ꯀꯨꯏꯛ-ꯔꯤꯂꯤꯖ ꯑꯣꯂꯦꯝꯄꯤꯛꯁ ꯕꯥꯔꯕꯦꯜ ꯀꯣꯂꯥꯔꯁꯤꯡ

ꯌꯥꯡꯅꯥ ꯆꯠꯊꯔꯤꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯑꯀꯣꯌꯔꯣꯟ ꯑꯃꯍꯦꯛꯇꯗꯥ, ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯃꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯌꯨꯃꯗꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯐꯥꯎꯕꯥ, ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏ꯫ ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯁ꯭ꯞꯔꯤꯡ ꯀꯣꯂꯥꯔꯁꯤꯡ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏ, ꯁꯦꯇꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯅꯍꯥꯀꯄꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯃꯥꯡꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯁꯦꯐꯇꯤꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯑꯃꯥ ꯊꯣꯀꯍꯜꯂꯤ꯫

ꯑꯩꯈꯣꯌꯒꯤ ꯀꯨꯏꯛ-ꯔꯤꯂꯤꯖ ꯕꯥꯔꯕꯦꯜ ꯀꯣꯂꯥꯔꯁꯤꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯁꯣꯂꯨꯁꯅꯅꯤ꯫ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯋꯥꯟ-ꯀ꯭ꯂꯤꯛ ꯂꯣꯛ ꯂꯤꯚꯔ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯁ꯭ꯂꯥꯏꯗ ꯑꯣꯟ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯈꯨꯗꯛꯇꯥ ꯑꯣꯂꯦꯝꯄꯤꯛꯁꯀꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯂꯤꯚ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯁꯣꯏꯗꯅꯥ ꯀ꯭ꯂꯦꯝ ꯇꯧꯏ꯫ ꯐ꯭ꯔꯦꯝ ꯑꯁꯤ ꯑꯈꯟꯅꯕꯥ ꯇꯨꯡ ꯀꯣꯏꯅꯥ ꯆꯠꯄꯥ ꯉꯝꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯂꯩꯕꯥ, ꯑꯀꯅꯕꯥ ꯅꯥꯏꯂꯣꯅꯗꯒꯤ ꯃꯣꯜꯗ ꯇꯧꯕꯅꯤ, ꯑꯗꯨꯒꯥ ꯏꯟꯇꯤꯔꯤꯌꯔ ꯑꯁꯤ ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ ꯏꯂꯥꯁ꯭ꯇꯣꯃꯔ ꯄꯦꯗꯁꯤꯡꯅꯥ ꯂꯥꯏꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯄꯦꯗꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯆꯧꯕꯥ ꯀ꯭ꯂꯦꯝꯄꯤꯡ ꯐꯣꯔꯁ ꯑꯃꯥ ꯁꯦꯝꯃꯤ ꯃꯗꯨꯅꯥ ꯄ꯭ꯂꯦꯠꯁꯤꯡꯕꯨ ꯃꯐꯝ ꯆꯥꯅꯥ ꯂꯣꯠꯁꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯐꯥꯑꯣꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯃꯠꯇꯥ ꯊꯤꯡꯏ꯫ ꯃꯁꯤꯒꯤ ꯁꯦꯛꯌꯨꯑꯣꯔ ꯑꯣꯏꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯂꯤꯚꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯗꯒꯤꯁꯨ ꯉꯥꯀꯊꯣꯀꯏ꯫

ꯀ꯭ꯔꯣꯁꯐꯤꯠ, HIIT, ꯋꯦꯠꯂꯤꯐꯇꯤꯡ, ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯣꯡꯂꯀꯄꯥ ꯌꯥꯎꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯍꯦꯛꯇꯒꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ, ꯀꯣꯂꯥꯔꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯇꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯣꯌꯅꯥ ꯂꯩꯔꯤꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯇꯁꯦꯡꯅꯥ ꯂꯩꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯃꯔꯨꯑꯣꯏꯕꯥ ꯐꯤꯆꯔꯁꯤꯡ 

• ꯋꯥꯟ-ꯀ꯭ꯂꯤꯛ ꯂꯣꯛ & ꯔꯤꯂꯤꯖ : ꯏꯆꯝ ꯆꯝꯕꯥ ꯂꯤꯚꯔ ꯃꯦꯀꯥꯅꯤꯖꯝ ꯑꯃꯅꯥ ꯈꯨꯗꯛꯇꯥ, ꯍꯦꯁꯜ-ꯐ꯭ꯔꯤ ꯁꯦꯛꯌꯨꯔ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯂꯥꯔꯁꯤꯡ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯍꯜꯂꯤ꯫

• ꯔꯛ-ꯁꯣꯂꯤꯗ ꯁꯦꯛꯌꯨꯔꯤꯇꯤ : ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯏꯂꯥꯁ꯭ꯇꯣꯃꯔ ꯄꯦꯗꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯂꯤꯚ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯄ꯭ꯂꯦꯇꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯤꯉꯩꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯊꯤꯡꯏ꯫

• ꯍꯦꯚꯤ-ꯗ꯭ꯌꯨꯇꯤ ꯀꯟꯁꯠꯔꯛꯁꯟ : ꯖꯤꯃꯒꯤ ꯑꯀꯣꯌꯔꯣꯟ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯍꯤ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯀꯅꯕꯥ ꯅꯥꯏꯂꯣꯟ ꯐ꯭ꯔꯦꯝ ꯑꯃꯗꯒꯤ ꯁꯦꯝꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡ ꯉꯥꯀꯊꯣꯀꯏ : ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯏꯟꯇꯤꯔꯤꯌꯔ ꯄꯦꯗꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯙꯥꯇꯨꯒꯤ ꯁ꯭ꯞꯔꯤꯡ ꯀ꯭ꯂꯤꯄꯁꯤꯡꯒꯨꯝꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯂꯤꯚꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯀꯍꯜꯂꯣꯏ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯜꯂꯣꯏ꯫

• ꯌꯨꯅꯤꯚꯔꯁꯦꯜ ꯑꯣꯂꯦꯝꯄꯤꯛꯁ ꯐꯤꯠ: ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯏꯟꯆꯤ ꯲ (꯵꯰ꯃꯤꯃꯤ) ꯑꯣꯂꯦꯝꯄꯤꯛ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯂꯤꯚ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯁꯣꯏꯗꯅꯥ ꯐꯤꯠ ꯑꯣꯏꯅꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ꯫

ꯇꯦꯛꯅꯤꯀꯦꯜ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ  

ꯐꯤꯆꯔ	ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ꯫
ꯄꯣꯠꯊꯣꯛꯀꯤ ꯃꯃꯤꯡ꯫	ꯀꯨꯏꯛ-ꯔꯤꯂꯤꯖ ꯕꯥꯔꯕꯦꯜ ꯂꯣꯀꯤꯡ ꯀꯣꯂꯥꯔꯁꯤꯡ꯫
ꯁ꯭ꯂꯤꯚ ꯀꯝꯄꯦꯇꯤꯕꯤꯂꯤꯇꯤ ꯂꯩꯕꯥ꯫	ꯑꯣꯂꯦꯝꯄꯤꯛꯁꯀꯤ ꯕꯥꯔꯕꯦꯂꯁꯤꯡ (ꯏꯟꯆꯤ ꯲ / ꯵꯰ꯃꯤ.ꯃꯤ.)
ꯃꯆꯥꯛ	ꯍꯥꯏ-ꯁ꯭ꯠꯔꯦꯡꯊ ꯅꯥꯏꯂꯣꯟ, ꯇꯤ.ꯄꯤ.ꯏ.(ꯊꯥꯔꯃꯣꯞꯂꯥꯁ꯭ꯇꯤꯛ ꯏꯂꯥꯁ꯭ꯇꯣꯃꯔ)
ꯃꯦꯀꯥꯅꯤꯖꯝ꯫	ꯋꯥꯟ-ꯀ꯭ꯂꯤꯛ ꯂꯣꯛ/ꯑꯅꯂꯣꯛ ꯂꯤꯚꯔ꯫
ꯃꯊꯧ	ꯅꯟ-ꯁ꯭ꯂꯤꯞ, ꯁꯦꯛꯌꯨꯑꯣꯔ ꯑꯣꯏꯕꯥ ꯄ꯭ꯂꯦꯠ ꯂꯣꯀꯤꯡ꯫
ꯑꯔꯨꯝꯕꯥ (ꯄꯦꯌꯥꯔ) ꯴.	꯱꯰꯰ꯒ꯭ꯔꯥ (ꯆꯥꯎꯔꯥꯛꯅꯥ) ꯴.
ꯐꯪꯂꯤꯕꯥ ꯃꯆꯨꯁꯤꯡ꯫	ꯕ꯭ꯂꯦꯛ (ꯕꯜꯀ ꯑꯣꯔꯗꯔꯒꯤꯗꯃꯛꯇꯥ ꯀꯁ꯭ꯇꯝ ꯃꯆꯨꯁꯤꯡ ꯐꯪꯒꯅꯤ)
ꯂꯣꯒꯣ꯫	ꯀꯁ꯭ꯇꯃꯔ ꯂꯣꯒꯣ ꯁꯔꯚꯤꯁ ꯐꯪꯒꯅꯤ꯫

ꯈꯪꯖꯤꯅꯒꯗꯕꯥ: ꯁ꯭ꯇꯦꯟꯗꯔꯗ 25mm, 28mm, ꯑꯃꯁꯨꯡ 30mm ꯕꯥꯔꯁꯤꯡꯒꯤ ꯃꯣꯗꯦꯂꯁꯤꯡꯁꯨ ꯔꯤꯛꯕꯦꯁ꯭ꯠ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯐꯪꯒꯅꯤ꯫

ꯑꯆꯧꯕꯥ ꯑꯄꯒ꯭ꯔꯦꯗ ꯑꯃꯒꯤꯗꯃꯛ ꯑꯄꯤꯀꯄꯥ ꯏꯅꯚꯦꯁ꯭ꯇꯃꯦꯟꯇ ꯑꯃꯥ꯫

ꯍꯥꯌꯔꯤꯕꯥ ꯀꯨꯏꯛ-ꯔꯤꯂꯤꯖ ꯀꯣꯂꯥꯔꯁꯤꯡ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯑꯃꯍꯦꯛꯇꯒꯤꯗꯃꯛ ꯂꯦꯝꯅꯥ, ꯌꯥꯝꯅꯥ ꯏꯝꯄꯦꯛꯇ ꯑꯣꯏꯕꯥ ꯑꯄꯒ꯭ꯔꯦꯗ ꯑꯃꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯊꯥꯖꯗꯕꯥ ꯁ꯭ꯞꯔꯤꯡ ꯀ꯭ꯂꯤꯄꯁꯤꯡ ꯍꯣꯡꯗꯣꯛꯇꯨꯅꯥ ꯃꯦꯝꯕꯔꯁꯤꯡꯒꯤ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯃꯁꯤꯡ, ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ, ꯑꯃꯁꯨꯡ ꯔꯤꯇꯦꯜ ꯑꯦꯗ-ꯑꯣꯟ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯕꯜꯀ ꯑꯣꯔꯗꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯝꯄꯤꯇꯤꯇꯤꯕ ꯍꯣꯂꯁꯦꯜ ꯄ꯭ꯔꯥꯏꯁꯤꯡ ꯄꯤꯔꯤ꯫ ꯀꯁ꯭ꯇꯝ ꯀꯣꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯒꯥ ꯄꯥꯎ ꯐꯥꯑꯣꯅꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯑꯗꯣꯃꯒꯤ ꯀ꯭ꯂꯥꯏꯟꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯑꯃꯥ ꯄꯤꯕꯤꯌꯨ꯫