ꯁ꯭ꯂꯦꯝ ꯕꯜ (ꯐꯤꯇꯅꯦꯁ ꯁꯦꯟꯗ ꯕꯜ)
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ꯁ꯭ꯂꯦꯝ ꯕꯜ (ꯐꯤꯇꯅꯦꯁ ꯁꯦꯟꯗ ꯕꯜ)

ꯃꯁꯤꯒꯤ ꯁ꯭ꯂꯦꯝ ꯕꯣꯜ ꯑꯁꯤ ꯌꯨꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯂꯂꯣꯟ-ꯏꯇꯤꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ-ꯄꯥꯔꯐꯣꯔꯃꯦꯟꯁ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯄꯥꯋꯔ, ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡ ꯐꯥꯅꯥ-ꯍꯀꯆꯥꯡ ꯁꯦꯝꯕꯒꯤꯗꯃꯛ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯅꯤ꯫ ꯑꯋꯥꯡꯕꯥ-ꯗꯦꯟꯁꯤꯇꯤ ꯁꯦꯟꯗꯂꯋꯨꯗꯅꯥ ꯊꯜꯂꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯋꯦꯌꯔ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯁꯦꯜ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯃꯈꯤꯕꯥ, ꯃꯁꯤꯒꯤ ꯅꯣ-ꯕꯥꯎꯟꯁ ꯗꯤꯖꯥꯏꯟ ꯑꯁꯤ HIIT ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯊ꯭ꯔꯣ, ꯔꯁꯤꯌꯥꯒꯤ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯁ꯭ꯂꯦꯃꯒꯨꯝꯕꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯦꯝ ꯁꯥꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯧꯔꯀꯄꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡ ꯑꯗꯨ ꯐꯪꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡ ꯐꯥꯕꯥ-ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ꯫
ꯏꯅꯛꯕꯥꯔꯤ ꯊꯥꯕꯤꯌꯨ

ꯋꯥꯔꯣꯜ

ꯇꯦꯛꯅꯤꯀꯦꯂꯒꯤ ꯑꯣꯏꯕꯥ ꯄꯦꯔꯥꯃꯤꯇꯔꯁꯤꯡ .

ꯄ꯭ꯔꯗꯛꯇꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯁꯛ ꯈꯪꯗꯣꯀꯄꯥ꯫

 

ꯀꯣꯔ ꯄꯦꯔꯥꯃꯤꯇꯔꯁꯤꯡ꯫
ꯃꯆꯥꯛ: ꯑꯀꯅꯕꯥ ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯄꯤ.ꯚꯤ.ꯁꯤ./ꯔꯕ꯭ꯕꯔ ꯁꯦꯜ + ꯍꯥꯏ-ꯗꯦꯟꯁꯤꯇꯤ ꯏꯀꯣ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯁꯦꯟꯗ ꯐꯤꯜꯂꯤꯡ꯫
ꯑꯔꯨꯝꯕꯥ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ: ꯱. ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯑꯣꯄꯁꯅꯁꯤꯡ ꯐꯪꯒꯅꯤ꯫
ꯁꯔꯐꯦꯁ ​​ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ: ꯱. ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯇꯃꯗꯥ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯅꯟ--ꯁ꯭ꯂꯤꯞ ꯇꯦꯛꯁꯆꯔ ꯁꯔꯐꯦꯁ꯫
ꯑꯦꯞꯂꯤꯀꯦꯁꯅꯒꯤ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡ: ꯱. ꯌꯨꯝ, ꯖꯤꯝ, ꯀ꯭ꯔꯣꯁꯐꯤꯠ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁꯦꯟꯇꯔꯁꯤꯡ, ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯐ꯭ꯂꯣꯔ ꯑꯦꯅꯚꯥꯏꯔꯅꯃꯦꯟꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯅꯕꯥ꯫

 

ꯁ꯭ꯠꯔꯀꯆꯔꯦꯜ ꯐꯤꯆꯔꯁꯤꯡ꯫

 

4kg

꯱.ꯅꯪ-ꯕꯥꯎꯟꯁ ꯁꯦꯐꯇꯤ ꯗꯤꯖꯥꯏꯟ:

ꯁꯦꯟꯗꯂꯋꯨꯗ-ꯅꯥ ꯊꯜꯂꯕꯥ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯁꯤꯅꯥ ꯏꯝꯄꯦꯛꯇ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯁꯣꯀꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯂꯦꯝ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯇꯃꯗꯥ ꯔꯤꯕꯣꯎꯟꯗ ꯇꯧꯍꯟꯗꯨꯅꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫

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2.ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯋꯦꯌꯔ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯁꯦꯜ:

ꯑꯦꯟꯇꯤ-ꯁ꯭ꯂꯤꯞ ꯇꯦꯛꯁꯆꯔꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯀꯅꯕꯥ ꯄꯤ.ꯚꯤ.ꯁꯤ./ꯔꯕ꯭ꯕꯔ ꯃꯦꯇꯔꯤꯑꯦꯂꯅꯥ ꯁ꯭ꯇꯦꯕꯜ ꯒ꯭ꯔꯤꯞ, ꯁ꯭ꯕꯦꯠ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯇꯤ-ꯁ꯭ꯂꯤꯞ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

3kg

3.ꯂꯦꯚꯦꯜ ꯄꯨꯝꯅꯃꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯃꯜꯇꯤ-ꯋꯦꯠ ꯑꯣꯄꯁꯅꯁꯤꯡ:

3kg ꯕꯤꯒꯤꯅꯔ-ꯐ꯭ꯔꯦꯟꯗꯂꯤꯗꯒꯤ 15kg ꯑꯦꯗꯚꯥꯟꯁ ꯇ꯭ꯔꯦꯅꯤꯡ ꯐꯥꯎꯕꯥ, ꯅꯣꯚꯤꯁꯇꯒꯤ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯐꯥꯎꯕꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡ ꯀꯣꯀꯍꯅꯕꯥ, ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯤꯚ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ꯫

5kg2

꯴.ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ & ꯐꯖꯅꯥ ꯁꯦꯃꯖꯤꯟ ꯁꯥꯖꯤꯅꯕꯥ:

ꯋꯥꯟ-ꯄꯤꯁ ꯃꯣꯜꯗꯤꯡ ꯄ꯭ꯔꯣꯁꯦꯁ, ꯏꯁꯤꯡ ꯌꯥꯑꯣꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯡꯗꯣꯀꯄꯗꯥ ꯂꯥꯌꯕꯥ, ꯏꯝꯄꯦꯛꯇ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯐꯖꯅꯥ ꯗꯤꯐꯣꯔꯝ ꯇꯧꯗꯕꯥ, ꯃꯇꯝ ꯁꯥꯡꯅꯥ-ꯃꯇꯝ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯁꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯊꯝꯕꯥ꯫

 

 
 
ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯁꯤꯡ꯫
01.

1.ꯋꯥꯔꯝ-ꯑꯞ: ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯁꯣꯜꯗꯔ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯔꯣꯇꯦꯁꯟ ꯄꯥꯡꯊꯣꯛꯅꯕꯥ ꯕꯣꯜ ꯑꯗꯨ ꯊꯝꯃꯨ꯫

02.

2.ꯀꯣꯔ ꯇ꯭ꯔꯦꯅꯤꯡ: ꯔꯁꯤꯌꯥꯒꯤ ꯇ꯭ꯕꯤꯁ꯭ꯇꯁꯤꯡ, ꯋꯦꯏꯇꯦꯗ ꯁꯤꯠ-ꯑꯄꯁ, ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯋꯦꯏꯇꯦꯗ ꯄ꯭ꯂꯥꯉ꯭ꯀꯁꯤꯡ꯫

03.

3.ꯄꯥꯋꯔ ꯇ꯭ꯔꯦꯅꯤꯡ: ꯕꯣꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯒ꯭ꯔꯥꯎꯟꯗꯗꯥ ꯊꯥꯎ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯂꯧꯈꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡꯐꯥꯕꯥ-ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

04.

4.ꯐꯨꯜ-ꯍꯀꯆꯥꯡ ꯁꯦꯝꯕꯒꯤ ꯃꯑꯣꯡ: ꯃꯁꯜ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯉ꯭ꯀꯁꯟ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯄ꯭ꯔꯦꯁ, ꯕꯔꯄꯤꯁ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯛꯕꯥꯠ, ꯂꯪꯁ꯫

 

ꯑꯦꯟꯇꯔꯞꯔꯥꯏꯖ ꯑꯦꯗꯚꯥꯟꯇꯦꯖꯁꯤꯡ꯫
 

 

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꯱.ꯄꯥꯋꯔꯐꯨꯜ ꯁꯣꯔꯁ ꯐꯦꯛꯇꯔꯤ: ꯱.

ꯁꯥꯟꯗꯣꯡꯒꯤ ꯅꯤꯡꯖꯤꯟꯗꯥ ꯂꯩꯕꯥ ꯃꯤꯇꯔ ꯱꯰,꯰꯰꯰-ꯁ꯭ꯛꯕ꯭ꯌꯥꯔ-ꯃꯤꯇꯔꯒꯤ ꯄ꯭ꯔꯗꯛꯁꯟ ꯕꯦꯖ ꯂꯩꯕꯥ꯫ ꯑꯀꯅꯕꯥ ꯐꯨꯜ-ꯄ꯭ꯔꯣꯁꯦꯁ ꯀ꯭ꯕꯥꯂꯤꯇꯤ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯏꯟꯇꯤꯒ꯭ꯔꯦꯇꯦꯗ ꯑꯥꯔ.ꯑꯦꯟꯗ.ꯗꯤ., ꯄꯨꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯌꯣꯅꯕꯥ, ꯒꯔꯦꯟꯇꯤ ꯌꯥꯑꯣꯕꯥ ꯀ꯭ꯕꯥꯂꯤꯇꯤꯒꯤꯗꯃꯛ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯁꯤ.ꯏ., ꯑꯦꯁ.ꯖꯤ.ꯑꯦꯁ., ꯑꯥꯏ.ꯑꯦꯁ.ꯑꯣ.꯹꯰꯰꯱ ꯁꯔꯇꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ꯫

 

꯲.ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯥꯔ.ꯑꯦꯟꯗ.ꯗꯤ.ꯒꯤ ꯄꯥꯉ꯭ꯒꯜ: ꯱.

ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯂꯩꯕꯥ ꯀꯥꯡꯕꯨꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯗꯤꯕꯦꯂꯄꯃꯦꯟꯇꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫ ꯑꯋꯥꯡꯕꯥ ꯃꯃꯂꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ ꯂꯦꯞꯇꯅꯥ ꯑꯄꯗꯦꯠ ꯇꯧꯅꯕꯥ ꯑꯦꯔꯒꯣꯅꯣꯃꯤꯛꯁ ꯑꯃꯁꯨꯡ ꯃꯥꯔꯀꯦꯠ ꯗꯤꯃꯥꯟꯗꯁꯤꯡ ꯄꯨꯅꯁꯤꯅꯕꯥ꯫

1
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꯳.ꯏꯐꯤꯁꯤꯌꯦꯟꯇ ꯁꯞꯂꯥꯏ ꯆꯦꯟ: ꯱.

ꯁ꯭ꯇꯣꯛ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯐꯪꯒꯅꯤ, ꯅꯨꯃꯤꯠ ꯷ꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁꯦꯝꯄꯜ ꯄꯤꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯲꯰ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯕꯜꯀ ꯁꯤꯄꯃꯦꯟꯇ ꯌꯥꯒꯅꯤ꯫ ꯕꯜꯀ ꯑꯣꯔꯗꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯄꯔꯁꯣꯅꯦꯂꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯗꯤꯃꯥꯟꯗꯁꯤꯡ ꯁ꯭ꯇꯦꯕꯜ ꯑꯣꯏꯅꯥ ꯂꯣꯏꯁꯤꯟꯅꯕꯥ ꯑꯣ.ꯏ.ꯑꯦꯝ.&ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.

 

꯴.ꯒ꯭ꯂꯣꯕꯦꯜ ꯁꯔꯕꯤꯁ ꯁꯤꯁ꯭ꯇꯦꯝ: ꯱.

ꯂꯩꯕꯥꯛ ꯳꯰ ꯍꯦꯅꯕꯗꯥ ꯌꯣꯜꯂꯤꯕꯥ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ꯫ ꯃꯜꯇꯤꯂꯤꯉ꯭ꯒꯨꯑꯦꯜ ꯇꯤꯃꯅꯥ ꯀ꯭ꯔꯣꯁ-ꯕꯣꯔꯗꯔ ꯁꯔꯚꯤꯁꯁꯤꯡ, ꯀꯁ꯭ꯇꯃꯁ ꯑꯣꯏꯕꯥ ꯁꯣꯂꯨꯁꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯑꯥꯐꯇꯔ-ꯁꯦꯂꯁ ꯁꯄꯣꯔꯠ ꯄꯤꯗꯨꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯃꯥꯂꯦꯃꯒꯤ ꯁꯦꯂꯁ ꯆꯦꯅꯦꯂꯁꯤꯡ ꯁꯦꯃꯒꯠꯂꯤ꯫

ae6be5f92b6e231b9865504862ccace4

 

ꯑꯦꯐ.ꯑꯦ.ꯀ꯭ꯌꯨ

ꯋꯥꯍꯪ : ꯀꯔꯤ ꯑꯔꯨꯝꯕꯥ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ ꯂꯩꯔꯤꯕꯒꯦ?

ꯎ: ꯑꯩꯈꯣꯌꯅꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯳ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ/꯴ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ/꯵ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ/꯶ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ/꯸ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ/꯱꯰ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ/꯱꯲ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ/꯱꯵ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ ꯄꯤꯔꯤ꯫

ꯋꯥꯍꯪ : ꯑꯗꯣꯝꯅꯥ ꯀꯁ꯭ꯇꯃꯔ ꯑꯣ.ꯏ.ꯑꯦꯝ./ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.

ꯎ: ꯍꯣꯌ, ꯑꯩꯈꯣꯌꯅꯥ ꯑꯣ.ꯏ.ꯑꯦꯝ. ꯑꯃꯁꯨꯡ ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.

ꯋꯥꯍꯪ : ꯁꯤꯖꯤꯟꯅꯔꯤꯉꯩꯗꯥ ꯕꯣꯜ ꯑꯗꯨ ꯁꯦꯟꯗꯂꯋꯨꯗ ꯂꯤꯛ ꯇꯧꯒꯗ꯭ꯔꯥ?

ꯎ: ꯋꯥꯟ-ꯄꯤꯁ ꯃꯣꯜꯗꯤꯡ ꯄ꯭ꯔꯣꯁꯦꯁ ꯑꯃꯁꯨꯡ ꯊꯤꯀꯟ ꯁꯤꯂꯤꯡ ꯗꯤꯖꯥꯏꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯕꯣꯜ ꯑꯁꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯈꯥꯗꯥ ꯁꯦꯟꯗꯣꯡ ꯂꯤꯛ ꯇꯧꯔꯣꯏ, ꯏꯝꯄꯦꯛꯇ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯁꯥꯡꯅꯥ ꯁꯔꯚꯤꯁ ꯂꯥꯏꯐꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ꯫

 

 

ꯍꯠ ꯇꯦꯒꯁ: ꯁ꯭ꯂꯦꯝ ꯕꯣꯜ (ꯐꯤꯠꯅꯦꯁ ꯁꯦꯟꯗ ꯕꯣꯜ), ꯆꯥꯏꯅꯥ ꯁ꯭ꯂꯦꯝ ꯕꯣꯜ (ꯐꯤꯠꯅꯦꯁ ꯁꯦꯟꯗ ꯕꯣꯜ) ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔꯁꯤꯡ, ꯁꯞꯂꯥꯏꯌꯔꯁꯤꯡ, ꯐꯦꯛꯇꯔꯤ꯫

ꯏꯅꯛꯕꯥꯔꯤ ꯊꯥꯕꯤꯌꯨ