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YETANAKO UNUMOL eu Se FF iol a ANOHCKAA CYICTEMA METOL OYKYLY 3 No \\ cui SE FF ital SpdleCi oy VO IGSE \ i SS VW = ) HG Laat VEL ANAYKO wUMOL | | ANORCKA CHICTEMA Oe OO) sil aii4y METON OYKYLYA3M DQZnNTEP coms erp, Moca Carper oronen sm NCuape: thee 2019 TowuKn Oykyuya3n SAnoncKaa cuctema o3f0posnenna. Metog Oykyuya3h Cepua «AnoHckne CoBeTbi> BEK = 553.59 YAK 615.89 ®yxyuya3u TownKn 94 AMOHcKaA CuCTeMa O3A0poBNeHA. MeTog Oykyuya3v. — CN6: Mutep, 2019. — 128 c: un. — (Cepua «AnoHcKue CoBeTb»), ISBN 978-5-00116-087-8 Moanue weroauxn osgoposnenna tpe6yioT Gonsunx Bnomenit Ho NTO AenaTp. eCnH Bu He roTOBL.CTaTS 3aNOKHKOM CTPOrMx PeKxoMeHAaUMi? Hasepnsxa ou yme He pas cnswiann o sHaMeHHNTOM rMMHacTIKE c onoTeHYaMN HaKoHeU-TO yHMKaNeHaR cuctema osaoposnenia goxropa Townkn @yxyuyaaH CTana AOCTyNHa POCCHRHAM. Kak FOBOPHTCR, Hs nepaBx yx! Cneunansnsiit KOMNNeKC NPOCTHX H 2>HEKTHENYX yNPAaKHEHHM NOMOKET BAM HCNPABHTe OCANKy, 436a- BUTOCA OT BON B CNMHE H Wee. YKPENHTe MUU. 3a6EITe O CTPECCAX H AENPECCHH. BOCNONHHTe Janacy INEPT. Hyco nu TpaTHTe Ha 3TO Kyyy BpeMenn. ener H cHn? Coscem HeT! Bam Nonago6uTCA NMw Napa nonoTeHeu! Perynapuo aunonnaiiTe 2TH MexuTpHe ynpAMHENNA, H BaUIeH OCAHKE NODaENAYET Name AMTNMIICKAR KOPONEDA! 16* (8 cooraercrann c Denepanvttim 3aKOHOM OF 29 AeKaGpA 2010 F N° 436-03) ISBN 978-4569805016 ann. MAKURA HITOTSU DE, NEKOZE WA NAORU! © Toshiki FUKUTSUJ! 2012 Interior illusirations by Emi SEKIGAMI. Interior photographs by Makoto KUBODERA All rights reserved. Original Japanese edition published by PHP Institute. Inc This Russian edition published by arrangement with PHP Institute. Inc.. Tokyo in care of Tuttle-Mori Agency. Inc. Tokyo ISBN 978-5-00116-087-8 © Mepesoa na pyccxmit asux OOO Msgatenscrao «Mutep». 2019 ‘© Maganne na pyccrom mune. obopmnenne OOO VagatenscTao «MluTep». 2019 © Cepua «inoncKne cosete, 2019 © Copoxuna E K. nepeson Ha pyccKnit 838K. 2019 ‘pana na winanne nonyvens no cornawenwo ¢ PHP Institute. 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