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Koauepsa~ He Mor n p o ~ 3 ~ e Bcem~ m 3 T O m . TpaHCnopTMpOBaTb H npKMeH5ITb. saxe rn - - - - Cn~afi npeKpaUIeHW3 <<CaMOpa3BHTHR*-02 MaTePUM ~3 H e m ~ o W npwmr-ra .m Onapm. @t?p~eHT TO npeme B c e m 6eno~. o K p y x a m m a r r u c r y c m m3HUB. COBepUIeHCTBOBaTbCII. CaMOBOCnpOH3BOA5IUIUMUC5l. TO c n o m e k w a F I ~ ~ ~ K o B o . lTOCKOnbKy B UX COCTaBe HJLSI ~ O T O C W H H Te~MOT~~ no 6 b m xnopo@ma cnomom ~ a r ~ a j i .J I H ~ H . W < ( ~ P M O ~ P ~ C Tee M* npOCTO Heme. ~ - rues. ~ I T ~H K eX .a 6 b m a ewe 4yMHaFI' m m a f i l r r a r r T e x H o n o r m no w c n o n b 3 0 CHcTeMax. T&. MOI'JCH 6b1Tb CPa3Y P e I I P O ~ H P Y I O U M T. npuuen K ~awrm. - H ~ Y HK e s ~ ~ a HH e ~ O A H O ~ Onpwuepa. X U B O e M o r n 0 6b1Tb p e n p o n y l l a p y I o r u u M c r r . Yem@epmoe:OUeHHM BO3MOXHOCTb ~ B O J I ~ O U MM WB b I X OPraHM3MOB. ~~ nOCKOnbKY 3 n e c b o n y c K a m c H saxaefirrrrie x-anb~ npoxomseam M a w PHI4 B CBOeM Pa3BCITHH A 0 TaKOrO COCTOIIHMII. BOT B T O P O ~y n 0 6 ~ b 1 C i cnwafi AJM n p e K p a u e H H f i ocaMOpa3BtrrWI% X H B OMaTeptIH ~ A3 H e m B 0 f i . HO H O ~ ~ C ~ I W Iem W Tpa3BHTUe. C ~ ~ W ~ Ha H MRHSBeCTHO. owee. C n e n o ~ a ~ e n b H o H. KaK cnoc06HOCT~ KC ~ M O B O C ~ ~ O H TO ~ H Be y ~n a ~q H ~ a~ x <cHapHarrIIn .o p r a m e c ~ o m c o e n u H e H u r r pac~ennfi. c W O ClYCTKki. B U K O J I ~ I ~ ~ HpH~ H . C n e n o s a ~ e n b ~ ~ o . T ~ ~0 HTOM. ee H W O MIpOH3BOnIITb>>. 6e3 H e e s a p o m ~ a s l r r ~ e cC lr ~ ~ C T K)H IUIBO~ BeLuecTBa H e ~ ~ I J I6 H b 1 3aUUUIeHHbIMK OT ~ e f i C T B m YlTOMIIHyTbIX BblUIe @~KTOPOB. H ~ p m yn06~b1fi - A. B e u e C T R p a 3 H O r O ~anw6paH C B O ~ ~ C TB OT MOHOB no K P ~ I T H ~ IM X o n e K y n . suHa 6e~manomm cpena. - KpoMe o y ~ ~ 0 fM i *~ M ~ P ~ H W ~H I . . YTO H a KIKOM-TO 3 T a n e TaKOrO <<CaMOPa3BHTU%* m B 0 f i M a T e p H H 1 1 3H~XMBO ~~ eH ~ 36eXHO AOJlXeH 6 b I n Ha'IaTbCR npOUeCC paClla. kI BHOBb MbI BUlIHM. HWHM 6b111tl CTpYKBaHHK) 3 ~ e p l T i H B O C O ~ ee H ~B I b1 ~ p a 6 a ~ b l B a ~ bHaKalUIHBaTb. H ) ' X H 1 6 b I n a UYMHaFI ~ 1 x 4 6 PaHaD. H e o 6 x o n u ~ b XBJUEKII 1~ Tame npwcyrcTBHe ~ e ~ o Cf Hi CT~M~ yIr r p a a r r e H m ~ c e fT iemono- Bmopoe: OUeHHM p e m H 0 m 0 6 p a 3 0 ~ a ~ l U Hi C y u e m O BaHHR M ~ M ~ P ~ H ~ I . Tpembe: oueptXAbHOCTb OHepTe7H'leCKOIO 06ecneq e H m pass~~kf~oros ~ e p r w *T . 'lT06b1 ~3 3pe~AHOKI'I~TO~HOI'O XUBOl-0 OpraHM3Ma llpO113OIJJeJl MHO- . T Y P ~C~~. TO peamciii B Koa: UepBaTe H ~ O ~ X O ~ H6M bm O o IIpUCyrcTBIle KpJTIHbIX MOneKYJUIpHblX ~ ~ O K O B H . K CKa3aHHOMy.Ik3 C J I O ~ b l X MOJIeKyJI H a 6onee npOCTbIe. UJIH KOaUePBaTbI. n o n b r r K a BbrnaTb X e n a e M o e 3a neficr~~Tem~oe. B e w e C T B a AOnUKHbI 6 b ~ H lIpHfiTH B PaBHOBeCHe C 0 ~ p ~ a I O I U eEiX f i cpen0fi ( B C ~ O M HkIM 2-e H a s a l l 0 T ~ P M o ~ u H E ~ M H K U )BOT . I coI x p a H e H w I HOB^ M o n e K y n m ~ o m B e u e c T s a H e m e oxPaHATHIbHbIe Q a K T o p b l nOJDKHb1 6bIJIH YCJIOXU-MTbCII. H a n p w M e p ~o~opocnefi. . H B a R MaTepHII H e MOrJIa ~ ~ O # THH H OAHOH 3 YKa3iLHHbIX BbIllIe HaYaTIbHbIX 3TallOB CaMOPa3BHTMII B H a n p a B n e H m maom.re~-~~ro. ~ H ~ O ~ X O ~ H M O ~ ~ c o B e p u e H m o s a H m ~ C ~ ~ C T KX OU B~HH~. A r n a B H o e TO. KaK L-BBecnrO. n p o B o m B 50-e romr s K c n e p H M e m 1 no co3namro ycrro~u#c a M o 3 a p o m n e H m ~ S H B H na6opaTOPUH. QC HT~ pR y I c r y p a C MHOrHMH MeXaH113MaMA T p a H C n O p T a <(sepesce611. OIIO3HaIOmW H lTPOnYCKalOUillI OAHM KOMnOHeHTbI s~yrpa K o a u e p s a T a n sbinycmmuasr HeHy>KHbIe B o ~ p y x a - AO~~BHM mw10 cpeny. H e Bb1AeP)IUIBaeT H M K ~ K O KPMXKW.M. caM aKa4em. BOT nep~blfi ~ ~ 0 6 ~ bC J l " 4 1 a f i f i n0mOrO H ~ C ~ O B O p m o r u n p e r c p a m e H m u c a M o p a 3 s m b m ~ o f Ma-repuu i H H~XUBO Ha ~ CaMOM ~ HaqUbHOM E Y E N I e . YTO M e ~ 6 p a KneTKI4 ~ a 3n) H e npocm ~ e x a ~ w q e c ~ pa3nen ~ i f i cpen. Befib CWCTKH *HaKanJTHBaJIM 3 H e p r H l o M M W e C W M ITyTeM*. COJIH~WYIO 3 H e p r k l I 0 KOaLlepBaTbI n p 0 m H e MOrJIH noIYlOLUaTb. 9 T O CaMO3apOXHeHHR XM3HU HOBbIe B e w e C T B a AOJDKHbI 6b1 BCe BpeMR H U e n e H a n p a m e H H o ycnoxmnca. eCnH A w e AOll)'CTHTb B03MOXHOCTb UX 0 6 p a 3 0 ~ a ~ k i X . L[TO yxe c a M a M e ~ 6 p a ~ a TO nponym xm~enerr~enbHOCTH KJTeTKM.y x H a 6ma H e TTpOCIY) ~ e ~ 6 p KaK a ~ HeKaR a IUIeHKa.w H M e P @t?pMemB. C B R ~ ~ H HCO3~~ e p r ~ e9~06b1 k.e. H e TOJIbKO 3aUIHTHTb 4CryCTOK XH3HM*. o T c y n m m e Temonorucl sb1pa6mJUi M H p U M e H e H m U Y M H O ~3HePrkiHb. npHWlHa OTCyTCTBUe ~ e ~ 6 p a ~ cnoco6~ofi b 1 . a OH npoAylcr m ~ b opra~ x IiU3MOB.Ha r r O M CaM03aPOXUleHHe m 3 H H KaK lTPMHUWnHaJlbH0 HOBOrO COCTOIIHUII MaTepHM MOXHO CWfKiTb 3aKOWeHHbIM.

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T. KOTOP~A H e B c e r n a n o n B n a c T H a rlenoBer<y J I U ~ H O . BbI3blBaiOUJTO noJIOXHTeJlbHbIe 3MOUUU. CKOpPeKTUPOBaTb A ~ R T ~ J I ~ H o c T ~ H ~ ~ B H OCHCTeMbI. KOTOPbIe B03HUKaK)T H e TOJlbKO B ~ P O U ~ B O A C T B ~ H HHO O~~. y ~ CaMO e H 3 M e H e H U e B U n a neRTeJIbHOCTH Cn)'XUT OTAbIXOM AJlR CHCTeM O p r a H U 3 M a . YMeHMe COWTaTb JlMrHbIe U o6ueCTBeHHbIe I I O T ~ ~ ~ H O C B TH CBO& JIeRTeJIbHOcTU ~eo6xoAtlMOe yCJlOBMe llpeAOTBpalLIeHAR CTpeCCOBblx CMTJ'~UH#. O ~ ~ He~anoe 3 H a S e H H e B YMeHbUIeHHU 3MOUUOHaJIbHOIY) H a n p R m e H w r UMeeT AOCTUXeHkie Ka>KnbIM P ~ ~ O T H H K O M BbIc o K o r o npo@ecc~o~anw3~a. ZIT0 B XOP o m e M HaCTpoeHHU. ~ C T ~ C T B ~ H H O COCTOIIHMIO M~ TOPMOXeHHR UHC. A c a M Y e n o B e K MOXeT JIM OH HCnpaBUTb. O ~ p H u a T W I b H b l e3MOUHW H CTpeCCbl 9aUe B03HUKaK)T Y JIHU. i npHeMOB paccna6ne~m H H a n p H X e W MyCKJVfaTypbI. C H ~ O ~ X O . u e H m e c m npasun no n o m e p m H M m C I W I nna. H3AaBHa n p U B n e K U a BHUMaHHe nronefi. TeMnepaTypa o p r a ~ a 3 ~ ar )w . l l e p e K n r O l i H T b BHMMaHHe 9eJIOBeKa H a neRTeJIbHOCTb. &O ~ b l 6 0 p np0@ e c c ~ u . O~HOW 213 ITOJIJYHBUKX ILIHPOKYIO H3BeCTHOCTb CMCT~M c a M o p e r y m n p i u rranrreTcR Rora. q T 0 HClTOnHHTenH H e HMeIOT H W HblX SHIHAW W OllblTa. em c B o e s p e MeHHOCTb. T~. p a 3 6 p a c b 1 ~ a ~ ) ~ CBOe w x BHMMaHUe. nb1TaIOUMXCR A e n a T b HeCKOJlbKO A e n OJIHOBpeMeHHO. Ee @~suonoruliec~oti UClTOnb3OBaHMe ~ b 1 U I e 9 ~ 0 fCUCTeMbI. CHU)KaeT BeK O H @ J I H K T H ~ ~ CWT'~IL(U#. COB~~M~ CH H CE H M~ a R CaMOp~~JM~UH ayr0reHHaA TpeHUpOBKa o ~ M . q e n o ~0 e6 ~~ 3 a C9UTaTbCFI ~ C o~I~~CTB~HH~ peaJIMIIMH. 0606me~ue~ T H X~ a 6 n l o n e ~ npwseno ~# K co3na~1. n1060~ CJYyYae OTAbIX AOJTXeH A a T b 3MOUHOHaJIbHYIO PaJpHAKY. 3aHUMaWlUHMCII YHCTO M H T e N e K T'JVlb~ofi LIeFITeJlbHOCTbIO.1~) P ~ ~ B M T CHCTeMbI O ~ ~b1~aTeJIbH0f rUMHaCTMKH.nm6osb K CBOeMy A e n Y u 3 H a ~ u e ero. nyru npenynpexaetim c T p e c c a ~ ~ B H C H OT T O~CT~HOBKH. B T e W H U e BeKOB OnbITHblM n y T e M 6 b ~ yCTaHOBJIeHa a CBR3b M e m y MyCKynbHbIMM nBWKeHHRMH. Bce MbI 3 H a e M . petYlIUpOBaHWl BereTaTUBHbIX @J'HKIJJ~# @ ~ I ~ T ~ J I ~ H o cAbIXaHWe. i B o n e B o n . X e c T a M u MMMMKe BO MHOrUX CJlyYillD( MOXHO OnpeAeJIUTb 3MOUMOHanbHoe Coc~oaHHe YenoBeKa. B O ~ A ~ ~ ~ C TH BaW 3MOqHOHaJlbHO-BereTaTUBHbIe @J'HK~UH H ~ P B H O # CHCTeMbI.a rrpu H e n p I . llerroBeK paccna6me~ M ~ I W ~ I . KOT o p o e npmOnI-fT K n B y M p e 3 y n b T a T a M : YMeHbUIeHUK) 3MOw f O H S U l b ~ 0 f iH a I I p R X e H H O c I u U n0JIIY)TOBKe O p r a H U 3 M a KO CHY. H e MOIYT CBOeBpeMeHHO lTPUHIITb IlpaBUJlbHOe p e W e H H e . KOTOPO# X U B e T A pa60~aer senoeeK.MOXHOCT~o ~ ' ~ ~ K T M B H OUeHUBaTb O C W a U M K ) . MCllblTbIBtW yAOBJIeTBOpeHHe. p e m M a T p y n a u m a b r x a . ' I T 0 MOXHO O ~ H ~ P Y > K U T ~ c p a s H n T e n b H o n e r K o n p H ~ a 6 n r o n e ~ u no u . 3 CBII3b M e w MbIUe9HbIMM U HePBHblMM CU- - OCHOBOZ~ IIBJIIIeTCR ~a~6one nona~nu~ofi e nna wrrr B - - - - 32 .4OJlXeH 6 b 1 ~ b aKTABHb1M. K o m p b I e 3 a W C T y l O H Bbl3bIBaiOT B3pbIB 3 ~ 0 q ~ f i . B03MOXHOCTb LLRR W n O BeKa c ~ M O C T O ! ~ T ~ X ~ KOPPeKTHPOBaTb HO CBOe 3M04HOHaJIbHO nCHXUqeCKOe COCTOIIHHe. K y n b T y p a ~ s a a ~ o o ~ ~ o m e HUfi C OKp)DKaIOIl[UMH.e. ycmwii ~ J M Gnara B c e x nwneR. H ~ ~ I T O B c@epe. ~ U M O C TKOnneKTHBHbIX ~H. IMM OKpY)l(aIOIl[UMU er0. MHMUKOR M 3MOUMOHanbHbIM COCTORHUeM. pe6ye n~ o ~ b l m e ~ ~ @H3UlrecKofi o f i fleIITenbHOCTH BO Bpehlrr OTAblXa. C I T O C O ~lTPOBeneHHII. ~ H H X IIOJIOXUTWIbHbIe ~T CTOpOHbI APYMmLWK A n 0 3 B Q T U I e T AOCIUZIb BOCCXiHORlIeHHH llCUXUyec~ofi P e m HePBHbM M @ H ~ w o J I o T ~ ~ c I C U XITPOUeCCOB. A U ~ T ~ I . a o n p e n e n R e T c s I B H e u H u M u YCJIOBU~IMU. X Benywm K nOlDBneHHW OTpHUaTenbHblX SMOUUW W CTpeCCy. A p ~ e H H m TpeHHpOBKa. KOTOPaR COllPOBO>KAaeTCII rHllOKMH~~H~ YTO ~I~ . T-e. O ~ H ~3 O onpexemmuax ~ CTOPOH a y T o T p e H n H r a RBn r r e T c a B o n e B o e paccna6ne~ue M b r m q (pena~caqm). a &l'III 3TOrO OTnbIX . B a x e ~ xapawep o T n b r x a . G IlOnrOTORHTb c e 6 ~ K TlPeOAOneHHH) pomfi~mbB03HHKHOBeHWl c r p e c c O B b r X C W ~ U U ~ ?KOH~YHO. ynpasneaaa. OTD~IX H 6e3nenbe HeCOBMeCTHMbI. H ~ I ~ I n p H 3TOM 6onb~10e 3HaVeH H e UMeeT M3MeHeHHe O ~ C T ~ H O B K U B. P a H e e H a n P R X e H H b l M . E ~ T ~ c ~ paccna6ne~ue ~ H H o ~ MbIlUU 0 6 6 1 ~ Bbl3bIBaeTCII ~0 nOnO>Kt[TeJlbHbI~ki SMOUHRMH. O ~ ~ ~ K T H B OUeHMBaTb HO o~~~.~~HoBKY. OTAbIx a . i m b t x HanpRrae~h . MOXeT. A p y r u e BO~MO>KHOCTH 06ec11ermbOTCJTCTBUe KOH@JIHKTOB C OKpyxammum n 1 0 n b M U lT0 BOnpOCaM HeIIpMHUHnUaJlbHblM. O C O ~ ~ H 3H T 0O OTHOCUTCII K nlOnRM. BO ~ 3 6 e x a ~ u Me U f l H U R XpOHMlieCKUX CTpeCCOB ~ e o 6 XOnHM ~ ~ o J I H o ~ ~ H OTnbIX. H ~ ~ ~ HA e nK o no a A m B pa6oTe BO3HHKaWT nOTOMy.

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E l U b ~ e n p o n y K T b 1 B MX CaMOM C B e X e M BWW. YcuJ~MR. B f l l T 0 ~ l . u e n b H o e s e p ~ o . rile aO3b1. J ~ M C T O B O I~ V~ p q M q e . q T O OTHHMaeT C O n b A caxap. a n ~ o r o n b ~ b ~ HanUTKOB M K Y ~ ~ H M BnOJIOBMHy ~ ) C H U X a e T PMCK 3a6oneB a H m PaKOM.rewe 3 ~ rpynnb~ 3 OBOUI~Z~ AJIR n p o @ w r a m m p a K o s b D t 3 a 6 o n e s a ~ ~ f BCR i.r~ H conu. Benb OHM eCTb IlOqTM B O M n P O ~ C. n o n x e H c b e n a T b B cyrm H e M e r i e e 100 r p a M M o B x e n ~ 0 .CIYIHOB~CII y c T a rle JTblM. Ecnu HY)I(Ha CnaAOCTb. n U T a H M e OpraHM3yeTCR H a W H O M ecTeCTBeHHbIX np0fiYKT0B QPYKT~I. ~ ~ T ~ C ~ CnWKWMU 0 COBMECTMMOCTH llP0. TO H e e U I b TbI BCe nOnpR&>. OpeXM. O T M e p e H b I C ~ M nptrponofi. O ~ O c o 6 b 1 f i w H T e p e c B M u p e ceronax K rpynne xen~o-sen e H b I x o~orueii nepuy. OHM ynpuaro-r B K y c o s b r e K a q e c r B a mca u n e n a r o T er0 6onee H a T y p U b H b I M . s ~ o erne 6onbrue H a p y r u a e T n s u e B a p e H M e . ~ ~ U M HMKaHTHbIe H. p b 1 6 e u n T u u c nonaii~e H e conb. Eqe n p e ~ ~ e p ~ ~ spay c m f uenbc i O~OCHOBU H ~ O ~ X O 4OCTb c o 6 m n e ~ m 3TMX IlpaBMJI O C O ~ ~ H H O C T R M@ MH ~ U O JIUIUM m e B a p e H w r : d I e p e ~ e r n u B a m i B e xenynKe B e u e m . BlTaAaeT B n 0 X M e J I b e . K a K W C a X a p lTpMBJIer<amT K. rlepe3 HeC K O ~ L K Og a c o B M C L I ~ ~ HO ~ ~ T . lleih-e s a f i H a . r r y r a m c 60nPOCT~IQ. k I c m s m ~3 ~ H W KO@~W. K ~ M K caxap. 5. CTaHeT Pam-TeJIbHbIM K y H e r 0 nORBMTCR rOnOBHaR 6onb. O C O ~ ~ H HeCIM: O qenOBeK BbInbeT HaTOUaK. OH yno~pe6n m eue omy l r a m e r K y KO@ . n o B e K .B e n e T K ~ ~ ~ H H B ~ H MUM M I O M B KOHeqHOM .LTI~IIH# B n H L U e B a ~ W W n b H b 1 f iT P I K T . ITepUnJIe. m3m ( n q e 6 n e ~ u e mca. 2.4 KOHTpOneM I T p a B W n a c T B a . OBOUM. Bapm o ~ o ~ u eHf a i napy. . Korna qepe3 napy s a c o B yposem ~ o @ e m ynasm.~ O ~ T B ~ KI~ C M O M6 n w a . n o K a o m H e n p ~ o 6 p e ~ y r n b I w H o r o usera (HO coxpaww sanax n xpycr) . n o M a U r H R R n T M q a . OHM AOCraTOYHO W e K B a T H b I e 3aMeHUTeJlM K O @ ~ .i ~ n p O M 3 B O n m O H H o T ~ ~ ~ J I 3 ~T O Ha M ~ rpyInlb1 0 ~ 0 L U k f i HaXOnMTCR n0. I K@em ~o36ymA a r o r U e e cpenmo. %UT KOMnOHeHT.QYKTOB npo6ne~a COBMeCTUMOCTIl ITPOAYKTOB B C e r A a 6 b m a B U e H T p e BHMMIHMX AMeTOJIOTOB.3 e n e ~ o~oueii. n e p e s a p e ~ ~ b xe ~e OBOLUM H e TOJlbKO TepRIQT n M T a T W b H b I e BeLUeCTBa. TWMKCK~R rqnpocrb rnacm: *Ecn~ A O p O X H W b 3 m p O B b e M . - 54 .K MHCY. Ms6erati~e y n o ~ p e 6 n e ~ l caxapa . M M H e p U a M H . B O C ~ O J I ~ ~ Y (PpyKT030#. C M ~ ~ M U M H C K TO'IKM O~ - - O~~ - @ p y ~ c r a M W . m ~ Be.W O M 0 6 6 1 9 ~ b 1 f iWfi. kI H e 3 a 6 b m a h 0 apymax. KOTOPbIe BbI 3 a T p a T M T e n o M a H a n p t l r o T o a n e H u e coyco~ w c a n a T o B 6e3 c o n H H caxapa. b~ 3. n Y q U l e noo6me OTKa3aTbCR OT KOHCePBMPOBaHHbIX nPOnyKTOB.KO@~MHOM HaCbIUeH m P R w& w o K o n a n w c o n o s b i e H a n m i a .K ~ P O T M H a . ~ K O ~ O @epJ I ~ M ~ H T H ~ H P Ynuuy. I I p w e p m B a f i ~ e c b ec~eme~~ Bo ~ iI iC O K O Y ~ ~ ~ ~ O ~ H cl H W ~ K O ~ ~ J T K OAMeTbI. pene. 3ro ouyueeae M H o r H e . O H K O ~ AOKa3iMH O~ 3Ha. 6. HO M CTaHOBRTCR 6 e 3 B K y ~ H b l M M . OH nemo n p O H M K a e T B KPOBeHOCHJW CMCTeMY. Bb~nu~rntH M e3aMe&nuTenbHo qyBCTBYeT iMKOrOlIbHOe B O ~ ~ Y > K ~ ~ KOTOPOe H U ~ . O K ~ ~ T C HO R B ~ I M . - - urn - s p e ~ ~ o6pase n. B O ~ ~ @pYKTb1 M OBOUlA nYq~lMfi HCT~~HM ~ KW O C T ~ Y M ~H H @ O ~~ M ~ L MM P~ H~o~xoAUM~M ~ n e h f e ~ ~Y on n. 6 e n ~ a ~ Pi u JJlYIeBOnaMH. @ ~ ~ M ~ H T ~X M Hp ua.ry. c y ~B b H ~ M ' I M MB oBouiax ~ ~ T ~ . T p a s a x . eCnM e l W . c r e T e K O m a B n e H M K ) OpElHH3Ma*. crfiqa.rne npti C O B e p W e I i H O H e n p a B U n b H O M .H H a q u H a e T c x BHOBL. p b 1 6 a .O ~ J I W ~ I O T TeM Xe n e f i ~ T B M e M . s e M K O @ ~ . npHn p a B b 1 kl COyCbl MOIYT A a T b H a M TO. ~ a x n b ~R fn i o H e u . 4. MO~OKO H CMP. kl36erail~eU K O r O n R . MOPKOBM. a YeJIOBeK w C T 3 l y e T COCTORHMe BIUIOCTM. B M e m COnU ~ 1 0 6 a B b T eK O B O q a M J I H M o H H ~ I ~ ~ COK. ~eo6xonum1e OpraHM3MY. ~T yxe H a x o n R u t y m c n B x e n y n K e .T a m e x o p o u r u f i cnoco6 npuromarreem.o ~ p e 6 n e ~ m ~B e n k n r r y B C ~ I P O MB m e oqem nones~o. Cppy~ro~b~ti ~ a f i K p e n m e c n e r u M n p u B K y c o M ropew.p H y J U I p H O n o ~ p e 6 mA . c w n a m T B p a r l u . Coqe~a~cie MX 06ecnequsae~ H a c 6-10 H e O ~ X O A H M ~ I M 3neMeHTaMl-i: H BMTaMUHaMM. MRCO. ~ O J I ~ ~ U H H C T B ZlnKOWJIbHbIX O H~TIUTKOBA ~ ~ C T B Y H IT T a K Xe. mnma.I .M M . pa3nPa>fMTeJIbHbIM.Ewe ~ M I T I I O K P ~OBOIUA T UeHUJI KaK eCTeCTBeHHOe ITeKaPCTBO. . %fi H e Y ') e I l 'J . 3 n a K U . c ~ b 1 L U e1000 neT H a 3 m ~ M u ~ H COBeTOBaJI H ~ y1~0~pe6nflTb lTpOnyKTb1 B T a m C o ~ e T a H M R X . CTPy'lKOBbIe. a cneqaw. KOTOpb1M n P M C m pa3JIMqHaR 6 b 1 ~ r p 0 ~Sai C T e n e H b T p y n ~omw n e p e s a p ~ B a H m .w 6 b 1 OHM YpaBHOBeulHBaJIM A p r npyra H H e ~ ~ H H O C W H B p e n a . w o 6 b 1 y r o m ~ x b w y nocne s a ~ ~ p a ~ a .

T ~ H M e MeHee B H a m e M noBcenHeBHOM nHTaHMH ( O C O ~ ~ H H B O O ~ U ~ C T B ~ H H O M6 0 n b ~ t n HOM. HO O H a HeCOBMeCTPiMa C W C H ~ I M MnPOAYKTaMH. Ta~m u~Bo~~CTB~HH O ~ W06ycnaan~sae-r ~ p y n ~ 0 a -ycsoeam b 3 1 0 1 0npo. VTO. 3epnobo60B~e n o n y m ~ co b ~B c e M n nponymam BO B c e x C W e T a H u R X . C ~ H ~ T O P H O M pa3JIH. - - Ann: - P b l 6 ~ BCe A H e T O n O r H . KOHerHO. H PaCTHTenbHOCO I I P o H c x o ~ ~ H H R ) KOHerIH0. b ~ ~ f i B IlOCneAHHe m n b r npo6ne~y coBMecrwMocTr4 n p o n y l c r o B ~ a H 6 0 J I e e nonHO pa3pa6o~a. MO>KeT G b l ~ b . M R n p e H y r r p e m 4 e H m c e p n e s H 0 . K a K H H O r n a O U M ~ O YCYATIIOT. R f i u a .r e c l a f i ~ J I ~ ~ " ~ ~ R C oT Y eH T aO eTcR c X U p a M H .11 H KOHKpeTM3MpOBaJl r e p 6 e p ~ LU~J'ITOH. H B TO Xe BpeMR 3 T 0 UeH~ b l i l rHCTOYHMK P a C T U T e n b H O r O 6en~a. Macno pacrnume/rbHoe. MXCO. K TOMY x e H cma corn. HX n e p e B a p H BIHMIO H B b I B e n e H H r 0 H3JlHUIKOB UIUTOXOrO* XOJIeCTepHHa M3 KPOBH. CTaJlO llpABbl'lHbIM M ~ a ~ 6 0 n e Bp ee n HbIM. Kusorn~ble6 m ~ u ~au6oneeT m e n o y c s a w s a e h f a a nulua. O T ~ M ~ ~ I O T~ CO RK I T ~ I M COAepX8HMeM KpaxMaJlHcTbM BeUeCTB. H e ~ o T O p b l e C O r e T a H H R nponyrcW B ~ e n p u e ~ n e ~ b rH a c no T ~ ~ U U H O H H ~nIpM aamaM - - - mIi mrr . flOrpf C'ICITafOT. f1 i3 HHX ~ p e 6 y e O~ C O ~ ~ InwX usBapllTeJlbHbIX c e ~ p e u u fI i4 p a 3 J r M q H O ~ BpeMeHH Haw6ohee a K T M B H o r o n e p e s a p w s a H m . h ~ 0 ~ 0 fB l b CO'leTaHHW C >KHBOTHbIMM 6 e n ~ a ~ 1 nP 1H HOCHT 0 ~ 0 6 b 1 f i BPeA: O H O C a U a e T ITenCHH. nt?tUl{U CaMbIe B W b l e . HO BCe Xe O H 0 6onee n p H e M n e M o . HO.r a ~ b l ~KpaXManOM. CaXapOM. HapyureHMIi n p a B m KX COBMeCTHMOCTH.OTHOLUeHMe K ~ e f 6onee i CHMCXOnHTenbHOe. KMcnoTHocTb. a 3 T 0 ~ e 0 6 b l ' I a f i H 0 B W O . ~ s ~ e r u n o ~ B c 3aswrr CMMOCTM OT K a q e c T B a n H u H . Pe3yJlbTaTbI H a f l H b I X I I C C ~ ~ A O B ~ CBLWeTeJIbCTBYIOT HH~~ 0 3aMefi~RIOIU~B MO ~ A ~ ~ ~ C T B XHPOB UM H a n H u e B a p e H H e . r e M C o r e T a H t r e c xne60~. C M I I N a T b em. CblpaMH HexenaTenbHbr. T a K KaK HMeHHO n p H ~IXYI'~~~JI~HMM TUX n p o n y m ~ .iHbIe ) 6en~u YaCTO CMeUHBaiOT. ~~OAYKT~M 6U 0 . pM6a. Coq e T a H H e XABOTHbIX 6 e n K o B C KpaXMWfHCTblMtl OBOIUaMA HeJlb3R C q H T a T b MneaJlbHbIM.M T B e p U a l O T C f i pe3yJIbTaTaMM H c c J I ~ ~ o B ~ H ~H BT ~O ~PMT~TH~IX YYeHblX. IlTMUY. I l ~ e m c x c~poroe pacnuCaHMe B b U I e n e H W 3TMX COKOB: ~ a ~ b l~fUi J l b ~ b lCOK f i Ha M C O abuenrren:x B n e p ~ b ~ rac f i n r x u r e s a p e H u r r . a c n e n o s a T e n b H o . STO H a B C R K ~ I On u w B b m e n R e T c x x e n y n o r ~ b ~COK. a H e ~ ~ J I K o B . H e p k i T b I B i M TO. M. H a xne6 repe3 TPH raca H T. P ~ C C M O T ~ M COBMeCTHMOCTb M ITPOAYKTOB. efiTpaJlll3ye~ BPeAHbIe C B O ~ ~ C T XHBOTHbIX B~ ~ ~ J ~ K oIlOMOlXeT B. f i na eue H e o ~UHBKOBO I~ l M ~ e ~ a p M ~ e naKTUBH0CTI. I I ~ ~ U ~ MTBOpOrOM. CbIp. P ~ K O M ~ aH B T~ O p~ a n~ 0 AW . B e A e T K HellPMIlTH b l M ITOCneACTBMRM AJLR O p r a HM3Ma. 606osbre CO BC~BO~MO)I<HO# 3 e n e H b I O H KpaXMaJIACTbIMH OBOUaMM. M a K a p o H HblMM M3.C o c y n ~ c T b l x3a60ne~a~ufi. a K T H a H o c m xenes x e n y n K a H CKOPOCT~ nepeaapwmem. H RBJ'UIIOTCR: xne6. U.n. C M ~ ~ U (H ~H UO . YTO K a > i ~ q b ~ 1. ~ ~ ~ ~ c J I oXOpOUlH B H o . Em KHAKI <cnpasmb~oe c o s e T a H u e ntruresbrx n p o n y m B * HaI l H C a H a AOCTynHbIM R3bIKOM. ore~a~w wep o c ~~ B O T HblMU ~ ~ J I K ~ Bbl3bIBaeT M H C e p b e 3 H b l e B03pLUKeHHR. p b 1 6 y H BCe IIpOnyrCrbl A 3 HIM. Xapamp n u r u M onpenemm C ~ Bbm B e m e M b u c ~ n z ee l nepepa6m aep~ercro H~ COKOB. OpeXH.K J I H H M u M c T O B . ~ap~oaen tr b B c e ~ 3 n e n u f u3 i MYKU. Mca B c e x B ~ O orem B 6narOnpmT~0 coreTaI f H e C 3 e J l e H b I M H li HeKPaXMiUMCTblMH O B O u a M H (4100 TpaBb> K UlallInblKY y K ~ B K ~ ~ u ~ 9T BO) H . O p e X a M H ( K O H U ~ H T ~ H POBaHHbl# 6 e n 0 ~ XOTH . K p y n b I .B Tpynax a K a n e M u K a namosa n o K a s a H o . Kpax~arr6 0 6 0 ~ b l p ~a c .I. YTO * p b 1 6 0 e n e ~ ~ eH ne M e U I a e T C e p b e 3 H b I M ~ ~ H R T ~ P~ ~ M e H H R M H . 3ep~o606o~bre. ~pe6y10uero H a n p m e H w pa60~b1 opraHoB nm.n. TBOPOr H K M C J I O M O ~ 0 4 H b l e npOnyKTb1. em K o n m e CTBO.CRC K ~K a T e r O p H H XbipOB. nHeTOJI0I'OB H B ~ ~ ' I ~ ~ ~ .K p y n a m .a K M MIICO. Mamo olueolr~oe u m u s ~ uC .4eJ'IHRMM. K p O M e MOnOKa.qma. H ~ O ~ X O ~ H M ~ I MR n e p e s a p a B a H m ~ ~ J I K O B . K OCHOBHO~ ~~~ J I K O BnMUIe O ~ ~ pacTMTeJIbHOr0 A XHBOTHOI'O nPOMCX0>1(9eHHII OTHOCRT: MRCO BCeX BWIOB. B YaCTHOCTH. 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0 1 . M3numq~e KpaXM&JlbI ( K ~ KH caxapa). H~UOJITO. M a H e 06~3aTeJIb~blM A O ~ ~ B J I ~ HK H~M YgY(qOMy 6nmny. M ~ K ~ ~ o HA ~ JlJWIIe I). Hy>wraronx B mcnoi4 cpene. M XUPOB (~anpw~ep ~. n 0 c l y n a T b ( B M ~ C T O fIYAHHrOB Y H8C T p a A 4 A O H H b I e l3PHI-ipbl ~ap~o@eJIb. MHeHMe 0 H I M OTHIOAb H e *MCKnIOYMTeJIbHOeB: - m 58 59 . L I M ~ T O ~ O ~ M . CQ'UaIOT ee H U 3 a Q l X 3 H H I O D CTeHKH COCYnOB. ABeHa4U. ~I. ~ o ~ o p Hm ~ O ~ X O A P I an^ M ~ aKC u p . BOSMOXHOem yno~pe6ne~we BO ~ B C ~ B O J 1 ~ w X H b l XH e n p a B W I b H b I X K O M ~ I I H ~ I M ~ ~ B~ n Be. racrpm~. no>i<aJ'Iyfi. &w m nepemnkfH cnIOHb1). nOnZUIZl% B KpOBb.m w . TO H ~ M ~ ~ ~ 3 X a H 6 O p m ~ a n ~ H ~ u e s H ee sar~wsaU a M H C CaXapOM. no OlrllUleHHIO KPOBA. no B K ~ C Y . C o s e ~ a ~ H BCeX e lTpOAyI<TOB. 1 &i KPaXMa. cwralo~c11 nprr~br C~ n e n m H e M yaneqeRnOB. B '3WCTOM Bkfne. 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Ha CaMOM neJIe Te. Bacun~i% Benumi%). ~ J ' I o ~ H ~ I M H pa3npaXHTeJ'IbHbIMA. ~ P U C T ~ B H W CHaYalIa K OTKa3aTI HM B 3~0i% npocb6e. nepw 60513~b. a T a m e n e T m no 14 n e T . ffqpeB0 c a ~ b l a H e B e p H b I # B . Ouseficmii (113 n e ~ ) u Arrarrufi (1 18 ne~). C ~ m t CHM~OH i BO B p e M B e m o m nocra ~oo6rueH w u e m H e en a npo- - rn 103 mna. a B n o x e H HOW H e coxpawem (CB. H a W B XOTR 6 b 1 C B 0 3 A e P X a H H I I OT C K O P O ~ ~ ruu B cpeny w B n a T r i H s y B T e s e H w e B c e m rona. Ewe 6 o n b u e npomwr enm mi% n o m H H K llasen. - now- an 82 83 .J I ~ T H H OTPOK # f l a ~ M U l IU T ~ U ero : Tosapuua A H ~ HA3apwr ~ . UJIH C T a H o s r n c r r OT ronona H e T e p n AMbIMH. H~~O~~~TOB JTIOJWM J I ~ HBH bIA ~e p IX M a T b TaKOe HCnbIT a H u e O q e H b TPYnHO. l 3 o n b IM H I I O X ~ ~ I J M I ~ X R M . MYApOCTH M Pa3YMY OHK B 10 K p a T npeB0CXOJWT YTO c y U p i X BO BCeM er0 UapCTBe BOnXBOB. HO s a n p e u e ~ ~ y s la o~oHOM M O M C ~ ~ B nkllL[y. kI TOMY eCTb HeMaJIO ~ I O . u e p ~ o n ~ab e T pa3pewe~ueH a nocna6ne~ue n o c l r a . q ~ 0 6 b 1OH AaBaTI MM NIR lTpOllUTaHI4X TOJlbKO O B O u U U BOW. 3ro JIU H e no~a3a-rmcmo ~ o r om . Ma~apuii Ane~ca~npuZicnii2 B B e m i l n m srcywan muy W ~ K O pa3 B H e n e m u rrpomwr 100 nm. ~ ~ ~ ~ B o J T o ~ TPY)QiTCFI H I I K H COKPJWaeTCR 0 TOM. q ~ 0 6 b 13TOrO H e npOB30LLUI0. K a K H OCTaJIbHbIe. ~ A mcux H a B e p m a ricyano. p e n U 3THX neTeji 6bIJIki ~ ~ . H Mucawr. ~ I MOHM H e 3aXOTeJIU OCKBePHRTbCR em M n o n p o c u n H n o m a B n e H H o r o HAMM npMcTaBHHKa. Ecnu MHOrO B H e m B n o x e H o . ~ I ~ B ~ C T YTO HO. IIOMHHTe. p a m y m u v i e B * 3 ~ c n e p H M e H T e n . OKaXyTCR n 0 n H e e HaC. TO B p e n B ce6e y n e p m s a e T . TO n H W H T MeHX XH3Hklo. H ~ O ~ X O ABXOnUTb H M O B IIOCTBOBaHkIe n O C T e n e H H 0 .4n>ToBJIeHHOCTki: K ICTY. 0 c T e n e m nocna6neem H ~ nocoseO ToBaTbcR CO CBOWM AYXOBHUKOM. Bowepmmie xe c o r r p o B o . K O r n a OH H e Bbl3bIBaeT CWIbHOlW ocna6neHHR MeXaHH3Ma H MGTOUeHUR. n E @ p eC ~~pm). ~ O ~ T O MHOIUe M ~ BCKOpe KTIH PaCc r p a w B a m T c B o e 3noposbe. B~opan onaceswr. H a n p o T a B . ~ y w ~ c r r BO B p e m m e m p e m . l l H T a l O ~ H e C f l lTO-uaPCKH. n p 3TOM ~ OHM lTPORBJIRJIH 6 0 n b U I ~ eCITOCO~HOCTIIB weHUH. B3nYMaTI OH B3RTb H a BOClT'CITaHMe lTpH CBOeM ABOpe MeCKOJIbKMX neTefi tI3 JIyYUIUX e~peficrulx Ce~ e f iC . KaK H a n o n H m l r p e B o c B o e RcTBaMH.~ O C T H e TOJIbKO H e spenm ~ A O P O B ~ I Oa . T a m HCTOPH~. 1 3 T a n H 0 . a n p o c s e T m e T em. B m i i r sasm x p a m . M CJlflae. n o n p a a n R e T ero. s a s r c u a p c K o m c T o n a 06unb~ym. 0 6 p a m ~K c~ HOB03aBeTHbIM BpeMeHaM.m a a e T C n TO - - I T p m e n e ~ ~ mpeqem b ~ e C B ~ I ~ X O MOW B y q ~ m H a M e p e H H e n o m a c x ex. nocr ~e6naronpmom BJIUXHWI Ha 3 n 0 p o B b e ? Ee3ycno~~0. H OHM IIpeKpZl~IOT em. KT0 3aHHMaeTCR TSDKeJIbIM QM~WI~CKUM TPYAOM. r~ry60~0 3 a 6 J I y m 4 a I O ~ c R . . HH'IerO H e c6eperamuarr KJlaAOBiuI. Eonee mm. BbI3OBV yxyALUeHHe CaMOYyBCTBkLII. KT0 BO3nepmtlBaKvrCR OT lTOCTi3 ll0 %HM n p W H H a M . H e C n H nOCJIe W O K ) B p e M e H H OTPOKH. KTO. npenono6~b1fi AH@HM mxe npo~onmBeJIUKU~ n m 6e3 ~ W L U H H n p o m 109 neT. a K o r n a noen. BKyIUalOUAe uapCKYm nHlUY. OH c B o c m u e H u e M OTM~TWI. K o r n a no o K o H s a H u u c p o K a B o c n m a HIIR HX n p m e n H K uapm. Torna Aamm lTpeAJrOXUJI eMy: u C n e n a i 4 H ~ A H a m o n b n B npononxeHr-ie 10 n ~ e f i . fla~MuJI a TPM ero T o s a p w u a nepxann n o c T 3 mna. m u H e co6n1o~am n~ omo~ no r n y ~ rrpmmaM. ~pe6ye~bre n o m M o r p a a m e m B ene o ~ p a m H ~ ac ~ WOpOBbe. K a K npasmo. 9TO IIpaBKJIO 6ntone~wr nocTa ~ w b ~ nonxes i i copa3~epmb co CBOIH CWIaMH H CO CTeneHbIO C B O ~ R llO. MoxceT 6bm. nom u n e T Y e n o B e K y H a n o n b 3 y T o n b K o B To' . H ~ K O T O H ~ ~O~~ IA~~ M ~ H H nocnemio pewam c-rporo n o m b c a B n p o n o m e H u e H e OKa3bIBaeT BCel-0 YCTaHOBneHHOrO ITOCTOM CpOKa. H a n p m e p .Korna uapb B~BUJIOHCKI& H ~ B ~ X O A O H OO TC BOO ~U ~ yneeB B lUleH B B~BKTIOH. ewe ~one6n e x x B CBOHX y6em~e~wrx u c o M H e s a e x r r B C B O cmax. 6ePeMeHHbIM X e H u U H a M H TeM.r p a s y ~ . W O xe? n o OKOH'4aHUH yC~ ~ M C T ~ B HCO~naCHJlCfl. He ~ o n b H ~ eo n 0 M p a s a e . OKa3aTIHCb TaKIlMH Xe 3nOpOBbIMA H ~pt?rn<HMH. C B X ~ ~ H H c~ o Ic~ na6ne~ue B~ pe3ym~a~e HenoenaHU5I JMcTB~HHo~%H ~ l L I ' L e K T J W I b H 0 i % aKTtfBHOCTU. . TO OTKaXH H a M B H a r u e # npocb6e. ~ T B ~ P > K ~ ~ H U ~ % . B ~ O T M B H O M xe cnyae ucnoniia ee*. c ~ a 3 a i~ tE :j o m c b s a p x ecna OH ~BUC[MT B a c H ~ H Y P ~ H H ~ I MH. ~ O C T B H u e KOHUOB AeJIaeTCR HeBbIHOCHMbIM. m .3 n p a s ~a e ~ pes~ocnm (CB. MK - ~ H o m e H H o m c p o K a B c e l r e m e p o ne-reii.IlOrOBOpaX COIO3HHK.

nOM. H XIX B e K a enw n p a m s e c m o n H o H TO Xe. Bo speurr n o c r o B name B c a M b I x nywwix p e m p a H a x H TpaKTHpaX Bbl60p 6~ H W e M H e OTJTUqal'lCH OT MOHaCTbIPCKOT ~p ~a n e 3 b I .LR n a c m a . B . B H ~ W T O P ~ ~ . AYXOBH~I~~ - 84 . O T K OT ~~ ~nxenofi XHBOTHO~n ~ u w BO B p e M n o c T a p a e T OTnbIX H a U e M y n K I 4 e B O M y TpaKTy. 3) pa3YMHOCTb n U T a H H I I ( ~ P ~ ~ Y M ~H en Oo ~ e~aHHe>>). w. PII~MHOB. O q e H b p a C n p O C T p a H e H b 1 6b1nu LUH. O J I a n b H n e m H H a O p e x o B o M M a c n e H n o n a s a n M c n a ~ o ~ o fM ie . K Y U a H b R 6b1nu lTPOCTb1.~ O ~ I ~ M H C T n BO m r x 6 m MOX~ HO nPHrOTOBHTb H H a H a U e f i C O B ~ ~ M ~ H HKyXHe O# H 3 AOCTyTIHbIX HenOPOrUX rQWnYKTOB. a Tame 3 H a M e H H T b I e p b 1 6 H b I e K Y ~ ~ ~ R K KO M . ~ p H 6 b 1C JIYKOM. B pb16H b I e AHH n e K J I U n U p O r H C CHraMM. rua@pa~.p e s e c K o e n p o H c x o m e H w e .no lUITHHUaM H C p e n a M . K H C e n U . KOTOPaR O ~ ~ I Z I H sO a~paq~~arra Hc ab nepepa6o. B M ~ CCTT~ e M PyCCKMe CTOJlbI no T p W H U H M naXe BO B p e M R nOCTOB CnaBUJIUCb CBOHM M ~ O ~ H J I WH~ pa3~oo6M p a 3 U e M . T e M CaMbIM Y n w U I W W X pa- - B pe3yJ'fbTaTe WleT MOLUHOe 03AopoBneHMe BCerO O p m HU3Ma. nuuy. 2) COBMeCTHMOCTb ITPOAYKTOB.b. r p H 6 b 1 n O A XpeHOM. K a K m M a c n o M sanpasnwr~. YTO O C H O B O ~ ~ n O n H O U e H H O r 0 nHTaHH5I RBnnIOTCH 3 l l p a B W I a : 1) n P e H M y r U e C T B e H H 0 PaCTHTeJlbHOe IIATaHHe. B~ecro K p e n m C ~ H ~ T H H~ an ~m Xo B n0namm-i ~ P H ~ ~ T O B n e ~ ~ bH~ aM f i e p y c6meab.OnHOM H 3 CaMbIX nPeCTUXHbIX T p a K THpOB l l ~ ~ p 6 y p ~m ~ ~ X H O B C K OBMeCTo M * HCWIiOYeHHOTr) ~3 M e H m mca n o ~ p e 6 ~ ~ npennaranacb em~ rpw6am mpa. y X a . O B O ~ ~ # ~ . MCKnIO'leHHe M yBeCelTUTeJlbHbIX H 3 p e n H w H b I X ~ e p o n p h H ~ H #C .W TeaTpOB. sexemre. no n p M M e p y OWOB. Aenanu B lTOCTbI H O J l a n b H . XBOPOCTbI. ~IO HaCTaBHHK POCCHA C e p a a H ~ C~POBCKM# 0 n w e nman cnenymwee: a l k q u y r r o ~ p e 6 m ~a>ynbri? n e H b n m o c m n b K o . 6mb1e. w H 6 b 1 C MaCnOM. q e n o s e K M o x e T uen e H a n p a B J I e H H 0 n p O r p a M M M p O B a T b CBOe 3AOpOBbe H aKTMB*oe n o n r o n e T w e . B ~ npuhiera~enb~o. OBCHHbIe. P a C COJIbHMKM. K p o ~ e TON. T ~ K B . U ~ O rOpOXa. n o A n m b I B a n H W a r o w H e c H B ~ e f B i H~Tp $ H H U e O p r a H b I M CHCTeMbI.P e u e n ~ b IMHOrHX nOCTHbiX 6nmn n p H u L n H K H a M CO BpeMeH K p e m e ~ m Pyctr.QUe B COBePIlleHMU n06pone~en~: WHNe MOXeT 6 b 1 ~ b M TO. C p a 3 ~ 0 0 6 p a 3 H b I ~ H HaYHHKaMH H 3 K I U . B IlPOTMBHOM C n y We nOCT l l p e B p a U a e T C H B O ~ ~ I K H O B ~ H HAHeTy. BCRKOrO P O n a B e q e p H H O K H IIpOCMOTpa TeneBH3HOHHbIX n e p e A a Y . BapeHbeM. Ta s H e p r m . r e c H o K . sacaxapeHHb1fi MHHAanb. npmepm~aacb 3~m T p e x n p a B u n . H e K o T O p b l e M3 H a HMeWT BHs a m f i c ~ o er. M MOnOAbIM. C B 0 3 n e p X a H H e M OT nOPOKOB H OT CYIT~YXC~CKO XU ~~ 3HH. H3H)Ma M p a 3 H b I X R W .I ~ H ~ I M H MOnOKIMH. w 6 b 1 T e n o . OHH6 y m H e TOnbKO BKYCHbI. OTK a 3 0 M OT n O C e 4 e H l . O C O ~ ~ H HnO y K . H Amen ~ O C ~ O A n p~ me H nH ~T C H K ~ e 6 e ~ .UepXa4HXCH B HUX BUTaMHHOB M MPiKp03JIeMeHTOB. H 3 ~ e ~ e ~ Bu pefi UellTaX H TeXHOJIOI'HH npHrOTOBneHH5l n O q T H H e 6 b w 0 . HanpaarrneTcR B ppyroe pycno. K r O P H Y U M 6n10na~ n O n a B U l H IIUPOrH H 3 I I p e C H O r O TeCTa. He c ~ ) ' W ~ ~3 H @ O@ e ~ T H B H ~ I M H CPeACTBaMH I 4 3 6 a B n e H ~ OT MHOIUX CaMbIX THXenbIX 3 a 6 0 n e ~ a ~ HBJWIOTCH ~fi C n e U H U b H b I e BHeTbI H neqe6~oe rononame. O C O ~ ~ H Hme O B reTbIpe nom. sanm~bre opem. B K a q e c m e necepm npeAnaranucb M o p o x e H a s r K n r o K s a c c a x a p o M . K ~ o Q MU ~ ~ O B B 0 6 e n e ~ ~ yK m a p T y BXOn m ropoxu ~ m I e . r p H 6 H b I e IXJlJWKU. 6naronap~ 6onbmo~yK O n H q e C T B y CO. B sa~nmse~tr ce n e n y e T nonsepKHy?. m c e n H m-onHbIe. HO H IlOJle3Hb1. yno~pe6mfi o~m pa3 B HeHb. AeTHM. yrcpenncb. M ~ H H O xansa. 6 b m o npyrm H nOMOUHMIKOM . C l l p O U e H H e M o 6 ~ n .r~y B ~ I C O K O K ~ O P H ~ m ~H pO~~o ~f i nAwH. 6JIMHb1. OTnHYaHCb n H U b B ManoM ~ a ~ osf ei n e ~ b mnocbrnanw TO mu H H o e 6nron0. KOTOPbIe n0 P e n U lTi03HbIM KaHOHaM H e A O M H b I 6 b 1 ~ b CBO~~CTB~H HaCTOH~I I I W e M y XPHCTHIHHHY. m . BCeM 6 n m n a ~ n1o6~n np ~ H M e I U H B a T b BCHKHe I I p I I H b I e npanpanbr. C HCKOpeHeHUeM BpeAHbIX n p H B b I r e K . ~ ~ C T H H H nOCT ~ I ~CBII3PH ~ C M O J I H T B O ~H ~ IlOKaSIHUeM. W O ITpH H3HeMOXeHHH Tens H n y l r r a OCna6ee~. B nocTHbIe ~ H H H XVI. n e q e H b I e 116nom C MeAOM. ~ O ~ T O MnOCTbI Y HCKnIOqHTenbHO n O n e 3 H b I BCeM: H B ~ P O C J I ~ I MM . rOpOXOBbIe C naT0~0fi H MHHJQJIbHbIM MOnOKOM. C H 3 6 a B n e H ~ e OT ~ TeX OTpHQaTeJIbHbIX qepT X a p a K T e p a .

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h B a T e J I b H b 1 e nBFiXeHKR l V J I 0 ~ 0 f i . 6. H ~ O ~ X O A H M@O MC ~M TY ~~ C K M y XI T p a X H e H H f i .H M ITPeAMeT ~YA~ U K ~ @W KPOBaTb. e C T b n 0 K a CyCTaBbI <cBHe I T 0 ~ 0 3 p e H u f i * B BO3paCTe A 0 30 J E T . h R . rono~a x e n o B o p a q H s a e T c n B CTOPOH~I B TaKT 0 6 u e ~ y ABHXeHHEO. l l o n m a m e p y c ~ 3 a 6 p a c b l ~ a ~nano~efi ~ i e ~ 3a cnuH y . B nOCTeJlI4. B e c b KOMrLJleKC 3aHMMaeT 25 MclHYT. I no 100 pas. OnOpHO~ ~ H r a ~ e J I b H balnfni a p a T . c m 6 a m ~ BITepeA. A e p X a C b 3a C n H H K y KpOBaTH. 2. He3aBHCHMO OT MX ~ ~ o @ ~ c c H o H N I ~ ReHTenbHOCTH.iaaMH r ( P U ~ M ~ ~ Cy KnE pI aX x H e ~ E i f 3aHHMaTbCR i H e B 0 3 M O X H 0 . TO M ~cefi nwo~bm. YTO6b1 KOCHyrbCR n0na nanbUaMw. . . l l p u c e n a ~ ~Aee. ~ e H H f~ i@@~KTHBH AJUI ~I BOCCTaHOBJleHMR C W l U pa60~ocnoco6~oc~a? B c e ~ t BI. I/IHT~HCWBHOCT~ J T I ~ X K H ~ H AJIR M ~ ~CYCTaBOB AOIT>KHa onpenenmc~ ux C m T o R m e M . n e p ~ o e H nsa rrocnenriux y n p a x H e H a s B b I n o n s r r n T CR n o M a y o c T a n b H b r e H a ymue nocne 6era. AMOCOBY JUM npo@ W ~ K T H~ K YH A Y U K X r I ~ p a > i < e H ~ R TO . AUCTaTOYHO Aen a T b IT0 20 ~ B F f X e H t i f iB K a m O M CyCTaBe. X o n b 6 a HEUMeTCR ~au6onee AOCTytlHbIM M IlOnYJWPHbIM B m O M YlIpWCHeHHfi. a ecm y n a e T w . O~~ KHB: KH rono~oii snepen.M.1qec~ym llOArOTOBJIeHHOCTb I4 COCTO5lHMe 3AOPOBbR. KaK r 0 B O P r l T aKti. Heo6xonu~b1 y r f p a x k r e H m . OH n p e ~ e 6 p e r a e ~ @ ~ 3 I C ~ f l b ~ ~ pH 0 f~ iO ~~ ~. 7. WMelOLUMM Pa3JTkiYHYIO Q1131. b H W ~ X H ~ I CpeACTBOM M II~o@M~~KTMK B03paCTHbIX A lTopa>rteHHfi CyCTaBOIl H OCTeOXOHnpO3a nO3BOHOqHXiKZl RRJWH>TcR Y l T p a X H e H W AJ'UI Htix. ~ I O H CKOJIbH 3HT IT0 T~JIOBMLLtY H H O r a M . n00~epeAH0f. no H. @ Y H K ~ w H . 3. 9. 06ecnesr~~a10wue ~ O A B H X H ~ CyCTaBOB H r u 6 ~ o c ~ nO3BOHOqHHKa. HO e C n K BbI PelIIMJIM 3aHnTbCR @113~yJIb~~p0fi. B p a ~ a ~ e n b H b A le B l i X e H H R B n J I e q e B O M CyCTaBe C MaKCHMNIbHbIM O ~ ~ ~ MCnepenM-BBepX-Ha3aA. I l r o n a ~c p e n H e r o u noxtinoro ~ o s p a c ~ @ a~3~recm YTXpaXHeHMR nOMOlXIOT COXpaHMTb pa3JTlclqHbIe . rono~a HamoHReTCR BITepeA-Ha3a9 B TaKT C HaKllOHaM1. C K O P O C T H ~ Iy ~r f p a X H e H W I H a KOOPnHHaqMIO A B M > K ~ H U ~ ~ OKa3blBaIOT lTOJIOXMTeJIbHOe n e f i c T B H e H a BbIClrryIO H e P B H W AeFITenbHOCTb. H ~ K O H ~ nU pH . O T X I I M ~ H W I OT n O n a WII4 AHBaHa. 3 a 6 p a c b 1 B a T b H O r U KBepXy. . B 3 M M BO3paCTe nOJTe3HO 3aHHMaTbCR 6 e r 0 ~ rpe6nefi. 10. KOTOpbIe ~ Y A Y T COOTBeTCTBOBaTb X a p a K T e p y T p y n a . OH^ MOXeT 6 b n b PeKOMeHAOBaHa ntiq a M BCeX B03PaCTOB. O M n m b 4 b 1 C U e n n e H b I H a RbICOTe r p y A H . 9 ~ 0 6 b 1K O n e H U AOCTaBNIM A 0 n6a.a T a m e B BO3pam e 3a 40 HWO ropa3~06 o n b l r r e mme~wfi OT 50 AO 100.I. npki BTOPOM COCTORHHU. OAHa BHW3 A 0 KOJTeHa EI H M x e .QeMMK H.B s e p x no n o n M b r r u m .. q e M 0 6 ~ a p yCMM~i~ IITOMbI pa3nHYHbIX 3a60nesa~u8. H PyrcM nBHraIOTCR B TaKT C TYJIOBHUeM. 6onbaofi CyCTaB. y C W t i Ban Bpaweliwe.BCeM M3BeCTHW H c T I ~ H ~ ! ki BCe-TaKH. ABMlXTenbHbIe H B e E T a T H B H b I e @YHWHM o p r a ~ u m a . R B H ~ I Xn o p a x e H u n x cycmsoa 0 MHOrO ~ B k i X e H H f i :KO 200-300 H a . Ho~~ Xonb6a n p H M e H R eTCR B U e N I X ~ ~ ~ O @ W ' I ~ K T M HK pM e a 6 m ~ ~ aIXOCJIe rl~~ COCYAHCT~IX 3a60nesa~afi ~o3ra w 3 a 6 0 n e ~ a ~ unepwaepufi lrec~ofH i ~PBHO CHCTeMbl. 9~06b1 KOCHyTbCR ~ P O T A B O ~ O ~ I O X H JI0IlPTKI.06pa3y XW3HW. O M ~oJIoB~ n o B o p a s m a e T c R B T a m c n p a B a HarreBo. K o ~ n neKC J T p la > r < s r e H k f i TaKOB: 1. n e p e m 6 a ~ ~ Ire ep e 3 ~a6yper MaKCI4MaJIbHO Hm-Briepen C yrfOpOM HOCKOB CTOn 38 K ~ K O ~ ~ . - - 5. anbllWHH3MOM. H W H BHAyNIbHbIM O C O ~ ~ H H O C T I I ti M HHTepeCaM. AMOCOB.M. npyrm . cor~yrb1x B KoneHe K XMBOTY B n o n o x e H m CTOR.3 MaKCHMNIbHOe IIOATRrHBaHHe HOS.~ w b l f 3aAYMaI'ICR i H a CBOHM o 6 p a 3 0 ~ XM3HU P a H b l U e . KOrAa Y > K e IIOHBNIroTcR ~ O J T U . WIaBaHHeM.p x a c b pyI<aMtr 3a cnusrq clyna. OKa3blBamT 6 n a m o p ~ o BJIusIHHe e H a K ~ O B O C H ~ ~ XO ~p H raH HH ~3 M a . TYPM3MOM. ronosa noaoparuBaeTcR cnpasa H a n e B o . 8.I lJ'JlOBMI4a. B p a L L t e ~ H eTyJIOBMIJla C n p a B a H m e B O C MaKCHMWbHbIM O ~ ~ ~ M ABMXeHMR. ~~ BO B p e M ~ 0 A b 6 b 1 COKpau[eHWI - - - . C WrO ~ a q a ~ b K? ~ n K pMHeCTH HaH60nblIIyIO n O n b 3 y ~ A O ~ O B ~ I O ? Kame B W b I @ M ~ H Y ~ C K HyX I T p a > ~ . K w o e y n p a m e w e n e n a e T c R B M a K c u M a n b H o 6b1cTPOM T € M l e I . a H W H O 1i36pa~b TaKMe.B BO3paCTe 20-40 neT ~ ~ H l X ~ e J l b H bPeXCHM lfi YenOBeKa n o n x e H H O C U T ~O C O ~ ~ H Ha O~ ~ u ~ ~ xapamep. X O R M '1~0661 M O . b x f i OM~HZ~~CKHe )TIpa>i<HeHWl y K p ~ ~ I O HepBI-IyIO T CHCTeMy. C r u 6 a ~ m n03BOHOYHKKa B CTOPOHbI. e n o K a r e n o B e K ~ A O P O B . 4.

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m a m u y m xonb6y. 'ITO xa~xa-fioraR s m e T c r r o @ ~ u ~ a n b ~ rocynapofi CTB~HHO C~M ~C T ~ M O @~M ~ ~ M Y ~ c K nOArOTOBKM o~~ B MHAHM. pyrul. ( B ~ I TR~UBBHA~) TOnbKO . OnHOBpehfeHHO n 0 A H X T b TynOBMLUe TaK. c o a e p m T 84 T L I C R ~ M ynpax~eawfi(nos). n m o m BH~TPL. I. C B e r a . ~ ~ Z U I ~ HBH ~O I~ I X % Ineyb . KOnem H e C ~ M ~ ~ I O ronosa T. O 7. ~ 0 B ~ a ~ a ~pOAWlXI4TeJIbHOcTb ne )TIp a x H e H m ~ e 6 0 n b m m . KaK n p H B ~ I IIOnHeHMM )TIpaXHeHKH <<IlOJlYKY3HeYUK*. B ~ I T I I ~ M . - . B n O n O X e H H M CTOH. Hoe nonoxeHHe nexa H a cnuae. H e c r ~ 6 m KOJIeH. ~ ' CYMT~ 'ITO ~T xama-Giora . CJIena~b BbmOX B llOAHBTb HOTU. 5. n O K a n a n b U b 1 p y K H e KOCHYTCR n U I b U e B HOr. CMCT~M xa ~T X a . B n o c n e n H e e BpeMzI U I H ~ O K O~cnonbsye~crr KoMnneKc xa~xa-fiora. ~ ~ A O ~ O B A T ~ 6 ~e ~ mH~ ~~ py I cM 40fi MOXHO CYHTaTb 6er 6e3 H a n p m e H t r r r co C K O P O C T ~5-10 ~ W n o M e T p o B B Yac. PYKII: B b l T 5 l v I BAOnb T)'nOBMLUa. YTO B K a g e c T B e OCHOBH~IX MOXHO PaCCMaTpMBaTb M e H b W e e MX KOnM'ieCTBO. A e n a R BbIAOX. M C X O ~ Hn O o~ noxeHwe . KOTOPbIe M U 0 pa6o~aIOT BO B p e w 6era: nnesenoro norrca. HIIT IT^ M c x o n H o e n o n o x e H M e .c A e n a T b rny60mfi BAOX. M B W MeAJleHHO O W C T H T b I-IOIU M Tynosuue. YTO B y n p a x H e H H u 4. y. B b I T R H P b I BAOnb T y I O stlua. 3. n 0 A H H M n ~o o y e p e n H o TO n p a B y I o . pym H a npeAnnelrbcrx. ~ ~ O X M M C MUO R OM B H M ~ HO. ~a~6one ~@ e @ ~ K T M BB~ CO'IeTaHMM H C ApylXMM B W a M M @r.CIiMBOn J ' M C T B ~ H H O ~ YMC~ TOTbI M n O n H O r O Pa3BMTMR CO3HBHMR. awrmsarouem ~ b 1 6 0 p pa3nH'IHbIX ~ 0 3 . n o n o w T b npaBYIO C T y n H r o H a n e B o e Genpo. i e . m ~ o ~ a Eer ). o n y c B e r a . o 3 a n o T o c a . - CTOH H a K o n e a m . O A H O B ~ ~ M ~ H H IIOAHMMaIOT 06e H O r H . CHAH H a nony. H a cnuw. ! l e f i ~ T ~ M H f i a T e n 0 'IenOBeKa W O U e H K y 3 T m ~ 0 3 ~ e f i c T B M no f i C T e n e H H BJIMIIHMH H a O P r a H M 3 M B U e n O M M OTAenbHbIe @ H ~ M o J I o ~ M ' I ~ c K A CMCTeMbI. IT0 HaLUeMy y 6 e m e ~ w mI4 OnblT)'. OnHp%ICb pyr<aMM 0 n O n . OH^ C 0 3 A a H a B pe3ynb~a~ Ae n m e n b H o r o npoqecca. MHT~HC~~BHO MC~T p~ OAO~~iTenbHOC 6era T b AOJIXHbI H a pacTaTb nocTeneHHo. PyKM BAOnb TyJlOBIfUa. I l p M 3TOM ~ O A ~ O P O A OYIIHpaeTCR K B rpynb. C T O ~ H~a K r o~ n o B e . 3 a W T b HCXOAHOe I l O n O X e H M e .nexa na C n u H e .3 a ~ ee e ~ n o c .rec-rb. . MCXOAHO~ n o n o x e H I . c n M s b r . B~asane ~enecoo6pa3~0 cnenaTb P ~ ~ M M H K Bu ~ r. n pasa. 4. f i sanepmsae~ n b I x a s u e M. n O K a ~ ~ 0 M6 BOSMOXHO. 2. B (~~ H ~ L HL ~I H M o T ~ H o Mcxon) . 8. p a U a e M C R B MCXOAHOe l l O n O X e H M e .f i o r a OTHOCMTCR K CMCTeMHO-OPMeHTUPOBaHHOMy KOMlUIeKCY @ M ~ M Y ~ c K I J .nexa H a cnwse. ~ ~ A ~ P X ~ ~ B B U3~0fi I M Cn03e ~ H a 2-5 C. BepHy-rbclr B M c x o n H o e nonoxeme.f i 0 r a npeACTaBJIReM P R 4 @ M ~ H Y ~ C K My n X p a > I < H e ~ A f i . ~ ~ o ~ ~ ~ ~ H A u3~0fi c T oCMCTeMbI M BbICTylTaeT X y p H a J l < < M t ~ n a x n . ~ ~ K ~ H ~ JTIpa>lcHeHHe. A 0 B e f l K a n b H O r O nOJIOXeHWT. HO MelIjleHHO CliAMTbCFI. 0 J l y K y 3 H e ' I M K . 3 ~ e p X C F i B a R c b B T a ~ 0 f n03e i H a HeKOTOpOe B p e ? & B O 3I B. A M c T A e n a m ~ TO xe. ~ O B T O P H T 3-4 ~ n . 6. IlPMHOCRT 6 0 ~ p o c ~ b M xopoluee H a c T p o e H a e .n p o n e n a T b 6onbury10 @ u 3 ~ r e c r \ y r opa601y 6e3 y T o M l i e H m . TO n e B y r o ~ o r y . CHCTeMY npMMeHsIIOT H e OAHO TbICR'IeneTHe. K y 3 H e r M K M C X O ~ HnO on ~o x e H M e . nOAHMMaeM OAHy H O r y K a K MOXH O BblIlIe. B nonomeHwu c m . C M ~ ~ AR 0 C ~ TeX n O p . KOTOpLIe. K a c a e T c R K o n e H . ~oc~yrbcc nona r 3a rono~ofi. n o n m a p y B ~ s e p x~ . 3 T a n03a YCHnMBaeT ~ n ~ Q @ ~AblXaTeJlbHbIX KT ) T I p a X H e ~ k i ~BbInOJlHReMbIX . M ~ nIo n a r a e M . ~ O A H R T TynOBMLUe ~ M HOrM A 0 n0JI)'COrHj'TOrO COCTORH ASI. &b1UIaTb H B O T O M I4 OCTaBaTbCR B S T O ~ n03e DO TeX n O P . Mcxon~oe n o n o x e H w e .r e n e H H o ysenuqwsaIOT.~ T(I p i u r c ~ e ~ M f i%y . 3aT e M C ~ O K O ~ ~RbIAbIX%I. Xonb6a M 6er YKpeIUIRIOT 3AOpOBbe. He B n a B a n C b B IIOAPO~HOCTM O ~ O C H O B ~ H M TeOPMM R CHCTeMbI x a T X a . nonexa-rb cnoKOZ~HO.u 3 n a i o r u ~ f i cH ~ a PYCCKOM I I ~ L I K ~Cnenye~ . COM M n 6 0 ~ KaCatICb I I O n a . B MHAHH UBeTOK JIOTOC . a n e B y I o C ~ I I H n o~ Bepx npa~ofH i o r w H a n p a B o e 6enpo. Y n p ~ e ~ MOXCHO M e nOBTOPHTb HeCKOnbKO pas.rs~secwx ynpax~e~ufi. O ~ U ~ P ~ ~ B M B ~ I O yL np UaIxIH ~e H a a ~ i r n a 3aP m K M ( O C O ~ ~ H HZUIH O TeX MbIUIII. MOryT 6 b l T b PeKOMeI-WOBaHbI AJEI IIpHMeHeHMR Y nu4 cTapurero ~ o 3 p a c ~ ca q e n b r o n p o @ m a rrinom~ ~ ~ ~ He3MH. MnM n03. A e n a e ~ n o n ~ b ~ BAOX. Y n p a m e ~ M ~ eO ~ ~OBTOPMTL. ~ ~ 0 6 PJ' bK1 aMM yllePeTbCH B Genpa.

nexaT Ha nOJly. - c npenynpeme~wii. ~ K M o x e T e . cm6m KOpnyC H a 3 W . H a q H ~ a f i ~ ce MMHUMaJlbHOrO BpeMeHM 2-3 C. e M c n e n u T b 3a CBOHMM oruyrue~mMW. MOXHO.10 C. ~ ~ o ~ o J I X I ~ T @~ H J K I ~ c H ~ ~ no3 ~ I nOlDKHa 6blTb B H a q m e M H H M M ~ ~ H nym O~~. U ~ J I ~ C O O ~nOCOBeTOBaTbCR ~ ~ ~ H O C Bpa40M. nPOrHJ'Tb CnHHY I4 OCTaBaTbCR B T a ~ 0 f in03e KaK MOXHO nO. B m 3 H b lTpHHUJillKXKA~IR pa3 B c e H a n p m e H H e e . nepenpo60~as pa3nMqHbIe y n p . Me. JYMUOM BHH3. YCMJIWBUI BHYTPeHHIOH) CTMMYJLFIuHIO. n p C W l e q e M lTpM(XyTMTb K 3aHRTWfM n0 CHCTeMe XaTxa-#ora. npW BbllIOJIHeHMH Y I l p a X H e ~ M f ia ~ b l 6 ~ 0 ~ bM3 Te rOJIOBbD> BCe. K O T O P ~ I3HaKOM ~~ C A ~ H H O CACEMO# ~ ~ H ~orna-nu60n p l i ~ e m ee H a n p a m w K e .ZnMBaTb ITOTOK HepBHbIX WMnYJIbCOB K O p r a H a M M CHCTeMaM. Y r a . 11. TyJIOBHlrIe Y C T ~ H O B U T ~ BepTWKaJlbHO. 10. n 0 n H H T b IlJIeYM K TynOBMlUe. OTAOXHF~. 3a4epWBaTb AbIXaHMe H a 7. He cnenye-r n p w 6 e r a ~ bK C~HUKOM P ~ ~ K H H Ma c u n b CTBeHHbIM ABAXeHMIIM ITPK ITnObITKe BbInOnHMTb nm6ym nosy. 3 a m ~ nonomeme. C. co3na~aa uenowy y n p a m e H m H 0 6 p a ~ ~ b tCBIIx 3&. Tenepb W BaC HeT 60nee ~ a x ~ o si ai n a s ~ r. h w m m . H a nOJIy. % T ~ M CneJlaTb M ~ . Y n p a x ~ e ~ ~ e MOXHO ITOBTOPHTb 3-4 pa3a. m. Aenaii~e ee T ~ K K . KPOBeHOCHbIe COCYnbI IWIOBbI J'LHLUb n O C E n e H H O npwo6pe~am~ MaCTHqHOCTb M n p O u HOCTb. Geme T H&TM B p a q a . H a q a n a 3TO 6yne~ 1 C. IM BblnOnHeHWe n03 M HeMHOTO YBeJIMYWTb l l P O n O J M H T e n b HoCTb ee @MKC~UHH. n y c r b naxe n o H a q a n y 6yne~ CMeUHO. E y n b T e OCTOPOXHbI IIpM BbIlTOJIHeHMM C T O H ~a M ) nose. YCTaHOBHTb Ten0 B BepTUKWIbHOe ~ O J I O X e H W e . C J I e n y e T 06paTWTb BHMMaHMe H a peKOMeHJ&3UMkf n p M IlcnonsoBaHww y n p m e ~ ~ cUcTeMbI ii xa~xa-iiora. B n 0 C nen~eii @aseM O ~ W OC~OJI~~O MB p~m T ~ . sepH~T~C BRt l c x o n H o e nonomeriue. ~ ~ 0 6 b Bb l l A e P X a T b ITOBbIlUeHHOe naBJleHMe.~CE. niimep>lur~m ee nanomnu. ~ a n p ~ m e ~ H ue B) o B p e r m O C J I ~ ~ Hmri T ~ npeKpaTATb BbllTOJlHeHWe n 0 3 b I . O C T ~ B ~ T B~ 3C ~R 02 n03e n O K a H e B03HHKHeT HalTp5%XeHWe. C n e n a ~ b B ~ U O X . OrToJIKHyBrUHCb HOEiMH. ~ ~ O B O A M B XM3Hb T ~ IlPWHuwlI HeHaCLTJIkM HBA C O ~ C T B ~ H H ~TeJIOM. C n 0 n H b I M BnOXOM MelIIleHHO nOnl-MTb r O n 0 BY KaK MOXHO BblUIC. ~ B ~ J I H W S Ber0 ~ ~ ~ T nOCTeneHH0. 9. O C O ~ ~ H H ecnu O . arur . anuasee. n b l l r r a M e N l e H H O H PeQVHIpHO. W I ~ H BbUOX H~J~~ M BePHYTbCII B UCXO. 3aXBaTMTb PYKaMH JlOflblXKM H O r . ~OBTOPMT 3-4 ~ pa3a. YeM O H a 0 6 b 1 9 ~ 03 a m . l l n y r Mcxon~oe nonomeHue nexa H a cnuae. K * H ~ K O M @ O ~ T H ~ I M * ~ p a X H e H U I I MMOXHO BPeMtl OT BpeMeHH B03BpaUaTbCR M OHM C n H p Anrr BaC nOClylTHbIMM M Y ~ ~ O ~ H ~ I M U . POB BOW^ - - .3 M e a ( K o 6 p a ) no3y 3 ~ e n u p M m M a m w 3 wcxon~on. 3 a T e ~ . b yno6~oe o ~ n b ~ x a .pyK o B o n c r s y n c b n p m u u n a M M nocTeneHHocTE. A b ~ r ~C a~ ~ ObK O ~ ~W H MeJlJIeHHO. O C T ~ B ~ BR 3~0fi C ~ n03e. B ~ P H Y T ~B CHCXOnHOe R lIOnOXeHMe. He PeKOMeHnyeTCH BbInOnHRTb YlIpaXHeHMR nepen CHOM.J'IbUe. c w r b r t e e . 3 a T e M 6 o n b r u e . nOnHFITb WX. I l b l T a f i T e c b yJlyYlrrKTb npll . w 0 6 b 1 no6omW e C O r H y r b TyJIOBMIUe. M ~ a q e B ~H I e cMoxeTe Y ~ O B U T C~ wrHanbI OnacHocTki (60nb. J I y r l l r e B c e r o nenan y n p a x H e H m C H C T ~ M ~ xa-rxa-itora I PaHHMM yTPOM M J l W B e q e p O M H HHKOrAa H e BbIIIOJIHRTb ITOCne e n b l .n o n o x e H H r r nema H a mMBoTe.Z~M nT p~e M m r K o r o n e p e K a T a T e n a BO B p e r m y n p a m e H m . O C T ~ B ~ T ~ B CR TO# IT038 10-15 C. o n y c T w b MX n o n a n b r u e . T ~ M CaMbIM B a U I a UeHTPWIbHaTr HepBHaFI CMTeMa Y e p e 3 c u M n a T u s e c r c y m w n a p a c H M n a T M r e c K y i o CMcTeMbI 6 y n e ~ yCE. nono6pa~b *~0~@0pTHble* LlJW ce6a KOMMeKCbI.WsnoX e H q e n106drx CuCTeM ~ ~ O T O B C K U ynpamie~kiii X Ha~WllaeTcsf He cnenye'r TepneTb H a n p m e m m n p e o m n e B a T b h BblnOnHeHHW n03. ~ O M H W T ~ YTO .e H m . K w b r f i pas. O A J W B 0 3 B p a U e H U R B HCXOnHOe n O n O X e H 1 3 e ~ n e ~ y e ~ COrHYTb HOTM B KOneHHblX CyCTaBaX M OlIyCTMTbCr! H a KOn e w H a non. PyKM B n O n b TyJIOBHlUa.l l o n o m b rono~y H a non. o T n o x e y r b .H a n p R r a R MbIUIUbI CnMHbI.. 3 a r o n o B y H a non.UeJ'laTb BbUOX M IIOAHRTb H O m . BaM o ~ o n o 50 n e T . OTO AHFI KO AHIO. 3 a T e M p a 3 0 T H y B HX. p m B ynope H a YpOBHe M e Y . KOTOp O e CO3naeTCH ITpM BbInOnHeHMH 3 ~ 0 2 n03bI. 3@@e OT ~ y~ n p a x r i e H m MOXHO. n e p ~ o ~ a q W I HOTH b ~ 0 C O r H p b l B KOneHHbIX CyCTaBaX. ~ P O B O B ~H T 3 ~H b IIPMHUMII MbIlrrneHHe M T e n 0 eaMHbI n p c l B b I ~ O n H e H H M J'l'IpaXHe~F6i.LlHOe ITOnOXeHHe.1: M HeHacm.UJleHHO BAOXHYTb.

&y n03y M O X H O n P H H H M a T b B KPOBaTW m O h i CinW B e y e POM. Cocynuc~mc u c T e M a ~ o s r a npencTaBneHa Y ~ T ~ I P ~ M aPTePURMW A B e COHHble C I ABe n03BOHOqHbIe. TO O C 0 3 H a H H e UIHPOTbI HaUIMX BO~MO>KHOCT~#. Cepnqe o-rAbMaeT. a npu s b m o x e yBenmmae-rcR. B KOTOPbIX ABHXeHMR FIoJIOBO~~ COqeTaIOTCR C n B m e H m m PYK. ~TPOTCIBOA~~~CTBJK)T OTJlOXeH MaT ~epocKnepoTM~ecm B~W~CT (B nun~nM o~ np. A b r r r r u ~Me&l'ieHHO. BO BpeMR BAOXa KpOBeH a n o n H e m e cocynoB ~osra y M e H b u a e T c n . O ~ U nPOTR)l<eHHOCTb ~ H mnunnRpoB ~03ra n o c T u r a e T @ a ~ ~ a c ~ c i q e c r < ql. nOBOpOTb1. a H a q a J I b H b I e cranm @ o p m p y m ~B c 6onee ~ paHHeM ~ospac~e. noclynusmero B o p r a ~ m 0rre~ae-r ~. xonb60i4. : 6enep. e non n e p e B o M mu H a 6epery MOPR. KaK u nameme.M M ~ H I e W B c T B y e M em. Y n p a X H e H M R R n R TPeHMPOBKH B ~ C T M ~ Y ~ R P H O ~ O annapam u y n p a m e H w r . B~IT(IHYB HOM z i p m . . T ~ K KaK pa60~a1-b eMy nerue. 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no - B o6nac~ W~ C T M p y K M ~ e p x ~ eTpeTM f i n p e A n f l e Y b R OCM a T p t r s a r o T ~a>icnym p y l c y n o o l r e p e n H o .1 F I P ~ M H O BbIPe3KM ~~ . 3 a T e M ymy6neH U e M e W y ITepeAHUM er0 K p a e M U 3aAHMM K p a e M CyCTaB~ o r o-rpocma o ~sciwefq i e n r o c T M . CHHOKaPOTMAHbIX K ~ Y ~ O Y K O W B T. a T a K X e BO BpeMfl 3 l l M A e ~ M f i n O C n e - - 126 127 . . M e m y COCueB U H b I M OTpOCTKOM M YrnOM HMXHefi 'IWIIOCTM. U T O ~ C ~~ I M~HCT~JI K p b m a H o c a c o n p M K a c a n a c b co C ~ M ~ M C T OneperoponZ~ Kkl.4 H a ~ a > y n y m 3 0 ~ ~ . Hepen n p o s e n e l .&YIafi~e 6bI~TpbIe B3aMMHbIe B P a U a T e J I b H b I e LIBAx e H M r r pyre c n e p e n B t D K e w e M B n o n b ~ a c c u p y e ~ o pym fi B npenenax on~ofi VeTH npennnerbx. e A H H y A y HaPY>KHOrO K p a R 6 p o nepexonm ~ ~ H a H M X H M ~~ ~p a f i O P ~ M T ~nocne I. Mec~o. 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>. ~ w y nosy m H a seTbrpe 3 n e ~ e ~ ~ a : 3. HO H e CKB03HRK. C 0 3 H a T e n b H 0 HallpaBJIeHHari KOHyeHTpaUWI BHHMI.Ie OT TPaAWUHro n e f i c ~ s ~ nocne x ~ m e n o t @u3wsec~ofi i ~arpy3~~. P~JI~Kc~~MoH rWMHaCTkiKa H~R H e OKa3bIBaeT AOJIXHO- - - - KT - - 162 . O 6 e m p w B ~ T I . Htre C B O ~ O A H O ~ . m MeHHbIM KOMnOHeHTOM ee RBJMeTCX p a c c n a 6 n e ~ ~ e peOrCYUeHbI. me npOBOARTCR 3aHRTMX. y ~ r o n o ~ H a cnma H a on~ofi nHAeHHOe.iqe. CTPeMHMCH AOCTaTb HOCKU HOT. Cor~yryw B K o n e H e JreBym ~ o r y K n a n e M H a npasoe s a e T c o r n a c o s a H H o e neiic~sae Bcex o p r a a o B . 531-0 - - Bce 3 n e M e H T b I n 0 3 b l E C H O B3aMMOCBR3aHbI W B3aWMHO 0 6 y C n o B J I ~ ~ a l o npyr T npyra. OT A B ~ W H O T O uempa rOnOBHOrO M03ra. n p o r H yaurHcb B noxHOCTb TeXHHYeCKtiX HaBblKOB M 3HaHWfi. s a ~ e ~ YCWIuTb C ~ O C O ~ H O C TK H CaMOBHYUIeHHIO. E c n ~ B~IllWIkI BOAbI. T~ B nOMeUeHHW. J~M1. 3aTeM C BbWOXOM COrHyrbCR B lTORCHti. rZIITKy K TJVIOBI. f i p a 3 p a 6 a T b 1 ~ a 6enHH~M s e n o B e K a M B TO me spem y c w n u s a e T ee T e p a n e B p e H ~ b 1 f CyCTaB. H e @UKCMPYR 1. ~ 3a R neBOe K o n e H o M nomr-qm 2. Cm6m nesym H o r y . n e B 0 f i pyltofi HeCKOnbKO pa3 OKa3bIBaeT CaMOCTOTEJIbHOe qene6~0e BIIWHHe H a OpraH W M a e M H a KOJleHO C o r ~ y ~ O HOrW. 'ITO X e n y n o K H e H a n o n H e H naurefi. i H01y BO3BpaUaeM B HCXOAHOe n 0 n O X e H t r e . Tsepnoe. P~JI~Kc~~WOH rHMHaCTHKa H~H B OTnl. ~ O ~ ~ O T u yC ueH R n e HCTOM~I. BAOXe M e m e H H O EOaHHMaTb ~ O A O ~ ~ ~ H n03. 1-2 saca nocne ner~ o fmti i sepes 2-3 saca nocne n n o ~ ~ o Z e ni br. P e J I a ~ c a r [ t i o ~ H o f i ~ H M H ~ C T U KMOXHO O~ 3aHBMaTbCII B m 6 o e sperm n p H y c n o s u H . m O ~ ~ CTHTL B. 3aTeM K rPYnki. KaK B n03e <<COnHeY4. OH^ H KJISLLZeM CTOn0fi H a 6enpo.rIpowswm~oe paccna6ne~aeMLIU penaKcaum OCHOBaHO H a C ~ O C O ~ H O C T WJIOBeKa U MbICneHHO OTKJIWIaTb rmmrm~OT ~ ~ ~ I K Omyum B . YTOG~I H e M e m a n C o c p e n o m Y e H m o . n 0 3 b 1 ~ ~ J I ~ K c ~ I I H o H H o ~ ~ Pa3~mua m H a c m m ~ ~ ~ C T B O B ~3 ~r rH p a~ KT I W m xa~xa-fiom. COBOKYnH~H. C O ~ H ~ T M KOHTpODkipyeMOe ~HO nblXaHAe 0 6 e c n e s t r 5. y c ~ o f i w ~ o KaK e . CTOna CKOJIb3MT IT0 now. UaR kUIH COKa. c BAOXOM B ~ I ~ P R M M T ~ C p R y . ~ J I ~ M ~ H 3 TT 0 @ M ~ W Y ~ C K YaCTb ~ R n03b1. 3a K o n e H o n e ~ o t i ti n o n T R r w B a e M K naxy.OCTOIIHHU~~nPMTOK CBCXerO B03AyXa. HO B TO x e B p e m n p s m i . cocrome n m a c r r B ayroremofi T p e m p o B K e . H ~M Ia X B H O lTepeXOAHI4HX OAHa B A p m . AOCTaTb JISLLZOHFIMH n0JI H. r e c ~ c uC c~MOBO~~~#CTBU~~ K ce6e. M ~ K C R M I ~T ~ P~W H ~O~ ~ W B H a OpraH'CI3M. TO e c T b no s a ~ ~ p asepes ~ a . nosa <<conHesHam>B b I n o n m e T c a CTOR.ryrb ~ W B H H ~ T ~ p Iy . HenpuHym' 2. b l x a H H e llpOti3BOJlbHOe.LIl[Y C BbWOXOM B e P w H O r y B HCXOAHOe Cneswanac~br no p e n a ~ c a u w o ~ ~ro uf M iH a c T m e n e m n o n o m e H t i e . TO Xe n p a B 0 f i H O ~ O A ~ b. n o n H w M a e M H ~ A rono~ofi ti. C o r ~ y r y n ~ e o B y m ~ o r 6 y e p e~ 3a m ~ npasoti ~ y py~ rH na c B o e M o p r a ~ w 3 ~ nos~omw e p a s ~ m bB . Benpo. OHHO~ ~ ~~ I H ~ M M ~ COCTOHT ~ C K O B IIPHI-WTtiti ~ ~ TeJIOM O n p e HeneHHbLX no3 H @ W K C ~ U H H HX. YllpaXHeHWR H a q W ~ a f i T ese7e3 nonsaca. AOruKeH 6 b 1 ~ b . B r r O M COCTOXHMIl BCe TenO CTaHOBKTCR OTXxenemm. kM BBepX. ~ b m m HOM. 2. 3. r x a n03bI. npa~oZi py~ofi 6epe~ ee 3a m~y 1. 6 b 1 sac-rbrsrrree nonoxen o s b r .n e r K m . K o m e ~ JTIpa>ic~eHWfi c COCrOHT W 3 ClleIXWaJIbHO UbI (JI~JIoHM ~ ~ C K P ~ I T ti ~ IH) a . ~ I C X O ~ noHO~ HaCTWKy Ha3bIBaIoT p e J I a K ~ a u ( H 0 ~ ~ nOTOMy.r o e . T H ~ ~ c K3H @ ~@ ~ e~~. m. C0enWHWTb KkiCTH PYK. . yno6~oe. . KOMM~KC n c m o @ w 3 w o n o r ~ . COTHM pas KO#. C e m . TO Xe lIpOneJIaT5 C npyr0fi H O ~ O Z ~A .NI. Paccna6neme o c o 6 e ~ ~ none3~o o nnrr m n e 2 c 6 b r c r p o f i H cmb~ofi peawefi H a m e m e pa~npammm. To x e nponena-rb c npa~ofi ~omZi. Pena~caym BO B p e m ti nocne n p u m T m n o s b r . PyKM COenMHReM B 3aMOK. KOTOPaR ll03BOHHUe. m e . 4. 0fi 'lTO H e n p e noxeane C T ~ I . nOBbIUIaeT 3@K XHBOTJ' . ~ O J I O B O K~O ~C H n b n R e T n p a B W l b H 0 nPMHRTb M ~ ~ ( ~ ) H K C U P O 1703)' B~ . K e I ' I a ~ e n b H a T t r w i H a .~ H M n a p a r m e n b s b r . CUenlfB 6 0 n b u n e n u b JIaKCaUJM. mn0Cyurec~sym~ nsa o n p e n e n e l i s m n o s b ~ : B a M e w pyK. ~ W X .

~ O ~ O B OTIyCTMTe Y Ha rpynb.C e m Tens. u > n o ~ o f i . B TOM wcne u M ~ I U I U ~ I 06. 0 6 R 3 a ~ e J I b H 03aXBaTMTb I I a J l b U a W PYK CTonbI M A W roneHW. 9TO nro6oe YITpaXHeHUe AOJMUiO IPUHOCUTb TOJIbKO PaAOCTb K HWKaKHX HenPUIITHbIX O w U ~ H MK ~ . pasa. [ BOCrftlTbIBaeT COCPeAOTOZIeHHOCTb. He ~ a n p ~ r a ~ b c l r ! C~LU~CTB HeCKOnbKO ~~T TI03 DJlH paccna6ne~m. 6. Brnopoii sapucurm paccJza&leHull. C W T H H~ anpmeJIeHHH. ~.na cnuHe. Jarre yno6HO. OTA~IX IEpefi B X O m e H K e M B nosy. ' Bce pa3MMHOSHble Y n P M H e H H R BbLnOJlHRH3TCZI Il0 OnHOMY pasy. Kaxcnoe yrrpameme sb~nonmihe nolraqany nwub Han>naKO. 1. ~ a a p a r ~ a r r b ~ o e (XWBOTOM). M ~ I C ~ ~nH p~ Hr o O~ a p c l ~ a f i ~ e : &UM p y ~ ydo6n0. i Ha KOTOPOM TIOKOUTCH B a U e TWO. HMR BKOHOMHT CWlbI.CH KOneH. BOnIO. ~ I O B T n oO n oP m~ ~ H a. Bb~xaHUe n>JIbKO vepe3 HOC.~ 0 K l T b m b f i MY3bIKaHT 'IyBCTByeT KJIaBHilIH POYUT. Onna pwa mepxy 3a B. BO B p e M KOTOporo nosa sa~eprnae~ c B o e nefic-r~~le Ha O P ~ ~ H H ~ M . C IIJIaBHbIMW IlepeXOAaMH U 3 OA~oro B npyroe. HaCKOJIbKO O H 0 I l O v a e T C R . BHHSY. rnasa ~ ~ K P ~ I T ~ I . B n03y BXOnWTt3 Mene H H 0 . T ~ K M H ~ I~ LIIU~ HI O p r a H b I COXpaWIrol. TaK M BbI AOJM(Hb1 O U m a T b C B O ~ OpraHtI3M. KaK ~ ~ 0 6Horu ~ 0 Crier. 3. Ilocne B a r r r o n s e a m y n p a x a i e H m c n e n y e T n e p e x o n m b 6ncrrna#ruyro ~ a ~ 6 o n ya06~y10 ee nosy ~ I ~ aI n b ~ e f i m e - <a pa3ABHHYTb1. K o H e r ~ xe. A~IX~HW~ Mou~ nozaM ydo6no u tlpimmno.K w b n X UAKn BKl'IIo'laeT B c e 6 ~ UIeCTb nOCJIeAOBaTeJlbHbIX 3TanOB.&Dl 6onee T O S H O ~ XapaKTepKCTMKK ~ OTaeJIbHOn) )TP a X H e H W i BBeAeM TePMHH <(QHKn II03bI* COBOKyIIHOCTb a s m e H u f i H T e m m e c m x ycnos~2t.na3a icpepa na 06nyv~e. p a 3 B e p H y B n a A b U b l KHaPY>KM. ~ ~ ~ K C ~ U UlY4MHaCTMKe O H H O ~ ~ B W e H HelTpepbl~Hb~fi repexon ~3 on~ofi no3b1 B ~ p y r y M ~~ em . M e m e H H O . o H e B c e rronylrmcrr c n e p B o n . nOKTU nOnOXCJ4Te H a KOneHM. n p I 4 BbInOJlHeHKH ~ p a X H e ~ H HJ'XHO f i AYMaTb TOJTbKO 0 ABkDKeHHXX. qTO B A ~ H H ~ I MOMeHT G REUlSleTCR o c B o e H m n o 3 b 1 paccna6He noxaneii~e BpeMeHw ee H W O AOBeCrrtl: A 0 COBeplJKeHCTBa. Bcenry mynoeulyy ydo6no u npuBmno*.QOXa OAKHilKOBa. npYra5I - 17epstur no3a d m pacc~za6nenus. M ~ B ~ C T H O 'ITO . naxe nocne B O A H ~ I Xnpoqenyp. nOCTOpOHHUM. YTO HOrM ~ ~ 0 e 0 6 p a 3 H b l fKapKaC. o paccna6ne~~11. . OTA~IX n O C n e BbIXOAa M3 ll03bI. n o B a CKnOHeHa H ~ ~ O U nK H JLeXMT C 0lIopofi H a 3aTbUlKe. Horu COrHyrbI B K O J ' I e W tI PaCCTaBJIeHbl B CTOpOHbl TaK. KaK y ~ 0 6 ~ e TOe. qm HWO B ~ ~ . %O r e ~onb~ y so e n m M s a e T saqmmre c m b o ~ p r a ~ ~ 3 HO ~a. M ~ I C ~ ~ H H~ H C~ T R~ O Ha ~ BbInOnHeHWe K ~ nO3bI. Z7ma pacma6fiettu~ na xusome. JIWIIIeI-0 COCpeaOTOqeHKH KOMrUIeKC BbIlIOJMReTCII C 3aKpJdT~IW r n a 3 a ~3~a'1m. M o X H O 06e 3 m n O n O K m b BBePX W l H BHU3. C f l e r ~ a C O r H y r b l e B JIOKTRX PYKM OTBeneHbI OT ?ryJlOBWlfla JIZlAOHRMW BBepX MnW BHW3. MMCJIM COCpenOTOqeHbI H a paccna6ne~uw. 2. 4 w ~ c a u m no3b1. nRTKI4 BPO3b. Tonose ydo6no.H)'XI-lO CTapaTbCH OWOHRTb OT ce651 BCe.4Oflb TynOBMWa. Bxomnemie B no3y. B b r x o ~ t 1 3 n03bI. ripenCTaBbTe ce6e. ~ P O A ~ ~ X H T W I ~ H BAOXa OC~'~ H BbI. a ~ npusmHo. O L U ~ e H W l X . rOTOBHOCTb K 6onee H H T ~ H C R B H O pa~~ 60w. CBO~OAHO. 4. HOCKM BMeCTe. ~ e r n y 6 o ~ on e. YMeHHe HaJ I W a T b 3a CBOHM CaMO!lyBCTB'tIeM M YIIpaaRliTb HM. y HKMW 06x38m b H 0 KpaTKOBpeMeHHOe paccna6ne~ue. CBOeM DbIXaHKK. o T n e n r r r o m m aaarror u w b x e cpa3h1 ABYX cneaymum ynpaxme~uii. B~ . P O I ~OCBOHB TeXHMKY BbInOnHeHUII n03 H HX nOCJIeAOBaTeJIbHOCTb. 5. n106oti oprari H a r u e r o T e n a . K O H ~ Y H O C T ~ R B. - - . 3 a ~ no e M ~ e T o n y a p o r e ~ ~ oTpeHHPOBKW fi H W O BbI3BaTb paccna6~re~ue JlUUa. s e M ~ p e 6 y e B ~n ca~ HHoM cnylrae. KOWeHTpkfpylI BHHhfaHWe H a ee BbIlTOnHeHHH. nmaIOT ollpe~ene~~ MHePLlUOHHOCTbK) ofi W B TeqeHMe eUe nonroro BpeMeHtI nocne ~ a r p y 3 m coxpamm-r H a n p m e H w e . Ha BbInOXe pa30rHYTbCII. PYKM p a 3 0 M K H f l b M Yepe3 CTOPOH~I o n y c m b . YYTb PaCKMHYB HOrW. q ~ 0 6 b 1 CTOnbl 6b1nM napi3JUIenbHH A p y r npyry. IlPMBOAUT W X B COOTBeTCTBHe C peanb~oR ~ O T ~ ~ ~ H O C T ~ I ~ .6enpo npaBYIO H O T ) . I u TX~O. HymHO TBePAO 3aROMHMTb.

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eO . s a ~ ~e ~ ~ B O ~non M M H e r o .JlbH0 BnpaBO.' ny HanPIM<eHHbIM H ~ ~ c c J I ~ ~ ~ COCTORHHeM ~ H H ~ I M H Hay r w ~ P O H ~ B O ~ (~~H . CBO~O~HO~. 0 6 ~ O ~ cna .IUb1 b C n e P B O r O pa3a.6b~e P e M e H b . kiX 6 ~ .n e M H a ee K o n e H o . np0n~aeT' HanpRXeHHMbIUU CWn. 3aHRTHR 3-4 pa3a B AeHb: YTPOM. E b m a ~ H CBOe pe3 3anRCTbR H KMCTM p y K AOCTHraeT KOHqMKOB .n a n b U e B H O ~ . LUeR H n03BOHO'IHHK H a 0 ~ ~ JIHHMCI. A b l ILlHTe Me. A o c T H r a e T nomeli. nOAHHB PYKH 3a TOJIOBY. CHHMMT~ OqKM. ti naro HM pacCJI~~HT~C Aenaro R. T e n e p b I( paccna6n~1o ~ b r l r r u b rr p y ~ ~ o m te i T m . Ynpax~e~ p a~ c Te R r H s a e T ~ O ~ B O H O ~ H HTK p.WVX~ OT CTeCIUfIOLUefi BaC OAeXAbI. 60n~oe. M ~ I L L Im U~I a nenaroTcrr m r m M u w pacCJla6JIe~~b1Ml-i. eHupyeT BOJlK). CBeCHB KHCTH.no sameii one) p a ~ c ~ f a 6 n ~ T b MbIILIUbI. Y 6 e p m HpKOe OcBeUeHHe. IIepeCTaBElTb HOry. M B~I s a ~ e ~ r i'ITO ~e. ~ ~ c c J I ~ ~ w T ~ c R H OTnOXHYTb. KOHTaKTHbIe JlHH3bl. Genpa. C e c T b . fl n a H . 0 8 Ha JIHUe non y y n b 1 6 ~ a .UpyryIo cn>pOH)'. ronosa. T)VlOBHLLIe H. KaK BbI PeILIWIH OTnOXHYTb ( H ~ ~ P H M ~IIOZlWaTb P. JrOnaTKtr H 3aTblTIOK. MO~HUX. Tenepb x paccna6no M ~ I I L I Y n ~I w a . T ~ OnMP a l I C b H a llHTKH. T e n e p b paccna6mm R T O a W b I . mesu M H a y w . &IXaHHe CTaHOBHTCR C ~ O K O ~ ~ H H~CI B M O ~ O & H ~ ~Paccna6nrrm M.e p e H H b l f i . AOBepLUHB C K P P H B a H H e M n03BOHO'IHHKa B IIIefiH0M OTnene.s b H a CnMHy.naJlbUe'B. M ~ I L U U no ~ I KoneH. M ~ I L I I IUeH ~ ~ n0nI H O C T ~ K )p a c c n a 6 m r o ~ c H .Qe B n03Y BAOX. ( P H K C M P O B ~ HT a ~HMXHeM ~ P I O U H O M nbIXaHMI4. ~ O B T O P H T A~ B W b I .r e c b noo s e p e n H o p a c c n a 6 m b m. ~ ~ H R T M I Ipena~caqaefi M H ~ O ~ X O A H MyneO n H T b B C e N 15-20 M W Y T B ~ e ~ ab pe3YnbTaTOM . 3a~eM MbICneHHO CKLWHTe ce6e: afl AOJDKeH ITOJIHOCT~IO p a c c n a 6 k i ~ b c r r . B o n ~ a paccna6nesm p a c n p o c T p a H R e T c r r no p y e a M .H s a u o~nbnr6 y n e ~ 6onee n o n H o UeHHbIM.DJeHHO H C ~ ~ O K O ~ ~ H O . C T O ~ .). ~ O M O . nanee npoxonw no n p e n n n e q b m H y e - - A~IX~HM~ ~. nocne B~HIITHRCTaHeTe 6onee C ~ O K O ~ ~ H ~ I M H YBepeHHbIM. m r o irpaaynaiiTe K O ~ ~ N H L I AenaM. YHH~anbH0e YlTpXKHeHKe EJ'lH n03BOHOqHElKa. B b 1 n p R ~ T ~M ~O b: r O n 0 B a . KaK 3aHHMaItlTCII @M~KY~~TYP CTpeMRCb O~. MOHPYKA n p M u I n M B paccna6ne~aoec o c T o r r H H e . n H e M . HM yCnOKOI4TbCR H O C B O ~ O A A T ~ COT R HaIIpHXeHUII. % T ~ M R p a c c n a 6 m MbILUUbI Ll3eU. Ii[ AaIO M b I m a M n6a IlOJIHOCTbH. W r y . M ~ I C J I ~ H np0cJ'Ie~yti~e HO no BCeM r p y f I n a M MbILUU (no6. P a c c n a 6 b ~ e n o o s e p e A H o Bce MbILUUbI M OCTaHbTeCb B ~ ~ C C ~ ~ ~ A COCTORHRH ~ H H O M ewe 5 ~ r i y rnocne . YJ'lyWUeHHe COCTOFIHm 3AOPOBbR. no6 cosepurewio paccda6ne~. 3aTeM pym. ~POBOAHT~ 3 a m e pena~camefi qenecoo6pa3~0 nposecm nepen E M . TOT n p H e M IIOMOXeT BaM r e T K O OLUYTHTb Pa3HHUY M e X . Ecnw H e YAaCTCR p a c c n a 6 ~ ~ MblIJ. O T A O X HH ~~~ BbInOJlHMTb YIlpaXCHeHHe B . I'ono~ynoB e p H y r b MaKCHMa. Bce MOpI4HHbI H a n6y ll0nHOCTbIo pa3mam a r o T c 5 r . n0CMOTpeTb T e n e B H 3 O p W l H B ~ A ~ ~ M H Y BH T ~ )XO.C~arana paccna6nrrro~c~ M~IUU~ n6a I H M)IIOBbI. Q T C H l i X e H H e TpeBOXHOCTH. K ~ HayWlTbCr! K CaMOCTOXIWlbHO paccna6~wmc11? CRnbTe B Y A O ~ H O K~ p e c n o mu 3 a f i ~ ~ T no en o x e H H e nexa H a pMBaHe. B o n ~ a ~ ~ C C J I ~ ~ J Inocmra~HHR e T HKP. T p o c m u ~ ~nae. rNICTyK. ~ O ~ B O H O ~ H H BeK Hallp!ifraTb. 3a~A~afiTec p be n a ~ ~ a ~ M TaK e k Xe. ~ P BXOH . a PaCTRrRBaTb. P)KM nOlIOXWTb H a KOJIeHH. ~ P U ~ O A H I ITa3. sanopax. BbI o6~apy>lurTe. BbIXOn H a BblnOXe. a s a ~ nonpo6yCi~e e ~ pac~na6mTb B c e M ~ I L L I Uc~ BIo e r O T e n a 3a OAHO 3 a ~ m u e . BblTlIHYB HOrH (HOCKM H e TIIHYT'~).Bce M ~ I I L I U ~ MI o e r o Tena coB e p u e H H o paccna6neab1: o~ r o n o l s b I no n a n b u e l s HOD>. ~ e o 6 x o n ~ MO H a n p m b H e c K o n b K o pa3 o n p e n e n e H H b I e rpynm~ M~ILUIJ H 3 a T e M ITOCTapaTbCR fiOCTMqb IIOJIHOTO UX paccna6ne~~x. m y 6 0 ~ ~BnOX. H a K O H e u . Tenepb R paccna6mm M ~ I I L I U ~ I nner.n. ~ ~ 0 CKPeCTHB 6 ~ 0 HOrH. . A c e f i z ~ a c 6ynu p a c c J I a 6 m ~ b c RMbILUqbI BAOnb B C e m II03BOHOYHHKa. AOCTHYb X O P O U I ~C~~~O P T H B H O ~ (POPM~I. B e q e p o M M n e p e A CHOM.' r a e T n p 3ac~oe ~ x e n w . O U m e H E l e IIOJIHOTbl X H 3 H B . ~ O B T O P H B3 T 0 JTIpLW3feHkl. l 7 p o s e n ~ T e 3-4 T a w PA HI IT^. HaCKOnbKO m y 6 o ~ o MOXeTe paccna6macx. ruerr. MbIUIUbI XHBOTa. OCBO~O. B3rJIRA C n o ~ o f i ~ b ~ ~ fB i . fi M e m e H H b I f i BbIaOX H O C B O ~ O W ~ I OT ~ C HanpIMCeHHX ~ M CTeCNeHUII B rPYAH. B ~ I X O A H HT 3~ II03bI Me&JIeHHO. 3 a ~ p 0 m rJIa3a. nwuo. nOBOpaqHBazI B n e p e n C H a ' 4 U a rOnOBy. pouo paccna6w~ecb.e 1-2 pass.

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&e He3HaKOMbIM YeJlOBeKOM. C ~ M C O K ' c m y a s ~ fH i pacnonome ux B n p e m i e M n o p m K e . Y MHO~HX nrwefi c @ o p ~ u p o ~yac~ na o~~ope@ne~~opH m TPeBOXCHOCTb H a AOBOJIbHO MHOrMe O ~ C T O R T ~ ~ ~ C T B ~ . KaK B n e p B O M C n y l r a e . 3 T O m M o m 0 ITpenBapMTeJIbHO np0CMOTPeTb IX3eTb1.QllX p a 3 r O B O p a . e Bbl AOJT>KHbI 6 b l T b TOTOBbl A ~ ~ ~ C T B O pa3YMHO B ~ T ~ M YMeCTHO. q~06b1 nPOWUIIOCTpHPOBaTb MeTOA C H C T ~ M ~ T M S ~ C K O ~ ~ nece~cmusauwwB peanb~ofi ~ S H H n. B KOTOPblX P a H b L U e 'IyBCTBOBaJIM CHnEHOe BOJIHeHMe H PaCTePRHHOCTb. TO H a KWOM A. ~ O B O J I ~ HnO O J I W I 6ecena C He3HaKOMbTM WJIOBeKOM. ITpeXCAe W H a K O M b I M H JIIOnbMU. H a n p H M e p . Lecena B T e S e H H e HeCKOJIbKHX MHHYT C HOBblM YeJIOBeKOM. XCyPHNibI H H&TM TeMbI .. ~ 6 p o c b ~ He anpRxeHHe H c b ~ r p a f i ~ e CBOIO P O n b B p e a J I b H 0 f i m 3 H H . n0cJIe HeCKOJl bKUX IIOBTOpeH W B ~O n H e H H e IIOCTeneHHO H C W 3 H e T H Y BaC ~ b I p a 6 0 ~ a IOTCR H ~ O ~ X O ~ ~ HM a BM bIW ~ . noc~apafi~ecb OKa3aTbCR B T a U X YCJIOBMIDc H TpeHMp*Tecb.H T ~ K no KOH- mnu I I ' qa cnwcrca. Ycnex n p H a e T B pe3ynb~a~e ynop~b~x. a K B cnenymuui2 pa3 ~ 3 6 e x a ~ b nOnyIlJ. npeX.ienOBeKy. B IIOnHKnHHAKe y ~ a 6 t r H e T a BpaYa. KaK BbI 6 y n e T e A ~ ~ ~ C T B O B ~ T ~ .e. 06en C Apy3bIIMK kI C HOBLIM. B C H l y a ~ H I O . CHCTeMaTKYeCKMX TPeI-IHPOBOK. . HH).I C ~ 3 T O m B p e M e H H BaM H e noH~O~MTC pa R 3 p a 6 a T b l ~ a T bn 0 ~ p 0 6 H b l e n n a H b 1 .oT6pocb~eH a n p r r x e H H e . 5. ~ ( O ~ H COCTaBMTb TCR HeCKOnbKO CnUCKOB H B K W O M cnyqae 0 T p a 6 0 T a ~ bHaBblKU llOBeAeHMR. 3 a . E c n ~ y sac n o n y l r e n o c b 6onee o n ~ o n c . 1. 6. no IIOBOny er0 BHelUHOCTH M 0 ~ 0 6 p e ~ Mero e c n o B n o M o r a w r 3a~113a~b npymecue OTHOlUeHMSI. 8. EeceLIa B IWCTfIX C p a 3 y C HeCKOJIbKHMH JIIOLIbMH. K a K B ~ n I e n a e T e TO BO spem sam~wfi pena~caqwefi. 3. BCe 6 y n e ~ IIpOUCXO~HTb eCTeCTBeHH0. n 0 K a B y ~ a 3 a H H o f iCHTYaUUH BbI H e IIOZlyBCTBYeTe ce611 n e r K O H yBepeHHo. KOTOP~IXBaM TOJI~KOYTO n p e m a B H n u . Ha TOT pa3 COKpaTkiTe n e p H O A ~ 0 0 6 p a ~ e ~ M CMTYaUMH fl H IIPOCTO 06ny~ag~ nO eO q e p e A H 0 K W H . npeACTaBbTe. Pa3n>~op n p H CJIYYafi~of4 BC'Tpeqe C MNi03HaKOMbIM SeJIOBeKOM. 7. H~~OC~~~C nepen T B TeM. . n o O K O H W H H H TPeHHPOBKH I I ~ o ~ H ~ ~ u ~ CBOe u P Y ~ ~ T ~ noaeneHae.ma npoc'ro cnenaR~eH e CKOJIbKO m y 6 0 ~ u xH M e A n e H H b I X BAOXOB H BbInOXOB. C T a p a f i T e c b 6b1Tb HHTepeCHblM . H a n p U M e p . 31 CTOJlOM. H ~ ~ ~ I B ~ nece~c-meii ~ T C R in vivo (~. M o r n o nu 6 b 1 ~ bB a w e n o B e n e H M e 6onee y n a q H b I M . M O W BbI3blBaTb B O n H e H H e . n 0 c J I e ~ ~ 0ITOnblTKU f i npoa~m~3~py pf ei 3~ yn eb ~ a ~ b 1onpenenme. q T 0 OHM C n e u H a J l b H O H a YHHaJlM MCKaTb CWTYaUHH.n y 6 n ~ r H b I e B b I C T Y M e H W I M T. B peanbaofi m 3 . B TOCTRX. ~HH K aO K *BO~%TH>. B TOM BaM noM O W PeKOMeHAauHH Kap~eru. O~% 2. H H T e P B b D 0 ~ a l l l e # pa6o~e. Mb1 P a c C M O T p e n H C H T y a q U U 0 6 u e ~ m C He3HaKOMblMM JllOnbMZI. n o n y ~ a f i ~ e ~I . H 3 HHX. B c n o ~ H u3 ~ ae6 a ~ H b l e HCTOPMH. 4. 3 a T e ~ n p ~ c ~ y n a fK i~ ~~ eH I I T M I H Oc~apafi~ecb K a K MOXHO n p w e c n p a s t z T b c R co c~oeR saaase2i.m ~ nepexonme K c n e ~ y r o u e i % .n. B ~ H lTOCJIenOBaTenbH0 O CrIJIaHHpOBaTb CBOe n o s e n e H u e B npennonarae~ofi C H q a u u M . C O C T ~ B T~ ~KT o~ GXe. A H ~ O ~ U Y H o6pa3o~ ~ I M BbI MOXeTe COCraBMTb CIIHCKH. KOTOPbIe BKnIOWJlH 6 b 1 0 6 L U e H H e C APY3bRMM. . KOTOPbIe M O W p a 3 B J l e Y b CO~~C~AHM KOM~JIMM~HT K~.c ~ ~ K o R H ~H ~ M CO F~ ~ ~ M H ~ I MM H . H a ~ B T O ~ ~ C HOCTaHOBKe. B b l 6 e p ~o ~ e n~y c H T y a u M m .T O BbI 6yne~e n e n a T b B npyrofi pa3 B n 0 ~ 0 6 ~ b l x 0 6 ~ ~ 0 f l T e n b CTBaX. n r ? c K a . n 0 3 T O M y #M ~ O H ~ . H a q H ~ a f i T e C C ~ M O # n p 0 ~ ~ 0PJlR f i BaC CHTYaUHH. 0 T p a 6 a T b l ~ a f i ~HaBbIKH. e p e q k l c n m cw-rya4 H H O~III~HMSI KOTOPbIe . H OHaCTOJlbKO ~ BnOXHOBn o n y r l e H H b I e p e 3 y n b T a T b 1 . Kopo~mfi pa3M)BOP C He3HaKOMbIM WnOBeKOM. mymR MeTOA ~ 3 6 a ~ n e OT ~ ~m cJIoBHo~~@JI~KTo~Ho~~ T p e B o m o c T n B pme c n w a e B name 6onee s @ @ ~ K T ~ I B H ~ I ~ ~ . ' ~ o B T o ~ I I T n~ O n b I T K y H y X H O A 0 TeX n O p . ~ b 1 6 e p m e CaMyIo npOCTyIo an^ sac calyauum. 06en C APY3bRMH H C HeCKOnbKUMH HOBPMH.eH HblX 0 I I J I o l r r ~ o C T e f i . 06ny~ait~e K. Eecena 3a o 6 e n o ~ WIH B ~OCTIIX c qeno# rpynno# He3HaKOMbIX npeme J l I O ~ e f i . C KOTOPbIM BbI l l 0 3 H a K O M U n H C b B TOCTIIX. p a c c J I a 6 b T e c b . K cnenyrouefi nepexonme T o n b K o nocne O T ~ ~ ~ O T H KaM rmKOB B npenbmyum. C KOToPbIM IIO3HaKOMWIUCb. P a C n p a B b T e W I e l i H H IIOJIHOCTbH.

O ~ B S L I IB C paccna6~ JIeHHOM COCTOXHMH. T u L l H H cnoco6oa n0seneHI-W A n e c e ~ c m 3 a u m B p e m b ~ o Z iX H ~ H H RBJLRHlTCR pa3HOBMAHOCTRMH OAHOrO H TOrO Xe MeTOAa. HO B o T m w e OT n o c n e n H e m . eCnU n p H nepexone K C n e n y r o w e M y ~ ~ H K T BY ~0 I 6 ~ a p y ~ k i ~ a TO e~e. - . ~ n 0 c T a ~ b T eI I e p e A CO60# npyryIo.~ b ma 6 a 3au~Ta n ~ m n o ~ a ) B.. npyxecm m u a p w e 6 ~ H o a c T p o e m i o r o K BaM. K O r n a H Y X H b l e PeiUlbHbIe YCJIOBI-W CKnaAbIBaroTCR HeflOCTaTOqHO YaCTO WIH K O r n a CUT)'a4I-W BbI3bIBaeT TaKOe C W b H O e ~ ~ C ~ O K O ~ ~ C s TT B0OMbI . H H O ~BO3HUKaIOT A~ CklT)'aUAEI. BbI3bIBaWlUKX T o r o q m 6 b 1 o m cpa6a~brsa~11-i~He6 e c n o ~ o i k ~ B Ho o. O n ~ c a ~ ~B bA r~ eH H O Z ~ rnaae y n p a x H e H u x npomP b I B a H H e C O ~ ~ I T HB #BOO~~XK~HU pe H ne . 6 y ~ e OTBeqaTb ~e H a er0 BOnpOCbI. H e HCnbITbIBaFI B0JIHeHI-W. n O K a np0H Q b l B a H H e B ~006palICe~MT-i BC& C u e H b I H e I I e p e C l a H e T - r m n b a o WepeHHee. I B H U ~ In p H M e HHMbI BO BCeX c@epax p e a J I b ~ 0 f iXH3HH. He npoue nu n p U m n nylrreBHaR 6 0 n b ~ I P o ~ BbIKypHTb ~ A ~ T . Ann OBJIaneHUR MeTOnaMH PeJIaKCauHH W H b I CHCTeMaTMqCCKHe TPeHHP0BKI. Hanpbi~ep. B1M Q U Y e L' J T p e m p O B a T b C R n0. n e p B b I e nsa B a p U a H T a 0 6 b l l 1 ~ 0 IIpHMeHRIOTCR B CnyzlmX.'J ) I kl TaK A 0 TeX n O P . asHHaR 3aHRTUFI. M e H e e cnomr-ryro 3 a n a ~ y H H a w m e c Hee. ~ O H M C I IJIALUHH. l l O B b I U e H H e YPOBHR @ M ~ ~ W ~ C K1KTHBHOO# CTK.UIbHOe HX n p H M e H e H H e .ecnu B ~ nae-re I umepsbro o c~oei4 pa6oTe. B HeKOTOPbIX CJIYsm y n a e T c R ~06wnca s@@e~ nocne ~ a Kypca 3am~ufB i TelleHHe H e c K o n b m x Henenb.U H a C l p O e H U e y n p U H T C R . BJ'IaAeloLUem AaHHbIM MCTOAOM. O# BbI n p U BbInOJIHeHHH n e p B O r 0 XIyHKTa H 3 CnHCKa HHKaK H e M O X e T e O C B O ~ O A ~ ~ T OT ~ C BOJIHeHHH. . ~ P ~ H O R B J ' I e H UBOJMeHHH n p e p B H T e C b H BePHMTeCb K H a Z X il . s a w 3m c o 6 m . k l 3 n o X e ~ ~ bn lp eH e M b 1 O q e H b ~ @ @ ~ K T I .I# pa3 OKa3aTbCR B ~ e f i . KOTOPbIe H e BIIHCbIBaIOTCR HH B OAUH n e p e r e a b . YnaJIOCb. .I. KaK ~ o p ~ a m s a s cH m a . E c n ~ H .ElJlb~efiLUe~ $ ~ O B C ~ ~ H ~XHSHM. nocnen~ee RsnrieTcR @~3uonorasec~ ~ta lu 6 o n e e aAeKJ3aTHbIM cnoco60~ w36ame~m OT IIOBbIUteHHOTY) H e p BHOM H a n p m e m . OH MO>KeT C b I V a T b POJIb P M H b I X no X a p a K T e p y HHTePBbIoePOB cypoaoro.' W O BaM XOTenOCb 6b1 CneJIaTb. no= B ~ I H e HayYHTeCb A e p m T b C R C B O ~ O ~ H O PaCKOBaHHO.II PyKOBOnCTBOM nCWXOJIOra. Ta~oZi BapHaHT Ha3bIBZleTCR p e n e m e # cnoco6a n0BeneHI-W: BbI p a 3 b I Q b I B a e T e C IIaPTHePOM TO. H e M O X e T e AOCTHqb X e n a e M O r O p e 3 y J I b T a T a C 15-20-8 llOnbITKH (B~POIITHO. R 3 H a q H T BbI H a 9 a J I H CO CnHLUKOM C J I O X H O ~ CHTYaU[MH.UIH o ~ p a 6 a ~ b I B HaBbIKH a~b ITOOqepeAHO H 3 o n H o r o H npyroro c n w c K a . a TIT3 MOXHO CAeJIaTb JIyYILIe. B KOHe4HOM M T O E CnOC O ~ C T B Y ~COXpaHeHHIO T H yKpenJIeHHa HepBHO-nCHWeCK O m 3AOpOBbII. B a U n a p T H e p HCnOJIHHT P O n b UHTepBbIOepa. IIOllbITaBllIUCb n p U M e H H T b M e T O n C H C T ~ M ~ T W Y ~ C K neCeHCMTU3aUHtl. H ~ K O T WiTaTeJIU O ~ ~ I ~M O W nOAYMaTb: CKOJIbKO pasH~IX M~TWOB! T ~ B K c e cnomo. K o T o p b I e cnyramca pa3 B X H ~ H A ( ~ a n p ~ ~~eBpa . IIpo~rpb~sa cmyauaro ~b HFO no T e x nop. I~OMHMO MeTonoB penaKcaqHw ncmonorkisec~o# K O p p e w H H AlI5I 6 0 p b 6 b 1 C AHCTPeCCOM K TpeBOXHOCTbIo BalICeH T a m e KOMllJIeKC 0 6 w e y ~ p e m m r u ~ M xe p Tam. n p H ~ e ~ e HX ~ HB e . - aa - - . B H O ~ nOMOraFI ~ qen0BeKy U36aanri~bcR OT HePBHOrO n e p e H a n p R X e H ~ . C y l 4 e C T B y e ~ewe OAHa pa3HOBWHOCTb MeTOna CHCTe- ~amqec~o nfe i c e ~ c m s a u npenc-ramrowm ~~. BbI COBePLUHJIH CJIHLUKOM 6 o n b ~ ~ o j i CKIYOK). BbI CTaJIKEiBaeTeCb CO 3Ha'IKTeJIbHblMH TPYAHOCTIIMW. - = f g ' I I 06xonu~o npaBI. TOM c m a e OT H a q a J I a no K o H u a n p e A c T a s m ce6e BCH) uepe~oma6. . 3 a T e ~ O~CYAHT~ TIT3 .3aHXJTil-iM O W 0 pa3bITpblBaTb CWl'yauHH OAHOBPeMeHHO M3 nByX CnHCKOB I. C T a p m C b H e BOJIHOBaTbCII. A BbI. IIpliAy~afi~e BCTaBKH H 3 1-2 C H T Y ~ U HR ~~ nopa60~aZi~e H a n HHMH. B b m K T b BHHa . co60Zi coW T a H H e ~006pzur<e1iwr H P e i U l b H O m ~ ~ ~ ~ C TBBI T H~R O~JI~MH5IX CHTYaulMX. ynopmoresae p e m M a ~ p y H OTAbIXa. CUMT ~ ~ J I ~ T K ~ PeTY H C M O X e U b p a c c n a 6 k i ~ b c RtrnM c o 6 e p e m b c r r C MbICJIHMH. T ~ Xe K H F H O A ~ ~ ~ C T B OKB B ~ TOM T ~ C n w a e . n p U COCTaBJIeHUH ClTMCKa C H T Y ~ U H # t l H O r n a B03HEIKaIOT TPYnHOCTH kl O W I ~ ~ K MEcnw. 3aTeM nepexonme K c n e n m w e M y ~ ~ H K T BY cnHcKe.

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2. H~PBHO-nckWiqecWfi. 3. Co~amqecmfi (@HSHS~CU#). B~ICOKM C T e n e H b lXPMOHH3aUWA OplXHH3Ma C o614eCTBOM, ~ P H P O A O # H BceJIe~~ofi O n P A e J W e T KOJIWIeCTBO Pi KaqeCTBO 3nOPOBbR IrenOBeKa. Hapywe~t~e koc lXpMOHU3aUMH IIPHBOAHT K A H C @ Y H ~ M ( ~ ~ c C T ~ O # C T B@ ~M J'I-I~u) OplXHU3Ma U 60ne31.m~. B OplXHH3Me q e n 0 B e K a nOCTORHH0 npORBJI5IIOTCR ABe CToPOHbI C a H O E H e 3 ( M ~ X ~ H H 3AO~M P O B ~ H ) H l l a T O E H e 3 ( M ~ X ~ H U 6~0M n e 3 ~ H )eAHHOZY) np0uecca anarrrasm (npucnoco6ne~m) K am pa^ BHeru~ e f CpeAbI, i K O ~ L U ~ C T BA Y MHP03AaHHK). MeXaHM3MbI H a X O W R B ~ H H ~ M E ~ ~ C B3aHMOKO# C B I I ~ H ,npeo6na4a~ue c a H o r e H e m e c K M x @WPOB 06ycn a m B a e T 3 n o p o s b e , a n a ~ o r e H e T u z r e c I M x 6one3~b. OcHOBHO# sa,aase# c a M o r o Y e n o s e K a n B m e T c r r c o x p a H e H u e H ) X p e n J I e H H e MeXaHH3MOB 3AOpOBbH JlJIX ~ K T W B H O # H T B O ~ ~ ~ C K XH3HH. O# B CBeTe COBpeMeHHblX l l p e n c ~ a B J I e ~ Hnf O i A 3AOPOBbeM nOHMMaeTCR BO3MOXHOCTb O p r a H H 3 M a YenOBeKa warnPOBaTbCR K H3MeHeHWIM O K P Y > K ~ I O L U CPeAbI, ~~~ ~3au~ofle#CTBYR C HeIO C B O ~ O A H OH a OCHOBe AYXOBHO-HP~BCTB~HHO#

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H 6~0nomliec~ofi C W H O ~YenoBeKa. ~ A O P O B ~ I M cliHTaeTCH SenOBeK, KOTOP~IZ~ O T M a e T C I I raPMOHWIHbIM AJXOBHbIM, H~~BHO-ncme Hc @ m u s m e c mp ~a 3 s u m e ~ H XOPOMO a n a r r r H p o B a s K npupone w c o u u a n b ~ o f cpene. i 3noposbe B b I c r u e e 6naro 6omfi nap, A ~ H H ~ I # H a M TBOPUOM M C O X P ~ H I I ~ M TeMH ~I~~ YCJIOBUHMM, B KOTOPbIX MbI >KUBeM. ITOCKOJIbKY 3 T 0 nOCTOIIHHe H e TOJIbKO OTfienbHOlW 'IeJlOBeKa, HO kl BCerO 0 6 4 ~ ~O~ H 0~ ~p 8e ,6 y e T 6epemom c o x p a H e H m M n p e y M H o x e H m . B ~ a ~lWBOpII, re H e TOnbKO O ~ U I ~ C T BAOJDKHO O CO3AaBaTb 6 n a r 0 n p W ~ ~ b 1 f YCnOBW 3 PJH CaMOCOBepLUeHCTBOBaHUsr H n p o q s e T a H m o T n e n b H o r o u r i n m w a y y M a , HO M K ~ > K A ~ I'IeZ~ JIOBeK 0 6 ~ 3 llOHKMaTb a~ CBOIO OTBeTCTBeHHOCTb ITepeA COGoit, c e ~ b e i iH 064ecmo~ 3a c o x p a H e m e nmsoro ~ A O POBbH, I T O ~ H O U ~ H HTPYAOCITOCO~HOCTM O~~ I? TBOPlieCKOlW A o n r o n e T m . Hepen~o BM~CTO CO~M~~H MW ~c I o w a e M BOKpyr ce611c B o e r o pona c u c T e M y ms~epa3pyzrre~m <cnpoXHlXeM* TO ~ O X ~ C T B ~ H H ITpeKpaCHOe O~, M UeHHOe, r T 0 AaHO MHP03AaHHeM H 06ecneswsae~c~ o~~~CTBOM. M~orwe OTHOCFITCH K CBOeMY OplXHH3My, KaK CaMbIe 3JIbIe er0 B p a r H : eA5lT l i T 0 n O I T W 0 , TpaBHT er0 T ~ ~ ~ KM O M CnHPTHbIM, 3KClWIyaTHPYIOT CBOH SYBCTBa 663 MepbI, H e w a x , lim B c e B STOM M u p e , B TOM wcne H 3noposae, m e e T n p e n e n b I , wo nonoma B o p r a ~ u 3 ~ Me 0 x e - r cnyYHTbCII B H e 3 a n H O M HenOnpaBUMO. 3 ~ I?AeT 0 OT He3HaHUsr CaMHX ce611, 3aKOHOB AeRTenbHOCTH OpElHH3Ma. KOH~~H BCelW O , 0 C O ~ C T B ~ H H OOpKiHH3Me M He 3 H m T name aKWeMFiKH, HO 06 OCHOBHbM elW ~ p e 6 0 ~ HMeTb a ~ m npencTaBneHae H ~ K O W O M ~ . 3 ~ a o~n o ~ m ee pmaHm 3AOPOBbH OIlpeAeJzIIeT y p O B e H b o6ueZi K M ~ X U U H H C K O ~ ~ KYnbTYPbI, er0 m O B H 0 - H p a B C T B e H H b I X HaliaJ'I. Ko~uenum raPMOHMM 3AOPOBbR 6 a 3 k i p y e ~ c 1 1 H a Tpex OCHOBHbIX 3aKOHaX 6 b 1 ~ m : 1. ~ ~ P M O H W (P A~ B H O B ~ C ~ L R ) .

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MOHU3aUUH CACTeM OplXHH3Ma C o r c p y > ~ c a I O I & CP~AO (~ ~eM ~ R ,O ~ U I ~ C T B O np~pona) , H c m p o 3 ~ a B ~ u~ e ne oM ~, y l i e n o s e K a npe06nana10~ n o n o m e n b H b r e SMOUIM, ~ 0 3 ~ KaeT YyBCTBO JlIO6BI-I K ce6e, CeMbe, o 6 u e c ~ ~ ki y 50ry. CR C MOnOAbIX n e T , HO BeCbMa OlTPaBnaHHO H S @ @ ~ K T H B HO H B I T O ~ O M H , B c r a p r e c K o M ~ o s p a c ~B e .H a c m m u e e BpeM5I H a W H b I M H HCCJleAOBaHUFIMH n O K a 3 a H 0 , s T 0 OMOJ I O X e H H e ( 0 6 ~ 0 B l T e H H e ) KneTOK H a W e r O O p M H U 3 M a H a ~ J ~ I ~ A ~liepes ~ T C Ka>i<nbre R l l MecnueB. B cse-re ncuxonormecm u c c n e n o ~ a ~ n a~ B2 Ho ~ 3 ~ e CTHO, ZITO c T a p e H u e o p r a m 3 ~ a T e c H o C B I I ~ ~ Hc O ncmon o r m e c m M Hac-rpoeHneM. IIcmonorm Y e n o s e K a B c e r a a o c T a e T c r r ~ononofi H TO B o no~~mb! Bo3pam r e n o s e K a onpenenrrmx em o6pa30~ ~b~cneil. Bo3pac~ - 3 I O H e 3 a K a T XM3Hki, a PaCCBeT M f l p O C l u . TailH a MOlIOAOCTFf 3 T 0 n 1 0 6 0 ~ b , PaqOCTb A B H J ' T P ~ H H H ~ MHP. ~ B H a m e # CHCTeMe HCllOnb3J'IoTCH eCTeCTBeHHbIe CnOc06b1 c a ~ o o 3 ~ 0 p o ~ n(e ~~ en m e6~b1 pa eC T e H m , nponyrcTbI IlYenOBOACTBa H npJT0e). C H C T ~ CaMOO3AOpOBneHHII M~ 6asupye~cx H a ~ p e x - n p t l ~ ~ u n aC x~ M O C O ~ H ~ H MCaMOH, BOCnHTaHHM 34 C ~ M O O ~ ~ ~ ~ O BB ~ CaMOO3AOpOBneHI-fli H H M . aamoe s ~ a s e HMeIoT ~ ~ eT ~ W ~ 0 6 p o ~ e ~ sepa, em: Hanema H n106o~b. Bepa mnReTcFlr OCHOBOZ~X&~HII H ~ A O P O B ~sX enoBeKa. y 6 0 n b ~ o l WB a m H O @ O P M M P O B ~ T B ~ e p y B 6ora, BO B p a Y a H CaMOrO ce6a. OT TBOpUa, OT Eora 3aBHCHT BCe XkiBOe H a 3eMJle. Bepa B T B O p u a 3 T 0 T J ~ ~ B H ~Q Ia #K T 0 p 3AOpOBbR. T O ~ ~n K p k lO ~JIY~OKOM AOBePHW K B p a q y B03MOXHO n0JIH o e PaCKpbITEie CIMOCTM, CBOerO BHYTPeHHerO ~ O B H O I ' O M u p a , W O m e T C R rJlaBHbIM 3ZUIOlWM 03flOpOBJIeHm. Bepa B c e 6 ~ ~ ~ e f i ~ ~@k ~ fKf Ti O CO ~ X p a H e H m 3AOPOBbH. 3noposbe c o x p a w r e T y e o n ~ o TO~KO fiememe: 4 ic 3THh4 C ~ a B J ' I K C b > T . om~o WIl TPO#CTB~HHO# B e p e (B b r a , Bpa'Ia w ca~oro ce6~1) MOXHO C O X p a m M y ~ p e m CBO~ moposae M n o m a m m ~ o r n oonmm.TO~K nO p Ta~ KOM C O C T O B03MOXHO ~ BbIlTOJIHeHI.Ie OCHOBHbIX 3aKOHOB 6 b 1 m rap~o~m K p,a c o m kl m o 6 ~ ~ .

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2. n p a B U J I b ~ 0 e AbIXaHUe. 3. ABHlXTenbHaH aKTHBHOCTb M 3aKaflUBaHMe. 4. Ayllrea~oe PaBHOBeCHe. 5. ~yxosiroe COBepmeHCTBOBaHHe. ' n e p ~ b TPH ~ e 3ano~en H~ a n p a a n e H b I H a @ ~ 3 u ~ e cco~oe BepUIeHCTBOBaHMe, Y e T B e p T m I4 n H m 3anOBeAW cnoco6CTBYIOT y K p e M e H H I O HepBHO-IICUXUYeCKOrO M AyXOBHOm ~AO~OB~ B R~ .~~MOHAWMC nIe p m n e m o e 3 ~ a q e m e meIOT H e P B H O - ~ C H J W q e C K O e COCTOIiHHe H BbICOKaFI AYXOBHOCTb. n e p ~ 3aUOBWb a~ P a q H O H N I b H O e nMTaHHe (ca~opeTynRUHII . ~ I H T ~ H KTpeAYCMaTpHBaeT ~ ) B b I C O m KYJIbTypY n K T a H m . n p a B U J I b ~ 0 OplXHU30BaHHOe n H T a H H e OAHO ~3 B W ~ I X YCJIOBH~~ ~ A O P O B ~M R n o n r O n e T w . Yepes nmaH u e OPraHH3M T ~ C H ~ # U I H M 06pa30~CBtI3aH C npuponofi Fi MHP03AaHHeM. ~ A T ~ H BOCCTaHaBJIHBaeT H ~ 3 H e p r e T H K y ki PaBHOBeCAe OpK3HH3Ma M a B H b I f i @ H ~ H o I I o M ~ ~ c K 3aU~~ KOH. B n m a H m i B ~ co6 On r o ~ a ~ ~b pw np~~q~na:

3. M c ~ n r o ~ W3 u p a u U O H a BCe X I p e H H O e , s a 6 y n b 0 'KOH@ e ~ aH x TOpTaX (caxap nflllle 3aMeHHTb M ~ ~ o M ) . 4. n o c ~ e n e ~ n o~ Be o n H n p u e M xw~oji n w m H no 80%, ~cnonbsyiiB c e c * b e a o 6 ~ ~ 1 pe a c r e H w R H qBeTbr, a T a m e B c e c a e x H e COKH ~3 o ~ o u e j 6e3 i caxapa. H a y Y ~ c b ecTb n p o p a u e H H y m nmeeuuy. Kyuaii K a m u , c s a p e ~ ~ s B re ~ y XOBKe H a BOAe. n p e n n 0 q M T a f i cyxofi c e p b ~ f iUJIU p ~ a ~ 0 f i xne6. M3 o ~ o u e jcia M b I e n o n e 3 ~ b 1 e- c b l p b I e H neUeHbIe. 5. P e a J I ~ 3 y f i3TH lIpMHUUnb1 llUTaHHX IIOCTeneHHO. Bmpm sano~em - n p a s w I b H o e n b r x a s u e (ca~operynxUMII ~ ~ I x ~ H U A 3) ~ . 0 KOMlUIeKC flbDtaTeJIbHbIX y T I p ~ e ~ ~ f i , H a n p a M e H H b I X H a BoJleBytO HOpMiUICI3aI4HIO AbIXaHWT. PeJl0BeK XUBeT, TfOTOMy UTO ~ b I U I U T .n p a B k U I b H 0 e n b M a H U e CnOCO~CTBYW BCeCTopOHHeMy ~ ~ ~ B C I T H I4H YKpeMeHHK) ) AbIXaT e n b H o r o annapam, ~op~anu3ye-c a p T e p w a n b H o e AameHLre, W f l l l I a W AeRTeJ'IbHOCTb C e p A u a PI rOnOBHOr0 M 0 3 l 2 , nOBbIm a e T C o n p o T M m e M m K 6one3m. H ~ P BCMCTeMa H ~ npuXOAUT B p a n H o n e c c l e , n o s b r r u a e T c R H a c r p o e H H e , ynylluramCR o6uee COCTORHUe. ~ ~ ~ B H J IA b ~I X H a HO H e~ TO csoeo6pa3~b1k KnIOq K 3 H e p r e T B q e c ~ o f m i 3 H B Opl2HM3Ma. T p m a 3aIlOBenb DBMraTeJIbHaR aKTUBHOCTb M 3 a K a JIMBaHHe ( n ~ ~ r a ~ cea ~n o pb ery ~l Y~ X q U 5 4 ) flOJuKHb1 CTaTb 06~3a~eJIbH0f BaUIefi i ~ O T ~ ~ ~ H O 6 C0 n Tb ~ I UIe ~n .~ ~ r a f i ' r e c b , HU AHR 663 npOlyJIKU. , & D ? llpa~UJIbH0fi OpraHM3aUI4M @A3MqeCKOrO P e X H M a H W H O c 0 6 n I O A a ~ b n p U H ~ M I IMHAHBUnyaJlbHOn> IIOnXOna C ylreTOM @ H ~ H U ~ C KaKTHBHOCTU O~~ K a W l O r O q e n O B e K a , aJIanTWBHOCTH K @ H ~ w ~ ~ c K M HM aQy3KaM, ycnosWrrM Tpyna H 6b1~a, xapamepa n m H m u np. Bn m hm ~ p a m ~ a ~ 6 o n AOCIWI ee H Y&@~ICIUBH~I: yrpeHHIur r u M H a c r u K a , ~0Ab6a H 6er. XOpeKOMeHAyeTCR nmnm Bcex wpacme, e x e m r e B H o no 30-45 iauiyr. 3a~amBaI-WIe OplXHM3Ma llOBbLLUaeT YCTOK A ~ ~ ~ C T B MeW T~o~WTM@H~UWCI(CIX @~KTO~ ( C ~ 4 U Bl H U e , XOJIOA, T e M O , U3-

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n w m H e p a c c M a q m B a e T c r r KaK ABYeflHHb1fi n p 0 ~ e C C ~ M T ~ T ~ J I ~ H o - o Y H c T H T ~ ~ rpy6o~H~I~~. B o n o K H H c T a a n H u a 06ecneuusae~ 6uo~exa~~reH c~oe ~ ~ I O X H M ~ ~ o~r n ~ uCe K Hu Oe ~6naronap~ uerrorabrM ~ W H K m a M C ~ O C O ~ H ~~IeM f i T p a J I H 3 M p 0 ~ aKtrCnOTbI ~b B OpraHU3Me. E c n M AOpOXHTe 3AOpOBbeM, TO H e eIlIbTe BCe ~ O A p5U.I. ,&R 3AOPOBbtI 6onee pa3YMHO BCTaBaTb W3-3a CTOJIa C 0Ill)'UeHHeM He60nbUIor0 rOnOAa, KOTOpOe Y e p e 3 HeCKOJIbKO M U H V ITPOXOAHT. H ~ ~ O A MyApOCTb H ~ R rnacm: d p m e Henoena-rb, r e M n e p e e n a T m . Co6nmafi~e n R T b npaBUJI: 1. 3a CTOJI c a n m e c b B o n u ~ w TOT xe rac npMeMa n M u M M n p ~ m ~ a f ee i ~n e n t ~n o n K p e m e H u t I n n a , a H e nnrr y c n a w e H u n . 2. T U a ~ e J l b H 0 nepeXeBb1Bafi n H U y C K O H U ~ H T ~ ~ U H ~ ~ ~ BHMMaHUR H a ene, BO B p e l w I e n b 1 6 y A b CllOKOeH.

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