Anna Victoria Fit Body Guide 21 Lifting Guide PDF

VKUBN 6.
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\repmren exdausoveay jkr d`mkhmsLgimoa.dki
d`mkhmsLgim oa.dki ^rmbsmdtokb8 <<=:==<504
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Aegma & Ienodma Nosdamoier
Bk pmrt kj tòs efkkc, ob pmrt kr ob juaa, imy fe reprknuden, stkren, dkpoen, kr trmbsiotten fy mby
iembs wot`kut tè express wrotteb dkbsebt kj tè kwber, Mbbm Zodtkrom. Oj yku woaa fe probtobg ot
kb m pufaod dkiputer, yku iust neaete ot jrki tè dkiputer kbde yku mre nkbe. Emd` users bmie
mbn trmbsmdtokb objkrimtokb os stmipen kb emd` nogotma nkwbakmn.
Zokamtokbs kj tòs dkpyrog`t woaa fe ebjkrden tk tè juaaest extebt kj tè amw.
Mat`kug` tè mut`kr mbn pufaosèr `mve imne every e ﬌ krt krt tk ebsure t`mt tè objkrimtokb ob tòs
fkkc wms dkrredt mt press toie, tè mut`kr mbn pufaosèr nk bkt mssuie mbn èrefy nosdamoi mby
aomfoaoty tk mby pmrty jkr mby akss, nmimge, kr nosruptokb dmusen fy errkrs kr kiossokbs, wètèr
sud` errkrs kr kiossokbs resuat jrki begaogebde, mddonebt, kr mby ktèr dmuse.
ôs fkkc os bkt obtebnen ms m sufstotu

sufstotute p`ysodombs. ê remner s`kuan
te jkr tè ienodma mnvode kj p`ysodombs.
reguamrayy dkbsuat m p`ysodomb ob imtters reamtobg tk òs/èr èmat` mbn pmrtoduamray wot` respedt
reguamra
tk mby syiptkis t`mt imy requore nomgbksos kr ienodma mttebtokb. Ob tè obterest kj ykur smjety,
ikno�dmtokbs kr mnhustiebts dmbbkt fe imne jkr exerdoses mbn mnvode dkbtmoben ob tòs efkkc.
Tmon ikno�dmtokbs kr mnhustiebts dmb fe imne kbay fy emd` perskb‟s proimry dmre p`ysodomb.
ê objkrimtokb ob tòs fkkc os iembt tk suppaeie

suppaeiebt, bt, bkt repamde, prkper trmobobg. Aoce mby spkrt
obvkavobg speen, equopiebt, fmambde mbn ebvorkbiebtma jmdtkrs, tòs spkrt pkses skie obèrebt
rosc. ê mut`krs mbn pufaosèr mnvose remners tk tmce juaa respkbsofoaoty jkr tèor smjety mbn cbkw
tèor aoiots. Fejkre prmdtodobg tè scoaas nesdrofen ob tòs fkkc,
fk kc, fe sure t`mt ykur equopiebt
equopiebt os weaa
imobtmoben, mbn nk bkt tmce roscs feykbn ykur aevea kj experoebde, mptotune, trmobobg, mbn dkijkrt
aevea.
Mrtwkrc Oaaustrmtokbs Dkpyrog`t © 6<=7 fy Tùtterstkdc
Fkkc Nesogb mbn \rknudtokb fy Ttejmb Mbnersub
\`ktkgrmp`y fy Hmaosm Imroe mbn Audm Espksotk
Wrotteb fy Mbbm Zodtkrom, BMTI Derto �en \erskbma ^rmober
Dkpyrog`t © 6<=7 \mrmikubt Aojestyae, AAD. Maa rog`ts reserven.
www.mbbmvodtkrom.dki

<<=:==<504
JO^ FKN_ GUONE VKUBN 6.= | 4
^MFAE KJ DKBÊB^T
5 Mfkut Iy Hkurbey
: ^mcobg Mddkubt
Mddkubtmfoaoty
mfoaoty \`ktks
7 ^rmdcobg _kur \rkgress
0 JFG Vkubn 6.= Amykut
? JFG Vkubn 6.= Tdènua
Tdènuaee
== JFG Vkubn 6.= Tupersets
=4 JFG Vkubn 6.= Iet`kn
=> JFG 6.= Dmrnok
=5 ^ypes kj Dmrnok
=? \rkper Jkri + \rkper Fremtòbg
6< @kw ^k Fremtè \rkperay
6= Fremtòbg Nk‟s mbn Nkb‟ts
66 @kw ^k Exerdose Wot` \rkper Jkri
67 Exdess \kst-Exerdose Kxygeb Dkbsuiptokb
6? Vestobg
46 Vesostmbde ^rmobobg
44 Dmrnokvmsduamr ^rmobobg
4> Ikno﬍dmtokb Gakssmry
45 JFG Vkubn 6.= Weog`t
4: Jkmi Vkaaobg
>< Cobetod D`mob
>6 W`mt _ku Woaa Been
>4 Fmrfeaa ^rmobobg
>> Ubnerstmbnobgg tè ^rmobobg Guone
Ubnerstmbnob
>: Nmoay JFG Hkurbma
>7 Wkrckuts8 Weecs =4-6>
0= ^remnioaa Tprobts Dorduots
06 Mt @kie Dmrnok
04 5-U\ Dmrnok dorduot
0> Dydaobg Wkrckut
05 Huip Vkpe @OO^ Dmrnok
0: Mt @kie AOTT
07 Wkrckut Gakssmry

<<=:==<504 Lmbbmvodtkrom
JO^ FKN_ GUONE VKUBN 6.= | >
Weadkie tk tè Jot Fkny

Guone Vkubn 6.6.=!
=!
Up tk bkw, yku `mve dkiiotten mt aemst =6 weecs tk feobg m fetter yku
p`ysodmaay, iebtmaay mbn eiktokbmaay. Fut, ms yku cbkw, iy guones mre
bkt obtebnen tk fe jkaakwen jkr kbay =6 weecs — tòs os m aojestyae. Jkr
tòs remskb, O mi sk exdoten tk frobg yku ê Jot Fkny Guone Vkubn 6.=
tk dkbtobue èapobg yku get tè resuats yku neserve!
ê Jot Fkny Guone Vkubn 6.= os tè bext step ob ykur JFG Hkurbey.
Wètèr yku �bosèn Vkubn = kr Vkubn 6, Vkubn 6.= os gkobg tk
jurtèr pus` yku wot` eveb ikre d`maaebgobg wkrckuts, èapobg yku
prkgresss jrki nuiffeaa tk fmrfeaa fmsen wkrcktus, mbn everytòbg yku
prkgres
been tk jeea mbn akkc ykur fest.
ê Jot Fkny Guones mre nesogben tk d`maaebge yku, pus` yku, mbn èap
yku tkbe mbn strebgtèb ykur fkny. Fut reieifer, ms iud` ms yku dmb
wkrckut every weec, ykur resuats woaa bkt re �edt tèor true pktebtoma
ubaess yku `mve m prkper noet mbn tè dkrredt imdrkbutroebt rmtoks. Fe
sure t`mt wòdèver iema pamb yku mre jkaakwobg, tè JFG Iema \amb
Guone kr bkt, t`mt yku mre jkaakwobg kbe. O nkb‟t wmbt yku tk wmste m
sobgae ikiebt kj ykur toie wkrcobg kut oj yku mreb‟t emtobg ob m wmy
t`mt woaa suppkrt ykur resuats.
Wot` jkaakwobg fkt` tè JFG ^rmobobg Guone Vkubn 6.= mbn JFG
Iema \amb Guone, get remny tk trmbsjkri ykur fkny ob wmys yku bever
t`kug`t pkssofae. O mi gkobg tk èap yku tkbe, tog`teb, revema ykur fest
fkny, mbn bkt tk iebtokb jeea ykur mfskaute fest. Aet ‟s get stmrten!

MFKU^ I_ HKUVBE_
Ms emd` kj yku JFG goras `mve feeb kb ykur kwb hkurbey, O `mve feeb
dkbtobuobg iobe ms weaa. O `mve feeb kb iy hkurbey sobde Bkveifer
6<=6 mbn O cbkw �rst`mbn hust `kw oipkrtmbt ot os tk dkbtobumaay
d`maaebge ykur fkny, jkdus kb jurtèr iusdae ebgmgeiebt mbn tk d`mbge
ykur rkutobe. ê jurtèr yku get kb ykur hkurbey, tè `mrner ot os tk see
dkbtobukus resuats._kur fkny dkbstmbtay mnmpts mbn yku been tk pus`
ykurseaj kut kj ykur dkijkrt zkbe toie mbn toie mgmob. Ot `msb‟t feeb
emsy tk stmy kb trmdc mbn pus` iyseaj fut mt tè ebn kj tè nmy, bk imtter
w`mt iy prkgress os kr w`mt O akkc aoce, O jeea iy mfskaute fest wèb O
mi emtobg èmat`y mbn pusòbg iyseaj ob iy wkrckuts. Jkdusobg kb tè
eiktokbma, iebtma mbn p`ysodma febe�ts os fy jmr w`mt `ms cept ie gkobg.
Ms ikst kj yku cbkw, O dmie jrki m fmdcgrkubn kj emtobg exdausoveay

hubc jkkn jrki m ykubg mge, mbn wòae yku imy bkt fe mfae tk teaa jrki
FEJKVE tè kutsone, kb tè obsone O wms very oaa. Iy nogestove mbn gmstrkobtestobma
systeis were jmoaobg tk jubdtokb prkperay, wòd` ambnen ie ob tè
eiergebdy rkki. ^k fe `kbest, t`mt osb‟t eveb w`mt gkt ie stmrten
kb tòs bew aojestyae. Ot wmsb‟t ubtoa mbktèr yemr amter t`mt O `mn t`mt
�m`m!� ikiebt, t`mt tè jkkn O wms emtobg mbn iy amdc kj exerdose were
respkbsofae jkr iy èmat` prkfaeis. êse `mfots were bkt emsy tk
d`mbge. Tobde O `mn emteb sk pkkray jrki iy emray teebs, O nonb ‟t cbkw
w`mt ot iembt tk emt m èmat`y, aest m fmambden iema, mbn tèse pkkr emtobg
`mfots jkaakwen ie t`rkug` tk mnuat`kkn.
Ob tè fegobbobg, O wms truay fm﬎en ms tk w`y m ykubg 6<-skietòbg

yemr kan wkuan fe `mvobg èmat` prkfaeis, fedmuse O `mnb‟t tè saog`test
daue t`mt jkkn wms respkbsofae jkr iy èmat` mbn tè wmy O jeat. ôs os
w`y O mi sk pmssokbmte mfkut enudmtobg mbn èapobg ktèr wkieb juea
tèor fknoes jrki tè obsone kut. Ture, O wmbt yku tk `mve m rkdcobg fkny
mbn akve every fot kj ykur prkgress p`ysodmaay - yku `mve every rog`t tk.
Fut tk ie, tè rema proze os jeeaobg ykur fest mbn strkbgest kb tè obsone,
mbn akvobg every fot kj ykurseaj jrki tè fegobbobg kj ykur hkurbey tk
MJÊV tè ebn.
Nkb‟t tmce bk jkr mb mbswer, O mi akkcobg jkrwmrn tk dkbtobuobg iy hkurbey makbgsone yku mbn
bkt eveb jrki ykurseaj. tè ebtore JFG Dkiiuboty. Ms obnovonumas we dmb fe gremt, fut ms m
dkiiuboty we mre ubstkppmfae. @ere‟s tk mbktèr =6 weecs tk feobg tè
fest yku dmb fe, mbn tèb skie.
\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

JO^ FKN_ GUONE VKUBN 6.= | :
^MCOBG
MDDKUB^MFOAO^_
\@K^KT
_ku `mve maremny nkduiebten ykur �rst tweave weecs kj JFG \rkgress mbn
ms yku cbkw, tòs os kbe kj tè ikst oipkrtmbt mspedts tk ceepobg ykurseaj
mddkubtmfae mbn iktovmten. Wòae yku imy bkt see tè d`mbges `mppebobg
kb m nmy-tk-nmy fmsos, yku woaa see tèi daemray wèb dkipmren sone fy sone
tk ykur prokr p`ktks.
= Jobn m juaa aebgt` iorrkr t`mt woaa �t ykur fkny jrki èmn tk tke.
6 ^mce tè podture ob bmturma subaog`t wot` bk s`mnkws
4 Wemr s`krts/ubnerwemr/focobo fkttkis mbn m spkrts frm kr focobo tkp
> Veamx ykur fkny mbn stmbn strmog`t FKBUT TÊ\

5 ^mce p`ktks jrki tè smie mbgae mbn ob tè smie aog`tobg emd` toie
^rkw mwmy ykur sdmae. Oj
: Dkipmre ykur Vkubn 6.= prkgress every :-0 weecs. tère‟s kbe tòbg yku s`kuan
cbkw fy bkw ot‟s t`mt tè
\aemse ceep ob iobn, tè jurtèr yku dkbtobue kb ykur hkurbey, ot os bkrima sdmae iembs bktòbg. Ot
bkt tk see ms iud` d`mbge emd` mbn every jkur weecs. ôs nkesb‟t iemb dmb‟t teaa yku ykur fkny jmt
yku mreb‟t nkobg tòbgs dkrredtay mbn ot ne�boteay nkesb‟t iemb yku wkb‟t see perdebtmge, ykur strebgt`,
jurtèr prkgress! _ku woaa - fut kur fknoes nk mnhust mbn ms yku prkgress, yku tè mdtuma mikubt kj jmt
woaa `mve tk pus` ykurseaj eveb jurtèr tk dkbtobue gettobg resuats, wòd` os yku‟ve akst vs iusdae yku‟ve
exmdtay w`mt JFG Vkubn 6.= os nesogben tk èap yku nk! gmoben - weogòbg ykurseaj
kbay dkbtobues tk gove tòs
pkobtaess buifer jurtèr
oipkrtmbde mbn yku neserve
fetter t`mb t`mt. Aofermte
ykurseaj mbn t`rkw ykur sdmae
mwmy.

^VMDCOBG _KUV
\VKGVETT
FKN_ JM^ \EVDEB^MGE ÊT^

êre mre m jew no ﬌ erebt wmys tk iemsure ykur fkny jmt. ê emsoest wmy os tk ^mg ykur pksts wot`
gk tk ykur akdma gyi mbn msc m perskbma trmober tk `mve m fkny jmt test nkbe. #jgprkgress
^ypodmaay gyis woaa use m spedoma type kj sdmae t`mt sebns eaedtrod durrebts #﬍tfknyguone
t`rkug` ykur fkny tk remn vmrokus stmts, fkny jmt perdebtmge feobg kbe kj
Lmbbmvodtkrom
tèi. @kwever, tèse mre bkt =<<% mddurmte. O, iyseaj, `mve usen tèse
sk O dmb see maa ykur
types kj fkny jmt perdebtmge remners mbn iy redkiiebnmtokbs jkr gettobg ms
mddurmte mbn dkbsostebt kj m remnobg mre tè jkaakwobg8 Mawmys get iemsuren
`mrn wkrc!
mt tè smie toie kj nmy, mjer emtobg tè smie type kj iemas, mbn mjer yku
`mve gkbe tk tè restrkki (yes, #6). ê cey os tk ebsure maa vmromfaes mre tè
smie emd` toie yku use tè imdòbe. Tk wòae ot imy bkt fe =<<% mddurmte
(ot imy vmry fy =-6%) mt aemst ceepobg maa vmromfae tè smie fetweeb tests woaa
ebsure tè dmaduamtokb os dkbsostebt.
Oj ykur akdma gyi nkes bkt `mve m fkny jmt perdebtmge sdmae, mbktèr kptokb
os tk krner dmaopers kbaobe. Dmaopers mre tè ikst m﬌ krnmfae kptokb dkstobg
mrkubn $=<, mbn wot` jkaakwobg m jew steps, ot os very soipae tk perjkri.
IEMTUVOBG ^M\E
_ku dmb mask trmdc ykur resuats fy usobg iemsurobg tmpe. O redkiiebn tòs Oj yku wkuan aoce
iet`kn oj yku `mve mrkubn 65% fkny jmt kr mfkve. Use m iemsurobg tmpe ykur prkgress tk fe
tk iemsure tè jkaakwobg mrems8 upper tòg`s, akwer feaay, wmost, mbn upper
s`mren wot` tè JFG
mris.
Dkiiuboty, eimoa ie
Ms wot` Vkubn = mbn Vkubn 6 Mddkubtmfoaoty \`ktks, O wmbt yku tk TIOAE ykur prkgress!
ob ykur fejkre mbn mjer p`ktks! T`kw everykbe `kw exdoten yku mre tk fe kb èaakLmbbmvodtkrom.dki
ykur hkurbey mbn t`mt akvobg ykurseaj os skietòbg yku neserve tk nk jrki
nmy = t`rkug` every step kj tè wmy.

JFG VKUBN 6.=

AM_KU^
ê Jot Fkny Guone8 Vkubn 6.= os dkipksen kj t`ree ienoui obtebsoty ê dmrnok wkrckuts woaa materbmte
strebgt` trmobobg nmys mbn twk dmrnokvmsduamr + mf/dkre trmobobg nmys. êre ob nofflduaty mbn obtebsoty aevea
mre twk dkipaete rest nmys. t`rkug` tè weecs. D`mbgobg
ykur dmrnok wkrckuts, tè
ê JFG Ttrebgt` ^rmobobg dorduots mre tk fe perjkrien kb Ikbnmy, obtebsoty aevea mbn eveb tè type
ûrsnmy mbn Tmturnmy. ê JFG Dmrnok + Mf/Dkre ^rmobobg dorduots mre kj dmrnok woaa maa pamy m sogbo�dmbt
tk fe perjkrien kb ûesnmy mbn Jronmy. ê twk dkipaete rest nmys mre rkae ob dkbtobumaay d`maaebgobg
Wenbesnmy mbn Tubnmy. ykur fkny. Oj yku wkuan aoce tk
mnn mb mnnotokbma nmy kj dmrnok,
êse wkrckuts woaa ebgmge ykur ebtore fkny t`rkug`kut tè weec tk pmor ot wot` tè JFG Juaa Fkny
d`maaebge mbn pus` ykurseaj feykbn ykur durrebt p`ysodma mbn iebtma Tmturnmy wkrckuts.
aoiotmtokbs.
IKBNM_ ^@UVTNM_ TMÛVNM_ ^_\ET KJ DMVNOK
AEGT FMDC ^K^MA

@OO^
+ GAUÊT + MVIT FKN_
@og` Obtebsoty Obtervma ^rmobobg
_ DMVNOK IOTT

M
N DMVNOK + WEECT =4 - =: WEECT =7 - 6< WEECT 6= - 6> Ienoui Obtebsoty Ttemny Ttmte
T
E MFT
U @OO^ IOTT T\VOB^T
^ T\VOB^T
Ikst obtebse jkri kj dmrnok
DMVNOK
_
M DMVNOK + WEECT =4 - =: WEECT =7 - 6< WEECT 6= - 6>
N
O
V MFT
J IOTT T\VOB^T @OO^
_
M
N
T
E
B VET^ NM_
N
E
W
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M
N
B VET^ NM_
U
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JO^ FKN_ GUONE VKUBN 6.= | 6<
@KW ^K FVEM^@E
\VK\EVA_
BEEN \VMDÔDE;
T]UM^T8 Ob`mae ms yku

squmt nkwb, ex`mae ms yku
stmbn up.
Use tè exmipaes tk tè rog`t kj tè pmge tk see wère yku s`kuan fe ob`maobg
mbn wère yku s`kuan fe ex`maobg. \aemse bkte tòs fremtòbg teipk os jkr
E
A
E
exerdoses t`mt nkb‟t `mve m `kan mt tè ebn kr m puase. M
@
A
M
B
O @
P
E
@kwever, ob strebgt` trmobobg, tère os m ikiebt nurobg tè rep yku woaa
`kan ykur fremt` jkr m froej sedkbn mbn tòs os mt tè pemc kj tè exerdose.
ôs os soioamr tk tè Zmasmavm imbeuver. Tobde nurobg strebgt` trmobobg yku
mre exertobg ykurseaj mbn beenobg tk dkbtrmdt ykur dkre iusdaes, `kanobg FODE\ DUVAT8 Ob`mae ms
yku akwer ykur mris, ex`mae
ykur fremt` jkr m froej sedkbn woaa maakw yku tk juaay ebgmge ykur iusdaes, ms yku dura up.
imobtmob prkper jkri mbn frmde ykurseaj jkr tè `mrn pmrt, wère yku woaa
ex`mae mbn dkbtobue tk dkbtrmdt ykur dkre iusdaes. ôs imy tmce skie
prmdtode mbn t`mt‟s kcmy ! Oj yku been tk sakw nkwb ykur pmde ob krner tk
imster prkper fremtòbg, nk ot. ôs prmdtode woaa èap yku oiprkve kvermaa E
A
M
@
iusdae ebgmgeiebt aemps mbn fkubns t`mb oj yku prkdeen wot` pkkr P
E
fremtòbg pmtterbs.
\rkper fremtòbg nurobg dmrnok os no﬌ erebt sobde tère os bk kbe �emsoer� kr

�ikre nofflduat� pmrt kj dmrnok aoce tère os wot` strebgt` trmobobg. Ob tè dmse
\UT@�U\T8 Ob`mae ms yku
kj dmrnok, m 486 fremtòbg teipk os suggesten. Jkr exmipae, dkubt �=, 6, 4� gk nkwb, ex`mae ms yku pus`
ms yku ob`mae tèb �=, 6� wòae yku ex`mae. _ku dmb eveb trmbsamte tòs obtk fmdc up.
steps, �aej, rog`t, aej� wòae yku ob`mae, tèb �rog`t, aej� wòae yku ex`mae.
\erskbmaay, O �bn ot emsoer tk soipay dkubt iy steps t`mb tk jkdus kb ae j
rog`t. Tk hust ob`mae mbn dkubt t`ree steps, tèb ex`mae mbn dkubt twk steps.
Dkkrnobmtobg ykur fremtòbg pmtterb wot` ykur steps `ms mdtumaay s`kwb tk OB@MAE
obdremse ebnurmbde mbn fremtòbg effldoebdy. Toioamr tk strebgt` trmobobg,
oj yku been tk sakw nkwb ykur pmde ob krner tk get ykur fremtòbg teipk EP@MAE
nkwb, ob tè ebn yku woaa fe m iud` ikre e﬌ edtove rubber fy prmdtodobg
prkper fremtòbg pmtterbs.

JO^ FKN_ GUONE VKUBN 6.= | 6=
FVEM^@OBG NK‟T MBN

NKB‟^T
NK
NOM\@VMGIMÔD FVEM^@OBG
Fremtè t`rkug` ykur nomp`rmgi wòd` os ob ykur stkimd`. Ever bktode BEEN \VMDÔDE;
`kw wèb fmfoes fremtè, tèy fremtè juaay wot` tèor feaaoes � êy mre
fremtòbg t`rkug` tèor nomp`rmgi!
Ttmbn ob jrkbt kj m iorrkr kr
dakse ykur eyes mbn redkrn
ykurseaj prmdtodobg ykur
NKB‟^ fremtòbg. _ku dmb mask msc

skiekbe ease tk kfserve yku.
D@ET^ FVEM^@OBG \amde kbe `mbn kb ykur dèst

Nkb‟t fremtè t`rkug` ykur dèst. Oj yku fremtè t`rkug` ykur dèst, mbn kbe `mbn kb ykur tuiiy,
tòs dmb dmuse s`kuaner mbn bedc tebsokb ms yku‟re usobg mbdoaamry mbn tmce m neep fremt`.
iusdaes t`mt wereb‟t obtebnen tk fe usen jkr fremtòbg. ^mt os w`mt ykur
nomp`rmgi os jkr! Dèst fremtòbg mask wemcebs ykur nomp`rmgi wòd` W`mt pmrt kj ykur fkny
dmb aemn tk obdremsen jmtoguen nurobg exerdose. ikven ﬍rst - ykur rof dmge;
_kur s`kuaners; Non ykur
bedc iusdaes fuage kut; Oj sk,
T@MAAKW FVEM^@OBG
tèb yku mre dèst fremtòbg.
Obstemn kj tmcobg s`krt, quodc fremt`s, tmce neep mbn juaa fremt`s. Oj yku
mre experoebdobg s`maakw fremtòbg wère yku tmce s`krt mbn quodc Mbktèr test os tk amy kb
fremt`s, tòs dkuan fe nue tk pkkr pksture aoce s`kuaners ùbdèn kver, tè grkubn wot` ykur jeet
wòd` imces ot ikre nofflduat tk fremtè neepay mbn juaay. ^ry sottobg kr up mgmobst m wmaa. \amde ykur
stmbnobg up strmog`t mbn jkdus kb fremtòbg neepay t`rkug` ykur tuiiy. `mbn kb ykur tuiiy mbn fe
sure ykur stkimd` os rosobg
﬍rst mbn bkt ykur dèst.
Jkdus kb ykur tuiiy rosobg

mbn bkt ykur dèst. \rmdtode
fremtòbg ob m dkbtrkaaen
imbber jkr :< sedkbns.

@KW ^K EPEVDOTE WO^@

\VK\EV JKVI
CEE\ _KUV FMDC T^VMOG@^
^rkug`kut vortumaay every ikveiebt, yku woaa been tk imobtmob m strmog`t

fmdc mbn ceep ykur dèst kut. Bever woaa tère fe mb exerdose t`mt smys tk
dura ykur fmdc kver kr sakud` ykur s`kuaners ! Wètèr yku mre nkobg m
s`kuaner press, m squmt, kr eveb m pusùp, yku woaa wmbt ykur fmdc tk fe
strmog`t mbn ykur dèst kut. Mbktèr wmy tk ebsure ykur dèst os kut os tk NKB‟^ AE^ _KUV CBEET
\MTT _KUV ^KET
obstemn jkdus kb pobdòbg ykur s`kuaner famnes tkgetèr. Nkb‟t exmggermte
pobdòbg tèi tkgetèr, fut tè vosumaozmtokb kj saog`tay frobgobg ykur
s`kuaner famnes tkgetèr woaa èap yku ceep ykur dèst kut.
^rkug`kut maikst every aeg exerdose, yku woaa mawmys wmbt tk fe sure yku
nkb�t aet ykur cbees pmss ykur tkes . Tk jkr exmipae wèb nkobg squmts
kr aubges, fe sure yku mre squmttobg fmdc kr aubgobg wot` m wone ebkug`
stmbnobg tk wère ykur jrkbt cbee nkes bkt pmss ykur tkes. Tqumttobg kr
CEE\ _KUV D@ET^ KU^
aubgobg wère ykur cbee pmsses ykur tkes dmb aemn tk cbee pmob mbn eveb
obhury.
Jkr ikre objkrimtokb kb prkper jkri jkr emd` obnovonuma exerdose, rejer
tk pmges 07-66>. Vemn emd` expambmtokb t`krkugày mbn try ot kut ykurseaj
fejkre yku fegob ykur exerdose rkutobe tk ebsure yku `mve tè prkper
ikveiebt nkwb.
IUTDAE EBGMGEIEB^

\VK\EV OI\VK\EV
NUIFFEAA VKWT NUIFFEAA VKWT
• Dèst kut
• Fmdc strmog`t • Fmdc @ubdèn
• Cbees saog`tay febt
NUIFFEAA VKWT NUIFFEAA VKWT
• Dèst kut
• T`kuaner Famnes pobdèn • Fmdc @ubdèn
tkgetèr • Eafkws �mren kut
• Eafkws strmog`t fmdc
KBE MVI FODE\ DUVA KBE MVI FODE\ DUVA
• Dèst kut
• Eafkw �mren kut
• Nuiffeaa mt s`kuaner aevea
• Nuiffeaa mwmy jrki
• Eafkw tudcen bext tk wmost
s`kuaner
• Tqueeze fodep mt pemc
FODE\ DUVA FODE\ DUVA
• Dèst kut
• Nuiffeaas toaten mwmy jrki
• Nuiffeaas mt s`kuaner aevea
s`kuaner
• Eafkws tudcen bext tk wmost
• Eafkws �mren kut
• Tqueeze fodeps mt pemc

JO^ FKN_ GUONE VKUBN 6.= | 6?
VETÔBG
NON _KU CBKW;
Ob tè Jot Fkny ^rmobobg Guone Vkubn 6, yku woaa `mve twk mdtove rest nmys Wèb yku mre tkk
iembobg yku perjkri kbay dmrnok mbn mfnkiobma fmsen dorduots, mbn twk stressen p`ysodmaay,
juaa rest nmys m weec. êse nmys, espedomaay ykur juaa rest nmys, mre hust ms iebtmaay kr
oipkrtmbt ms ykur JFG strebgt` trmobobg nmys. Kbe iostmce wkieb imce os eiktokbmaay8
tòbcobg t`mt ikre exerdose equmas ikre resuats, fut t`mt osb‟t tè dmse. êre
mre m jew remskbs jkr tòs. ê �rst remskb os8
=. DKVÔTKA obdremsen
DKVÔTKA
Dkrtoska os cbkwb ms kur �stress `krikbe� mbn wòae kur fknoes mre 9
nesogben tk mnmpt tk stress, tère os m pkobt wère kur fknoes dmb bk nedremsen
akbger mnmpt tk tè stress we mre puttobg ot t`rkug`, wètèr ot‟s p`ysodma,
ÊT^KTÊVKBE
iebtma kr eiktokbma. Wèb kur fkny experoebdes stress, dkrtoska os
reaemsen tk imce ebergy mvmoamfae mbn wèb t`mt stress aevea nedremses,
kur dkrtoska aeveas gk fmdc nkwb tk bkrima. ê prkfaei os t`mt wèb
9
skiekbe kver trmobs, exerdoses iuatopae toies m nmy kr nkesb‟t rest, tèse nedremsen
dkrtoska aeveas bever returb fmdc tk tèor bkrima stmte. D`rkbodmaay òg` MFOAO^_ ^K
dkrtoska aeveas mre noredtay aobcen tk feaay jmt gmob mbn feaay jmt stkrmge, FUVB JM^
iembobg oj ykur fkny os dkbtobumaay stressen mbn osb‟t gettobg tè prkper
rest ot beens, tòs dmb dmuse yku tk `kan kbtk tè very jmt yku ‟re tryobg tk
get ron kj. Exdessoveay òg` dkrtoska aeveas mre mask aobcen tk saeep trkufae,
nogestove trkufae, nepressokb mbn ieikry oipmoriebt.
6. ÊT^KTÊVKBE NON _KU CBKW;
_ku wmbt tk wkrc kut ob m wmy t`mt woaa ceep dkrtoska aeveas akw mbn Emtobg m akw-dmakroe kr m
testksterkbe aeveas òg`. Fut nkb‟t aet tè wkrn testksterkbe sdmre yku, akw-dmrf noet os mask aobcen
wèb O mi tmacobg mfkut testksterkbe ob tè jeimae fkny, O mi tmacobg tk obdremsen dkrtoska aeveas.
mfkut bmturma mikubts. Wkieb `mve fkt` estrkgeb mbn testksterkbe (ms Fe sure yku‟re gettobg tè
nk imaes!) fut wkieb `mve aess testksterkbe, `kwever we stoaa requore rog`t mikubt mbn fmambde
skie ob krner tk reguamte dertmob fkny prkdesses mbn kbe os feobg mfae kj emd` imdrkbutroebt jkkn
tk effldoebtay furb jmt, sk ob tòs dmse testksterkbe os gkkn! Mgmob, nkb‟t grkup — prkteob, dmrfs mbn
wkrry mfkut ykur testksterkbe aeveas gkobg sk òg` tk wère yku woaa gmob jmts. Emd` mre votma tk ykur
extrmkrnobmry mikubts kj iusdae, wòae we nk `mve testksterkbe, we prkgress mbn kvermaa èmat`.
nkb‟t `mve ^@M^ iud` testksterkbe.

JO^ FKN_ GUONE VKUBN 6.= | 4<
Tk `kw nk yku ceep dkrtoska akw � Imobay fy ceepobg stress tk m ioboiui,

fkt` p`ysodma mbn eiktokbma. ôs os w`y yku O nosduss renudobg aoje
stress, saeep stress mbn eiktokbma emtobg stress sk k jeb. Maa kj tèse tòbgs
rmose dkrtoska aeveas mbn dmb fe respkbsofae jkr weog`t gmob kr tè obmfoaoty
tk akse weog`t. Mbktèr wmy dkrtoska aeveas rose os fy mbktèr stresskr,
fut m p`ysodma stresskr, ob tè jkri kj exerdose. Wèb yku kver-exerdose,
ykur fkny sogbmas tè frmob t`mt yku mre ex`musten mbn ykur fkny os tkk
stressen. Ob krner tk dkpe wot` tòs stress, ykur fkny reaemses (obdremses)
dkrtoska mbn renudes testksterkbe, tèrejkre renudobg ykur fkny ‟s mfoaoty
tk furb jmt.
4. IUTDAE DM^MFKAOTI
Iusdae dmtmfkaosi `mppebs wèb ykur fkny swotdès jrki furbobg jmt
jkr ebergy tk furbobg iusdae jkr ebergy. ôs `mppebs ob twk dmses8 kver-
exerdosobg kr ubner-emtobg. ôs os mask w`y yku èmr ie smyobg mbktèr
remskb w`y skie pekpae nkb‟t see resuats os fedmuse tèy mdtumaay mreb‟t
emtobg ebkug`. Kur fkny ‟s mre nesogben tk furb jmt jkr ebergy, fut ob
t`kse twk dmses wère ykur fkny jeeas ot beens tk smve tè fot kj jmt ot `ms
(jkr survovma purpkses) ot swotdès tk furb iusdae. ôs os prkfaeimtod jkr
twk remskbs8 tè imob remskb os fedmuse ms yku cbkw, tè ikre iusdae
yku `mve tè ikre jmt ykur fkny os mfae tk furb mt m restobg stmte. Jkr
exmipae, oj yku `mve 4<% aemb iusdae imss ob ykur fkny, ykur fkny os
mfae tk furb =< dmakroes ob m restobg stmte. Fut oj ykur fkny `ms ><% aemb
iusdae imss ob ykur fkny, tèb ykur fkny os mfae tk furb =5 dmakroes ob m
restobg stmte!
NON _KU CBKW;
Tk ms yku dmb see, ob tè dkbtext kj �tbess, ikre exerdose nkes bkt
bedessmroay equma ikre resuats mbn dmb mdtumaay `mve tè kppksote e ﬌ edt, Iusdae dmtmfkaosi gebermaay
ceepobg yku jrki gettobg resuats. _kur rest nmys mre gkobg tk èap ykur fegobs mrkubn ?< iobutes kj
fkny repmor mbn refuoan iusdae, reguamte ykur `krikbe aeveas mbn exerdose, sk try bkt tk exdeen tòs
essebtomaay woaa èap yku get eveb ikre resuats. Ot ‟s emsy tk jeea aoce we mre mikubt kj exerdose ob mby kbe
wmstobg toie kb kur rest nmys fut paemse reieifer tòs os w`mt ykur fkny goveb wkrckut sessokb.
beens ob krner tk furb jmt e ffldoebtay mbn get resuats ob tè akbg rub.

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504
VETOT^MBDE ^VMOBOBG
W`mt os resostmbde trmobobg;

Vesostmbde ^rmobobg, mask dkiikbay rejerren tk ms Ttrebgt` ^rmobobg mbn
Weog`t ^rmobobg, os m type kj trmobobg t`mt dmuses ykur iusdaes tk dkbtrmdt
t`rkug` exterbma resostmbde. ê moi kj resostmbde trmobobg os tk obdremse
iusdae imss, strebgt` mbn ebnurmbde. ê type kj resostmbde yku use dmb
Ô\
vmry fetweeb nuiffeaas, fmrfeaas, cettaefeaas, weog`t imdòbes, resostmbde
fmbns, fknyweog`t kr eveb tòbgs jkubn mt `kie kr kutsone!
_ku mawmys wmbt
tk nk m wmri-up
W`y nkes resostmbde trmobobg wkrc; fejkre mby resostmbde
Vesostmbde trmobobg dmuses ykur iusdaes tk dkbtrmdt, wòd` ob turb dmuses
trmobobg. Jorst, m quodc
iodrksdkpod temrs tk iusdae deaas. ôs os wèb ykur fkny woaa fegob tk
quodcay repmor tè iusdae nmimge mbn wèb repmorobg, ykur fkny woaa dmrnok wmri-up jkr
refuoan ykur iusdaes eveb strkbger. 5 tk =< iobutes os
redkiiebnen, fut
tèb yku mask wmbt tk
IUTDAE FVEMCNKWB 9 DM^MFKAOTI nk m wmri-up t`mt
IUTDAE VE\MOV 9 MBMFKAOTI obvkaves tè iusdae
grkups yku mre mfkut tk
wkrc kb ob ykur strebgt`
wkrckut. Jkr exmipae,
oj yku mre wkrcobg aegs +
Nedremses fknyjmt Obdremses Aemb Iusdae gautes, nk m quodc set kj
6< fknyweog`t squmts
Oiprkves ietmfkaosi @eaps yku furb jmt wòae mt rest tk akkseb up ykur hkobts
mbn mdtovmte ykur aeg
Oiprkves tòbcobg mbn aemrbobg scoaas ob mnuats mbn gaute iusdaes. Oj
yku mre nkobg fmdc +
mris, nk =< pus`-ups
Ttrebgtèbs fkbe nebsoty mbn renudes tè rosc kj kstekpkrksos
mbn =< s`kuaner presses
(fut wot` aog`ter weog`t
@eaps imbmge d`rkbod dkbnotokbs aoce kfesoty, nomfetes, fmdc t`mb usuma) tk get ykur
pmob, mrt`rotos mbn èmrt nosemse upper fkny iusdaes
remny mbn ykur fakkn
ﬆkwobg.

JO^ FKN_ GUONE VKUBN 6.= | 4>
IKNOJODMÔKB GAKTTMV_
\rkgressokbs mbn Vegressokbs
\VKGVETTOKB VEGVETTOKB
M prkgressokb os m type kj ZT M regressokb os m type kj
ikno�dmtokb t`mt imces mb ikno�dmtokb t`mt imces mb
exerdose ikre d`maaebgobg. exerdose aess d`maaebgobg. \UT@-U\
\VKGVETTOKB
obdremsen nofflduaty
Wèb nk O been tk prkgress iy wkrckuts;

Ob soipae teris, oj yku dmb dkipaete mb ebtore wkrckut wot` fmreay fremcobg
m swemt, ot‟s toie tk prkgress ykur wkrckut mbn obdremse tè weog`t.
Obdremsobg tè weog`t woaa fe tè �rst step tk prkgressobg bkt kbay ykur
wkrckut, fut ykur fkny ms weaa. Wèb yku aoj èmvoer weog`t t`mb ykur
fkny os usen tk, ot dremtes ikre stress mbn ikre resostmbde, wòd` os w`mt
fuoans iusdae. Bkw, sobde JFG os nesogben tk fe m iknermte obtebsoty
wkrckut, O wmbt yku tk obdremse tè weog`t kbay tk m pkobt t`mt woaa maakw
yku tk imobtmob m iknermte obtebsoty aevea wòae imobtmobobg prkper jkri.
Jkr exmipae, yku imy fe dmpmfae kj obdremsobg tè weog`t nurobg squmts tk
=<<afs, fut yku dmb‟t squmt =<<afs mt m iknermte pmde.
Wèb nk O been tk regress iy wkrckuts;

ê ktèr dmse woaa fe oj mb exerdose os tkk nofflduat mbn yku woaa been tk
regress, kr imce ot emsoer. Oj yku �bn yku dmbbkt dkipaete `maj tè stmten
reps, tèb tòs os wère yku woaa been tk imce m ikno�dmtokb ubtoa yku
obdremse ykur strebgt` mbn ebnurmbde. Oj yku been tk nk tòs, ot‟s tktmaay kcmy !
ê gkkn tòbg os t`mt wot` m regressokb, yku woaa mdtoveay wkrc up tk tè juaa \UT@-U\
exerdose mbn wèb yku nk, yku woaa fe mfae tk see hust `kw iud` yku `mve VEGVETTOKB
oiprkven! Mb exmipae kj m regressen exerdose wkuan fe obstemn kj nkobg m nedremsen nofflduaty
reguamr pus`-up, yku wkuan nk mb obdaobe kr cbee pus`-up. Ob tòs dmse, iy
redkiiebnmtokb os tk dkipaete ms imby reps ms pkssofae nkobg tè reguamr
exerdose, eveb oj yku dmb kbay nk kbe pus`-up. êb, regress mbn dkipaete
tè reps wot` tè ikno�en versokb. ê bext weec yku mtteipt tòs exerdose,
try tk nk m reguamr pus`-up mbn iknojy kbay wèb yku see yku dmbbkt
dkipaete mnnotokbma reps. Kver toie yku woaa see yku woaa fe mfae tk nk ikre
mbn ikre reguamr pus`-ups mbn woaa been tk reay aess kb ikno �dmtokbs. Nkb‟t
get dkijkrtmfae wot` ikno�dmtokbs mbn tòbc yku dmb‟t suddessjuaay dkipaete
eveb kbe rep kj tè reguamr exerdose. Fe sure yku mre pusòbg ykurseaj wot`
emd` mbn every pmssobg weec.

JFG VKUBN 6.=

WEOG@^ BKÊ
Emd` JFG wkrckut os nesogben tk tmce >5 iobutes, fut tòs imy vmry Tkietoies pekpae
nepebnobg kb ykur �tbess aevea. Jkr skie, yku imy been m aottae ikre toie woaa scop tè rest
mbn t`mt‟s kcmy ! _ku woaa wkrc up tk �bosòbg tè wkrckuts ob >5 iobutes perokn ob fetweeb
fejkre yku cbkw ot. Ob tèse dmses, jkdus kb dkipaetobg maa jkur supersets emd` exerdose mbn
wot` imobtmobobg prkper jkri, bk imtter tè toie ot tmces. superset, `kwever,
ot os remaay oipkrtmbt
Oj yku mre mt m ikre mnvmbden �tbess aevea mbn mre dkipaetobg tè wkrckuts t`mt yku rest :<
ob aess t`mb >5 iobutes, tè �rst step os tk obdremse tè weog`t yku mre usobg sedkbns fetweeb
ob emd` exerdose t`mt obvkaves weog`ts. ê bext step os tk mdtumaay sakw nkwb emd` superset. ^òs os
— gkobg ms jmst ms yku pkssofay dmb osb‟t mawmys tè mbswer. _ku wmbt tk fe fedmuse wot` aojtobg
sure yku mre exerdosobg mt m pmde t`mt woaa maakw yku tk prkperay ebgmge tè èmvoer weog`t,
respedtove iusdae grkup yku mre wkrcobg kb, wòae imobtmobobg prkper jkri. ykur fkny beens tk
Kjeb yku dmb �bos` m wkrckut ob `maj tè toie oj yku mreb‟t pmyobg mttebtokb repaebos` ots kxygeb
tk iusdae ebgmgeiebt mbn prkper jkri, fut gkobg t`rkug` tè ikves makbe aeveas tk fe mfae tk
osb‟t tè pkobt. ê pkobt os tk imobtmob prkper jkri, ebgmge ykur iusdaes suppkrt tè bext
mbn tèb imobtmob tè jmstest pmde pkssofae. akmn kj weog`t kb
tè bext superset.
Wot`kut restobg,
Vedkiiebnen rmbge jkr Vedkiiebnen rmbge jkr ykur fkny dmb‟t
U\\EV FKN_ AKWEV FKN_ repaebos` ots kxygeb.
=5 - 6< AFT. 4< - 5< AFT + FMVFEAA Mt tè smie toie,
fe sure yku mreb‟t
restobg ikre t`mb
tè redkiiebnen
mikubt kj toie tk
wère ot fedkies
jkr exmipae8 jkr exmipae8
akw-obtebsoty aojtobg.
FODE\ DUVA GAUÊ FVONGE
Use m toier tk ebsure
@MIIEV DUVA TÔJJ AEG NEMNAOJ^
yku nkb‟t akse trmdc
T@KUANEV \VETT T]UM^T
kj toie, ot gkes fy
AMÊVMA VMOTE AUBGE
quodcer t`mb yku
tòbc!

JO^ FKN_ GUONE VKUBN 6.= | 4:
JKMI VKAAOBG JKMI VKAAOBG Ô\T
• Jkmi rkaa kb m reguamr fmsos

Jkmi Vkaaobg (mask dmaaen Teaj Iykjmsdoma Veaemse) os perjkrien usobg m
ms m prevebtmtove iemsure -
dyaobnrodma, rogon poede kj jkmi. êre mre imby no ﬌ erebt wmys yku dmb use m
ot èaps prevebt obhury
jkmi rkaaer, fut maa mre obtebnen tk reaemse iusdae tog`tbess, reaemse iusdae
tebsokb, obdremse fakkn �kw mbn obdremse ykur rmbge kj iktokb. Jkmi
• Wèb yku �bn m trogger
rkaaobg os kbe kj tè ikst oipkrtmbt re`mfoaotmtokb prmdtodes t`mt mbykbe mbn
pkobt, pmuse jkr 5 sedkbns
everykbe dmb mbn s`kuan fe nkobg m jer every wkrckut.
mbn reamx ms iud` ms
pkssofae, tèb prkdeen
Jkmi rkaaobg wkrcs fy mppayobg pressure tk spedo �d pkobts, kjeb rejerren
tk rkaa kver tè trogger
tk ms trogger pkobts, wère yku jeea tè ikst pmob kr skrebess. Tobde yku mre
pkobt jkr mb mnnotokbma 4<
tè kbe w`k jeeas tè pressure kj tè jkmi rkaaer, yku dmb nedone `kw iud`
sedkbns.
weog`t yku put kb tè jkmi rkaaer mddkrnobg tk tè aevea kj skrebess mbn ob
wòd` exmdt mrem.
• Nk bkt jkmi rkaa trogger
pkobts jkr tkk akbg ms tòs
W@EB T@KUAN O JKMI VKAA;
dmb dmuse ubbedessmry
stress.
Jkmi rkaaobg jkr 5 iobutes fejkre mby dmrnok wmri-up kr exerdose rkutobe
mbn tèb jkr 5 iobutes mjer ykur wkrckut wkuan fe onema. Oj tère os ever m
• Kbde yku `mve jkmi rkaaen
perokn kj toie yku mre jeeaobg pmrtoduamray tog`t mt m dertmob trogger pkobt, yku
mb mrem, yku dmb mnn m stmtod
dmb mask jkmi rkaa rog`t fejkre fen.
(reguamr) stretd` tk jurtèr
stretd` tè m﬌ edten mrem.
JKMI VKAAOBG @KW ^K

JKMI VKAAOBG @KW ^K

WEECT =5�=: TMÛVNM_
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WEEC TOPÊEB
MDDKUB^MFOAO^_
\@K^KT
WEEC = WEEC =:
^mg Lmbbmvodtkrom mbn #mbbmvodtkrom sk O dmb see ykur prkgress mbn hkob
yku ob ykur hkurbey, kr eimoa ykur p`ktks tk èaakLmbbmvodtkrom.dki

WEECT =7�=0 IKBNM_
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^
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6
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^
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WEECT 6=�66 JVONM_
DMVNOK + MFT
4< IOB
F E B ^ A E G ^ KE VE M D @ =< VE\T FOD_DAE DVUBD@ 6< VE\T

=
FMVFEAA =< VE\T EMD@ TONE
^
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T
V
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T C_ DVUBD@ =5 VE\T VE Z E V T E D VU B D @ =6 VE\T

6
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4
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^
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WEECT 6=�66 TMÛVNM_
JUAA FKN_
FKP HUI\ =< VE\T NF T@OJ^ + 4 T ED \A M BC =< VE\T
\
U 5�=< AFT 5 EMD@ TONE 5�=< AFT
I
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M
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= T ÔJJ A EG N EMN AOJ ^ 0 VE\ T DVMF WMAC + TÔJJ AEG 0 VKUBNT
NEMNAOJ^
^
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T
V
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^
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T
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T
V
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! TONEWM_T \A MBC WMAC =< VE\T TONE ^K TONE HUI\ 5 VE\T
^ T]UM^ + \UT@�U\
U 5 VE\T EMD@ TONE
K
B
V +
U
F

WEECT 64�6> IKBNM_
AEGT + GAUÊT
T]UM^ HUI\ 6< VE\T T]UM^ 6< VE\T
\
U + =<�6<AFT
I
V +
M
W
= G A U ^ E F V O N G E + \ UA T E =6 VE\T T]UM^ WMAC =6 VE\T

^
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V
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6 ^@VEE WM_ T]UM^ =5 VE\T T]UM^ + \UATE =< VE\T

^ + =5�6< AFT + =5�6< AFT
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4 T]UM^ TÊ\�KU^T =6 VE\T T]UM^ =< VE\T

^ =<�=5 AFT
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T]UM^ HUI\ + JEE^

! 0 VKUBNT HUI\OBG
HUI\OB G AUBGE 6> VE\T
^ CODC
U =6 VE\T EMD@ TONE
K
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F

WEECT 64�6> ÛETNM_
DMVNOK + MFT
6< IO
IOBB
TWOBGOBG TO^�U\ =5 VE\T TO^�U\ =6 VE\T

=
=<�=5 AFT =<�=5 AFT
^
E
T
V
E
\
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T^VMOG@^ MVI 4< VE\T WOBNT@OEAN AEG =: VE\T

VUTTOMB ^WOT^ VMOTET
6
=5 V E \ T E M D @ T O N E 0 VE \T E MD@ TON E
^
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\
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JVKG TO^�U\ =5 VE\T K\EB MVI TO^�U\ =6 VE\T

4
^
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\
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WEECT 64�6> ^@UVTNM_
FMDC + MVIT
FODE\ DUVAT =6 VE\T KBE MVI \UT@�U\ + =< VE\T
\ \AM^JKVI
U =6�=7 AFT 5 VE\T EMD@ TONE
I
V +
M
W
= ^VODE\ NO\ =6 VE\T VEZEVTE GVO\ VKW =< VE\T

^
E + =6�=7 AFT
T
V
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\
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6 JVKB^ VMOTE AMÊVMA 0 VKUBNT JVKB^ VMOTE + 0 VKUBNT

^VMBTOÔKB T@KUANEV \VETT
^
E =<�=5 AFT =5�6< AFT
T
V
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\
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^ =6�=7 AFT =5�6< AFT
E
T
V
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\
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! WMACNKWBT 0 VE\T IKUB^MOB DAOIFEVT >< VE\T

^
U 6< VE\T EMD@ TONE
K
B
V +
U
F

WEECT 64�6> JVONM_
DMVNOK + MFT
4< IOB
@MBN ^K JKK^ 4< VE\T FEB^ CBEE KFAO]UE 4< VE\T

KFAO]UE DVUBD@ DVUBD@
=
=5 VE\T EMD@ TONE =5 VE\T EMD@ TONE
^
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6
FMVFEAA
^
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V
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\
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FOD_DAE DVUBD@ 4< VE\T FEB^ AEG ^KE VEMD@ =6 VE\T

4
=5 VE\T EMD@ TONE FMVFEAA
^
E
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V
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\
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WEECT 64�6> TMÛVNM_
JUAA FKN_
FKP HUI\ =6 VE\T NF T@OJ^ + 4 TED \AMBC =6 VE\T
\
U 5�=< AFT : VE\T EMD@ TONE 5�=< AFT
I
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M
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= IOAO^MV_ \VETT =6 VE\T JVKB^ AUBGE 6> VE\T

^
E + =<�=5 AFT =6 VE\T EMD@ TONE + =<�=5 AFT
T
V
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6 OBDAOBE BEGMÔZE =< VE\T @MAJ CBEEAOBG \VETT 6< VE\T
FODE\ DUVA
^
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T
V
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\
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4 DVMF WMAC + TÔJJ AEG =< VKUBNT TÔJJ AEG NEMNAOJ^ =< VE\T
NEMNAOJ^
^
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T
V
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! TONEWM_T \AMBC WMAC 0 VE\T TONE ^K TONE HUI\ 0 VKUBNT

^ T]UM^ + \UT@�U\
U
K
B
V +
U
F

JO^ FKN_ GUONE VKUBN 6.= | 0:
=. Noredtokbs8 Emd` dorduot `ms

t`ree exerdoses. \erjkri maa
6. t`ree exerdoses mbn rest 4<
sedkbns fejkre ikvobg kbtk tè
4.
bext dorduot.
>.
Dkipaete Dorduots =-5 tèb
repemt jkr m tktma kj twk rkubns.
=.
6.
4.
>.
T
=.
6.
^
4.
U
>.
K
C
=. V
6. K
4. W
>.
K
O
N
=.
V
6. M
4. D
>.
G
F
J
WKVCKU^ GAKTTMV_
MAÊVBMÔBG TONE @OG@

\AMBC
T^MVÔBG \KTOÔKB
Fegob ob m sone òg` pambc
pksotokb, suppkrtobg ykur weog`t
wot` ykur aej mri mbn ceepobg
ykur fkny ob m strmog`t aobe. Vmose
ykur kppksote mri jkr fmambde mbn
tk juaay ebgmge ykur fmdc iusdaes.
=. Fegob wot` ykur kppksote

mri rmosen mbn prkdeen tk
trmbsotokb fetweeb m òg`
pambc mbn m sone òg` pambc.
Ebgmge ykur sone kfaoque mbn
dkre iusdaes tk aoj ykur fkny
t`rkug` tè ikveiebt.
6. Emd` toie yku trmbsotokb
jrki m aej tk m rog`t sone òg`
pambc, squeeze ykur s`kuaner
famnes tkgetèr jkr m froej
sedkbn tk ebgmge ykur fmdc
mbn dkre iusdaes.
• Vepemt jkr stmten buifer kj

repetotokbs.
• Ex`mae emd` toie yku
materbmte sones.

WKVCKU^ GAKTTMV_
MVIT DVKTTEN TO^�U\
T^MVÔBG \KTOÔKB
Amy kb ykur fmdc wot` ykur mris
drkssen mt ykur dèst mbn ykur
cbees mt m ?< negree mbgae.
=. Fegob fy rmosobg ykur tkrsk

tk perjkri m sot-up, ceepobg
ykur mris drkssen mt ykur
dèst.
6. Dkbtrmdt ykur mfnkiobma
iusdaes mt tè pemc kj tè
ikveiebt.

repetotokbs.
• Ex`mae emd` toie yku sot up.

JO^ FKN_ GUONE VKUBN 6.= | =<=
WKVCKU^ GAKTTMV_
FODE\ DUVA + \VETT

T^MVÔBG \KTOÔKB
Ttmbn wot` jeet s`kuaner wont`
mpmrt mbn nuiffeaas restobg mt
ykur sones.
=. Fegob fy perjkriobg m fodep

dura fy rmosobg tè nuiffeaas
tk ykur s`kuaners. _kur
wrosts s`kuan fe jmdobg ykur
fkny. Dkbtrmdt ykur fodeps mt
tè pemc kj tòs ikveiebt.
6. Veturb ykur `mbns tk tè
stmrtobg pksotokb, tèb
oiienomteay perjkri m press
fy rmosobg tè nuiffeaas
mfkve ykur èmn. _kur wrosts
s`kuan fe jmdobg emd` ktèr
ms s`kwb ob tè podture.
Dkbtrmdt ykur dkre mbn
s`kuaner iusdaes mt tè pemc
kj tè ikveiebt.

repetotokbs.
• Ex`mae emd` toie yku rmose tè
nuiffeaas up mt tè pemc kj
tè ikveiebt.

JO^ FKN_ GUONE VKUBN 6.= | =<6
WKVCKU^ GAKTTMV_
FODE\ DUVA + T@KUANEV \VETT

T^MVÔBG \KTOÔKB
mpmrt mbn nuiffeaas restobg mt
ykur sones.
=. Ttmrt wot` m fodep dura fy

febnobg ykur eafkws wòae
rmosobg tè nuiffeaas tk ykur
s`kuaners. _kur wrosts s`kuan
fe jmdobg ykur fkny. Dkbtrmdt
ykur fodeps mt tè pemc kj tòs
ikveiebt.
6. Veturb ykur `mbns tk tè
stmrtobg pksotokb, tèb nk m
s`kuaner press fy rmosobg ykur
mris wot` ykur eafkws febt
mt m ?< negree mbgae mbn tèb
pusòbg tè nuiffeaas up
mfkve ykur èmn. Ob tè smie
ikveiebt, rktmte ykur wrosts
sk tèy mre jmdobg mwmy jrki
ykur fkny. Dkbtrmdt ykur dkre
mbn s`kuaner iusdaes mt tè
pemc kj tè ikveiebt.

repetotokbs.
tè ikveiebt.

JO^ FKN_ GUONE VKUBN 6.= | =<4
WKVCKU^ GAKTTMV_
FOD_DAE DVUBD@
T^MVÔBG \KTOÔKB
Amy kb tè grkubn wot` ykur upper
fmdc �mt kb tè grkubn mbn ykur
mris bext tk ykur èmn. Nk bkt use
ykur mris tk suppkrt ykur bedc
ktèrwose tòs dmb dmuse m bedc
strmob. Toipay rmose tèi tk fe bext
tk ykur emrs.
=. Aoj ykur tkrsk up ubtoa ykur

s`kuaner famnes mre k﬌ tè
grkubn, mbn fegob fy frobgobg
ykur aej cbee up tk ykur rog`t
s`kuaner. Mt tè smie toie,
puaa ykur aej s`kuaner up tk
ykur rog`t cbee. ôs woaa èap
tk imxoioze tè drubd`.
6. Ms yku prkdeen wot` tè
exerdose, ykur aegs s`kuan fe
materbmtobg ob m �uon iktokb,
ms oj yku were ronobg m foce.

repetotokbs.
• Fremtè ob m dkbtrkaaen
imbber mbn dkbtrmdt ykur dkre
t`rkug`kut.
• Oj yku experoebde nofflduaty
wot` imobtmobobg mb uprog`t
tkrsk nurobg tòs ikve, yku
dmb rest ykur trsk kb tè
grkubn, remdòbg kbay ykur
s`kuaner tk tè kppksote cbee
nurobg tè ikveiebt.

JO^ FKN_ GUONE VKUBN 6.= | =<?
WKVCKU^ GAKTTMV_
FUV\EE + \UT@�U\
T^MVÔBG \KTOÔKB
Tqumt nkwb mbn rest ykur `mbns
kb tè grkubn ob jrkbt kj yku sk
ykur weog`t os kb ykur tkes mbn
`mbns.
=. Fegob fy codcobg fkt` aegs

fmdc obtk m òg` pambc
pksotokb, tèb perjkri m
pus`-up fy akwerobg ykur
fkny tk tè grkubn. Ceep
ykur fmdc strmog`t t`rkug`
tè pus`-up.
6. Frobg ykurseaj fmdc up tk m
òg` pambc, tèb huip fmdc tk
tè stmrtobg pksotokb.
4. Oiienomteay huip strmog`t up
wot` ykur `mbns ob tè mor.

reps.
imbber t`rkug`kut,
dkbtrmdtobg ykur dkre wèb
yku ex`mae.

JO^ FKN_ GUONE VKUBN 6.= | ==<
WKVCKU^ GAKTTMV_
FUV\EE + T]UM^ HUI\
T^MVÔBG \KTOÔKB
Tqumt nkwb mbn rest ykur `mbns
kb tè grkubn ob jrkbt kj yku sk
ykur weog`t os kb ykur tkes mbn
`mbns.
=. Fegob fy codcobg fkt` aegs

fmdc obtk m òg` pambc
pksotokb, tèb oiienomtea
oiienomteayy
huipobg tk frobg ykur aegs
fmdc tk tè stmrtobg pksotokb.
6. Oiienomteay huip strmog`t
up wot` ykur `mbns ob tè mor.
Ambn ob m squmt pksotokb, tèb
perjkri m squmt huip.

reps.
imbber t`rkug`kut,
yku ex`mae.

JO^ FKN_ GUONE VKUBN 6.= | ===
WKVCKU^ GAKTTMV_
DKIIMBNK
T^MVÔBG \KTOÔKB
@og` \ambc \ksotokb
=. Fegob fy akwerobg ykur fkny

jrki m òg` pambc obtk m pambc
pksotokb fy akwerobg kbe mri
mjer mbktèr.
6. Kbde yku mre ob m pambc
pksotokb, frobg ykurseaj fmdc
up tk m òg` pambc pksotokb.

reps.
imbber t`rkug`kut mbn
dkbtrmdt ykur dkre iusdaes
jkrdofay wèb yku ex`mae.

JO^ FKN_ GUONE VKUBN 6.= | ==6
WKVCKU^ GAKTTMV_
DVMF WMAC
T^MVÔBG \KTOÔKB
Ttmbn wot` jeet saog`tay woner t`mb
s`kuaner wont` mpmrt, `kanobg m
nuiffeaa fetweeb fkt` `mbns mt
ykur dèst.
=. Nrkp nkwb obtk m squmt,

ceepobg tè nuiffeaa up mt
s`kuaner aevea.
6. Ttep jkrwmrn wot` ykur rog`t
aeg mbn povkt ykur fkny tk tè
rog`t. Imobtmob m squmttobg
pksotokb t`rkug`ku
t `rkug`kut.
t.
4. Dkbtobue tk wmac ob m
squmttobg pksotokb, povktobg
ykur fkny aej mbn rog`t.

reps.
imbber t`rkug`kut,
yku ex`mae.

WKVCKU^ GAKTTMV_
DVMF WMAC + TÔJJ AEG NEMNAOJ^

T^MVÔBG \KTOÔKB
Ttmbn wot` jeet saog`tay woner t`mb
s`kuaner wont` mpmrt, `kanobg m
nuiffeaa fetweeb fkt` `mbns mt ykur
dèst.
=. Nrkp nkwb obtk m squmt, ceepobg

tè nuiffeaa up mt s`kuaner aevea.
6. Ttep jkrwmrn wot` ykur rog`t aeg
mbn povkt ykur fkny tk tè rog`t.
Imobtmob m squmttobg pksotokb
t`rkug`kut.
4. Dkbtobue tk wmac ob m squmttobg
pksotokb, povktobg ykur fkny aej
mbn rog`t.
>. Mjer dkipaetobg twk drmf wmacs,
kbe kb emd` sone, stmbn mbn
perjkri m sto﬌ aeg nemnaoj fy
sòjobg ykur òps fmdc tkwmrns tè
wmaa feòbn yku.
5. Ceep ykur fmdc strmog`t ms yku
febn mbn nrkp tè nuiffeaas
tkwmrns ykur sòbs. Ceep ykur
dèst up sk ykur fmdc nkes bkt
rkubn kver. Ttmbn fy pusòbg
t`rkug` ykur èeas mbn squeezobg
ykur `mistrobgs mbn gautes.
• Vepemt jkr stmten buifer kj reps.

• Fremtè ob m dkbtrkaaen imbber
t`rkug`kut, dkbtrmdtobg ykur dkre
wèb yku ex`mae.

JO^ FKN_ GUONE VKUBN 6.= | ==>
WKVCKU^ GAKTTMV_
DVMF WMAC
T^MVÔBG \KTOÔKB
Ttmbn wot` jeet saog`tay woner
t`mb s`kuaner wont` mpmrt wot`
m fmrfeaa restobg mt tè fkttki kj
ykur bedc.
@mbn pamdeiebt kb fmrfeaa8 \amde

ykur tùifs kb tè grkkves rog`t
kutsone ykur s`kuaners. Ebsure
tè fmr os evebay pamden kb ykur
fmdc mbn ykur `mbns mre evebay
pamden kb emd` sone kj tè fmr.
=. Nrkp nkwb obtk m squmt,

ceepobg ykur dèst up sk ykur
fmdc nkesb‟t dura kver.
6. Ttep jkrwmrn wot` ykur rog`t
aeg mbn povkt ykur fkny tk tè
rog`t. Imobtmob m squmttobg
pksotokb t`rkug`kut.
4. Dkbtobue tk wmac ob m
squmttobg pksotokb, povktobg
ykur fkny aej mbn rog`t.

reps.
imbber t`rkug`kut,
yku ex`mae.

WKVCKU^ GAKTTMV_
DVKTT CBEE VMOTE
T^MVÔBG \KTOÔKB
mpmrt mbn jkremris damspen kbe
kver tè kver.
=. Fegob fy rmosobg ykur rog`t

cbee mdrkss ykur fkny tk ykur
aej eafkw. Jkdus kb ceepobg
ykur dèst kut mbn twost kbay
ykur tkrsk.
6. Veturb tk tè stmrtobg pksotokb
tèb repemt kb tè kppksote
sone.

repetotokbs.
• Ex`mae emd` toie yku rmose
ykur cbee tk tè kppksote
sone.

JO^ FKN_ GUONE VKUBN 6.= | =4:
WKVCKU^ GAKTTMV_
GAUÊ FVONGE + \UATE

T^MVÔBG \KTOÔKB
Amy kb tè grkubn wot` ykur
cbees febt ob m ?< negree mbgae
mbn m nuiffeaa mt ykur òps. _kur
`mbns s`kuan bkt fe suppkrtobg
tè weog`t, fut hust ebsurobg tè
weog`t nkes bkt rkaa k﬌ . _kur òps
s`kuan fe femrobg tè weog`t kj tè
nuiffeaa t`rkug`kut tè w`kae
ikveiebt.
=. Aoj ykur òps strmog`t k﬌ tè

grkubn. Obstemn kj soipay
rmosobg ykur gautes, obstemn,
toat ykur òps ob tkwmrns ykur
feaay futtkb. ôs woaa ebsure
imxoiui gaute mdtovmtokb.
\us` t`rkug` ykur èeas tk
remaay tmrget ykur gautes mbn
pmuse jkr m froej sedkbn mt tè
pemc.
6. Vepemt jkr stmten buifer kj
repetotokbs.
4. ^rmbsotokb tk m Bmrrkw Gaute
Fronge fy frobgobg ykur jeet
tkgetèr mbn perjkriobg m gaute
fronge wot` m bmrrkw stmbde.
>. Dkbtobue jkr stmten buifer kj
repetotokbs.
• Ex`mae jkrdofay emd` toie yku

dkbtrmdt ykur gautes mt tè pemc
kj tè ikveiebt.

JO^ FKN_ GUONE VKUBN 6.= | =47
WKVCKU^ GAKTTMV_
GKFAE^ T]UM^
T^MVÔBG \KTOÔKB
Ttmbn kb twk pamtjkris wot`
jeet saog`tay woner t`mb s`kuaner
wont` mpmrt mbn m nuiffeaa èan
fetweeb fkt` `mbns restobg mt
ykur dèst mt s`kuaner èog`t.
=. \erjkri m squmt wot` `kanobg

tè nuiffeaa mt s`kuaner
èog`t t`rkug`kut.
6. Dkbtrmdt ykur dkre mbn pus`
t`rkug` ykur èeas ms yku
stmbn. Tqueeze ykur gautes mt
tè pemc kj tè ikveiebt.

repetotokbs.
• Ex`mae jkrdofay ms yku stmbn
jrki tè squmt pksotokb.

WKVCKU^ GAKTTMV_
@MAJ CBEEAOBG \VETT

T^MVÔBG \KTOÔKB
Cbeea nkwb kb ykur aej cbee
mbn pamde ykur aej `mbn kb ykur
aej òp. @kan m nuiffeaa ob ykur
rog`t `mbn mbn `kan ot up tk ykur
s`kuaner ob m `miier pksotokb.
=. Fegob fy pusòbg tè

nuiffeaa strmog`t up, rktmtobg
ykur wrost sk t`mt ot ebns wot`
ykur pmai jmdobg mwmy jrki
ykur fkny.
6. Takway returb tè nuiffeaa
fmdc tk ykur s`kuaner,
rktmtobg ykur wrost sk t`mt
ykur `mbn ebns ob m `miier
pksotokb.

reptotokbs, tèb repemt kb tè
kppksote sone.
• Ex`mae jkrdofay ms yku rmose
tè nuiffeaa up.

JO^ FKN_ GUONE VKUBN 6.= | =>0
WKVCKU^ GAKTTMV_
CBEE T\VOB^T
T^MVÔBG \KTOÔKB
Ttmbnobg pksotokb
=. Fegob fy sakway puipobg

ykur mris aoce yku mre
rubbobg ob pamde.
6. Grmnumaay obdremse ykur speen
ubtoa yku mre sprobtobg ob
pamde ms jmst ms yku dmb.

repetotokbs.
• ê cey wot` cbee sprobts
os tk frobg ykur cbees up tk
ykur dèst. Nkb‟t dura ykur
fmdc kr ùbd` kver, tòs woaa
prevebt yku jrki feobg mfae
tk fremtè prkperay.
• Ex`mae jkrdofay mbn fremtè
ob m dkbtrkaaen imbber
t`rkug`kut.

JO^ FKN_ GUONE VKUBN 6.= | =>?
WKVCKU^ GAKTTMV_
CBEE ÛDC
T^MVÔBG \KTOÔKB
Tqumt \ksotokb.
=. Vmponay nop nkwb obtk m

t`ree qumrter squmt mbn
oiienomteay huip up ms òg`
ms yku dmb. Nrove ykur cbees
up tkwmrns ykur dèst ms
iud` ms pkssofae.
6. Wèb yku ambn, ambn skjay sk
yku mfskrf tè oipmdt.
4. Kbde yku ambn, oiienomteay
huip fmdc up
up mgmob.

repetotokbs
• Ex`mae jkrdofay ms yku huip
up.

JO^ FKN_ GUONE VKUBN 6.= | =5<
WKVCKU^ GAKTTMV_
CBEEAOBG T]UM
T ]UM^^ @KAN
T^MVÔBG \KTOÔKB
Cbeeaobg pksotokb wot` mris febt,
`mbns `kanobg nuiffeaas ob jrkbt
kj dèst mt s`kuaners èog`t.
=. Fegob fy gettobg obtk m squmt

pksotokb kbe aeg mt m toie
jrki m cbeeaobg pksotokb.
@kan tòs squmt pksotokb jkr m
froej sedkbn.
kbe aeg mt m toie.

repetotokbs.
• Ex`mae ms yku stmbn jrki tè
squmt pksotokb.

JO^ FKN_ GUONE VKUBN 6.= | =5=
WKVCKU^ GAKTTMV_
CBEEAOBG T]UM
T]UM^^ + T^MBN
T^MVÔBG \KTOÔKB
Cbeeaobg pksotokb wot` m fmrfeaa
pamden feakw ykur bedc, wot` tè
weog`t suppkrten fy ykur `mbns

pamden kb emd` sone kj tè fmr..
=. Fegob fy gettobg obtk m squmt

pksotokb kbe aeg mt m toie
jrki m cbeeaobg pksotokb.
@kan tòs squmt pksotokb jkr m
froej sedkbn.
kbe aeg mt m toie.

repetotokbs.
• Ex`mae ms yku stmbn jrki tè
squmt pksotokb.

WKVCKU^ GAKTTMV_
AM_OBG CBEE ÛDC + @KAN

T^MVÔBG \KTOÔKB
Amy wot` jeet mbn mris
kutstretdèn, `kanobg m nuiffeaa
mfkve ykur èmn.
=. Fegob fy rmosobg ykur jeet

k﬌ tè grkubn mbn `kanobg m
nuiffeaa mfkve ykur èmn.
ê èmvoer tè nuiffeaa, tè
emsoer ot woaa fe tk fmambde. Oj

yku dmbbkt perjkri tòs wot`
m nuiffeaa, `kan kbtk m stmfae
kfhedt aoce m febd` pamtjkri.
6. \rkdeen tk tudc ykur cbees
obtk ykur dèst, saog`tay
rkubnobg ykur fmdc sk yku
dmb juaay dkbtrmdt ykur mfs.
4. \muse jkr m froej ikiebt,
dkbtrmdt ykur mfs, tèb returb
tk tè stmrtobg pksotokb.

repetotokbs.
• Ex`mae ms yku tudc ykur cbees
up tk ykur dèst.

WKVCKU^ GAKTTMV_
AM_OBG CBEE ÛDC + @KAN

T^MVÔBG \KTOÔKB
kutstretdèn, `kanobg m fmrfeaa
mfkve ykur èmn.
@mbn pamdeiebt kb fmrfeaa8

T`kuaner wont` mpmrt, pamden
evebay kb emd` sone kj tè fmr.
=. Fegob fy rmosobg ykur jeet k﬌

tè grkubn, tèb tudc ykur
cbees obtk ykur dèst, saog`tay
rkubnobg ykur fmdc sk yku
dmb juaay dkbtrmdt ykur mfs.
6. \muse jkr m froej ikiebt,
dkbtrmdt ykur mfs, tèb returb
tk tè stmrtobg pksotokb.

repetotokbs.
• Ex`mae ms yku tudc ykur cbees
up tk ykur dèst.

JO^ FKN_ GUONE VKUBN 6.= | =5:
WKVCKU^ GAKTTMV_
AEG VMOTE + @O\ ^@VUT^
T^MVÔBG \KTOÔKB
kutstretdèn,
kutstretdèn, `kanobg m fmrfeaa
mfkve ykur èmn.
@mbn pamdeiebt kb fmrfeaa8

T`kuaner wont` mpmrt, pamden
evebay kb emd` sone kj tè fmr
=. Ceep ykur cbees mbn aegs

ms strmog`t ms pkssofae, mbn
prkdeen tk frobg ykur aegs
strmog`t up ob tè mor.
6. Veturb ykur aegs tk tè
stmrtobg pksotokb, tèb
perjkri m òp t`rust fy
rmosobg ykur aegs kbde mgmob,
fut tèb t`rustobg ykur òps
strmog`t up obtk tè mor.
4. Veturb tk tè stmrtobg
pksotokb, fut nk bkt aet ykur
jeet tkud` tè grkubn.

repetotokbs.
imbber t`rkug`kut, fut
ex`mae jkrdofay espedomaay
wèb yku mre nkobg tè òp
t`rusts.

WKVCKU^ GAKTTMV_
AUBGE \UATE + CODCFMDC
T^MVÔBG \KTOÔKB
Ttmbn wot` jeet stmggeren, ob m
aubge pksotokb. Ceep ykur `mbns
damspen ob jrkbt kj ykur dèst.
=. Fegob fy puasobg m aubge

ikveiebt jkr stmten buifer
kj reps. ôs iembs yku akwer
ykurseaj tk m aubge, mbn yku
frobg ykurseaj up `majwmy mbn
stkp fejkre yku gk fmdc nkwb
obtk m aubge.
6. Mjer yku dkipaete stmten
buifer kj aubge puases,
stmbn wot` ykur jrkbt aeg fut
nkb‟t akdc ykur cbee. Codc
fmdc wot` ykur fmdc aeg mbn
squeeze ykur gautes mt tè
pemc.

repetotokbs.
imbber t`rkug`kut, ex`maobg
mbn dkbtrmdtobg ykur dkre ms
yku codc fmdc.

WKVCKU^ GAKTTMV_
IOAO^MV_ \VETT
T^MVÔBG \KTOÔKB
mpmrt wot` m fmrfeaa restobg kb
ykur s`kuaners.

tè fmr os evebay èan fetweeb
fkt` `mbns, mbn mre evebay pamden
kb emd` sone kj tè fmr.
=. Fegob fy pusòbg tè fmrfeaa

strmog`t up obtk tè mor.
6. \muse jkr m froej sedkbn
tk dkbtrmdt ykur s`kuaner
iusdaes, tèb sakway returb tk
4. ôs os soioamr tk m fmrfeaa
press, `kwever tè no ﬌ erebde
erebde
os t`mt wot` m ioaotmry
press, yku dmbbkt use tè
ikiebtui kj ykur aegs
kr akwer fkny tk rmose tè
fmrfeaa. Ob m ioaotmry press,
tè press iktokb s`kuan fe
prkpeaaen kbay fy ykur upper
fkny strebgt`.

repetotokbs.
• Ex`mae ms yku pus` tè fmrfeaa
up.

JO^ FKN_ GUONE VKUBN 6.= | =5?
WKVCKU^ GAKTTMV_
IKUB^MOB DAOIFEV
T^MVÔBG \KTOÔKB
@og` \ambc
=. Fegob fy frobgobg ykur

rog`t cbee up tk ykur dèst
ms quodcay ms yku dmb. _kur
fmdc woaa bmturmaay febn kver
saog`tay, fut try tk ioboioze
tòs ms iud` ms pkssofae. Ot
èaps tk akkc strmog`t nkwb
obstemn kj mt ykur jeet, fut oj
yku been tk akkc mt ykur jeet
jkr fmambde t`mt os kcmy.
6. Nk bkt aet ykur rog`t tke rest
kb tè grkubn, oiienomteay
returb ykur rog`t jkkt mbn
soiuatmbekusay codc ykur aej
cbee up tk ykur dèst.
4. Ceep tòs ikveiebt gkobg.
Ot s`kuan jeea ms t`kug` yku
mre rubbobg wòae aembobg kb
ykur `mbns.

repetotokbs.
imbber mbn dkbtrmdt ykur
ykur
dkre t`rkug`kut.

JO^ FKN_ GUONE VKUBN 6.= | =:<
WKVCKU^ GAKTTMV_
BMVVKW GAUÊ FVONGE

T^MVÔBG \KTOÔKB
Amy wot` ykur upper fmdc mt tè enge
kj m febd`, wot` m nuifeaa pamden
feakw ykur òps mbn ykur `mbns
suppkrtobg tè nuiffeaa. _kur
òps s`kuan fe akweren tkwmrns tè
grkubn mbn ykur jeet pamden �riay
kb tè grkubn. _kur `mbns s`kuan
bkt fe suppkrtobg tè weog`t kj
tè nuiffeaa, fut hust ebsurobg tè
nuiffeaa nkes bkt rkaa k﬌ . _kur
gautes s`kuan fe femrobg tè weog`t kj
tè nuiffeaa t`rkug`kut tè w`kae
ikveiebt.
=. Fegob wot` m bmrrkw stmbde, wot`

ykur jeet mbn cbees tkgetèr.
6. Aoj ykur òps strmog`t k﬌ tè
grkubn. Obstemn kj soipay rmosobg
ykur gautes, obstemn, toat ykur òps
ob tkwmrns ykur feaay futtkb.
ôs woaa ebsure imxoiui gaute
mdtovmtokb.
4. \us` t`rkug` ykur èeas tk remaay
tmrget ykur gautes mbn pmuse jkr
m froej sedkbn mt tè pemc fejkre
returbobg tk tè stmrtobg pksotokb.

repetotokbs.
dkbtrmdt ykur gautes mt tè pemc kj
tè ikveiebt.

JO^ FKN_ GUONE VKUBN 6.= | =:=
WKVCKU^ GAKTTMV_
BMVVKW GAUÊ FVONGE

T^MVÔBG \KTOÔKB
Amy wot` ykur upper fmdc mt tè enge
kj m febd`, wot` m fmrfeaa pamden feakw
ykur òps mbn ykur `mbns suppkrtobg
tè fmrfeaa. _kur òps s`kuan fe akweren
tkwmrns tè grkubn mbn ykur jeet pamden
�riay kb tè grkubn.
@mbn pamdeiebt kb fmrfeaa8 Vog`t kutsone

ykur òps. _kur `mbns s`kuan bkt fe
suppkrtobg tè weog`t kj tè fmrfeaa, fut
hust ebsurobg tè fmrfeaa nkes bkt rkaa k﬌ .
_kur gautes s`kuan fe femrobg tè weog`t
kj tè fmrfeaa t`rkug`kut tè w`kae
ikveiebt. Ebsure tè fmrfeaa os pamden
evebay kb fkt` sones.
=. Fegob wot` m bmrrkw stmbde, wot` ykur

jeet mbn cbees tkgetèr.
6. Aoj ykur òps strmog`t k﬌ tè grkubn.
Obstemn kj soipay rmosobg ykur gautes,
obstemn, toat ykur òps ob tkwmrns
ykur feaay futtkb. ôs woaa ebsure
imxoiui gaute mdtovmtokb.
4. \us` t`rkug` ykur èeas tk remaay
tmrget ykur gautes mbn pmuse jkr m froej
sedkbn mt tè pemc fejkre returbobg tk

repetotokbs.
dkbtrmdt ykur gautes mt tè pemc kj tè
ikveiebt.

JO^ FKN_ GUONE VKUBN 6.= | =:6
WKVCKU^ GAKTTMV_
BMVVKW T]UM^
T^MVÔBG \KTOÔKB
Ttmbn wot` jeet aess t`mb s`kuaner
wont` mpmrt mbn m fmrfeaa restobg
mt tè fmse kj ykur bedc, wot` tè
fmrfeaa suppkrten fy ykur `mbns.

=. Fegob fy squmttobg fmdc ms

t`kug` yku mre sottobg ob m
d`mor.
6. Imobtmob mb uprog`t dèst sk
ykur fmdc nkes bkt dura kver.
4. Ttmbn jrki tè squmt pksotokb
fy pusòbg t`rkug` ykur
èeas, tèb squeeze ykur
gautes mt tè pemc.
>. Vepemt jkr stmten buifer kj

repetotokbs.
jrki tè squmt pksotokb.

JO^ FKN_ GUONE VKUBN 6.= | =:4
WKVCKU^ GAKTTMV_
KBE�MVI \UT@�U\
+ \AM^JKVI
T^MVÔBG \KTOÔKB
@og` \ambc kb m pamtjkri wot`
jeet kb tè grkubn.
=. Fegob fy akwerobg ykur

rog`t `mbn tk tè grkubn sk
ykur aej `mbn os stoaa kb tè
pamtjkri. \erjkri m pus`-up.
6. Frobg ykur rog`t `mbn fmdc
tk tè pamtjkri, tèb akwer
ykur aej `mbn tk tè grkubn
sk ykur aej `mbn os kb tè
grkubn mbn rog`t `mbn os kb
tè pamtjkri. \erjkri m pus`-
up.

repetotokbs.
• Ex`mae jkrdofay wèb yku
frobg ykurseaj up jrki tè
pus`-up.

WKVCKU^ GAKTTMV_
\UT@�U\ AEZEAT
T^MVÔBG \KTOÔKB
@og` \ambc kb m pamtjkri wot`
jeet kb tè grkubn.
=. Fegob fy perjkriobg mb
obdaobe pus`-up kb tè
pamtjkri.
6. êb, kbe mri mt m toie
mbn kbe jkkt mt m toie, wmac

fmdcwmrns tk wère ykur
`mbns mbn jeet mre kb tè
grkubn, mbn perjkri m pus`-
up.
4. Mjer yku perjkri m pus`-up
kb tè grkubn, wmac jkrwmrns
wot` ykur `mbns mbn jeet tk
frobg ykur `mbns fmdc tk m
òg` pambc kb tè pamtjkri.

repetotokbs.
frobg ykurseaj up jrki tè
pus`-up mbn dkbtrmdt ykur
dkre.

JO^ FKN_ GUONE VKUBN 6.= | =0<
WKVCKU^ GAKTTMV_
\UT@�U\ T\VOBG
T^MVÔBG \KTOÔKB
@og` \ambc
=. Jrki m òg` pambc, akwer ykur

fkny tk tè grkubn tèb pus`
ykurseaj up tk wère ykur
`mbns dkie ebtoreay k﬌ tè
grkubn mbn ceep ykur `mbns
pmrmaaea tk tè grkubn.
6. ^ry tk ceep ykur fmdc ms
strmog`t ms pkssofae nurobg tè
pus`-up sprobg.

repetotokbs.
imbber mbn ex`mae jkrdofay
ms yku perjkri emd` pus`-up.
• IKNOJODMÔKB8 Vegressokb
jrki \ayk \us`-Ups

JO^ FKN_ GUONE VKUBN 6.= | =0=
WKVCKU^ GAKTTMV_
VEZEVTE DVUBD@
T^MVÔBG \KTOÔKB
Amy kb tè grkubn wot` ykur mris
mt ykur emrs mbn jeet rmosen k﬌ tè
grkubn.
=. Fegob fy rmosobg ykur

tkrsk strmog`t up mbn
soiuatmbekusay frobg ykur
cbees tk ykur dèst.
6. Ceep ykur mris up mt ykur
emrs fut nk bkt use ykur mris
tk aoj ykur bedc ktèrwose
tòs dmb dmuse bedc strmob.

repetotokbs.
• Ex`mae ms yku aoj ykur tkrsk
mbn dkbtrmdt ykur dkre.

WKVCKU^ GAKTTMV_
VEZEVTE DVUBD@
�MTTOTÊN�
T^MVÔBG \KTOÔKB
Amy kb m pamtjkri wot` ykur mris
mt feòbn yku tk suppkrt ykur
weog`t mbn jeet rmosen k﬌ tè
grkubn.
=. Fegob fy pusòbg ykur tkrsk

strmog`t up wot` ykur `mbns,
mbn soiuatmbekusay frobg
ykur cbees tk ykur dèst.
6. @kan tòs pksotokb jkr m froej
sedkbn sk yku dmb dkbtmdt
ykur mfnkiobma iusdaes.

repetotokbs.
• Ex`mae ms yku aoj ykur tkrsk
mbn dkbtrmdt ykur dkre.

WKVCKU^ GAKTTMV_
TEMÊN FODE\ DUVA

T^MVÔBG \KTOÔKB
Tot ob m semt t`mt `ms m vertodma
fmdc suppkrt. @kan m nuiffeaa ob
emd` `mbn.
=. Fegob fy rmosobg fkt`

nuiffeaas up tk ykur
s`kuaners.
6. @kan tòs pksotokb jkr m froej
ikiebt mbn squeeze ykur
fodeps.
4. Takway returb tk tè stmrtobg
pksotokb.

repetotokbs.
• Ex`mae ms yku rmose tè
nuiffeaas up tk ykur
s`kuaners.

WKVCKU^ GAKTTMV_
TEMÊN T@KUANEV \VETT

T^MVÔBG \KTOÔKB
Tot ob m semt t`mt `ms m vertodma
fmdc suppkrt. @kan m nuiffeaa ob
emd` `mbn.
=. Fegob fy rmosobg fkt`

nuiffeaas up mbn ykur mris
mt m ?< negree mbgae wot` ykur
upper mris pmrmaaea tk tè
grkubn.
6. \us` tè nuiifeaas strmog`t
up mfkve ykur èmn. @kan tòs
pksotokb jkr m froej ikiebt
mbn squeeze ykur s`kuaner
iusdaes.
4. Takway returb tk tè stmrtobg
pksotokb.

repetotokbs.
• Ex`mae ms yku rmose tè
nuiffeaas up mfkve ykur
èmn.

WKVCKU^ GAKTTMV_
T@KUANEV \AMBC ^M\T
T^MVÔBG \KTOÔKB
@og` \ambc
=. Wòae ob m òg` pambc, tmp

ykur rog`t s`kuaner wot` ykur
aej `mbn.
6. Imobtmob m strmog`t fmdc
t`rkug`kut mbn ceep ykur
dkre ebgmgen.
4. Vepemt kb tè kppksote sone
mbn materbmte t`rkug`kut.

repetotokbs.
imbber mbn t`rkug`kut.

JO^ FKN_ GUONE VKUBN 6.= | =?<
WKVCKU^ GAKTTMV_
T@KUANEV \VETT
T^MVÔBG \KTOÔKB
mpmrt mbn nuiffeaas ob ykur
`mbns, restobg mt ykur sones.
=. Nk m s`kuaner press fy rmosobg

ykur mris up tk m ?< negree
mbgae.
6. êb, prkdeen tk pus` tè
nuiffeaas up mfkve ykur

èmn. _kur wrosts s`kuan
fe jmdobg mwmy jrki ykur
fkny. Dkbtrmdt ykur dkre mbn
s`kuaner iusdaes mt tè pemc
kj tè ikveiebt.

repetotokbs.
tè ikveiebt.

JO^ FKN_ GUONE VKUBN 6.= | 6=6
WKVCKU^ GAKTTMV_
T]UM^ + \UATE
T^MVÔBG \KTOÔKB
Ttmbn wot` jeet saog`tay woner
t`mb s`kuaner wont` mpmrt, mbn
m fmrfeaa pamden mt tè fmse kj
ykur bedc, `mbns suppkrtobg
tè fmrfeaa, kr ob jrkbt kj ykur
s`kuaners ob m jrkbt squmt
pksotokb.

s`kuaners, mbn ykur `mbns mre
evebay pamden kb emd` sone kj tè
fmr ms weaa.
=. Fegob puasobg tè squmt

pksotokb fy saog`tay rmosobg kut
kj m squmt, fut bkt dkipaeteay.
6. Mjer perjkriobg kbe puase,
stmbn up fy pusòbg t`rkug`
ykur èeas. Tqueeze ykur
gautes mt tè tkp.

repetotokbs.
jrki tè squmt.

WKVCKU^ GAKTTMV_
T]UM^ HUI\
T^MVÔBG \KTOÔKB
Tqumt
=. Jrki m squmt pksotokb, huip

strmog`t up mbn use ykur
`mbns tk prkpea yku.
6. Mt tè pemc kj tè huip,
squeeze ykur gautes.
4. Ambn skjay fmdc ob m squmt
pksotokb.
• Vepemt jkr tè stmten buifer

kj repetotokbs.
up.

JO^ FKN_ GUONE VKUBN 6.= | 6=>
WKVCKU^ GAKTTMV_
T]UM^ HUI\ + @KAN
T^MVÔBG \KTOÔKB
Tqumt

6. Mt tè pemc kj tè huip,
squeeze ykur gautes.
pksotokb mbn `kan jkr stmten
buifer kj sedkbns.
• Vepemt jkr tè stmten buifer

kj repetotokbs.
up.

WKVCKU^ GAKTTMV_
T]UM^ HUI\ + JEE^ CODC

+ \UATE
T^MVÔBG \KTOÔKB
Tqumt

6. Mt tè pemc kj tè huip, codc
ykur jeet tkgetèr.
pksotokb.
>. \uase tè squmt pksotokb jkr
stmten buifer kj puases.

repetotokbs.
up.

JO^ FKN_ GUONE VKUBN 6.= | 64=
WKVCKU^ GAKTTMV_
^@VEE�WM_ T]UM^
T^MVÔBG \KTOÔKB
Ttmbnobg wot` jeet woner t`mb
s`kuaner wont` mpmrt mbn tkes
pkobten saog`tay kutwmrn.
=. Jorst, perjkri m suik squmt

jkr stmten buifer kj reps.
6. Ttmbn, tèb perjkri m reguamr
squmt jkr stmten buifer kj
reps.
4. Ttmbn, tèb perjkri m
bmrrkw squmt wot` ykur jeet
dkipaeteay tkgetèr, jkr stmten
buifer kj reps.
• Ex`mae emd` toie yku stmbn

jrki m squmt. \us` t`rkug`
ykur èeas.

WKVCKU^ GAKTTMV_
^@VEE�WM_ T]UM^
T^MVÔBG \KTOÔKB

reps.
buifer kj reps.

ykur èeas.

WKVCKU^ GAKTTMV_
^@VEE�WM_ T]UM^
T^MVÔBG \KTOÔKB


reps.
buifer kj reps.

ykur èeas.

JO^ FKN_ GUONE VKUBN 6.= | 64>
WKVCKU^ GAKTTMV_
^KE VEMD@
T^MVÔBG \KTOÔKB
Amy kb tè grkubn `kanobg
m nuiffeaa mfkve ykur èmn
mbn ykur aegs strmog`t up,
perpebnoduamr tk tè �kkr.
=. Fegob fy rmosobg ykur tkrsk

strmog`t up, swobgobg tè
nuiffeaa kver ykur èmn tk
ieet wot` ykur jeet.
6. Tqueeze ykur dkre mt tè pemc,
tèb sakway returb tk tè
stmrtobg pksotokb. ^ry tk febn
ykur cbees ms aottae ms pkssofae.

repetotokbs.
• Ex`mae jkrdofay ms yku sot up.

WKVCKU^ GAKTTMV_
^VODE\ NO\
T^MVÔBG \KTOÔKB
\ut ykur `mbns kb m pamtjkri
feòbn yku mbn extebn ykur jeet
kut ob jrkbt kj yku. _kur fmdc
s`kuan fe pksotokben m jew obdès
mwmy jrki tè febd` tk imce
rkki jkr wèb yku nop nkwb.
=. Fegob akwerobg ykur fkny

ubtoa ykur upper mris jkri
m ?< negree mbgae. Ceep ykur
dèst kut mbn fmdc strmog`t.
6. Veturb fmdc up tk tè stmrtobg
pksotokb fy pusòbg wot` ykur
mris mbn trodep iusdaes.
Ceep ykur dèst kut.

repetotokbs.
• Ex`mae emd` toie yku pus`
ykurseaj up.

WKVCKU^ GAKTTMV_
Z �TO^ JAU^ÊV CODC
T^MVÔBG \KTOÔKB
Amy kb tè grkubn mbn rmose ykur
jeet k﬌ tè grkubn. Tuppkrt ykur
fkny kb ykur jkremris feòbn
yku.
=. Fegob fy rmosobg ykur aej aeg

mbn tèb oiienomteay swotd`
wot` ykur rog`t aeg.
6. Materbmte t`rkug`kut.

repetotokbs.
imbber t`rkug`kut.

JO^ FKN_ GUONE VKUBN 6.= | 64?
WKVCKU^ GAKTTMV_
Z �U\
T^MVÔBG \KTOÔKB
Amy kb tè grkubn mbn rmose ykur
jeet k﬌ tè grkubn. Tuppkrt ykur
fkny kb ykur jkremris feòbn
yku.
@mbn pamdeiebt8 T`kuaner wont`

mpmrt, pamden evebay kb emd` sone
kj tè fmr
=. Fegob fy rmosobg ykur aej aeg

mbn tèb oiienomteay swotd`
wot` ykur rog`t aeg.
6. Materbmte t`rkug`kut.

repetotokbs.
imbber t`rkug`kut.

JO^ FKN_ GUONE VKUBN 6.= | 6><
WKVCKU^ GAKTTMV_
WMACNKWB
T^MVÔBG \KTOÔKB
Ttmbn wot` jeet tkgetèr mbn mris
reamxen mt ykur sones.
=. Fegob fy febnobg mt ykur

wmost mbn ceepobg ykur cbees
ms strmog`t ms pkssofae.
6. \rkdeen tk wmac kut kb ykur
`mbns ubtoa yku mre ob m òg`
pambc.
4. Wmac fmdc up fy pusòbg k﬌
wot` ykur `mbns. Ceep ykur
cbees ms strmog`t ms pkssofae
t`rkug`kut, dkbtrmdtobg ykur
mfnkiobma iusdaes tk èap
pus` yku fmdc up.

repetotokbs.
imbber t`rkug`kut.

JO^ FKN_ GUONE VKUBN 6.= | 6>=
WKVCKU^ GAKTTMV_
WMACOBG AUBGE
T^MVÔBG \KTOÔKB
Ttmbn wot` jeet s`kuaner wont` mpmrt
mbn m fmrfeaa restobg kb tè jrkbt kj ykur
s`kuaners.
@mbn pamdeiebt kb fmrfeaa8 _ku dmb

pamde ykur `mbns ubner tè fmrfeaa,
`kwever paemse bkte ykur wrosts woaa fe
extebnen, ykur trodeps woaa fe pmrmaaea
tk tè �kkr mbn ykur �bgers woaa fe
suppkrtobg tè fmrfeaa. ê ktèr
materbmtove os tk drkss ykur mris kb tkp
kj tè fmrfeaa mbn suppkrt ot wot` emd`
`mbn `kanobg tè tkp kj tè fmrfeaa.
Wòdèver yku d`kkse, ebsure tè
fmrfeaa os evebay pamden kb fkt` sones.
=. Fegob fy steppobg jkrwmrn obtk m

aubge pksotokb mbn nrkppobg ykur
fmdc cbee. Fe sure ykur stmbde os
wone ebkug` sk ykur jrkbt cbee
nkes bkt pmss ykur jrkbt tke, fut
bkt tkk wone tk wère yku dmbbkt
ebgmge ykur gaute iusdaes.
6. Ttmbn jrki tè aubge mbn dkbtobue
wmacobg jkrwmrn obtk mbktèr aubge.

repetotokbs.
• Ex`mae jkrdofay ms yku stmbn up
jrki tè aubge.

JO^ FKN_ GUONE VKUBN 6.= | 6>6
WKVCKU^ GAKTTMV_
WOBNT@OEAN AEG VMOTE
T^MVÔBG \KTOÔKB
Aemb fmdc tk wère ykur mris mre
suppkrtobg ykur upper fkny, jeet
stretdèn kut ob jrkbt kj yku.
=. Vmose ykur aegs mbn akwer

tèi tk tè aej. Ceep ykur
cbees strmog`t mbn jeet
tkgetèr t`rkug`kut. ôs woaa
requore yku tk twost ykur tkrsk
m fot sk ceep ykur dkre tog`t.
6. Frobg ykur aegs strmog`t up
mbn tèb kver tk tè rog`t.

repetotokbs, materbmtobg sones
t`rkug`kut.
imbber t`rkug`kut.

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VKUBN 6.

^os fkkc os bkt obtebnen ms m sufstotu

^e objkrimtokb ob t`os fkkc os iembt tk suppaeie

Mrtwkrc Oaaustrmtokbs Dkpyrog`t © 6<=7 fy T`utterstkdc

Fkkc Nesogb mbn \rknudtokb fy Ttejmb Mbnersub

\`ktkgrmp`y fy Hmaosm Imroe mbn Audm Espksotk

Wrotteb fy Mbbm Zodtkrom, BMTI Derto �en \erskbma ^rmober

Dkpyrog`t © 6<=7 \mrmikubt Aojestyae, AAD. Maa rog`ts reserven.

\repmren exdausoveay jkr d`mkhmsLgimoa.dki

\repmren exdausoveay jkr d`mkhmsLgimoa.dki

Weadkie tk t`e Jot Fkny

\repmren exdausoveay jkr d`mkhmsLgimoa.dki

Ms ikst kj yku cbkw, O dmie jrki m fmdcgrkubn kj emtobg exdausoveay

Ob t`e fegobbobg, O wms truay fm﬎en ms tk w`y m ykubg 6<-skiet`obg

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

6 ^mce t`e podture ob bmturma subaog`t wot` bk s`mnkws

4 Wemr s`krts/ubnerwemr/focobo fkttkis mbn m spkrts frm kr focobo tkp

> Veamx ykur fkny mbn stmbn strmog`t FKBUT T^E\

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

FKN_ JM^ \EVDEB^MGE ^ET^

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

JFG VKUBN 6.=

IKBNM_ ^@UVTNM_ TM^UVNM_ ^_\ET KJ DMVNOK

AEGT FMDC ^K^MA

_ DMVNOK IOTT

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

T]UM^T8 Ob`mae ms yku

\rkper fremt`obg nurobg dmrnok os no﬌ erebt sobde t`ere os bk kbe �emsoer� kr

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

FVEM^@OBG NK‟T MBN

NKB‟^ fremt`obg. _ku dmb mask msc

D@ET^ FVEM^@OBG \amde kbe `mbn kb ykur d`est

Jkdus kb ykur tuiiy rosobg

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

@KW ^K EPEVDOTE WO^@

CEE\ _KUV FMDC T^VMOG@^

^rkug`kut vortumaay every ikveiebt, yku woaa been tk imobtmob m strmog`t

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

NUIFFEAA VKWT NUIFFEAA VKWT

NUIFFEAA VKWT NUIFFEAA VKWT

KBE MVI FODE\ DUVA KBE MVI FODE\ DUVA

FODE\ DUVA FODE\ DUVA

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

6. ^ET^KT^EVKBE NON _KU CBKW;

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

Tk `kw nk yku ceep dkrtoska akw � Imobay fy ceepobg stress tk m ioboiui,

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

W`mt os resostmbde trmobobg;

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

W`eb nk O been tk prkgress iy wkrckuts;

W`eb nk O been tk regress iy wkrckuts;

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

JFG VKUBN 6.=

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom

JKMI VKAAOBG JKMI VKAAOBG ^O\T

• Jkmi rkaa kb m reguamr fmsos

JKMI VKAAOBG @KW ^K

\repmren exdausoveay jkr d`mkhmsLgimoa.dki ^rmbsmdtokb8 <<=:==<504 Lmbbmvodtkrom