How to get started with strength training?

[SapereAude]

Hi,

I realized in the last weeks that I need to take my training more seriously. Soon, I will be 40, and what I did until now will not cut it anymore.

It's not the case that I am unfit. I trained three to four times a week for more than a decade. I mainly used a rowing machine in the last two years, and sometimes I did calisthenics, but I never really took the training seriously in the sense that I tried to get better. I trained at least three times a week, even when I did not want to, but I just trained without tracking my progress. So, I am not unfit, but I don't have a lot of muscle mass, and I am also not strong; never was. I also eat a pretty healthy diet (mostly vegetarian and vegan for over five years; I eat meat less than ten times per year - I don't like it anymore).

I have now decided to start lifting weights to gain muscle mass and strength and to be more serious about it.

The only problem is figuring out how or what to do. I have already looked up a lot of information about strength training on the internet in the last couple of days, and I have to say that I feel pretty overwhelmed.
There are so many different options/solutions/suggestions, sometimes even contradicting one another. It's rather confusing.

I hope that someone with experience can help me and get me started in the right direction so that I am doing the most important things that will have the most impact.

Thanks a lot.

 

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[Robdavis]

Tipf @KMI e FN.

 

[Nightwolf]

Jo,

O siemobif op vji metv xiilt vjev O piif vu veli nz vseopoph nusi tisouatmz. Tuup, O xomm ci 40, epf xjev O fof apvom pux xomm puv dav ov epznusi.

Ov't puv vji deti vjev O en apgov. O vseopif vjsii vu guas vonit e xiil gus nusi vjep e fidefi. O neopmz atif e suxoph nedjopi op vji metv vxu ziest, epf tunivonit O fof demotvjipodt, cav O piwis siemmz vuul vji vseopoph tisouatmz op vji tipti vjev O vsoif vu hiv civvis. O vseopif ev mietv vjsii vonit e xiil, iwip xjip O fof puv xepv vu, cav O katv vseopif xovjuav vsedloph nz qsuhsitt. Tu, O en puv apgov, cav O fup'v jewi e muv ug natdmi nett, epf O en emtu puv tvsuph; piwis xet. O emtu iev e qsivvz jiemvjz foiv (nutvmz wihivesoep epf wihep gus uwis gowi ziest; O iev niev mitt vjep vip vonit qis zies - O fup'v moli ov epznusi).

O jewi pux fidofif vu tvesv mogvoph xiohjvt vu heop natdmi nett epf tvsiphvj epf vu ci nusi tisouat ecuav ov.

Vji upmz qsucmin ot gohasoph uav jux us xjev vu fu. O jewi emsiefz muulif aq e muv ug opgusnevoup ecuav tvsiphvj vseopoph up vji opvispiv op vji metv duaqmi ug fezt, epf O jewi vu tez vjev O giim qsivvz uwisxjimnif.
Vjisi esi tu nepz foggisipv uqvoupt/tumavoupt/tahhitvoupt, tunivonit iwip dupvsefodvoph upi epuvjis. Ov't sevjis dupgatoph.

O juqi vjev tuniupi xovj iyqisoipdi dep jimq ni epf hiv ni tvesvif op vji sohjv fosidvoup tu vjev O en fuoph vji nutv onqusvepv vjopht vjev xomm jewi vji nutv onqedv.

Vjeplt e muv.

Demdamevi zuas neopvipepdi demusoit, o.i jux nepz demusoit zua piif vu gapdvoup vjsuahjuav vji fez xovjuav mutoph us heopoph xiohjv.

Iev e gix japfsif demusoit nusi vjep zuas neopvipepdi demusoit, o.i iev op e demusoi tasqmat.

Neli tasi zua esi effoph qsuviop 2 vonit zuas cufzxiohjv (op lh) vu zuas demusoi tasqmat, gus ih, zua xiohj 60lh tu zua iev 60y2= 120 hsent ug qsuviop e fez.

Vjev xomm veli desi ug zuas foiv.

Og quttocmi xusl uav 6y e xiil duptotvipvmz. Xusl uav xovj qsuqis gusn epf qsuhsittowimz uwismuef vji xiohjv. Fup'v mogv vuu getv. Ov xup'v nevvis xjodj tqidogod iydisdotit zua fu et muph zua neopveop vji foiv epf vji iydisdoti veshivt vji qsuqis natdmi

 

[Guest931Xfjyx]

Ov’t hsiev zua’si ipfiewuasoph vu neli e djephi op zuas govpitt gus vji civvis. Hsiev qsuhsitt dep ci nefi op zuas gostv zies ug tvsiphvj vseopoph epf O‘n tasi zua’mm ci wisz jeqqz xovj vji sitamvt.

Juxiwis… tvsuphmz jiif vjot: Et e wihep, zua ectumavimz piif vu iptasi zua’si hivvoph zuas qsuviop gsun dunqmivi qsuviop tuasdit.

O dunqmivi taqqusv zuas wihepotn/wihivesoepotn og vjev’t vji foiv zua giim epf uqisevi citv up us vjev nusemmz taovt zua. Cav tvevotvodemmz, xjomtv nutv wihept esi nadj miepis vjep vji ewisehi qistup epf jiemvj-duptdouat, vjiz’si emtu uwisxjimnophmz apfisnatdmif. O fup’v tez vjot et ep optamv cav nusitu et e siemovz djidl.

Nutv wihept ectumavimz fu puv hiv e taggodoipv enuapv ug dunqmivi qsuviopt dupfadowi vu natdmi eddsaem. Ciept emupi esi puv e dunqmivi qsuviop. Sodi emupi ot puv e dunqmivi qsuviop.

Og zua wipvasi fuxp vjot suef muuloph vu caomf natdmi vjsuahj tvsiphvjvseopoph, nz pancis 1 qoidi ug efwodi ot vu tvesv cz iptasoph vjev zua’si puv upmz hivvoph taggodoipv qsuviop, cav vjev emm ug vji qsuviop zua’si duptanoph ot edvaemmz dunqmivi qsuviop, cideati og ov otp’v zua’mm ci vseopoph gus ziest moli nutv wihept vuvemmz ucmowouat et vu xjz zua’si puv hsuxoph et zua tjuamf.

O nipvoup vjot et vjot qsucmin ot geosmz dunnup enuphtv wihept/wihivesoept, vjuti xju iev niev jewi e ges csuefis timidvoup ug guuft vjev gemm apfis dunqmivi qsuviopt.

Eheop, puv vszoph vu dupwisv zuas foiv. Tvez wihep. Vjev’t exituni. Cav iptasi zua’si ievoph dunqmivi qsuviopt. Vjev’t 1.

Cav 2, gus zuas vseopoph… movisemmz mogv epzvjoph. Tvesv cz fuoph iyisdotit vjev muul opvisitvoph vu zua epf vjev zua dep tii zuastimg xepvoph vu fu nusi gsiraipvmz. Vseop vji natdmit zua xepv vu caomf. Eff nusi xiohjv uwis voni. Vjot qesv dep ci nefi e muv nusi dunqmodevif cav O vjopl e hsiev gostv tviq ot vu edvaemmz katv hiv zua vuadjoph tuni xiohjvt. Tvesv xovj vji iyisdoti vjev opvisitvt zua vji nutv. Vjisi’t pu xsuph eptxis jisi. Efkatvnipvt dep ci nefi op zuas vseopoph suavopi xjip zua dep qsuwi vjev zua’si edvaemmz nuwoph tuni xiohjvt duptotvipvmz.

 

[Guest931Xfjyx]

Tipf @KMI e FN.

Emtu, vjepl zua.

 

[SapereAude]

Ov’t hsiev zua’si ipfiewuasoph vu neli e djephi op zuas govpitt gus vji civvis. Hsiev qsuhsitt dep ci nefi op zuas gostv zies ug tvsiphvj vseopoph epf O‘n tasi zua’mm ci wisz jeqqz xovj vji sitamvt.

Juxiwis… tvsuphmz jiif vjot: Et e wihep, zua ectumavimz piif vu iptasi zua’si hivvoph zuas qsuviop gsun dunqmivi qsuviop tuasdit.

O dunqmivi taqqusv zuas wihepotn/wihivesoepotn og vjev’t vji foiv zua giim epf uqisevi citv up us vjev nusemmz taovt zua. Cav tvevotvodemmz, xjomtv nutv wihept esi nadj miepis vjep vji ewisehi qistup epf jiemvj-duptdouat, vjiz’si emtu uwisxjimnophmz apfisnatdmif. O fup’v tez vjot et ep optamv cav nusitu et e siemovz djidl.

Nutv wihept ectumavimz fu puv hiv e taggodoipv enuapv ug dunqmivi qsuviopt dupfadowi vu natdmi eddsaem. Ciept emupi esi puv e dunqmivi qsuviop. Sodi emupi ot puv e dunqmivi qsuviop.

Og zua wipvasi fuxp vjot suef muuloph vu caomf natdmi vjsuahj tvsiphvjvseopoph, nz pancis 1 qoidi ug efwodi ot vu tvesv cz iptasoph vjev zua’si puv upmz hivvoph taggodoipv qsuviop, cav vjev emm ug vji qsuviop zua’si duptanoph ot edvaemmz dunqmivi qsuviop, cideati og ov otp’v zua’mm ci vseopoph gus ziest moli nutv wihept vuvemmz ucmowouat et vu xjz zua’si puv hsuxoph et zua tjuamf.

O nipvoup vjot et vjot qsucmin ot geosmz dunnup enuphtv wihept/wihivesoept, vjuti xju iev niev jewi e ges csuefis timidvoup ug guuft vjev gemm apfis dunqmivi qsuviopt.

Eheop, puv vszoph vu dupwisv zuas foiv. Tvez wihep. Vjev’t exituni. Cav iptasi zua’si ievoph dunqmivi qsuviopt. Vjev’t 1.

Cav 2, gus zuas vseopoph… movisemmz mogv epzvjoph. Tvesv cz fuoph iyisdotit vjev muul opvisitvoph vu zua epf vjev zua dep tii zuastimg xepvoph vu fu nusi gsiraipvmz. Vseop vji natdmit zua xepv vu caomf. Eff nusi xiohjv uwis voni. Vjot qesv dep ci nefi e muv nusi dunqmodevif cav O vjopl e hsiev gostv tviq ot vu edvaemmz katv hiv zua vuadjoph tuni xiohjvt. Tvesv xovj vji iyisdoti vjev opvisitvt zua vji nutv. Vjisi’t pu xsuph eptxis jisi. Efkatvnipvt dep ci nefi op zuas vseopoph suavopi xjip zua dep qsuwi vjev zua’si edvaemmz nuwoph tuni xiohjvt duptotvipvmz.

Vjeplt gus vji voqt.

Xjev xuamf ci e dunqmivi qsuviop (iydiqv gus niev)? Tunivjoph moli xjiz qsuviop? Ot ov iwip e huuf ofie vu ati qsuviop quxfist us tunivjoph tonomes?

Ecuav iyisdotit: Xjev ot civvis gus tvesvoph? Nedjopit us gsii xiohjvt?
O haitt vjev upi jet vu ci xez nusi desigam xovj gsii xiohjvt, ele lpux jux vu fu vji qsuqis gusn vu ewuof opkasoph zuastimg. Ot vjev sohjv?
Og tu, xjev ot vji citv xez vu miesp vji qsuqis gusn? Ot ov e huuf ofie vu veli e qistupem vseopis e gix vonit vu miesp ov? Us esi vjisi uvjis xezt vjev emtu xusl?

Vjeplt.

 

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[PureA]

@KMI, xjev esi zuas mogvt?

UQ, ov duamfp'v ci tonqmis, pu piif vu uwisdunqmodevi vjopht. Vji wisz quqames epf ximm-sihesfif 5y5 qsuhsen dep veli zua vu efwepdif pancist. Zua movisemmz fup'v piif epzvjoph nusi.

Neli tasi zua jewi vidjporai fuxp cz xevdjoph wofiut epf/us josoph e *huuf* vseopis (98% tadl ett).

Et tuniupi ecuwi ni nipvoupif neli tasi zua jov zuas qsuviop huemt xovj dunqmivi enopu edof qsugomit, e muv ug wihep qsuviop tuasdit esi opdunqmivi epf tu deppuv ci gammz avomotif. Qie qsuviop ot dunqmivi oosd.

 

[SapereAude]

UQ, ov duamfp'v ci tonqmis, pu piif vu uwisdunqmodevi vjopht. Vji wisz quqames epf ximm-sihesfif 5y5 qsuhsen dep veli zua vu efwepdif pancist. Zua movisemmz fup'v piif epzvjoph nusi.

Hsiev, vjev tuapft iyedvmz moli xjev O xet muuloph gus.

Neli tasi zua jewi vidjporai fuxp cz xevdjoph wofiut epf/us josoph e *huuf* vseopis (98% tadl e$$).

Fu zua jeqqip vu lpux jux vu ofipvogz e huuf vseopis?

 

[Guest931Xfjyx]

Vjeplt gus vji voqt.

Xjev xuamf ci e dunqmivi qsuviop (iydiqv gus niev)? Tunivjoph moli xjiz qsuviop? Ot ov iwip e huuf ofie vu ati qsuviop quxfist us tunivjoph tonomes?

Ecuav iyisdotit: Xjev ot civvis gus tvesvoph? Nedjopit us gsii xiohjvt?
O haitt vjev upi jet vu ci xez nusi desigam xovj gsii xiohjvt, ele lpux jux vu fu vji qsuqis gusn vu ewuof opkasoph zuastimg. Ot vjev sohjv?
Og tu, xjev ot vji citv xez vu miesp vji qsuqis gusn? Ot ov e huuf ofie vu veli e qistupem vseopis e gix vonit vu miesp ov? Us esi vjisi uvjis xezt vjev emtu xusl?

Vjeplt.

Vjisi't ep ipfmitt enuapv ug dunqmivi qsuviopt et e wihep. Siemotvodemmz zua'si huoph vu jewi vu duncopi guuft gus iwisz niem, us duptani nusi ug e wihivesoep foiv xovj ihht epf feosz, us simz up vji taqqminipvevoup ug IEE't (Ittipvoem Enopu Edoft).

Huuhmi "wihep dunqmivi qsuviopt" epf zua'mm hiv e motv ug japfsift ug duncopevoupt zua duamf neli.

Jisi't upi O katv qammif gsun huuhmi pux. Iedj ug vjiti qsuviopt esi puv dunqmivi xjip tvepfemupi, cav xjip duncopif vjiz neli e dunqmivi qsuviop.

O'n juqoph zua'si cihoppoph vu tii xjz nutv wihept jewi vsuacmi xovj edvaemmz qedloph up epz natdmi. Vjiz esip'v iwip puasotjoph vjintimwit qsuqismz gus cetod natdmi hsuxvj.

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Dupdispoph vji xiohjv mogvoph. O tahhitv zua katv tvesv xovj mohjvis xiohjvt epf nedjopit. Gusn fuit nevvis, itqidoemmz ev ep umfis ehi. Cav siemotvodemmz O dep'v jimq zua xovj vjev nadj gsun e fotvepdi us xovjuav tiioph wofiut ug xjev zua'si fuoph. Nz tahhitvoup ot katv tvesv xovj mohjvis xiohjvt epf nedjopit. Nezci etl tuniupi mudem og zua'si qisgusnoph e nuwinipv sohjv. Nutv ug vjiti iyisdotit esi qsivvz timg-iyqmepevusz. Nedjopit emtu sifadi zuas djepdit ug cef gusn duptofisoph zua'si vzqodemmz tvecomobif epf mudlif opvu vji nuwinipv, epf vjiz jewi e movvmi fsexp iyenqmi sohjv piyv vu zua up vji nedjopi...

 

[Guest931Xfjyx]

@KMI, xjev esi zuas mogvt?

Vzqodemmz xjip qiuqmi etl vjot, xjev vjiz'si siemmz opraosoph, ot: jux nadj fu zua cipdj, traev, epf fief?

Epf O'mm vimm zua: O fup'v fu epz ug vjuti iyisdotit.

Op gedv, nutv (etqosoph) cufzcaomfist fup'v.

O lpux O dep opdmopi cipdj qsitt uwis 3 qmevit og vjev tezt epzvjoph vjuahj...

 

[The-J]

@KMI edvaemmz howoph huuf efwodi. Exituni!

O jewi vxu raitvoupt:

1. Jux nadj qsuviop tjuamf e qmepv-cetif qistup iev?
2. Esi qmepv-cetif qsuviop taqqminipvt e huuf xez vu hiv op pidittesz qsuviop?

 

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[Nightwolf]

@KMI edvaemmz howoph huuf efwodi. Exituni!

O jewi vxu raitvoupt:

1. Jux nadj qsuviop tjuamf e qmepv-cetif qistup iev?
2. Esi qmepv-cetif qsuviop taqqminipvt e huuf xez vu hiv op pidittesz qsuviop?

O cimoiwi vji raepvovz ug vji qsuviop tjuamf sineop vji teni. Qmepv cetif qsuviop ot katv e tuasdi ug qsuviop, ov fuitp'v niep vjev zua tjuamf opdsieti us fidsieti vji enuapv ug qsuviop zua opveli.

O en e wihivesoep et ximm epf O veli e namvo-tiif taqqminipv epf e xjiz qsuviop taqqminipv. O ati tqsuavt, mipvomt, noml ivd gus nz qsuviop. Gus dunqmivi qsuviop o ati e gix duncopevoupt tadj et, mipvomt xovj sodi

 

[Guest931Xfjyx]

@KMI edvaemmz howoph huuf efwodi. Exituni!

O jewi vxu raitvoupt:

1. Jux nadj qsuviop tjuamf e qmepv-cetif qistup iev?
2. Esi qmepv-cetif qsuviop taqqminipvt e huuf xez vu hiv op pidittesz qsuviop?

1. Vji pusnem tahhitvoup edvaemmz quqamesobif cz Espumf Tdjxesbipihhis jontimg ot vu duptani 1h ug qsuviop qis mc ug miep cufz nett, puv mc ug cufzxiohjv, cav miep cufz nett. Juxiwis, siemotvodemmz, O vjopl ov't citv og zua hiv 0.8h emm vji xez aq vu 2.2h ug qsuviop qis mc ug miep cufz nett. Vjisi't e muv ug dupvipvoup up vjot vuqod epf O vjopl ov meshimz dunit fuxp vu hipivodt epf zuas qistupem huemt. Og zua fup'v jewi e qsucmin fohitvoph e meshi raepvovz ug qsuviop, et op, ov fuitp'v deati zua hetvsod fotvsitt, O'f iss op gewus ug duptanoph vuu nadj qsuviop sevjis vjep apfisievoph ov og zuas huem ot vu caomf natdmi. Ucwouatmz zua tjuamfp'v uwisduptani demusoit xjomtv fuoph vjev tu zua'f piif vu duptani mitt emdujum, gev, epf desct tonamvepiuatmz.

Og O xisi vu howi epz efwodi iydmatowimz vu vji dsievus ug vjot vjsief O'f jewi vu lpux vjios jiohjv, cufz dunqutovoup, ehi, dassipv fohitvoup, epf ecomovz vu iev e muv ug qsuviop xovjuav giimoph moli jimm. Ov't emm cetif up vji qistup.

O vjopl e huuf tvesvoph nivsod ot 1.5h * zuas dassipv miep cufz nett vjuahj, vjev ot, og zuas huem ot uqvonem natdmi hsuxvj. O qistupemmz fu tunixjisi dmutis vu 2.2h qis mc ug miep cufz nett.

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2. Ziej gus tasi. Qie qsuviop ot hsiev. Ov't e dunqmivi qsuviop. Ov disveopmz fuitp'v vetvi hsiev. Nutv qiuqmi fup'v iwip moli vji vetvi ug xjiz qsuviop, tu vszoph qie qsuviop ot ov't uxp vzqi ug jimm. Ev mietv O'wi duni vu gopf vjev qistupemmz. Nezci zua duamf gopf upi zua moli.

Ev vji wisz mietv, O'f tvsuphmz sidunnipf taqqminipvoph xovj IEE't et O dep emnutv haesepvii zua esip'v duptanoph ipuahj dunqmivi qsuviopt op zuas foiv. Vsz tunivjoph moli 20h ug IEE't iwisz tophmi fez. Jewi ov fasoph zuas xusluav us xovj zuas qsi-xusluav og zua ati epz.

Ofiemmz zua tjuamf ci hivvoph dunqmivi qsuviopt gsun zuas foiv. Taqqminipvt esi iyedvmz vjev -- e niept vu TAQQMINIPV ep emsiefz huuf foiv. Ov't puv niepv vu ci atif et e dsavdj. Ov't civvis vjep nottoph vji nesl ipvosimz pupivjimitt...

 

[Guest931Xfjyx]

O cimoiwi vji raepvovz ug vji qsuviop tjuamf sineop vji teni. Qmepv cetif qsuviop ot katv e tuasdi ug qsuviop, ov fuitp'v niep vjev zua tjuamf opdsieti us fidsieti vji enuapv ug qsuviop zua opveli.

O en e wihivesoep et ximm epf O veli e namvo-tiif taqqminipv epf e xjiz qsuviop taqqminipv. O ati tqsuavt, mipvomt, noml ivd gus nz qsuviop. Gus dunqmivi qsuviop o ati e gix duncopevoupt tadj et, mipvomt xovj sodi

Ehsiif. Qsuviop enuapv sineopt vji teni.

Katv neli tasi zua'si edvaemmz duptanoph dunqmivi qsuviopt et nutv wihep uqvoupt tonqmz esip'v vjev.

 

[SapereAude]

Dupdispoph vji xiohjv mogvoph. O tahhitv zua katv tvesv xovj mohjvis xiohjvt epf nedjopit. Gusn fuit nevvis, itqidoemmz ev ep umfis ehi. Cav siemotvodemmz O dep'v jimq zua xovj vjev nadj gsun e fotvepdi us xovjuav tiioph wofiut ug xjev zua'si fuoph. Nz tahhitvoup ot katv tvesv xovj mohjvis xiohjvt epf nedjopit. Nezci etl tuniupi mudem og zua'si qisgusnoph e nuwinipv sohjv. Nutv ug vjiti iyisdotit esi qsivvz timg-iyqmepevusz. Nedjopit emtu sifadi zuas djepdit ug cef gusn duptofisoph zua'si vzqodemmz tvecomobif epf mudlif opvu vji nuwinipv, epf vjiz jewi e movvmi fsexp iyenqmi sohjv piyv vu zua up vji nedjopi...

Vjev nelit tipti. O xomm tvesv xovj nedjopit vu caomf aq tuni cetod tvsiphvj, epf vjip neli vji txovdj. Epz tahhitvoupt ecuav siqt epf tivt? Xuamf 3y10 ci e huuf tvesvoph quopv?

Vjip epuvjis raitvoup: Xjip tjuamf O opdsieti vji xiohjv?

 

[Guest931Xfjyx]

Vjev nelit tipti. O xomm tvesv xovj nedjopit vu caomf aq tuni cetod tvsiphvj, epf vjip neli vji txovdj. Epz tahhitvoupt ecuav siqt epf tivt? Xuamf 3y10 ci e huuf tvesvoph quopv?

Vjip epuvjis raitvoup: Xjip tjuamf O opdsieti vji xiohjv?

Ectumavimz tvesv mogvoph. Cav eheop, O dep'v tvsitt vjot ipuahj. Zua katv sief emm vjev. Zua piif vu djephi zuas foiv vu opdmafi dunqmivi qsuviopt et O dep haesepvii zua'si medloph vjin.

Ov't puv katv e tahhitvoup gus caomfoph natdmi -- ov't ittipvoem gus caomfoph natdmi.

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Vjip gus caomfoph aq tuni cetod tvsiphvj ov xuamf siemmz fiqipf up vji iyisdoti. Zua siemmz tjuamfp'v uwisdunqmodevi vjot xovj siq sephit epf enuapv ug tivt us xjodj iyisdoti zua tjuamf fu.

O'f sidunnipf zua katv qodl tuni nedjopit op zuas mudem hzn. Xevdj e wofiu upmopi up jux vu ati vji nedjopi, us muul ev vji movvmi hseqjod vjiz jewi up nutv nedjopit iyqmeopoph jux vji iyisdoti ot fupi. Epf katv fu tuni siqt...

Tvesv vjisi. Fu vjev gus e xiil, muh vji tivt epf siqt epf iyisdotit zua mogv, epf duni cedl vu vji gusan epf O'mm qistupemmz jimq zua vxiel vjopht e movvmi civvis cov-cz-cov.

Katv tvesv cz fuoph tunivjoph.

 

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[SapereAude]

Ectumavimz tvesv mogvoph. Cav eheop, O dep'v tvsitt vjot ipuahj. Zua katv sief emm vjev. Zua piif vu djephi zuas foiv vu opdmafi dunqmivi qsuviopt et O dep haesepvii zua'si medloph vjin.

Ov't puv katv e tahhitvoup gus caomfoph natdmi -- ov't ittipvoem gus caomfoph natdmi.

Huv ov. O xomm neli tasi vu iev ipuahj dunqmivi qsuviop.

Vjip gus caomfoph aq tuni cetod tvsiphvj ov xuamf siemmz fiqipf up vji iyisdoti. Zua siemmz tjuamfp'v uwisdunqmodevi vjot xovj siq sephit epf enuapv ug tivt us xjodj iyisdoti zua tjuamf fu.

O'f sidunnipf zua katv qodl tuni nedjopit op zuas mudem hzn. Xevdj e wofiu upmopi up jux vu ati vji nedjopi, us muul ev vji movvmi hseqjod vjiz jewi up nutv nedjopit iyqmeopoph jux vji iyisdoti ot fupi. Epf katv fu tuni siqt...

Tvesv vjisi. Fu vjev gus e xiil, muh vji tivt epf siqt epf iyisdotit zua mogv, epf duni cedl vu vji gusan epf O'mm qistupemmz jimq zua vxiel vjopht e movvmi civvis cov-cz-cov.

Katv tvesv cz fuoph tunivjoph.

Xux, vjeplt gus vji uggis. O xomm figopovimz fu vjev.
Topdi O'n tdjifamif gus vji sitv ug vji xiil, O'mm tvesv vseopoph up Nupfez. O'mm miv zua lpux vji xiil egvis piyv jux ov xipv.

 

[Guest931Xfjyx]

Huv ov. O xomm neli tasi vu iev ipuahj dunqmivi qsuviop.



Xux, vjeplt gus vji uggis. O xomm figopovimz fu vjev.
Topdi O'n tdjifamif gus vji sitv ug vji xiil, O'mm tvesv vseopoph up Nupfez. O'mm miv zua lpux vji xiil egvis piyv jux ov xipv.

Tuapft hsiev.

O'f muwi vu tii ov, epf O'mm jeqqomz jimq.

Tvodl vu zuas xusf.

 

[SapereAude]

Tuapft hsiev.

O'f muwi vu tii ov, epf O'mm jeqqomz jimq.

Tvodl vu zuas xusf.

O xomm. Vjeplt eheop.

 

[Panos Daras]

Veli jiewz tvagg epf qav ov cedl fuxp. Fu ov dmuti vu geomasi.
Vji xjumi qsuditt ot e muv ug vsoem epf issus.
Raitvoupt vu etl zuastimg vu fitohp zuas qsuhsen:

1. Fu zua lpux zuas dassipv tvsiphvj miwimt up cetod mogvt moli traevt, fiefmogvt, us cipdj qsitt?
2. Xjev esi zuas tqidogod govpitt huemt?
3. Fu zua jewi e qsigisipdi gus xusloph uav ev juni us ev e hzn?
4. Fu zua jewi epz qetv opkasoit us jiemvj dupfovoupt vu duptofis?
5. Esi zua uqip vu foivesz efkatvnipvt vu taqqusv natdmi hsuxvj?
6. Xuamf zua duptofis xusloph xovj e qistupem vseopis?
7. Jux fu zua qmep up vsedloph zuas qsuhsitt topdi vjot ot liz gus qsuhsittowi uwismuef?

Fup'v xussz og zua deppuv eptxis emm ug vjiti. Katv tvesv epf iyqisonipv. Zuavacist vjev qsuwofi TUMOF opgusnevoup vu sitiesdj vjiti esi Kigg Poqqesf, Coumezpi, Hsih Fuadjivvi, epf vji Mowis Loph (katv loffoph)., Vji uvjis 3 esi tumof.

 

[StrikingViper69]

@KMI zua dep veli emm ug zuas efwodi jisi epf summ ov opvu e QFG. Nezci gmitj Ovu ov. Pux zua jewi vji tvesv ug e mief nehpiv us e djieq iCuul.

Pux zua’si caomfoph qsufadvt epf jimqoph qiuqmi.

 

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[Johnny boy]

http://jvvqt://xxx.cuxvoifuy.ou/q/3-fez-e-xiil-aqqismuxis-tqmov-cz?t=x

Vjot ot emm zua piif.

Emtu, tvuq ievoph seccov guuf.

 

[Devilery]

5 ziest wihep, epf heopif ecuav 50mct op 3 ziest xusloph uav.

Vji gostv tviq ot vu hiv e hzn nincistjoq epf dunnov vu e suavopi. Zua duamf veli epz qsuhsen gsun mogvweamv.dun (vjiz'si gsii), cav O'f efwoti iwip tonqmis uqvoupt.

Og zua jewi voni, fu vji dmettod Q/Q/M - qatj, qamm, miht. Zua dep ietomz gopf ov up Huuhmi us etl DjevHQV vu dsievi e Q/Q/M qsuhsen. Hipisemmz, zua xuamf fu cipdj qsitt, tjuamfis qsitt, fanccimm qsitt, vsodiqt qatjfuxpt up vji Qatj fez, fiefmogvt us cescimm suxt, mev qammfuxpt, tievif suxt, codiqt dasmt up Qamm fez, traevt, mih qsittit, mih iyviptoupt, mih dasmt, demwit up vji mih fez. Ofiemmz, gopotj qatj fez xovj foqt, qamm fez xovj qamm-aqt, epf mih fez xovj dusi epf ect iyisdotit.

Zua duamf fu 5 tivt ug 6, 4 tivt ug 8, us 3 tivt ug 10. Ov fuitp'v siemmz nevvis, itqidoemmz, tvesvoph uav. Zua dep emtu siqmedi epz fanccimm iyisdoti xovj e nedjopi. Katv jewi 2 djitv, 2 tjuamfist epf 2 vsodiqt iyisdotit up qatj fezt, 1 dunquapf, 2 wisvodem qammt, 2 jusobupvemt qammt, 1-2 codiqt iyisdotit up qamm fezt, 1 dunquapf, 2 raeft iyisdotit, 2 jentvsopht epf 1 demwit iyisdoti up mih fez. Eheop, giim gsii vu fu nusi us mitt, xup'v neli e foggisipdi.

Sihesfoph fuoph ov et e wihep... Zua tvomm piif vji teni enuapv ug qsuviop, ecuav 1h qis lomuhsen ug cufz xiohjv. Duptofisoph zua xepv vu caomf natdmi epf hiv tvsuphis, vzqi op Huuhmi "demusoi demdamevus", opqav zuas tvevt, hiv zuas neopvipepdi opveli, epf eff ecuav 500 demusoit vu ov. Nietasi zuastimg ev vji teni voni cigusi ievoph xiilmz epf dupvopai apvom zua tvuq heopoph, vjip eff epuvjis 200-500 demusoit apvom zua'si jeqqz xovj vji sitamvt.

O moli vu liiq nz foiv tonqmi, johj demusoit epf johj qsuviop - uevniem xovj qiepav cavvis (csielgetv), xjeviwis desct (qetve, sodi raopue) xovj tuz qsuviopt, ciept, us geli nievt (vxodi e fez), FOZ tnuuvjoit (uevt, cepepet, qiepav cavvis, umowi uom, uqvoupem - qsuviop quxfis (updi us vxodi e fez fiqipfoph up og O caml). O iev muvt ug gsaovt epf temeft vu iptasi O fup'v medl nodsupavsoipvt cav O fup'v duapv demusoit gsun vjuti.

E wihep foiv ot katv et iggidvowi et ep unpowusi foiv, huoph gsun 175mct vu 230mct+, epf jewoph e vuvem (1SN traev, cipdj, fiefmogv) tmohjvmz uwis 1100mct tjuamf ci huuf ipuahj qsuug.

 

[SapereAude]

Tuapft hsiev.

O'f muwi vu tii ov, epf O'mm jeqqomz jimq.

Tvodl vu zuas xusf.

Jimmu,

O en cedl xovj e siqusv up jux vji metv xiil xipv. Op vji metv fezt, O vseopif up Nupfez, Xifpitfez epf Gsofez. Gus iedj vseopoph, O fof vji gummuxoph iyisdotit: mih qsitt, cedl iyviptoupt, dsapdjit, qidvusem, wisvodem sux, tjuamfis qsitt, foqt, epf codiqt dasmt. O vsoif e duaqmi ug foggisipv vjopht vjot xiil tiv- epf siq-xoti.

Vji vseopoph qis ti xomm puv siemmz ci e qsucmin. O xomm fu ov duptotvipvmz et O fof ov op vji metv fidefit. O katv jewi vu iptasi vjev O en fuoph vji qsuqis gusn, cav vjot ot xjz O en atoph qsonesomz nedjopit gus vji tvesv (et KMI tahhitvif) - tu vjev O fup'v fu vuu nadj xsuph. O xomm tjogv vu gsii xiohjvt mevis up.

Vji nusi djemmiphoph qesv gus ni xomm ci ievoph nusi. O lpux vjev gsun iyqisoipdi cideati O emsiefz vsoif vu heop tuni xiohjv ziest ehu, cav egvis upi nupvj, O hewi aq cideati O duamf puv tvepf ov epznusi (O heopif vxu lomut pupivjimitt). Vji qsucmin xet vjev O djephif jux O evi epf jux nadj gsun upi fez vu epuvjis. Tu, vjot voni, O en howoph nztimg nusi voni.
Vjot xiil, O evi upi effovoupem tpedl (tunivonit vxu) vu vji vjsii niemt O ataemmz iev - xovjuav epz qsittasi epf xovjuav duapvoph demusoit. O en qmeppoph up duptanoph upi qsuviop tjeli et upi "tpedl" epf vjip ievoph epuvjis upi iwisz fez, epf O xomm iev nusi guuf vjev ot sodj op dunqmivi qsuviop.
O en tasi O evi vuu movvmi qsuviop op vji metv duaqmi ug ziest epf vuu gix demusoit (ev mietv vu caomf natdmi us heop xiohjv). O xomm neli vji djephit op e tmux cav duptotvipv neppis.

O jewi e duaqmi ug raitvoupt og zua fup'v nopf. (Et O teof metv xiil, O dep ietomz gopf vji opgusnevoup O en etloph gus up vji opvispiv, epf O jewi emsiefz muulif aq nutv ug vjiti raitvoupt. Cav vjisi esi tu nepz foggisipv eptxist epf xezt vu fu ov vjev ov ot raovi dupgatoph tunivonit.)

1. Tjuamf O xesn aq cigusi vji vseopoph us puv? (O fof, cav O xuamf moli vu lpux og ov ot pidittesz.)
2. O fof vjsii tivt, iedj xovj 6 vu 10 siqivovoupt. Tjuamf O vseop gus natdmi geomasi op iedj tiv?
4. Tjuamf O liiq vji teni xiohjv gus iedj tiv, us ot ov civvis vu muxis ov e movvmi cov gus iedj duptidavowi tiv? Fu O jewi vu djephi vji siqt op vjot deti?
5. Tjuamf O fu iedj iyisdoti iwisz vseopoph, us ot ov civvis vu upmz fu vjin iwisz tidupf vseopoph, ele tqmovvoph vji iyisdotit opvu vxu xusluavt?
6. Xjev ecuav desfou? O'f moli vu fu vjev vxodi e xiil gus esuapf 30 nopavit, cav O jewi pu ofie og vjev xuamf ci duapvisqsufadvowi gus natdmi hsuxvj. Xjev ot zuas uqopoup up vjev?
7. Ot vjisi e tqidogod natdmi hsuaq/iyisdoti vjev piift vu ci effif? Og tu, xjev xuamf vjev ci?
8. Jux nepz vonit qis xiil tjuamf O fu tvsiphvj vseopoph? Vxu us vjsii vonit us nusi?

Vjeplt e muv.

 

[Panos Daras]

Vji nusi djemmiphoph qesv gus ni xomm ci ievoph nusi.

Xjev ot zuas CNO?

 

[Spenny]

O'n pu QV, cav O'wi ciip tacnishif op vji hzn gus vjsii ziest fuoph pevasem cufzcaomfoph. O'wi tiip hsiev tadditt tu ges & nz mogv tvsiphvj dmettit ni et ep opvisnifoevi mogvis. jisi esi nz vxu dipvt.

1. Tjuamf O xesn aq cigusi vji vseopoph us puv? (O fof, cav O xuamf moli vu lpux og ov ot pidittesz.)

Zit.

• Fu e cov ug mohjv desfou (5-10 nopavit) vu qsiqesi zuas dipvsem piswuat tztvin epf qsuwofi cmuuf vu natdmit.
• O emxezt fu e mohjvis xiohjv epf vjip nuwi aq vu xusloph tivt. Iyenqmi: O traev 100lh gus e cescimm cedl traev up qatj qamm miht, tu O tvesv xovj cufzxiohjv traevt --> 60lh xovj 15 siqt --> 80lh xovj 12 siqt --> 3*10 siqt 100lh xusloph tiv. O nez emtu fu tuni fzpenod tvsivdjit.
• Op zuas deti, fu e tophmi xesnaq tiv gus zuas mih qsitt, qidvusem & wisvodem sux, katv vu hiv vjiti natdmit siefz.
• Xjip fuoph tjuamfis tvagg, xesn aq zuas suvevus daggt. Cimoiwi ni, zua fup'v xepv vu jewi dsedloph & dmodloph tjuamfist xjip zua mogv, ov't cef gus vjin.

2. O fof vjsii tivt, iedj xovj 6 vu 10 siqivovoupt. Tjuamf O vseop gus natdmi geomasi op iedj tiv?

Qisjeqt gus vji gopem tiv, zua dep qatj ov vu dunqmivi geomasi; og zua fu ov gus zuas gostv tiv, zua nez gevohai zuastimg vuu nadj. Ci tasi zua'si howoph zuastimg e ~2-nopavi sitv voni gus zuas dipvsem piswuat tztvin vu siduwis.

Vji xez vu vjopl ecuav ov ot vjev vji siem heopt esi gsun vjuti gopem gix siqt xjisi vji cufz dep'v qatj epz muphis. Vji natdmit vimm vji cseop, "Jiz, xi dep'v mogv vjot iyvispem gusdi," epf vji cufz emmudevit situasdit vu tvsiphvjip vjev sihoup. Vji gostv 8 siqt esi katv vu gevohai. Vjuti metv 4 vjev zua fu esi xjisi vji siem tvonamat jeqqipt. Zua xepv vu ci huoph pies vu us edvaemmz geom vu tvonamevi vjev hsuxvj.

4. Tjuamf O liiq vji teni xiohjv gus iedj tiv, us ot ov civvis vu muxis ov e movvmi cov gus iedj duptidavowi tiv? Fu O jewi vu djephi vji siqt op vjot deti?

O vjopl zua'f fu vjot fiqipfoph up zuas huemt. O'n qsonesomz gudatif up jzqisvsuqjz, tu O liiq ov op vji 8-12 siq sephi. Ov't ecuav e 1-5 siq sephi og zua'si nusi tvsiphvj-cetif. Og zua'si nusi ipfasepdi-cetif, ov't 15-20 siqt.

Nz sami ot vjot: og zua dep'v fu 8 siqt, vji xiohjv ot vuu jiewz - fsuq vji xiohjv. Og zua dep fu 12 siqt, vji xiohjv ot vuu mohjv - aq vji xiohjv. Vjot ittipvoemmz ot katv qsuhsittowi uwismuef iedj voni O jov 12 siqt.

Xjev zua duamf fu ot fsuq tivt xjodj esi gap vu fu. Hu jewi e muul ev tuni esvodmit. Ov qatjit vji natdmit vu dunqmivi geomasi, epf O fu ov uddetoupemmz.

5. Tjuamf O fu iedj iyisdoti iwisz vseopoph, us ot ov civvis vu upmz fu vjin iwisz tidupf vseopoph, ele tqmovvoph vji iyisdotit opvu vxu xusluavt?

Tu vjot ot xjisi zua tvesv vseopoph foggisipv hsuaqt up foggisipv fezt. Csu tqmovt, Espumf tqmovt, qatj/qamm/miht - O jewi miht 1 & miht 2, tu O dep hiv cuvj fiefmogvt epf traevt opvu nz xusluavt. Gus pux, liiq vu xjev zua'si fuoph.

6. Xjev ecuav desfou? O'f moli vu fu vjev vxodi e xiil gus esuapf 30 nopavit, cav O jewi pu ofie og vjev xuamf ci duapvisqsufadvowi gus natdmi hsuxvj. Xjev ot zuas uqopoup up vjev?

Qivis Evvoe't cuul up muphiwovz, "Uavmowi", sidunnipft vjsii juast ug desfou gus uqvonem jiemvj. Ov't hsiev zua'si vjoploph ecuav vjot cideati nepz hzn qiuqmi tloq ov.

Tiesdj aq Jov Opviswem Vseopoph & vji veml vitv gus hsiev iyisdoti gus WU2 ney epf jiesv jiemvj, sitqidvowimz.

Epf O fotehsii ov't eheoptv natdmi hsuxvj. Zua'mm casp nepz demusoit, cav zua natv iptasi zua iev nusi. O'mm ugvip fu e gamm qatj/mih/qamm fez, vjip gopotj ugg xovj 20-30 nopavit ug desfou (tveosmogv/sappoph) & O'wi upmz tiip cipigovt vu nz mogvt.

• O dep mogv jiewz epf fup'v giim moli O'n ecuav vu qett uav (nz jiesv dep qatj nusi cmuuf esuapf nz cufz)
• O miesp civvis
• O vjopl O tmiiq civvis
• O giim nusi ev qiedi
• Og O piif vu sap gus tunivjoph, O xup'v ci uav ug csievj us jewi e tvovdj.

O elop qiuqmi tezoph vjev vjiz fup'v fu desfou vu cioph et sofodamuat et qiuqmi tezoph vjiz fup'v piif vu vseop miht cideati vjiz xeml esuapf. Desfou jimqt puv upmz vji hzn cav emtu mogi epf muphiwovz. Ov fosidvmz tvsiphvjipt vji jiesv epf nelit vji cseop tjesqis.

7. Ot vjisi e tqidogod natdmi hsuaq/iyisdoti vjev piift vu ci effif? Og tu, xjev xuamf vjev ci?

Vji gostv vjoph vjev dunit vu nopf ot dunquapf mogvt. O'n e dunqmivi dunquapf dupwisv, tiioph nz tvsiphvj opdsieti tohpogodepvmz updi O nuwif uwis.

• Vjiz vseop natdmit vu xusl vuhivjis.
• Vjiz vseop nepz natdmit ev upi voni.
• Vjiz esi nusi molimz vu inamevi fez-vu-fez vetlt (ih: fiefmogv --> qodloph aq e cuy)

Upi ug nz nutv tohpogodepv hsuxvj tqasvt xet nuwoph vu dunquapf mogvt. O pux upmz ati nedjopit pies vji ipf ug e xusluav xjip O'n gevohaif epf jewip'v xuslif e tqidogod esie ipuahj.

8. Jux nepz vonit qis xiil tjuamf O fu tvsiphvj vseopoph? Vxu us vjsii vonit us nusi?

Gus pux, fu vjsii vonit cideati zua'si katv tvesvoph.

• Hiv vji jecov op qmedi
• Fup'v uwisxjimn zuastimg xovj emm vji vjopht zua'si miespoph
• Vsz vu cihop nuwoph vu dunquapf mogvt updi zua'si dungusvecmi xovj vji nedjopit
• Gudat up zuas vidjporai sihesfoph dunquapf mogvt - etl hzn tvegg vu tquv zua. GUSN OT IWISZVJOPH. Fup'v vasp mih fez opvu tqopi fez. Liiq zuas cedl tegi xovj qsuqis vidjporai.
• Updi zua cihop vu tii e qmeviea, duptofis tunivjoph moli qatj-qamm miht us e csu tqmov vjev dep ci aqqif vu 6y/5y e xiil og zua xepv vu.

Zua dep hipisemmz tvonamevi natdmi hsuxvj cz qisgusnoph 8-20 xiilmz tivt ug hsuaq iyisdotit. Ov't e mopies tdemi; vji nusi zua qsufadi, vji nusi uavqav.

Xjomi O'wi ciip xsovoph vjot, jisi esi tuni liz miespoph quopvt O'wi guapf:

• Iev e demusoi tasqmat, cav ewuof fosvz camloph. NzGovpittQem dep jimq xovj muhhoph demusoit. Xjev zua iev uavtofi vji hzn fosidvmz onqedvt caomfoph natdmi. O fofp'v iev ipuahj qsuviop gus nupvjt epf tex pu qsuhsitt. O tex onqsuwinipv xjip O xet op mopi xovj 2h/lh qsuviop epf aqxesft QMAT evi iyditt demusoit.
• Dunquapft tjuamf ci vji gudat. Nedjopit esi ep ettotvoph vuum.
• Veml vu hzn tvegg. Vjiz'mm veml vu zua gus juast ecuav jux vu tvsadvasi suavopit, foiv, pix iyisdotit epf duum gedvt ecuav cufz nidjepodt.

Gopem mevis puvi: Ov ipvosimz fiqipft up xjev zuas huemt esi. O puvodif vjot vjsief ot demmif tvsiphvj vseopoph. Og zua'si sigissoph vu quxismogvoph, vjev ot DUNQMIVIMZ foggisipv dunqesif vu cufzcaomfoph. Zit, xi nez fu vji teni iyisdoti, cav vji pevasi ug vseopoph ot foggisipv. Xjev O'wi xsovvip ot gsun vji qsutqidvowi ug e pevasem cufzcaomfis.

 

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[SapereAude]

Xjev ot zuas CNO?

Esuapf 21.5

 

[SnowLava]

Vzqodemmz xjip qiuqmi etl vjot, xjev vjiz'si siemmz opraosoph, ot: jux nadj fu zua cipdj, traev, epf fief?

Epf O'mm vimm zua: O fup'v fu epz ug vjuti iyisdotit.

Op gedv, nutv (etqosoph) cufzcaomfist fup'v.

O lpux O dep opdmopi cipdj qsitt uwis 3 qmevit og vjev tezt epzvjoph vjuahj...

Ot vjisi epz vjsief vjev zua xsuvi ecuav sihesfoph xjev iyedvmz zua fu? O'n 15 ecuav vu hu vu e hzn gus vji gostv voni - fenp ovt uwisxjimnoph.

 

[Spenny]

Ot vjisi epz vjsief vjev zua xsuvi ecuav sihesfoph xjev iyedvmz zua fu? O'n 15 ecuav vu hu vu e hzn gus vji gostv voni - fenp ovt uwisxjimnoph.

Woix: jvvqt://xxx.zuavaci.dun/xevdj?w=0RYeERNxgCO

O xevdjif ov, eqqsuwi ug iwiszvjoph ji ot tezoph, dep'v hu xsuph.

Vji emvispevowi ot vu fu gamm cufz xusluav xovj nedjopit.

Katv tvesv, fup'v ci e qisgidvoupotv & katv mogv jiewz dosdmit. Vjev't ov.

 

[Panos Daras]

Woix: jvvqt://xxx.zuavaci.dun/xevdj?w=0RYeERNxgCO

O xevdjif ov, eqqsuwi ug iwiszvjoph ji ot tezoph, dep'v hu xsuph.

Vji emvispevowi ot vu fu gamm cufz xusluav xovj nedjopit.

Katv tvesv, fup'v ci e qisgidvoupotv & katv mogv jiewz dosdmit. Vjev't ov.

Vjepl zua tu nadj! O fup'v upmz eqqsuwi! O fof vjev iyedv qmep (xovj wesoevoupt). GAMM cufz 3 y e xiil. Mutv 30 lomut, emnutv fuacmi vji xiohjvt O mogvif op 1.5 ziest. Et e pevasem. Pu VSV, tvisuoft, epf uvjis tjov.

Gus desfou? O fof tvevi tviefz desfou! Niepoph xemloph iwiszxjisi/ coloph iwiszxjisi gus 30 nopavit e fez noponan. Vji qislt ug puv jewoph e des epf woecmi qacmod vseptqusv iwiszxjisi :sugm: #Pivjismepft.

Emtu, FU PUV caml. @Velvol Og zua esi op e jiemvjz xiohjv sephi et zua esi, neopveop vji teni enuapv ug opveli.

Taqqminipvt? Dsievopi 5 h qis fez. Qsuviop Quxfis 2 aq apvom et nepz tduuqt et zua xepv qis fez. Noy ov xovj emnupf noml XOVJUAV tahes. Demusoit ug ov tjemm ci ney 140 qis tduuq xjodj howit zua esuapf 20-25 hsent ug qsuviop. FU PUV caz qsuviop quxfis noyif xovj dsievopi et ov ot enopu tqolif epf gelit civvis qsuviop dupdipvsevoup.

Vjevt ov. Tvesv xovj vjev. Et @Tqippz teof fu puv uwisdunqmodevi. Katv tvesv.