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Yeoeremcustt tpesumir «OTA OCO3HAHM, Guru Rattana, Ph.D. © CAAXAHA ryPy PATTAHbI A paspa6orana cBoio coBcTaeHHyio CaAXaHy, UTOGEI CTHMYAMpORATS CBOE TeNO HM UyBCTBOBaTS cebA xopowio B TeveHne acero ata. Mon Cagxana ConepxuT nT» pasqenog, KAXAbIii 13 KOTOPLIX npopabarbiBaer pasnuunbie YacTH Tena, K 3aBepwiaeTcA MeAMTaLMeli C MaHTpoll, WTO 3akpennser NonoxuTesibHbIe PesynbTaTbl. BPEMA BLINOAHEHHA KAXAOTO YnPAKHEHMA 3aBMCHT OT TOrO, KAKMM BpemeHeM BbI OBnanAeTe, CKONbKO BPEMEHH HEOBXOAMMO BAM ANA CTUMYNALIMH, M OT dUsMuECKHX BO3MOXHOCTeM Bawero Tena. Hanpumep, MporuGs! NOsBOHOYHMKa MOXKHO JEPKO BINOMHATS B TeveHne 2-3 MuhyT, 8 TO BpeMA Kak No3a Bep6niona Gonee cnoKHaa, M30 CekKyHA-1 MMHYTHI 6yaeT Bone AoCTaTOUHO. Hactpoiixa OH(T) HAMO TYPY 3B HAMO - npo6yxknaer Helirpanbibiit Kanan, YnpakHenna B nonoxKeHMn cron ans pasorpesa Bceraa xopowio nepen Ha4aNom BbINONHHTS pasorpeBaioWMe yNPaXxHeHHA H3 NonoxeHMA CTOR, Takne kak Mpsetcrene Contuy wan Ger Ha MecTe c TONuKaMA pykaMn Bnepég (Tako Ger XOPOWO BbINONHST Ha ynpyro NoBepxHOcTH). BbiGepuTe nio6oe ynpaxHeHHe M3 NosOxeHMA CTOR. Yacte 1 - Mpo6yxkneHne nosBoHOUHMKa M YeHTpHpoBaHHe 1, Mporn6bi nossoHo4HMKa & Mpocroii noze. OBxBaTuTE ronenn, Ha sgoxe npornGaiitect anepéa, Ha Bbiqoxe - Ha3aq. Mpn ABwxeHMN Bnepéa Cnerka HaTArMBaliTe 3aqHIOIO NOBEPXHOCTE Wen dna nysulero pacTmxkeHHA NosBOHOUHIMKa. [BWwKeHVe Gombe NpocKoANT 8 OBNACTH NOACHMUBI. AeprxKUTe ronoBy PoBHO, He kupaiire efi, Ana nepsol m sTopoii vakp. 2. Mporn6si nozsoHoUHKa 8 Mpocror nose. O6xsatuTe Pykamn KoeHH, YaepxnBaiiTe NOKTH NpAMBIMH H NPOAOMKaltTe Mporn6si 6 puTme c AbIxaHneM. [enraiiece B BepxHe YacTH crue. 3. Mporn6s1 nosBoHOUHMKA B noze Ckanbl. Pykn nexKaT Ha koneHax. Npogomaaiire nporn6ti nossoHOuHMKa, O6pauian BHHMAHHe Ha ABWKEHMA B OGNacTA CeppeuHOTO YeHTpa. 4. Mosopore! Tynosmiya. Cana Ha KoneHax naTkax (a) yAepKneaa nneun No ctopoHiam Tena napannensHo nony, npeanneuss nog yrnom 90°, nanbubi B TesH Myape (KOHUMKM GonbUMx 4 yka3aTenbHbix nanbues conpukacaiorca). Ha enoxe nosepHurect Bneso, Ha BbinOxe — snpaso. (b) Mo-npextemy cnas Ha KoneHaX W naTKaX, NonOKNTe Pyku Ha nneun, Gonbuine nanbubi c32an, ocTanbHbie — cnepean. Ha Boxe NoBepHuTecb Beso, Ha BIAOXe ~ BNPAaBO. OTKpHIBAeT CepAeHylo UaKpy. (c) Mlo-npexkreny cas Ha KoneHaX W NaTKaX, COKMMTe NambUbI B KyAakK, Sonbwine nanbus! BHYTDH, KynakH Ha ypoBHe noaMbIWeK. Ha BAOxe NoBepHurect Beso, Ha BbIAOXe - Bao. | o scot 7pesex -HIOTA OCU 5. Mloxumanna ruievamn. Ha Buoxe NOAHMMUTE NeW BBEPX, Npwrarupas-nx K ywam, Ha BbiOXe onycTHTe M paccnaGeTe. TogHmmaer sHepriio oT Cepaua K ropry, BbICBOBOKAaCT HanpaxkeHue's nneuax, CTHMYnMpyeT CePAUe, BANOUKOBYIO KeNeSy Fopnosoi uertrp. 6. PacraxeHne wen u nepeKarel. fe Cus & Npocroli nose wiv nose Ckanbi, cHauaria MeaneHHo Haknonsiite ronoay M3 CTOpOHbI B CTOpOHy. 3aTeM HaYHUTe Markve KpyrOBbIe ABWKEHHA roNOBOH No HeGoNb_MM OKpy:KHOCTAM, BoiTArMBaitTe welo M4 YyBcTByliTe, Kak ronosa Tnablo ABMMKETCA, Pacnonarasce Ha BepwHe ro3BOHOHNKA. Ans wwToBMAHOl xenesbi M OCBObOKREHKA OT HaNPAKEHHA B o6nacta wen. 7. Yopaxnenns ans raz c 3akperreimn rnazamu. Xopouia 6yAeT m06aA NocnegosaTenbHOCTb, HO 3neCb A NonHOCTbIO NPMBOXKYy TY nocneosatenbHocT, KoTopoli npmaepxnsaioce cama. - Mocmorpre Beepx, BHM3, BNpaBo, BNeBO. Mpegcrasnan - uncep6nar, nocmorpure Ha 10 vacos u nepesenuTe B3rnag Ha 4 yaca, Ha 11 yacoB w nepeseaute B3rnag Ha 5, c 1 Ha 7,c2 Ha 8. = Bbinonislire Kpyrosble ABMKEHMA ra3zaMn NPOTHB 4acoBOH c ctpenku, a 3aTem ~ no YacoBol crpenke. zZ - PucyiiTe B3rnAAOM «BOCbMEPKH» BBEPX-BHM3, 3ATEM BNPABO- Beso, 3aTem oT 10 4acos K 4 yacam, oT 11K 5, oT1 K 7, oT2 K 8. - Mlomensiite HanpaBsenne, 8 KOTOPOM BbI PUCyeTe «BOCEMEPKH», 8. Mostopure nepexarb! ronoBoli. OTMeTsTe pasHHUy. acre 2 — Kouxa-Koposa, Bep6mion u Cat Kpniia aaa 1. Kowka-Koposa. Croa Ha KoneHAX M pykax, Ha BAOXe NporHMTecb § CnimHoli Hua, NOAHMMAS ronoBy BBEPX (Kak KopoBa). Ha BbIAOXe Mpornurece cnuHolt BBepx, onyckaa ronoBy (Kak KOWKa). Ha¥HHTe \ L | MegneHHo M nocTeneHHO ycKopaiiTect c MOWHEIM AbIxaHMeM. Ans aS cepaesnoro WeHTpa, TMEKOCTH BePxHel HaCTH No3BOHOUHMKa MANA SHAOKPMHHON CHCTeMEI. 2. Pacts>kenne Hor B Kowike-Kopose. Crom Ha KONeHAX M pyKaXx, ourmnire Hasan neayio Hory, nporwGance Kax e rose Kopouts, 3aTeM NpHTAHMTe KONeHO KO n6y, NpornBaac B nosy KOWKN. CHoBa =D aS BBITAHMTe HOry Ha3aa, 3aTEM NPUTAHMTe KONeHO KO N6y. MoBTOpUTe TC ty nocnenopatenbHocTb HeckonbKo pas. Mocne bTOro HAUTE yAapATS seBOH NATKOH no esol AroaMue. Noetopute sco nocnegosatenbHocrs c npaBoli Horolt. cA ‘Yusereancxsit xperunnr «SOTA OCOSHAHMM, Guru Rattana, Ph.D. © 3. Abixanne Orns 8 nose Koposbi'no'vaKpam ceepxy BHN3. NpoBy:kAaet Yakps! OT KOPOHHOM AO kopesoii. Yaepxusaitre BHUMAaHKe Ha KaxKAOl YaKpe Kak MUHUMyM NO 5 CeKyHA. 4, Abixanne Orns 8 nose Kowkn, HauMiaa C OCHOBAHMA NOSBOHOUHNKa M NPOBOMKAA BBEPX NO wakpam. 5. Moza Bep6moaa. Vis nonoxkeHwa Ha KoneHsXx TonkHHTe 6&apa iS act Bnepéa, npuMeHaa KopHesol 3aMoK. KpyroBbimn ABMKeHMAMK 4 cay Bnepég M Ha3a_ BHHS NONOKUTE PykH Ha CTONbI. HaxXogACb B y nose Bep6niona, HeCKONbKO pas COTHMITe PyKH B NOKTAX, HEMHOrO ter HaKNOHARCS BHM3, a 3aTeM BbINPAMMTe PYKM, BOSBPALIaNCe BBEPX. Abrxanne Ora nan aonroe rny6oKoe abixanne, MpegoTspaujaeT TIMC y >xeHUIMH, YCTPAHAeT CTPeCc, HAKONHBLIMMiCcA B AMUHMKAX H S8apax, m HacTpanBaeT KanbuMeBO-MarHneBbilt GanaHc. i 6. Orabix 8 nose PeGéHKa. Babixalire B nouKn, cocpenoraunsairece Ha TpeTbem rage. 7. Cat Kpna Bbinonaetca nocne actu gate 1 wane KoHUe npMBenéHHbIx BbILIe 7 ynpaxkHeHnii. Ana BbinonHeHua Cat | kpuiiu cagbTe Ha KONeHH HM NATKM, BEITAHMTE PykH BBEPX HAA TONOBOM, AOKTH NPM 3TOM NPIDKHMAIOTCA K I yulam, manbybl NepenneteHb! 6 3aMKe M TONbKO yka3aTeNbHbIe Nanbybl BBITAHYTbI BBEPX. MpowsHoca CAT, BrakuTe nynok M npuMeHnTe nérkuii KopHeBoii 3amoK. NpovsHoca HAM, paccna6sTe nynok u ornycture 3amox. Uyscrayiire BOAHY, NPOXOAAULY!O BBEPX 4 BHU3 MO NOSBOHOUNMKY. Yepes 3-5 munyt BmoxHuTe H np noMoWwH KopHesoro 3aMKa Marko NOAHMMHTe SHEpritio BBEPX OT OCHOBAHHA NOSBOHOUHMKA AO MaKYLIKM ronoss, nposozs eé Aanbie Yepes pykH. BuIgOxHHTe M NoBTOpHTe eLyé 2 pasa. Mocne Car Kpiilin HeoBxogMma rny6oKaA penaKcaua Ana AOCTWKeHMA NONHOTe! OnbITa, Yactb 3 - Mpusercrsve Conny, ynpakHeHna ana *KMBOTA 1, Co6aka mopaodi BHn3. 2. Mpusercrane ConHuy - cMotpuTe Hue. 3. Ko6pa. Pykn nog nneuamn cnerka corHyTbl 8 TOKTAX. MporHuTech Hazaa, OTKPBIBAA cepaeunbii UeHTp 1 BepxHioIo YacTb No3BOHOUHIiKa. MpnMeHiiTe KopHesok 2aM0K M Hanparnre MbIWUbI KHBOTA, HTO6bI He 93 ‘Yasrreavckuii rpensnar «OTA OCO3HAHMS», Guru Rattana, Ph.D.© nepeHanpararbca B NOACHMUe. BbiITAHMTe Wei BBEPX M 4yTb Ha3aq. MeaneHHo nogHuMaiitecb nu onyckalitect, JaTem HaunuTe abixanne Ora, OcTaBance B nose KO6pbI. B saBepuleHie: BAOXHUTE, BbIAOXHMTe, NpMMeHnTe KOpHEBOM 3aMoK. UyBcrByiiTe, KaK SHEpria NOAHMMAeTCA BBEDX K Makywke, OveHb MeqneHHO Paccna6bTecb, onyckasich BHM3, NO3BOHOK 3a NO3BOHKOM. Paccna6prTece, néxa Ha OKMBOTE, M NO3BONbTe CBOEMY AbIXaHNIO TeUb C AbIXaHNeM Matepu 3emnn. 4. Capanua (pasHosngHocts). NéKka Ha - 4 xwpote, nepennerute nanbue PYK 3a cnuHoi Fg > —wnonnnmute worn n Bepxiiow vac. Tynoshuia. YaepxuBaA PyKH 4 HOrH NPAMBIMK, Bbinonisiire abixaHne Orua, 3aTem BaoxHuTe, BbINOXHHTe HM BTAHMTe KOpHeBO! 3aMOK. Paccna6brece, néka Ha xuBoTe H AbILIMTE aMecte c Matepnio 3emnéii, 5. flo3a SIyka. No-npexvemy n&ka Ha xuBoTe, corHuTe ie a Horn B KoNeHAX, OOxBaTHTe roneHM M KaYaliTecs Bnepég- SI Hazag Ha 2knBoTe B piITMe Cc AbIXaHHeM. MycTb AbIxaHne > Tomoraer Bam. Mn genaiite qbixaxne Ora, yaepxusan 370 DeS FlonoxKeke. Xopolio ANA CHATHA HaNPMKEHUA B BeEDXHel 4acTH Chil M nnevax, Ans nMueBapeHMA M sHepran Bbigenenna. PaccnaGnaiirece Ha knBoTe Mexay STHMM ynPaKHEHKAMH 1 Hacnaxnalitecs caa3v Raulero AbIXaHus H Abixakna MaTepn Seman, Nycte abixanne TeyéT 8 eCTECTBEHHOM puTMe, 1 Bb oulyTiTe, Kak Bcé NpHxoaUT B nopagoK, TAN) aya RaNe ee Tare Yacte 4 - Pactmkenns Hor Flepea, nocne wn 80 BpeMa BLInonHeHHA ynpAaXKHEHMi MaCcHpyiire MBILiLIbI Hor BO BHYTPEHHeH BepxHel YacTu Gémep uM TaKWKe KONeHH ~ cnepegn u caagn. 1. Pactaxenne xuaHeHnoro Hepsa, (a) nesaa natka Npwxara kK npoMexHOCTH, BbITAHHTe npaByio Hory Bnepéa u YAepxusaiire noay ¢ AbixaHMem OrHa, O6xeaTuTe 6onbWloli 4 Nlaneu un Ty wacTe HOrM, AO KOTOPO! CMOKeTe AOTAHYTECA, Ho yaepxusaiie Hory npaMoli, Hataruealite HocoueK NpaBoii Horm Ha Ce6A, UTOGbI PACTAHYTb CegaNMUHbIl HepB. Yaepxusaiire cnuny npsmoii. He cytynbTech He HaknoHalire ronoay K KoneHy. YcrpaHaer Hanpaxenne B TOACHHUe, NOAHMMAeT 3HEPritio NO NO3BOHOUHMKY HM CRY KUT xopoweli NogroToBKoli k ynpaxkHeHaM B nonokeHun cuga. | (b) Mpasaa Hora suiTanyta, oSxBaTHTe neBoe KoNeHO Npasoli pykod. 3aBequTe nesyio Pyky Hag ronosoii wu TAHMTeCb eli K HOCOUKY NpaBoli Horn, 3aTeM NoMeHalite cTopoHbi H noBTopure (a) u (b) Ha apyryio cTopony. Yaurreancxsi tperom «HOTA OCOSHAHMAr, Guru Rattana, PRD. © 2. Mlonepemertoe pacraxenne Hor. Horn WMpoKo pasBegeHt! 8 cTopoubi: (a) BNOX 2 8 WeHTpaNbHOM NOAOKEHMN, Ha BbIAOXE TAHMTECE rpyAbIO 110 ONEpeDH TO K omHoMy, TO K Apyromy KoNeHy. ObxbarbiBaiire Gonbwoi naney Horn (umn Tae QOTAHUTeCe), HO yAeprxnBalire Hory NipaMoi, pactarMeasce oT Geapa. Aepxure cnuvy npamoli. He cytynbrec 4 He HaknoHaiire ronoay K KoneHy. Pactarneaer o6nacte Génep. (b) Horm wnpoko paaaeneHti 8 cropoHts. TaumTecb Bnpaso, NeBaa pyka npu 3TOM TaHETCA HAA rONOBO! K NpaBoMy HOCOUKY. Beinonute ynpaxHenna (a) 4 (b) Ha Kaxkayio CTOpoHy. 3. Mepeanee pactaxexue: (a) Hor npaMble passeneHb! = B CTOPOHbI. BbITAHTe pyku BNepég, HAKNOHUTECh OT Oy G8nep, Tanmrece rpyabio snepéa n BHH3 K Nony. (b) 3aTeM coenMHuTe BMeCTe CTONBI, YACPKMBAA KONeHM KAK MOXHO EnwKe K Noy, u noTsHMTeCe anepég oT Génep. Pacrarnsaer o6nacte naxa. 4, Mepeatee pactagerne Hor. Horm BMeCTe, BbITAHYTb Bnepéa. Yaepxueaiire pykamn HOCOUKM Wn roneHM Man AePXUTECb TAM, KyAa BbI CMOrNM AOTAHYTECA, UTOGbI HOrH octapanncb NpAMbiM. BAOX - BBePX, BbIAOX ~ BHMB. Tpyavaa knetka pacnpasnena. Ana ru6KocTn MOSBOHOUHKA 1 OCBOBOXxAeHMA OT HanpsKeHKA B 6éapax. 5. Ba6ouxa, Maxosoe pacraxkenve. Cagbte, coeauHinB cronbt emecre. Mark Np STOM KacaloTca naxa, pykn O6xBaTbIBaOT CTonI. MeaneHHo onyckalite u nogHMMalire KOneHH, PaCTATHBaA MbIWIL{b! BHYTPEHHEM NOBEpXHOCTH 6énep. 3aTem MeqneHHo HaknoHHTec Bnepéa, pactarmean 6€apa. TarTece rpyabio K nony. OcaoSoxaaer oT HanpskeHia 8 naxosoi o6nactu, HactpansaeT Géapa, Momoraer cnet & MeguTaUHn. Venere mscxstt spesniir «OTA OCO3HAHHM, Guru Rattana, Ph.D. © 6. BoKosnie ckpywnsanina. Cnas 8 Mpoctoit Mose, ckpecTiTe Horn, Nesas noBepx npasoli. Mpasaa.pyka o6xearsisaeT BHEWHIOIO CTOpoHY Nesolt Horu. Yaepxueaiire npasoli pykoli nesyro crony ww roneHe. Ckpytutect Bneso, Baran vanpasnex K neBomy nneuy. CuguTe posHo Ha OGenx Aronmuax, 2 He Ha NaTKe, M yaepxnsaiire cnuty cosepueHHo npaMoi. Yaepxupaiire nosy ¢ Abixannem OrHa 6 munyT. Baoxiute, 3anepxuTe AbixaHne, BravuTe KopHesol amok, 3aTeM PaccnaGbTecb. Yem onbue BbI HaXoAMTeCb B 3TOM Nose, TeM nerve noANepxuBaTb 8. Nomenaiire cropoxs! u nostopuTe. 3aTeM Paccna6bTecb c AONrMM ray6oKuM AbIXAaHHEM 2-3 MunyTbl. Yacte 5 - Flynounbiii yertp n Géapa Tlocne sbinonkeHis ynpaxHeHMi Ha MynouHbil YeHTp Bb! AOMKHbI NOUYBCTBOBATS CHNHYIO NyNBCaUMO B NYNKe. 1, Moapéme! Hor 43 nonoxeHna Ha cule. TloaHuMaiire HorH no o¥epegu un BMecTe nog yron 90°. Bgox - BBepx, BbIL0x — BH3. OT 5 go 20 pas. Yaepxusaiire NoACHMUY NpWKATOH K NONy MPH NOMOWH HANPMKEHMA MbIWY xHBOTA M NPHUMEHeHMA KopHesoro 3amKa. YkpennaeT MUU! xMBOTa M HaCTpanBaeT Nynouneii yeHrp. 2. Mosa Minyra. Néxa Ha cnuve, noaHHMuTe Oe Horm nog yron 90° w 3aTem 3aBequTe Ux 3a 2 ronosy, nepexons 6 nosy Mnyra. Ecnn BO3MOKHO, KOCHMTECk HOCOUKAMM Ona 3a ronosoii. Pactarmsaiire cniny. B 3asepuenne: COrHMTe HOrM B KONeHSX M paCTAHUTeCb ele HemHoro. Yaepxusaiire nosy a0 1 MAHyTet. 3. Crofixa wa nnevax. Noanepxknsaa ce6a pykaMM u ynupasce noKTAMH B TON, NOAHMMUTE HOT M HIPKHIOW YaCTb TYAOBMUa BEPX NepneHAUKyAPHO Mlomy OT Me Ao HOCOUKoB HOF. YAepxuBaiite Bec Tena Ha mevax, AOKTAX M wee, noa6oponok npuTaHyT K rpyan. YAapaiire naTKAMM No sronMUAM, 1-3 MunyTbI. | 1 4, Moovepéariole yaapet Horamn, Déka Ha cone, wMpoKo passeanTe Horn H MoaHMMuTe HAA nonom ApamepHo Ha 60 cM, AepxkuTe Wx npsmbimn. Mo o4epean BbinpaAMAAitTe To OAHY, TO 96 ‘Yaurreabexuit rpemear «OTA OCO3HAHMA», Guru Rattana, Ph.D. © Apyrylo HOry Ha BqOXe, @ Ha BbIMOXe NpuTarHBaliTe NATKY Kak MOKHO EAMKe K NPOMeXHOCTH, Nommepxusan paccToAHMe Meny CTONoli W NonoM B 60 CM. BbinonHaiiTe 1-2 mnHyTbl.. PaccnabuTecb. 5. Tonukn Horan. NogHMMute O6€ Horn Ha 30- 5 60. cM Hag nonom w HauHMTe no o¥epean BbITaNKHBaTb Mx Bnepéa, cru6aa To oly, TO Ayryo Hory 8 KONeHe MW NpHTATHBAA KONEHO K Tpyan. Asuraitrece or cambix 6€aep u onyctuTe Y HOF Tak, YTO6bI OHM Gein NapannenbHo nony, Ho BCE ke NOAHATEI Haq NOMOM. 1-2 MMHYTEI. OTaoxHuTe 2 MHHyTbI M NoBTOpHTe BeCb UMKA, ecnm xorure. 6. Haknonel Ha3aq m3 nonoxKeHus cHaa. CageTe c COrHYTbIMH KONEHAMM, CTOMbi Ha NONY, PyKH nepennerexti HanpoTHe rpyau. HaCKOASKO BO3MOXxKHO oTKnoHMTec Ha3aa, NoanepxiBaa KopHesol 3aMoK M Coxpaaa cnuny npaMol. Ha BqOxe OTKnOHAliTeC Hasag W Ha BbIJOxe Bo3BpauialiTech B UcKOAHOe nonoxkeHne. CHauana OTKNOHMTeCk mpaMo Ha3zaq M BepHTect 8 BepxHee NonoxeHHe. 3aTeM OTKNOHMTECe Hasaa, CKpy4nBaAcb BNeBO, M NOAHAMHTECb. 3aTeM OTKNOHMTeCL Ha3aA, CKPy4NBaACb BNpaBo, n nogHuMuTecs. Ana ykpennenns MBI xKHBOTa 1M hactpoiikn Nynouroro ueHTpa. 7 7. arte Ha cnnny, CorHuTe Horm & KONeHAX H O6XBaTHTe HX Pykamn, npwkuMaa K rpyan. Mycte ronoga u wea Paccnabarcs. OTaoxute 8 3TOM nofloxeHnn 1-3 MMHYTbI. 8. Cpeauntoe pacraxenne. V3 nonoKeHna Kak B Npeabiaywiem ynpaxHeHHn co BAOXOM pasBeAHTe PyKH B CTOpoHbI M nonOKUTe Mx Ha Non, BuINPAMARA NPM 3TOM HOrH Hag nonom nog yrnom 60°, Ha Bbiaoxe BepHuTece 8 McxonHoe nonoxKeHKe. Npogomxaiite 1-5 MunyT unn 26 pas. Boinonnsiite Takoe >ke ABHKeHMe HoraMM, HO KnaquTe pyKu Ha non 3a ronosoii. 9. Mlonepemennble nogeémei Hor. N&ka Wa chine, NpMTAHUTe KONeHO OAHOM Horm K rpyaM, yAepxuBaiire ero pykamn u B 6bICTpOM Temne noaHuMaitre w onyckaiire Apyryio Hory nog yron 90°. Bgox - BBepx, BbIAOX ~ BHH3. 1 MUHYTa Man 26 pas. NomeHaiiTe CTOpoHbi u nostopuTe 1 MHHYTY UNM 26 pas, MosTopuTe BEC UNKN UKs OAMH pas.