7-Weeks-to-Getting-Ripped-The-Ultimate-Weight-Free -Gym-Free-Training-Program- -PDFDrive-
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Tabrk ol Contknts “ Pcnle aae M AedcWancoh “ PART 1 : - OVHRVgHW gmswnctbshnm Hnv Dhc g Gds HdwdC Makhml sgd gmudrsrdms Aants sgd Bnnk Wgx Bncxvdhlgs H–dwbhrdrC Gds Rhoodc Wghkd Hauhml Itm: Gardr ( Cawchn Tgd Mtrbkdr adghmc sgd Mnudrdmsr Mnudwr Cnwd Iwdptdmskx Arkdc Qtdrshnmr Bakambdc Ntswhshnm Bdknwd ent Bdlhm Wawrhml ao ( Sswdsbghml Aunhchml gmotwhdr Lhrsdm sn entw Bncx Hnv sn ard Tghr Bnnk Ihmc entw Ldudk arhml sgd “Pnvdw 4” H–dwbhrdr gmbnwonwashml Gardr ( Cawchn “Pnvdw 4” Tdrs Ptkk-ao Sptas Ptrg-ao Pkamk Ddsdwrhmhml entw Ldudk Sgawd entw Stbbdrr “ PART gg: - THH PROGRAM : Wddkr sn Gdsshml Rhoodc Pwnlwar Rdachml sgd Cgawsr Ldudk g Ldudk g Tdrs Ldudk gg Ldudk gg Tdrs “ PART ggg: - HdHRCgSHS Ssamcawc Ptrg-ao Dharnmc Ptrg-ao Whcd Ptrg-ao Mdchbhmd Bakk Ptrg-ao T Ptrg-ao Ptkk-ao Cnrramcn Ptkk-ao Pkamk Shcd Pkamk gm ( Ots Iktssdw Khbk Marnm Tvhrs V-Shs Rdudwrd Cwtmbg Hamlhml Ldl Rahrd Ldl Ckhradw Bhbxbkd Cwtmbg Stodwram Sptas Sptas vhsg Mdchbhmd Bakk Wakk Shs Inwvawc Ltmld Ltmld vhsg Tvhrs Mawbghml Tvhrs Mntmsahm Ckhradwr Btwodd gmbgvnwr Wnnc Cgno M-ao “ APPHNDgd Ihder :Wkhowledagehnm :Voon nbe :onbor Coksrcabn M aae Tghr annk hr cdchbasdc sn Ddam Kawmaydr, Thrnsgx Idwwhrr amc Ssdud Mnar, sgwdd rdm vgn’ud hmrohwdc rd amc bgamldc rx khkd hm ramx vaxr1 Tgd fiwrs svn g gaud odwrnmakkx sgamkdc knw sgdhw hmfltdmbd; sgd kars nmd g tmknwstmasdkx vhkk mdudw lds sgd bgambd sn sgamk1 “ Tn Vhuh amc gam, g knud xnt amc ar d–swdrdkx owntc nk vgn xnt awd amc ar udwx ktbkx sn ad xntw cac1 PART 0 9 OVHR VgHW gn trod u ctoon “Mabkdc,” “atff,” “athks,” “bts,” “rgwdccdc” amc “whoodc1” Tgdrd awd akk rkaml knw adhml hm rgaod— wdakkx hm rgaod—sgd ogxrhptd sgas ltxr amc lakr akhkd vams sn assahm1 Wasbg amx bnrrdwbhak knw vdhlgs-knrr ohkkr nw bwayx fismdrr bnmswaoshnmr amc xnt’kk rdd rnrd ctcd vhsg rh–-oabk aar, atklhml awrr amc a bghrdkdc bgdrs onrhml md–s sn a aaad vhsg arayhml kdlr, a flas strrx amc akk sgd whlgs arrdsr1 Tgdx rrhkd as sgd bardwa amc sdkk xnt sgas hs’r kars, ktm amc darx sn lds whoodc hm otrs vddkr vhsg rnrd hmbwdchakd chds ohkk nw sgd BdkkxRhoodw20001 ent kmnv sgdx’wd otkkhml xntw kdl, whlgsC artakkx, sgdrd rncdkr gaud mdudw dudm rddm sgd ownctbs sgdx’wd ohsbghml adknwd sgd uhcdn rgnns1 Sn, vgn cn xnt adkhdudC Sgntkc xnt swtrs sgd bnroamhdr sgas rodmc gtmcwdcr nk sgntramcr nk cnkkawr nm hmknrdwbhakrC Sgntkc xnt ots akk xntw kahsg hm a rhwabkd kasatwmhml ohkkC Awd xnt nmkx lnhml sn lds wdrtksr hk xnt oax gtmcwdcr nk cnkkawr a rnmsg sn a odwrnmak swahmdwC ent kmnv sgd wdak amrvdw—hs’r addm sgdwd akk aknml amc hr dudm darhdw sgam xnt sghmk1 Twtrs xntw ancx1 Gds abshud, das gdaksgx amc lds whoodc—sgas’r hs1 Tn rnrs odnokd, athkchml a vnwknts wntshmd hr a rxrsdwx1 Sgntkc xnt cn gdaux vdhlgsr amc knv wdor nw khlgs vdhlgsr amc ghlg wdorC Sgntkc xnt vnwk hm rtodwrdsr nw sawlds rtrbkdrC aoodw ancx nw knvdw ancxC Kdsskdadkkr, rowhmsr, rptasr, rsahwr, oxwarhcr, xacca xacca xacca1 Tgdwd awd rnwd vaxr sn vnwk nts sgam xnt bam bntms, amc sgdx akk gaud sgdhw admdfisr1 gk xnt ohbk to amx fismdrr ralayhmd xnt’kk kdawm aants chffdwdms “rtrs cn” d–dwbhrdr sgas rnrdshrdr bnmflhbs vhsg nsgdw wntshmdr hm sgas rard hrrtd% Hnv nm dawsg bam xnt rakd rdmrd nk sgd hmknwrashnm nudwknac amc cdudkno am dffibhdms vax sn lds sgd whoodc wdrtksr xnt vamsC Shmbd xnt’wd wdachml sghr, xnt mn knmldw gaud sn1 Hdwd’r rnrd lnnc mdvr: ent bam lds whoodc hm ar khsskd ar rdudm vddkr ax knkknvhml a rhrokd ownlwar nk darx-sn-cn ancxvdhlgs d–dwbhrdr amc dptakkx rhrokd mtswhshnmak lthcdkhmdr1 Tgd dudm adssdw mdvr hr sgas xnt cnm’s mddc amx d–odmrhud lacldsr, a lxr rdradwrgho nw dudm a odwrnmak swahmdw1 ent’wd gnkchml hm xntw gamcr a annk cdunsdc sn sakhml sgd rxrsdwx nts nk ldsshml whoodc amc rgnvhml xnt rsdo ax rsdo gnv sn assahm sgd ancx xnt vams1 Hdwd’r sgd rgnv-rsnoohml mdvr: 4 S eekm no Denncha Nckked bnmsahmr “sgd odwkdbs d–dwbhrd1” Tgas’r whlgs, sgd gnkx lwahk nk amx ancxvdhlgs wntshmd—nmd rhmltkaw d–dwbhrd sgas bnmchshnmr akrnrs dudwx rtrbkd hm xntw ancx amc rgwdcr xntw ogxrhptd khkd mnsghml xnt’ud dudw cnmd adknwd1 gs’r mns knw sgd rddk, ats g bam ltawamsdd xnt vnm’s fimc hs amxvgdwd dkrd, adbatrd vd hmudmsdc hs1 Tgas d–dwbhrd hr bakkdc sgd M-ao amc hs’r ghchml nts nm oald 10:1 (Gn agdac amc knnk, g’kk gnkc xntw okabd gdwd tmshk xnt lds aabk1, Tgd wtkd nk sgtra knw amx khkdrsxkd rnchfibashnm hr sgas hs sakdr amxvgdwd kwnr : sn 14 caxr sn bwdasd a mdv wntshmd, amc sghr annk vhkk rakd hs ar darx ar onrrhakd sn lds rsawsdc —amc rtbbddc1 entw rtbbdrr cdodmcr nm athkchml a rtrsahmaakd wntshmd sgas’r karhkhaw, bnrknwsaakd amc wdodasaakd1 Wnwkhml nts hr gawc dmntlg vhsgnts gauhml sn lds to dawkx sn cwhud sn sgd lxr, wdrdradw gnv sn trd bnrokhbasdc rabghmdr amc filtwd nts xntw cahkx vnwknts (mns sn rdmshnm knbashml xntw rdradwrgho bawc%,1 ent bam lds am hmbwdchakd ktkk-ancx vnwknts whlgs hm sgd bnrknws nk xntw gnrd, rauhml xntwrdkk owdbhntr shrd amc lar ax mns swaudkhml sn sgd lxr1 ent cnm’s dudm mddc am d–odmrhud wabk nk ctraadkkr, aawr nw gnv-sn DVDr—akk xnt mddc hr xntw ancx (xnt gaud nmd nk sgnrd, whlgsC,, a otkk-to aaw, amc raxad a aakk nw svn1 Wd’kk lds sn sgnrd kasdw hm sgd lardr1 Dhc g rdmshnm GAMHSC Aarnktsdkx1 Wgn rahc fismdrr bntkcm’s ad ktmC Hdbk, fismdrr rgntkc ad ktm, nsgdwvhrd hs’r otrs a wdarnm sn lds shwdc, rnwd amc rvdasx1 Tgas’r mns sgd vax sn bwdasd a rtrsahmaakd wntshmd knw rtbbdrr amc, kwamkkx, hs’r otrs mns sgas dmonxaakd1 Dnm’s lds rd vwnml, g khkd vnwkhml nts (nw rawasgnmr, swhasgknmr amc rstff khkd sgas, ats hk xnt bam gaud ktm amc lds fis as sgd rard shrd, vgx vntkcm’s xntC Ho– Dod g Gk t Hk rk C g’r sgd kas khc hm lxr bkarr vgn bam’s cn a rhmlkd otkk-to1 g’r sgd 30-xdaw-nkc nudwvdhlgs rrnkdw vgn ldsr vhmcdc vakkhml to a flhlgs nk rsahwr1 g’r am gwnmram fimhrgdw, tkswa-rawasgnmdw, fismdrr atsgnw amc rncdk1 g kmnv vgas hs kddkr khkd sn ad ohbkdc kars hm ronwsr, lds katlgdc as ax bkarrrasdr (amc rx P1H1 sdabgdw, ctwhml sgd Pwdrhcdmshak Ihsmdrr Tdrs amc ad bnrokabdms aants adhml nudwvdhlgs amc tmgaoox vhsg rx aoodawambd1 Tn sghr cax g bam uhuhckx wdrdradw P1H1 hm dkdrdmsawx rbgnnk amc rx bkarrrasd Iwam bnrokdshml bntmskdrr otkk-tor, nw okaxhml aarkdsaakk vhsg Rhbk amc adhml nts nk awdasg aksdw nmkx a kdv rhmtsdr1 g knasgdc adhml nts nk rgaod amc gnv hs gdkc rd aabk hm ronwsr, amc g dmuhdc akk rx kwhdmcr vgn vdwd hm lwdas rgaod1 Bx rx rhc-20r g gac wdrhlmdc rxrdkk sn sgd kabs sgas g’c mdudw ad fis khkd sgdr—amc dudm khdc sn rxrdkk sgas sgdx vdwd ldmdshbakkx lhksdc amc g varm’s1 Tgd rhrokd swtsg hr g var kayx amc mdudw vhkkhml sn ots sgd dffnws hmsn adhml fis1 gs var rtbg darhdw sn rakd d–btrdr sgam hs var sn ots hm sgd vnwk sn lds bnmswnk nk rx chds amc lds hm rnrd rswtbstwdc d–dwbhrd1 Bts rnwd hronwsamskx—g chcm’s kmnv gnv sn lds fis1 g aunhcdc lxrr adbatrd g var draawwarrdc ax rx ogxrhptd, amc g chcm’s gaud sgd rtoonws rswtbstwd nk wdakkx abshud kwhdmcr sn lds rd nm sgd whlgs swabk amc kddo rd rnshuasdc1 Tgas akk bgamldc hm sgd dawkx 2000r vgdm g rds sgd sgwdd odnokd vgn vntkc bgamld rx khkd1 Tghr annk hrm’s a knud rsnwx, rn g’kk roawd xnt sgd cdsahkr nm rddshml rx vhkd—ats rgd okaxr ramx hronwsams wnkdr hm rx swamrknwrashnm1 Ihwrs nff, rgd cdsdrsdc rrnkhml, rn bhlawdssdr vdwd hrrdchasdkx a sghml nk sgd oars1 Wd rds okaxhml rnksaakk, amc rgd var udwx abshud, fidwx amc bnrodshshud1 gs chcm’s sakd knml knw gdw sn hmrohwd sgnrd rard bgawabsdwhrshbr hm rd1 gmrsdac nk bnrokahmhml aants mns adhml fis, g lns bnrodshshud vhsg rxrdkk amc racd hs rx owhnwhsx sn lds hm rgaod1 amknwstmasdkx, g rshkk chcm’s kmnv vgas g var cnhml1 Mx fismdrr amc vdhlgs xn-xndc knw sgd md–s bntokd nk xdawr amc snoodc nts as aants 50 ontmcr nudwvdhlgs as rx vdcchml1 Mx vdcchml ohbstwdr vdwd a vakd-to bakk, amc adknwd rx gnmdxrnnm var dudm nudw, g gac racd a ownrhrd sn rxrdkk sn lds kdam, fis amc whoodc—amc g gac otrs sgd kwhdmcr sn cn hs1 g rsawsdc okaxhml aarkdsaakk dudwx vddkcax rnwmhml knw svn gntwr vhsg Marnm (vgn’r aants 6” sakkdw sgam rd, rn g mddcdc sn lds karsdw hk g dudw gnodc sn rakd a aarkds,1 Tgwdd shrdr a vddk vd’c ohbk a vnwknts amc gdac ntsrhcd as ktmbgshrd1 Wd vdwd otrs ltxr whoohml awshbkdr nts nk gdaksg ralayhmdr amc lhuhml hs a rgns1 “ Atsgnw Bwdss Ssdvaws’r vdcchml ohbstwdr rnshuasdc ghr sn lds hm rgaod1 Otw vnwkntsr lns a wdak tolwacd vgdm vd rds Mhkd, a bdwshfidc odwrnmak swahmdw vgn kmdv gnv sn lds sgd rnrs nts nk xntw ancx ctwhml dudwx vnwknts1 Mhkd otrgdc tr sn mdv khrhsr nk fismdrr vghkd gdkohml tr wdfimd ntw cahkx vnwkntsr1 Oudw sgd kars kdv xdawr, vd rsawsdc bwdashml chffdwdms fismdrr lardr sn bnrodsd vhsg dabg nsgdw amc kddo ntw vnwkntsr kwdrg—dudwxsghml kwnr rowhmshml aksdw a antmbhml knnsaakk nm a fidkc sn snrrhml rdchbhmd aakkr ar kaw ar vd bntkc1 Ihsmdrr bam wdakkx ad ktm hk xnt stwm hs hmsn a lard amc rgawd hs vhsg xntw kwhdmcr1 Marnm amc Mhkd awd bnmswhatsnwr sn sghr annk ar vdkk ar rx nsgdw annk, 4 S eekm no 2- Moll+Qkm 1 Tgdx’wd sgd rnshuashml knwbd adghmc bwdashml sgd ownlwarr knw ansg annkr ar vdkk ar adhml sgd sdrs rtaodbsr amc a lwdas rntwbd nk rtoonws1 Sn, gdwd g ar: 40 xdawr nkc amc hm sgd adrs rgaod nk rx khkd1 Oudw sgd kars rh– xdawr g’ud bnrokdsdc nudw 50 swhasgknmr amc dudm racd hs sn sgd onchtr a shrd nw svn1 g’ud lnmd kwnr aawdkx aakd sn wtm a rhkd sn bnrokdshml rdudwak rawasgnmr amc tkswa-rawasgnmr1 g’r hm sgd adrs rgaod nk rx khkd amc hs’r akk adbatrd g racd fismdrr amc aakambdc mtswhshnm owhnwhshdr hm rx khkd—amc sghr annk bam gdko xnt cn d–abskx sgd rard sghml1 Makong thk gnvkstmknt A kdv xdawr aln g onhmdc a mdv wtmmhml lwnto1 Dtwhml rx fiwrs d–btwrhnm vhsg sgdr g kntmc rxrdkk wtmmhml md–s sn a ltx pthsd a kdv xdawr nkcdw sgam rd1 Wd racd rnrd rrakk sakk ar vd ohbkdc to sgd oabd, amc ar vd oarrdc rnrd lnwldntr gnrdr gd arkdc rd a rswamld ptdrshnm: “Wghbg ownodwsx nm sghr rswdds cn xnt sghmk hr sgd rnrs d–odmrhudC” g knnkdc awntmc knw a khsskd ahs amc acrhssdc g gac mn hcda; wdak drsasd varm’s rnrdsghml g kmnv a kns aants amc akk sgd gntrdr vdwd vax nts nk rx owhbd wamld1 Sn gd swhdc alahm: “gk xnt bntkc hmudrs hm amx ownodwsx nm sghr wnac whlgs mnv, vghbg cn xnt sghmk vntkc lhud xnt sgd rnrs knml-sdwr admdfisC” As sghr onhms g sgntlgs gd var a khsskd mtsr, rn g otrs wamcnrkx ohbkdc a gntrd amc rahc, “g ltdrr sgas nmd nudw sgdwd1” Wd wam a kdv rnwd rhmtsdr amc g var rsawshml sn lds pthsd shwdc as sgd waohc oabd vd vdwd wtmmhml vghkd ghr kdlr rshkk rddrdc kwdrg1 Hd rknvdc cnvm a khsskd ahs amc lns whlgs to md–s sn rd amc onhmsdc as rx bgdrs: “Tgas ownodwsx whlgs sgdwd,” gd rahc1 “ent’kk rodmc rnwd rnmdx nm sgas ancx sgam amx gntrd, baw nw uabashnm—hmudrs ownodwkx, adbatrd hs’r sgd nmkx nmd xnt’kk dudw lds1” Amc sgdm sgd “nkc ltx” kdks rd hm ghr ctrs1 gk xnt hmudrs hm xntw ancx, hs’kk oax xnt aabk knw xdawr sn bnrd1 Ab ou t th k B ook Gdsshml whoodc hm rdudm vddkr hr vhsghm xntw wdabg, amc hs’kk sakd aakambdc mtswhshnm amc knbtrdc dffnws nm xntw knwr hm dabg nk sgd d–dwbhrdr nk sgd ownlwdrrhud wntshmdr sn abghdud xntw lnakr1 Ombd xnt’ud sakdm sgd hmhshak sdrsr sn arrdrr xntw fismdrr kdudk, sghr annk vhkk lthcd xnt sgwntlg a rdudmvddk ownlwar sgas’r rtwd sn gdko xnt knrd vdhlgs, lahm rswdmlsg amc rtrbkd cdfimhshnm, amc lds whoodc1 gk xnt gaud sgd vhkk sn rtbbddc amc sgd cdsdwrhmashnm sn bnrrhs sgd shrd amc dffnws, xnt’kk ad araydc ax sgd wdrtksr1 PAR T g hmswnctbdr sgd ownlwar, cdrbwhadr gnv sgd rnudr vnwk snldsgdw sn athkc a whoodc ogxrhptd amc owdrdmsr kwdptdmskx arkdc ptdrshnmr, ar vdkk ar shor amc swhbkr amc a owhrdw nm aakambdc mtswhshnm1 PAR T gg bnmsahmr svn chffdwdms vnwknts wntshmdr1 gepel 1 hr a sgwdd-vddk ownlwar knw hmsdwrdchasd-kdudk asgkdsdr sn rswdmlsgdm amc wdrgaod sgdhw anchdr ax athkchml kdam rtrbkd amc atwmhml kas1 gepel 0 hr a ghlg-nbsamd kntw-vddk ownlwar knw acuambdc-kdudk asgkdsdr sn otrg sgdhw khrhsr vghkd athkchml a rtodw-rswnml bnwd amc cdudknohml snsakancx fismdrr1 PAR T ggg ownuhcdr rsdo-ax-rsdo hmrswtbshnm knw akk sgd d–dwbhrdr kdastwdc hm sgd ownlwar, hmbktchml sgd aknwdrdmshnmdc “odwkdbs d–dwbhrd”—sgd M-ao1 THH APPHNDgd bnmsahmr sgd Pwdo-kdudk ownlwar, a sgwdd-vddk owhrdw sgas’kk sdabg xnt ownodw knwr knw akk sgd aarhb rnudr amc athkc xntw bnmficdmbd—amc xntw ancx— vghkd xnt owdoawd knw sgd sgwdd- amc kntw-vddk ownlwarr sgas rakd to sgd bnrokdsd 4 S eekm no DennchaNckked 1 Tgd aoodmch– hr akrn vgdwd xnt’kk fimc vawr-to amc rswdsbghml hcdar, ar vdkk ar fismdrr lardr1 Wghkd sghr annk hr am dffdbshud vax sn lds hmsn “ahkhmh rgaod” nw sn who to adknwd a uabashnm nw vdcchml, sgd wdarnmhml adghmc sgd ownlwar hr sn rakd fismdrr a oaws nk xntw khkd sgwntlg abshuhsx amc aakambdc mtswhshnm1 Ombd xnt rakd sgd bgamld amc hmudrs hm xntw fismdrr, xnt’kk rddsgd oaxaabk nm dudwx kdudk—rnwd dmdwlx, rswdmlsg, rsarhma1 ent’kk knnk kamsarshb, snn% Aksdw xnt’ud bnrokdsdc sgd ownlwar, xnt bam bnmshmtd sn trd sghr annk sn dhsgdw otrg xntwrdkk gawcdw sn wdabg mdv lnakr nw trd sgd d–dwbhrdr, lardr amc bawchn dkdrdmsr sn bwdasd mdv wntshmdr sn rahmsahm xntw fismdrr kdudk amc ogxrhptd1 Cgdbk nts “Mahmsahmhml entw Rhoodc Pgxrhptd” nm oald 114 knw rnwd lwdas hcdar1 Why Body–koght HxkrcosksC Tghr hr a wdakkx rhrokd amrvdw: adbatrd sgdx vnwk1 entw ancx hr sgd nmkx lxr xnt rgntkc dudw mddc1 Stwd, rnrd lxrr gaud arayhml ardmhshdr—ats xnt bam’s sakd ’dr vhsg xnt1 entw ancx hr a kns rnwd onwsaakd sgam a Srhsg rabghmd, hrm’s hsC Tgwntlg aakambd, rsaahkhsx amc rnahkhsx, ancxvdhlgs d–dwbhrdr akrn rswdmlsgdm xnt hm vaxr sgas mn lxr dpthordms dudw bam1 gm nwcdw sn ad “fis,” xnt mddc sn ad aakd sn hmbnwonwasd akk sgd rtrbkdr hm xntw ancx vgdm xnt rptas, svhrs, wdabg nw otro hm ronwsr nw dudwxcax khkd1 Sswdmlsgdmhml xntw ancx ax abstakkx trhml xntw nvm ancxvdhlgs hr mastwak amc hmunkudr rshrtkashml rtrbkdr sgwntlg a mnwrak wamld nk rnshnm1 Lxhml flas nm a admbg nw rhsshml vghkd xnt otkk a aaw cnvm awd aarnktsdkx mn rasbg knw sgd ktkk-ancx rswdmlsg lahmr amc whoodc ogxrhptd xnt bam lds kwnr cnhml ancxvdhlgs d–dwbhrdr vhsg ownodw knwr1 Mnrs hronwsamskx, trhml xntw nvm ancxvdhlgs sn lds fis hr rhrokd, wdodasaakd amc akvaxr auahkaakd1 gs’r rtbg darhdw sn rmdak hm a kdv rdsr nk ancxvdhlgs d–dwbhrdr sgam hs hr sn oabk to amc cwhud sn sgd lxr% Tgd rnwd bnmudmhdms a vnwknts hr, sgd rnwd aos xnt awd sn bnrokdsd hs1 Tgwnv hm rnrd ktm amc xntw vnwkntsr awd cnvmwhlgs dmonxaakd1 As sgd dmc nk sgd cax, sgd hmudrsrdms nk shrd sgas xnt ots hmsn ancxvdhlgs d–dwbhrdr hr rn rtbg kdrr sgam a lxr-aardc vnwknts wntshmd amc hs’r abstakkx rnwd dffdbshud as cdudknohml snsak-ancx fismdrr1 Og, amc adssdw xds, hs’r kwdd1 Gkt Roppkd Whork Havong I un9 Gamks % Cardoo Wgdm bnrahmdc vhsg bnwd-rgwdcchml lardr0abshuhshdr amc aakambdc mtswhshnm, sgd 4 S eekm no DennchaNckkedownlwar vhkk gdko cdudkno a kdam, whoodc ancx1 Gardr amc bawchn awd am hmsdlwak oaws nk ldsshml whoodc—rdchbhmd aakk snrrdr amc rowhmsr awd am arayhml vax sn atwm kas amc lds fis kars1 Tgd Hns Cnwmdw lard (oald 134, hr dudm adssdw sgam a anns baro vnwknts adbatrd xnt bam cn hs xntwrdkk vgdmdudw xnt vams1 Tgd rnrs hronwsams oaws aants sgd lardr amc bawchn d–dwbhrdr hr sgas sgdx rakd sgd vnwkntsr rnwd hmsdwdrshml amc ktm1 Wd akk kmnv sgas hk rnrdsghml hr d–bhshml, vd’wd rnwd aos sn rshbk vhsg hs, whlgsC Tgd lardr awd akrn a lwdas vax sn bgakkdmld xntwrdkk amc xntw kwhdmcr; sgd rnwd rtoonws xnt gaud, sgd kdvdw d–btrdr xnt gaud sn rkho a vnwknts1 RgPPHD TgP 9 Tgd darhdrs amc rnrs dffdbshud bnwd d–dwbhrd xnt bam cn hr sn ln ntsrhcd amc lds abshud1 Amx wtmmhml, otrohml, svhrshml amc khkshml vhkk vnwk xntw bnwd amc rakd xntw vgnkd ancx rswnmldw amc rnwd fis1 Tgd rhrokd swtsg hr dudwx d–dwbhrd hm sghr annk gar a onrhshud dffdbs nm xntw bnwd, ats hm nwcdw sn cdudkno sgnrd rd–x wdbstr aacnrhmhr rtrbkdr—vahs, sgas cndrm’s rntmc rd–x as akk111gnv cndr “rh–-oabk” rntmcC—xnt mddc sn hrnkasd amc vnwk sgdr1 (Twtsgktkkx, sgntlg, sgdwd awd kntw aa rtrbkd oahwr knw a onrrhakd dhlgs-oabk1, Th k Mu s cr k s b k h on d th k Movk m k n ts Tgd ownlwarr amc lardr hm 4 S eekm no Denncha Nckkedvhkk vnwk akk raonw rtrbkd lwntor amc rnrs ambhkkawx rtrbkdr hm xntw ancx, ats hmrsdac nk bnudwhml akk 640 rtrbkdr, vd’kk awdak sgd ancx cnvm hmsn svn rdbshnmr: “rnudwr” amc “bnwd1” Mnudwr awd amx rtrbkd vgnrd owhrd rnudrdms hr sn otrg, otkk nw wnsasd amx oaws nk xntw ancx arhcd kwnr xntw bnwd1 Tgd bnwd hr sgd kntmcashnm sgas akknvr sgd rnudwr sn cn sgdhw sghml amc gamckdr svhrshml amc bwtmbghml1 Tgd rswnmldw xntw bnwd hr, sgd rnwd dffdbshud, dffibhdms amc dmctwhml akk xntw rnudw rtrbkdr vhkk ad1 Bthkchml xntw bnwd rswdmlsg hr sgd kdx sn snsak-ancx fismdrr amc aarnktsdkx hrodwashud vgdm cdudknohml a fis, whoodc ogxrhptd1 Tgwntlgnts sgd annk, vd’kk knbtr nm d–dwbhrdr sgas trd as kdars nmd kwnr dabg lwnto1 Mnrs vhkk trd ansg, amc as kdars nmd d–dwbhrd vhkk trd akk nk sgd aanud1 Sdwhntrkx, hs’kk trd akk nk sgdr1 Movkrs PHCTORALgS MAMOR Tghr oahw nk sghbk, kam-rgaodc rtrbkdr rakdr to sgd atkk nk sgd rtrbkd rarr hm sgd bgdrs1 Tgd “odbr” awd wdronmrhakd knw wnsashml, fld–hml amc awhmlhml hm ansg awrr knw abshnmr rtbg ar sgwnvhml a aakk, khkshml a bghkc, nw odwknwrhml otrohml oabkr nw otrg-tor1 “ TRgCHPS BRACHgg Tgd kawld rtrbkd knbasdc nm sgd aabk nk sgd toodw awr, sgd swhbdor awabghh (bnrrnmkx wdkdwwdc sn ar “swhbdor”, hr wdronmrhakd knw rswahlgsdmhml sgd awr1 Tgd swhbdor rakdr to nudw 50 odwbdms nk sgd toodw awr’r rtrbtkaw rarr1 “ DHLTOgD Tghr gdaws-rgaodc rtrbkd lwnto hr racd to nk sgwdd chffdwdms fiadwr (kwnms, rhcckd amc wdaw,1 Wghkd dabg fiadw sxod gar a rodbhfib ktmbshnm, sgd “cdksr” ar a vgnkd awd wdronmrhakd knw wahrhml amc rsaahkhyhml sgd awrr ctwhml wnsashnm1 “ BgCHPS BRACHgg Omd nk sgd arrhrshml rtrbkdr ctwhml a otkk-to, sgd ahbdor awabghh (bnrrnmkx wdkdwwdc sn ar “ahbdor”, hr wdronmrhakd knw knwdawr wnsashnm amc dkanv fld–hnm1 gs’r knbasdc nm sgd kwnms nk sgd toodw awr1 Kone: Cghm-tor awd rnwd dffdbshud as sawldshml sgd ahbdor sgam otkk-tor awd ctd sn sgd rtohmasdc lwho1 “ TRAPHagaS Amnsgdw owhrd rnudw, sgd swaodyhtr (bnrrnmkx wdkdwwdc sn ar “swaor”, hr a kawld, rtodwfibhak rtrbkd knbasdc adsvddm sgd aard nk sgd rktkk amc sgd rhcaabk, amc kasdwakkx adsvddm ansg rgntkcdwr1 gsr owhrawx ktmbshnm hr sn rnud sgd rbaotkad (rgntkcdw akacdr, amc rtoonws sgd awr1 “ LATgS SgMaS DORSg Tgd kashrrhrtr cnwrh (rdamhml “awnacdrs rtrbkd hm sgd aabk”, hr wdronmrhakd knw rnuhml sgd awr snvawc sgd bdmsdw nk sgd ancx (acctbshnm,, hmsdwmakkx wnsashml sgd awr as sgd rgntkcdw snvawc sgd bdmsdw nk sgd ancx (rdchak wnsashnm,, amc rnuhml sgd awr rswahlgs aabk adghmc sgd ancx (onrsdwhnw rgntkcdw d–sdmrhnm,1 gs akrn okaxr a rxmdwlhrshb wnkd hm d–sdmchml amc admchml sn dhsgdw rhcd (kasdwak fld–hnm, sgd ktraaw rohmd1 Tghr oahw nk rtrbkdr hr bnrrnmkx wdkdwwdc sn ar sgd “kasr1” “ IORHARM ILHd ORS1 HdTHNSORS Tgd rswtbstwd adsvddm sgd dkanv amc vwhrs bnmsahmr a mtradw nk rtrbkdr, hmbktchml sgd fld–nwr amc d–sdmrnwr nk sgd chlhsr, awabghnwachakhr (vghbg fld–dr sgd dkanv,, ownmasnwr (vghbg stwm sgd oakr nk sgd gamc cnvmvawc, amc rtohmasnw (vghbg stwmr sgd oakr nk sgd gamc tovawc,1 Tgdrd rtrbkdr akknv xnt sn lwho sgd aaw ctwhml a otkk-to1 “ MAMOR MaSCLHS GLaTHaS MAdgMaS Tghr rtrbkd rakdr to sgd raonwhsx nk sgd atssnbkr amc hr wdronmrhakd knw rahmsahmhml am dwdbs onrstwd, wahrhml kwnr a rptas onrhshnm amc odwknwrhml rnrs kdl rnshnmr, rtbg ar acctbshnm amc wnsashnm1 “ QaADRgCHPS Tgd ptacwhbdor hr a kawld rtrbkd lwnto racd to nk kntw rtrbkdr nm sgd kwnms nk sgd sghlg1 gs’r sgd rswnmldrs, kdamdrs rtrbkd rarr nm sgd ancx1 Tgd “ptacr” awd wdronmrhakd knw rswahlgsdmhml sgd kmdd onhms amc awd bwtbhak hm vakkhml, wtmmhml, rptasshml amc otrohml1 “ HAMSTRgNGS Tgd garrswhmlr, knbasdc nm sgd aabk nk sgd sghlg, awd racd to nk kntw rtrbkdr wdronmrhakd knw kmdd admchml amc gho rswahlgsdmhml1 Tgd garrswhmlr vnwk ar amsalnmhrsr sn sgd ptacwhbdor sn dmaakd vakkhml, wtmmhml amc otrohml, ar vdkk ar rahmsahmhml rsaahkhsx hm sgd gho amc kmdd1 “ CALVHS Tgd swhbdor rtwad, nw “bakudr,” hr racd to nk sgd larswnbmdrhtr amc rnkdtr rtrbkdr1 Tgdrd rtrbkdr assabg sn sgd Abghkkdr sdmcnm amc awd wdronmrhakd knw amkkd wnsashnm, fld–hnm amc rsaahkhyashnm, amc awd bwtbhak knw vakkhml, wtmmhml amc otrohml1 Cork Tghr sdwr wdkdwr sn sgd awda nk sgd snwrn bnronrdc nk sgd wdbstr aacnrhmhr (sgd “rh–-oabk” onwshnm nk sgd aacnrhmakr,, nakhptdr, swamrudwrtr aacnrhmhr amc dwdbsnw rohmad1 Itkk-ancx ktmbshnmak rnudrdmsr swachshnmakkx nwhlhmasd kwnr sghr awda nk sgd ancx, amc hs ownuhcdr rsaahkhyashnm ctwhml owdssx rtbg dudwx abshuhsx xntw ancx odwknwrr nm a cahkx aarhr, kwnr d–dwbhrdr hmbktchml sgd otkkto sn rahmsahmhml ownodw onrstwd vgdm rsamchml nw rhsshml1 A rswnml bnwd hr drrdmshak sn ownodw fismdrr; xntw ancx’r rswdmlsg mddcr a rnkhc aard sn vnwk kwnr1 4,SHCOND ABS Tn vnwk xntw bnwd hm sgd baw, sgd nffibd, hm a cdmshrs’r bgahw amc dudwxvgdwd hm adsvddm, owabshbd fld–hml xntw wdbstr aacnrhmhr khkd xnt’wd aants sn lds otmbgdc hm sgd lts1 Bwdasgd nts amc gnkc dabg bnmswabshnm knw 3–5 rdbnmcr knw ar ramx wdor ar xnt bam—tmshk xntw cdmsak gxlhdmhrs rsawsr vnmcdwhml vgas sgd gdbk xnt’wd cnhml1 Dnhml sghr pthbk hrnrdswhb d–dwbhrd bam kddo xntw ancx vnwkhml sn rgwdc xntw bnwd hm adsvddm vnwkntsr1 gs’r rhrokd amc xnt cnm’s dudm gaud sn bgamld hmsn xntw rshmkx lxr bknsgdr1 Irk w u k n tr y As k k d Qu k s toon s Q- gr hs onrrhakd sn otrs vnwk nff rx knud gamckdrC “ A- edr, ats sgd amrvdw rhlgs ad chffdwdms sgam xnt sghmk1 Tgd rdbwds sn knrhml xntw knud gamckdr hr sn swahm xntw dmshwd ancx trhml ancxvdhlgs d–dwbhrdr1 Wams whoodc aarC Twahm xntw awrr, aabk, rgntkcdwr amc kdlr…amc xntw aar vhkk wdao sgd admdfisr1 Q- Cam’s g otrs cn bwtmbgdr sn who rx aarC “ A- ent bam cn bwtmbgdr akk cax knml amc rshkk mns gaud a whoodc bnwd1 Pdwhnc1 amkdrr xnt vnwk xntw dmshwd ancx sn lds kdam, xnt otrs vnm’s ad aakd sn rgnv nff xntw rh–-oabk1 “ Q- g var akvaxr snkc sn rswdsbg fiwrs, ats kasdkx g’ud wdac sgas xnt rgntkcm’s rswdsbg xntw rtrbkdr vgdm xnt’wd bnkc1 Wgas’r sgd cdakC “ A- Rdrdawbg amc rstchdr nudw sgd kars kdv xdawr gaud wdhmknwbdc sgd wdarnmhml sgas xnt rgntkc vawr to adknwd xnt d–dwbhrd amc sgdm rswdsbg aksdw xnt’ud bnrokdsdc xntw vnwknts1 Rdac rnwd aants vawrhml to amc rswdsbghml nm oald 301 “ Q- grm’s hs swtd sgas ancxvdhlgs d–dwbhrdr cnm’s rakd xntw rtrbkdr ar ahl ar lxr-aardc d–dwbhrdrC “ A- gk xnt vams sn athkc sgd ahlldrs bgdrs onrrhakd ax knachml to a aaw amc cnhml wdor nk admbg owdrr nudw amc nudw, sghr hr ownaaakx sgd vwnml annk knw xnt1 Bts wdrdradw, xnt bam athkc gtld awrr, odbr amc kdlr amc rshkk ad tmfis—tmaakd sn odwknwr vdkk as sgd bnrokd– rnshnmr mdbdrrawx knw rnrs ronwsr1 arhml ancxvdhlgs d–dwbhrdr, xnt’kk athkc xntw dmshwd ancx amc sgd dmc wdrtks vhkk ad a rswnmldw, karsdw amc fissdw udwrhnm nk xnt1 ent’kk akrn ad araydc as gnv rtbg ahlldw rtrbkdr knnk vgdm xnt’wd whoodc1 “ Q- Cam g cn a ktkk-ancx vnwknts dudwx caxC “ A- Nn, xntw ancx mddcr shrd sn wdrs amc wdbnudw1 Wgdm xnt cn rswdmlsg-swahmhml d–dwbhrdr rtbg ar otkk-tor, xnt bwdasd shmx, gawrkdrr sdawr hm sgd rtrbkd1 Tgdrd shmx sdawr gdak ctwhml wdrs caxr1 Ar a wdrtks, sgd rtrbkd adbnrdr rswnmldw amc rnwd cdfimdc1 gk xnt cnm’s akknv sgd rtrbkdr sn gdak, xnt whrk nudwtrd hmotwhdr sgas bntkc onsdmshakkx cdwahk xntw aahkhsx sn d–dwbhrd as akk1 Cnmrsams wdodshshnmr nk amx rnshnm vhsgnts ownodw wdrs vhkk dudmstakkx wdrtks hm nudwtrd hmotwhdr1 Rdodas sghr rdmsdmbd: “Rdrs hr dptakkx ar hronwsams ar sgd vnwknts knw rswdmlsgdmhml amc rgwdcchml xntw ancx1” Nnv, rakd rtwd xnt knkknv xntw nvm acuhbd1 “ Q- Wgas hk g bam’s cn akk sgd wdor hm sgd ownlwar knw a lhudm vnwkntsC “ A- Tgd wdor awd a lthcdkhmd amc a lnak knw dabg vnwknts— sgdx’wd mns sgd kav1 g bam ownrhrd xnt sgas mn nmd vhkk rgnv to as xntw cnnw sn lhud xnt a shbkds knw rhrrhml sgd kars svn wdor nk otkk-tor1 Dn ar ramx wdor ar xnt bam vhsg lnnc knwr amc vgdm xnt wdabg kahktwd, xntw ancx hr rhlmakhml sgas xnt’wd cnmd1 gk xnt rshkk kddk khkd xnt gaud rnrd ktdk kdks hm sgd samk, sgdm sakd a awdak knw 1–2 rhmtsdr amc swx sn fimhrg nff sgd rds1 gk xnt kddk amx oahm, rnwdmdrr nw chyyhmdrr, sgdm hs’r shrd sn bakk hs a cax1 Ndudw kddk argardc sgas xnt chcm’s bnrokdsd dudwx wdo nk a vnwknts—rsax onrhshud amc bnrd aabk rswnml aksdw a cax nk wdrs1 “ gk xnt rhrrdc rnwd sgam 30 odwbdms nk sgd wdor, g rtlldrs rsawshml nudw sgd rard vnwknts aksdw xnt’ud wdrsdc amc wdbnudwdc1 Iddk kwdd sn ownlwdrr nmvawc hk hs’r otrs nmd nw svn wdor, ats ad gnmdrs vhsg xntwrdkk hk xnt fimc xntwrdkk rhrrhml wdor dudwx vnwknts—odwknwr sgd d–dwbhrdr vhsghm xntw aahkhsx amc xnt’kk lds rswnmldw amc dudmstakkx ad aakd sn bnrokdsd sgd ktkk vnwknts1 “ Q- Hnv kars rgntkc g cn sgd rnudrdmsrC “ A- Snrd d–dwbhrdr vhkk gaud rodbhfib roddcr ctwhml bdwsahm vnwkntsr, ats ar a wtkd nk sgtra xnt rgntkc swx sn rshbk sn a “rdchtr” roddc1 Lhrsdm sn xntw ancx; xnt’kk kmnv vgas’r snn kars nw snn rknv vhsg a khsskd ahs nk d–odwhdmbd1 gk xnt’wd otrs kdawmhml sgd rnudrdmsr, sakd hs ar rknvkx ar xnt mddc sn rahmsahm ownodw knwr1 A kdv d–dwbhrdr khkd rowhmsr amc Taaasar vhkk wdpthwd 90 odwbdms dffnws amc roddc, ats vd’kk lds sn sgnrd vgdm vd bnudw sgd ownlwar1 “ Q- Hnv rgntkc g awdasgd knw dabg rnudrdmsC “ A- Inw rnrs d–dwbhrdr vd’kk bnudw vgdm sn awdasgd hm amc nts, ats nudwakk hs’r a lnnc hcda sn awdasgd nts vgdm xnt’wd d–dwshml sgd rnrs knwbd (otrghml, otkkhml, dsb1, amc awdasgd hm nm sgd wdbnudwx1 Bwdasghml ownodwkx hr a ahl oaws nk adhml aakd sn odwknwr rnrd nk sgd waohc rnudrdmsr vd’kk ad bnudwhml nm hm sghr annk, rn rakd rtwd sn knbtr nm awdasghml wgxsgrhbakkx amc mns gnkchml xntw awdasg ctwhml rdsr1 “ Q- g var aakd sn knkknv sgd ownlwar udwx vdkk dawkx nm ats ar mnv gauhml swntakd cnhml sgd wdpthwdc wdor1 Wgas’r lnhml nmC “ A- gmhshakkx, xntw ancx lndr sgwntlg a mtradw nk bgamldr vgdm xnt rsaws a mdv ownlwar1 entw ancx vhkk rnnm adlhm sn acaos sn sgd vnwkntsr; xnt’kk mnshbd a okasdat nmbd xnt adbnrd trdc sn cnhml amx d–dwbhrd1 Tghr ownlwar gar addm bawdktkkx cdrhlmdc sn aunhc sghr okasdat dffdbs ax bgamlhml sgd ctwashnm, hmsdmrhsx amc vnwknts wntshmd nudw rdudm vddkr1 Inkknv sgd ownlwar ar adrs xnt bam1 gm sgd tmkhkdkx dudms xnt cn ghs a okasdat, bnmshmtd sn knkknv sgd okam amc dudmstakkx sgdwd’kk ad dmntlg bgamld sn lds xnt nudw sgd gtro1 Rdrdradw, cnm’s nudwcn hs amc ad rtwd sn sakd sgd mdbdrrawx wdrs adsvddm vnwkntsr1 “ Q- Sgntkc g ad rnwd aksdw dudwx vnwkntsC “ A- Snwdmdrr rax ad mnwrak hk xnt’wd a adlhmmdw, gaud wdbdmskx bgamldc to xntw wntshmd nw awd swxhml a mdv abshuhsx1 Tgd hmhshak rnwdmdrr rgntkc kdrrdm nudwshrd; hs’r mns mnwrak sn ad rnwd aksdw dudwx vnwknts1 gk xnt bnmshmtd sn ad rnwd, xnt rax mddc sn sakd rnwd caxr nff adsvddm vnwkntsr1 “ Q- Whkk ktkk-ancx rswdmlsg swahmhml rakd vnrdm atkk toC “ A- Tgd ancxvdhlgs d–dwbhrdr hm sghr annk vdwd rdkdbsdc rodbhfibakkx knw rdm amc vnrdm sn cdudkno kdam, rgwdccdc anchdr1 Txohbakkx, vnrdm cnm’s gaud sgd khmc nk gnwrnmdr mdbdrrawx sn athkc gtld, atkkx rtrbkdr1 Itkk-ancx rswdmlsg swahmhml admdfisr ansg rdm amc vnrdm ax bwdashml kdamdw shrrtd amc knrhml amx d–bdrr kas (ax hmbwdarhml rdsaankhb dffibhdmbx,, rknvhml rtrbkd knrr (drodbhakkx hm nkcdw actksr, amc cdbwdarhml whrk knw hmotwx1 “ Q- Whkk sghr vnwknts ad am dffdbshud vax sn knrd vdhlgsC “ A- Tgd bnrahmashnm nk ancxvdhlgs rswdmlsg swahmhml vhsg sgd bawchnuarbtkaw swahmhml kwnr odwknwrhml rtodwrdsr (ramx d–dwbhrdr vhsg mn wdrs hm adsvddm,, Taaasar (20 rdbnmcr nk hmsdmrd d–dwbhrd knkknvdc ax 10 rdbnmcr nk wdrs, amc sgd rowhmshml hmunkudc hm sgd fismdrr lardr hr sgd rnrs dffibhdms vax knw xnt sn knrd vdhlgs1 Wgdm oahwdc vhsg aakambdc mtswhshnm, xnt’kk ad fiwhml to xntw rdsaankhrr hm ar khsskd ar 20 rhmtsdr a cax sn atwm d–bdrr kas amc rgwdc xntw ogxrhptd1 “ Q- Wgas hr sgd adrs shrd nk cax sn cn sgdrd vnwkntsrC A- Cgnnrhml a shrd hr bnrokdsdkx to sn xntw owdkdwdmbd1 g odwrnmakkx khkd sgd kddkhml nk a lwdas rnwmhml wntshmd dmdwlhyhml rd knw sgd vgnkd cax, ats g nwhlhmakkx bnmbdhudc sghr ownlwar vghkd vnwkhml nts as ktmbgshrd as sgd oawk mdaw rx nffibd1 Aksdw a pthbk rgnvdw as sgd lxr, g var rnwd dmdwlhydc as vnwk hm sgd aksdwmnnm aksdw vnwkntsr sgam g var hm sgd rnwmhml1 Tgd vnwkntsr hm sghr annk awd cdrhlmdc sn ad cnmd akrnrs amxvgdwd, rn ohbk a shrd sgas vnwkr knw xnt1 ent bntkc cn rdsr nk d–dwbhrdr vghkd xnt lds wdacx hm sgd rnwmhml nw aksdw xnt lds sgd khcr sn adc1 “ Q- Cam g bnrahmd nsgdw vnwkntsr vhsg sghr ownlwarC “ A- gk xnt’wd am asgkdsd vgn mddcr sn swahm ronwsr-rodbhfib rkhkkr, sgdm sgd vnwkntsr hm sghr annk rgntkc ad trdc sn rtookdrdms sgas swahmhml1 gk xnt’wd gnohml sn lds rswnmldw nw rnwd whoodc karsdw ax cnhml d–swa vnwkntsr nm “wdrs caxr,” sgdm xnt’wd hm camldw nk nudwswahmhml amc mns kdsshml xntw rtrbkdr wdrs, wdbnudw amc lwnv1 Inw adrs wdrtksr, knkknv sgd ownlwar—wdrs hmbktcdc—knw rdudm vddkr1 gk xnt’wd cnhml sgd ownlwar knw rahmsdmambd, bgdbk nts sgd acuhbd hm sgd “Mahmsahmhml entw Rhoodc Pgxrhptd” rdbshnm nm oald 1141 “ Q- Hnv cn g trd sgd lardr sn gdko rd lds whoodcC “ A- Akk nk sgd lardr awd rdbwdskx kamsarshb vnwkntsr sn rgwdc xntw ancx amc bam ad cnmd hm okabd nk sgd bawchn bnronmdms (rdchbhmd aakk rowhmsr awd a lwdas d–arokd, nm vnwknts caxr nw ar a rtookdrdmsak vddkdmc vnwknts1 Itm, sntlg amc ltawamsddc sn lds xnt rvdashml, sgdrd lardr gaud addm sdrsdc amc bwdasdc nudw sgd bntwrd nk rdudwak xdawr amc vdwd hmrswtrdmsak hm rx bwnrr-swahmhml hm owdoawashnm knw wabhml rx fiwrs gwnmram1 “ Q- Wgas’r sgd rhmlkd adrs sho xnt bam lhud sn rnrdnmd aants sn rsaws sghr ownlwarC “ A- Cnrrhs sgd shrd amc dffnws sn cn sgd ownlwar whlgs1 Oksdm hs wdakkx gdkor sn gaud a oawsmdw nw svn (sgas’r gnv vd bwdasdc sgd ownlwarr%, vgn’kk kddo xnt nm swabk sn bnrokdsd sgd vnwkntsr1 Mawk vnwknts caxr nm xntw bakdmcaw, nw rds am akdws nm xntw bnrotsdw nw rrawsognmd knw sgd rgnws arntms nk shrd sgd ownlwar sakdr1 ent bam cn vgas Marnm amc g chc—aknbk xntw bakdmcaw kwnr mnnm sn 1 o1r1 dabg cax sn rakd rtwd xnt lds tmhmsdwwtosdc d–dwbhrd shrd1 B ar an ck d Nu trotoon Bakambdc mtswhshnm hr abstakkx owdssx rhrokd, ats vd’wd anraawcdc ax rhkkhnmr nk cnkkawr vnwsg nk acudwshrhml sntshml tmgdaksgx knncr1 Inw sgd rnrs oaws, vd rodmc udwx khsskd shrd wdakkx sghmkhml aants vgas vd ots hmsn ntw rntsgr nm a cahkx aarhr1 Stwd, vd’wd akk atrx dudwx cax, ats a khsskd okammhml amc ohbkhml to rnrd gdaksgx rmabkr bam owdudms xntw rsnrabg kwnr rsddwhml xnt hmsn a wdakkx tmgdaksgx knnc bgnhbd1 Ddudknohml aakambdc mtswhshnm otrs wdpthwdr a khsskd kmnvkdcld nk xntw knnc’r mtswhshnmak uaktd amc rnrd darx okammhml1 entw ancx bnmrsamskx acotrsr sn rsax hm aakambd1 gs rax rntmc khkd a whchbtkntr nudwrhrokhfibashnm ats, ax dashml gdaksgx, aakambdc knncr, xnt rakd hs sgas rtbg darhdw knw xntw ancx sn ktmbshnm as odak bnmchshnm1 Hdwd awd rx sno-10 rtodwpthbk shor knw arrdrrhml xntw cahkx knnc hmsakd1 “ TgP 09 KHHP A IOOD MOaRNAL IOR A WHHK- Wwhsd cnvm aarnktsdkx dudwxsghml sgas xnt ots hm xntw adkkx— vasdw hmbktcdc—knw rdudm caxr (nw knmldw, hk mdbdrrawx, rn xnt bam filtwd nts xntw oassdwmr1 gmbktcd shrd, ptamshsx amc gnv gtmlwx xnt kdks nm a rbakd nk 1–101 Makd a mnsd aants vgas ogxrhbak abshuhsx xnt chc sgas cax ar vdkk; sgdwd’r trtakkx a bnwwdkashnm adsvddm d–dwshnm amc gtmldw1 Tgd rnwd hmknwrashnm xnt ots hm xntw ontwmak, sgd rnwd casa xnt gaud sn amakxyd amc filtwd nts xntw oassdwmr1 “ TgP 19 DONflT LHT eOaRSHLI GHT IAMgSHHD - gk xntw rsnrabg hr lwtrakhml, sgdwd’r a lnnc bgambd xnt’kk nudwdas nw rmabk nm rnrdsghml tmgdaksgx1 ent’wd rnwd ownmd sn hlmnwd sgd tmgdaksghmdrr nk xntw rmabk nw nudwcn sgd onwshnmr hm xntw hrotkrd sn fikk xntw adkkx1 Hashml rrakkdw rdakr rnwd nksdm sgwntlgnts sgd cax hr sgd darhdrs vax sn bnraas sgd strrx lwtrakdr amc aunhc raansalhml xntw cahkx knnc hmsakd1 “ TgP 29 SPHND MORH TgMH gN THH PRODaCH AgSLH OI eOaR GROCHR e STORH- Iwdrg udllhdr wdpthwd a khsskd rnwd dffnws sgam lwaaahml kwdmbg kwhdr as a cwhudsgwntlg, ats nmd athkcr gdaksgx anchdr amc sgd nsgdw athkcr knud gamckdr1 H–odwhrdms vhsg acchml a lwddm odoodw sn xntw rnwmhml nrdkds hm okabd nk aabnm nw gaud am aookd hmrsdac nk a bamcx aaw1 RgPPHD TgP 9 Shop at thk kdgks ol thk grockry stork- Gwnbdwx rsnwdr ldmdwakkx kddo ownctbsr sgas ronhk (h1d1, gaud mn awshfibhak owdrdwuashudr, as sgd d–sdwhnw dcldr nk sgd rsnwd, kdauhml sgd hmsdwhnw knw bammdc lnncr, ownbdrrdc knncr amc an–dc hsdrr1 Wasbg vgdwd xnt’wd rodmchml sgd raonwhsx nk xntw shrd amc vgdwd xnt’wd ldsshml sgd atkk nk xntw baknwhdr1 Gdmdwak wtkd: gk xnt lds rnrs nk xntw baknwhdr kwnr sgd hmsdwhnw nk a lwnbdwx rsnwd, xnt mddc sn bgamld xntw chds1 TgP 39 TAKH A PgCTaR H OI eOaR IOOD AND DRgNK BHIORH eO a HAT gT- Tghr gdkor xnt wdrdradw vgas xnt asd, vgdm xnt asd hs amc sgd onwshnm rhyd1 Oksdm, vgdm xnt’wd wdakkx gtmlwx, xnt nudwknnk akk sgd d–swa baknwhdr hm sgas rdak—sgd bgddrd, bnmchrdmsr, aabnm, dsb1 gk xntw knnc bard hm a oabkald sgas gar a kaadk, sakd a ohbstwd nk sgas, snn1 Bakambdc mtswhshnm rsawsr vhsg kmnvhml sgd mtswhshnmak uaktd nk xntw knnc1 ard sgnrd kaadkr sn gdko vhsg okammhml xntw ownsdhm, bawangxcwasd, kas amc baknwhd hmsakd1 “ TgP 49 DRgNK MORH WATHR- Snca ono, kdrnmacd, dmdwlx cwhmkr, addw—sgdx sarsd rn lnnc amc awd a gtld oaws nk ntw cahkx khudr1 amknwstmasdkx, sgdx’wd akrn a gtld oaws nk ntw cahkx WalorcW chnake1 A pthbk vda rdawbg rgnvr sgas sgd audwald Ardwhbam bnmrtrdr aoown–hrasdkx 400 baknwhdr a cax kwnr rtlawx adudwaldr1 Tgnrd 146,000 d–swa baknwhdr bam swamrkasd hmsn ar rtbg ar 40 ontmcr nk vdhlgs lahm a xdaw1 Hdwd’r sgd lwdas mdvr: gk xnt bts rtlawx cwhmkr nts nk xntw cahkx flthc hmsakd amc cwhmk 2–3 ptawsr nk hbd bnkc vasdw a cax, xnt’kk admdfis kwnr: • Ctsshml gtmcwdcr nk baknwhdr (amc bgdrhbakr, kwnr xntw cahkx hmsakd1 • Btwmhml rnwd baknwhdr (oaws g,—hbd bnkc vasdw rakdr xntw ancx vnwk gawcdw sn vawr hs sn ancx sdrodwastwd1 • Btwmhml rnwd baknwhdr (oaws gg,—sgd rnwd gxcwasdc xnt awd, sgd rnwd nksdm xnt’kk twhmasd1 Habg swho sn sgd wdrswnnr vhkk knwbd xnt sn lds to kwnr xntw cdrk amc ad abshud1 • Rdltkashml xntw aknnc owdrrtwd, swamronwshml mtswhdmsr amc kddohml akk xntw anchkx rxrsdrr wtmmhml rrnnsgkx1 RgPPHD TgP 9 “Pwnsdhm” wgxrdr vhsg “kdam1” Wghkd sgd aSDA RDA knw ownsdhm hr 136 lwarr odw ontmc nk ancxvdhlgs sn rahmsahm a gdaksgx chds, sn lds whoodc xnt mddc sn bnmrtrd aoown–hrasdkx 1 lwar nk kdam ownsdhm odw ontmc nk xntw cdrhwdc vdhlgs1 gm nwcdw sn cn sghr, xnt’kk mddc sn okam xntw rdakr amc rmabkr awntmc ownsdhm bnmsdms fiwrs, amc sgdrd kdam ownsdhmr vhkk rakd to aants 50% nk xntw cahkx knnc hmsakd1 Sdd “Hashml sn Gds—amc Ssax— Rhoodc” nm oald 115 knw rnwd hmknwrashnm1 TgP 59 HAT RHAL IOODS - Tgd rnwd xnt bam aunhc ownbdrrdc knncr, sgd gdaksghdw xnt’kk ad1 Mdas, firg, ontkswx, udldsaakdr, kwthsr, mtsr amc rddcr cnm’s gaud mtswhshnm kabsr kaadkr nm sgdr adbatrd xnt kmnv vgas mtswhshnmak uaktd sgdx bnmsahm1 Wghkd g’r mns acunbashml a ktkk-nm chds bgamld, sgd Pakdn chdsr awd udwx dffdbshud hm gdkohml rnrd hmchuhctakr lds gdaksghdw amc kdam1 g rtlldrs rddshml hm sgd rhcckd—kdvdw ownbdrrdc knncr sgam xnt das mnv amc rnwd gdaksghdw wdak knncr1 gk xnt’wd udldsawham nw lktsdm hmsnkdwams, xnt’kk mddc sn acotrs amx knnc hmsakd sn rdds xntw chdsawx wdrswhbshnmr1 “ TgP 69 AVOgD THH HdTRA CALORgHS WHHN HATgNG OaT- Wgdm xnt’wd dashml as gnrd, xnt kmnv d–abskx vgas hmlwdchdmsr awd lnhml hmsn xntw rdak1 Wgdm dashml nts, xnt gaud a kns kdrr kmnvkdcld nk amc bnmswnk nudw akk sgd d–swa baknwhdr sgas lds ots hmsn sgas rdak1 Tgd accdc atssdw, raks, rtlaw amc cwdrrhml bam wdakkx acc to sn rakd sgas gdaksgx rdak xnt nwcdwdc a baknwhd amc kas anra1 Ark knw amx cwdrrhml nm sgd rhcd amc xntw rdasr nw udldsaakd bnnkdc “okahm” vhsgnts ratbdr nw atssdw1 Sodmc a kdv rhmtsdr rbammhml sgd rdmt knw gdaksgx bgnhbdr amc rakd rtwd sn ark xntw rdwudw sn gdko kddo sgdr gdaksgx1 gs’r wdakkx sgas rhrokd1 gk xnt bam’s fimc a gdaksgx bgnhbd, sgdm bgnnrd a rakac vhsg okdmsx nk udllhdr (amc dudm rnrd lwhkkdc bghbkdm, amc rakd rtwd xnt lds sgd cwdrrhml nm sgd rhcd1 Snrdshrdr hs’r adssdw sn gaud a rakac, kdaud a khsskd gtmlwx amc gaud a gdaksgx rmabk as gnrd1 “ TgP :9 WHA T HAPPHNS gN THH PANTR e DOHSNflT STAe gN THH PANTR e- Tgd fiwrs rsdo hr sn aamhrg akk sgd tmgdaksgx rmabk knnc kwnr xntw gntrd—hk hs’r mns sgdwd, xnt bam’s rmabk nm hs1 Stwd, xnt rax gaud kamsarshb vhkkonvdw, ats vgdm xnt gaud a bwauhml amc rdd sgas aal nk bghor, xnt’wd otsshml xntwrdkk hm a owdchbardms knw mn lnnc wdarnm1 Hauhml rnrd kwths hm a anvk nm sgd bntmsdw vnwkr vnmcdwr—xnt rdd hs bnmrsamskx, xnt bam lwaa hs nm sgd vax nts sgd cnnw amc xnt’kk akrn kddk lthksx hk xnt antlgs hs amc akknvdc hs sn ln aac whlgs tmcdw xntw mnrd1 Cdkdwx amc bawwnsr kars dudm knmldw hm sgd kwhcld sgam kwths amc awd akvaxr a lwdas rmabk1 A gamcktk nk mtsr amc cwhdc bwamadwwhdr vhkk ln a knml vax hm ktdkhml xntw ancx amc kdmchml nff amx bwauhmlr knw rtlawx rmabkr1 RgPPHD TgP 9 Stock your lrodgk+ havk a sparsk pantry- Ar a bnwnkkawx sn rgnoohml as sgd d–sdwhnw dcldr nk sgd lwnbdwx rsnwd, sakd hmudmsnwx nk xntw kwhcld amc oamswx1 Tgd raonwhsx nk xntw baknwhdr rgntkc bnrd kwnr sgd kwhcld amc kwddydw wasgdw sgam sgd oamswx1 TgP ;9 PLAN eOaR SNACKS MaST LgKH eOaR MHALS A “rmabk” aarnktsdkx cndr mns gaud sn ad rnrdsghml cdbacdms sgas xnt mddc sn kddk aac aants aksdw dashml1 Abstakkx, rmabkr okax a raonw wnkd hm ktdkhml xntw ancx sgwntlgnts sgd cax1 Dhc xnt kmnv sgas xntw ancx atwmr rnwd baknwhdr vghkd hs’r ownbdrrhml knnc sgam vgdm xnt gaud am drosx rsnrabgC Smabkr fikk hm sgd lao adsvddm rdakr amc kddo xntw ancx atwmhml baknwhdr akk cax knml1 Pkam xntw rmabkr ax awhmlhml a bntokd nk ohdbdr nk kwths sn vnwk nw nm xntw cahkx abshuhshdr1 Gwamnka, mtsr amc cwhdc kwths akk swaudk vdkk1 Tgdwd awd okdmsx nk gdaksgx noshnmr hm dmdwlx amc mtswhshnm aawr, ats ad avawd nk sgd baknwhd cdmrhsx amc mtswhshnmak uaktd1 gk xnt’wd (nbbarhnmakkx, dashml a rdak-wdokabdrdms aaw, rakd rtwd hs’r wdokabhml a rdak amc mns a rmabk1 gk xnt gaud gdaksgx rmabkr auahkaakd, xnt’kk rakd xntw bgnhbdr kaw rnwd darhkx1 “ TgP 009 gTflS ALL AB OaT BALANCH- gm nwcdw sn rsax abshud, athkc a kdam ogxrhptd, amc kddo xntw dmdwlx kdudk ghlg, xnt mddc sn lds dmntlg rabwn-amc rhbwnmtswhdmsr amc vasdw dabg cax1 Mabwnmtswhdmsr hmbktcd kasr, ownsdhmr amc bawangxcwasdr; rhbwnmtswhdmsr hmbktcd uhsarhmr amc rhmdwakr1 entw ancx wdpthwdr uhsarhmr sn wdltkasd hsr bnrokd– bgdrhrswx, hmbktchml sgas nk sgd chldrshud amc mdwuntr rxrsdrr1 Mhmdwakr awd sgd athkchml aknbkr knw anmd rswdmlsg amc bawchnuarbtkaw gdaksg1 Mdasr, kwthsr amc udldsaakdr bnmsahm okdmsx nk sgd uhsarhmr amc rhmdwakr xntw ancx mddcr nm a cahkx aarhr1 Vhsarhm rtookdrdmsr awd akrn a lnnc vax sn rakd rtwd xntw ancx hr ldsshml sgd uhsak rhbwnmtswhdmsr hs mddcr1 B k lork eou B k gon gm nwcdw sn knbtr nm bnrokdshml sghr ownlwar rtbbdrrktkkx, hs’r hronwsams sn ad wdacx knw sgd bgakkdmld amc kmnv xntw khrhsr1 Wgdm xnt adlhm amx mdv d–dwbhrd ownlwar, hs’r hrodwashud sgas xnt sakk vhsg xntw cnbsnw fiwrs amc rakd rtwd xnt’wd gdaksgx dmntlg sn oawshbhoasd hm ogxrhbak rswdmlsg swahmhml amc bnmchshnmhml1 Ombd xnt adlhm sgd 4 S eekm no Denncha Nckkedownlwar, odwknwr hs as xntw nvm oabd amc vhsghm xntw odwrnmak kdudk nk fismdrr1 gk xnt kddk d–swdrdkx kashltdc nw gaud am tmbnrknwsaakd kdudk nk oahm amc rnwdmdrr, sakd svn sn sgwdd caxr nff kwnr sgd vnwknts1 gk sgd chrbnrknws nw oahm odwrhrsr, xnt rgntkc rdd a gdaksg bawd ownkdrrhnmak1 Dtd sn sgd mastwd nk a ktkk-ancx vnwknts wntshmd, xnt’kk ad khkshml, otrghml amc owdrrhml xntw dmshwd ancxvdhlgs1 Makd rtwd xnt wdbnlmhyd amx ogxrhbak khrhsashnmr rtbg ar vdak nw hmotwx-ownmd onhmsr1 gs’r kaw rnwd hronwsams sn ad bawdktk vhsg mallhml hmotwhdr sgam hs hr sn ad vnwwx aants bnrokdshml akk sgd d–dwbhrdr hm a rodbhfidc arntms nk shrd1 Sdudm vddkr hr am noshrtr arntms nk shrd sn lds whoodc, ats mns hk xnt hlmnwd sgd vawmhml rhlmr amc gtws xntwrdkk1 Snrd rnudr vhkk wdpthwd xnt sn khks xntw ancxvdhlgs nm aawr, admbgdr, bgahwr nw nsgdw naodbsr1 Pkdard rakd rtwd sgas sgd aooawastr xnt’wd trhml hr rstwcx dmntlg sn gamckd rnwd sgam cntakd xntw vdhlgs1 Bd rraws amc rakd—cnm’s sakd amx bgambdr vhsg tmrakd dpthordms, amc rakd rtwd xnt’wd ownodwkx swahmdc sn trd amx dpthordms adknwd xnt rsaws a vnwknts1 Akvaxr ad avawd nk xntw rtwwntmchmlr amc rakd rtwd xnt gaud okdmsx nk wnnr sn d–dbtsd rnudr rakdkx vhsgnts ghsshml nw swhoohml nudw nsgdw naodbsr1 Warmong ap % Strktchong Pwnodwkx vawrhml to sgd ancx owhnw sn amx abshuhsx hr udwx hronwsams, ar hr rswdsbghml onrs-vnwknts1 Pkdard mnsd sgas vawrhml to amc rswdsbghml awd svn bnrokdsdkx chffdwdms sghmlr: A vawr-to wntshmd rgntkc ad cnmd adknwd rswdsbghml rn sgas xntw rtrbkdr awd rnwd okhaakd amc aakd sn ad rswdsbgdc dffibhdmskx1 ent rgntkc mns “vawr to” ax rswdsbghml; xnt rhrokx cnm’s vams sn otrg, otkk nw rswdsbg bnkc rtrbkdr1 Pwhnw sn vawrhml to, xntw rtrbkdr awd rhlmhfibamskx kdrr fld–hakd1 Tghmk nk otkkhml a wtaadw aamc nts nk a kwddydw: gk xnt rswdsbg hs knwbdktkkx adknwd hs gar a bgambd sn vawr to, xnt’kk khkdkx sdaw hs1 Sswdsbghml bnkc rtrbkdr bam batrd a rhlmhfibamskx ghlgdw wasd nk rtrbkd rswahmr amc dudm hmotwhdr sn onhmsr sgas wdkx nm sgnrd rtrbkdr knw akhlmrdms1 gs’r bwtbhak sn wahrd xntw ancx sdrodwastwd owhnw sn adlhmmhml a vnwknts1 gm nwcdw sn owdudms hmotwx, rtbg ar a rtrbkd rswahm, xnt vams sn knnrdm to xntw rtrbkdr amc onhmsr 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nk sgdrd oahmr odwrhrsr, hs’r hrodwashud sgas xnt rddk rdchbak acuhbd1 How to Use This Book Designed for men and women to build total-body strength and fitness, the 7 Weeks to Getting Ripped program puts together bodyweight exercises, games, warm-ups, stretches and cardiovascular routines for a unique workout. It also produces results that you need to see—and feel—to believe. The program is broken down into three levels: Prep, Level I and Level II. The Prep level makes the program accessible to anyone who’s interested in getting ripped, regardless of age, weight or fitness level. This level will build your strength and confidence by teaching you full-body exercises that are easy to remember and repeat. Level I is the meat and potatoes of the program, with carefully chosen exercises to help you develop lean muscle and burn fat. Level II kicks things up a notch by integrating Tabata intervals, advanced moves and an additional set or two. Level II will keep you on your toes and work your entire body like no other workout you’ll find! How do you find out where you start in the 7 Weeks to Getting Ripped program? Take the “Power 4” test on page 36! Find Your Level Using the “Power 4” Exercises The “Power 4” test measures your ability to perform four exercises: pullups, squats, push-ups and planks. You’ll do the maximum amount of each of these with good form, followed by a two-minute break. What? You want me to do all these exercises back to back? I can’t do as many push-ups after my upper body is tired from pull-ups! Yes, that’s the whole idea. Throughout Level I and Level II of the program, you’ll be performing different intervals, including supersets (completing exercises with little or no rest between sets or movements) and Tabata intervals (20 seconds of intense exercise followed by 10 seconds of rest, then repeated up to 8 times). By “semi-supersetting” (2-minute rest in between exercises), this test closely mirrors the actual workouts and will give you an accurate baseline. If you’re unsure about tackling these exercises by yourself, why not invite a friend to take on this challenge with you? Having a training partner is a great way to keep you safe, motivated and accountable for your workouts. If you have a training partner for the initial test, have them keep an eye on your form to make sure you’re performing the movement properly. If you’re having problems with your form, now is the easiest time to fix it. Incorporating Games & Cardio What about the games and cardio, you ask? The games and cardio exercises are all listed in the Appendix starting on page 126; for the most part they’re all mix and match. If your workout calls for 15 minutes of cardio afterward, then you can pick any cardio or game from the list and put in at least 15 minutes of quality exercise. Whether you hop on the treadmill and do “music intervals” or hit a patch of grass for ball sprints, the routine is up to you. You can even combine two or three cardio exercises and games to allow a wide range of motion and get your metabolism fired up. Some games are a complete workout by themselves and a great way to get outside and get some extra training in on the weekend. “Hot Corner” (page 134) features bodyweight exercises, sprints and dynamic moves that’ll keep you moving over the weekend and is a fantastic way for you to include your family and friends in some healthy competition. 008 “Power 4” Test Before beginning the test, it’s imperative that you prepare yourself for the exercises by warming up and getting your blood pumping. A good warmup should be 5–10 minutes and raise your body temperature to a light sweat. Flip to pages 116–21 for some ideas. Here’s what you’ll need for the test: • Pull-up bar • Stopwatch/timer for planks • Water • Towel • Exercise mat (preferred, but optional) Your workout area should be well-ventilated and free from obstructions so you can complete the movements freely without hitting anything. Use an appropriate bar that’s high enough that you can extend your arms fully when grasping it. If it’s too high, you may feel uncomfortable jumping up to grab it. If it’s too low, you’ll waste energy bending your knees to keep your feet from touching the ground. The bar itself should be safe and sturdy and able to hold more than double your bodyweight. Warmed up and ready? Great! Just a few minutes more and you can start the test. Before you do, it’s very important that you familiarize yourself with proper form for each exercise. Read each of the exercise descriptions, view the photos and slowly try each move yourself a few times to make sure you understand exactly what you’ll be doing once you get started. Make sure you’re hydrated, somewhat relaxed and take some slow, deep breaths to prepare. We’re starting with the most difficult of the “Power 4” moves—the pull-up. Even if you’ve never been able to do a pull-up in the past, it’s important that you try. I’ve personally witnessed many people who thought they couldn’t do any do 3 or 4 once they realize the proper form and use the large muscles of their upper back to complete the movement. Don’t mentally block yourself from success; give it your best shot. RIPPED TIP: Take a “before” picture. Actually, take several from different angles. Guys, take your shirts off, and ladies, pick that bikini that you’d love to look great in. This is a really important step that is often forgotten and best taken care of before you even take the test. Personally, I wish I had some good shirt-off “before” pictures of myself. Truth be told, I never took any shirtless pictures because I was unhappy with the way I looked. Now I wish I had those photos to compare—and you will, too! You don’t need to share them with anyone else right now if you’re selfconscious, but I’ve had trainees post them on their fridge to remind them of why they were working so hard to get fit. Keep track of your progress with a picture each week; you’ll be amazed at your transformation! Pull-Up 1 Grip the horizontal bar with your palms facing away from you and your arms fully extended. Your hands should be slightly wider (up to 2 inches) than your shoulders. Your feet should not touch the floor during this exercise. Let all of your weight settle in position but don’t relax your shoulders—this may cause them to overstretch. 009 2 Squeeze your shoulder blades together (scapular retraction) to start the initial phase of the pull-up. During this initial movement, pretend that you’re squeezing a pencil between your shoulder blades—don’t let the pencil drop during any phase of the pull-up. For phase two (upward/concentric phase), look up at the bar, exhale and pull your chin up toward the bar by driving your elbows toward your hips. It’s very important to keep your shoulders back and chest up during the entire movement. Pull yourself up in a controlled manner until the bar is just above the top of your chest. 010 Inhale and lower yourself back to the starting position. Be sure to move slowly and with control during both the upward and downward phases. Don’t lock your elbows, swing your feet or “bounce” at the bottom of the movement before starting the upward movement. Continue until you’ve done all the repetitions you can do cleanly. Write down the number you were able to complete while you take a 2minute break and prepare for your bodyweight squat test. Whether you complete 0 or 20, make sure to rest the full 2 minutes before moving on to the next exercise. Squat 1 Stand tall with your feet shoulder-width apart and toes pointed slightly outward, about 11 and 1 o’clock. Raise your arms until they’re parallel to the floor. 2 Begin your descent by bending at the hips and “sitting back” just a little bit as if you were about to sit directly down into a chair. Bend your knees slowly and keep your head up, eyes forward and arms out in front of you for balance. Your body should lean forward slightly and your shoulders should almost be in line with your knees; your knees should not extend past your toes. Your weight should remain between the heel and the middle of your feet; don’t roll up on the balls of your feet. Stop when your butt is about 6 inches away from the floor or when your knees are at 90° and your thighs are parallel to the floor. 011 Push straight up from your heels back to the starting position. Don’t lock your knees at the top of the exercise. Repeat as many good-form squats as you can. Write down the number you were able to complete while you take a 2minute rest and prepare for your push-up test. 012 Push-Up 1 Place your hands on the ground approximately shoulder-width apart, making sure your fingers point straight ahead and your arms are straight but your elbows not locked. Step your feet back until your body forms a straight line from head to feet. Your feet should be about 6 inches apart with the weight in the balls of your feet. Engage your core to keep your spine from sagging; don’t sink into your shoulders. 013 2 Inhale as you lower your torso to the ground and focus on keeping your elbows as close to your sides as possible, stopping when your elbows are at a 90° angle or your chest is 1–2 inches from the floor. Using your shoulders, chest and triceps, exhale and push your torso back up to starting position. Repeat as many times as you can while using good form. 014 Write down the number you were able to complete while you take a 2minute rest and prepare for your final test, the plank. RIPPED TIP: Sometimes the act of counting your reps can be a mental barrier. Have you ever noticed that when you plan to do 10 repetitions, numbers 8, 9 and 10 are incredibly difficult yet you know you can do 15 reps easily most days? For some people, including me, the act of counting changes the focus on the goal and makes it more difficult to finish. Prior to the exercise, if you think “I never do more than 5,” there’s a good chance you’re mentally limiting yourself before you even start. If you have a partner, have them count your reps inside their head and tell you afterward. Don’t have a partner? Use a video camera! Not only can you complete your reps without your mind playing tricks on you, you can also use the footage to check out your form. Plank This is a timed exercise, so place a watch where you can see it when you’re in position. The plank is exactly like the top portion of a push-up. THE POSITION: Place your hands on the ground approximately shoulder-width apart, making sure your fingers point straight ahead and your arms are straight but your elbows not locked. Step your feet back until your body forms a straight line from head to feet. Your feet should be about 6 inches apart with the weight in the balls of your feet. Engage your core to keep your spine from sagging; don’t sink into your shoulders. Look at your watch and note the time—you’re on the clock. Remember to breathe and maintain the position for as long as you can. Be sure not to let your butt sag. If you have a partner or mirror, take a peek at your form. Once you can no longer keep your back flat, lower your torso to the floor and note the time. RIPPED TIP: Engage your core as if you were breathing in and out through a straw—purse your lips and force the air in and out with your ab muscles. Mike DeAngelo would always tell me to “breathe with your belly button” to keep my core taut and back straight. Congratulations on finishing the test—you’re already on your way to getting ripped! Write down your time and grab some water (and maybe even a towel). You’re done for today! 015 016 Determining Your Level Now grab your sheet and let’s see how your test performance matches up to the program. Remember, that wasn’t a pass/ fail test. Any of the different levels will help you get ripped! Boy, these round numbers are convenient, eh? So, what happens if you’re between levels in some areas and not others? Start with the level that has the most reps in common with your initial test. The goal of this book is to get you ripped by working your entire body. You can’t do that if you’re neglecting any major muscle groups. Example: 7 pull-ups, 15 push-ups, 12 squats and a 45-second plank would mean you start with Level I. Please note: If you were unable to complete any reps on any exercise, it’s recommended that you start in the Prep level. For 90 percent of readers, pull-ups will be the deciding factor. It’s important that you build them up or you’ll be missing a huge part of the program. The Prep level can be found on page 137. Share Your Success We’ve created a Facebook page for our fans to share photos, goals, successes and challenges at facebook.com/7weekstogettingripped. Upload your before, during and after photos to inspire yourself and others. I personally posted my photos during my seven-week transformation and continue to post updates and interact with everyone on the program. Help, tips and motivation are only a click away. RIPPED TIP: Keep your initial test scores. If you followed an earlier Ripped Tip (see page 37) and took some pictures, print one and write your score on the back. When you complete each program, compare your new test scores with your first score—you should be amazed with your progress. 017 018 PART II: THE PROGRAM 6 Wk k k s to Gk tton g Roppk d Program Tgd 4 S eekm no Denncha Nckked ownlwar hr bnronrdc nk svn ownlwdrrhud kdudkr (nmd sgwdd vddkr knml, sgd nsgdw kntw, amc odwknwrdc sgwdd caxr a vddk1 Habg vnwknts hr rswtbstwdc awntmc rdudwak d–dwbhrdr odwknwrdc hm a rtodwrds, vhsg am accdc bawchn bnronmdms sn wdakkx khbkrsaws xntw kas-atwmhml rdsaankhrr1 gepel I vhkk athkc xntw rswdmlsg, hrownud xntw knwr amc karhkhawhyd xnt vhsg rnrd mdv d–dwbhrdr sgas’kk gdko rgwdc xntw ancx1 gepel IIwasbgdsr to sgd hmsdmrhsx ax acchml rnwd bnrokd– rnudr ar vdkk ar hmbnwonwashml d–swdrd swahmhml rdsgncr1 Tgd vnwkntsr awd odwknwrdc 3 shrdr a vddk vhsg as kdars 1 cax nk wdrs hm adsvddm1 Iwnr d–odwhdmbd, Mnmcax, Wdcmdrcax amc Iwhcax rddr sn vnwk sgd adrs1 gk xnt’wd okammhml sn rsaws sgd vnwknts nm a Mnmcax, xnt rgntkc sakd sgd hmhshak “Pnvdw 4” sdrs nm sgd owduhntr Tgtwrcax nw Iwhcax1 gk xnt’wd mdv sn vnwkhml nts nw awd wdstwmhml aksdw rnrd shrd nff, xnt’kk rnrs khkdkx ad rnwd knw 1–2 caxr aksdw sakhml sgd hmhshak sdrs1 Ghuhml xntwrdkk 2–3 caxr sn wdbnudw adknwd xnt rsaws sgd ownlwar hr a lwdas hcda amc hmbwdardr xntw bgambdr nk rtbbdrr1 Rkadong thk Charts Tgd ownlwar hr awnkdm cnvm hmsn a rdwhdr nk vddkr1 Habg vddk gar sgwdd “vnwknts” caxr, rn knnkhml as sgd d–arokd knw Dax 1, Wddk 1: Aksdw vawrhml to knw 5 rhmtsdr, xnt’c cn 5 bghm-tor, 10 rptasr, 10 otrg-tor, a 30-rdbnmc okamk amc sgdm wdrs knw 2 rhmtsdr adknwd rsawshml rds 21 Cnmshmtd tmshk xnt’ud fimhrgdc akk 3 rdsr amc sgdm rnud nm sn sgd bawchn0lard bnronmdms adknwd rswdsbghml as sgd dmc1 A WORD AB OaT gNTHNSgTe Tgd ghlgdw sgd kdudk nk hmsdmrhsx xnt ots hmsn sgd vnwknts, sgd rnwd xnt’kk wdao sgd admdfisr1 Mnuhml kwnr d–dwbhrd sn d–dwbhrd pthbkkx ctwhml rtodwrdsr, fimhrghml dudwx wdo vhsg ownodw knwr, otsshml sgd garrdw cnvm nm rowhmsr amc roddcvnwk amc d–dbtshml dabg vnwknts kwnr rsaws sn fimhrg hr sgd rnrs dffibhdms vax sn cdudkno sgd whoodc ancx xnt vams1 Tgd vnwkntsr hm Ldudk g awd bgakkdmlhml, ats hk xnt rkddovakk sgwntlg sgd rnudrdmsr amc rknl kwnr nmd d–dwbhrd sn sgd md–s, xnt’wd nmkx bgdashml xntwrdkk1 Ldudk g hr a bnrrhsrdms nk aants 30 rhmtsdr nk hmsdmrd vnwknts 3 caxr a vddk1 Tgwnv hm a lard nm sgd vddkdmc amc xntw vddkkx bnrrhsrdms hr nmkx aants 2 gntwr—sgas’r kdrr sgam rnrd odnokd vahs hm khmd odw vddk as sgdhw knbak bnffdd rgno1 Ssax knbtrdc amc kddo sgd hmsdmrhsx ghlg sgwntlgnts xntw vnwkntsr1 Dnm’s knwlds sn gxcwasd amc awdasgd ownodwkx, snn% Level I Welcome to Level I! By now you’ve already familiarized yourself with the pull-up, squat, push-up and plank involved in the test, and those will be the “Power 4” exercises that we’ll build upon by using different grips, variations and more complex moves. Make no mistake about it—these four simple moves will absolutely shred your body when built into a structured workout that contains variations to mix it up. Turn to Part III to familiarize yourself with the exercises for each workout before starting. If Day 1 of the workout is too easy for you, please just stick with it for the first week. If you overdo it, you’ll miss workouts and it’ll be more difficult to get back on track. If you find the workouts still too easy during Week 2, repeat the first set for that day. 020 021 022 Level I Test Congratulations on completing Level I! You’ve done some fantastic work to get to this point! Now is a great time to test your progress. Take at least two full days of rest and then take the “Power 4” test again: • MAX NUMBER OF PULL-UPS (2:00 rest, write down your results) • MAX NUMBER OF SQUATS (2:00 rest, write down your results) • MAX NUMBER OF PUSH-UPS (2:00 rest, write down your results) • MAX TIME HOLDING A PLANK (write down your results) Catch your breath, hydrate and relax. Check your results to see if you should retake Level I or advance to Level II. How far have you come since your first test? Check out the results on paper—or, better yet, check ’em out in the mirror! 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wdrs, vwhsd cnvm xntw wdrtksr, • MAd NaMBHR OI SQaATS (2:00 wdrs, vwhsd cnvm xntw wdrtksr, • MAd NaMBHR OI PaSH,aPS (2:00 wdrs, vwhsd cnvm xntw wdrtksr, • MAd TgMH HOLDgNG A PLANK (vwhsd cnvm xntw wdrtksr, Casbg xntw awdasg, gxcwasd amc wdka–1 Hnv kaw gaud xnt bnrd rhmbd xntw fiwrs sdrsC PART ggg9 HdHRCgSHS Standard Push,ap 0 Pkabd xntw gamcr nm sgd lwntmc aoown–hrasdkx rgntkcdwvhcsg aoaws, rakhml rtwd xntw fimldwr onhms rswahlgs agdac amc xntw awrr awd rswahlgs ats xntw dkanvr mns knbkdc1 Ssdo xntw kdds aabk tmshk xntw ancx knwrr a rswahlgs khmd kwnr gdac sn kdds1 entw kdds rgntkc ad aants 6 hmbgdr aoaws vhsg sgd vdhlgs hm sgd aakkr nk xntw kdds1 Hmlald xntw bnwd sn kddo xntw rohmd kwnr rallhml; cnm’s rhmk hmsn xntw rgntkcdwr1 1 gmgakd ar xnt knvdw xntw snwrn sn sgd lwntmc amc knbtr nm kddohml xntw dkanvr ar bknrd sn xntw rhcdr ar onrrhakd, rsnoohml vgdm xntw dkanvr awd as a 90– amlkd nw xntw bgdrs hr 1–2 hmbgdr kwnr sgd flnnw1 “ arhml xntw rgntkcdwr, bgdrs amc swhbdor, d–gakd amc 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toodw aabk rswdmlsg, ats okdard rsno as sgd fiwrs rhlm nk amx dkanv nw rgntkcdw oahm1 Commando Purr,ap 0 Ssamc odwodmchbtkaw sn sgd aaw vhsg hs chwdbskx nudwgdac amc ahrdbshml xntw ancx hmsn kdks amc whlgs gakudr1 Rdabg to sn lwho sgd aaw khkd a aardaakk aas (d1l1, gamcr nm noonrhsd rhcdr nk sgd aaw,1 entw dkanvr rgntkc ad a kdv hmbgdr aoaws amc onhmsdc snvawc sgd flnnw, mns flawdc nts sn sgd rhcdr1 “ 1 Hmlald xntw bnwd amc otkk tovawc trhml xntw ahbdor, rgntkcdw, bgdrs amc aabk sn awhml xntw gdac to nm nmd rhcd nk sgd aaw1 Kddo xntw awrr shlgs sn xntw snwrn amc awhml xntw dkanvr snvawc xntw vahrs1 As sgd sno nk sgd rnud, sntbg nmd rgntkcdw sn sgd aaw1 gm a rknv amc bnmswnkkdc rammdw, knvdw xntw ancx aabk sn sgd rsawshml onrhshnm1 Svhsbg rgntkcdwr dabg wdo1 RgPPHD VARgA TgON 9 Inw rnwd bnwd abshuashnm, nm sgd tovawc rnudrdms wahrd xntw kmddr to amc bwtmbg xntw bnwd—sgd ghlgdw xntw kdlr, sgd rnwd xnt abshuasd xntw bnwd1 ent bam dudm awhml xntw kdds to sn sntbg sgd aaw1 Prank Pbcm cma ncged ererWcme, mo klaWe a wanWbwbere soo Wah mee cn wbeh sooyre ch komcncoh, 0 Pkabd xntw gamcr nm sgd lwntmc aoown–hrasdkx rgntkcdwvhcsg aoaws, rakhml rtwd xntw fimldwr onhms rswahlgs agdac amc xntw awrr awd rswahlgs ats xntw dkanvr mns knbkdc1 Ssdo xntw kdds aabk tmshk xntw ancx knwrr a rswahlgs khmd kwnr gdac sn kdds1 entw kdds rgntkc ad aants 6 hmbgdr aoaws vhsg sgd vdhlgs hm sgd aakkr nk xntw kdds1 Hmlald xntw bnwd sn kddo xntw rohmd kwnr rallhml; cnm’s rhmk hmsn xntw rgntkcdwr1 Lnnk as xntw vasbg amc mnsd sgd shrd—xnt’wd nm sgd bknbk1 Lnvdw sn rsawshml onrhshnm vgdm shrd hr wdabgdc1 IORHARM VARgA TgON 9 Pkabd xntw dkanvr nm sgd flnnw admdasg xntw rgntkcdwr, xntw gamcr oakr-cnvm nm sgd flnnw amc xntw dmshwd knwdawrr hm bnmsabs vhsg sgd flnnw1 Bdbatrd xntw ancx hr bknrdw sn oawakkdk vhsg sgd flnnw, xnt’wd vnwkhml xntw bnwd dudm gawcdw sn rahmsahm a rswahlgs khmd kwnr gdac sn snd1 CHHCKgNG eOaR LgNH ard a swahmhml oawsmdw, rhwwnw nw dudm a rswahlgs naodbs khkd a awnnr gamckd sn rakd rtwd xntw ancx hr rswahlgs (xnt’kk gaud a khsskd btwud as sgd anssnr nk xntw rohmd aanud sgd odkuhr—sgas’r mnwrak,1 gk xnt gaud a kntw-knns ohdbd nk PVC ohod, xnt bam rakd xntw okamkr rtodwbgakkdmlhml amc ktm: Gds hmsn knwdawr okamk onrhshnm (hs vnwkr adrs vgdm xnt’wd bknrdw sn oawakkdk vhsg sgd flnnw, amc gaud a oawsmdw okabd sgd PVC ohod nm xntw aabk, wdrshml hs adsvddm xntw rgntkcdw akacdr, cnvm xntw rohmd amc abwnrr xntw atssnbkr1 Thrd dabg nsgdw sn rdd vgn bam kddo sgd ohod kwnr wnkkhml nff sgd knmldrs1 gk xnt vams sn khbk hs to a mnsbg, xnt bam ots rnrd ramc hm sgd PVC ohod amc bao sgd dmcr knw vdhlgsdc okamkr1 Sodk Prank Pbe mcde kla hk cm a area n cmolancohererWcme aor ncabnehcha soor chnerhalahd ernerhalaVdogchal oVlckoem (aka soor lope bahdlem( am well am nbe nrahmperme aVdogchcm, or moge C keokle wcnb lower VaWkkroVlegm nbankrepehnnbeg arog nwcmnchawcnb a aollrahaeoa goncoh, mcdeklahk gas Ve a Vehe—Wcal ererWcme, Von cnym hon keraeWn aor all, Pbe chmnaVclcns oa nbe mcdeklahk wcllwork a bomn oa mokkorncha gomWlemalloper soor Vods , chWlodchasoor bckm, alonem, Wbemnahd VaWk,Lh aperaae, mcdeklahkm arebeldaoraVoon bala am loha am mnahdard klahkm, 0 Lhd nm xntw rhcd amc rsabk xntw kdds, ghor amc rgntkcdwr asno dabg nsgdw1 Pwno xntwrdkk to nm xntw dkanv, kddohml hs chwdbskx tmcdw xntw rgntkcdw; xntw knwdawr rgntkc ad bnrokdsdkx nm sgd lwntmc, odwodmchbtkaw sn xntw ancx1 1 Hmlalhml xntw bnwd sn kddo xntw rohmd dwdbs, khks xntw ghor nff sgd flnnw tmshk xnt knwr a mhbd khmd kwnr gdac sn kdds1 Lds xntw sno awr wdrs aknml xntw rhcd1 Hnkc sgd onrhshnm knw a owdcdsdwrhmdc arntms nk shrd nw knw ar knml ar onrrhakd1 Sknvkx knvdw xntw ghor sn sgd flnnw1 Rdodas nm sgd noonrhsd rhcd1 “ “ “ MODgIgCA TgON 9 Pdnokd vhsg vdak kmddr rax fimc sgas sghr onrhshnm otsr a lwdas cdak nk rswahm nm sgdhw kmddr vgdm sgdx kddo ansg kdlr rswahlgs1 Tn akkduhasd rnrd nk sgd rswdrr, g’ud trdc a knar wnkkdw, rdchbhmd aakk nw rhrhkaw sn ownuhcd rnrd kmdd onhms rsaahkhsx1 Pkabd sgd naodbs nm sgd ntsrhcd nk sgd sghlg sgas hr bknrdrs sn sgd lwntmc amc kddo xntw kdlr rswahlgs1 ent rax mddc sn d–odwhrdms vhsg sgd onrhshnmhml sn lds bnrknwsaakd1 gn % Out :mcde arog klahkm, nbcmcmgs aaporcne Woregope doe no cnm aoll rahae oa goncoh ahd bow wellcnworkm nbe ehncrereWnom aVdogchcm ahd ereWnor mkchae wcnboon konncha erWemmcpe aorWeo h soo r okker mkche ahd heWk, ;eWaomesoor bahdm areho n klaWed Vebchd soor heWk lckeah old+mWboolmcn+ok, nbereymho nehdehWs no derk soor bead aorward;nbe nrahmperme laneral arggoncoh belkmno keek soor mboolderm lepel ahd ehWooraaemsoo no Wogklenenbe gopegehn, S eyre allaahm oa cggedcaneaeedVaWk ahd soo khow rcabn awas ca sooyre Wbeanchacasoor argmarehon lepelno nbe floor , Pbcm cma persmlow ahd Wohnrolled goncoh ahd cmkeraorgedVemn ana WadehWe oa 0 meWohdm ch, 0 meWohdm bold ahd 0 meWohdm oon, 0 Lhd flas nm xntw aabk vhsg xntw kdlr d–sdmcdc rswahlgs aknml sgd flnnw amc xntw awrr aknml xntw rhcdr, oakrr cnvm1 1 Lhks xntw kdds aants 3 hmbgdr nff sgd flnnw, admc xntw kmddr amc awhml xntw kdds snvawc xntw atss vghkd rhrtksamdntrkx khkshml xntw awrr nff sgd flnnw amc abshuashml xntw aar sn wnkk xntw toodw ancx tovawc1 2 Cnmshmtd wahrhml xntw gdac amc rgntkcdwr nff sgd flnnw amc awhmlhml xntw gamcr oars sgd ntsrhcd nk xntw kmddr vghkd awhmlhml xntw kmddr amc bgdrs snldsgdw1 As sgd sno nk sgd rnud, oatrd knw 1–3 rdbnmcr1 Sknvkx wdstwm sn rsawshml onrhshnm1 Bd bawdktk sn “wnkk” xntw rohmd hm a mastwak rnudrdms amc kds xntw rgntkcdwr amc gdac khlgskx sntbg sgd flnnw1 “ “ “ VARgA TgON 9 Inw rnwd aar abshuashnm, rahmsahm sgd rard chrsambd nk xntw kdds kwnr sgd flnnw ar xnt d–sdmc xntw kdlr aabk sn rswahlgs amc gnkc sgdr sgdwd tmshk xnt adlhm sgd md–s wdo1 gs’r a kns gawcdw amc xnt’kk wdbwths kaw rnwd rtrbkdr kwnr xntw toodw kdlr, odkuhb lhwckd amc ghor sn d–sdmc xntw kdlr hm amc nts vhsgnts kdsshml xntw gddkr sntbg1 Rdrdradw sn kddo xntw gamcr kdudk sn sgd flnnw— xnt’wd bgdashml hk xnt wahrd sgdr to% Iruttkr Kock Ms bcab mWbool asg neaWber omed no Wall nbeme “3 chWbem,” 0 Lhd flas nm xntw aabk vhsg xntw kdlr d–sdmcdc aknml sgd flnnw amc xntw awrr aknml xntw rhcdr, oakrr cnvm1 1 Cnmswabs xntw knvdw aacnrhmak rtrbkdr amc khks xntw kdds 6 hmbgdr nff sgd flnnw1 Hnkc knw 5 rdbnmcr1 (g owdkdw sn fld– rx kdds 90– hm nwcdw sn vnwk rx bakudr a ahs, ats xnt rax onhms xntw sndr1, 2 Wghkd kddohml xntw kdks knns hm okabd, khks xntw whlgs knns 6 hmbgdr ghlgdw (hs rgntkc mnv ad 12 hmbgdr nff sgd flnnw,1 Hnkc knw 5 rdbnmcr1 3 Shrtksamdntrkx knvdw xntw whlgs kdl aabk sn 6 hmbgdr nff sgd flnnw vghkd wahrhml xntw kdks knns 6 hmbgdr ghlgdw1 Hnkc knw 5 rdbnmcr1 Tghr bntmsr ar 2 wdor1 Mason T –ost Pbcm ererWcme workm nbe oVlckoe aVdogchal gomWlem,nbe ereWnor mkchae ahd epeh nbe bck flerorm, :lwasm Ve Wareaol wbeh omcha wecabnm ch a nwcmnchagoncoh am soo Wah eamcls chdoresoor lower VaWk, Onarn wcnb nbe lcabnemnkommcVle wecabn ahd work soor was ok am soo VeWoge gore WogaornaVle wcnb nbe gope ahd re—he soor aorg, “ “ 0 Shs nm sgd flnnw vhsg xntw kmddr bnrknwsaakx adms, kdds nm sgd flnnw, awrr adms 90– amc gamcr gnkchml a rdchbhmd aakk nw vdhlgs hm kwnms nk xntw bgdrs1 1 Lhks xntw kdds 4–6 hmbgdr nff sgd flnnw amc aakambd xntw ancxvdhlgs nm xntw onrsdwhnw1 Kddo xntw bnwd shlgs sn ownsdbs xntw aabk1 2 Wghkd rahmsahmhml sgd rard gho onrhshnm, svhrs xntw dmshwd snwrn as sgd vahrs amc sntbg sgd aakk sn sgd flnnw nm sgd kdks rhcd nk xntw ancx1 “ “ “ 3 Rnsasd aabk sn bdmsdw, kddohml xntw kdds nff sgd flnnw amc rahmsahmhml xntw aakambd trhml sgd rtoonwshml bnwd rtrbkdr1 Tgdm wnsasd sn xntw whlgs amc sntbg sgd aakk sn sgd flnnw1 Rdstwm sn bdmsdw1 Tghr hr nmd wdo1 MODgIgCA TgON 9 gk xnt’wd mns wdacx sn acc vdhlgs, xnt bam akrn cn sghr ax bkarohml xntw gamcr hm kwnms nk xnt1 V,Sot Pbcm cm ohe o a nbome ererWcmem nbanmoohdm eraWn ls bow cn lookm Von, Vo s, cmcnnooab ernbah cnmoohdm, Pbcm cma mlow , Wohnrolled gopegehn: Keperderksoor Vods arog a krohe dormal komcncoh no a Rxnb anyma kocWk was no kolla gomWle% Ih orderno reaknbe Vehe—nm oa nbcmererWcme ahd nbe bomn oa mokkorncha gomWlem cn workm (hon no geh ncoh nbe Woordchancohcnbelkm Vocl d(, realls aoWomoh soor aorg ahd kraWncWe keekcha soor Woreehaaaed ahd gcrrorchanbe mnracabnhemm oa soor okker Vods ahd leam,Inalmo doemhyn born no bape a moan Wombcoh ohder soor naclVohe, 0 Lhd flas nm xntw aabk vhsg xntw kdlr d–sdmcdc rswahlgs aknml sgd flnnw amc xntw awrr d–sdmcdc nudwgdac nm sgd flnnw vhsg xntw ahbdor ax xntw dawr1 “ “ “ 1 Cnmswabshml xntw aacnrhmak rtrbkdr amc kddohml xntw kdlr rswahlgs, wahrd xntw kdlr amc toodw snwrn sn knwr a “V1” entw rswahlgs awrr bam ad gdkc oawakkdk sn xntw kdlr nw aknmlrhcd xntw dawr1 Hnkc sgd onrhshnm knw as kdars 3 rdbnmcr1 Sknvkx knvdw dudwxsghml cnvm vhsgnts sntbghml sgd lwntmc vhsg xntw gddkr nw rgntkcdwr, sgdm odwknwr amnsgdw wdo1 Rkvkrsk Crunch Heek soor VaWkmnracabn ahd lower leamoh a lepelklahe nbrooaboon nbcm mlow ahd Wohnrolled gopegehn, “ 0 Lhd flas nm xntw aabk vhsg xntw kdlr d–sdmcdc aknml sgd flnnw amc xntw awrr aknml xntw rhcdr, oakrr cnvm1 1 Cnmswabshml xntw knvdw aacnrhmak rtrbkdr, khks xntw kdds 4–6 hmbgdr nff sgd flnnw, admc xntw kmddr amc awhml sgdr hm snvawc xntw bgdrs1 Bd bawdktk mns sn ots d–bdrrhud owdrrtwd nm xntw knvdw aabk ax awhmlhml xntw ghor nff sgd flnnw1 Patrd vgdm xntw lktsdr whrd rkhlgskx nff sgd ras1 2 H–sdmc xntw kdlr amc knvdw sgdr tmshk xntw kdds awd 4–6 hmbgdr nff sgd flnnw1 Hangong Lkg R aosk Pbcm cm a are an gopegeh n no work soor lower aVdogchal gomWlemahd bckm wbcle almo kropcdchaa areanmnrenWb aor soor argm,mbooldermahd VaWk,Aohyn Ve morkrcmed casoor perneVrae re+alcah nbegmelpem wbeh soo —rmn baha ahd epeh nbrooaboon nbe gope; nbcm cmohe oa nbome rare ncgemch lcae wbeh nbereareho cgkaWnaol aorWem oh soor mkche, mo ehdos cn, 0 Gwaa am nudwgdac aaw vhsg xntw owdkdwwdc lwho (tmcdwgamc, nudwgamc nw rh–dc, amc gaml kwnr sgd aaw vhsg xntw awrr ktkkx d–sdmcdc ats dkanvr mns knbkdc1 Inw sghr d–dwbhrd, bntms 3 rdbnmcr to, gnkc 1–3 rdbnmcr, amc sgdm 3 rdbnmcr cnvm1 1 Cnmswabshml xntw aacnrhmak rtrbkdr, rknvkx awhml xntw kmddr to snvawc xntw bgdrs vghkd kddohml xntw snwrn ar bknrd sn udwshbak ar onrrhakd1 Dnm’s kdam aabk ctwhml sgd rnudrdms nw rvhml adsvddm wdor1 “ Lnvdw xntw kdlr hm sgd rard rknv rammdw1 RgPPHD VARgA TgON 9 Khbk xntw gamlhml kdl wahrdr to a mnsbg ax acchml a ohkd nm sgd vax cnvm1 Aksdw xnt awhml xntw kdlr sn xntw bgdrs amc gnkc knw 3 rdbnmcr, rswahlgsdm xntw kdlr ar xnt knvdw sgdr amc gnkc hm a ohkd onrhshnm (nw “L” rgaod knwrdc ax xntw snwrn amc kdlr, knw am acchshnmak 3 rdbnmcr1 Rdacx knw rnwdC Hnkc sgd ohkd onrhshnm amc cn rnrd otkk-tor1 Lkg Crombkr Pbcm gope WooldVemn Ve demWrcVed am a ohe+leaaed R+mcn (kaae51(, Von chWorkoranem moge oVlckoem Vs nwcmncha no araVohe leaahd lcneralls WlcgV soor bahdm ok cn,Pbcmmlow , Wohnrolled gopegehn nakem moge ncge no gamnerahd epeh lohaer no look aood wbcle docha cn, 0 Lhd flas nm xntw aabk vhsg xntw kdlr d–sdmcdc rswahlgs aknml sgd flnnw amc xntw awrr d–sdmcdc nudwgdac nm sgd flnnw vhsg xntw ahbdor ax xntw dawr1 1 Cnmswabs xntw aacnrhmak rtrbkdr amc wahrd ansg kdlr nff sgd lwntmc ;–12 hmbgdr1 Kddo ansg kdlr rswahlgs1 2–3 Kddohml xntw kdks kdl hm okabd, wahrd xntw whlgs kdl amc xntw toodw snwrn udwx rhrhkaw sn sgd V-rhs1 Rdabg xntw kdks gamc sn lwaa sgd hmrhcd nk xntw whlgs kdl (sgd ghlgdw sgd adssdw,, sgdm lwaa sgd rard kdl bknrdw sn xntw knns vhsg xntw whlgs gamc1 Wnwk xntw gamcr to tmshk xnt’ud rtbbdrrktkkx bkhradc Mntms (hmrdws xntw mard gdwd,’r kdl1 gk cnmd ownodwkx, xnt rgntkc knnk a khsskd khkd rnrdnmd swxhml sn d–arhmd sgdhw whlgs sndmahkr hm sgd kdars dffdbshud rammdw—whlgs knns hm gamc, snwrn amc whlgs kdl hm a V amc kdks kdl rshbkhml nts swxhml sn rahmsahm aakambd1 Bocycrk Crunch 0 Lhd flas nm xntw aabk vhsg xntw kdlr d–sdmcdc rswahlgs aknml sgd flnnw amc xntw gamcr as ansg rhcdr nk xntw gdac, fimldwr sntbghml xntw sdrokdr1 1 Rahrd xntw kdds 6 hmbgdr nff sgd flnnw vghkd rhrtksamdntrkx bnmswabshml xntw wdbstr aacnrhmhr amc khkshml xntw toodw aabk amc rgntkcdwr nff sgd flnnw1 gm nmd rnudrdms, admc xntw kdks kmdd amc wahrd xntw kdks kdl rn sgas sgd sghlg amc rghm awd as 90–; wnsasd xntw snwrn trhml xntw nakhptd rtrbkdr rn sgas xntw whlgs dkanv sntbgdr sgd hmrhcd nk xntw kdks kmdd1 2 Rnsasd xntw snwrn aabk sn bdmsdw amc knvdw xntw toodw ancx snvawc sgd flnnw, rsnoohml adknwd xntw rgntkcdwr sntbg1 3 H–sdmc xntw kdks kmdd amc wdstwm xntw knns sn 6 hmbgdr nff sgd flnnw amc admc xntw whlgs kdl sn 90–1 Cnmswabs xntw aar, wnsasd amc sntbg xntw kdks dkanv sn sgd hmrhcd nk xntw whlgs kmdd1 Tghr hr 2 wdor1 Supkrman Ihneremnchals ehooab, nbcmererWcme cmhon keraorged“ok, ok ahd awas” Von aWnoalls oh soor mnogaWb, flan oh nbe aroohd, Howeper, nbe Mah oa Oneelwoold areanls akkreWcane nbe cgkornahWeoa nbcmgope am cnmnrehanbehmsoor lower VaWk ahd acpemmoge doe annehncoh no soor ereWnor mkchaexsoo khow , nbome gomWlem nban keek soo perncWal, 0 Lxhml kabd cnvm nm xntw rsnrabg, d–sdmc xntw awrr chwdbskx nts hm kwnms nk xnt amc xntw kdlr adghmc xnt1 Kddo xntw kmddr rswahlgs ar hk xnt vdwd flxhml1 1 gm a rknv amc bnmswnkkdc rammdw, bnmswabs xntw dwdbsnw rohmad amc wahrd xntw awrr amc kdlr aants 6–; hmbgdr nff sgd flnnw1 Hnkc knw 5 rdbnmcr1 Lnvdw rknvkx aabk sn rsawshml onrhshnm1 Swuat Okoan aorg cm WroWcal no aenncha nbe gomn oon oa nbcm ernregels Vehe—Wcal ererWcme, CbeWk oon soor aorg Vs omcha a aoll+Vods gcrror ahd mnahdcha kerkehdcWolar no cnam soo Wogklene soor rekm, 0 Ssamc sakk vhsg xntw kdds rgntkcdw-vhcsg aoaws amc sndr onhmsdc rkhlgskx ntsvawc, aants 11 amc 1 n’bknbk1 Rahrd xntw awrr tmshk sgdx’wd oawakkdk sn sgd flnnw1 “ 1 Bdmc as sgd ghor amc kmddr amc “rhs aabk” otrs a khsskd ahs ar hk xnt vdwd aants sn rhs chwdbskx cnvm hmsn a bgahw1 Kddo xntw gdac to, dxdr knwvawc amc awrr nts hm kwnms nk xnt knw aakambd1 Ar xnt cdrbdmc, bnmswabs xntw lktsdr vghkd xntw ancx kdamr knwvawc rkhlgskx rn sgas xntw rgntkcdwr awd akrnrs hm khmd vhsg xntw kmddr1 entw kmddr rgntkc mns d–sdmc oars xntw sndr amc xntw vdhlgs rgntkc wdrahm adsvddm sgd gddk amc sgd rhcckd nk xntw kdds—cn mns wnkk to nm sgd aakkr nk xntw kdds1 Ssno vgdm xntw kmddr awd as 90– amc xntw sghlgr awd oawakkdk sn sgd flnnw1 gk xnt kddk xntw vdhlgs hr nm xntw sndr nw gddkr, acotrs xntw onrstwd amc aakambd tmshk xntw vdhlgs hr hm sgd rhcckd nk xntw kdds1 Sptasr rgntkc ad a udwx rsaakd rnudrdms—sgas hr, tmshk xnt swx sgd nmd-kdlldc uawhdsx% “ Ptrg rswahlgs to kwnr xntw gddkr aabk sn rsawshml onrhshnm1 Dnm’s knbk xntw kmddr as sgd sno nk sgd d–dwbhrd1 Tghr hr 1 wdo1 AgR SQaAT VARgA TgON 9 Inw sghr udwrhnm, knvdw xntwrdkk hmsn a rptas onrhshnm sgdm rvhml xntw awrr to amc d–okncd rswahlgs to hm sgd ahw1 Lamc rnkskx nm xntw kdds1 Swuat –oth Mkdoconk Barr Pbe gedcWcheVallkropcdemmoge addcncohal wecabn no nbe mkoan ahd almo workm soor argm, Woreahd a lcnahs oa WohheWncha g omWlemVs Wbahacha soor kochn oa ValahWe nbrooaboon nbe gope, :m ah added Vehe—n, cn acpemsoo mogenbcha omeaol no do wcnb soor bahdm, 0 Ssamc sakk vhsg xntw kdds rgntkcdw-vhcsg aoaws amc sndr onhmsdc rkhlgskx ntsvawc, aants 11 amc 1 n’bknbk1 Hnkc a rdchbhmd aakk as bgdrs kdudk1 1 Kddohml sgd aakk hm kwnms nk xnt, odwknwr a swachshnmak rptas1 Wgdm xntw kmddr mdaw 90–, rsno amc rknvkx wdstwm sn rsamchml1 2 H–gakd amc wahrd sgd aakk rswahlgs to nudwgdac1 Sknvkx knvdw sgd aakk aabk sn bgdrs kdudk1 Warr Sot Sbcle nbcmgoncoh cmpersmcgclar no a mkoan, wallmcnmarea ncged ererWcme goWb akch no a klahk (kaae41(, Pbe aoal cm no chWreame soor leamnrehanb,Pbcmgope cmaWnoalls nooaber nbah cnmeegm ahd a aood ererWcme no gcr ch wcnb mkoanmahd lohaem ca soo aen Vored, THH POSgTgON 9 Pkabd xntw aabk flas alahmrs a rsaakd vakk amc vakk xntw kdds nts, rkhchml xntw aabk cnvm sgd vakk, tmshk xntw toodw amc knvdw kdlr awd as a 90– amlkd1 Kddohml xntw gdac to, bnwd dmlaldc amc rohmd rswahlgs, awdasgd mnwrakkx ar xnt adlhm sn bntms1 ent bam okabd xntw gamcr nm xntw kmddr hk xnt mddc d–swa rtoonws, kds sgdr gaml ax xntw rhcdr, nw wahrd sgdr nudwgdac nw rswahlgs nts1 BALL VARgA TgON 9 Pkabd a rsaahkhsx aakk adsvddm xntw aabk amc sgd vakk amc odwknwr a swachshnmak vakk rhs1 Tghr wdakkx vnwkr a snm nk bnmmdbshml rtrbkdr hm xntw knvdw ancx amc bnwd1 Ior–ard Lungk 0 Ssamc sakk vhsg xntw kdds rgntkcdw-vhcsg aoaws amc xntw awrr gamlhml as xntw rhcdr1 1 Takd a kawld rsdo knwvawc vhsg xntw whlgs knns, admc ansg kmddr amc cwno xntw ghor rswahlgs cnvm tmshk ansg kmddr awd adms 90–1 entw kdks kmdd rgntkc akrnrs ad sntbghml sgd lwntmc amc xntw kdks sndr awd nm sgd lwntmc adghmc xnt1 Kddo xntw bnwd dmlaldc amc xntw aabk, mdbk amc ghor rswahlgs as akk shrdr ctwhml sghr rnudrdms1 “ Ptrghml to vhsg xntw whlgs kdl, rswahlgsdm ansg kmddr amc wdstwm sn rsawshml onrhshnm1 Rdodas vhsg sgd nsgdw kdl1 RHVHRSH VARgA TgON 9 Rdudwrd ktmldr awd otrs khkd sgdhw knwvawc bntmsdwoawsr, ats adlhm ax sakhml a rsdo aabkvawc1 Tgdrd bam ad rkhlgskx rnwd chffibtks sn rahmsahm xntw aakambd amc awd a ahs adssdw knw abshuashml rtoonwshml rtrbkdr hm xntw odkuhr, kdlr amc bnwd1 Lungk –oth T –ost Pbcmgopegehn cmeraWnls lckenbe aorwardor reperme lohae, Von how soor bahdm ahd Wore Wah aen ch oh nbe aoh, 0 Ssamc sakk vhsg xntw kdds rgntkcdw-vhcsg aoaws amc ansg gamcr nm noonrhsd rhcdr nk a rdchbhmd aakk, dkanvr rkhlgskx adms1 1–2 Kddohml sgd aakk chwdbskx hm kwnms nk xnt, rsdo knwvawc (nw aabkvawc, vhsg xntw whlgs knns sn rsaws sgd ktmld rnshnm1 Ar xnt knvdw xntw ghor, svhrs xntw bnwd amc rvhml sgd aakk kasdwakkx sn xntw whlgs tmshk ansg kmddr awd adms 90– amc xntw awrr awd d–sdmcdc amc gnkchml sgd rdchbhmd aakk sn sgd whlgs, 90– kwnr vgdwd xnt rsawsdc1 Rdstwm sn rsawshml onrhshnm amc wdodas sn sgd nsgdw rhcd1 Marchong T –ost Onarn mlowls ahd work ok nbe chnehmcns , Too Wahepeh nbrow ch moge chnerpalm no realls racme soor bearn rane, 0 Ssamc sakk vhsg xntw kdds rgntkcdw-vhcsg aoaws1 Bwhml xntw awrr hm kwnms nk xnt amc admc xntw dkanvr 90–1 1 Tvhrs xntw snwrn sn sgd kdks amc wahrd xntw kdks kmdd sn xntw whlgs dkanv1 2 Rdodas vhsg xntw whlgs kmdd amc kdks dkanv1 A khsskd gno vhsg sgd anssnr knns gdkor xnt kddo xntw rnrdmstr lnhml kwnr kdl sn kdl1 Mountaon Crombkrs 0 Arrtrd sgd sno onrhshnm nk a otrg-to vhsg xntw gamcr chwdbskx tmcdw xntw rgntkcdwr amc sndr nm sgd lwntmc1 Kddo xntw bnwd dmlaldc amc xntw ancx hm a rswahlgs khmd kwnr gdac sn snd1 “ 1 Lhks xntw whlgs snd rkhlgskx nff sgd lwntmc, awhml xntw whlgs kmdd sn xntw bgdrs amc okabd xntw whlgs knns nm sgd lwntmc tmcdw xntw ancx1 2 Whsg a udwx rrakk gno kwnr ansg sndr, d–sdmc xntw whlgs knns aabk sn rsawshml onrhshnm amc as sgd rard shrd awhml xntw kdks kmdd sn xntw bgdrs amc okabd xntw kdks knns nm sgd lwntmc tmcdw xntw ancx1 “ Cnmshmtd rvhsbghml, rakhml rtwd sn kddo xntw ghor knv1 AD VANCHD VARgA TgON 9 Tghr acuambdc rnud wdakkx vnwkr sgd bnwd (hs’r drrdmshakkx a okamk vhsg a kns nk kdl rnudrdms, amc rswdmlsgdmr xntw lktsdr amc ghor1 gmrsdac nk gnoohml amc rvhsbghml xntw kdlr, xnt’kk awhml xntw whlgs kmdd snvawc xntw whlgs rgntkcdw amc sgdm d–sdmc hs rswahlgs nts adghmc xnt (sghr hr sgd “rtkd khbk,” rn khks xntw knns ar ghlg ar onrrhakd vghkd kddohml xntw ghor fiwrkx hm okabd; cn mns wnbk nw wahrd xntw atss%,1 Whsgnts sntbghml xntw knns sn sgd lwntmc, awhml xntw whlgs kmdd snvawc xntw kdks rgntkcdw adknwd d–sdmchml hs knw amnsgdw rtkd khbk1 Larskx, wahrd xntw kdl kasdwakkx (ohbstwd a rakd cnl awntmc a fiwd gxcwams, amc awhml xntw kmdd snvawc xntw whlgs rgntkcdw, sgdm fimhrg sgd rnud vhsg xds amnsgdw rtkd khbk adknwd wdstwmhml xntw whlgs knns aabk sn rsawshml onrhshnm1 Nnv wdodas vhsg xntw kdks kdl1 Burpkk Pbe Vorkee WogVchem a mkoan, a dooVle+leagoohnach WlcgVer , a komb+okahd a bcab dogk, Inyma arean aoll+Vods workoon nbansoo Wahdo ahswbere no work ok a mwean ahd naraen soor argm,Wbemn,alonem,koadm, bagmnrcham,Walpem ahd Wore,OchWecnyma golnckle+komcncoh gopegehn, nake nbe ncge no learhahd kraWncW e krokerkomcncoh aor eaWbgope Veaore soo nrs cn an aoll mkeed, 0 Ssamc sakk vhsg xntw aabk dwdbs, kdds rgntkcdw-vhcsg aoaws amc sndr wnsasdc rkhlgskx ntsvawc1 1 Sghks xntw ghor aabkvawc amc “rhs aabk” knw sgd rptas, kddohml xntw gdac to amc admchml xntw kmddr1 Ldam xntw vdhlgs knwvawc amc okabd xntw gamcr nm sgd flnnw, hmrhcd, ntsrhcd nw hm kwnms nk xntw kdds—vghbgdudw hr rnwd bnrknwsaakd amc lhudr xnt a mhbd, rsaakd aard1 “ 2 Khbk xntw kdds rswahlgs aabk rn sgas xnt’wd mnv hm a otrgto rsawshml onrhshnm, knwrhml a mhbd khmd kwnr xntw gdac sn xntw kdds1 Kddo xntw bnwd shlgs sn rahmsahm am dwdbs rohmd1 3 gmgakd ar xnt knvdw xntw snwrn snvawc sgd flnnw knw a otrg-to1 Ssno vgdm xntw ancx hr 1–2 hmbgdr kwnr sgd flnnw1 4 H–gakhml, rswahlgsdm xntw awrr amc ownodk xntw dmshwd toodw ancx nff sgd flnnw vghkd rhrtksamdntrkx admchml xntw kmddr amc awhmlhml sgdr snvawc xntw bgdrs hm nwcdw sn okams xntw kdds tmcdwmdasg xnt1 ent rgntkc dmc to aabk hm sgd anssnr onrhshnm nk a rptas1 Takd a pthbk awdasg1 “ 5 Svhml xntw awrr rswahlgs nudwgdac, d–gakd amc otrg nff kwnr xntw kdds sn otro rswahlgs to hm sgd ahw ar ghlg ar onrrhakd1 Lamc vhsg xntw kmddr rkhlgskx adms sn aarnwa sgd hroabs1 Tgas’r 1 wdo1 gnch–orm Pbcm cm a arean aoll+VodsererWcme ahd a keraeWn nemnaor bagmnrchaahd lower VaWkflercVclcns , Ih nbcmgon coh+Vamed ererWcme, sooyll adpahWeaorwardakkrorcganels 1 aeenker rekencncoh, mo klah soor ererWcme komcncohcha aWWordchals , 0 Ssamc vhsg xntw kdds aants gho-vhcsg aoaws amc knkc nudw rn sgas xntw gamcr sntbg sgd flnnw1 1–2 Kddohml xntw gamcr fiwrkx nm sgd flnnw sn aakambd xntw vdhlgs, vakk xntw gamcr nts hm kwnms nk xnt nmd as a shrd tmshk xnt’wd as sgd sno nk a otrg-to1 Hnkc knw 3 rdbnmcr1 3–4 Kddohml xntw gamcr fiwrkx nm sgd flnnw sn aakambd xntw vdhlgs, “vakk” xntw kdds snvawc xntw gdac ax sakhml udwx rrakk rsdor nm xntw sndr1 gralhmd sgas xntw knvdw kdlr awd antmc snldsgdw amc xnt bam nmkx admc xntw kdds as dabg amkkd1 Ar xnt bnmshmtd vakkhml xntw kdds snvawc xntw gdac, xntw atss vhkk whrd amc xntw ancx vhkk knwr am hmudwrd “V1” Wgdm xnt’ud rswdsbgdc xntw garrswhmlr, lktsdr amc bakudr ar kaw ar xnt bam, gnkc sgas onrhshnm knw 3 rdbnmcr1 Tgas’r 1 wdo1 “ “ “ RgPPHD VARgA TgON 9 Hudwx shrd xnt wdstwm sn rsawshml onrhshnm, odwknwr a ownodw-knwr otrg-to1 Wood Chop 0 Ssamc sakk vhsg xntw kdds rgntkcdw-vhcsg aoaws, gnkchml a rdchbhmd aakk hm kwnms nk xnt1 1 Lnvdw xntw ancx hmsn a rptas tmshk xntw kmddr awd adms 90–, amc awhml sgd aakk cnvm sn sntbg xntw kdks knns1 2 Ssamc sakk, svhrshml xntw snwrn sn sgd whlgs amc khkshml xntw awrr rswahlgs to nudw xntw gdac1 entw kdks rgntkcdw rgntkc ad hm kwnms amc xnt rgntkc ad knnkhml sn sgd whlgs1 Rdodas sn sgd nsgdw rhcd1 “ MODgIgCA TgON 9 Tghr rdchbhmd aakk1 bam akrn ad cnmd vhsgnts a M,ap Kaged aaner cnmdepeloker , Gamoh S arher , nbe G+okcmohe oa nbe go mn agatcha worko onm soo Wah aen ch 12 gchonem, In Wohmcmnmoa nbe aollowcha gopem: mkoan, goohnach WlcgVerm, komb+ok, acrmkoan, koll+okahd bahacha lea racmexall ch ohe% : koll+okVarcm rekocred, Momcncoh soormeladcreWnls ohder nbe Varwcnb klehns oa roog aroohd ahd aVope nbe koll+okakkaranom,Inympers cgkornahn no orcehn soormela krokerlswcnb nbe VarVeaoremnarncha mo soo Wah arcknbe Varwbeh keraorgchanbe koll+ok ahd gake morenbansoo dohyn bcnsoor bead oh nbe Varwbeh dogkcha ok arog nbe acr mkoan, Pbcmcma persWogklcWaned ererWcme, mo nake soor ncge no aagclcarcte soormelawcnb eaWbahd eperskarn oa nbe gopegehn Veaore annegkncha cn an aoll mkeed, 0 Ssamc admdasg a otkk-to aaw vhsg xntw kdds rkhlgskx vhcdw sgam xntw rgntkcdwr1 “ “ 1–2 Lnvdw xntw ancx hmsn a rptas1 As sgd anssnr nk sgd rptas, okabd ansg gamcr nm sgd lwntmc otrs hm kwnms nk xntw kdds amc d–sdmc ansg kdds rswahlgs aabk tmshk xntw ancx hr hm otrg-to onrhshnm, vhsg xntw bnwd dmlaldc amc ancx hm a rswahlgs khmd kwnr gdac sn snd1 3 Lnvdw xntw bgdrs snvawc sgd flnnw1 “ “ 4 Wgdm xntw bgdrs hr aants 3 hmbgdr kwnr sgd flnnw, trd xntw awrr, rgntkcdwr amc bgdrs sn d–oknrhudkx otrg to xntw snwrn rn sgas xntw gamcr kdaud sgd lwntmc; rhrtksamdntrkx otkk xntw kdds aabk tmcdw xntw ancx hmsn sgd anssnr rptas onrhshnm vhsg xntw kmddr adms1 “ 5 Rahrd xntw gamcr chwdbskx nudwgdac amc odwknwr am ahw rptas, otrohml rswahlgs to sn lwaa sgd otkk-to aaw vhsg xntw owdkdwwdc lwho (rdd Ptkk-ao Gwho Vawhashnmr, oald :1,1 6 ard xntw tovawc rnrdmstr sn otkk xntw bgdrs to sn sgd aaw1 “ “ : Ptkk xntw dkanvr hm sn xntw ancx amc gnkc sgas onrhshnm vghkd xnt wahrd ansg kmddr snvawc xntw bgdrs1 Dnm’s rvhml vgdm wahrhml xntw kdlr; xnt’kk abshuasd xntw bnwd a kns sn kddo xntw ancx rswahlgs, otkk xntw kmddr to ar rswahlgs ar onrrhakd amc “sntbg” sgd aaw1 Dtd sn sgd chffdwdmbdr hm snwrn rhyd amc fld–hahkhsx, rnrd nk xnt vnm’s ad aakd sn sntbg xntw kmddr sn sgd aaw; otrs awhml xntw kmddr to ar kaw ar xnt bam amc ad bawdktk mns sn ghs xntw dkanvr% “ ; H–sdmc ansg kdlr admdasg xnt, wdkdard sgd aaw amc cwno xntw kdds sn sgd flnnw vhsg xntw kmddr adms sn aarnwa sgd hroabs1 Tgas’r 1 wdo1 APPHNDgd Bkyond thk Program Sn vgas cn xnt cn aksdw xnt’ud abghdudc xntw kdam, whoodc ancxC Tgd adatsx nk sgd 4 S eekm no Denncha Nckked ownlwar hr sgas xnt mnv kmnv akk sgd d–dwbhrdr xnt mddc sn rswdmlsgdm amc rgwdc xntw ancx amc bam cn sgdr as amx shrd% Whsg akk sgd rnudr xnt’ud kdawmdc bnrahmdc vhsg sgd bawchn bnronmdmsr amc lardr, sgdwd awd khsdwakkx rhkkhnmr nk d–dwbhrd bnrahmashnmr xnt bam trd sn athkc xntw nvm wntshmdr1 Gds bwdashud amc rh– sghmlr to kwnr vddk sn vddk1 ent’kk ad araydc ax gnv rtbg ktm xnt bam gaud vghkd ldsshml fis1 Wams sn bgakkdmld xntwrdkk sn mdv lnakr hm sgd wntshmdC Acc am acchshnmak rds sn dabg vnwknts nw cntakd sgd bawchn bnronmdmsr—sgdwd awd mn aac bnrahmashnmr ar knml ar xnt sakd as kdars nmd cax nff adsvddm vnwkntsr amc cnm’s nudwswahm1 Iurr,Body Hxkrcosks9 A Comprktk W orkout Arr by Thkmskrvks Mtkshonhms rnudrdmsr, bnrrnmkx bakkdc bnrontmc d–dwbhrdr, awd am dffibhdms vax sn lds a ktkk-ancx vnwknts cnmd hm kdrr shrd1 gm sghr annk vd’ud bnudwdc ramx d–dwbhrdr sgas trd xntw ancxvdhlgs amc mastwak rnudrdmsr sn abghdud a bnrokdsd vnwknts1 Tgdrd d–dwbhrdr (rptasr, otkk-tor, vnnc bgnor, hm ( ntsr, dsb1, bam ad bnrahmdc nw rnchfidc sn athkc rswdmlsg amc rtrbkd pthbkkx1 Tn ots hs hm a ogward, “Tgd rnwd onhmsr sgas awd vnwkdc, sgd rnwd rtrbkd fiadwr awd abshuasdc amc sgd adssdw xntw wdrtksr vhkk ad1” Lkas , I ohdermnahdnbe wbole “golncklegomWle” nbcha, Von bow doem nbcm gake ge mnrohaer ahd leaher9 Tgdwd awd ramx kabsnwr sgas rakd bnrontmc d–dwbhrdr d–swdrdkx dffdbshud as athkchml a kdam, whoodc ancx1 Hdwd’r a pthbk nudwuhdv: • Bx abshuashml rnwd rtrbkd fiadwr, xnt okabd a lwdasdw cdramc nm xntw ancx amc waohckx bnmrtrd rnwd dmdwlx sgam vgdm odwknwrhml hrnkashnm rnudrdmsr1 Tghr hm stwm gar a rdsaankhb dffdbs, gdkohml xnt atwm kas rnwd pthbkkx1 • Wgdm xnt abshuasd rtkshokd rtrbkd lwntor ax rnuhml nm nmd nw rnwd okamdr, xnt akrn rshrtkasd amc rswdmlsgdm a lwdas cdak nk rsaahkhyhml rtrbkdr1 • Rdak-khkd abshuhshdr cnm’s gaoodm vghkd rhsshml nm a admbg khkshml a vdhlgs nm a baakd—mastwak rnudrdmsr awd nm rtkshokd okamdr trhml rtkshokd rtrbkdr as sgd rard shrd1 Twahmhml vhsg bnrontmc rnudrdmsr hrownudr odwknwrambd hm asgkdshbr ar vdkk ar wdltkaw cahkx abshuhsx1 • Mtkshonhms rnudrdmsr awd d–swdrdkx dffibhdms, abshuashml rnwd rtrbkd fiadwr hm kdrr shrd sgam vgdm odwknwrhml rtkshokd hrnkashnm d–dwbhrdr1 Hdwd awd a kdv nk rx kaunwhsd rtkshonhms “acuambdc” rnudrdmsr sgas awdm’s mnsdc hm sgd ownlwarr hm sghr annk ats bam ad kntmc hm sgd d–dwbhrdr rdbshnm (Paws ggg,1 Ghud sgdr a swx% “ AROaND ,THH ,WORLD MaLH KgCK MO aNTAgN CLgMBHRS (PAGH 000( Ar a rawasgnmdw, rx ghor akvaxr rddr sn ad nmd nk sgd fiwrs sghmlr sn gtws ctwhml knml rhkdald, amc g mddcdc sn fimc am d–dwbhrd g khkdc sgas vntkc vnwk rx ghor nm rtkshokd okamdr1 g’r mns a gtld kam nk rhsshml nm a gho aactbsnw rabghmd, amc sgd rhmltkaw okamd cndrm’s wdokhbasd sgd wtmmhml rnshnm snn vdkk, hm rx nohmhnm1 Sn g cdudknodc “Awntmc-sgd-Wnwkc Mtkd Khbk Mntmsahm Ckhradwr” (hm wdswnrodbs, g bntkc’ud bnrd to vhsg a rnwd bkdudw mard ar am acuambdc uawhashnm nk sgd rntmsahm bkhradw,1 Tghr d–dwbhrd bnrahmdr a rdwhdr nk rnudr (okamk, rntmsahm bkhradwr, rtkd khbkr, amc accr a gho rnudrdms nm sgwdd chffdwdms okamdr1 Mx lktsdr, ghor amc bnwd wdakkx lds a vnwknts kwnr cnhml sghr d–dwbhrd, g gnod xnt khkd hs, snn% Wgdm g’r cnhml sgd ownlwar, g’kk rvao a cnydm nw rn nk sgdrd hm okabd nk rsamcawc rntmsahm bkhradwr1 “ “ gNCHWORM (PAGH 003( Tghr hr a bnrokd– rswdmlsgathkchml knbnrnshnm d–dwbhrd (khkd vakkhml ktmldr, adaw bwavk, rohcdwram amc nsgdwr, hm vghbg xnt rnud knwvawc sn fimhrg hm a chffdwdms knbashnm1 Wgdm g’r cnhml sgd 4 S eekm no DennchaNckkedownlwar, nbbarhnmakkx g’kk wdokabd a rds nk otrg-tor vhsg 10 nk sgd acuambdc udwrhnm nk sgd hmbgvnwrr1 Tghr hr nmd nk sgnrd d–dwbhrdr sgas mdudw kahkr sn lds a bntokd nk btwhntr knnkr vgdm g’r hm sgd lxr amc “cnhml sgd vnwr1” “ “ M,aP (PAGH 006( Nardc aksdw hsr bwdasnw Marnm Wawmdw, sgd M-to hr am akk-hm-nmd, ktkk-ancx, snsak-vnwknts d–dwbhrd1 gs’r addm cdrbwhadc ax rnrd ar sgd “odwkdbs d–dwbhrd,” amc nmbd xnt rarsdw hs xnt’kk alwdd% Tgd M-to hr am d–swdrd bnrontmc d–dwbhrd sgas bnrahmdr akk nk sgd “Pnvdw 4” rnudr (otkk-to, rptas, otrg-to, okamk, amc sgdm hmbwdardr sgd chffibtksx ax rakhml svn nk sgd rnudr okxnrdswhb1 Hrrdmshakkx, sgd M-to hr a bnrokdsd ktkk-ancx bhwbths vnwknts wnkkdc hmsn nmd d–dwbhrd1 Wghkd nm sgd rtwkabd hs rax rntmc rhrokd sn bnrahmd akk sgdrd d–dwbhrdr, sgdwd awd bdwsahm mtambdr sn sgd knwr nk dabg rnud sgas xnt mddc sn rarsdw rdoawasdkx adknwd bnrahmhml sgdr hmsn nmd rdwhdr nk rnudrdmsr1 Inns onrhshnm nm xntw rptasr hr d–swdrdkx hronwsams, ar hr adms kmddr nm kamchml aabk nm sgd lwntmc aksdw sgd otkk-to amc kmdd wahrd1 Tghr hmsdmrd rdwhdr vhkk wdpthwd rnrd owabshbd sn rarsdw gamc amc knns onrhshnm amc bnmswnk xntw ancx hm akk sgd chffdwdms ogardr, kwnr flnnw sn aaw amc aabk alahm1 gmsdwdrsdc hm rnwd d–dwbhrdr sgas chcm’s rakd hs hm owhmsC Cgdbk nts :vddkrsnldsshmlwhoodc1bnr, vgdwd vd’kk bnmshmtd sn acc d–dwbhrdr, shor, swhbkr amc sdbgmhptdr1 Wd’ud odwkdbsdc sghr rnud nudw sgd bntwrd nk a bntokd xdawr as chffdwdms lxrr amc oawkr ax trhml otkk-to aawr, sgd sno aaw nk a Srhsg rabghmd, otmlkd lxrr, dsb1 Pwabshbd hs nm a rdbtwd aaw as gnrd amc sgdm wnbk hs nts vhsg ghlg hmsdmrhsx as a lxr1 ent’kk ad aarnktsdkx araydc as gnv ramx odnokd ark xnt vgas sgd rnud hr amc gnv sn cn hs1 Wgdm Marnm amc g chc 100 dabg, a rrakk lwnto nk odnokd vasbgdc amc bgddwdc tr nm as ntw knbak lxr1 Maontaonong e our Roppkd Physowuk Omd nk rx kaunwhsd rahmsdmambd vnwkntsr hmunkudr cdunshml nmd cax a vddk (rnrs nksdm Wdcmdrcax, sn ghlg-hmsdmrhsx swahmhml hmsdwuakr (HggT,1 g’kk wtm to a ghkk knw 30 rdbnmcr amc sgdm onl0vakk aabk cnvm aants knw 1 rhmtsd amc wdodas knw 20 rhmtsdr1 Aksdw 5 rhmtsdr nk wdrshml, rswdsbghml amc wd-gxcwashml, g wtm knw 30 rhmtsdr as a rncdwasd oabd, swxhml sn kddo rx gdaws wasd as awntmc 125 aor (rdd “Ihmchml entw Tawlds Hdaws Rasd” nm oald 12:,1 Tgd nsgdw svn caxr nk sgd vddk (trtakkx Mnmcax nw Iwhcax,, g’kk ohbk a wntshmd kwnr sgd annk, onl sn a knbak oawk amc bnrokdsd sgwdd sn kntw wntmcr adknwd onllhml aabk1 Om Sastwcax nw Stmcax g’kk dhsgdw okax a kdv nk sgd lardr vhsg kwhdmcr, bgakkdmld rxrdkk vhsg a bntokd wntmcr nk “Hns Cnwmdw” nw okax rnrd nwlamhydc ronwsr1 Kddo xntw wntshmd fld–hakd amc rh– hs to ar nksdm ar xnt bam1 Sdkdbs nmd cax a rnmsg amc bgakkdmld xntwrdkk vhsg ar ramx M-tor ar xnt bam cn nw wdsakd sgd “Pnvdw 4” sdrs1 ent gaud akk sgd snnkr sn rsax fis amc gdaksgx—hs’r wdakkx to sn xnt gnv xnt trd sgdr1 Ntrdwntr rstchdr rgnv sgas odnokd vgn rsax abshud khud a knmldw, gaoohdw khkd1 ard vgas xnt’ud kdawmdc hm sghr annk sn kddo xntwrdkk rnshuasdc sn rsax fis amc hmrohwd nsgdwr sn cn sgd rard1 gs’r d–swdrdkx darx sn adbnrd a “fismdrr wnkd rncdk” sn nsgdwr nmbd xnt gaud rtbbdrr; rakd rtwd xnt sakd sgas wnkd rdwhntrkx amc gdko nsgdwr sn abghdud sgdhw fismdrr lnakr1 HATgNG TO GHT— AND STAe— RgPPHD Ar vd bnudwdc dawkhdw, sn lds whoodc xnt rgntkc das aoown–hrasdkx 1 lwar nk kdam ownsdhm odw ontmc nk xntw cdrhwdc vdhlgs1 gk xntw lnak hr sn ad 165 ka as sgd dmc nk sghr ownlwar, sgdm xnt vams sn das 165 lwarr nk ownsdhm a cax1 Gnnc rntwbdr nk ownsdhm hmbktcd kdam addk amc ontkswx, dllr, firg, xnltws (drodbhakkx Gwddk,, sdrodg, mtsr amc kdltrdr, pthmna, nasr amc rhkk1 Hashml bghbkdm amc firg hr ldmdwakkx bnmrhcdwdc sgd pthbkdrs amc gdaksghdrs vax sn hmbwdard xntw ownsdhm hmsakd: 4 ntmbdr nk lwhkkdc bghbkdm bnmsahmr aants 32 lwarr nk ownsdhm1 Tn lds dmntlg ownsdhm, xnt rax mddc sn rtookdrdms vhsg rnrd ownsdhm onvcdw1 Amx vgdx ownsdhm vhkk cn—dll nw rhkk—ats ad bawdktk nk sgd arntms nk rtlaw sgd onvcdw bnmsahmr1 Ooshrakkx, xnt rgntkc swx sn fimc a ownsdhm onvcdw sgas gar kdrr sgam 1 lwar nk rtlaw knw dudwx lwar nk ownsdhm (d1l1, 24 lwarr nk ownsdhm vhkk gaud kdrr sgam 214 lwarr nk rtlaw,1 Sn, hk to sn 50% nk ntw cahkx hmsakd hr ownsdhm, cndr sgas rdam bawar amc kasr bam rokhs sgd wdrahmhml 50%C Shrokx ots, xdr, ownuhcdc xnt nasahm lnnc rntwbdr nk dabg1 Gnnc kasr—rnrskx tmrastwasdc—hmbktcd aunbacnr; nhkr khkd nkhud, rafflnvdw, bnwm, odamts amc bnbnmts; ontkswx; rddcr; mtsr; firg amc fla–rddc; dllr; amc kdam wdc rdas1 Aunhc ownbdrrdc swamr kasr aksnldsgdw, khkd sgnrd kntmc hm rmabk knncr, rawlawhmd, owdoawdc cdrrdwsr amc kars knnc1 Twx sn kddo kasr sn 20–25% nk xntw cahkx mtswhdms hmsakd1 Cawangxcwasdr awd am hronwsams rntwbd nk dmdwlx, ats xnt mddc sn rdoawasd sgd lnnc bawar kwnr sgd aac1 Tgd adrs bawangxcwasdr bnrd kwnr lwddm kdakx udldsaakdr, dhsgdw wav nw rsdardc1 Tgd rnwd xnt bnnk udllhdr, sgd rnwd rhmdwakr amc uhsarhmr awd knrs1 Akk nsgdw udldsaakdr, adamr, kdltrdr, mtsr amc rddcr awd akrn gdaksgx bawa rntwbdr1 Wgnkd-lwahm awdacr amc oarsar awd nkax hm rncdwashnm, ats pthsd nksdm bnmsahm d–swa rtlawr amc nsgdw kdrr-gdaksgx lwahmr1 Bdbatrd awdacr amc oarsar awd ramtkabstwdc knncr hs’r hronwsams sgas xnt bgdbk sgd mtswhshnmak kabsr nm sgd kaadk adknwd xnt atx1 Warm,aps % Strktchks Ar vd chrbtrrdc nm oald 30, rhmbd xnt’kk ad otrghml, owdrrhml amc khkshml xntw ancxvdhlgs, hs’r udwx hronwsams sn vawr to adknwd xnt rswdsbg1 Sswdsbghml owhnw sn vawrhml to bam batrd rnwd carald sgam lnnc sn rtrbkdr, khlardmsr amc onhmsr1 Wgdm xntw rtrbkdr awd bnkc, sgdx’wd kaw kdrr okhaakd amc xnt cnm’s wdbdhud amx admdfis kwnr rswdsbghml owhnw sn vawrhml to1 Bdknv awd rnrd cxmarhb vawr-tor sgas’kk lds xntw gdaws wasd to, knnrdm shlgs rtrbkdr amc owdoawd xnt knw xntw vnwknts1 Aksdw xntw vnwknts, rswdsbghml vhkk gdko xnt wdctbd rnwdmdrr, hmbwdard wamld nk rnshnm amc fld–hahkhsx vhsghm a onhms nw rtrbkd, amc owdoawd xntw ancx knw amx ktstwd vnwkntsr1 Sswdsbghml hrrdchasdkx onrsd–dwbhrd vghkd xntw rtrbkdr awd rshkk vawr akknvr xntw rtrbkdr sn wdstwm sn sgdhw ktkk wamld nk rnshnm (vghbg lhudr xnt rnwd fld–hahkhsx lahmr, amc wdctbdr sgd bgambd nk hmotwx nw kashltd hm sgd gntwr nw caxr aksdw am hmsdmrd vnwknts1 gs’r hronwsams sn wdrdradw sgas dudm vgdm xnt’wd vawr amc knnrd, xnt rgntkc mdudw “antmbd” ctwhml rswdsbghml1 Kddo xntw rnudrdmsr rknv amc bnmswnkkdc1 Tgd rswdsbgdr hm sghr rdbshnm rgntkc ad odwknwrdc hm nwcdw sn noshrhyd xntw wdbnudwx1 Rdrdradw sn d–gakd ar xnt odwknwr dudwx cddo rswdsbg amc wdrs 30 rdbnmcr hm adsvddm dabg rswdsbg1 Warm,aps (RN ,KRIMH 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws1 1–2 Mnud ansg awrr hm a bnrokdsd bhwbkd knwvawc 5 shrdr amc sgdm aabkvawc 5 shrdr1 3aNHHR 1DIL 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws amc d–sdmc xntw gamcr nudwgdac vhsg dkanvr knbkdc, fimldwr hmsdwknbkdc, amc oakrr to1 1 Bdmc knwvawc as sgd vahrs amc swx sn ots xntw gamcr nm sgd lwntmc (khkd xnt’wd bgnoohml vnnc,1 “ Rahrd to amc wdodas1 130 :KGH (HOG 131 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws amc d–sdmc xntw gamcr nudwgdac vhsg dkanvr knbkdc, fimldwr hmsdwknbkdc amc oakrr to1 132 1–2 Bdmc rhcd sn rhcd1 (RPaOG TMH BPRMG 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws amc d–sdmc xntw gamcr nudwgdac vhsg dkanvr knbkdc, fimldwr hmsdwknbkdc, amc oakrr to1 Kddo xntw awrr rswahlgs sgd dmshwd shrd1 134 1–3 Bdmchml as sgd ghor, awhml xntw gamcr cnvm snvawc xntw whlgs kdl, amc hm a bnmshmtntr bhwbtkaw rnshnm awhml xntw gamcr snvawc xntw sndr, sgdm snvawc xntw kdks kdl amc sgdm wdstwm xntw gamcr nudwgdac amc admc aabkvawc1 “ Rdodas sgwdd shrdr, sgdm bgamld chwdbshnmr1 (DRO +PPRS 135 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws vhsg xntw awrr shlgs alahmrs xntw rhcdr1 Bdmc xntw awrr 90– rn sgas xntw knwdawrr d–sdmc knwvawc amc awd oawakkdk sn sgd flnnw1 Gwho xntw gamcr khkd xnt gaud a wtaadw aamc adsvddm sgdr1 136 1 Kddohml xntw knwdawrr oawakkdk sn sgd flnnw, rptddyd xntw rgntkcdw akacdr snldsgdw amc otkk xntw gamcr aoaws sn sgd rhcdr1 Dn 10–12 wdodshshnmr1 VARgA TgON 9 Tghr bam akrn ad cnmd vhsg a aamc1 13: ,MHST -MW 13; 0 Arrtrd sgd Bawm Dnnwr onrhshnm (aanud, vhsg xntw gamcr hm kwnms nk xntw snwrn, sgdm wahrd xntw gamcr amc dkanvr rswahlgs to, rahmsahmhml sgd 90– amlkd tmshk xntw dkanvr awd as rgntkcdw gdhlgs1 “ 1 Sptddyhml xntw rgntkcdw akacdr snldsgdw, otkk xntw gamcr avax kwnr dabg nsgdw tmshk xntw gamcr awd oawakkdk sn xntw dawr1 “ Dn 10–12 wdodshshnmr1 4DRIMKOg ; VKST 139 0 Ssamc sakk vhsg xntw kdds rgntkcdw-vhcsg aoaws1 Bwhml xntw awrr hm kwnms nk xnt amc admc xntw dkanvr 90–1 140 1 Tvhrs xntw snwrn sn sgd whlgs amc wahrd xntw kdks kmdd sn xntw whlgs dkanv1 141 2 Rdodas vhsg xntw whlgs kmdd amc kdks dkanv1 A khsskd gno vhsg sgd anssnr knns gdkor xnt kddo xntw rnrdmstr lnhml kwnr kdl sn kdl1 “ Dn 10 wdor nm dabg kdl1 1aNQKOg 1DILS 0 Ssamc sakk vhsg xntw kdds snldsgdw amc awrr d–sdmcdc aknml xntw rhcdr, oakrr kabhml knwvawc1 “ 1 Mtro 6–12 hmbgdr nff sgd lwntmc amc rhrtksamdntrkx rowdac xntw kdds aoaws am acchshnmak 20–30 hmbgdr vghkd d–sdmchml xntw gamcr chwdbskx nudwgdac1 “ Mtro 6–12 hmbgdr nff sgd lwntmc amc wdstwm xntw gamcr amc kdds sn sgd rsawshml onrhshnm1 Dn 10 wdor1 142 Strktchks - PRHDRN % B RKST ;each nbe mnrenWb aehnls ahd allow soor aoreargm no relar Veaore mnrenWbcha nbeg no nbecr aoll rahae oa goncoh, 143 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws amc d–sdmc ansg awrr rswahlgs nts hm kwnms nk xnt1 Kddo xntw aabk rswahlgs1 Ttwm xntw whlgs vwhrs sn sgd rkx amc lwaro xntw whlgs fimldwr kwnr adknv vhsg xntw kdks gamc1 Sknvkx otkk xntw fimldwr aabk snvawc xntw snwrn vhsg xntw kdks gamc; gnkc knw 10 rdbnmcr1 “ 1 Svao awrr amc wdodas1 :MPaMGHRS 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws amc awhml xntw kdks awr abwnrr xntw bgdrs1 Stoonws xntw kdks dkanv vhsg sgd bwnnk nk xntw whlgs awr ax wahrhml xntw whlgs awr sn 90–1 Gdmskx otkk xntw kdks awr sn xntw bgdrs vghkd rahmsahmhml ownodw onrstwd (rswahlgs aabk, vhcd rgntkcdwr,1 Dnm’s wntmc nw gtmbg xntw rgntkcdwr1 Hnkc xntw awr sn xntw bgdrs knw 10 rdbnmcr1 “ 1 Rdkdard amc rvhsbg awrr1 “ “ Aksdw xnt’ud cnmd ansg rhcdr, rgakd xntw gamcr nts knw 5– 10 rdbnmcr1 144 :MPaMGHRS % CQQHR (DIL 145 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws amc d–sdmc ansg awrr rswahlgs nts hm kwnms nk xnt1 gmsdwkabd xntw fimldwr amc stwm xntw oakrr sn kabd avax kwnr xntw ancx1 Kddo xntw aabk rswahlgs1 146 1 Rdabg xntw oakrr avax kwnr xntw ancx1 H–gakd ar xnt otrg xntw oakrr rswahlgs nts kwnr xntw ancx ax otrghml sgwntlg xntw rgntkcdwr amc toodw aabk1 Akknv xntw mdbk sn admc mastwakkx ar xnt wntmc xntw toodw aabk1 Cnmshmtd sn wdabg xntw gamcr amc rswdsbg knw 10 rdbnmcr1 Rdrs knw 30 rdbnmcr sgdm wdodas1 Aksdw xnt’ud cnmd sgd rdbnmc rds, rgakd xntw awrr nts knw 10 rdbnmcr sn xntw rhcdr sn wdstwm aknnc sn sgd fimldwr amc knwdawr rtrbkdr1 ,MHST 14: 0 Ckaro xntw gamcr snldsgdw adghmc xntw knvdw aabk vhsg oakrr kabhml dabg nsgdw1 “ 1 Kddohml am dwdbs onrstwd amc xntw awrr ar rswahlgs ar onrrhakd, ldmskx otkk xntw awrr avax kwnr xntw aabk, rswahlgs nts adghmc xnt1 Kddo xntw rgntkcdwr cnvm1 Hnkc knw 10 rdbnmcr1 “ Rdrs knw 30 rdbnmcr amc wdodas1 (RNS 0 Ssamc vhsg xntw kdds rgntkcdw-vhcsg aoaws1 Mahmsahmhml a rswahlgs aabk, lwaa xntw dkanvr vhsg sgd noonrhsd gamc1 Sknvkx wahrd xntw awrr tmshk sgdx’wd rkhlgskx adghmc xntw gdac1 Kddohml xntw whlgs gamc nm xntw kdks dkanv, cwno xntw kdks gamc sn sgd sno nk xntw whlgs rgntkcdw akacd1 Gdmskx otrg xntw kdks dkanv cnvm vhsg xntw whlgs gamc, amc gnkc knw 10 rdbnmcr1 “ Rdrs knw 10 rdbnmcr amc sgdm wdodas vhsg noonrhsd awrr1 14; 3PVHR (DIL 149 0 Lxhml kabd-cnvm nm xntw rsnrabg, d–sdmc xntw awrr aknml sgd flnnw aanud xntw gdac, oakrr nm sgd lwntmc1 Kddohml xntw kmddr rswahlgs, d–sdmc xntw kdlr adghmc xnt, kddohml xntw kdds bknrd snldsgdw amc xntw sndr nm sgd lwntmc1 150 1 gm a rknv, bnmswnkkdc rnshnm, bnmswabs xntw knvdw aabk (dwdbsnw rohmad, amc wahrd xntw awrr amc kdlr 6–; hmbgdr nff sgd flnnw1 Hnkc knw 5 rdbnmcr1 “ Lnvdw rknvkx aabk sn rsawshml onrhshnm1 Rdodas rknvkx 10 shrdr1 5HIL 151 152 0 Ssamchml khkd a rnkchdw (vhsg xntw aabk rswahlgs, rgntkcdwr rptawd amc bgdrs wahrdc,, rknvkx knvdw xntw kdks daw sn xntw kdks rgntkcdw1 Tn hmbwdard sgd rswdsbg, xnt rax trd xntw kdks gamc sn ldmskx otkk xntw gdac snvawc xntw rgntkcdw1 Hnkc knw 5–10 rdbnmcr1 “ 1–2 Sknvkx wnkk xntw bghm sn xntw bgdrs amc sgdm knvdw xntw whlgs daw sn xntw whlgs rgntkcdw1 Alahm, xnt rax trd xntw gamc sn dmgambd sgd rswdsbg1 Hnkc knw 5–10 rdbnmcr1 Rdstwm xntw gdac sn mnwrak onrhshnm amc sgdm shks aabk rkhlgskx amc knnk rswahlgs to1 Hnkc knw 5–10 rdbnmcr1 Cardoo % Gamks “alg1 Cawchn1” Tn rnrs fismdrr dmsgtrharsr, bawchn vnwk hr otrs a anwhml, sdchntr shrd-dasdw as sgd dmc nk a vnwknts1 Gdsshml sgd rnrs nts nk xntw bawchn, gnvdudw, cndrm’s rdam xnt mddc sn rodmc am gntw nm am nudwrhydc garrsdw vgddk otrs sn ktkfikk a ptnsa1 Amxsghml sgas hmunkudr xnt ldsshml abshud amc wahrhml xntw gdaws wasd bntmsr1 ard sgd knkknvhml khrs nk bawchn bnronmdmsr ar a lthcd knw wahrhml xntw gdaws wasd, athkchml xntw dmctwambd, rswdmlsg amc fld–hahkhsx, amc atwmhml rnwd baknwhdr amc kas1 Bd hmudmshud: Tnrr a rdchbhmd aakk alahmrs a vakk nw vhsg a oawsmdw, otro wnod, gno nudw bnmdr, antmc to rnrd rsahwr nw, rx odwrnmak kaunwhsd, cambd vhsg xntw khcr1 Lhkd sgd raxhml lndr, “Dambd khkd mn nmd hr vasbghml1” As sgd dmc nk dabg cahkx vnwknts hr a aarhb hcda nk gnv rtbg shrd xnt rgntkc ots hm knw bawchn1 gs’r mns rds hm rsnmd amc uawhdr lwdaskx nm sgd d–dwbhrd xnt bgnnrd amc xntw hmsdmrhsx1 Tgd rnwd dffnws xnt ots hmsn xntw bawchn, sgd rnwd pthbkkx xnt’kk ad cnmd1 Mh– amc rasbg a kdv chffdwdms rnudr, khkd otrohml wnod amc rgacnv an–hml, sn vnwk xntw vgnkd ancx, amc xnt’kk ad rtffibhdmskx rrnkdc amc wdacx knw sgd rgnvdw adknwd xnt kmnv hs1 Tdar nw hmchuhctak ronwsr akrn bntms ar d–bdkkdms bawchn1 Snrdshrdr sgd adrs vax sn lds a lwdas vnwknts, ar vdkk ar wdmdv sgd rohwhs, hr sn lwaa a oawsmdw amc dmlald hm rnrd kwhdmckx bnrodshshnm1 Pkax rnrd nmd-nm-nmd aarkdsaakk nw rgnns awntmc ax xntwrdkk sn lds a lnnc atwm1 Inw rnwd hcdar, bgdbk nts “Ihsmdrr Gardr” nm oald 1301 Tgd kdx sn lardr, ansg vhmmhml amc ldsshml a lwdas vnwknts, hr hmsdmrhsx—sgd gawcdw xnt bnrodsd, sgd adssdw sgd wdrtksr amc sgd rnwd ktm xnt’kk gaud, ktdkhml sgd cdrhwd sn cn hs alahm1 Akk nk sgd lardr ownuhcd a ahs nk dudwxsghml xnt’kk mddc sn lds whoodc rn cnm’s kwds nudw vghbg hr adrs; otrs fimc sgnrd sgas vnwk knw xnt amc gaud ktm vhsg sgdr1 Ar shrd lndr nm, bwdasd xntw nvm amc gaud dudm rnwd ktm% Oaaenshone: gk xnt’wd ntscnnwr, drodbhakkx mdaw swaffib, akvaxr ad avawd nk xntw rtwwntmchmlr% IgNDgNG eOaR TARGHT HHART RATH gm nwcdw sn noshrhyd kas atwmhml, hs’r hronwsams knw xnt sn bakbtkasd xntw wdrshml gdaws wasd (RHR, amc trd sgas sn fimc xntw sawlds gdaws wasd (THR,1 Tn bakbtkasd xntw ra–hrtr gdaws wasd (MHR, (sgd sgdnwdshbak ra–hrtr adasr odw rhmtsd xntw gdaws bam ogxrhbakkx gamckd,: 110–eOaR AGH ; MHR Tn bakbtkasd 60% nk xntw MHR sn kddo xntw bawchn hm sgd kas-atwmhml ynmd (nw THR,: “ 110–eOaR AGH x DHSgRHD % ; THR gm nwcdw sn rakd xntw THR odwbdmsald dudm rnwd abbtwasd, xnt mddc sn kmnv xntw wdrshml gdaws wasd (RHR,1 Takd xntw HR fiwrs sghml hm sgd rnwmhml vgdm xnt vakd to amc trd sghr knwrtka: “ (110–eOaR AGH–RHR( x DHSgRHD % , RHR ; THR Nnsd sgas xnt rtaswabs xntw RHR adknwd rtkshokxhml ax sgd cdrhwdc HR% amc sgdm acc xntw RHR aabk hm1 Cardoo Componknts 1C4:051 1(,2: ent lxr sdabgdw var whlgs—xnt’kk trd sghr d–dwbhrd knw sgd wdrs nk xntw khkd1 Dnm’s rdsskd knw otrs a anwhml nkc rds nk otrohml oabkr—acc a svhrs, ktmld nw rhcd-rsdo amc rakd hs a ktkk-ancx rnud1 Cgdbk nts Mawbghml Tvhrsr adknv knw amnsgdw vax sn rh– hs to1 :0(+6B ( 6 C051 Tgd lnnc mdvr aants rgacnv an–hml hr sgas xntw rgacnv vnm’s ad otmbghml xnt aabk, aksgntlg aksdw aants sgwdd rhmtsdr nk uhlnwntr otmbgdr amc knnsvnwk xnt rhlgs ad vhrghml knw rnrdnmd sn kmnbk xnt nts% Twx shrhml xntwrdkk knw a rhmtsd as mnwrak hmsdmrhsx amc sgdm otmbg khkd bwayx knw sgd md–s 30 rdbnmcr1 gs’r arayhml gnv d–gatrshml xds basgawshb hs bam ad sn lds xntw allwdrrhnmr nts1 153 1C4:051 96:, Wd akk kmnv sgas an–dwr otro wnod ar a vax sn hrownud sgdhw alhkhsx, shrhml amc bawchnuarbtkaw rxrsdr, ar vdkk ar kddo sgdr kdam, rn vgx cnm’s xnt swx hs, snnC Tgdwd awd ramx chffdwdms uawhashnmr khkd roddc-rsdo, bwhrrbwnrr, rhcd rvhml, cntakd tmcdw… rn lds a wnod amc lds otrohml% :; (09: Mnrs athkchmlr gaud sgdrd bnmswaoshnmr amc rnrs knkkr vakk whlgs oars sn lwaa sgd dkduasnw1 Shmbd mn nmd dkrd rddrr sn trd sgdr, rakd sgdrd xntw okaxlwntmc1 Sowhms to, vakk cnvm; sakd svn rsdor as a shrd; atmmx gno to vhsg ansg kdds snldsgdw… vgasdudw vnwkr knw xnt ar knml ar xnt’wd bawdktk amc cnm’s sakd a strakd1 4(9,0051 ;B0:;: QDgH 99 Cam xnt cn sgd bam-bamC Whsg xntw awrr as 90–, svhrs xntw snwrn amc wahrd xntw kdks kmdd sn xntw whlgs dkanv1 Rdodas vhsg xntw whlgs kmdd amc kdks dkanv… amc ots a khsskd wgxsgr hmsn hs% A khsskd gno vhsg sgd anssnr knns gdkor xnt kddo xntw rnrdmstr lnhml kwnr kdl sn kdl1 Ssaws rknv amc vnwk to sgd hmsdmrhsx, dudm sgwnv hm rnrd hmsdwuakr (Sdd Mtrhb gmsdwuakr nm sgd md–s oald, sn wdakkx wahrd xntw gdaws wasd1 Iddk kwdd sn lds bwdashud, vnwk hm rnrd ktmldr, otrohml oabkr amc nsgdw rnudr amc bwdasd xntw nvm adwnahbr wntshmd% 4,+0,05, ((33 ;6: :,: Tgd rdchbhmd aakk, knml a snnk knw cnhml bnwd d–dwbhrdr, hr kaatkntr ar a lard owno vgdsgdw xnt cn snrrdr ax xntwrdkk ax sgwnvhml sgd aakk alahmrs sgd lwntmc0vakk nw snrr hs aabk amc knwsg vhsg a oawsmdw1 g wdbnrrdmc rsawshml vhsg a khlgsdw vdhlgs amc ownlwdrrhml sn a gdauhdw nmd ar xnt’wd aakd1 (Sdd oald 130 knw d–arokdr1, (09 :;C (;: QDgH 94 Tgdrd awd d–abskx ar sgd mard hrokhdr—rptasr vgdwd xnt basbg rnrd ahw1 (C9:,,: QDgH 102 Tghr lwdas, ktkk-ancx vnwknts bam ad cnmd amxvgdwd sn vnwk to a rvdas amc sawlds xntw awrr, bgdrs, lktsdr, ptacr, garrswhmlr, bakudr amc bnwd1 Tn rohbd hs to, acc a otrg-to, okamk nw rntmsahm bkhradwr vgdm xnt’wd hm otrg-to onrhshnm1 gk xnt’wd wdacx sn wdakkx lds mtsr, sgd M-ao (oald 10:, hr sgd ahl awnsgdw (vd’wd sakkhml Amcwd sgd Ghams ahl, nk atwoddr1 ::905; 05;,9 A(3: Cgnnrd a kdv chffdwdms ronsr mn kawsgdw sgam 25 xawcr aoaws1 Sds cnvm a rawkdw amc aksdwmasd onllhml, antmchml, ghlg kmddr, atss-khbkdwr, bwnrrnudw rhcd antmcr amc rowhmshml adsvddm dabg onhms1 gk xnt’wd nm a ronwsr fidkc nw a flas, lwarr-bnudwdc rtwkabd, swx rowhmshml aawdknns, vghbg gar gdkodc rd rswdmlsgdm rx kdds, amkkdr amc bakudr1 Takd hs darx as fiwrs% (Sdd “Hns Cnwmdw” nm oald 134 knw rnwd cdsahkr1, ;9,(+4033 05,305, 05;,9 A(3: Hno nm a swdacrhkk amc rsaws as 0 hmbkhmd amc a rncdwasd roddc1 Hudwx 2 rhmtsdr, wahrd sgd hmbkhmd 15 amc wahrd sgd roddc ax 151 Sdd gnv ghlg xnt bam ln% Akrn swx cnhml Mtrhb gmsdwuakr (adknv, ax wahrhml sgd roddc0hmbkhmd dabg shrd xntw rnmlr ghs sgd bgnwtr—ad bwdashud1 Oaaenshone: Ndudw d–bddc a roddc sgas xnt bam gamckd amc rakd rtwd xnt’wd bnrknwsaakd adknwd assdroshml amx ghlg hmbkhmdr amc wasdr nk roddc1 00; ;0, +,,2 Rtm hm okabd knw 30 rdbnmcr, cwno sn sgd lwntmc vhsg xntw bgdrs flas nm sgd flnnw, odwknwr am d–oknrhud otrg-to amc wdstwm sn xntw kdds amc wdodas1 Ddbwdard ctwashnm 5 rdbnmcr dabg wdodshshnm tmshk xnt ghs 01 4C:0, 05;,9 A(3: Tghr bam ad cnmd nm amx bawchn dpthordms amc akrn vnwkr lwdas vhsg akk bakhrsgdmhbr amc rowhmsr1 Pno xntw dawognmdr hm amc bwamk sgd stmdr1 Dtwhml sgd udwrdr nk sgd rnml, odwknwr xntw d–dwbhrd as rncdwasd oabd; vgdm sgd bgnwtr bnrdr hm, to xntw hmsdmrhsx sn ;0%1 gk xnt’wd ktbkx dmntlg sn gaud a lthsaw rnkn, swx amc ghs 100%% Iotnkss Gamks Hdwd awd otrs a kdv hcdar sn lds xnt rsawsdc1 Vhrhs ntw vdarhsd :vddkrsnldsshml whoodc1bnr knw acchshnmak snrrdr sgas chcm’s rakd hs hmsn owhms1 4,+0,05, ((33 3651,:; ;6: : Tgd lnak hr sn bwdasd ar rtbg chrsambd adsvddm xnt amc xntw oawsmdw ax snrrhml a rdchbhmd aakk aabk amc knwsg trhml a uawhdsx nk sgwnvhml sdbgmhptdr1 Tghr hmunkudr a kns nk otrohml, rptasshml amc svhrshml, rn rakd rtwd xnt’wd vawrdc to adknwd assdroshml amx nk sgdr1 Oaaenshone: NHVHR swx sn basbg a sgwnvm rdchbhmd aakk1 Lds hs antmbd, ar akk sgd hmrswtbshnmr rax sn cn% “ KogVer oa klaserm: 2 AemWrckncoh: arhml 4 bnmdr, okabd 2 bnmdr rhcd ax rhcd amc sgd nsgdw 2 aants 10 kdds aoaws1 Ssamc md–s sn a oahw nk bnmdr amc kabd xntw oawsmdw, vgn’r rsamchml md–s sn sgd nsgdw oahw nk bnmdr1 Cgnnrd vgn lndr fiwrs1 Bdlhm snrrhml sgd aakk ar kaw ar xnt bam snvawc xntw oawsmdw’r bnmdr1 entw oawsmdw vhkk rnud nmd nk ghr bnmdr sn sgas rons; gd rakdr ghr md–s sgwnv kwnr sgdwd, vgdsgdw hs’r kawsgdw nw bknrdw sgam sgd nwhlhmak 10 kdds1 Kddo sgd nsgdw bnmd as sgd nwhlhmak 10-knns rsawshml onrhshnm1 Habg nk xnt vhkk odwknwr sgd 10 snrrdr adknv sn cdsdwrhmd a vhmmdw knw dabg wntmc1 Tgd vhmmdw hr sgd odwrnm vgnrd bnmd hr rshkk bknrdrs sn sgd nsgdw bnmd hm hsr nwhlhmak rsawshml onrhshnm1 A rasbg hr okaxdc ax aksdwmashml sgwntlg sgd knkknvhml snrrdr: “ TOS S 09 LperbeadCorward Whsg xntw awrr d–sdmcdc rswahlgs nudwgdac vhsg sgd aakk adsvddm ansg gamcr, kddo ansg kdds okamsdc (mn rsdor akknvdc, amc onhmsdc chwdbskx as xntw oawsmdw’r bnmd1 Ldam aabk rkhlgskx, dmlalhml xntw bnwd amc knvdw aabk rtrbkdr1 Dn mns admc xntw dkanvr sn awhml sgd aakk adghmc sgd sno nk xntw gdac; xntw awrr rgntkc akvaxr wdrahm rswahlgs1 Raohckx bnmswabs xntw bnwd, awhml xntw vgnkd toodw ancx knwvawc amc wdkdard sgd aakk1 ent rgntkc ad sgwnvhml sgd aakk vhsg xntw bnwd, mns xntw awrr1 “ TOSS 1 154 “ TOSS 2 “ TOSS 3 156 “ TOSSHS 4 ( 5 15: TOS S 19 Qhderbahd Corward Whsg xntw kdds onhmshml chwdbskx as xntw oawsmdw, arrtrd a rptas onrhshnm vhsg sgd aakk nm sgd lwntmc adsvddm xntw kdds1 Pts xntw gamcr tmcdw sgd aakk amc rgnudk sgd aakk knwvawc ar xnt d–okncd tovawc1 entw awrr awd otrs lthchml sgd aakk; xnt rgntkc ad sgwnvhml sgd aakk vhsg sgd d–oknrhud knwbd nk xntw kdlr1 “ TOS S 29 Qhderbahd ;aWkwardSsaws hm a rptas vhsg xntw aabk kabhml xntw oawsmdw amc d–okncd tovawc, rvhmlhml sgd aakk to nudw xntw gdac amc sgwnvhml hs adghmc xnt1 Tghr hr swachshnmakkx wdronmrhakd knw sgd knmldrs sgwnvr amc dmlaldr xntw dmshwd ancx1 Iddk kwdd sn kds nts a rswnml lwtms vgdm xnt d–okncd kwnr sgd lwntmc1 “ TOSSHS 6 ( : 15; gk xnt’wd bnrodshml knw chrsambd, khrhs sgd gdhlgs nk sgd awb1 “ TOS SHS 3 % 49 Obon MonPkabd sgd aakk hm nmd gamc md–s sn xntw rgntkcdw vhsg xntw oakr to amc trd xntw nsgdw gamc sn rsdacx hs1 entw kdds rgntkc onhms chwdbskx as xntw oawsmdw amc hm sgd chwdbshnm xnt’kk ad snrrhml1 Sptas rswahlgs cnvm (cnm’s svhrs, amc, vgdm xnt’ud wdabgdc sgd cddodrs oaws nk xntw rptas, d–okncd tovawc, kdaud xntw kdds amc snrr sgd aakk ar kaw ar xnt bam snvawc xntw oawsmdw’r bnmd1 Wghkd sghr rnud trdr a kns nk awr rtrbkd, xnt’kk ad trhml kaw rnwd knwbd kwnr xntw kdlr sn katmbg sgd aakk1 Aksdwmasd adsvddm gamcr knw sgwnvr1 “ TOS SHS 5 % 6 9 Obon+MonPwcmn Ssaws vhsg xntw kdds onhmsdc 90– hm wdkashnm sn xntw oawsmdw amc sgd chwdbshnm xnt hmsdmc sn sgwnv sgd aakk1 Hnkc sgd aakk hm xntw gamc vhsg xntw oakr to amc rsdacx hs vhsg xntw nsgdw gamc vghkd xnt knvdw hmsn a rptas amc svhrs sn sgd rhcd gnkchml sgd aakk1 As sgd anssnr nk sgd rptas, xnt rgntkc gaud svhrsdc kaw dmntlg rn sgas sgd aakk hr akrnrs bnrokdsdkx adghmc xntw rgntkcdw1 ambnhk vghkd xnt’wd d–oknchml tovawc amc sgwnv sgd aakk bnrokdsdkx abwnrr xntw ancx snvawc xntw oawsmdw’r bnmd1 Tghr sgwnv trdr a kns nk kdl amc awr rswdmlsg, ats akrn sgd snwrhnm nk xntw bnwd, sn bgtbk sgd aakk1 Aksdwmasd adsvddm gamcr knw sgwnvr1 “ TOS S :9 ;oohWe Mamm Whsg xntw awrr d–sdmcdc rswahlgs nudwgdac vhsg sgd aakk adsvddm ansg gamcr, kddo ansg kdds okamsdc (mn rsdor akknvdc, amc kdam aabk rkhlgskx, dmlalhml xntw bnwd amc knvdw aabk rtrbkdr1 Dn mns admc xntw dkanvr sn awhml sgd aakk adghmc sgd sno nk xntw gdac; xntw awrr rgntkc akvaxr wdrahm rswahlgs1 Raohckx bnmswabs xntw bnwd, awhml xntw vgnkd toodw ancx knwvawc amc wdkdard sgd aakk, sgwnvhml hs ar gawc ar xnt bam hmsn sgd lwntmc sn lds hs sn antmbd1 ent rgntkc ad sgwnvhml sgd aakk vhsg xntw bnwd, mns xntw awrr1 Tgd chrsambd hr rdartwdc ax vgdwd sgd aakk rsnor wnkkhml1 Omd wtkd: Tgd aakk rtrs ghs sgd lwntmc vhsghm 5 kdds nk vgdwd xnt’wd rsamchml1 “ TOS SHS ; % 009 Lhe+geaaed Obon MonWhsg aakk hm gamc, rsamc vhsg ansg kdds onhmsdc as xntw sawlds amc khks sgd knns noonrhsd kwnr sgd aakk nff sgd lwntmc1 Sptas cnvm ar kaw ar xnt bam vhsgnts kdsshml xntw “to” knns sntbg amc katmbg tovawc kwnr xntw nmd kdl, d–sdmchml xntw awr sn wdkdard sgd aakk1 Tghr hr am d–bdkkdms rnud sn hrownud xntw aakambd amc rswdmlsg, ats akrn a lwdas vax sn dmc sgd wntmc ar nmd nk xnt hr antmc sn knrd xntw aakambd amc mns snrr sgd aakk udwx kaw1 gk xntw wahrdc knns sntbgdr sgd lwntmc, hs’r a kntk amc xnt rtrs wd-rgnns1 Aksdwmasd adsvddm gamcr knw dabg snrr1 ;6: : % 9C5 KogVer oa klaserm: 1 “ AemWrckncoh: Tgwnv a rdchbhmd aakk ar kaw ar onrrhakd trhml am tmcdwgamc sdbgmhptd1 Ombd sgd aakk hr wdkdardc, rowhms aksdw hs ar kars ar xnt bam1 Gasgdw sgd rdchbhmd aakk amc sgwnv alahm tmshk xnt’ud wdabgdc sgd dmc nk sgd fidkc1 Rdodas vhsg mn wdrs, lnhml aabk cnvm sgd fidkc sn sgd rsawshml onrhshnm1 Rdodas ar cdrhwdc1 Aksdwmasd rdchbhmd aakk sgwnvr, snn1 3,(:-961 Tgdwd’r mn vhmmdw nw knrdw hm sghr lard—otrs d–gatrs xntwrdkk amc xntw oawsmdw1 “ KogVer oa klaserm: 2 “ AemWrckncoh: Bnsg okaxdwr rsaws as am dmc khmd nw bnmd1 Omd odwrnm rsawsr sgd lard ax sgwnvhml sgd rdchbhmd aakk ar kaw ar onrrhakd trhml am nudwgamc knwvawc snrr1 Bnsg okaxdwr rowhms aksdw sgd aakk ar rnnm ar hs’r wdkdardc1 Tgd mnmsnrrhml okaxdw lasgdwr sgd aakk amc sgwnvr hs kawsgdw cnvm sgd fidkc1 Tgd nwhlhmak snrrdw vhkk akwdacx ad rowhmshml oars ghr sn basbg to vhsg sgd mdvkx sgwnvm aakk1 Rdodas to amc cnvm sgd fidkc, bgamlhml chwdbshnmr ar mddcdc1 “ TOSS ; 159 “ TOSSHS 9 ( 10 160 Aksdwmasd dabg snrr ar knkknvr: tmcdwgamc knwvawc, rgns ots1 nudwgamc knwvawc, 6C; % ((,2 ::905;: Whm sgd lard ax adhml sgd kars nmd rsamchml1 “ KogVer oa klaserm: 2+ “ AemWrckncoh: Ssaws vhsg 2 okaxdwr rhcd ax rhcd as a oahw nk bnmdr1 Omd okaxdw snrrdr sgd aakk trhml dhsgdw am nudwgamc knwvawc, tmcdwgamc knwvawc nw rgns ots snrr1 Tgd nsgdw okaxdw rowhmsr aksdw sgd aakk, ohbkr hs to nudw ghr gdac amc rowhmsr aabk vhsg sgd aakk nudwgdac1 Bd bawdktk amc kddo a lnnc lwho nm sgd aakk nudw xntw gdac1 Wgdm sgd rowhmsdw rakdr hs aabk sn sgd rsawshml onrhshnm, rvhsbg wnkdr (hk xnt gaud rnwd sgam 2 okaxdwr, otrs wnsasd rn dudwxnmd ldsr a stwm,1 Tgd fiwrs nmd sn bakk hs pthsr knrdr1 B ALL SPRgNTS Innsaakkr, rnbbdw aakkr, sdmmhr aakkr, wtlax aakkr nw dudm Atrswakham wtkdr knnsaakkr—vd’ud d–odwhrdmsdc vhsg dabg amc knud sgdr akk1 Tgd lardr xnt fimc gdwd awd a rrassdwhml nk vgas’r onrrhakd vgdm xnt trd xntw hralhmashnm vhsg vgas xnt gaud nm gamc1 Tgd wtkd sn wdrdradw hm sghr rdbshnm hr sgwnv nw khbk sgd aakk wdakkx kaw amc wtm khkd gdkk aksdw hs1 :C5;,9: Tghr hr nmd nk ntw “ln-sn” lardr sn rakd rowhmshml amc roddcvnwk ktm vghkd rshkk gauhml am dkdrdms nk lard okax1 Am aarnktsd akars vhsg amxvgdwd kwnr 2 sn 4 odnokd (amx rnwd rddrr sn lds snn bganshb,, sghr hr adrs okaxdc nm a rnbbdw fidkc, ats hrownuhrashnm vhkk akknv mdawkx amx lwarrx fidkc sn rtffibd1 “ KogVer oa klaserm: 2–4 “ AemWrckncoh: Hudwxnmd rsawsr as sgd dmc khmd mdaw a rnbbdw lnak1 Omd odwrnm otmsr a knnsaakk ar kaw ar gd bam, sgd wdrs rowhms aksdw sgd aakk1 Tgd fiwrs odwrnm sn sntbg sgd aakk lahmr onrrdrrhnm amc sgd whlgs sn assdros sn rbnwd a lnak1 Iwnr vgdwd sgd aakk var sntbgdc, sgd okaxdw lahmhml onrrdrrhnm gar svn swhdr sn rbnwd a lnak ax otmshml sgd aakk cnvmfidkc amc sgdm hmsn sgd lnak1 Tgwdd onhmsr vhkk ad avawcdc hk a lnak hr rbnwdc hm nmd khbk, nmd onhms hk hm svn khbkr1 Aksdw a lnak assdros hr bnrokdsdc, a mdv wntmc rsawsr vhsg sgd odwrnm lahmhml onrrdrrhnm hm sgd owduhntr wntmc ar sgd mdv otmsdw1 Am Ardwhbam knnsaakk antmbdr rn dwwashbakkx xnt mdudw kmnv vgas’kk dmc to hm sgd mds% Tn rakd sgd lard a khsskd rnwd owdchbsaakd, trd a rnbbdw aakk1 Tn rakd hs rnwd hmsdwmashnmak, trd a wtlax aakk1 ;,550: ((33 ;6: :,: g trd sghr vgdmdudw g mddc sn lds a vnwknts ats ar mns rnshuasdc sn cn rowhmsr1 “ KogVer oa klaserm: 1 “ AemWrckncoh: gm amx nodm, lwarrx fidkc, sgwnv a sdmmhr aakk ar ghlg amc kaw ar xnt bam1 Ar rnnm ar xnt wdkdard hs, rowhms aksdw hs amc swx sn basbg hs adknwd hs ghsr sgd lwntmc1 gk xnt basbg hs adknwd hs antmbdr nmbd, sgas’r 3 onhmsr1 gk hs antmbdr nmbd, lhud xntwrdkk 1 onhms1 gk hs antmbdr rnwd sgam nmbd, xnt lds ydwn knw sgas snrr1 Pkax alahmrs xntwrdkk sn 21 knw a khkkdw vnwknts1 06; ,695,9 Rdacx knw a lwdas vnwknts sgas’r drrdmshakkx bhwbths swahmhml vhsg a wabd dkdrdmsC Ihmc a rnbbdw fidkc amc a atccx amc lds wdacx% “ KogVer oa klaserm: 1–; “ AemWrckncoh: Tghr hr hcdakkx okaxdc nm a rnbbdw fidkc, sgntlg amxvgdwd xnt bam rawk nff rsashnmr vhkk rtffibd1 Bwdak cnvm sgd fidkc hmsn rdbshnmr, dabg nmd knw a rodbhfib rnudrdms1 Sdd sgd chalwar noonrhsd knw a rarokd awdakcnvm1 Tghr lard0wabd hr akk aants hmsdmrhsx, rn lds bwdashud% Acc a flhlgs nk rsahwr, a ghkk nw amxsghml dkrd sgas rswhkdr xntw kambx1 “ Ssashnm 1 hr sgd rsawshml amc dmchml onhms1 As dabg onhms nm sgd fidkc cdrhlmasdc hm sgd chalwar, odwknwr a rodbhfib rnudrdms sxod ar pthbkkx ar onrrhakd amc sgdm rnud nm sn sgd md–s rdlrdms1 “ Onancohm 1–2 : Momb+ok gopegehnm Ssashnm 1: 10 Ssamcawc otrg-tor Ssashnm 2: 10 Dharnmc otrg-tor Ssashnm 3: 10 Whcd otrg-tor Ssashnm 4: 10 Nawwnv otrg-tor Ssashnm 5: 10 Ssamcawc otrg-tor Noh 1–2 : Nohhcha gopegehnm Rtm 1: Rtm aabkvawc kwnr Ssashnm 1 sn Cnwd 1 Rtm 2: Hhlg kmddr0okxn rkhor kwnr Cnwd 1 sn Ssashnm 2 Rtm 3: Shcd sn rhcd kwnr Ssashnm 2 sn Ssashnm 31 As sgd gakkvax rawk nk Rtm 3, wnsasd 1;0 cdlwddr sn trd ansg rhcdr nk xntw ancx1 Rtm 4: Btss khbkr kwnr Ssashnm 3 sn Cnwd 2 Rtm 5: Ltmldr kwnr Cnwd 2 sn Ssashnm 4 SPRgNT%: H–okncd to kwnr sgd kars otrg-to amc ln% “ Hhlg kmddr awd akrn kmnvm ar okxnrdswhb rkhor1 161 “ Btss khbkr 162 “ DgAGRAM OI HOT CORNHR 163 Core 1 % 0: Core gopegehnm Cnwd 1: 20 gm ( nts bwtmbgdr Cnwd 2: 20 Mntmsahm bkhradwr Hudwxnmd rsawsr as Ssashnm 1, vghbg vntkc ad a bnwmdw nk sgd rnbbdw fidkc—hs’r ansg sgd rsawshml amc dmchml khmd1 Ar rnnm ar “GO” hr xdkkdc, dudwxnmd cwnor amc cndr 10 rsamcawc otrg-tor1 Wgdm xnt fimhrg sgd otrg-tor, wtm aabkvawc sn sgd bdmsdw nk sgd rnbbdw fidkc knw Cnwd 1 (20 hm ( nts bwtmbgdr,1 Wgdm xnt fimhrg sgd bwtmbgdr, antmc cnvm sgd fidkc sn Ssashnm 2 cnhml ghlg kmddr (akrn kmnvm ar okxnrdswhb rkhor,1 Pdwknwr 10 charnmc otrg-tor as Ssashnm 3 amc sgdm rsaws rhcd-sn-rhcdr cnvm sgd dmc khmd nk sgd rnbbdw fidkc (xnt’kk ad oarrhml chwdbskx hm kwnms nk sgd lnak,1 Ombd xnt wdabg sgd gakkvax onhms (sgd rhcckd nk sgd lnak,, stwm awntmc 1;0 cdlwddr amc fimhrg sgd wdrs nk sgd vax trhml xntw nsgdw rhcd1 Tgd rdbnmc gakk nk sghr lard hr vgdwd hs ldsr wdak1 Cnmrhcdw sgd fiwrs gakk a ldmskd 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akrn a lwdas hmchuhctak vnwknts% Gds nts amc lds rnshuasdc knw a kamsarshb vnwknts% Prkp,Lkvkr Program Wdkbnrd sn sgd Pwdo ownlwar, a kamsarshb okabd sn rsaws amc am avdrnrd noonwstmhsx knw rdm amc vnrdm nk akk fismdrr kdudkr sn athkc sgd ktkk-ancx rswdmlsg sgdx’kk mddc sn bnrokdsd sgd ownlwarr hm Paws gg1 Tgd Pwdo kdudk athkcr ownlwdrrhudkx nudw sgwdd vddkr amc oabkr a kns nk swahmhml amc kdawmhml hmsn sgas rgnws roam nk shrd1 gs’r hrodwashud sgas xnt trd sghr ownlwar sn mns nmkx athkc xntw rswdmlsg amc rsarhma, ats akrn sn rarsdw akk nk sgd rnudrdmsr rn xnt bam odwknwr sgdr wdodasdckx vhsg lnnc knwr1 A lwdas cdak nk odnokd vhkk wdodas sgd Pwdo ownlwar tmshk sgdx’wd wdacx sn rakd sgd kdao hmsn Ldudk g1 ent’kk fimc hmrswtbshnmr knw sgd d–dwbhrdr dhsgdw aksdw sgd Pwdo ownlwar sdrs nm oald 142 nw hm Paws ggg1 Tgd Pwdo ownlwar hr a khbk-nff knw mdvbnrdwr sn ktkk-ancx vnwkntsr vnwk ats hs akrn vnwkr udwx vdkk ar a rahmsdmambd ownlwar knw rsaxhml hm rgaod aksdw xnt’ud bnrokdsdc Ldudk g nw Ldudk gg1 Tghr ownlwar bam cntakd ar am dffdbshud “nm sgd wnac” vnwknts sgas xnt bam cn uhwstakkx amxvgdwd—a gnsdk wnnr, nm a barohml swho, dudm aabkrsald1 Prkp Program Tops Takd sghr vnwknts as xntw nvm oabd hk xnt’wd mdv sn vnwkhml nts nw bnrhml aabk aksdw rnrd shrd avax1 DO NOT OVHRDO gT% (Dhc g rakd sgas ankc dmntlgC, ent WgLL ad rnwd knw 1–2 caxr aksdw xntw fiwrs kdv vnwkntsr, amc hk xnt nudwcn hs xnt’kk rhrr rtardptdms vnwkntsr1 Tghr gaoodmr sn mdawkx dudwxnmd vgdm sgdx rsaws a vnwknts wdlhrdm—cnm’s kds hs gaoodm sn xnt1 Tgd lnak vhsg arrhrsdc otkk-tor amc kmdd0vakk otrg-tor hr sn lds xnt rswnml dmntlg sn odwknwr sgd rnudrdmsr vhsgnts arrhrsambd ax sgd dmc nk sgd Pwdo ownlwar1 Inw rnrd odnokd hs’kk sakd knmldw sn abghdud sgd rhmhrtr (5, otkk-tor knw sgd Ldudk g ownlwar1 Dnm’s lds chrbntwaldc% ent bam wdodas sgd Pwdo ownlwar ar ramx shrdr ar xnt’c khkd sn athkc xntw rswdmlsg amc hmbwdard sgd hmsdmrhsx nm sgd nsgdw d–dwbhrdr1 Hdwd’r a khsskd rdbwds: Tgd Pwdo ownlwar vhkk lds xnt rswnmldw amc rnwd whoodc, snn% Htld lahmr hm rswdmlsg amc fismdrr awd mhbd ats aants ar wdakhrshb ar d–odbshml sgd Tnnsg Iahwx rkhoohml a C-mnsd tmcdw xntw ohkknv1 Ar knml ar xnt ots hm sgd dffnws, xnt’kk lds wdrtksr1 Pdwrhrsdmbd amc hmsdmrhsx aknml vhsg sgd vnwknts ownlwarr hm sghr annk awd akk xnt mddc sn lds whoodc1 Nnsghml hr rnwd rnshuashml sgam gauhml a “adknwd” ohbstwd, vgdsgdw xnt onrs hs nm xntw kwhcld nw kddo hs nm xntw ognmd1 gs’r wdakkx hronwsams sn rdd vgdwd xnt vdwd rn aksdw bnrokdshml amx ownlwar xnt bam rdd xntw hrownudrdmsr1 ent’kk akvaxr rhrr rnrd vnwkntsr, mn rassdw gnv gawc xnt swx amc owdoawd—khkd ldsr hm sgd vax1 Dnm’s ad chrbntwaldc hk xnt rhrr a cax—otrs rkhcd xntw wntshmd aabk a cax knw sgd wdrs nk sgd vddk amc rsaws alahm nm Mnmcax1 gk xnt rhrrdc a vddk, otrs wdrsaws sgd knkknvhml Mnmcax1 Dnm’s lhud to1 Tgd lnak hrm’s “: vddkr”; hs’r akk aants xnt ldsshml hm sgd adrs rgaod nk xntw khkd1 Hudm hk hs sakdr rh– rnmsgr nk rsnor amc rsawsr, sgd dmc wdrtks hr snsakkx vnwsg sgd dffnws% 164 165 166 Prkp Program T kst Cnmlwastkashnmr nm bnrokdshml sgd Pwdo ownlwar% Nnv hr a lwdas shrd sn sdrs xntw ownlwdrr1 Takd as kdars 2 ktkk caxr nk wdrs amc sakd sgd hmswn sdrs nk sgd “Pnvdw 4” rnudr alahm: • MAd NaMB HR OI PaLL,aPS (2:00 wdrs, vwhsd cnvm xntw wdrtksr, • MAd NaMBHR OI SQaATS (2:00 wdrs, vwhsd cnvm xntw wdrtksr, • MAd NaMBHR OI PaSH,aPS (2:00 wdrs, vwhsd cnvm xntw wdrtksr, • MAd TgMH HOLDgNG A PLANK (vwhsd cnvm xntw wdrtksr, Casbg xntw awdasg, gxcwasd amc wdka–1 Cgdbk xntw wdrtksr sn rdd hk xnt rgntkc wdsakd sgd Pwdo ownlwar nw rnud nm sn Ldudk g1 Knkk Push,ap Hhee komb+okmarekeraorgederaWnls am “mnahdard” komb+ okm (kaae30(, Von chmnead oa soor noem nooWbcha nbe aroohd, soo r kheem wcll Ve nbe kochn oa WohnaWn,Pbcm elcgchanem moge oa nbe wecabn oa soor leamahd nbe mgaller ahale gakem nbe gopegehn aVoon 12 no 02 kerWehn eamcer , 16: 0 Kmddk amc okabd xntw gamcr nm sgd lwntmc aoown–hrasdkx rgntkcdw-vhcsg aoaws1 Wakk xntw gamcr knwvawc tmshk xntw ancx 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