ꯀꯥꯔꯚꯗ ꯇ꯭ꯔꯦꯗꯃꯤꯜ꯫
XYSFITNESS
| ꯂꯩꯕꯥ ꯌꯥꯕꯥ: | |
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ꯄꯣꯠꯊꯣꯛ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯇꯥꯀꯄꯥ
ꯑꯩꯈꯣꯌꯒꯤ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯁꯦꯜꯐ-ꯄꯥꯋꯔ ꯀꯔꯕ ꯇ꯭ꯔꯦꯗꯃꯤꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯐꯦꯁꯤꯂꯤꯇꯤꯒꯤ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯣꯐꯔ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯤꯌꯨ꯫ ꯃꯦꯁꯤꯟ ꯑꯁꯤꯅꯥ ꯔꯦꯁ꯭ꯄꯣꯟꯁꯤꯕꯜ ꯸-ꯂꯦꯕꯦꯜ ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯥ ꯏꯟꯇꯤꯒ꯭ꯔꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯃꯦꯅꯨꯑꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯕꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯃꯗꯣꯀꯏ꯫ ꯒ꯭ꯔꯦꯚꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯌꯨꯖꯔꯒꯤ ꯍꯣꯠꯅꯖꯃꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯧꯒꯠꯄꯥ ꯑꯁꯤꯅꯥ ꯐ꯭ꯔꯤ ꯔꯅꯤꯡꯗꯒꯤ ꯍꯥꯏ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯁ꯭ꯂꯦꯗ ꯄꯨꯁꯇꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯟ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯈꯣꯡꯆꯠ ꯑꯃꯈꯛꯇꯗꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯨꯜ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯖꯤꯔꯣ ꯄꯥꯋꯔ ꯀꯟꯖꯨꯃꯁꯟ ꯑꯃꯁꯨꯡ ꯃꯦꯟꯇꯦꯅꯦꯟꯁ ꯐ꯭ꯔꯤ ꯕꯦꯜꯇ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯃꯁꯤ ꯑꯀꯅꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯑꯀꯣꯌꯕꯥ ꯑꯃꯍꯦꯛꯇꯒꯤꯗꯃꯛ ꯁ꯭ꯃꯥꯔꯠ, ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ ꯁꯦꯜ ꯊꯥꯗꯕꯥ ꯑꯃꯅꯤ꯫
ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ: ꯇ꯭ꯔꯦꯗꯃꯤꯜ ꯑꯁꯤꯒꯤ ꯁꯤꯒꯅꯦꯆꯔ ꯐꯤꯆꯔ ꯑꯁꯤ ꯃꯁꯤꯒꯤ ꯋꯥꯔꯁꯥꯏꯇꯦꯜ ꯕ꯭ꯔꯦꯀꯤꯡ ꯃꯣꯗ ꯑꯁꯤꯅꯤ꯫ ꯌꯨꯖꯔꯁꯤꯡꯅꯥ ꯊꯥꯛ ꯸ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯁꯤ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯌꯥꯕꯥ ꯏꯅꯛꯂꯥꯏꯟ ꯁꯤꯃꯨꯂꯦꯁꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯛꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ ꯁꯦꯃꯒꯠꯄꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ ꯁꯦꯃꯒꯠꯂꯤ꯫
ꯍꯟꯊꯔꯀꯄꯥ ꯈꯨꯎꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯒꯤꯗꯃꯛ ꯍ꯭ꯌꯨꯃꯦꯅꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯗꯤꯖꯥꯏꯟ : ꯑꯀꯛꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯏꯟꯖꯤꯅꯤꯌꯔ ꯇꯧꯔꯕꯥ ꯀꯥꯔꯚ ꯐ꯭ꯔꯦꯝ ꯑꯁꯤ ꯑꯦꯔꯒꯣꯅꯣꯃꯤꯛꯁꯇꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯈꯣꯡ ꯄꯨꯝꯕꯥ ꯔꯟ ꯇꯧꯔꯤꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯂꯦꯟꯗ ꯇꯧꯅꯕꯥ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯍꯥꯅꯕꯥ ꯏꯝꯄꯦꯛꯇ ꯐꯣꯔꯁ ꯑꯗꯨ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯅꯠꯇꯅꯥ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯈꯨꯎꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯁꯥꯐꯕꯥ, ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯔꯟ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯦꯜꯐ-ꯄꯥꯋꯔ ꯇꯧꯕꯥ: ꯃꯣꯇꯣꯔ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ, ꯇ꯭ꯔꯦꯗꯃꯤꯜ ꯑꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯊꯥꯛꯀꯤ ꯕꯦꯔꯤꯡ-ꯗ꯭ꯔꯥꯏꯚꯟ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯅꯥ ꯄꯥꯋꯔ ꯇꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯅꯟ-ꯃꯣꯇꯣꯔꯥꯏꯖꯗ ꯗꯤꯖꯥꯏꯟ ꯑꯁꯤꯅꯥ ꯏꯂꯦꯛꯠꯔꯤꯀꯦꯂꯒꯤ ꯃꯃꯜ ꯖꯤꯔꯣ, ꯑꯥꯎꯇꯂꯦꯠ ꯂꯤꯃꯤꯇꯦꯁꯟ ꯂꯩꯇꯕꯥ, ꯑꯃꯁꯨꯡ ꯋꯥꯔꯆꯨꯑꯦꯜ ꯑꯣꯏꯅꯥ ꯃꯦꯟꯇꯤꯅꯦꯟꯁ ꯐ꯭ꯔꯤ ꯑꯣꯏꯕꯥ ꯔꯟ ꯇꯧꯕꯥ ꯕꯦꯜꯇ ꯑꯃꯥ ꯍꯥꯌꯕꯅꯤ꯫
ꯔꯣꯕꯁ꯭ꯠ ꯁ꯭ꯂꯦꯠ ꯕꯦꯜꯇ ꯀꯟꯁꯠꯔꯛꯁꯟ : ꯆꯠꯂꯤꯕꯥ ꯃꯐꯝ ꯑꯁꯤ ꯔꯕ꯭ꯕꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯂꯨꯃꯤꯅꯤꯌꯝ ꯑꯦꯂꯣꯌ ꯁ꯭ꯂꯦꯠꯁꯤꯡꯒꯤ ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯃꯗꯒꯤ ꯁꯦꯃꯈꯤꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ, ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯕꯦꯜꯇ ꯑꯁꯤ ꯇ꯭ꯔꯦꯗꯤꯁ꯭ꯅꯦꯜ ꯐꯦꯕ꯭ꯔꯤꯛ ꯕꯦꯜꯇꯁꯤꯡꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯂꯣꯟ-ꯏꯇꯤꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯂꯦꯞꯄꯥ ꯂꯩꯇꯕꯥ ꯏꯝꯄꯦꯛꯇ ꯑꯗꯨ ꯊꯦꯡꯅꯅꯕꯥ ꯁꯦꯃꯈꯤꯕꯅꯤ꯫
ꯍꯦꯚꯤ-ꯗ꯭ꯌꯨꯇꯤ ꯐ꯭ꯔꯦꯝ : ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯂꯝ ꯑꯁꯤ ꯄ꯭ꯔꯤꯃꯤꯌꯥꯝ ꯱꯷꯰x꯶꯶x꯳ꯃꯤꯃꯤ ꯗꯤ-ꯇꯥꯏꯞ ꯇꯨꯕ ꯑꯃꯗꯒꯤ ꯁꯦꯃꯈꯤꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯈꯟꯅꯕꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯆꯦꯠꯄꯥ, ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯦꯁ꯭ꯇꯦꯇꯤꯛ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯆꯦꯠꯄꯥ ꯕꯤꯜꯗ ꯑꯁꯤꯅꯥ ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ ꯱꯸꯰ꯒꯤ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯃꯦꯛꯁꯤꯃꯝ ꯌꯨꯖꯔ ꯑꯣꯖꯟ ꯑꯃꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯏ꯫

ꯏꯟꯇꯤꯒ꯭ꯔꯦꯇꯦꯗ ꯏꯟꯆꯤ ꯵ꯒꯤ ꯕꯇꯟ ꯀꯟꯠꯔꯣꯜ ꯄꯦꯅꯦꯜ ꯑꯁꯤꯅꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ, ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯗꯦꯇꯥ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯌꯨꯖꯔꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯇ꯭ꯔꯦꯛ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯣꯇꯤꯕꯦꯠ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫ ꯗꯤꯁꯞꯂꯦ ꯑꯁꯤꯅꯥ ꯃꯈꯥꯒꯤꯁꯤꯡ ꯑꯁꯤ ꯎꯠꯂꯤ:
ꯃꯇꯝ
ꯈꯣꯡꯖꯦꯜ
ꯑꯔꯥꯞꯄ
ꯀꯦꯂꯣꯔꯤꯒꯤ ꯆꯥꯡ꯫
ꯃꯣꯗꯇꯥ ꯂꯩ꯫
| ꯐꯤꯆꯔ | ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ꯫ |
|---|---|
| ꯄꯥꯋꯔ ꯁꯣꯔꯁ꯫ | ꯁꯦꯜꯐ-ꯄꯥꯋꯔ (ꯕꯦꯔꯤꯡ ꯗ꯭ꯔꯥꯏꯚꯟ) . |
| ꯗ꯭ꯔꯥꯏꯕ ꯃꯣꯗ꯫ | ꯒ꯭ꯔꯦꯚꯤꯇꯤ ꯗ꯭ꯔꯥꯏꯚꯟ ꯇꯧꯕꯥ꯫ |
| ꯕ꯭ꯔꯦꯀꯤꯡ ꯁꯤꯁ꯭ꯇꯦꯝ꯫ | ꯱-꯸ꯒꯤ ꯊꯥꯀꯁꯤꯡ ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯦꯗꯖꯁ꯭ꯇꯃꯦꯟꯇ꯫ |
| ꯐ꯭ꯔꯦꯝ ꯀꯣꯂꯝ꯫ | ꯱꯷꯰x꯶꯶x꯳ꯃꯤꯃꯤ ꯗꯤ-ꯇꯥꯏꯞ ꯍꯥꯏ ꯀ꯭ꯕꯥꯂꯤꯇꯤ ꯇꯨꯕ꯫ |
| ꯔꯟ ꯇꯧꯕꯥ ꯕꯦꯜꯇ꯫ | ꯔꯕ꯭ꯕꯔ + ꯑꯦꯂꯨꯃꯤꯅꯤꯌꯝ ꯑꯦꯂꯣꯌ ꯁ꯭ꯂꯦꯠꯁꯤꯡ꯫ |
| ꯔꯅꯅꯤꯡ ꯑꯦꯔꯤꯌꯥ꯫ | ꯱꯵꯰꯰ꯃꯤꯃꯤ x ꯴꯳꯰ꯃꯤꯃꯤ ꯑꯣꯏꯒꯅꯤ꯫ |
| ꯑꯄꯨꯅꯕꯥ ꯕꯦꯜꯇ ꯁꯥꯏꯖ꯫ | ꯳꯶꯰꯰ꯃꯤꯃꯤ x ꯴꯸꯰ꯃꯤꯃꯤ ꯑꯣꯏꯒꯅꯤ꯫ |
| ꯃꯦꯛꯁ ꯌꯨꯖꯔ ꯑꯣꯖꯟ꯫ | ꯱꯸꯰ ꯀꯦ.ꯖꯤ |
| ꯁꯦꯐ ꯁ꯭ꯄꯤꯗ ꯔꯦꯟꯖ꯫ | ꯌꯨꯖꯔ-ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ, ꯄꯨꯡꯗꯥ ꯀꯤꯂꯣꯃꯤꯇꯔ ꯰-꯲꯰ |
| ꯅꯦꯠ ꯑꯣꯖꯟ꯫ | ꯱꯶꯵ ꯀꯦ.ꯖꯤ |
| ꯒ꯭ꯔꯣꯁ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ꯫ | ꯱꯸꯵ ꯀꯦ.ꯖꯤ |
| ꯄꯦꯀꯤꯡꯒꯤ ꯆꯥꯡ꯫ | ꯱꯸꯰꯰ꯃꯤꯃꯤ x ꯱꯰꯰꯰ꯃꯤꯃꯤ x ꯵꯶꯰ꯃꯤꯃꯤ ꯑꯣꯏꯒꯅꯤ꯫ |
HIIT ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ, ꯀ꯭ꯔꯣꯁꯐꯤꯠ ꯕꯣꯛꯁꯁꯤꯡ, ꯁ꯭ꯄꯣꯔꯇꯁ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯁꯦꯟꯇꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ, ꯃꯁꯤꯒꯤ ꯀꯥꯔꯚ ꯇ꯭ꯔꯦꯗꯃꯤꯜ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀ꯭ꯂꯥꯏꯟꯇꯁꯤꯡꯅꯥ ꯗꯤꯃꯥꯟꯗ ꯇꯧꯔꯤꯕꯥ ꯇꯨꯡ ꯀꯣꯏꯅꯥ ꯆꯠꯄꯥ, ꯁꯦꯐꯇꯤ, ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯦꯅꯤꯡ ꯋꯥꯔꯁꯦꯇꯤꯂꯤꯇꯤ ꯄꯤꯔꯤ꯫ ꯍꯣꯂꯁꯦꯜ ꯄ꯭ꯔꯥꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯃꯁꯨꯡ ꯃꯦꯁꯤꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯀꯥꯔꯗꯤꯑꯣ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯃꯤꯡ ꯆꯠꯄꯥ ꯈꯨꯠꯂꯥꯌ ꯑꯣꯏꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯉꯅꯕꯒꯤꯗꯃꯛ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯒꯥ ꯄꯥꯎ ꯐꯥꯑꯣꯅꯕꯤꯌꯨ꯫
ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯄꯦꯁ-ꯁꯦꯚꯤꯡ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ꯫
꯲-ꯇꯥꯏꯔ ꯕꯅꯥꯝ ꯳-ꯇꯥꯏꯔ ꯗꯝꯕꯜ ꯔꯦꯀꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯖꯤꯃꯒꯤꯗꯃꯛꯇꯥ ꯀꯅꯥꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯒꯦ?
ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯃꯕꯨ ꯇꯁꯦꯡꯅꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯒ꯭ꯔꯦꯗ ꯑꯣꯏꯍꯜꯂꯤꯕꯥ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯍꯣꯝ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ: ꯁ꯭ꯄꯦꯁ ꯑꯃꯁꯨꯡ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯕꯥ꯫
ꯂꯝꯕꯤ-ꯊꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯔꯐꯣꯃꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯃꯦꯟꯇꯦꯟ ꯇꯧꯒꯗꯒꯦ꯫
ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯁ꯭ꯄꯦꯁꯇꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯀꯣꯛ ꯊꯣꯡꯕꯥ ꯀꯥꯟꯅꯕꯁꯤꯡ꯫
ꯅꯍꯥꯛꯀꯤ ꯖꯤꯃꯒꯤꯗꯃꯛꯇꯥ ꯑꯆꯨꯝꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯃꯥ ꯈꯅꯕꯒꯤ ꯑꯔꯣꯏꯕꯥ ꯒꯥꯏꯗꯂꯥꯏꯅꯁꯤꯡ꯫
ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯑꯃꯁꯨꯡ ꯍꯣꯝ ꯁ꯭ꯛꯕꯥꯠ ꯔꯦꯀꯁꯤꯡ ꯆꯥꯡꯗꯝꯅꯕꯥ: ꯅꯍꯥꯛꯅꯥ ꯈꯪꯖꯤꯅꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫