ꯐꯤꯠꯅꯦꯁ ꯋꯥꯜ ꯕꯜ꯫
ꯐꯤꯠꯅꯦꯁ ꯋꯥꯜ ꯕꯣꯜ ꯍꯥꯌꯕꯁꯤ ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯈꯟꯅꯅꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯕꯣꯜ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯑꯃꯅꯤ꯫ "ꯋꯥꯜ ꯔꯤꯕꯣꯎꯟꯗ" ꯑꯁꯤ ꯃꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯂꯣꯖꯤꯛ ꯑꯣꯏꯅꯥ ꯂꯧꯗꯨꯅꯥ, ꯃꯁꯤꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯂꯣꯗꯤꯡ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯇ꯭ꯔꯦꯅꯤꯡ ꯄ꯭ꯔꯣꯄꯔꯇꯤꯁꯤꯡ ꯄꯨꯅꯁꯤꯟꯗꯨꯅꯥ ꯃꯁꯤꯕꯨ ꯀ꯭ꯔꯣꯁꯐꯤꯠ, ꯑꯩꯆ.ꯑꯥꯏ.ꯑꯥꯏ.ꯇꯤ., ꯑꯃꯁꯨꯡ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁꯇꯥ ꯃꯃꯤꯡ ꯂꯩꯔꯕꯥ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯗꯥꯏꯃꯦꯟꯁꯅꯁꯤꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯋꯥꯠꯄꯥ ꯑꯗꯨ ꯃꯦꯅꯈꯠꯄꯥ:
ꯇ꯭ꯔꯦꯗꯤꯁ꯭ꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯠ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯀꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯊꯤꯡꯕꯥ ꯑꯁꯤ ꯊꯨꯒꯥꯏꯗꯨꯅꯥ, ꯃꯁꯤꯅꯥ "ꯑꯔꯨꯝꯕꯥ-ꯕꯦꯔꯤꯡ + ꯗꯥꯏꯅꯥꯃꯤꯛ ꯔꯤꯕꯣꯎꯟꯗ"ꯒꯤ ꯑꯈꯟꯅꯕꯥ ꯃꯣꯗꯀꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ "ꯁ꯭ꯇꯦꯟꯁ ꯑꯥꯎꯠꯄꯨꯠ - ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯐꯣꯔꯁ ꯇ꯭ꯔꯥꯟꯁꯃꯤꯁꯟ - ꯍꯀꯆꯥꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ - ꯀꯥꯔꯗꯤꯑꯣꯔꯦꯁ꯭ꯄꯤꯔꯦꯇꯔꯤ ꯏꯝꯞꯔꯨꯚꯃꯦꯟꯇ"ꯒꯤ ꯀ꯭ꯂꯣꯖꯗ-ꯂꯨꯞ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁꯤꯅꯥꯔꯤꯑꯣ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯂꯤ꯫ ꯃꯁꯤ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁꯤꯁ꯭ꯇꯦꯃꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯃꯠꯇꯥ ꯉꯥꯏꯔꯕꯥ ꯈꯨꯠꯂꯥꯌꯅꯤ ꯃꯗꯨꯅꯥ ꯗꯥꯏꯃꯦꯟꯁꯟ ꯃꯔꯤ ꯑꯁꯤ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯀꯣꯅꯁꯤꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡꯗꯥ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯀꯅꯐꯤꯒꯔꯦꯁꯟ ꯁꯤꯝꯕꯣꯜ:
ꯀ꯭ꯔꯣꯁꯐꯤꯠ ꯕꯣꯛꯁꯁꯤꯡ, ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁꯦꯟꯇꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯒꯨꯝꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡꯗꯥ, ꯋꯥꯜ ꯕꯣꯂꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯛꯕꯥꯠ ꯔꯦꯛ ꯑꯃꯁꯨꯡ ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ "ꯃꯊꯛꯀꯤ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯑꯍꯨꯝ" ꯍꯥꯌꯅꯥ ꯔꯦꯉ꯭ꯛ ꯇꯧꯏ꯫ ꯁ꯭ꯇꯦꯟꯗꯔꯗꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯋꯥꯜ ꯕꯣꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯠꯊꯣꯛꯂꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯔꯤꯌꯥꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯃꯒꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ "ꯑꯔꯗꯤꯅꯥꯔꯤ ꯖꯤꯃꯁꯤꯡ" ꯑꯃꯁꯨꯡ "ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯚꯦꯟꯌꯨꯁꯤꯡ"ꯗꯒꯤ ꯈꯦꯠꯅꯍꯜꯂꯤꯕꯥ ꯀꯣꯔ ꯃꯥꯔꯀꯔ ꯑꯃꯥ ꯑꯣꯏꯔꯦ, ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯐꯤꯜꯗꯁꯤꯡꯗꯥ ꯃꯁꯤꯒꯤ ꯁ꯭ꯇꯦꯇꯁ ꯑꯁꯤ ꯁ꯭ꯠꯔꯦꯡꯊ ꯖꯣꯅꯁꯤꯡꯗꯥ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯩ꯫
ꯇ꯭ꯔꯦꯅꯤꯡ ꯂꯣꯖꯤꯀꯀꯤ ꯁꯤꯅꯥꯔꯤꯑꯣ ꯍꯕ:
"ꯋꯥꯜ ꯔꯤꯕꯣꯎꯟꯗ"ꯗꯥ ꯀꯦꯟꯗ꯭ꯔ ꯇꯧꯗꯨꯅꯥ, ꯃꯁꯤꯅꯥ ꯇꯁꯦꯡꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯐꯣꯔꯁ ꯑꯦꯞꯂꯤꯀꯦꯁꯅꯒꯤ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡ ꯍꯥꯌꯕꯗꯤ ꯊꯥꯗꯣꯀꯄꯥ, ꯊꯦꯡꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯆꯦꯅꯕꯥ ꯁꯤꯃꯨꯂꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ "ꯖꯤꯝ ꯇ꯭ꯔꯦꯅꯤꯡ" ꯑꯃꯁꯨꯡ "ꯄ꯭ꯔꯦꯛꯇꯤꯀꯦꯜ ꯁ꯭ꯄꯣꯔꯇꯁ ꯄꯔꯐꯣꯃꯦꯟꯁ"ꯒꯥ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯤꯉ꯭ꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯐꯤꯛꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯥꯏꯁꯣꯂꯦꯇꯦꯗ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ, ꯋꯥꯜ ꯕꯣꯂꯁꯤꯡꯒꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯂꯣꯖꯤꯛ ꯑꯁꯤ ꯃꯤꯑꯣꯏꯕꯒꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯅꯒꯤ ꯏꯟꯁꯇꯤꯠꯌꯨꯠꯁꯤꯡꯒꯥ ꯍꯦꯟꯅꯥ ꯅꯛꯅꯩ, ꯃꯁꯤꯅꯥ ꯃꯁꯤꯕꯨ "ꯄ꯭ꯔꯦꯛꯇꯤꯀꯦꯜ ꯐꯤꯠꯅꯦꯁ" ꯐꯒꯠꯍꯟꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯦꯔꯤꯌꯔ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
ꯄ꯭ꯔꯗꯛꯇꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯁꯛ ꯈꯪꯗꯣꯀꯄꯥ꯫
ꯕꯦꯁꯤꯛ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ꯫
꯱.ꯃꯦꯇꯔꯤꯑꯦꯜ ꯑꯃꯁꯨꯡ ꯗꯤꯖꯥꯏꯟ꯫
ꯃꯄꯥꯅꯒꯤ ꯂꯦꯌꯔ: ꯱.ꯃꯊꯛꯇꯥ ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯇꯦꯛꯁꯆꯔ ꯂꯩꯕꯥ ꯋꯦꯌꯔ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯅꯥꯏꯂꯣꯟ ꯀ꯭ꯂꯣꯊ ꯅꯠꯠꯔꯒꯥ ꯄꯤ.ꯚꯤ.ꯁꯤ. ꯕ꯭ꯔꯥꯟꯗ ꯈꯔꯅꯥ ꯐꯖꯅꯥ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯒꯤꯗꯃꯛ ꯋꯥꯇꯔꯞꯔꯨꯐ ꯀꯣꯇꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
ꯏꯅꯔꯖꯤ ꯂꯦꯌꯔ: ꯱.ꯑꯋꯥꯡꯕꯥ-ꯗꯦꯟꯁꯤꯇꯤ ꯐꯣꯝ ꯔꯕ꯭ꯕꯔ ꯅꯠꯠꯔꯒꯥ ꯄꯣꯂꯤꯁ꯭ꯇꯔ ꯐꯥꯏꯕꯔꯅꯥ ꯊꯜꯂꯕꯥ, ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ ꯇꯦꯛꯁꯆꯔ ꯑꯃꯁꯨꯡ ꯏꯝꯄꯦꯛꯇꯀꯤ ꯃꯇꯃꯗꯥ ꯋꯥꯂꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯁ꯭ꯇꯦꯕꯜ ꯔꯤꯕꯣꯎꯟꯗ ꯌꯥꯎꯏ꯫
ꯃꯑꯣꯡ ꯃꯇꯧ:ꯀ꯭ꯔꯦꯛ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯆꯥꯛ ꯂꯤꯛ ꯑꯣꯏꯕꯥ ꯊꯤꯡꯅꯕꯥ ꯗꯕꯜ-ꯂꯦꯌꯔ ꯁ꯭ꯇꯤꯆꯤꯡ ꯔꯤꯏꯅꯐꯣꯔꯁꯃꯦꯟꯇꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯝꯕꯥ; ꯃꯣꯗꯦꯜ ꯈꯔꯗꯥ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯟ--ꯁ꯭ꯂꯤꯞ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯀꯟꯀꯦꯚ-ꯀꯅꯚꯦꯛꯁ ꯇꯦꯛꯁꯆꯔꯁꯤꯡ ꯂꯩ꯫
2. ꯀꯣꯔ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯟ ꯄꯦꯔꯥꯃꯤꯇꯔꯁꯤꯡ꯫
ꯑꯔꯨꯝꯕ:ꯀꯃꯟ ꯔꯦꯟꯖ ꯴-꯲꯰ ꯂꯕ ; ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ/ꯅꯨꯄꯤ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯅꯕꯥ ꯂꯕ ꯴-꯶, ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯦꯗꯞꯇꯦꯠ ꯇꯧꯕꯥ ꯂꯕ ꯱꯲-꯲꯰꯫
ꯆꯥꯎꯕꯒꯤ ꯆꯥꯡ:ꯗꯥꯏꯑꯦꯃꯤꯇꯔ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ 25-30cm; ꯕ꯭ꯔꯥꯟꯗ ꯈꯔꯅꯥ ꯀꯁ꯭ꯇꯃꯁ ꯑꯣꯏꯕꯥ ꯁꯥꯏꯖꯁꯤꯡ ꯄꯤꯔꯤ꯫
ꯃꯆꯨ:ꯐꯖꯅꯥ ꯖꯤꯝ ꯖꯣꯟ ꯃꯦꯅꯦꯖꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯚꯤꯖꯨꯑꯦꯜ ꯑꯥꯏꯗꯦꯟꯇꯤꯐꯤꯀꯦꯁꯅꯒꯤꯗꯃꯛ ꯑꯌꯥꯝꯕꯅꯥ ꯍꯥꯏ-ꯁꯦꯆꯨꯔꯦꯁꯟ ꯀꯂꯔ ꯁ꯭ꯀꯤꯃꯁꯤꯡ꯫
ꯀꯣꯔ ꯇ꯭ꯔꯦꯅꯤꯡ ꯚꯦꯜꯌꯨ꯫
ꯁ꯭ꯠꯔꯦꯡꯊ & ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯐꯣꯔꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ꯫
ꯀꯝꯄꯥꯎꯟꯗ ꯃꯁꯜ ꯇ꯭ꯔꯦꯅꯤꯡ: ꯱.ꯋꯥꯜ ꯕꯣꯜ ꯁ꯭ꯂꯦꯝ ꯑꯃꯁꯨꯡ ꯁ꯭ꯛꯕꯥꯠ ꯊ꯭ꯔꯣ/ꯀꯦꯆꯒꯨꯝꯕꯥ ꯈꯣꯡꯖꯦꯂꯁꯤꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ, ꯃꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ, ꯀꯣꯔ, ꯁꯣꯜꯗꯔ, ꯕꯦꯛ, ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯟꯗꯨꯅꯥ "ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ-ꯍꯀꯆꯥꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯠ ꯇꯧꯔꯕꯥ ꯐꯣꯔꯁ ꯖꯦꯅꯦꯔꯦꯁꯟ" ꯐꯪꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯑꯁꯤ ꯑꯥꯏꯁꯣꯂꯦꯇꯦꯗ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯜꯂꯤ꯫
ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯐꯣꯔꯁ ꯐꯒꯠꯍꯅꯕꯥ: ꯱.ꯔꯦꯄꯤꯗ ꯊ꯭ꯔꯣ/ꯀꯦꯆ ꯑꯃꯁꯨꯡ ꯋꯥꯜ ꯁ꯭ꯂꯦꯃꯒꯨꯝꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯅꯥ ꯃꯁꯜ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯐꯣꯔꯁ ꯑꯃꯁꯨꯡ ꯅꯔꯚ ꯔꯤꯑꯦꯛꯁꯟ ꯁ꯭ꯄꯤꯗ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯁ꯭ꯄꯣꯔꯇꯁ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯆꯨꯝꯃꯤ꯫
ꯐꯤꯠꯅꯦꯁ & ꯀꯥꯔꯗꯤꯑꯣꯔꯦꯁ꯭ꯄꯤꯔꯦꯇꯔꯤ ꯐꯉ꯭ꯀꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ꯫
ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯏꯟꯇꯔꯚꯂꯁꯤꯡꯗꯥ ꯑꯦꯗꯞꯇꯦꯕꯤꯂꯤꯇꯤ:ꯋꯥꯜ ꯕꯣꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤ HIIT, ꯇꯥꯕꯥꯇꯥ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯃꯣꯗꯁꯤꯡꯗꯥ ꯐꯖꯅꯥ ꯏꯟꯇꯤꯒ꯭ꯔꯦꯠ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ; ꯃꯤꯅꯠ 15ꯒꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤ ꯃꯤꯅꯠ 30ꯒꯤ ꯈꯣꯡꯖꯦꯂꯒꯤ ꯀꯦꯂꯣꯔꯤ ꯁꯤꯖꯤꯟꯅꯕꯒꯥ ꯃꯥꯟꯅꯩ꯫
ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯀꯂꯆꯔ: ꯱.ꯂꯦꯞꯇꯅꯥ ꯊ꯭ꯔꯣꯌꯤꯡ/ꯀꯦꯆꯤꯡ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯗꯥ ꯃꯁꯜ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯔꯦꯁ꯭ꯄꯤꯔꯦꯇꯔꯤ ꯑꯦꯟꯗꯔꯁꯟ ꯑꯅꯤꯃꯛ ꯃꯊꯧ ꯇꯥꯏ; ꯂꯣꯡ-ꯇꯔꯝ ꯇ꯭ꯔꯦꯅꯤꯡꯅꯥ ꯀꯝꯞꯔꯦꯍꯦꯟꯁꯤꯚ ꯐꯤꯠꯅꯦꯁ ꯔꯤꯖꯔꯚꯔꯁꯤꯡꯗꯥ ꯃꯁꯛ ꯊꯣꯛꯅꯥ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯇ꯭ꯔꯦꯅꯤꯡ꯫
ꯀꯣꯔ ꯀꯟꯠꯔꯣꯜ: ꯱.ꯊꯥꯗꯣꯀꯄꯥ/ ꯆꯦꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯏꯅꯔꯖꯤ ꯊꯤꯡꯅꯕꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯂꯦꯞꯇꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯁꯤꯅꯥ ꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
ꯍꯦꯟꯗ-ꯑꯥꯏ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ: 1.1.ꯋꯥꯜ ꯔꯤꯕꯣꯎꯟꯗꯁꯤꯡꯒꯤ ꯊꯥꯖꯗꯕꯥ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯗ-ꯑꯥꯏ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯔꯤꯑꯦꯛꯁꯟ ꯑꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯄꯣꯔꯇꯁ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
ꯑꯦꯞꯂꯤꯀꯦꯁꯅꯒꯤ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡ & ꯃꯁꯛ ꯊꯣꯀꯄꯥ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯈꯣꯡꯖꯪꯁꯤꯡ꯫
ꯀꯣꯔ ꯑꯦꯞꯂꯤꯀꯦꯁꯅꯒꯤ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡ꯫
ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯖꯤꯃꯁꯤꯡ: ꯱.ꯀ꯭ꯔꯣꯁꯐꯤꯠ ꯕꯣꯛꯁꯁꯤꯡ, ꯑꯄꯨꯅꯕꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯖꯣꯅꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯗꯥ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡ꯫
ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯐꯤꯠꯅꯦꯁ: ꯱.ꯒ꯭ꯔꯨꯞ ꯐꯤꯠꯅꯦꯁ ꯀ꯭ꯂꯥꯁꯁꯤꯡ, HIIT ꯇ꯭ꯔꯦꯅꯤꯡ ꯀꯦꯝꯄꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯀꯣꯔꯁꯁꯤꯡꯒꯤ ꯀꯣꯔ ꯇꯤꯆꯤꯡ ꯇꯨꯜ꯫
ꯍꯣꯝ ꯐꯤꯠꯅꯦꯁ: ꯱.ꯀꯃꯞꯂꯦꯛꯁ ꯏꯅꯁ꯭ꯇꯣꯂꯦꯁꯟ ꯇꯧꯗꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ, ꯃꯁꯤꯗꯥ ꯐ꯭ꯂꯦꯠ ꯋꯥꯜ ꯈꯛꯇꯃꯛ ꯃꯊꯧ ꯇꯥꯏ꯫
ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ: ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯃꯤꯂꯤꯇꯔꯤ/ꯄꯨꯂꯤꯁꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯀꯝꯕꯦꯇꯦꯟꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯈꯟꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯇꯨꯜ꯫
ꯀ꯭ꯂꯥꯁꯤꯛ ꯇ꯭ꯔꯦꯅꯤꯡ ꯃꯨꯕꯃꯦꯟꯇꯁꯤꯡ꯫
ꯕꯦꯁꯤꯛ ꯃꯨꯕꯃꯦꯟꯇꯁꯤꯡ: ꯱.ꯋꯥꯜ ꯕꯣꯜ ꯁ꯭ꯂꯦꯝ, ꯁ꯭ꯛꯕꯥꯠ ꯋꯥꯜ ꯕꯣꯜ ꯊ꯭ꯔꯣ/ꯀꯦꯆ, ꯂꯨꯡ ꯊ꯭ꯔꯣ/ꯀꯦꯆ꯫
ꯑꯦꯗꯚꯥꯟꯁ ꯃꯨꯕꯃꯦꯟꯇꯁꯤꯡ: ꯱.ꯋꯥꯜ ꯕꯣꯜ ꯊ꯭ꯔꯣ/ꯀꯦꯆ, ꯔꯁꯤꯌꯥꯒꯤ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ + ꯋꯥꯜ ꯕꯣꯜ ꯄꯥꯁ, ꯕꯣꯛꯁ ꯖꯝꯄ + ꯋꯥꯜ ꯕꯣꯜ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯐꯥꯑꯣꯕꯥ ꯄꯨꯁ-ꯑꯞ ꯇꯧꯕꯥ꯫
ꯀꯥꯡꯂꯨꯄꯀꯤ ꯈꯣꯡꯖꯪꯁꯤꯡ: ꯱.ꯃꯤꯑꯣꯏ ꯑꯅꯤ-ꯃꯤꯒꯤ ꯋꯥꯜ ꯕꯣꯜ ꯄꯥꯁ, ꯃꯜꯇꯤ-ꯃꯤꯑꯣꯏꯕꯒꯤ ꯁꯔꯀꯨꯂꯥꯔ ꯊ꯭ꯔꯣ/ꯀꯦꯆ, ꯇ꯭ꯔꯦꯅꯤꯡ ꯏꯟꯇꯔꯦꯛꯇꯤꯕ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ꯫
ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁꯤꯁ꯭ꯇꯦꯃꯁꯤꯡꯗꯥ "ꯕ꯭ꯔꯤꯖ-ꯇꯥꯏꯞ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ"꯫
ꯀꯅꯦꯛꯇꯤꯡ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁ:ꯇ꯭ꯔꯦꯗꯤꯁ꯭ꯅꯦꯜ ꯑꯣꯏꯕꯥ ꯋꯦꯏꯇꯦꯗ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯠ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯀꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯔꯥꯞꯄꯥ ꯑꯁꯤ ꯃꯦꯅꯈꯠꯍꯟꯗꯨꯅꯥ, ꯃꯁꯤꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ-ꯕꯤꯜꯗꯤꯡ ꯄ꯭ꯔꯣꯄꯔꯇꯤ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯒꯤ ꯚꯦꯜꯌꯨ ꯑꯅꯤꯃꯛ ꯂꯩ꯫
ꯃꯍꯨꯠ ꯁꯤꯅꯕꯥ ꯌꯥꯗꯕꯥ: ꯱.ꯋꯥꯜ ꯔꯤꯕꯣꯎꯟꯗꯒꯤ ꯑꯈꯟꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯃꯣꯗ ꯑꯁꯤꯅꯥ ꯇꯁꯦꯡꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯐꯣꯔꯁ ꯑꯦꯞꯂꯤꯀꯦꯁꯅꯒꯤ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡ ꯁꯤꯃꯨꯂꯦꯠ ꯇꯧꯕꯥ ꯉꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯐꯤꯛꯁ ꯇꯧꯔꯕꯥ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡꯅꯥ ꯔꯤꯞꯂꯤꯀꯦꯠ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤꯗꯃꯛꯇꯥ "ꯑꯥꯏꯀꯣꯅꯤꯛ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ" ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
ꯌꯨꯖꯔ ꯒ꯭ꯔꯨꯞ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯗꯞꯇꯦꯕꯜ ꯑꯣꯏꯕꯥ "ꯌꯨꯅꯤꯚꯔꯁꯦꯜ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ"꯫
ꯑꯂꯠꯔꯥ-ꯂꯣ ꯊ꯭ꯔꯦꯁꯍꯣꯜꯗ:ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯅꯕꯒꯤ ꯔꯦꯟꯖ ꯑꯃꯁꯨꯡ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯃꯆꯥꯀꯁꯤꯡꯅꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ; ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯅꯦꯝꯕꯥ ꯍꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯒꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯁꯤꯡꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯑꯔꯨꯝꯕꯥ + ꯑꯋꯥꯡꯕꯥ ꯐ꯭ꯔꯤꯛꯕꯦꯟꯁꯤꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯐ꯭ꯂꯦꯛꯁꯤꯕꯜ ꯑꯣꯏꯕꯥ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡ: ꯱.ꯐꯤꯛꯁ ꯚꯦꯟꯌꯨꯁꯤꯡꯗꯥ ꯊꯥꯖꯕꯥ ꯊꯝꯕꯥ ꯂꯩꯇꯦ, ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯋꯥꯜ ꯈꯛꯇꯃꯛ ꯃꯊꯧ ꯇꯥꯏ; ꯖꯤꯝ, ꯌꯨꯝ, ꯃꯄꯥꯟꯗꯥ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡꯗꯥ ꯑꯦꯗꯞꯇꯦꯕꯜ ꯑꯣꯏꯕꯥ, ꯃꯁꯤ "ꯈꯨꯗꯣꯡꯆꯥꯕꯥ ꯐꯤꯠꯅꯦꯁ" ꯇ꯭ꯔꯦꯟꯗꯒꯤ ꯃꯁꯛ ꯊꯣꯀꯄꯥ ꯃꯤꯍꯨꯠ ꯑꯃꯅꯤ꯫
ꯀꯣꯔ ꯑꯦꯗꯚꯥꯟꯇꯦꯖꯁꯤꯡ꯫
ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯁꯦꯐꯇꯤ & ꯍꯦꯟꯅꯥ ꯀꯅꯈꯠꯄꯥ ꯑꯦꯗꯥꯞꯇꯦꯕꯤꯂꯤꯇꯤ꯫
ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯃꯆꯥꯛ: ꯏꯝꯄꯦꯛꯇ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡ, ꯋꯥꯜ ꯅꯠꯠꯔꯒꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ; ꯍꯥꯔꯗ ꯃꯦꯗꯤꯁꯤꯟ ꯕꯣꯜ, ꯕꯥꯔꯕꯦꯜ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯷꯰% ꯍꯦꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫
ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ: 1.8kgꯗꯒꯤ 9.1kg ꯐꯥꯎꯕꯒꯤ ꯒ꯭ꯔꯦꯗꯤꯌꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯁꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯖꯦꯟꯗꯔ, ꯆꯍꯤ, ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯊꯥꯛꯀꯤ ꯌꯨꯖꯔꯁꯤꯡꯗꯥ ꯆꯨꯁꯤꯟꯅꯩ, ꯑꯃꯁꯨꯡ ꯌꯨꯅꯤꯚꯔꯁꯦꯂꯤꯇꯤ ꯑꯁꯤ ꯁꯤꯉ꯭ꯒꯜ-ꯑꯔꯨꯝꯕꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯜꯂꯤ꯫
ꯇ꯭ꯔꯦꯅꯤꯡ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯥ꯫
ꯀꯝꯄꯥꯎꯟꯗ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯠꯔꯤꯕꯤꯎꯠ: ꯈꯣꯡꯖꯦꯜ ꯑꯃꯈꯛꯇꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯒꯤ 80% ꯍꯦꯟꯅꯥ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯑꯁꯤ ꯑꯥꯏꯁꯣꯂꯦꯇꯦꯗ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡꯗꯒꯤ ꯁꯔꯨꯛ 2-3 ꯍꯦꯜꯂꯤ꯫
ꯑꯆꯦꯠꯄꯥ ꯏꯟꯇꯔꯑꯦꯛꯇꯤꯚꯤꯇꯤ: ꯃꯤꯑꯣꯏ ꯑꯃꯈꯛꯇꯒꯤ-ꯃꯤꯑꯣꯏꯕꯥ, ꯃꯤꯑꯣꯏ ꯑꯅꯤ-ꯃꯤꯑꯣꯏꯕꯥ, ꯑꯃꯁꯨꯡ ꯀꯥꯡꯂꯨꯄꯀꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁꯄꯣꯔꯠ ꯇꯧꯏ; ꯇꯦꯗꯤꯌꯁ ꯐꯤꯛꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ, ꯃꯁꯤꯅꯥ ꯌꯨꯖꯔ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯊꯋꯥꯏ ꯌꯥꯑꯣꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯗ꯭ꯔꯣꯄꯑꯥꯎꯠ ꯔꯦꯠ ꯍꯟꯊꯍꯜꯂꯤ꯫
ꯑꯎꯇꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀꯣꯁ꯭ꯠ-ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ & ꯗ꯭ꯌꯨꯔꯦꯕꯤꯂꯤꯇꯤ꯫
ꯂꯣ ꯀꯣꯁ꯭ꯠ: ꯖꯤꯃꯁꯤꯡꯅꯥ ꯕꯜꯀ ꯄꯔꯆꯦꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯨꯃꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯀꯟꯖꯨꯝ ꯇꯧꯕꯗꯥ ꯆꯨꯅꯕꯥ꯫
ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ: ꯗꯕꯜ-ꯂꯦꯌꯔ ꯁ꯭ꯇꯤꯆꯤꯡ + ꯋꯦꯌꯔ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯃꯄꯥꯅꯒꯤ ꯂꯦꯌꯔ ꯗꯤꯖꯥꯏꯅꯅꯥ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯈꯥꯗꯥ ꯆꯍꯤ 3-5ꯒꯤ ꯁꯔꯚꯤꯁ ꯂꯥꯏꯐ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ, ꯃꯁꯤꯗꯥ ꯃꯦꯟꯇꯦꯅꯦꯟꯁꯀꯤ ꯃꯃꯜ ꯅꯦꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯑꯦꯛꯁꯦꯁꯔꯤ ꯃꯍꯨꯠ ꯁꯤꯅꯕꯒꯤ ꯃꯊꯧ ꯇꯥꯗꯦ꯫
ꯆꯥꯏꯅꯥꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯣꯏꯕꯥ ꯔꯦꯀꯦꯠꯕꯣꯜ ꯃꯦꯗꯤꯁꯤꯟ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯞꯂꯥꯏꯌꯔꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯒꯨꯟ ꯂꯩꯕꯥ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯝꯄꯤꯇꯤꯇꯤꯕ ꯄ꯭ꯔꯥꯏꯁꯅꯥ ꯃꯁꯛ ꯇꯥꯛꯂꯤ꯫ ꯆꯥꯅꯕꯤꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯐꯦꯛꯇꯔꯤꯗꯒꯤ ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯌꯣꯅꯕꯥ ꯌꯥꯕꯥ ꯁꯦꯟꯗꯣꯡ ꯂꯩꯕꯥ ꯔꯦꯀꯦꯠꯕꯣꯂꯒꯤ ꯍꯤꯗꯥꯛ ꯂꯥꯡꯊꯛ ꯄꯤꯕꯤꯅꯕꯥ ꯊꯥꯖꯕꯤꯌꯨ꯫ ꯀꯁ꯭ꯇꯃꯔ ꯁꯔꯚꯤꯁꯀꯤꯗꯃꯛ ꯑꯩꯈꯣꯌꯒꯥ ꯄꯥꯎ ꯐꯥꯑꯣꯅꯕꯤꯌꯨ꯫