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n 0 ~ b I I U a e T~ @ @ ~ K T U B H O CMaCKU
T~
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OH BMcne H a n o m e m r r M a c K u WXHO n p u H m b c n o ~ o i i ~ on oen o x e H u e , y3 b I B a e T O U Y U e A u e C B W t X T H , TOHU3UpYeT KOXY, o6nanaw n e 3 R H me n o n y c u n R U n U J I e X a . K ~ K
IlpaBUJlO, MaCKU H a K n a n h l B a m T H a
(PA~uPJ'IOUU~~U C B O ~ C T B ~ M U .
15--20 MUH, nOCJle qer0 CHUMaIOT BaTHbIM TaMnOHOM, CMOqeHHbTM
llpu pasnpaxemu KOXU nocne ~ P U T L R~ J I ~ ~ O ~ I ~ U I neZtm~ye~
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B ~enn0fiB o n e , MaCJIXHble CMbIBaTb H e H a n o , a CHRTb U3nULUKU,
K p e M c<Y~po)).
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~ D O M O K H Y B caJI@eTKofi. ~ O R C ~ L U H B ~ F ~ LMaCKU
U U ~ CHUMaIoT CYXUM
muee cpencrso A ~ nu-ra~un
R
KOXU mua. B x o m u e B m m a B K p e M a
B ~ T H ~ ITaMnOHOM.
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n a H o m H , nepcuKoBoe Macno, m a r r e p m i u cnepMaqeT cMmvaFoT
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3 a T b KOXY n U U a COKOM R r O n U @PYKTOB, .OCTaBJIRR COK H a JTUqe
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((YTPo)) HaHOCRT BaTHblM T a M n O H O M U OCTaBnXlOT er0 H a
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T O H K U ~c J T o ~ BaTb1 I I p O l l U T a T b COKOM
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CR BaTHblM TaMnOHOM, CMOSCHHbIM B T e n n o f i B o n e , nOCJle S e r O
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CTaHOK BOnOCRHOrO MeIUOSKa. H e n p a B U n b ~PaCTyIQUe
~
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06parueruucb K ~ p a s y - c n e w m c r y .
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i
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TaHbi. nocne M a c K u nuqo ocyuiae-rcx
n o n o T e H q e M unu 6 p a m 0 #
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KOXY n O C n e ~ P U T ~ B
R YMbIBaHUII CJJeAyeT n p O T F i p a T b :
can@e-raofi a c n e r K a npunynpuaae-rcn. A p o x x e s a ~M a m a - TOO ~ e K O J l O H O M , CMtXbH) C n U p T a C %$UPOM, 2%-H~IMBOAHblM PaCTBOH H ~ U ~ ~ ~ O UOIc~B Be x, a m U a R , none3~aKaK npu cyxoii, T a K u npu
P O M Pe3OPUUHa, K ~ M @ O P H ~ I M
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n 0 ~ n en p O T U p a H U I I OnHUM U 3 3 T U X PaCTBOPOB H a K n a n h I B a l o T H e X U p ek 3JlaCTUqHOCTb.
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((CH~XUHK~)),
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l l e p e ~H a n o x e H u e M M a c r c u nuqo T r U a T e n b H o o s m a m : MOWT

32

CJIyrlae m O n b 1 H a n O p a 3 n a B U T b U TIOTOM HiUlOXHtaTb 3 T y K a l u U u y H a
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b
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nuqo u mew.

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b
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HeCKOJIbKO
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TepKe.
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lfi
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M a c n a (10 r) H a r p e n H a orse, s a ~ Be 3
~ ~ yM a c c y n o c T e n e H H o
B r m s a T b o x n a x n e ~ ~ b r pf ai c T B o p mma (0,2 r). Yepes 15-20
MMH
u 3 n ~ i m uM a c n a C H u M a m T c R 6 y ~ a x ~ ocan@e~~ofi.
fi
Maiionesna,? MUCKU CMRrqaeT, YBnaXHReT KOXY, TOHA3UPYeT
ee. K0Xy TI@lTenbHO n p O T l i p a I O T BaTHbIM TaMnOHOM, CMOSeHHbIM
B PaCTFiTenbHOM
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B n a x H b r m p y K a m 06pasye~cs 6enax neHFicTaa M a c c a ,
HalTOMUHaIOUaR ~ a f i o H e 3 .
Medosas M a c K a cMrrrYaeT A nenae-r ~ ~ ~ C T H S KOXY
H O ~ ~nuua.
P a s o r p e ~ b 100 r M e n a u n o c T e n e H H o n o 6 a ~ n a ~cbM e c b c n u p T a
U BOnbI (no 25 r), BCe BpeMR nOMeIlIHBaR. 3 ~ MaCKy
y
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nio x ~ o f i
rnauepuaa u 1 saii~ofi n o x ~ o i i MPU. l 3 o n y ~ n ~ ~c ~c eac b
p a 3 B O m T 3 Y a f i H ' b 1 ~ UJlOXKaMU BOHbI, P a C T U p a I o T U HaKJlaHbIBaIOT
H a nuuo u meto.
M ~ ~ o ~ o - x ~ ~ ~ ~ K o ~ MaCKa
o - M ~P ecKAO MRe H
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i
c m s a e T KOXY, cnerua O T ~ ~ J I H B ~ee.
~ T

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cnBBOK, T B O p O r a .
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o 6 ~ e ~ p e H H 0 f i orpy6esmeii
,
KOXU. 2-3
CTOnOBbIe nOXKU XJlOlIbeB
3aJlUBaIoT TOPR'IBM MOnOKOM HJIU r 0 p R s e f i ~0n0fi. n o n y w ~ ~ o f i

M ~ C C O
CMa3blBaIoT
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am
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p a c T a n n u s a w T c a H a napo~oii6 a ~ e 3
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r y s e H H a R M a c c a KUm04~0fi HaHOCUTCR H a KOXY JIMua H UleU ( K ~ O MB~~ K ) , CBepXy
.nOKpbIBaIOT JIerHUHOM H c & J I @ ~ T K o ~ ~Yepe3
.
20--30 MHH CHnMaIOT.
3 ~ Maa c K a c M m Y a e T KOXY u n o s b l z r l a e ~ee T O H ~ C .
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@COJIU 3 a M 0 9 U T b B B o n e H a HeCKOnbKO SaCOB, 3 a T e M OTBaPtlTb ee
A W O T e p e T b ' 4 e p e 3 CUTO. ~ P U ~ ~ BCOK
U nOJIOBHAbI
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KOXU, T. e. n o n c y u I u s a r o T ee. noncyrrrusaronwe M a c K u HaHocRTcR H a
15--20 MUH, n O C n e S e r O CHUMaIOTCSI CYX'MM BaTHbIM TaMnOHOM.
M b I T b JTUUO B O ~ O ~WIU
I
YBJIaXHRTb KpeMaMEl B TeYeHUe CJ'TOK
HeJlb3R.
1. M a r ~ e s u nx x e H a a - 50 r, T a n b K
10 r, K p a x M a n
5 r,
6enan mma - 15 r, ~ a ~ @ o p a2,5 r, K s a c u b r - 1,5 r, n o p o r n O K
60p~ofiK u c n o T b I - 1,5 r, ocanomarr cepa - 2,5 r. Oma safiHaR n o m a 3 ~ 0 f iC M ~ C U p a 3 M e m s a e T c R B 3%-HOMpacmope nePeKUCU B o n o p o n a unu 2-3%-HOM PaCTBOpe ~ O P H O Z ~KUCJlOTbl DO
~ a m ~ u e o 6 p a 3 ~ oCOCTORHHR.
ro
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IM
3TY M a a Y HaAOCRT H a nmo.
2. E e n a s l r n m a - 65 r, ~ a n b ~32 r, K s a c u b r
3 r. Y a m a ~
noma 3 ~ 0 r onopoma T o x e p a 3 ~ e m u s a e ~Bc 3%-HOM
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~ THO R
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e llanbqbr p y ~npuKnanblBalo1- K HapyxmIM yrnaM rnas nepnermynnprxo MopwHaM. Koxy cnerKa Orr~ruBamT,
Cy>rcUBaRl-'Jla313~IIIenb. B TaKOM nO~OXeHUnOTKPblBaTb U 3aKPbIBaTb rJIa3a.
, ., . J ~ ~ + w H ~ H U ~11. ~ O ~ O B
AepXaTb
Y
np5IMO U HenOnBUXHO. CMOTp m snepen. Mememo nonHuMaTb rnasa Bsepx, c s m m no nmu,
3aTeM CHOBa CMOTPeTb Bnepen. T ~ K UXe
M 0 6 p a s o ~OnyCKaTb ma3a
BHU3 U B03BPaTUTb B UCXOnHOe nOJIOXeHUe.
J~ll,n&fieH~e 12. Aepma rOJIOBy HellOaBUXHO U npnM0, CMOTpe1.b snepen. W m e ~ s onepeMeruan rnasa no o ~ ~ a 3nneeo,
a
cocsuTaTb no nnm, B O ~ B P ~ T U rnasa
T~
B ucxonHoe nonoxeeue. 3 a ~ e ~
IIOBTOpKTb 3T0 nBUX-eHKe BnpaBO.
Y n p a x ~ e ~ u13.
e r o n o ~ yn e p x a n npnMo, C M O T P ~ snepen.
~
nponena~bMenneHme KpyrosbIe nsmeHuR m a s a m , caasana cnesa
HanpaBo no saco~oi?crpeme, s a r e ~
cnpasa HaneBo.
Moprrlu~b~y OCHOBaHUR H no ~ O K ~ HM
OCa nORBnRloTCR
K 3 5 4 0 ronaM. llpenynpem~bux nonsneHue Mory-r c n e w w u e
ynpax~emn.
t
Ynpa3KHeHUe 1. Bnox ~e'pe3ROC, MaKCUMaJIbHO IIOnHTiMaR KPbIJTbR HOCI; BblHOX Yepf.23POT, OlTyCKaR KpblJTbR HOCa.
Y~Z~UWH
2. ~Bnox
H UWpe3
~
HOC, MaKCUMaJIbAO CyXituBan HO3ApU;
BbInOX ¶epe3 POT, KPblnbR HOCa B03BPaI&ilOTCR B UCXOPllOe
nonoxeHue.
/

.

'

I

Y n p m n e n u e 3. C ~ a p a ~ b cpacmpu-rb
n
HO~APU,
cxuMan AX onHoBpeMemo A B ~ M Rn m q a m ( y n p a x ~ e m eHa conpo~usne~ue).
Y n p m ~ e ~ 4u .e ~ O J I L L W MnanbueeM cnerKa n p u n o n ~ n ~K bO H Y ~
HOCa. BT5l~yTbB 0 3 m Wpe3 HOC, MaKCUMUbHO CyXUBaH H03WU.
~ P 3TOM
H
KOHYUK HOCa OnyCKaflCH B A U ~ .
M u u u ~ e c ~ MOPUHHbl
ue
OT HOCa K VnaM pTa n0RBnRIoTCR BHaYane TofibKO npU pasroeope U ym16~e.B MOnOnOM BO3paCTe ~ocory6Hble cKnamU 6brcrpo pacnpaBnnmTcn u ucsesam~.B nanb~eiiure~,
o n ~ a ~ OHM
o , y m y 6 n m ~ c %npkinasan
,
nHqy c ~ o p 6 ~ osbrpaxeme.
e
K 40 ronaM nonBnnml-cn MOPUUH~I Ha ~ e p x ~ ery6e,
ii
a nocne 50
neT - ~ o ~ p pTa
y r n Ha rnercax. 0 6 p a 3 o ~ a ~ uMOPWH
m
Ha aepx~eii
ry6e H WeKax c n o w 6 m ~ y eOTCJTCTBUe
~
3 ~ 6 (0H~~ O ~ X O ~
CBOeUMO
speuemoe npo~e3uposa~ne),
HenpasunbHoe nonoxeHue ronosbr BO
BpeMn cHa, 6brcrpoe noxynamie u npyrue npmmbr.
Ann n p o + u n a ~ ~ u xMOPLUUF~
u
B O K ~ F pTa peKoMeHnyFoTcn cnewmmne ynpaxHeAun.
Ynpaxnenue 1. B b l T % r ~ ~ry6b1
a ~ b cc~py6olnroii>)
(15-20 p a ) .
Ynpcwrc~e~ue
2. Hanysarb meKU (15-20 pas),
Ynpcurcne~ue3. OTKpblTb POT, OKPVnUTb ry6b1, KaK ~ Y A T OnpOE'3HOCUTCII 3BYK (<ON (1 5--20
pa).
Y n p m n e ~ u e4. B ~ U B U H
Bnepen
~ T ~FIUXHIOH)YenmcTb u nnoTHo
cwtaTb ry6br TaK, q~06b1HanpRrnUCb MbIUrUbI A 0 JTUefi. Pa~~na6MTb
ry6b1, B03BPaTUTb HUXWK) SeJlIOCTb B UCXOllHOe nOnOXeHUe.
Y n p m r l e ~ u e5. Hany-rb wem u n e p e ~ e r u a nsosnyx nonepeMemo
Fi3 O ~ O W
G eKU B n p ) T y , KaK ~ Y ~ BO
T OpTy n 6 n o ~ o
nepeKaTbIBa€!TCn.
Y n p a x n e ~ u e6. Cnena~bBAOX sepes HOC,sbrnox sepes POT,ry6bl
paccna6ne~br.
Y n p a x ~ e ~ u7.e Cnena~aBAOX sepes HOC, sbmox sepes POT, ry6b1
B ~ I T R H Y T~py60'1~0ii.
~
Y n p a x ~ e ~ 8.
u e~IOBT
ynpaxHeme
O~UT
4,~
no6asnnrr npo-ruBone5creue npu sbrnoxe i$n~camieii yrnoa. pTa TpeMn nemqaMu
rcamofi pyuu.
Y n p a x ~ e ~ u9.e Cnena~bmy6oruii Bnox qepes Hot, sanepmsaTb MarccuManbHo m x a m e no noKpacHemn nuua B pe3ynbra~e
npUJIUBa KPOBU. harry^ IIIeKM, TOnYKaMU C HalTpRXeHUeM BbInbIXaTb
B 0 3 A F sepes POT.
Y n p a x ~ e u u e10. Cnena~bBAOX ~ e p e sPOT, 3y6b1 m a n , yrnbI
ry6 O T T R H ~ T B~ CTOPOH~I. Bblnox sepes cxaTbre sy6b1, ry6bl B ~ I T I I AyTa T P Y ~ O ~ K O # .
ynpU3CHe~ue 11. B A O X H
Wpe3
~ ~ POT GKBO3b CXaTble 3~6b1,BbInoxHyTb ~ e p e nesbrl
s
yron pTa, s a ~ Yepes
e ~ npaebrii.
Y ~ ~ w H 12.
~ H
BAOX
u ~sepe3 POT, CKBOSb CUnbHO CXaTbIe 3~6b1,
BMAOX ~ e p e s
POT,H U ~ B npu TOM ueKu.
Y n p a w n e ~ u e13. Bnox sepe3 HOC,BTRFXYB meKn. BblH0~~ e p e s
POT. Y n p a x ~ e m e
4--13 noBTopmb OT 2-3 no 10 pa3 3a ceasc.

'1

nomnemx < m o f i ~ o r o
n o n 6 o ~ a n06bm0 Ta xe,
u MoprUuHax meu. I lpoucxo~wrocna6neme ~ b m 110~60i
q
P O H O Y H O ~ O ~ J I ~ COTnoxeHue
TU,
xuposoji TKam, noTepR 3nac~wsH O ~ U
KOXA II pacTmmaHue ee c oTsucameM KoxHoro Mema, TaK
~Gaasbr~ae~oro
cteToporo non6opoma)>. M sce rro B pe3ynb~a~e
B O ~ P ~ Cm
T ~ eI X
~ e m Bi iKoxe, nomox~oiimupo~otiKneTsance
U MblUfUaX, a TaKXe no& BIMRHMeM H ~ ~ ~ ~ B U JOC
TaH
~KU
H U
O Henpa~ ~
I,i
s m b H b r x npmbrreK (sarco~uenonymn, weme B noc~em).nonesH ~ cne@muue
I
ynpaxHemR.
Y n p m n e ~ u e1. B ~ ~ A B H H YnoT ~ npenena ~ H E O I OYeJImcTb,
ronosy O T K W ~~a3an,
~
~ ~ C C J I ~ ~ronoBy
F ~ T ~HC~RK, ~ QBneMT~
pen.
. -r
Y n p m u e ~ u e2. Komm ~ 3 b 1 ~
nonepeMeHHo
a
ympaeTca B ~ e 6 0
u m x m e 3y6b1. P y ~ acnerKa npuAepxusaeT non6oponox.
Y n p a m i e ~ u e3. Onuparrcb noKTxMn ~a cron u nonoxm Ha py~tu
non6oponor, nOnFItrMaTb er0 PyKaMU BBepX. ~ O A ~ O ~ O A K HanaOM
BUTb Ha PJXU U OTBeCTU UX BHU3. ~ P U
3TOM HYXHO O-aTb
conpoTusneHue pyir.
. Y n p a x u e ~ u e4. 3 a n o x n ~3a meso p y q , n p y r p nocraBm non
non6oponor U HaKJIOHUTb ronosy. .Ha BnOXe C nOMOIqbF0 p m
lYO.JlHIITb rOnOBy, BbITXHYB ~ O A ~ O ~ O A Bnepen,
OK
CneJlaTb BbInOX,
IlpUYeM KaK MOXHO nOnbIUe, nOKa XBaTUT B03nYXa.
Y n p w n e n u e 5 . 3anoxm 3a ruem 06e p y ~ u nosepHyTb
,
non60PODOR BnpaBO K CAenaTb BAOX, 3aTeM nOBepAyTb non6oponor BJIeBO
u cnenaTb sbrnox.
Ynpaxueuue 6 . Csecu~bc ~ o 6 0 m or0.noBy Ha rpym. C~o6onHblM K P ~ T O O ~ PABUXeHAeM
~ ~ H ~ I MnOAHRTb ITOA~OPOAOKBJIeBO, OwC T U T ~ C B O ~ O A H O H a rpynb, nasan ronose ynac-rb scnencThe co~ C T B ~ H HTRxecTu.
O ~
T a ~ o eme muxeHue ~ O ~ O BnponenaTa
O ~
snpaBO, a 3aTeM TaKUM Xe C B O ~ O H H ~ I M
ABUXHCeHHeM OmCaTb r0n0~0fi
Kpyr. I I o n m ~ eronoBy,
~
nena-rb Bnox, orrycrtan - sbuox. 3 ~ u
ynpaxneHux Hano nena-rb cum, B Y A O ~ H O Mnonoxermu, B HecKonbKo
P ~ C C ~ ~ ~ ~ COCTORHUU,
~ H H O M ~ ~ 0 6A
bBU
1XeAUR 6bll1~A ~ ~ C T B U T ~ ~ ~ H
~~060It~bl~U.
~ i ~ 6 n n n ~ o s lam~~ rbiln~e ~namac-rmn
c
m a B cosmannn c 06L ~ @ H ~ H S ~ C K H M HMMHaCTAYeCKHMH JlIpaXHeHHHMH. ~ T YnpaXHeHUR
U
MOXHO nponenaTb YTPOM unu so BPCMR pa60~blB KavecTse npousB O A C T B ~ H H OH-~MH~CTUKH.::
~
Ynpaxnenue I . ~ I O ~
pyrcu
H vepes
I I Tc ~~o p o ~ BBepx
b r u omospeMeHHO CAenaTb BBOX Yepe3 COMKHYtbIe 3~6b1.O ~ Y C T U
PFU
T ~ U CAenaTb BbInOX sepe3 co6pa~~bre
B T P Y ~ O Y K Yry6b1.
d

ynp@#C?W~Ut?2. q'KR Ha IJOIICe. n0~epH)'TbrOJfOBy BneBO, BnOX
qepe3 nesb* yron pra. Roeep~yrr,ronosy npaMo, emox. To x e
ABmceHne no~~opu-rb
BnpaBo.
Y n p m w i i u e 3. Pym Ha noRce. ~ O B Ha 90' H omoBpeMemo nOAHRTb p y ~ BBepx.
~i
npu =OM cnenan ~ n o xsepes HOC
H B ~ I ~ Osepes
X
POT,R ~ WKU.
B
Y n p m u e n u e 4. 3 a ~ p b r ~mma,
b
cnenan snox ~ e p e sHOC. OTK ~ S I Tmas,
~
B ~ U O Xgepm cnoxexnme B ~py60myry6br.
Y n p m n e n u e 5. PyKu Ha nosce, Horu Ha m p m e nnes. Koprtyc
~ O H U ~a3an,
T ~
cxenarb BXOX sepe3 POT, onycKas npu ~ T O M
mxm010 qenmmb. H ~ ~ O H E I anepen,
T ~ C I Ipym B crop ow^, B ~ I ~ O X ,
nOnHUMa5l HUXHtOlO 9eJTtOCTb.
Y r g ~ n e n u 6.
e Pym Ha noRCe, ~ o r H
ua umpme nneq; rrpu Bnoxe
~ T B ~ c T,rp>KHWKl
u
WJIJOCTb BJIeBO, l T p M BbIHOXe B03BpaTm ee B UCxonnoe nojroxeme. To xe n s m e m e noBTopu r b snpaso.
Y n p a x ~ e ~ 7.
u eBnox rrpu cruc~y~bvr
sy6ax M passenemrx B mop o ~ yrnax
b ~ pTa, npu sbrnoxe o n y m m ~ m m Yensom.
m
YnpmneHue 8. CTORT~
IIPRMO, HOrA BM-e,
PYKU HePXaTb
C B O ~ O ~ Hno
O ~ O K ~
r0nOBy
M , IlOAHSlTb. AeJIaTb KPJ'rOBble ABHsKeHUR
nneqam - 10 pa3 snepen H 10 pa3 Haan.
Ynpmknenue 9. C ~ o m bnpmo, ronosa ~ a n p o ~ ~Hasan,
y r a ppu
F3 <<3aMKe)>
Ha 3aTblnKe. Aena~bKpyOBble JIBUXemR J I O K T S l m - 10
pa3 snepen K 10 pa3 asa an.
Y n p m ~ e ~ 10.
u e CeCTb Ha ~ a 6 y p e B~b,l T R a y T b PyKU KaK MOXHO
Amme ~ a 3 ua c~n o m b B <(~~.MoK>).
Cmmy n e p x a n npmo, mep
ab1~sny-bKaK MOXHO narrbme enepen, CocTuTaTb no 10. 3 a ~ e ~
OIlyCTHTb PFU no ~ O K ~UMpaccna6mb lUleWi u IUeW. ~ O B T O ~ U T ~
RecKomKo pas. 3 ~ ynpaxneme
o
He peKoMeHAyeTcR npu 3a6onesamm r n o ~ u n ~ oxene3b1.
ii

p

'

Y n p a m e ~ u ce I no 7 noeropuTb no 3--4 psua.

O

nem, cucreMaTmecKn a TepnemBo. l l p o r p a ~ u yHa 15 MHH r i y ~ ~ a o
COCTaBUTb TIK, S T O ~ YnpaXHRnUCb
~ I
BW MbIUlubI Taa.
Ecnu ~pymro caMocTorrTenbHo cucreQa~mecrc~~ ~ R A M ~ T M I I I
~TpeH~efi
ramacrmo8, n y x ~ o
perynnpHo, XOTR 651nsa pma B Henemo, noceua-ra cnopTusAyro ceKym.
\
lhmacrmca arm ~ y . ~ o n r r r .
Y n p u x ~ e ~ uI . eC ~ o n namu
,
BMecre, nocru\ B ~ o ~ F , pyra
.
oweHbl, rny6o~oeLIMXame C aKUeHTOM Ha BbUOX. ~ O B T O ~ H T3L- 4 p e a .
Y n p a x ~ e ~ 2.
u eXonb6a Ha Meme, B ~ I C O K OnonnnMax mrny-rbIe
KoneHu u pamaxusaa pyuam (45-60'c).
Ynpa31cHeHUe 3. CTOX,M T K U BMeCTe, HOCUU BpO3b. 3FIepra9~0e
s s ~ a x u s a ~ upyuaMu
e
nonepeMeHHo (npasan snepen - Bsepx, neBaa - Ha3aA, I-T H ~ O ~ O ~~ O
OT
B )T .O ~ U1&12
T ~
pas.
9.
Y n p m ~ e ~ u4.e Mvwauan rrpblxra B BOW. C T O ~iom
a
urupuee c ? y n ~ mynm
~,
napannenbcmr, nonynpucec-rb, pym H ~ H
W :
MaXOM nOAHRTb PpU BBepX, BCTaTb, 3aTeM CAenaTb MaXOBbIe WraKeHua pyu us-~asaa u nepefi~uB ucxoAHoe nonoxeeue. ~ O B T O P W T ~
1&12 pas.
Y n p a x ~ e ~ 5.
u eC ~ o n~, o r u
Ha uMpnHe nnes. Hamy~bcaBnepen,
PYKH nOAHIlTbl BBepX. npyxHHRLUee ABUXeHHe pyK BBepX. C J l a a ~
3 4 npyXUHHmUX nBHXeHHR, V X H O BbInpRMUTbCR, BbIlTphol5UlCb,
BAOXHYTb, C BblnOXOM HarHYTbCR U CAenaTb Ha BAOXe CneWIrpie
3 4 npyXUH5tlrmX nBUXeHUR. ~ O B T O P H T3-5
~
pa.
Y n p a w ~ e ~ 6.
u e hy6oroe nonHoe mlxaeee c auueHToM Ha BMflc;lX.
Ynp'npawHeHue 7. HMHT~IWR
YAapOB B 6 o ~ e .CTOR, H O ~ H' a
mpurre nnes, onHa Hora snepem npyrofi, p y ~ um a n 1 B icynam,
nOJTyCO~Tb1
B nOKTRX. Pmru6a~uePyrtU B nOKTe BMeCTe C IIOBOpOTOM TYJIOBHaa (~Aap). ~ O B T O P H B 6 8 ((YAaPOB>)0m0fi P Y K O ~ ~ ,
MemmT nonomeme Hor u nenawT TO me caMoe ~ p y r o 8py~oii.
Ynpare~emre8. C ~ o a m
,
u BMecre, HOCKU spo3a: npucenahe,
nonHuMaR pyrtu snepen (sbrnox), ~ o s s p a u e ~ uB eucxomoe nonoxeHue. ~ O B T O P U T ~
pas.
Y n p a w ~ e ~ u9.e J e x a Ha xusore, pyru B ~ I T X H ~ TBBepx:
~I
Ma.CUMaJlbHO-BbmRrmaRCb,IIpOrHyTbCR (B~ox).BepHylbcH B IIepBOHa,
sanbHoe nonoxeeue (B~IAOX).
Ynpax~eaueBbrnonnsTa nnasHo 6e3
PbIBKOB. ~ O B T O ~ B6-4
T ~ pas.
I
Y n p m ~ e ~ u 10.
e
J e x a na cmne, nonoxmb pyra na
mBoT. A u a + p a r ~ a n b ~ oAblxame:
e
nenaa mama Bnox, n o m n
I
CTeHKY XHBOTa; OnyCKaR CTeHKy XUBOTa, MaBHO nWIaTb B W O X .
n o m o p u ~ b3 4 pa3a.
Y n p m w ~ u 11.
e Jlexa na xuBoTe, PYKA nepen r p y m ~ )ymp~llcb
:
nanonxMu, p a 3 o r ~ y ~PYKU
b B ~ O K T R X(BAOX),
BepayncR B neprroeaSUbHOe nOJIOXeHUe (Bblfiox). ~ O B T O P U T8-12
~
pa.
Ynprutcw~ue12. llpucec~b,pyuu M e w Konemmi, nacalo-rcs

pa3 u a ~ o ? i - ~ o r o i i .
Y n p a r ~ e r r u e13. .JIemca Ha cnalre, cecrb (sbmox), negb (BAOX).
y n p a x ~ e m ecrapa-rbca s b m o n ~ a ~nnaeeo,
b
6e3 ~ ~ I B K O Bnnn
,
gero
.Hasme MOXHO OnRpaTbcR o non pynaMn. I~OBTOPFIT~
6 8 pa3.
~ T I D W H ~ H 14.
~ ~ X o ~ i j aHa MecTe c 3HeprFjqHblm MaXOBblMM
" . - r -XeHUIIMM PYK (4-0
c).
Y ~ ~ U X H15.~ CTOR,
H U ~nRTKU BMeCTe, HOCKM BP03b, ppH OnymeHb1. rny6o~oeXbIXaHUe C aKueHTOM Ha BbUOX. ~ O B T O ~ U3T ~4
r-

I'muacrmcaanuxeAumH.

<I

YnpaXHeH~e1. CTOR,nRTKU BMeCTe, HOCKU BPOSb, PYRU O w e ml. ~ J I Y ~ O KJIbIXaAAe
O ~
C aKUeHTOM Ha BbUIOX. ~ O B T O P H T3~ 4 pa3a.
YflpaXHeH~e2. Xonb6a Ha MeCTe C 3HeprUSHbIMU pa3MaXHBaHUmai PYKam (45-60 c).
. 7 Y n p a X H e ~ ~3.e CTOR,nXTKU BMeCTe, HOCKU BP03b, IIOnOmUTb
pyru Ha ronosy, nanbubl nepenneresbr: nosoparmsan nanorm esepx,
IIOnFlRTb PyKU, ITPOrHyTbCR (B~ox),
B03BPaTIflbCR B nepBOHa~anbIlOe
IIOnOXeflue (B~UOX).
~ O B T O P U T6~ - 4 pa3.
Y n p a x ~ e n u e 4 . C ~ o n , Horu Ha 'mupuHe nnes, p p Ha
IlOflCe. n n a B ~ 0I'lpUCeCTb ( B ~ I ~ o BblnpXMUTbCa
x),
(B~ox).
n p ~ c e ~ ~
crapa-rbcn coxpamTb BepmKanbHoe nonoxenue Kopnyca. noB T ~ U 8-1
T ~ 2 pa3.
Y n p m ~ e ~ 5.
u enexa Ha cnuse, B ~ I T R H Y Tp~ y r ~RBepX: cru6an
"
ROl-U,3aXBaTlITb PyKaMH KOneAU (B~WOX),
BePHyTbCIl B nepBOHaqUb-,k
Hoe nonoxeme (~nox).n o ~ ~ o p t 8-12
r ~ b pas.
0 . Y n p a x ~ e ~ 6.
u eJTexa Ha cnuae, nonoxu-rb p p u Ha XHBOT: nenarr
RIIOXIIJlaBHoOnyCKaR 6pmm~ymCTeHKY, UaK 6b1 BTIITUBaR
--- nOnHRTb;
..
XUBOT, J(ena~b
BbInOX. ~ O B T O P U T3~ 4 pa3a.
Y n p a x ~ e ~7 .wCTOR,HOPU Ha rnwune nnes, p y ~ uBBepx. OnycKarr p y ~ uB C T O ~ O R ~uI B U UnenaTb
~,
B ~ I A Onpononxal
X,
mumeme,
PVKU CKDemUBaK)TCR nepeA TynOBUueM U nOnHHMaIoTCH BBepX
(~nolt).A O B T O ~ U8-10
T ~ pas.
Y n p a x ~ e ~ u8.e CTOII,H O ~ HHa urnpuHe nnes, pptr Ha norrce.
Bb~nanblB CTOpOHy C pa3Bene~ue~
PYK B CTOpOHbI. ~ O B T O ~ H8-12
T ~
V

.

I

d

8-1

2 pa3 ~ a x c ~ ouoroii.
ti
Y n p a x ~ e ~ u10.
e CTOR,Horn Ha urupuHe ruces, pyru csanu,
narmw nepenne-remr, BaITmmarr pyrtu, nonHuMaTb ux BBCPX,
nporHyrbcn (snox), Beptqmca B HcxonHoe nonoxeme (sbuox). ~ O B T O p n ~ b6-8 pas.
r Y n p a x ~ e ~ u11.
e C ~ o n6 0 ~ y0 cnmKu
~
myna, nrrrrtl BMeme,
75

HOCKU ~po3b.nepxacb 3a c m ~ cryna
y
npa~oiipy~oii,M a x o M
n O n H R T b n e B y l O H O r y B n e p e n , a P y K y H a s a n , MaXOM OTBCCTH H O r y
asa an, a pmy snepen. ~ O B T O P H T8-~1 2 pa3 ~axnofi~ o r o iui py~oii.
J Y n p a x ~ e n u e12. CTOH
H a rconemx, p y i r u H a norrce: H a K n o H u T b c a
(BAOX), B e p H y T b c R B n e p B o H a y a n b H o e n o n o x e H u e (sb~nox).
~ O B T O P U T6--8
~
pas. H ~ K ~ O HHHa sRa nC
, H~e GIflHTbCR H a IIRTKU.
Ynpaxnenue 13. llpucec~b,H o r u B M e c r e , p y ~ uK a c a m T c n nona
OKOnO K o n e ~ e f i ; H e OTpbIBaR PyK, nOAHHTb T a 3 , B b I n p R M U T b HOrH
( B ~ o x ) OnYCTUTb
,
( B ~ I ~ o x ~) .O B T O P W T8-10
~
pas.
YnpQ3ClieHUC 14. Xonb6a H a MeCTe C 3 H e p r U s H b I M U ABUXeHUIIMU

asa an

-PYK (45-40

c).

Ytlpa~~eHU
15.? CTOR,nllTKA BMeCTe, HOCKU B P 0 3 b , PyKU H a ITORce, rny6o~oemlxame c a K u e e a o M H a sbaox. J ~ O B T O P U T ~3 4 pasa.
rm~acnocaNISInesymeu H lomomeii.
Y n p a 2 x ~ e ~ uI .e npo6ex~a,T a H u e s a n b m r e maru - mar ranona,
IlOJTbKU, Ma3VDKU (1-1.5
MUH).
~n~ax~eH
2.' u
rnytio~oe
e
k a m e c ~ K W H T O MH a Bb1nox, ~ O B T O p u ~ b3 - 4 pasa.
Y n p a x ~ e ~ u3.e CTOR,H o r u H a r u u p u H e n n e y , pyrca B ~ I T R H Y T ~ I
B H U ~ ,n a n o H b omoiS p y r t u (neeoii) H a K n a n b l e a e T c r r H a npyrym (npa~ y m ) .M a x o ~ne~oiip y ~ (u~ s e p x- asa an - B H U ~- ~ n e p e onu~)
C b I B a f l C R K p P A 0 COnpUKOCHOBeHUR C n p a B 0 f i . TO Xe nOBTOpReTCR
n p a B 0 f i p y i t o f i . ~ O B T O P U T6~ 8 pas.
Ynpmc~enue4. CTOR,nrrmu miewe, HOCKA BPOJL. M a x o B b ~ e
n s u x e H u n HOT u p y ~ :H o r y asa ah. p y ~ uB B e p x , p y ~ uB n e p e n hm3 - H a a n , H o r y enepen. I I O B T O ~ U T ~8-10 pa3 ~ a m o f~oroii.
i
Y n p a x ~ e ~ 5.
u eCecrb H a KOBPUK, p y ~ uH a no~ce,H O ~ Hc o r y b 1
B KOJIeHRX: nOBePHJ'BUIUCb
BneBO, KOneHRMU KOCHYTbCR Ilona, BbITR'Hj'Tb HOTU. B ~ P H Y B I I ~ U
B CUCXOAHOe
~
n O n O X e H u e , BbITIIHyTb A COr H y T b HOrU B KOneHRX. n p 0 ~ e n a T T
b O Xe B nPYrJ'I0 CTOPOHY. ~ O B T O p u ~ b6-8 pas. B~asaney n p a x A e m e MOXHO A e n a T b co CBO~OAFIO
O I I m e H H b l M U PyIcaMU.

Y n p m ~ e ~ 6.
u eCTOR,H o r n B ~ O S PYKA
~ ,
nepen r p y a m : nerrcum
PblBKOBblMU ABUXeHHXMH (IIPYXUHRLUUMU) T P U pa323 pa3BeCTU JTOKTU
B CTOPOHb1, 3 a T e M , ~ O B e P H Y B U I H C bB CTOPOHY, pa3B€ZTU PyrtU B CTOPOHbI (BAOX), BePHJ'TbCH
B n e p B O H a Y a J l b H O e n O n O X e m e (Bb1.40~). TO
Xe B A p y r y W CTOPOHY. ~ O B T O P H T6~ 8 pa3.
Y n p a x ~ e n u e 7 . MMUT~UURnpbrma B ~ o n y . llonynpucecra,
PyicU OTBeCTU H a s a n ; PbIBKOM BbInPRMUTbCR, nOnH5ITb P y K U BBepX,
JlpOrHyTbC%, BePHYTbCR R n e p B O H a 9 a J l b H O e n O n O X e H U e . ~ O B T O P W T ~

Ynpaxnenue 9. CTOR,H O ~ UH a wupwae nnes, p y r t u p a s ~ e c ~ u
B CTOpOHbr, H a YpOBHe KneY, n n a B H b l e n B U I e H U a ( K ~ KB3MaXU Kpbln b e ~ C) H a n p a X e R u e M B M e Y e B O M , JIOKTeBOM, JlYYe3anRCTHOM CyCTasax u nanbuax. ~ O B T O P R T16-20
~
pas.
" ~ P ~ H ~ H10.
W n p b l I ~ UCO C K ~ K ~ J I K( 4
O5
~4
~ 0 c).
npaneHue 11. nexa H a cmae, p y ~ uH a x a B o T e : nenaa B n o x ,
RTb CTeHK)' XHBOTa, OnyCKaH I U B O T , KaK 6b1 BTHlTiBaR eTO
. ,,,~ao, n e n a T b B b i n o x . ~ O B T O P H T3~ 4 pasa.
Ynprwtc~eHue 12. n e I a H a ClTHHe, n O n H R T b HOrU H a BbICOTy
W H U ( B ~ I O X ) , OtIyCTUTb l U I a B H 0 H O m ( B ~ o x ) . ~ O B T O P H T6~ 8

PasYnpaxnenue 13. nexa

H a cnuae, uoru B CTOPOH~I, p y ~ uB A O n b
m o B A l I & 3 , n O B e p H y r b T y n O B U a e BneBO ( B ~ I ~ ~ o BepHyTbCll
x),
B nepB0~ a y a r r b n o en o n o x e H u e ( B ~ o x )TO
. xe nponenan B npyry~oCTOPOHY.
~ O B T O P U T 6-8
~
pas.
Ynvaxnenue 14. X o a 6 a una n p b n r t r c u H a M e c r e (60 ~ ~ ~ I X K O B )
c noc~enymuIefixonh60fi (1 -1,5 MUH).
Y n p a x ~ e n u e15. CTOH,pyru o n y u l e H b 1 , H o r n B M e c r e . hy6oroe
m a m e C aKUeHTOM H a BbInOX. ~ O B T O P U T3~ 4 pa3a.
Ynpameme pnn po@~nalcrmmm neverma T ~ O C T A .npexne YeM
A e n a T b 3TU y n p a X H e l i H I I , ~ e 0 6 x o n m onOCOBeTOBaTbCR C BPaYOM.
Y n p m n e ~ u Ie. nexa H a cmae, p p u n o n o x u T b H a XUBOT. Aenaa
BnOX, n O m H T b CTeHKY XUBOTa, OIIJ'CKaR ( B T R ~ ~ ~ RB )e n, a T b n p 0 A O n X t ~ ~ e n b ~ bnna~Hb16
lfi
BbInOX. ~ O B T O P U T3~ 4 pa3a.
Y n p a x n e ~ u e2. nexa na cnase, pym H a nonce. B ~ e c r eC - B ~ I A O -'
XOM n n a B H o cec-rb,nenarr B ~ O X nepeii~u
,
B nonoxeme nexa. ~ O B T O -

p a ~ b6 8 - 1 1 2 pas.
" Y n p a n e n u e 3. Cann, ~ o r uB ~ I T R H Y T ~ Ip, y ~ uH a

noRce.

P ~ ~ B o ~

PyKU B CTOpOHbl, npOrHYTbCR H a s a n , H a r ~ 6 a R ~Bbn e p e A , p p a M n
LIOCTaTb A 0 HOCKOB (B~IAOX). ~ O B T O P A T6~ 8 pas.
Y n p m n e ~ u e4 . Xonb6a H a M e c T e , B ~ I C O K O n o n H m a n K o n e m
A 3HepTUYHO pas~axusarrpyrtaMU. Xonb6a n p O B O m T C R C sepewt o m ~ c r ry c K o p e m e M H s a ~ e n n e ~ u e~~p o
. nonmw~enb~oc~b

-

1-1,5-2
MFEI.
4 Y n p m n e ~ u e5. CTOX,
Horu
n 0 ~ H 5 l T b PyKR

BBepX,

H a w a p u H e n n e y , p y ~ uonymerrbr.
nOJXHIlTbCR H a HOCKM
BDOX, MaXOM
an, c n e n a T b npucenarrue - B ~ I A O X . no-

onycrun p p u us- as
B T O P U T ~6-8-1
2 pas.
/ Ynpaxwenue 6. CTOR,H O ~ UH a

-

L u u p u H e n n e y , p y ~ uo n y r r l e a b l .
~ O A H M M ~pR
y r t U B CTOpOHbl
BBepX, n p O r H y T b C R - BnOX, H a r R y r b C R B n e p e n , CTpeMRCb p y K a M U AOCTaTb A 0 Ilona,Bbmox.
C~SO B T O P U T6-8
~
pa3.
Y n p a x ~ e n u e7 . C u n ~H a cryne, n o a H R n c o m y m l e B K o n e H x x
HOrU - BbIAOX, BMeCTe C BnOXOM n n a B H 0 OnYCTMTb HOTH. ~ O B T O -

12-16 pas.
Y n p a x ~ e ~8.
u CTOR,
e
H o r n BMeCTe, p y K U OllyWeHbl. H ~ K ~ O A ~ T ~
snepen u, H e cru6arr ~ o n e ~ e iAio, c r a T b n a n o H m u no nona (B~IAOX),
BbInpRMATbCH ( B ~ o x ) . ~ O B T O P A T 68-8
~
pas. H ~ ~ H Y B WMCO~I H, O
A e n a T b &OtIOnHHTeJfbHble (2-3)
KaYlUIbHble n B U X e H H R H a BbIAOXe.
p u ~ b6-8

-

pas.

-

H a cnune, nom~Tdnoru
sbmox, nnamo
n o B T 0 p E T b 6-8-1
2 pa3.
Y n p a x n e ~ u e9. C u n ~H a cryne, noru sposb, p p u H a nonce.
P ~ ~ B OPJ'
RKH
Fi B CTOPOHbl, ~ O ~ b C BAOX,
H
nOBePHYBILrUCb BrieBO, H a r H y T b c R , n o m a B a % ne~ojippoSt HOCOK n p a ~ o iH
i o r u , - abmox,
TO Xe B ApJTyFO CTOPOHY. ~ O B T O P H T4~- 4 pa3 B K a X A y l O CTOPOHY.
Ynpaacne~ue10. CTOR,uoni ~posb,p y ~ uH a n o R c e . llpucec~b
C n O B O p 0 T O M B Q a B O , KaCaRCb P y K a M A n0na C I I P a B o f i CTOPOIib1,B ~ I A O X ,B m a T b B u c x o n H o e nonoxeme, TO
B npyryro croposy.
l l o ~ ~ o p 6-8
u ~ b pas B uaxnym CTOPOH~.
+ Y t l p a ~ ~ 11.
e ~ CTOR,
~ e IIRTKH BMeCTe, HOCKU BpO3b; HOnHFfMaH
PYKU B CTOpOHbI - BBepX, I I p O l T y T b C R
BAOX. O ~ C KPYKH,
~ R
IlOnHRTb HOTY, C T a p a R C b KOCHYTbCR em P y K U , BbmOX. ~ O B T O P U T ~
6-43 pa3 K a x n o k noroi.3.
Ynpcurc~e~ue
12. nexa H a cnuae. MMUT~UUII
esnbr H a B e n o c u n e n e .
Cnena~b 16-20 O ~ O P O T O B H o r a m B c p e n H e M T e M n e .
npOU3BOIIbHOe.
Y n p m c ~ e ~ u13.
e CTORH a K o n e H R x , nanonu y n u p a m T c R B non.
~ O A R U M ~PRy K y B CTOPOHJ', IlOBePHYTbCR - BHOX, B03BPaTUTbCR
B ucxomoe nonoxeme-2 B ~ I A O X ,TO x e B npyrym CTOPOHY. ~ O B T O p u ~ b6-8 pa3 B K a x n y m ~ ~ o p o ~ y .
Y n p a x ~ e ~ u14.
e J e x a H a cnuae, pyxu B s e p x . Cru6aa. noru.
O ~ X B ~ T
KOneHU
~ T ~ PyFcaMU, COrHYTb
RbZqOX, BePHYTbCR B .UCXOnH o e nonoxenue - B n o x . ~ O B T O P U T6~-8
pa3.
Y n p m ~ e n u e15. nepenasa, 6poca~ueu nosm M m a .
Ynpaxuen~eAnn r i c n p a r J n e m R o c a m I.
YnpU.?K~eHue1. B C T ~ TY ~ B ~ ~ T U K U ~ HIIJIOCKOCTU
O ~ ~
(CT~H~,
L U K ~ @ ) , KaCaRCb CTeHKU TISITKaMU, R T O m a M U , ~ O ~ ~ T O Y 06H O ~ ~
naCTbI-0. TO JTIpa3lcHeHUe W X H O HeOnHOKpaTHO ITOBTOPIlTb m R
roro, ~ T 0 6 b 1OMHUT HUT^ ouymemie n p a B u n a H o r o n o n o x e n u R T e n a .
Ynpcurcrle~ue2. CTORH a K o n e H R x , nonwxmb KMCTU p y H~ a non;
RbITIlrrYTb n e B y t O H O r y H a 3 a n - B B e p X (BAOX), BepHj'TaCR B UCXOJ(H0e
n o n o x e H u e (eb~nox),TO xe npyroii noroji. ~ O B T O ~ U6-8-12
T ~
pa3

UIRe; OTBOnR AOrY H a s a n , BblTRHYTb pyKA BBePX -BnOX, BepHYTbCSI
B ncxomoe n o n o x e H u e (BMAOX). I ~ O B T O
6-43
PU
pa3
T~
~ a x n o i~oroii.
i
YnptLW~eFlUe6. CTOR,H O W B p 0 3 b , PYKU F3BepX. H ~ K ~ O H ~ T
mepen, c paccna6neme~onyc-run p y ~ uu H a r H y T b c r r - B ~ I A O X ,
s e p H y T b C R B ncxomoe n o n o x e H u e - B n o x . .
YnptLW~ellUe 7. CTORU OllUpaRCb PYKaMU 0 CTOn. ~ O ~ H R T
R o T y H a 3 U - B B e p X , IIPOrHYTbCR - BAOX, BePHYTbCR B UCXOHHOe
nonoxenue
abrnox, TO x e npyroii ~oroii.~ O B T O P U T 6~ - 8 pa3
~ a ~ oH Oi Mi ) ~ ~ .
YnptLWne~ue8. nexa H a nony H a x u B o T e , p y ~ uK nne9a.M.
no]nlRTb
TJ'llOBme
B B e p X - H a 3 a n - W O X , BePHYTbCR B UCXOAHOe
n O n O X e H U e - BbInOX. ~ O B T O P U T6~- 8 pas.
ynpa.Wwnue 9. CTOHy CTeHbl, HOrU BMeCTe, P ) X U H a 3 a T b I n K e .
nporayncn ( B ~ o x ) , B e p n y n c H B u c x o n H o e nonoxeme (B~IAOX).
~ O B T O P U T6--8
~
pas. npora6ancb, H e BbInKYUBaTb XUBOT.
Ynpaxnenue 10. nexa H a cnme, K o n e n u C O ~ H Y T crynnu
~,
ympaWTCR B non, p y ~ uyrmpam-rcn B non H a y p o B H e ronosbr. Pa3ni6a~
pYKH A H O n i , IlOnHRTb T Y n O B U U e - BAOX, B e P H Y T b C l B UCXOAHOe
n o n o x m e - BbInOX (MOCTUK). ~ O B T O P U T6-43
~
pas.
Ynpaxnenue 11. npucemb, nanonu ynupamrca B non, P ~ I B K O M
B~I~POCHT
ROI-U
~
~ a 3 a n ,B e p H y T b c R B n p e x H e e nonoxenue. ~ O B T O -

~ a m o i noroii.
i
YnpUX~eHue3. CTOR,R O I I BMeCTe. ~ U M H ~ C T U ¶ ~ C K Y I OITaJIxy
n e p X a T b rOPU30HTZUIbHO nept?A co6oii; OTBeCTU H o l y H a 3 a A , n O n H R T b
naJIKy H a A ~ O ~ O B On p~O,r H y T b C R ( B ~ o x ) ,BePHYTbCR B UCXOAHOe
I I O n O X e H H e ( B ~ U O X ) , T O Xe, OTBeAH WJT'W H O Y . ~ O B T O P H T 6--8
~
pa3 ~axnoiinoroii.
Y n p a x ~ e ~ u4 .e CTOR,H O ~ UH a urupme nneq, p y ~ uR n n e v a M ;
~aru6ancb,B b I T R V b PYKU B CTOPOHY ( B ~ U O X ) , BePHYTbCR B HCXOAH o e n o n o x e H u e (~nox).n o ~ ~ o p 6-8
n n pas.
YtZp~HeHue5. CTOR,nRTKU BMeCTe, HOCKU BPO3b, P y K U H a

K ~ X A O
H O
~ ~ O ~ .

Ynpu.ne~~enue
8. J e x a

OWCTUTb

- BnOX.

xe

-

'

-

A~IX~HU~

-

p u ~ b6-812 pas.
-.
Ynpaxnenue 12. CTOR,HOrU BMeCTe, HaKnOHUTbCR, PYKU C B O ~ O A HO O ~ e H b newn
l
co6ofi. CO~HYB
PYKH B JIOKTRX, OTBeCTU M e Y U
H a 3 U , npOrHJ'TbCH - BnOX, BepHyTbCR B FfCX0.4HOe nOJTOXeHUe B W O X . ~ O B T O P U T &8
~
pas.
YnptLWlle~ue13. CTOR,HRTKU BMeCTe, HOCKU B P 0 3 b , PJXU K Meqau. Onrra~nnsH o r y H a 3 a n H a FIOCOK, B ~ I T ~ YPYKU
T ~ seepx, npol T y T b C R - BnOX, BePHyTbCR B FiCXOAHOe n 0 n O X e H U e - BbInOX, TO
Xe, O ~ B J I R RA p y r y i O H O r y . ~ O B T O P U T6-8
~
pa3 K ~ X I I HOO~~ ~O G .
YnpU3CHeftUe 14. CTOR,HOrU BMeCTe, PJ'KH O n y 4 e H b I . O T B O ~ R
H O W H a 3 u , n O m T b PYKU BBePX - BEOX, BepHyTbCR B UCXOnHOe
n O n O X e H H e - BbInOX, T O Xe n p y ~ 0 f i~ 0 r 0 i i .~ O B T O ~ U6-8
T ~ pa3

YnptLW~eHlle15. CTOR,H O ~ UBPO3b, PYKU H a IlORCe; HaKnOHUTbCR
B m j X A , p a 3 B O n R PyKU B CTOPOHb1,BbIHOX, BePHYTbCR B HCXOAHOe
nonoxenue - BAOX. ~ O B T O ~ A6T4
~3
pas.
Y n p u x ~ e ~ u16.
e CTOR,H o r u ~ p o 3 b(onnpa~~cb
p p a M u ua c T o n ,
~ a 6 y p e C~ K, ~ M ~ ~ ~non),
K Y , C O r H y r b p y K U B nOKTRX ( B ~ ~ o x B) b, m p n M H T b (BAOX). ~ ~ O B T O P U 8T ~ 12 pas.
Y ~ ~ U ~ K 17.
WH
CTOR
U ~H a KOneHRX, CeCTb H a IIRTKA, PYKU, BbI-TRw m r e snepen, y m p a m T c R B non. M M U T ~ U U Rnonne3a~unnon 3a6op.
Y n p u x r ~ i i u e18. nexa H a xuaore, p y ~ ucorrryrbr B n o r t m x nepen
V y n b I O . Pasm6an nOKTA, BbIrHYTbCR ( B ~ o x ) BePHYTbCR
,
B UCXOnHOe
nOJlOXeAII-e (B~IAOX). ~ O B T O P U T6-8
~
pas.
79

Ynpamem Qnn nne9eMor-o nonca (ymarmre, onyweme nneqn).
Y n p m e ~ u e6. B ~ I T R Hp~yT~~usnepen. I l o n ~ x ~KHCTU
b
py~
HenpaB~nbHoenonoxeme rena npu c m e m osew 6b1c~p0~b13b1BBepX, ROTOM J&TTb aM C B O ~ O ~ HYnaCTb
O
BHU3. ~ O B T O P U T20
~ pas.
BaeT qyBCTB0 YCTtUOClX, a KHOrm U 6 o n ~B MeqaX. TO COCTORHUe
Y n p a x i i e ~ u e7. Pyr&r orrymem Bnonb Tynosma. lXoru;-~~~~aa
ux
H3BeCTHO BCeM, KT0 C B R m C ~FiJIRqefipa60~0fi. nptr p a 6 o ~ e3a
B CTOPOH~I,
W a T b ~om006pa3~b1e
ABFTXCHUR, KaK 6b1 npOTWlKliBaR
cTonoM m e w .iacro crop6nem, ronosa onymeaa. OT ~ T O ~oveHb
O
----u
~ ~ 0 3 Ilpoaonxca~b
~ .
no nomnemirr ycranocm.
PY" C K B O ~
crpanam m e h r e ~OSBOHKU, O C ~ ~ ~ H XpxtuegaEI
H O
npomamca Memy n p a m ~ u 8.
e C X I T ~KyJIaKU U TIOAHRTb PYKU B CTOPOHbI, BBepX
ny HUMU. ~ o ~ T o M JBPeMR
'
OT BjXMeHU ~ e o 6 x o m BbIPOBHRTb
~o
TenO,
nepen nepen co6oii npnMepHo no Y ~ O B H Rrpyn~oi3Knemu, HanpROTKnOAEITbCH Ha3aA, ~ ~ 0 6 OTIyCTUTb
0 ~ 0 rOJfOBy U nneWi, rsry6oro
MyCIcyJTbI PyR, 3aTeM piiccna6n~~.
ORT TOP AT^ 5 4 pas.
AbIwaTb. n o n a ~ oTame noBpaurarb rono~ofi R nneqaMu unu
y n p m ~ e i i u e9. C x a ~ Kynauw,
b
B ~ I T R H ~pTy~u ~
Bnepen Ha ypoBue
BqaTb U XOPOLUeAbKO nOT-R.
K I I O B C ~ A H ~ B H O~~~ - M U H Y T H O ~ ~ m.
n 0 ~ 0 p a s ~ s a TKHCTH
b
B m b , BHH3, HapyXY, CKpy¶3BaHB 3arumacruue none3~o~ o 6 a s u nHecKomrco y n p a x ~ e ~ aAi i~ Xnneq,
mmb%XTar, sT06a1 )TIPaXHHTb ~ H U ~ I ' I CR~TpUUenCbI.
I
~ O T O MOny3TO Cpa3y OTpa3KTCff Ha CaMOTJ'BCTBKH.YlTpaXCHeIiuR MOVT 6b1~b
CrUTb PYKU. ~ O B T O P H THeCKOnbKO
~
pas.
cnenyIorrZAe.
YnplZXC~eHue10. CTOX,HOIX BMeCTe. B ~ I T X H
PY~K
'U
T B~CTOPOHbl,
Y n p l u r c ~ e ~ uI .e CTOX,H O H~a -me
merl, p y ~ uo n y m ~ b .
&TI,
Kynam a cru6ara n o m , HanpRraR 6~Uencbl.~ O B T O P U T ~
Bbrrx~yrbpyau snepen, cnenara xnonor. 3 a ~ Be ~~I T ~ YpTy~~ a
+6 p a i
H a 3 a A , n0mRTb UX UaK MOXHO BbKIIe U OnRTb CJIenaTb KnOlTOK.
Y n p a x n e ~ u e11. P a s m a ~ J I R p y ~ :omofi p y ~ o knonepmaTb
Y n p a x ~ e ~ u2.e CTOR,H O H~a m p m e nsres, p y ~ aO~YCTUTL
~pyqm
B san~c~b
u e~ H ~ P T U Z I H ~OO T ~ I I C T AY
. npax~e~u
ynysmae'r
e
Bnonb Tena. Pexo n o m b mesu aaK MOXCEO sbrure, O T K ~ O A U T ~
n n p q n m uposu.
~ a 3 ao~n,y m ~ b .
Y n p a x ~ m unnn IQYAAMX wm.
Y n p u x ~ e ~ u3.e CTOH,HOW Ha urupme Meq. PyKw pmaecru
Ynpmlreffue I. CeCTb Ha TBepAb18 CTYJl, BbInPaMHTbCR, P p
B CTOPOHLI, c o r n B JIOKTRX, nanbuam o 6 x ~ a ~ Hemor0
un
noww m y ~ bB nonstx. J~OKTFInomn-rb no ~ P O B H Xm e s u nonoxaTb Ha
xee'nneq. KOPOTT(TIMA
m u x e m m n0rnm-b H OITYCTUT~norm.
HElX 60nbme KHMlTl O ~ U H ~ K O BT5IXeCTI.I.
O~~
~ o J T o B ~nOWRTb BBepX.
h e wn o m a n~emn!
OTBeCTU ITOKTU KaK MOXCHO AaJlbLne Ha3U, HOTOM BePHyT'b FIX B UCY n p a c ~ e ~ u4.
e C ~ a nn p s ~ o , Horrt Ha m p m e nnes,
xomoe nonoxerrue. Cnenu~b3a TeM, -06b1 ~m
He ynqu.
pymi o n y c ~ u n B A O ~ rena. Cnenam rcpyrosble m m e m x
Y n p m e ~ u 2.
e Pa3secru pyrcu B cropom, nanoHfiMu Bsepx. Ha
n n e s m : CHasana Bnepen, UOTOM Haan, a H ~ O ~ O Asnxemrr
~OT.
m o ~ nuo n o m b m e omHaKosbre TirxcenbIe m u . Aenan q y r o HanomHam-r au@py8.
BbIe nBuXeHFtR ppahfU: CHaWLrIa ~ a 3 (~pynir
a ~ ~e6onbmue,BCe 6onbBce y n p a m e m nogT0pm-b 5-10 pas. M ~ o m ye n p m e m f i r c ~ i ~
me a G o m e ) , noToM snepen.
mea u rpyn~bnr~bmrlrnoneswr a mrr nneq.
Y n p a x ~ e ~ u3.e C o r ~ y ~p b p B norTm n a n o m m Bsepx. Ha
Y I J ~ ~ x H ~,!&JIR
R ~ PYX.
~ # YI-rpmeHUR Mom0 BbInOJIHHTb CTOH
nanOHRX OnRTb KHTUM. ~ O H ~ M H OnOAHMMaTb
~ Y
PJ'KH.
u am.
Y n p m ~ e ~ 4u. eHanpmceaue u paccna6neme MycKynoB rpymofi
Y n p a m x e ~ u eI . Kpemo m a n nanom B RynaK. C x m ~ e e ,cue
memu. M M U T ~ ~ ~R u m e ~ uK i~i ,Knprr ynpaxHemnx s a Komuax.
cmaHee. Pe3~opa3xa~b,nponenan TO yrrpameme no 5 pa3 ~ r r x
n o ~ r r r npym HW rono~ojiu c x a n K Y J I ~ JcCcunofi
U,
T R H FTX
~ ~
~amaoiipyrtu.
BHH3, EarrpRraH MYCKYJIbl ~ym0fiKneTKW, 3aTeM paccna6nrr~UX,
~ n ~ i i k ~ 2.e C
~ nu oe m n nanom, m m u Ha BblcoTe rmeq. C noaorna p y onymarcrr
~ ~
no rpymofi KneTuu. 30
ynpaxHeme BbInon6 0 n b m ITaJIbUeBPa3ABBHyTb PYKU U 0.4HOBPeMeHHO IIPUHRTb CTOR (IIOBTOPHT~
4 pa3a).
nOlIHRTb norm. YIIpaKHeEEfe nOBTOPHTb HeCKOJtbKO pas. ~ O T P R C T ~ ~
Y ~ ~ M H5 .~CTOR,
H u HOITI
~ BMeCTe. CJToXGfTb Ranom BMeCTe
PyRaMU lf IIOBTOpUTb, JTIptUIERFtXe CHOBa.
mpen rpymofi K ~ ~ T K OMeJJJIeHHO,
~ ,
C YCUJIUeM, HaXUMaTb npaB0fi
Y n p a x ~ e ~ 3.
u eC n e r ~ acuenua narrbmr p y ~ nenaTb
,
BpwaTeJIbp p 0 a Ha n e B F CIlpaBa U ~ T ~ O T H B O ~ ~ # C3TOMY
TBOB
Hammy
~T~
m e m m e m R 6omn-uam.
cnesa, Harrpnrm M Y C K Y ~ Irpymofi memu, 3 a ~ HaxmaTb
e ~
Ha
Ynpcurc~e~ue
4. Ynupa~cbppaMn B crew, cmbao aaxam ka
npaByIo p p y (nos~opura4 pasa).
Hee. TO ynpameme none380 u r n nneq.
~
Y n p a x ~ e ~ u6.e P ~ K BH TOM x e nonomemu, T O ~ K On m b m ~
Y n p a x ~ e ~ u5.e Pmsenrr pyrtu B cropowr, KACTRMM cnenan
cuenneabl. J l e ~ a nnanoab 06parge~aBsepx, rrpasarr - ~ m 3C. cmofi
AsmeHAe mepen, noToM ~a3a.n.10 pa3 B TOM u B npy~-OMHafIa)lCUMaTbl~paB0fiP Y K O ~H~a neBj'I0, KOTOpan YPaBHOBeIIIUBaeT 3TO
npaBnem.
AaBneHue. H a n p m e ~ u eIlpaBofi PyKH ~ ~ O T U B O ~ ~ ~COnpOTUB~ C T B ~ ~

T

n e m n e ~ o i ip y r t u .

Chaqana B

npasyro

CTOPOHY,

s a ~ Be nesym
~

(~OBTOPNT~
4 pX3a).

I

Y n p m i e x u e 7. CTOR,m a n V n a m A n p m a n m ~ p y Kr ~ p y r y
nepen rpyn~oiimmoii, n o m B cropow. T R H YKTy~
n a m i B mopom, KaK 6 b a npeononesw w r r p o m e m e , H a n p m a R M ~ C K ~ J T LrpynI
~ o i Ki ~ ~ T K Rn, o K a n o K m H e wii~yrcnmam, n o T o M ~ b ~ r n q bpacr
cna6urb H Bepq-rb PYKI] B H C X O A F I ~nonoxeaue ( n o ~ ~ o p 4n pasa).
~a
YfZpa31~~eH~e
8. CTOR,B M T R H m p)%U nepen co6oii CO CXaTbIMU
K y n a r a M s , 0 6 p a r u e ~ m . 1 ~snyrpb.
~
Y n e p m ~ a nm I-IPRM~IMU, M e n n e H n o , K a r 6b1 n p e o n o n e B a n conpomsneeae, pamxrusan s croPOHb1, PaCKPblBaR PYKU KaK MOXHO U l U p e U B TO Xe BpeMR HaKnOHRRCb HX3an.

I

Y

Y n p m x e x u e 9. C ~ o n ,B ~ J T ~ pym
~ I , snepen co crwra-mm
pa3 O ~ ~ ~ I ~ H H BAU3,
~ I M RaK
M 6b1 A e p X a
Mememo I l O m a T b P P H H I D T O ~ O B O ~ ~ ,
npeononesarr conpomneme, ynepmsarr ux n p n ~ b ~ m~ O
. ~ H R T L
KaK MOXHO same s cnema a a 3 u 3a ronosy. Paccna6uncn (noB T O P U T ~4 pasa).
rJ
Y n p m x e n u e 10. J e s b H a cmrrry, B M T ~ ~p B
p u Bnonb Tena.
~ O B T O ~ 6-8
& ~ pas.
B ~ o x R ~ BbrFIYTb
T~,
,C
nOARRB TOJmKO V Y m KJIeTKy ( r 0 n 0 B a
Y n p m x e x u e 7 . CTOR,H O ~ UH a u n i p u H e nnes, p y ~ uC o r H y m
u 6enpa H e nonmu n o n m a w n ) , s a ~ Beb I n~o x l r y T b u 0nycTAI.a ee.
B JIOKTRX H a YPOBHe I'pynH, llaJlblI.bl C X a T b l R KynaKR. K y n a ~ k CnOKeHbl
i
~ o B T o ~ UH€XKOnbKO
T ~
pas.
BMeCTe, JIOKTU - B CTOPOHbI. P a 3 ~ 0 i X U T bKyJIaKH B CTOpOHbl, KaK 6 b 1
Y n p m x e n u e 11. Croa, ITPRMO nepen co6oii nepxam n s y M n
'npeononesaa c o n p o m B n e s u e , B TO x e BpeMR noaopasmas T y n o s u r u e
naAOHRMU TOnCTyIO KHHTy. n 0 ~ n A ~ a U
T OnyCKaTb
b
PyrtA. C ~ G ~ T ~ C R
OT T a m B n p a B O , H e OTpbIBaR CTyIIHU OT Ilona. n o ~ e p ~ y T b c 0
5 36 p a ~ ~ 0
~emsn!l - I o ~ ~ o p u10-1
n 5 pas.
U DOBTOpUTb YITpLiXReHUe BneBO ( H ~ C K O J I ~ K
pa3
O )WR K U ~ OcT'o~oI%I).
~
Y n p r u r c ~ e ~ u12.
e C ~ o a ,nononanorru Ha s e p x m m g a c T b
Ynpmwewue
8.
CTOR,
R o r u H a m p u H e nnes, pyrcu B ~ I T R H Y B
rpymoii KJI~TKA, JIOKTH. omecm snepen - sbrnox. M e w e m r i i
BnOJIb Tens. H ~ K ~ O R E BHH3,
~ T ~ CKOCHJ'
R BIUUCb Ilona npa60fi pJ'K0fi
BAOX, H ~ C M O T ~~a
R n p o ~ m o ~ e i i nano~e8,
~ ~ ~ u e ~ e m a m r q u xrpyn~oii
y
HOCKa l l p a B 0 f i H O m . MOXHOC T P I ~ ~I lTp a~B O e KOneHO BO BpeMR
KJIeTKe I I O m T b C R . ~ O B T O P R T ~
5 pa3.
HaKnOHa BnpaBO, a J'IeBaR p y r t a A O n X H a n p U 3TOM IIOAHAMaTbCII
Y n p a x ~ e n u e13. Cum, corrryrare B norc-rxx p y ~ un o m n I nan
BB~DX.
n o ~ ~ o ynpaxneme
~ u ~ b
B n e B p CTOPOHY ( 3 4 pasa).
rono~oiinanom K nanom. CO wii c~noiim a n nanom (npu
k
n
p
a
x
~
e
~
h
m
a
i
6pmmoro
npecca.
HaAaBJIHBaITHFi AOnzRHa nO)lJUihfaTbCH vynb). ~ O B T O ~ R3 T ~4 pX3a.
Y n p m w e n u e I . Jlesb H a c n u A y , B ~ I T I I H ~pBy K n ~ a s a3a~ ronosy.
,
Y n p m x e x u e 14. nesb H a XUBOT, n a A o n R m p y H~a y p o B H e rpym
H
o
r
a
~
u
3 a X a T b ua~oti-~u6ynb
M U I ~ H ~ K
llPe&MeT:
U ~
TOHKYIO KHUXy n e p e T b c R B non. l l o m ~ ~ b c H
r ra p y K a x , T e n o BbrTRnyToe, n p n M o e ,
KY UJlU MRY, n O W T b n p R M b l e ROTH IIOA JTJIOM K Ten).'
Aenalb
OllMpaTbCR TOnbKO H a PYKH A llaJIld.bI HOr. ~ O B T O P U Tj
~d pas.
H O r a M n K p F H : c H a s a n a ~ a n e ~ b ~ IIOTOM
b
k
,
B e 6onbme U 6omme,
Y n p m ~ u 15.
e Cecrb B -0,
p w a M u ynepmbcn B p p u
n 0 K a HOrU Ire KoCHYTbCR nona.
H ~ O ~ O ~O HaYUHaTb
T
C 60nbu1ux
Kp€XJIa H IIOAHRTb TCJIO. Ten0 J(OJl.XH0 6 b 1 ~ bUpXMblM, HOrU
K p y r O B U KOHgaTb MUleHbKUMU. ~ O B T O P U T6-43
~
pa3.
B ~ I T R H ~snepen.
I
Ilonemo n e n a r b TO ynpaxmemue H a napanY ? Z ~ @ K H2.~ H
CTOR
U ~TIpflMO, H a BbInOXe HalTpRYb U paccna6u~b
nenbmrx 6pycbax.
MYCKYnbI XCUBOTa HeCKOnbKO pas. ~ O B T O ~ U T
JUIR
~ , KOHTPOSISI n O n 0 Ynpaxmem~mR' ~arrmr.
m T b TIaJIbL[bI PJ'K H a XUBOT.
Y n p m n e w u e 1. C ~ o aH a KoneHrrx, n a n o n m ynepmbcn B non.
Y n p w w e u u e 3. nesb H a cnmy c s a n o m e m m sa r o n o B y pyn p a ~ o fpi y ~ o i oi 6 x a a m b c uapyx~ofiCTOPOHM IWKOJIOTRY npa~oii
K a m . Cec~b,npHT5flXBaR KODeHH BBepX K non60pon~yU OnyCKaR
H O ~ U u ~ ~ U T R H YKTo ~n e n o KaK MOXHO 6nuxe K ~ O A ~ O P O A ROT~.
p F U B n e p e n U BHU3 TbIJIbHbIMU CTOPOHBMU J I ~ A O HK ~n O
~ n~y . CHOM
BeCTU H O r y Ha3a.4, H e OTnyCKaR ee, A IXPOTHYTbCH B T U H U . ~ O B T O n e Y b , BbITflUBaX HOrU U IlOARFIMaR PYKU 38 rOnOBy. B b l n o n ~ n T b
PUT^ 3 4 pasa.
ynpaxaeme 6e3 nays. ~ O B T O P H T8-10
~
pas.
KynaKaMU, HO H a 3TOT
MeTaJIJlu9eCKJW IIaJlRy.

I

To x e nponenan u c ne~ofiHOM. l l o ~ ~ o p 3u ~ 4b pasa.
Y n p W K ~ e l i ~2.e CTOR, H O r u U pyrtU B CTOpOHbI. H ~ K ~ O H H T L C H
u fla-JIbaaMv o6eax PYK KOCHYTbCR IlWIbUeB JIeBOfi H O W . TO Xe
y n p a x c H e H s e B n p a B o . ~ I O B 3T
- 4O
pasa.
~UT~
Y ~ ~ ~ . Y C3.
HCTOR
~ H UH a~KOneHax, ~ ~ I C T PCeCTb
O
BITpaBO. B b m p f l m T b C f l U n e p ~ C e C T bBneBO. ~ s u x e ~ aor6rn e r s a m ~ c
OTBeAeHUeM
~
B ~ O T H B O n O n O m H y r oCTOPOHY. ~ O B T O P U T1&12
~
pas.
Ynpmwewue 4. C T O ~H,o r a H a l n u p u H e nnes, p y ~ Cl B O ~ O ~ H O
OlTyIUeHbI. ~ P ~ ~ C T ~ B r U
T 0T n~O,n H U M a e T e TRXeCTb n e B 0 f i pyoR
BBepX, K nonubrmue; o n y c K a n npasym p y y u nnero - npaeoii
n v K o 8 . L(OTKHO OLI(yuIaTbCH H a I l p R X e H u e MyCKYnOB B 06nac~uT a -

Y n p m n e ~ u e4 . M3 TO^ me H C X O A H O ~n 0 3 ~ w ucec-rb, O n y c K a R
pyzcu B nesym CTOPOHY, n o K a nanom H e mry~
H a non. H o r H
~ a nony
BbIITPRMneHbI, CHOBa ne%, p p U BbITRHYTbI 38 ~ o J I o B o ~ ~
.Cec'Tb,
.
OnyCKaR P y K H BHH3-BWaBO. J e Y b , 3 a T e M p a c C n a 6 ~ T b c R .~ O B T O ~ UHTe~
CKOnbKO pa3 BneBO U BITPaBO.
Y n p a x n e ~ u e5. c<rpe6n~)).
C e c ~ bH a KOBPUK, COVB
KO~~HH,
a P p U OnYCTUTb M e m y KOneH K JlOAbIXKaM. C X I T ~KynaKU, KaK
6 y n ~ oOHU ' n e p x a ~B e c n a . H a ~ n o m n c a
u B TO x e B p e M n
B b I n p R M U T b HOrU Ilepen co6oii. OTB~CTU
KynaKtr BBepX K ~ Y A H O ~ ~
KneTKe, H a n p R r a H MyCKyJIbl XUBOTa. B KOHue nBUXeHUR H a 3 a A TyJIOB W e AOJIXHO 6 b 1 ~ bHaKnOHeHO K n O n y n O A J T n O M n p U M e p H 0 B 30'.
B o 3 ~ p a r s a r r c bO ~ ~ ~ TB H
UCXOnHOe
O
nOnOXeHpfe, OnHOBpeMeHHO p a C 'cna6u~b~ y c ~ y n asr ,a ~ ((TRHYT~
e ~
secna))cnosa
npononxa~b
H e n p e p b I B H O , no OUyUreHUR n p U R ~ F I 0 f iYCTUIOCTU.
Y n p m ~ e ~ u6.e n e q b H a c n u q , p y ~ uB ~ I T R H ~ BTn~o n b T e n a .
~ O R T H H Y TKOJleHU
~
K XHBOTY, 3 a T e M BbITIPRMJIRTb HOrU BBepX n O A
IIpRMbIM j T J l 0 M K n O n y , 3 a T e M MeAJleHHO O n y C K a T b UX BHU3, YAepX U B I R BblnPRMneHHblMFi.
Y n p a x n e ~ u e7 . Jlexa H a c n u H e , p y ~ uH a Geapax, ~ o r Bu~ I T R H Y T ~ I .
n 0 n T R H Y T b TIpaBYH) IlOrY, COrHYB ee B KOneHe, BBepX K XUBOTy,
omasnsn n e B y m nexicawefi H a nony, s a ~ c ee c T~b n p m o 6e3 n o M o m
p p , BbITRTUBaR lTpaBYT0 H O r y B n e p e A U BBepX n 0 A JTnOM 45'; n e Y b ,
cru6arr H O r y H BbITRrHBaR CHOBa. ~ O B T ~ P BT OT Xe
~ C J I e ~ 0 f HOrU.
i
Y n p m n e ~ u8.
e J l e q b H a c n u H y . PyKn u ~ o r Bn~ I T R H ~ Tnanom
~I,
Ha
IlOJlJ'. C o r m HOTU, IIOATRHyTb 06a KOJIeHa BBepX K X U B O W . % T ~ M
CeCTb, BbITIlTUBaR H O l X B n e p e n - B B e p X n0n J T n O M 45', OTPbIBaR J I a n O R?i OT Ilona. J e Y b , cru6arr HOrU U IIOnTRrUBaR K O n e H a W O B a K XHBOTy.
Y ~ p ( l 3 K ~ e ~9.UTe
e Xe Ll(BAXeHUR, H a 3TOT pa3 BbIIIpRMJUR H o r n ,
omosperuemro pasecru AX B CTOPOHLI H a w p u ~ nner.
y
Ynpa.nc~enue10. Te x e n ~ u x e ~ u HO
n , c o e m m B p y ~ u3a meek
Ft C T a p a R C b COXpaHUTb paBH0BeCM.e.
Y n p m n e ~ u e11. nexa H a nony, p p u c o e A u H e H b I 3a meek, ~ o r u
B ~ I T R H ~ T ~CI .O ~ HHOW,
~ B I I O A T I I H ~ T ~06a K o n e H a B s e p x K m ~ o ~ y .
B b l n p R M F i T b HOrH n O A YrJlOM 45', pa3BeCTU FiX B CTOPOHbI, C O e m A U T b
UX CHOBa BMeCTe, 3 a T e M HOATRHYTb CHOBa K XUBOTY, BePHJWbCR
B U C X O A H ~ Ono3m.110. Tyno~umeH e o T p b r s a e T c R OT nona, H o r u non
W n O M 45'.

asa an

asa an.

M3M T~0 f i Xe A C X O A H O ~TIO3FiUUU
~
BbInOnHRTb
~ ~ ~ C E M H
14.~ H
K p y r o B o e nsuxeme 06emu H o r a M u meme, H a TOT pas cru6an
KOJI~HPI, n O A T r n H B a R UX BBePX K XUBOTY, OTBOAJI B CTOPOHY U BHM3,
s b r T R r U B a R HOTU. C H O Bn ~
O a T R H y T b KOJIeAU K XUBOTY, OTBOnR MX
B n p y r CTOPOHY,
~ ~ ~ B ~ ~ P I I M ~HROR~ Uu n p n m M a R ucxomym no3uuwro.
Y n p a x ~ e ~ u15.
e new, H a KOBPUK, onopa NIR H o r - non w K a @OM. P p u B ~ I T R H Y T ~~I a 3 a n 3a
, r o n o B y , nanom K s e p x y , H a nanoHRX
rpy3. ~ o ~ H PYKU
S T H
~a BbICOTY B 10 CM
BHOX, O n U C a T b
p y r t a M u nonyrcpyr no Genep, s a r e ~
Y P O H M T ~p y ~ u
- B ~ I A O X ~. O B T O p u ~ bTO A B u x e H r i e 4-55p a s . .
Y n p a w n e ~ u e16. nonynexa H a K o e p u K e , o n e p e r b c n H a npedM e s t ? . HOW BMeCTe, BbITXHJ'TbI.
~ P N ~ O A H R UX
T ~ H OTBeCTU KaK
MOXHO A U b L u e B n p a B O , 3 a T e M BneBO.
Ynpmnenue 17. Hcxonnoe nonoxeaue - nexa H a K o s p m e .
n 0 . 4 H S ~ b HOrH n O n T R M b I M J T n O M U OnUCbIBaTb KP)TU OTAeJTbHO
~amnoii~oroZi,clraqarra OT c e 6 f f , 3 a ~ Kece6e.
~
y n p m ~ e 18.
~ ~H3
e TIOnOXeHUIl neXa nOAH5lTb K O p n y C U n P U H R T b
CHflFIee nOJIOXeHUe. H a ~ n o ~ u ~ b
H cKOHqUKaMU
S
n U b u e B PyIc KOCW b C R KOHYUKOB ll&llbueB H a HOTIX. Tpyn~een O A H U M a T b KOpnyC,
eClTR HOrU C O ~ H y T b IB KOJIeRFIX, a PYKU 3 & l l O X e H L l 3 a r 0 n O B y . C T ~ ~ H U
HeJTb3H O T P b I B a T b OT Ilona.
Ynpmnenue 19. n e q b , T e n o n a n p f i x e n o . L I o m ~ ~b o r Hu a ~ b l c o ~y 10-15 CM H ~ An o n o M u n o o s e p e n H o C K p e c T u T b UX. non H o r a M u
H e 3 a e B a T b . ~ O B T O P U T6-8
~
pas.
Ynpaxnenue 20. neqb H a cnusy, n o n T R A y T b K XUBOTY corHy-rble
B KOneHRX H O m H ((n060nTaTb)) UMU.
~ J ' MTeX, K T 0 H e nPUBbIK P e r Y n R P H O 3aHMMaTbCR ~ U M H ~ C T U K O ~ ~ ,
y r r p a x H e m H 6pmm~oro
npecca m n R m - r c R c a m I M F i ~ p y n ~ b B
~ H
m ~. '4aJ'Ie H e C n e A y e T CJTUUIKOM nepeYTOMnRTbCH, U H a ¶ e MOXHO n O T e p H T b
p e p e m o c T a B c~oux
cunax u mename perynnpno ~ ~ H U M ~ T TAM~ C I I

-

-

-

~acmroii.
Yrrpaxaierru~nna 6enep.
Y n p a ~ ~I .e Cum
~ ~ He a

KOBpUKe, H O r U BbITRAyTb, p ) X H I'IOfftrRTb
T ~
H O r y KaK MOXHO , 4 U b W e
H a YpOBHe n n e q . ~ P O ~ B U H Y JIeByH)
B n e p e n , OrIFipaRCb H a Genpo, 3 a T e M V a B p R o r y . T ~ K U06pa30~
M
W H O ~ 0 6 p a T b d R A 0 KOHLta KOBpa. P ~ JIOIIXHbl
u
CJ'IyXHTb T O n b K O
AJIR PaBHOBeCUR, flBUXeHUSMU H e n O M O r a T b .
Ynpmnenue 2. nexa H a K o s p u K e , p p u B CTOPOH~I. C O ~ H Y T
H o r n U nOnTRHYTb KOneHU K XHBOTY. C U n b H b l ~ABHXeHHeM n 0 B e p H Y T ~~ a 3
c H a w n a ~rrpmo,s a ~ Ben e~B o . r o n o ~ a ,nnew u p y ~
K W n K O f I p U X a T b 1 K n O n y . ~ O B T O P U TJ'l~
TpaXHeHtre
3 4 pa3a.
Y ~ Z J J ~ L X H3.~ H
n eU
Y~
b H a CnHHy, COrHYTb KOJleHM A nOCTaBUTb
HorH Ha nOn.
IIOJIOXUTb n O n r O n O B y . B A O X F I ~ T
nOHHRTb
~,
Genpa, COKpalLlaR MYCKYnbI RTOnUu, BbIAOXHYTb A OnYCTUTbCR B UCxonnoe nonoxeme. ~ O B T O P U Ty~n p a x H e H u e 4 pasa.

~

Y n p m ~ e ~ 4.
u eB TOG xe n&asaw n o m n 6enpa a ~brrrrrry.rb
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'

Yrrpax~emn1-12

no 10.

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B o c H o B e n n a c T m e c K o r o M a c c a x a n e x a T p u T m q m I e , AOCTaTOSHO 3HePTU9HbIe U AOBOJIbHO CKnbHbIe (HO H e rpy6b1e) my6o~ne
H a m f m I c ~u6paqueiiu 6e3 H e e , H e c M e m a I o u z u e r ~ a ~ e iai H
, anpaBJIeHHbIe B r n y 6 b r ~ a ~ eui il-rpuxuMamLuUe
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HaKnaAblBaeTCR H a 3 H a q e H H a R BpaYOM MaCKa, KOTOPYW C H U M a m T Sepe3 30-40 MUH. ~ o c J I3TOTO
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~ p o n o m r w r b ~ o c creba H c a n n a m e c r t o r o M a c c i u K a - o r t o n o 1 5
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B e c b M a rny6o~oeneiic~sueH a r K a H u , y c u n u s a e T ~ p o ~ o 0 6 p a ~ e ~ f u e ,
y n y s m a e T n p u T o K a p ~ e p u a n b ~ oKPOBU
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u OTTOK B ~ H O ~ Hu OJ I ~k i~~ a b l .
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.
M a W U p y e T C R OT KOHSUKa K n e p e H 0 caue, s e K u H e M a c c u p y r o T c R . Kaxnoe H o B o e noutunbrsame n e n a e T c R
p ~ n con p~e n b r n y w M ; saxaa~br~ame
u cnasnusame KOXH n o n x H o
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5 npouenyp
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n e n a m T exenHeBHo, s a ~ e sepes
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e ~10-15
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(B T e s e r x u e 1,5-2
~ec).
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WOTepeTb ~ % - H ~ I M
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Kpuo~accax.Koxa nuua o6nanae~noab~rue~aoii
9yBcTsuTemHOCTbIo K C H e r y y r 0 n b H 0 G KUCnOTbI. ~ O B ~ ~ X H O C TI T
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nOKpaCHeHUR KOXU, T a K U o6qero X a p a K T e p a . O T M ~ Y ~ ~ TIIORBneCH
stre Y y a c r s a GOAPOCTU, o m y u e H u e C B e x e c T u , u c ~ e 3 a eyc~mocrb.
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i
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c e a H c b I ( I pa3 B 7-14
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aKTUBH0 A e f i C T B y e ~ H a C U b H b I e XeJle3bI. UeJB er0 - YANIeHFie
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.
no c x e M e npoaeccopa' llocnenosa xopowo o9uurae-r x u p t y o
K O X y (PMC. 4).
Ero HeJlb3R A e n a T b JIIonRM C ~ H O ~ H U Y K O B ~ IriMOUC T P b M U KOXAbIMU ~ ~ ~ O ~ ~ B ~ nuua
H H Ru Mnpu
H RPKO ~ b ~ p a x e m oai T
i o H u H KOXU
(no~epuynpyrocru), K o T o p a R ~crperae~crr'
u B M o n o n o M ~ospacre.
B o c M o B e M a c c a x a - nornaxueamuue u nouanbrsamlare nsuxeHUR, KOTOPbIe Bb1nOJlHRK)TCR KOHUaMU 60nbmoro U YKa3aTeJlbHOTO
n a n b u e B n p a ~ o ip
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ma3 no CnUHKe U ~ O K O B ~ IIlOBePXHOCTRM
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r y 6 b l BHU3 K mee; 5) OT o6nac~uYWHblX PaKOBUH BHU3 K H O C O T Y ~ H O ~ ~
c K n a n K e u non6opomy. Maccax n p o B o n n T c a H a c y x o ~
mue, npenB a p H T e n b H O O S U q e H H O M CnHPTOM. ~ H P H M
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H
l a % TeXHUKa HCnOnHeHHII. n p R J C ~ M ~ C T O I ~ T ~ ~M~aH
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c a x n y v ~ a mnaxe
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~~
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U MaCCUpyeTCR KOXa. Maccax IIpOU3BOflUTCR MenKUMU KpyrOBbIMU
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TOrO, n p U CaMOMaCCaXe HCBO3MOXHO
n o r n a x u B a t o r u u M u n B u x e H u m u no H a n p a s n e H u m KOXHHX n u ~ u i i .
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p a c c n a 6 n e ~ n 1 1 , KaK 3TO HMeeT M e c r o
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npu MaCCZlXe B KOCMeTRqeCKOM ~ a 6 u H e ~ I/i
e . BCe-TaKU CaMOMaCCaX
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* e c b M a n O n e 3 e K . U AOCTaTOsHO Z @ @ ~ K T U B ~ H ,
O C O ~ ~ H HBO C o s e T a m U
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c m ~ ~ a C T ~nUUa,
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K y p c a no 2-3
MUH B K o n u e neqekIuR. C e a ~ c
M a c c a x a 3 a ~ a m ~ e a e ~ c r r ~ T U n p O q e A y p b 1 H ~ O ~ X O A U M OIlPOBOAUTb
perynRPH0,
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u
a s a ~ e ~ M O X H O C T ~ nPFiMeHRTb er0 CaMOCTOSITeJIbHO U e X e n H e B H 0 , 6e3
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Y npOnOnXaeTCI1
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ii.
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He C n e W e T CaMOCTORTeJIbHO M a C c A p O B a T b m0, eCJTFi KMeIOTCR
B HeIleJIfO; H a KypC - 15-20
IIpOUeJQ'p.
P ~ K O M ~ H ~ IIpOBOAUTb
Y~TCR
p a c I l r f f p e m I e c o c y n b l mu runep~puxo3(pocr B o n o c H a mqe). OT2-3 K y p c a B ron. Anrr nesemn c~aperorueiiKOXU nonesso c o s e T a r b
cyl-CTBUe AOCTaTOqHO B d r p a X C e ~ ~ o IlOPJCOXHO-XUpOBOrO
r0
c n O R TaKK p u o M a c c a x c r u r u e H m e c K u M unu n n a c T u s e c K m M a c c a x e M . B T a K o M
xe u H o r n a A e n a e T C a M o M a c c a x H e x e n a T e n b H a r M . B n t o 6 0 ~cnyae,
c n y l r a e K p u o M a c c a m cnenye-r n p o u 3 ~ 0 m - r b nocne M a c c a x a m a memo
l'fpnCTylTUTb K HeMy, ~ O C O B @ T ~ ~C ~B p a q O M .
npewe
n p o x n a n H o r o KoMnpecca.
llpeme scero H ~ O ~ X O ~T ~s e M
p nO
o y c ~ o m pacnonoxemie
b
A HaFIpu neseuuu y~nnamuteiiKOXU m e n o c H e r a y r o n b ~ o kK U C ~ O T ~ I npasneme K O X H ~ I X nu~RZt~TO mmin H a u M e m w e r o pac-rmemn
&I1 KpUOMaCCaXa UCnOnb3yFoT T a K X e xnmtufi a 3 0 T . B a m b T
~ a -~
KOXU, IT0 KOTOPbIM nPOU3BOnIITCR B W KOCMeTK9eCKUe I l p O q e n y P b I
MnOHOM, HaMOTaHHblM H a A e P e B R H H P nanOWCy U CMOYeAHbIM
a r u r u e m e c ~ ~yxon
i i 3a ~oxefimua R U I ~ H . O m m e m T cnenyXUAKUM a 3 0 T O M , llpOU3BOAUTCB nOBePXHOCTHOe I l O r n a X U B a H U e
IomHe A a n p a s n e m n :
KOXU m u a u rueu no K O X H ~ I MJTUHUIIM, n p u q e M T a M n o H nepu1. B o6nacru n6a - OT c e p w w l n6a K BucrcaM, C O O T ~ H H O
omsec~unorpyxae-rcn B x u n ~ u i ia s o ~ ,~ a x o n ~ m i i cBn c n e r l u p o c ~ y~ o n o c6poseii, KaK 6b1 npononxan ux.
~ J T ~ H Ow
Ma p e . llornaxu~arrue~ ~ O U ~ B O A U Tnerrco,
CR
6e3 H a x u M o B
2. B o 6 n a m B e p x m B ~ K - - - - o T - - B H ~ ~ ~ R z I ~ ~ oyrna ma3a
U OCTaHOBOK. Kpuo~accax XUnKUM a 3 0 T O M n p O A O n X a e T C R OT
K HaPJOKHOMY.
30 c no 1-2 MUA (AO' n e r K o r o ~ O ~ O ~ O B ~ KOXU).
H R R
non~ne~ue
3. B o 6 n a m m x m BeK, ~ a o 6 o p oOT
~ , H a p y x H o r o yrna ma3a
HenpNRTHbIX 0WyLUeHUG B K O X e T a K X e IIBnSleTCII CUrHaJIOM K OKOK BHYTPeHFieMY.
H s a H u m npouenypbr. Kpuo~accax XUAKUM ~ ~ O T O M
~a3~asae~cn
4. B o 6 n a m rioca
OT neperrocmbl K omm my ~ o c no
a c
~
O ~ ~ I Y H qOe p e s n e H b u r n 2 pasa B H e n e n t o , H a ~ y p cn e s e H u n er0, OT CITUHKU HOCa BAA3 K ~ O K O B ~ IIIOBePXBOCTIIM.
M
OT 10 A 0 20 I I p O U e D y p B 3aBUCUMOCTU OT CKOPOCTU HaCTynneHUR
5. B o 6 n a m WeK
OT K p b I n b e B HOCa U OT c e p W H H 5 1 B ~ ~ X H &
n p u H e y M e n O M BbinOnHeHUU MOrJ'T B03HUKHYTb p a 3 n U Y ry6b1 K s e p x m sacrm y m ~ b r xp a K o B n H , OT y r n o ~p T a K ~ o s e m a ~
Hbre o c n o x H e H u n OT pe3~0ii K p a c H o r b r u wenymemn ~ o x nno
-IX
PaKOBUH.
no.rrBneHun ~ Y ~ ~ I P ~ Knysbrpeii
O B ,
R name py6rlo~.Ann n p a s u n b H o r o
6. B 06nac~uH U E H e k r y 6 b 1 u n o n 6 o p o n K a
OT AX cepe-I
n p u M e H e n u n K p u o M a c c a m a ~ e o 6 x o n u ~ cnemanmbre
br
H~BLIKU.
K MOgKaM Y I I I H o ~ PaKOBUHbl.
C a ~ o ~ a c c amna.
x C a ~ o ~ a c ca xH ~ O ~ X O A U Ms a~ cHT b 06nrero
7. B o6naa-u meu
no nepemefi n o s e p x a m nrea c m y mepx;
KOCMeTUqeCKOrO YXOAa 3a K O X n~U ~4 a U men. TO B e c b M a *@~KTABno ~ O K O B ~ I IlOBePXHOCTlM
M
LUeU CBePXY BHU3; TI0 3amefi IIOBepXH o e c p e n c T B o n p o T u B MOPWUH, ecnu H a g a r b ero n p u M e H e H u e noHOCTU I u e U - CHU3Y BBepX.
c r a T o q H o p a H o - npu n o n s n e H u u nepsbrx MOPWHOK, a ewe nyrure
n p H M a C C W e H ~ O ~ X O A H MC
On e A O B a T b H a n p a B J I e H U I o KOXFtbIX
( K ~ Knpo@una~~mca)
~oo6rueno nosenemin MOPLLCUH,O C O ~ ~ H Hnpn
O
~ H H u G tIJru n e p e c e K a T b ux non orem OCTP~IM y m o ~ lJpu
.
caMoMaccyxoii K o x e , Gnemoc~u,onyl-noaa~omu.K coxanesm, c a M o M a c came H ~ O ~ X O A U~MO K O Y~ A, O ~ H Ononoxeme
~
nepen 3epKaJtOM. MacC a X n0 PHAy ITPUYUH H e M O X e T ITOnHOCTbK) 3 a M e H H T b KYPC M a C C a X a ,
tax npOU3BOAUTCR qUCTbIMU P Y K a M n no XUPHOMJ' KPeMY H n R MaCJTy,
H a n p U M e p <<MYCKYnbHOMY MaCnY)> (80 r p a C T U T e n b H O r 0 MaCJla Fi 20 r
n p O B e n e H H O r 0 B YCflOBUIUt K O C M ~ T U ~ ~ CIIOIIWIUMSfUKU.
KO~~
BbITIOnH e H u n I l O ~ H O U e R H O r O M a C C a X a H ~ O ~ X O CneUUaJlbHble
~ M ~ I
SHaHRR
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I I p O M 3 B O ~ T C RTaK Xe, KaK U K M a C C a X y B KOCMeTUSeCKOM ~ a 6 m e .
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KO)KHP"' mKUSi'
T e x ~ u c~aaM o M a c c a x a n o B o n b H o npocra u n o c r y n H a .
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H a n6y, a T a K X e Ann kix Y c T p a ~ e ~ n ~
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n p U e M - n O K O f l U W f 3 a H U e . TOT W U e M BbI3bIBaeT COA~IOTCR
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K p a x u e m e M ~ I W U , H a n p r r x e H H e KOXU, y ~ ~ y q m a~ep~0 ~ 0 0 6 p a ~ ~ e m i e .
p e n s a p u T e n b H o o Y u u r e H H y m u corpe-rp ~ o m n6a
y HaHOCHTI 7 o ~ o n a w ~ a a un eo n x H o ~ ~ O U ~ B O ~n eTr K~ o Cu RP U T ~ Y H O . PUTn d X H b I M JIHHURM IcpeM. K o m a ~ n
nBJ'X-TpeX UaJ'IbUeB (11, 111,
MAYHOCTL n B u m e H u R u M e e T 0c06oe 3 ~ a s e ~ u
Ann
e p e @ n e ~ ~ o p ~ o r oCI1
1V) o6eux p p OnHOBpeMeHHO nPOU3BOAUTCR n O r J I a X H B a H U e KOXU
~osneiicrsunH a 0 p r a m 3 ~ n. o ~ o n a ~ u ~ anr pn oe a 3 ~ o m ~
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B O ~ R T6onee n e r K o e n o K o n a Y u s a H u e c c n o r r y u r e s K a M u ) ) n a n b s e B , HO H e
B f . i 6 p ~ p J~I B~u xx~ H H ~ ~ .Ecnu H a n6y MHOrO MOPQAH, n p O U 3 stem cpasy, a n o o y e p e n e o . B nsumemu Y g a m B y I o T BE nanbqbr
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me KOXU n6a.
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~
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n
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~ P O U S B O ~ U T C RK o H m K a r m n a n b q e B u r n seek nanomoii n o s e p x H o B ~ M Ucpasy, a n o o s e p e n H o , KaK npu urpe H a ponne. Asmeme
CTbK) KUCTU.
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O
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ax
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n P O M O K H ' T b KOXY ~ J T V K I X H O ~ ~
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i iu npunynpun nuqo.
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~ o ii n p a B a R n o n o B u H a nuua, c o o T s e T c r e e H H o H a n p a s n e H m KOXHau6onee npoc~oiicnoco6 - H a H e c e H u e H a KOXY K p e M a c n o M o u b m
Hb1X
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n P U X U M a R K K O X e H e TOJlbKO KOHSUKU n U b U e B , HO U n a J I b q b I BO BCH)
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r e AOnXmew n m O H I I M U , n e r K o u OCTOPOXHO n B u r a R p y K a M U B H a n p a e n e H w u
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n o r n a x u s a H u e sepx~efiy a c r u ureu n p o u 3 ~ o n u ~ n
c sa n o ~ ~ onoii
llpu M o p I U u H a x ~ o ~ p pyT ra K o m a m n a n a u e B VXHO n e n a T b
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p ~ o i OT
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ii
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sane 6oneabrx ouryruemfi.
on~oiippoif n p u n e p m s a m T ~ o x y3a y x o ~ ,B T o p a s - ~ b u r b ~ o i i
n o r n a x u ~ a m e n o n ~ o x ~ o iMi ~ I ~ Umeu
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no H a n p a B n e H H H ) K n p y r O M y yxy. Aanee n e n a m T c s n o x n e c r b 1 s a H ) u r u e
WeH), 3 a T e M ITerKO U OCTOPOXFIO BenYT PYKU CHU3Y BBePX
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K non60pon~y.
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3b1sae~6onee my6o~oeneiinsue, YeM n o x n o n b r s a H H e A n o K o n a s u IlpOTUBOnOJlOXHblX HanpaBneHU5IX, PyKU BCTpeYaFOTCII lTOA mxaek
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s e n F o c T b m . 3 a ~ 110n06Hb1~
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e p e~n u H y , nesym nonosuB xonon~oiiB o n e c n 0 6 a ~ n e m epcyca,
~
c n e r K a o T x u M a m c n u 3aH y W e U A CHOBa LXpeAUHY.
K p j T U B a e T C R XTJ'TOM
U n U CKJIaAblBaeTCH no m H e BnBOe. % T ~ M B3XB
P ~ K O M ~ H nAO nYb 3~0M
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3a KOHWI u nomoxus cepemay non non6oponor, M H o r o K p a T H o TO
6opon~e))U U3nUUIHUX XUpOBbIX OTJIOXeHU5fX H a W e e . ~ ~ K O H S U T ~
HaTIITHBaWT, T O paccna6nnm~er0. T ~ K UOM
~ P ~ O M~ ,O ~ ~ O ~ O A O M
K a c c a x rneu cnenye-r n o r n a m s a m e M .
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noxnec-rbrBaeTcn n o n o T e H q e M .
nocne corpesamruek n p o u e n y p b l , r o p n q e r o B n a m H o r o K o M n p e c c a ,
C a ~ o ~ a c c amen.
x nepen samof u r n n y m e M ~6wsae~cn
B ~oxy
M a c n m o r o T e n n o r o K o M n p e c c a unu K o M n p e c c a us T e n n o r o
W e U HeMHOrO K p e M a , 3 a T e M UIeH O ~ ~ ~ T ~ I BT ~e n~n bTI MC BnaXwtwIM
H
K a p ~ o a e n b ~ o r nmpe.
o
ropnsux K o M n p e c c o B MOXHO UCn o n o T e H q e M . B TO B p e M n KaK n p u m M a e r c n sama, n o n o T e H q e
n o n b 3 0 B a T b O T B a p b I POMaUIKU, Y K p O n a , l U a n @ e ~ , TblCIIYenUCTHUKa,.
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T .a ~ o i iKOMlTp@X OMOnonopoxma.
n a x u B a e T urem. nocne BaHHbr none3~0 M a c c u p o B a T b mew M a Macnn~breK O M n p e E b I ( O C O ~ ~ H HCO B H T ~ M U H U ~ U P O B ~ A HM~a~c -M
XPOBbIM IYOJlOTeHUeM.
OM) q p e 3 s b i q a f a o none3~b1npu M o p u M H a x H a mee. Ha nuso
n0cne Y T p e H H e r O Y M b I B a m i n H a KOXY W e U HaHOCHTCII KPeM,
U mew H a r c n a n b r B a e T c x can@erra unu n o n o T e H u e , c M o v e H H o e B ro3 a T e M lTOXnOIIbIBaWT no Hefi CJIOXeHHbIM B q e T B e p O n0JIOTHHFIbIM U n U
P n q e M M a C n e , n 0 T O M BTOpaH c U l @ e T K a , CM09eHHaSl B ropn~efi
MaXPOBbIM I I O n O T e W e M , CMOseHAbrM C O ~ ~ HB OOA ~O ~ . MOXHOM a c B o n e , %TeM ROMnpeCCHaR G y M a r a , HaKOHeu, I L I ~ ~ c T ~ I HIIJ'IaTOK.
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Ko~npeccnepxaTb 15-.30 MUH.CHRBero, HUO cnenaTb MacCax
nuua u meu, a s a ~ nonoxuTb
e ~
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~~
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KOXU. Koxa nuua u meu MaccupyeTcn KycogKam nbna ~ p y r o s b m
nBUXeRUIIMU no HallpaBneHUlo KOXHbIX JIHHUE. MOXHO3aBePHYTb
KyCOYKU nbna B nOnOTHO UJTU ApJTyW TKaHb. Maccax UeU nbnOM
Hano nenaTb o c ~ o p o x ~ H
oe, sa~parusaam ~ o s u n ~ oxenesb~.
ii
noCne MaCCaXa nbnOM CneJQ'eT KpOTepeTb KOXy nOCbOHOM U CMa3aTb
KPeMOM. n0ne3~0COYeTaTb CaMOMaCCaX C KOHTPaCTHbIMU TOPIIYUMU U XOnOmIMU KOMITPeCCaMU.
n p k i ~ e n ecxeMy
~
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KocMeTonoram. OH^ npencTasnneTcs HaM 6onee cnomoii, ~pe6yIO~efiU3BeCTHbIX npaKTUYeCKUX HaBbIKOB U nOCTaTO¶HbIX TeOpeTUqecKux s ~ a m i iK
. O M ~ ~C O~C TKO ~CTus 25 nsuxemii.
1. Jlanomm npasoii pyrcu nornaxuaam 3 pa3a no6 B HanpasneHUH mesa Hanpaso, npu TOM nanbubl nesoii pyrtu @mcupym~
KOX~
ne~oiisucor~oii0 6 n a m . TO x e caMoe nponenbIsaeM B O ~ P ~ T H O M
HanpaeneHuu co c ~ e ~ opyrc.
ii
2. K O H UCpemX
~I
TpeX nmbUeB OnUCbIBaFoT 3 pa3a 6 o m m e
nonyKpyru OT ocHosama H O C ~K B O ~ O C U C T Oqac-ru
~~
ronosbl.
3. Ko~ubrTpex cpemux nanbues nornaxnsamT KOXY n6a ssepx
u sms. ~ T nBuxewua
U
npous~ona~cn
cnesa Hanpaso 3 pasa.
4. C H O BITOBTOPlleTCII
~
ABUXeHUe 1.
5. K O H U ~ M11
U U 111 nUbUeB o6em PyIc MaCCApwT IlOCJIenOBaTenbHO MOPWHbI <<l-HeBaHOT OCHOBaHUH HOCa K BOJIOCUCTO~ W C T U
rOnOBbl U o 6 p a ~ ~ o .
6. I1 u 111 nanbqam nesoii pyrcu HaTmuBamT KOXY B 06nac~u
MOPWH ((THeBa)), a 11 U 111 TIaJlbuaMU llpa~06PYlCU OnUCbIBaIoT
Mewy HUMU ~ e 6 0 n b ~~p~y ~
r uBe npononxeHue 1-2 MUH.
7. 11 U 111 naJIbUaMU JT~BoG PflU HaTSlrUBaloT KOXy RaPYXHOTO
yrna neeoro masa. 111 nanaueM npa~oiipyrtu MaccappT B Tereme
1-2 MUH H ~ ~ O ~ ~ I U KU PM ~UO O ~ P ~ ~ HA~BH
IX
MeHU
MRMU HaTIIHYTYIO
KOXy. n0cne CMeHbI pfl npOU3BOAXTC5l Te Xe nBUXeHHR Ha
npasoii cropoae.
8. I11 nanbuam o6em p p 3 pa3a o6~onrncarna3a: muxemn
HISUHIFOTCR OT HOCa no HanpaBneAAH, HaBepX U K BACKaM, 3aKaHrusam-rcs y sAyTpemero yrna mas.
9. I1 u I11 nanauami o6em pyrt npou3~onmcasu6pwpprsue
nsuxeHua B o6nac~uGposeii, HaruHarr OT BHyTpemero yrna rnas no
Hanpasnemm K B U C O ~ H ~ I amaM.
M
10. nornaxuaame KoHuaMu I1 u I11 nanbues nesoii pyrcu
oKono mas, HasuHaa OT HapyxHoro yrna npasoro mma, nposona
nanbuaMu non HUM u sepe3 cnamy Aoca nepexonar Ha nesyro
CTOPOHY; AanbuIe LZBUXeHUe UAeT HaA neBblM rna30M U AOXOAUT

no era HapyxHoroyma. Ha TOM ygacme m a nanbua HaTarmamT
KOXY a KOHUOM I11 nanbua npasoii pyrcu nponenhlsamr B U ~ P H ,-me
nBUxeWiR B B U C O Y H O ~ IIMKe. T ~ Xe
K MaCCUpymT Koxy
;ikpyr npyroro masa.
11. nornaxusasue KoHuaMu I1 u I11 nmbues o6eux p y ~
3 ~ a s aoKono mas. Ilpu TOM Kaman pyrta nornamusae-r KOXY
EoSc~oe%
mop om^.
12. I u I1 nanbuam nomm1aam-r ~ P O B U , HaPkiHaa OT Hoca no
~anpaBnemmK BUCOYA~IMaMKaM. 3 a ~ a m u s a mnsuxeHue
~
nornaxa~aHUeM"Oh ma3aMU OT BUCOqHblX RMOK K BHYTPeHHeMY yrny
,na3. n p o n e m ~ s a mnsuxeme
~
3 pasa.
13. llornaxu~ameKoHuaMu I1 u 111 n a i b u e ~06eux pyrt MOPWUH
(q-HeBa)),KaK npU ABUXeHUU 6.
14. C p e n ~ u ~
TpeMa
u
nanbuam o6eux p y nornaxusam-r
~
3 pasa
KOXY non r n a s a ~ u .
15. KOHU~MU
I11 nanbqeB o6eux pyx npou3~ona~ca
neruue upyrosue ABUXeHUH Ha KPblnbXX HOCa.
16. ~ O B T O P R ~ T C 14-t?
R
JlBuXeHUe ewe 5 pas.
17. Y ~ T ~ I PnWIbqaMW
~ M R U naAOHbK)n p a ~ 0 8PYKU nOrnaXUBaH)T
nOA non60pomo~ cnesa Hanpaso, a s a ~ enesoii
~
py~oii
cnpaea Haneso.
18. K O H ~ ~nanbqes
M U o6eux pyrc noKonaqusamT weKn no Hanpas n e d K n o n 6 0 p o ~ yH
, a KOTOPOM 06e p y ~ uscrrpesam-rca.
19. C ~ o s an0rnamusam.r non6opono~,nosTopaa nsuxenue 17.
20. ~0nbUUMUKpyrOBbIMU nBUXeHuRMU 3 - 4 pa3a MaCCUpyIoT
mem. C ~ a r a n an p a s p pyrty c ne~oiiCTOPOHLI nepensuramT Hanpaso. TO x e caMoe nponenblsawr nesoii py~oiicnpasa Haneso.
21. Ha TpeX OnUHaKOBbIX no ILIUpUHe YYaCTKaX WeU npOU3BOnUTca su6pa~p1anpa~oiipy~oiicnesa Hanpaso u nesoii - cnpasa
~ a n e s o - ( cynpaxHeHue
~.
20).
22. n o r n a x m a m ~mew nanomm pyrc~i9-10aanpasnemm csepxy
sm3 (3 pasa).
.
,
23. C ~ o s anornaxusamT yqacrorc non ~ O A ~ O P O A K O MnosTopaa
nsuxeme 17.
24. KOHU~MU
111 u I1 nanbues npasoii p y nenamT
~ ~ Kpyrosble
pacTupama npu ycnnusamueMc%nasneam non non60pon~_oMno
Hanpasne~mcnesa Hanpaso. 3 a ~ TpeMa
e ~ nanbuaMu nesou pylru
cnerKa nornaxuaam-r ~ o x y To
. x e nasneme nponenblaamT nesoii
py~oii.B KoHqe nornaxusaroT non6opono~,KaK- B ynpaxHem 17.
25. C ~ p e w u s a mHa~ n6y nanbubr o6eux p y ~nornaxuaamr
.
KOXY
4--5 Da3 B CTODOHM. TO Xe ABUXeHUe nPOU3BOnRT Han HOCOM, Hall
ry6ah;u u Ha n6n60pon~e.
BOcalcrolcraccax. TOT sun caMoMaccaxa ocyrn,ecrsnne~ci
crpyeii sonbl npu noMom oco6oro HaKoHerma urn r u 6 ~ o r orrmama.
H~KOHC'IRUKU
U3rOTOBnRIOTCR U 3 lIJlaCTMaCCb1 U HMelQTCR
3

B nponaxe. Mx ~ a s ~ a ~e ~pa36pb13ru~a~b
ue
BOW. Ecnu O T K P L I T ~
BblXOAHOe OTBepCTUe, T O BOAa B b 1 6 p a c b m a e ~ c ~B1 B U n e K P ~ O #KOMn a K T ~ 0 f iCTpyU, e C n U 3 a K p b l T b - B BUAe MeSIKUX T Y e K (AOWH),
ecnu n p u x a T t o~aepcrue,TO crpyn c-raHeT seepoo6pas~oii.
Bon~b~Zi
M a C C a X IIpOU3BOLIRT KPYTOBbIMU ABUXeHURMU: OT HOCa - K BUCKaM, OT noa6opomta - K YUlaM. 0 4 e ~ bOCTOPOXHO
Cne.4yeT MaCCUpOBaTb KOXY BOKPyC rJla3. UCnOnb3YR TOJIbKO A O X -

~ o M a C C a x , n o ~ o 6 ~Moa c c a x y , npOU3BOAnT OT n e p u @ e p u M
- py no aanpasnemm K 6nu3nexauru~n u ~ @ a r t i . r e c ysnaMvr.
~u~

uV.-

OH^ paCnOnaraK)TCFI B JlOKTeBbIX, KOneHHblX CyCTaBaX, n O n M b l UIeqHblX B n a A u H a x u naxy. 0 6 n a c ~ an u ~ @ a m e c u u x
y s n o ~M a c C ~ p ~ ~ HeJIb3R.
a T b
nepen M a c c a x e M ~ e o 6 x o n u ~n op u H m b T a m e nonoxerrue, npu
K ~ ~ O p O6b1
M AOCTtlranOCb M a K C U M U b H O e paccna6neme M b l U s naii-

neaym crpym.
Hoii 06nacru.
nepe.4~~11
IlOBepXHOCTb U e U MaCCUpyeTCR CBepXy BHU3 A O X ~ ~ B O #
Cmony M a c c U p y m T C u n n . Ee O ~ X B ~ T ~ nI BBy M~ R~ pTp a M H u Heunu seepoo6pa3~oiicrpyeii. a npu n o n H o M nuue mu ( < ~ B O ~ ~ H O M C K O ~ ~ Kpa3
O 3HeprUYHO n 0 r J f a X U B a m T OT KOHYUKOB n U b U e B K r O n e non6oponae)>- n y y m e K ~ ! . I.rlo#.
3 a ~ BeTOM
~ x e H a n p a B n e H u u p a c T u p a m T nanbstr H o r , T b r n b H y m

Puc. 5. Cpeme@~3nonorn~ec~oe
nonoxeeee npn Maccaxe:
n - pyrs: 6 - Horn

Maccax B O ~ O RBbI3bIBaeT n O K p a C H e H u e KOXU, KOTOPOe T e M C u n b H e e ,
9 e M H u x e T e M n e p a T y p a BOWI u 9 e M 6omrue ee H a n o p .
Maccuposa~bm u o mew ~onoiinones~oe x e n H e B u o .

u

OEI~MR
CAMOMACCAX
Ten0 mu o T n e m H b r e ero vamu MOXAO M a c c H p o B a n , p p a m , cnequm K b l M a m a p a T O M ( B E ~ ~ ~ ~ T O ~aO TMa K
) ,X e B O ~ O ~ ? O
. ~ ~ I Yr H
T OO
nenam-r c n e q ~ ~ ~ ~ b r - ~ a ~ O
~A
aH
x ~u Km
~O
a bm ~
b i. Z iM o x e T M a c c H p o a a - r b ce651 c a M . Cpen~e~u3uonorusec~oe
nonoxeme K o K e q R o creii npu M a c c a x e y ~ a s a ~
H ao puc. 5. Hanpasneme n s u x e ~ u i p
i y~u
npu M a c c a x e c n u m u rpyRu y ~ a 3 a ~H ao puc. 6 u 7.
C ~ M O M ~ CKaK
C ~ U) K
MaCCaX,
,
tIpOTUBOlIOKa3aH n p U ~ O B ~ I U ~ H H O #
T e M n e p a T y p e rena, n u x o p a n o y m x , ROXHMX u rpe6ros~x3a60n e B a H u m . Hu B K o e M cnyqae ~ e n b s nn e n a T b M a c c a x , ecnu K o x a

sarp~s~e~a.

n o ~ e p X H 0 C T bCTOnbI, nOAOUBY U ~ o J ' I ~ H o c T o ~CyCTaB.
H ~ ~ ~ PaCTupalO~
K p y r o o 6 p a 3 ~I t~U,b u a M U o6eux p y K OnHOBpeMeHHO. ~ O ~ O W
PaCB ~
TMPalOT KYJIIKOM. Maccax 3 a K a H 9 u B a e T C R o 6 1 u u ~n O r n a X U B a H U e M
m o n b l . % T ~ M ~ a ~ n b t I il U
i e U B O T ~ e J l b H O C T UC ~ U ~ ~ I OpTa , 3 r u 6 a ~ T
u OTBOART B CTOPOHY.
r o n e ~ bM a c c u p y m - r T a m e cum, c o r H y B ~ o r yB K o n e H e . Omoii
p y ~ t o i iO ~ X B ~ T ~ I B I~l eWp eTn H W W IlOBepXHOCTb, npJ'r0C - 3 a A H I o l o
U OAHOBPeMeHHO nOr.JlaXUBaWT BCH) r O n e H b CRU3Y BBePX DO KOneHHOrO C y c T a B a . n p u p a c T u p a m u 6onbruue nmbubr o6eux pyx pacn o n a r a m T H a nepen~eiinoaepxaomu, a o c T a n b H b 1 e - H a 3ameii.
r 0 n e H b P a C T U p a F o T K ~ ~ T O O ~ ~ ~ nBUXeHURMU
~ H ~ I M U OT rOJTeHOCTOTIH o r o C y c r a B a B B e p x . Ilepen~mmn o B e p x H o c T b r o n e H u p a c T u p a m T
6 0 n b U l u ~n U
~ b u a M U TaK Xe U n p O A O n b H 0 . P ~ C T U ~npOU3BOnHT
~HU~
BBepX U B m 3 H a K a W O M O T p e 3 K e r 0 n e H U .
B 3 a ~ n m ~ e r nn eo r n a x u B a m T n e p e n H m w n o B e p x H o c T b ronem,
a s a ~ UeK P~O H O X H ~~ b r r u q y .
Kofle~nwiiCyCma8 M a C C U P p T CHAR, C IIOJIJ'CO~HJ'TbIMU KOneRIIMU.
C ~ a ~ a o6namb
na
cymasa n o r n a x u s a m T , a s a ~ pacrupam-r
e ~
~pyro:
BbIMU nBUXeHURMU. ~ o ~ K o J I ~ H HMKY
H ~ ~ O
MaCCUPOBaTb H e U l e H y e T .
Eenpo M a c c u p y m T npu cnema c o r ~ y ~ oHioir e , crrasa.na nornaxuB a l o T HaPYXHYFO, a nOTOM BHJ'TPeHHWIO llOBePXHOCTb e r O OT KOneHHOrO CYCTaBa BBePX, H e AOXOAR DO I ~ ~ x o B o06nacm.
~ ~
k ? n p 0 PaCT U p a m T K ~ Y T O O ~ ~ ~ ~ABUXeFIFilIMU,
R ~ I M U
6onee 3 H e P r U Y H b I m I t 0 HapJ'XH0# n0BepXHOcl.U. ~ ~ U M ~ H RUWp aT3 M U H a H U e 6enpa. Anrr 3 T O r O
TO on~ofi,
TO npyroii py~oii3 a x ~ a ~ b r ~ a ero
m - rB n p o n o n b H b r e cmanKH U CXUMBIOT,
Maccax s a ~ a ~ m u s an omr ~n a x u s a m e M C H U ~ YB B e p x , H e 3a~paruB a n o 6 n a m naxa.
M ~ C C U ~ O BHOlTi
~ T ~q F i p a C W p e H H b I X BeHaX H e p e K O M e m e T C R .
~ ~ Z O ~ U I I H Y06flacmb
H)
MaCCUPYIOT CTOII, OTCTaBnlIR B CTOPOEIJ' H a
H o c o ~u paccna6nns n p a s p H o r y u nronuuy. n p a ~ o i pi y ~ t o i inorna~ ~ B ~ U
I POa 3TM U H a W T I l p a B y I O mOAUUY, 3 a T e M MaCCUPYlOT JleByIo.
~ ~ O R C N U Y H ~o6flacmb
H)
M a c m p y I o T mon, c n e r K a O T K A E I J ' B ~ C ~
H a s a n , n0rnaxuaam.r u pacrupam-r ee O ~ ~ U M
p pU a M u OAHoBpeMeHHo.

Maccaxame nBuxeHux ~pyr006pa3~b1e,
nonepegAbIe u nponomHbre.
Kucmb ,0m0k pyItU MaCCUpyfOT nUbUaMU U JTanOHbm JXpJTok.
l l o r n a x u s a m ~no ~ b r n b ~ o f al , s a ~ ne a ~n o ~ ~ o nosepxHocTu
fi
OT
KOHSUKOB nanbqeB no npennnesm. l l o r n a x u s a ~ u ecMemmT pacTupaHueM. ccllonyrueq~ofin 6onbruoro n u b u a pacmpamT nanom.
Kamblfl nUeq B OTAellbHOCTU, TbInbHJW CTOPOH)' KUCTU U JIyqe3anrrmbrii cycraB. Maccax 3 a ~ a m u s a mnornaxuBaHneM
~
pyrcu,
KaK npU HaTRTTiBaHUU TeCHbIX nep9aTOK.
17pedruevbe MaccuppT, cnema corAye p y ~ yB nome u nosepHyB
ee nanoHam caaqana ~ m 3 a, 3 a ~ Hasepx.
e ~
Bce muxemrr nenamT npononbHo, K P ~ ~ O O ~ POT~ n~ yHs eO3 a n ~ c ~ Horo cyc-raBa no Hanpaenemm K norcrm.
J / o ~ o m bnornaxueamr u pamupam-r npu c o r ~ y r o i tpyrte ~ p y r o 0 6 p a 3 ~ b r mn e u x e H u m .
nflecl0 MICCAPWT, OnYCTUB PyKY BHU3. HapyxHyI.0 nOBepXHOCTb

?Om MOXHO MaCCUpOBaTb TOJTbKO FlaTOUIaK unu .repe3 nBa
yam ,,acne em1. XFTBOT
MaccupymT nexa Ha crruae, c o r q e Horu
~ o n e n m llpu
.
TaKOM nonoxeHuu paccna6n~e~cn
6pmur~arrc-rerlsa.
C ~ a q a n aITpOU3BOnRT nornaxuBame, onucbtaa~p ~ ~n p y r cnpaBa
o~
HaneBo no HanpasneHum s a c o ~ o fcrpenrtu.
i
Cuny nasneaurr, BHaqane
He3HaWenbHYm, nOCTeneHH0 J'BenUVUBaWT, O C O ~ ~ H H yO TWbIX.
3a nornaxusameM cnenyeT p a 3 ~ u ~ a m ne p. o u 3 ~ o n aMenKue
~
BpamaTenbHbIe ABUXeHUR OT H H X H ~W~C T U XUBOTa CnpaBa. C ~ H T U M ~ T
3, CaHTuMeTpOM nasraw nepensuram-r Bsepx no pe6ep, s a ~ noe ~
nepeK XUBOTa u nanbuIe BHU3. ~ ~ K ~ H S Up Ba 3~ ~~ uT ~ a ~cnesa
ue
gHU3Y XUBOTa. Bcnen 3a pa3MUHaHUeM ClIOBa npOU3BOHRT Kp)TOBble
nornaxuBaHuR. MOXHOnornaxuBaTb xu9o.r onaospeMemo nByMx
pyKaMU C 6 0 ~ K0nynKy,
~
KaK 6b1 nOAHUMaR XUBOT. Maccax XUBOTa
HyXHO 3aKaHmBaTb aKTUBHbIMU TUMHaCTUYeCRUMU YnpaXHeHURMU,

,

Puc. 7 . H a n p a s n e ~ n en e w x e ~ u kp y ~ wnpw Maccaxe rpynn

nne.ra nornaxuaaml- u pacrupamr cm3y BBepx OT ~ O K T R
31,
XBaTblBaR J I O K T ~ B O ~CyCTaS3.
~
~ P UnOrJIaXUBaHUU U PaCTUpaHUU
~ ~ y - r p e ~ noBepxHocTu
~eii
nneva He cnenyer noxonuTb no no3M ~ I W ~ Y HBnaJtUlfbl.
O ~ ~
rpydb MaCCUPYmT CHAR. P ~ K Y
M~CCUPY~MO
IIOnOBUHbl
~~
Tens
OnyCKaFOT. naJlbua~clnpyrofi PyKU nOrJlaXUBaWT n0nOBUHy rpynHOG KJIeTKU no M ~ X ~ ~ ~ C PnPOMeXYTKaM
H ~ I M
CnepenU Hasan. TO Xe
nenamr u m npyroii nonoBuHe.

IIItOmuMU

~ ~ H > U I Hnpecc.
O ~ ~ BO BpeMR MeHCTpyaUUU, npU 6eHOCTU U ~ ~ ~ o J I ~ B ~ W
' HCweIISRHO
xTO ny3bfpFI MaCCUPOB8Tb X'UROT
~ P B ~ O H H OGUIH~~
M ~ ~ Maccax.
IOXHO n o n b 3 0 ~ a ~ bnpH
c~ n m

B H ~ ~ ~ L U I O3JleKTponpW60HH~IM
6 0 ~Jranpmcew B sneKTpoceTr1.
~ P ~ U U O H H
MaCCaX
~ I ~ ~ ITpOU3BOnRT CIleIlliaJlbHbWU HaCaAKaMU,
nu 1 Upble BXOART B KOMnneKT npu6opa. Bce HaCafiKU pe3110fi @0p~b1,
He OnUFIaKOBbIe no BenUYUHe. Ye~blpeU3 HUX pe3UHOBbIe: KOJIOKOJInpucoc, urMnosaR, ry6qaran. ulapnK u onHa ~ap6onuroeax- no-

nymap. ORR: pa3nmam~cnT a K x e no T B e p n o c r u . n e p ~ b ~~e p u
M n r m e , nocnenmie me - T s e p n b r e . Maccax M n r K H M u H a c a m a m
OKa3bIBaeT H e X H O e A IlOBePXHOCTHOe A ~ ~ ~ C T BT U
B e~p ;n b l e - n p U M e HRIOT ma my6o~or0,C u n b H o r o M a c c a x a .
B u 6 p a m o ~ ~ b I jMi a c c a x - xopomee nononnemie K P ~ H O M Y .
T e x m ~ aero n o B o n a n o mpocra: ynepxuaarr y u 6 o p 3a P ~ K O R T K ~ .
M e m e m o BOAHT rracan~oiino ~ a c c u p y e ~ oqacru
ii
T e n a OT nepu@epuu K u e H T p y . Ann q q m e r o cKonbwteHwR K O X ~ MOXHO cnerrca
I l O C b l n a T b T a n b K O M . H ~ Y U HM ~
a CT
iXX
~ C CUJIbHblX U 6 b I C T p b 1 ~B U ~ p a u f i H e c . e A y a . O~nenbnymsamb T e n a c n e A y e T M a c c u p o s a T b or
5 no 10 MFTH. C B b l U J e 20 MUH n p u 6 o p 0 ~nOJIb30BaTbC5i Henb35I BO
m 6 e ~ a m eneperpesa. Jlysme B c e r o M a c c a x A e n a T a YTPOM.
Horn U PYRU M a C C U P W T nu60 KOJIOKOJIOM-IIPUCOCOM, nu60 nonyrcpyrou. Ann M a c c a x a s q - r p e ~ ~ en io iB e p x H o c T u 6enpa unu nnera
n p m e n o m 3 o ~ a ~ xry6varoii
rr
~acamoii.
XABOT
Maccupym-r K ' ~ P ~ O ~ U T O B
~acan~oi?,
O~~
IIy9we ~ e p e 6enbe.
s
l l o s e p x ~ o c ~mbB o T a M e a n e H H o n o r n a x m a m T c n p a B a H a n e B o , 3aT e M no TOMY x e H a n p a s n e H u m npou3~onrr~
M e m e K p y r o s b l e muxeRAH, u36eran C U n b H O r O HaflaBnUBaHUX B o6namu n y n K a .
~ O R C A A W I Y Wo6nacrb MaCCUpyIoT K ~ ~ ~ O J M T O Bn~OI nMb p y r O ~ .
H a c a n ~ uH ~ O ~ X O A U M COO A e p X a T b B YUCTOTe, M b I T b B T e n n 0 j i
B o n e C MblJIOM. Ecnu pe3UHOBble HacaAKH CTaHOB5ITCR JIUnKUMU, UX

Mnorue X e H I 4 U H b l XOTeJlU 6b1 Y X a X U B a T b 38 K O X nTIHUa,
~
UleU,
p p , HO n O C e q a T b KOCMeTUYeCKUe K ~ ~ U H ~y THuX
~ I H e T BpeMeHU.
B T m U X CJTYYaRX MOXHO BOCnOJIb30BaTbCX IlpeKpaCHbIMU CpenCTBaMU, K o r o p b r e n e r K o ~ a i i y
~ ce6rr
u norvia, B none, B necy.
O ~ O UA3 @ @ ~ K T U B H ~ I XKOCMeTUPeCKUX I l p O U e A y p , aKTUBH0 B03~ e k c ' r ~ y m wHxa KOXY, IIBJTZIIOTCR MBCKU, KOTOPble n e r K 0 n p k T O T 0 -

ITPOCJTUUBaIOT, nOCb1llaIOT KpaXMllJlOM AJIU T U b K O M .
Maccax non ~onoii3aumo~ae~cn
B nornaxusamu u pamupamu
T e n a BO s p e w B a r n , l c y n a m n A Ayma. Maccuposa~bMOXHO

p F a m unu umoii.
B o m i i M a c c a x o c y r q e c r s n n e T c n crpyek B O A ~ I , ~anpa~nennoii
H a T e n 0 C T 0 i i USLW U H O ~cun0ii. M ~ B ~ C T F A
I ~A IC X O A I I ~ U ~U~ P, K Y nSlp~blfi H JIJUl W a p K 0 . OHH~ ~ ~ ~ C T B HJe ~ TOnbKO
O T
DaBJTeHUeM
crpy~,HO u ~emepa-rypoii~onbr.Z I ~ Ms m e T e M n e p a T y p a u YeM
cr.inbAee wsneme, T e M 6oname ne3icrsue A y m a .
A o ~ aJUM BOnHOrO M a C C a X a yno6~onOJIb3OBaTbCX ~ ~ K U
m n a s r o M . C~anana
M a m p y m T n o o q e p e n H o H O ~ M, e m e m o H a n p a snan c r p p BOW cm3y B B e p x . XUBOT
M a c c u p y m T no ~ p y r y
cnpaBa
HaJeBO, T y l l O B A u r e - BAOnb, r p y n H b I e X e n e 3 b I - BOKPJT, a LUeIO BBepX U BAAS.

BATb B n 0 M a U H U X YCnOBUFlX U3 IlPOnYKTOB, C O n e P X a q U X p a 3 m Y H b I e

u c r u M y n u p y m w e aeuemaa.
pa3~006pa3~0,
tr COCTaB UX 3aBUCUT
OT TO% uem, K O T O P ~XOTIIT ~ O C T U Y ~a, T a m e OT T u n a KOXU H ee
CoCTonHUrr. ~ U ~ O KPeKOMeHIlylOTCR
O
6emosbre U 6 e n ~ o a o - ~ a c n ~ nuTaTenanbIe, BoccTaHasnuBamque

AeRc~sseMaCOK

H a KOXY OYeHb

Hble MaCKFi, MaCKU U 3 CBeXUX @PYKTOB U O B O I ~ I M
~ ~O n~O, q H b I e U KUCn o M o n o m b l e Macuu.
M

~ P UX I I P H O ~U

~ ~ T P S I ~ H ~K
H OHXO
e ~nOJIb3)'WTCII
~

OYUCTHTeJlb-

nepen
~ e o 6 x o n m oO W C T U T b JlOCbOHOM U np0M ~ I ~
T e~n n o k
~ o ~ o Macuy
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