ꯑꯅꯧꯕꯥ ꯐꯤꯒꯔ ꯸ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯦꯁ꯱꯱
ꯋꯥꯔꯣꯜ
ꯇꯦꯛꯅꯤꯀꯦꯂꯒꯤ ꯑꯣꯏꯕꯥ ꯄꯦꯔꯥꯃꯤꯇꯔꯁꯤꯡ .
ꯄ꯭ꯔꯗꯛꯇꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯁꯛ ꯈꯪꯗꯣꯀꯄꯥ꯫
| ꯃꯁꯛ ꯁꯥꯕ: | ꯑꯦꯁ꯱꯱ (ꯐꯤꯒꯔ ꯸) / ꯑꯦꯁ꯱꯲ (ꯗ꯭ꯔꯒꯟ ꯁ꯭ꯇꯥꯏꯜ) |
| ꯃꯆꯥꯛ: | ꯐꯨꯗ-ꯒ꯭ꯔꯦꯗ ꯏꯀꯣ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯇꯤ.ꯄꯤ.ꯏ |
| ꯃꯆꯨꯁꯤꯡ: ꯱. | ꯕ꯭ꯂꯦꯛ, ꯒ꯭ꯔꯦ, ꯂꯥꯏꯠ ꯄꯤꯉ꯭ꯛ, ꯂꯥꯏꯠ ꯄꯔꯄꯜ꯫ |
| ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯊꯥꯛ: ꯱. | ꯕꯤꯒꯤꯅꯔ ꯂꯦꯚꯦꯜ (ꯆꯥꯎꯔꯥꯛꯅꯥ. 10-15 ꯂꯕ) |
| ꯑꯦꯞꯂꯤꯀꯦꯁꯅꯒꯤ ꯁꯤꯅꯥꯔꯤꯑꯣꯁꯤꯡ: ꯱. | ꯌꯨꯝ, ꯑꯣꯐꯤꯁ, ꯖꯤꯝ꯫ |
ꯃꯥꯌ ꯄꯥꯛꯂꯕꯥ ꯀꯦꯁꯁꯤꯡ꯫
꯱.ꯋꯥꯟ-ꯄꯤꯁ ꯃꯣꯜꯗꯤꯡ:
ꯁꯤꯃꯂꯦꯁ ꯏꯟꯇꯤꯒ꯭ꯔꯦꯇꯦꯗ ꯁ꯭ꯠꯔꯀꯆꯔꯅꯥ ꯐꯣꯔꯁ ꯗꯤꯁ꯭ꯠꯔꯤꯕ꯭ꯌꯨꯁꯟ ꯐꯥꯑꯣꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯖꯣꯅꯁꯤꯡꯗꯥ ꯆꯦꯟꯊꯔꯣꯏ, ꯃꯁꯤꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ, ꯇꯨꯡ ꯀꯣꯏꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯁꯥꯡꯕꯥ ꯁꯔꯚꯤꯁ ꯂꯥꯏꯐ ꯌꯥꯑꯣꯔꯤ꯫
꯲.ꯑꯦꯔꯒꯣꯅꯣꯃꯤꯛ ꯒ꯭ꯔꯤꯞ ꯂꯨꯄꯁꯤꯡ: ꯱.
ꯀꯥꯔꯚ ꯑꯦꯟꯗ ꯂꯨꯄꯁꯤꯡ ꯑꯁꯤ ꯈꯨꯠꯁꯥ ꯍꯩꯕꯥ ꯌꯥꯑꯣꯗꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯒ꯭ꯔꯤꯄꯀꯤꯗꯃꯛ ꯄꯥꯝꯕꯣꯃꯗꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯐꯤꯠ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯁꯥꯡꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯇꯃꯗꯁꯨ ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯑꯣꯏꯅꯥ ꯂꯩ꯫
꯳.ꯍꯥꯏ-ꯏꯂꯥꯁ꯭ꯇꯤꯛ ꯇꯤ.ꯄꯤ.ꯏ.:
ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯔꯤꯕꯣꯟꯗ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯆꯨꯞꯄꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯨꯗ-ꯒ꯭ꯔꯦꯗ ꯏꯀꯣ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯇꯤ.ꯄꯤ.ꯏ. ꯃꯁꯤ ꯇꯤꯌꯥꯔ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ, ꯑꯦꯟꯇꯤ-ꯑꯦꯖꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯣꯗꯔ-ꯐ꯭ꯔꯤ ꯑꯣꯏ, ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫
꯴.ꯂꯥꯏꯠꯋꯦꯠ ꯑꯃꯁꯨꯡ ꯄꯣꯔꯇꯦꯕꯜ:
ꯀꯝꯄꯦꯛꯇ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯠꯋꯦꯠ, ꯃꯐꯝ ꯂꯧꯗꯅꯥ ꯐꯣꯜꯗ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯣꯔ ꯇꯧꯕꯗꯥ ꯂꯥꯌꯕꯥ꯫ ꯅꯍꯥꯛꯅꯥ ꯌꯨꯃꯗꯥ, ꯑꯣꯐꯤꯁꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯁꯤꯡ꯫
꯱.ꯁꯣꯜꯗꯔ & ꯕꯦꯛ ꯁꯦꯄꯤꯡ:
ꯕꯦꯟꯗ ꯑꯗꯨꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯈꯣꯡ ꯊꯥꯡꯖꯤꯜꯂꯨ, ꯂꯨꯄꯁꯤꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯜꯂꯀꯎ꯫ ꯁ꯭ꯂꯣꯆ ꯇꯧꯔꯕꯥ ꯄꯣꯁ꯭ꯠ ꯑꯗꯨ ꯐꯤꯛꯁ ꯇꯧꯅꯕꯥ 15-20 ꯐꯥꯎꯕꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
꯲.ꯑꯥꯔꯝ ꯇꯣꯅꯤꯡ ꯇꯧꯕꯥ: ꯱.
ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯅꯠꯠꯔꯒꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯌꯨ, ꯕꯦꯟꯗꯒꯤ ꯃꯔꯣꯜ ꯑꯅꯤꯃꯛ ꯊꯝꯃꯨ, ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ (flabby upper arms) ꯍꯟꯊꯍꯟꯅꯕꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯃꯁꯤꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯐꯥꯎꯒꯗꯕꯅꯤ꯫
꯳.ꯂꯦꯒ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯇꯧꯕꯥ:
ꯕꯦꯟꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯨꯄꯊꯣꯀꯎ, ꯒ꯭ꯔꯤꯄꯁꯤꯡ ꯑꯗꯨ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯨ꯫
꯴.ꯅꯣꯠꯁꯤꯡ: ꯱.
ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯞꯇꯅꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯈꯪꯍꯧꯗꯅꯥ ꯐꯣꯔꯁ ꯇꯧꯗꯨꯅꯥ ꯆꯦꯅꯒꯅꯨ꯫ ꯁꯤꯖꯤꯟꯅꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯋꯥꯔꯝ ꯇꯧ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯛꯂꯕꯗꯤ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
ꯐꯦꯛꯇꯔꯤꯒꯤ ꯀꯥꯟꯅꯕꯥ꯫
ꯃꯃꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ: ꯱.
ꯑꯩꯈꯣꯌ ꯁꯦꯜꯐ-ꯄ꯭ꯔꯗꯛꯁꯟ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯦꯛꯇ ꯁꯦꯜ ꯂꯩꯕꯥ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔ ꯑꯃꯅꯤ꯫ ꯃꯤꯗꯂꯃꯦꯟ ꯃꯥꯔꯀꯑꯥꯞ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯑꯀꯅꯕꯥ ꯃꯃꯜ ꯀꯟꯠꯔꯣꯂꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯒꯨꯟ ꯂꯩꯕꯥ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯒꯤ ꯀꯝꯄꯤꯇꯤꯇꯤꯕ ꯄ꯭ꯔꯥꯏꯁꯤꯡ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯃꯃꯂꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯔꯣꯐꯤꯠ ꯃꯥꯔꯖꯤꯟ ꯑꯗꯨ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯏ꯫
ꯀ꯭ꯕꯥꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯗꯦꯂꯤꯕꯔꯤ:
ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯄ꯭ꯔꯗꯛꯁꯟ ꯂꯥꯏꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯟꯗꯔꯗꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯀ꯭ꯕꯥꯂꯤꯇꯤ ꯏꯟꯁꯄꯦꯛꯁꯟ ꯄ꯭ꯔꯣꯁꯤꯖꯔꯁꯤꯡꯅꯥ ꯊꯥꯖꯕꯥ ꯌꯥꯕꯥ ꯄ꯭ꯔꯗꯛꯇ ꯀ꯭ꯕꯥꯂꯤꯇꯤꯒꯤ ꯒꯔꯦꯟꯇꯤ ꯄꯤꯔꯤ꯫ ꯃꯅꯤꯡꯇꯝꯕꯥ ꯄ꯭ꯔꯗꯛꯁꯟ ꯁꯦꯗ꯭ꯌꯨꯂꯤꯡꯅꯥ ꯃꯇꯝ ꯆꯥꯅꯥ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯗꯦꯂꯤꯕꯔꯤ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ, ꯕꯜꯀ ꯑꯣꯔꯗꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯁꯨ꯫
ꯀꯁ꯭ꯇꯃꯔꯥꯏꯖꯦꯁꯟ: ꯱.
ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯗꯤꯖꯥꯏꯟ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯗꯛꯁꯟ ꯇꯤꯃꯅꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯀꯩꯊꯦꯜ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯥꯟꯗꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡ ꯑꯗꯨ ꯐꯪꯍꯟꯅꯕꯥ ꯀꯁ꯭ꯇꯝ ꯂꯣꯒꯣ, ꯃꯆꯨ ꯑꯃꯁꯨꯡ ꯄꯦꯀꯦꯖꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯑꯣ.ꯏ.ꯑꯦꯝ.&ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.
ꯊꯥꯖꯕꯥ ꯌꯥꯕꯥ ꯁꯔꯕꯤꯁ: ꯱.
ꯀ꯭ꯂꯥꯏꯑꯦꯟꯇꯁꯤꯡꯒꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯄꯥꯎ ꯐꯥꯎꯗꯣꯀꯄꯥ꯫ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯇꯦꯛꯅꯤꯀꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯥꯐꯇꯔ-ꯁꯦꯂꯁ ꯇꯤꯃꯁꯤꯡꯅꯥ ꯃꯇꯝ ꯆꯥꯅꯥ ꯁꯄꯣꯔꯠ ꯄꯤꯔꯤ꯫ ꯁꯣꯂꯤꯗ ꯐꯦꯛꯇꯔꯤꯒꯤ ꯁꯛꯇꯤꯅꯥ ꯀꯣꯑꯣꯄꯔꯦꯁꯅꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯁꯤꯡ ꯍꯟꯊꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯂꯣꯡ-ꯇꯔꯝ ꯄꯥꯔꯇꯅꯔꯁꯤꯞ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ꯫
ꯍꯠ ꯇꯦꯒꯁ: ꯑꯅꯧꯕꯥ ꯐꯤꯒꯔ ꯸ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯦꯁ꯱꯱, ꯆꯥꯏꯅꯥ ꯑꯅꯧꯕꯥ ꯐꯤꯒꯔ ꯸ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯦꯁ꯱꯱ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔꯁꯤꯡ, ꯁꯞꯂꯥꯏꯌꯔꯁꯤꯡ, ꯐꯦꯛꯇꯔꯤ꯫
ꯏꯅꯛꯕꯥꯔꯤ ꯊꯥꯕꯤꯌꯨ
