XYSFITNESS XYA1030 ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯗ꯭ꯌꯨꯑꯦꯜ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯔꯣꯋꯔ (ꯑꯦꯌꯔ + ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯁꯤꯁ꯭ꯇꯦꯝ)

ꯑꯦꯌꯔ ꯑꯃꯁꯨꯡ ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯄꯥꯋꯔꯒꯤ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯐ꯭ꯌꯨꯖꯟ

ꯆꯥꯏꯅꯥꯗꯥ ꯚꯦꯇꯔꯥꯟ ꯐꯤꯠꯅꯦꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔ ꯑꯃꯁꯨꯡ ꯁꯞꯂꯥꯏꯌꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯥ, XYSFITNESS ꯑꯅꯧꯕꯥ XYA1030 ꯗ꯭ꯌꯨꯑꯦꯜ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯔꯣꯋꯔ ꯑꯁꯤ ꯍꯧꯗꯣꯛꯂꯤ꯫ ꯋꯥꯔꯁꯦꯇꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯔꯐꯣꯃꯦꯟꯁꯀꯤ ꯗꯤꯃꯥꯟꯗ ꯇꯧꯔꯤꯕꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯐꯦꯁꯤꯂꯤꯇꯤꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯏꯟꯖꯤꯅꯤꯌꯔ ꯇꯧꯔꯕꯥ ꯃꯦꯁꯤꯟ ꯑꯁꯤꯅꯥ ꯁꯤꯉ꯭ꯒꯜ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯁꯤꯁ꯭ꯇꯦꯃꯁꯤꯡꯒꯤ ꯂꯤꯃꯤꯇꯦꯁꯅꯁꯤꯡ ꯁꯣꯜꯕ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗ꯭ꯌꯨꯔꯦꯟꯁ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡ ꯑꯅꯤꯃꯛ ꯄꯤꯔꯤ꯫

ꯀꯣꯔ ꯐꯤꯆꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯤꯡ ꯑꯦꯛꯁꯦꯂꯦꯟꯁ .

• ꯔꯤꯚꯣꯂꯨꯁꯅꯔꯤ ꯗ꯭ꯌꯨꯑꯦꯜ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯁꯤꯁ꯭ꯇꯦꯝ:

• ꯑꯦꯌꯔ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯊꯥꯛ ꯱-꯱꯰ : ꯀ꯭ꯂꯥꯁꯤꯛ ꯑꯦꯌꯔ ꯔꯣꯋꯔ ꯑꯃꯒꯤ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯔꯦꯁ꯭ꯄꯣꯟꯁ ꯑꯗꯨ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯇꯧꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯏ, ꯑꯣꯟ-ꯋꯥꯇꯔ ꯔꯣꯋꯤꯡꯒꯤ ꯐꯤꯚꯝ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯤꯃꯨꯂꯦꯠ ꯇꯧꯏ꯫ HIIT ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

• ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯊꯥꯀꯁꯤꯡ 1-8 : ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯁꯤꯁ꯭ꯇꯦꯃꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯁꯥꯏꯂꯦꯟꯇ, ꯁ꯭ꯃꯨꯗ ꯑꯃꯁꯨꯡ ꯀꯟꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫ ꯌꯨꯖꯔꯁꯤꯡꯅꯥ ꯇꯦꯟꯁꯟ ꯑꯁꯤ ꯑꯀꯛꯅꯅꯥ ꯑꯃꯁꯨꯡ ꯐꯖꯅꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯗꯤꯌꯝ-ꯁ꯭ꯇꯦꯠ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯃꯁꯨꯡ ꯔꯤꯀꯣꯚꯔꯤ ꯁꯦꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫

• ꯍꯥꯌꯔꯤꯕꯥ ꯍꯥꯏꯕ꯭ꯔꯤꯗ ꯑꯦꯗꯚꯥꯟꯇꯦꯖ ꯑꯁꯤ: ꯄꯨꯟꯅꯥ, ꯁꯤꯁ꯭ꯇꯦꯃꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯊꯥꯖꯕꯥ ꯌꯥꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯐꯥꯏꯅꯦꯜ ꯇꯨꯅꯤꯡ ꯀꯦꯄꯦꯕꯤꯂꯤꯇꯤ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯑꯦꯕꯁꯣꯜꯌꯨꯇꯦꯗ ꯕꯤꯒꯤꯅꯔꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯏꯂꯤꯠ ꯑꯦꯊꯂꯦꯠꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯌꯨꯖꯔ ꯈꯨꯗꯤꯡꯃꯀꯄꯨ ꯌꯥꯑꯣꯍꯜꯂꯤ꯫

• ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯗꯤꯁꯞꯂꯦ: ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯀꯟꯁꯣꯜ ꯑꯁꯤꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯈꯨꯗꯤꯡꯃꯛ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯃꯦꯠꯔꯤꯀꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯑꯃꯗꯥ ꯇ꯭ꯔꯦꯛ ꯇꯧꯏ: ꯈꯣꯡꯖꯦꯜ, ꯃꯇꯝ, ꯂꯥꯞꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯃꯩ ꯊꯥꯈꯤ, ꯃꯁꯤꯅꯥ ꯌꯨꯖꯔꯁꯤꯡꯕꯨ ꯃꯈꯣꯌꯒꯤ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯃꯥꯄꯂꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯁꯛꯇꯤ ꯄꯤꯈꯤ꯫

• ꯑꯄꯨꯅꯕꯥ ꯕꯣꯗꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ: ꯑꯄꯨꯅꯕꯥ ꯀꯟꯗꯤꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯃꯦꯁꯤꯟ ꯑꯃꯥ꯫ ꯔꯣꯋꯤꯡ ꯃꯣꯁꯟ ꯑꯁꯤꯅꯥ ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯅꯥ ꯑꯆꯧꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ, ꯆꯦꯛꯁꯤꯟ-ꯊꯧꯔꯥꯡ, ꯈꯣꯡ, ꯀꯣꯛ, ꯈꯣꯡ, ꯍꯤꯄꯐꯝ, ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯌꯥꯎꯅꯥ, ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯇꯣꯟ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯁꯅꯥꯒꯤ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

• ꯔꯣꯕꯁ꯭ꯠ & ꯗ꯭ꯌꯨꯔꯦꯕꯜ ꯀꯟꯁꯠꯔꯛꯁꯟ: XYSFITNESSꯒꯤ ꯑꯀꯛꯅꯕꯥ ꯐꯦꯛꯇꯔꯤꯒꯤ ꯁ꯭ꯇꯦꯟꯗꯔꯗꯁꯤꯡꯗꯥ ꯁꯦꯃꯈꯤꯕꯥ ꯔꯣꯋꯔ ꯑꯁꯤꯅꯥ ꯃꯦꯛꯁ ꯌꯨꯖꯔ ꯋꯦꯠ ꯀꯦꯄꯥꯁꯤꯇꯤ ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ ꯱꯵꯰ (ꯂꯕ ꯳꯳꯰)ꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯣꯂꯤꯗ ꯐ꯭ꯔꯦꯝ ꯑꯃꯥ ꯌꯥꯑꯣꯔꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯇ꯭ꯔꯥꯐꯤꯛ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯑꯦꯅꯚꯥꯏꯔꯅꯃꯦꯟꯇꯁꯤꯡꯗꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯝꯕꯤ ꯌꯥꯠꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯇꯦꯛꯅꯤꯀꯦꯜ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ

ꯐꯤꯆꯔ	ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯟ
ꯕ꯭ꯔꯥꯟꯗꯒꯤ ꯃꯃꯤꯡ	{[ꯇꯤ.꯰]} ꯑꯁꯤ ꯌꯦꯡꯕꯤꯌꯨ꯫
ꯃꯣꯗꯦꯜ ꯅꯝꯕꯔ ꯴.	XYA1030 (ꯗ꯭ꯌꯨꯑꯦꯜ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯚꯔꯖꯟ)
ꯄꯣꯠꯊꯣꯛꯀꯤ ꯃꯃꯤꯡ	ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯑꯃꯁꯨꯡ ꯑꯦꯌꯔ ꯔꯣꯋꯔ .
ꯎꯌꯄ	ꯁ꯭ꯄꯤꯗ / ꯃꯇꯝ / ꯗꯤꯁ꯭ꯇꯦꯟꯁ / ꯀꯦꯂꯣꯔꯤ .
ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯥ .	꯱꯰-ꯂꯦꯕꯦꯜ ꯑꯦꯌꯔ + ꯸-ꯂꯦꯕꯦꯜ ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ
ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯤ ꯄꯣꯖꯤꯁꯟ	ꯆꯦꯁ꯭ꯠ / ꯁꯣꯜꯗꯔ / ꯕꯦꯛ / ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ / ꯍꯤꯞ / ꯂꯦꯒ
ꯃꯦꯛꯁ ꯌꯨꯖꯔ ꯑꯣꯖꯟ .	꯱꯵꯰ ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ / ꯳꯳꯰ ꯂꯕ
ꯄꯣꯠꯊꯣꯛꯀꯤ ꯆꯥꯡ ꯑꯁꯤ .	꯱꯸꯵꯰ꯃꯤꯃꯤ x ꯵꯱꯰ꯃꯤꯃꯤ x ꯷꯳꯵ꯃꯤꯃꯤ
ꯄꯦꯀꯤꯡ ꯁꯥꯏꯖ ꯇꯧꯕꯥ	꯱꯲꯰꯵ꯃꯤꯃꯤ x ꯵꯴꯵ꯃꯤꯃꯤ x ꯶꯹꯰ꯃꯤꯃꯤ
ꯑꯦꯟ.ꯗꯕꯜꯌꯨ./ꯖꯤ.ꯗꯕꯜꯌꯨ.	꯳꯷ ꯀꯦꯖꯤ / ꯴꯳ ꯀꯦ.ꯖꯤ.
ꯀꯁ꯭ꯇꯃꯔꯁꯤꯡꯅꯥ ꯁꯦꯝꯕꯥ .	ꯃꯆꯨ ꯑꯃꯁꯨꯡ ꯂꯣꯒꯣꯒꯤꯗꯃꯛ ꯑꯣ.ꯏ.ꯑꯦꯝ./ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.

XYSFITNESSꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯥꯔꯀꯦꯠ ꯑꯁꯤ ꯂꯨꯆꯤꯡꯕꯤꯌꯨ꯫

XYA1030 ꯗ꯭ꯌꯨꯑꯦꯜ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯔꯣꯋꯔ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯄꯣꯔꯇꯐꯣꯂꯤꯑꯣꯗꯥ ꯁ꯭ꯇꯥꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯕꯥ ꯊꯥꯔꯀꯄꯥ ꯁ꯭ꯇꯦꯟꯗꯑꯥꯎꯠ ꯄ꯭ꯔꯗꯛꯇ ꯑꯃꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯖꯤꯝ ꯑꯣꯄꯔꯦꯇꯔꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯍꯣꯂꯁꯦꯂꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯥꯟꯗ ꯗꯤꯁ꯭ꯠꯔꯤꯕ꯭ꯌꯨꯇꯔꯁꯤꯡꯗꯥ ꯀꯝꯄꯤꯇꯤꯇꯤꯕ ꯐꯦꯛꯇꯔꯤ-ꯗꯥꯏꯔꯦꯛꯇ ꯄ꯭ꯔꯥꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯁ꯭ꯇꯃꯔꯥꯏꯖꯦꯁꯟ ꯑꯣꯄꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯩꯈꯣꯌꯒꯥ ꯄꯥꯎ ꯐꯥꯑꯣꯅꯅꯕꯥ ꯀꯧꯔꯤ꯫