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???ص???? ????????ö¹?? ????ͧ¹??ͧ??Ҥ?͡???????? ᢹ ?? ???з??????? ????͹?????˹???˹?? ö¹???ͧ??ù???ѹ???????????ͧ¹??ӧҹ ????ҡ??ͧ??? ??????繾?ѧ?ҹ ?????ҧ???????͹??? ??˹???˹?? ??੾??>???͡???ѧ??µ?蹹͹???ö¹???????ҧ?????? ????չ???ѹ ????վ?ѧ?ҹ???繵?ͧ???????ѹ>???͡Թ????? ??͹ ö¹??????վ?ѧ?ҹ?????? ????Ҩ????վ?ѧ?ҹ???????????ᢹ ?? ???????? ??˹???˹??ö¹???ҧ?Ѻ??ҧ?????? ?ç???????????ѹ????ѧ???? ????ö?Ѻö???>?ѹ???褹?????ѧ?Թ????????????????ѧ??͡???ѧ???????? ??????ѧ?Թ????? 2 ?.?. ???????ʹ?????Ѻ????÷??ж١???·??????? ?????????繨ӹǹ?ҡ??ѧ?ҡ????ö١ - ?ٴ????????????ʹ???? ???ʹ?о?????????ᨡ??????ѧ>?????е?ҧ ? ?ͧ??ҧ??¶???͡???ѧ???˹ѡ ? ?͹??? ?? ????͡???ѧ??觵?ͧ??????ʹ??????§???ҷ??????? 20 ???- ??Ǣͧ????л??? ????????ʹ?ҡͧ????????????繨ӹǹ?ҡ ?ǡ?Ѻ??????§?????ա 20 ??Ҵѧ????? ????????ʹ?????§??ͧ???? ?????>˹???״???? ???Ͷ?ҷ???????ʹ?????§- ??????????????????§?? ??ҡѺ????????????㨢Ҵ???ʹ?????˵???????????????㨵?? ??º??ѹ?֧???Ե?? ?֧?????索Ҵ ?????͡???ѧ??ѧ?Թ????÷ѹ?? ??ͧ?͡?͹2 ?.?. ????????????????????? ?ٴ?????????ʹ??????? ???ʹ?????????????????С?С?Ш?????? ?֧>?͹??????觡??ʹ??? ???ǹ???ͧ?????º??º????͡???ѧ???????ҷ???ҧ?ѹ?ѧ???
1. ????蹹͹?͹??????????͡???ѧ ???е͹????ҡ??ʴ??? ?ž?ɡ????>>?ҡ????? ??ҧ????ѧʴ?????????ѡ?ҷ?駤׹ >>?褧??????áԹ????á?͹?͡>???ѧ??>>??ҡѺö¹??????????????ѹö¹???????????ҧ?? >>?褹?͡???ѧ???????>????ͧ?Թ ????? ???е͹??繡Թ???????????ҹ͹ >????????ѧ?ҹ??з??͹>??Ѻ ?Ѻ?л?Ѻ ????¹???????? ?? ??ӵ??????¹?????ਹ >?á????????>?? ??ѹ????¹?繡ô ?õչ????¹?? ??ʿ?ਹ ?繵? >???ǹ????????>?????е?ҧ ? ????͵?蹹͹?֧????? ??ѧ?ҹ?ŧ?????????????ʹ >??ҡѺö¹??>????ѹ??駶ѧ
1.1 ??Ҿ??餹?͡???ѧ?? >>?µѺ?д֧???????÷???Ѻ????¹??????㹷??>??ҧ ?͹???͹ ??Ѻ????Ѻ????þ?ѧ?ҹ????ʹ????֧????ö?͡???ѧ????? >???ͧ?Դ?ٵ͹?͹?Ѻ ?ӧҹ˹ѡ?ҡ?????????????????? >??蹵͹?????͡???ѧ>??·ѹ?? ?Ѻ??ͧ?֧??? - ????÷???????????????ͤ׹?͡???????? >?????ҧ???>???? ? ?ء?ѹ ? ?Ѻ?е?ͧ?ӧҹ˹ѡ ???˹?з???Ҿ?????ҹ????? >?????????>?ѡ??? ????͹???Թ????????????Թ????õѺ ??ͧ仴֧???????èҡ????ҧ ? ??>?????š????Ҽ?ҭ ?ҡ??? ?ҹ??? 㹵Ѻ?????- ?ѹ ???????繵Ѻ???㹷???ش
1.2 ??Ҩз????١??ͧ???ͧ?Թ????????¡?͹ ???ͧ?Ͷ֧ 2 ?.?. ?֧????͡>???ѧ??>>?? ?Թ????? ?? 5 ???????Ҩ֧???͡???ѧ????? >>?????÷????ҧ????ҧ>???觨֧????????>>morning walk ????????Թ morning jogging ??? ??蹤???͡???ѧ????? ? ??>?? ?Թ ??͹?Թ??Թ??????? ? ?? ᫹?Ԫ 1 ??? ?Ѻ???ѹ?Թ 1 ???? ??觨?????????????????ѡ 1/2 - 1 ?.?.??ͨ???Թ?͡???ѧ????? >?Թ??硹????͡>???ѧ????? ? ?????ѧ?ҹ???? ???Թ???????????
2. ?ͧ?Ԩ?óҡ???͡???ѧ?͹??繺?ҧ??ҡԹ???????? ????á?ҧ?ѹ ??????Ѻ?ͧ??Ҿ?ѧ?ҹ?ѧ???????? ??зӧҹ??>??????? ????ö?͡???ѧ???????? ????͹?Ѻö¹?????ѹ?ѧ?????駶ѧ ????????Ҩ???????? ????͹?͹????ա?ѡ??硹??? ??͹??͡???ѧ >?з???????????֡????? ??????ԧ????ͧ仡Թ ??????¡??? ????Ӥѭ >??????͡???ѧ?͹??????? ???? ??????????¤??? ? ??????????֡??????Ѻ?֧??ҹ??ҹ?????????֡???????????ҡ?Թ?????ա >>????Ͷ֧??????ҹ͹??????????????ù??? ????ش ?Ѻ????ͧ?ӧҹ?ҡ >???????????????纵??????ҧ ? ?֧?????????ǹ ???????? ????????????ͤ?ҧ???ʹ???ʹ??੾????ѹ>>?֧ ???Ըշ???Ŵ??ѹ????ʹ??շ???ش??????ͧ?Թ?Ҷ?ҾԨ?óҵç??? ?͡???ѧ??µ͹??? ???͵͹??繨??鹡???͡???ѧ???????>?آ?Ҿ????? 仴? (???úԡ) ??? ? ?ѹ??駤?? ??
2.1 ????͡???ѧ??µ͹????????仡Թ??????????ѧ?ѧ?Ъ?????????????÷??????ͨҡ??áԹ?͹?????е͹???§ ????ŧ?????????ö>?????? ??ҧ???????? ????͡???ѧ??µ͹??? ?֧?? 2 ???
2.2 ?ҡ?ҹ?Ԩ?µ?ҧ????? ????? ??龺??? ????͡???ѧ??µ͹??ҷ???????Ե?ҹ>?ҹ ???ҧ??? Ŵŧ >??С???͡???ѧ??µ͹??繨з???????Ե?ҹ?ҹ???ҧ??? ????>??? ?????????????Ѵ?кҴ????͡???ѧ??µ͹??繨??? 3 ???
2.3 ?աó????Ƿ???͡???ѧ??µ͹????????ª???? ?ǡ????????Ե?ҹ?ҹ?ҡ? ?? ?ä?????????? ?ͺ?״ ???ҡ?? >>???? ????>?ä ?????ǧ? ?͡???ѧ??µ͹??Ҫ???Ŵ???Ե?ҹ?ҹ ?֧??ҡѺ "??????餹??? ?Թ??Ŵ???? ??ҹ?ҹ????ŧ?? "
??ػ?Ҷ֧???? ??ҹ????Һ???ǹФ?Ѻ??? ?͡???ѧ??? ?͹??????͵͹??繴ա????բ???ʹ? ?ա???˹?觤??
2.4 ?͡???ѧ???Ẻ???úԡ??͹?͹ ?? ?Թ????¾ҹ ???͢??ѡ??ҹ 30 ?ҷ? ? 60 ?ҷ? ????ͧ??????Ҩй͹?????Ѻ ???С???͡???ѧ ???Ẻ???úԡ 30 ?ҷ? ???仹?? ??ҧ??¨????? "?͹????չ" ?͡?ҫ????ķ??????? ? ????- ?չ?????մ??餹????ѧ??ҵѴ ?з?????ǧ?͹???¤????纻Ǵ ???????´ ?й???͡ - ???ѧ??????? ?Һ??? ??????ҹ͹??? ??ҹ?й͹??ѺʹԷ??Դ???ѹ ??ù͹??ѺʹԷ??? ??ҹ??ͧ??? ??ù͹??§ 5 ?.?.????§?? ?з?Һ???͵͹?ӧҹ??ҧ?ѹ????????? ????ǧ ?ʴ???ҹ͹??ѺʹԷ 5 ?.?. ??§?????? ?͡?ҡ????էҹ?Ԩ?????? ? ?͡?? ????? ???͹ 5 ?.?. ???غѵԡ?? ?ä??????ʹ?????ش?ѹ???¡??Ҿǡ?͹ 7-8 ?.?.

?й?? ????͡???ѧ??µ͹??????͡?͹?͹ ?ա??? ?͡???ѧ??µ͹???>>>>>> >>>>>>>>>>>> >>>>>>?? ??ʵ?Ҩ????Ե?Ԥس ???ᾷ???ʡ ?ѡ??ҹ???????>>????ӹ?¡???ٹ???Ǫ??ʵ???鹿? ??ҡ?êҴ??

 

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