womens marathon recovery-get the edge

8/14/2019 Womens Marathon Recovery-get the Edge

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Fjm{x Dwyilgy$fiahjm lgmy {glhgb wyhjm Lhmas Dfjwfl Dwyilg [glfqfshoj

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Co Xow{ Lgmy Ywbbg{ b{od df{fsaoj Fjmg{ Dfjfmgdgjs U{oklgdy?

Dfjx }odgj afrg aodg fjc yoihfl ioddhsdgjsy }hsa uoyyhklx f bfro{hsg yuo{shjm fishrhsx ob sagh{o}j ywia fy df{fsaoj, aflb df{fsaoj, fjc bwj {wjy fjc s{fhjhjm bo{ sagd, fy }gll fy ywuuo{shjmiahlc{gj fjc uf{sjg{ hj sagh{ aokkhgy fjc yuo{shjm fishrhshgy

]agj co sagx yhs co}j fjc {gys?

Dfjx s{x so df`g sag kgys ob f ydfll uhgig ob sagh{ cfx }agj grg{ sagx ifj mgs hs hb sag{g hy shdg hjkgs}ggj gjmfmgdgjsy !hb sagx f{g lwi`x( kgbo{g {fihjm obb so sag jgqs ojg$fjc sagj kfi` so sagdf{fsaoj s{fhjhjm

Kwhlchjm wu so xow{ df{fsaoj ifj kg ifj kg f ys{gyybwl shdg, kosa dgjsfllx fjc uaxyhifllx, f{g xowcohjm gjowma s{fhjhjm, uwsshjm hj gjowma `hlodgsg{y o{ dhlgy, f{g xow mgsshjm gjowma ylggu, afrgxow mos safs jfmmhjm ufhj bhqgc, f{g xow mohjm so mgs f klhysg{ cw{hjm s{fhjhjm safs }hll fbbgis xow oj{wj cfx?

Sagyg ugoulg f{g ysf{shjm obb hj f ;3 aow{ }o{lc iafduhojyahuy$}afs co doys ob sagd afrg hjioddoj safs ifj fbbgis sagh{ iafjigy ob bhjhyahjm?

Cw{hjm sag s{fhjhjm ygyyhojy, sagx f{g yo boiwyygc oj sagh{ s{fhjhjm ygyyhojy fjc s{xhjm so hdu{orgcsagh{ {fj`hjmy hj sag jgqs {fig, sagx afrg bo{mossgj o{ org{loo`gc safs f `gx f{gf so sagh{ ywiigyy hy{giorg{x b{od sagh{ lfys grgjs, fjc sag ywkygvwgjs s{fhjhjm ygyyhojy bo{ sahy ojg ifj fbbgis sagug{bo{dfjig oj {fig cfx

Yodg ugoulg afrg }{hssgj oj org{s{fhjhjm bo{ grgjsy }ahia ifj fbbgis ug{bo{dfjig$kws so hjfcchshoj so }afs sagx }{hsg !loo` hs wu oj sag hjsg{jgs( sag{g f{g ‑fjm{x dwyilgy‘

H bh{ys agf{c sahy sg{d }agj H }fy dwyilg {giorg{hjm fs sag ;55= Fjshkgy 2 Now{ grgjs }agj fjFdg{hifj {wjjg{ ifdg hj fbsg{ 3 cfxy oj sag s{fi`$H saowmas hs f rg{x cgyi{hushrg sg{d bo{ }afs }fymohjm oj hj ahy lgmy

Sagx }g{g i{fduhjm, kw{jhjm, gqafwysgc, lhsg{fllx iowlc jos dorg fjosag{ ysgu, ahy dwyilgy }g{gshmas, sag y`hj ywjkw{jgc, }agj ag chc s{x so ylggu ag iowlc jos ysou sagd dorhjm, sagx `guss}hsiahjm, }agj ag }gjs kfi` oj sag s{fi`, sagx }owlc jos ysf{s dorhjm kgifwyg ag afc yshbbgjgcwu$ag afc s{hgc grg{xsahjm ag `jg} so mgs kfi` ows sag{g

Ahy dwyilgy }g{g yo fjm{x sagx }g{g kghjm fjsfmojhyshi so ahd kx {gbwyhjm so iooug{fsg}hsa sag {gys ob ahd

Hb xow sw{j wu oj {fig cfx jos afrhjm {giorg{gc u{oug{lx b{od xow{ lfys grgjs fjc s{fhjhjm bo{ sahyojg xow f{g uwsshjm xow{yglb fs f chyfcrfjsfmg kgbo{g xow ysf{s

kgifwyg xow{ dwyilgy f{g lh`g ahy$sagx f{g fjm{x fjc wjiooug{fshrg

http://womensweb.aching-legs-relief.com/simple_running_recovery.html







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]afs f{g Fjm{x Dwyilgy? Fjm{x dwyilgy f{g lgm dwyilgy safs afrg kggj uwyagc soo bf{, soo bfys, fjc sooobsgj$fjc jos kggj fllo}gc so ifld co}j fjc {giorg{ sagdyglrgy

Yodg ob sag yxdusody ob sagd hjilwcg, bfshmwg, yo{gjgyy, sa{okkhjm, jos kghjm fklg so `ggu sag lgmyyshll, f bgglhjm ob {gyslgyyjgyy, y}ollgj fj`lgy, i{fduhjm, h{{hsfkhlhsx, yshbbjgyy

Co xow{ lgmy jggc fj fjmg{ dfjfmgdgjs iow{yg?

Fyywdhjm fll afy kggj ilgf{gc, sagj f loo` fs }agsag{ f lgm yg{rhihjm yxysgd cojg oj f {gmwlf{ kfyhydfx kgjgbhs sagd$fj fjmg{ dfjfmgdgjs iow{yg bo{ sag lgmy dfx kg fj oushoj

]ax co xow{ lgmy mgs fiahjm lgmy fjc sag dwyilgy mgs fjm{x ?

Org{wyg fjc fkwyg ob dwyilgy

Sagyg ugoulg afrg kggj {wjjhjm bo{ 9 cfxy$sagh{ dwyilgy afrg kggj org{wygc fjc f{g gqs{gdglxyo{g so sowia$sag bhkg{y afrg dhi{o$sgf{y hj sagd }ahia f{g kghjm agflgc kx sag kocx$ojg ob sagbh{ys ysfmgy hj sagh{ {gufh{ hyhjblfddfshoj }ahia u{ocwigy agfs

Hb fj fssgdus hy dfcg so wyg iojrgjshojfl dgsaocy ob {giorg{x fs sahy ysfmg, ywia fy }o{`hjm oj sagdwyilgy, hs ifj k{gf` hjso sag agflhjm u{oigyy fjc hji{gfyg sag shdg hs sf`gy so {giorg{${wkkhjm sagy`hj yshdwlfsgy sag ufhj {giguso{y hj sag y`hj fjc dwyilg ys{wisw{gy }ahia f{g fl{gfcxorg{yshdwlfsgc fjc fjm{x

Lgmy f{g lh`g ugoulg }agj sagx f{g fjm{x , xow ifj‘s {gfyoj }hsa sagd o{ co fjxsahjm dwia gqigus nwys {hcg ows sag yso{d fjc }fhs bo{ sagd so ifld co}j oj sagh{ o}j$hb sagx f{g kghjm fkwygc oj fiojysfjs kfyhy, sagx }hll jgrg{ ifld co}j$sagx }hll kg ia{ojhifllx fjm{x

O{ xow ifj df`g fj fssgdus so ifld sagd co}j$wywfllx xow ifj co sahy kx fcc{gyyhjm sag u{oklgdsafs ifwygc sag fjmg{ hj sag bh{ys ulfig$sahy hy }afs H chc so sag lgmy ob sag {wjjg{ fkorg









H uws ahy lgmy sa{owma fj fjmg{ dfjfmgdgjs iow{yg fjc yao}gc sagd ao} so ifldco}j$sagj H yg{rhigc sagd so mgs sagd dorhjm fmfhj

Ahy lgmy }g{g yo fjm{x aflb fj aow{ kgbo{g sahy uhisw{g }fy sf`gj$ahy dwyilgy afcmojg oj ys{h`g fjc ysouugc }o{`hjm iodulgsglx

Ag afc {wj soo bf{, soo bfys fjc soo lojm fjc fjmg{gc ahy dwyilgy

Sag uaoso yao}y f }odfj {wjjg{$sag cgbhjhshoj ob ag{ lgm dwyilgy$gyugihfllx sag iflb dwyilgy$sagxf{g rg{x shmas fjc sgjyg$}agj yag hy b{gya fjc {wjjhjm bo{ f yao{s shdg, !f yu{hjs( yag ifj ysou fjciojs{ol ag{ lgmy0 ag{ k{fhj ifj ufyy dgyyfmgy so sag lgmy so iloyg sagd co}j

Hb yag hy {wjjhjm chysfjig, !f df{fsaoj( sag k{fhj uwsy sagd hjso fwsodfshi docg gf{lx oj, fjc saglgmy if{{x ag{ bo{}f{c ob sagh{ o}j fiio{c$cw{hjm sag {wj fy sag chysfjig ufyygy wjcg{ ag{ bggs,bfshmwg ysf{sy so ygs hj, dwyilg yo{gjgyy cgrglouy fjc yag }hll s{x so hmjo{g hs kx iojigjs{fshjm ojosag{ sahjmy$sag chysfjig, shdg, uoyhshoj, c{hj`y$fjxsahjm kws sag }fx ag{ dwyilgy bggl

Yag hy iwsshjm sagd obb fjc hmjo{hjm sagd

Sag chysfjig kgs}ggj ag{ k{fhj fjc dwyilgy }hcgjy, yo fy sh{gcjgyy fbbgisy sag k{fhj hs hy jos yaf{ufjxdo{g, fjc nwcmgdgjs ysf{sy so kg fbbgisgc fjc sag dgyyfmgy sgllhjm sag lgmy }afs so co f{g loys hjs{fjylfshoj fjc yo sag lgmy nwys co }afs sagx afrg kggj cohjm fll flojm$dorhjm$sag dwyilgy co }afssagx afrg kggj iojchshojgc so co sa{owma {gugshshoj$if{{x sag kocx bo{}f{c

Fy yag sh{gy so}f{cy sag gjc ob sag {wj, fll sag dgiafjhydy safs gjyw{g ag{ wywfl cfhlx ydoosakochlx jggcy afrg sosfllx yaws co}j$fjc }agj yag bhjfllx ysouy gqafwysgc, ag{ dhjc }fjsy so nwysyaws co}j, yo cogy sag k{fhj$kws co sag dwyilgy `jo}?

Sag lgmy dfx ysou dorhjm, kws sag k{fhj ifj‘s sgll sag dwyilg bhkg{y fjc doso{ wjhsy so iloyg co}j,sag dwyilgy f{g gqafwysgc, yo{g, yguf{fsgc b{od sag {gys ob sag kocx fjc FJM[X&

Co xow afrg Fjmg{ Dfjfmgdgjs hyywgy }hsa Xow{ Lgmy fbsg{ fj gqafwyshjm cfx owsoj sag {ofc?

H mfrg sagh{ lgmy fjmg{ dfjfmgdgjs









BHMW[GY SF@GJ B[OD SAG !6887 IOLFI 2 CFX BOOS[FIG(JFDG Cfx 6 Cfx ; Cfx 9 Cfx 3 Cfx 7 Cfx 2

;9=*; 669*2 695 652 6;2 651@hlodgsg{y798 ;13 9;7 ;27 967 ;=5Lfuy

;67*; 81*1 81 698*2 691*3 6;;*3@hlodgsg{y791 ;3= ;37 938 932 952Lfuy

D Sfxlo{ 6=3*3 6;1*1 639*2 6;9*2 6;5*1 18*;@hlodgsg{y392 9;; 978 958 95; ;;9Lfuy615*3 699*; 6;3 66=*2 665 89*;@hlodgsg{y

376 999 965 ;83 ;=7 ;99LfuyU M{fx 675 693 657*; 83*1 666*2 652@hlodgsg{y

9=7 997 ;29 ;9= ;=8 ;27Lfuy691*3 651*3 652*1 662*3 652 65=*;@hlodgsg{y

932 ;=6 ;2= ;=3 ;27 ;21LfuyH Cfrhy 621 668*; 85 662*3 =; 81*1@hlodgsg{y

3;5 ;81 ;;7 ;86 615 ;3=LfuyM ]fssy 696*; 82*3 88*; 653*3 8;*1 699*2@hlodgsg{y

9;1 ;36 ;31 ;26 ;9; 993LfuyI Xowjm 63; 86*; 85 8=*2 11 8;@hlodgsg{y

977 ;;1 ;;7 ;33 ;;5 ;95LfuyC @gsslg 691*; 12*1 85*1 87*; 83*3 13*1@hlodgsg{y

99; ;6= ;;= ;91 ;92 ;6;Lfuy[ Ahll 6;1 15*1 88*; =5 87*2 82*3@hlodgsg{y

9;5 ;5; ;31 6=7 ;98 ;36Lfuy@ Bhyag{ 623 86*2 75 667*; 38*2 16*;@hlodgsg{y

365 ;;8 6;7 ;11 6;3 ;59LfuyM Uollf{c 6;5 =3*1 =9*2 21*3 28*2 26*;@hlodgsg{y

955 61= 613 6=6 6=3 679Lfuy

Sag fkorg m{owu ifdg hj bo{ dfyyfmg fjc ys{gsiahjmSag m{owu kglo} chc jos o{ afc sagh{ o}j dfyyfmg ugoulg

636*2 66;*1 653*1 656*2 81 82*3@hlodgsg{y973 ;1; ;2; ;73 ;73 ;37Lfuy

637*2 665*1 663*1 669*2 651*3 652@hlodgsg{y923 ;== ;1= ;13 ;=6 ;27Lfuy

67;*1 665*1 6;2*3 669*2 663*1 87*;@hlodgsg{y91; ;== 962 ;13 ;1= ;91Lfuy

635*1 1; 13 93 5 5@hlodgsg{y97; ;57 ;65 17Uwllgc ows !Klhysg{y(

6;=*; 81*3 =3*1 5 5 5@hlodgsg{y961 ;32 61=Uwllgc ows 5Lfuy

J Dg{ig{ 622 62*3 5 5 5 5@hlodgsg{y367 62*3Uwllgc ows 5 5Lfuy

Wjcg{lhjhjm hj sag sou m{owu yao}y }ag{g sag {gywlsy ob Mgjslg Dfjwfl Dwyilg [glfqfshoj}fy ysf{shjm so sf g gbbgis* Sag hjiojyhysgjihgy hj sag {gywlsy oj f cfhlx kfyhy }fyifwygc kx {grg{shjm kfi so iojrgjshojfl dfyyfmg so ygg }afs afuugjgcJosg sag ahmag{ hjnw{x fjc c{ou ows {fsg hj sag kossod m{owu*

F @{owmlh or

S [wyg

K Kgfwiafdu

C Uf{{hy

S [fbbg{sx

M DiIojjgll

M Fwclgx

Y Yifjloj

N Shddy









Sag iaf{s oj ufmg 3 yao}y hj yhdulg jwdg{hifl rflwgy }afs wyhjmfj fjmg{ dfjfmgdgjs yxysgd ifj co

Hs yao}y ao} fjm{x dwyilgy ifj cgi{gfyg xow{ ug{bo{dfjig, fjc fjmg{ dfjfmgdgjs ifjhji{gfyg hs

Sahy hy sag grgjs }agj H sa{g} ows grg{xsahjm H `jg} u{grhowylx fkows dwyilg {giorg{x fjc{gysf{sgc grg{xsahjm fb{gya$hs hy f 2 cfx grgjs aglc hj Iokw{m, Rhiso{hf, Fwys{flhf$sag lfuy f{giowjsgc kx hjcgugjcgjs lfu iowjsg{y fjc obbhihfly fjc rg{hbhgc kx sag morg{jhjm wls{f df{fsaojkocx FW[F

Hs hy uoyyhklg so ygg oj f cfhlx kfyhy b{od cfx ojg ao} bfshmwg fjc yo{gjgyy ifj ylo} sag {wjjg{ fjccgi{gfyg sagh{ chysfjig$fy H ug{bgisgc sag dfjfmgdgjs ob sagyg, sag {giorg{x {fsg fjc iojygvwgjshji{gfyg hj chysfjigy {gywlsgc b{od do{g shdg yugjs oj sag s{fi` fjc lgyy shdg oj sag {giorg{x sfklg

Co xow jggc so uws sagd oj fj Fjmg{ Dfjfmgdgjs Iow{yg?

]afs afuugjgc$}ax sag chbbg{gjig?

Fiahjm lgmy f{g wywfllx uf{s ob sag fjmg{ u{oroifshoj ixilg

Hb xow yugjc dwia ob xow{ }o{`hjm lhbg, aokkhgy, yuo{sy o{ osag{ fishrhshgy oj xow{ lgmy, wyhjm sagd,o{ nwys yhsshjm co}j hjfishrg, sag fkhlhsx so uwdu wygc klooc fjc blwhc b{od sag lo}g{ lgmy kfi` wuso sag kocx bo{ {gb{gyadgjs fjc {gixilhjm hy fbbgisgc

Sag iflb dwyilgy f{g sag doso{y fjc uo}g{ ywuulx bo{ f uwdu safs dorgy wygc blwhc wu sag lgmykfi` so sag kocx hb sagx f{g jos kghjm }o{`gc gbbhihgjslx sag blo} ob wygc klooc fjc blwhc b{od saglo}g{ lgmy hy {gcwigc, fjc }agj sag lgmy f{g wygc soo dwia, {gcwigc blo} ob b{gya klooc so sagdwyilg shyywgy {gcwigy sag fkhlhsx so {giorg{ vwhi`lx

Hb dwyilgy f{g jos iojysfjslx ywuulhgc }hsa b{gya oqxmgj bhllgc klooc, sagxbfshmwg }hsahj f yao{s shdg

Y}ollgj fj`lgyifj kg sag{gywls ob hjgbbhihgjs wygob iflb dwyilgy









Lo}g{ Lgm Ih{iwlfshoj

So `ggu sag ih{iwlfshoj hj sag lo}g{ lgmy mohjm, f yhdhlf{ rolwdg yaowlc kguwdugc ows ob sag lgmy fy blo}y hjso sagd

Olc klooc fjc blwhc hy sf`gj ows ob sag lo}g{ lgmy sa{owma sag rghjy kfi` so sag kocx, b{gya klooc hyywuulhgc so sag dwyilgy sa{owma sag f{sg{hgy

Blwhc fl}fxy bhjcy hsy o}j lgrgl kgifwyg ob m{frhsx

Fll blwhcy !}agj hj f iojbhjgc yufig( gqg{s f u{gyyw{g oj sag }flly ob sag rgyygly hs hy iojbhjgc hj$kgifwyg hs hy hj f iolwdj, sag u{gyyw{g hy m{gfsg{ fs sag kossod safj fs sag sou$sag yw{bfig afy rg{xlhsslg u{gyyw{g oj hs

M{frhsx fjc sag }ghmas ob blwhc hj sag kocxU{gyyw{g rf{hgy }hsa sag aghmas ob sag lhvwhc iolwdj$hj sag rghjy ob f ug{yoj ysfjchjm wu$fs sag agfc,sag u{gyyw{g hy fldoys joj$gqhysgjs, kws fs sag bggs sag lo}gys uf{s ob sag kocx sag u{gyyw{g hy ahmag{*Sag sg{d axc{oysfshi u{gyyw{g {gbg{y so sag bo{ig safs f lhvwhc gqg{sy fmfhjys sag }flly ob hsy iojsfhjg{!Axc{o$}fsg{ Ysfshi$ysfjchjm yshll( fjc hy dgfyw{gc hj dd am*

Agfc $65 dd am

Bggs 85 DD am

Sag ojlx sahjm u{grgjshjm fll sag blwhc {wjjhjm ows ob sag bggs hy sag gjcy ob sag sogy&








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B{gya lgmy$agflsax iflb ih{iwlfshojSo `ggu sag lo}g{ lgm ih{iwlfshoj }o{`hjm fjc sag iflb dwyilgy b{gya, sag dwyilgy {glx oj afrhjm fiojysfjs ywuulx ob b{gya klooc so sag shyywgy$klooc hy ygjs so sag lo}g{ lgmy wjcg{ u{gyyw{g sa{owmasag f{sg{hgy fjc grg{ cgi{gfyhjm hj yh~g rgyygly ifllgc f{sg{holgy fjc grgj ydfllg{ ifuhllf{hgy$fy sagrgyygl yh~g {gcwigy sag u{gyyw{g sf`hjm hs sag{g flyo cgi{gfygy

Kx sag shdg sag klooc {gfiagy sag bggs, fll sag u{gyyw{g afy kggj wygc, fjc sag{g hy jojg lgbs so {gsw{jsag klooc kfi` wu sag lgmy so sag kocx fmfhjys m{frhsx fmfhj

Sag Iflb Dwyilg UwduSo `ggu sag ih{iwlfshoj hj kflfjig hj sag lgmy, sag yfdg rolwdg ob klooc yaowlc iodg ows obsag lgmy fy mogy hjso sagd

Sag iflb dwyilg uwdu hy dfcg wu ob fll sag dwyilgy hj sag lgmy, kws sag doso{y safs u{orhcg saguo}g{ bo{ sag uwdu f{g sag iflb dwyilgy$sagyg f{g dfcg wu ob ; kfyhi dorg{y$sagx f{g Yolgwy }ahiahy u{hdf{hlx wygc bo{ ysfjchjm wu{hmas, fjc Mfys{oijgdhwy wygc bo{ {wjjhjm fjc nwduhjm

Fy sag dwyilgy dorg, sagx hji{gfyg fjc cgi{gfyg u{gyyw{g oj sag rgyygl }flly !sag rghjy( }ahiaafrg ojg$}fx rflrgy hj sagd, ougj so lgs sag klooc ufyy sa{owma sagd, fjc iloyg so u{grgjs sagklooc blo}hjm kfi` so}f{cy sag bggs

Kloocuwdugc b{odagf{s sa{owmaf{sg{hgy wjcg{ u{gyyw{g

[gfiagy bggs

U{gyyw{g {wjyows

Iflb dwyilgyfis fy uwdu

doso{y

Wygc klooc hy

dorgc wu saglgmy sa{owmasag rghjy

Oj {gsw{j sokocx klooc hy{gjow{hyagcfjc {gixilgc

Yolgwy Mfys{oijgdhwy









Sagx jggc fll sag dwyilgy }o{`hjm u{oug{lx so kg gbbhihgjs

Kx jos dorhjm sag lgmy, fjc ysfxhjm ysfshi sag uwdu cogy jos }o{` fy }gll fy hs yaowlc$sahy chy{wusysag ixilg fjc fllo}y wygc klooc so {gdfhj hj sag lo}g{ lgmy$fy hs hsy jos kghjm {gdorgc, }fsg{!lxdua blwhc( yguf{fsgy b{od hs fjc bhlly sag shyywg yufigy, fy hs hy jos kghjm uwdugc f}fx vwhi`lxgjowma, sag fj`lgy y}gll

U{oklgdy ifwygc kx iflb dwyilg uwdu hjgbbhihgjix hjilwcg• Uoo{ ih{iwlfshoj

• Lxdua yxysgd hjfishrhsx

• Rgjowy {gsw{j {gcwigc

So `ggu sag ih{iwlfshoj hj kflfjig hj sag lgmy fjc {gcwig dwyilg bfshmwg, sag yfdg rolwdg ob kloocyaowlc iodg ows ob sag lgmy fy mogy hjso sagd

Iflb dwyilg bfshmwg, shmas dwyilgy, fjc uoo{ lo}g{ lgm ih{iwlfshoj ifj iafyg gfia osag{ f{owjc hj fixilg safs hy chbbhiwls so k{gf` ows b{od$gfia hy f yglb cgys{wishrg uf{s safs u{ouy wu sag osag{ uf{sy ob sag ixilg fjc hs }hll sf`g f ih{iwhs k{gf`g{ so chy{wus sag ixilg ob bfshmwg

Doys ugoulg nwys jggc yodgsahjm yhdulg fjc gbbgishrg so dfhjsfhj sag agflsa ob sagh{ lgmy fy sag{gdfx jos kg dwia }{ojm }hsa sagd gqigus safs sagx yugjc soo dwia shdg oj sagd, yo sagx co josjggc so wyg f ylgcmgafddg{ so k{gf` fj gmmyagll }agj f sgfyuooj }hll co sag yfdg nok

Dfjx ugoulg yggd so bhjc dfx kg ufyyhrg dgsaocy ywia fy lxhjm co}j }hsa sag lgmy glgrfsgc so lgsm{frhsx c{fhj sag blwhc ows ob sag lgmy kfi` so sag kocx yo safs b{gya klooc ifj blo} hjso sag dwyilgshyywgy so aglu sagd {giorg{

Doys ugoulg }hsa fiahjm lgmy fjc fjm{x dwyilgy co jos afrg sag shdg bo{ f ufyyhrg fuu{ofia so sagh{ fiahjm lgmy

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Sahy hy shdg iojywdhjm fy }gll fy kghjm chbbhiwls so co hb xow afrg f kwyx lhbgysxlg

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Sahy hy fuulhgc sa{owma

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glyg hy f lwqw{x o{ jos jgigyyf{x









]afs hy Lhmas Dfjwfl Dwyilg [glfqfshoj?

Hs hy f lgm yg{rhihjm fjc fjmg{ dfjfmgdgjs yxysgd

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Hs hy kfyhifllx df`hjm sag iflb dwyilg uwdu }o{` fmfhj so sf`g yodg ob sag u{gyyw{g f}fx b{od saglo}g{ lgmy fjc lgs b{gya klooc hjso sag dwyilg shyywgy so aglu sag lgmy {giorg{

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Sagx afrg so mgs wu fjc mgs kfi` oj sag s{fi` o{ {ofc oj f iojysfjs kfyhy }agsag{ sagx }fjs so o{jos so fiahgrg sagh{ okngishrg$sag ug{yoj }hsa fiahjm lgmy flyo afy so mgs wu fjc dorg oj f iojysfjskfyhy }agsag{ sagh{ lgmy afrg {giorg{gc o{ jos }}}*af~f{cy*o{m/ysfjchjm









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Sag{g f{g f jwdkg{ ob }fxy so cgfl }hsa dwyilg fjmg{$sag bh{ys sahjm safs iodgy so doys ugoulg‘ydhjcy f{g dfjwfl sag{fuhgy$f u{oklgd }hsa dfjx ob sagd hy safs sagx hjrolrg }o{`hjm oj sagdwyilgy }hsa ylhchjm o{ mlhchjm dorgdgjsy fi{oyy sag yw{bfig ob sag y`hj

H {gbg{ so sahy fy f ‑y`hhjm‘ sgiajhvwg$hs ifj ifwyg u{oklgdy }hsa ‑fjm{x‘ dwyilgy kgifwyg sag cgusaob u{gyyw{g ob sag bhjmg{y wjiojs{ollgc, hs ifj yshdwlfsg ufhj {giguso{y hj sag y`hj fjc yw{{owjchjm

shyywgy fjc h{{hsfsg sagd do{gWjlh`g doys osag{ dfjwfl yxysgdy, wygy f ‑yjo} yaog‘ sgiajhvwg

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Lhmas Dfjwfl Dwyilg [glfqfshoj$sag lgm yg{rhihjm fjc fjmg{ dfjfmgdgjs yxysgd$}agj hs iodgy so ifldhjm sag lgmy, fjxsahjm glyg hy f lwqw{x o{ jos jgigyyf{x

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sag dwyilgshyywgy








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Sahy koo`lgs }hll aglu osag{y so lgf{j fjc u{fishig Dhiafgl‘y dgsaocy* Hs hy {gioddgjcgc {gfchjmbo{ grg{xojg }ao }fl`y fjc {wjy fjc }ao }fjsy so mo bw{sag{, mo bfysg{, o{ nwys so gjnox lhbg do{g&&-

YFJC[F K[O]J 6882 Lfchgy 6555 Dhlg ]o{lc [gio{c Aolcg{

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Hj xgf{y ufys, safs }owlc afrg gjcgc wu fy f joj$bhjhya* F jwdkg{ ob }fl`g{y }g{g fklg so `ggumohjm bo{ sag bwll ;3 aow{y oj sag kfyhy ob xow{ gqug{s aglu*—

Shd G{hiyoj Ygi{gsf{x Fwys{flhfj Igjsw{hojy Ilwk

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“Hb H afcj-s afc sag vwflhbhgc aglu b{od sag gqigllgjs dfyygw{ Dhiafgl Mhllfj, sf`hjm ygrg{flsaowyfjcy ob `d ows ob dx lgmy, H iowlc yuf{g dxyglb sag gbbo{s&—

“Dx i{g} bo{ sag iw{{gjs ysfmgy, Dhiafgl Mhllfj, afy u{orgj so afrg osag{ sflgjsy safj sag vwhsgsfqhjm nok ob sf`hjm if{g ob fll sag {gvwh{gdgjsy ob f {gfllx sh{gc wls{f {wjjg{&Ag afy yhjig xgf{y kfi` kggj }o{`hjm oj f jg} fuu{ofia so ys{gsiahjm fjc dwyilg${gkwhlchjm bo{wls{f {wjjg{y* H afrg sag lfys s}o cfxy s{hgc ahy if{gbwl ys{gsia fjc dfyyfmg, fjc f khs so dx yw{u{hygsag dwyilgy f{g kgmhjjhjm so bggl lh`g kgbo{g sag ysf{s kfi` hj M{ggj}hia, Lojcoj&&

Wywfllx H cogyj‘s sf`g dfyyfmg fy sag lgmy ob fj wls{f {wjjg{ }hll obsgj kg vwhsg yo{g cw{hjm sag lojmshdg grgjsy !fjc gyugihfllx hj fj dwlsh$xgf{ grgjs lh`g sahy***(, fjc mgsshjm f dfyyfmg ifj fs shdgyifwyg do{g hjnw{x fjc i{fduhjm wu safj mooc* Bo{ gqfdulg dx lfys dfyyfmg }fy yodg 6; 555`d

fmo }agj H {fj sag 6;$aow{ iodugshshoj hj Bhjlfjc* Fjc yo bf{ safs afy kggj sag ojlx ojg*Kws Mhllfj ifdg }hsa kgys {gioddgjcfshojy b{od dx dfhj iojsfis hj Fwys{flhf, Uahl Gyyfd, }aokgyhcgy kghjm rhig u{gyhcgjs hj sag Fwys{flhfj Wls{f {wjjg{y Fyyoihfshoj afy agfuy ob mooc`jo}lgcmg so yaf{g* Fjc sahy jg} `hjc ob dhlc dfyyfmg bo{ wls{f {wjjg{y hy cgbhjhsglx ojg ob sagmooc shuy& Sag{g yaowlc kg f bfh{ iafjig safs H fiswfllx mgs b{gya gjowma so co yodg cgigjs {wjjhjmfs sag 2 Cfx [fig safs H afrg iodhjm wu hj Iolfi b{od sag ;6*Jorgdkg{* H vwhsg loo` bo{}f{c sosafs, grgj saowma H ifj‘s gqugis so df`g f sou ilfyy {gywls >$(—Ag }oj& =72*; `hlodgsg{y !Ngyug{ aolcy sag {gio{c bo{ sag lojmgys {wj hj ahyso{x org{ ;2555`hlodgsg{y fjc sag bh{ys ug{yoj so {wj f{owjc sag }o{lc Sf`gj b{od }}}*}o{lc{wj*o{m









Yodg {gbg{gjigy bo{ Lhmas Dfjwfl Dwyilg [glfqfshoj

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Sahy sxug ob grgjs hy rg{x cgdfjchjm oj Iodugshso{y, fjc gfia xgf{, hj fcchshoj so Bh{ys Fhcywuuo{s, }g ygg` so afrg sag yg{rhigy ob f dfyygw{ }ao ifj }o{` oj sh{gc lgmy fjc flyo s{gfs klhysg{y

hj o{cg{ so `ggu gjs{fjsy oj sag s{fi`*]g afrg kggj u{hrhlgmgc bo{ dfjx xgf{y so afrg afc sag rolwjsf{x yg{rhigy ob Dhiafgl Mhllfj }ao}hsa ahy sgiajhvwgy hy fklg so iofq {gjg}gc lhbg b{od gqs{gdglx sh{gc dwyilgy fjc lgmy so mgsfsalgsgy kfi` oj sag s{fi` }agj sagx }g{g sahj`hjm safs sagx }owlc afrg so {gsh{g*

Dhiafgl afy f rg{x }gll cgyg{rgc {guwsfshoj hj sag +Wls{f+ {wjjhjm fjc }fl`hjm b{fsg{jhsx }ao loo` bo{}f{c so ahy u{gygjig fs ow{ grgjsy fy sagx `jo} ag mgsy {gywlsy }hsaows ifwyhjm bw{sag{ hjnw{x}hsa ahy s{gfsdgjsy*

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kx Dhiafgl*Ow{ O{mfjhyhjm Ioddhssgg fs Iokw{m hy m{fsgbwl so Dhiafgl bo{ ahy cgchifshoj so sag yuo{s fjc ifjioddgjc ahy sgiajhvwgy so Fsalgsgy*

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Gbbgis ob Axc{oysfshi U{gyyw{g oj Rgjowy U{gyyw{g ! U*627(-Mwxsoj$Sgqskoo` ob Dgchifl Uaxyholomx ghmasa gchshoj$6886 ]*K* Yfwjcg{y Iodufjx$HYKJ 5$=;2$9883$5

Gbbgis ob Axc{oysfshi Bfiso{y oj F{sg{hfl fjc Osag{ U{gyyw{gy !U*62=(-Mwxsoj$Sgqskoo` ob Dgchifl Uaxyholomx ghmasa gchshoj$6886 ]*K* Yfwjcg{y Iodufjx$HYKJ 5$=;2$9883$5

Iflb dwyilg uwdu hjgbbhihgjix

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assu>//}odgjy}gk*fiahjm$lgmy${glhgb*iod/yhdulg_{wjjhjm_{giorg{x*asdl












Kgf{ hj dhjc safs dfjx ob sag fkorg afrg f dgchifl ioduojgjs so sagd yo xowyaowlc kg mgsshjm sagd iagi`gc ows fjc s{gfsgc kx f dgchifl u{obgyyhojfl

Ojig sahy afy kggj cojg, hs hy shdg so iojyhcg{ osag{ oushojy ywia fy uochfs{hysy,uaxyhosag{fuhysy, iah{ou{fiso{y so ygg hb sag{g hy f uaxyhifl iojs{hkwshoj so sagd safsifj kg yo{sgc ows$hs hy jo wyg s{gfshjm sag yxdusody wjlgyy sag ifwyg afy kggjfcc{gyygc





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