Body Pump 121 Libro

OLN]ZTBZ 0?0
FCLQ@_ML
B×QMA@
EL_B@^LQ DXZ_ÍQ
:0. A@CDK^@BMDK^L
:?. QPT@^Q
:1. ZDA^L_@C
:>. DQZ@CN@
:4. ^_ÂADZQ
:5. OÂADZQ
:6. CTKFDQ
:8. HLBO_LQ
:=. AL_D
0:.
EL_B@^LALLCNLVK
ND >4 BMKT^LQ
:4. ^_ÂADZQ/OÂADZQ
EL_B@^L ND >4 BMKT^LQ
:6. CTKFDQ/HLBO_LQ
EL_B@^L ND
:=. ETD_W@ ETKAMLK@C
NDAC@_@AMÑK ND MK^DKAMLKDQ
^lnl dc b`tdrm`c nd ccls
ls mkstruatlrds Cds Bmccs slk rdaursls ÷kmals y v`cmlsls qud td prlplramlk`bls albl mkstruatlr adrtma`nl plr Cds Bmccs y qud td `yun`k
` `prdkndr a`n` kudv` alrdlfrèâ` y dksdð`rc` sñcl dk cls acuods alk cmadkam` Cds Bmccs. Kl albp`rt`s dstls rdaursls. Alpm`r, frò`r l suomr dstls `rahmvls dk
mktdrkdt l vdkndr cls rdaursls ndc mkstruatlr nd Cds Bmccs ` ltr`s pdrslk`s ds mcdf`c, suplkd rlo`r ` Cds Bmc
Bmccs,
cs, ` sus nmstrmoumnlrds y ` ltrls mkstruatlrds. Qm dstàs
mbpcma`nl dk au`cqumdr` nd dst`s àamlkds mcdf`cds, plnrâ` hòdr alksdaudkam`s fr`vds p`r` tu pdrslk`, mkacuydknl àamlkds cdf`cds l c` suspdksmñk l rdtmr`n`
pdrb`kdktd nd tu adrtmaàmñk nd Cds Bmccs. ¡@prdam`bls tu alcòlràmñk!
OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

FCLQ@_ML

ZLQMAMÑK MKMAM@C QPT@^ NMQ^@KAM@ @BZCM@

Zrdp`ràmñk nd c` Zlsmamñk Zrdp`ràmñk nd c` Zlsmamñk
• ^`clkds ndo`gl nd c`s a`ndr`s • Qdp`r` t`cñk-pukt` ndsnd c` nmst`kam` bdnm`
• Zukt`s cmfdr`bdktd hàm` eudr` • Ccdv` cls alnls ndc`ktd,ndo`gl nd c` o`rr`
• _lnmcc`s rdc`g`n`s p`r` ard`r tdksmñk dk c` p`rtd `ct` nd c`
dsp`cn`
• B`kls ` uk pucf`r nd nmst`kam` nd cls
buscls
• Bdtd cmfdr`bdktd dc lbocmfl y alktr`d dc ònlbdk Zrdp`ràmñk nd c` Dgdauamñk
• Qmíkt`td alk c`s a`ndr`s `tràs y ò`gl
• Dcdv` dc pdahl • _lnmcc`s hàm` eudr`
• Quod cls hlborls, rñt`cls `tràs y ccdv` c`s
dsaàpuc`s ò`gl hàm` c` alcubk` • Zdahl `ctl
• O`romcc` ndktrl • @onlbdk eudrtd
• Ndtík c` a`ndr` gustl slord c`s rlnmcc`s ` =:·
A`p` ?
• Dbpug` ndsnd cls t`clkds `c suomr,
suomr, p`r` àtmv`r
cls fc÷tdls
• ^r`t` nd òrmr uk` frmdt` dk dc sudcl alk tus pmds
• Alktr`d cls fc÷tdls `c suomr
@f`rrd klrb`c
QPT@^ NMQ^@KAM@ BDNM@

Zrdp`ràmñk nd c` Zlsmamñk
• O`rr` `ply`n` dk c` p`rtd `ct` nd c` dsp`cn`
• Zmds cmfdr`bdktd bàs sdp`r`nls qud c`
`kahur` nd c`s a`ndr`s, pukt`s nd cls pmds
hàm` eudr` Nmst`kam` @BZCM@
• Zdahl `ctl, cmfdr` alktràamñk dktrd c`s
dsaàpuc`s
• Lbocmfl ndktrl y ònlbdk eudrtd
QPT@^ NMQ^@KAM@ BÀQ @BZCM@
• Mfu`c qud dk c` Zlsmamñk @BZCM@
Zrdp`ràmñk nd c` Dgdauamñk
• @ord t`cñk-pukt` ndsnd Qqu`t `bpcml
• _lnmcc`s hàm` ndc`ktd, `cmkd`n`s alk c`s
pukt`s nd cls pmds Zrdp`ràmñk nd c` Dgdauamñk
• Ndtík
rlnmcc`sc`‑ a`ndr`
rlnmcc`sgustl
` =: slord
fr`nlsdc kmvdc nd c`s •• A`ndr`s `tràs eudr`
_lnmcc`s hàm` y ò`gl
• Zdahl `ctl
A`p` ? • @onlbdk eudrtd
• ^drbmk` alk c`s a`ndr`s ndo`gl nd cls hlborls • A`ndr` gustl slord dc kmvdc nd c`s rlnmcc`s `
• Qmdktd c` prdsmñk dk cls auànrmadps =: fr`nls
• Alktr`d bàs eudrtd dc ònlbdk dk c`s Bmt`nds
B mt`nds
nd ò`gl A`p` ?
• ^r`t` nd sdp`r`r cls pmds
• _lnmcc`s hàm` eudr`
Nmst`kam` BDNM@ Bmt`n nd ò`gl
Nmst`kam` BÀQ
@BZCM@

FCLQ@_ML

Z_DQQ ND ZDA^L_@C ZTQHTZ DK DC Q^DZ

• Qugdt` c` o`rr` alk c`s b`kls sdp`r`n`s • B`kls plr eudr` nd cls hlborls
• O`rr` slord cls hlborls • Dsp`cn` rdat` ‑ ònlbdk eudrtd p`r`
• Alktr`d dc ònlbdk ‑ zlk` cubo`r hàm` dc stdp prltdfdr dc adktlr
• Zmds ` c` `kahur` nd c`s a`ndr`s y adra` ndc stdp • O`romcc` ndktrl
Zrdp`ràmñk nd c` Dgdauamñk Zrdp`ràmñk nd c` Dgdauamñk

• O`rr` hàm` dc adktrl ndc pdahl • O`g`
h`st`h`st` ccdv`r
c` `ctur` ndcls
clshlborls
alnls y dc pdahl
• Cls alnls o`g`k h`st` c` supdremamd ndc stdp
• O`rr` slord cls hlborls (plsmamñk bàs `ct`)
A`p` ?
A`p` ? • Dbpug` hàm` dc stdp
• Alktr`d dktrd c`s dsaàpuc`s `c o`g`r p`r`
p` r` òrmr • Kl ccdv`r dc pdahl plr ndo`gl nd c` `ctur` nd
dc pdahl cls alnls bmkmbmz` dc dstrís dk dc b`kfumtl
• Dbpug` c` p`rtd `ct` nd c` dsp`cn` hàm` dc stdp rlt`nlr
p`r` dstòmcmz`r dc trdk supdrmlr
ZDQL BTD_^L @BZCML

• Zlsmamñk MKMAM@C
• Cmfdr` ecdxmñk dk c`s rlnmcc`s (?: fr`nls)
• Zdahl `ctl, ònlbdk eudrtd
ZTQHTZ A@BMK@KNL DK DC Q^DZ • Alnls hàm` `tràs ‑ alktr`d cmfdr`bdktd
Zrdp`ràmñk nd c` Zlsmamñk dktrd c`s dsaàpuc`s
• B`kls plr eudr` nd c` `kahur` nd cls • O`romcc` ndktrl
hlborls
• @onlbdk eudrtd Zrdp`ràmñk nd c` Dgdauamñk
• Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds • Mkacâk`td ndsnd c`s a`ndr`s, b`ktdkmdknl dc
pdahl `ctl
Zrdp`ràmñk nd c` Dgdauamñk • O`rr` hàm` c`s rlnmcc`s
• Zdahl h`st` c` `ctur` nd cls alnls (b`kl • O`romcc` ndktrl ‑ bmr`n` `c erdktd, ` ?
bdtrls nd nmst`kam` `prlxmb`n`bdktd
• qud dstà dk
@onlbdk dc stdp)
eudrtd9 dsp`cn` c`rf` y rdat`
A`p` ?
A`p` ? • ^dksmñk dktrd c`s dsaàpuc`s dk tlnl blbdktl
• Dc audrpl sd budvd dk ukmn`n • Alktr`d cls msqumltmom`cds y
• Mbp÷cs`td ndsnd dc stdp `c blvdrtd fc÷tdls `c suomr
• ^`clkds `ply`nls dk dc sudcl

FCLQ@_ML

_DBL QMBZCD ^M_ÑK @__MO@

• Zlsmamñk MKMAM@C • Zlsmamñk mkmam`c
• @onlbdk eudrtd, pdahl `ctl • Zdahl `ctl, ònlbdk eudrtd
• Alktr`d cmfdr`bdktd dktrd c`s dsaàpuc`s
• Alnls hàm` `rrmo` y hàm` eudr` Zrdp`ràmñk nd c` Dgdauamñk
• O`romcc` ndktrl • ^mr` nd c` o`rr` plr ndc`ktd ndc audrpl
• Hlborls cdgls nd c`s lrdg`s • O`rr` adra` ndc audrpl
• O`rr` hàm` c` p`rtd o`g` ndc pdahl
Zrdp`ràmñk nd c` Dgdauamñk • Alnls plr dkamb` nd c` o`rr`
• O`rr` hàm` c`s rlnmcc`s • Cmfdr` alktràamñk dktrd c`s dsaàpuc`s
• O`rr` hàm` c`s alstmcc`s • O`g` y dbpug` ndsnd c`s a`ndr`s
• Alktr`d dktrd c`s dsaàpuc`s • Alktr`d cls fc÷tdls
• Dcdv` cls t`clkds p`r` mkmam`r dc blvmbmdktl
A`p` ? • @onlbdk eudrtd, pdahl `ctl
• Ndscmz` c` o`rr` `rrmo` slord cls buscls
• Alktr`d dktrd c`s dsaàpuc`s A`p` ?
• Ecdxmlk` c`s rlnmcc`s p`r` bàs dstòmcmn`n y • Dbpug` c`s a`ndr`s `rrmo` p`r` blvdr c` o`rr`
smíkt`td alk c`s a`ndr`s alk pltdkam`
• B`ktík cls hlborls cdgls nd c`s lrdg`s
H`z íke`sms dk alktr`dr dktrd c`s dsaàpuc`s.

Dstl `sdfur`rà c` alkdxmñk nd cls rdtràtlrds
nd c` dsaàpuc` y rdnuad c` tdkndkam` nd cls
p`rtmamp`ktds ` smbpcdbdktd ccdv`r dc hlborl
hàm` `tràs nur`ktd dc rdbl. Dstls b÷saucls slk
cls dstòmcmz`nlrds ac`vd ndc hlborl y `yun`k `
dvmt`r cdsmlkds.

FCLQ@_ML

A@_F@N@ ZLVD_ Z_DQQ

• Zlsmamñk MKMAM@C • Zlsmamñk mkmam`c
• Zdahl `ctl ‑ ònlbdk eudrtd • Zdahl `ctl, ònlbdk eudrtd
• _lnmcc`s ecdxmlk`n`s • O`rr` hàm` c` ac`vâauc`

• Dbpmdz` alk c`s pmdrk`s bàs ecdxmlk`n`s y • Dxtmdknd c`s rlnmcc`s `c dbpug`r c` o`rr` `rrmo`
÷s`c`s p`r` dbpug`r c` o`rr` `rrmo` • B`ktík cls alnls `rrmo` y cmfdr`bdktd
• B`ktík cls alnls plr dkamb` nd c` o`rr` ndc`ktd
nur`ktd c` e`sd nd _dbl vdrtma`c • Alktr`d dc ònlbdk `c dbpug`r c` o`rr`
• O`rr` adra` ndc audrpl, s÷odc` ` c` p`rtd slord c` aòdz`
o`g` ndc pdahl
• Alcña`td o`gl c` o`rr`, ecdxmlk`knl c`s rlnmcc`s A`p` ?
• A`rf` c` o`rr` ndc`ktd nd c` ac`vâauc` • Dbpug` ndsnd c`s pmdrk`s p`r` uk trò`gl
• Dbpug` h`st` `rrmo` mktdfr`nl ndc trdk supdrmlr d mkedrmlr
• Ts` c`s pmdrk`s p`r` dbpug`r c` o`rr` `rrmo`
• @onlbdk eudrtd `c dbpug`r c` o`rr` slord c` aòdz`
• Alnls cmfdr`bdktd plr ndc`ktd
• Uudcvd ` ecdxmlk`r c`s pmdrk`s, vudcvd ` c`
Zlsmamñk MKMAM@C
• Quod cls alnls plr dkamb` nd c` o`rr`

A`p` ?
• Bdtd cls alnls ràpmnl o`gl c` o`rr`
• Q÷odtd c` a`bmsdt` alk c` o`rr`
• _dalfd c` o`rr` dk c` p`rtd `ct` ndc pdahl y
dbpug` ndsnd c`s pmdrk`s
DX^DKQMÑK ND ^_ÂADZQ ND
_LNMCC@Q
• Dxtmdknd cls or`zls ccdv`knl dc nmsal slord c`
aòdz`
• Alnls hàm` ndc`ktd
•• Hlborls
@onlbdkcdgls nd c`s
eudrtd, lrdg`s
pdahl `ctl
0 ? 1 > 4 5 6 • Alktr`d cls fc÷tdls
Zrdp`ràmñk nd c` dgdauamñk
• O`g` dc nmsal `tràs hàm` c` kua`,
b`ktdkmdknl cls alnls hàm` ndc`ktd

FCLQ@_ML

ZTQHTZ ND ^_ÂADZQ AT_C ND OÂADZQ ALK NMQAL

• B`kls ndo`gl nd cls hlborls • _lnmcc`s rdc`g`n`s, uk pmd `ndc`kt`nl l Zlsmamñk
• @onlbdk eudrtd mkmam`c
• Dsp`cn` c`rf` y rdat` • Or`zls ` cls c`nls, p`cb`s hàm` ndktrl, Aurc alk nmsal
• Zdahl `ctl
Zrdp`ràmñk nd c` Dgdauamñk • @onlbdk ndktrl y eudrtd
• O`g` dc pdahl h`st` c` `ctur` nd cls alnls
• Ccdv` cls alnls hàm` c`s alstmcc`s Zrdp`ràmñk nd c` Dgdauamñk
• Aurc `rrmo`, rlt`knl cls nmsals dk c`s bmt`nds y
A`p` ? dk dc r`kfl albpcdtl
• Dbpug` hàm` dc sudcl/stdp • Nmsals ndc`ktd nd cls hlbor
hlborls
ls dk dc Aurc albpcdtl
• Dxtmdknd ò`gl h`st` cls buscls
^@OC@ _L^@NL_@ A`p` ?

Zrdp`ràmñk nd c` Zlsmamñk • Alktr`d dc ònlbdk p`r` dvmt`r qud sd
• B`kls o`gl cls hlborls o`c`kadd dc trlkal
• @cmkd` tus a`ndr`s hàm` dc erdktd
• Zmdrk` nd `rrmo` ndc`ktd
• C`s a`ndr`s y cls hlborls sd budvdk ` c`
vdz
_DBL ND OÂADZQ ALK NMQAL
Zrdp`ràmñk nd c`
• Albl dc Aurc ndZlsmamñk
oâadps alk nmsal
A`p` ?
• Dc audrpl sd budvd dk oclqud
• A`ndr`s ò`gl
• Mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s
• Dbpug` hàm` ò`gl alk c` b`kl nd ò`gl
Lpamñk7 @ply`r c` pmdrk` nd ò`gl dk dc sudcl • Nmsal hàm` c`s rlnmcc`s
• Ccdv` cls nmsals hàm` c`s alstmcc`s, gustl
ndo`gl ndc pdahl, rlt` cls nmsals `c rdb`r
• ^mr` nd cls alnls `rrmo` y hàm` `tràs
HLUD_
Zrdp`ràmñk nd c` Zlsmamñk A`p` ?
• Alnls o`gl cls hlborls • Ccdv` cls `ktdor`zls hàm` cls oâadps
• _lnmcc`s plr eudr` nd c`s a`ndr`s, `ply` c`s • Alktr`d cls oâadps
pukt`s nd cls pmds • Alktr`d dktrd c`s dsaàpuc`s
• A`ndr`s `cmkd`n`s alk cls hlborls
• Qdp`r` c`s rlnmcc`s ndc sudcl
• Dsp`cn` c`rf` y rdat`
• @onlbdk eudrtd p`r` prltdfdr dc adktrl
Lpamñk7 _lnmcc`s `ply`n`s
• Alktr`d dc ònlbdk p`r` emg`r c`s a`ndr`s
A`p` ?
• Alktr`d dc ònlbdk, auànrmadps y fc÷tdls
p`r` b`ktdkdr c` dsp`cn` c`rf` y rdat` ` pds`r
nd c` e`tmf`

FCLQ@_ML

CTKFD ALK NMQAL _DBL UD_^MA@C ND ZMD

• Nmsal dk c` b`kl alktr`rm` • Zlsmamñk MKMAM@C
• Z`sl `bpcml `tràs • Zdahl `ctl, ònlbdk eudrtd
• B`ktík cls pmds ` c` `kahur` nd c`s a`ndr`s • Cmfdr` alktràamñk dktrd c`s dsaàpuc`s
• A`ndr`s y hlborls kmvdc`nls y `cmkd`nls
hàm` dc erdktd
• _lnmcc`s `cmkd`n`s alk c` pukt` nd cls pmds
• Quod c` o`rr` hàm` c` p`rtd o`g` ndc pdahl
• Lbocmfl
`ctl ndktrl, ònlbdk eudrtd y pdahl • Alnls plr dkamb` nd c` o`rr`
• B`ktík c` o`rr` adra` ndc audrpl
• Ecdxmlk` c`s rlnmcc`s ‑ ccdv` c` rlnmcc` nd `tràs A`p` ?
hàm` dc sudcl • Nmrmfd ndsnd cls alnls
• Buscl nd ndc`ktd p`r`cdcl `c ` c sudcl • Alktr`d dktrd c`s dsaàpuc`s
A`p` ?
• Aíktr`td dk b`ktdkdr c` câkd` adktr`c p`r`
àtmv`r dc fc÷tdl bdnml
Z@QL @^_ÀQ @ CTKFD

• Zmds ` c` `kahur` nd c`s a`ndr`s y n` uk
p`sl `bpcml `tràs Z_DQQ ND HLBO_LQ ND ZMD
• A`ndr`s y hlborls kmvdc`nls y `cmkd`nls Zrdp`ràmñk nd c` Zlsmamñk
hàm` dc erdktd
• Zlsmamñk alk uk pmd `ndc`kt`nl
• _lnmcc`s `cmkd`n`s alk c` pukt` nd cls pmds
• Zdsl rdp`rtmnl dk `bols pmds, rlnmcc`s
• Lbocmfl ndktrl, ònlbdk eudrtd y pdahl rdc`g`n`s
`ctl
• O`rr` hàm` dc pdahl, alnls o`gl c`s buðda`s
• Ecdxmlk` c`s rlnmcc`s ‑ ccdv` c` rlnmcc` nd `tràs
hàm` dc sudcl Zrdp`ràmñk nd c` Dgdauamñk
• Buscl nd ndc`ktd p`r`cdcl `c sudcl • Dbpug` c` o`rr` hàm` `rrmo`
• Z`sl h`st` dc kmvdc nd c` rlnmcc` nd ndc`ktd • B`ktík cls alnls rdc`g`nls `rrmo` y
cmfdr`bdktd ndc`ktd
• B`ktík cls pmds ` c` `kahur` nd c`s a`ndr`s
`c n`r dc p`sl `tràs • Alktr`d dc ònlbdk `c suomr c` o`rr` slord
c` aòdz`
A`p` ?
A`p` ?
• N` uk p`sl `bpcml a`n` vdz
• B`ktík dc audrpl drfumnl y kl td mkacmkds `tràs
• B`ktdktd ò`gl `c àdra`r dc pmds ‑ b`ktík dc trò`gl dk cls hlborls

FCLQ@_ML

DCDU@AMÑK C@^D_@C
C@^D_@C NDC ZMD DX^DKQMÑK ND ZMD_K@ QMBZCD
• Zlsmamñk mkmam`c, nd pmd • ^÷bo`td dk dc sudcl, or`zls sdp`r`nls
• Alnls ` =: fr`nls • Zmds adra` ndc fc÷tdl
• Zdahl `ctl ‑ ònlbdk eudrtd • @onlbdk eudrtd
• Dbpug` c` zlk` cubo`r hàm` dc sudcl
• Quod cls alnls gustl plr ndo`gl nd cls hlborls Zrdp`ràmñk nd c` Dgdauamñk
• Alnls cmfdr`bdktd plr ndc`ktd nd cls hlborls • _lnmcc`s slord c`s a`ndr`s y fdbdcls
• @ð`nd c` dxtdksmñk, or`zl dxtdknmnl p`r`cdcls
• Nmrmfd dc blvmbmdktl ndsnd cls alnls • Dxtmdknd uk` pmdrk` ` >4 fr`nls
• O`romcc` ndktrl • @kac` cls hlborls ò`gl y dbpug` c` zlk`
cubo`r hàm` dc sudcl (`c dxtdkndr c` pmdrk`)
A`p` ? • Alktr`d dc ònlbdk p`r` dstòmcmz`r c`s
• Bàs r`kfl, bàs tdksmñk a`ndr`s y c` pdcvms
• B`ktík dc audrpl emgl p`r` `msc`r cls hlborls
• Hlborls cdgls nd c`s lrdg`s A`p` ?
• Lpamñk7 Z`r` ùbdkt`r c` mktdksmn`n `bpcâ` dc • A`n` vdz qud dxtmdkn`s c` pmdrk`, smdktd
àkfucl ndc alnl c` a`r` dk c` p`rtd mkedrmlr nd tu ònlbdk
bmdktr`s td hàds bàs eudrtd
_DOL^D DK ALO_@ ALK NMQAL A_LQQ A_@VC

• Zlsmamñk MKMAM@C • _lnmcc`s slord c`s a`ndr`s
• Alktr`d dc ònlbdk, dcdv` dc pdahl • @onlbdk eudrtd
• Cls kunmccls `pukt`k hàm` `tràs
Zrdp`ràmñk nd c` Dgdauamñk • Hlborl hàm` c` rlnmcc` alktr`rm`
• Mkacâk`td ndsnd c` a`ndr` • Dxtmdknd c` ltr` pmdrk`
• Dcdv` cls or`zls dk uk àkfucl nd >4 fr`nls • _lt` ndsnd dc adktrl ndc pdahl
• B`ktík dc pdahl `ctl y alktr`d dktrd c`s
dsaàpuc`s A`p` ?
• @prmdt` eudrtd dc ònlbdk • _lt` bàs cdgls dcdv`knl y aruz`knl dc hlborl
ZTDK^D
• Nmsal dk dc rdf`zl, sugdt` dc nmsal alk c`s b`kls
• Zmds ` c` `kahur` nd cls hlborls
• Dbpug` ndsnd cls t`clkds, y dcdv` c`s a`ndr`s
• Alktr`d cls fc÷tdls

FCLQ@_ML

@FT@K^@_ DK ZTDK^D ] A@BMK@_ AT_C ND OÂADZQ ALK NMQAL ]

CDK^L ALK CLQ ^@CLKDQ Z_DQQ ND HLBO_LQ
• Zmds ` c` `kahur` nd c`s a`ndr`s, adra` ndc • Zlsmamñk MKMAM@C
fc÷tdl • Alktr`d dc ònlbdk, pdahl `ctl
• Or`zls hàm` eudr`, p`cb`s hàm` `rrmo` • B`ktík cls nmsals alcf`knl ò`gl

• Dbpug` ndsnd cls t`clkds y dcdv` c`s a`ndr`s • Aurc y Zrdss
• Alktr`d cls fc÷tdls • Alnls hàm` ndc`ktd dk dc Zrdss
• Alktr`d dc ònlbdk p`r` dstòmcmz`r c` • @ð`nd c`s dxtdksmlkds `rrmo` dk dc Zrdss
plsmamñk nd c` zlk` cubo`r • O`g` hàm` c` p`rtd plstdrmlr ndc audccl
• A`bmk` alk cls pmds hàm` eudr` y vudcvd hàm` • Alnls hàm` ndktrl
ndktrl
DQA@C@NL_ A`p` ?
Zrdp`ràmñk nd c` Zlsmamñk • Dstòmcmz` dc audrpl p`r` `msc`r cls or`zls
• B`kls o`gl cls hlborls
• @onlbdk eudrtd p`r` prltdfdr dc adktrl
• Ccdv` c`s rlnmcc`s hàm` dc pdahl
ZTQHTZ ND ^_ÂADZQ
CTAMÍ_K@F@ @C^D_K@ALK
• A`ndr`s ò`gl Zrdp`ràmñk nd c` Zlsmamñk
• @onlbdk eudrtd p`r` b`ktdkdr c`s a`ndr`s • B`kls o`gl cls hlborls
`cmkd`n`s • @onlbdk eudrtd
• _lnmcc`s adra` ndc sudcl • Dsp`cn` c`rf` y rdat`
• Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds
• Zdahl h`st` c` `ctur` nd cls alnls
• _lnmcc` hàm` dc c`nl dk c` cuamírk`f`
^@OC@ G@AI • Alktr`d dc ònlbdk p`r` `cmkd`r c`s a`ndr`s
• B`kls o`gl cls hlborls • yAlnls
cls hlborls
adra` nd c`s alstmcc`s
• @onlbdk eudrtd
• Dsp`cn` c`rf` y rdat` A`p` ?
• @alknmamlk`bmdktl ndc trdk supdrmlr
• Q`ct` alk cls pmds eudr` y ndktrl
• Alktr`d dc ònlbdk `c `tdrrmz`r
A`p` ?
• Dbpug` c` dsp`cn` hàm` ò`gl p`r` dstòmcmz`r
dc trdk supdrmlr

FCLQ@_ML

A@_F@N@ ALK Z@QL @^_ÀQ @ CTKFD ALK NMQAL ] Z_DQQ ND

CTKFD HLBO_L QMBZCD
• Zlsmamñk MKMAM@C • Zmds ` c` `kahur` nd c`s a`ndr`s
• Zmds ` c` `kahur` nd c`s a`ndr`s • A`ndr`s y hlborls kmvdc`nls y `cmkd`nls
• O`rr` ndc`ktd nd c` ac`vâauc` hàm` dc erdktd
• Nmsal dk c` b`kl
• @onlbdk eudrtd, pdahl `ctl
Zrdp`ràmñk
• Z`sl `bpcmlnd `tràs
c` Dgdauamñk
• _lnmcc` `cmkd`n` alk c` pukt` ndc pmd Zrdp`ràmñk nd c` Dgdauamñk
• Lbocmfl ndktrl, ònlbdk eudrtd y pdahl • Z`sl `bpcml `tràs
`ctl • Ccdv` c` rlnmcc` nd `tràs hàm` dc sudcl
• Ecdxmlk` c`s rlnmcc`s ‑ ccdv` c` rlnmcc` nd `tràs • Alktr`d dc ònlbdk p`r` `cmkd`r c`s a`ndr`s
hàm` dc sudcl y cls hlborls
• B`ktík c` o`rr` adra` ndc audrpl `c a`rf`r • Dbpug` dc nmsal slord c` aòdz`
• Buscl nd ndc`ktd p`r`cdcl `c sudcl • Alnls cmfdr`bdktd plr ndc`ktd dk c`
• Dbpug` c` o`rr` `rrmo` plsmamñk bàs `ct` ndc prdss
• Buscl nd ndc`ktd p`r`cdcl `c sudcl
A`p` ?
• Dbpug` ndsnd c` pmdrk` nd ndc`ktd p`r` A`p` ?
àmtv`r cls fc÷tdls • Dktrdk`bmdktl albpudstl ‑ tlnls cls
prmkamp`cds b÷saucls dstàk trò`g`knl
CTKFD ALK NMQAL ] DCDU@AMÑK @
TK O_@WL A_TKAH ALK DBZTGD ND NMQAL
• Nmsal dk c` b`kl • ^÷bo`td dk dc sudcl
• Zmds ` c` `kahur` nd c`s a`ndr`s • Zmds adra` nd c`s a`ndr`s
• Zdahl `ctl • Nmsal slord cls hlborls
• Alnls dk uk àkfucl nd =: fr`nls
Zrdp`ràmñk nd c` Dgdauamñk • Quod dk dc Arukah
• Z`sl `bpcml `tràs • Alstmcc`s hàm` c`s a`ndr`s
• Ecdxmlk` c` rlnmcc` nd `tràs hàm` dc sudcl
• Buscl nd ndc`ktd p`r`cdcl `c sudcl • Bdtd c` o`romcc`
• A`ndr`s y hlborls `cmkd`nls hàm` dc erdktd
A`p` ?
• DCdv` c`s dsaàpuc`s p`r` àtmv`r c` p`rtd
• Dcdv` dc alnl `c c`nl ‑ gustl plr ndo`gl ndc supdrmlr ndc ònlbdk
kmvdc ndc hlborl
• Alnl cmfdr`bdktd plr ndc`ktd
A`p` ?
• B`ktík dc r`kfl albpcdtl dk dc Cukfd ‑
dktrdk`bmdktl
dktrdk`bmdkt l mktdfr`nl
FCLQ@_ML

^@OC@ DCDU@AMÑK NDC^LMNDQ ZLQ^D_ML_

• B`kls o`gl cls hlborls
MKACMK@NL ALK Z@QL @^_ÀQ
• _lnmcc`s plr eudr` nd c`s a`ndr`s, `ply` c`s
pukt`s nd cls pmds • Z`sl `bpcml `tr¾s ` Cukfd
• A`ndr`s `cmkd`n`s alk cls hlborls • Alktr`d dc ònlbdk, pdahl `ctl
• Qdp`r` c`s rlnmcc`s ndc sudcl • @cmkd` c`s a`ndr`s y cls hlborls hàm` dc
erdktd
• @onlbdk
audrpl eudrtd p`r` prltdfdr dc adktrl ndc Zrdp`ràmñk nd c` Dgdauamñk
Lpamñk7 _lnmcc`s `ply`n`s • Mkacâk`td `ndc`ktd ndsnd c` a`ndr`, dcdv`knl c`
pmdrk` nd `tràs
Zrdp`ràmñk nd c` Dgdauamñk • Dc nmsal suod h`st` c` câkd` nd cls hlborls dk
• Alktr`d dc ònlbdk p`r` b`ktdkdr c`s c` Dcdvàmñk c`tdr`c
a`ndr`s emg`s • Alktr`d dc ònlbdk p`r` b`ktdkdr c`s
a`ndr`s y cls hlborls `cmkd`nls
A`p` ? • Alktr`d cls fc÷tdls `c dcdv`r c` pmdrk` `tràs
• Alktr`d dc ònlbdk, cls auànrmadps y cls
fc÷tdls p`r` b`ktdkdr c` dsp`cn` c`rf` y rdat` A`p` ?
au`knl ccdfud c` e`tmf`
• Kudstrls dstòmcmz`nlrds sd dstàk hàmdknl
bàs eudrtds p`r` slplrt`r cls blvmbmdktls bàs
fr`knds
^@OC@
ZMD_K@ALK DCDU@AMÑK ND TK@
• B`kls ` c` `kahur` nd cls hlborls
• @onlbdk eudrtd
• Alktr`d cls fc÷tdls p`r` qud c` pmdrk` sd
dcdvd h`st` c` `ctur` nd c`s a`ndr`s
• Alktr`d dc ònlbdk p`r` b`ktdkdr c`s
a`ndr`s g`s
A`p` ?
• Alktr`d dc ònlbdk, cls auànrmadps y cls
fc÷tdls p`r` b`ktdkdr c` dsp`cn` c`rf` y rdat`
au`knl ccdfud c` e`tmf`
B×QMA@

^liyl (470>)
Blth ^l @ Ec`bd (174=)
:0 1C@T ed`t. XM_@
?:0= @kgukòd`ts. 0: Qwdnmsh Hlusd B`` & ^hd Vddikn
Dsarmtl plr7 Ocù, Qt`ktlk, Qahkdmndr, Fmdrsah Alurtdsy le thd Tkmvdrs`c Busma Frlup.
Dsarmtl plr7 Hdnelrs, Mkfrlssl, Klrnstrlb, @kfdccl, ^dse
^dse`yd
`yd
Nlwktlwk (47>?)
:? Kmad Dklufh ed`t. @sh
Alurtdsy le Cds Bmccs Busma Cmadksmkf Ctn.
Dsarmtl plr7 Ocàiwlln
@kmt` (47?5) EL_B@^L ND >4 BMKT^LQ

@rbmk v`k Ouurdk & ^mbby ^rubpdt
:1 Alurtdsy le @rb`n` Busma O.U.
O.U. ukndr dxacusmvd cmadksd erlb _uk Mt (>7?:)
@rbmk @unml O.U.
Dsarmtl plr7 v`k Ouurdk, nd Fldmg, Ouccmblrd, _dalrn, Qbmth, :4 Zhmclbdk`
?:?? Cds Bmccs Busma Cmadksmkf Ctn.
Ouk`w`k, _lthwdcc, Olk`kkl
Dsarmtl plr7 Qldw`rkl, Nlcn, Frmf`hamkd, _lss, ^`yclr
@`rdk` (47>4)
Hlcn Lk (470:)
:> MQLxl
?:?0 Qòcd U`ccdy _dalrns. :6 Nuid & Glkds x Q`b N`y
Dsarmtl plr7 Mslrdk` ?:?0 Nuid & Glkds.
Dsarmtl plr7 Alkmod`r, BaIdcvdy, N`y
BLK^D_L (A`cc Bd Oy ]lur K`bd)

(?7??) Clvd (Qwddt Clvd) (17>?)
Cmttcd Bmx
:4 Cmc ?:?0
K`sAlcubom`
X _dalrns, ` Nmvmsmlk le Qlky Busma
:=
?:?0 Qlky Busma Dktdrt`mkbdkt TI Cmbmtdn.
Dktdrt`mkbdkt. Dsarmtl plr7 Dbdkmid, @qumcmk`, Dnw`rns, Z.
Z. Flnerdy, _.
Dsarmtl plr7 Ednm, O`ptmstd, Omr`c, Cdkzl MU, Hmcc Flnerdy,, Zmkklai, Pumkk, ^hmrcw`cc
Flnerdy
BLK^D_L (A`cc Bd Oy ]lur K`bd) Clvd (Qwddt Clvd) (?7?5)

(?706) Cmttcd Bmx
Cmc K`s X ?:?0 Qlky Busma Dktdrt`mkbdkt TI Cmbmtdn.
?:?0 Alcubom` _dalrns, ` Nmvmsmlk le Qlky Busma Dsarmtl plr7 Dbdkmid, @qumcmk`, Dnw`rns, Z.
Z. Flnerdy, _.
Dktdrt`mkbdkt. Flnerdy,, Zmkklai, Pumkk, ^hmrcw`cc
Flnerdy
Dsarmtl plr7 Ednm, O`ptmstd, Omr`c, Cdkzl MU, Hmcc
n`bk _mfht Zt. ? (170:)

@TN_D] KTK@ & NG Qkìd
:5 ?:?: @rmst` _dalrns, ` nmvmsmlk le Qlky Busma
Dktdrt`mkbdkt.
Dsarmtl plr7 Q`wydr, Ahu, Frmf`hamkd, Nlkblydr
n`bk _mfht Zt. ? (07>=) @C^ Fmbbd ^h`t (>74=)

KL@B NDD ed`t. B`htddk
@TN_D] KTK@ & NG Qkìd
?:?: @rmst` _dalrns, ` nmvmsmlk le Qlky Busma :5 Alurtdsy le Cds Bmccs Busma Cmadksmkf Ctn.
Dsarmtl plr7 E`mrcdy
Dktdrt`mkbdkt.
Dsarmtl plr7 Q`wydr, Ahu, Frmf`hamkd, Nlkblydr
Elcclw Bd (47??)
:6 Vmwdi

?:?0 @xtlkd _dalrns.
Dsarmtl plr7 B`hò`cm
Qhìd ^hd Frlukn (47>1)

:8 KL@B NDD
Alurtdsy le Cds Bmccs Busma Cmadksmkf Ctn.
Dsarmtl plr7 E`mrcdy
Nlk”t Fl ]dt (>718)

:= ^rmclomtd ^rmclfy
?:?? Cds Bmccs Busma Cmadksmkf Ctn.
Dsarmtl plr7 Zdktz, Ndsalklamnl
OLN]ZTBZ 0?0 A_ÍNM^LQ

^`clkds o`gl c`s a`ndr`s, rlnmcc`s rdc`g`n`s, pdahl Nmrdatlr nd prlfr`b` ‑ Fcdk Lstdrf``rn
`ctl, alrd eudrtd, Zlsmamñk MKMAM@C ‑ ¡v`bls! Ahmde Ard`tmvd Leadr ‑ Nr. Gàimd Bmccs
Zrlfr`b Alàh ‑ Iycmd F`tds
OLN]ZTBZ 0?0 ds uk dktrdkl nd o`sd alk Ard`tmvd Nmrdatlr ‑ Nm`k` @rahdr Bmccs
buah`s rdpdtmamlkds y pdsl cmfdrl p`r` f`k`r
eudrz` y tlkma`r tlnls cls b÷saucls. Kudstrl ^dahkma`c Alksuct`kts ‑ Oryad H`stmkfs,
su`vd A`cdkt`bmdktl alkdat` tlnls cls b÷saucls @knrdw Kdwb`rah y _lo Cdd
alk c` o`rr` `ktds nd ccdf`r `c trài nd Qqu`ts. Zrlnuatmlk Allrnmk`tlr ‑ @rmdc Cu
Qdrmds c`rf`s nd rdpdtmamlkds smbpcds p`r`
ùbdkt`r
Nd cls kmvdcds
uk` elrb` smbmc`r,,nd
smbmc`r eudrz`nd
dc trài d Zdatlr`c
mktdksmn`n.
tmdkd
Zushups eukamlk`cds a`bmk`knl y sdrmds c`rf`s
nd trò`gl alk uk` o`rr` pds`n` p`r` p` r` tlkma`r
dc trdk supdrmlr y dc alrd. _dbls y A`rf`n`s alk
uk` o`rr` pds`n` dk dc trài nd Dsp`cn` p`r`
albpcdt`r –cls trds fr`knds‒7 Qqu`ts, Zdatlr`c
y Dsp`cn` y tdrbmk`r dc trò`gl prmkamp`c nd
cdv`kt`bmdktl .
Qupdrsdrmds nd Dxtdksmlkds y Zushups nd

trâadps p`r` trò`g`r c` p`rtd plstdrmlr nd cls
or`zls `ktds nd a`bom`r p`r` blcnd`r tus
oâadps. ^dkdbls
^dkdbls sdrmds c`rf`s nd Cukfds p`r`
dktrdk`r c`s pmdrk`s y cls fc÷tdls, ndspuís sdrmds
c`rf`s nd trò`gl
dc dktrdkl acàsmal nd
ndndctlmnds
OLN]ZTBZ.p`r`Dcalbpcdt`r
tdb` ds
lovml ‑ buah`s rdpdtmamlkds y tmdbpl o`gl
tdksmñk. Ndkmtmv`bdktd, aubpcd c` prlbds` nd
OLN]ZTBZ.
Nmvmírtdtd alk cls tràis p`r` dc elrb`tl nd

OLN]ZTBZ nd >4 bmkutls. Bm e`vlrmtl ds dc
trài nd Eudrz` eukamlk`c, dk dc qud ard`bls uk
eudrtd plwdrhlusd ‑ fc÷tdls, alrd y b÷saucls
nd c` dsp`cn` ‑ qud bdglr`ràk kudstr` plstur` y
ùbdkt`ràk kudstr` a`pàmn`n nd cdv`kt`bmdktl.
Nmserut`
Fcdk
Mz-N7 I`yc`h-Oc`yr Emtzsmblks-Ku”u, Nds Hdcu, Ihmr`k Hustlk,

H ustlk, Fcdk Lstdrf``rn, Odk B`mk,
I`yc` @timks-Flrnmkd, Umcm Emt` y Iycmd F`tds
Z_DQDK^D_Q
Fcdk Lstdrf``rn
cls prlfr`b`s (Kudv` Wdc`kn`)
OLN]ZTBZ, _ZBℯ ds Nmrdatlr
y CDQ BMCCQnd I`yc`h-Oc`yr
ds Mkstruatlr` Emtzsmblks-Ku”u (Kudv` Wdc`kn`)
nd OLN]ZTBZ, OLN]Q^DZℯ, CDQ
QZ_MK^ℯ y vmvd dk @uaic`kn. ^mdkd trds hmgls y BMCCQ F_M^ Qdrmds, CDQ BMCCQ ^LKD, CDQ BMCCQ
ds uk àvmnl rukkdr , amacmst` y cd dka`kt` cdv`kt`r AD_DBLK] y CDQ BMCCQ ALKPTD_. Umvd dk
pds`s. @uaic`kn.
Iycmd F`tds (@ustr`cm`) ds Hd`n Zrlfr`b Ihmr`k Hustlk (Kudv` Wdc`kn`) ds ^r`mkdr/
Alàh nd OLN]ZTBZ y Ard`tmvd Nmrdatlr nd Zrdsdktdr nd OLN]ZTBZ, CDQ BMCCQ ^LKD, CDQ
OLN]O@C@KAD, OLN]@^^@AI, CDQ BMCCQ BMCCQ QZ_MK^,
QZ_MK^, CDQ BMCCQ ^HD ^_MZℯ, _ZB y
AL_D, CDQ BMCCQ O@__D y QH”O@B. Umvd dk CDQ BMCCQ F_M^. @hlr` dstà dk dc dqumpl ^@Z nd
@uaic`kn. Kudv` Wdc`kn`. Umvd dk @uaic`kn nlknd t`bomík
ds @fmcd Alàh.
Odk B`mk (Kudv` Wdc`kn`) ds ^r`mkdr nd CDQ
BMCCQ F_M^, OLN]@^^@AI^B y OLN]ZTBZ y Umcm Emt` (Kudv` Wdc`kn`) ds Mkstruatlr nd
Cds Bmccs @bo`ss`nlr nd cls bmsbls prlfr`b`s. OLN]ZTBZ, CDQ BMCCQ ^LKD, OLN]ALBO@^,
Ds Ard`tmvd Alksuct`kt dk Cds Bmccs Mktdrk`tmlk`c y CDQ BMCCQ AD_DBLK], CDQ BMCCQ ALKPTD_
vmvd dk @uaic`kn. d Mkstruatlr nd CDQ BMCCQ QZ_MK^ y ^r^r`mkdr
`mkdr /
Zrdsdktdr nd CDQ BMCCQ F_M^. Umvd dk @uaic`kn.
Nds Hdcu (Kudv` Wdc`kn`) ds Zrdsdktdr/Mkstruatlr
nd OLN]ZTBZ, CDQ BMCCQ O@__D, CDQ BMCCQ
F_M^ y OL_K ^L BLUDℯ d Mkstruatlr nd CDQ
BMCCQ AD_DBLK]ℯ y CDQ BMCCQ ALKPTD_ℯ.
Umvd dk @uaic`kn.
I`yc` @timks-Flrnmkd (Kudv` Wdc`kn`) ds

Zrdsdktdr/Mkstruatlr`
Zrdsdktdr/ Mkstruatlr` nd OLN]ZTBZ y CDQ BMCCQ
F_M^ d Mkstruatlr` nd OLN]O@C@KAD y CDQ
BMCCQ QZ_MK^.
QZ_MK^. Umvd dk @uaic`kn y t`bomík ds
prledslr` nd ]mk ]lf`,
]lf`, a`ktùtlr`, y c` Eukn`nlr`
nd Ċwhmk` Vdcckdss, albl alàh nd s`cun
hlcâstma`.
¡D] MKQ^_TA^L_DQ! EL_B@^LQ DXZ_ÍQ

Au`knl qudràms bdzac`r nmedrdktds alrdlfrèâ`s, EL_B@

EL_B@^L
^L ND 1: BMKT^
BMKT^LQ
LQ EL
EL_B
_B@
@^L ND
ND >4 BMKT
BMKT^L
^LQ
Q
mktdkt`n sdcdaamlk`r tràis ndc b`tdrm`c bàs ^rài :0 A`cdkt`bmdktl ^rài :0 A`cdkt`bmdktl
rdamdktd p`r` rddg`r cls blvmbmdktls, c` b÷sma`
y cls prmkampmls nd dktrdk`bmdktl
dktrdk`bmdktl àtu`cds. ^rài :? Qqu`ts ^rài :? Qqu`ts
Qm dksdðàms uk` alrdlfrèâ` bàs `ktmfu`, ^rài :1 Zdatlr`c ^rài :1 Zdatlr`c
albomk`nc` alk tràis blndrkls y kl a`bomíms ^rài :> Dsp`cn` ^rài :> Dsp`cn`
cls blvmbmdktls9 dksdð`n cls tràis albl sd
ard`rlk, ùkqud plníms `pcma`r uk cdkfu`gd y uk` ^rài := Alrd ^rài :6 Cukfds
tdrbmklclfâ` bàs blndrkls. ^mdbpl ?57>4 ^rài :8 Hlborls
tlt`c
^rài := Alrd
DKUÂ@KLQ ^T EDDNO@AI
Nmkls cl qud pmdks`s nd dst` alrdlfrèâ`. ^rài 0: Allcnlwk
Dktr` dk http7//www.cdsbmccs.alb/rdcd`sd- ^mdbpl >07>=
eddnoài tlt`c
AC@UD
@ct @ctdrk`r N Ndrdah`
KTDUL EL_B@^L ND >4 BMKT^LQ
^rài :0 A`cdkt`bmdktl
Mkstr Mkstrubdkt`c Mz mzqumdrn`
^rài :? Qqu`ts
Mktrl Mktrlnuaamñk Lutrl ÷ctmb`s klt`s nd ^rài :1 Zdatlr`c
c` b÷sma` ^rài :> Dsp`cn`
O oumcn up / _de rder`mk / dstrmomccl ^rài :4 (>4) ^râadps/Oâadps
prdp`ràmñk, (er`sd l câkd`s nd
prlfrdsmñk,
mktdksmn`n suomr c` a`kamñk qud sd ^rài :6 (>4) Cukfds/Hlborls
rdpmtdk) ^rài := Alrd
O_ Ormnfd / pudktd (kl PA Pumdt Ahlrus/ ^rài 0: Allcnlwk
h`y alrls) alrls su`vds l dk
smcdkaml ^mdbpl tlt`c >:70>
A Alrls _LB r`kfl nd
blvmbmdktl
EL_B@^L ETKAMLK@C ND >4 BMKT^LQ
A^Q Audkt`s busma`cds _dp _dprmsd (p`rt
le thd ahlrus ^rài :0 A`cdkt`bmdktl
_dpdtmrdn)
^rài :? Qqu`ts
@t l @ndc`ktd l `tràs U Udrsl ^rài :1 Zdatlr`c
@t
^rài :> Dsp`cn`
^rài :4 (>4) ^râadps/Oâadps
^rài :6 (>4) Cukfds/Hlborls
ATDK^@Q
0/0 o`g`r,, 0/1
? audkt`s p`r` o`g`r
? audkt`s p`r` suomr
? audkt`s p`r` o`g`r
o`g`r,,
5 audkt`s p`r` suomr
^rài := (Olkus >4) Eudrz` eukamlk`c
^rài 0: Allcnlwk
^mdbpl tlt`c >07>>
0/0/? ? audkt`s p`r` 0/0/0/0 ? audkt`s ndc`ktd
o`g`r, ? audkt`s l ndtràs, ? audkt`s
`fu`kt`knl, > p`r` o`g`r, ? audkt`s Klt`7 Dstls elrb`tls nd >4 bmkutls mkacuydk
audkt`s p`r` suomr p`r` suomr, ? audkt`s tràis 4 (uk` albomkàmñk nd ^^râadps
râadps y Oâadps)
ndc`ktd l ndtràs
y 6 (uk` albomkàmñk nd Cukfds y Hlborls)
?/? o`g`r,, ?/?/?/?
> audkt`s p`r` o`g`r > audkt`s ndc`ktd dspdaâals. Ard` v`rmdn`n dk tus ac`sds nur`ktd
> audkt`s p`r` suomr l ndtràs, > audkt`s
p`r` o`g`r, > audkt`s dstd amacl nd 0? sdb`k`s us`knl dst` lpamñk, `sâ
p`r` suomr, > audkt`s albl dc elrb`tl lrmfmk`c nd >4 bmkutls..
ndc`ktd l ndtràs
1/0 o`g`r,, >/>
5 audkt`s p`r` o`g`r 8 audkt`s p`r` o`g`r
o`g`r,,
? audkt`s p`r` suomr 8 audkt`s p`r` suomr
0/?/0 ? audkt`s p`r` 8/8 05 audkt`s p`r`
o`g`r, > audkt`s o`g`r, 05 audkt`s
`fu`kt`knl, ? p`r` suomr
audkt`s p`r` suomr
:0. A@CDK^@BMDK^L

QDCDAAMÑK ND ZDQL ELAL NDC ^_@AI

O`rr` cmfdr` y 0 nmsal cmfdrl Qí s÷pdr ac`rl alk dc KD__ (
KD__ (K
Klbord ndc D gdramaml,
Lpamñk7 ? nmsals cmfdrls _mtbl y _dalrrmnl) nur`ktd dc trài p`r` qud tus
`cubkls alkdatdk alk dc dktrdkl y rd`cmadk tln`s
c`s tr`ksmamlkds nd elrb` umn`.
NDBLQ^_@_
Zlsmamñk MKMAM@C
B×QMA@ QDATDKAM@/DGD_AMAML _DZQ

:7:4 Mkstr / (Fumt`r ahlrn) ?x8 Zlsmamñk MKMAM@C
:701 U0 / M”n b
bllvd tl ^liyl >x8 >/> ZDQL BTD_^L Zlsmamñk MKMAM@C ?x
:7?8 _dp / M”n b bllvd tl ^liyl >x8 ?/? >x
:7>
7>>> ZA / M w`s
w`s gust sa`rdn
gust >x8 ?/? _DBL (05ats) ?x
0 :74= Mkstr / (Tpod`t bdclny) 8x8 0/0 (8ats) 8x
071: (Qtrub) >x8 ?/? _DBL UD_^MA@C >x
07>
7>44 ZA / QQtm
tmcccc ah`kfd by bmkn
ah`kfd >x8 0/0 8x
Lpamñk7 0/0 ^M_ÑK @__MO@
?7
?7:0
:0 Mk
Mkst
strr / (Q
(Qcl
clw
w sst`f
t`ffd
fdrd
rdn
n >x8 ^_@KQMAMÑK7 Ndg`r c` o`rr`, prdp`r`r 0x nmsal
strub) p`r` QPT@^ E_LK^@C ALK NMQAL Nmst`kam`
BDNM@
?705 U? / M”n b
bl
lvd tl ^liyl >x8 ?/? QPT@^ E_LK^@C ALK NMQAL Nmst`kam` >x
BDNM@
?71
71?? ZA / M w`s
w`s gust sa`rdn
gust >x8 0/0/? >x
? ?7>
7>66 Qtm
tmcccc ah`kfd by bmkn
ah`kfd >x8 0/0 QPT@^ Z_DQQ ALK NMQAL
Ts`r ÷ct. >ats p`r` ^_@KQMAMÑK
6x
17:? _dp / \ Cdt fl, cdt ?x8 ^_@KQMAMÑK7 Zrdp`r`r ZTQHTZ dk dc sudcl
170: \ Cdt fl, cdt ?x8 0/0 ZTQHTZ >x
Lpamñk7 _lnmcc`s adra` l cdgls, l slord pmds
1708 \ Cdt, cdt, cdt >x8 ?/? >x
17
1711
11 Mk
Mkst
strr / ((Cl
Clw
w st`
st`ff
ffdr
drdn
dn >x8 ^_@KQMAMÑK7 prdp`r`r o`rr` p`r` QPT@^
strub) Nmst`kam` @BZCM@
17>8 _dp / M”n b
bl
lvd tl ^liyl >x8 ?/? QPT@^ Nmst`kam` @BZCM@ >x
1 >7:
7:>> ZA / M w`s
>70
70== Qtm
w`s gu
tmcccc ah`k
st sa`rdn
gust
fd by bmkn
ah`kfd
>x8
>x8
0/0/?
0/0
>x
8x
>714 _dp / \ Cdt fl, cdt 8x8 0/0/0/0 Z@QL @^_ÀQ @C^D_KL @ CTKFD Mz, N
(05ats) >x
_DATZD_@AMÑK7 _lt`r dc trlkal. Qàunmr
pmdrk`s.
:0. ^LI]L 470>bmk

^ÍAKMA@ ] DKQDÐ@KW@ 1 QPT@^ @BZCML / Z@QL @^_ÀQ @C^D_KL

CTKFD
ZLQMAMÑK MKMAM@C
A@Z@ 0 / A@Z@ ? / A@Z@ 1
A@Z@ 0
Ulcvdbls ` plr c` o`rr` p`r` dc ÷ctmbl oclqud
@ktds nd dbpdz`r,
dbpdz`r, dksdð` ` tus `cubkls ` nd trò`gl. Ds c` lplrtukmn`n pdredat` p`r` n`r
dkalktr`r c` Zlsmamñk MKMAM@C, dstòcdamdknl uk` ` tus `cubkls rdalrn`tlrmls nd ^íakma`
^íakma` nd elrb`
plsmamñk eudrtd ndsnd c` qud cdv`kt`r pdsl. qud prdp`rdk sus audrpls p`r` c` sdsmñk y p`r`
alkdat`r alk dccls y alk cls logdtmvls qud pudn`k
tdkdr ‑ pmdks` dk añbl pudnds albukma`rcds
• ^`clkds ndo`gl nd c`s a`ndr`s, pukt`s nd cls dstl.
• pmds cmfdr`bdktd
_dc`g` c`s rlnmcc`s hàm` eudr`
• Qqu`t `bpcml ‑ òrd t`cñk pukt`, a`ndr`s
• B`kls ` uk pucf`r nd nmst`kam` nd cls buscls `tràs y ò`gl, dbpug` c`s rlnmcc`s hàm`
• Zdahl `ctl eudr`, a`ndr`s ` =: fr`nls
• Hlborls `rrmo`, `tràs y ò`gl hàm` c` alcubk` • Z`sl `tràs `ctdrkl ` Cukfd ‑ p`sl `bpcml
• Bdtd cmfdr`bdktd dc lbocmfl y àtmv` dc alrd `tràs, rlnmcc` nd `tràs ò`gl, buscl nd
ndc`ktd p`r`cdcl `c sudcl, alktr`d dc
ònlbdk p`r` `cmkd`r c`s a`ndr`s y cls
0 ZDQL BTD_^L / _DBL QMBZCD / _DBL _ DBL hlborls hàm` dc erdktd, a`bom` nd pmdrk`
UD_^MA@C / ^M_ÑK @__MO@
A@Z@ 0 ALKDXMÑK
Dk a`n` dgdramaml, dksdð` dc KD__ ‑
KD__ ‑ KLBO_D N` c` omdkvdkmn` ` tus `cubkls `c dktrdkl
NDC DGD_AMAML, _M^BL y _DAL__MNL. blstràknltd `fr`nòcd y ndblstr`knl tu p`smñk
Dstl hàd qud tu dksdð`kz` sd` ac`r` y eàamc nd sdfumr. plr dc dktrdkl nd rdsmstdkam`. Mktdkt` alkdat`r
alk tlnlshòmtu`cds
`cubkls cls qud dstàk
nd c`dk c` s`c`,c`.
prmbdr` kl. sñcl alk tus
c`
• Zdsl budrtl `bpcml ‑ mkacâk`td `ndc`ktd
ndsnd c`s a`ndr`s, ndscmz` c` o`rr` hàm` c`
p`rtd supdrmlr nd c`s rñtuc`s
• _dbl smbpcd ‑ o`rr` hàm` c`s rlnmcc`s,
lbocmfl, rlnmcc`s y rdaupdr`
• _dbl vdrtma`c ‑ o`rr` h`st` c` p`rtd o`g` ndc
pdahl, alnls hàm` eudr`
• A`rf`n` ‑ tmr` y rdalfd, ecdxmlk` c`s rlnmcc`s,
alktr`d dc ònlbdk, pdahl `ctl, o`rr` adra`
ndc audrpl
? QPT@^ E_LK^@C ALK NMQAL / QPT@^

Z_DQQ ALK NMQAL / ZTQHTZ
A@Z@ 0 / A@Z@ ?
Dc sdfuknl oclqud sd adktr` dk cls Qqu`ts y cls
Zushups. Dksdð` uk` Zlsmamñk y Dgdauamñk ac`r`
p`r` qud tlnls sd budv`k alrrdat`bdktd dk cls
Qqu`ts y alk dc _mtbl `ndau`nl. Cls Zushups
v`k ` a`cdkt`r tlnl dc trdk supdrmlr,
supdrmlr, prdp`ràknlcl
p`r` c` sdsmñk, n`knl uk dstmcl eukamlk`c ` dstd
a`cdkt`bmdktl. Lerdad lpamlkds dksdfumn` p`r`
qud tlnls sd smdkt`k mkacumnls dk dc dktrdkl.
• Qqu`t erlkt`c alk nmsal ‑ Nmst`kam` bdnm`,

nmsal dk c` ac`vâauc`, smíkt`td alk c`s a`ndr`s
`tràs y ò`gl, pdahl `ctl, ònlbdk eudrtd,
a`ndr`s y rlnmcc`s ` =: fr`nls
• Qqu`t Zrdss alk nmsal ‑ `ð`nd dc Zrdss,
alnls ndc`ktd dk dc prdss, ònlbdk eudrtd
`c dbpug`r slord c` aòdz`
• Zushup ‑ b`kls plr eudr` nd cls hlborls,
ònlbdk eudrtd, slord c`s rlnmcc`s l c`s
pukt`s nd cls pmds, pdahl h`st` c` `ctur` ndc
alnl, dsp`cn` c`rf` y rdat`
:?. QPT@^Q

QDCDAAMÑK ND ZDQL ELAL BTQATC@_

H@OM^T@CDQ7 ?‑> vdads dc pdsl ndc Nmst`kam` BDNML7 Auànrmadps
A`cdkt`bmdktl dk c` o`rr` Nmst`kam` @BZCM@7 Fc÷tdl b`ylr, auànrmadps
KTDULQ7 dc nlocd ndc pdsl ndc A`cdkt`bmdktl dk Nmst`kam` BÀQ @BZCM@7 Fc÷tdl b`ylr, fc÷tdl
c` o`rr` bdnml, a`ndk` plstdrmlr
Lpamñk7 0 nmsal pds`nl
ELAL NDC ^_@AI

Dksdð` ` tus `cubkls c`s trds nmst`kam`s7 BDNM@,
@BZCM@, BÀQ @BZCM@. Dc elal dstà dk c` a`rf`
dxaíktrma`, qud ùbdkt` c` tdksmñk p`r` bdglr`r
dc dktrdkl busauc`r y c` eudrz`.

:7:4 Mkstr / (Qwmrc) >x8 Zrdp`r`r QPT@^
Nmst`kam` BDNM@
:7?: U0 / \ Hlcn by h`kn >x8 ?/? QPT@^ Nmst`kam` BDNM@
BDNM@ >x
:71? \ Nlk”t wlrry by >x8 1/0 >x
0 :7>4 \ M”cc tìd us erlb
:748 Mkstr / (Qykth nlwkod`t)
>x8 0/1
05x8 ALBOMK@AMÑK 0 (1?ats)
>x
>x
?x ?/? QPT@^ (05ats)
>x 0/0 QPT@^ (05ats)
07>= U? / \ E`ccmkf nlwk >x8 ^_@KQMAMÑK7 Qdp`r`r t`cñk-pukt` p`r`

QPT@^ Nmst`kam` @BZCM@
?7:? \ Hlcn by h`kn >x8 ?/? QPT@^ Nmst`kam` @BZCM@ >x
?704 \ Nlk”t wlrry by >x8 1/0 >x
? ?7?6 \ M”cc tìd us erlb >x8 0/1 >x
?7>: Mkstr / (Qykth nlwkod`t) 05x8 ALBOMK@AMÑK ? (5>ats) ?x
0x >/> QPT@^ (05ats)
0?x 0/0 QPT@^ (>8ats)
171? U1 / \ E`ccmkf nlwk >x8 ^_@KQMAMÑK7 sdp`r`r t`cñk-pukt` p`r`

QPT@^ Nmst`kam` B@Q @BZCM@
Lpamñk7 Ndg`r c` o`rr` ò`gl y rdaupdr`r l
`ð`nmr bàs a`rf`.
1 17>4 \ Hlcn by h`kn
1748 \ Nlk”t wlrry by
>x8
>x8 1/0
QPT@^ Nmst`kam` B@Q @BZCM@
?/? QPT@^ >x
>x
>70: \ M”cc tìd us erlb >x8 0/1 >x
>7?1 Mkstr / (Qykth nlwkod`t) 05x8 ALBOMK@AMÑK ? (5
(5>ats) ?x
_DATZD_@AMÑK7 Qàunmr pmdrk`s. Dstmr`r
auànrmadps.
:?. NLVK^LVK 47>?bmk

^ÍAKMA@ ] DKQDÐ@KW@ 1 QPT@^ NMQ^@KAM@ BÀQ @BZCM@

A@Z@ 0 / A@Z@ ? / A@Z@ 1
0 QPT@^ NMQ^@KAM@ BDNM@
A@Z@ 0
Qàund ràpmn`bdktd cls or`zls y c`s pmdrk`s y
lerdad ` tus p`rtmamp`ktds c` plsmomcmn`n nd `ð`nmr
Dksdð` c` prdp`ràmñk nd c` Zlsmamñk y c` bàs pdsl. Ts` sdð`cds nd Dgdauamñk nd c` A`p`
Dgdauamñk ndc Qqu`t nmst`kam` BDNM@ p`r` qud 0 p`r` c` plsmamñk nd Qqu`t alk nmst`kam` Bàs
tus `cubkls sd budv`k alrrdat`bdktd. Ts` dc @bpcm` adktràknltd dk c` `cmkdàmñk, dc rmtbl y
KD__ p`r` dksdð`r uk` oudk` tíakma` nd Qqu`t dc r`kfl. C` e`tmf` dst`rà `p`rdamdknl, ¼quí v`s
‑ hàmdknl rdedrdkam` `c _mtbl, dc _dalrrmnl ` hàdr p`r` ard`r uk` fr`k sdksàmñk dk c` s`c`
y c` `cmkdàmñk nd c`s pmdrk`s p`r` àtmv`r cls y ard`r rdsuct`nls y bltmvàmñk p`r`
p` r` dktrdk`r c`s
auànrmadps. Ts` dksdfumn`
rmtbl y nd r`kfl sdð`cds
p`r` qud tus prdvm`s nd
p`rtmamp`ktds td pmdrk`s< Dst`td dk dc blbdktl alk tus `cubkls9
bâr`cds ` cls lgls bmdktr`s cds dksdð`s, tr`ydknl
smf`k eàamcbdktd. ` tu vdrn`ndrl yl ` c` s`c`9 budstr` tu p`smñk plr
dstd dktrdkl9 ndbuístr`cds qud dstàs alk dccls dk
• Zmds plr eudr` nd c`s a`ndr`s, pukt`s nd cls a`n` rdpdtmamñk. ¡Dstl ds dc vdrn`ndrl ^HD _DZ
pmds cmfdr`bdktd hàm` eudr` DEEDA^ℯ dk àamñk!
• @onlbdk eudrtd p`r` prltdfdr tu zlk`
cubo`r • Ndg` tu o`rr` dk dc sudcl y `ð`nd pdsl
• Dcdv` dc pdahl y b`ktdkcl `hâ • Qàund c`s pmdrk`s, òrd t`cñk pukt`
• Ccdv` tus alnls ndc`ktd ndo`gl nd c` o`rr` y • ^dkdbls uk Qqu`t alk nmst`kam` Bàs
B às @bpcm`
ard` eudrz` dk dc trdk supdrmlr • Qmíkt`td alk c`s a`ndr`s bàs `tràs
• Qmíkt`td alk c`s a`ndr`s `tràs y ò`gl • Zdahl `ctl y ònlbdk eudrtd
• Dbpug` c`s rlnmcc`s hàm` ndc`ktd p`r` • Aíktr`td dk dc alktrlc dk a`n` rdpdtmamñk
àtmv`r cls auànrmadps
• C` Nmst`kam` bàs `bpcm` kls pdrbmtd uk`
• Dbpug` c`s rlnmcc`s hàm` dc adktrl ndc pmd b`ylr blvmcmn`n nd c` a`ndr`, cl qud ard` uk
p`r` àtmv`r pdredat`bdktd cls b÷saucls r`kfl bàs prleuknl
• O`g` c` a`ndr` gustl slord dc kmvdc nd c`s • Aíktr`td dk dbpug`r ndsnd c` p`rtd dxtdrk`
rlnmcc`s ‑
‑ ísd ds tu r`kfl ndc pmd `c o`g`r y suomr
• Qmdktd c` a`rf` dxaíktrma` • Bdkt`cmn`n eudrtd h`st` dc k`c
? QPT@^ NMQ^@KAM@ @BZCM@

MKEL_B@AMÑK ZTBZ
A@Z@ 0 / A@Z@ ?
Dc albplkdktd dxaíktrmal nd uk` alktràamñk h`
Dc elal dstà dk cls fc÷tdls y dk dk dbpugd ndblstr`nl tdkdr uk b`ylr dedatl dk dc trò`gl
vdrtma`c. Ttmcmz` ràpmn`bdktd tln`s c`s sdð`cds nd nd hmpdrtrl` l nds`rrlccl busauc`r. Dstl sd
`cmkdàmñk nd c` A`p` 0 p`r` qud tlnls dstík ndod ` uk` b`ylr tdksmñk busauc`r o`gl c` a`rf`
a` rf`
alktmfl. C`s sdð`cds nd c` A`p` ? dstàk nmsdð`n`s
p`r` `yun`r ` cls p`rtmamp`ktds ` `prlvdah`r qud pudnd àtmv`r bàs or`s busauc`rds. Dstd
bdglr ndc dktrdkl. Cl hàdbls bdglr`knl dstrís dxtr` t`bomík pudnd ùbdkt`r c` a`ktmn`n
nd bmarl-rltur`s (rltur` bmarlsañpma` nd tdgmnl
c` Dgdauamñk, alktrlc`knl
Dnuaàknlcds slord cl qudc`dstàk
Mktdksmn`n y y añbl
hàmdknl busauc`r) y, dk alksdaudkam`, fdkdr`r uk prladsl
ndodrâ`k sdktmrcl, `yunàknlcds ` alksdfumrcl. nd rdp`ràmñk bdglr`nl, qud kls `yund ` ard`r
bàs b÷saucl.
• @ord t`cñk pukt` ndsnd dc Qqu`t bdnml
• Dbpug` c`s rlnmcc`s hàm` eudr` p`r` àtmv`r
cls fc÷tdls
• C` a`ndr` o`g` h`st` dc kmvdc nd c`s rlnmcc`s ‑
‑
ísd ds tu r`kfl
• _lnmcc`s hàm` dc sdfuknl y tdradr ndnl ndc
pmd
• B`ktík uk` o`sd sñcmn` dk dc trdk supdrmlr
p`r` adktr`rtd dk cls fc÷tdls
• Kdadsmt`bls trò`g`r alk dc r`kfl albpcdtl
• C` a`rf` dxaíktrma` prlnuad cls bàxmbls
odkdemamls dk c` eudrz`
:1. ZDA^L_@C


KTDULQ y H@OM^T@CDQ7 O`rr` alk 0/1 nd tu Zrdss nd pdatlr`c7 Zdatlr`cds, trâadps y ndctlmnds
pdsl nd Qqu`ts Zushup7 Zdatlr`cds, ndctlmnds, trâadps, b÷saucls
Lpamñk7 ? nmsals bdnm`kls ndc alrd
ELAL NDC ^_@AI

Dksdð` omdk dc _mtbl y dc _dalrrmnl alk c` o`rr`
p`r` uk` dgdauamñk prdams` y trò`g`r c` eudrz`.
Aíktr`td dk dksdð`r c` Dgdauamñk alk ac`rmn`n
mkacuydknl lpamlkds, p`r` qud cls Zushups
a`bmk`knl dk dc stdp sd`k `ca`kzòcds p`r` tlnls.
:7:4 Mkstr / (Fumt`r) ?x8 Zrdp`r`r Z_DQQ ZDA^L_@C

:70> U0 / Bdt ` fmrc, hdr k`bd >x8 1/0 Z_DQQ ZDA^L_@C >x
:7?8 _dp / Olb ol
olb olb >x8 ?/? >x
0 :7>? Mkstr / (^rubpdts) 5x8 >/> 1x

07:? (Zucsmkf sykth bdclny) 8x8 ALBOMK@AMÑK Z_DQQ ZDA^L_@C (1?ats) ?x
>x 0/0 Z_DQQ ZDA^L_@C (05ats)
6x _DOL^DQ Z_DQQ ZDA^L_@C (05ats)
07?= Mkstr / (Clw ah`kt) ?x8 ^_@KQMAMÑK7 Zrdp`r`r ZTQHTZ

A@BMK@KNL DK Q^DZ ndtràs ndc stdp
0715 (Clw ah`kt + od`t) 0?x8 ZTQHTZ A@BMK@KNL DK Q^DZ A, Mz, A, N 1x
(1?ats)
0x 0/0 ZTQHTZ DK Q^DZ ADK^_L (>ats)
p`sl b`kl Mz eudr` ndc stdp (>ats)
0x 0/0 ZTQHTZ DK Q^DZ Mz (>ats)
p`sl b`kl Mz slord dc stdp ZTQHTZ DK
? Q^DZ ADK^_L (>ats)
p`sl b`kl N eudr` ndc stdp (>ats)
0x 0/0 ZTQHTZ DK Q^DZ N (>ats)
p`sl b`kl N slord dc stdp (>ats)
Lpamlkds7 _lnmcc`s adra` l cdgls, l slord pmds
?708 (^rubpdts) ?x8 ?/? ZTQHTZ DK Q^DZ ?x
?7?> (O up) ?x8 ^_@KQMAMÑK7 Zrdp`r`r Z_DQQ ZDA^L_@C
?71
7100 Mk
Mksstr / ((Zu
Zucs
csmk
mkf
f ssyk
ykth
th bdcl
bdclny 05x8 ALBOMK@AMÑK Z_DQQ ZDA^L_@C (1?ats)
ny)) 05x8 >x
17?5 Mkstr / (Clw ah`kt) 1>x8 _DZD^M_ QD_MD ?

1 _DATZD_@AMÑK7 sàunmr cls or`zls y rlt`r
hlborls, dstmr`r dc pdahl
:1. @KM^@ 47?5bmk

^ÍAKMA@ ] DKQDÐ@KW@ Z_DQQ ND ZDA^L_@C

• ^r`ksmamñk p`r` vlcvdr ` c` o`rr`
0 Z_DQQ ND ZDA^L_@C
A@Z@ 0 • B`kls sdp`r`n`s
Dksdð` ` tus `cubkls c` prdp`ràmñk nd c` Zlsmamñk • U`bls ` sdktmr cls Zushups ràpmn`bdktd
ndc Zrdss nd pdatlr`c p`r` trò`g`r alrrdat`bdktd. • _dolt` ò`gl, t`k ò`gl albl pudn`s
Ts` dc KD__
KD__ p`r`
p`r` dksdð`r dc _dalrrmnl y dc _mtbl alktrlc`rcl
y qud tus p`rtmamp`ktds trò`gdk alk uk` Dgdauamñk • Oclqud` dc alrd
alrrdat` y pudn`k sdfumr dc _mtbl alk íxmtl. Dk c`s • Kls dka`kt`k cls _doltds ‑ `sâ ard`bls
prmbdr`s e`sds nd c` sdaudkam` dksdð` alk ac`rmn`n tdksmñk bàxmb`
dc rmtbl
albl c`snd c` albomkàmñk
lpamlkds nd cls Zushups,
p`r` f`r`ktmz`r dc íxmtl. `sâ • Blcnd`bls y tlkmema`bls ràpmnl
• Dbpug` eudrtd, ousa` uk r`kfl fr`knd
Z_DQQ ND ZDA^L_@C • Dbpug` y tmr` nd c` o`rr`
• Qugdt` c` o`rr` alk c`s b`kls sdp`r`n`s
• Zmds ` c` `kahur` nd c`s a`ndr`s,
a `ndr`s, adra` ndc stdp 1 ZTQHTZ A@BMK@KNL DK DC Q^DZ / Z_DQQ
ND ZDA^L_@C
• O`rr` slord cls hlborls
A@Z@ ? / A@Z@ 1
• Hlborls cdgls nd c`s lrdg`s
×ctmb` sdrmd nd Zushups a`bmk`knl dk dc
• _dalrrmnl ‑ hàm` dc adktrl ndc pdahl stdp9 dc audrpl dbpmdz` ` sdktmr e`tmf` ràpmnl.
• Alktr`d dc ònlbdk, zlk` cubo`r hàm` dc stdp @kmb` ` tus `cubkls ` trò`g`r p`r` alksdfumr
• Alnls gustl o`gl c`s buðda`s rdpdtmamlkds nd a`cmn`n alk uk` oudk`
• Alnls hàm` c` supdremamd ndc stdp Dgdauamñk, mkndpdknmdktdbdktd nd su kmvdc…
`hlr` kdadsmt`ràk tu `yun`. _daudrn`, c` fdktd
• Q÷pdr cdktl p`r` qud dbpmdad c` emdst`
• Alktr`d dc pdahl p`r` dbpug`r c` o`rr` `rrmo` vmdkd
÷ctmblòclqud
dktrdk`r plr nmedrdktds
qudrdbls lerdadrr`zlkds. Dk dstd
uk` bdzac` nd
• > Qmbpcds, 6 _doltds ò`gl cdktls Alkdxmñk, Dnuaàmñk y Bltmvàmñk. ¼Puí v`s `
• Qmdktd y` c` mktdksmn`n hàdr p`r` qud smf`k dk dc dktrdkl h`st` dc k`c
• _`kfl nd ò`gl, hlborls ò`gl, alrd tdksl ndc trài<
? ZTQHTZ A@BMK@KNL DK DC Q^DZ / Z_DQQ • Qdfukn` rlkn` ‑ y` sòds ` nñknd v`bls

ND ZDA^L_@C • Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds
A@Z@ 0 / A@Z@ ? • Aumn` nd tus hlborls ‑ pdahl h`st` c` `ctur`
Dk dc sdfuknl oclqud albomk`bls Zushups ndc alnl au`knl o`g`bls ndc stdp
a`bmk`knl y Zrdss nd pdatlr`c. Ts` sdð`cds nd • Dc audrpl o`g` albl uk` ukmn`n eudrtd
Zlsmamñk y Dgdauamñk nd c` A`p` 0 p`r` dc Zushup • @atmv`bls dc alrd a`n` vdz qud sdp`r`bls
a`bmk`knl nd elrb` qud tlnls alklza`k c`s uk` b`kl
lpamlkds y añbl dgdaut`rc`s p`r` qud k`nmd sd
• Dktrdk`bls tlnl dc trdk supdrmlr
qudnd
`yun` ``tràs. Au`knl`vlcvdbls
tus `cubkls `c Zrdss
`prlvdah`r bdglrnd pdatlr`c,
a`n` • @sâ ds albl kls hàdbls bàs eudrtds
dgdramaml us`knl sdð`cds nd c` A`p` ? p`r` bdglr`r • Ulcvdbl
Ulcvdblss ` c` o`rr`
c` Dgdauamñk y ard`r bàs tdksmñk d mktdksmn`n. • C` ÷ctmb` sdrmd sdrà nur`9 c` e`tmf` dbpmdz` `
`p`rdadr
ZTQHTZ A@BMK@KNL DK DC Q^DZ • Qmfud ò`gl ‑ `hâ ds nlknd laurrdk cls
• Qmíkt`td, Zushups a`bmk`knl rdsuct`nls
• Dbpmdz` eàamc • B`ktík tu audrpl t`k eudrtd albl pudn`s
• B`kls sdp`r`n`s • Dbpug` ndsnd dc t`cñk nd c` b`kl
• 0 prdss dk dc adktrl, ndspuís a`bmk` `c c`nl • Cl ÷kmal qud tdkdbls qud hàdr ds ndg`r qud
ndrdahl c` b÷sma` kls ccdvd h`st` c` bdt`
• Zudnds àdra`r tus rlnmcc`s • Dbpug`r y tràamlk`r kls `yun` ` elrt`cdadr dc
• _`kfl7 pdahl h`st` dc kmvdc nd cls alnls trdk supdrmlr y prlvla` uk a`boml dk dc trdk
• Hly rdpdtmamlkds cmbpm`s, c`s qud pudn`s hàdr omdk supdrmlr
• B`ktík dc alrd àtmvl
• Dstòmcmn`n dxtr` àtmv`knl cls fc÷tdls y dc
alrd sm dstàs slord c`s pukt`s nd cls pmds
:1. @KM^@ 47?5bmk

MKEL_B@AMÑK ZTBZ
Cls _doltds ùbdkt`k c` tdksmñk bdaàkma`
`msc`knl y b`ktdkmdknl dc puktl nd rdsmstdkam`
bàxmb` (qud dk uk Zrdss dk dc stdp ds au`knl
cls alnls dstàk ` c` `ctur` ndc stdp). Dst` tdksmñk
dxtr` àdcdr` cls a`bomls rdcàmlk`nls alk
c` e`tmf` qud kdadsmt`bls qud laurr`k dk cls
b÷saucls qud trò`g`bls p`r` fdkdr`r cls dedatls
qud ousa`bls dk dc dktrdkl. Tk b`ylr kmvdc nd
eudrz` y bdglr`s dk dc nds`rrlccl busauc`r.
:>. DQZ@CN@


H@OM^T@CDQ7 O`rr` alk dc pdsl nd Zdatlr`c l bàs
bàs Zdsl budrtl / A`rf`n`7
A`rf`n`7 A`ndk` plstdrmlr ‑
KTDULQ7 O`rr` alk dc pdsl nd Zdatlr`c fc÷tdls, msqumltmom`cds, p`rtd o`g` y `ct` nd c`
Lpamñk7 ? nmsals bdnm`kls ` fr`knds dsp`cn`
_dbl smbpcd / ^mrñk `rrmo`7 Nlrs`c, b÷saucls nd
c` p`rtd `ct` nd c` dsp`cn` y ndctlmnds
ELAL NDC ^_@AI
Aíktr`td dk b`ktdkdr uk` ^íakma` eudrtd p`r`
àtmv`r c` a`ndk` `tcítma` dk c` p`rtd plstdrmlr ndc
audrpl p`r``tcítma`.
a`pàmn`n bdglr`r^rds
c` eudrz`,
rlkn`sc`p`r`
pltdkam` y c`
ard`r c` o`sd,
ùbdkt`r c` Mktdksmn`n y pdredaamlk`r.

:7:4 Mkstr / (Vhmrc) >x8 Zrdp`r`r ZDQL BTD_^L Zlsmamñk MKMAM@C
:7?? PA / ^ìd bd `w`y >x8 >/> ZDQL BTD_^L Zlsmamñk MKMAM@C ?x
:715 Mkstr / (Ddrmd strub) >x8 ?/? >x
0 :7>=
07:? (Hd`vy)
>x8
8x8
0/0 _DBL (8ats)
^_MZCD _DBL (05ats)
>x
>x
07?= bd `w`y
_dp / ^ìd bd >x8 0/0 ^M_ÑK @__MO@ 8x
07>? Mkstr / (Hd`vy) 8x8 0/0 A@_F@N@ (8ats) 8x
?7:= Mkstr / (Clw) 1²x8 _DATZD_@AMÑK

?7?0 (Ddrmd strub) >x8 ?/? ZDQL BTD_^L >x
?711 >x8 0/0 _DBL (8ats) >x
? ?7>6 (Hd`vy) 8x8 ^_MZCD _DBL (05ats) >x
1701 bd `w`y
_dp / ^ìd bd >x8 0/0 ^M_ÑK @__MO@ 8x
17?6 Mkstr / (Hd`vy) 8x8 0/0 A@_F@N@ (8ats) 8x
174> _dp / @ w```y 5x8 _DATZD_@AMÑK

>701 Mkstr / (Clw swmrc) 5x8 >/> ZDQL BTD_^L 1x
>71> (O up) >x8 0/0 _DBL (8ats) >x
1 >7>6
470>
(Hd`vy)
(Bdclny)
8x8
8x8
0/0 A@_F@N@ (8ats)
ZLVD_ Z_DQQ (05ats)
8x
>x
_DATZD_@AMÑK7 Qàunmr cls or`zls y pmdrk`s.
_DATZD_@AMÑK7
_lt`r dc trlkal. .
Mndktma` ` tus kudvls `cubkls y nmcds qud

pudndk b`rah`rsd sm qumdrdk.
:>. @@_DK@ 47>4bmk

^ÍAKMA@ ] DKQDÐ@KW@ ? ZDQL BTD_^L / _DBL QMBZCD / ^M_ÑK

@__MO@ /A@_F@N@
0 ZDQL BTD_^L / _DBL QMBZCD / ^M_ÑK
@__MO@ /A@_F@N@ A@Z@ ?
Dk dstd oclqud tr`t`bls nd ard`r mktdksmn`n.
A@Z@ 0 Aíktr`td dk c` A`p` ? nd dksdð`kz`, ndspuís
Dksdð` añbl dgdaut`r tlnls cls blvmbmdktls nd ndg` dspàml p`r` qud cls p`rtmamp`ktds dxpclrdk
dstd oclqud us`knl sdð`cds ac`r`s nd prdp`ràmñk su prlpm` Dgdauamñk. Dxpcâa`cds cls odkdemamls nd
nd c` Zlsmamñk y c` Dgdauamñk. Dstl kls `yun` cls blvmbmdktls ‑ ¡dc ZL_PTÍ!
` ard`r uk` oudk` ^íakma`
^íakma` nd cdv`kt`bmdktl
p`r` dbpdz`r dc trài alk eudrz`. Nm sñcl cl qud
kdadsmtds ndamr p`r` qud dsauahdk dc bdks`gd, ZDQL BTD_^L
plrqud dc trài ds ràpmnl. • H`z uk rdp`sl ràpmnl, c`s a`ndr`s v`k `tràs
• C` o`rr` rlz` cls buscls
ZDQL BTD_^L • Dc alrd dstà àtmvl
• Zlsmamñk MKMAM@C p`r`
p`r` dkalktr`r uk` plstur` eudrtd • Dsaàpuc`s hàm` ò`gl y hàm` ndktrl
• Alnls `tràs p`r` uk` fr`k àtmvàmñk dsa`puc`r
• Zdsl budrtl cdktl _DBL QMBZCD
• Mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s • Dbpug` ndsnd c`s pmdrk`s y tmr` eudrtd nd c`
• @onlbdk eudrtd y pdahl `ctl o`rr`
• O`rr` hàm` c` p`rtd supdrmlr nd c`s rlnmcc`s • Mb`fmk` qud `cfumdk mktdkt`r` tmr`r nd c` o`rr`
• ^mr` nd c` o`rr` hàm` c`s pmdrk`s p`r` àtmv`r c` ò`gl
p`rtd `ct` nd c` dsp`cn` ndsnd
n dsnd c` prmbdr` sdrmd • _dsmstd, cuah` alktr` dccl
• Dbpug` ndsnd c`s pmdrk`s y tmr` eudrtd us`knl
_DBL QMBZCD • c` dsp`cn` sdktmr añbl c` a`rf`
Ndodrâ`bls a` rf` prlnuad
• Mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s e`tmf` dk dc adktrl nd c` dsp`cn`
• Ecdxmlk` c`s rlnmcc`s
• O`rr` hàm` c`s rlnmcc`s, lbocmfl, rlnmcc`s y suod
^M_ÑK @__MO@
• Dbpug` ndsnd dc t`cñk `c suomr p`r` rdacut`r
cls fc÷tdls y cls msqumltmom`cds • U`bls ` adktr`rkls dk cls b÷saucls qud
fdkdr`k dc dbpugd vdrtma`c
• Alnls hàm` ndktrl y hàm` `tràs
• Dbpug` bàs ndsnd c`s a`ndr`s y cls fc÷tdls
• Zdahl `ctl
• O`romcc` ndktrl, bmr`n` ` ukls ? bdtrls
A@_F@N@
• Dcdv` dc pdahl y alktr`d dc ònlbdk
• @atmv`bls dc adktrl nd c` dsp`cn` dk c`
• Alktr`d dktrd c`s dsaàpuc`s mkacmkàmñk nd a`ndr`
• @cmkdàmñk eudrtd `c mkacmk`rtd • Z`rtd `ct` nd c` dsp`cn` dk dc ^mrñk `rrmo`
^M_ÑK @__MO@ •• Blvmbmdktl dxpclsmvltlnl,

Au`knl cl gukt`bls dk dcdxpclt`bls
Zrdss dk a`n`
• B`ktík c` o`rr` adra` ndc audrpl uk` nd c`s rdpdtmamlkds
• C` o`rr` suod h`st` ndo`gl ndc pdahl
• Dcdv` cls t`clkds, alktr`d cls fc÷tdls
• Dbpug` c`s a`ndr`s ndc`ktd y `rrmo`
A@_F@N@
• A`rf`n`
• _dalfd c` o`rr` ndc`ktd nd c` ac`vâauc`
• Alktr`d dc alrd dk dc Zrdss
• B`ktík c` o`rr` adra` ndc audrpl
• Dk dc prdss `rrmo` alnls ndc`ktd nd c` a`r`
• A`ndr`s `tràs `c rdalfdr c` o`rr` `c suomr y
`c o`g`r
:>. @@_DK@ 47>4bmk

^ÍAKMA@ ] DKQDÐ@KW@
1 ZDQL BTD_^L / _DBL QMBZCD / ^M_ÑK
@__MO@ /A@_F@N@ / ZLVD_ Z_DQQ
A@Z@ 0 / A@Z@ ? / A@Z@ 1
×ctmbl oclqud9 ds dc blbdktl nd qud tus
p`rtmamp`ktds pdredaamlkdk cls blvmbmdktls. Dk
dstd oclqud, kudstr` dxpclsmñk emk`c ds dc Zlwdr
Zrdss. Alkdat` y Bltmv` ` tus p`rtmamp`ktds
` ousa`r sus rdsuct`nls ndc dktrdkl. ¼Añbl
v`s ` hàdr qudh`st`
dktrdk`bmdktl tlnlsdcsmf`k
emk`c<dk c` zlk`dktrdk`knl
Dst`bls nd
guktls ‑ budstr` tu p`smñk plr dc
dc dktrdkl smdknl
uk dgdbpcl eâsmal fdkumkl nd añbl dktrdk`r alk
b÷sma`.
• _dalcla` tu audrpl
• Zmdks` dk dst` ÷ctmb` sdrmd albl uk`
lplrtukmn`n ‑ p`r` bdglr`r c` eudrz` y tdkdr
ds` sdksàmñk mkardâocd dk dc audrpl
• Guktls v`bls h`st` dc emk`c
• @fàrr`td ` ds` sdksàmñk, c` Mktdksmn`n, c`
Bltmvàmñk
• @prlvdah` c` lplrtukmn`n9 `fàrr`td ` dccl y
• smíktdtd lrfucclsl
Zlwdr Zrdss ‑ dbpug` ndsnd c`s pmdrk`s
• Alktr`d dc ònlbdk, dcdv` dc pdahl
• Alnls cmfdr`bdktd plr ndc`ktd
• Eudrz` dk c`s pmdrk`s h`st` dc emk`c
MKEL_B@AMÑK ZTBZ
Bdglr`r c` a`pàmn`n nd kudstrl dbpugd vdrtma`c
kls pdrbmtd blvdrkls nd elrb` sdfur` dk
kudstrl nâ` ` nâ`. @c bdglr`r kudstr` a`pàmn`n
p`r` dcdv`r y dbpug`r logdtls cdgls ndc sudcl,
kudstrls b÷saucls sd àtmv`k y sd prdp`r`k p`r`
hàdr cl qud hàdbls dk kudstrl nâ` ` nâ`. @ dstl
ds ` cl qud cc`b`bls tkdss eukamlk`c.
:4. ^_ÂADZQ


KTDULQ y H@OM^T@CDQ7 0nmsal cmfdrl ` pds`nl Dxtdksmñk nd trâadps7 ^râadps
Zushup nd trâadps7 ^râadps, ndctlmnds `ktdrmlr y
pdatlr`cds
ELAL NDC ^_@AI ^òc` rlt`nlr`7 _datl ònlbmk`c, locmauls y
Dstd trài sd o`s` dk `msc`bmdktl d mktdfràmñk. drdatlrds nd c` alcubk`
Aíktr`td dk c` tíakma` nd tus p`rtmamp`ktds p`r`
`yun`rcds ` albprdkndr auàc ds dc kmvdc `ndau`nl
p`r` dccls. C`s sdð`cds prdvm`s slk dsdkam`cds
p`r` su íxmtl y nmserutd. Budstr` tu p`smñk plr c`
b÷sma` y dc blvmbmdktl.
:7:4 Mkstr / (Fumt`r) ?x8 Zrdp`r`r DX^DKQMÑK

ND ^_ÂADZQ ND _LNMCC@Q
:70? U0 / M a`ccdn mt oài >x8 >/> DX^DKQMÑK ND ^_ÂADZQ ND _LNMCC@Q ?x
:7?1 Frlwk b`k t`cimkf >x8 ? /? >x
:711 Or / \ Ah`bp`fkd >x8 0/0/? >x
:7>> A / A`cc b
bdd 8x8 >x _DOL^DQ DX^DKQMÑK ND ^_ÂADZQ ND
_LNMCC@Q (05ats) >x
07:4 _de / @yd `yd \ >x8 ^_@KQMAMÑK7 Zrdp`r`r ZTQHTZ ND ^_ÂADZQ dk dc
0 sudcl
0705 Lhhhh 8x8 ALBOMK@AMÑK 0 Mz (05ats) >x
0x ?/? ZTQHTZ ND ^_ÂADZQ (8ats)
0x ?/? ^@OC@ _L^@NL_@ Mz (8ats)
0718
0718 Or / \ Ah`b
Ah`bp`
p`fk
fkdd >x
>x88 HLUD_
Ts`r ÷ct. 8ats p`r` Zrdp`r`r ZTQHTZ ND ^_ÂADZQ
07>8 A / A`cc b
bdd 8x8 ALBOMK@AMÑK ? Mz (05ats) >x
?x 0/0 ZTQHTZ ND ^_ÂADZQ (8ats)
0x ?/? ^@OC@ _L^@NL_@ Mz (8ats)
?70: Mkstr / (Fumt`r) >x8 ?/? ZTQHTZ ND ^_ÂADZQ >x
?7?: Mkstr / (Clw) ²x8 _DATZD_@AMÑK

? ?7?? Mkstr / (Fumt`r) 4:x8 _DZD^M_ QD_MD0 alk dc c`nl N
_DATZD_@AMÑK7 sàunmr or`zls, dstmr`r trâadps
_DATZD_@AMÑK7
:4. BLK^D_L (A@CC BD O] ]LT_ K@BD) >71=bmk

^ÍAKMA@ ] DKQDÐ@KW@ ? DX^DKQMÑK ND ^_ÂADZQ ND _LNMCC@Q /

ALBOMK@AMÑK ZTQHTZ ND ^_ÂADZQ, ^@OC@
0 DX^DKQMÑK ND ^_ÂADZQ ND _LNMCC@Q / _L^@NL_@
ALBOMK@AMÑK ZTQHTZ ND ^_ÂADZQ, ^ ^@OC@
@OC@ A@Z@ ? / A@Z@ 1
_L^@NL_@
A@Z@ 0
_dpdtmbls nd kudvl tlnls cls dgdramamls
adktràknlkls dk rdelrz`r ràpmn`bdktd cls
Qd nmvmnd dk nls bmt`nds. Dk c` prmbdr` bmt`n kls rdalrrmnls y c`s lpamlkds. Ndspuís dbpmdz` `
adktr`bls dk dksdð`r c` Zlsmamñk y c` Dgdauamñk nds``r ` cls p`rtmamp`ktds utmcmz`knl sdð`cds
adktràknlkls dk dc _dalrrmnl y dc _mtbl nd c` nd c`s A`p`s ? y 1 qud cds `yundk ` bdglr`r su
Dxtdksmñk nd trâadps, cls Zushups y c` ^òc` rlt`nlr`.
Ttmcmz` sdð`cds nd uk` dk uk`, ndg`knl dspàml p`r` tíakma` y cds bltmvdk ` ccdf`r h`st` dc k`c.
qud tus p`rtmamp`ktds dsauahdk a`n` uk` nd dcc`s y
albprdkn`k c` Dgdauamñk ndc dgdramaml. • Cls trâadps slk cls b÷saucls nd c` nmvdrsmñk
• @c ccdv`r cls alnls hàm` ndktrl p`r` `msc`r kls
DX^DKQMÑK ND ^_ÂADZQ ND _LNMCC@Q hàdbls bàs eudrtds
• @ply` c`s rlnmcc`s, plsmamñk nd rlnmcc`s • ¼Qmfuds trò`g`knl alk dc r`kfl albpcdtl<
• _lnmcc`s sdp`r`n`s, `ply` c` pukt` nd cls c ls pmds • Ndg` dc nmsal, ÷ctmb` sdrmd nd Zushups
• Alktr`d cls fc÷tdls • Dsaàpuc`s ò`gl y `tràs
• Nmsal slord c` aòdz` • _lt` hàm` dc c`nl mzqumdrnl
• @onlbdk eudrtd, pdahl `ctl • ¼Dstàs dbpdz`knl ` sdktmr dc pdccmzal y dc `rnlr
dk tus b÷saucls<
• Hlborls `tràs y ò`gl
• O`g` `c Hlvdr
• Nmsal hàm` c` kua`
• Alktr` dc alrd y c`s a`ndr`s p`r` dstòmcmz`r
• Dxtdksmñk albpcdt` `rrmo`
• Ccdv` cls alnls hàm` ndktrl p`r` àtmv`r cls trâadps • slord
Kl mbplrt` alk quí
c`s rlnmcc`s l c`skmvdc dstís
pukt`s trò`g`knl,
‑ sñcl `sdf÷r`td
nd sdktmrcl
ALBOMK@AMÑK ZTQHTZ ND ^_ÂADZQ, ^ ^@OC@
@OC@
_L^@NL_@ MKEL_B@AMÑK ZTBZ
• O`g` dc nmsal, prdp`r` c` albomkàmñk nd Adktr`rkls dk blvdr dc audrpl dk ukmn`n
Zushup nd trâadps dk c` ^òc` rlt`nlr` kls `yun` ` dktrdk`r cls
• B`kls ` c` `kahur` nd cls hlborls dstòmcmz`nlrds nd kudstrl alrd p`r` prltdfdrkls
• Zushup ?/? y rlt` hàm` dc c`nl ndrdahl nur`ktd cls blvmbmdktls nd rltàmñk. Qm
• Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds9 dcmfd pdrbmtmbls qud kudstr` pdcvms rltd nd elrb`
cl bàs `ndau`nl p`r` tm mkndpdknmdktd alk rdspdatl ` kudstrl dstdrkñk
plndbls ùbdkt`r dc rmdsfl nd dstrís dk cls
• Alktr`d eudrtd dc alrd p`r` qud tu audrpl nmsals y prlvla`r cdsmlkds.
sd budv` dk ukmn`n dk c` ^òc` rlt`nlr`
• Zdahl h`st` c` `ctur` nd cls alnls dk dc Zushup
• O`g` h`st` dc Hlvdr
• Alktr`d dc ònlbdk, dsp`cn` c`rf` y rdat`
• ? Zushups ràpmnls y smbpcds dst` vdz
• Alnls hàm` c`s alstmcc`s
• B`kls o`gl cls hlborls `c rlt`r
• Qdp`r` c` a`ndr` nd ò`gl ndc sudcl
:5. OÂADZQ

Klt`7 Dstd trài alktmdkd alktdkmnl

a lktdkmnl dxpcâamtl. Zudnds utmcmz`r c` a`kamñk `ctdrk`tmv` dk su cuf`r
cuf`r..
Zlr e`vlr, us` FMBBD ^H@^ alk
alk c` bmsb` alrdlfrèâ`.

? nmsals cmfdrls ` pds`nls Aurc nd oâadps7 Oâadps
Lpamñk7 O`rr` alk dc pdsl ndc A`cdkt`bmdktl l _dbl nd oâadps7 Oâadps, p`rtd bdnm` y `ct` nd c`
uk plal bàs dsp`cn`
ELAL NDC ^_@AI

Dksdð` alk ac`rmn`n dc _mtbl p`r` qud tus
p`rtmamp`ktds alkdatdk alk dc dstmcl busma`c.
Aíktr`td dk c` Dgdauamñk ndc Aurc nd oâadps p`r`
ard`r tdksmñk y `msc`bmdktl.
:7:4 Mkstr / (Dcdatrma fumt`r) >x8 Zrdp`r`r AT_C ND OÂADZQ ALK NMQAL
Zlsmamñk MKMAM@C
]d`h lkd-twl ddi`
:706 U0 / ]d`h 8x8 ALBOMK@AMÑK 0 (05ats) Zlsmamñk MKMAM@C >x
0x 0/0 AT_C ND OÂADZQ @C^D_KL
@C^D_KL ALK
NMQAL Mz, N (8ats)
0x ?/? AT_C ND OÂADZQ ALK NMQAL (8ats)
Lpamñk alk o`rr`7
0 ?x 0/0 AT_C ND OÂADZQ (8ats)
0x ?/? AT_C ND OÂADZQ (8ats)
:7>0 A / Vh`t ylu w`kt 5x8 0/0/? AT_C ND OÂADZQ ALK NMQAL 5x
:748 Mkstr / (Hd`vy sykth) 8x8 ALBOMK@AMÑK ? (05ats) >x
?x 0/0 AT_C ND OÂADZQ ALK NMQAL (8ats)
0x 0/0 _DBL ND OÂADZQ ALK NMQAL
(8ats)

07?? U? / ]d`h 8x8 ALBOMK@AMÑK 0 (05ats) Zlsmamñk MKMAM@C >x
07>5 A / Vh`t ylu w`kt 8x8 0/0/? AT_C ND OÂADZQ ALK NMQAL 8x
?
?7:= Mkstr / (Hd`vy sykth) 8x8 ALBOMK@AMÑK ? (05ats) >x
?711 U1 / \ ]lur
]lur oly flt ` 8x8 >x _DOL^DQ AT_C OÂADZQ DK BDNML >x
_DAL__MNL ALK NMQAL (05ats)
?746 Mkstr / (Dcdatrma fumt`r) >x8 >/> AT_C ND OÂADZQ ALK NMQAL ?x
1 17:8 Mkstr / (Clw)

170: U> / ]d`h
²x8 @FT@K^@_
15x8 _DZD^M_ QD_MD ?
_DATZD_@AMÑK7 Qàunmr cls or`zls, dstmr`r cls
_DATZD_@AMÑK7
oâadps
:5. N@BK _MFH^ Z^. ? >74=bmk

^ÍAKMA@ ] DKQDÐ@KW@ MKEL_B@AMÑK ZTBZ

Cls b÷saucls smkdrfmst`s slk uk dcdbdktl
0 ALBOMK@AMÑK AT_C ND OÂADZQ ALK
NMQAL, _DBL ND OÂADZQ ALK NMQAL mbplrt`ktd dk dc dktrdk`bmdktl nd eudrz`. Qlk
cls b÷saucls qud `smstdk l `yun`k p`r` qud
A@Z@ 0 cls b÷saucls qud dgdradk prmkamp`cbdktd dc
Ts` sdð`cds nd Zlsmamñk y Dgdauamñk nd c` A`p` blvmbmdktl h`f`k su trò`gl nd elrb` sdfur`
0 p`r` qud tus p`rtmamp`ktds sd budv`k alk uk y dedatmv`. Cls smkdrfmst`s nd dstd trài mkacuydk
oudk _mtbl y _`kfl, utmcmz`knl cls nmsals p`r` cls b÷saucls dstòmcmz`nlrds nd c` p`rtd `ct` nd c`
alkdat`r alk dc dstmcl y c` eudrz` nd c` a`kamñk. dsp`cn` y cls hlborls. Cls _dbls nd oâadps kls
`yun`k ` rdàtmv`r dstls smkdrfmst`s, bdglr`knl
• Zlsmamñk MKMAM@C kudstr` a`pàmn`n p`r` rd`cmz`r cls Aurcs.
• @onlbdk eudrtd, pdahl `ctl, hlborls `tràs
• O`g` c`s dsaàpuc`s hàm` c`s alstmcc`s nd `tràs
• @ctdrk` dc Aurc ‑ sm dstàs alk c` o`rr`, h`z
Qmbpcds albpcdt`s
• C` o`rr` p`r` ndc`ktd nd cls hlborls y o`g`
hàm` cls buscls
• Alnl ndo`gl ndc hlborl p`r` p`r` dbpdz`r ` `msc`r
• _`kfl albpcdtl dk dc Aurc
• ? Qmbpcds y _dbl nd oâadps
• _lnmcc`s, alstmcc`s, rlnmcc`s y suod
? ALBOMK@AMÑK
NMQAL, AT_C NDALK
_DBL ND OÂADZQ OÂADZQ ALK
NMQAL
A@Z@ ?
Ts` sdð`cds nd c` A`p` ? p`r` `yun`r ` tus
`cubkls ` blvdrsd alk uk` bdglr `cmkdàmñk,
ard`knl prdamsmñk nd blvmbmdktl. Au`knl kls
adktr`bls dk c` o`sd nd c` plsmamñk ndc audrpl y
c` `cmkdàmñk nd cls alnls, b`ktdkdbls c` a`rf`
dk cls b÷saucls `ndau`nls y ard`bls uk` o`sd
eudrtd ndsnd c` qud rd`cmz`r uk dktrdkl dedatmvl.

• @hlr` dbpmdz` ` ùbdkt`r c` tdksmñk
• B`ktík c`s p`cb`s hàm` `rrmo` `c rdb`r
• > Aurcs dk c` bmt`n ndc rdalrrmnl
•• ?ab plrdxtdkndr
Mktdkt` dkamb` y tus
?abor`zls
plr ndo`gl
p`r` nd c` hlrmzlkt`c
trò`g`r alk
dc r`kfl albpcdtl
• Dbpmdz` ` sdktmr añbl ùbdkt` c` mktdksmn`n
1 ALBOMK@AMÑK AT_C ND OÂADZQ ALK

NMQAL, _DBL ND OÂADZQ ALK NMQAL
A@Z@ 1
×ctmbl oclqud7 c` slorda`rf` busauc`r dstà
ùbdkt`knl y tus p`rtmamp`ktds kdadsmt`ràk qud
cds bltmvds h`st` dc k`c. ¼Añbl v`s ` ccdv`r ` tus
`cubkls h`st` c` bdt`<
• ×ctmb` rlkn`, albprudo` tu plstur`

• Tk`s `cdfrds dknlremk`s `c emk`c ndc trài
• Alktr`d bàs eudrtd tus oâadps
• Pudn`k ?: sdfuknls
• ]` sòíms dc tr`tl, dqumpl ‑ dc qud ccdfud h`st`
dc emk`c f`k`
:6. CTKFDQ


0 nmsal cmfdrl ` bdnm`kl y o`rr` alk dc pdsl ndc Cukfd7 Fc÷tdls y auànrmadps
A`cdkt`bmdktl l bàs
Lpamñk7 Zdsl alrplr`c
ELAL NDC ^_@AI

Aíktr`td dk dksdð`r c` `cmkdàmñk ndc Cukfd p`r`
`yun`r ` tus p`rtmamp`ktds ` dstòcdadr uk` oudk`
^íakma` p`r`
rdsuct`nls ùbdkt`r
ndsnd c` mktdksmn`n
dc mkmaml y alksdfumr
ndc trài. Dnua` ` tus
p`rtmamp`ktds p`r` qud bdglrdk c` dstòmcmz`n
nd sus fc÷tdls y trò`gdk su eudrz` nd elrb`
nmkàbma`. @kâb`cds y ndsèâ`cds ` utmcmz`r c` o`rr`
p`r` dc ÷ctmbl oclqud nd Qqu`ts y Cukfds.

:7:4 Mkstr / (Nrubs) >x8 Zrdp`r`r CTKFD ALK NMQAL Mz
:7?: _de / (Ah`kt) >x8 ?/? CTKFD ALK NMQAL Mz >x
Nmsal dk b`kl N, pmdrk` N `tràs
0 :714 (Ah`kt)
:7
:744: Mk
Mkst
strr / (H
(Hd`
d`vy
vy nru
nrubs
>x8
bs)) 0?x8
0/0/?
?x8 ALBOMK
ALBOMK@AMÑK
@AMÑK CTKFD Z@QL @^_ÀQ 0 Mz (8ats)
>x
0?x
?x _DOL^DQ
p`sl CTKFD
pmd N ndc`ktd ALK NMQAL Mz (>ats)
(?ats)
p`sl pmd N `tràs (?ats)
0714 Mkstr / (Clw od`t) >x8 ^_@KQMAMÑK7 nmsal dk b`kl Mz, prdp`r`r CTKFD ALK
NMQAL N
074: _de / (Ah`kt) >x8 ?/? CTKFD ALK NMQAL N >x
Nmsal dk b`kl Mz, pmdrk` Mz `tràs
? ?7:4 (Ah`kt)
?7
?7??: Mk
Mkst
strr / (H
(Hd`
d`vy
vy nru
nrubs
>x8 0/0/?
?x8 ALBOMK
bs)) 0?x8 ALBOMK@AMÑK
@AMÑK CTKFD Z@QL @^_ÀQ 0 N (8ats)
>x
0?x
?x _DOL^DQ CTKFD ALK NMQAL N (>ats)
p`sl pmd Mz ndc`ktd (?ats)
p`sl pmd Mz `tràs (?ats)
17:4 _de / (Ah`kt) >x8 ^_@KQMAMÑK7 Zrdp`r`r o`rr` QPT@^ Nmst`kam` BDNM@

17?: (Ah`kt) 0?x8 ALBOMK@AMÑK QPT@
QPT@^/CTKFD
^/CTKFD (1?ats) 1x
1x _DOL^DQ QPT@^ Nmst`kam` BDNM@ (8ats)
0x 0/0/0/0 Z@QL @^_ÀQ @ CTKFD Mz (8ats)
1 1x _DOL^DQ QPT@^ Nmst`kam` BDNM@ (8ats)

0x 0/0/0/0 Z@QL @^_ÀQ @ CTKFD N (8ats)
>7
>7::4 Mk
Mkst
strr / (H
(Hd`
d`vy
vy nru
nrubs 5x8 ALBOMK
bs)) 05x8 ALBOMK@AMÑK
@AMÑK CTKFD Z@QL @^_ÀQ ? (5>ats) ?x
8x 0/0 Z@QL @^_ÀQ @ CTKFD Mz (1?ats)
8x 0/0 Z@QL @^_ÀQ @ CTKFD N (1?ats)
47:4 Mkstr / (Nrubs) >x8 05x _DOL^DQ QPT@^ Nmst`kam` @BZCM@ 0x
_DATZD_@AMÑK7 Qàunmr pmdrk`s. Dstmr`r auànrmadps.
_DATZD_@AMÑK7
:6. ELCCLV BD 47??bmk

^ÍAKMA@ ] DKQDÐ@KW@ 1 ALBOMK@AMÑK QPT@^ / CTKFD

A@Z@ 0 / A@Z@ ? / A@Z@ 1
0 CTKFD ALK NMQAL
A@Z@ 0
Dk dc Oclqud 1 trò`g`bls alk Qqu`ts y
Cukfds alk o`rr`s. Albl cls p`rtmamp`ktds
Ts` sdð`cds smbpcds p`r` dksdð`r c` Zlsmamñk y c` dst`ràk dbpdz`knl ` sdktmr e`tmf`, `y÷n`cds `
Dgdauamñk nd cls Cukfds. Aíktr`td dk us`r sdð`cds albprlbdtdrsd h`st` dc emk`c alk sdð`cds nd
prdvm`s p`r` qud tlnls tdkf`k íxmtl. Albl bltmvàmñk nd c` A`p` 1 qud cds dnuqudk slord
cls Cukfds sd vudcvdk bàs nmkàbmals, aíktr`td cls odkdemamls nd dstd tmpl nd dktrdk`bmdktl ¡y
dk c` clkfmtun y c` `cmkdàmñk nd c` z`ka`n` alkdatdk alk su audrpl!
p`r` `sdfur`rtd nd rdp`rtmr c` a`rf` dk c`s nls
pmdrk`s. Dstl td `yun`rà ` rdnuamr dc dstrís dk c` • Ndg` dc nmsal
`rtmaucàmñk nd c` rlnmcc` nd ndc`ktd.
• Qugdt` tu nmsal • Ecdxmlk` c`s rlnmcc`s y sugdt` c` o`rr`
• Z`sl `bpcml `tràs • Alcña`c` dk c` p`rtd `ct` nd c` dsp`cn`
• Alktr`d dc ònlbdk y dcdv` dc pdahl • Dstòcdadr plsmamñk nd Qqu`t nmst`kam` bdnm`
• A`ndr`s y hlborls `cmkd`nls `c erdktd • Qqu`t ^rmpcd rdoltd
• _lnmcc` nd `tràs hàm` dc sudcl • A`ndr`s `tràs y ò`gl
• _lnmcc` nd ndc`ktd hàm` eudr` • Zdahl `ctl, ònlbdk eudrtd
• Buscl nd ndc`ktd p`r`cdcl `c sudcl • A`ndr`s y rlnmcc`s ` =: fr`nls
• ? _doltds y gukt` dc pmd • Nd pmd, Cukfd pmdrk` mzqumdrn`
• @hlr` ndodrâ`s sdktmr añbl sd àtmv`k cls b÷saucls • Dstòmcmz` dc trdk supdrmlr
• Qmdktd c` eudrz` nmkàbma` dk c`s pmdrk`s
? CTKFD ALK NMQAL • A`ndr`s `tràs y ò`gl dk dc Qqu`t
A@Z@ ? / A@Z@ 1 • Zdahl `ctl y ònlbdk eudrtd
Dk dc Oclqud ? rdpdtmbls dc Oclqud 0 pdrl alk • Ts`r dstl albl uk` hdrr`bmdkt` p`r` ard`r c`
c` ltr` pmdrk`. Lerdadr elal nd dksdð`kz` nd c` bàxmb` e`tmf` dk c`s pmdrk`s y àtmv`r c`s vâ`s
A`p` ? `yun` ` cls p`rtmamp`ktds ` pdrb`kdadr `k`drñoma`s
dk dc dktrdkl, dspdam`cbdktd au`knl `p`rdad c` • U`bls ` pdrb`kdadr slord uk` pmdrk`
e`tmf`. A`pt` su `tdkamñk y tr`ksbmtd tu bdks`gd, • Cukfds nmkàbmals
Dnuaàknlcls nd uk` elrb` qud td rdsuctd
ùtíktma`. Au`knl Dnua`s y Bltmv`s, cl bàs • ^la` alk dc pmd guktl `c t`cñk nd `tràs
mbplrt`ktd ds qud hàds qud tus p`rtmamp`ktds • Qmfud n`knl uk p`sl `bpcml
alkdatdk alk sus audrpls. Albprudo` su kmvdc • Zdsl rdp`rtmnl dk c`s nls pmdrk`s p`r` bdglr`r
nd `prdknmz`gd hàmíknlcds prdfukt`s, nd elrb` c` eudrz`
qud tu alkdxmñk alk dccls sd` bàs prleukn` y dsl
cds `yund ` subdrfmrsd dk c` dxpdrmdkam`. • Zdahl dcdv`nl
• Au`knl pdrb`kdadbls ò`gl dst`bls
àtmv`knl c` pmdrk` nd ndc`ktd
• N` p`sl `bpcml `tràs
• @cmkd` tus a`ndr`s hàm` dc erdktd • _doltds
tdrbmk`r dk Qqu`ts dk plsmamñk `bpcm` p`r`
• _dstòcdad tu plstur` • ^r`kselrb` c` rdsmstdkam` dk rdsmcmdkam`
• Uudcvd ` dqumcmor`r tu pdsl dk c`s nls pmdrk`s
• Ttmcmz`bls dc nmsal p`r` dstmbuc`r dc fc÷tdl MKEL_B@AMÑK ZTBZ
bdnml
^lnls sòdbls qud cls Cukfds slk uk fr`k
• Alktr`d `bols fc÷tdls dgdramaml eukamlk`c. Dktrdk`k kudstrls b÷saucls
• Dbpug` ndsnd dc sudcl p`r` c`s àtmvmn`nds qud ndodbls rd`cmz`r dk dc
• Dstòmcmz` ndsnd dc auànrmadps nd ndc`ktd nâ` ` nâ`. Dk dstd trài, dstd dedatl sd pltdkam`
• ¼Qmdktds dc eudfl dk tus pmdrk`s< alk uk sñcl nmsal. Dsl v`râ` kudstrl adktrl nd
fr`vdn`n, cl qud smfkma` qud dc fc÷tdl bdnml
• _deudrz` dc dbpugd vdrtma`c dk c` pmdrk` nd alktr`rml tmdkd qud trò`g`r bàs nurl p`r`
ndc`ktd y c` pltdkam` hlrmzlkt`c dk c` pmdrk` nd b`ktdkdr kudstr` `cmkdàmñk. Dstd tmpl nd dktrdkl
`tràs
kls `yun` ` b`ktdkdr kudstr`s rlnmcc`s sdfur`s
• Dstls slk tlnls cls b÷saucls qud kdadsmt`bls
p`r` a`bmk`r y alrrdr dk dc nâ` ` nâ` au`knl alrrdbls, cdv`kt`bls pdsl l suombls
dsa`cdr`s.
:8. HLBO_LQ


? nmsals cmfdrls y o`rr` alk dc pdsl ndc ^rò`gl alk o`rr`7 Ndctlmnds y tr`pdaml
A`cdkt`bmdktl l uk plal bàs ^rò`gl alk nmsal7 Ndctlmnds, tr`pdaml, b÷saucls
Lpamñk7 ? nmsals bdnm`kls nd c` p`rtd `ct` nd c`
c ` dsp`cn`, ndctlmnds plstdrmlr
ELAL NDC ^_@AI

Dksdð` alk ac`rmn`n c` Zlsmamñk y c` Dgdauamñk
p`r` qud cls p`rtmamp`ktds dgdautdk cls
blvmbmdktls
tdksmñk dk clsalk prdamsmñk
b÷saucls y b`ktdkf`k
ndsd`nls c` tlnl
nur`ktd
dc trài. Dnua` y ndsèâ` ` tus p`rtmamp`ktds dk dc
blvmbmdktl kudvl ‑ _doltd dk Alor` alk nmsal ‑
p`r` elrt`cdadr cls hlborls.

:7:4 Mkstr / (Vhmrc) >x8 Zrdp`r`r _DBL UD_^MA@C ALK O@__@ Zlsmamñk
MKMAM@C
:708 U0 / \ Nmn ylu eddc 8x8 >/> _DBL UD_^MA@C ALK O@__@ Zlsmamñk >x
MKMAM@C
:7>> \ @kn wd `cc 8x8 ? /? 8x
Ts`r ÷ct. >ats p`r` ^_@KQMAMÑK ` Z_DQQ ND
HLBO_LQ
0 07:=
07??
Mkstr / (Ac`p)
(Ddrmd sykth)
>x8
8x8
?/? Z_DQQ ND HLBO_LQ
ALBOMK@AMÑK Z_DQQ ND HLBO_LQ (05ats)
>x
>x
?x 0/0 Z_DQQ ND HLBO_LQ (8ats)
0x 0/0/? Z_DQQ ND HLBO_LQ (8ats)
07>6 (Clw) >x8 ^_@KQMAMÑK7 Zrdp`r`r ?x nmsals p`r` DCDU@AMÑK
C@^D_@C
?7:: U? / \ @kn wd `cc 8x8 ?/? DCDU@AMÑK C@^D_@C Zlsmamñk MKMAM@C 8x
?7?5 Mk
Mkstr / (Ac`p) >x8 0/0/? >x
? ?71= (Ddrmd sykth) 05x8 >x _DOL^DQ ALO_@ ALK NMQALQ NMQALQ (1?ats)

Mkacmk`r ndsnd a`ndr`s, or`zls dxtdknmnls (8ats),
`fu`kt`r y _DOL^DQ nd nmsals x> (05ats), vlcvdr ` c`
>x
plsmamñk nd pmd (8ats)
1 171: Mkstr / (Clw)

17>1 U1 / \ @kn wd `cc
>x8 _DATZD_@AMÑK7 Lpamñk ndg`r cls nmsals
?8x8 _DZD^M_ QD_MD ?
_DATZD_@AMÑK7 Qàunmr or`zls, dstmr`r hlborls
:8. QH@ID ^HD F_LTKN 47>1bmk

^ÍAKMA@ ] DKQDÐ@KW@ 1 DCDU@AMÑK C@^D_@C / _DOL^D DK ALO_@

ALK NMQAL
0 _DBL UD_^MA@C ALK O@__@ / Z_DQQ ND A@Z@ 1
HLBO_LQ
A@Z@ 0
Ulcvdbls ` rdpdtmr dc Oclqud ? y dc rrdtl
dtl ds hàdr
qud tus p`rtmamp`ktds `prlvdahdk `c bàxmbl a`n`
Aíktr`td dk dc _mtbl, dc _dalrrmnl y dc _`kfl ndc dgdramaml, ùbdkt`knl c` e`tmf` dk dc hlborl,
_dbl vdrtma`c y dc Zrdss p`r` qud tus `cubkls sd ccdv`knl ` c` e`tmf` tlt`c. ¡@kâb`cds ` sdfumr dk dc
budv`k alk uk` oudk` Zlsmamñk y Dgdauamñk p`r` dktrdkl p`r` alksdfumr rdsuct`nls!
dstòcdadr omdk dc trài.
_DBL UD_^MA@C ALK O@__@ • Qm qumdrds utmcmz`r bàs pdsl, ¡‘vd ` plr dccl”!
• Dcdvàmñk c`tdr`c
• Dstòcdad c` plstur` • Aíktr`td dk c` dstòmcmn`n
• @onlbdk eudrtd, pdahl `ctl • Qmdktd c` b÷sma`
• C` o`rr` suod h`st` c` p`rtd o`g` ndc pdahl • Qmdktd y ùbdkt` c` tdksmñk busauc`r dk dc
• Nmrmfd ndsnd cls alnls audrpl
• Ud t`k `ctl albl pudn`s dk dc trò`gl
Z_DQQ ND HLBO_LQ plstdrmlr
• A`rf` c` o`rr` ndc`ktd nd c` ac`vâauc` • B`ktík dc trlkal dstòcd p`r` `msc`r
• Ndsnd c` o`romcc` hàm` dc tdahl • @hlr` dbpmdz` ` pma`r
• Alnls ndc`ktd dk dc prdss
• Zdahl `ctl, ònlbdk eudrtd MKEL_B@AMÑK ZTBZ
• Emg` tu o`sd Kudstrls hlborls slk c`s `rtmaucàmlkds bàs
bñvmcds
kudstrlsnd tlnl dc dstòmcmz`nlrds
b÷saucls audrpl. Dstl smfkma`
tmdkdk qud
qud
? DCDU@AMÑK C@^D_@C / _DOL^D DK ALO_@
ALK NMQAL lpdr`r alk c` eudrz` y prdamsmñk ñptmb`s p`r`
`yun`rkls ` b`ktdkdrkls s`cunòcds. Aíktr`td
A@Z@ 0 dk cls _dalrrmnls y c` `cmkdàmñk nur`ktd cls
A`bom`r cls dgdramamls `yun`rà ` cls p`rtmamp`ktds ` dgdramamls, plrqud dstl kls `yun` ` dnua`r ` cls
sdfumr dk dc dktrdkl nur`ktd bàs tmdbpl. Dk dstd p`rtmamp`ktds y ` trò`g`r dsls b÷saucls nd elrb`
sdfuknl oclqud, p`s`bls ` trò`gl alk nmsal p`r` sdfur`.
c`s Dcdvàmlkds c`tdr`cds alk Dxtdksmñk y dc kudvl
_doltd dk Alor` alk nmsal, dk dc qud trò`g`bls
dc ndctlmnds plstdrmlr. C` ac`vd dk dc trò`gl nd
Alor` ds ard`r uk` oudk` mkacmkàmñk ndsnd c`
a`ndr` p`r` plkdr ` prudo` c` a`ndk` plstdrmlr
y `msc`r dc ndctlmnds plstdrmlr trò`g`knl dk uk
àkfucl nd >4 fr`nls, or`zls dxtdknmnls. Au`knl
rdolt`bls, aíktr`td dxprmbmr c` p`rtd plstdrmlr nd
cls hlborls. ¡Ndodrâ` dst`r `rnmdknl!
DCDU@AMÑK C@^D_@C
• Dcdvàmñk c`tdr`c
• @onlbdk eudrtd
• Zdahl `ctl
• Cls alnls p`r` gustl ndo`gl nd cls hlborls
• Hlborls ò`gl hàm` c`s alstmcc`s plstdrmlrds,
ard`knl uk` o`sd dstòcd
_DOL^D DK ALO_@ ALK NMQAL

• Qd àdra` uk kudvl blvmbmdktl ‑ Alor`
• Mkacâk`td `ndc`ktd ndsnd c`s a`ndr`s
• Dcdv` cls or`zls dk uk àkfucl nd >4 fr`nls
• _doltds pdqudðls
• B`ktík dc pdahl dcdv`nl y `prmdt` dktrd c`s
dsaàpuc`s
• Alktr`d eudrtd dc ònlbdk
:=. AL_D

ELAL NDC ^_@AI ELAL BTQATC@_

Dksdð`kz` smbpcd nd c` Zlsmamñk y c` Dgdauamñk Dxtdksmlkds nd pmdrk`7 Z`rtd o`g` ndc ònlbdk
‑ utmcmz` c`s sdð`cds nd uk` dk uk`, ndg`knl qud Arlss Ar`wcs7 _datl ònlbmk`c, locmauls
tus p`rtmamp`ktds c`s dsauahdk y c`s `pcmqudk. Zudktd7 A`ndk` plstdrmlr
Au`knl h`y`k `prdknmnl cls dgdramamls, `y÷n`cds Dsa`c`nlr / ^òc` Gài7 B÷saucls ndc alrd,
` albprdkndr albl ùbdkt`r l rdnuamr c` dstòmcmz`nlrds ndc hlborl
mktdksmn`n p`r` qud tlnls tdkf`k íxmtl.

:7:4 Mkstr / (_hythb) ?x8 Zrdp`r`r DX^DKQMÑK @C^D_K@ ND ZMD_K@
:701 U0 / Lh w
wdd pc`ydn 8x8 ?/? DX^DKQMÑK @C^D_K@ ND ZMD_K@ ndc`ktd/ >x
`tràs (05ats)
Lpamlkds7 Dxtdkndr pmdrk` ` >4·, dstmr`r `rrmo` l
0 :7>1 A / Lh yd`h nlk”t fl >x8
tla`r alk c` pukt` ndc pmd alk pmdrk`
pmdr k` dxmlk`n`
0/0 DX^DKQMÑK @C^D_K@ ND ZMD_K@ ndc`ktd/ >x
`tràs (8ats)
:74= Mkstr / (Nrubs) >x8 0/0 A_LQQ A_@VC `tràs/ ndc`ktd (8ats) >x
Lpamlkds7 Dxtdkndr pmdrk`s l tlquds alk c` pukt`
ndc pmd alk pmdrk`s dxmlk`n`s
070> _dp / \ Oòy nlk”t fl >x8 ?/? ZTDK^D ND A@ND_@Q >x
071: U? / Mk t
thhd alrkdr 5x8 0/0/? 5x
0741 A / Lh yd`h nlk”t fl >x8 ?x _DOL^DQ ZTDK^D ND A@ND_@Q (8ats) >x
C`s a`ndr`s slcl o`g`k ` bdnml rdalrrmnl
÷ct. rdp, `fu`kt`r `rrmo` ÷ct. >ats
?7:8 _de / Albd `c
`clkf >x8 @FT@K^@_ DK ZTDK^D ND A@ND_@Q ALK
@FT@K^@_
A@BMK@^@ CDK^@ ND ^@CLKDQ (8ats) >x
? b`ktdkdr c`s a`ndr`s dcdv`n`s, pmd nd ndc`ktd
a`bmk` eudr`/ndktrl (>ats), pmd nd `tràs a`bmk` eudr`/
ndktrl (>ats)
?7?1 A / Lh yd`h nlk”t fl 8x8 @FT@K^@_ DK ZTDK^D ND A@ND_@Q ALK
@FT@K^@_
A@BMK@^@ _ÀZMN@ ] @C^D_K@ ND ^@CLKDQ 8x
(8ats)
b`ktdkdr c`s a`ndr`s dcdv`n`s a`bmk`r eudr`/eudr`/
ndktrl/ndktrl
ndktrl/ndktr l `ctdrk`knl c` pmdrk` qud dbpmdz` Ndc,
`t., ndc., `t. (>ats), `t., ndc., `t., ndc. (>ats)
?74> _dp / \ Oòy nlk”t fl ?²x8 ^_@KQMAMÑK7 Zrdp`r`r ^@OC@

17:4 U1 / M f
fddt, M fdt 8x8 ?/? DQA@C@NL_ Ndc`ktd, `tràs (05ats) >x
Lpamñk7 nd rlnmcc`s
171> _de / Lh yd
yd`h >x8 0/0 DQA@C@NL_ Nd
Ndc`ktd, `tràs (8ats) >x
174: Albd `
`cclkf >x8 ALBOMK@AMÑK ^LPTD/DQA@C@NL_ CDK^L >x
(8ats)
1 ?x ^LPTD ALK ZMD Ndc`ktd, `tràs (>ats)
0x DQA@C@NL_ Ndc`ktd, `tràs (>ats)
>7:4 Lh y
ydd`h 8x8 ALBOMK@AMÑK G@AI/DQA@C@NL_ _ÀZMNL 8x
(8ats)
?x G@AI DK ^@OC@
^@OC@ (>ats)
0x ^_MZCD DQA@C@NL_ Ndc., `t., ndc (>ats)
Lpamñk7 sdfumrCDK^L
DQA@C@NL_ alk ALBOMK@AMÑK ^LPTD/
_DATZD_@AMÑK7 sàunmr or`zls y pmdrk`s
:=. NLK”^ FL ]D^ >718bmk

^ÍAKMA@ ] DKQDÐ@KW@ 1 ALBOMK@AMÑK ND DQA@C@NL_

A@Z@ 0 / A@Z@ ? / A@Z@ 1
0 DX^DKQMÑK ND ZMD_K@ @C @C^D_K@
^D_K@ / A_LQQ
A_@VC A`bom`bls nd dgdramaml ` c` albomkàmñk nd
Dsa`c`nlr p`r` nds``r y rdb`t`r dc trò`gl ndc
A@Z@ 0 / A@Z@ ?
alrd. Dksdð` alk prdamsmñk7 Zlsmamñk y Dgdauamñk
Dksdð` c` prdp`ràmñk nd c` Zlsmamñk y c` nd tlnls cls kmvdcds p`r` qud k`nmd sd qudnd
Dgdauamñk nd tlnls cls blvmbmdktls alk sdð`cds `tràs. Bltâv`cds p`r` qud tdrbmkdk dst` fr`k
ac`r`s nd c` A`p` 0 qud hòcdk ndc _mtbl y dc a`kamñk.
_dalrrmnl.
• N`td c` vudct` y prdpàr`td p`r` c` ^òc`

DX^DKQMÑK ND ZMD_K@ @C^D_K@ • B`kls ` c` `kahur` nd cls hlborls , slord
• O`g` hàm` dc sudcl, alk dc dsadk`rml ` uk c`nl
c` nl c`s rlnmcc`s l c`s pukt`s nd cls pmds
• Or`zls hàm` eudr` • Dsa`c`nlr cdktl
• @onlbdk eudrtd, zlk` cubo`r hàm` dc sudcl • C`s a`ndr`s dstàk ò`gl ‑ ònlbdk eudrtd
• _lnmcc`s slord c`s a`ndr`s, fdbdcls • Dsp`cn` c`rf` y rdat`
p`r`cdcls `c sudcl • Dbpug` ndsnd dc sudcl
• Dxtmdknd uk` pmdrk` a`n` vdz • Kudv` albomkàmñk ‑ tla` `c c`nl y dsa`c`
• Dbpug` alk c` zlk` cubo`r hàm` dc sudcl `c • Zudnds hàdr uk Gài l uk ^`p
dxtdkndr c`s pmdrk`s
• Alktr`d dc ònlbdk p`r` bmkmbmz`r dc
rdoltd
A_LQQ A_@VC • Zudnds ndsa`ks`r dk au`cqumdr blbdktl
• Ndnls dk c`s smdkds
• Kl td v`y`s `÷k
• _lt` hàm` dc erdktd y o`g`
• _dpâtdcl hàm` `tràs
• Hlborl hàm` c` rlnmcc` alktr`rm` dk dc twmst
• _lt` ndsnd dc adktrl ndc pdahl
• B`ktík cls alnls hàm` eudr`
• Alktr`d dc ònlbdk p`r` dstòmcmz`r c`s
a`ndr`s y c` pdcvms
? ZTDK^D
A@Z@ 0 / A@Z@ ?
Kudvl dgdramaml ‑ Zudktd nd a`ndr`. Dxpcma` cl
oàsmal p`r` qud tus `cubkls pudn`k sdfumrtd
eàamcbdktd. Aíktr`td dk b`ktdkdr c`s a`ndr`s
`rrmo` y `cmkd`n`s
hlrmzlkt`c p`r` bdglr`r
p`r` àtmvmn`nds
àtmvmn` dc alrrdr
nds albl dbpugd
alrrdr.
. Bltmv`,
Dnua` y Alkdat` alk cls blvmbmdktls y c` b÷sma`.
• Zmds adra` ndc fc÷tdl

• Dbpmdz` eàamc ‑ Zudktd ?/?
• Alktr`d cls fc÷tdls p`r` dcdv`r c`s a`ndr`s
• Dbpug` ndsnd cls t`clkds
• Alktr`d dc ònlbdk p`r` dstòmcmz`r c`
plsmamñk nd c` zlk` cubo`r
• B`ktdktd `rrmo` y huknd dc t`cñk, ndspuís
a`bom` nd c`nl
• A`bmk` alk cls pmds eudr`, eudr`, ndktrl y a`bom`
• B`ktík c`s a`ndr`s `cmkd`n`s
• Qmdbprd qud kdadsmtds uk ndsa`ksl, ndsa`ks`
• Dst`bls trò`g`knl cls fc÷tdls, cls
msqumltmom`cds y dc alrd
0:. ALLCNLVK

ELAL NDC ^_@AI

Alkdat` alk tus `cubkls ` tr`vís nd c` b÷sma` y
dc blvmbmdktl p`r` dstmr`r a`n` frupl busauc`r
trò`g`nl.
B×QMA@ QDATDKAM@/DGD_AMAML
:7:4 _de / \ Vl`h wl`h >x8 Zrdp`r`r ZLQD NDC ODOD
:7?0 U0 / Cmid ` blth >x8 ZLQD NDC ODOD
:716 Mt” gustt lkd
Mt”ss gus >x8 ZLQD NDC ODOD ALK DX^DKQMÑK ND TK O_@WL
O_ @WL
Mz, N
:741 ZA / Flln e
el
lr ylu >x8 ?x ZLQD F@^L (8ats) / ZLQD U@A@ (8ats)
0 07:8 A / ]lu a`cc b
bdd >x8 DQ^M_@BMDK^L ECDXL_ ND A@ND_@ ALK
DX^DKQMÑK ND TK O_@WL N
tr`s 05ats, dxtdkndr dc or`zl Mz hàm` dc sudcl, p`r` uk
dstmr`bmdktl bàs prleuknl
07
07??4 Out nlds
nlds hd iikklw thd
thd >x8 DQ^M_@BMDK^L ECDXL_ ND A@ND_@ ALK
rd`slk DX^DKQMÑK ND TK O_@WL Mz
tr`s 05ats, dxtdkndr dc or`zl N hàm` dc sudcl, p`r` uk
dstmr`bmdktl bàs prleuknl
07>0 ^rucy cmds >x8 DQ^M_@BMDK^L MQPTML^MOM@C ND _LNMCC@Q Mz

0746 Flln e el
lr ylu >x8 DQ^M_@BMDK^L MQPTML^MOM@C ND _LNMCC@Q N
?701 ZA / ]lu a`cc b
bdd 8x8 DQ^M_@BMDK^L ND FC×^DL QDK^@NL Mz, N
? Ts`r ÷ct. >ats p`r` ^_@KQMAMÑK ` suomr nd pmd
?7>5 A / ^rucy cmds 8x8 DQ^M_@BMDK^L ND HLBO_L ND ZMD Mz, N
1706 _dp / ^rucy cmds 8x8 DQ^M_@BMDK^L ND ATÀN_MADZQ ND ZMD Mz, N
174: Lutrl / _lt`r hlborls y sàunmr pmdrk`s p`r` àò`r.
0:. BL^H ^L @ EC@BD 174=bmk

^ÍAKMA@ ] DKQDÐ@KW@
ALKQDGLQ ND DKQDÐ@KW@
• Qí ndsarmptmvl alk tu elrb` nd dksdð`r y
nñknd ndodrâ`k sdktmrcl
• ¡_dalklad dc dseudrzl qud h`k mkvdrtmnl dk
dc dktrdkl nd hly y edcmaât`cds plr hòdrcl
albpcdt`nl!

:4. ^_ÂADZQ/OÂADZQ


? nmsals bdnm`kls ` fr`knds Aurc nd oâadps7 Oâadps
Lpamñk7 O`rr` alk dc pdsl ndc A`cdkt`bmdktl l Aurc alk nmsal nd pmd, Zrdss nd hlborls7
bàs y 0 nmsal fr`knd Oâadps, ndctlmnds, trâadps
Dxtdksmlkds nd trâadps nd pmd7 ^râadps
Zushup nd trâadps7 ^râadps y ndctlmnds
ELAL NDC ^_@AI
@kmb` ` tus p`rtmamp`ktds ` rdt`rsd ` sâ bmsbls,
plrqud c`s sdrmds slk alrt`s. Dksdð` omdk c`
Dgdauamñk y c`s tr`ksmamlkds
pudn`k sdfumrtd eàamcbdktd p`r`
dk clsqud tus `cubkls
nmedrdktds
dgdramamls. Dstl ùbdkt`rà c` mktdksmn`n ràpmnl, y`
qud ard`bls supdrsdrmds alk cls dgdramamls.

:7:4
:7:4 Mk
Mkst
strr / (C
(Clw
lw stru
strub)
b) ?x
?x88 Zrdp`r`r AT_C ND OÂADZQ ALK NMQAL ND ZMD Zlsmamñk
MKMAM@C
:70> U0 / Th rlccmkf mk >x8 ?/? AT_C ND OÂADZQ ALK NMQAL ND ZMD Zlsmamñk >x
MKMAM@C
0 :711 \ M flt ` mfht >x8 0/0/? >x
:740 A / _uk mt \ >x8 1x _DOL^DQ BDNML _DAL__MNL AT_C ALK NMQAL ] >x
@FT@K^@_ (8ats)
070: \ O`kf ?x8 ^_@KQMAMÑK7 gukt`r cls nmsals y prdp`r`r AT_C ALK
NMQALQ ] Z_DQQ ND HLBO_LQ Zlsmamñk MKMAM@C
070= Or / Qtlp bd ?x8 0/0/0/0 AT_C ALK NMQALQ ] Z_DQQ ND HLBO_LQ

Zlsmamñk MKMAM@C (8ats) ?x
07?8 ZA / \ Dvdryolny 0:x8 ALBOMK@AMÑK (05ats) 4x
sard`b 0x 0/0 AT_C ALK NMQALQ ] Z_DQQ ND HLBO_LQ
(>ats)
?x 0/0 DX^DKQMÑK ND ^_ÂADZQ ND ZMD (8ats)
? 0x 0/0 Z_DQQ ND HLBO_LQ ] AT_C ALK NMQALQ
(>ats)
?70> Mkstr / (Clw) ?x8 ^_@KQMAMÑK7 Zrdp`r`r ZTQHTZ ND ^_ÂADZQ ALK
CTAMÍ_K@F@ @C^D_K@ dk dc sudcl
?7?> (Nr`b`tma) 4x8 0/0 ZTQHTZ ND ^_ÂADZQ ALK CTCAMÍ_K@F@ Mz, N

(8ats) >²x
×ct. rdp. o`g`r y `fu`kt`r Mz
?7>1 \ O`kf ?x8 ^_@KQMAMÑK7 Zrdp`r`r AT_C ALK NMQALQ ] Z_DQQ ND
1 ?74> Or / Qtlp bd
HLBO_LQ Zlsmamñk MKMAM@C
0=x8 _DZD^M_ QD_MD ?
_DATZD_@AMÑK7 sàu
sàunm
nmrr or`z
or`zls
ls y ds
dstm
tmr`
r`rr oâad
oâadps
ps y tr
trâa
âaddps

:4. _TK M^ >7?:bmk

^ÍAKMA@ ] DKQDÐ@KW@ 1 AT_C ALK NMQAL ND ZMD ] Z_DQQ ND

HLBO_LQ / DX^DKQMÑK ND ^_ÂADZQ ND ZMD
0 AT_C ND OÂADZQ ALK NMQAL ND ZMD / ZTQHTZ ND ^_ÂADZQ ALK CTAMÍ_K@F@
A@Z@ 0 @C^D_K@
Dksdð` dc Aurc nd oâadps alk sdð`cds nd c` A`p` A@Z@ ? / A@Z@ 1
0 nd prdp`ràmñk nd c` Zlsmamñk y c` Dgdauamñk y ×ctmbl oclqud nd trò`gl. C` e`tmf` sd àubuc`
dstòcdad cls Aurcs nd oâadps p`r` qud tlnls sd ràpmnl ‑ rdaudrn` ` cls p`rtmamp`ktds c` plstur`
budv`k alk dc rmtbl alrrdatl. p`r` bdglr`r su alktrlc y su eudrz`. ¼Puí v`s `
ndamr y hàdr p`r` Bltmv`r ` tus `cubkls h`st` dc
AT_C ND OÂADZQ ALK NMQAL emk`c<
• Alfd tus nmsals
• Zlsmamñk MKMAM@C • ×ctmb` vdz p`r` dstòcdadr uk fr`k Aurc
• Alktr`d dc ònlbdk y dcdv` dc pdahl • Dstòcdad c`s Dxtdksmlkds
• Alktr`d dktrd c`s dsaàpuc`s y alcña`c`s • Emg` cls fc÷tdls y dc alrd
• Nmsals hàm` cls hlborls • Audrpl emgl y eudrtd
• O`g` h`st` ò`gl • Tk r`kfl fr`knd p`r` alksdfumr c` bàxmb`
• Alnls gustl ndo`gl nd cls hlborls ‑ ‑ `sâ tdksmñk busauc`r
dbpdz`rdbls ` `msc`r • Bdtdr cmfdr`bdktd cls alnls ndo`gl nd cls
• _doltds dk c` bmt`n ndc rdalrrmnl, 1 vdads y p`r` hlborls h`rà qud tus oâadps tdkf`k qud
trò`g`r bàs nurl
• = rdpdtmamlkds nd Cuamírk`f`
? AT_C ALK NMQAL ND ZMD ] Z_DQQ ND • Audrpl `c`rf`nl y eudrtd
• Uudcvd ` alktr`dr tlnl
/@C^D_K@
ZTQHTZ ND ^_ÂADZQ ALK CTAMÍ_K@F@ CTAMÍ_K@F@ • Dktrdk`bmdktl eukamlk`c alk dc pdsl ndc
A@Z@ 0 / A@Z@ ? audrpl
Mknma` prdvm`bdktd qud alclqudk uk nmsal slord
dc ltrl l qud dsalg`k ukl fr`knd p`r` dc trò`gl MKEL_B@AMÑK ZTBZ
plr dkamb` nd c` aòdz`. ^ñb`td tu tmdbpl p`r` Hàdr supdrsdrmds dktrd kudstrls blvmbmdktls
dxpcma`r cls dgdramamls ` cls `cubkls, nd elrb` qud nd dbpug` y tràamñk kls `yun` ` b`ktdkdr
albprdkn`k c` bdaàkma` nd cl qud sd budvd y cl qud uk` mktdksmn`n `ct`. Cls oclquds bàs alrtls
kl. Dn÷a`cds slord c` tíakma` y añbl ndodrâ`k sdktmrc`. pdrbmtmràk ` cls p`rtmamp`ktds trò`g`r alk
pdsls bàs dcdv`nls, `yunàknlcds ` dvmt`r dc
AT_C ALK NMQAL ND ZMD ] Z_DQQ ND dst`ka`bmdktl.
• Gukt` cls nmsals l sugdt` uk nmsal fr`knd
• Aurc mkvdrsl y Zrdss
• @onlbdk eudrtd, alnls cmfdr`bdktd plr ndc`ktd
• Quod, dxtdksmñk mktdfr`n` ? vdads `rrmo`
• O`g`bls hàm` c` p`rtd plstdrmlr ndc audccl
• Alnls hàm` ndktrl
• Dstòmcmz` p`r` `msc`r
ZTQHTZ ND ^_ÂADZQ ALK CTAMÍ_K@F@

@C^D_K@
• B`kls ndo`gl nd cls hlborls
• Zdahl h`st` c` `ctur` ndc alnl
• Zudnds `ply`r c`s rlnmcc`s au`knl qumdr`s
• Alktr`d dc ònlbdk p`r` `cmkd`r c`s a`ndr`s
y cls hlborls hàm` dc sudcl
• Alnls adra` nd c`s alstmcc`s
• Blcnd` y tlkmema` c` p`rtd plstdrmlr nd cls
or`zls

:6. CTKFDQ/HLBO_L
CTKFDQ/HLBO_LQQ


O`rr` alk dc pdsl ndc A`cdkt`bmdktl l bàs y ? _dbl vdrtma`c / A`rf`n` alk Z`sl `tràs `
nmsals cmfdrls Cukfd7 Ndctlmnds y a`ndk` plstdrmlr ‑ Fc÷tdls,
msqumltmom`cds, p`rtd o`g` y `ct` nd c` dsp`cn`
ELAL NDC ^_@AI Cukfd y ^rò`gl alk nmsal7 Ndctlmnds, tr`pdaml,
b÷saucls nd c` p`rtd `ct` nd c` dsp`cn`, fc÷tdls,
Dc elal nd dksdð`kz` dstà dk mktdfr`r c` auànrmadps, alrd y a`ndk` plstdrmlr
alkdxmñk ndc trdk mkedrmlr alk dc trdk supdrmlr
p`r` lptmbmz`r c` eudrz` eukamlk`c y trò`g`r
au`cqumdr ndsdqumcmorml nd kudstrl audrpl. Ds
dsdkam`c dstòcdadr alk ac`rmn`n a`n` dgdramaml,
alk sdð`cds prdvm`s, p`r` qud tus p`rtmamp`ktds
pudn`k sdfumrtd eàamcbdktd.

:7:4 U0 / Hlcn lk >x8 Zrdp`r`r _DBL UD_^MA@C Zlsmamñk MKMAM@C
:7?: _dp / Hlcn l
lkk 8x8 ?/? _DBL UD_^MA@C Zlsmamñk MKMAM@C 8x
:7>6 Mkstr / (Bdclny od`t) 05x8 0/0/0/0 A@_F@N@ ALK Z@QL @^_ÀQ @ CTKFD Mz,
N (05ats) 8x
A`rf`r c` o`rr` dk c` ac`vâauc`s ` c vdz dc pmd N n` uk
0 p`sl `tràs (?ats), o`g`r ` Cukfd y Zrdss nd o`rr` slord
aòdz` (?ats), o`g`r y ccdv`r c` o`rr` ` c`s ac`vâauc`s
(?ats), p`sl N ` Zlsmamñk MKMAM@C (?ats). _dpdtmr `c ltrl
c`nl
07>? (C
(Clw) >x8 ^_@KQMAMÑK7 Zrdp`r`r ?x nmsals p`r` CTKFD ALK 8x
NMQAL Mz
0745 _dp / Hlcn l

lkk 8x8 ?/? CTKFD ALK NMQAL Mz ALK ?/? DCDU@AMÑK
C@^D_@C @ TK O_@WL N 8x
Nmsal dk b`kl N p`r` DCDU@AMÑK C@^D_@C, pmdrk`
N `tràs, o`g`r nmsal
b`kl Mz audcf` `c c`nl
? ?7?1 Mkstr / (Bdclny od`t) 05x8 ALBOMK@AMÑK (05ats)

?x 0/0 CTKFD ALK NMQAL Mz ALK 0/0 Z_DQQ
8x
ND HLBO_LQ @ TK O_@WL N (8ats)

0x ?/? CTKFD ALK NMQAL Mz ALK ?/? Z_DQQ
ND HLBO_LQ N ] DCDU@AMÑK
DCDU@AMÑK C@
C@^D_@C
^D_@C Mz
(8ats)
1708 Mkstr / (Clw) >x8 _DATZD_@AMÑK7 Zrdp`r`r ?x nmsals p`r` CTKFD

1 171? _dp / Hlcn l
lkk
ALK NMQAL N
?>x8 _DZD^M_ QD_MD ? `c ltrl c`nl
_DATZD_@AMÑK7 Qàunmr or`zls. Dstmr`r hlborls y
auànrmadps

:6. HLCN LK 470:bmk

^ÍAKMA@ ] DKQDÐ@KW@ CTKFD ALK Z_DQQ ND HLBO_LQ ]

DCDU@AMÑK C@^D_@C
0 _DBL UD_^MA@C / A@_F@N@ ALK Z@QL • Ccdf` uk kudvl blvmbmdktl7 ? Zrdssds smbpcds
@^_ÀQ @ CTKFD y Dcdvàmñk c`tdr`c cdkt`
A@Z@ 0 • Dstl v` ` pma`r
Ts` sdð`cds nd c` A`p` 0 p`r`
p` r` dstòcdadr c` • Alktr`d eudrtd cls fc÷tdls
Zlsmamñk y c` Dgdauamñk nd cls dgdramamls nd
hlborl alk o`rr`, adktràknltd dk dc _mtbl, dc • Alnls hàm` ndc`ktd dk dc prdss
_`kfl y c` prdamsmñk nd blvmbmdktl. Dktrdk`bls • Alktr`d dc ònlbdk p`r` pdrb`kdadr
tlnl dc audrpl. `cmkd`n` `c erdktd y dc audrpl eudrtd
• Dktrdkl nd eudrz` mktdfr`n`
_DBL UD_^MA@C • Ds uk Omf o`kf p`r` tus fc÷tdls
• Zlsmamñk MKMAM@C
• _dbl vdrtma`c 1 CTKFD ALK DCDU@AMÑK C@^D_@C @ TK
• C` o`rr` p`r` dk c` p`rtd mkedrmlr ndc pdahl O_@WL / CTKFD ALK Z_DQQ ND HLBO_LQ ]
• B`ktík c` o`rr` adra` ndc audrpl DCDU@AMÑK C@^D_@C
• Nmrmfd dc blvmbmdktl ndsnd cls alnls A@Z@ ? / A@Z@ 1
• Alktr`d dktrd c`s dsaàpuc`s dk c` plsmamñk Au`knl tus p`rtmamp`ktds sd dstík blvmdknl
bàs `ct` ndc blvmbmdktl alrrdat`bdktd dk dc ltrl c`nl, n`cds uk elal nd
c` A`p` ? y ndspuís ndg` qud cl dxpclrdk alk
sus audrpls. H`s nd mktdkt`r qud b`ktdkf`k c`
A@_F@N@ ALK Z@QL @^_ÀQ @ CTKFD alkdxmñk bdktd-audrpl p`r` adktr`rsd dk trò`g`r
• Kudvl blvmbmdktl7 A`rf`, Zrdss, rdalfd y rdaupdr` cls ndsdqumcmormls ndc audrpl. C` a`kamñk ds s÷pdr
erdsa`, y ard`rà dc dsadk`rml y c` mktdksmn`n ‑ ¡`sâ
•• @cmkd`
Alktr`dc`sdca`ndr`s y clsyhlborls
ònlbdk dcdv` dc hàm`
pdahldc erdktd qud ÷s`c`! ¡C` bltmvàmñk ds c` ac`vd!
• _dalfd c` o`rr` dk c` p`rtd `ct` nd c` ac`vâauc` • Tk` ÷ctmb` rlkn` ‑ rdvms` nd kudvl c` plsmamñk
• Ousa` uk Cukfd `bpcml `c n`r dc p`sl `tràs nd tu audrpl
• Alnls ndc`ktd dk dc prdss • Alktr`d dc fc÷tdl nd c` pmdrk` nd ndc`ktd y dc
• B`ktík dc alktrlc nd c` pmdrk` nd `tràs
• Zmdrk`s, hlborls y alrd ‑ trò`gl mktdfr`nl
? CTKFD ALK DCDU@AMÑK
DCDU@AMÑK C@ C@^D_@C
^D_@C @ TK • B`ktdkdr emrbd c` sdaamñk bdnm` smfkmema` qud
O_@WL / CTKFD ALK Z_DQQ ND HLBO_LQ ] tdkdbls alktrlc
DCDU@AMÑK C@^D_@C • Qmdktd qud cls b÷saucls tmdkdk qud trò`g`r
A@Z@ 0 `÷k bàs nurl
Ts` sdð`cds nd c` A`p` 0 p`r`
p` r` dstòcdadr c`
Zlsmamñk y c` Dgdauamñk nd cls dgdramamls kudvls, MKEL_B@AMÑK ZTBZ
adktràknltd dk dc _mtbl, dc _`kfl y c` prdamsmñk
nd blvmbmdktl. Ts` sdð`cds prdvm`s s÷pdr Mktdfr`r kudstrl
nd hlborls p`trñk
ds uk` nd elrb`
oudk` Cukfdnd
y kudstrl p`trñk
ùbdkt`r
ac`r`s au`knl ccdfud c` albomkàmñk. _deudrz` kudstrl bdtòlcmsbl y `ca`kz`r uk` zlk` nd
c`s sdð`cds nd _mtbl y _`kfl p`r` qud cls dktrdk`bmdktl mktdks` alk c` qud tdrbmk`r dc
p`rtmamp`ktds smdkt`k dc íxmtl y h`f`k qud qudbd. dktrdkl.
CTKFD ALK DCDU@AMÑK C@^D_@C @ TK O_@WL

• Ndg` c` o`rr`, nmsals `rrmo`
• Ccdv` c` pmdrk` mzqumdrn` `tràs
• W`ka`n` c`rf`
• @cmkd` c`s a`ndr`s `c erdktd y alktr`d dc
ònlbdk
• Dcdvàmñk c`tdr`c y Cukfd
• Zdahl `ctl, alktr`d dktrd c`s dsaàpuc`s
• Dc or`zl alktr`rml alcf`knl
• Dc nmsal p`r` gustl o`gl dc kmvdc ndc hlborl
• _lnmcc` nd ndc`ktd hàm` eudr` y rlnmcc` nd
`tràs ò`gl
• _`kfl7 buscl nd ndc`ktd p`r`cdcl `c sudcl

:=. ETD_W@ ETKAMLK@C


0x nmsal cmfdrl y 0 nmsal bdnm`kl Zudktd7 A`ndk` plstdrmlr
Arukah7 _datl ònlbmk`c
^òc` y ^òc` c`tdr`c rlt`nlr`7 _datl ònlbmk`c,
ELAL NDC ^_@AI locmauls, dxtdkslrds nd c` dsp`cn`, hlborls y
Kls adktr`bls dk nds`rrlcc`r cls b÷saucls nd trâadps
c` a`ndk` plstdrmlr alk nmedrdktds dgdramamls.
dgdramamls. Cukfd alk nmsal7 Ndctlmnds, fc÷tdls, auànrmadps,
Alklad omdk c` b÷sma` p`r` plndr pdredaamlk`r alrd y a`ndk` plstdrmlr
sdð`cds prdvm`s p`r` pdrbmtmr ` tus p`rtmamp`ktds
sdfumrtd eàamcbdktd. Udknd cls odkdamls nd dstd
tmpl nd dktrdk`bmdktl y dn÷a`cds slord dccls.

:7:4 Mkstr / (Mktdksd ?x8 Zrdp`r`r ZTDK^D ND A@ND_@Q ALK NMQAL
_DOL^DQ)
:701 U0 / \ Kl
Klolny ddvd
vdrr 1x8 ?/? ZTDK^D ND A@ND_@Q ALK NMQAL 1x
sddbs tl
:7?4 ZA / Vh`t M nl >x8 ?/? A_TKAH ALK DBZTGD ND NMQAL >x
0 :7>? A / M oddk spdknmkf 8x8 A_TKAH ALBOMK@AMÑK (05ats) >x
tmbd ?x 0/0 ZTDK^D ND A@ND_@Q ALK NMQAL
(8ats)
?x 0/0 A_TKAH ALK DBZTGD ND NMQAL
(8ats)
0708 Qhlw bd clvd `h! ?x8 ^_@KQMAMÑK7 Zrdp`r`r ^@OC@
^@OC@
07?5 \ Ql bd `kn by tmps ?x8 ^@OC@
0716 Vh`t M nl ?x8 ?/? ^@OC@ ALK DCDU@AMÑK @C^D_K@ ND ?x
ZMD_K@ Mz, N (05ats)
07
074>
4> A / M od
odddk spdk
pdknm
nmkf
kf 8x8 ^@OC@ ALBOMK@AMÑK (05ats) >x
tmbd 0x 0/0 ^@OC@ ALK DCDU@AMÑK @C^D_K@ ND
ZMD_K@ Mz, N (8ats)
0x ?/? ^@OC@ _L^@NL_@ Mz (8ats)
? ?71: _dp / \ F
Fl
lkk` sshhlw ?x8 ^_@KQMAMÑK7 Zrdp`r`r 0x nmsal p`r` CTKFD ALK
bd clvd NMQAL Mz
?71= Iklw b
bdd cmid M iklw ?x8 ?/? CTKFD ALK NMQAL Mz ?x
Nmsal dk b`kl N, pmdrk` N `tràs
?7>
7>66 A /M o
odd
ddkk spd
spdkknm
nmkf
kf 0?x8 CTKFD ALBOMK@AMÑK (05ats) 5x
tmbd ?x 0/0 CTKFD ALK NMQAL Mz (8ats)
0x ?/? MKACMK@AMÑK @ UTDCL ZLQ^D_ML_
ALK DCDU@AMÑK ND TK@ ZMD_K@ N (8ats)
17>: Mk
Mksstr / (Clw) ²x8 _DATZD_@AMÑK
1 17>? U? / \ Klw M thmki M 15x8 _DZD^M_ QD_MD ? `c ltrl c`nl
_DATZD_@AMÑK7 sàunmr or`zls y pmdrk`s

:=. CLUD (QVDD^ CLUD) 57:8bmk

^ÍAKMA@ ] DKQDÐ@KW@ ALBOMK@AMÑK CTKFD

• Ousa` tu nmsal cmfdrl
0 ALBOMK@AMÑK ZTDK^D ALK NMQAL /
A_TKAH ALK DBZTGD ND NMQAL • Z`sl `bpcml `tràs ` Cukfd
A@Z@ 0 • Cukfd cdktl
Ts` sdð`cds nd Zlsmamñk y Dgdauamñk nd c` A`p` 0 • @cmkd` dc audrpl hàm` dc erdktd alktr`ydknl
p`r` dksdð`r dc Zudktd, nd uk` dk uk` p`r` uk` dc ònlbdk
b`ylr ac`rmn`n. • Buscl nd ndc`ktd p`r`cdcl `c sudcl
• Albol ‑ ? Cukfds smbpcds, mkacâk`td y suod cdktl
• ^÷bo`td, alk dc dsadk`rml ` uk c`nl • Dc nmsal p`r`
Dcdvàmñk gustl ndo`gl ndc hlborl dk c`
c`tdr`c
• Nmsal dk c`s a`ndr`s • Alktr`d dc ònlbdk p`r` b`ktdkdr c`s
• Alktr`d cls fc÷tdls a`ndr`s y cls hlborls `cmkd`nls hàm` dc
erdktd
• @cmkd` c`s a`ndr`s hàm` dc sudcl p`r`
b`ktdkdrc`s kmvdc`n`s • @hlr` dst`bls plkmdknl ` prudo` tlnl dc
audrpl
• Nmsal slord cls hlborls y arukah
• Alktr`d cls fc÷tdls `c dcdv`r c` pmdrk` nd
• Alstmcc`s hàm` c`s a`ndr`s p`r`
p`r` àtmv`r c` `tràs
p`rtd supdrmlr ndc ònlbdk
• Albomkàmñk ‑ ? Zudktds y ? Arukahds 1 ALBOMK@AMÑK ^@OC@, ALBOMK@AMÑK
CTKFD
? ALBOMK@AMÑK ^@OC@, ALBOMK@AMÑK A@Z@ ? / A@Z@ 1
CTKFD
_dpdtmbls cls dgdramamls dk dc ltrl c`nl. Alk c`s
A@Z@ 0 / A@Z@
DGD_AMAML KTDUL7? Ts` sdð`cds nd prdp`ràmñk
KTDUL7 Ts` sdð`cds
c` a`rf` nd
y c`cè`tmf`
A`p`ràpmnl.
? ùbdkt`rdbls c` mktdksmn`n,
@quâ ds nlknd tus
nd c` Zlsmamñk y c` Dgdauamñk nd c` A`p` 0, p`rtmamp`ktds kdadsmt`ràk tu `yun`. ¼Puí v`s `
adktràknltd dk dc _mtbl y dc _`kfl p`r` qud tus hàdr p`r` qud b`ktdkf`k su alkdxmñk alk dc
`cubkls albprdkn`k cls dgdramamls. dktrdkl h`st` dc emk`c<
ALBOMK@AMÑK ^@OC@ • Ndg` dc nmsal y vudcvd ` c` ^òc`

• Ndg` dc nmsal • Dstòcdad c` ^òc` y rdalcla` dc audrpl
• N`td c` vudct` p`r` c` ^òc` • Kls adktr`bls dk pdrb`kdadr tmdbpl o`gl
• B`kls ` c` `kahur` nd cls hlborls tdksmñk
• Qlord c`s rlnmcc`s l c`s pukt`s nd cls pmds • @fu`kt` p`r` bdglr`r dc alktrlc ndc alrd
• Dstòmcmz` tlnl dc audrpl • Kudstrls dstòmcmz`nlrds sd hàdk bàs eudrtds
p`r` slplrt`r cls blvmbmdktls bàs `bpcmls
• Dcdv` c` pmdrk`, c` nd ndc`ktd y c` nd `tràs
• C`s ÷ctmb`s rdpdtmamlkds slk c`s bdglrds
Alktr`d
• `ctur` ndcls fc÷tdls p`r` p`r`r c` pmdrk` ` c`
c` a`ndr`
• Emg` dc alrd y cls fc÷tdls
• U`bls ` `ð`nmr c` Dcdvàmñk nd pmdrk` y c`
^òc` rlt`nlr`
• Aíktr`td dk dcdv`r c` a`ndr` cdgls ndc sudcl
• Dc audrpl sd budvd dk ukmn`n
• ^dst`bls c` dstòmcmn`n y dc alktrlc
QLBLQ TK@ E@BMCM@ BTKNM@C

QLBLQ TK@ E@BMCM@ BTKNM@C nd cândrds, qud Bmcclkds nd klsltrls alkdat`bls a`n` nâ` ` tr`vís
kls ndnma`bls, nd elrb` `p`smlk`n`, ` ard`r uk ndc dc dseudrzl.
dseudrzl. C` b÷sma` ds kudstr` `cb`. Kls
pc`kdt` bàs dk elrb`. nmrmfd, kls adktr`, kls n` p`smñk.
Mkspmr`bls ` ltrls smk bmdnl p`r` ndsauormr su Bmdktr`s hlkr`bls kudstr` hdrdkam`, ard`bls
vdrn`ndrl pltdkam`, dk`blràknlsd ndc dgdramaml. a`bmkls p`r` dc euturl. Ousa`bls mkspmr`r, mkklv`r y
Dc dgdramaml ds kudstrl blvmbmdktl fclo`c. ard`r nd c` elrb` bàs hub`k` plsmocd.
Kudstrl blvmbmdktl sàund dc buknl. Dcmbmk`b
Dcmbmk`bls
ls Dst`bls t`k clals albl p`r` arddr qud plndbls
c`s erlktdr`s ndc gumaml y dksdð`bls ` tlnl dc buknl a`bom`r dc buknl.
` nmserut`r nd cls odkdamls ÷kmals ndc blvmbmdktl. Dst`bls ukmnls.
KTDQ^_@ NDAC@_@AMÑK ND MK^DKAMLKDQ

C` e`bmcm` mktdrkàmlk`c nd Cds Bmccs dstà elrb`n` au`cqumdr smtuàmñk ndcma`n` alk dc bàxmbl rdspdtl
plr acuos nd tkdss, mkstruatlrds y bmcclkds nd ` tlnl dc buknl.
p`rtmamp`ktds nd tlnl dc buknl. ¡Dsalfdr c` b÷sma`, lotdkdr sus ndrdahls y ard`r c`
Qdp`r`nls plr c` fdlfrèâ`, c` rdcmfmñk, c` r`z`, dc alrdlfrèâ` ds uk fr`k rdtl! _dvms`bls c` b÷sma`
alclr y dc ardnl, dst`bls ukmnls plr kudstr` p`smñk qud utmcmz`bls y dvmt`bls uk cdkfu`gd l rdedrdkam`s
plr dc blvmbmdktl, c` b÷sma` y c` o÷squdn` nd uk` qud pudn`k aùs`r ledks`s. Qm plndbls, lerdadbls
vmn` s`k`, t`ktl p`r` klsltrls albl p`r` kudstrl uk trài `ctdrk`tmvl p`r` qud sd pudn` utmcmz`r.
pc`kdt`. Dk Cds Bmccs, arddbls dk c` nmfkmn`n nd Klsltrls àdpt`bls c` albukmaàmñk òmdrt`
a`n` pdrslk` nd kudstr` albukmn`n y cuah`bls alk kudstr` fr`k e`bmcm` mktdrkàmlk`c, qud sd
plr rdspdt`r cls ndrdahls y cmodrt`nds nd a`n` ukl. pudn`k dxprds`r c`s nmedrdkam`s nd lpmkmñk y sdfumr
Au`knl
cls dcdfmblspdks`bls
blvmbmdktls, cls blndcls
dk`qudsdfumr,
a`n`M`slamdn`n
b÷sma` y `prdknmdknl
òmdrt`s, cmstlsDst`bls `quâ, kudstr`s
p`r` dsauah`r pudrt`s dstàk
y `prdkndr.
tmdkd nmedrdktds elrb`s nd vdstmr, nmedrdktd auctur` y Qlord tlnl, kls `p`smlk` dc plndr lerdadr
nmedrdktds n`kz`s. dxpdrmdkam`s nd tkdss qud a`bomdk vmn`s, dk
Qòdbls qud cl qud sd alksmndr` `prlpm`nl au`cqumdr blbdktl, dk au`cqumdr cuf`r cuf`r,, p`r`
dk `cfukls alktdxtls, pudnd sdr tlt`cbdktd au`cqumdr pdrslk`.
mk`prlpm`nl dk ltrls. Zlr dsl mktdkt`bls dvmt`r

Body Pump 121 Libro

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Body Pump 121 Libro

Uploaded by

Copyright:

Available Formats

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

ZLQMAMÑK MKMAM@C QPT@^ NMQ^@KAM@ @BZCM@

QPT@^ NMQ^@KAM@ BDNM@

Nmst`kam` BDNM@ Bmt`n nd `o`gl

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

Z_DQQ ND ZDA^L_@C ZTQHTZ DK DC Q^DZ

Zrdp`r`amñk nd c` Dgdauamñk Zrdp`r`amñk nd c` Dgdauamñk

ZDQL BTD_^L @BZCML

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

_DBL QMBZCD ^M_ÑK @__MO@

H`z íke`sms dk alktr`dr dktrd c`s dsaàpuc`s.

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

A@_F@N@ ZLVD_ Z_DQQ

Zrdp`r`amñk nd c` Dgdauamñk Zrdp`r`amñk nd c` Dgdauamñk

• Quod cls alnls plr dkamb` nd c` o`rr`

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

ZTQHTZ ND ^_ÂADZQ AT_C ND OÂADZQ ALK NMQAL

^@OC@ _L^@NL_@ A`p` ?

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

CTKFD ALK NMQAL _DBL UD_^MA@C ND ZMD

Z@QL @^_ÀQ @ CTKFD

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

_DOL^D DK ALO_@ ALK NMQAL A_LQQ A_@VC

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

@FT@K^@_ DK ZTDK^D ] A@BMK@_ AT_C ND OÂADZQ ALK NMQAL ]

Zrdp`r`amñk nd c` Dgdauamñk Zrdp`r`amñk nd c` Dgdauamñk

OLN]ZTBZ 0?0 © Cds Bmccs Mktdrk`tmlk`c Ctn ?:??

A@_F@N@ ALK Z@QL @^_ÀQ @ CTKFD ALK NMQAL ] Z_DQQ ND

^@OC@ DCDU@AMÑK NDC^LMNDQ ZLQ^D_ML_

@kmt` (47?5) EL_B@^L ND >4 BMKT^LQ

BLK^D_L (A`cc Bd Oy ]lur K`bd)

BLK^D_L (A`cc Bd Oy ]lur K`bd) Clvd (Qwddt Clvd) (?7?5)

n`bk _mfht Zt. ? (170:)

n`bk _mfht Zt. ? (07>=) @C^ Fmbbd ^h`t (>74=)

Qh`id ^hd Frlukn (47>1)

Nlk”t Fl ]dt (>718)

OLN]ZTBZ 0?0 A_ÍNM^LQ

Qupdrsdrmds nd Dxtdksmlkds y Zushups nd

Nmvmírtdtd alk cls tr`ais p`r` dc elrb`tl nd

Mz-N7 I`yc`h-Oc`yr Emtzsmblks-Ku”u, Nds Hdcu, Ihmr`k Hustlk,

I`yc` @timks-Flrnmkd (Kudv` Wdc`kn`) ds

¡D] MKQ^_TA^L_DQ! EL_B@^LQ DXZ_ÍQ

Au`knl qudràms bdzac`r nmedrdktds alrdlfr`eâ`s, EL_B@

QDCDAAMÑK ND ZDQL ELAL NDC ^_@AI

B×QMA@ QDATDKAM@/DGD_AMAML _DZQ

^ÍAKMA@ ] DKQDÐ@KW@ 1 QPT@^ @BZCML / Z@QL @^_ÀQ @C^D_KL

? QPT@^ E_LK^@C ALK NMQAL / QPT@^

• Qqu`t erlkt`c alk nmsal ‑ Nmst`kam` bdnm`,

QDCDAAMÑK ND ZDQL ELAL BTQATC@_

ELAL NDC ^_@AI

B×QMA@ QDATDKAM@/DGD_AMAML _DZQ

07>= U? / \ E`ccmkf nlwk >x8 ^_@KQMAMÑK7 Qdp`r`r t`cñk-pukt` p`r`

171? U1 / \ E`ccmkf nlwk >x8 ^_@KQMAMÑK7 sdp`r`r t`cñk-pukt` p`r`

:?. NLVK^LVK 47>?bmk

^ÍAKMA@ ] DKQDÐ@KW@ 1 QPT@^ NMQ^@KAM@ BÀQ @BZCM@

? QPT@^ NMQ^@KAM@ @BZCM@

QDCDAAMÑK ND ZDQL ELAL BTQATC@_

ELAL NDC ^_@AI

B×QMA@ QDATDKAM@/DGD_AMAML _DZQ

:7:4 Mkstr / (Fumt`r) ?x8 Zrdp`r`r Z_DQQ ZDA^L_@C

0 :7>? Mkstr / (^rubpdts) 5x8 >/> 1x

07?= Mkstr / (Clw ah`kt) ?x8 ^_@KQMAMÑK7 Zrdp`r`r ZTQHTZ

17?5 Mkstr / (Clw ah`kt) 1>x8 _DZD^M_ QD_MD ?