قبلا در مورد کمردرد، علت و درمان آن بطور مفصل صحیت کردیم. گفتیم که یکی از قسمتهای مهم در درمان کمردرد، انجام تمرینات نرمشی مناسب است. در کسانی که دچار کمردرد شدید و ناگهانی می شوند، معمولا پزشک توصیه می کند که 1 الی 2 روز بیمار استراحت کند و پس از آن فعالیت و تمرینات نرمشی را شروع نماید. شروع زودرس این تمرینات سیر بهبود را سزیعتر می کند.
همچنین در افرادی که تحت جراحی دیسک کمر قرار گرفته اند، غالبا توصیه جراح این است که بعد از ویزیت انجام شده بدنبال عمل و اطمینان از ترمیم زخم، بیمار تمرینات نرمشی را شروع کند تا بتواند بتدریج به زندگی روزمره خود برگردد. این تمرینات نرمشی برای بدست آوردن مجدد قدرت عضلانی در ماهیچه های کمر اهمیت بالایی دارد.
تمرینات باید روزانه و منظم انجام شود و هر بار بمدت 10 الی 30 دقیقه ادامه یابد. هر کدام از سری تمرینات زیر را باید 1 الی 3 بار در طی روز انجام دهید تا به نتیجه مطلوب برسید. طبیعتا این تمرینات باید به دستور پزشک و زیر نظر وی انجام گردد. تمرینات برحسب سختی به سه گروه اولیه، متوسط و پیشرفته تقسیم می شوند؛
برنامه نرمشی اولیه
نرمش مچ 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)
- به پشت دراز بکشید
- مچ پا را به سمت بالا و پایین حرکت دهید
- این کار را 10 بار تکرار کنید
لغزش پاشنه
- به پشت دراز بکشید.
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)
- در حالی که پاشنه پا روی زمین است به آرامی زانو را خم و راست کنید.
- این کار را 10 بار تکرار نمائید.
انقباض شکم
- به پشت دراز بکشید درحالیکه زانو ها را خم کرده اید و دستها زیر دنده ها قرار دارد.
- عضلات شکم را منقبض و سفت کنید بگونه ای که دنده ها به سمت زمین فرو روند.
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)
- در حالیکه به نفس کشیدن ادامه می دهید، 5 ثانیه عضلات شکم را منقبض نگه دارید.
- استراحت کنید.
- این کار را 10 بار تکرار نمائید.
تکیه به دیوار![](data:image/jpeg;base64,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)
- در حالیکه از پشت به دیوار تکیه داده اید بایستید.
- کف پا ها را 25 سانتیمتر جلوتر از بدن ببرید.
- در حالیکه عضلات شکم را سفت کرده اید هر دو زانو را به آرامی 45 درجه خم کنید.
- 5 ثانیه نگه دارید.
- به آرامی به حالت ایستاده برگردید.
- 10 بار تکرار نمائید.
ایستادن روی پنجه![](data:image/jpeg;base64,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)
- در حالیکه وزنتان روی هر دو پا مساوی قسمت شده بایستید.
- به آرامی روی پنجه ها بالا و پایین بروید.
- 10 بار تکرار نمائید.
بالا بردن پاها
- به پشت دراز بکشید درحالیکه یک زانو خم شده است و پای دیگر مستقیم است.
- عضلات شکم را سفت و منقبض
کنید.
- به آرامی پای مستقیم را 15 تا 30 سانتیمتر از زمین بلند کرده و بمدت 1 تا 5 ثانیه نگه دارید.
- پا را به آرامی پایین بیاورید.
- این کار را 10 بار تکرار کنید
برنامه نرمشی حد متوسط
آوردن یک پا به سمت سینه![](data:image/jpeg;base64,/9j/4AAQSkZJRgABAgAAZABkAAD/7AARRHVja3kAAQAEAAAAUAAA/+4ADkFkb2JlAGTAAAAAAf/bAIQAAgICAgICAgICAgMCAgIDBAMCAgMEBQQEBAQEBQYFBQUFBQUGBgcHCAcHBgkJCgoJCQwMDAwMDAwMDAwMDAwMDAEDAwMFBAUJBgYJDQsJCw0PDg4ODg8PDAwMDAwPDwwMDAwMDA8MDAwMDAwMDAwMDAwMDAwMDAwMDAwMDAwMDAwM/8AAEQgAbQD1AwERAAIRAQMRAf/EAaIAAAAHAQEBAQEAAAAAAAAAAAQFAwIGAQAHCAkKCwEAAgIDAQEBAQEAAAAAAAAAAQACAwQFBgcICQoLEAACAQMDAgQCBgcDBAIGAnMBAgMRBAAFIRIxQVEGE2EicYEUMpGhBxWxQiPBUtHhMxZi8CRygvElQzRTkqKyY3PCNUQnk6OzNhdUZHTD0uIIJoMJChgZhJRFRqS0VtNVKBry4/PE1OT0ZXWFlaW1xdXl9WZ2hpamtsbW5vY3R1dnd4eXp7fH1+f3OEhYaHiImKi4yNjo+Ck5SVlpeYmZqbnJ2en5KjpKWmp6ipqqusra6voRAAICAQIDBQUEBQYECAMDbQEAAhEDBCESMUEFURNhIgZxgZEyobHwFMHR4SNCFVJicvEzJDRDghaSUyWiY7LCB3PSNeJEgxdUkwgJChgZJjZFGidkdFU38qOzwygp0+PzhJSktMTU5PRldYWVpbXF1eX1RlZmdoaWprbG1ub2R1dnd4eXp7fH1+f3OEhYaHiImKi4yNjo+DlJWWl5iZmpucnZ6fkqOkpaanqKmqq6ytrq+v/aAAwDAQACEQMRAD8A+7BD8jVgEAO3etTvttvXf9fbMEkly/gvX9kcgp2BK1p49MiSV+DTPICwKkIiBuR7neo65EkjqvwQ7xq370xBCo5RykVIrsQD8vfAZGkbIOQ1DCp4FTx+kb7hsqlKhzQSKSiaVeKwqfT4jhzkJG43ZQa1PTscplMcj9rApbI9IzGnptMqLxBqSp3r8XLMLLljXQ/j3oA3Sx539H99A3Mr+9MZFeZolQd6b1Nc1ksoNgD7/wBaSaST6wYZHjN48axO8t5bPUFS7EKOQLbUANAd80mqmd+vlv8ArSDR3UYdTsRI8gu0gWy5NqNoSVKyOA3NnelFoRuNs5vV5b3A+0/rbYSF7sevdYdVu3Fo6WgL8HhKuzKgXg6tyPLkajen6s5jXaqI5n7Sw4iTuGJahrLsbm3hiMvGT0zb/ZkJYGRVAcU6jdqU7VrnPZs0ZDiugfM/dTVOYHS0hn1Gcr61ubVGmdomhq3qogUqrqwCoOJWpqelRQ5Xmz8O4JIHPf79nGOUsUu7h7ct6TWd2JRGElc+nLIQGDIjD4VBPSvvmHDUCUjZl7r2+5wskzjB6oe81KN0Se0EjgqnqUZf31FZWRenIs3EUNPDHPkjE0efvP8AxNIy5BsY8+5JoNYutZ1N7bTrbUdYvtLWo0TT4ZLu7tZQELRXTJGY4gQTwBanvm67M9lu0u0sYGDEZCXOR9MfKjLhtx4Qlk9VEDp5e9kc6eZCluknlLzLai24+uH031RIpIKMjorrTYBu4ze/8mt7cFnwwR0qce7utz5Y5zAPctN6ulQfWdW0+/s7eK29W4N3bS8IWRuQrIEfkGH7NK5pNf8A8Dvt3Tn/ABeZPMVUuo/m21w4hfFH42itNmgntl1W0nhu1k2FxAwkTjxPGWgChaAkADr0znMuLPp8vh5Yyie6VxP2gXvvsxjAj1JmNVSFI4bK7hnuA0X6SWRAjOxZhUxVIcCtag+/tmBKUpT4pcQj0o827xhHkbPVHWV36qm3T1FEEytbl24Rxg8hSNVVTsAwoevTBLJOJMuIHvG5I/Rd03RyEpi+rLeWhbTZVtX+yJpl2AiQF414ngpYsd1PbfHHKWM7737m7NnEwPDNH8Wm0erCeG4NsYi3ppNdceEbhyTU8mB3Wg8K9BvmViMgIk7d2wI/Hxbo5edd2/vTGG/T1piwikL8ON5C5aNVKhPUbmevP4fhG22CZ2+qzvtXn727HOJ5pvFfE/vbBG9ML+8lb01iCq5U/FUEV3p4fTmTjkBEGR5/jvbRk6xFshjv2lRXjMKPH6bW4kqGZmqGDOTQ7dKdsy8cx0/H2uSbkPNH2d3IRKTIvwUUwo1AWYEEVIBp0pTNni1O1RG/482MfUCjI9Tt/wB4k8npyWm0qdQgHUMTQH6DmYdUY1f3FkBAcwhdV8waPotrNqt/eR2NspWMSsG9SR2oAkYWrSsa/CiAsT0Fc2Gg02p1+QY9PuT76HvN0Pj7ubKXBEXSTW/l3zV53kivtX8xaj+XeiT1fRdI0yWGPV5zyLrNfPPBIIqKAwhTlt/eEbrnrXZXsRpsGMfmryTPSyIxvucbJqOEEgMU/wAdap/yrj9P/pWD9JfV/TOv/Vj6XH659VGofVf+MdZfT6V7U2zyvgxfy1+S38PxuCrP87v58nYGB8MT2vhJ+59QDjyavUHPosHZ1B5LwOTU3Vabt75AoU2kWR1DA86EqARt+yK9u+VWSaVAMKvcsbY05D1OMnxgsAWNG+Gg9srlkBBpB5ICT1VXiGY0qsscexoa8KD4qkkb75QcrApXPeIbtreVTFUVg5NT4eK1cFqA/EwBocxs+emI3SpxJbq8cbcQ1Xtl9MoOQJJXkW+I7Vp4Zq82WQAH6mN2dkBdBkeeOa49RUj/AHfwfHUcmC1UfteFCc1Go1VXSSdt0imhtJJY35SPHuZyTxRVBHpszMFJ5Fqex2O+2aDPn4gdyy82PaleQxRGTcJAkTxspMhLt+7jQgLVtj4n32zmtRnMYiuf7DbMzoMTnvJ2+smV4wJJC1pcPKQWA48eTAIQTyNB08c5TV5scuRvqdi0iciDaRXUj2xnjnvioeQzxTTIiSJCGp6asFZSd6E0U0OaPU54DhJOw/HRjIgbFJbmSPULV47yCMRW3AW07sY3Ichyykgbk9eJ6fPMQZpY6N3fv3/Q4mQDJAk7MRhZ2ZXdqi4K2hVX/eEHdNwzAcq9dqZkZMg5A1W+4Py235OvgCRdsWt7TXPOOsaj5Q/Le5j0GbRoILfzb5yHCW2057kSMkMMank92EPMUaiGhfoRnq3/AAP/AGFydtSGr1u2AbwjvcvPfkPIt2l0eP6h6Qe7rX3bvcPLdp5S/Kjy7D5V8o6e+nadAXlv7pv31xfXkxLS3N1cEB5ZnNWLk7dKCmfT+l7PEICEBUQKobBy8+rvYbDuSq5/Niy06SKANJFxcvHKSWRlVqH02U71IBp1HXM86CtyHFGt6BNtE/NXTrgcxdF0VuLO0/J+S7b8tyeu3hmPLSEcv0/rbIaniRl3F+XuvNI1/oNmb1qi4v7cGymPJSeXq20kbdyQWJ36jfMHWdi4NUP8IxxyD+kAfvFtniRKRXPkDTY7a3Tyt5y1vRboqCtvqcg1m1k4dnhuGExoCd45xvQmo2zie0/+Bf2HrYkSwcB/nYzwkffH/Ys5SEjdIO60r8xLSG0S00zSNfckI8lpqMunTdSS/pXaFEAJ3X1m26Z53rv+AZETMtLqSL6TH6Y/8SylUtg861j8yY/JkkR82eTPNmh8VEaS/oS81WxjcSBpHa7sBexFdiQ1RuPcZymT/gVdvYpESiJw33jMfCo/V9jXHBwmx8GYL+Y/lh4ra8HnKyljZInUvdQokSM1eUqyHkHYfDxboSSQM4v/AEK9q45GH5XLY68Mu7z2bCTdBkA/MryKl8thL5p0R727ZJLK0F9E4eS5kqqRuzCMmhB4hsnl9lu18cPEOlzVud49PtPLycuMtyALtlWlSG3H1eOWKQ6cyQS2tAG/esOfJSaAnjyArU9s0GQgTBIru6e/onFOQvh6cxv7u9mNpI8ciK1wkMiS8baJmUFAYzRSGNasagDqewpluPMOHh58nPAo892ra+tNKju5pRb6fzuAJYmQyGXgBVQpqS3UkKCQeorQHf8AZ+DPq5xGnx8R/o19vKvixjIRtNItK/MLzJJc/ojR7XyvpMxDQazrkkklw6sKMYdPgKNQV2Msif6uevdi/wDA5ygCerycJ58A3+Z5fJJyx7t2f+V/y30ny5L+k7uefzH5h5hv8Q6oUkljoqpxtYlVYrZCAfhiUH+Yt1z1DQ9nabQR4NPARHWuvvcaRJ3KQfmH5mHkXTPMfnGbQre8OhaZJLZ3DXHO4klWiw2yRmN+CzSMFqG3JpTeuZ2bMMWOWWZ2iCfkLUYzLZ5l/hbUP8Ajyv8AW/8Acr9Q4DUfTHp/Xef1rlx409P1fh40+ztnyT/LY/lX87W/icX+y5vR+Dtw9Kp9VBkBJ5ULE/CQd+368+rwdg86WjKguFhPOqReqH3EdK03Ow69splOixsISRWAeWo9aRVEkqkhaqDxYA16j2zDy5RfNbtQjuobgyoGqyclkBUV5AfGvIAVFW2pmNLUkilCDlWF0MTgOsqcWILrsQ3wkihG2YhziTGVMXcqJ7m6gSRkuPTeBmesQK0jNAW+EAb0B3PvmBl1HSmkkhLbuWGJpbueKFobKQPLJMA7K4WhZVAPF6t47rXNZqtQYWInfuQdt+iVzXcYcW87O8oMkyNN6RKc2DJKtASOLCgBHX2zT59T3c1vfdjF0wiuLycakzgkC9dwqMiqof0ozFxLl2qxNCw5bNTbNBrdXKQPIFMpUfJjF1eE2rXenBk9Vlktkm5KHKIQGRWVmrQD4mpvtXOY1GXajV/D9aymeHiikL+lOkZu7i1uJXWKW4VV5kSLGQSEPqfRQimc9l1UhLbbpaxF/VL4JZf3cEMVigVLWB+frW5kjDipWvB1cMPsgkHqCa5rORIkAZdO5hlygfpSa5ktWhja1ka4aEzmYg1cqFIJRQ3ItvQiv2cx8fEJb3f2OFm4TG4y5WlCTWbw+qsEs7xoYJLfh8SRoC3IFXJqQNv15dmOQbWB0s+f46/c4gzYzE1v3j4O/K+5h0Hyh5yjtkME8/nLWb24V1NZHcwuhP2iwCU+Koz7Q/4Gshm7D00gQQI1fmP7HMEwMMOEUKP3l4h5/wDPc7G+eOaW6bi3GFWDI3DqBTgBvt1rnr+j0YMfdu6DVakg83zT5/1DzR5B8lfll5k1zzDceadE/M7TZZtZseMVu2l3vFbmGOzli+ML6XMH1CTzjO2+cr2V7QHW6vNpsgrgJp6PtDsUabFjzRP1D7erwryR+dPmTyx+YEOj3mpy3unX0VxbxtyK8mDCW2nASu5WqtvUnNzGQGQQI2LrJDjge8PpLWP+cln0HSY9TotzbQXUUGp2bKqyhZ3WIMGZiSUrWh8cyc+CIHF3ONjlIy4Tye6eXvzvtr6zSVbkvH0mMnwgLsVVaEjptXxyMdBGcbY/nDAkMv0386luZ+Lz7KCDw/eUHL4dqtv8JByk9nxPJsGtNgHZ63o/5mRlI2hvnRi1Gjjd+gqWBpXbfucxcmgI6OZj1g5Wz2087wzuGM4aKVq0VvtUG4ZSRTfwzDnpTHvcqOpRGoan5b12xuNN1bSbDXdMvkaK9sbqCOWORaAGqSAClAR3I65V4M9t+TZ41vmey88az+XXnbVfy7svKGq6/wCWbKO0vfIuoQ3tu8VnY3ZMUdvdPcHnEkM6lPUbnxXjUEnbxT25/wCBae1NadVppRgJD1Ajme/ucnDITAlxEF6/pGq/ndeTaZLc/lUILHV5ZY013VNRjWLQjbOyTtqsIt0dxySsZg5CRSGDgVI0Om/4DcYTjLLnuPUDb8buVhsSkZy36bPqzQNF8teWni1O71CHVPMDxLDc+Y5yqhQ+/GNErHbxvX4aU57VLNnqfZXYej7LxDHpoCI6n+I/FlPIZPTopOScpAFbckg8ga0IIJAO4zZk73ugJPq+tWtnbsqzj1yKLvU8j02od8tEKO4Zcw+Q/N9gPzN85+TNDtNfvZNB/L/WI/M3nQwziRLq5gVo9O0ydw1R+9/0h0HT0xyA5Cvmn/BH9ox2fpTpMRHHlFHfcb7/AGOdo8XFMZDzHT7HtnFuNfi58t/i2J6hq8exz5y8E8N/0nZme43/ABs9f9VDLz9SqLVgKVKmo2z68yaiq36PPELjJyUsJPicEE9BT4jWh+e+Y0tUKu0Ul63EMptSJDMGjJjqN2ANKkdRsdqjMGeqs/Vso70tmvZDcCS1mjliRGWdeNZWNDxUMGovidugzDyZzaKSia4lWOWSRFS8deVqLkAmMca0bip5BR0Ne+Ys8/DyaroG+aSyTO1ufqtwsdozBg0VF5Iak0VkpRs1ubVy5/paiTIc9mNahczJJaxRn0aSq80cccbq8SKQBIzkhKMQ3IGpIp0zUZdTH1TNX7wwqik93dw+nJayNHA95ckckb4ZwGJrsa8juK7DNNn1u5HDv3WGQHFsdmO3V/dW0q3cTxXEbKeEBBiqQzcaspYbDqfAZoNXrIG9q87Heu8NwLSyVxOvK6ZkeFZDELcKWXkCKOwPLiK1orb9/DOa1uuAnwjcEeX9rIC9zyYzfRXMzJHBcw28Uq8oQtRKvpEEHltsT+yAvzzQ5tZAGiCSOnTdqniIIG1H5pTeelLPqD3CwaiLiUCaNuSM0a/syKQQRyANFHzyrxLrmCBt+OnxasgAMrrn+LSW5SOK5urq1MZuYwGldHCpGsjLxAjKFqLQcidtug65kQmZYxEg7/o3dfkAErjQpCyXFzHNJFbGKV7lAxijLM4WINv8PplTRiAelSMtIxZBZsV3Dr0+3n5OOMnhSMbsHnukGjrdafP5xsEllSG9S31K0Ny5lkjpGbJ6D9ph6EZNanxJz6o/4Bvafj9n5dPLnjnfl6u7ysMsRlLHInkJGvceT5V8wzTyeY9b0W5neW7tBFdI8gp6qS/u3b4f5WTpTuM+lez8oMqDp9ViIFpnrfkS6/Mb/nHDyJpVs3o39pwu9FnZWcSTW13OigUBr6yM4FOlanbPnHUdufyN7U5MsjeEmQl8f1F9xh2Ye0exIxr96BEgfjyfEuu/kH+ZVj+hPOcvkfWrbQ/LMol1/Vp7OSBIVE6iOUNNwLKC27KDQdc9a/l3s/U5YSxZAb6W+fT7K1WOH7yJAHNLPzm8o3VppNv5l09mMd7LBH5hsizceZkXhOB37VH0jOh7QgeHiifTbodPL1kFj0P5mS6Zog8u6VI7alL8NxeISpt4GNSWZeQ+IdPbBPWekY4rPSjitnnkz8zLbRqNLdSSEsHdDvVmBpR616+OZOHJGqcfLgJev6d+essClYmeYKWVnRifhrWpJ2FemHJOFJhppK9x/wA5MrzW0sTPeaiFra6RZgzT8hueKxA8Sadzmry5IHlu5kMEqe9fl1+Zn5g6s732t6Wmi2ssIFnazT/v5OR5B2AoEIWtVO/tlWPTSmLIRPLHH6Yyt695l1eW4jHmqSaH69p+iapaXkMSNMs9vMqSL14cWEsYJrtStN8o1ejrHKQ6AuXo9TchDvIr5vuvyT5obUdLsWnJZZ7ZBcAtVH5Io4kMNxTsadc5GGQSG/N6bLAXt3ou0gbSpmdm9ez02c6RcW0orHcaXcsrQxyKR8TQM9B34EjCQ1mLIm82Q6XbDTrCV3hhYrbEkHgK/CimpNB+yDuBgMqZjHwvI9Rvde8/Sz2Wiaw2laB6jW+teaoSPrDMh4zWun8kZORrxkmIpHWicm6eXe2f/BCw9lA6fTevN32Kj+g/C3Kw6UHclnPlny3onlXSrXR9B06LTbC0ZzHElX5vIwMksjvVpJHpVpGPJt654FrNfm12Q5s5Epk89u/pydhjjRFdE/5R9ecPqgUMPL4ancbfIHB4mHw/im/V8Xo8z/vKOzRszMylQSCNqkmh3I98+kMupJ/HudIQ09yi8S0TUDCIEVqQ221Pn1zEy68nfuUUlVxcSKY47eVhwQhE9RuFCAFBUfEfu27nMDJrQd7YSgaAQNxfR2sL8X4g/wB8V5Cop0BPXMLLrxaKADGrucW0rqKuzlDbxTFuJjZ6Eo3FgCAOn30G+YEdZEE3yccREb3Si+vBO/8AfNBCiBWWMKpYJQAMVHj2U75qsuu39LXL1HuYzLNaxzxuXcejK/GOR1Vg1OWw6gU7dc12XVAwlw7nvtrjzSe/uIYhO7LEBHJ68xAYVIPPaooadSQc0mr1k+M+rf8AHkzMxEWWOz6hbJa2ksUKTRBmmX0iXUkLwHHxBLHp75oc+oNkHcn8ebHxBwhJLm/ikuIwL0wf6QxKwoJPWK04yzMtPTUsQAD1zR5ck+EmifTVk/ZyWU+KQJlQ7kt1LULWQq7Qz3PFD6YKuXBc1P2DUVofhIrT55h48UiSb3P6A1Zc4KS3caXE7z3Ezo8fqLKFZpYx6vFeTIlGYID1B2zKhOURwc7/AEb8zs4kyDIn9f6ELf2wmvUZo5KyKpiC8BHGjKDURupk41Ud61yzFmIx8PX8deThZcYlPYc/dX27rL/6q0kn+l+oQFECOVVebKAz0Cb8qUUEfLJ4jIAWNgd0Z+EE0BdMRtbmOP8AMryooSKBfMVhq+kyrIEXk6RQXoB4Cgb/AEVxvQ0J7Z71/wAAvVHFrM+C/qxxl/pSR8vUz0E+MZIHyp8uf85FaNq2iX0fnPylGr6xoiTC5tztDd2UwKTQPxJ6gBkPUEZ9T4c0+ETjzYRxx4uA8i+k/K+o6Rb/AJP/AJf+i6rZWvlrT5YpxQr8MKN6nHtRwanPlL2p1k56vNxDfjI+1+juwdGDCPAduEfchtA/MGXUdNs7CV7dEv3jXUbV1Ro5rJyRNCySBhR1oGB7HNRou2cmkmQTte3luHea7sAZcd1feHl3nv8A5x6/L/8AMXyjdW3ke7byPqBkZ7b1ZJryxmMDfBwtp5yYAXHwsjjbqpFM9U7H/wCCJqMQ4M8hOGz5n2r7FY8nrwx4ZC35o+XvIGnXCCI3cBZGkE0XMNxlUlCDTc0IP0b57foJafNAZIEEkCxYsX5c3yzVxy4jwzBvfoz2D8u9Ot4RNcIJ46Bi7RgmgIUVHxdjXbtm3jhiOjrzlN1yXW2jeQ4H/wBJjsn9IkFZGXgflXYfjgrAOdfj4qJZb2ZtpPnX8vfL8sX1KbR9P5ELIU9FGIHuaEmuAZsEBtwhiYZpHc7PVfL35u6BqM621trME8ykiiOvxHYVoK9RlscsZciKaZ4JR582ZecfMkh8j+Zp4lCSLpkvpxo4QFjsAxYgLViAfbMXtExGmyE8uEp0Qkc8AO8Pq7/nHvzkdXvJZ7kX/nXznblIJ9Qgt5LLQrGNxvHBcShl4oFHKoLu1OI3zzXTxB3APR9CyGg+0r64jaUpAwrPwaVAwflQBeALU2p8syD3NTwFv8bfmH56urSyvo9I/JnRoHt9U1m1UNqWvamkhW5t4rgtWCzgK8WkROcjVVaAch5Z7c+2mLSQlpNLIePW539Pfvy5bbFuhE/xcnvluLOxjg0q3tXS2tYUWzjt4jHCFDkBAw+EUPUbdc8Flhlll4hNk+fM/JvGStgnakSwsBG37ohChAUfB0KkGhH05YNGTtyO33+5tGUAKvGLh6vpdTyL8Ry4gUB/zOW/kv3fTnf42Xjjd11tl1xcBeSy/BwKsCKr8RoK/KtRnr+o1gAO/wCNnD4dyl01zMSZObC0mUCJljUqGrsQ1VqCelK5qJaomJIOzAxSyW4kYQhJucihhPGH+GpXiQyoCQVNNq5gS7RIBCD0KS61rtlpMZnv547W2t4yJ57huMNsg+Ecz1BY/Z7k9MxRqZ5p8EASe4bnvYmIugwbSvPWja3eastgZLh9IeGHUIpreSCaI3MfKGVoyQ/BwTQlQDv3GS7Sw5tCY+LEjiFjr91uPqIHEfUKRN3MDE0U7rUSFgAXHxDb4ASCo7dc0uXV77fcerTIADdjJZGle4jcoAZW4lhUjb41ZyW3FQTmszZvSQCb7t+/3uOY72GOTOvqos0sssYiUyESckZX416oDVT1oemabV5hASo3772397UBexQ1xIYXSSMJCYwg5OpkJVOqL8NRTfNLPUcZ36OQNtwx93tkEwjk9a4mjL3Fx6hFDQBFoKFVAPXYdsolxTN1URy2apSiLrn3pLJrULiB7nVbLTjFFHHJHJPCsjEBuSlDuCenI/Rvlg0c4g8MZSuzyLj3OVGXIABYZLuQNb2KCVBIGaZpC1s0Zqiosh+I1UGoVffJxjGO8/lW/wAvI/Y4+XxAarZDypEbC6ihrbtMWmklKj96FWh2XkxoEC70LAdKk5KPEckeLfu8mnJDigRaiLtPShuYY/8ASLmGNpbdFVGX1FB5LzoaBaFioPhsdsvniImRL6b59PsaDkHDtuSxbWYDpMuj+YPq8MkvlfV7bWGZixMcRf0LqqIwDD6vO/7Ne9Ns7z/gc9sjQdtYJE1GR4D3b3X215M9HHw9QJVQN/d+tg/5zFNJ1e//AEhZLJpeouwS5QgxgU4ry2AA332O2fauDIYkgcr/AEuTkwicj3vK/IHljXpfK2r6NZrLP5eXXJbXSZ1oUtbCGL9IS2zSdka4l4ADt8PbPBP+CZpMOn7SnPH/ADRKv6UiAfkC+4/8D7WZM2lgMneRf9EcvtQWqW+paNeNFI1OVQhG4oPop4Z5fi4Z8t32gSjKISi+/OVPJflXUdWuGL2tiTZ6bbV4i6ueACQLsarU0Y02FTm27N7C1Gv1UMGPnLc1/DHvPQeVvM9udo6XR6WeeYFDaP8ASl3Bg/5XeaJ/P2qPr35j+UtN806RHCIbHRYrWOO30pBRpDZwzuYpGf8AaeQh/BwDxPuWo/4HcoaDw9BqJ4898XGT9Rr6ZV06dH5o9pe2cvaUvURAA7ADp5vfbP8AJTyN5t0J9Z8jatqnlS1ZpoVhErX1rHLHT4Luzv4i8Tr3TnHx2pUUJ8ryf8Ev2n9ldWdJrqyEAfUOG/OMhsR83mJzlEnjiCOnm871v/nHHza0RWbQ/LvmfTSrBbvT2FndOpPwstnc8o+QDAmk+d/2d/weuyMx4dZinjJ2uuKF/C5fZzZAiY4vprv3+VPm7zX/AM4+XFur3kWh6j5cKEr6d/ps6xDjWhNxapNECT/lnO/0ftf7P9oRBw6mFnoSIn5Gi2Y9ROttw8y03yfpui6jbNeXtol5CxCSrKH4N124jmSSdhTr03zdDWaSA4hkjQ8xX3uRfGBtzfef5Tfkz57876VZtrultpHkfUJLea/l19TJf3dpBKshEOnmMyIk3EKTMV+Ek8Tnj3t5/wAGDszT4cui0kjPKRVx+kS9/wCr47M8Oko8Q2kH21F5K83+Sb4ar5HiufMfkiZAbjySbmOW905gij1NMuJ3X1YhQA28jLSp9Nuing/ZH/gmwERg7SmRMDbIbo++tonz6u+xzlXqHM7FO7aTzd+YCJokFlrPkvRNQ5ReYtU1WH6nfSWrbS29jCXZg8ikqZqDiGJWrUzf+0//AASNJoMPh6SYyZpCgRZAvrfl73JEhLZ71o2lwabZW+k6VYvY2ekQx22n6SjM0UEce0fxFjsKdySRTlvXPAcs82XJxZZcRlz53xcyyjIkJ/Fa21yWjkjbkyNLcJJUSJyNAdqghtjsczfBEZDhB297bE96eLapEgCxILSMFAsQYAioCkgV3rm1JzTIkTcRW1FmK6okQwkvbgxmVQpe3r8QJVgq09wCczPBPhcjy7j+tps/Y8l/PP8AOPRvyW/LfzT+Y2ryw10axm/w/C9AL/UHBW1s41B5MXkpWg2UFjQCudTo8c9dnjjhHYy3PQDr9jOGKWTIIRG5/BfiH/zjVqn51/nt+fF3+Y2vfmb5m0tPLs6a35l1PSbt7e19aRuNvp9vaGtskcnEhk4Eemr9yDnoXaMtNpNNwHHExOwBA+dvfZOxdPhwiHDc63fox+Z3mzzdI3lrT9H12e5utd1hodQ1LUZGEFrZQW8t1cMltZNahpGCemvUry5A7ZxenzaYSkeCI4RtsDz28+9wP9D+KFGud/clvlHz6PN3l3RDod3feYdLtEK2d9rswlks2jLJwnelZnQjZmDtSnx5g6vJPBqJQxwhiJ5kDc7eRdnoextLDH4oF9yXedPKzavo+qXL6jJDqupajbt9ehuXgaO39eP0YuKSJFJ6LPJ6RdSUrVaHNpo9XGUqkIy9JG8Rzo9SXX6/suOWPFVFndz/AMrT02Gay8vecNI1XRbYy3Pr+ZrKa61eVeDP9Vea0mhjdS3SXjyA7Hrmv/0P9m6ypZRKMzt6aEBfldug1Ps9Vy4mUeSPOlt5t8q6L5tRYrddZs2aaDieMMsbGKWJHcEsvqKQK9evfPMO2NHPQanJgJ4uGW1kbjofgHkMw8GZiTaPQLPc3TlR9oGNY+YdGBK/3ZFCKjqARmi1AvHxd55Vz/BcM1I3dMU0vUrnzZrV3pnkzjcxeXZ/R1rzffo76ZFOoo1tb+lKpupx1bhRI+jMG+E7DJ2RDT4Y5dbMwExYhH+9I6d4jH+tTtNJ2XkzyEjtTP4fy98plvX1xLnzVdKp4JfuyWkfICojs4mESgb7kM3ixymHtVh0hmNNCMb61xT5dZEc/cKekw9k44CqZeun+WYF9KLyro0MJFCkVhboprQ/ZEYB6Dc5SfbrVXfGRtW0pA/qcgdnYx0Se/8AJn5c6rdQz3nkrR2nhk9SGWOBbWVW339S1WMnqczoe22Y+nj4gb2mIyH+yjJrn2VinuQl1z+W3lGdZEs5dY0r1lClbTU55AvE8gUW6E6rQgdMA7a0uQ3PT4pHyBh/uK/Q4U/Z/Cb2pBT/AJan1Y7jS/Ndzaygku2o2VvdnuQoeIWxAFdx3plkM3ZeWJ48Mo3/ADZnn7pRP3uHl9m8f8B3YrqX5S+d7u2uLP8ASXlzzBp9/G0M1tMt1pzwxyp6cnBh9aVuXIk8unbNhpdL2bxxy4pzgYkHeiDW/Tf7HW5fZmcd4niP473nOtWiaj+Xc+m+dIreLXPJSTaR5oiikEw+saZEoDByi19aLg4I6hhn2d7O9oY9doMeohK4mN3v0FHZ1+r08hLhGx5D8e9kX5feS4/KH5f6BoN6A+piJr3XJVpR727kM81OINQGfiKfy54J7U6odoazLkJ2uhz5fJ9r7DxS0mnxwHMAX8f2vlP/AJyU84eXvKXkLzHq0TpPqMV02h6JayNQXmoOUDhDGQ3BFZ+dOnE5q/Z32eya7tHHigDw/UTZ9I79xV3yHPyd/wBoe0X5HRSyS3PIDvL879H1BfzF1+1ufNl9DZ3thFw0jyqf9Fs7ZKFaW4NfUqf2uXI1z6W9nfZrQ9lx4YXxy+qR5y95+4PhnbvtJrO05XkI4RyA5R9w/S+zvJotbCKKKzCwNEpWThui/DX4aVYHbvvnXjHXIPH5JmR3L1PTdf1Hyrqkmv6JanU39BIfMXlongl9AFPxxU+zPED8DUJdaq37IHIe2XsTo/ajS+HnFTjvGYrjib6eXl3MceQfRLkfsV7b/nIWxcXUcn5ealYsxCSz2N/aTvxh2UlCYXLBdum29emeN5f+ADOZ4oawkC6BiD8Dv8WX5XCLHFzel2f56+T52SWXR/M1ozukj2x06SRXBXgW5wyybgmnbNHqv+Wfe0xfhanGfeCP1tkYYxuJbI27/N3y+YIE03SdcubmJ4jFLJpzbFVJA5uoA3G+YMP+AZ2/EkSy4+HylL7iG2VVERkAWaw/nHplxcN9Z8m67MqoJLeNICyrIU3PxCLs1DRiNunfHF/wAe1IiI8bHz3NG/1OwOfHdmVn4sk0781tUkgiNj5J1FLZQTH62o2cbUNFAKETFQ1Setds22D/AIAuo47zamFdwhf7GyGshCAAlfwZLD5186S+jMPL+lW8kgEaNPfyNSoryBht6GpAFCc3uL/gJaOAHiZ5nyAiA3fnAyS31T8x57dJoL7RYZA4L6YsUpYipFTMyUABI3CVzK/5M92VAbymTfl+pvjregZPbaz+Y71ifSdAubhaFG+uzRxsisOoNryJoOvIfLIZP+BRohImGSQHnR+xmNWWZaLq3mmOKWLXfLkUpHwGfSbtJYOIIACpIFeoU7lgNwaZotV/wLM2InwMsCP6pifnbkw1QrdnP15vqpvPqk39yD6XFfVJ68Kcqf8ADZrf9BfaleHwdKviFffbP8xH7H8+X/PzD8wtc1v887TyDcXkh8ufl/otjJaWSAxpJf6lF9YuLl4hQc+DIi+Cjb7Wb72JwQGgGQbmcjv5A/rey9mNPEceeQuth8mSfkN+dH5EflV+Tvl3SD56s4fMOru+o+abYQXL3C6hKSCkiLCfhhjVYwa8aAkE8jmL7R9m9pazL+6x3Act4i/mXptNrdNOZM5fYT+h7JrPnPSfOVjpGp6XqsN9p4ZrvTtWtSkiSJJFJbyCNgNjwc18D1zzyU9Rpsk8eWNS6jr5fa9fg7Kw6nFGcZAg8iEt8q6lbeVNPttJ0gEW9oqo0lV5MI1CghV6V3JOVanVZdRkM5c3Lwdj48EBDpu9Ls/OcN4qxzcZFry4uAalSD+1tsRXIYtXOG1uFqex4kCgyW3/ADCih1ew0leVxc3EbXFzDWvowKCA702HJqKo7ntSubbSa+UYeKT6QRXnv5uh1fZtnhARP5X61f8AlvyaNA1nyzqluNIuNTmjvdLSK8tZ7We6luYnST1EIJSXk3JV4vUCq5T257MZO1c51OmyQPFw8XEeEjYX5PkPanYeqhmlLh294/WiZx551610qbXLdbHy55hltDP5a0ZZl1X6jdSelGLzUZGhEBZWrIkScgtRz6HONOr7N0s5RxHjyRupyrgEo7nhiN5cqEjtbTpvZ+UOHjPN9I6fZado2n2Wj6PaQaXpOlxpBYWNuipHHGtQoAHTvU9Sdz1Oeba/tTPrpnJkkZSJuz93l7uT1cMIgKARTyx14llr060qM1YjIs4xvkgZNSto7qOwMxFxJBJPGnWqRMqvT/VLiuXR08zHj6AgfE3X3FMY2aS+PWrG5mYR3Cy8KowUioKkgj6CMuOmyQjZFOUMEqutkZ9dU/CjEAdd+2Qjxje0eEj1uWqoD/DQjqTgGbIB9RYnGO5FR3hUH4hXiRWp8PA7ZlYe0MsOrCWIdz548/eVIde/Myx+rTpLpWuWtrffmBoYYqXk0ectp85Kkf35IicA/EkQB2Bz6H/4F/tlqcXZWp0xB4duA/1vqiPvdcexo59VHJW0efyZJ5r1K4ttLvZraTjfvG0dnzqB68x4IxNdgGIqK9jl2SYlLe6HP7y9rjienPYB+M//ADmr5otovzG8p+VNPuAbbyjoSNdkyklri7lZ2ZuvxMEDE0/aPjnrH/AxgTp82qlf7ydDyA5B4r21kDnjgH8As+87PCdMFnrGmwLdOkkW5t3cAgEgkcHB2odxvntWDHHLDbm+VZZmEyLegeTvNXmbypNFb3E0uv6cWWJ7K6b/AEiNN94rgtTp/MPpxEMuGXpNjz/QxmY5R6hR7w+xvJ/myz8wWUl1Z3JZHnH1qO4BSVOI+GOQGvSnUDpvmdjkJC3Eni4S8d/Mc33kLzUPMgaQ+X/NEgZ14giC6jXccUI/vFNT+yRv2IzGlLwMpJ+kt0AM+MA8wzDyr57sb1UQ3QdwoeVoytWbbjSoVQtG7b5kjKDyaDp+EHYvVYNegCQkXbvyq0BJRV4A1K8ab99zhJHRoESe/wCxkmn+brWKaNUk5Fgdj8SoAW3NNxty+7K5cmUSeVvTdD87ac6xulwrekD8CkVYqRSlV6GvTMHJFyceTanqel+bbONoZFlFCV4o3GoJBJqaUH05hTi5sZvSdH8xWUxThOWeOitStKP8VCx65iTi5cJvRtK1e2cx83Ifiq0NaBWrXfv9GY8oluEmfWWoRc2jq0bFQxjpQeAFRt75jTgejbE7MlFynos/M+mKLyotN1IpWviMp3urbeJ/Kh/zmF5qutd/5yW/OieR3It/Mtxp1u0jMzLFpypZxp8XQBYQc4L2Y0wx9m4Nq9AP+m3/AEvoPZmsOPTCEepO75siuGiCOx6Ecypofftm9OO3Nx6k442fi9Z/Lz80vNHlB30zy00d3Y38oePQ7mJriMTGoZoUUhkLnqF65ou1+wdPr/XnFSH8Q2Nebvuy+1fAlw4Noy34TyvqR3eY5P0J8rX+tX2g6XqGuad+g9RuYBJdaY54+gxr3YmgPWhO2eN9oYMWLPPHilxRHI976To80smETyAg9e4Jm/mK+jLw6XwtWUMJdUuhVEZCOLRRggyE1qOVB4+GU49JjiLyWfIdfj0as5zZdsew71HQvMUOmXc/p3M95c3MvqXt/O9ZJmJ7fsqB0CgAZZqcWTKATQA5Acvx5tcNAIwO/Pq+kfy3u7z8w76wsI1eDy1ayi5lhSQvPf8AoPxEkzqRwtjIKChrIV2quaT2h7dydm6OWKFCchwk9wP8I/pVz7utPAdr44RmTd0+nLi5ubu4ms/L9lDfXKygX2oTsYrSJ0GxeQKxkYAbKlad6Z5JGEYREs0iBXpAAMjf3fH4OgE4xO26lqcHmex0+eeO5iv71hWKOxjMaoRvWsrktT5DHDPTZZgEER8z+oMsMoyPr2fPz/mTrdxqcmla5dGC5tj+9KxmORATQGaJdyv+UM7EdiYY4xPELB+R9x5O1/Kw4bCb6T5o1OLzJplhqVZ7/RIbmKG+LClxpt7GKSUFavHNEiGh3BBzH1XZ+OWnlPH9M+EkfzZwPLyBiSfscH8t6w8i0Dz3c6V598xael0WtrbXNTd7fnTjatHHdMTXcAFwB886PW9kxzaLFMxonHD/AE1mLn4YjwSD0L2H8t/zCvPMMQN0ayG39eh6gTSEoDWlKKB1zme3OxIaU+nvr5BjLCBjF83t8eqxuqUdeTVIofl4ZyZ0xBcc4kDqnmW00uwkv7kllBWO3gUVkmlc0jjjrsSx/j4HMrRdl5dVmGLGNz9iJYqSLRrG8Ed5qurLx1jW3FzfxlmkEIAAitkJqOEKbUB+1yPfPeezdBHs/TQwYzYiP9NI/VL9Xk5GOAjHzYh561m10uwe6urhYobVvrEpdjwCoGrUCvQb9MhqZm+GPM7fN3mixfxEbDcvwE8663dfm3+Z3mvzK8npQ6vqAWCIcmVYIQIYRtUf3aVpTvn1D7HdjDSdnYsF71Z95fEPabtI5tVky87O3u5I+XQNQ8uIkmm3aBQB6trMGSOWlehpVT8hv0ztTgnhoxNh4k6gZZer+xnnlbzFpur3CWl4osL+FRwtZjSQinxNEaH1KeFa5di1kch4Z7FhHCY2Ymw+hPLMEWm3DzK/KGRQs3Chl9NnoRsdzUUqfl0zKjADkxJJBt6Nf6fZebvL2p+Wb+YLHfw+hDcFeRSaM1ikVQftKQvcbVGDPgGWBB2a8eU45bPzjl1DzN5P1qfTbsulxYXEkU8JZDQwyFN/Td6GqnavT55zmPJPHceo5u9MBOAkDbOtP/OLVreOMXlwYnjq1TWvIdOIG4HamZkNUa3caWlBNsktvzkuDdB7glfUVkMqMCPiJ3IaniRSuXjUAhw5YTF6hov5wWqsCLzkAeKtJuVHSiqwLDbeowSMSEjG9f0f84EFFhuA0UacpA/xx7jZtq1+npmNOALZGBt6v5f/ADVt5JFVL8epH++jYOWI6hWpTptvmLPE2cRi9t8vfmmz+lW4UuCoYly4I8FJLKN6HMWcKbI5C9r0P8wmccUuTJE5UJcMx7bilCKd+uYsxTkRyvTP8df6AW+sJQsD6neoU/FT5nxzFv1N/iel/O7/AM5xeTL7yV/zkz+atnc20lvb61qp17TZJB/e2+qKJw4PcCQutfFSO2ed+yWoGfs3CQbqIifeByfRtFIS0wA5xJt8j1AoSa9gM6Xdu4gBZe6fkLY+W7zzPqD6pfaZZ6tHaRr5YOr3EdvarJKWE89ZKq7xotFWh3atNjTnvaY5xpgICRiT6uEG66cul83Z9jHBLUysgGhw8vi+xdU17QNAtDDd+drXUNZuZGsfLXloajayoGuW4R+usQTmqg8iXcgCvEA0zzbFocupn6cBjAbykYkHbfa+V8uXve3hrYacVPMDI7RjxCt9unlujdQ0TzNY6fZafZ2l1NHChhmvZSY/U40BYBhWjdQaeGYkcuA5DPIQL5B6rTSEIRgDdD5u8veV9XvNVe21iOW3sre0lvNRC1AeAOI0hqVBrO7cRTrQ0yOt1uHHiE8ZFkgR9/Mn/NAvfZ1XtD2uMGMYo7Ev08/KDyjDoHk9rWSCFb67Ij1S8iFHmkjXg68uyRnlHGF2CiveueD+03aJ1GrsH0jkLurN/EnaUj37Pl+ozSnIknm9Zigt7K2SC3jS1toB+7jBoir337knck5zhlLLKzZkXGNVu8/1vzDZ3T/Vbbzdp1ivxAmNGu7lG6Eqijt77ZuNLo5wHEcMpe80G/HmxxGw3eKebvLv5c65PYt5h1/zBrt/pc4uIpLeS6sQzD4SpFlDExVq0KlmFDnVdna7X6eMhgx44RkKIPDP/dmh76bARM2ZELovy8l1q5tdT8qafreh3FnQWl/ql1OumLCeHqr9Xui88hdV4/CigEcq98ZdsjTwOPUyhMEbiMRx309UaiKO/M7bMsmUYyDAkvAfM3k7WfKnmzzVY6zCJb7zSV1SXUtJhub2G302voRxyuLdRGZTCSepFKE71zt+ycp7U0uPJpoyMcXpo8IJnzJ+regXK0GpAvxNt2b+StT0q1je20u/trq4jj/0wwyAyhQxoXRSCoBrSozSdtaLURlWfHKO+1gj5W7CU45d4kPYE8wpFA9xNdiC2ij9SeUsFREA3LFj71pnLfkjKXCBZJoNcgIc0R5XnTzFex+ZL8BbGJVXytazUrxavqXnp1oGkIotei+7HO+9nezsejBlIXM7H9TA4ZH1EPQry5QQSkSUJHNxx3O9afT1rnVZpERumzHGy/PD/nLL8x30fydrtvA7i5uYWhiSN6bTt6KEjtVjl3sr2XLX9pR22EvuBl3+Tt+2NRHs/s7JLqRXxNAfe/JDyVqJ0nVIoZ5limYloWJK1JqCtfEZ9U6AjTzEZfD5Pzjr4nJHiPN9LxGDU4/q7xivBTI52oepr1zsIgSABeWyek7JDe+SrkmSSCL6zHG1YyG4Sp3DKw3qDuMx8uhjNuwZ+FnfkXV9dsbiHStXmub2G5L/AFK9lB50BqUYgfaXc16EZDBCcDwy3ciREhYfSuhuW9ISK9GRXkcdOPL7QrTf3zOrZxJVb5j/AOckfKC2mt6d5z0qKK2h1kLb6kYx8H1pV4h2bqXkSh3H7J7nOd7S0/h5RIcjzdhoMtxIJ9z5pkeCL/jp2O7H969OQFBXkONQBWm9crgO8NxgZDiiWaWemaLf27PbPDC5+KtaECteVfEjbL4YMU+RpwZZZ4zRDn8t34XlYyl2Y1DL8RKnbeo7dcnLREfSWUNUeoW/o3zLp5EyMzxJUPJ6bU26U4UzDnhyxNudi1EZBlPlzzR5za5Fvb282pStwRLeFjK1AKcQjBtqnbKJmYHJtuJ7vmH155QtPzRtraPVNW8j+YtNgjcP9cksXkQCtApEAZgKdwuQnjnW4ceeXEZVGQfS3lTULuRJolklkkt2XnbSxMr/ABDckOvIUr3GYWSB7mYkO8U9WGtXX6OZadOMfCjdTX4afR4ZhcJ4uTdxel49/wA5Wf8AOM/l38ztBtbjTdevrTz3o0khXzRrt1cai95bSDk9pcOWIjQMA8YhjCqeXwjll2l9l9PHCMeARx18j72WH2knopmU7lAiiBz9/wA35N6l/wA48/mPoEsz3dha3ggcKi2N1E5kDGlV9Qxmg6775Zm9j9dw+jhl8XcaD257K47zGcQPK/ttiN35H8yWs0sMvlnUo5Q3wj00lWvX7SOwzVy9mu0oS4TDb3h6Y+2nYcwSMkvK4utvIHm+7m9KHRTBV+P+lN6de/IBA52+eZmD2U1ch6qj8z+t02r/AOCB2di+gGQ+Ae/eTfKf5uRTobj8xtX0uykQx3EdjfXMsrR0C8UaUhE2PUCoHvTMrD/wNtNnkPzEYyiDdCNW872h/wAGGeLGY6aMhI9Sbr8eT6N0PXPPflQ3o0DXmvFvILaC7h1+3GrThbJ5JYjbXMkiSRsXlZt+VGoe2YPtJ/wFOx+1YxOPixSgJcIgajIyH8Q+x1PZ/wDwVtbxf4T+8BI3POIuv2v1B8hfmH5a80+WNK1nQr+Ke2ubaN5bMzBri1kkqXiuUPxJIrgghgPHPzx7e9ntZ2brJ6fUwMZxkQdquuVdKrufddKcOqwxy4SDE72DbKT5otQQgkTiTTjy6dOv35qPyEudOQdGjbbVbWZwVuFDAcQ3VqHcClemQyaeQHLZonoyE7ivuQLGYtQBeQqPn45iHGQ1+EQ20inkXkFRs3I8QPevTEAjojgIL488n+e4/P35k/mBqttOjaXp1ymlaVLGeSywWLSIsooSSHZnOfQ3sz2R/J2mw4pWJGPHLylIcvhT0Wl0hxaEZJR3mbHu73sut+UfLfmfjJrmkWWo3USEW2o09K9gVgamG6j4yxkV6hxTO1M5xjw84nmDuCOtjd1Z08Cbqj3vmH8x4fMvlbW/L3lS7gl1/wAka/dNPc+bQhiktILJfV+qX8i1ib1ZTGqOoXkKhlqSc5zW+zukwCesw+gjYY+cbltxRPMUCTUuXRytDHJqNTHT5DY3N+QBP3vWvKepnUZPWUjiCoRIwAFUHiFC+CgbUzQ9n2ZUR8dnrO0MAxQEaTPz15hTRdFvJpJ0RBGRyDA9ASeVN9hvtm11hMqhEmyQPtdf2ZphkyAy5Avxp/P3znqHmvVLVEt5ltb6f67GhFY1iiUx20R+HqwdpqEggEE57H/wOOyseLJKfMwHCPO+Z+H028f/AMEjtCccGPCP45GR8q2A+POnitj5dstTilhaFA7/ABepsGqRWqlqEb+Ge44dHGcaPV8TyaicTaYW+raj5fkt7DVKywAUtb+j1RSCoSQEt275djz5NMeCe46Fw8mGOUEx2L0jT/NTo0SzqphJqZ1b4WSop1/DNri1QLR+Xp7LpIh1NBRxFKWjkjljHxBAPh6cVqep6+GWmYLEiUXsGlwoDGzhFkeh5JRiSSK8gRT/AGIORJ7mkgk7oT83tFj1b8sfN0YktVlsbMXsNxcRq6JLGwYcgVqhAqARv4bVzA1oEsJvy3+IbdNtkA5jf7nwPNeaFfpFFcX0Lu6fZQl1CktyHMDietKeGYQyYpRFnf3H9Td4OXGQRt8QlcPlK/1CYTeV7W9vZjRhcQW7pCaCvENJwBAB7ZAabJkP7oGvl96M/amLBGs8wPiL+x7J5Q/LPz+689W1WDToaVjt1iE0zA71J2UHNxpeydVIeudB5jW+1mkB4cMeM/Y+i/Kf5SaDd3NvJ5ggm8wSDirfXHJjp3AhQAUzMy9m4YCySS4g9odRl5ARHc+xvLOiadolpbWukaTbaXFAAqJawpCEHtxoT9NcxZY4jYBj+ZyZDZlu9SsTOXUq5JcgkgkknjuSfpI3zEyuRiBejaLpkcly8klqnN6hpCq+oQR/MAP15rM8ubutPA1zL0/9Hf6Fz4Hj40Wv2adafRmq4/VTuPD9PxYHr+hW10CLhPVUmrAjYilOozO0+Ujk4upgJinhmvflloNxI8klijciSyHlTbw3GbrBr5it3n9Roo79zzC8/KLy+zSKlku5I40IrXcHf3982EdbI83WS09cqSGX8qtID1FmqlSQRv271y6OtPk0TwXzpKX8gaZAawxFeNQSpIrueoPt4ZcNWS4k8Me4KT+S9OUExpITUAo3Yn7sn4xLAQrcc0gaz1zyHLqPmTyVd2mmySxGTzJpctp6yagkPxhuURWQSJQgMK1B6HPK/wDgm/8AA+0XtTpTmnEjPiEjAx24hX0nvfQfYX2wz9j6mOCRBwZJAEb+m9uIfpeix/mei2cN7rK/o9ZEBW/ik9a0YMBwZZBtxIIo2fEk+wCJmGPcjoRUr6iu9+p/AEo3E7fo6Mls/wAydLjVZZNRjtI5irQ3Tv8AuHB3PGQVA+z3OYGXsPITtEmuYrf5NZgY7Efj3vS9L8+XAhSUXAlhO6hDXqQPxBzRZ+yBZFUUHCCOXN59/wA5BfnfN5N/KjzBd6ZdNZ69q3DSdJmDhWVrs8ZHQipJSPm23hm69jfZUa7tPGJi4R9ch/V5fOVBqhohmyDHdX93X7Hw1/zj9+aNv5UNzaTXISK7dWRu5pWoYE0O5z2b2g0OSOQZcY3fTcugjqcAgOUdh7hsB+l976N+bWiXsEdb9YpXO1Co6inQdfozRR7SyQFSBt5fP2DME0GvzE81aXq3kjVreS4SYyvaxmVJBWJZJ4ozISa04hsyMWsx6kcEuZ/QC66Wiy6fIJ+4KWi3tj5ds3ijuU5oxPqnZvh+Ebjr45z2OQxk99u81eKWpkO6nzj+d/5hC6spbC2n5vOyQRWKkCW4klPBYIhUVaViFr2BJ6A5uextLLPmEzsIm76RrnI+7n58hu2ZeDQ6eUpDb7/L48vLmXzR+dnktPK35ZeSLG6uEvPMd3rk995j1BaEyXMlqwdYj1McI4ooJFFAz0v/AIH/AGidX2zk8PbEMfDEeQN37zzPvfHfbMTyaeMsn1E3fn/Y8VTSry28vxa3CjzQWJZtTjCkMIeIDyKFJrw6mg6dM+iIzOOHEOj5NM3LhPJnEfl/TvNeh2kiol0lynFJFYN6g47t0pQ1HyzP/d54WXCIljn7nmreTdd8v3LQwW0lxpktSiMTyQAkUpVqio2p88wPy2TDKo/SXJhmjLmXt3kG11CFoormzeI8S8K0ZjStPibpv1oMzYkkNMyJcn0jp8MFpALnUHSyt4h+8nndYYlY92ZyKGnQ/R1yXiUGjhJOwSjVfV/MCwbQ4XuP8JyNw1CS4jMUmqMvEIqo4V1t4yo+JgC5A/ZG9mDSeMeLIPSOne6PtLtbwMfBgPq6kfwrNO/J/RIQj22i2qKGPCP01NPEAUG1cz46fDD6YvMZtTqMn1ZZG/OnoWmfl1DAsdIjbqfsRxooUUAHQdOnjlxzRhsA4I0oPqIs953LN9O8jWMBCvbh2Y8jUbH3qK5Vk1JPJyseCtqFe5nWn6BawMqQwKhpUELXpmHkyk8y5ePEBszOzsEqtUJJHZaH3zFlO3NhjekaFpKycQIqoab9Bt7nNZqMtO40uAl7BoWjEkViG4qDWu3zzTZ87vsGDZ6X+io/qXDgOlRv7f1zV+L63beHs811LTp6/DFzPI8VYUUg+GbPFkALrMmM8vJg19oj/CrrxDV2aoJpXpXM7HlcDJhs0w640AEM6o3xL8JNa19/ozMx53W5NPZ2Y3qGjSKhCJybjUopqa02zJjmcOeAgsKvNGl5M3peDch8QFOu42zLhlFOBLFV7MM1XTriEu0QYSKSCf2TX3U5lY8jh5MZBt5VrlnrMRmkhL7DcIanfrvv2982GOUSKcaVxNn73zRqR89+VZprfyxPMukM5po91bR3lrEXqzJFyZGVNzQA+3SmeVe0P/At7J7S1MswEoSlzMTzPe+t+z//AAUe09BpY4MhhkEeXEDYj/N25+9imhefvNPlC71iDWvKD65pGokStYaaRGIZHp6irDcF0aOQncV2+WcP2/8A8CTJljCWly1OOxMgbPcbj1D2vZH/AAVsEjKOrxVE8hE7fayryH/zk2PJl/Lp/mHyPro8lXT87UzMk91pkrOA4j4/E8HQ8WPIfs7fCeL7f/4DnaObCM0JR8YDfhBqfdY/n+Y2PV3Ol9vez8uTgBIge8jZNf8AnIv8yfy/8+6b5Yk8u+bLK90bR7efU72CJ63DySNHbqi2zAPzj5ElacqEmm2aD2L9l+0+zsuWGbBMZJkRG21Czz8/1PZaD2k7O0+UZsk+KHDWxB5+XP7HzVoL+WdRm9HTvM9tbXBb4bO6rayUIr9mf0z18M7LtDT63Sj99gkPhf3W912R7S9kaoXhzi+4mvsNPUrbRNfRY20zVBP6R5I0codDxO9AGJ6jObnqMJJ8SFfB6iGpiRcZxI94LIJ/OHnywt5ILy3ubu2njKMwAKsp2IrmLDs/R5JcUZAFhlxQyipxv3bsq0v8wNY1GJIrhHQPxLxjlQmvYdSajvmBn7JxYySDbV4IBNbVyFG3iH5sT+YNa8x6dpPlbUZ7G48vu9zeapG9JEvZo/3UcbA1BjjLEkdK+Oer/wDA59mDrNPk1OWI4J+mIPI1zfCf+Cl7YQ02bHpIyowHFKv53KmEWXlz81bjVLC98xXF95rsoJnWS1u7uSRmV1YO8ZnJCty36bjbPVND7JYtHMZNPiiDyNbbV3vjes9ssOqh4eXKdu/cPeND12fTrGTT5/y5vWtZVdZ4Yry3eRgQQUdX4KeQ8Gzp8Wn1EB9A+f63n83amhlv4o+RYX5Qi8x+W9S1FYPKWqnyl9ZebTrJJIJLi2gc8mjKc+LKTuKHbK9Po9TgkagTHmBY2+1sn2voZgDxoiXnb12XULW7nElt5S1e9agCtJax2yKAprVpiAaEkbA5nRjlnsMZ+NUHDydp6TFzzRPu5o6N/NjVj03TbXQYmFHvLl2vZyB/LH8EMdD7Nlg0GWexIAdfn9qNNiH7sGR8xsm9roFzPPHd6wZddvo2qLq9b1AhpSscSgRR9eqoD882OLQ4MIuuKXeXlNb21rNcTuYw7hsCzqysdTEymONhyZQCFZV36e9P86ZbkMK22cXTxyD6h7vx1eqaFpWqzmlwpXoSOw+XffNdmyAcnaYsBO5epWOhyBVZEL8ADGg77Gu4r4HMCedz4acMittDmO/pclrUMu/E+BOY0tQO9y4aU9zKrPy+3CMvHViNqbd/HMWWp3cqOjtmGl+VGfgRDU9Qeu5NKZh5dY7PBoBW70vSPLDqYm9Lg6kVANF6V75q82pvm7fBpaeraDoLx7uoFBUhlodzTvmrz5nbYMFc2aGzHFf3a8ApqadthmF4u9ub4W1PLL53IPK2gV6N6dJ2Y1361iB6Zs4cV9XXZOHdid60QRzHBG7kH1VMrKQtRup9NiT8wMy4W4OTgYteOQikW8LS1/uzM4Sv+t6R2+jMkcfX7HDn4TEb+WJi4ubK1iG/pFbppHr8jbp398ycfi15OPm8LpdsJ1GWPi/Kxg9IfZIumqdtyR9X2+gnMuPHTgZBh7z8h+th+ovZ8H520Yep5VnBHT4afugczcXidHWZhi6k/IfrYLetp/qtzhgAqOJMpJ5fIRjb5nMyHiuHkGG+f2D9bGr8+W+bfWUhO3x8nFa96fDxy+BnewF+/wDY1zGKuf2ftYRqJ8lF/wDTFhRq/DyPLbt2UdMkTO9/x9i1D8f2sL1P/lXIC+uLdm59KhRX22P44TxWwAhvZ2936ixOT/lWJZ+Is1f1GqVMRPOorXYDw675aOCxfDy8mk8XCODi+FsO1n/lTQX/AHJfo9vhG1z9WFR82qeuGfh16uH403YPzd+jxa8reb34/wCcd+c4jbTw+/FrIVavE14CAjvXoc1WoPZX+VGG/Mj9T0mmHtFt4Bz+VA19pY6n/KuRcWX6DPncwc2+o/o/6+IP9jSucpr/APQpv4/g/Cv0bvb6Ee3fCPAOW+lg/rpnVl9aFvB9SH5gNaU/eBvqavxrvx5Vn+7emchnPsH4nqA+HFX3U9thH/BN8GXCenUDi+G9s18vD8vf3n1NpTe+s36Q+tBxdettz9b1SZOX+t9GeydknQ/lsf5MQ8KvTR2ry25vzx7QDtT81P8APnJ4l+riA/X3vR/+dbAh9L1WFPjpQUanbjWvfrm3iZ/wiPz/AGOhyDT/AMRPy/ai7Y+X6nmkoi7nkx+VQFB/HJXn7o/P9jURo+8/L9qe2B8rHl68bqe3Fwajt1UU+nBep6AfA/sRWh/iP2D9aewHynv6sbBO5ZzyK/SvEb16ZSfzLkgaXoR8h+tlVmPJHA1Yc+4IWlanqQf4ZRP8x5ORhGDofsH606tH8s/u+EEJFdi8pBpTvWM9q5jy/MOUBh7z8h+tlWmny3SPjHBT4eVXHTv1WvTpmPP8w5MBh7z8v2s8sP0JwBgHxAHioOxPuQKjt0GYmTxerlQ8LzplkB04RhljRpiRSJ34oDyP2X4knbpVcw5+I5uPwPNl+m/ookF6q3cfaH3mm9fAZhz8Rz8fhMrs/qAAMYZj+wrFgvOg6EA+/bMTJ4jn4/CZrph06oEa/udjydhzr4AMOtK71r7ZhZPEdhj8Nn+nmHgKIBFwanJq7fSvWlMwMnHbsMfAyzTDGeXMcXoahCSvatCQD0zEy8VuXDhZH+59M9OHD6co3cjZ/9k=)
- به پشت دراز بکشید درحالیکه هر دو زانو را خم کرده اید.
- پشت یک زانو را با دو دست بگیرید و آنرا به سمت سینه بکشید.
- 20 ثانیه نگه دارید.
- استراحت کنید.
- 5 نوبت برای هر زانو انجام دهید.
کشش عضلات همسترینگ![](data:image/jpeg;base64,/9j/4AAQSkZJRgABAgAAZABkAAD/7AARRHVja3kAAQAEAAAAUAAA/+4ADkFkb2JlAGTAAAAAAf/bAIQAAgICAgICAgICAgMCAgIDBAMCAgMEBQQEBAQEBQYFBQUFBQUGBgcHCAcHBgkJCgoJCQwMDAwMDAwMDAwMDAwMDAEDAwMFBAUJBgYJDQsJCw0PDg4ODg8PDAwMDAwPDwwMDAwMDA8MDAwMDAwMDAwMDAwMDAwMDAwMDAwMDAwMDAwM/8AAEQgAqQDIAwERAAIRAQMRAf/EAaIAAAAHAQEBAQEAAAAAAAAAAAQFAwIGAQAHCAkKCwEAAgIDAQEBAQEAAAAAAAAAAQACAwQFBgcICQoLEAACAQMDAgQCBgcDBAIGAnMBAgMRBAAFIRIxQVEGE2EicYEUMpGhBxWxQiPBUtHhMxZi8CRygvElQzRTkqKyY3PCNUQnk6OzNhdUZHTD0uIIJoMJChgZhJRFRqS0VtNVKBry4/PE1OT0ZXWFlaW1xdXl9WZ2hpamtsbW5vY3R1dnd4eXp7fH1+f3OEhYaHiImKi4yNjo+Ck5SVlpeYmZqbnJ2en5KjpKWmp6ipqqusra6voRAAICAQIDBQUEBQYECAMDbQEAAhEDBCESMUEFURNhIgZxgZEyobHwFMHR4SNCFVJicvEzJDRDghaSUyWiY7LCB3PSNeJEgxdUkwgJChgZJjZFGidkdFU38qOzwygp0+PzhJSktMTU5PRldYWVpbXF1eX1RlZmdoaWprbG1ub2R1dnd4eXp7fH1+f3OEhYaHiImKi4yNjo+DlJWWl5iZmpucnZ6fkqOkpaanqKmqq6ytrq+v/aAAwDAQACEQMRAD8A+74ehoFBqa0A+6vyzFO5cqtlSpIBIA3yNLTRYkUpuQd8NIX0PGgA5U2+eCkqbMApJWpBoceELTZY7Dh1pxx4VpqNiSDT7VafRjS0uZiteIFe5wLSmSxUhkBU9RXIrS4uygKEQeG9afxw0tKb0ChtyR4dMiTS0oc2NaKooQPY47LTmkYGnBaEgdd/fBPuWmxI7cP3fwt06V2zGMgOjJSkdwAwAoTRhtt+GYOXJfJKBZnNSwFAKmnv4ZgZeOQ2KQoNKy1+HddzvtmszmMRud2QJQUs0gRlJFSQQVNaVOaPUZ9j3tsUC07BlLHizAgqWND4dBmjz6nhG53/AB5ORAbvDdS1jT7f8ytQ07XfNevaNHPFpb+X/wBHXMaWKW94ZrZzcQyxuh43MC78a/Gta51XspoNDr9NOOTHcxLnyI/R9jDKckTds5ub/W/KMAl8x31rrGiJcJDJ5ltE9J7P1TWNtRgLuFVgQDKh492VBvmH2/7IZdJE5dNIyiNzEn1ADc+VfBlh1MZbS5lmlteRyrEVdWLgFAjqwNQGBBG3TfbrnG6bWQJq9x5j9TkThScpLUD3HwivgO+dBg1IHVxpRR4apYEVrX/hc3+DPY/saiEUhUE02Ap0zb4ZghqkEyOzHjQEd87Xq09FSi0BY9DXFC4bUAXl4H54opoSBj8J6EhtumK05iK9utemRtIdQ/DQ9PHDarEIKcxShB70+fXBaqcckcyB0cOrbKwI3336E5G0rmARSwHKnYb1+QwK1RTSo6itD1w2q0kBK0rUEiMdSB2yBKqYCkVCg7g098Cu4Gn2BUVoTkDKk01QUA7jpmLlKaUXUNyXiCG+0MwskqTSCoKFU4OqEr8J5Dbx9812eZvYhkAh3UMacQDQEE+4rmj1MtzsziEvlFCw9IexHt3FM0GoyZL3Ab4xSadwDIQg22NS1TXt2zndVqDvIn73LxweO+ZrTTdQ88WF3qyGdF8v6jbxMRVS31y0clh0NKKRUbHOy/4G+o8TLqBfQfeWvUwIp6z5PtILyyupfVE8V7GLe+s5o1aKSIKy8HBHxKwNG5Vz1itt/wAfscHIAw/ypEmhHXvKUfqG38p6rJa2XrsWdLO4SO8tlVmLEiNbj0l9h7Z4R7W6Ydn9oygNhL1Cr5Ox0x48b0SKZSqkAsXoo4g1BO3Wu2Y+iy8Q5McgpPkYhW/aAqTvTv0zpMEjECi4skeh5GoFaGjU3GdFpp3tTTJGAku221Klq7dc7/q4wPRXFBSrAgEVoMUrudO5+1QH2wWi1vKpY8mAA6dtsFsmuRFK1NciCq1pAP2iPftiSqkHKqC1EKx1Za1pv12ph6Isq8bKVpUk1Kiop0P8BkeFVhIcHeqbhuoOxpgCVM8OCFmoQOQ67EdMBIVTMqmYhXIkjUVqpAHIbUPfAaLGyuQqRTpRq0AyMzXuZL2Fdk22PIkVOVTn1DJLpXuREePpNKDRVLECnuaZiZCRui1h9QEFYmPPv232FDX+GYOTmmyhWmJRW4mFeRLhQBWnyzXZqjuyBKD9d5DGaFox9punboc0mpmN22KydTwLCnI9F7Uzm9XtEmt/x5uRFhl2CjymnMMw+AjjT5Gu+cjq5UDsPl+1ysbyzzgkg17yncuyLFNPf6ewbkCUmtXlUAAU+1AOudd/wNc9dpZsY5GF/I/ta9WTUXq/5YTIkE0FaM9WQkDoM91A2dflukP5usW0LzpYa/CfT07zdEmmasAQKajbAtZufeWPnGOtSqjrnnX/AAQuyzl08NTAWYGj/VLkdn5OGRgeRT+3ejU4nkTuQdj136fwzzTRzI/t8nLyCyyCLdaUJB34+9a50+l3A3cSaZRqodWB413IHSvvnTackGwejQU2WMIT4A0A+nPRurjAbIgKaAKenXI2pXcXqamvemCmK0kg0Lf7GmJZNMK/ZrsQRTv7ZGq3SsJNByBRmrQmhA98hxX0VzcVWRiwXiKySECgp3Ye2SsUhDlA0fp+vL6gCkyqVDkAg8t6jelDt0yqyTslEMQCan4QR8R/mPbHdWyAAK/IUwVaoZmnWWJY0WSOh9Qlt0IGx69DlfFWwVd6nJSykcaVZh4/PK5S4uqaUf3agslOT+JI/Gu2VyqNWUrFf1Qkjfa32B2BH68x8mQXahDy8aqS3EndfiAqTtTvmty5CSyQvxH7Q2pR1B5CvtmuzTDMBDSuBtw+JR8J7UA6ZodbmG4AbIxSq5lHF+T8RQ1p1HyzktbqJWdujeGN3bJu3OoVaA867nxU5yXaE41Yv7G7HMB4/wDmFqNhaDyvLcypCsGsrcLcSSLFGkdvbzvKzM5UAcQQa7VI3Fc6L/gY5Jz7asbjgnxeVHb7WGeQIHkifJnmvU47yG/g0u6/RE7KlvcoqTRsS535xSOtM+k4yJ5ONOOz6L17RNN85eXbzRdU5C21CLiJ4SBNbTrRop4WIPGSJgHQjowyObBDNjOOYuJBBHvcY2DxDm8y8pare3P6S0bWCYPM3leeOw8w24X4ZZPSBgu4jyY+lcRgSJUk7kHcb+D9rdkHsrWzwkWCQY1/N6ftdrHKMkAR8XpUTnid6hD269cz9HKQrb8X72iYTWIsCABRNidu/wB+dNpZSIro48k5Jbmykg0NRTPSSd3FHIKvJ6Ci4EtlpRWgJJOwxRQdVyy/sgfa98SlcaUoPtfsjoCffImSFGRjVD6dApAFBUE5Wb71XhRWRiigufiNOq++Q4gFUpGYHbmtNyo32HfucrlIDcFKGLFyUb4gnxluLUJB2ofbEZdlXszcgOVFI6tsfo3GVyzWmlkM/NpEPNWVUejqQtGJCjmdiQQTQZCU7O3JCnRF2RaKjDlxPUHp3G9crOSPUBkg5Zmj+1HI3BkRBHE7VMjUqTuOIrue2Y8svSghEA8QpICljUkdPkMws2UV5sgEJK7BnA5J8I9NmBIJPTxzFlIGKUtS6MsEblnDPQkyIYzzOx+E0NPDNRqcoj+P2M4oKS5BbiZalyeKnb4VG/yzmNbnJFg/j5NsUn1FxwalOB+E0bqO9TnLa3MBZJ2Z8mJ3l1Irlq0ArxJIAXf4a1G4pnL6vPES2F3y3H6mBkx7yLpcPnXWfMnmOaOKfRtJLeXtAkKLJDcswSfUbmNyKMOfGAHcfu3pyz3b/gXez/5LSHWZIkZM17Eco/8AHmjJMllUOgeR/wArUvbrS7VNGF0klxcaNZqwt5DEVM0kVvH8KtV6twX4s9SMgBuiMzLZg9l+d2qeZtW8xaR+X2gjWbnyzf8A6M1nWtTY2Oiw3PBJXVbkc3uSiyDkIENG+BmU75y3b3tZouyPRllcz/CK2vle/Xub4YDJmflHQLrR31jUNV1Ea15m8y341HzHq8EQhhaX0khiigiLMY4oo4lRFJJ7ncnPIO0O2Z9rak6iQobRiB3fEly4w4I0HpluWo/IE1ADVp41zb6CwaN/Y1STVD9o8aDYjYds6TTg20ST0/aajU8c9LJ5uL0Xxsx7ceLUqehGRUts1CoFORB3GJl3IcXNUIBZGB+MUIBHjvkZTVTklVORIqIxyangMoM9tkrA/KON1L1ahB2B36jKOOlWAzI5NBKrktJXagpsAN8qllsppuR2PHgyxkmpYryXgOqk1FK4DkjLagtKRSH1GmkAeSP4FYmgAO9BQU+mmVGVdQtL6Ft34hgCDToPp65X45volSWM0LMzEkgxj7PpqVoRXv3w8fDHbqikA7BEiMcLryck2u3KtT8VGqfAjMXJkHVlTmn4mQRybJUyP9roK9D0+jMaWYjbonktWePlziYFHHMuDyFB4UBFcwp5aNhkgppyqSyghA/FVYI7uC1AKoK7VPUEZhZs/ENzXuFJS6e6nT1Aw/dBlW1VZHL/AGjXkeNKHbauaLU6ggXv82cUrubiQl6uVoWDR1DCUEe/Smclq9WNwb+Z/U2AFjOp38MEE9xM6wW9qpleYuFVdvjLbUAX3zm9XkMiBGySQAAd968vNeIDm8X8z+WfN/5iaFqT23mWLyP5avrcQwWl5pqXtze2znk1yfUkBiDgEKnHlTr4Z7P7F/8AA2hhhDV66zm2lGN+mI5jjBBs/EDycDLm3eReWPztv/yF8wWfkK7EnnTyxd2st/pdha8Yp7aH1R6slq7BLYM08p/0bkgK7x0IZW9ZOGYO247unyaseeJ5sr8x+e9Z/N2/04/l47S6TNZq7a3y+qLYw3/BWLmaj+ssCNSJULcqc+APLOH9sPa7S9i4pQnOs0ongj/FdbEjoAfm7DEABYfQflzQNJ0SxstM0fTrfTLGwUpaxQoFCKxBfjUE1YgMxr8R3NTnzZj1mbVzOTLkM5SlZJP7OY6OTEs/tq9TReJYiJQBy6kdB451fZ5MhuSmk6tllCoPhod6MPir4V2/VnXaKJoNUim0YeoDEBegHc+OdLgBNNMim7Aozb7E712z0WVC3G6KgYrvwAqa9ch4oVohlBZhxp0pvUnpkBk3V0a8eS0CU3Kjrv3yjPkpXSfDy40UydWOUynwhNKBFHCUDMSD1PSm/t3zHlmB5rSHb1qFo2TlzqDKT9mtCAFp26ZjSy3ySvDgVaNEFQeXI1AIqQSfuyuc63CaUqyOC0qcCqhZYQxpWlQATQHKxkN9FpQmlkgUStEZA0jMVjG4WtKsWJoANzgOajaEO0jgcjSSiAmduXEvxNKDoak065VPVE9E1shjc1tZZYgbmVQfVitwvKtBt8TbfQcx8mWo7b/j3pWm8IbgYvSdlU0G5oa1B4nagHjmHl1Njl+PmtWhLaRLG3itEDCK0jYswVyCAfiIJJI3r3zCnn5fj9LIcko9YRokLAA0KJKXJaQVB+Gtc0mp1cAeXX8dU8wlE1xBHM6ITH9VYULFgtXAbu1DufDNFqdaDsNv7PegbJXd6qVRpFBmIDD6qqgMx6H46niQc5PV9oXLeWxB7/1thnQee6RqFj541bU4LW8S/wBC8qywHVZoOMqXV8v72O1Lc+DLEoV5NqEkDffPV/8AgaeyAmf5R1MSCCPDib8qkb58tuTjZ8mye+aPMrWiTGSbkiLSY8tuhAq24ABAJqDnveLFy2dbkyAW/Nr/AJyD1Ly35qRbW8Ag1O1dm0vU4JjbXMM7VHKGZPTKk137N+1XNjDScY3dRPUESsM8/wCcKT5lvtN1TWtTlaXTtTiMdhHBbSpHdzWE8lrPfXTkGGO5lYBTGj1IHJqk58tf8GvV6fPr8OHHAcePac+UjxR4o7c6HK3qOzoSOPiPV+h2mWt1EVo7vxPJPWYFz8PEA0A/VnmmhxAAAV9rshFmUAJIDy8mZqHboadOmdjoIAAX+PsZkEJ9EDsFUqoqWINN+mdZpYbbW0SKYqFVeNS24A79ffOh0o2/H6mmSatIQW+DY9Kkfxz0Djs/NxzybErIq8zz5tRFA2AIqtSK09zlE8gh3KHCVuCuaKWpRa9TWh3plU8kueyabZ1DGoFeIqa/EfagB2zFyZhEea0hTIkgRxGwA+Is2wWh71ocxDlkeY+39iVF2R5ozz4mNGJiD/Cymm7GgqdttxmLkzb8itLJ5I4oW43AtwAFWVieK9jWu3fKJZQe9lSCNwtrEQzfut1RWKgA7DrvyJOVyy9N1W3DlmSMhHSKju7kE/tdBt16HKZaoQ2/UypB3mopbwXMryNbxQx+q90AGoq8iSAOW6gA0475TPUirthI0LQYuIptMiktmM0UoNyi1YcyWB2ErbDkem2YuTVyMd+TKwQC3PPEw9OSUQop5JDKyrzVlFCCpqCKe+Y8s/BHiPw5JsJPJqKyehHOtbm7Sdhd0BWEAjirOeFTRttswcusJNDu8mAlvS5r5YUuC8onVUpHLVG5KFHGhA3JpXbMDJq62I+79bMkAJXJeW31VZfRZOcYliaVeLR8hUVQ1IO4rmi1OpAsEfYFEhVhhWpanDOHIji5RipM0JALKKcq0YEA03zlNZrDwiWwG3v5NUp2w+3tk86tqRlm5+TNJmmh1KC2lMUmqzxAcrWOWMgiCNgVkYEF2PCtFNfVv+Bz7AY9RjHaGtjxAm4RP+6I7vJrlPam9IaLyboF801tHZ32s3M1/qdvbqqQRyygJHbxqnwqsMapEv8Aq1z6A02Ax5eX2OHly8I3fEf5xfm8bvVLrQLOU/VNGWO41y6R6hncN6FpWu5oObexXxze6XTcUvJ0+pznhfEOu+b7rVL2+u5JhHaRh7i5kjLOOEaljRe3EU6D2zZThwxu6AcOEDP4v2B/5xq8rTeU/wAkvy50y+ge31N7L9KX9q68HjuNQZ7pg2/Kq+tQ7b03z4J9sNZ/Kfbuq1UZWDMiJ33jEcI+fk+i6THwYox8n1BaRj1YQFXmWIdzyUUANTvXbpTIaLFw8/uLbTJ7U1HGRgeQO9TsKCv687DRA8j3ebCeybxmIiRNgVbgevXrttnS6bYbNEkZGVBCg0J8PbN1gkRsWoopqOeKtV0b4/DfemdnOYH2uPWy4vIqyskXMr9gg71/2W2YUsotk1NOER2aRA0Y+MkmintULX8Mx8mo2VBfDcQRSO7IkoRvh5Ie2zcgDQnseuYU8oAtIDv3m7OQKKvxoT2NdxSnTMOeagdj8yz4UKzooUOGuYJgT8K/CoNKggmtN8xMmqkD1ql4VJ3QH0j8QYlqPR/hJrUBqBR2GYs9ZttaeFKb++jCo1VokojmWQn00MrBak7CtTTauYstWSL4kS2qm3aQoy+pJWqFVdqAU+Iii05UB8PozHlq+Lbi+39jJK/0o0v734zEQFguZOaCQqKMeBCbrxHYZhZdbKG1ff3e5AAHNIZtSm9S8Nw6QWk8TGwv2KvG0apUgq4LKRsTWoOY89bIcief3NQkLN8kRPNFE6Sz38SRTBGi9YkqfTAoUUiiHev9MxcvaA6zP4+DaMdEbikDd6vbw/WTbywEuizuYrflK4qoX4AQDtt160OYuXtAkijTCR3KXzTcKtJL6noECOBm4hfU8Eb4QVB6b5p9XruIfV+KT0YnqeqTJbTJz9Jnjb0biNC9aVKKwXdttqd+maPNrRyMvuHwHn5tGbJQeW3Ooap5yh13T/K17HbtpkLrqmoW7RtPNfFOK21oS3wFa1lkOyL8A/e/Z9C9g/YDJ2vkjqtWD4ETcQRwmdd4N2O+q8nHjM9XoaajZeUfLWmaBpXIWWh2cdpbSO2zGJFBd2puZCCST3qepz6b02lEYxiBsBQaM2bd8mfm5+bMOl22o/6ZHClvFJJcoCWACVAo3Tah7ZutPp63LpdRqOI0/MB/NWpa3CZ7l2/SOs3U2o3fHZi1wxYA1B+ytFG2wzb6XGYws82nIdwX0b/zjv8Ak0/5o+byNbtjJ5I8rTQXXmhjIIo7u6JDWWlB6Bqs1JZQOigKQC4p41/wY/buPYui/KYaOoyg7WPRE7cR3+X2u+7F0PFLxJcr2979ktPhW3URQqPTjKjqB8NKk8tuQ26HrnyLghW9R3Hl+t6+q5MztQUeMCOp4EGg234nYiv3Z02kgB06fjqiVMkt+A4yFyBx3BJFAxFCQe22dZphGgQBt+txpEFNklqrcGWSvQ1NK+JzodPk2DWQj4wAKAVIIJbrtm6wSaiqyMwI4uOCt+8qteWxpTfOlySkN/MtPcFgYDjV6lhXiQSK/I7ZgznXNKmRAO5ILs3AKaEnqT1rTMHLnosgENdPMyssTK0RaOpkWqlKjmgAZSDxGxPQ5r8+c/j+1JBQLzzQLxikLGV14KUFEoqqaU6kAVFT1zAOtJsHi+X7WfCg7m6uiWZbqAsigCJ12ZhQ1ZlYdBTYUzW5daTZs7Dl+CpFIK6vvScwyO0cZjb1Lxgv7tVpQVNag1FNswcmrs1vVHu/WshvSV3V/AgRnmRuK8pIyBwouztwJBJJNRtmFk1/DsD9n/HmMiANyk8+otLyjuYXEd1LD6SJMJaEIeTcSG9JUKivvlE+0uIVt8yP0qKJpC3OrW0kU7SSqzzOEufXLMSjgoEUVGxJ2NBmry64AbkC75X0jt1SaArqlC6iUb1IecssMht2mkAPIMQWPFQCQoXagG3WuYeTtSQNAnvapSCGl1G5uru1uoj6kE6mOZW2jDKGb1GUjnuaClTt2yjN2jIxkOI2O+/LyYSBMuID7Uh1PU3b157G5W8iuQFooUxxOrlCW5hm5FRTiBQdcwP5QAoSrn5/qas5I+ne0oGrTW1tC13cRoGfi8gRmBIHLnXhxjPFQNxmvzasGRIP4+TWJyA9SXaf5Xg/MLTp9V8yXOoWHk3UZWfR/LdneS2jalF0N3fzwFJvTkIIjhR6cfifkGoPof8A4HXsHhGnjrtbATySFgS+mIPLbvWWQVt9qH8y+YfL3kTRRY6RZ2el6XbR+nDbWkCxRBUTjv6KLU9D8Va9t89wxafhAA2A7nA1GYRHn5Pkf8wfzssrfT5poNQhkViQjOQymg+0VYJxFfAVze6XR8XPZ02fUEmg/NX8y/zJvvM88unx3EVL2YpIsJ5AQ15SA+zCq/TmZloAQ6k0xxRPMvUv+cefyl8x/m1rNy+iWjQaLp1ykWtebJIwLW2pT1IIDIjCWcp9hRsDQsQNs83/AOCF/wAE3QezOA4+IS1UhUYc/dKX9Efbydvoey5Z5cR+nq/ZvyD5Q8seQ/Ldn5U8s6Ybaw00snGQFp5pXPOS4uJAPjllb4ncb9ANgBnxD2j21rO2dZLVakmU5m7NbDuArl+h6zTnHGPAI1T0uzdJFaGQeqiqpkVl+EBRsFY0rQkdhmVhkNyDdDf8U5QlxD4sntbiUOjqGuLeY7yR8f3YC7krtQfCfE5v9MaAPSvL9jCUtviyC0ggiu5pwpa6uKCaQfERGn2V3IUfdnT6Y8BHPhIcfgEZFkEcleKhQnIkEEgGgBJNBt28c3eDILA6MZbJhHIyOPUkTg1BGnQkbf5Rrvm80+QWN2sohlZCojYOqsFKrxqKg9N86TNn3+P6Wrh5e5RMg5NGXdt3U8lKLTpSpHcb7Zqs+u4TvbLhQMFyZ40ko0Ksx4qjAgjfwqRVRXfNPm1tiyGUY2gr8SSqUinC+uqcJwCGWnU9+q+9a5qs2uALdWyWteJMWlj9d4+dFBHE12DfER4Enrmmy6zhlxbqBaSPLbPGbj0kb6m7BmZS55qoG4O5403IzWZe0OGyAOXkyMLCg1w1xGbiaITTekUjtQQsbHmPg5OtOp8PpzFy64SmDI18h182Jje6QXAtNQK2k1JrYcXikinrcqVkJNWiatOVNq0p2zBn2gCfj/RcecYy2NbeaCkumuJLppTGI+U0QjcKjNwI5EyAk8WNKgjNXm1/qqr5dWURzNigCkV/c21sn6QlkilkdYEE0fplSgHEI7e3c026imYX52/TGgfM3zFNWQDGRMm/dyQUUPpwmS6Z44Gu2lijuWETKzOR8T8iWUV+EVoRmLmzynYibNEeXd/a1wiBvI7E2xpzZ3c1I5kQxSelcCIyCRXmfjFUB6N0qaAjj4Yy1RiBY5j47c/ucKXDkOxHPpfPoue+b4HThZrb+m0srkeiy8iwaMMG48eIc78iKimRnklIWLI+P6149+G6ee/mB+kLbQtbvbe+MFwlhNOLYxGeNZJEaMyRvIxoVL1G1KdBm17A4dbrsOCcfSckR15Ej9Dj5TxTgBIbkX830BqBi03SbWxgJe10i2iitWbcrHDEI4xtQbceu33Z91afDGMRGI5CgOlDkzyGvgXyZ5vbQ/Ofm+w8n68jzWHmGw1OysG3qt+bctC4CtQsio3Cv7VDmD7VfmNNofFwbGMvh5OV7PxxZ9UceT+KP9v2Px4/MGTzX5V1jU/JXmKX1NV8uXMtpckgL6sQZhDcItKlZE+IdelM6H2b7cx9p6HHmgRdUR1iRzv8cnW9r9ly0WplCY26EciGG+SPJmreetfh0zy6raprF2TbadBar63pmQ09aX0wQqRsQzM4A4jpvlPb/tDoex9LPV6nLEAA0L3J3rbnuRTRDBIkAig/oE/LTyzpPkLyb5c8meX4107SPLllHaQpaBUWRyvKa7kdqGsrk8id675+dvbnaeftTXZdVnN5Mkid+m+0R3AD4PTYpgbDYV+LelG9gVpHlRyiMLdkjA3Y/YZy1BTYGoJ65r9KZ4xw9Ru5GTUxFX7tv0p/aXojF0kFwzzqI/VHIleICqfTC7UPE75tsWYi4nrz5tomI+mO5BF/Fk8MTXBRZ2f14GFxHUsFEgFA3Ig0Htvm30Wqom+l/cD5tggJjnRG6fWmoghOamN5JWjIk/bIFS1aHYds6PT9pCgAefn513IjHfdPIXt5pm5xCSazPJCCSyNIGBNWHEch4Z0el1BNAj7WqULO6dW09uz+gkvqT7yyRu1ZFDnoBSlBm80epjKh16/BroWuuLohpo5SImlkKW5jZmLgqDuABRhRtvxzo9Tlsn4/ewvl7kP66ozNwpM4jYlkoWZdtq1NR23zRZNSeZ72cKKBaesizMZEEYII5ECmxY8RsDt1pmjyarmN+baIULSG5u1mZZVeTkIlaNSWSIEkHnQDdvopmi1uskbHd1v9jfKIG48krla0kDSXDei6vynnVWj5cAN5CaBgQN9s1c9SZfUdgLWWMHdK7nUEMqC3tp7lzEwjKqSgFVYhmqaFq7AKa5qNTrRKxf4+TXKVEgdyTLqMkUZhujvbxGaOO3+BA6uz8FQsZNgN+RpX2zG1GrsgAnauvefc0xlKiT3MWS/X69MRIwYwhLPSpYFWeGJh1lmLVYM6NutOozH1GcxgKJ/036HA8YGRFi+ka3+J5fYhRqjyTyGKBDJaqyLA0h5SMVVgqOxaPcqRUA9O2a+WWVCQO5PlyajOVHYD4oObWQWtrNPQZwscE9vKRbpK8oAajgsKciV3BqdshhjPJ6jtse7p37bd5Yy1EPp2ru/Ul8Wpu8V3DciO2ktmkSNLgvzjqKepJv8AECoqd/2thg1GKQAMdz5NP5kyBBGw/G6W3OomGwaWKaezvCDNazzQcmMKfCrI3JlqQBTpsfpxETKe5scvx+loy6vhgSDud+W6l+lbOS1W9limvLmJIgtsYUiEZCc1UDoAjGta7HIeBljMxjsN+t7W1HUwMOIbyruqjX3WxjVIrbUtMudInkjuWdDazpI5LLC8RV446MvxqGrWpB8M2/ZWU6fVYsvQTidu8Ec/JxxqDx1HnEgG/my268xXGoeTtE1OeAIL7SbaaW1lALIJYFbi5AO/7WfoDogJRielBydVcbD5ZgmfVfzp/LGyk4wKdde7aSNijH6lZ3E4WhFPjKgAd8l7VyGLsyQq7MY/aj2Zj4naQPdGR8uSVfm15A/L/wA1fnjF/i3SLK9tNNthf3MU/wAPqLxMaxzNWjIsrKeJqKZ83S7T1PZ2oyDTzIEzuByvy94fd8XZ2DX6SJyRBlE7X3dL+PuYr+T/AJph8meaLywsdOsrXy35p8yXV/qdwmniyFkZIvqYitHichYlMCijJv3O9c5D2v0v8p4zOUv3kIARHFfEQeO5RrnR6F0fbHslGeCWqx8RIjdADhA6vu601K1sbAukgksYWka9tnXnO7SVKj4KgN0A6rSu+ePSxGWTfY2PcK/Q+ZjUxx4ieY3vvvn+xNrYWjXyXKtPJJaQFEtqVQsUHMPUb0FBUZVKU4x4diL59f7G+4eIZGx6eTKYrmGG2iuFjYKVV1VaB2VRRBVgACWPTHFM8V2LdhcQLHVPobpHIdkCOr/E3II0jhh8CgEmlffNrp9TPiIA7ztfc5ESKBZBBNMJS0kkRE8lEH92WrQFWqTViQaEDNxp9RIkHer7z3hvETVlkEF1K0Sh42mhDCiIx/dhTRjv1650+i1liIMRXx/UxnjkDdJ3bTPO0TCRnAChTHVeNRyo9STTamdNo8wlQ6DyaZQso76wpDFldSWNPUry2amwqdu4pnQ6nU0due/2lrjGwPclEtwOZKMW4GoJJFVYitOvQ1zmNTqzdW5GPHSUyXMZCqZeO5opBLEk7bgjagOaPLrL69W4QFUWO3/Gf9zKryQu/qKvNxXgQwo1ahaqKg7ZzGq1dEmXL3nu582RxcfQpdJdbLEr+o1uaoVHKpPIKrEjj4A5rcnaRNfrPlvzTkAA26JLqPqotqUunjuXZFkHNm+0QTGCRSj14jwzAz6rY3zruP63BnAgCq3PekdzfOZpbVFti4KtGZJSxDPIQW9OgY02NK75ijPxwMjI+ex/W4hySEjE0PO2K3Op26rJFFdfV42DRvNzYHiQRISGLHnTdWWor1pl4lISBoHrX47+v2ODLJAxMYyrv2+0nnaCvprAxWEJe7eOCUK8kBYh19KkbOz7txPSldwPphiM5GVUL7/0cnBzTxERF35hCtIHur25tkq8vGCVCKKBQcCC5B2Y06dfHMjjkBEXsPwbaDkgchkBd/oXrqMVu9tCjpJJOsoiMTsUZUA5cq0rsKCu+3XK5iUhxHmCGyWcwPCa4iO+9v1pVdzs/oxpKfXt19W2t2VhHccWUty4AseDVWnLeuTxxA58up7rcXNqDXAN5c6rml9xCZFSzuSXT01uoAiM07cWClGooqKVIWtfGvTLMcxG5R8wd9vx9ji5IcQEZHagevFfzr7/ADQWqTTNpF8TbTxSxRXXIuh9d0WFiOLpUIvqUAJHKnvvl2loZYkbi48iKu9/PkyB4xVUevelOlXzxflh5KF1zjuofL+nRzO7lmWtrGwLF6bmlBXP0M7M+mF1vEfd+1zdUNj7g+QPNet6rY+b/K175WsJ9Z8zReaNMbRLRJCvr3DTx8lYfERGImYydaL2OZntCMc+zMoyHY8u/iA2+1r9nvE/lDHwD3+59O/mD5CNz5g8w+Yri7iN1qdvDY21CClvF6waSQEqCTTfoOnbPk3WROHLKeQ7cRl+PJ+jNDkvFGEBvt974J88usf5gavpEF7fNH5hke+01bPUltXEqSgtHHFK6rIOS8iKEkEjvmZ2bc9IMnDH0ek3Hi2PWxyNH7uTtddpY76aZl+8jYqVVXSid/k/TbyZrreYdD0nWbK5jubW6sLKSHUERYy5aH1JOK02Cu3ApTr+13PhXaWjODNPHIESEjY51ZoD49/R+aMsvDz5YRG0JVz3/F+TKHknF1WdzJaxqJ7sEqXkoOaQwFmAXdAzDeuYYAlDYbnb3eZWUp+JuLHv7ug8mXWc1y124uFINxHxjDgfaGwHGPgqUAFKnrmBmjURYHW3Y4pccwL5jbz/AFMtknVmZeaxM5j9EtGhkkH8pqerHbY4MOWUJVWxHR2saO17hGWyN6oKGS4MTCkCMBxBJ3IHI7exzP02SQ9HD1/S3Rsm9/myIXKW7W8bAyLEHZpAzAr6daUUNU1p3750OizgCAHPrz/W25OESAZLDcyFgjfYkLcH6ckpUUpuKdqnOr02okJCuXx7veyAEkZeziNqVcggElRvUsaU69M6TW6ivVR6/eWgRr4MG1fzl5f0zUdJ0nVdf0/TtS1h2TRNNuruG3uLx0P7xbaJ2DSlS42VSfbOazZMuYSljhKUY/UQOTmQoe9KtZ8y6dZRXUmoanbadbWnE3d1cSpDxDbUqT12Owr75pZ6XPqCBDHORvagefTuQZWfcwqb8wrG/SzfylPB5yiniaScafdwmCKFCUM8140ghiAdSOJqfxy/Q+x+v7RlLGYnHw1ZmKvbkAoyZB9IsITQPNuk+bGjn0fUvUjWHlqkDni8XMNWOSH7KtyU0YcgSCFJpnL9qdl6ns3ihmxkEHbbY8t77vk4OQk5K5d9pnc3tzDK2nR3NlGtRNBaMrowt60rXlRiKVJqKHbNFwRmDLfzPS/1OLPPkvhuP7P1oe45W0kVxdQwma8YRhz8Zl59V5H4UHhyOQxxOSJiDQHNx5kYpAzrc8mP31/DNwuLVq28hYS2qvza49MKV9MxqS4U0qAaeOZePHk3ief3D57fafIuFlyRJsbc+o3rf8UwS88w6Qv7sausNxp7FbpbdxcRASMGqyQI9OvFR1rsTm50/ZOryi445SBGx4SPkTz8zs4Qw5CR4YNfZ93JTHnDyWJLe7l8w6XFNSWNop7j0pnBcD+5m4lqFSdx8sgeydbvAYZ+dDb5htjpZRPFIW3L5x8u2dpcNdectOtZZbh2iurZofQVJKrGrMHIXkGAqXBB7ZKHYurmbhp50AO+/f8ADoK+LCOLJEG9pdPT0S4eePKM8LvaeddJmNsDdTwpeQepGEAoRIzvx47sSrGnWmXjsTtAEXp8ldPTL9TDJhyiNgn5b/AoOw833nmCeG08h+W9X83wzwpLc+YLyJtK0ti5+CRr+4RDIaVoYI5fEVzqez/+B12jqo8eeUMEDys3L/Sc/hYdhoexNRmqj05y5/ZSWeYPKXmPUrDVz528/r5c0OS1lEvljyjGi3HoLG7FZNWuo/X5N+0IIY6+PfO17N9mOxeyZQlkHjZQb4pWIX/VFcvO3q9F7JekzlZP2fck2pa9B/gfyVaWIfUL3WNEsbLQtHtGaSe6na3jCQxk1J67sRtuWpn03g1WLTYfEnsOe3dXIfoeOz6eeXMYY9zf3Jl5H/LO3/Lx9Q89ec3gv/Ot+H+oW0T+pZ6PamrNDA7AB5Xr+8lI/wAlQBnmnth7WHIAOURyHf73v/Zf2e8Eja5H9L5K/wCcif8AnJyTyxey6LY6ct1qd3AW0lJJgqvSqtNJEoBEYOw3q5rSgFc4j2a9k8/tNk4+OscT6/j/AAj+kfs5l7XtTtzH7P4+EwvJIei/90ar0j7XwPpZ8wfmR5gl1HWB9c1K9ZS+pQx0eAK3OMQ0qFEbbgBd/wBqufRHZXsvpez9F+WxRHD1ujfvNPi3bftBqO0NX+ayT9Y5VsBXcH6+/kH5k1Dzd5afSdatjYedPJ8sOl6rHb0torqGONTbXSKOIAkVQxoQKimfF3/BL9m8ns72rPCbOKdyje53N1dee2xLoZac6iXix+on7Sb+99JLaw3LNCRbyQ27O0jysZUWTiOLxkljXam7DPMxllHcXv7r+2vuLljAJ7bbeab6eLeSaKFBzPNfrskJUGT4i0dQVJYLt0eozHzCUBuOhofe5eAgzA3+DLreJbRVIYK6FQk5bizISVo52FQSOn3ZUTIgEd3eP1Ozx17yCnVuqwlGWEVlQLA6FSG6saMSftVPU5ssMZwAJN25uPhjZoWUwilkX61bwoxmhWOsMu4pJUgcjtSvgc2OEgEA7d3K/vbsZiSaslkEEq25opoG3aQMOIqBx2r2JzfaXPwkEg7V3d3vbOHhpBea/MGj6Bo2r695gvo7Ly/o9hPf6tqbt+7jtrdHeZzQ9FA/hnTaiWXLmhix2ZSO1eZ/WzgAbr8bPwX8seYdT/5zC/5yvtPOfmlzb+U/K0w1LSdKeq/UNF0y4V7KyQoylZJpJELuD9ouRsAo9ghHF2F2eIEgEiidjxTkN+lEfoe00/ZsNPpBjMeLJL7Px979EvzTk03y5olpqfk7T7fRptHXUbuGbTUWNnuEsZvq4kZaPIOdCQWPI5zUe1Acg9QokDahz9zhHs0xHJNPI2vJfeT7W0fR7Dy0upRCe40vSIYoIC8yCSU+mVKkPyblUEHMLUe0BE5C+Ku/fl8XLh2NIjlQIT/RtK0+TXdQvpLV3eTSdO0m01GS45TGGz9YqylacJAZD8agHAe0BqcZxziJRldgi47kA7NGbsmG/F3Mhu7Ky8v+Y/LtjaSXc9t5kjubeW2vLuW8iW7tgsyTMZ2kZKxiXmoIU0BpnJe3nZmm/Ix1OmhCBhIAiIEfQeQoAC72t5PtTQxx0YjrXwT2eX91qizxWsNhY/vJ57xhJE6fBJLOjKRRYwSBypTxzyfFjIlCvqlyAq76Dn18nnjGczKIjsO/r7nlvl3Sdf8AzInfUbax/Qf5eyMTov6S9aN9RjVirXE9tSOeSKSnwIzxpxpUvXiOqOXQdkAQyS8TUDcmMQRA/wA0HePEP5xs9wDu+z+xo0Mko7g2Hu8Hly106ySCPU9R+r28YjjsdPNtp0HT9lYI0Kjw+I5iDt7TzJ44cYPMzJl9lgH3fJ6Dw5gVHb4D9TE7/wDLqLVf3o1C90mVCwW5bVLrUpSTuGkE/GMn26ZkQ7a7MA9WCJH9EGP3SRGGcdR8h+phHm/8nNb8y+VrjyqfzA042cl5Y3ci3/l+IxyizuY5ykwhniVw/ChIXMvsr2h7N0Wr/MYxliakAOMmr2FcVnbmBfNllhqZRBIhKiOnPy+LtI/L38ybyG5sb5vJulaa1wY4bSWyluUliRvhlNvGBHGGAoEJJHcnOxHtfpjISjqMxPuHy5uadUDDhOnjfXf9jIpPJf5i6dAq6MPKN1RRGY4ZLnTGoBUL/vNOACe3IDM8e0ePUCjnkP60f0iX6GWHW4YG5YDt3SH6nz75n8n/AJ0an5ji8tXem2Ni93C0k2pW+ox3drbRUoHulUQyKXGygrue465l6TsEa397HOJx6+mQ+XECHf6b2q0UIGAwSuutU9o8m/l55R/KjQrEW13PrWsaRYJYx6/qbepMlvGNoYOKhYIwTSigEj7ROdz2h20Y6epy5Ch3bB5HS9mxnmM4RriP3vlH/nIX88LbQNM1W9lvK2GlRPJOqOKyuTxSKMGpLM5Cjw65wOmxZ+3tZCEb3ND9fufRsOn0/ZGjnq824iOXea2rrvyfjJqmteZPPut33m7U5PrF5eSh7i35EKsEdOEMR348RSg8dzU59Rdgdh4+y9JHDgAEYUZd5J+onz/HJ+f/AGh7Zya7Uzz5Octh5DoA+qvyoTTYBZ3ECgNMiyRXJPGvxCqigqd6ihGdtghAw2Dw2qymMn0Xqf5qa1+TfmXQfNnlvQLfVm83abJ5fvbG6uXtbcXMLrcWssksUcrBgiuKBQTSgzyX/gnf8DzB7TRxGeTglEjcCy7DszPx45QPTfz83r/lTzd+dvnuVHm83+UfI9mrLMINI06fVriSh5ASz6jOiMR/xj65xOh/4A/ZEI3nnPJt0IiPsApvGXDjJ2L3bRvJk8iPceY/zf8AOWvTyOXuUgu7fSbZtuICQ2MKcVYU6GvgRnVaX/gYdgaSuHSRJHWXrP8AsrczFrAPpp6hYeVPy7gijSHTZWIVQ8janeFpH2rJIGmAZjStSM3Q9m+zsdcGmxCv6Ef1Mo6jzT2Pyh+XFwXaTR515Mf7vUdQhiUlg5BUXIQ7jamTPYul5eDCv6sf1Nw1J700tPKXkm2ZJrC41nTrgEei0es3kqps1AI5Z5I6b7BlI8dswNV7I9l6mJjk02Mgij6QPtG4943bBrJjqyuKwuWnhex836gxUhnTUFtrgMCtCFCRx7UHic5TP/wKOxJf3cJQP9GX/FCTkx7Rn3viz/n5H+Y0vlf8jz5Z0+4mtbnz7rUWmaiE5IGs7OP63OnShV29IGnWpGeYexmkOftXxCNscCR7yaD2PZcYzzDiGw9Xy6e5+Hnkn8yvOP5bav8ApryZr82h311CILt04vHPHyD+nLHIGVlLAds9a1fZuHWw4MseIdPLps9hPMIESvo+2vy6/wCcvX1vT7vRfzPuYEYL61pr0KfuH+KqxTxx8uDKfstSjdKZ552z7H5sJE9ESQTvEnceYLu9LqME41kqqviG49x7vLv5Ps3R/OSTQW0i8WV4lMRQgD0yAVYEUIFO22eeHxMZMZXdkHfq7zNpIkWDtQrzT3UPzj0jyzEYlb9K6xKaW+j28qrI24PKRzyESL/Mev7Kk7ZtdBkn9RsAdftoebptT2ZLKaiN0207z5Nr+nwXOvXotruCQSWracTG0DsSqmF6l3dgxXoeVaADKs+ujmEoZBxYyNxKqPXfk4Wu7DhDFWRl+k+WdZ8w6taW2vS6hcRahcQ6nqulXmoXEsenabaNSGK4RJPTa5vJaMysKIgPUjfzztntrTYjOWkjHHGI4ImMQDkmechdkQgPO+Lq8RLQYceU8Eeo+x9IsxX4VXkwHwBqjYDboST8883Er6+9yuWweb3HnaS3u9V0yFWm1rTmV30TUI/qtxLC9OMltMC0U6EmgYd/hajbZu4dlcUITJ/dy/iieKIP9IfVE+R94tEDKV8tt2tJ/NDyvr+k2up2F+tp9Yna1fTNQZbW9trmNjHLDNbysGV1KnbuPiG22DUdganS5TCcboXcfVGQqwYyHQ9/fs5GOp0b+1hkf5iaZo/m+XyrrGsQWw1eJ9S8q3F1JxNwoJ+t24kf4A0Ro6ioqjDqRm2n2Jk1Gk/M44H01GYA5fzTXMg8j5hviIQl4ZO53eh22twuvO3uVmRjyHpP6mwqaihO/uM0xwzxyB5H3U5ENOJc6+bHvMXnHUo2h0jSLpE1fUTWS8masdhaqKPdyLX46H4Y1/af2DDOv9l+x8naGfiyyIww3ka5/wBC+89e4NM8ELoCzaHtdc0fRLNoNP4vdzsZr29uJB9ankoQZZnoakjbfam2wz2vH2hi0+AY8NCIG1M8PZkuLcc/m+avzc/NOaws7ixsJzcX9wXitog4NZGNOIpXx3J7ZzxyT12XhJqA3J+97Xs3svwgJEXLo/IP88POFz538xx+TNN1ET6doMxm1a7WrrPqDfbIpTksVeIp33z3n/gd+y5hD8zMVOY9IP8ADDv+L5b/AMEP2ljnmNJhlePGfUR/HPv9w5MMs9P1byp9T+vW3pW9A0V8quIz0pz5U4k0z10QnphuNvLr73x7UajxSd+f2e56R5a8yjTdUtJIVH1S/lVJEZyRHKTyDLxBorVp165nYp8EgRyl97qJHeur3L83ZL7Vfymvrq2Cvc+Wbuy1r4TzKrbOBKVYEf7rlYmo6ZDtXH4mEd43+TPQTEM9d+3zZZ+T/wCbSy+WbS3luyl3ZKI1+IryU7qxAJB267ZXo8cZQFN2q4hMvdovzVFofUa7CCOhkCsKEqAtF3Nd/iGXZMAcYSl0RC/85DaZaFyNUSXgP3iRPVyfDbb6N8wsmCJcmHiJ/pf/ADkDbXcq+hdTysVBHqcoyaiu4AofvGYx0t8m0ZZh6Jp/5p3Fx8TXDeo9eKE7NQUH2yOi77Y/lCj8yWfWP5n8wInuS7JxWKjgha7HY7YJaVnDVEvB/wDn7Dpd7/gb8rdeEDy6bZa3f2EzLsI57y3jaHkCv7QgYDevamfMHsD/AI7mjWxiD8Ae99b7N1EcOTcfVGh7y/CqR5mbdR8Wyknb6RnrUYh2OTJkkdw9s/5x98rf4k8/TM9jFfW2iae+oXNvMvqAuZIoIQkZIR5GkmUJ6hCg/Ea0odP7Q5uDRGjRJq/L4b131u29mnwtTYHTf3+7l7r5dH3j5s893XlaxtLjWdMi0SyndIILxLuNjLMw/dwwI6RESCnxB1RV61Izx3SdjR1OSUMcuMjcjhOw6mRs7e6yfJ9Rj2pKOISyDhEqANiie4fr5BIIPNVotra3UvpfXJkVryS1I9MyqKuaqadepBIy6egycRiL4Ryvu+TvtLD92JECz3frsh9VfkR5V8weYpNP8wLK9lbyIJrO4kXkLOJ0r67I4IaSVWHpA7AfFTOA9qu0sOljLBVncEfzjyr3D+Lr0t4Xt/tOOQyjEbA0+6tI06w0e1MViNp29Wa8YD1J37ySyUqWagrX6Ns8k1WonqJcU+mwHcO4PHAG771a4aK5Ko13KkSkMYoW9Mlh4vSpHyIyGMmA2A370SwGXNhfm/yNoPmqzOltolvJNdB/U1y4X1nskcULQGUtWSn2AfhU7kZtuzO18+jn4nGRXKI2Ev61Dl39T3tGTTxltTyX82vyv/Lby95RstWtvJ2kNLoV3pNrpYNrbs9WvoBJLJI6lmlZVILElqZ1nsf7Sa/L2iIyyyIlxyIJNbA0AOQj3Cqb9Jo4zzY4gc5D9bPtG8u+R3sraX/CukNJIhaQtYW53kA5VLIa7bbfLpnt+m1lAESodzm6rS8EzfuRl95S8gy249Xy3pluy0CXVrElpMm/7MsAR1I7EHbM6erjXqAPvAP3xcfwDLYbPnnzpZQ+XdUvIfJ9pd3Oq+YYY/rmsahezXjUtkZY1knuZGZEjUmiDY1Y9TXOT7S1EZgYYRjDGDdRAF9/xL1PY+kGL1yBJ8+TzK/84L5V0SdF1Q6tfTKZLvUEBZGMgOyAdgBQDNVixyzT4ICg9Zh00T65V3vhP83fzWm0W01fjOZfO2qwyQ6ZYoVdtLtZAQ9xK3QTNvRabbZ6h7Key512SJEf3ECDKX88j+EeTyXtj7U4+zsEsMJDx5AgAf5MEVxE/wA7qO7ufL/kKyiumlKMoufT9UylgwVuVagkMWqevh759G9lYBVR2NbPzj2hn73utrq1pdRfobW7RoZihWoVpYJaDqGPH7q5v8WWP0SG7y+fckxLB9R0L9DSA27FtHkkqCGo8TOdhWpoAehzAy4jhsfwn7GUJmVE830F5Z1SLWvKeo6VcMom1LT7iyvY23p6kbRdQCCCG/tzIkDlxkeVJieCQPcbfGnlXzVeaBObR5Wtry0drcUBCuY6pRqHfoc5/S5pYo15u/zafxAJDkWb3XnHVr4gTXr8OnEEICBsNgdwO9TmUdUTzcf8tSOsdfaCQGYemrmqk7H2ou46+OWxyAqcRenaF+YdnpSo6yl42FJCgqBXYVHWvyy0ZYtcsRL0jTfzTaVYRA7coyPT4VJAI+EEmm1OuXAg8g48sW9s50jzxe3kiJGkk7M1Ph2BqSB8+hwSBrkxERuS+rPzg8vaX5p07WLPzrDqHnm+16zktZfMOsTvc3drz3DadGAsNp6bfEohjWp2aoqM0vZfsnoMeE4sUBAHaxz5cz8d2Oq9o9ThzRmOh2Hu+L8avN35PeffLN7eRjQrnWNMtmYWus2QR1liBPFzEjc1YDY1HXNPrfZXV4JEwHFHye+7M9utDnxgZpGM+tsZ8v6/57/L7V11ny7JrHlnVhFJAbqK3kXlDKAJIpFKMjo1BVWBBoK5o9R2FqMkeGeIkHyd5j9o9BLeOYI7zD5485+e5bZvNWr6t5gktg/1aCaJ3jhDCjcYUVEWo22AzE0ns5l0xIw4OG+dDn73az9pdBKA8bPxe/f7Hov5WaV5ktre8gvJJtK0HUaiOB41e5MgUhnRZaqikHcZvsPsFHXmOTVAxI5cOx+OxeX1H/BX/kniw6GQlE8+IE17qkKfrJ/zj1+bGj3HlHU/JnmnzHDa+atXv5k0iwW3NkJrL6jHHB9UUO9eCQMeJcmvSgoM+Uf+C1/wONZ2F2nHLixSlpoxBGQ7gkyMjxHvs18Hc+zXtHh7ZwGXF+93Mo93m+wLHVlfR9KMLssctlDJDWtWX0x1FT1G9a54hl0372djcSP3vVYohLJNYniZZKVBPxeFCMtGmBDl8AKZ23mhFiCPIu2yg1PX6e+UT0JJtrOlt8+f85Zed1038opTHyae51nToo2Sooyu0tfiFOib52n/AAPOyjk7V8hCf2iv0ud2Vp61uEn+cfsjb5j8s/8AOTtxDYW8dwKzxx0KjkdwKeGwz1XJ2JqMMzwS2e6z9j4MpvvZBdf85H6pfwskFlyj+EciSEqaeJ98pnodQTU8lKOwMMBbyvzH+c13q939R1rWodLSZTJJbSXggYoaA/tCq0G+ZGDsfJw8cRKfwttyjR6eoyyRHlYB+1KbzzTNrNubDyvR7W2Qtqnmd4T9WgjiWpjswwpNMAPtfZXrVz8OOLQDAePUczygDub5Gf8ANj9p5bc3Ta7tuMhwaUggc50aH9XoZefIdxfmmEuNevdQ1Zp3W+vLmWQyoxPqAKGJcjr9qta59W9k6Dw9NCMBVRoB+Ze0dXKeSRJsyJs/FnGnRXUCNeaPcEX0FDf6ZJ8KScdiVIpQn509s3eOHALx/V1B/Q6OZ4ieJldp5ntr2kE0Zt7uBlJil2dDXsGpX5g5lYtRCX1bSdbPTG7CeTav9ZRoyWuIXB5xkEBfc0p+JzLriG+4LSNjTKvIcEqXZ4zPEJCskI5V48DUqQaih79cnjxcJ7g2Eitt3h3mry9bL5q8xjT+csUt/NPbygVDB2NSpAoNwc56enEchiD83d4M8pRG3JKF0m5iQgpTjTi5G3WpIFPxyuWIx51+Pi3m5fj9iNjQHjEJkdpDySGMmSTwBCJybr0GRBj0N+5ryVjFyIHxej6B+V/n/X5Y10TyneukzD/Tb8fU7cDxDNVm+hcy8WnzS+iHxJqvOuZdfn7V0uPbjs9wfVXkX/nErzLqcaT6/wCYbi0Y09Oy0eNIIYq9R61wsrM3aoUZfLTRiLyZaPdH9tusPbE8hrFj+f4D6i8sf84WxlRGPO/mjTiQCrRX0DFSOnGtqaE17ZiZMuKP8Uvs/U5eLJmnuRH7f1vtbzH5T03UW43FvVGFAoGwoTTpT9eY2m1M41ujVaeM9iO94nrP5V6FKZZTZxuxbiwIC8gdie3brvm5x9ozIq3R5uz4jcB5Brv5NeW7sOo06JYyfhIAJ961GbDFqiebq8+GQ5PLrz8mdKs2LQ2UVGU86IAD7EgdMz8WeDq80ZnYk7JDeeTk0xVPpooSpYIKAeFKLQfPM2E4l18hwm/1scYT6Zd2GpadKbLUdJuFudOvoY0ZopFBHR1Kmqkqajoc03tJ7NaT2g7PyaLVC8ch8QRyI8w7Lsbt3P2Rq46rBzj0N0Y9R8eT37yn/wA5Svo2m2ujeevKE4t7FPTtdf0D/Sk9MElRNaSFZQRXpEX9hnx77Xf8sydp4Mss/ZmaGYSN8EvRIe4nYn9PV9z7C/4LfZupIhqQcUj8Y37x+l7PoP5vfl150geTy75msNSuOAY6W862l4K7cWt7jjIpHuM8M7X9iu2Oxcvh63T5MfmYkx+EhsfgX1HQ9taTWx4tPljP3FLZfzS8i2d4mna9qcnlaWZxFFPqirFau53CpdBmiO3iRlUfZ/WZI8eGIyDmRH6gP6vN2P5g9xDyn/nJjUPKGteQNItz5z03TtLn1T6xJritFfQqYLOeWMBFkH2yeINeudJ7A6fWYO0JEYJynw0I7xPqkAem9c0R1s8GQZokDhs3LlyrvGz410Y+STY2jL+YPli4R4g8vpxxiZWZQTyVrsio/wBTfpnpurx62OQg6bKD53X+5/S9Fi9p55YjhzYvx/nfoLNIdY/KCC1STWfzBsGh4/tXkMSivw/3Fvw/Guao6Xtecv3Wnl/pSftNuLqe2ICzm1AP+cAPspSgvP8AnHjU7xLiz/Mby9b6kquLZ7hLd1VgP2zIFcj2DZOen9ocMKnpcvD5WD+r7HTR7R0MsnEJ476bj9bAPOtxDaW+qXq/85HeWYLR7O4Fho+jWAmnnk9NgsK8ZJXUu1FrXv0zddk4cmaUIHs3MZcQuU5ct95chdNGv7YEccv8IhHY7REd9uXMnfy3fMSfl3rUFpaXq2TOsUn1S7hQ/GkaovB1CFjVSa79e+fUuk0XDESiBvsRe4Fc/e+B5NVEkg9xrbradW+gX3EevCZJAKR3SUPKnjypv45to6aXUfHq4UsomipPL4vFUXkLTSVUQyt/eV8eQNQflhnpBP6hf3tRz1sCirHyhq0Mytaag9xbM1fqd2CSKdPjArSviMnj0GSG4O3m05NVGW1b+Regaf8ApBxJoumwvZ6rdRLHcagayxWkR2eblEWAdvsoKjfc5ZlmZjw4CzyPk42s1mPRY/EkbPSPVlGl/kTaXP1dpYBd1dSXkqea1qSfi7kknbKI9lQBuW7oB7Raie4jwgvb/L//ADj/AOUkSFrzy/YXLhar6kQcop6D4ge+S/J4Y8oBql2tqZfxy+b2zy5+V3lfRV/3GaDY2BBqWt7aOMkjuWC1/hkuGMeQpqOonk+okvX9G0K0SWFhCrFRRm47rXwJrmLmvnblacPbPL+lxxqpKBXSgSQCpKn3zUZpUSXf6THsHt2gWKxyJwTYUCsB0qa1zUZ8jvsEPJ8qaz+d/mJRyH5ZyfCh9aBtVtFZSDtxYMwYEV347ZkYdHnO8QOQ6scuXCPqJ69GAap+fWrm4Tj+Vd20aA8UbV7Dfb7Qbccformfj0eq/mD5uBPLpv5/2MG1D8+r8c6flZK9SvALrFrUhga8vg+GhB7nMvHpdZ/MHzcHKNKf8of9Kf1sKufzx1Gdn5fllPCFU046vaPUUFKfCvcnMzHg1g/gj/pnAy4tJufEP+kP62K6r+bd1dmRIfy4d1FSPU1aAOad+KRMAD48sy4DWD+CP+mcPJptGY34h/0pYTdeeJbmah/LqeFK1NdVt619gFJP4Zl48urA+gf6YOBPRaO/701/UP60rbzRHNIf+dAuwEIDML+2Ox6nehNMsOfWE2cQ/wBMP1OPLSaMDhOU15wKTXV9pt/6n1/8vrmQp9iSS4tJa77AVPw/PIzlmyCpYIn3yB/QxxDT4DePUmJ8uIMXv7DRLliR+XMruq8f31xaMoHYCrPmENCIm46SAPkIj7oubPtOZAH53J85oW20Tyvb0J/LkJNxq5SWzHxDcEVZaEHetMlHS8MuKOmAO+/p6+dWwOuJjUtXM/6dAS+W/LdxK01x+XsxkJ4+v/uPLkDxbnXfxwS0+SRs4R8x+puj2iIQoaqXyl+pE2egeTkDCTyHNC1eDOfqbgKfYSjbLYYpAf3f2teTXmf/ACJPykmEeieVGhRX8oXNXPERuLQcR/NQS9PamWASP+T+0fqajrZf8pJ+Uv1Njyv5M24eVpZgAQ0bpb0YH7RH70dMicBlzxn7ET7RntWcgjlz/Ust/LuiwyNJpuj32iyzf3stlcCNvh/bdUk4kj3ByX5OJ5YyD3gtI7Z1mOh44kB3gn9Do9G1G1YpaTSXINWEWoW0MhWvdZIZIW3715HD+XyQ+iz76/RTn4fackVmjHbusH7QVVNI1qaZVaxsLaCMiswSSR5KjsrSoB95wxx5yeQ/Hxck+0mAx2hv5kV9yb2nli1aempS6jcR04gQGO2iC+BSN1cj3L5YNPe8xI+Wzhz7W1WaxjlCA8rJ+0PRvL8ehaeIFj0i5t7aGpa0hSFQtBTpzoTT+3LzmnCPDDHQdZHQ8cuPJl4pd5ex6R5g0ni6/oa/Q1CxxssQDKVrUUl2zCnLKf4XOhpY/wA8M907WNJlAC210imh50joOtRTmTtTMacsn81yI6aH88PQ9OvdEPFJPWU7FQ0Zqa+4rmLOc+5y8elj3s40i90dREwWVuQoFETVrTruvjmvyzn3OywaaPe9U0TUNFdIgZZInWob1ImWoHyG+azMZHo7zT4AOr13SNd0SIKDckAEUCxMSfwzU5oTt3OGAp+QXmXWPzZsrjit1EZFoCsmnqE4r2ADg9tz7Zq/9GepxDh8P8BvydgYMgvf5vFtV81fmrELhXNosdSyBbIBuA341ZiOvWuP+j7Ux/ycft/U1f6GdMRvfz/YwPUfN/5jenxKWh5SSNHM9oGCgU4ACNhQ1yUf+CPqY/wR+Z/U1H2S0p/iLE7vz7+YJKhns0WMCOi2TioXetWkIFelctH/AASNVz8OHzR/oQwfzyhD5y89ysXpYW4RDWH6q7MCrbk8peldxthl/wAE7VA7Qg1n2M05BHHJK5POXn1C0jS2EaKo2e1IdQ3Rj+9qKVGWR/4JupP+Ti0z9i9LVcRUW89ee0Dsf0ZIrqOCvbyBqnaho5/Vkh/wTM974otEvYPST345fj4KL/mL5zhApbaXIIqF3EEqq/UAqeY22y6P/BJ1B/ycfm4+T/gfaQn65pfdfmj5xiCN9V0hoW+1JLHLGyt8tzT3rlkf+CJmP+THzYn/AIHul/1Sf2fqSYfnB5xjcBtP02ZG5DkqTAAjr419tsuj7f5zzxj5/tX/AJN3pTuMsvs/Uon86fNkkp9PTNMRQDVeM1GNOx5Df2xPt3nG/hR+f7UD/gd6WR3yS/HwVU/OLzXIAh07SkcU+L99Wp70BFaZE+32o/1Mfj4sh/wPdL/qk/x8ETF+cXm1uIl0nTar8M8jNMpB6LXc1ByX+j/PX93H8fFj/wAm6055ZZfj4Jun5oeb5KTNpWlhBQBWMo5DwBDfwys/8ETNH/JR+bGX/A40/wDqsvkP1Ikfmf5mkKxpolgApYUYzEu4O1FLVApvh/5ONnH+SHzP60D/AIG+n65Z/IKyfmt5jjcRnRtNc0IqZJ05ECp3oaU8MA/4JGYH+6ip/wCBtgOwyy+Q/Uqr+buvRuUGk6aGKIVCSTEAdzUgVHjif+CXnHLDH5n9a/8AJt9ODZyz+Q/Um0X5reYSqtFomn3XL4TEJpgUr05MRvWvbIj/AIJefrhj+Pi5WP2CwQG2SXyDILX8zfM3pxOfL+nj4gi0nkZixX4qqeNN9t65XL/gnZuXhR+Z/W3D2Hw/6ofkP1M80n8yvMzE8vLNinEcULSzL8YB2oqt4b75iz/4JuX/AFGPzP622PsTgH+UP2PT9N/MPzYSJP8ADdlIAapX16lQaFqAioAJOYh/4JeYn+5j8z+ttHshgH8Z+z9T1PTPPnnWYskPlHT2R6iFhLcV+HuwAI6f5WVy/wCCLmJrwx8/2tg9lMA/jP4+DLLX8wfzMV4ki8g6TMKnhW4uFJpWgA4gb0zEl/wQMsh9A+1yoezmGPKR/HwejeWfN/5sXbRM/kHRI0kYqKXNyKMPt1JBAAHtlR9tsk/4R9rlR7Hxw6vo7ywvnW8VJNV0OxsmVQzRQTySMTyoOJ4jsPDMaXtlLc8A297kR7PA6l4d5/8A72L/AFn/AOJNmmy8/iXMjyfPvmf7K/67/qzEnyZdXj2p/Zm+nNbkbRzecXH24P8AjEv/ABLIw5hsS7U/97JP+My/8TGS/WpYTrX/AB//APGNf4ZlQapMch/3pv8A/VH/ABHDj+pEOrDtR/3jtv8AVP8AxNs2ceTi/wAQ96Va/wBE/wCYVcsx83JlyKQQf72Xfyi/4hmQ1hj3/H0Pk/8AHLj9LLH9TcX97/wf6spPJv70xs/ty/664ByaQnVr/eN8xkZc1kj7P/ev/kb+vCeTUrv2+Y/UcqLdLkhtK+yv+x/WciOTjTZXp32Lz/jEf+IrmPPmyizrR/8AeeP/AIzR/wDEjmJPmW7oXv3lzpF8l/WcxJ82qHN7L5a+1D/zDTfqOVDm5T3LQf8AeJf9bKsnJi9GtOtj81/4kc1UfoP46IPJ69oH9+v+s3/EcYtHUPWbXrcfIf8AEjksH1j3uV0f/9k=)
- به پشت دراز بکشید در حالیکه هر دو زانو را خم کرده اید.
- پشت یک زانو را با دو دست بگیرید.
- به آرامی آن پا را راست کنید تا حدی که کشش را در پشت ران احساس نمائید.
- بمدت 20 ثانیه نگه دارید.
- استراحت کنید.
- در هر پا 5 نوبت تکرار نمائید.
برنامه نرمشی حد پیشرفته
کشش در عضلات خم کننده ران
- به پشت و نزدیک به کناره تخت دراز بکشید و هر دو زانو را روی سینه خم کنید.
- به آرامی یک پا را به سمت پایین ببرید، در حالیکه زانو خم است, تا کششی در بالای ران حس کنید.
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)
- 20 ثانیه نگه دارید.
- استراحت کنید.
- 5 نوبت برای هر پا تکرار نمائید.
کشش عضله پیریفورمیس
- در حالیکه هر دو زانو را خم کرده اید به پشت دراز بکشید.
- یک پا را به حالت ضربدری روی پای دیگر قرار دهید.
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)
- زانوی دیگر را به سمت سینه بکشید تا کششی در باسن احساس کنید.
- 20 ثانیه نگه دارید
- استراحت کنید
- 5 نویت در هر پا تکرار کنید.
تمرینات آئروبیک
در طی این تمرینات باید ستون فقرات را در وضعیت مستقیم و طبیعی نگه دارید. این تمرینات می تواند شامل این موارد باشد:
- راه رفتن روی تردمیل بمدت 20 تا 30 دقیقه
- رکابزنی روی دوچرخه ثابت بمدت 20 تا 30 دقیقه
برای تکمیل بحث پیشنهاد می کنم مقاله تمرینهای نرمشی مفید برای کاهش کمردرد را نیز مطالعه نمائید.
نویسنده: دکتر مهدی دهقانی - متخصص مغز و اعصاب و ستون فقرات
آدرس مطب: تهران، بالاتر از میدان ونک، خیابان نگار, ساختمان پزشکان نگار، طبقه همکف
تلفن: 88884489
![نقشه مطب](http://clinicbrain.com/administrator/files/UploadFile/Matab%20address%203%20Logo.jpg)
ساعت کاری:
شنبه: 10:30-14 * برای آشنایی با سوابق علمی دکتر دهقانی کلیک کنید
دوشنبه: 14-17 * برای اطلاع از راههای تماس با دکتر دهقانی کلیک کنید
چهارشنبه: 10:30-16 * برای عضویت در سامانه پیامکی کلیک کنید