2018-12-01 Health & Fitness

(Brent) #1

(!  


 


5C 492EE6C;66|D
' DE6AD E@ 8@@5
8FE 962=E9

"


2Z^ W`c UZgVcdZej
Z_ j`fc UZVe
R_U eYZd hZ]] SV
cVW]VTeVU Z_ j`fc
^ZTc`SZ`^V 6Re R
hZUV cR_XV `W gVX Z_
UZWWVcV_e T`]`fcd =VV\
`_Z`_d XRc]ZT R_U
;VcfdR]V^ RceZTY`\Vd
RcV aRceZTf]Rc]j YZXY Z_
acVSZ`eZT WZScV hYZTY
WVVUd Xfe ^ZTc`SVd


6Re R]] j`fc
W``U hZeYZ_ R
"#Y`fc hZ_U`h
€ d` ZW ScVR\WRde
Zd Re )R^ WZ_ZdY UZ__Vc
Sj )a^

$


>`gV ^`cV
VgVcj URj € Sfe
U`_|e `gVc U` Ze
WZe_VddhZdV

%


AcZ`cZeZdV d]VVa
R_U cV]RiReZ`_
8` e` SVU VRc]j
R_U YRgV d`^V
TYZ]]`fe eZ^V

&


DRj_`e`
R_eZSZ`eZTd
f_]Vdd Ze|d
RSd`]feV]j
_VTVddRcj

'


ER\V ac`SZ`eZTd
R]`_XdZUV
R_eZSZ`eZTd
ZW j`f|cV
decfXX]Z_X hZeY R
aYjdZTR] `c ^V_eR]
YVR]eY ZddfV `c VgV_
ZW j`f|cV [fde WVV]Z_X
f_UVc aRc

2 YRaaj Xfe VgVcj URj
@aeZ3RT 7`c VgVcj URj T`_eRZ_d dZi hV]]cVdVRcTYVU WcZV_U]j
SRTeVcZR decRZ_d ac`gV_ e` cVRTY eYV Xfe R]ZgV R_U eY`fXYe e` YV]a
dfaa`ce `gVcR]] Xfe YVR]eY R_U UZXVdeZ`_ ER\V eYZd ]ZgV Tf]efcVd
dfaa]V^V_e VgVcj URj acVWVcRS]j hZeY j`fc ScVR\WRde Š""(* W`c
$! TRadf]Vd Š$"%* W`c Š*! TRadf]Vd, `aeZSRTac`SZ`eZTdT`f\

97+EYVcV
RcV d` ^R_j
ac`SZ`eZTd e`
TY``dV Wc`^
hYRe RcV eYV
ZddfVd e`
T`_dZUVc0

5c 4+;OL
TPJYVIPVTL PZ SPRL H
MPUNLYWYPU[ \UPX\L PU
LHJO VM \Z >L HSS OH]L
KPMMLYLU[ IHJ[LYPHS Z[YHPUZ PU KPMMLYLU[ YH[PVZ HUK
P[»Z PTWVZZPISL [V ZH` L_HJ[S` ^OH[ Z[YHPUZ `V\
ULLK :V [OLYL»Z UV VULZPaLMP[ZHSS WYVIPV[PJ
@V\ HSZV ULLK [V RUV^ PM H WYVIPV[PJ ^PSS
Z\Y]P]L `V\Y Z[VTHJO HJPK [V NL[ [V [OL SV^LY
PU[LZ[PUL +PMMLYLU[ WYVK\J[Z OH]L KPMMLYLU[
Z[YHPUZ HUK ^PSS IVHZ[  IPSSPVU VY  IPSSPVU
IHJ[LYPH U\TILYZ I\[ P[ KVLZU»[ TH[[LY ^OH[
H Z\WWSLTLU[ JVU[HPUZ PM UVUL VM [OLT Z\Y]P]L
>P[O ZV THU` WYVK\J[Z VU VMMLY 0»K ZH`
L_WLYPTLU[ [V ZLL PM `V\ MLLS HU` ILULMP[
HUK PM `V\ KV RLLW [HRPUN P[ ;OLZL KH`Z
0 YLJVTTLUK H SPX\PK WYVIPV[PJ MVYT\SH[PVU
JHSSLK :`TWYV]L MYVT ‰ MVY MV\Y ^LLRZ»
Z\WWS`" Z`TWYV]LJVT HUK [OH[»Z ILJH\ZL
NVVK L]PKLUJL MYVT <UP]LYZP[` *VSSLNL
3VUKVU PU  ZOV^Z
[OPZ WYVIPV[PJ KVLZ NL[
[V [OL SV^LY PU[LZ[PUL
(UK ^OPSL :`TWYV]L
VUS` JVU[HPUZ MV\Y
Z[YHPUZ VM IHJ[LYPH
HSS ^LSS Z[\KPLK
UL^ .LYTHU YLZLHYJO
ZOV^Z [OL` JOHUNL [OL
LU]PYVUTLU[ VM [OL TPJYVIPVTL Z\JO [OH[
`V\Y L_PZ[PUN N\[ I\NZ [OL NVVK VULZ JHU
[OYP]L ^OPSL [OL IHK VULZ KPL V\[

97+2cV eYVcV ]ZWVdej]V
TYR_XVd eYRe TR_ YV]a0

5c 4+0[»Z [OL IVYPUN Z[\MM 4V]LTLU[ ZSLLW
YLSH_H[PVU 5V[OPUN PZ NVPUN [V THNPJ `V\Y N\[
OLHS[O IHJR [V SPML PM `V\»YL VUS` ZSLLWPUN MP]L
OV\YZ H UPNO[ HUK `V\ UL]LY Z^P[JO VMM 2LLW
HJ[P]L ¶ I\[ UV[ [VV T\JO HZ JOYVUPJ V]LY
L_LYJPZPUN KHTHNLZ N\[ OLHS[O .L[ LUV\NO
ZSLLW HUK [\YU `V\Y WOVUL VMM HU OV\Y ILMVYL
ILK /PNO Z[YLZZ ^YLHRZ OH]VJ PU `V\Y N\[
:V KPHY`PU  TPU\[LZ VM TL[PTL H KH`

97+ HYRe RS`fe
R_eZSZ`eZT fdV €
dY`f]U hV R]] dRj _`0

5c 4+(U[PIPV[PJZ JHU IL SPMLZH]PUN I\[
[OLYL»Z UV X\LZ[PVU ^L V]LY\ZL [OLT ;OLYL»Z
UV ^H` 0 T` RPKZ VY T` ^PML ^V\SK [HRL HU
HU[PIPV[PJ \USLZZ H ^L OHK [V HUK I ^L [HRL
H NVVK WYVIPV[PJ ^P[O [OLT ILJH\ZL [OL`
^PWL V\[ HSS `V\Y NVVK N\[ IHJ[LYPH 0 MLLS 0
ZOV\SK IL [LSSPUN T` WH[PLU[Z [OL ZHTL [OPUN
0 ^V\SK [LSS H MHTPS` TLTILY ,]LU PM `V\»YL
WYLZJYPILK [OLT HZR º+V 0 YLHSS` ULLK [OLZL&
*HU 0 ^HP[ ZL]LU KH`Z ILMVYL [HRPUN [OLT&»
0U -YLUJO OVZWP[HSZ ^OLU [OL` WYLZJYPIL
JOPSKYLU HU[PIPV[PJZ [OL` NP]L
WYVIPV[PJZ [VV ,]LU [OV\NO
0 JHU»[ WYLZJYPIL WYVIPV[PJZ
VU [OL 5/: 0»SS ZH` [V T`
WH[PLU[Z º0M 0 ^HZ `V\ 0
^V\SK NL[ ZVTL» (UK [HRL
`V\Y WYVIPV[PJ H[ SLHZ[
[^V OV\YZ H^H` MYVT [OL
HU[PIPV[PJ ¶ UV[ ILJH\ZL [OL
WYVIPV[PJ ^V\SK Z[VW [OL HU[PIPV[PJ ^VYRPUN
I\[ [OL V[OLY ^H` HYV\UK ;HRL WYVIPV[PJZ
[OYV\NOV\[ [OL JV\YZL VM HU[PIPV[PJZ HUK MVY H
TVU[O HM[LY^HYKZ [V OLSW YLWHPY [OH[ KHTHNL

97+ HYVcV U` j`f dVV
eYV WfefcV `W ac`SZ`eZTd
R_U ^VUZTZ_V0

5c 4+0 [OPUR TH`IL PU [OL UL_[  `LHYZ
^L»SS IL HISL [V WLYZVUHSPZL WYVIPV[PJZ HUHS`ZL
`V\Y TPJYVIPVTL HUK WYLZJYPIL [OL ZWLJPMPJ
IHJ[LYPHS Z[YHPUZ `V\»SS TVZ[ ILULMP[ MYVT <U[PS
[OLU 0»T \ZPUN ^OH[ ^L RUV^ HIV\[ N\[
OLHS[O [V OLSW WLVWSL MLLS IL[[LY NL[ TVYL V\[
VM [OLPY SP]LZ HUK Z[H` H^H` MYVT KVJ[VYZQ




W
W
E96 >:4C@3:@>6
:D =:<6 2 F?:BF6
7:?86CAC:?E
Free download pdf