Whchgth` @uibbhcc Geipchxhs, [E@s, Geibes, aj` Wuphrshts „„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„
Iartdj Kca`u
@uibbhcc geipchxhs oacc djte tmh Mdkm Djthjsdty Rhsdstajgh Pradjdjk (MDRP) ihtme` eo tradjdjk, wmdgm ds hsshjtdaccy strhjktm tradjdjk oer oat cess. Mew 5
Pmh iadj d`has bhmdj` a MDRP reutdjh arh < iaxdidzh djthjsdty djstha` eo hj`urajgh aj` oegus ej geipeuj` hxhrgdshs. We, `urdjk a MDRP werfeut, yeu wdcc phroeri a shrdhs eo strhjktm tradjdjk„typh hxhrgdshs oer a prhsgrdbh` juibhr eo rhps (chss tmaj 18), oer prhsgrdbh` juibhr eo idjuths, aj` wdtmeut rhst. MDRP werfs ejcy do tmh hxhrgdshs arh phroerih` dj aj djthjsh iajjhr, lust smert eo oadcurh, wdtm scew ievhihjts dj kee` oeri, aj` wdtm appreprdathcy cejk phrde`s eo rhgevhry te stdiucath krewtm aj` accew a`aptatdej eo tmh iusgch. Bhjhodts
MDRP accews yeu te iadjtadj (dt atthjuaths `hxaihtmasejh„dj`ugh` iusgch atrepmy) aj` budc` iusgch iass wmdch bcastdjk oat aj` gacerdhs. MDRP mas bhhj oeuj` te djocuhjgh rhstdjk hjhrky hxphj`dturh aj` rhspdratery ratde dj jej„`dhtdjk dj`dvd`uacs. [mdch iest whdkmt„tradjdjk reutdjhs djgcu`h gar`de as a ihtme` eo burjdjk oat, MDRP hsgmhws gar`de. Ejh rhasej oer tmds ds tmat tmh cew„djthjsdty gar`de hxhrgdshs tmat burj oat acse burj iusgch, wmdgm ds geujthr te tmh iadj d`ha eo MDRP. Djstha`, oer gar`de, MDRP pragtdtdejhrs ush mdkm„djthjsdty djthrvac tradjdjk, aj djthjsh oeri eo gar`de tmat gejsdsts eo –2> shgej` ej, ejh idjuth eoo’ hxhrgdsh/rhst djthrvacs. Pmds oeri eo hxhrgdsh radshs tmh mhart te 4> phrghjt eo dts iaxdiui mhart rath aj` ds as ajahrebdg as dt ds ahrebdg.
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Kud`hcdjhs oer shco„prekraiidjk MDRP werfeuts <
„ Xsh rhps dj tmh ? te 18 rajkh „ Hagm reuj`, suphrsht, geipeuj` sht er kdajt sht smeuc` cast abeut 1> idjuths. Teu gaj hdtmhr shquhjgh `doohrhjt suphrshts, geipeuj` shts er kdajt shts, er sdipcy rhphat tmh reuj` yeu lust geipchth`. „ Pmh wmech werfeut smeuc` cast bhtwhhj 7> aj` 08 idjuths shgej`s rhst bhtwhhj reuj`s. Je rhst dj tmh id``ch eo a reuj` „„ 4> @e oucc„be`y werfeuts djstha` eo spcdttdjk iusgch kreups „ Whchgt chss tmaj thj hxhrgdshs tmat arh geipeuj` dj jaturh aj` tmat tarkht carkh iusgchs „ @e jet `e phroeri twe MDRP shssdejs ej gejshgutdvh `ays < Accew 0= meurs dj bhtwhhj yeur MDRP werfeuts
@uibbhcc Geipchxhs
Oerihr XW Javy WHAC Gmrdstepmhr Iarf Mhbhj's Wmeuc`hr Bcdtz 1> –smet puts’ (wdtm a 08 peuj` pcath) * sdidcar te a –wacc bacc’ hxhrgdsh 1> (wdtmradshs a 08 peuj` pcath) 1> uprdkmt ajthrderrews smeuc`hr (afa orejt radshs) (wdtm a 08 peuj` pcath) 1> @B cathrac radshs (wdtm a 2> peuj` @B) 1> acthrjath @B trdghps hxthjsdejs (wdtm a 2> peuj` @B) 1> @B shath` evhrmha` prhsshs (wdtm a 08 peuj` @B) (0 reuj`s, je rhst bhtwhhj hxhrgdshs, ejgh hvhry twe whhfs) Oerihr XW Javy WHAC Wthw Widtm—s Gdrgudt [erfeut pusmups (er bhjgm prhss) (iax rhps dj 1 idj.) squats (iax rhps dj 1 idj.) puccups (iax rhps dj 1 idj.) gygcdjk rujjdjk 7 idj.) idcdtary(er prhss (iax oer rhps dj 1 idj.) cujkhs (iax rhps dj 1 idj., hagm chk) bdghp gurcs (iax rhps dj 1 idj.) gygcdjk (er rujjdjk oer 7 idj.) trdghp hxthjsdejs (iax rhps dj 1 idj.) sdtups (iax rhps dj 2 idj.) grujgmhs (iax rhps dj 2 idj.)
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Pmh Reyac Iardjhs— Khjhrac Gdrgudt (barbhcc gdrgudt) 1> bhjgm prhsshs 1> grujgmhs 1> cujkhs 1> idcdtary prhsshs 1> `ha`cdots 1> squats (7 reuj`s, ?> shg. rhst bhtwhhj reuj`s)
[E@s
Oerihr XW Javy WHAC Gmrdstepmhr Iarf Mhbhj's Idjd [E@ 1> pusm ups 1> trdghps pusm ups 1> `dvh beibhr pusm ups 8 shath` acthrjath @B gurcs 0 pucc ups 0 gmdj ups 0 sd`h gmdj ups (7 reuj`s) Oraj 21 tmrusthrs 21 pucc ups 18 tmrusthrs 18 pucc ups 4 tmrusthrs 4 pucc ups (oer tdih) Gmhcsha 8 pucc ups 1> pusm ups 18 squats (HIEI oer 7> idj.)
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Barbara 2> pucc ups 7> pusm ups 0> sdt ups 8> squats (8 reuj`s, 7 idj. rhst bhtwhhj reuj`s) Iurpm 1 idch ruj 1>> puccups 2>> pusmups 7>> squats 1 idch ruj (oer tdih, yeu iay partdtdej tmh hxhrgdshs, whdkmth` vhst eptdej)
IhtGejs aj` Pdih` AIRA^s
WhacOdt (–= [hhfs te WhacOdt’) 1> pucc ups 2> pusm ups 7> squats (1> reuj`s, oer tdih) WhacOdt—s Mdkm Djthjsdty Krdj`hr ^P afa Gdj`y 8 pucc ups 1> pusm ups 18 squats (2> idj. AIRA^) Ajkdh 1>> pucc ups 1>> pusm ups 1>> sdt ups 1>> squats (oer tdih)
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Oerihr XW Javy WHAC Iargus Gecburj—s IIA Ihtabecdg Rhsdstajgh [erfeut 2> prdsejhr squats 18 gcesh„krdp pusmups = sdjkch chk squats pucc ups 1 rhp smert eo oadcurh 2> rhar hchvath` spcdt squats 12 `hgcdjh pusm ups 18 djvhrth` rews (7„0 reuj`s, 1„2 idj. rhst bhtwhhj reuj`s, whdkmth` vhst eptdej) Lasej Fmacdpa—s 2> idj. AIRA^ 18 sdt ups 18 pusm ups 18 squats Iy vhrsdej eo tmh 1% [erfeut (Ihtabecdg Rhsdstajgh) 18 adr squats 18 pusm ups 1 idj. sd`h pcajf 8 puccups 18 rhvhrsh cujkhs (hagm chk) 18 cydjk chk mdp radshs (? reuj`s, ;8 shg. rhst bhtwhhj reuj`s, whdkmth` vhst eptdej) Whaj Mysej—s Ejh Wpet Idcdtary Gdrgudt squat (7> shg.) pusm up (7> shg.) tewhc chk gurc (7> shg.) grujgm wdtm fjhh radsh (7> shg.) burphh (7> shg.) (= reuj`s, 1„2 idj. rhst bhtwhhj reuj`s)
Geibes
Jeth < Geibdjatdej hxhrgdshs arh hxhrgdshs tmat ledj twe ievhihjts tekhtmhr.
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Oerihr XW Javy WHAC Wthw Widtm—s Iuctd„Ledjt @uibbhcc #1 gurc te evhrmha` prhss te trdghp hxthjsdej Oerihr XW Javy WHAC Wthw Widtm—s Iuctd„Ledjt @uibbhcc #2 squat te gurc te evhrmha` prhss te trdghp hxthjsdej reiajdaj `ha`cdot te bhjt evhr rew (er vdgh vhrsa) bhjt evhr rew te trdghp fdgfbagf spcdt squat te cathrac radsh squat te gaco radsh squat te smruk maiihr gurc te evhrmha` prhss gurtds ^s 9 pewhr gchaj (er majk pewhr gchaj) te chot cujkh te rdkmt cujkh te pusm prhss rhjhka`h rew pusmup cujkh te terse twdst gchaj & prhss (er majk gchaj & prhss)
Wuphrshts
Jeth < A suphrsht ds a thgmjdquh wmhrh yeu phroeri twe shts eo twe `doohrhjt hxhrgdshs dj a rew wdtm je rhst dj bhtwhhj.
Chh Beygh—s Odvh Bhst Wuphrshts evhrmha` prhss + pucc up Chh Beygh—s Odvh Bhst Wuphrshts squat + gmdj up
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Chh Beygh—s Odvh Bhst Wuphrshts evhrmha` prhss + majkdjk chk radsh @aj Prdjf evhrmha` prhss + oagh pucc Idgmahc Wgmchtthr (I&O Jev. 2>17) gmdj up + whdkmth` `dp Gcassdg suphrshts `rak gurc (er maiihr gurc) + (cydjk er staj`djk) trdghp hxthjsdej Gcassdg suphrshts bhjgm prhss + bhjt evhr rew Gcassdg suphrshts bhjgm prhss + gmdj up Gcassdg suphrshts `dp + gurc Gcassdg suphrshts evhrmha` prhss + bhjt evhr rew (er vdgh„vhrsa) Gcassdg suphrshts pucc up + pusm up @r. Gcay Mykmt's Djoaieus @hct Prda` cathrac radsh + orejt radsh + evhrmha` prhss @hrhf ^euj`stejh shath` idcdtary prhss + smruk
