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7/26/2019 Hold It ! : Clearing Up The Confusion Around Static Training
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CCjjllnnEEtt!!;;@@llffiirreemmggVVpp^^ccff@@jjmmhhuusseejjmmIIrrjjuummnnPPttiittee``^^rriieemmeemmggZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
DDiirrtteemmGGlliinnuu
Gyd tilb `im sjdftedfs af `jmhusemg, i sjrt jh ^jwfr jh Aiafl. ^cjugc tcfrf es i`jrf vj`iauliry scirfn ay djst itclftfs imn triemfrs, enejds imn symjmyds iajumn. Fi`cs`cjjl jh triememg imn pceljsjpcy cis ets jwm sft jh dftcjns imn tf`cmequfs, imn wetc
tcit, ets jwm wiy jh midemg tcemgs. Et es mjt rirf tj af sff tfrds wetc `ljsfly-rflitfn
dfimemgs usfn emtfr`cimgfialy wcfm, em rfilety, tcfy scjuln mjt. Wcits djrf, sjdflfxe`ilezfn fxprfssejms li`b prf`esf nfhemetejms, dibemg tcfer usf i resby ihhier.
Jmf irfi tcit dimy pfjplf sffd tj af `jmhusfn wetc es wcit es `jddjmly rfhfrrfn tj isstite` triememg, jr esjdftre`s. ^ces irte`lf well try imn `lirehy tcf dfimemg jh nehhfrfmt
tfrds usfn em tces djnilety.
Esjdftre` vs Esjtjme` `jmtri`tejms
Dus`lf `jmtri`tejms `im af nfs`reafn aisfn jm twj vireialfs ; lfmgtc imn tfmsejm.
I dus`lf `jmtri`tejm es esjdftre` eh tcf dus`lf lfmgtc rfdiems tcf sidf imn tcfdus`lf tfmsejm `cimgfs. Em esjdftre` fxfr`esfs tcf lfmgtc jh tcf dus`lf imn tcf imglf jh
tcf kjemt nj mjt `cimgf, tcjugc `jmtri`tejm strfmgtc diy af virefn. _rjaialy nuf tj
dus`lf heafr typf nehhfrfm`fs, hlfxjrs (ae`fp, hjr fx.) tfmn tj rfspjmn afttfr tj esjdftre`triememg tcim fxtfmsjrs (tre`fp, hjr fx.).
I dus`lf `jmtri`tejm es esjtjme` eh tcf dus`lf tfmsejm rfdiems tcf sidfimn tcf dus`lflfmgtc `cimgfs. ^cf `jmtri`tejm strfmgtc njfs mjt `cimgf, tcjugc tcf dus`lf lfmgtc imn
kjemt imglf nj. Eh tcf dus`lf lfmgtc scjrtfms, tcf `jmtri`tejm es `jm`fmtre`. Eh tcf dus`lf
lfmgtc lfmgtcfms, tcf `jmtri`tejm es f``fmtre`.
@ruscemg _jwfr 4 Fxpljsejm + Ppffn
^cf spffn it wce`c i dus`lf `cimgfs
lfmgtc ihhf`ts tcf hjr`f et `im gfmfritf.
^cit es af`iusf _jwfr 4 Hjr`f (wjrb njmf)S Xflj`ety (tedf tibfm). Qfdfdafr tcit i
dus`lf gfmfritfs mj pjwfr it fetcfr
esjdftre` hjr`f, jr dixedil vflj`ety.
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EPJDF^QE@P EM P^QFMGC^ ^QIEMEMG
Ueflnemg esjdftre` vs Jvfr`jdemg esjdftre`
Em i yeflnemg esjdftre`jmf es ipplyemg rjugcly tcf fxi`t idjumt jh prfssurf mffnfn tjmfgitf tcf rfsestim`f, aut es mfetcfr nrjppemg jr lehtemg et. ^cf itclftfs jakf`tevf es tj
prfvfmt tcf ljin hrjd hillemg ay cjlnemg jm tj et. Hjr fxidplf, cf well cjln tcf air it igevfm spjt fvfm tcjugc cf `juln leht et cegcfr. Qfsfir`cfrs tcemb yeflnemg esjdftre`s diy
civf i aeggfr edpi`t jm f``fmtre` strfmgtcimn dus`lf diss.
Em im jvfr`jdemg esjdftre`jmf `im af fxfrtemg djrf hjr`f jm im jakf`t, aut es umialf tjdjvf et. ^ype`illy, tcf itclftf well pusc (jr pull) igiemst im eddjvialf fxtfrmil
rfsestim`f, su`c is i will jr i trff. Qfsfir`cfrs tcemb jvfr`jdemg esjdftre`s diy civf i
aeggfr edpi`t jm `jm`fmtre` strfmgtc.
Esjdftre` I`tejm ^riememg
Esjdftre` I`tejm ^riememg (EI^) es im udarflli tfrd symjmydjus wetc Esjdftre`s imn
Esjdftre` ^riememg.
Jmf jh tcf djst edpjrtimt afmfhets jh esjdftre` i`tejm triememg es tcit et's tcf `jmtri`tejmrfgedfm tcit lfins tj tcf grfitfst i`tevitejm lfvfl. I`tevitejm rfhfrs tj tcf rf`ruetdfmt
jh tcf dus`lf's djtjr-umets, wretfs @cresteim ^ceajnfiu. I rf`fmt stuny `jdpiremg tcf
lfvfl jh dus`lf i`tevitejm nuremg esjdftre`, `jm`fmtre`, imn f``fmtre` dus`lf i`tejmshjumn tcit i pfrsjm `im rf`ruet jvfr 6% djrf djtjr-umets/dus`lf heafrs nuremg i dixedil
esjdftre` dus`lf i`tejm tcim nuremg fetcfr i dixedil f``fmtre` (ljwfremg) jr dixedil
`jm`fmtre` (lehtemg) i`tejm2 tcit's 56.1% hjr esjdftre` `jdpirfn tj 33.0% hjr tcf f``fmtre`imn 35.7% hjr tcf `jm`fmtre`. ^cfsf hemnemgs irf em i``jrnim`f wetc tcf ajny jh letfriturf
tcit hemns tcit i pfrsjm `im rf`ruet ildjst ill djtjr-umets nuremg i dixedilesjdftre` i`tejm. Wcit tces tflls us es tcit esjdftre` triememg `im edprjvf jur `ipi`ety tj
rf`ruet djtjr umets nuremg i dixedil `jmtri`tejm.
^cit sien, et's edpjrtimt tj umnfrstimn tcit tcf strfmgtc giems hrjd im esjdftre`
rfgedfm j``ur `cefhly it tcf kjemt imglfs afemg wjrbfn, iltcjugc tcfrf's i pjsetevf
trimshfr jh 1? tj 6?% jh tcf strfmgtc giemfn em i 1?-nfgrff rimgf (wjrbemg imglf +/- 1?nfgrffs). Pjdf pfjplf degct sff tces ledetitejm is i mfgitevf ispf`t jh esjdftre` i`tejm
triememg2 cjwfvfr, sjdf iutcjrs prfhfr tj sff tces is i afmfhet af`iusf et illjws yju tj
fxfrt i grfitfr lfvfl jh strfmgtc it i `frtiem pjemt em tcf djtejm, illjwemg tcf itclftf tjstedulitf djrf strfmgtc giems it i pjemt wcfrf cf mffns et tcf djst (ces ste`bemg pjemt),
cf `jmtemufs.
I``jrnemg tj ^ceajnfiu,tcf tcrff afmfhets jh esjdftre` triememg irf ;
9- Dixedud emtridus`ulir tfmsejm es ittiemfn hjr jmly i arefh pfrejn em nymide`fxfr`esfs (djstly nuf tj tcf hi`t tcit tcf rfsestim`f cis vflj`ety imn i``flfritejm
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`jdpjmfmts), wcelf em esjdftre` fxfr`esfs yju `im sustiem tcit dixedil tfmsejm hjr i
ljmgfr pfrejn jh tedf. Hjr fxidplf, emstfin jh diemtiememg dixedud emtridus`ulirtfmsejm hjr ?.16 tj ?.6 sf`jmns em tcf `jm`fmtre` pjrtejm jh i nymide` djvfdfmt, yju `im
sustiem et hjr irjumn tcrff tj sex sf`jmns nuremg im esjdftre` fxfr`esf. Ptrfmgtc es
grfitly emhlufm`fn ay tcf tjtil tedf umnfr dixedil tfmsejm.Eh yju `im inn 9? tj 1?
sf`jmns jh dixedil emtridus`ulir tfmsejm pfr sfssejm, tcfm yju em`rfisf yjur pjtfmteilhjr strfmgtc giems.
1- Esjdftre` fxfr`esfs `im cflp yju edprjvf strfmgtc it i prf`esf pjemt em tcf rimgf jhdjtejm jh im fxfr`esf.
0- Esjdftre` fxfr`esf esm't "fmfrgy fxpfmsevf," dfimemg tcit yju njm't fxpfmn du`cfmfrgy ay njemg et.
Kust lebf em tcf trinetejmil strfmgtc triememg dftcjnjljgy ([itsejrsby & Brifdfr,@jmkugitf Pystfd, ft`.), tcfrf irf tcrff diem dftcjns tcf itclftf dust hjlljw ; Dix
Nuritejm Esjdftre` (Qfpftetevf Fhhjrt Dftcjn), Dix Emtfmsety Esjdftre` (Dixedil FhhjrtDftcjn), imn Ailleste` Esjdftre` (Nymide` Fhhjrt Dftcjn).
9- Dix Emtfmsety Esjdftre` (Dixedil Fhhjrt Dftcjn)
Pedelir em fhhf`t tj tcf dixedil fhhjrt dftcjn (9-6 rfps it 5?-9??% jh 9QD, tces dftcjn
lfins tj strfmgtc giems wetc lettlf, eh imy, dus`lf sezf giems. Cjwfvfr, usemg sfts listemg
1? tj 8? sf`jmns well rfprfsfmt im edpjrtimt cypfrtrjpcy stedulus, sedelir em miturf tjtcf rfpftetevf fhhjrt dftcjn (3-91 rfps it 7?-3?% jh 9QD) (sff Dix Nuritejm afljw).
^ceajnfiu ; ^cf dix emtfmsety esjdftre` dftcjn es rflitfn tj tcf `jm`fmtre` dixedud
fhhjrt dftcjn. Uju'll try tj diemtiem i dixedud esjdftre` i`tejm hjr 0-8 sf`jmns.Uju `im jm`f igiem usf fetcfr jvfr`jdemg-esjdftre`s jr yeflnemg-esjdftre`, aut em tces`isf jvfr`jdemg esjdftre`s (puscemg jr pullemg igiemst pems jr im eddjvialf
rfsestim`f) irf afst suetfn hjr tcit purpjsf imn du`c sihfr. ^ces typf jh esjdftre`
triememg njfsm't civf i segmehe`imt edpi`t jm dus`lf diss, cjwfvfr, et `im em`rfisfdus`lf nfmsetyimn dyjgfme` tjmf (ilsj `illfn "tjmus" jr tcf herdmfss/cirnmfssjh yjur
dus`lfs). Ets diem fhhf`t es jm dixedud strfmgtc nfvfljpdfmt. ^ces j``urs
spf`ehe`illy it tcf kjemt imglf afemg triemfn, sj yju'll wimt tj usf dulteplf pjsetejms.
1- Ailleste` Esjdftre` (Nymide` Fhhjrt Dftcjn)
^ceajnfiu ; ^cf ailleste` esjdftre` dftcjn rfhfrs tj puscemg igiemst im eddjvialf
rfsestim`f hjr i vfry arefh pfrejn jh tedf (jmf jr twj sf`jmns)wcelf tryemg tj rfi`cpfib hjr`f jutput is hist is pjssealf (aise`illy tryemg tj gj hrjd zfrj hjr`f tj dix
hjr`f em i `juplf jh sf`jmns). Uju `im't usf tcf yeflnemg-esjdftre` dftcjn cfrf is etnjfsm't suet tcf miturf jh tcf fxfr`esf tcf miturf afemg tj prjnu`f dixedud esjdftre`
tfmsejm es is lettlf tedf is pjssealf. ^ces typf jh fxfr`esf es fspf`eilly gjjn tj nfvfljp
stirtemg-strfmgtcimn es vfry usfhul hjr imy itclftf emvjlvfn em i spjrt wcfrf fxpljsevfstirts hrjd i stite` pjsetejmirf emvjlvfn.
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Uure Xfrbcjscimsbys Pcj`b Dftcjn, wce`c cis affm rf`crestfmfn _lyjdftre`s sem`f ets
nes`jvfry, es i hjrd jh Ailleste` Esjdftre`s. Wcit es scj`b triememg: Ets i systfd jhedpulsevf i`tejms jh tcf scjrtfst nuritejm jh tedf afgemmemg it tcf fmn jh im f``fmtre`
pcisf imn tcf afgemmemg jh tcf `jm`fmtre` jr jvfr`jdemg, pcisf. Et es i prj`fss jh i hist
strft`c hjlljwfn ay i vjlumtiry i`tejm, fxpliems Ljuef Peddjms.
0-Dix Nuritejm Esjdftre` (Qfpftetevf Fhhjrt Dftcjn)
^ceajnfiu ; Wetcdix nuritejm esjdftre` fxfr`esfs yju'rf puscemg, pullemg, jr cjlnemgi suadixedil ljin hjr is ljmg is pjssealf, gjemg tj dus`lf hielurf. Hjr dixedud
fhhf`t yju wimt tj usf sfts rimgemg hrjd 1? tj 8? sf`jmns em lfmgtc. ^cf fhhf`t jh tces
typf jh triememg jm dus`lf diss `im af edpjrtimt is tcfrf's i vfry segmehe`imt grjwtcstedulus pli`fn jm ill jh tcf dus`lf heafrs. Wetc tces dftcjn yju `im usf ajtc
jvfr`jdemg-esjdftre`s imn yeflnemg-esjdftre`s. Cjwfvfr, E hemn yeflnemg esjdftre`s
(cjlnemg i wfegct) tj af du`c supfrejr wcfm et `jdfs tj dix nuritejm esjdftre` triememg.
Em tces `isf, i ljin jh 6? tj 3?% hjr i nuritejm jh 1? tj 8? sf`jmns es afst.
Dix Emtfmsety (DF) Dix Nuritejm (QF) Aileste` (NF)
em`rfisfs dus`lf
nfmsety (rf`ruets
ildjst ill DV)
auelns dus`lf diss
(ill heafr typfs)
auelns fxpljsevf
strfmgct/stirtemg
strfmgct
cflps dus`lf
herdmfss/cirnmfss
1?-8? sf`. jmly jvfr`jdemg
esjdftre`
auelns dixedud
strfmgtc
9-1 sf`.
arfibs ste`bemg pjemt
(kjemt imglf-
nfpfmnfmt)0-8 sf`.
Ptite`-jvfr`jdf-ay-nymide` i`tejms vs Qflixfn-jvfr`jdf-ay-nymide` i`tejms
Ljuef Peddjms jpemfs tcit tcfsf irf tcf djst fhhf`tevf dftcjns tj nfvfljp fxpljsevfimn iasjlutf strfmgtc ; Ptite` dfims esjdftre`, imn nymide` `im rfhfr tj `jm`fmtre`, RjrT
f``fmtre` (...)
Ajx Pquits imn Hljjr _rfssfs, twj stiplfs jh tcf Wfstsenf Airafll Dftcjn, emvjlvf ajtc
dftcjns. Ppffn Afm`c jhh pjwfr ri`b pems (Pft tcf pems it `cfst lfvfl. Ljwfr tcf air tjtcf pems, rflix hjr i sf`jmn, imn tcfm alist tcf air tj `jdplftejm) es im fxidplf jh
rflixfn-jvfr`jdf-ay-nymide` wjrb. ^cf _iusf Pquit es imjtcfr jh su`c i`tejms.
Ajtc dftcjns civf tj nj wetc `uttemg jut tcf strft`c rfhlfx hrjd tcf djvfdfmt.
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Nymide` ^fmsejm (@cirlfs Itlis)
I sflh-rfsestim`f fxfr`esf dftcjn wce`c pets dus`lf igiemst dus`lf. ^cf itclftf tfmsfs
tcf dus`lfs jh i gevfm ajny pirt imn tcfm djvfs tcf ajny pirt igiemst tcf tfmsejm is eh i
cfivy wfegct wfrf afemg lehtfn.
EPJDF^QE@P EM AJNUAVELNEMG
Emtri-sft esjdftre`s imn `jdaemitejm rfps vs Qfst-_iusf vs @lustfr sfts
Cjlnemg tcf `jmtri`tfn pjsetejm jh i rfp hjr tedf, emtfrspfrsfn wetc mjrdil spffn rfps,
es cjw Ked Pdetc nfhemfs emtri-sft esjdftre`s. ^cf pjemt es tedf umnfr tfmsejm. ^cfljmgfr yjur dus`lfs wjrb, tcf djrf tcf ajny gfts tcf dfssigf tcit et cin afttfr aueln
tcfd up tj cimnlf tcf strfss, cf fxpliems. Pj, emtri-sft esjdftre`s irf `jmtri`tfn (e.f.,
wetc dus`lf tfmsejm) cjlns. ^cfy irf aisfn jm ^cf Wfenfr _fib @jmtri`tejm _rem`eplf(e.f., pfrhjrd rfps it i rfgulir pi`f, aut it `jmtri`tejms cjln hjr jmf jr twj sf`jmns imnhlfx tcf tirgftfn dus`lf(s)).
@jdaemitejm rfps irf tcf sidf is emtri-sft esjdftre`s.
Qfst-_iusfes usfn it tcf fmn jh i stimnirn sft usemg i djnfritf wfegct. Em Qfst-_iusf,
yju hemesc i mjrdil sft imn tcfm tibf i 9?-1? sf`jmn arfib afhjrf tryemg tj pusc jut isdimy fxtri rfps is pjssealf. Uju nj tces diyaf jm`f jr twe`f, umtel yju rfi`c tjtil
hielurf.
@lustfr triememgarfibs njwm jmf sft emtj mudfrjus deme-sfts, wetc 9?-96 sf`jmn rfstsem aftwffm tcf deme-sfts. ^cf rfsts irf tibfm wetcjut rflfisemg tcf ljin (e.f., em i
nf`jmtri`tfn yft ljinfn up pjsetejm). Pj, @lustfr triememg emvjlvf nf`jmtri`tfn (e.f.,
mj dus`lf tfmsejm) piusfs.
^cf nehhfrfm`f aftwffm Emtri-sft esjdftre`s imn @lustfr sfts lefs em twj vireialfs ; rfsts
imn pfib `jmtri`tejm. @lustfr triememg arfibs i sft emtj deme-sfts - wce`c edplefs djrftcim jmf rfst imn mj pfib `jmtri`tejm -, wcfrfis Emtri-sft esjdftre`s es iajut cjlnemg i
`jmtri`tejm hjr i prfnftfrdemfn nuritejm, wetcjut rfstemg (den-djvfdfmt piusfs irf mjt
rfsts). Imn tcf nehhfrfm`f aftwffm Qfst-_iusf imn @lustfrs lefs em tcf prjgriddemg.
^cf Pupfr Qfst-_iusf Dftcjn
^ces wfegct triememg dftcjn wis fxpliemfn imn fliajritfn ay Njmmf Cilf em tcf Kuly9586 essuf jh Jln Erjm Digizemf.
^ibf i wfegct imn pfrhjrd 9? rfps, hjlljwfn ay i 9? sf`jmn piusf. _e`b up tcf wfegct,pfrhjrd 5 rfps, hjlljwfn ay i 9? sf`jmn piusf. _e`b up tcf wfegct igiem, nj 3 rfps,
hjlljwfn ay i 9? sf`jmn piusf, ft`. umtel yju irf njwm tj 9 rfp. Eh yju `im nj djrf tcim
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9 rfp yju sedply bffp gjemg umtel hielurf jm tces list sft. Uju jmly nj jmf sft jh tces pfr
fxfr`esf.
_jsemg
_jsemg is esjdftre` fxfr`esf es i`tuilly quetf emtfmsf imn `im cflp aremg jut nfhemetejm. Etgiemfn prfvilfm`f wcfm `jdpftetjrs mjte`fn tcfy wfrf jhtfm em afttfr scipf ihtfr
ajnyauelnemg scjws. Em i wiy, et es i hjrd jh Dix Nuritejm Esjdftre`s. @frtiem pjsfs
degct fvfm `jdpirf tj @cirlfs Itlis Nymide` ^fmsejm.
Cjw Dus`lfs Gft Aeg :
9- dus`ulir nidigf ; arfibnjwm jh
dus`lf heafrs j``ur diemly nuremg tcf
f``fmtre` pirt jh i leht, wce`c prjvjbfs
NJDP (nfliyfn jmsft dus`lf
sjrfmfss) imn flfvitfs prjtfemsymtcfses.
1- df`cime`il tfmsejm (ibi tedf umnfr
tfmsejm) ; tcf wemnjw jh tedf em wce`c
tcf dus`lf es i`tevfly `jmtri`temg.
0- dftiajle` strfss (ibi tcf pudp) ;
legct wfegct/cegc rfps fxfr`esfs
fxciust tcf dus`lf jh ets gly`jgfm
stjrfs imn treggfrs li`titf prjnu`tejm.
EPJBEMF^E@P EM _CUPE@IL QFCIAELE^I^EJM
Im esjbemfte` dus`lf `jmtri`tejm es i typf jh `jmtri`tejm wcfrf tcf dus`lf gfts scjrtfr
(`jm`fmtre`) jr ljmgfr (f``fmtre`) it i `jmstimt spffn nuremg tcf fmterf rimgf jh djtejm. ^
es pfrhjrdfn wetc i spf`eil ippiritus tcit prjvenfs vireialf rfsestim`f tj i djvfdfmt. Etnjfs mjt dittfr cjw du`c fhhjrt es fxfrtfn, tcf djvfdfmt tibfs pli`f it i `jmstimt
spffn. Esjbemfte`ses usfn em `leme`il sfttemgs tj rfciaeletitf emkurefs.
^cf aises jh esjbemfte`s es tcit i``jddjnitemg rfsestim`f prjvenfs grfitfr rfsestim`f
nuremg im emnevenuil `jmtri`tejm af`iusf et es mjt ledetfn ay tcf ste`bemg pjemt2 tcit es, idixedil ljin `im af ipplefn it imy pjemt tcrjugcjut tcf rimgf jh djtejm. ^cfrfhjrf, tcf
issudptejm cis affm tcit esjbemfte` triememg well lfin tj grfitfr strfmgtc giems tcim
esjtjme` triememg well. Nuremg dulteplf rfpftetejms, cjwfvfr, is tcf dus`lf hitegufs,esjbemfte` rfsestim`f nf`rfisfs. Wetc im esjtjme` `jmtri`tejm, jm tcf jtcfr cimn, af`iusf
tcf rfsestim`f es `jmstimt, is tcf dus`lf hitegufs et dust fetcfr rf`ruet innetejmil djtjr
umets jr hiel tj pfrhjrd tcf `jdplftf rfpftetejm. Eh emnffn tcf ajny rf`ruets djrf djtjr
umets it tcf pjemt jh hiteguf nuremg esjtjme` triememg, tces wjuln rfprfsfmt i dikjr
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invimtigf jh esjtjme` jvfr esjbemfte` strfmgtc triememg. Grfitfr djtjr-umet rf`ruetdfmt
nuremg hiteguf degct af djrf edpjrtimt tj nfvfljpemg strfmgtc tcim tcf grfitfr rfsestim`fnuremg firly rfpftetejms wcfm tcf dus`lf es hrfsc. Bmegct, Emgfrsjll & Airtcjlfdfw
Qf`ip
* Esjdftre` `jmtri`tejms 4 lfmgct rfdiems
Esjtjme` jmtri`tejms 4 tfmsejm rfdiems
* Jvfr`jdemg esjdftre` 4 puscemg/pullemg igiemst im eddjvialf rfsestim`f (auelns
`jm`fmtre` strfmgct)
Ueflnemg esjdftre` 4 cjlnemg i rfsestim`f (auelns f``fmtre` strfmgct imn dus`lf diss)
* ^cf strfmgtc giems hrjd im esjdftre` rfgedfm j``ur `cefhly it tcf kjemt imglfs afemg
wjrbfn.
* Im itclftf `im rf`ruet ildjst ill djtjr umets nuremg i dixedil esjdftre` i`tejm.
* Qfst-_iusf 4 `jmtemuitejm jh i rfgulir sft ihtfr i arefh rfst (umtel hielurf)
Emtri-sft esjdftre`s/`jdaemitejm rfps 4 cjln sjdf (jr ill) `jmtri`tejms (mjrdil rfp vflj`ety)
Pupfr Qfst-_iusf 4 pyriden njwm (9? sf`. rfst aftwffm sfts)
@lustfr sfts 4 wetc deme sfts (9? sf`. piusfs), fx. ; >+>+> rfps, ritcfr tcim 91 `jmsf`utevf rfps
* Nymide` ^fmsejm 4 nj is eh i cfivy wfegct es afemg lehtfn
* Esjbemfte`s 4 `jmstimt spffn imn rfsestim`f tcrjugcjut tcf QJD