[{"height": 1425, "img_url": "snowmtl.ru/latest/quickly-put-the-animal-inside-the-fridge/375/0.webp", "translations": [{"bbox": ["178", "1051", "729", "1425"], "fr": "APR\u00c8S LA VACCINATION, RESTEZ EN OBSERVATION PENDANT 30 MINUTES COMME INDIQU\u00c9 !\u003cbr\u003eAPPORTEZ VOTRE CARTE D\u0027IDENTIT\u00c9 OU PASSEPORT !\u003cbr\u003eDEUXI\u00c8ME POINT : POUR LA VACCINATION (NOTAMMENT LA SECONDE DOSE),\u003cbr\u003eLES PERSONNES AYANT DE LA FI\u00c8VRE OU DES MALADIES CHRONIQUES\u003cbr\u003eDOIVENT CONSULTER UN M\u00c9DECIN POUR \u00c9VALUER LES CONTRE-INDICATIONS AVANT DE PARTIR !", "id": "LANGKAH KEDUA: VAKSINASI.\nSetelah vaksin, observasi 30 menit sesuai aturan. Bawa KTP/Paspor. Untuk dosis kedua atau penderita penyakit penyerta (mis. demam), dokter akan evaluasi kontraindikasi sebelum diizinkan pulang.", "pt": "AP\u00d3S A VACINA\u00c7\u00c3O, OBSERVE POR MEIA HORA CONFORME AS REGRAS. TENHA EM M\u00c3OS RG OU PASSAPORTE. A SEGUNDA DOSE, OU PARA PESSOAS COM FEBRE OU DOEN\u00c7AS PREEXISTENTES, DEVE SER AVALIADA POR UM PROFISSIONAL DE SA\u00daDE PARA VERIFICAR CONTRAINDICA\u00c7\u00d5ES ANTES DE VOC\u00ca IR EMBORA.", "text": "LANGKAH KEDUA: VAKSINASI.\nSetelah vaksin, observasi 30 menit sesuai aturan. Bawa KTP/Paspor. Untuk dosis kedua atau penderita penyakit penyerta (mis. demam), dokter akan evaluasi kontraindikasi sebelum diizinkan pulang.", "tr": "A\u015f\u0131lamadan sonra:\nKurallara g\u00f6re yar\u0131m saat g\u00f6zlem alt\u0131nda kal\u0131n.\nKimlik kart\u0131n\u0131z veya pasaportunuzla kay\u0131t i\u015flemlerini tamamlay\u0131n.\n\u0130kinci doz a\u015f\u0131lar veya ate\u015f gibi altta yatan hastal\u0131klar\u0131 olan ki\u015filer, sa\u011fl\u0131k personeli taraf\u0131ndan de\u011ferlendirilmeli ve herhangi bir kontrendikasyon (a\u015f\u0131ya engel durum) olup olmad\u0131\u011f\u0131 kontrol edilmelidir.\nA\u015f\u0131 yerinden ayr\u0131lmadan \u00f6nce bu kontrollerin yap\u0131ld\u0131\u011f\u0131ndan emin olun."}, {"bbox": ["205", "143", "697", "562"], "fr": "JETEZ-LE APR\u00c8S USAGE, NE LE R\u00c9UTILISEZ PAS !\u003cbr\u003eNE PAS PORTER PLUS DE 6 HEURES D\u0027AFFIL\u00c9E !\u003cbr\u003eDANS LES LIEUX FR\u00c9QUENT\u00c9S : LAVEZ-VOUS LES MAINS AVANT DE METTRE LE MASQUE !\u003cbr\u003ePREMI\u00c8RE R\u00c8GLE : PORTEZ CORRECTEMENT VOTRE MASQUE !\u003cbr\u003eNE LE TOUCHEZ PAS AVEC VOS MAINS !\u003cbr\u003eREMPLACEZ-LE S\u0027IL EST MOUILL\u00c9 OU HUMIDE !\u003cbr\u003eASSUREZ UNE BONNE \u00c9TANCH\u00c9IT\u00c9 ET AJUSTEZ LA BARRETTE NASALE !\u003cbr\u003eRETIREZ-LE PAR LES \u00c9LASTIQUES !", "id": "LANGKAH PERTAMA: MEMAKAI MASKER DENGAN BENAR.\nCuci tangan sebelum memakai. Pastikan masker rapat (tekan kawat hidung). Jangan sentuh permukaan masker. Ganti jika basah/rusak atau setelah maks. 6 jam (terutama di tempat ramai). Masker sekali pakai, jangan dipakai ulang. Lepas dengan memegang tali.", "pt": "DESCARTE DIRETAMENTE, N\u00c3O REUTILIZE. O USO CONT\u00cdNUO N\u00c3O DEVE EXCEDER SEIS HORAS. EM LOCAIS AGLOMERADOS, LAVE AS M\u00c3OS E COLOQUE A M\u00c1SCARA. PRIMEIRO: CERTIFIQUE-SE DE USAR A M\u00c1SCARA CORRETAMENTE. N\u00c3O TOQUE NA M\u00c1SCARA COM AS M\u00c3OS. SE MOLHAR OU UMEDECER, TROQUE IMEDIATAMENTE. SINTA A RESPIRA\u00c7\u00c3O, GARANTA A VEDA\u00c7\u00c3O E PRESSIONE O ARAME DO NARIZ PARA UM AJUSTE FIRME. RETIRE PELAS AL\u00c7AS.", "text": "LANGKAH PERTAMA: MEMAKAI MASKER DENGAN BENAR.\nCuci tangan sebelum memakai. Pastikan masker rapat (tekan kawat hidung). Jangan sentuh permukaan masker. Ganti jika basah/rusak atau setelah maks. 6 jam (terutama di tempat ramai). Masker sekali pakai, jangan dipakai ulang. Lepas dengan memegang tali.", "tr": "Birincisi, maskeyi do\u011fru tak\u0131n: Tek kullan\u0131ml\u0131k maskeleri do\u011frudan at\u0131n, tekrar kullanmay\u0131n. Bir maskeyi alt\u0131 saatten fazla s\u00fcrekli kullanmay\u0131n.\nKalabal\u0131k yerlerde maske takarken, \u00f6nce ellerinizi y\u0131kay\u0131n. Maskeyi takarken d\u0131\u015f y\u00fczeyine dokunmay\u0131n.\nMaske \u0131slan\u0131r veya nemlenirse derhal de\u011fi\u015ftirin. Y\u00fcze tam oturdu\u011fundan ve hava s\u0131zd\u0131rmad\u0131\u011f\u0131ndan emin olmak i\u00e7in burun telini bast\u0131rarak ayarlay\u0131n. \u00c7\u0131kar\u0131rken kulak lastiklerinden tutarak \u00e7\u0131kar\u0131n."}, {"bbox": ["204", "0", "842", "74"], "fr": "", "id": "", "pt": "", "text": "", "tr": ""}], "width": 900}, {"height": 1425, "img_url": "snowmtl.ru/latest/quickly-put-the-animal-inside-the-fridge/375/1.webp", "translations": [{"bbox": ["169", "531", "726", "963"], "fr": "LAVEZ-VOUS LES MAINS SELON LA M\u00c9THODE EN SEPT \u00c9TAPES !\u003cbr\u003eEN RENTRANT, LAVEZ-VOUS D\u0027ABORD LES MAINS, PUIS RETIREZ LE MASQUE !\u003cbr\u003eTROISI\u00c8ME R\u00c8GLE : LAVEZ-VOUS LES MAINS FR\u00c9QUEMMENT !\u003cbr\u003eAVANT DE CUISINER, APR\u00c8S AVOIR RE\u00c7U UN COLIS, APR\u00c8S UN CONTACT AVEC DES ANIMAUX !\u003cbr\u003eAPR\u00c8S AVOIR TOUCH\u00c9 DES SURFACES PUBLIQUES,\u003cbr\u003e\u00c9VITEZ DE TOUCHER VOS YEUX, NEZ OU BOUCHE !\u003cbr\u003eUTILISEZ UNE SERVIETTE EN PAPIER SI BESOIN !", "id": "LANGKAH KETIGA: RAJIN CUCI TANGAN.\nGunakan metode 7 langkah. Cuci tangan: setelah pulang (sebelum lepas masker), sebelum olah makanan, setelah terima paket, setelah sentuh hewan/fasilitas umum. Jangan sentuh mata/hidung/mulut dengan tangan kotor. Jika perlu, gunakan tisu basah disinfektan.", "pt": "PARA LAVAR AS M\u00c3OS, SIGA O M\u00c9TODO DE SETE PASSOS. AO CHEGAR EM CASA, LAVE AS M\u00c3OS PRIMEIRO E DEPOIS RETIRE A M\u00c1SCARA. TERCEIRO: LAVE AS M\u00c3OS COM FREQU\u00caNCIA. ANTES DE MANUSEAR ALIMENTOS, AP\u00d3S RECEBER ENTREGAS, AP\u00d3S TOCAR EM ANIMAIS, LAVE AS M\u00c3OS. AP\u00d3S TOCAR EM INSTALA\u00c7\u00d5ES P\u00daBLICAS, N\u00c3O TOQUE NOS OLHOS, NARIZ OU BOCA COM AS M\u00c3OS. SEQUE COM UM LEN\u00c7O DE PAPEL.", "text": "LANGKAH KETIGA: RAJIN CUCI TANGAN.\nGunakan metode 7 langkah. Cuci tangan: setelah pulang (sebelum lepas masker), sebelum olah makanan, setelah terima paket, setelah sentuh hewan/fasilitas umum. Jangan sentuh mata/hidung/mulut dengan tangan kotor. Jika perlu, gunakan tisu basah disinfektan.", "tr": "\u00dc\u00e7\u00fcnc\u00fcs\u00fc, s\u0131k s\u0131k el y\u0131kay\u0131n: El y\u0131kama y\u00f6ntemi i\u00e7in yedi ad\u0131ml\u0131 tekni\u011fe ba\u015fvurun.\nEve d\u00f6nd\u00fc\u011f\u00fcn\u00fczde \u00f6nce ellerinizi y\u0131kay\u0131n, sonra maskenizi \u00e7\u0131kar\u0131n.\n\u00d6zellikle \u015fu durumlarda ellerinizi mutlaka y\u0131kay\u0131n: yiyeceklere dokunmadan \u00f6nce, kargo paketlerini ald\u0131ktan sonra, hayvanlara dokunduktan sonra, umumi alanlardaki y\u00fczeylere dokunduktan sonra.\nY\u0131kanmam\u0131\u015f ellerle g\u00f6zlerinize, burnunuza ve a\u011fz\u0131n\u0131za dokunmaktan ka\u00e7\u0131n\u0131n. Gerekirse ka\u011f\u0131t havlu kullan\u0131n."}], "width": 900}, {"height": 900, "img_url": "snowmtl.ru/latest/quickly-put-the-animal-inside-the-fridge/375/2.webp", "translations": [{"bbox": ["236", "11", "690", "441"], "fr": "PR\u00c9TENDEZ \u00caTRE OCCUP\u00c9 POUR NE PAS SORTIR !\u003cbr\u003ePENDANT LES PICS \u00c9PID\u00c9MIQUES, AUTANT QUE POSSIBLE,\u003cbr\u003eQUATRI\u00c8ME R\u00c8GLE : \u00c9VITEZ LES RASSEMBLEMENTS !\u003cbr\u003eDITES QUE VOUS N\u0027AVEZ PAS LE TEMPS ET EXPRIMEZ VOS REGRETS !", "id": "LANGKAH KEEMPAT: HINDARI KERUMUNAN.\nSelama periode puncak (mis. pandemi), sebisa mungkin hindari keluar. Jika perlu menolak ajakan berkumpul, bisa katakan sedang tidak enak badan atau ada urusan, dan sampaikan penyesalan.", "pt": "QUARTO: EVITE AGLOMERA\u00c7\u00d5ES. DURANTE OS PER\u00cdODOS DE PICO, EVITE AO M\u00c1XIMO. SE NECESS\u00c1RIO, FINJA ESTAR OCUPADO OU INDISPOSTO E EXPRESSE SEU PESAR POR N\u00c3O PODER COMPARECER.", "text": "LANGKAH KEEMPAT: HINDARI KERUMUNAN.\nSelama periode puncak (mis. pandemi), sebisa mungkin hindari keluar. Jika perlu menolak ajakan berkumpul, bisa katakan sedang tidak enak badan atau ada urusan, dan sampaikan penyesalan.", "tr": "D\u00f6rd\u00fcnc\u00fcs\u00fc, toplanmaktan ka\u00e7\u0131n\u0131n: \u00d6zellikle salg\u0131n\u0131n yo\u011fun oldu\u011fu d\u00f6nemlerde m\u00fcmk\u00fcn oldu\u011funca kalabal\u0131k ortamlardan uzak durun. Davetleri geri \u00e7evirmeniz gerekti\u011finde, me\u015fgul oldu\u011funuzu ve \u00fczg\u00fcn oldu\u011funuzu belirtin."}], "width": 900}, {"height": 900, "img_url": "snowmtl.ru/latest/quickly-put-the-animal-inside-the-fridge/375/3.webp", "translations": [{"bbox": ["150", "10", "708", "373"], "fr": "\u00c9VITEZ L\u0027HUMIDIT\u00c9 ET LA POLLUTION INT\u00c9RIEURES !\u003cbr\u003eFERMEZ LES FEN\u00caTRES PAR TEMPS DE PLUIE, BROUILLARD OU SMOG !\u003cbr\u003eVENTILEZ BIEN LA CUISINE, \u00c9VITEZ LES COURANTS D\u0027AIR,\u003cbr\u003eLAISSEZ UNE FEN\u00caTRE L\u00c9G\u00c8REMENT OUVERTE !\u003cbr\u003eASSUREZ UNE BONNE VENTILATION, SURTOUT LA NUIT SI POSSIBLE !\u003cbr\u003eOUVREZ LES FEN\u00caTRES AU MOINS TROIS FOIS PAR JOUR PENDANT 30 MINUTES !\u003cbr\u003eCINQUI\u00c8ME R\u00c8GLE : A\u00c9REZ R\u00c9GULI\u00c8REMENT !\u003cbr\u003eEN CAS DE FUM\u00c9E OU DE FUITE DE GAZ, FAITES ATTENTION \u00c0 NE PAS PRENDRE FROID !", "id": "LANGKAH KELIMA: VENTILASI UDARA.\nBuka jendela min. 3x sehari (@30 menit). Jaga ventilasi, terutama dapur. Saat hujan/kabut asap, tutup jendela (hindari lembap/polusi). Jika ada polusi asap/kebocoran gas, segera ventilasi.", "pt": "QUINTO: VENTILE O AMBIENTE. EVITE UMIDADE E POLUI\u00c7\u00c3O INTERNA. EM DIAS DE CHUVA OU NEBLINA, PODE-SE FECHAR AS JANELAS. MANTENHA A COZINHA VENTILADA, MAS EVITE CORRENTES DE AR DEIXANDO APENAS UMA FRESTA NA JANELA. \u00c0 NOITE, AO DEITAR, SE POSS\u00cdVEL, VENTILE POR MAIS TEMPO, PELO MENOS MEIA HORA DE CADA VEZ, ABRINDO AS JANELAS NO M\u00cdNIMO TR\u00caS VEZES AO DIA. CUIDADO COM POLUI\u00c7\u00c3O POR FUMA\u00c7A OU VAZAMENTO DE G\u00c1S E EVITE RESFRIADOS.", "text": "LANGKAH KELIMA: VENTILASI UDARA.\nBuka jendela min. 3x sehari (@30 menit). Jaga ventilasi, terutama dapur. Saat hujan/kabut asap, tutup jendela (hindari lembap/polusi). Jika ada polusi asap/kebocoran gas, segera ventilasi.", "tr": "Be\u015fincisi, ortam\u0131 havaland\u0131r\u0131n: \u0130\u00e7 mekanlar\u0131n nemlenmesini ve kirlenmesini \u00f6nleyin. Ya\u011fmurlu veya sisli g\u00fcnlerde pencereleri kapatabilirsiniz.\nMutfak ve banyo gibi alanlarda iyi havaland\u0131rma sa\u011flay\u0131n; cereyan\u0131 \u00f6nlemek i\u00e7in pencereleri hafif aral\u0131k b\u0131rakarak havaland\u0131rma yap\u0131labilir.\nM\u00fcmk\u00fcnse, g\u00fcnde en az \u00fc\u00e7 kez, her seferinde yar\u0131m saat boyunca pencereleri a\u00e7arak ortam\u0131 havaland\u0131r\u0131n.\nDuman kirlili\u011fi veya gaz s\u0131z\u0131nt\u0131s\u0131 durumlar\u0131na dikkat edin ve \u00fc\u015f\u00fctmemeye \u00f6zen g\u00f6sterin."}], "width": 900}, {"height": 900, "img_url": "snowmtl.ru/latest/quickly-put-the-animal-inside-the-fridge/375/4.webp", "translations": [{"bbox": ["194", "10", "685", "367"], "fr": "VOTRE CORPS A BESOIN DE NUTRIMENTS !\u003cbr\u003eCONSOMMEZ DES PROT\u00c9INES DE QUALIT\u00c9 (POISSON, \u0152UFS), VITAMINES, FIBRES !\u003cbr\u003eHYDRATEZ-VOUS ET PRENEZ DES MIN\u00c9RAUX !\u003cbr\u003eMANGEZ DES C\u00c9R\u00c9ALES (RIZ, BL\u00c9, MA\u00cfS) !\u003cbr\u003e\u00c9VITEZ LES ALIMENTS TROP \u00c9PIC\u00c9S, CRUS, FROIDS OU GRAS !\u003cbr\u003eSIXI\u00c8ME R\u00c8GLE : MANGEZ SAINEMENT ET HYDRATEZ-VOUS BIEN !\u003cbr\u003ePRIVIL\u00c9GIEZ VIANDE MAIGRE, LAIT, L\u00c9GUMES FRAIS ET FRUITS !", "id": "LANGKAH KEENAM: MAKAN MINUM YANG BAIK.\nKonsumsi gizi seimbang: protein berkualitas (ikan, daging tanpa lemak, telur, susu), vitamin, serat. Cukupi air \u0026 mineral. Perbanyak sayur \u0026 buah. Kurangi makanan mentah, dingin, berminyak, pedas.", "pt": "SEXTO: ALIMENTE-SE E HIDRATE-SE BEM. CONSUMA MAIS PROTE\u00cdNAS DE ALTA QUALIDADE COMO PEIXE, CARNE MAGRA E LEITE. REPONHA VITAMINAS, FIBRAS, \u00c1GUA E MINERAIS. COMA GR\u00c3OS COMO ARROZ, TRIGO E MILHO, AL\u00c9M DE FRUTAS E VEGETAIS FRESCOS. EVITE COMIDAS CRUAS, FRIAS, OLEOSAS E MUITO APIMENTADAS.", "text": "LANGKAH KEENAM: MAKAN MINUM YANG BAIK.\nKonsumsi gizi seimbang: protein berkualitas (ikan, daging tanpa lemak, telur, susu), vitamin, serat. Cukupi air \u0026 mineral. Perbanyak sayur \u0026 buah. Kurangi makanan mentah, dingin, berminyak, pedas.", "tr": "Alt\u0131nc\u0131s\u0131, sa\u011fl\u0131kl\u0131 beslenin: V\u00fccudun ihtiya\u00e7 duydu\u011fu besinleri al\u0131n. Bal\u0131k gibi kaliteli proteinler, vitaminler ve lifler t\u00fcketin. Yeterli su ve mineral al\u0131n.\nPirin\u00e7, bu\u011fday, m\u0131s\u0131r gibi tah\u0131llar\u0131; taze sebze ve meyveleri; ya\u011fs\u0131z et ve s\u00fct \u00fcr\u00fcnlerini diyetinize dahil edin.\nBaharatl\u0131, \u00e7i\u011f, so\u011fuk ve a\u015f\u0131r\u0131 ya\u011fl\u0131 yiyeceklerden ka\u00e7\u0131n\u0131n."}], "width": 900}, {"height": 900, "img_url": "snowmtl.ru/latest/quickly-put-the-animal-inside-the-fridge/375/5.webp", "translations": [{"bbox": ["175", "10", "677", "417"], "fr": "UN BAIN DE PIEDS CHAUD FAVORISE LA CIRCULATION !\u003cbr\u003eUN SOMMEIL R\u00c9PARATEUR EST IMPORTANT !\u003cbr\u003eMAINTENEZ DES HORAIRES DE SOMMEIL R\u00c9GULIERS, \u00c9VITEZ DE VEILLER TARD !\u003cbr\u003eSEPTI\u00c8ME R\u00c8GLE : AM\u00c9LIOREZ LA QUALIT\u00c9 DE VOTRE SOMMEIL !\u003cbr\u003eASSUREZ-VOUS D\u0027AVOIR UN LIT CONFORTABLE, UNE CHAMBRE CALME,\u003cbr\u003e\u00c0 TEMP\u00c9RATURE ET HUMIDIT\u00c9 AD\u00c9QUATES !\u003cbr\u003e\u00c9VITEZ CAF\u00c9, TH\u00c9, ALCOOL AVANT DE DORMIR !\u003cbr\u003eNE RUMINEZ PAS ET \u00c9VITEZ L\u0027ALCOOL AU D\u00ceNER !", "id": "LANGKAH KETUJUH: PERBAIKI KUALITAS TIDUR.\nPola tidur teratur, hindari begadang. Ciptakan lingkungan tidur nyaman (tenang, gelap, suhu pas). Rendam kaki air hangat sebelum tidur. Hindari kafein/alkohol sebelum tidur. Jangan banyak minum setelah makan malam. Tenangkan pikiran.", "pt": "S\u00c9TIMO: MELHORE O SONO. MANTENHA HOR\u00c1RIOS REGULARES, EVITE FICAR ACORDADO AT\u00c9 TARDE. CRIE UM AMBIENTE DE SONO CONFORT\u00c1VEL: TRAVESSEIRO E ROUPA DE CAMA ADEQUADOS, TEMPERATURA E UMIDADE AGRAD\u00c1VEIS, QUARTO SILENCIOSO. LAVAR OS P\u00c9S COM \u00c1GUA MORNA ANTES DE DORMIR PODE AJUDAR. EVITE BEBIDAS ESTIMULANTES COMO CAF\u00c9, CH\u00c1 E \u00c1LCOOL, ESPECIALMENTE AP\u00d3S O JANTAR. TENTE N\u00c3O PENSAR EM PROBLEMAS.", "text": "LANGKAH KETUJUH: PERBAIKI KUALITAS TIDUR.\nPola tidur teratur, hindari begadang. Ciptakan lingkungan tidur nyaman (tenang, gelap, suhu pas). Rendam kaki air hangat sebelum tidur. Hindari kafein/alkohol sebelum tidur. Jangan banyak minum setelah makan malam. Tenangkan pikiran.", "tr": "Yedincisi, uykunuzu iyile\u015ftirin: D\u00fczenli bir uyku program\u0131 olu\u015fturun; ge\u00e7 saatlere kadar ayakta kalmaktan ka\u00e7\u0131n\u0131n.\nYatmadan \u00f6nce \u0131l\u0131k suyla ayak banyosu yapmak kan dola\u015f\u0131m\u0131n\u0131 art\u0131rabilir ve iyi bir uykuya yard\u0131mc\u0131 olabilir.\nRahat bir yast\u0131k ve yorgan se\u00e7in. Uygun nem oran\u0131na sahip, sessiz ve konforlu bir yatak odas\u0131 ortam\u0131 sa\u011flay\u0131n.\nYatmadan \u00f6nce kahve, \u00e7ay, alkol gibi uyar\u0131c\u0131 i\u00e7eceklerden ka\u00e7\u0131n\u0131n. Ak\u015fam yeme\u011finden sonra a\u015f\u0131r\u0131 s\u0131v\u0131 t\u00fcketmeyin ve zihninizi me\u015fgul edecek d\u00fc\u015f\u00fcncelerden uzak durmaya \u00e7al\u0131\u015f\u0131n."}], "width": 900}, {"height": 900, "img_url": "snowmtl.ru/latest/quickly-put-the-animal-inside-the-fridge/375/6.webp", "translations": [{"bbox": ["180", "49", "597", "453"], "fr": "FAITES DE L\u0027EXERCICE R\u00c9GULI\u00c8REMENT !\u003cbr\u003e\u00c9TIREZ-VOUS ET FAITES DU RENFORCEMENT MUSCULAIRE APR\u00c8S L\u0027EFFORT !\u003cbr\u003eCHOISISSEZ DES EXERCICES D\u0027A\u00c9ROBIE ADAPT\u00c9S \u00c0 VOTRE NIVEAU,\u003cbr\u003eEN AUGMENTANT PROGRESSIVEMENT L\u0027INTENSIT\u00c9 !\u003cbr\u003e\u00c9CHAUFFEZ-VOUS BIEN AVANT CHAQUE S\u00c9ANCE !\u003cbr\u003eADAPTEZ VOS EXERCICES (NATATION, YOGA, COURSE)\u003cbr\u003e\u00c0 VOS BESOINS (MEMBRES, TAILLE, ABDOMEN) !", "id": "LANGKAH KEDELAPAN: OLAHRAGA TERATUR.\nLakukan pemanasan sebelum \u0026 peregangan sesudah olahraga. Pilih jenis olahraga yang sesuai (aerobik, latihan kekuatan untuk lengan/perut/kaki, dll. seperti renang, yoga, lari). Tingkatkan intensitas bertahap.", "pt": "AP\u00d3S O EXERC\u00cdCIO, FA\u00c7A ALONGAMENTO E TREINAMENTO DE FOR\u00c7A. ESCOLHA EXERC\u00cdCIOS AER\u00d3BICOS ADEQUADOS \u00c0 SUA INTENSIDADE, PROGREDINDO GRADUALMENTE. FA\u00c7A UM AQUECIMENTO COMPLETO ANTES DE SE EXERCITAR, FOCANDO EM MEMBROS, CINTURA E ABD\u00d4MEN, CONFORME SUAS NECESSIDADES. OP\u00c7\u00d5ES INCLUEM NATA\u00c7\u00c3O, IOGA, CORRIDA, ETC.", "text": "LANGKAH KEDELAPAN: OLAHRAGA TERATUR.\nLakukan pemanasan sebelum \u0026 peregangan sesudah olahraga. Pilih jenis olahraga yang sesuai (aerobik, latihan kekuatan untuk lengan/perut/kaki, dll. seperti renang, yoga, lari). Tingkatkan intensitas bertahap.", "tr": "Egzersiz sonras\u0131 esneme yap\u0131n. Kuvvet antrenman\u0131 da yap\u0131labilir; aerobik egzersiz yo\u011funlu\u011funa g\u00f6re kendinize uygun egzersizleri kademeli olarak se\u00e7in.\nEgzersizden \u00f6nce iyice \u0131s\u0131n\u0131n.\n\u00d6rne\u011fin, kollar, bel, kar\u0131n, alt v\u00fccut ihtiya\u00e7lar\u0131na g\u00f6re y\u00fczme, yoga, ko\u015fu gibi sporlar\u0131 kademeli olarak se\u00e7in."}, {"bbox": ["288", "14", "709", "384"], "fr": "FAITES DE L\u0027EXERCICE R\u00c9GULI\u00c8REMENT !\u003cbr\u003e\u00c9TIREZ-VOUS ET FAITES DU RENFORCEMENT MUSCULAIRE APR\u00c8S L\u0027EFFORT !\u003cbr\u003eCHOISISSEZ DES EXERCICES D\u0027A\u00c9ROBIE ADAPT\u00c9S \u00c0 VOTRE NIVEAU,\u003cbr\u003eEN AUGMENTANT PROGRESSIVEMENT L\u0027INTENSIT\u00c9 !\u003cbr\u003e\u00c9CHAUFFEZ-VOUS BIEN AVANT CHAQUE S\u00c9ANCE !\u003cbr\u003eADAPTEZ VOS EXERCICES (NATATION, YOGA, COURSE)\u003cbr\u003e\u00c0 VOS BESOINS (MEMBRES, TAILLE, ABDOMEN) !", "id": "LANGKAH KEDELAPAN: OLAHRAGA TERATUR.\nLakukan pemanasan sebelum \u0026 peregangan sesudah olahraga. Pilih jenis olahraga yang sesuai (aerobik, latihan kekuatan untuk lengan/perut/kaki, dll. seperti renang, yoga, lari). Tingkatkan intensitas bertahap.", "pt": "AP\u00d3S O EXERC\u00cdCIO, FA\u00c7A ALONGAMENTO E TREINAMENTO DE FOR\u00c7A. ESCOLHA EXERC\u00cdCIOS AER\u00d3BICOS ADEQUADOS \u00c0 SUA INTENSIDADE, PROGREDINDO GRADUALMENTE. FA\u00c7A UM AQUECIMENTO COMPLETO ANTES DE SE EXERCITAR, FOCANDO EM MEMBROS, CINTURA E ABD\u00d4MEN, CONFORME SUAS NECESSIDADES. OP\u00c7\u00d5ES INCLUEM NATA\u00c7\u00c3O, IOGA, CORRIDA, ETC.", "text": "LANGKAH KEDELAPAN: OLAHRAGA TERATUR.\nLakukan pemanasan sebelum \u0026 peregangan sesudah olahraga. Pilih jenis olahraga yang sesuai (aerobik, latihan kekuatan untuk lengan/perut/kaki, dll. seperti renang, yoga, lari). Tingkatkan intensitas bertahap.", "tr": "Egzersiz sonras\u0131 esneme yap\u0131n. Kuvvet antrenman\u0131 da yap\u0131labilir; aerobik egzersiz yo\u011funlu\u011funa g\u00f6re kendinize uygun egzersizleri kademeli olarak se\u00e7in.\nEgzersizden \u00f6nce iyice \u0131s\u0131n\u0131n.\n\u00d6rne\u011fin, kollar, bel, kar\u0131n, alt v\u00fccut ihtiya\u00e7lar\u0131na g\u00f6re y\u00fczme, yoga, ko\u015fu gibi sporlar\u0131 kademeli olarak se\u00e7in."}], "width": 900}, {"height": 926, "img_url": "snowmtl.ru/latest/quickly-put-the-animal-inside-the-fridge/375/7.webp", "translations": [{"bbox": ["159", "815", "812", "926"], "fr": "", "id": "", "pt": "", "text": "", "tr": ""}, {"bbox": ["155", "12", "704", "380"], "fr": "NEUVI\u00c8ME R\u00c8GLE : PRENEZ SOIN DE VOTRE MORAL !\u003cbr\u003eOFFREZ-VOUS DE PETITES R\u00c9COMPENSES !\u003cbr\u003eAPPR\u00c9CIEZ VOS PETITES R\u00c9USSITES ET SOYEZ BIENVEILLANT !\u003cbr\u003eD\u00c9TENDEZ-VOUS (FILMS, S\u00c9RIES), \u00c9VITEZ LES SOUCIS INUTILES !\u003cbr\u003eLIMITEZ L\u0027EXPOSITION AUX CONTENUS N\u00c9GATIFS EN LIGNE !\u003cbr\u003eADOPTEZ DE SAINES HABITUDES DE VIE !\u003cbr\u003eCONCENTREZ-VOUS SUR LES PETITES CHOSES, LISEZ, APPRENEZ !", "id": "LANGKAH KESEMBILAN: JAGA SUASANA HATI.\nBeri diri hadiah kecil, apresiasi kemajuan diri. Perlakukan orang lain \u0026 sekitar dengan baik. Hindari cemas berlebih, fokus pada hal positif. Kurangi berita negatif. Kembangkan kebiasaan baik (mis. membaca, berkebun).", "pt": "NONO: AJUSTE SEU HUMOR. RECOMPENSE-SE COM PEQUENOS PRESENTES. OBSERVE E VALORIZE SUAS PEQUENAS BOAS A\u00c7\u00d5ES. SEJA GENTIL COM AS PESSOAS E AS COISAS AO SEU REDOR. ASSISTA A FILMES OU S\u00c9RIES, LEIA LIVROS. EVITE PREOCUPA\u00c7\u00d5ES DESNECESS\u00c1RIAS E FOQUE NO POSITIVO. REDUZA A EXPOSI\u00c7\u00c3O A COMENT\u00c1RIOS NEGATIVOS ONLINE. CULTIVE BONS H\u00c1BITOS E FA\u00c7A BEM CADA PEQUENA TAREFA PARA PROGREDIR.", "text": "LANGKAH KESEMBILAN: JAGA SUASANA HATI.\nBeri diri hadiah kecil, apresiasi kemajuan diri. Perlakukan orang lain \u0026 sekitar dengan baik. Hindari cemas berlebih, fokus pada hal positif. Kurangi berita negatif. Kembangkan kebiasaan baik (mis. membaca, berkebun).", "tr": "Dokuzuncusu, ruh halinizi ayarlay\u0131n: Kendinizi k\u00fc\u00e7\u00fck bir hediyeyle \u00f6d\u00fcllendirin. Kendi k\u00fc\u00e7\u00fck iyiliklerinizi g\u00f6zlemleyin, \u00e7evrenizdeki insanlara ve olaylara iyi davran\u0131n.\nFaydal\u0131 \u015feyler izleyin (\u00f6rne\u011fin filmler, diziler). Gereksiz endi\u015felerden ka\u00e7\u0131n\u0131n.\nOlumsuz internet yorumlar\u0131n\u0131 daha az okumaya odaklan\u0131n. \u0130yi ya\u015fam al\u0131\u015fkanl\u0131klar\u0131 edinin.\nHer k\u00fc\u00e7\u00fck i\u015fi iyi yapmaya \u00e7al\u0131\u015f\u0131n, kitap okuyun ve kendinizi geli\u015ftirin."}, {"bbox": ["159", "815", "812", "926"], "fr": "", "id": "", "pt": "", "text": "", "tr": ""}], "width": 900}]

Manhua