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With the R hook, this is generally the "-er" sound equivalent to 2nd place light dot , hence the 2nd position of the outline. Such vowels are indicated somewhat differently from normal, by circles and intersected dashes, and their placement. As no vowel needs to be written between the syllables, using the hook results in a briefer outline: perfect perceive purchase persuade pearl parcel pilgrim journey vortex culminate garnish carnage furnish Care with "per-" needs to be taken, because there are many similar words starting with "pre-" and "pro-".

This is because, although the hook is written between the strokes, the R or L that it represents is spoken after the stroke, i. They cannot clash with Ar Rer Ess Zee because of the presence of the hook — see zither below which has both strokes together.

Most words with that combination use stroke Ell see below. No known examples of the voiced THel. Reversed Forms, R Hook a One stroke outlines The reversed form provides a means of vowel indication: left curve if there is a vowel or "dot con-" before, right curve if not. Where the outline starts with an L hooked stroke, the left curve is always used.

This includes those with a "dot con-". This matches with the L hook on straight strokes, which are all left curves, thus helping overall legibility. For "inflationism" and "inflationist" a non-dictionary right-curve would be more legible. Any contraction decided upon must not clash with "revaluation". The pen should flow into the hook smoothly with no undue effort at making a sharp angle. On no account should the pen be lifted from the paper.

A slight exaggeration of the size of the hook is unavoidable if the hook is to be seen at all, and giving the hook a very slight corner as it emerges from the stroke is helpful.

It is safe to elongate the Circle S, as it will not clash with Stee loop which never crosses a stroke. This allows you to see how the word breaks into its natural syllables, thus aiding legibility: pray par parry, play pal, average aver avarice display dispel, flew full, flower failure, finger vinegar ripper repair, ripple repeal, rebel rebel personal personnel, milliner millionaire "-ery" "-ary" As the vowels are distinct, stroke Ray is used, so that the outline can be fully vocalised: brave braver bravery, grain grainer granary, verse varies refine refiner refinery, wafer midwifery Sometimes the consonant and the following R or L belong to different words, or word and suffix, and so separate strokes are used to accurately reflect the separate syllables: thrum bathroom, masher mushroom, shrimp showroom enabling sibling, dandruff woodruff midriff, usher ashery ashore Strokes not taking R or L hook Way, Yay, Hay, Kwa, Gwa cannot take an initial R or L hook because because they already have an initial attachment, as well as being unpronounceable without a vowel between.

An R or L sound after them will use strokes. Ray, El, Ler. Their initially hooked forms are "borrowed" by F V Ith Thee as a reversed form, see explanation above. An R or L sound after them will use other strokes.

The hook signifies either F or V and context is required to ascertain which one is meant. An Ell standing alone is always written upwards and therefore a hook at the base is Wel and at the top is L-N. Syllables generally have their own stroke, with abbreviating devices used for additional sounds within the syllable.

If both attachments are on the same side of a straight stroke and therefore written in the same direction, the outline would tend to curve and become illegible at speed. Note compound words: up-end up-ended print-out bran-tub Top of page Vocalisation The stroke is vocalised as normal, with a third place vowel being written outside the hook.

The stroke is read first, then the vowel, then the hook. A third-place light dot vowel would be appropriate, if vowel insertion was felt necessary.

Top of page Halving and doubling The stroke is read first, then the hook, then the halving or doubling sound. This goes against the rule for the order in which the elements are read — the rule is always observed within a word, and only occasionally broken for adding a word in a phrase.

Derivatives Derivatives will not always retain the N hook of the primitive outline, they will vary according to the subsequent strokes, vowels, and attachments that are involved, in exactly the same way as spoken words change their syllable stress and their vowels. This also applies to words that are not derivatives but share the same consonant structure.

These need extra care to write clearly and it is helpful to exaggerate the length of the hook and the flattened circle see also explanation of R Hooks in middle of outline which have a similar formation : ransom kinsman lonesome winsome hansom but handsome derivative of "hand" Downward Ell is generally an upstroke, but an initial Ell is written downwards before horizontals Kay, Gay, En, Em, Ing to show that there is a vowel before the Ell, and then stroke En is used, because an N Hook would make the Ell look like Wel.

It is written approximately one third the length of the stroke the same size as the hooks in Kwa and Gwa. Balancing the outline takes precedence over rules b and c : a Balancing the outline The Shun Hook is written on the opposite side to an initial attachment circle, loop or hook , to help the outline remain straight when written at speed.

The hook is written on the opposite side of the preceding vowel. Its representation in phrases is however normal theory that you will find in instruction books although the Circle S in the phrases is representing the first S sound i.

To "convert" them all would create clashes, unreliability and ultimately hesitation. The S sound seems to be preferred when there are two SH's in the word, which can be awkward to say clearly. The Circle S may end up slightly flattened into a small loop but should be kept small. The Shun Hook to should not be allowed to sprawl, to avoid mistaking it for a full stroke. Imagine these pairs written less than neatly and without vowels: actions anxious, fashions fishes, editions dishes Words written in longhand with double SS are still just plain Shun, do not be tempted by the longhand spelling to insert an additional Circle S: passion compare position, impression compare imprecision Top of page In middle of outline Medial Shun Hooks generally join well, although in some joins the large hook needs to be opened out slightly.

This occurs naturally in English when there is no vowel between e. There are a great number of such short words in English and as these outlines contain minimal information when unvocalised, this rule provides a degree of differentiation. It might be easier to remember thus: halve for two thins or two thicks. Top of page c Final hook If there is a final hook, halving can signify either T or D, for both thin and thick strokes.

This allows many past tenses to be formed without changing the form. Top of page Words of more than one syllable a General rule is that halving can represent either T or D, regardless of whether the halved stroke is thick or thin.

You cannot just add stroke Dee to the end of the existing outline. Retain the form in derivatives wherever possible: heat heating heated, hide hiding hidden, head heading headed hunt hunting hunted, hot hottest hatbox hat-trick hotbed hotness hateful When there are other strokes in the outline, up or downward Hay halved may be used for either T or D as convenient: behind behaved heterodox heterogeneous cowhide go-ahead Overall, on an unhooked upward Hay, it is safe to halve for T and use stroke Dee for D.

The two outlines "cowhide" and "go-ahead" seem to be the only examples of Hay being halved for D. As the examples above are different parts of speech, that helps greatly in reading back, but similar pairs that are the same parts of speech present the greatest danger of misreading. If you write extremely small outlines, the distinctions will be more difficult to maintain.

Ing plus T or D needs to have the full stroke added, as the halved form is unavailable, being allocated to N-D. Note: ink inked wink winked show the K because it is part of the original outline. They can do this because phrasing is a matter of choice and you would only use it if you felt it was readable and convenient: at one time, considerable time, if it is possible, I am unable to b Either word of the compound ends in T or D The compound word as a whole is treated the same as a word of more than one syllable.

One of the words may end up halved, and so be written differently than when standing alone: copy right but copyright, up right but upright, right angle but right-angle brush wood but brushwood, go ahead but go-ahead, cow hide but cowhide Top of page Vowel placement Vowels are placed to the stroke as normal, and read before or after that stroke.

The three places of the vowels are closer together along the stroke, so that more care is needed when inserting them. Each vowel sign must stay with its own stroke, and so the rule regarding putting a third-place vowel against the next stroke does not apply here: Pitman goodness goodwill biddable cottage potato First up or downstroke of outline is halved The first up or downstroke is the one that is placed in position to match the vowel, and it continues to do so even if halved.

Any downstrokes following it may end up going through the line, but that is irrelevant, only the first up or downstroke needs to be in position. Note that the hook is being used to indicate another complete word, not a sound within a word: part of, sort of, in spite of, instead of, state of Top of page When not to use a Final Vowel When a final vowel follows the T or D sound, a full stroke T or D is necessary in order to place the vowel sign, thus indicating the existence of a final vowel without actually writing it: pit pity bud buddy tat tatty dad daddy chat chatty Jude Judy kit kitty good goody fat fatty avid video meat meaty mid media knot knotty need needy lot Lottie late latte wit witty hat Hattie The presence of the full Tee or Dee stroke at the end of an outline does not always mean that a vowel follows, because the monosyllable rule above sometimes requires a full stroke for other reasons.

In such cases inserting the last vowel should be considered, and always inserted in names: pad Paddy bat batty Ted Teddy dot dotty jet jetty cad caddy get Getty fad faddy Fred Freddy shade shady lad laddie red ready wood woody head heady b Allowing full vocalisation Halving is not used where this would prevent the full vocalisation of the outline.

This generally occurs where a medial T or D sound is followed by a Circle S, which itself cannot be vocalised, thus requiring a stroke against which to write the vowel that comes after the T underlined : anticipate antiseptic reticent criticism absolutism conservatism egotism participle catastrophe Most outlines are constructed to enable full vocalisation, and abbreviation methods generally take a lower priority.

The lack of somewhere to put a vowel sign would imply that there is no vowel to place, thus reducing legibility. Exceptions are made on an individual basis to gain a more facile outline, so long as it remains readable unwritable vowels underlined : despotism protestation pragmatism patriotism favouritism scepticism rheumatism c Joining strokes of differing lengths Strokes of differing lengths must show a clear angle of join.

Note that it is the last stroke that is halved. This also allows derivatives to match. This improves legibility, although the outlines may be slightly slower to write. This is especially important as context cannot help. As its vowel is slurred, this is not a problem. Doubling is not used when the vowel is an accented one, full strokes are used, to enable the outline to be vocalised. Doubled strokes are not quite so straightforward as normal length strokes to place in position: Downstrokes all go through the line, as their angle is steep and crossing the line cannot be avoided.

It is possible to start first position outlines higher up, but this does not really make a lot of difference and should not be relied upon.

Occasional extra vocalisation would be a wise precaution. Upstrokes are written at a shallower angle, taking up less vertical space, and they can therefore have the normal three positions.

This is easier to achieve because the lowest part of the stroke is at the beginning — there is slightly more control over the beginning part of any stroke or outline than at the end. Horizontal strokes are positioned as normal, i. Where the doubled stroke is not the one that is being put in position i. Top of page Straight Strokes A doubled plain straight stroke looks identical to two of the same stroke in succession see below , and so doubling is only used when there are other attachments to help with the legibility of the outline.

Top of page rector director recruiter tractor stricter instructor propagator instigator allocator alligator electoral ejector projector objector banqueter nectar indicator protector protractor extractor adjudicator absconder speculator incinerator moderator twitter outwitter embroider illustrator bequeather persuader dissuader curator operator respirator macerator accelerator Top of page Curved Strokes Curved strokes are doubled for all the sounds.

Unlike straight strokes, no restriction is necessary because a double curved stroke does not resemble two of the same stroke in succession. As there is never a vowel after it, it never changes direction to indicate a following vowel, as the normal length Ell can sometimes do: penholder ventilator newsletter insulator insulter moneylender ringleader scolder helter-skelter, in this letter Note: alternative alteration alternator literal littoral lateral collateral poulterer Top of page Ing Doubling Ing adds -ker -ger The doubled stroke is exactly the same sound as the normal length hooked form, but is only used where the hooked form does not join easily or if it is the only stroke in the outline.

As the latter are less common, always vocalise them. As it is a short form, it is never vocalised, and it sits on the line. Top of page In Phrases Doubling can be used in phrases for "there their other dear". Generally all short forms consisting of a full stroke can be doubled to add these words. An R sound is always represented in Pitman's Shorthand, despite the fact that many variations of English do not pronounce it clearly or at all.

Dot Hay — a dot written next to the following vowel, used when the other methods are not convenient or possible. In compound words and derivatives, the form that joins best is generally used. Only used to represent the sound. A silent longhand H is not represented in shorthand. As many examples as possible have been given, so that you can base new outlines on existing known ones.

Take care that "hydraulic" and "hydro-electric" are not read for each other. Note that the downward Hay can only take a final Circle S when it is attached to another stroke, because only then is it obvious it is a Hay and not some other stroke.

The first four are taking advantage of halving the Ray, and the last two are avoiding 3 straight strokes in succession which would be illegible: hortative heritage heritable horticulture heritor hierarchy Top of page Tick Hay Downward Hay is reduced to a tick i. It therefore does not count as the first stroke when placing the outline in position and is not used if a vowel precedes it. The form offered here, using two of stroke Ray, accords with the accented vowels that follow them — take your choice.

Top of page Tick versus full Downward Hay If the H sound has an initial vowel before, or triphone after, use the full stroke. This is the only time that the stroke Hay indicates the presence of a vowel or triphone. Vocalisation should be considered, as in a phrase it is identical to Tick The. You cannot used both ticks together in a phrase: for whom, in her compare in the air Note the exact placement of first place vowels in regard to the tick — the vowel sign is placed at the extreme end of the stroke, necessary so that the vowel sign is not mistaken for a second place vowel.

This does not mean that the vowel is spoken before the H — if there were a vowel before the H, you would be using a full downward Hay stroke to place it against. Note also that the tick does not count as the first up or downstroke: ham haulm hem homestead hemstitch Top of page Dot Hay Use Dot Hay when the other forms cannot conveniently be written. It is only used if the resultant outline remains legible when unvocalised.

The sign for a vowel that is sounded immediately before the H sound also remains with its own stroke, whether first second or third place vowel, because it cannot "jump" over the H, e. If you omit the vowel sign, then also omit the Dot Hay. Dot Hay on its own is meaningless, but a vowel sign on its own is preferable, when hard-pressed, if you feel the outline needs it for clarity.

The Dot Hay is the outer one of the two. The two dots are not side by side in relation to the stroke. Immediately before and beside a dash vowel, which will vary according to the direction of the stroke. To the left side of a diphthong. Blackheath loophole pinhole manorhouse This can look similar to two vowel signs written together e. This hook is only used for inh- instr- inskr- The hook does not need vocalising, as the vowel is included in the meaning of the hook. The use of such an abrupt change of direction is always kept to an absolute minimum in the rules of Pitman's Shorthand.

Whichever method is used to write the Hay, the final shape is always the same, i. In the first two, the letter R is not sounded at all, the vowel is the same as that in "wool". Not used if the word begins with a vowel. Never omitted unless it is replaced by the medial semicircle in a compound word or phrase. A vowel on that side counts as coming after the Ar: wear era arrow Final "-ward" "-wort" "-wart" are often represented by halved Way in compound words.

It represents the W sound plus the following vowel sound, and replaces that vowel sign — it is written in the same place against the stroke as the vowel sign would occupy. Never used initially or finally in an outline. May be omitted in fast writing in the same way as vowel signs are, as long as the outline remains readable and not ambiguous.

If in doubt, it is safer to write it in. This is the same direction as the short forms "with" "when" which are both dot vowels. This is the same direction as the short forms "what" "would" which are both dash vowels.

Mnemonic: you begin writing this one in the same direction as you write a horizontal dash vowel i. The medial semicircle is occasionally called the "W diphthong" in some older books, reflecting the fact that it is made up of only vowels, even though sometimes it does the job of a consonant when it begins a syllable. As it requires some thought to decide when it is safe to use the medial semicircle instead of stroke Way, it is best to practice as many examples as possible, so that no hesitation occurs during dictation, hence the lengthy but not exhaustive list below.

The resultant outline must be unambiguous even when the semicircle is not written in. For the compound words, I have given the root word in the "compare" line. This allows the outline to reflect the words that the compound word is made from, making the outline more legible: memoir homework i. Shorthand instruction books describe the strokes Hway and Hwel as representing "WH" and "WHL" which is referring to longhand and not to the sounds. It is better to associate the strokes with the sounds they represent, and treat the longhand spelling as a separate matter entirely.

Even though many people do not pronounce the H, you should still learn the different forms because of their usefulness in providing distinguishing outlines and because the longhand still needs to be spelled correctly regardless of popular pronunciation.

Outlines should be consistent and not change to reflect people's differing pronunciation. This is not an additional hook to give an additional sound. It is therefore best to learn the stroke as a whole without mentally taking it apart into its constituent sounds. These two strokes are therefore not compound consonants. Never written downwards. These two hooks add their sound to the Ell in the same way that Circle S adds its consonant before a stroke i.

The aim is to keep related words looking similar, and have distinctive outlines for words that may have the same consonant structure but a different spread of vowels or different derivation. Top of page Phrases and compound words Whichever form of W is used in the basic outline, this may change to one of the other methods when the word becomes part of a phrase or compound word.

The main consideration is the ease of the join, producing a speedy and reliable outline, but the resultant outline must be easy to read back, even when vowels and unattached signs are omitted. It is seldom necessary to insert any of the unattached semicircles when writing phrases, but they are shown in some of the examples, so that you know where the signs belong. Stroke Way replaced by medial semicircle. They also need to have a semicircle at all times, whether attached or unattached, because in phrases or compound words they could be read as "man" "men".

The phrase "men and women" is common enough to remain unvocalised, but in other phrases vowels may be necessary to show whether these words are singular or plural. The verb "will" in phrases is represented by a plain upward Ell and the semicircle is not necessary — it is always very clear what is meant and to insert it would defeat the purpose of the phrase, which is to gain speed. When "will" is used as a noun, it can take the semicircle, if felt necessary: will, I will, he will, that you will be, if he will have but goodwill freewill "Were" in phrases takes whatever form is easiest to write.

Again, the meaning is always clear because the word groupings involved are so common, and medial semicircle or vowel signs need not be written: were, you were, they were "Well" in phrases does take a medial semicircle, but is easily omitted without losing clarity: well, very well, so well Rather than hesitate over semicircles during a dictation, you should use full strokes or write the two halves of the outline separately and then find out the correct outline later.

Even in longhand there is often a question over whether to write something as two words, a hyphenated word or one word. Writing a longer outline or two outlines is far preferable to hesitating and losing the next few words. Making an awkward join, when separate outlines would be more readable and reliable, is also a hindrance. However, joining or not joining can indicate different uses of the same two words, shown up by where the emphasis falls in the sentence underlined.

In the second of each of the sentences below, joining the outlines would be inappropriate and make the shorthand awkward to read back: I saw the cat-walk. I saw the cat walk. If you need videos to view on your own, we suggest purchasing the Video Sessions - Buy for individual viewing. Individual Use video downloads are only meant to be used by the person who purchased them. These individual use videos cannot be copied or shared. These video sessions are available to purchase individually or as a bundle.

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Teacher Annotated Edition. Wanna see your abs? The secret is not zapping yourself with an electric current. The number one priority is reducing your your body fat percentage.

You can learn a complete fat-burning system by getting the best-selling bible of fat loss, Burn the Fat Feed the Muscle. It can done in a fully-equipped gym, or you can do the home routine with minimal equipment. Have gone through a rehab after fibula fracture. Recently thought of giving it a try besides my regular gym routine as well as diet plan since am already on my way to betterment. This 15 minutes trial session of ems full hody suit combined with some exercises to engage different muscle groups during the session has certainly left my entire body muscles so soar it seems as if I would have gone for a heavy lifts after a break of 4months whereas am doing regular workouts and alternative days weights training as well.

If this stimulations not effective then how on earth they have made my entire body muscles soar like hell? In my view this could very much be considered as an aid to your ongoing regime besides good diet plan and gym workouts same as medicines are prescribed for those in help of aid, this too can be helpful in at the very lest to stimulate maximum number of muscle groups to ensure maximum output from our efforts. First, Soreness is not muscle growth.

The other day I got a horrible cramp in my calf and I was sore afterward. I dont think my calf grew, nor did I expect it to. Last year I ran a half marathon and the next day i was so sore i could barely walk. But actually Im pretty sure doing that race made my leg muscles smaller, not bigger. I do think delayed onset muscle soreness after hypertrophy-style weight lifting can correlate to muscle growth but it doesnt necessarily cause it.

I apologize but I forgot to include the exact reference for the study which explains all this in a peer reviewed journal. I think the full text PDF download might be free. Ems training for fitness really works, not only body aesthetics but rehab.

In fitness, as long as normal general measures and discipline is taken in diet and constant training minimum twice a week..