe Gb`ubi  

Dy ]j`y Vb`foez  

 

  Ⓙ 4>24 - ]j`y Vb`foez

 Bii rkhots reservem. @j pbrt jc toks djja, eieftrj`kf jr prk`tem, gby de reprjmufem, stjrem k` b retrkevbi systeg, jr trb`sgkttem dy b`y geb`s, eieftrj`kf, gefob`kfbi, pojtjfjpyk`h, refjrmk`h, jr jtoerwkse, wktojut wrktte` pergksskj` crjg toe butojr. butojr.   Emktjr, Hrbpokf Meskh`< Vb`my Xj`h-Vb`foez Jrkhk`bi Hrbpokfs jc Bsb`bs - Debtb ^rkjij ^ojtjhrbpos< Aurt B`mersj`    BVK@< D>>82R4R== D>>82R4R==  

 [  [jhkf jhkf ^oyskfbi Fuiture Fuiture Bfbmegy    ottps. Dbib`fk`h Vtkfa    22. Vpikts-k`-toe-Bkr    24. Vepbrbte-Ieh-Vtretfok`h   26.]ree   ]rb`sktkj` Verkes   2=. Ck`her Vtb`m   25. Ijtus Xbrg-up   23. Vojuimer Tjii   28. ^eivkf Ikct   2?. Vbvbsb`b   2;. b. Xk`m Tegjvk`h   Fjdrb Verkes   4>. Fjdrb   42. b. Ijfust   42. Cuii Ijfust   44. Djw    ]jrtjkse Verkes   46. Obic ]jrtjkse   4=. Fbgei   45. Tbddkt   Vtretfok`h Verkes   43. Oebm-tj-A`ee   48. Vtretfok`h   4?.b. Vepbrbte-Ieh-Vtretfok`h   4;.b. Upwbrm-Hbs-Tegjvk`h   6>.d. Upwbrm Hbs-Tegjvk`h    Bdmjgk`bi Verkes   62. Bdmjgk`bi< Exte`mem Brgs   64. Bdmjgk`bi< Ck`hers K`teribfem   66. Bdmjgk`bi Fru`fo   6=. Bdmjgk`bi< Brgs Frjssem

 

  65. Bdmjgk`bi< Brgs-tj-Cijjr    Mjudie-Vkmem Verkes   63. Fjw Cbfe   68. Vpk`bi ]wkst   6?. Ibterbi Vpk`e ]wkst ]wkst   6;. Bdmjgk`bi ]wkst   Drebtok`h Verkes (pbrt 4)   =>. Abpbibdobtk Dkdikjhrbpoy  E`m`jtes

 

^TECBFE   ’ . . . kt ks `ever tjj ibte tj dehk` toe prbftkfe jc toks yjhb systeg, cjr kt oeips tj re dukim toe djmy djmy,, ree`erhkze toe gk`m, revkve ijst yjuto, debuty  b`m stre`hto, gbae yjuto ibst ij`her i j`her b`m repbkr toe mbgbhe skie`tiy mj`e dy wrj`h getojms jc ikvk`h, b`m dy mksjdemke`fe jc `bture‛s skgpie ibws1 djmy b`m gk`m bre sj fijseiy reibtem tobt kc j`e ks oebitoy, oebitoy, toe jtoer gust bisj de sj.‗ Dummob Djse * * * ]oks trbk`k`h/prbftkfe gb`ubi prjvkmes e`juho k`cjrgbtkj` tj tbae j` toe prbftkfe jc yjhb k` b sbce dut fobiie`hk`h wby. wby. Egpobsks ks j` utkikzk`h toe dbskf prk`fkpies jc bikh`ge`t b`m gjvege`t estbdiksoem dy poyskfbi toerbpkst. ]oese prk`fkpies k`fiume toe b`btjgkfbi jr fe`trbi pjsktkj`, toe stbrtk`h pjk`t cjr bii pjses k` toe systeg. ]oey bre toe dbsks b`m cju`mbtkj`s jc bikh`ge`t, prjper wekhot mkstrkdutkj` b`m hjjm pjsture. Use toeg k` yjur prbftkfe tj gebsure b`m meveijp yjur prjhress k` ciexkdkikty, ciexkdkikty, stre`hto b`m dbib`fe. Tehuibr prbftkfe wkii hkve yju toe dest resuits. ]oks gb`ubi ks b recere`fe cjr k`struftjrs-k`-trbk`k`h, prbftktkj`ers b`m k`struftjrs. Ojgeprbftktkj`ers fb` use kt bs b step-dy-step gb`ubi jr fjgpb`kj` tj toe prbftkfe vkmej. Cjr prbftktkj`ers b`m k`struftjrs crjg jtoer sfojjis jc yjhb, toe bsb`bs bre fibsskf Obtob [jhb wkto tefo`kfbi k`cjrgbtkj` tobt bppikes tj bii. ]oks gb`ubi jutik`es b skgpie dut ecceftkve wby tj prbftkfe b`m tebfo toe Ievei 2 serkes cjr toerbpeutkf b`m poyskfbi weii`ess. ]oe ckrst step ks tj tbae fj`trji b`m respj`skdkikty cjr yjur jw` prbftkfe b`m, bs b` k`struftjr k`struftjr,, e`fjurbhe yjur stume`ts tj mj toe sbge. ]oe sfke`fe jc yjhb ks k` bppiyk`h toe prk`fkpies b`m cjfusk`h k`wbrm tj jdserve b`m, eve`tubiiy,, u`merstb`m ojw toe pjses wjra j` yjur djmy eve`tubiiy djmy.. Ebfo pjse obs b u`kque wby k` wokfo kt stkguibtes ljk`ts, gusfies, te`mj`s, ikhbge`ts, systegs b`m jrhb`s jc toe djmy. djmy. Gbstery jc toe pjses evjives hrbmubiiy jver tkge wkto mksfkpik`em prbftkfe. Vtb`mbrms jc  exfeiie`fe bre rebfoem b`m gbk`tbk`em dy cjiijwk`h toe dbskf prk`fkpies tobt requkre prefkskj` woe` prbftkfk`h. ]oe pjses k` toe Ievei 2 serkes bre fuiturbi b`m toerbpeutkf. ]oe seque`fe ks meskh`em tj restjre b`m gbk`tbk` rb`he-jc-gjtkj`, bikh`ge`t b`m prjper stkguibtkj` tj bii vktbi jrhb`s b`m systegs, wokfo bre jc utgjst kgpjrtb`fe cjr b ij`h b`m oebitoy ikce. Tehuibr prbftkfe fb` piby b skh`kckfb`t rjie k` toe preve`tkj` jc gb`y poyskfbi, egjtkj`bi b`m ge`tbi gbibmkes jcte` he`erbtem dy u`oebitoy ikcestyie b`m obdkts, gusfie kgdbib`fes, cbuity bikh`ge`t b`m kgprjper, jr ibfa jc exerfkse.  Bitojuho toe Ievei 2 trbk`k`h prjhrbg ks toe kmebi wby tj defjge b` k`struftjr, k`struftjr, we rebikze `jt everyj`e ks bdie jr k`fik`em tj mj sj. K` tobt fbse, piebse mj rebm toks gb`ubi fbrecuiiy k` jrmer tj tebfo wkto utgjst k`tehrkty b`m k` toe spkrkt jc toe tebfoer tebfoer..  [jhks deikevem tobt hjjm oebito b`m rehuibtem  [jhks rehuibtem drebto meveijpem toe fibrkty jc gk`m gk`m tj a`jw b`m cuickii j`e‛s purpjse k` ikce. Obvk`h toe fibrkty jc gk`m tj tebfo yjhb cjr `ebriy 6> yebrs, K ojpe tobt sobrk`h sjge jc wobt K obve iebr`em torjuho gy prbftkfe, tebfok`hs b`m dusk`ess k`  yjhb wkii de oeipcui tj tojse woj obve fojse` jr gby fojjse toe sbge pbto. ]j dehk`, yju gust gbae toe fjggktge`t tj rehuibr, rehuibr, fj`skste`t prbftkfe. Vjgetkges kt ks mkcckfuit b`m crustrbtk`h, sjgetkges kt ks ij`eiy ij`eiy,, dut toe de`eckts bre bii yjurs.   ’C ’Cbkto bkto k` toe prbftkfe jc [jhb b`m k` j`e‛s jw` pjwers tj bffjgpikso wobt jtoers obve j`e decjre, ks jc hrebt kgpjrtb`fe tj k`sure speemy suffess.‗  suffess.‗   ^b`fobg Vk`o

 

K`trjmuftkj`    @ew k` toks emktkj`< emktkj`< ik`as tj k`struftkj`bi vkmej fikps wkto wk to vjkfe-jver k`struftkj`s crjg toe 3>-gk`ute prbftkfe vkmej. ]j`y ]j`y b`m twj stume`ts megj`strbte toe pjstures, ebfo bt toekr jw` ievei. ]oe ik`as bre ijfbtem bt toe dehk``k`h jc ebfo Verkes. ]j skgpikcy toe prjfess jc iebr`k`h toe ?= Bsb`bs, K meveijpem Ievei 2, 4, 6 b`m =, b prjhresskve serkes jc systegs cjr prbftktkj`ers jc bii ievei. ]oe ?= Bsb`bs, Ievei 2 ks b` exfeiie`t serkes cjr he`erbi oebito b`m ckt`ess tobt b`yj`e fb` prbftkfe. Gjmkckfbtkj`s were meveijpem tj bmmress b vbrkety jc ikgktbtkj`s b`m k`lurkes jc  stume`ts woj prbftkfem wkto ge jver toe ibst 65 yebrs. ]oey bre dbsem j` a`jwiemhe pbssem tj ge dy gy tebfoer tebfoer,, gjre tob` 2>>,>>> ojurs jc persj`bi prbftkfe, b`m fju`tiess gjre tebfok`h, rebmk`h b`m resebrfok`h. Ebfo systeg ks b fjgpiete gk`m/djmy wjrajut. Kt ks kgpjrtb`t tj defjge prjckfke`t wkto Ievei 2 decjre gjvk`h j` tj Ievei 4 b`m deyj`m. Kt ks toe gjst ecceftkve wby tj de`eckt b`m prjhress wkto gk`kgug rksa jc k`lury. ]rbmktkj`biiy,, k` K`mkb, Obtob [jhb wbs tbuhot tj fokimre` cjr poyskfbi b`m ge`tbi ]rbmktkj`biiy meveijpge`t, utkikzem dy bmuits cjr toerbpeutkf purpjses, b`m prbftkfem rehuibriy dy toe eimeriy bcter retkrege`t cjr oebito b`m ckt`ess. Tehbrmiess jc bhe, poyskfbi fj`mktkj` jr ikgktbtkj`s, everyj`e fb` de`eckt crjg prbftkfk`h toe ?= Bsb`bs, Ievei 2. ]j`y Vb`foez

 

Fobpter 2 Hjrbasob-^bmmobtk< Vkx Ikgd ^bto   ’]oey `bge pjsture, drebto, restrbk`t, (prb`b-sbgrjmob), se`s e wktomrbwbi, fj`fe`trbtkj`, gemktbtkj` b`m efstbsy bs toe skx ikgds jc  [jhb.‗   Hjrbasob-^bmmobtk [jhb.‗   ]oe Hjrbasob-^bmmobtk, Hjrbasob-^bmmobtk, fjgpkiem k` toe 24to jr 26to fe`tury BM, b`m toe Obtob [jhb ^rbmkpkab, (Ikhot j` [jhb), fjgpkiem dy [jhk Vwbtgbrbgb sjgetkge k` toe 2=to fe`tury fe`tury,, estbdikso toe skx ikgd pbto jc [jhb, dehk``k`h wkto bsb`bs bsb`bs..  Bffjrmk`h tj b` k`trjmuftkj` tj b trb`sibtkj` jc ]oe Obtob [jhb [jhb ^rbmkpkab dy ^ ^b`fob` b`fob` Vk`o k` 2;25, [jhk Vwbtgbrbgb mksfbrms toe ybgbs b`m toe `kybgbs, gjrbi fjmes jc deobvkjr, defbuse oe ceit gjrbi deobvkjr wjuim fjge `bturbiiy bs j`e‛s prbftkfe meveijps b`m evjives. U`ikae Dummokst b`m Lbk` sfrkptures, b`m ^b`tb`lbik‛s [jhb [jhb Vutrbs, toe Obtob [jhb ^rbmkpkab mjes `jt kgpjse ybgbs b`m `kybgbs (seic-fj`trji, ruies jc fj`muft b`m jdservb`fes). [jhk [jhk Vwbtgbrbgb fj`skmerem toeg reikhkjus rbtoer tob` spkrktubi. Oe wbs bisj bwbre tobt tryk`h tj cjiijw ybgbs b`m `kybgbs frebtem gjre ge`tbi stress tob` pebfe jc gk`m. ]oe Obtob [jhb ^rbmkpkab bmvjfbtes mksfkpik`e b`m purkckfbtkj` jc toe djmy torjuho Obtob  [jhb.  [jh b. Kt meveijps seic-mksfkpik`e, seic-mksfkpik`e, seic-fj`trji b`m, uitkgbteiy, uitkgbteiy, k`mufes `bturbi spkrktubi meveijpge`t.  [jhks cjiijwk`h toe pbto jc poyskfbi fuiture b`m skx-ikgd yjhb pr  [jhks prbftkfem bftkfem gbk`iy poyskfbi bsb`bs, b`m prbftktkj`ers jc spkrktubi fuiture b`m toe ekhot-ikgd pbto fojse toe gjre gemktbtkve serkes. Sbrkbtkj`s Sbrkbtkj`s b`m gjmkckfbtkj`s evjivem jver toe fe`turkes bs toey were pbssem crjg tebfoer tj stume`t k` toe jrbi trbmktkj`.

 

Fobpter 4 Hojso Ik`ebhe   ’Xobt ks meskrbdie k` djmy fuiture ks toe obrgj`kjus meveijpge`t jc  pjwer jver toe vjiu`tbry bftkj`s jc gusfies b`m toe k`vjiu`tbry  prjfesses jc oebito, iu`hs, stjgbfo b`m, jtoer jrhb`s b`m kgpjrtb`t hib`ms. ]oks ks wobt hkves oebito, b`m, ks toe sfke`tkckf prk`fkpie u`meriyk`h toe [jhb exerfkses.‗ Dkso`u exerfkses.‗ Dkso`u Hojso   ]oe ?= bsb`bs, Ievei 2 ks b systeg jc fibsskf, dehk``k`h Obtob [jhb merkvem crjg toe ?= fibsskf bsb`bs jc toe Hojso/Dkarbg ik`ebhe jc poyskfbi fuiturksts. ]oks u`kque seque`fe jc  bsb`bs ks toe cju`mbtkj` jc gy trbk`k`h b`m prbftkfe. Gy tebfoer, tebfoer, Dkarbg Fojumoury Fojumoury,, wbs trbk`em dy Voree Dkso`u Fobrb` Hojso, cju`mer jc  Hojso‛s Fjiiehe jc ^oyskfbi Emufbtkj`, k` Fbifuttb, K`mkb (est. 2;4=). Bs b yju`h gbster jc   yjhb, oe wbs se`t tj Lbpb` b`m toe U`ktem Vtbtes k` toe ebriy ebriy 2;8>‛s tj estbdikso toe [ [jhb jhb Fjiiehe jc K`mkb. Dkso`u Hojso trbk`em bt toe Tb`fok Vfojji cjr Djys, cju`mem k` 2;28 dy oks eimer drjtoer drjtoer,, ^brbgob`sb [jhb`b`mb, [jhb`b`mb, cju`mer jc toe Veic-Tebikzbtkj` Ceiijwsokp b`m butojr jc   Butjdkjhrbpoy jc b [jhk. [jhk.  [jhb`b`mb‛s  [jh b`b`mb‛s tebfoer, tebfoer, Vrk [ [uateswbr uateswbr,, butojr jc ]oe Ojiy Vfke`fe, wbs b mksfkpie jc Ibokrk Gbobsbyb, toe ckrst `j`-sbmou tj iebr` yjhb. Dbdblk @bhbrbl, b ’sb`ybsk`h‗ jr ’sbmou‗ k`ktkbtem dy Gbobsbyb k` 2?32.  Bitojuho kt ks `jt mjfuge`tem, kt seegs tobt [jhb`b`mb, [jhb`b`mb, bisj b poyskfbi fuiturkst, prbftkfem toe ?= bsb`bs jc toks ik`ebhe wkto oks crke`m b`m fjiiebhue, Vwbgk Vkvb`b`mb Vbrbswbtk. K fj`fiume toks defbuse toe twj systegs bre `ebriy kme`tkfbi. Vkvb`b`mb‛s tebfok`hs jrkhk`bte crjg [jhk Gbtsye`mrb`bto, rehbrmem bs toe ckrst ougb` tebfoer jc Obtob [jhb. Gbtsye`mrb`bto‛s fokec mksfkpie, Hjrbao`bto, wbs huru tj [jhk Vwbtgbrbgb, butojr jc toe Obtob [jhb ^rbmkpkab. K` b fjgge`tbry tj b 2;?5 trb`sibtkj` jc toe Obtob [jhb ^rbmkpkab, Vwbgk Guatkdjmob`b`mb Vbrbswbtk expibk`s, ’toe gbk` jdleftkve jc Obtob [jhb ks tj frebte b` bdsjiute dbib`fe jc toe k`terbftk`h bftkvktkes b`m prjfesses jc toe poyskfbi djmy, djmy, gk`m b`m e`erhy e`erhy.. Xoe` toks dbib`fe ks frebtem, toe kgpuises he`erbtem hkve b fbii jc bwbae`k`h tj toe fe`trbi cjrfe wokfo ks respj`skdie cjr toe evjiutkj` jc ougb` fj`sfkjus`ess. Kc Obtob [jhb ks `jt usem cjr toks purpjse, kts true jdleftkve ks ijst.‗ ]oe ?= bsb`bs jc toks ik`ebhe merkve crjg j`e jc severbi, pbssem crjg tebfoer tj stume`t. Kt obs evjivem jver toe fe`turkes crjg b` jrkhk`bi serkes yet tj de kme`tkckem. Kt ks deikevem tj jrkhk`bte crjg b systeg fjmkckem brju`m toe 2>to fe`tury BM, dy [jhk Gbtsye`mrb`bto, cju`mer jc toe @bto seft.

 

Fobpter 6 Vfke`fe jc [jhb   ’Xoe` pjsture b`m cjrg bre perceft toe gjvege`t tobt cjiijws ks perceft bs weii.‗ ]bkse` weii.‗ ]bkse` Mesokgbru  

K` spkte jc toe gytojijhkfbi cju`mbtkj` jc Obtob [jhb, kt ks tefo`kfbiiy sfke`tkckf b`m gemkfbiiy toerbpeutkf cjr b wkme rb`he jc gbibmkes. Fik`kfbi stumkes obve dee`, b`m fj`tk`ue tj de, fj`muftem brju`m toe wjrim j` toe toerbpeutkf de`eckts jc Obtob [jhb cjr b wkme vbrkety jc  forj`kf kii`esses sufo bs bstogb, mkbdetes, mepresskj` b`m ge`jpbuse. Vfke`fe ks a`jwiemhe bdjut `bture jr toe u`kverse, dbsem j` cbfts crjg stumy stumy,, jdservbtkj` b`m experkge`ts. Vfke`fe ks u`merstb`mk`h toe mkccere`t cjrfes k` `bture b`m ojw toey respj`m tj jur bftkj`s. Cjr exbgpie, exbgpie, kc yju put tjj gufo wekhot j` toe jutskme jc yjur stb`mk`h cjjt k` toe stb`mk`h djw,, yju wkii cbii jver. djw jver. @jt j`iy ks yjur wekhot jut jc fe`ter, fe`ter, yjur gusfies bre `jt eve`iy e`hbhem,frebtk`h gusfuibr kgdbib`fe Obtob [jhb ks b sfke`fe meveijpem tj aeep djmy b`m gk`m oebitoy b`m strj`h. Bsb`bs bre meskh`em tj de percjrgem wkto toe saeietj` k` hejgetrkf bikh`ge`t wkto toe ebrto. Gjvege`t, dbib`fe b`m stretfok`h cjiijw toe `bturbi ibws jc  poyskfs tobt bppiy tj everytok`h k` `bture b`m toe u`kverse. ]oe sfke`fe jc Obtob [jhb prbftkfe ks a`jwiemhe bdjut toe de`eckts jc toe bsb`bs b`m ojw tj prbftkfe k` dbib`fe jr obrgj`y wkto toe ibws jc `bture. ]oerbpeutkf Obtob [jhb prbftkfe ks dbsem j` toe sfke`fe jc b`btjgy, bstrj`jgy, `bture, hejgetry, poyskfs b`m brt/bestoetkfs.  

Vfke`fe jc ^rbftkfe  

Obtob [jhb ks b gk`m/djmy getojm jc exerfkse. ]oe cju`mbtkj`s jc toe ?= Bsb`bs, Ievei 2 prbftkfe bre fj`fe`trbtkj`, bikh`ge`t, prjper wekhot mkstrkdutkj`, drebto fj`trj i b`m gk`mcui gjvege`ts. Ebfo fj`trkdutes tj toe jptkgug meveijpge`t jc pjsture, djmy b`m gk`m.  B usecui prbftkfe tjji cjr bikh`ge`t ks b piugd ik`e. Gbae j`e dy bttbfok`h b ij`h pkefe jc  strk`h tj sjgetok`h oebvy e`juho tj puii kt mjw` k` b strbkhot ik`e woe` ou`h crjg bdjve. ]oey bre bisj bvbkibdie k` obrmwbre stjres. ]oe djd, jr wekhot bt toe e`m jc toe strk`h ks puiiem mjw` dy toe ebrto‛s hrbvkty. hrbvkty. Use toe strbkhot ik`e, perpe`mkfuibr tj toe ebrto, frebtem dy toe strk`h, bs toe cjfbi pjk`t cjr bikh`k`h yjur djmy. djmy. ]oe piugd ik`e represe`ts toe bxks jc  toe djmy b`m toe ik`e jc hrbvkty tobt pbsses vertkfbiiy torjuho kt. Gjst jc yjur djmy‛s wekhot sojuim de fe`terem bij`h toks ik`e murk`h prbftkfe b`m, kmebiiy, kmebiiy, torjuhojut toe mby mby.. K` b prjperiy bikh`em djmy, djmy, toe fe`ter jc hrbvkty b`m fe`ter jc wekhot bre k` crj`t jc toe ckrst jr sefj`m sehge`t jc toe sbfrug. A`jw` bs toe Fe`trbi ^jsktkj`, stb`mk`h k` bikh`ge`t, ks usem dy poyskfbi toerbpksts b`m toe e`tkre gemkfbi fjggu`kty bs toe stb`mbrm cjr prjper pjsture. ]oe rb`he jc gjtkj` jc gbljr  ljk`ts k` toe djmy bre gebsurem crjg crjg toe fe`trbi pjsktkj` usk`h fj`feptubi ik`es b`m pib`es k` reibtkj` tj toe bxks, jr fe`ter, fe`ter, jc yjur djmy. U`merstb`mk`h toks fj`fept wkii oeip tj kgprjve  yjur persj`bi prbftkfe b`m tebfok`hs kgge`seiy kgge`seiy.. ]oree pib`es mkvkme toe djmy k`tj equbi obives crjg toe fe`ter, jr bxks< crj`t b`m dbfa1 rkhot b`m iect1 tjp b`m djttjg. ^ib`es bre fj`feptubi ik`es k` spbfe tobt serve bs prk`fkpbi tjjis k`

 

toe sfke`fe jc djmy gefob`kfs b`m bikh`ge`t. Fj`feptubi use jc toe toree pib`es ks b` esse`tkbi tjji cjr true bikh`ge`t bik h`ge`t b`m gebsurege`t jc  prjhress k` yjur yjhb prbftkfe. ]oe pib`es bre usem bs toe stb`mbrm tj hukme yju tjwbrms toe kmebi pjsktkj` torjuhojut toks gb`ubi. Sksubikze toe pib`es frjssk`h bt yjur fe`ter jc hrbvkty frebtk`h ;>¾ b`hies. ]ry tj stby wktok` toe ik`es jc toe pib`es bs yju gjve k`tj, ojim b`m gjve jut jc toe pjses. Cjiijwk`h toese ik`es b`m pib`es fb` oeip restjre cbuity bikh`ge`t b`m dbm pjsture tobt fb` fbuse forj`kf pbk` b`m, kk` ` sjge k`stb`fes, poyskfbi mecjrgkty mecjrgkty.. B gkrrjr b`m piugd ik`e bre oeipcui cjr gebsurk`h prjhress crjg fj`skste`t yjhb prbftkfe. ]oe kmebi bikh`ge`t gby `jt de bttbk`em k`stb`tiy, ojwever, hrbmubiiy b`m prjhresskveiy, bs stre`hto, ciexkdkikty, fj`fe`trbtkj` b`m dbib`fe meveijp, bikh`ge`t bisj kgprjves b`m toe bsb`bs ciexkdkikty, defjge ebsker. Dehk` dy fjgpbrk`h toe ‟kmebi pjsture‛ jc ebfo bsb`b tj yjur bftubi pjsture. @jte toe  vbrkbdies jc yjur persj`bi ikgktbtkj`s b`m gjmkcy gjmkcy toe pjsture bs suhhestem. Tegegder Tegegder,, k` gjst fbses, toe gjmkckfbtkj`s bre tegpjrbry tegpjrbry,, toe kmebi pjsture ks toe hjbi. Sksubikze toe pib`es, ik`es b`m bxks bs yju gjve k`tj, ojim b`m gjve jut jc toe bsb`bs.   ’ . . . toe cbktocui stume`t wkii ck`m tobt toe yjhb exerfkses k`vbrkbdiy b`m fj`sfkjusiy meveijp oks wkii pjwer bij`h wkto oks djmkiy stre`hto.‗ Dkso`u stre`hto.‗ Dkso`u Hojso  

 

 Bxks b`m ^ib`es  

]oe b`btjgkfbi jr fe`trbi pjsktkj` jc toe djmy ks b` uprkhot b`m ereft pjsture, perpe`mk fuibr tj toe ebrto. Kt ks gebsurem bhbk`st b fj`feptubi, perpe`mkfuibr ik`e, jrkhk`btk`h crjg toe fe`ter jc toe ebrto, fbiiem toe bxks bxks.. Gjvege`t tbaes pibfe bij`h yjur bxks, wokfo ks k` bikh`ge`t wkto toe bxks jc toe ebrto.

 

Vbhkttbi ^ib`e  

]oe `bge jrkhk`btes crjg toe sbhkttbi suture jc toe sauii. Kt mkvkmes toe djmy k`tj rkhot b`m iect obives. Gjvege`ts k` toe Vbhkttbi pib`e bre tj toe iect b`m rkhot (bdmuftkj` b`m bmmuftkj`) jc  toe bxks wktojut twkstk`h jr de`mk`h.  Exbgpie< gjvk`h k` toe sbhkttbi pib`e crjg toe fe`trbi pjsktkj` k`tj  Exbgpie< k `tj toe Ibterbi Obic Gjj` jr ]rkb`hie, toe djmy j`iy gjves crjg skme tj skme bij`h toe ik`es jc toks pib`e.

 

Fjrj`bi ^ib`e  

]oe `bge jrkhk`btes crjg toe fjrj`bi suture jc toe sauii. Kt mkvkmes toe djmy k`tj crj`t b`m dbfa obives. ]oe gjvege`ts k` toks pib`e bre dbfa (exte`skj`) b`m cjrwbrm (ciexkj`) stretfoes.  Exbgpie>,>>> tkges k` b mby. mby. Dbskfbiiy, Dbskfbiiy, kt ks toe gk`kgug `ugder `efessbry cjr toe djmy tj gbk`tbk` ktseic wkto gk`kgug e`erhy b`m gjvege`t. Gk`kgug gbk`te`b`fe, ojwever, ojwever, usubiiy iebms tj gbljr oebito prjdiegs k` ibter yebrs. U`ikae drebto fj`trji, k`frebsk`h jur mbkiy `ugder jc oebrtdebts fb` j`iy de bfokevem wkto gjvege`t jr exerfkse tobt requkres e`erhy e`erhy,, toeredy cjrfk`h toe oebrt tj pugp cbster cbster.. ]oks `jt j`iy k`frebses fkrfuibtkj` tj prjmufe e`erhy `eemem tj gjve b`m exerfkse, kt stre`htoe`s b`m `jurksoes toe oebrt.  

 S  Sbsfuibr bsfuibr Vysteg  

]oe vbsfuibr systeg ks b me`se `etwjra jc vesseis tobt trb`spjrts dijjm tj every pbrt jc toe djmy.. ]oe gbk` brterkes sprebm bwby crjg toe oebrt, pbssk`h k`tj toe jrhb`s b`m tkssues djmy woere toey cjrg b` k`trkfbte systeg jc very sgbii obkr-ikae vesseis fbiiem fbpkiibrkes. Dijjm fkrfuibtes torjuho toe fbpkiibrkes, reiebsk`h `utrke`ts, jxyhe` b`m jtoer sudstb`fes k`tj feiis wokie bdsjrdk`h wbste prjmufts cjr regjvbi. Fbpkiibrkes ceem toe mepietem dijjm k`tj ibrher vek`s tobt trb`spjrt kt dbfa tj toe rkhot skme jc  toe oebrt. Kt ks toe` pugpem k`tj toe iu`hs woere kt expeis fbrdj` mkjxkme b`m bdsjrds jxyhe` decjre retur`k`h tj toe iect skme jc toe oebrt tj de pugpem k`tj toe fkrfuibtjry fk rfuibtjry systeg j`fe bhbk`.  

@ervjus Vysteg  

 B ck`e `etwjra jc ckders torjuhojut toe djmy gbaes up toe `ervjus syste systeg. g. Kt gj`ktjrs b`m rehuibtes bii toe cu`ftkj`s jc toe djmy dy se`mk`h tk`y eieftrkfbi skh`bis sk h`bis jc k`cjrgbtkj` crjg j`e pbrt jc toe djmy tj b`jtoer b`jtoer.. ]oe `erves hrjw jut crjg toe drbk` b`m spk`bi fjrm, drb`fok`h jut, wkto very ck`e `erve e`mk`hs, tj every pbrt jc toe djmy. djmy. Gjst `erves bre k` du`mies, ikae rjpes, cjrgk`h tokfa strb`ms, wkto toe tokfaest jc bii dek`h toe sfkbtkf `erve, tobt

 

ru`s mjw` djto iehs. ]oe drbk` fj`trjis jur tok`ak`h prjfess b`m `ebriy bii jc toe djmy‛s cu`ftkj`s b`m gjvege`ts. Kt bisj prjfesses se`sjry kgpresskj`s tobt gb`kcest ceeik`hs, gegjry b`m speefo. ]oe feredrug, sebt jc fj`sfkjus`ess b`m okhoer ge`tbi cu`ftkj`s, sufo bs tok`ak`h, rebsj`k`h, egjtkj`s b`m gegjry, gegjry, jffupkes gjst jc toe frb`kbi fbvkty. fbvkty. ]oe drbk` steg b`m feredeiiug, ijfbtem u`mer toe feredrug, fj`trji dbskf cu`ftkj`s jc toe djmy sufo bs fjjrmk`btkj` jc  gjvege`ts b`m vksubi b`m bumktjry se`sbtkj`s.  B gbture drbk` wekhos bpprjxkgbteiy bpprjxkgbteiy 4.5 pju`ms, b`m requkres requkres 4>% jc toe dijjm suppiy suppiy.. Tehuibr,, fj`skste`t yjhb prbftkfe stkguibtes Tehuibr stk guibtes fkrfuibtkj` b`m fieb`sk`h jc toe dijjm wokfo fj`trkdutes tj toe ij`h-terg oebito jc yjur drbk`.  

Ijfjgjtkve Vysteg  

Dj`es, ljk`ts b`m gusfies gbae up toe ijfjgjtkve systeg. ]oey frebte toe k`ter`bi crbgewjra, jr saeietj` jc toe djmy wkto gjre tob` 4>> dj`es b`m 2>> ljk`ts. Kt prjtefts toe jrhb`s b`m prjmufes fjrpusfies (rem b`m wokte dijjm feiis) k` toe gbrrjw. gbrrjw. ]oe saeietj` ks surprksk`hiy ikhot dut obs b` e`jrgjus fbpbfkty tj wktostb`m stress.  Ljk`ts jc toe saeietj`, ik`aem tj dj`e dy fbrtkibhe, cbfkiktbte gjvege`t, gjvege`t, wkto toe sobpe jc toe  ljk`t mkftbtk`h toe gjvege`ts biijwem. Gbljr ljk`ts ljk`ts k`fiume< ok`he, sbmmie, dbii b`m sjfaet, b`m pkvjt, jr rjtbtkj`bi. Ikhbge`ts stbdkikze toe ljk`ts b`m preve`t dj`es crjg dek`h puiiem bpbrt dy gjvege`t. Gjre tob` 3>> vjiu`tbry saeietbi gusfies, bttbfoem tj toe saeietj`, prjvkme stbdkikty, stbdkikty, suppjrt b`m, toe bdkikty tj gjve ikgds b`m percjrg vjiu`tbry gjvege`ts. Aeepk`h toe djmy uprkhot ks bgj`h toe u`kque cu`ftkj`s toese gusfies percjrg. Gjvege`ts jc toe djmy bre cbfkiktbtem dy mkccere`t gusfie hrjups tobt wjra k` jppjskte pbkrs, woetoer yju bre ikctk`h b` brg jr wbiak`h bfrjss toe rjjg. Gusfies fj`trbftk`h k` toe sbge mkreftkj` bre fbiiem sy`erhksts b`m tojse puiik`h k` jppjskte mkreftkj`s bre fbiiem b`tbhj`ksts. Vgjjto gusfies bre fbtehjrkzem bs k`vjiu`tbry gusfies b`m fb``jt de fj`sfkjusiy fj`trjiiem. ]oe ckders jc toese gusfies frebte toe wbiis jc toe dijjm vesseis, stjgbfo b`m k`testk`es. Fbrmkjvbsfuibr gusfies bre bisj k`vjiu`tbry k`vjiu`tbry..   ’ [jhb ks jc very ikttie use, kc stumkem toejretkfbiiy toejretkfbiiy.‗ .‗   ^b`fobg Vk`o

 

Fobpter = ^rbftkfe  

Gk`m/Djmy ^rbftkfe  

^rbftkfe ks toe j`iy wby tj meveijp fj`fe`trbtkj`, dukim gusfies, kgprjve k gprjve bikh`ge`t, k`frebse e`erhy b`m remufe stress stress bii bt toe sbge tkge. ] ]j j dehk`, het cbgkikbr wkto toe systeg b`m  yjur djmy. djmy. Jdserve yjur ikgktbtkj`s b`m ievei ievei jc prjckfke`fy prjckfke`fy,, b`m wjra bffjrmk`hiy bffjrmk`hiy.. Mkstk`hukso toe mkccere`fe detwee` pbk`s crjg stretfok`h gusfies b`m pbk` tobt k`mkfbtes k`lury k`lury.. De pbtke`t b`m fj`skste`t. Mj `jt puso yjurseic woe` toere ks pbk` crjg strbk`, b`m mj `jt sbfrkckfe bikh`ge`t tj bmvb`fe k`tj b pjsture. [jhb pjstures kgprjve `bturbiiy bs gusfie stre`hto, dbib`fe b`m ciexkdkikty meveijp. Gk`mcui, rehuibtem drebto b`m reibxbtkj` bre esse`tkbi, dut usubiiy toe ibst b`m gjst mkcckfuit tj gbster. gbster. ]oe ?= Bsb`bs, Ievei 2 ks b j`e-ojur serkes. K` b stumkj, woere tkgk`h ks esse`tkbi, spe`m 2 tj 2.5 gk`utes j` ebfo pjsture, ojimk`h cjr 2> sefj`ms. Kc yju obve toe tkge b`m k`fik`btkj`, k `fik`btkj`, ceei cree tj gjve gjre sijwiy jr ojim toe pjstures ij`her.   Dehk` every pjsture wkto gk`mcui, rehuibtem drebto b`m fj`tk`ue torjuhojut toe exerfkse. Dbib`fe b`m bikh` toe djmy decjre gjvk`h k`tj b pjsture cjr prjper gusfie b`m saeietbi meveijpge`t. Jdserve b`m gbk`tbk` bikh`ge`t, cjrg b`m wekhot mkstrkdutkj` torjuhojut toe pjse. J`fe ‟k`‛ toe pjse, rehuibte yjur drebtok`h b`m reibx curtoer k`tj toe stretfo. Teck`e bikh`ge`t, dbib`fe, cjrg b`m wekhot mkstrkdutkj`. Teverse gjvege`ts tj retur` tj b fe`trbi pjsktkj`. Teiebse bii te`skj`. Ceei drebto, fkrfuibtkj` b`m oebrt rbte retur` tj `jrgbi.  

 Bikh`ge`t & Dbib`fe Dbib`fe  

]oe djmy ks k` ‟bikh`ge`t b`m dbib`fe‛ wkto toe ebrto b`m kts hrbvktbtkj`bi cjrfe. Djmy wekhot ks bftubiiy toe bgju`t jc hrbvkty crjg toe ebrto puiik`h toe djmy mjw`wbrm. Xoe` jur wekhot ks eve`iy mkstrkdutem b`m toe saeietj` ks k` bikh`ge`t wkto toe ebrto‛s hrbvktbtkj`bi cjrfe we e`fju`ter toe iebst bgju`t jc reskstb`fe. ]oerecjre, gusfies expe`m iess e`erhy tj gjve b`m dbib`fe requkres iess eccjrt. Vtretfok`h gusfies k` jppjskte mkreftkj`s wkto equbi stre`hto crjg yjur fe`ter frebtes equbi, dut jppjsk`h cjrfes tobt drk`hs dbib`fe. ]j dbib`fe k` b yjhb pjsture bikh` yjur saeietj` b`m mkstrkdute wekhot eve`iy detwee` brebs jc toe djmy j` toe cijjr cijjr,, u`iess jtoerwkse k`struftem. Aeep yjur fe`ter jc wekhot b`m fe`ter jc  hrbvkty tjhetoer. tjhetoer. Gjve sijwiy k`tj every pjsture tj gbk`tbk` dbib`fe b`m bikh`ge`t. Vtretfo bs cbr bs pjsskdie crjg yjur fe`ter wktojut strbk`k`h jr gjvk`h jut jc bikh`ge`t. ]oks getojm wkii prjperiy meveijp gusfies b`m preve`t k`lury. k`lury. Dbib`fe meveijps b`m defjges eccjrtiess woe`<  

 

 yju obve pie`ty jc jxyhe` crjg prjper drebtok`h, gusfies bre stretfoem k` equbi b`m jppjskte mkreftkj`s, b`m toe djmy ks k` bikh`ge`t b`m wekhot ks eve`iy mkstrkdutem.   "Hrbvkty ks toe huru. Dy bikh`k`h jur dj`es wkto hrbvkty, hrbvkty, we mksfjver toe `bturbi wksmjg jc toe djmy.‗  djmy.‗   ]ouskus &Fjufo  

Gk`mcui Drebtok`h  

Gk`mcui, oebitoy drebtok`h ks b` esse`tkbi pbrt jc yjhb prbftkfe. Mepto b`m rbte jc k`obibtkj`  vbry bffjrmk`h tj toe pjstures b`m toe prbftktkj`er prbftktkj`er.. ]ry tj bvjkm ojimk`h yjur drebto, wokfo sjgetkges obppe`s woe` fj`fe`trbtkj` ks cjfusem j` jtoer eiege`ts jc prbftkfe. Tespkrbtkj` sojuim de fj`tk`ujus b`m rehuibtem tj prjvkme fj`skste`t b`m succkfke`t jxyhe` tj toe gusfies sj toey fb` wjra berjdkfbiiy b`m meveijp prjperiy. prjperiy. ]oe prjper wby tj exobie ks dy fj`trbftk`h toe tojrbfkf b`m peivkf mkbporbhgs b`m bdmjgk`bi gusfies hrbmubiiy b`m wktojut strbk` tj expei stbh`b`t bkr jut jc toe djmy. djmy. ]oks getojm aeeps djmy b`m gk`m oebitoy b`m biert. K`obibtkj` torjuho toe `jse ks esse`tkbi tj ckiter b`m wbrg bkr decjre kt e`ters toe iu`hs b`m dijjm strebg. Bs yju drebtoe k`, reibx toe peivkf b`m bdmjgk`bi gusfies b`m ceei toe iu`hs expb`m bs toey ckii wkto jxyhe`, pusok`h toe mkbporbhg mjw`wbrm bhbk`st toe bdmjgk`bi jrhb`s. ]oks pressure oeips gbssbhe toese vktbi jrhb`s tj aeep toeg oebitoy b`m cu`ftkj`k`h prjperiy. Jxyhe` crjg drebtok`h ks toe gbk` sjurfe jc e`erhy cjr every cu`ftkj` jc toe djmy b`m drbk`. @utrke`ts k` toe cjjm we k`hest ks jur sjurfe jc cuei. ]oe prjfess jc drebtok`h fb` de gb`bhem fj`sfkjusiy jr butjgbtkfbiiy, butjgbtkfbiiy, dy toe drbk`. Dewbre, bmuits woj iebve respkrbtkj` tj toe drbk` gby j`iy de hettk`h toe gk`kgug bgju`t jc  jxyhe` `eemem tj gbk`tbk` vktbi djmkiy cu`ftkj`s. Kt ks jcte` `jt e`juho jxyhe` tj, bgj`h jtoer tok`hs, repbkr mbgbhe tj toe djmy fbusem dy toe rkhjrs jc mbkiy ikce.   ’Gb` gby exkst sjge tkge wktojut ebtk`h1 b sojrter tkge wktojut mrk`ak`h1 dut wktojut drebtok`h, oks exkste`fe gby de gebsurem dy b cew gk`utes.‗ gk`utes.‗    [jhk  [jhk Tbgbfobrbab  

Fj`fe`trbtkj`  

Obtob yjhb requkres fj`fe`trbtkj` tj gb`kcest toe poyskjijhkfbi de`eckts jc fj`skste`t prbftkfe. Fj`skste`t, gebsurem drebtok`h, prjper bikh`ge`t, wekhot mkstrkdutkj` b`m gjvege`t wktok` toe pib`es bii requkre fj`fe`trbtkj`. Ebsy bs kt sju`ms, kt‛s bftubiiy j`e jc  toe gjst mkcckfuit eiege`ts jc prbftkfe. Vjgeojw tojuhots jc toe mby mby,, pbst gjge`ts jr mbys tj fjge tbae jver. jver. Bs sjj` bs yju ck`m yjur tojuhots obve wb`merem, recjfus fj`fe`trbtkj` j`  yjur gjvege`ts, drebto drebto jr djmy tj fj`tk`ue gk`mcuiiy gk`mcuiiy.. Xoe` reibxk`h, fj`fe`trbte j` yjur drebtok`h jr oebrtdebt b`m oebrt, woere toe ‟seic‛ reskmes. Exobie te`skj` crjg every gusfie b`m surre`mer bii yjur wekhot b`m te`skj` tj toe cijjr. [ju [ju gust ge`tbiiy reiebse poyskfbi te`skj` tj ceei poyskfbi reikec.

 

 

 [jhb  [ jhb k` toe \j`e  

 [jhb  [jh b k` toe \j`e ks b gjge`t jc perceft equkikdrkug. equkikdrkug. ^ure sfke`fe. E`erhy, E`erhy, stre`hto, cjrg, bikh`ge`t, dbib`fe, drebto b`mgjge`t tkgk`h bre k` perceft cijw wkto toe cjrfes jc  `bture. ]oegjvege`t, djmy ceeis wekhotiess b`m toe ks tkgeiess. Kt tbaes gb`y ojurs jc prbftkfe tj rebfo toese gjge`ts. Bt toe dehk``k`h kt wkii de b pjsturedy-pjsture experke`fe u`tki toe uitkgbte obppe`s, bii toe pjses k` toe seque`fe defjge fj``eftem b`m eccjrtiess. ]kge b`m spbfe evbpjrbte. Kt bii dehk`s wkto iebr`k`h toe pjstures b`m percjrgk`h toeg prjperiy prjperiy..   ’^erceft fj`sfkjus`ess ks hbk`em torjuho prbftkfe. Mebto fb` de evbmem jc  ’^erceft kts prey torjuho prbftkfe. B`m, toe` iet us hkrm up jur ijk`s ijk `s b`m, wkto b  ckrg resjiutkj`, e`hbhe k` toe prbftkfe, obvk`h obvk`h cbkto, b`m toe suffess gust de jurs.‗ ^b`fobg Vk`o ~ ’ . . . woetoer yju`h, jim jrprbftkfes tjj jim, skfa jr ieb`, j`e[jhb woj^rbmkpkab mksfbrms ibzk`ess, hets suffess kc oe [jhb.‗ Obtob  

 Xoere, Xoe` b`m Ojw   

 Bcckrg yjur mefkskj` tj prbftkfe bt ojge ojge dy prepbrk`h b spbfe b`m settk`h settk`h up b cebskdie prbftkfe sfoemuie. B sgbii spbfe fb` de gbme k`tj b very cu`ftkj`bi prbftkfe breb. Decjre yju dehk` fiebr toe spbfe, kc `efessbry `efessbry,, b`m put everytok`h yju wkii `eem wktok` rebfo. Xokie prbftkfk`h, tur` jcc yjur poj`e b`m b`ytok`h eise tobt gby mkstrbft yju. B gkrrjr ks oeipcui cjr bikh`ge`t b`m cjrg, dut `jt esse`tkbi. ]oey fb` de cju`m bt obrmwbre b`m cur`kture stjres k` every prkfe rb`he.  

Jverijbm  

Kt ks kgpjrtb`t tj puso jr jverijbm jverijbm yjur  yjur djmy hrbmubiiy. hrbmubiiy. ]oe he`erbi ruie jc jverijbm ks tobt toe mkccere`t systegs jc yjur djmy wkii het strj`her b`m cu`ftkj` detter woe` toekr wjra  megb`ms bre k`frebsem. ]oe stress put j`tj toeg sojuim de k`frebsem hrbmubiiy b`m prjhresskveiy cjr dest resuits. ]oks hrbmubi jverijbm sojuim dehk` bt 3>% jc poyskfbi fbpbfkty b`m stjp bt ;> tj 2>>% jc k`te`skty bt b`y hkve` tkge tk ge murk`h trbk`k`h. Kt ks kgpjrtb`t tj jverijbm toe djmy hrbmubiiy sj kgprjvege`t fb` tbae rjjt. Kc toe stress j`  yjur djmy ks tjj severe, kt gby `jt de bdie bdie tj bmlust. Cjr exbgpie1 yjur djmy wjuim `jt de bdie tj ob`mie toe jverijbm jc mjk`h toe Cuii Fbgei j` yjur ckrst bttegpt, kc yju obm `j spk`bi ciexkdkikty.. @jt j`iy wjuim yju de u`suffesscui b`m `jt e`ljy toe experke`fe, yju fjuim ourt ciexkdkikty

 

 yjurseic. ^rbftkfk`h yjhb b`m dek`h ckt ks b persj`bi gbtter. gbtter. ]oe bgju`t jc jverijbm `eemem tj kgprjve  vbrkes wkto ebfo k`mkvkmubi. Vjge pejpie bre bre very strj`h, dut `jt very cie ciexkdie. xkdie. Jtoers bre  very ciexkdie dut `jt strj`h bt bii. B`m gb`y bre jverwekhot.  [ju fb` fb` jverijbm yjur djmy wkto j`e jr twj jc toe cjiijwk`h vbrkbd vbrkbdies< ies<   Creque`fy< prbftkfe yjhb jr exerfkse jcte`. K`te`skty< puso yjurseic b ikttie cbrtoergjre k` toe pjstures jr exerfkse. ]kge< prbftkfe b ikttie ij`her.    CK] , k`frebsem hrbmubiiy, hrbmubiiy, ks toe sbce b`m ecceftkve wby tj jverijbm.  

K`ter`bi / Exter`bi Oebt  

]j aeep gusfies suppie b`m preve`t k`lury, k`lury, try tj wbrg yjur spbfe tj bt iebst ?>¾ jr ?5¾. Gjst obrmwbre stjres fbrry sgbii, e`erhy ecckfke`t rjjg oebters tobt bre cbkriy k`expe`skve. Xjrak`h up b gjmerbte swebt crjg eccjrt oeips tj fieb`se yjur systeg b`m sak`, dut exfesskve Xjrak`h swebtk`h ks `jt bmvksem. K` bmmktkj` tj b vbrkety jc pjsskdie oebito prjdiegs gb`kcestk`h crjg ij`h-terg prbftkfe k` very okho oebt, kt gby de mkcckfuit tj ojim b`m prjhress k` pjstures woe` toe sak` ks tjj sikppery b`m wet. Kt gby bisj de gjre mkcckfuit tj cjfus wktok` jr j` toe cju`mbtkj`s jc prbftkfe - bikh`ge`t, wekhot mkstrkdutkj`, b`m prjper gjvege`t - mue tj exter`bi mkstrbftkj`s frebtem dy toe oebt, k.e., k .e., mrk`ak`h wbter, wbter, wkpk`h perspkrbtkj`, b`m ikgktem jxyhe`. ]oks, ojwever, ojwever, ks b persj`bi jpk`kj`. Cjr tojse woj prbftkfe k` b ojt rjjg, kt ks kgpjrtb`t tj de bwbre jc toe cjiijwk`h. Jur djmkes gbk`tbk` b fjre f jre tegperbture jc ;?.3¾ C (68¾F) torjuho b prjfess fbiiem toergjrehuibtkj`. Xoe` percjrgk`h yjhb pjstures, jur fjre tegperbture rkses mue tj k`frebsem dijjm cijw tj e`hbhem gusfies, he`erbtk`h oebt tobt ks reiebsem torjuho respkrbtjry pbssbhes b`m toe sak` k` perspkrbtkj` tj vbpjrkze k` toe bkr b`m fjji toe djmy mjw`. Xoe` b rjjg ks ojtter tob` yjur fjre tegperbture, toe djmy hbk`s oebt crjg toe e`vkrj`ge`t, k`frebsk`h toe fjre tegperbture. K` b` jutmjjr e`vkrj`ge`t woere kt ks `bturbiiy ojt b`m ougkm, toe bkr wkto sikhot dreezes evbpjrbtes swebt b`m fjjis toe djmy k` b `bturbi prjfess. B  ougkm, ojt rjjg preve`ts evbpjrbtkj` jc perspkrbtkj` sj toe djmy wkii swebt gjre k` b` eccjrt tj fjji mjw`. Exfesskve swebtk`h fb` fbuse meoymrbtkj` b`m, eve`tubiiy, eve`tubiiy, jtoer gjre serkjus fj`mktkj`s. De sure tj mrk`a pie`ty jc ciukms decjre, murk`h b`m bcter yjhb k` b ojt rjjg.  

Oebt Frbgps  

 Bitojuho `jt ikce torebte`k`h, oebt frbgps bre pbk`cui gusfie spbsgs tobt fb` jffur murk`h jr bcter k`te`se poyskfbi bftkvkty. ]oey bre usubiiy k` toe bdmjge` jr toe extregktkes, jcte` fbusem dy ibfa jc ciukms b`m/jr eieftrjiytes.  

 

Oebt Exobustkj`  

Vygptjgs jc oebt exobustkj` k`fiume prjcuse swebtk`h, mkzzk`ess b`m weba`ess. Kc yju ceei b`y jc toese sygptjgs, stjp exerfksk`h kggemkbteiy b`m try tj fjji toe djmy mjw`. Mrk`a  pie`ty jc ciukms kggemkbteiy b`m fj`tk`ujusiy u`tki sygptjgs pbss. K`struftjrs sojuim esfjrt stume`ts wkto oebt exobustkj` sygptjgs tj b fjjier rjjg tj rest. ^rjvkme wet tjweis cjr toe cjreoebm, cbfe b`m djmy bij`h wkto mrk`ak`h wbter wbter..  

Oebt strjae  

Oebt strjae ks b serkjus fj`mktkj`. Kt jffurs woe` toe fjre tegperbture rebfoe rebfoes s 2>6¾+ b`m toe djmy fb` `j ij`her mksskpbte oebt. Vygptjgs k`fiume ojt, mry sak` b`m k`frebsk`h djmy tegperbture tobt fb` rebfo up tj 2>3¾ wokfo fb` fbuse jrhb` mbgbhe jr mebto. K`mkvkmubis gby de mksjrke`tem b`m fj`cusem, b`m k` severe fbses u`fj`sfkjus`ess gby jffur. Veea gemkfbi bsskstb`fe. Fjji toe djmy wkto kfe, fjji wbter wbter,, jr b`y jtoer geb`s pjsskdie. ~~~ ]oe Bgerkfb` Fjiiehe jc Vpjrts Gemkfk`e suhhests repibfk`h wbter bt toe rbte yju ijse kt. ]j de rebiiy sure, wekho yjurseic decjre b`m bcter exerfksk`h. Kc yju wekho iess bcterwbrm, mrk`a  gjre wbter. wbter. Kc yju wekho gjre, mrk`a iess. Ojwever, toe K`stktute jc Gemkfk`e wbr`s tobt mrk`ak`h tjj gufo wbter murk`h exerfkse fb` Ojwever, fbuse hbstrjk`testk`bi frbgpk`h, `buseb b`m mefrebsem percjrgb`fe. ]oks vbrkes wkto ebfo k`mkvkmubi.  B Obrvbrm U`kverskty stumy, bt toe Bgerkfb` Fjiiehe jc Exerfkse Exerfkse suhhests foefak`h toe fjijr jc yjur urk`e. Kc kt ks mbraer tob` iegj`bme mrk`a gjre wbter wbter,, skppk`h kt, dut `ever mrk`a gjre tob` toe bgju`t yju bftubiiy swebt. ]oey suhhest mrk`ak`h pie`ty jc wbter twj ojurs decjre exerfksk`h. ~~~ Mj `jt ebt bt iebst toree ojurs decjre prbftkfe. [jur djmy wkii `jt de bdie tj mkhest cjjm b`m percjrg bsb`bs bt toe sbge tkge wktojut mksfjgcjrt. Kc yju mrk`a wbter murk`h prbftkfe, aeep kt bt rjjg tegperbture sj kt mjes `jt sojfa yjur systeg. ]jj gufo wbter ok`mers yjur bdkikty tj stretfo jr ike i ke j` yjur bdmjge` fjgcjrtbdiy, fjgcjrtbdiy, sj mrk`a spbrk`hiy u`tki toe sesskj` kks s jver. jver. Mrk`a pie`ty jc rjjg tegperbture wbter decjre b`m bcter prbftkfe tj ciuso jut b`m fieb`se  yjur systeg. ~~~ Murk`h yjur ck`bi reibxbtkj`, sbvbsb`b, try b` eye pkiijw jr sgbii tjwei tj dijfa dijf a jut mkstrbftkj`s b`m ikhot, b`m rebiiy iet hj jc toe mby mby.. Kc yju obve prjdiegs iyk`h j` yjur dbfa, bmm b `efa pkiijw, b tkhotiy rjiiem up ob`m tjwei jr twj te``ks dbiis k` b sjfa. Kc `efessbry `efessbry,, sikp b`jtoer tkhotiy rjiiem tjwei u`mer yjur ijwer dbfa jr a`ees. ~~~ Vet up yjur dbtorjjg decjre yju dehk` sj yju fb` hj k` b`m sojwer jr sjba k` b tud bdjut 4> gk`utes bcter yjur prbftkfe. B` Epsjg sbit dbto ks b` exfeiie`t trebtge`t cjr sjre gusfies. B  stebgy,, ojt sojwer fieb`ses toe sak`. ]ry reibxk`h k` toe tud jr sojwerk`h dy fb`mieikhot, stebgy wkto yjur cbvjrkte guskf k` toe dbfahrju`m. Iet hj jc everytok`h tobt ks ob`hk`h brju`m k`  yjur gk`m.

 

 

Dbskf ^rbftkfe Hukmeik`es  

Mj `jt ebt bt iebst toree (6) ojurs decjre prbftkfe. Xebrb fjgcjrtbdie stretfo. Use gbt jr tjweifijtoes cjr toetj cijjr exerfkses. ^rbftkfe k` b wbrg, quket rjjg. ^rbftkfe bt iebst toree tkges per weea. Gkrrjrs bre jptkj`bi, dut very oeipcui ^repbrk`h Djmy & 1 Gk`m   Mket, b`ytok`h we k`hest, ceems toe djmy b`m toe gk`m. B pjjr mket gb`kcests j` b`m k` toe djmy,, kgpbkrs jur ge`tbi stbte b`m megjrbikzes toe spkrkt. Kt ks `jt `efessbry tj defjge b djmy  vehetbrkb` tj prbftkfe jr tebfo yjhb. yjhb. Kt ks kgpjrtb`t tj gbk`tbk` b oebitoy, oebitoy, `utrktkjus mket b`m `jt sojfa toe djmy wkto rbmkfbi mketbry fob`hes. Kc yju wb`t tj fob`he yjur mket dut bre `jt sure ojw, ojw, kt ks oeipcui tj fj`suit b `utrktkj`kst tj estbdikso yjur `eems b`m mket dbsem j` persj`bi oebito b`m ikcestyie. B a`jwiemhebdie `utrktkj`kst fb` suhhest b vbrkety jc cjjms b`m ge`us tj ckt yjur `eems.  B ikcestyie fob`he tobt k`fiumes Obtob [jhb [jhb b`m b `utrktkjus mket kgprjves jverbii jverbii oebito b`m ckt`ess. Gjst pejpie ceei b`m see b mkccere`fe wktok` weeas. Xebr Xe br fjgcjrtbdie fijtok`h bpprjprkbte cjr toe e`vkrj`ge`t jr sebsj` yju bre prbftkfk`h k`. Gbae sure yju fb` stretfo ebskiy b`m toe cbdrkf ks `jt tjj tokfa jr duiay duiay.. Aeep yjur ceet dbre. Decjre yju dehk` rebm torjuho toe k`struftkj`s b`m, kc bvbkibdie, wbtfo toe vkmej fbrecuiiy. fbrecuiiy. [ju fb` ljk` jur j`ik`e vkmej ikdrbry j` jur wedskte bt ottps sefj`ms. 5. Tetur` tj Fe`trbi ^jsktkj` ^jsktkj` wkto brgs stretfoem jut jver oebm, fok` tj foest tj pre preve`t ve`t dbfa strbk`. Tjii up tj fj`tk`ue k`tj ]rkb`hie.

 

5. ]rkb`hie  

]rkb`hie ]efo`kque  

2. Crjg Fe`trbi ^jsktkj` ^jsktkj` wkto brgs jver oebm, rebikh` tj bxks, ste step p tj rkhot, 63 tj =? k`foes crjg fe`ter. fe`ter. Bikh` ceet, iehs, okps, tjrsj, oebm b`m brgs tj fjrj`bi pib`e. Ijwer brgs, pbigs mjw`, pbrbiiei tj cijjr. ^uso okps si khotiy cjrwbrm tj fe`ter, fe`ter, kc `efessbry. `efessbry. ]ur` rkhot cjjt =5¾ tj rkhot. Bikh` djmy wkto fjrj`bi pib`e. Aeep iect cjjt cbfk`h cjrwbrm jr sikhotiy k` torjuhojut. 4. De`m rkhot a`ee mkreftiy jver tjes, tokho pbrbiiei tj cijjr cijjr,, fbic perpe`mkfuibr Aeep upper djmy cbfk`h cjrwbrm, okps, tjrsj b`m iehs fe`terem wkto fjrj`bi pib`e. @jtkfe trkb`hie detwee` rkhot cjjt, a`ee b`m iect cjjt. 6. Xkto spk`e ereft, tkit tjrsj tj rkhot crjg ijwer db dbfa. fa. ^ress rkhot brg bhbk`st k`skme jc  rkhot a`ee. Ikhotiy tjufo ck`hertkps tj cijjr `ext tj dkh tje, t je, pbig cbfk`h jut. Vkguitb`ejusiy,, stretfo iect brg tj fekik`h k` bikh`ge`t wkto rkhot brg. Cibtte` iect skme jc  Vkguitb`ejusiy djmy.. Aeep pbigs cbfk`h jut, ck`hers exte`mem b`m tjhetoer torjuhojut pjse. ]ur` oebm djmy up wkto `efa j` b`m spk`eob`m. strbkhot. ]ry tj tjufo fok` f ok` tj sojuimer wktojut strbk`k`h. Fj`fe`trbte upper  @jte sefj`ms. Tepebt j` iect skme. Tetur` tj Fe`trbi ^jsktkj` wkto iehs sikhotiy fijser fijser,, brgs pbrbiiei tj cijjr tj fj`tk`ue k`tj Vtb`mk`h Vepbrbte Ieh Oebm-tj-A`ee  

 

3. Vtb`mk`h Vepbrbte Ieh Oebm-tj-A`ee  

Vtb`mk`h Vepbrbte Ieh Oebm-tj-A`ee ]efo`kque  

2. Crjg Fe`trbi ^jsktkj` ^jsktkj` wkto iehs bpbrt b`m brgs pbrbiiei, drk`h pbigs pbigs tjhetoer jver oebm, brgs strbkhot, tougds frjssem. Xkto trb`sverse pib`e bs r ecere`fe pjk`t, rjtbte rkhot cjjt, okps, b`m tjrsj =5¾ tj rkhot, mkreftiy jver rkhot ieh. Vtrbkhote` dbfa ieh wkto cjjt sikhotiy tur`em k` tj preve`t strbk` j` a`ee crjg rjtbtkj`. 4. ]ufa fok` tj foest, rju`mk`h spk`e tj de`m jver rkhot ieh. ]jufo ]jufo cjreoebm tj a`ee, skme jc  ob`ms j` cjjt, jr cijjr cijjr.. @jte< De`m a`ee sikhotiy, kc mkcckfuit. 6. ^ress mjw` ckrgiy wkto skme jc ob`ms tj oeip rju`m spk`e bs gufo bs pjsskdie. ^uso cjreoebm bhbk`st a`ee. Vqubre okps. Hrbmubiiy strbkhote` ieh.  @jte se sefj`ms. fj`ms. Tjii up. Tepebt j` iect skme.  @jte pjses k` toe bwawbrm serkes, fibsskckem bs fuiturbi. ]oey meveijp poyskfbi b`m ge`tbi ckt`ess. Kt ks kgpjrtb`t tj prjhress hrbmubiiy, hrbmubiiy, k`frebsk`h toe k`te`skty b`m eccjrt k` toe pjses sijwiy tj preve`t k`lury. ]oe bdkikty tj gbster toese pjses ks dbsem j` fj`skste`t prbftkfe, fj`fe`trbtkj` b`m dbib`fe. Vtb`mk`h j` j`e cjjt k` bikh`ge`t, stretfok`h tj yjur gbxkgug pjte`tkbi wktojut strbk`k`h jr cbiik`h ks dbib`fe. Kt requkres tjtbi fj`fe`trbtkj`, jr ge`tbi cjfus, j` j`e pjk`t k` crj`t torjuhojut toe pjse. Use toks pjk`t bs b recere`fe cjr bikh`ge`t b`m wekhot mkstrkdutkj`.  B suhhestkj` cjr gbk`tbk`k`h dbib`fe b`m bikh`ge`t< Vtb`m k` toe Fe`trbi ^jsktkj`, bikh`em wkto toe djmy‛s bxks Kgbhk`e toe pib`e gjvk`h k` b strbkhot ik`e jut tj yjur pjk`t jc cjfus. ]oe ik`e ks toe sbhkttbi pib`e, tobt mkvkmes toe djmy k` iect b`m rkhot obives, b recere`fe tj rebikh` b`m fe`ter toe djmy. ]oe pjstures bre usubiiy ebsker j` j`e skme tob` toe jtoer defbuse jc toe wby yjur djmy obs dee` meveijpem dy obdkts jc pjsture, wjra b`m, eve`, spjrts. Kc yju bre rkhot ob`mem pjses tobt requkre stre`hto bre ebsker tob` pjses requkrk`h ciexkdkikty j` toe rkhot, b`m vkfe versb. ^oyskfbi ckt`ess ks b persj`bi gbtter tobt `eems tj de bssessem k`mkvkmubiiy k`mkvkmubiiy.. ]oe k`te`skty b`m cjfus jc yjur wjrajut sojuim vbry bffjrmk`h tj yjur `eems j` b` jverbii bssessge`t b`m j` b mbkiy dbsks.  

 

3. b. Bwawbrm  

 Bwawbrm (b) ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, ^jsktkj`, sepbrbte ceet, b sojuimer-wkmto bpbrt. bpbrt. Ikct brgs strbkhot jut k` crj`t, pbrbiiei tj cijjr b`m ebfo jtoer, pbigs mjw`, ck`hers b`m tougds tjhetoer. Ceet strbkhot b`m pbrbiiei, sojuimer-wkmto sojuimer-wkmto bpbrt. 4. ^uso tbki dj`e dbfa sikhotiy, sikhotiy, de`m a`ees b`m ijwer okps u`tki tokhos bre pbr pbrbiiei biiei tj cijjr jr jr,, bs fijse bs pjsskdie wktojut strbk`k`h. 6. Vtrbkhote` spk`e b`m dbfa dy ikctk`h foest up b`m tufak`h sb sbfrug frug sikhotiy k` tj cibtte` ijwer dbfa. ^uso upper djmy b`m oebm dbfa tjwbrms fjrj`bi pib`e tj rebfo kmebi bikh`ge`t. Aeep oeeis, tjes, a`ees, brgs b`m ob`ms pbrbiiei tj ebfo jtoer. Hrbmubiiy sokct wekhot tjwbrms oeeis, aeepk`h tjes j` cijjr cijjr.. =. Fj`fe`trbte j` j`e pjk`t k` crj`t. Tebikh` tj fjrj`bi pib`e frebtem frebtem wkto strbkhot ik`e jrkhk`btk`h crjg djmy‛s bxks tj b pjk`t jc cjfus. Drebtoe `jrgbiiy `jrgbiiy.. Ojim bt iebst 2> sefj`ms. Vtb`m up strbkhot wkto brgs up b`m ceet bpbrt tj fj`tk`ue.

 

3. d. Bwawbrm  

 Bwawbrm (d) ]efo`kque  

2. Tkse strbkhot up j` tjes bs okho bs pjsskdie. Ae Aeep ep spk`e ereft, brgs b`m iehs ckrg. ckrg. Fe`ter wekhot fijser tj dkh tjes tj dbib`fe. 4. Bikh` iehs tj trb`sverse pib`e. Vijwiy de`m de`m a`ees, drk`hk`h tokhos pbrbiiei tj cijjr cijjr.. Aeep ceet, iehs b`m brgs equkmkstb`t bpbrt b`m pbrbiiei tj ebfo jtoer jtoer.. Vtrbkhote` spk`e b`m bikh` tj fjrj`bi pib`e. ^uso tbkidj`e sikhotiy k` tj cibtte` ijwer dbfa. Gbk`tbk` gusfies ckrg k` brgs, iehs b`m tjrsj. 6. Fj`fe`trbte j` j`e pjk`t k` crj`t b`m bikh` tjrsj tj bxks ik`e. Dreb Drebtoe toe `jrgbiiy `jrgbiiy.. Ojim bt iebst2> sefj`ms. =. Ijwer oeeis, aeepk`h aeepk`h brgs pbr pbrbiiei biiei tj cijjr b`m fj`tk`ue.

 

3. f. Bwawbrm  

 Bwawbrm (f) ]efo`kque  

2. Xkto ceet bpbrt, brgs pbrbiiei pbrbiiei b`m strbkhot, rkse up j` dbiis jc ceet b`m drk`h a a`ees `ees tjhetoer.  @jte sefj`ms. 5. Tetur` tj Fe`trbi ^jsktkj`, ijwer br brgs. gs. reibx.

 

8. Ebhie  

Ebhie ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, ^jsktkj`, drk`h rkhot brg u`mer iect. Frjss rkhot ob ob`m `m deok`m iect tj drk`h pbigs tjhetoer, tjhetoer, tougds k` crj`t jc cbfe. 4. Vtrbkhote` spk`e, puso okps dbfa. ]ufa tbkidj`e k` sikhotiy sikhotiy,, de`m a`ees, sokct we khot j`tj iect cjjt. 6. Tbkse rkhot ieh bs okho bs pjsskdie, dbib`fe j` iect cjjt. Drk`h rkhot ieh jver iect tokho, tufa cjjt deok`m fbic gusfie, bs fijse bs pjsskdie tj b`aie. =. De`m a`ees meeper meeper tj rebikh` sojuimers b`m okps. Aeep Aeep dbfa strbkhot, cjfus j` j`e pjk`t k` crj`t. 5. Ievei okps b`m sojuimers, bikh` eidjws b`m a`ees. a`ees. Xktojut de`mk`h cjrwbrm puii eidjws mjw` b`m k` tjwbrm `bvei. 3. Vkguitb`ejusiy, Vkguitb`ejusiy, twkst brgs b`m iehs k` jppjskte mkreftkj`s. Cjfus btte`tkj` j` pressure frebtem detwee` iehs b`m brgs. Aeep ceet, ceet, a`ees, eidjws b`m ob`ms k` j`e ik`e, okps b`m sojuimers strbkhot b`m pbrbiiei tj cijjr cij jr.. 8. Drebtoe `jrgbiiy. `jrgbiiy. Ojim bt iebst 2> sefj`ms. Tepebt j` iect skme. Tetur` tj Fe`trbi ^jsktkj`.

 

?. Vtb`mk`h Oebm-tj-A`ee  

Vtb`mk`h Oebm-tj-A`ee ]efo`kque  

2. Crjg Fe`trbi ^jsktkj` ^jsktkj` ikct rkhot a`ee tjwbrm foest b`m dbib`fe j` iect cjjt. K`teribfe K`teribfe ck`hers, ieb` cjrwbrm b`m hrbd dbii jc rkhot cjjt ckrgiy wkto tougds jver tjes.  @jte < Cjr se`sktkve dbfa, ikct a`ee tj foest b`m ojim wkto k`teribfem ck`hers. Mj `jt exte`m ieh cjrwbrm. 4. ]ufa fok` tj foest, ikct tjrsj wkto rju`mem dbfa. Vtrbkhote` b`m ckrg stb`mk`h ieh wktojut oyper-exte`mk`h a`ee. Vijwiy exte`m rkhot ieh cjrwbrm u`tki strbkhot b`m pbrbiiei tj cijjr, frebtk`h rkhot b`hie wkto iehs. ^uii cjjt dbfa, sijwiy si jwiy pusok`h oeei cjrwbrm tj strbkhote` a`ee. 6. Vijwiy de`m eidjws mjw` b`m, kc pjsskdie, tjufo brgs brgs tj skmes jc fbic fbic.. =. ]ufa fok` tj foest, rju`m spk`e bs gufo bs pjsskdie. Xjra Xjra tjwbrm ijwerk`h cjreoe cjreoebm bm tj a`ee, pressk`h eidjws bhbk`st fbic gusfie. 5. Fj`fe`trbte j` j`e pjk`t. Vtretfo dbfa gusfies gusfies b`m dbfa jc iehs tj gbk`tbk` rkhot b`hie wkto iehs, cjreoebm tj a`ee. 3. Drebtoe meepiy. meepiy. Ojim bt iebst 2> sefj`ms. Tepebt j` iect skme. 8. Tepebt pjsture. Tetur` Tetur` tj Fe`trbi ^jsktkj`. ^jsktkj`.

 

;. Vtb`mk`h Djw   

Vtb`mk`h Djw  ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, ^jsktkj`, de`m rkhot a`ee, oeei tjwbrm okp. Dbib`fe j` iect cjjt, bikh` iehs b`m djmy wkto pib`es. Hrbsp k``er rkhot cjjt ckrgiy wkto tougd b`m ck`hers tjhetoer tjhetoer,, k``er brg b`m pbig cbfk`h jut, bwby crjg crjg djmy djmy.. 4. Vtretfo iect ob`m tjwbrm fekik`h, ck`hers strbkhot b`m tjhetoer tjhetoer,, pbig cbfk`h mjw`. Vqubre okps wkto wbii jr gkrrjr gkrrjr,, ijwer rkhot a`ee tjwbrm iect. 6. Vkguitb`ejusiy, Vkguitb`ejusiy, cjiijwk`h sbhkttbi pib`e, stretfo rkhot ieh dbfa b`m up, stretfok`h tjrsj cjrwbrm b`m mjw`wbrm. Brfo spk`e, ikct oebm, stretfo foest cjrwbrm. Tebikh` djmy wktok` pib`es tj gbk`tbk` prjper stretfok`h b`m stre`htoe`k`h jc gusfies. =. Xjra j` strbkhote`k`h strbkhote`k`h a`ees hrbmubiiy b`m prjhresskveiy prjhresskveiy,, biwbys pbyk`h fijse btte`tkj` tj eccjrt. ]oe hjbi ks vertkfbi spikts wkto okps fe`terem b`m pbrbiiei tj cijjr cijjr.. Bssess bdkikty ievei jdleftkveiy b`m wjra j` prbftkfe bffjrmk`hiy. 5. Drebtoe `jrgbiiy. `jrgbiiy. Ojim bt iebst 2> sefj`ms. Tepebt j` iect skme. 3. Tepebt pjsture. Tetur` Tetur` tj Fe`trbi ^jsktkj`. ^jsktkj`.

 

2>. Dbib`fk`h Vtkfa   

Dbib`fk`h Vtkfa  ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, ^jsktkj`, rbkse brgs jver oebm, pb pbigs igs tjhetoer jr ck`hers k`teribfem wkto wkto tougds frjssem ckrgiy. 4. Vtep cjrwbrm j` rkhot cjjt, strbkhote` b`m fe`ter ieh. ]rb`scer wekhot j`tj rkhot cjjt, skguitb`ejusiy ijwerk`h tjrsj b`m, ikctk`h b`m stretfok`h iect ieh dbfa. 6. Aeep brgs, tjrsj, ieh b`m b`m okps pbrbiiei tj cijjr b`m trb`sverse pib`e. pib`e. Vtretfo djmy wkto equbi eccjrt k` jppjskte mkreftkj`s crjg fe`ter cjr hrebter stbdkikty b`m de`eckt. =. Aeep stb`mk`h ieh strbkhot wktojut oyper-exte`mk`h oyper-exte`mk`h a`ee. ^ ^jk`t jk`t tjes dbfa j` exte`mem ieh. 5. Fj`fe`trbte j` j`e pjk`t j` cijjr b cew ceet k` crj`t jr ob`ms. ob`ms. Drebtoe `jrgbiiy `jrgbiiy.. Ojim bt iebst 2> sefj`ms. 3. Tepebt j` iect skme. skme. Tetur` tj Fe`tr Fe`trbi bi ^jsktkj`.

 

22. Vpikts-k`-toe-Bkr  Vpikts-k`-toe-Bkr   

Vpikts k` toe Bkr  ]efo`kque  

2. K` Fe`trbi ^jsktkj`, bikh` djmy, djmy, rbkse brgs jver oebm. ^ibfe pbigs tjhetoer, tjhetoer, frjss tougds, strbkhote` eidjws. Vtretfo up, bikh` wkto pib`es. 4. Vtep cjrwbrm j` rkhot cjjt. ]ufa fok`, stretfo tjrsj cjrwbrm b`m mjw`, ikctk`h iect ieh tjwbrm fekik`h. ^ibfe ob`ms j` cijjr j` ebfo skme jc cjjt. 6. Tjtbte okps mjw` b`m pbrbiiei tj cijjr tj bikh` wkto pib`es. Hrbsp oee oeeii wkto rkhot ob`m, use iect ob`m cjr suppjrt b`m dbib`fe. Drk`h rkhot eidjw brju`m deok`m rkhot fbic gusfie, puii djmy tjwbrm stb`mk`h ieh. =. ^uii oeei ckrgiy, ckrgiy, stretfo iect ieh up. Xjra j` exte`mk`h djto iehs wkto equbi eccjrt, upper tjes pjk`tk`h tjwbrm fekik`h. Bikh` okps, drk`h cjreoebm tj a`ee. Fj`fe`trbte j` aeepk`h upper cjjt strbkhot b`m stretfoem up. 5. Drebtoe meepiy. meepiy. Ojim bt iebst 2> sefj`ms. 3. Tepebt j` iect skme. skme. Tetur` tj Fe`tr Fe`trbi bi ^jsktkj`.

 

24. Vepbrbte-Ieh-Vtretfok`h Vepbrbte-Ieh-Vtretfok`h  

Veperbte-Ieh-Vtretfok`h ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, drk`h brgs jver oebm, pbigs tjhetoer. tjhetoer. ]ba ]bae e wkme step tj rkhot, tur` tjes sikhotiy k`. 4. Ijwer brgs, brgs, pbrbiiei tj cijjr cijjr,, pbigs mjw`. mjw`. ]kit fok` sikhotiy tjwbr tjwbrm m foest, strbkhote` strbkhote` spk`e, de`m cjrwbrm b`m mjw` crjg okps tj ckrgiy hrbsp juter oeeis. 6. Ievei okps, puii j` oeeis hrbmubiiy tj drk`h cjre cjreoebm oebm tjwbrm cijjr. cijjr. Cibtte` ijwer dbfa, puiik`h j` oeeis. De`m eidjws drk`hk`h toeg fijse tj iehs. =. Tebikh` okps b`m iehs wkto pib`es. Vokct wekhot tj crj`t jc oeeis, strbkhote` strbkhote` iehs b`m spk`e. ]jufo cjreoebm tj cijjr, cijjr, kc pjsskdie. Mj `jt oyperexte`m a`ees. ^uso jutwbrm wkto k``er sjies jc ceet. 5. Drebtoe meepiy. meepiy. Ojim bt iebst 2> sefj`ms. Tetur` tj Fe`trbi ^jsktkj`.

 

26.]ree  

]ree ]efo`kque  

2. Bikh` k` Fe`trbi ^jsktkj`. Ikct rkhot cjjt tj hrbsp ckrg ckrgiy iy wkto djto ob`ms. Fe`ter wekhot tj dbib`fe j` iect cjjt. 4. ^ibfe jutskme jc rkhot cjjt bs okho bs pjsskdie j` upper iect tokho, fijse tj hrjk`. Vtrbkhote` stb`mk`h ieh. ^uso ikctem a`ee dbfa b`m mjw` k` ik`e wkto stb`mk`h a`ee. ]kitk`h okps cjrwbrm tj bikh` wkto stb`mk`h cjjt b`m pib`es.  @jte sefj`ms Tepebt j` iect skme. Tetur` Tetur` tj Fe`trbi ^jsktkj`.

 

]rb`sktkj` Verkes  

 vkmej k`struftkj`s k`struftkj`s    Ck`her-stb`m, Ijtus Xbrg-up, Xbrg-up, Vojuimer Tjii, ^eivkf ^eivkf Ikct, Vbvbsb`b/Fjrpse, Xk`m Tegjvk`h ^jse, Vkt-up   ]oks ks toe trb`sktkj` detwee` toe stb`mk`h b`m cijjr pjses b`m fjgpietes toe wbrg-up pjrtkj` jc toks systeg. Cjiijwk`h bre toe toerbpeutkf jr cijjr pjses . ]oey prjvkme hrebt de`eckts tj toe k`ter`bi jrhb`s b`m fjrrespj`mk`h systegs. Vebtem jr refik`em, aeep toe spk`e strbkhot b`m bikh`em wkto okps b`m sojuimers, k` ik`e ik `e wkto bpprjprkbte pib`es. Aeep yjur wekhot eve`iy mkstrkdutem j` djto skt-dj`es b`m sojuimer dibmes woe` iyk`h mjw`.

 

]oe Ck`her-Vtb`m meveijps toe brgs, tokhos b`m bdmjge`. ]oe Ijtus XbrgXbrg-up up b`m Vojuimer Tjiis meveijp ciexkdkikty k` toe a`ees b`m okps, bs toey tj`e b`m stre`htoe` brgs b`m sojuimers. ]oe ^eivkf Ikct tj`es toe upper iehs b`m rebr e`m bs kt stre`htoe`s toe iu`hs, gbak`h toe prjfess jc respkrbtkj` gjre ecckfke`t. Fkrfuibtkj` ks stbdkikzem murk`h Fjrpse ^jse, jr Vbvbsb`b, sj toe djmy fb` getbdjikze toe toerbpeutkf de`eckts jc toe pjses. ]oe gjst ecceftkve wby tj de`eckt crjg Vbvbsb`b ks tj regbk` cuiiy fj`sfkjus wokie iettk`h hj poyskfbiiy b`m ge`tbiiy. ge`tbiiy. Fj`fe`trbte j` drebto b`m se`sbtkj`s jc toe djmy murk`h reibxbtkj` tj jverfjge ge`tbi mkstrbftkj`s. Tehuibtem drebto oeips tjtoe rebfo hrebter reibxbtkj`. ^oyskfbi b`m tkge k` gusfies b`mmeptos k` toe jc sudfj`sfkjus wkii reibx. K`ge`tbi b stbte te`skj` jc meep bffuguibtem reibxbtkj` toejver gk`m fb` recieft j` toe Veic. ]oe Xk`m-Tegjvk`h ^jse stkguibtes b`m kgprjves ciexkdkikty k` toe sojuimers, sojui mers, eidjws, a`ees b`m okp ljk`ts. Kt bisj stkguibtes b`m gbssbhes bdmjgk`bi jrhb`s b`m gusfies tj kgprjve fkrfuibtkj` b`m expei bkr b`m tjxk`s crjg toe mkhestkve trbft.  

 

2=. Ck`her Vtb`m  

Ck`her-Vtb`m ]efo`kque  

2. K` sebtem Fe`trbi ^jsktkj`, wkto iehs exte`mem cjrwbrm, ceet tjhetoer tjhetoer,, pibfe ob`ms deskme okps, tougds cbfk`h k`, ck`hers cbfk`h jut. ^jk`t tjes, tkhote` ieh i eh gusfies, b`m k`obie.   4. J` ck`hertkps, puso strbkhot mjw`, eve`iy bhbk`st bhbk`st cijjr tj rbkse okps bs okho bs pjsskdie. Xkto oeeis j` cijjr, fj`fe`trbte j` tjes, sijwiy pusok`h okps dbfa b`m up, detwee` brgs. 6. iehs Xktoup, okps dbfa b`m sijwiytjb`m fbrecuiiy ikct ceet jcc cijjr wktojut de`mk`h de`mk`h a`ees. Aeep strbkhot b`mup, pbrbiiei cijjr.  @jte sefj`ms. Te Tetur` tur` tj Fe`trbi ^ ^jsktkj`. jsktkj`.

 

25. Ijtus Xbrg-up  

Ijtus Xbrg-up ]efo`kque  

2. Crjg sebtem Fe`trbi Fe`trbi ^jsktkj`, frjss iehs, k`teribfe ck`hers brju`m brju`m rkhot cjjt.Vtrbkhote` spk`e tj bikh` wkto pib`es, sokct wekhot, eve`iy mkstrkdutem, sikhotiy cjrwbrm. ^uii rkhot cjjt k` tjwbrms ijwer bdmjge`, up b`m brj u`m. 4. Vtrbkhote` brgs, e`hbhk`h dkfeps b`m b`m trkfeps eve`iy eve`iy.. Tjtbte k` fijfawkse fkrfuibr gjtkj` 4> tkges. Tepebt j` iect ieh. Tetur` tj sebtem Fe`trbi ^jsktkj`.

 

23. Vojuimer Tjii  

Vojuimer Tjii ]efo`kque  

2. Crjg sebtem Fe`trbi Fe`trbi ^jsktkj`, iehs frjssem, spk`e strbkhot, pbig pbigs s restk`h j` a`ees. Teibx sojuimers sikhotiy cjrwbrm, toe` puso up wkto meep k`obibtkj`. 4. ^uso sojuim ers dbfa, pbuse, b`m reibx tj `jrgbi pjsktkj` wkto exobie, bikh`k`h wkto pib`es. Fj`tk`ue fkrfuibr gjtkj` 2> fj`sefutkve tkges. Teibx.

 

28. ^eivkf Ikct  

^eivkf Ikct ]efo`kque  

2. K` Fe`trbi ^jsktkj`, exte`m exte`m iehs jut strbkhot, ceet bpprjxkgbteiy bpprjxkgbteiy skx k`foes bpbrt. ^ibfe pbigs cibt j` cijjr `ext tj okps, ck`hers pjk`tk`h tjwbrms tjes. 4. Cjfus j` j`e pjk`t k` crj`t. K`obie mee piy, piy, ckrgk`h brg, dbfa b`m ieh gusfies. ^buse, sijwiy exobie, tufak`h fok` tj foest. 6. K`obie sijwiy b`m meepiy, meepiy, rjiik`h ceet cjrwbrm, rbksk`h tokhos, okps b`m dbfa, pbr pbrbiiei biiei tj cijjr.. Tebikh` djmy wkto pib`es, reibx oebm dbfa, ikhotiy fj`trbft cijjr fj `trbft ieh, okp, duttjfa b`m brg gusfies. Ojim drebto ckve sefj`ms. K`frebse tkge hrbmubiiy wktojut strbk`k`h. =. Exobie sijwiy, sijwiy, rjiik`h dbfa j`tj oeeis, ijwerk`h b`m pusok`h okps dbfa detwee detwee` ` ob`ms tj stbrtk`h pjk`t. 5. Tepebt toree tkges. Teibx k` sbvbsb`b.

 

2?. Vbvbsb`b  

Vbvbsb`b ]efo`kque  

2. Ike, cbfe up, spk`e b`m iehs bikh`em, oeeis b cew cew k`foes bpbrt, brgs tj skmes, pbigs up, ob`ms reibxem. 4. Teibx toe djmy systegbtkfbiiy. Vtbrt wkto oebm, cbfe, sojuimers b`m sj j` mjw` tj tjes. Ceeii djmy pbrts tjufo toe cijjr. Cee cijjr. Vk`a k`tj reibxbtkj` wktojut poyskfbi jr ge`tbi reskstb`fe. 6. Cjfus fjgpiete btte`tkj` j` oebrt b`m drebto. Drebtoe `jrg `jrgbiiy biiy.. Teibx j`e gk`ute.

 

2;.b. Xk`m Tegjvk`h  

 Xk`m Tegjvk`h (b) ]efo`kque  

2. Crjg sbvbsb`b, ikct rkhot a`ee tj foest. foest. K`teribfe ck`hers brju`m rkhot ieh, bdjut twj k`foes deij w a`ee. ]jufo eidjws tj rkd fbhe, tufa fok` k`tj foest, cibtte cibtte` ` `efa b`m sojuimer dibmes tj cijjr.   4. ^uii rkhot ieh mjw` ckrgiy tj foest jr rkhot sojuimer, sojuimer, puso okps b`m iect ieh tj cijjr wktojut twkstk`h jr tur`k`h djmy. djmy. 6. Bikh` oebm, sojuimers b`m b`m okps wkto pib`es, iect ieh strbkhot, cjjt sikhotiy ciex ciexem. em. =. Fj`fe`trbte j` respkrbtkj`. Ojim 2> sefj`ms. sefj`ms. Tepebt j` iect skme. Teibx k` sbvbsb`b. sbvbsb`b.

 

2;.d. Xk`m Tegjvk`h  

 Xk`m Tegjvk`h (d) ]efo`kque  

2. Crjg sbvbsb`b, drk`h djto a`ees a`ees tj foest. Xrbp brgs brgs brju`m iehs, hrbspk`h jppjskte eidjws ckrgiy. ^ress `efa, sojuimer dibmes b`m okps j`tj cijjr, ojimk`h a`ees ckrgiy. 4. Cibtte` spk`e bs gufo bs pjsskdie wktojut strbk`k`h. Usk`h pib`es, re rebikh` bikh` sojuimers b`m okps. J` ebfo exobibtkj` puso okps mjw` tj cijjr. cijjr. 6. Drebtoe gk`mcuiiy. gk`mcuiiy. Cjfus j` spk`e cibtte`k`h tj cijjr cijjr.. Ojim bt iebst 2> sefj`ms. =. Teibx brgs tj skmes, exte`m iehs strbkhot mjw` wkto ceet b cew k`foes bpbrt. Teibx Teibx 2> sefj`ms.

VK]-U^   2. Drk`h ceet tjhetoer. tjhetoer. Ckrg ieh gusfies. K`obie, rbksk`h brgs jver oebm. 4. Exobie. Vkt-up qukfaiy wkto b meeper exobibtkj`, exobibtkj`, stretfok`h cjrwbrm twkfe tj tjufo tjes wkto ck`her-tkps. ]ur` tj ike j` bdmjge`.  @jte. Fjdrb  

Fjdrb ]efo`kque  

2. Iyk`h cbfe mjw` k` Fe`trbi ^jsktkj`, drk`h iehs b`m ceet tjhetoer tjhetoer,, tjes pjk`tk`h dbfa. ^ibfe pbigs cibt j` cijjr cijjr,, `ext tj foest, ck`hers strbkhot b`m tjhetoer, tjhetoer, k` ik`e ik `e wkto sojuimers. ]jufo eidjws tj rkd fbhe, sojuimers strbkhot b`m reibxem.   4. Ckrg ieh b`m okp gusfies. Vijwiy rbkse oebm oebm b`m foest tj brfo upper spk`e. Ikct tjrsj u`tki `bvei dbreiy tjufoes cijjr. 6. Aeep ceet tjhetoer b`m pressem bhbk`st cijjr. cijjr. Tebikh` okps b`m sojuimers wkto pib`es. Gbk`tbk` ieh gusfies ckrg torjuhojut pjse. E`hbhe dbfa b`m bdmjgk`bi gusfies tj suppjrt eievbtem tjrsj. Bs gusfies meveijp, remufe wekhot j` ob`ms up tj 5>%. =. Cjfus j` prjper prjper bikh`ge`t b`m gjvege`t decjre decjre fj`fe`trbtk`h j` fjgpresskj` jc dbfa  gusfies. Drebtoe `jrgbiiy. `jrgbiiy. Ojim bt iebst 2> sefj`ms. Teibx k`tj sbvbsb`b, cbfe tj j`e skme.

 

42.b. Ijfust  

Ijfust (b) ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, ^jsktkj`, drk`h eidjws u`mer bdmjge`, ob`ms u`mer u`mer tokhos, pbigs mjw`, ck`hers bpbrt. Vtretfo torjbt dy pusok`h fok` cjrwbrm j` cijjr.  @jte k`foes crjg cijjr.. Okps strbkhot b`m pbrbiiei tj cijjr, k` ik`e wkto pib`es. cijjr =. Tehuibte drebtok`h. drebtok`h. Ojim bt iebst iebst 2> se sefj`ms. fj`ms. 5. Ijwer ieh strbkhot mjw` wkto gusfies ckrg. ckrg. Tepebt wkto iect ieh. Teiebse, cbfe cijjr tj fj`tk`ue.

 

42.d. Ijfust  

Ijfust (d) ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, ^jsktkj`, brgs u`mer tjrsj, pbigs mjw`, ck`hers bpbrt, bpbrt, u`mer tokhos, jr pbigs up, ck`hers k` ckrg cksts. ^ibfe gjuto tj cijjr, k`obie meepiy meepiy,, ckrg ieh gusfies, ikct tjhetoer bs okho bs pjsskdie. ^ress gjuto b`m ck`hertkps jr cksts tj cijjr. Foefa  bikh`ge`t. Vtrbkhote` iehs wkto pjk`tem tjes. 4. ]bae sobiijw drebtos. Fj`fe`trbte j` fjgpresskj` fjgpresskj` jc dbfa gusfies, ikctk`h iehs bs okho bs pjsskdie. Ojim bt iebst 2> sefj`ms. Ijwer iehs, puii brgs crjg u`mer djmy tj fj`tk`ue.

 

42. Cuii Ijfust  

Cuii Ijfust ]efo`kque  

2. K` Fe`trbi ^jsktkj`, stretfo torjbt cjrwbrm, fok` tj cijjr cijjr,, iehs tjhetoer tjhetoer,, tjes pjk`tk`h dbfa. Vtretfo brgs strbkhot jut, ck`hers tjhetoer tjhetoer,, pbigs mjw`. Tebikh` tj pib`es. 4. K`obie. Vijwiy ikct brgs, upper tjrsj b`m ie iehs hs bs okho bs pjsskdie. D Dbib`fe bib`fe j` peiv peivkf kf breb eve`iy. 6. Foefa bikh`ge`t. Aeep iehs strbkhot, ckrg b`m tjhetoer. tjhetoer. Ikct upper tjrsj sikhotiy okhoer tob` ceet, brgs pusoem dbfa, sojuimer dibmes tjhetoer tjhetoer.. =. Tehuibte respkrbtkj`. J` J` ebfo exobibtkj` ikct d djmy jmy okhoer wktojut strbk`k`h. 5. Ojim bt iebst 2> sefj`ms. Fj`fe`trbte j` fjgpresskj` fjgpresskj` k` dbfa gusfies. Teibx k`tj Fe`trbi ^jsktkj`.  

 

44. Djw   

Djw  ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, ^jsktkj`, de`m a`ees, drk`hk`h ceet fijse tj okps. Brfo spk`e spk`e,, hrbsp b`aies ckrgiy crjg jutskme jc iehs. 4. ^jk`t tjes tjwbrm fekik`h. Xkto stre`hto stre`hto crjg tokhos, puso iehs b`m upper djmy up bs bs okho bs pjsskdie. Foefa bikh`ge`t. Aeep a`e es b`m ceet sojuimer-wkmto bpbrt. 6. Dbib`fe j` ijwer bdmjgk`bi gusfies, fijse tj peiv peivkf kf breb. Ijja up bt j`e pjk`t j` upper wbii jr fekik`h. Fj`fe`trbte j` fjgpresskj` jc dbfa gusfies. =. ]bae cuii drebtos. Ojim bt iebst 4> sefj`ms. Teibx Teibx k` sbvbsb`b, 4> sefj`ms, cbfe tj j`e skme, brgs mjw`, ceet fijse tjhetoer.

 

]jrtjkse Verkes  

 vkmej k`struftkj`s k`struftkj`s  

 Obic ]jrtjkse, ]jrtjkse, Fbgei, Tbddkt   ]oe toree pjses k` toks tok s serkes stretfo b`m fj`trbft toe gusfies jc toe tjrsj. ]o e Obic-]jrtjkse, Obic-]jrtjkse, Fbgei b`m Tbddkt stkguibte toe spk`e, dbfa b`m bdmjgk`bi gusfies torjuho exte`skj`, oyperexte`skj` b`m ciexkj`. ]oe gusfies e`hbhem k` toese biter`btk`h gjvege`ts k`fiume toe okp ciexjrs, bdmjgk`bi, spk`bi b`m dbfa. ]oe gjvege`ts jc toese pjses furi b`m brfo toe spk`bi fjiug` hrbmubiiy b`m systegbtkfbiiy systegbtkfbiiy..

 

Fjgpresskj` jc toe spk`bi fjiug` e`ob`fes fkrfuibtkj` b`m `utrktkj` tj toe spk`bi `erves bs kt kgprjves ciexkdkikty b`m stre`hto jc toe spk`bi b`m bdmjgk`bi gusfies.  Bs stre`hto b`m ciexkdkikty k` toe bdmjgk`bi gusfies kgprjve, kgprjve, stkguibtkj` jc toe k`ter`bi jrhb`s k`frebses. ]oyrjkm b`m pbrbtoyrjkm hib`ms tobt oeip rehuibte toe jrhb`s bre bisj stkguibtem. ]oe cjrwbrm stretfo jc toe spk`e k` toe Tbddkt ^jse ks toe jppjskte jc toe brfoem-dbfa Fbgei. Kt exte`ms toe spk`bi fjiug` b`m dbfa gusfies tj toekr cuiiest bs kt fj`trbfts toe torjbt, foest b`m bdmjge`. ]oe fjgpresskj` kgprjves fkrfuibtkj` b`m mkhestkj` gbssbhk`h b`m stkguibtk`h bdmjgk`bi jrhb`s. ]oe fjgpresskj` jc toe torjbt oeips dy tj preve`t jr biievkbte fjims b`m sk`us prjdiegs. Kt ks kgpjrtb`t tj gjve sijwiy b`m k` bikh`ge`t bik h`ge`t torjuhojut toese pjstures tj preve`t k`lury tj toe spk`e. K`struftjrs, e`fjurbhe stume`ts tj prjfeem sijwiy b`m `jt puso deyj`m toekr jw` ikgktbtkj`s. ]oese pjstures bppebr obrgiess, dut fb` fbuse sjgej`e wkto b weba spk`e jr dbfa gusfies hrebt k`lury. k`lury. Kt ks very kgpjrtb`t tj de bwbre jc yjur stume`ts‛ ikgktbtkj`s.

 

46. Obic ]jrtjkse  

Obic ]jrtjkse ]efo`kque  

2. Crjg sbvbsb`b, puso up tj a`eei a`eei b`m skt j` oeeis, ceet exte`mem dbfa, dbfa, a`ees b`m ceet tjhetoer,, tjrsj perpe`mkfuibr tj cijjr. Tbkse brgs jver oebm skmewbys, tjufok`h pbigs tjhetoer tjhetoer.. Aeep brgs strbkhot, k` ik`e wkto oebm b`m pib`es. tjhetoer   4. Frjss tougds ckrgiy. ckrgiy. Vtretfo upper djmy tjwbrms fekik`h, skttk`h ikhotiy j` oeeis. 6. ]ufa fok` sikhotiy k`. Xkto spk`e strbkhot, sijwiy ijwer bdmjge` tj tokhos, foest tj a a`ees, `ees, cjreoebm b`m ob`ms tj cijjr. Aeep okps j` oeeis torjuhojut. =. Vtrbkhote` b`m ikct eidjws decjre stretfok`h stretfok`h djmy cjrwbrm. Tehuibte dre drebtok`h. btok`h. Fj`fe`trbte j` fjgpresskj` jc bdmjgk`bi gusfies. Aeep eyes jpe`. Ojim 4> sefj`ms. 5. ]bae b meep drebto. K` bikh`ge`t, bikh`ge`t, sijwiy skt-up, ikctk`h brgs strbkhot jver oebm, perpe`mkfuibr tj cijjr. cijjr. J` exobibtkj`, ijwer brgs tj skmes. Test k` sbvbsb`b 4> sefj`ms.

 

4=. Fbgei  

Fbgei ]efo`kque  

2. Crjg Fjrpse ^jse, rbkse brgs brgs jver oebm, k`obie meepiy meepiy,, exobie k`tj Vkt-up, tjufok`h ck`hertkps tj tjes j` sefj`m, meeper exobibtkj`. A`eei mjw`, a`ees b`m ceet b sojuimerwkmto bpbrt. ^ibfe pbigs j` okps, ck`hertkps pjk`tk`h mjw`wbrm. 4. Vij wiy reibx oebm dbfa decjre brfok`h spk`e, stretfok`h dbfa wktojut strbk`k`h `efa jr ijwer dbfa.  @jte sefj`ms. 3. Drk`h j`e ob`m bt b tkge dbfa tj okps. Vtrbkhote` Vtrbkhote` tjrsj perpe`mkfuibr tj cijjr cijjr.. Test j` oeeis toe` reibx, cbfe up k` sbvbsb`b, 4> sefj`ms.

 

45. Tbddkt  

Tbddkt ]efo`kque  

2. Crjg sbvbsb`b, Vkt-up k` bikh`ge`t. A`eei, restk`h j` oeeis, a`ees b`m ceet tjhetoer. tjhetoer. 4. Ijwer cjreoebm tj a`ees, hrbsp oeeis ckrgiy, ckrgiy, ck`hers tjhetoer bt brfoes, tougds deijw b`aie dj`e. ^ibfe tjp jc oebm j` cijjr, furik`h b`m rju`mk`h spk `e cjrwbrm. 6. ^uii oeeis ckrgiy, ckrgiy, rjiik`h cjrwbrm. Ikct okps strbkhot up, tokhos perpe`mkfuibr tj cijjr. cijjr. Furi spk`e eve`iy crjg tbkidj`e tj dbse jc oebm. =. Aeep wekhot j` brgs b`m iehs dy pressk`h oeeis tjhetoer, tjhetoer, puiik`h ckrgiy wkto ob`ms. ^uso sojuimers bwby crjg oebm. Aeep iess tob` 4>% jc djmy wekhot j` oebm. Tebikh` djmy wkto pib`es. 5. ]bae sobiijw drebtos. Fj`fe`trbte j` fjgpresskj` fjgpresskj` jc bdmjgk`bi gusfies j` exobie. Ojim 4> sefj`ms. U`furi spk`e sijwiy si jwiy,, eve`iy b`m k` bikh`ge`t tj skt strbkhot up. Teibx k` sbvbsb`b, 4> sefj`ms.

 

Vtretfok`h Verkes  

 vkmej k`struftkj`s k`struftkj`s  

 Oebm-tj-A`ee, Vtretfok`h, Vepbrbte-Ieh-Vtretfok`h, Vepbrbte-Ieh-Vtretfok`h, Upwbrm-Hbs-Tegjvk`h, Upwbrm-Vtretfok`h  

]oe prkgbry jdleftkve jc toe ckve pjses k` toe Vtretfok`h Verkes ks tj stretfo toe spk`e b`m ieh gusfies. ]oey stretfo bii toe dbfa b`m ieh gusfies wokie fj`trbftk`h toe bds b`m okp ok p ciexjrs. ]oks gjvege`t ks ciexkj`. Bitojuho toe pjses bre fibsskckem bs spk`bi, toe gbk` gusfies

 

k`vjivem bre bdmjgk`bi. ]j hbk` toe gjst de`eckt crjg toese pjses, biwbys fj`trbft jr stretfo toe gusfies e`hbhem k` prjper bikh`ge`t. Fj`fe`trbte j` gbsterk`h toe pjses decjre cjfusk`h j` bdmjgk`bi gusfies. Kt ks kgpjrtb`t tj cjiijw toe `bturbi gjvege`t jc yjur spk`e, okps, iehs b`m brgs tj u`merstb`m b`m meveijp stre`hto b`m ciexkdkikty tj yjur cuiiest pjte`tkbi. ]oe Oebm-tj-A`ee ks b very de`eckfkbi exerfkse. Kt oeips tj dbib`fe suhbr ieveis k` toe dijjm, e`ob`fes akm`ey cu`ftkj`s b`m kgprjves mkhestkj`. Bt toe sbge tkge, kt kgprjves ciexkdkikty jc  toe sfkbtkf `erves, b`aies, a`ees b`m okp ljk`ts. ]oe Vtretfok`h pjse kgprjves fkrfuibtkj` tj toe ikver b`m spiee` tj oeip kgprjve toekr cu`ftkj`s. Kt kgprjves mkhestkj` b`m fb` oeip tj biievkbte mkbrroeb dy kgprjvk`h fkrfuibtkj` tj toe k`testk`es. Tehuibr prbftkfe meveijps ciexkdkikty b`m stre`hto k` toe upper dbfa b`m ieh gusfies, b`m sfkbtkf `erves. Vepbrbte-Ieh-Vtretfok`h Vepbrbte-Ieh-Vtr etfok`h kgprjves fkrfuibtkj` tj toe peivkf rehkj` jc toe djmy b`m ciexkdkikty k` toe ieh, okp b`m dbfa gusfies. Cjr wjge` kt oeips rehuibte ge`strubi cijw b`m stkguibtes toe jvbrkes. ]oe Upwbrm-Hbs-Tegjvk`h pjse obs toe sbge de`eckts bs toe Hbs Tegjvk`h pjse mj`e j`  yjur dbfa. Upwbrm-Vtretfok`h stkguibtes stkguibtes b`m stre`htoe`s toe bdmjgk`bi jrh jrhb`s b`s tj kgprjve toekr oebito. Kt bisj stre`htoe`s b`m trkgs bdmjgk`bi b`m tokho gusfies, b`m kgprjves ciexkdkikty jc ieh b`m dbfa gusfies. Kt fb` reikeve dbfabfoes b`m oeip preve`t jr biievkbte oer`kbs.  

 

43. Oebm-tj-A`ee  

Oebm-tj-A`ee ]efo`kque  

2. Crjg sbvbsb`b, Vkt-up. Crjg Fe`trbi Fe`trbi ^jsktkj`, iehs exte`mem exte`mem cjrwbrm, de`m iect a`ee tj pibfe sjie jc cjjt bhbk`st k``er rkhot tokho, oeei bs fijse tj hrjk` bs pjsskdie. 4. Tbkse brgs jver oebm, k`teribfe ck`hers. ck`hers. Vtretfo up, t ur` tj cbfe rkhot cjjt. Ijwer fok` tj foest, rju`m spk`e, de`mk`h cjrwbrm jver ieh tj hrbsp dbii jc cjjt ckrgiy ckrgiy..  @jte sefj`m sefj`ms. s. 5. Teiebse cjjt. Vkt up strbkhot, tur` tj cbfe cjrwbrm. cjrwbrm. Tepebt j` iect skme. 3. Exte`m djto iehs strbkhot cjrwbrm. Ike dbfa k` Fe`trbi ^jsktkj`, pbuse, Vkt-up. Vkt-up.

 

48. Vtretfok`h  

Vtretfok`h ]efo`kque  

2. Xkto iehs exte`mem cjrwbrm b`m tjhetoer, tjhetoer, stretfo cjrwbrm tj hrbsp dkh tjes tkhotiy wkto k`mex b`m tokrm ck`hers.  @jte sefj`ms. 5. Teiebse tjes, skt up strbkhot tj fj`tk`ue.

 

4?.b. Vepbrbte-Ieh-Vtretfok`h Vepbrbte-Ieh-Vtretfok`h  

Veperbte-Ieh-Vtretfok`h (b) ]efo`kque  

2. Crjg sebtem Fe`trbi Fe`trbi ^jsktkj`, sepbrbte iehs bs cbr cbr bpbrt bs pjsskdie. Vtretfo tjrsj cjrwbrm b`m mjw` tj cijjr ci jjr,, usk`h ob`ms cjr suppjrt. 4. Vtretfo cjrwbrm crjg okps, rrebfok`h ebfok`h jut tj hrbsp dkh tjes. Tjii iehs b`m ceet ceet cjrwbrm. ]jufo bdmjge`, foest b`m fok` tj cijjr. Ojim 2> sefj`ms.

 

4?.d. Vepbrbte-Ieh-Vtretfok`h Vepbrbte-Ieh-Vtretfok`h  

Veperbte-Ieh-Vtretfok`h (d) ]efo`kque  

2. Vtretfo brgs cjrwbrm, pbigs pbigs j` cijjr. cijjr. Cibtte` dbfa, stretfo cjrwbrm bs cbr bs pjsskdie wktojut strbk`k`h. 4. Tehuibte drebtok`h. Fj`fe`trbte j` okps b`m k``er iehs. Ojim 4> sefj`ms. Tetur` tj sebtem Fe`trbi ^jsktkj` tj fj`tk`ue.

 

4;.b. Upwbrm-Hbs-Tegjvk`h Upwbrm-Hbs-Tegjvk`h  

Upwbrm Hbs Tegjvk`h (b) ]efo`kque  

2. Crjg sebtem Fe`trbi Fe`trbi ^jsktkj` drk`h a`ees tj foest. X Xrbp rbp brgs brju`m iehs, hrbsp hrbspk`h k`h eidjws ckrgiy. ckrgiy. Aeep brgs fijse tj a`ees, puii iehs k`tj foest, strbkhote` spk`e, bikh`k`h tj pib`es. 4. ]ufa fok` si khotiy tj foest. Tehuibte drebto. Fj`fe`trbte j` fjgpresskj` jc bdmjgk`bi gusfies b`m okp ciexjrs. Ojim 2> sefj`ms. Teiebse b`m fj`tk`ue.

 

6>.d. Upwbrm Hbs-Tegjvk`h  

Upwbrm Hbs Tegjvk`h (d) ]efo`kque  

2. Crjg sebtem Fe`trbi ^jsktkj`, hrbsp oeeis ckrgiy. ckrgiy. Xkto tjes pjk`tem, ikct ceet tjwbrms fekik`h. ^ress eidjws bhbk`st fbives ckrgiy, ckrgiy, puii foest upwbrm, tjwbrm a`ees. Gbk`tbk` prjper bikh`ge`t wkto pib`es.   4. Dbib`fe j` tbki dj`e. Fj`fe`trbte j` tjes. Vtretfo bs ccbr br bs pjsskdie tj strbkhote` spk`e. 6. Tehuibte drebto. Ojim 4> sefj`ms. Teibx 4> sefj`ms k` sb sbvbsb`b. vbsb`b.

 

 Bdmjgk`bi Verkes  

k`struftkj`bi vkmej k`struftkj`bi  

^jstures k` toe Bdmjgk`bi Verkes e`hbhe toe bdmjgk`bi gusfies b`m jrhb`s tj e`ob`fe k`ter`bi b`m exter`bi oebito. K` yjhb kt ks jc utgjst kgpjrtb`fe k gpjrtb`fe tj meveijp toe e`tkre bdmjgk`bi breb prjperiy cj r ecckfke`t drebto fj`trji b`m k`ter`bi purkckfbtkj`. Xeii meveijpem bdmjgk`bi gusfies bre `efessbry tj gbster toe gemktbtkve pjses tobt requkre Xeii prjij`hem stkii`ess b`m fj`fe`trbtkj`. Vtrj`h, e`hbhem bdmjgk`bi gusfies aeep toe jrhb`s k` toekr rkhot pibfes sj toey fb` cu`ftkj` ecckfke`tiy ecckfke`tiy.. Xeba Xe ba bdmjgk`bi gusfies `jt j`iy prjtrume b`m bffe`tubte cbt, toey fb` bisj fbuse ijrmjsks k` toe iugdbr rehkj` b`m b cjrwbrm peivkf mkspibfege`t. Tehuibr prbftkfe jc toe Bdmjgk`bi Verkes stre`htoe`s b`m tj`es toese gusfies bs kt drbaes mjw` toe bffuguibtkj` jc cbt k` toe bdmjgk`bi b`m peivkf brebs b`m e`ob`fes fkrfuibtkj`.

 

]oe pjses bre mkvkmem k`tj tru`a-rbkse, ieh-rbkse b`m, tru`a-b`m-ieh-rbkse. tru`a-b`m-ieh-rbkse. ]oey bre dbsem j` ciexkj` jc toe tjrsj b`m peivks wokfo e`hbhes toe bdmjgk`bi gusfies. ]oe Bdmjgk`bi Verkes stre`htoe`s b`m tj`es toe gusfies jc toe bdmjge`, okps b`m upper tokhos. Fjgpresskj` jc toe bdmjgk`bi gusfies murk`h toks serkes stkguibtes toe ikver, ikver, hbii dibmmer b`m spiee`, e`ob`fk`h toekr fkrfuibtkj` b`m cu`ftkj`s. Biwbys pby fijse btte`tkj` tj prjper bikh`ge`t b`m pjsktkj`k`h.  

 

62. Exte`mem Brgs  

 Bdmjgk`bi< Exte`mem Brgs ]efo`kque   2. Crjg sbvbsb`b, rbkse brgs brgs pbrbiiei, `ext tj ebrs, pbigs cbfk`h. cbfk`h. 4. ^jk`t tjes, ckrg ieh gusfies, k`obie meepiy. meepiy. J` exobibtkj` rbkse oebm, brgs b`m upper djmy =5¾. Tju`m upper dbfa tj aeep aeep ijwer dbfa j` cijjr. cijjr.  @jte sefj`ms. Teiebse tj fj`tk`ue.

 

64. Ck`hers K`teribfem  

 Bdmjgk`bi< Ck`hers K`teribfem ]efo`kque  

2. K`teribfe ck`hers deok`m oebm, oebm, fijse tj `efa. ^jk`t tjes, ckrg ieh gusfies, gusfies, k`obie. Exobie, rbksk`h oebm b`m upper djmy =5¾. 4. Tju`m upper spk`e tj aeep ijwer spk`e j` cijjr. cijjr.  @jte < ]j gjmkcy, de`m a`ees, ceet cibt b`m pbrbiiei j` cijjr, pusok`h ijwer dbfa tj cijjr. 6. Bikh` wkto pib`es. Tehuibte drebto. Fj`fe`trbte Fj`fe`trbte j` bdmjgk`bi gusfies. Ojim 2> sefj`ms. Fj`tk`ue k`tj Bdmjgk`bi Fru`fo.

 

66. Bdmjgk`bi Fru`fo   ]efo`kque  

2. Xkto ck`hers k`teribfem deok`m oebm oebm b`m tjes pjk`tem, ikct ceet tjhetoer =5¾. De`m De`m rkhot a`ee tjwbrm eidjws. 4. Ojim 2> sefj`ms. Tepebt Tepebt j` iect skme. T Teiebse eiebse tj fj`tk`ue.  

 

6=. Brgs Frjssem  

 Bdmjgk`bi< ]efo`kque Brgs Frjssem  

2. Frjss brgs deok`m deok`m oebm, pbigs j` jppjskte sojuimer dibmes. 4. ^jk`t tjes, ckrg ieh gusfies, rbkse rbkse oebm b`m upper djmy tj =5 =5¾. ¾. 6. Tju`m upper dbfa tj aeep ijwer ijwer dbfa j` cijjr cijjr..  @jte  < ]j gjmkcy, de`m a`ees, ceet cibt b`m pbrbiiei, pusok`h ijwer dbfa tj cijjr.  @jte =. Bikh` djmy wkto pib`es. Tehuibte drebto. Fj`fe`trbte Fj`fe`trbte j` bdmjgk`bi gusfies. Ojim 4> sefj`ms. Teiebse tj fj`tk`ue.

 

65. Brgs-tj-Cijjr  Brgs-tj-Cijjr   

 Bdmjgk`bi< Brgs-tj-Cijjr  ]efo`kque  

2. Exte`m brgs u`mer tjrsj, ob`ms ob`ms u`mer okps, pbigs mjw`, ck`hers bpbrt, ck`hertkps ck`hertkps pressk`h bhbk`st cijjr. 4. ^jk`t tjes, ckrg ieh gusfies, rbkse rbkse ceet, oebm b`m upper spk`e jcc jcc cijjr. cijjr. Ikct iehs okho e`juho tj aeep ijwer db fa cibt j` cijjr. cijjr. 6. Tebikh` djmy tj pib`es. Tehuibte drebto. drebto. Fj`fe`trbte j` bdmjgk`bi gusfies. Ojim 4> sefj`ms. =. Teibx k` sbvbsb`b, 4> 4> sefj`ms.

 

Mjudie-Vkmem Verkes  

k`struftkj` k`struftkj`bi bi vkmej  

Fjw Cbfe, Vpk`bi ]wkst, Ibterbi Vpk`e ]wkst, Bdmjgk`bi ]wkst   ]oe cjur pjstures k` toe Mjudie Vkmem Verkes stkguibte b`m gbssbhe toe spk`e, db fa b`m bdmjgk`bi gusfies b`m jrhb`s k` b twkstk`h gjtkj`. E`hbhem gusfies wjra tjhetoer k` jppjsktes, j`e skme fj`trbftk`h wokie toe jtoer ks reibxem jr stretfoem. ]j gbxkgkze meveijpge`t, stretfo b`m fjgpress cuiiy wktok` bikh`ge`t wkto toe pib`es. ]oe oebito jc toe spk`bi gusfies ks k`trk`skfbiiy reibtem tj toe oebito b`m vktbikty jc toe `ervjus systeg, bdmjgk`bi jrhb`s b`m gusfies. He`erbiiy, He`erbiiy, oebitoy spk`bi gusfies k`mkfbte b` jverbii, oebitoy djmy.

 

]oe pjses k` toks serkes cjiijw toe `bturbi twkstk`h gjvege`ts jc toe spk`bi fjiug`, toe fervkfbi (`efa), tojrbfkf (rkd fbhe) b`m iugdbr (ijwer dbfa) rehkj`s. Kt ks kgpjrtb`t tj meveijp b`m stre`htoe` toe gusfies brju`m toe `efa, k` toe fervkfbi rehkj`, defbuse toey suppjrt toe oebm, toe oebvkest pbrt jc toe djmy djmy.. Gusfies k` toe tojrbfkf b`m iugdbr rehkj`s wjra wkto toe spk`bi b`m bdmjgk`bi gusfies tj twkst toe spk`e. Bikh`ge`t jc toe oebm b`m `efa ks esse`tkbi k` toese pjses. ]oe Fjw Cbfe kgprjves ciexkdkikty k` toe tokhos b`m stkguibtes fkrfuibtkj` k` toe reprjmuftkve systeg b`m toe peivkf rehkj`. Kt bisj kgprjves ciexkdkikty k` toe sojuimers b`m sojuimer dibmes bs kt jpe`s up toe foest tj e`ob`fe drebtok`h ]oe Vpk`bi ]wkst e`ob`fes fkrfuibtkj` b`m `utrktkj` tj toe fe`trbi `ervjus systeg. Kt bisj kgprjves ciexkdkikty k` toe okp ljk`ts, biievkbtes stkcc`ess jc toe spk`e b`m kgprjves mkhestkj` dy stkguibtk`h mkhestkve jrhb`s. ]oe Ibterbi Vpk`e ]wkst stkguibtes toe ikver, spiee` b`m akm`eys tj kgprjve toekr cu`ftkj`s. Kt bisj kgprjves fkrfuibtkj` tj toe spk`bi `erves b`m gusfies, wokfo fb` fj`trkdute tj reikec jc  dbfa bfoes. ]oe Bdmjgk`bi ]wkst meveijps b`m tj`es toe ikver ikver,, spiee` b`m pb`frebs, tj jverfjge siuhhkso`ess b`m gbae toeg gjre ecckfke`t. Kt bisj stre`htoe`s toe k`testk`es b`m trkgs toe wbkstik`e. Xjra j` bikh`ge`t b`m rehuibtem drebtok`h. Gjve k` b`m jut jc toe pjses fbrecuiiy fbrecuiiy,, biwbys reversk`h toe steps tbae` tj het k`tj toe pjsture tj preve`t k`lurkes. K`struftjrs, wbtfo yjur stume`ts‛ bikh`ge`t b`m fjrreft bffjrmk`hiy. bffjrmk`hiy. Gjst k`lurkes jffur woe` hjk`h k`tj b`m fjgk`h jut jc toe pjstures.

 

63. Fjw Cbfe  

Fjw Cbfe ]efo`kque  

2. Crjg sbvbsb`b, Vkt-up k` bikh`ge`t. Frjss Frjss rkhot ieh jver iect, de`mk`h a`ees, a`ees, j`e jver toe jtoer, jtoer, oeeis `ext tj jppjskte okps.  @jte sefj`ms. Fj`fe`trbte Fj`fe`trbte j` exte`skj` jc dbfa gusfies. 3. Tjii tjrsj cjrwbrm tj fjge jut. Tepebt j` iect skme. Te Tetur` tur` tj Fe`trbi ^jsktkj`.

 

6;. Bdmjgk`bi ]wkst  

 Bdmjgk`bi ]wkst ]wkst ]efo`kque  

2. Crjg Fe`trbi ^jsktkj`, ^jsktkj`, rbkse rkhot a`ee tjwbrm foest, tur` tj iect skme. skme. ^ibfe rkhot cjjt j` iect k``er tokho. 4. Aeep sojuimer dibmes dibmes cibt j` cijjr cijjr.. De`m iect ieh dbfa tjwbrm rkhot okp. ^ibfe iect iect ob`m j` rkhot a`ee. Hrbsp iect cjjt wkto rkhot ob`m. 6. Teskst wkto rkhot okp, pressk`h mjw` j` rkhot a`ee wkto iect ob`m, b`m iect cjjt wkto rkhot ob`m. ]ur` oebm b`m tjrsj tj rkhot, sojuimer dibmes b`m ijwer dbfa j` cijjr, bikh`em wkto pib`es. =. Tehuibte drebto. Fj`fe`trbte j` bdmjgk`bi gusfies. Ojim 4> sefj`ms. Tepebt Tepebt j` iect skme. Teibx k` sbvbsb`b, 4> sefj`ms.

 

Drebtok`h Verkes (pbrt 4)  

 vkmej k`struftkj`s k`struftkj`s  

]oe Dijwk`h ^jse, jr Abpbibdobtk, ks toe ck`bi exerfkse. ]oe aey tj suffess ks k` toe bdmjgk`bi gusfies cu`ftkj`k`h ikae b deiijw. ]oks exerfkse expeis stbh`b`t bkr b`m tjxk`s crjg toe djmy djmy.. Kggemkbte reiebse jc toe bdmjgk`bi gusfies bcter b qukfa b`m ckrg fj`trbftkj` butjgbtkfbiiy mrbws bkr dbfa k`tj yjur iu`hs. ]j preve`t sojrt`ess jc drebto, de sure tj fj`trbft f j`trbft toe bdmjgk`bi gusfies qukfaiy b`m ckrgiy tj expei bs gufo bkr bs pjsskdie, toe` qukfaiy reiebse b`m reibx toe gusfies tj mrbw k` bs gufo creso bkr bs pjsskdie.  ^re`btbi wjge`< wjge`< MJ @J] prbftkfe @J] prbftkfe toks exerfkse.

 

=>. Abpbibdobtk  

Abpbibdobtk

 

]efo`kque   2. Crjg sbvbsb`b, Vkt-up k` bikh`ge`t. A`eei A`eei wkto skt-dj`es restk`h fjgcjrtbdiy j` dbfa jc  iehs `ebr oeeis.  @jte tkges, pbuse pbuse,, repebt. Teibx k` sbvbsb`b, bt iebst twj gk`utes.

 

Ck`bi @jtes  

]oe ?= Bsb`bs, Ievei 2 ks toe cju`mbtkj` jc toe cjur ?= Bsb`bs systegs. ]oe prk`fkpies jc  bikh`ge`t b`m prbftkfe bppiy tj bii. ]oey bre b fjgdk`btkj` jc fuiturbi, gemktbtkve b`m toerbpeutkf pjstures. ]oe ck`bi drebtok`h exerfkse, abpbibdobtk, `jt j`iy fjjis toe djmy mjw` b`m expeis stbh`b`t bkr b`m tjxk`s, kt prepbres toe djmy cjr fjgpiete reibxbtkj` tobt biijws bii jws toe toerbpeutkf de`eckts tj gb`kcest. Kt ks kgpjrtb`t tj cjiijw dbskf prk`fkpies jc prbftkfe tj preve`t k`lury<    Bikh` wkto toe pib`es Mkstrkdute djmy wekhot eve`iy Gjve sijwiy b`m gk`mcuiiy Fjge jut jc pjstures k` reverse gjvege`t Drebtoe gk`mcuiiy ^rbftkfe wktok` yjur ikgktbtkj`s & stre`htos   ’Ikae b` u`dbaem ur` iect k` wbter, wbter, toe djmkiy vessei defjges ever sj mefbyem. Dbaem weii k` toe ckre jc [jhb, toe vessei defjges purkckem b`m e`murk`h‗   Hoerb`mb Vbgoktb e`murk`h‗   ~ ~ ~  

 

Dkdikjhrbpoy     Dkarbg‛s Dehk``k`h [jhb [jhb Fibss Fibss,, Dkarbg Fojumoury, 2;;8, ]brfoer/^ut`bg.  Djmy Xjrims, Xjrims, ]oe B`btjgkfbi Exokdktkj` jc Tebi Ougb` Djmkes Djmkes, Hu`toer Sj` Obhe`s. Hjrbao`bto b`m toe Abgpbtb [jhks [jhks,, Hejrhe Xestj` Drkhhs, 2;6?, Meiok, K`mkb. Hrebt Vystegs jc [jhb, [jhb, Er`est Xjjm, 2;5=, ^okijsjpokfbi Ikdrbry, @ew [jra.  Obtob-[  Obtob[jhb, B` Bmvb`fem Getojm jc ^oyskfb i Emufbtkj` b`m Fj`fe`trbtkj`, Fj`fe`trbtkj`, ^rjcessjr  ^rjcessjr Voybg Vu`mbr Hjswbgk, 2;36, I.@. Cjwier & Fj., I]M, Ij`mj`. ]oe Obtob [jhb ^rbmkpkab, ^rbmkpkab, trb`sibtem dy ^b`fog Vk`o, 2;?>, Gu`sokrbg Gb`jobribi ^udiksoers, I]M., I]M., @ew Meiok, K`mkb  Obtob [jhb [jhb ^rbmkpkab, Ikhot j` Obtob [ [jhb jhb,, pudiksoem dy Vrk H.A. Aelrkwbi, 2;;?, Dkobr Vfojji jc [jhb Gu`her (Dkobr) K`mkb.  Abuibl`b`b @kr`byb jc toe Vfojji jc Gbtse`mrb`btob Gbtse`mrb`btob,, ^.F. Dbhfok, 2;?3, trb`sibtem k`tj E`hikso dy Gkfobei Gbhhe, ^rbfoyb ^rbabsob`, Sbrb`bsk, K`mkb.  Ikhot j` [jhb [jhb,, D.A.V. Kye`hbr, 2;83, Hejrhe Biie` & U`wk` I]M.  Gusfie ]estk`h ]estk`h b`m Cu`ftkj`, Cijre`fe Cu`ftkj`, Cijre`fe ^. A. & E. A., GfFrebry, 2;?6, UVB.  ^ersj`bi Ckt`ess, Ckt`ess, Ijjak`h Hjjm/Ceeik`h Hjjm/Ceeik`h Hjjm, Hjjm, Fobries V. Xkiikbgs, Eggb`uei H. Obrbhej`es, Mewby`e L. L. Ljo`sj` & Fobries M. Vgkto, 2;;5, Ae`mbii/Ou`t ^udiksok`h Fj.  ^okijsjpoy jc Hjrbao`bto wkto Hjrbasob-S Hjrbasob-Sbfb`b-Vb`hrbob bfb`b-Vb`hrbob,, Basobyb Augbr Db`erleb, Gjtkibi Db`brskmbss, 2;34, Meiok, Sbrb`bsk, ^bt`b, K`mkb.  ^jpuibr [jhb [jhb Bsb`bs, Vwbgk Auvb Auvbibyb`b`mb ibyb`b`mb,, 2;84, Fobries E. ]uttie Fj., Tutib`m,  Sergj`t  Sergj`t & ] ]jayj. jayj. ]oe Vobgdobib E`fyfijpemkb jc [jhb, jhb, Hejrh Ceuerstek` ^oM, 2;;8, Djstj`. ]oe [jhb Vysteg jc ^btb`lbik, ^btb`lbik, ]oe B`fke`t Ok`mu Mjftrk`e jc Fj`fe`trbtkj` jc toe Gk`m Gk`m,, Obrvbrm Jrke`tbi Verkes, Sji. 28, Lbges Obuhotj` Xjjms Xjjms,, 2;33

 

E`m`jtes   ]oks gb`ubi ks cjr he`erbi prbftkfe b`m toe ?= Bsb`bs, Ievei 2, K`struftjr ]rbk`k`h prjhrbg dy ]j`y Vb`foez bt toe [jhkf ^oyskfbi Fuiture Bfbmegy Bfbmegy.. Kt ks b` j`ik`e/ojge-stumy/j`-ijfbtkj` trbk`k`h. Kt ks b` exfeiie`t hukme cjr bii prbftktkj`ers b`m k`struftjrs. Cjr k`cjrgbtkj` bdjut jtoer k`struftkj`bi prjmufts, trbk`k`h prjhrbgs b`m wjrasojps vkskt toe [jhkf ^oyskfbi Fuiture ottps5). ]j`y obs dee` prbftkfk`h b`m tebfok`h toe ?= bsb`bs jc toe Hojso ik`ebhe i k`ebhe cjr gjre tob` 6>  yebrs. Oe ojims twj wjrim-fup tkties k` [jhb [jhb Vpjrt crjg toe K`ter`btkj`bi [jhb [jhb Ce Cemerbtkj`. merbtkj`. Oks eiege`tbry sfojji prjhrbg k` toe Vb` Crb`fksfj U`kckem Vfojji Mkstrkft drjuhot j`e sfojji b Hjime` Bppie Bwbrm crjg toe VC Emufbtkj` Cu`m. ]j`y fjmkckem toe ?= Bsb`bs k`tj Ievei 2, 4, 6 b`m = tj prjvkme prbftktkj`ers b`m k`struftjrs wkto b prjhresskve b`m fjgpreoe`skve serkes cjr prbftkfe bt every ievei. Oks Ievei 2 k`struftjr trbk`k`h prjhrbg ks `jw bvbkibdie j`ik`e wkto b ck`bi 4-weea wjrasojp wkto ]j`y j` ijfbtkj`.