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o ooo eoka cma, koa cmpeae a e akooo kak e oe com eo . poe, oo kpmmc e-mo a koke ka, o kak e xoem pamc am.
make oem eo oee oo, kak ocemoam a cmapocm, komopa e paocm, oo e pxom. o cmapocm ec oce e pe. oama moko aa e eeae apam o. mo - ao okaa akm.
eao pomaa me k "epomec, o pokmo " aepkackoo epoxppa axa aaa - ooo cax amopmemx ceacmo pa e moko xpp, o oacm occmaoe ooo akmocm oce meex mpa, epeecex cmo a oe oe eepa.
epe ce oecmoae, kpaco m poxom aa c: paom oa oo e moko occmaom, o om o ep akmocm oce oo aoea, e oop e o opacmx eex, komop mak opaam cocme aocm.
ke ocao oecmo cae occmaoe paom oooo oa o papaomao epoxppo ccmee. ceo, xo a pacckaam o meo pocmx, o om moo e eee ekmx pekoeax.
1. "xae 4-4-4-4".
akoe xae ee aam ame "pm". eepo am, mo eo ope ax aa. ma pakmka e oee 2500 em peemc oa cmck oaxa. ax acmoa o ox cceoax, pemamo komopx cmao ao oocoaoe omepee aoc e pm xae oooee oooo oa.
✔ a oe pmoo xa caemc paoma aeoo mea, komopoe omeaem a peak opaa a cae ce o, me ca eoek ekmee cpaemc co cmpecco. mo ec e cmpecc - oa ax p cmpoo cmape opaa.
✔ moe xae cmpem pocm epx ooko kope oooo oa, komopa e moko pepem acmom cepex cokpae apmepaoe aee, omeaem a koempa a, o ooaem coxpam paccok xoo, oepea eo om ooax cecko. am, cme poecc em cmpee, a a ock pax pee xom ee pee.
✔aoap pmo xa akmpemc paoma epoo oooo oa eaemc koecmo ce e , ceoameo amc ce kome k opaa: pe, koempa a, ee ocpam peem a o coepam eeapaee e. o ecm ce mo, mo cmpaaem ep p cmapecko ee.
✔ epoe pmoe xae caem c e pa omea oooo oa, oa cme akmocm , oopeeo, cokaa ep ccme. mo caoe meoe.
kaaoc, mo a oe pmoo xa oocmpemc ae, mak aaeoe, "ecmoe cmo". mo e mo, mo pmo cmam me. e o cocoocm oooo oa aam ca om cex opao ccme oeo peapoam a aee ee x paome, ca poe mpeoocm kp aecke amak.
ma o mo, kak eepom ooaa ekmo oaaem pmoe xae, eoo aae am, mo ma ccmea mpeem opeeex ako oaem e c epoo paa em e mak pocmo.
oaa moe mak aa 😊 kaaoc, poe e aem.
epoe, mo o ceam - am eeoe ecmo, omkm meeo, mo o eao ac e oecoko, pm o o paccamc. ocmapamc, ceo a 5-10 m!, poam oo ceme . ce ae ckoemppoam a coe xa oe o e e am. ceeme ee.
*a cem 1-2-3-4 ceam ok ox epe oc (mo ao).
*aepam xae, cma po ce: 1-2-3-4.
*a cem 1-2-3-4 cokoo oxm, om e epe oc.
* o cocmam 1-2-3-4 epe me, kak ceam oepeo ox.
e oepme, o mo ce, mo o eam. ak o e, mak omkm oo a m 5-10 m aoo mpee. o mepe aaa, eo pepoe pmoe xae ao ox eo aemo om eoxoocm xppeckoo eamecma.
2. a paa ee - omkaamc om ampaka.
a oco epoxpp pemam ax cceoa epoooo aemoo epcmema oa okca. acmocm, mp apka ammcoa, komopx o emeo okaao, mo eo pepcmoe ooae ackaem poecc oooe opae poeaem .
ax cmaem, mo eamee papoe aomopo ckaamc, ep oepe, a paome oooo oa, acma pocmc ce opa, omca ocee oomee peak. ake kak, cee po caxapa kpo, pe apmepaoo ae cee emaoeckx poecco.
aa, ep oepe, opooa m ccme a cee, meep e moko a ee pockaem ampak, o pakmkem, mak aaee 16-acoe oka ooa. oa oce pe - akc 5 eepa, a ame, o ceeo ampaka moko oa a eopaex koecmax.
oopm, mo maka ccmea ma ooaem e koemppoamc, ee epeocm ooacooe apee o pe coex oepa, coxpa cocm a emk koopa.
o aema epoxpp coemem omkaamc om epoo pea e ae 2-x pa ee, c papo 3 , mak kak moo oe ocmamoo, mo ocmaom pame ee peompamm aoea, cae c omepe am.
3. ee cem eam, ae cmom.
e mak ao, e caa oo cmame, mo eoek eem o pe xo, a cmo aoo cmpee aoaem opa.
oe ac, acm pee poom ce ooe. aame pa k mo ee 8 acoo co oaemc, mo a makoe oeoe a epmkaoe ooee ocmaemc ceo eo. mo pomoecmecmeo eoeecko ppo, e o eoeka coa poxox.
eo epmkao ooe paamaem akcaoe koecmo eka BDNF ( epompoeckoo akmopa oa), komop aam pomeo-ko oox epoo. e moko cmpem x oee, o kompopem x pame, ooa am.
oacmec, eo cooo, mpoekoo eocmoo. coeo, koa pe em o coxpae paoo a o oe cmapocm oooe opaa. oac?
mam acaa oakomex ex e emc pekoeae.
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Β Η?
1 . . pa ae au caao ua, ooa, oa aco e oce, oo poeu u u aeuu oau a 30-40 u o apaa. Πo acpoeu oo oa aco e uu o uoa, uu u o u poe ece.
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