74m2 ꯍꯣꯇꯦꯜ ꯖꯤꯝ ꯗꯤꯖꯥꯏꯟ: ꯍꯥꯏ-ꯚꯦꯜꯌꯨ ꯐꯤꯠꯅꯦꯁ ꯁ꯭ꯄꯦꯁ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯄꯥ꯫

ꯍꯥꯌ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛ, ꯀꯦꯚꯤꯟ ꯃꯐꯝ ꯑꯁꯤꯗꯥ XYSFITNESS ꯗꯒꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯍꯣꯇꯦꯜ ꯃꯦꯅꯦꯖꯔ ꯅꯠꯠꯔꯒꯥ ꯗꯤꯖꯥꯏꯅꯔ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯑꯁꯤ ꯈꯉꯏ: ꯑꯆꯧꯕꯥ ꯖꯤꯝ ꯑꯁꯤ ꯑꯦꯗ-ꯑꯣꯟ ꯈꯛꯇꯃꯛ ꯅꯠꯇꯦ-ꯃꯁꯤ ꯒꯦꯁ꯭ꯇꯁꯤꯡ ꯃꯥꯏꯄꯥꯀꯄꯥ, ꯔꯤꯚꯤꯌꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯄ꯭ꯔꯣꯄꯔꯇꯤꯁꯤꯡꯗꯒꯤ ꯇꯣꯉꯥꯟꯅꯥ ꯇꯥꯅꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯑꯗꯣꯝꯅꯥ ꯷꯴ꯃꯤꯂꯤꯄꯤꯌꯔꯒꯤ ꯁ꯭ꯄꯦꯁ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ? ꯁꯤꯡꯅꯕꯥ ꯑꯁꯤ ꯑꯣꯏꯔꯀꯏ: ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯈꯨꯗꯤꯡꯃꯛ ꯑꯗꯣꯝꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯐꯤꯠ ꯇꯧꯒꯅꯤ, ? ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯦꯟꯗꯣꯡ ꯂꯩꯕꯥ ꯐꯥꯑꯣꯍꯟꯗꯅꯥ

ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯷꯴ꯃꯤꯂꯤꯌꯔ ꯍꯣꯇꯦꯜ ꯖꯤꯝ ꯗꯤꯖꯥꯏꯟ ꯄ꯭ꯂꯥꯟ ꯑꯁꯤ ꯄꯨꯟꯅꯥ ꯊꯃꯈ꯭ꯔꯦ꯫ ꯃꯁꯤ ꯃꯐꯝ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ-ꯃꯁꯤ ꯐꯉ꯭ꯀꯁꯟ, ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯚꯦꯜꯌꯨ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯣꯏꯔꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯃꯀꯣꯛ ꯊꯣꯡꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯑꯃꯥ ꯐꯪꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯦꯞꯄꯥ ꯉꯃꯍꯜꯂꯤꯕꯥ ꯁ꯭ꯄꯦꯁ ꯑꯃꯥ ꯐꯪꯏ꯫ ꯃꯁꯤꯕꯨ ꯊꯨꯒꯥꯏꯔꯁꯤ꯫

ꯑꯍꯥꯅꯕꯥ: ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯷꯴ꯃꯤꯂꯤꯌꯔꯒꯤ ꯗꯤꯖꯥꯏꯟ ꯑꯁꯤꯅꯥ ꯍꯣꯇꯦꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯅꯣ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯒꯤꯌꯥꯔꯗꯥ ꯆꯠꯠꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ, 'ꯀꯔꯤꯒꯤꯅꯣ'ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯟ ꯑꯗꯨꯗꯥ ꯂꯦꯞꯄꯥ ꯉꯝꯕꯥ ꯖꯤꯝ ꯑꯃꯥ ꯄꯥꯝꯃꯤ-ꯃꯗꯨ ꯊꯨꯅꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯁꯦꯁꯟ ꯑꯣꯏꯔꯕꯁꯨ, ꯁ꯭ꯠꯔꯦꯡꯊ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯣꯏꯔꯕꯁꯨ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯥꯚꯦꯂꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯠ ꯑꯣꯏꯔꯕꯁꯨ꯫

ꯃꯁꯤꯒꯤ ꯷꯴ꯃꯤꯂꯤꯌꯔꯒꯤ ꯄ꯭ꯂꯥꯟ ꯑꯁꯤꯅꯥ ꯑꯗꯨꯒꯨꯝꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯊꯦꯡꯅꯩ:

• ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯒꯦꯁ꯭ꯠ 10–15 ꯐꯥꯎꯕꯥ ꯐꯤꯠ ꯇꯧꯏ (ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯉꯥꯏꯕꯥ ꯂꯩꯇꯦ, 7–9 AMꯒꯨꯝꯕꯥ ꯄꯤꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯐꯥꯎꯕꯥ)꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯣꯇꯦꯂꯒꯤ ꯑꯦꯁ꯭ꯇꯦꯇꯤꯀꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕ꯭ꯂꯦꯟꯗ ꯇꯧꯏ (ꯑꯩꯈꯣꯌꯅꯥ ꯃꯗꯨ ꯐ꯭ꯂꯣꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯤꯔꯔꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯦꯡꯅꯒꯅꯤ)꯫

• ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ, ꯂꯣ-ꯃꯦꯟꯇꯦꯅꯦꯟꯁ ꯒꯤꯌꯥꯔꯗꯥ (ꯂꯦꯞꯇꯅꯥ ꯔꯤꯄꯦꯌꯥꯔ ꯇꯧꯗꯕꯥ—ꯃꯤ ꯌꯥꯝꯅꯥ ꯇꯤꯅꯕꯥ ꯍꯣꯇꯦꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ)꯫

• ꯑꯁꯦꯡꯕꯥ ꯚꯦꯜꯌꯨ ꯄꯤꯔꯤ: ꯍꯣꯇꯦꯜ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯅꯨꯡꯉꯥꯏꯕꯗꯥ ꯁꯦꯜ ꯊꯥꯗꯕꯥ ꯃꯇꯃꯗꯥ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯈꯉꯏ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯵-ꯁ꯭ꯇꯥꯔ ꯔꯤꯚꯤꯌꯨꯁꯤꯡꯗꯥ ꯍꯟꯗꯣꯀꯏ꯫

ꯂꯦꯑꯥꯎꯠ: ꯷꯴ꯃꯤꯂꯤꯎ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯕꯥ ꯖꯣꯟ ꯳꯫

ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯨꯝꯅꯃꯛ ꯀꯣꯀꯍꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯐꯝ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯗꯦ-ꯑꯗꯣꯝꯅꯥ ꯁ꯭ꯃꯥꯔꯠ ꯖꯣꯅꯤꯡ ꯈꯛꯇꯃꯛ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯈꯥꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯷꯴ꯃꯤꯂꯤꯌꯔ ꯑꯁꯤ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯑꯦꯔꯤꯌꯥ ꯳ꯗꯥ ꯈꯥꯌꯗꯣꯀꯈꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯕꯤꯌꯨ:

1. ꯀꯥꯔꯗꯤꯑꯣ ꯖꯣꯟ (The 'ꯀꯨꯏꯛ ꯋꯥꯔꯀꯑꯥꯎꯠ' ꯁ꯭ꯄꯣꯠ)

ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯑꯌꯨꯛꯀꯤ ꯏꯅꯔꯖꯤ ꯅꯠꯠꯔꯒꯥ ꯃꯤꯐꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯔꯤꯂꯤꯐꯀꯤꯗꯃꯛ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯃꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤ ꯀꯝꯄꯦꯛꯇ ꯑꯗꯨꯕꯨ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯑꯣꯏꯅꯥ ꯊꯃꯈꯤ:

• ꯲ XYSFITNESS ꯇ꯭ꯔꯦꯗꯃꯤꯂꯁꯤꯡ꯫

• ꯲ XYSFITNESS ꯑꯦꯂꯤꯞꯇꯤꯀꯦꯂꯁꯤꯡ꯫

• ꯲ XYSFITNESS ꯁ꯭ꯄꯤꯟ ꯕꯥꯏꯀꯁꯤꯡ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯃꯃꯃꯒꯤ ꯲? ꯃꯁꯤꯅꯥ ꯂꯥꯏꯅꯁꯤꯡ ꯊꯤꯡꯏ (ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯇ꯭ꯔꯦꯗꯃꯤꯂꯁꯤꯡ ꯉꯥꯏꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯡꯇꯛꯅꯩ!) ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯄꯁꯟꯗꯁꯤꯡ ꯀꯣꯅꯁꯤꯜꯂꯤ-ꯈꯔꯅꯥ ꯂꯝꯕꯤ ꯆꯠꯄꯥ ꯄꯥꯝꯃꯤ, ꯑꯇꯩ ꯈꯔꯅꯥ ꯂꯣ-ꯏꯝꯄꯦꯛꯇ ꯏꯂꯤꯞꯇꯤꯀꯦꯂꯁꯤꯡ ꯄꯥꯝꯃꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯖꯣꯟ ꯑꯁꯤ ꯋꯥꯜ ꯑꯃꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯤ (ꯃꯐꯝ ꯀꯅꯕꯥ ꯉꯝꯅꯕꯥ) ꯑꯃꯁꯨꯡ ꯃꯅꯥꯛꯇꯥ ꯑꯄꯤꯀꯄꯥ ꯏꯁꯤꯡꯒꯤ ꯁ꯭ꯇꯦꯁꯟ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ-ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯄꯨꯔꯀꯄꯥ ꯑꯄꯤꯀꯄꯥ ꯊꯣꯡꯁꯤꯡ꯫

2. ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯖꯣꯟ (ꯗꯤ 'ꯑꯜ-ꯏꯟ-ꯋꯥꯟ' ꯍꯕ)

ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤ ꯒꯦꯁ꯭ꯠ ꯀꯌꯥꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯅꯟ-ꯅꯦꯒꯣꯁꯤꯑꯦꯕꯜ ꯑꯣꯏ, ꯑꯗꯨꯕꯨ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯔꯦꯀꯁꯤꯡꯅꯥ ꯃꯐꯝ ꯌꯥꯝꯅꯥ ꯂꯧꯏ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯁꯣꯂꯨꯁꯟ? ꯀꯟꯅꯥ ꯍꯣꯠꯅꯕꯥ ꯃꯦꯁꯤꯟ ꯑꯅꯤ: ꯱.

• ꯱ XYSFITNESS ꯳-ꯁ꯭ꯇꯦꯁꯟ ꯃꯜꯇꯤ-ꯇ꯭ꯔꯦꯅꯔ꯫

• ꯱ XYSFITNESS ꯁ꯭ꯃꯤꯊ ꯃꯜꯇꯤ-ꯇ꯭ꯔꯦꯅꯔ꯫

ꯍꯥꯌꯔꯤꯕꯥ ꯃꯦꯁꯤꯟ ꯑꯅꯤ ꯑꯁꯤꯅꯥ ꯗꯖꯟ ꯀꯌꯥꯒꯤ ꯃꯍꯨꯠ ꯁꯤꯜꯂꯤ꯫ ꯁꯤꯉ꯭ꯒꯜ-ꯄꯥꯔꯄꯖ ꯇꯨꯜ ꯁ꯭ꯇꯦꯁꯟ ꯳ꯒꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤꯅꯥ ꯒꯦꯁ꯭ꯠ ꯳ꯕꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ (ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ, ꯂꯦꯠ ꯄꯨꯜ, ꯂꯦꯒ ꯀꯔꯜ—ꯄꯨꯝꯅꯃꯛ ꯃꯐꯝ ꯑꯃꯗꯥ), ꯑꯃꯁꯨꯡ ꯁ꯭ꯃꯤꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤꯅꯥ ꯁ꯭ꯛꯕꯥꯠꯇꯒꯤ ꯍꯧꯔꯒꯥ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯐꯥꯑꯣꯕꯥ ꯄꯨꯝꯅꯃꯛ ꯍꯦꯟꯗꯜ ꯇꯧꯏ꯫ ꯄꯨꯟꯅꯥ, ꯃꯈꯣꯌ ꯑꯁꯤ 15m00ꯗꯒꯤ ꯇꯥꯅꯥ ꯂꯧꯏ ꯑꯗꯨꯕꯨ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯤ ꯀꯣꯅꯁꯤꯜꯂꯤ꯫

꯳.ꯐ꯭ꯔꯤ ꯑꯣꯖꯟ & ꯀꯣꯔ ꯖꯣꯟ (ꯗꯤ 'ꯇꯥꯔꯒꯦꯠ ꯇꯧꯔꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ' ꯅꯨꯛ)

ꯑꯀꯛꯅꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯔ ꯋꯥꯔꯀꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯄꯥꯝꯕꯥ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯥꯌꯔꯤ:

• XYSFITNESS ꯗꯝꯕꯂꯒꯤ ꯁꯦꯠ ꯱ (ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ ꯲.꯵ꯗꯒꯤ ꯱꯵ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ, ꯑꯃꯃꯃꯒꯤ ꯲—ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ ꯱꯰ꯒꯤ ꯗꯝꯕꯂꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯣꯏꯗꯕꯅꯤ)

• ꯱ XYSFITNESS ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯗꯝꯕꯜ ꯕꯦꯟꯆ꯫

• ꯱ XYSFITNESS ꯑꯕ ꯕꯦꯟꯆ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯖꯣꯟ ꯑꯁꯤ ꯀꯣꯟꯅꯥ ꯊꯝꯃꯤ (ꯑꯃꯨꯛꯀꯥ ꯍꯟꯅꯥ, ꯁ꯭ꯄꯦꯁ-ꯁꯦꯚꯤꯡ!) ꯑꯃꯁꯨꯡ ꯋꯥꯜ ꯑꯗꯨ ꯃꯤꯔꯔꯁꯤꯡꯅꯥ ꯂꯥꯏꯟ ꯇꯧꯏ—ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧ ꯑꯗꯨ ꯆꯦꯛ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯃꯤꯔꯔꯁꯤꯡꯅꯥ ꯁ꯭ꯄꯦꯁ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯐꯥꯑꯣꯍꯜꯂꯤ꯫

ꯒꯤꯌꯥꯔ: ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯩꯈꯣꯌꯅꯥ XYSFITNESS ꯈꯅꯈꯤꯕꯅꯣ (ꯑꯗꯨꯒꯥ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯣꯇꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯃꯔꯨ ꯑꯣꯏꯔꯤꯕꯅꯣ)

ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯀꯛꯅꯅꯥ ꯍꯥꯌꯔꯁꯤ꯫ ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯄꯣꯠ ꯈꯨꯗꯤꯡꯃꯛ ꯍꯣꯇꯦꯂꯒꯤ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯒꯤꯗꯃꯛ ꯈꯅꯒꯠꯂꯤ-ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ, ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯂꯥꯌꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯁꯤꯖꯤꯟꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯠꯅꯕꯥ ꯌꯥꯕꯥ꯫

ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯅꯨꯡꯁꯤꯕꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯒꯤꯌꯥꯔ꯫

• XYSFITNESS ꯇ꯭ꯔꯦꯗꯃꯤꯜ : ꯏꯟꯆꯤ ꯳꯲ꯒꯤ ꯐꯨꯜ ꯑꯦꯆ.ꯗꯤ. ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯁꯤꯅꯥ ꯈꯨꯎꯁꯤꯡꯁꯨ ꯉꯥꯀꯊꯣꯀꯏ-ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯗꯕꯥ ꯌꯥꯕꯥ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

• XYSFITNESS ꯑꯦꯂꯤꯞꯇꯤꯀꯦꯜ : ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯊꯥꯛ ꯴꯰ (ꯐꯖꯅꯥ ꯋꯥꯔꯝ-ꯑꯄꯇꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯀꯅꯕꯥ HIIT ꯐꯥꯑꯣꯕꯥ), ꯏꯟꯆꯤ ꯱꯵.꯶ꯒꯤ ꯇꯥꯆꯁ꯭ꯛꯔꯤꯟ ꯑꯃꯥ, ꯑꯃꯁꯨꯡ ꯵꯰꯸ꯃꯤꯃꯤ ꯁ꯭ꯠꯔꯥꯏꯗ ꯑꯃꯥ (ꯃꯍꯧꯁꯥꯒꯤ, ꯂꯣ-ꯏꯝꯄꯦꯛꯇ ꯃꯣꯁꯟ)꯫ ꯃꯁꯤꯗꯥ ꯀꯥꯔꯗ ꯔꯤꯗꯔ ꯐꯥꯑꯣꯕꯥ ꯂꯩ-ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯒꯦꯁ꯭ꯠ ꯌꯨꯖꯔꯁꯤꯡ ꯇ꯭ꯔꯦꯛ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ ꯑꯆꯧꯕꯥ ꯑꯃꯅꯤ꯫

• XYSFITNESS ꯁ꯭ꯄꯤꯟ ꯕꯥꯏꯛ : ꯲꯳ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ ꯀꯥꯁ꯭ꯠ ꯑꯥꯏꯔꯟ ꯐ꯭ꯂꯥꯏꯍꯨꯏꯜ (ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ, ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯕꯥ), ꯑꯦꯔꯒꯣꯅꯣꯃꯤꯛ ꯁꯤꯠ/ꯍꯦꯟꯗꯂꯕꯥꯔꯁꯤꯡ (ꯑꯋꯥꯡꯕꯥ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯑꯣꯏꯕꯥ), ꯑꯃꯁꯨꯡ ꯀꯝꯄꯦꯛꯇ ꯗꯤꯖꯥꯏꯟ ꯑꯃꯥ (ꯑꯀꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯐꯤꯠ ꯇꯧꯕꯥ)꯫

ꯁ꯭ꯄꯦꯁ ꯁꯦꯚ ꯇꯧꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯒꯤꯌꯥꯔ꯫

• XYSFITNESS ꯳-ꯁ꯭ꯇꯦꯁꯟ ꯃꯜꯇꯤ-ꯇ꯭ꯔꯦꯅꯔ : ꯑꯃꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯷ (ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ, ꯕꯇꯔꯐ꯭ꯂꯥꯏ, ꯄꯨꯜ-ꯑꯞ, ꯑꯁꯤꯅꯆꯤꯡꯕꯥ), ꯑꯃꯁꯨꯡ ꯒꯦꯁ꯭ꯠ ꯳ꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯒꯅꯤ꯫ ꯁꯤꯉ꯭ꯒꯜ ꯃꯦꯁꯤꯅꯁꯤꯡꯗꯒꯤ 50% ꯍꯦꯟꯅꯥ ꯁ꯭ꯄꯦꯁ ꯀꯅꯕꯥ ꯉꯝꯃꯤ-74m20ꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯆꯧꯕꯥ꯫

• XYSFITNESS ꯁ꯭ꯃꯤꯊ ꯃꯜꯇꯤ-ꯇ꯭ꯔꯦꯅꯔ : ꯁ꯭ꯃꯤꯊ ꯃꯦꯁꯤꯟ ꯑꯃꯥ, ꯄꯥꯋꯔ ꯔꯦꯛ ꯑꯃꯥ, ꯑꯃꯁꯨꯡ ꯀꯦꯕꯜ ꯐ꯭ꯂꯥꯏ ꯑꯃꯥ ꯄꯨꯅꯁꯤꯜꯂꯤ—ꯑꯀꯛꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯂꯤꯁꯤꯡ ꯀꯌꯥ꯫ ꯃꯁꯤ ꯑꯦꯛꯁꯦꯁꯔꯤꯖ ꯄꯨꯝꯅꯃꯛ (ꯍꯦꯟꯗꯜ, ꯑꯦꯟꯀꯦꯜ ꯁ꯭ꯠꯔꯦꯞ, ꯕꯥꯔ)ꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯀꯏ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯒꯤꯌꯔꯒꯤ ꯃꯊꯧ ꯇꯥꯗꯦ꯫

ꯑꯄꯤꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯃꯥꯏꯇꯤ ꯑꯦꯗ-ꯑꯣꯅꯁꯤꯡ꯫

• ꯄꯤ.ꯚꯤ.ꯁꯤ . ꯃꯁꯤꯅꯥ ꯈꯣꯟꯖꯦꯂꯁꯨ ꯃ꯭ꯌꯨꯠ ꯇꯧꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯅꯥꯛ ꯅꯀꯄꯥ ꯔꯨꯃꯁꯤꯡꯗꯥ ꯂꯩꯕꯥ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯈꯣꯟꯖꯦꯜ ꯊꯣꯀꯄꯥ ꯑꯔꯨꯝꯕꯥ ꯇꯥꯕꯥ ꯐꯪꯗꯦ꯫

• ꯃꯤꯔꯔ (18m02) : ꯑꯩꯅꯥ ꯍꯥꯌꯈꯤꯕꯒꯨꯝꯅꯥ, ꯃꯈꯣꯌꯅꯥ ꯁ꯭ꯄꯦꯁ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯐꯥꯑꯣꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯕꯨ ꯐꯠꯇꯕꯥ ꯃꯑꯣꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ (ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ)꯫

• ꯗꯝꯕꯂꯁꯤꯡ & ꯕꯦꯟꯆꯁꯤꯡ : ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆ ꯑꯁꯤ ꯐ꯭ꯂꯦꯠ, ꯏꯅꯛꯂꯥꯏꯟ, ꯑꯃꯁꯨꯡ ꯗꯤꯛꯂꯥꯏꯟ ꯄꯣꯖꯤꯁꯅꯁꯤꯡꯗꯥ (ꯆꯦꯁ꯭ꯠ, ꯁꯣꯜꯗꯔ, ꯕꯦꯛ) ꯐꯤꯠ ꯇꯧꯏ, ꯑꯃꯁꯨꯡ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯁꯤ ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ 15 ꯐꯥꯎꯕꯥ ꯆꯠꯂꯤ-ꯑꯌꯥꯝꯕꯥ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯅꯤ꯫

ꯗꯤꯖꯥꯏꯟ ꯑꯁꯤꯅꯥ ꯀꯅꯥꯒꯤꯗꯃꯛ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯅꯣ (ꯁ꯭ꯄꯣꯏꯂꯔ: ꯍꯣꯇꯦꯂꯁꯤꯡ ꯈꯛꯇꯗꯒꯤ ꯍꯦꯟꯅꯥ!)

ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤ ꯁ꯭ꯇꯥꯔ ꯍꯣꯇꯦꯂꯁꯤꯡꯒꯤꯗꯃꯛ ꯁꯥꯔꯕꯁꯨ, ꯃꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯜ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ:

• ꯕ꯭ꯌꯨꯇꯤꯛ ꯍꯣꯇꯦꯂꯁꯤꯡ꯫

• ꯀꯣꯔꯄꯣꯔꯦꯠ ꯋꯦꯂꯅꯦꯁ ꯁꯦꯟꯇꯔꯁꯤꯡ꯫

• ꯑꯦꯄꯥꯔꯇꯃꯦꯟꯇ ꯀꯃꯞꯂꯦꯛꯁꯁꯤꯡ꯫

• ꯑꯄꯤꯀꯄꯥ ꯐꯤꯠꯅꯦꯁ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯁꯨ ꯇ꯭ꯌꯨꯏꯛ ꯇꯧꯕꯥ ꯌꯥꯏ-ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯖꯦꯠ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯀꯅꯈꯠꯂꯕꯗꯤ, ꯑꯩꯈꯣꯌꯅꯥ ꯍꯦꯟꯅꯥ ꯀꯝꯄꯦꯛꯇ ꯑꯣꯏꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯒꯤꯗꯃꯛ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯣꯞ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯗꯣꯃꯒꯤ ꯃꯐꯃꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯃꯐꯝ ꯈꯔꯥ ꯂꯩꯔꯕꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯁ꯭ꯠꯔꯦꯠ ꯀꯣꯔꯅꯔ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯏ꯫ ꯄꯥꯟꯗꯃꯗꯤ ꯃꯁꯤ ꯑꯗꯣꯃꯒꯤꯗꯃꯛ ꯊꯕꯛ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯉꯝꯕꯅꯤ꯫.

ꯑꯗꯣꯃꯒꯤ ꯷꯴ꯃꯤꯂꯤꯌꯔ ꯍꯣꯇꯦꯜ ꯖꯤꯝ ꯁꯥꯅꯕꯥ ꯁꯦꯝ ꯁꯥꯔꯦ?

ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯋꯥꯐꯝ ꯑꯁꯤ ꯂꯩꯔꯤ: ꯑꯆꯧꯕꯥ ꯍꯣꯇꯦꯂꯒꯤ ꯖꯤꯝ ꯑꯃꯅꯥ ꯂꯟ-ꯊꯨꯝ ꯑꯃꯥ ꯆꯪꯕꯥ ꯅꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯕꯤꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯥ ꯂꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯁ꯭ꯃꯥꯔꯠ ꯂꯦꯑꯥꯎꯠ ꯑꯃꯁꯨꯡ ꯑꯆꯨꯝꯕꯥ ꯒꯤꯌꯥꯔꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯷꯴ꯃꯤꯂꯤꯄꯤꯌꯔ ꯑꯁꯤ ꯒꯦꯁ꯭ꯇꯁꯤꯡꯕꯨ ꯏꯊꯤꯜ ꯄꯤꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯏ꯫

XYSFITNESS ꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯍꯣꯇꯦꯜ ꯗꯖꯟ ꯀꯌꯥꯗꯥ ꯔꯦꯚ ꯔꯤꯚꯤꯌꯨ ꯐꯪꯂꯤꯕꯥ ꯖꯤꯃꯁꯤꯡ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯈ꯭ꯔꯦ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯗꯣꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯕꯛ ꯇꯧꯃꯤꯟꯅꯒꯅꯤ ꯃꯗꯨꯗꯤ:

• ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯦꯁ ꯑꯃꯁꯨꯡ ꯕꯖꯦꯠꯀꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯄ꯭ꯂꯥꯟ ꯑꯁꯤ ꯇ꯭ꯕꯤꯛ ꯇꯧꯕꯤꯌꯨ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯣꯇꯦꯂꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯒꯤꯌꯥꯔ ꯈꯅꯕꯤꯌꯨ (ꯑꯩꯈꯣꯌꯅꯥ ꯃꯦꯁꯤꯟ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯀꯁ꯭ꯇꯝ ꯃꯆꯨꯁꯤꯡ ꯄꯤꯔꯤ!)꯫

• ꯄꯣꯠ ꯈꯨꯗꯤꯡꯃꯛ ꯐꯖꯅꯥ ꯁꯦꯃꯖꯤꯟ-ꯁꯥꯖꯤꯅꯕꯗꯥ ꯂꯥꯌꯕꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ (ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯦꯠ-ꯅꯥꯏꯠ ꯔꯤꯄꯦꯌꯥꯔ ꯀꯣꯜ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ)꯫

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