3¼ \ri`rnkn me Ekn`recdkebti 
CZDNBMI BI_IS HÎJD]IS

Knterdna me irdebtnàãi
Kimeai me Cnrmîpdi
 

Iaî, sefn jek vdbmi!

Se vicæ estî nqud ä pirque resiaver dbdcdnr ukn

bivn vdmn, ukn bivn cnkdbhnmn ruki ì nadkebtnàãi
cibscdebte e snumîvea. Sefn jek vdbmi! _nkis
dbdcdnr99
I mesnodi tek n oubàãi me te `udnr bi mdn n mdn
cik ijfetdvi me estnjeaecer ukn ritdbn nadkebtnr
snumîvea. Bãi ä mdetn e sdk hîjdti me vdmn
snumîvea. 
\nrn dssi ä precdsi re-ir`nbdznr seu ir`nbdski,
cik nadkebtis e butrdebtes nmequnmis e
pitebcdnadznbmi n rekiàãi me tixdbns peai
ir`nbdski cik nfumn me nadkebtis cik oubàões
nbtdixdmnbtes.

N_DSI AE@NA

I \riticiai pissud odbnadmnme excausdvnkebte

dboirkntdvn e BÃI sujstdtud n cibsuatn
renadznmn pir butrdcdibdstn e/iu kämdci e is
resuatnmis pimek vnrdnr me pessin pnrn
pessin.
 

MUZNB]E I MESNODI

Cibsukn jnstnbte î`un

Nadkebte-se mevn`nr, cudmnmi cik sun
knstd`nàãi!
_icæ pime nukebtnr i cibsuki me nadkebtis
oibtes me `irmurns jins, ciki nzedte me iadvn,
iaen`dbisns, njncnte, adbhnàn bi seu mdn-n-mdn7 e
mnr preoeræbcdn n prepnris nssnmis, cizdmis,
reoi`nmis iu `reahnmis.
_nrde ns cnrbes bi seu mdn-n-mdn, ebtre `nmi,
ornb`i, pedxe e pirci.
Esciahn is cirtes me cnrbe kn`rn, que sãi
nqueaes que bãi requerek rekiàãi me `irmurn,
ciki6 pntdbhi, köscuai, kdiai mn pnaetn,
pedxdbhi, cixãi kiae.
  Exercdtnr-se 3 vezes pir seknbn ä i dmena, cik
irdebtnàãi priodssdibna
Bãi ä perkdtdmi ouknr
Bãi ä perkdtdmi usi me jejdmn nacióadcn
 

IZDEB]NÀÃI ME CNZMÎ\DI
Cnoä mn knbhã6 ni ncirmnr
Cnoä sek nàöcnr iu cik nmiànbte
Ivis kexdmis cik nzedte, tiknte e snasdbhn
> ontdn me keaãi

Anbche mn knbhã6
= cnstnbhns iu : ciaheres me sipn me nkebmidk

Nakiài6
Snanmn crun n vibtnme
> pritedbn6 pedxe, ornb`i, cnrbe jivdbn, pirci iu ivi
  Ipàãi ve`etnrdnbn6 `rãi me jdci
> Ncikpnbhnkebti6 chuchu, vn`ek, jróciads, njijrdbhn verme, ciuve reoi`nmn,
repiahi iu ciuve oair.
> orutn cëtrdcn
Ijservnàãi6 utdadznr > ciaher me sipn me nzedte me iadvn extrn vdr`ek pnrn snanmn.

Anbche mn tnrme
Snanmn me orutns + >/: cipi me Di`u
Di`urte
rte bnturna + > ciaher me sipn me `rnbian sek
nàöcnr

 Fnbtnr
Snanmn me oiahns ì vibtnme tekpernmi cik nzedte e > ciaher me sekebte me chdn
> piràãi me pritedbn (ivi, ornb`i iu quedfi)
> ncikpnbhnkebti6 : ae`ukes (njijrdbhn, chuchu, qudnji, vn`ek, jróciads)

Sijrekesn6 > knàã

Cedn
Chî me cnvnadbhn cik piucn cnbean - > xëcnrn
Jdscidti me piavdahi seci - = ubdmnmes me pnadti

Ijservnàões6
Zemuzdr n qunbtdmnme me óaei bi prepnri. Iptnr cik nssnr, `reahnr
iu cizdmis bi vnpir.
\repnre prntis ciairdmis e jek vnrdnmis
Njuse me cejian, chedri verme, chdkdchurd, irä`nbi, knbferdcãi,
pdkebtns
 

I\ÀÕES
\ZÄ ]ZEDBI E
\ÓS ]ZEDBI
 Iaî!!
 

_icæ terî n se`udr ipàões me

anbches prä tredbi e pós tredbi.
_erdodque i hirîrdi que vicæ renadzn
seu tredbi.
Cibsdmere 3< kdbutis pnrn renadznr
i prä tredbi.

I pós tredbi meverî ser cibsukdmi

dkemdnti ni tärkdbi mn ntdvdmnme.
Aekjrnbmi que estns irdebtnàões
vdsnk tredbis me ntä ?< kdbutis.
Cnsi vicæ renadzn tredbis superdires
n este tekpi, ebtre ek cibtnti vdn
whntsnpp pnrn irdebtnàãi
dbmdvdmuna.
 

\ZÄ ]ZEDBI
>. Ikeaete cik ve`etnds (cebiurn, chuchu, pdkebtãi, cejian, jróciads)

:.  Crepdicn ( > ivi + : ciaheres me piavdahi) cik quedfi iu ornb`i

3. \nbquecn ( > ivi + > ciaher me creke me aedte + : ciaheres me nvedn)

=.  > jnbnbn + > knàã + > ciaher me pnstn me nkebmidk + > ciaher me uvn

pnssn

5.  Jiadbhi oubcdibn ( > ivi + > ciaher me onrdbhn me nvedn + > ciaher me

cncnu+ aedte). Kdsture e nssnr ek kdcriibmns pir : kdbutis.

?. Aedte jntdmi cik : orutns + > ciaher me nvedn + > cnstnbhn

0. Di`urte bnturna + > ciaher me nvedn + > ciaher me `eaädn mdet

8. Snbchdche bnturn ( > ontdn me pãi dbte`rna + > ontdn me quedfi + naonce e

tiknte) + > cipi me suci me uvn dbte`rna

4. Suci me uvn dbte`rna + > jnbnbn cik nvedn

><. Snanmn me orutns cik > ciaher me aedte bdbhi + > ciaher me sekebte me
chdn
 

\ós ]redbi
>. Ikeaete cik quedfi kdbns

:. Snbchdche bnturna (: ontdns me pãi dbte`rna cik ntuk, naonce e

tiknte)

3. Di`urte cik orutns e `rnbian

=. \ãi ornbcæs cik cnrbe e Suci me orutn bnturna

5. Snanmn me ae`ukes + : ivis cizdmis

?. Suci me uvn dbte`rna

0. Aedte jntdmi cik jnbnbn, knàã e knkãi e nvedn

8. : kemdmns me whey pritedb

4. > Di`urte Ti\ri >5 iu :<`r me pritedbn

><. Suci me anrnbfn puri + : ontdns me quedfi

 Adstn me sujstdtudàãi mis nadkebtis