ꯐꯃꯐꯝ ꯊꯣꯀꯄꯥ ꯗꯤꯞ
ꯋꯥꯔꯣꯜ
ꯇꯦꯛꯅꯤꯀꯦꯂꯒꯤ ꯑꯣꯏꯕꯥ ꯄꯦꯔꯥꯃꯤꯇꯔꯁꯤꯡ .
ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯇꯥꯀꯄꯥ
ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯑꯣꯡ

ꯁꯦꯝ ꯁꯥꯕ:
ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯒꯤ ꯁꯤꯠ ꯑꯗꯨꯗꯥ ꯐꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯕꯦꯀꯔꯦꯁ꯭ꯠ ꯑꯗꯨꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯝꯃꯨ, ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯁ ꯇ꯭ꯔꯥꯖꯦꯛꯇꯔꯤ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯊꯝꯃꯨ꯫

ꯄꯨꯁ-ꯗꯥꯎꯟ ꯇꯧꯕꯥ:
ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯄꯦꯛꯇꯣꯔꯥꯂꯤꯁ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯗꯨ ꯀꯟꯁꯦꯟꯠꯔꯦꯠ ꯇꯧ, ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ꯫

ꯔꯤꯁꯦꯠ ꯇꯧꯕꯥ:
ꯐꯣꯔꯁ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧ, ꯑꯍꯥꯅꯕꯥ ꯇ꯭ꯔꯦꯖꯦꯛꯇꯔꯤ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯑꯍꯥꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯔꯤꯠꯔꯦꯛ ꯇꯧ, ꯖꯣꯅꯁꯤꯡ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯐꯣꯔꯁ ꯀꯟꯠꯔꯣꯜ ꯑꯗꯨ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫

ꯀꯣꯏꯗꯥꯅꯕ:
"push-down - ꯔꯤꯁꯦꯠ" ꯃꯨꯚꯃꯦꯟꯇ, ꯁꯦꯠ ꯑꯃꯗꯥ 12-15, ꯁꯦꯇꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯁꯦꯀꯦꯟꯗ 30-60 ꯔꯦꯁ꯭ꯠ ꯇꯧꯕꯥ꯫ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯅꯒꯤꯗꯃꯛ ꯂꯣꯗ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
| ꯃꯤꯡ: | ꯐꯃꯐꯝ ꯊꯣꯀꯄꯥ ꯗꯤꯞ |
| ꯄꯨꯊꯣꯀꯄꯒꯤ ꯃꯐꯝ / ꯕ꯭ꯔꯥꯟꯗ: | ꯗꯦꯖꯧ / ꯖꯤꯅꯖꯦꯟ |
| ꯗꯥꯏꯃꯦꯟꯁꯅꯁꯤꯡ: ꯱. | ꯱꯵꯸꯰×꯱꯳꯹꯰×꯹꯶꯵ꯃꯤ.ꯃꯤ. |
| ꯃꯦꯛꯁꯤꯃꯝ ꯂꯣꯗ: | ꯲꯰꯰ ꯀꯦ.ꯖꯤ. |
| ꯃꯔꯨꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡ: ꯱. | ꯶꯰×꯱꯲꯰×꯳ꯃꯤꯃꯤ ꯔꯦꯛꯇꯟꯖꯦꯜ ꯁ꯭ꯇꯤꯜ ꯇꯤꯎꯕ |
ꯐꯦꯛꯇꯔꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯇꯥꯀꯄꯥ
ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯣꯏꯕꯥ ꯇꯤꯝ ꯑꯁꯤꯅꯥ ꯑꯦꯝ.ꯑꯦꯁ.ꯑꯦꯝ.ꯏ.

ꯁꯣꯂꯤꯗ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯂꯤꯖꯝ:
ꯑꯥꯔ.ꯑꯦꯟꯗ.ꯗꯤ.ꯒꯤ ꯄꯔꯁꯣꯅꯦꯂꯁꯤꯡ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯃꯦꯁꯤꯅꯔꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯣꯔꯇꯁ ꯁꯥꯏꯟꯁꯒꯨꯝꯕꯥ ꯂꯃꯁꯤꯡꯗꯒꯤ ꯂꯥꯀꯏ, ꯃꯁꯤꯗꯥ ꯑꯦꯔꯒꯣꯅꯣꯃꯤꯛꯁ ꯑꯃꯁꯨꯡ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯗꯤꯖꯥꯏꯅꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯉꯕꯥ; ꯄ꯭ꯔꯗꯛꯁꯟ ꯋꯥꯔꯀꯔꯁꯤꯡꯅꯥ ꯑꯀꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯂꯧꯈ꯭ꯔꯦ ꯑꯃꯁꯨꯡ ꯄꯣꯠꯊꯣꯛꯀꯤ ꯃꯒꯨꯟ ꯁꯣꯏꯗꯅꯥ ꯐꯪꯍꯟꯅꯕꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡ ꯑꯣꯄꯔꯦꯠ ꯇꯧꯕꯗꯥ ꯍꯩꯊꯣꯏ-ꯁꯤꯡꯊꯣꯏꯔꯦ꯫

ꯏꯅꯣꯕꯦꯁꯟ-ꯗ꯭ꯔꯥꯏꯚꯟ ꯇꯧꯕꯥ:
ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯀ꯭ꯔꯤꯌꯦꯇꯤꯕ ꯁꯦꯃꯤꯅꯥꯔꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯏ, ꯑꯃꯁꯨꯡ ꯏꯃꯞꯂꯣꯌꯤꯁꯤꯡꯅꯥ ꯑꯅꯧꯕꯥ ꯃꯆꯥꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯅꯧꯕꯥ ꯊꯧꯑꯣꯡꯁꯤꯡ ꯑꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯊꯤꯖꯤꯜꯂꯤ, ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡ ꯑꯗꯨ ꯐꯪꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯩꯊꯦꯂꯒꯤ ꯀꯝꯄꯤꯇꯤꯇꯤꯕꯅꯦꯁ ꯉꯥꯛꯇꯨꯅꯥ ꯊꯝꯅꯕꯥ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯗꯥ ꯀꯠꯇꯟ-ꯑꯦꯖ ꯐꯤꯠꯅꯦꯁ ꯀꯟꯁꯦꯞꯇꯁꯤꯡ ꯏꯟꯇꯤꯒ꯭ꯔꯦꯠ ꯇꯧꯏ꯫

ꯀꯣꯂꯥꯕꯣꯔꯦꯇꯤꯕ ꯑꯃꯁꯨꯡ ꯏꯐꯤꯁꯤꯌꯦꯟꯇ:
ꯑꯥꯔ.ꯑꯦꯟꯗ.ꯗꯤ., ꯄ꯭ꯔꯗꯛꯁꯟ, ꯁꯦꯂꯁ, ꯑꯃꯁꯨꯡ ꯑꯥꯐꯇꯔ-ꯁꯦꯂꯁ ꯁꯦꯛꯇꯔꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ, ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯏꯅꯐꯣꯔꯃꯦꯁꯟ ꯐ꯭ꯂꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯤꯃꯂꯦꯁ ꯀꯣꯑꯣꯄꯔꯦꯁꯟ꯫ ꯑꯥꯔ.ꯑꯦꯟꯗ.ꯗꯤ.ꯅꯥ ꯗꯤꯃꯥꯟꯗꯁꯤꯡꯒꯤ ꯄꯥꯎꯈꯨꯝ ꯄꯤꯔꯤ, ꯄ꯭ꯔꯗꯛꯁꯟꯅꯥ ꯏꯃꯞꯂꯤꯃꯦꯟꯇ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ, ꯁꯦꯂꯁꯅꯥ ꯚꯦꯜꯌꯨ ꯄꯤꯔꯤ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ-ꯁꯦꯂꯁꯤꯡꯅꯥ ꯁꯃꯁ꯭ꯌꯥꯁꯤꯡ ꯀꯣꯀꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯐꯖꯅꯥ ꯑꯣꯄꯔꯦꯁꯟ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯍꯦꯅꯒꯠꯂꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯔꯞꯔꯥꯏꯖ ꯑꯣꯏꯕꯥ:
ꯑꯐꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯥ ꯂꯩ, ꯑꯃꯁꯨꯡ ꯏꯃꯞꯂꯣꯌꯤꯁꯤꯡꯅꯥ ꯏꯟꯇꯔꯅꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯇꯔꯅꯦꯜ ꯂꯔꯅꯤꯡꯗꯥ ꯑꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯤ꯫ ꯑꯔꯤꯕꯥ ꯁ꯭ꯇꯥꯐꯁꯤꯡꯅꯥ ꯑꯅꯧꯕꯥ ꯑꯁꯤꯕꯨ ꯂꯃꯖꯤꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯄꯤꯔꯤ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯔꯒꯥ ꯀꯥꯡꯕꯨ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯞꯇꯅꯥ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕ꯭ꯔꯥꯟꯗ ꯗꯤꯕꯦꯂꯄꯃꯦꯟꯇꯗꯥ ꯁꯛꯇꯤ ꯄꯤꯔꯤ꯫

ꯑꯩꯈꯣꯌꯒꯥ ꯄꯥꯎ ꯐꯥꯑꯣꯅꯕꯤꯌꯨ:
ꯀꯟꯇꯦꯛꯇ ꯇꯧꯕꯥ ꯃꯤꯑꯣꯏ : ꯖꯨꯟ ꯊꯥꯗꯥ ꯌꯨ.ꯑꯦꯁ.
ꯇꯦꯜ: 0086 176 6241 7820 ꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯄꯤꯔꯤ꯫
ꯋꯦꯕꯁꯥꯏꯠ&ꯋꯥꯇꯁꯑꯦꯞ: 0086 176 6241 7820
ꯏꯃꯦꯜ : xzhfitness111@xzhfit.com
ꯍꯠ ꯇꯦꯒꯁ: ꯐꯃꯐꯝ ꯗꯤꯞ, ꯆꯥꯏꯅꯥꯅꯥ ꯐꯃꯐꯝ ꯗꯤꯞ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔꯁꯤꯡ, ꯁꯞꯂꯥꯏꯌꯔꯁꯤꯡ, ꯐꯦꯛꯇꯔꯤ
ꯃꯃꯥꯡꯒꯤ
ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯀꯔꯜ .ꯏꯅꯛꯕꯥꯔꯤ ꯊꯥꯕꯤꯌꯨ
ꯑꯗꯣꯝꯅꯥ ꯂꯥꯏꯛ ꯇꯧꯕꯁꯨ ꯌꯥꯏ .







