ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯄꯦꯁ-ꯁꯦꯚꯤꯡ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ꯫

ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯃꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯁ꯭ꯛꯕꯥꯔ ꯃꯤꯇꯔ ꯈꯨꯗꯤꯡꯃꯛ ꯃꯔꯨ ꯑꯣꯏ꯫ ꯑꯆꯧꯕꯥ ꯐꯨꯜ-ꯁꯔꯚꯤꯁ ꯐꯤꯠꯅꯦꯁ ꯀ꯭ꯂꯕꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯗꯅꯥ, ꯀꯝꯄꯦꯛꯇ ꯐꯦꯁꯤꯂꯤꯇꯤꯁꯤꯡꯅꯥ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯈꯜ-ꯃꯈꯥ ꯀꯌꯥ, ꯃꯦꯝꯕꯔ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ, ꯑꯃꯁꯨꯡ ꯚꯤꯖꯨꯑꯦꯜ ꯄ꯭ꯔꯖꯦꯟꯇꯦꯁꯟ ꯑꯁꯤ ꯂꯤꯃꯤꯇꯦꯗ ꯐꯨꯠꯞꯔꯤꯟꯇ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯃꯗꯨꯅꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯄ꯭ꯂꯥꯅꯤꯡ ꯑꯁꯤ ꯖꯤꯝ ꯗꯤꯖꯥꯏꯅꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

ꯑꯆꯨꯝꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯁꯤꯅꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯝꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯁꯦꯐꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯍꯦꯟꯅꯥ ꯁꯦꯡꯂꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯣꯏꯕꯥ ꯂꯦꯑꯥꯎꯠ ꯑꯃꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯏ, ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯉꯥꯀꯊꯣꯀꯏ, ꯑꯃꯁꯨꯡ ꯃꯦꯝꯕꯔꯁꯤꯡꯕꯨ ꯁ꯭ꯄꯦꯁꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫

ꯒꯥꯏꯗꯂꯥꯏꯟ ꯑꯁꯤꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯄꯦꯁ ꯁꯦꯚꯤꯡ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ , ꯂꯧꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯀꯔꯤ ꯈꯟꯅꯒꯗꯒꯦ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯐꯦꯁꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯆꯨꯝꯕꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ-ꯒ꯭ꯔꯦꯗ ꯁꯣꯂꯨꯁꯟ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯈꯅꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯜꯂꯤ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯔꯕꯥ ꯄ꯭ꯔꯗꯛꯇ ꯑꯣꯄꯁꯅꯁꯤꯡꯁꯨ ꯔꯤꯚꯤꯌꯨ ꯇꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯗꯨ ꯑꯦꯛꯁꯞꯂꯣꯔ ꯇꯧꯕꯥ ꯌꯥꯒꯅꯤ: ꯃꯐꯃꯁꯤꯗꯥ

https://www.xysfitness.com/ꯁ꯭ꯇꯣꯔꯦꯖ-ꯔꯦꯛꯁ-pl40873497.html ꯗꯥ ꯐꯣꯉꯈ꯭ꯔꯦ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯗꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯅꯣ꯫

ꯀꯝꯄꯦꯛꯇ ꯖꯤꯝ ꯑꯃꯗꯥ, ꯁ꯭ꯇꯣꯔꯦꯖ ꯐꯠꯇꯕꯅꯥ ꯑꯆꯧꯕꯥ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯑꯃꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯐ꯭ꯂꯣꯔꯗꯥ ꯊꯃꯈꯤꯕꯥ ꯗꯝꯕꯜ ꯈꯔꯥ, ꯀꯣꯟꯅꯥ ꯊꯝꯕꯥ ꯀꯦꯇꯂꯕꯦꯂꯒꯤ ꯁ꯭ꯇꯦꯛ ꯑꯃꯥ, ꯅꯠꯠꯔꯒꯥ ꯋꯥꯀꯠꯀꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯩꯕꯥ ꯂꯨꯖꯔꯕꯥ ꯑꯦꯛꯁꯦꯁꯔꯤꯖꯁꯤꯡꯅꯥ ꯁꯦꯐꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯦꯝꯕꯔꯒꯤ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯑꯅꯤꯃꯛꯇꯥ ꯊꯨꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯌꯥꯝꯅꯥ ꯐꯖꯅꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯔꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ:

• ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯄꯦꯁ ꯍꯦꯟꯅꯥ ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫

• ꯇ꯭ꯔꯦꯅꯤꯡ ꯖꯣꯅꯁꯤꯡ ꯑꯣꯔꯒꯥꯅꯥꯏꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ꯫

• ꯃꯨꯚꯃꯦꯟꯇ ꯐ꯭ꯂꯣ ꯐꯒꯠꯍꯅꯕꯥ꯫

• ꯇ꯭ꯔꯥꯐꯤꯛ ꯍꯦꯖꯥꯔꯗꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ꯫

• ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯥ꯫

• ꯄ꯭ꯔꯤꯃꯤꯌꯝ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯊꯝꯕꯥ꯫

ꯕ꯭ꯌꯨꯇꯤꯛ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯃꯑꯣꯡ ꯃꯇꯧꯁꯨ ꯃꯔꯨ ꯑꯣꯏ꯫ ꯃꯦꯝꯕꯔꯁꯤꯡꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯑꯆꯧꯕꯥ ꯋꯦꯌꯔꯍꯥꯎꯁ-ꯁ꯭ꯇꯥꯏꯜ ꯖꯤꯝ ꯑꯃꯗꯥ ꯇꯧꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯦꯡꯂꯕꯥ, ꯍꯦꯟꯅꯥ ꯀ꯭ꯌꯨꯔꯦꯠ ꯇꯧꯔꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯄꯦꯁ ꯑꯃꯥ ꯊꯥꯖꯩ꯫ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡꯅꯥ ꯏꯝꯄꯦꯛꯇ ꯑꯗꯨꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯊꯧꯗꯥꯡ ꯂꯧꯔꯤ꯫

ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯃꯥ ꯀꯔꯤꯅꯥ ꯑꯐꯕꯥ ꯑꯣꯏꯍꯜꯂꯤꯕꯅꯣ?

ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯈꯨꯗꯤꯡꯃꯛ ꯀꯝꯄꯦꯛꯇ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯣꯏꯗꯦ꯫ ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯗꯥ, ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯖꯤꯃꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯚꯔꯖꯅꯁꯤꯡ ꯈꯛꯇꯃꯛ ꯅꯠꯇꯦ꯫ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯄꯦꯁ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯀꯦꯜ ꯑꯦꯛꯁꯦꯁꯀꯤ ꯋꯥꯈꯜꯂꯣꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫

ꯑꯐꯕꯥ ꯁ꯭ꯃꯣꯜ-ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯃꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤ ꯄꯤꯒꯗꯕꯅꯤ:

• ꯀꯝꯄꯦꯛꯇ ꯐꯨꯠꯞꯔꯤꯟꯇ꯫

• ꯑꯐꯕꯥ ꯚꯔꯇꯤꯀꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯌꯔ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯤꯖꯤꯟꯅꯕꯥ꯫

• ꯃꯦꯝꯕꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯥꯐꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯐꯖꯅꯥ ꯆꯠꯄꯥ꯫

• ꯁ꯭ꯇꯦꯕꯜ ꯀꯟꯁꯠꯔꯛꯁꯟ ꯇꯧꯕꯥ꯫

• ꯀꯝꯃꯔꯁꯤꯑꯦꯜ-ꯒ꯭ꯔꯦꯗ ꯗ꯭ꯌꯨꯔꯦꯕꯤꯂꯤꯇꯤ ꯂꯩꯕꯥ꯫

• ꯁꯦꯡꯅꯥ ꯑꯃꯁꯨꯡ ꯑꯣꯔꯒꯥꯅꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡ-ꯃꯇꯧ꯫

• ꯃꯊꯧ ꯇꯥꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯛꯁ ꯇꯧꯔꯕꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯃꯈꯂꯁꯤꯡ ꯊꯝꯕꯥ ꯉꯝꯕꯥ꯫

ꯄꯥꯟꯗꯝ ꯑꯁꯤ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯄꯦꯁ ꯈꯔꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯅꯤ꯫

꯱.ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ꯫

ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯣꯂꯨꯁꯅꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯗꯤ ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯁꯤꯅꯤ . ꯍꯥꯌꯔꯤꯕꯥ ꯔꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯌꯨꯅꯤꯠ ꯑꯃꯗꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯊꯝꯅꯕꯥ ꯁꯦꯃꯈꯤꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯦꯁꯤꯂꯤꯇꯤꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯔꯦꯛ ꯑꯃꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤ ꯁ꯭ꯇꯣꯔ ꯇꯧꯕꯥ ꯌꯥꯏ:

• ꯗꯝꯕꯂꯁꯤꯡ꯫

• ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡ꯫

• ꯍꯤꯗꯥꯛ ꯂꯥꯡꯊꯛꯀꯤ ꯕꯣꯂꯁꯤꯡ꯫

• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯦꯛꯁꯦꯁꯔꯤꯖꯁꯤꯡ꯫

• ꯃꯦꯠꯁ꯫

• ꯐꯣꯝ ꯔꯣꯂꯔꯁꯤꯡ꯫

• ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯁꯤꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯅꯣ꯫

• ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯔꯦꯀꯁꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫

• ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯄꯦꯁ ꯁꯦꯚ ꯇꯧꯏ꯫

• ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯑꯣꯔꯒꯥꯅꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯊꯝꯃꯤ꯫

• ꯃꯤꯛꯁ-ꯌꯨꯖ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯑꯀꯣꯌꯕꯁꯤꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯃꯁꯤꯒꯤ ꯃꯈꯜ ꯑꯁꯤꯒꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯩ:

• ꯕ꯭ꯌꯨꯇꯤꯛ ꯐꯤꯠꯅꯦꯁ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ꯫

• ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ꯫

• ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯄꯦꯁꯁꯤꯡ꯫

• ꯑꯄꯤꯀꯄꯥ ꯀꯥꯡꯂꯨꯄꯀꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯖꯤꯃꯁꯤꯡ꯫

ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯂꯤꯃꯤꯇꯦꯗ ꯁ꯭ꯄꯦꯁ ꯂꯩꯕꯥ ꯐꯦꯁꯤꯂꯤꯇꯤꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯗꯤꯖꯥꯏꯟ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯈꯅꯕꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ꯫

XYS ꯐꯤꯇꯅꯦꯁꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯣꯄꯁꯅꯁꯤꯡ ꯃꯐꯃꯁꯤꯗꯥ ꯔꯤꯚꯤꯌꯨ ꯇꯧꯕꯥ ꯌꯥꯒꯅꯤ:

https://www.xysfitness.com/ ꯗꯥ ꯊꯥꯕꯤꯔꯀꯎ꯫

꯲.ꯀꯝꯄꯦꯛꯇ ꯗꯝꯕꯜ ꯔꯦꯀꯁꯤꯡ꯫

ꯕ꯭ꯌꯨꯇꯤꯛ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯒꯤ ꯑꯀꯣꯌꯕꯁꯤꯡ ꯀꯌꯥꯗꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯑꯗꯨꯕꯨ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯁꯥꯏꯖꯒꯤ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯗꯝꯕꯜ ꯔꯦꯀꯁꯤꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯐꯝ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯀꯦꯁꯁꯤꯡ ꯑꯁꯤꯗꯥ, ꯀꯝꯄꯦꯛꯇ ꯗꯝꯕꯜ ꯔꯦꯛ ꯑꯃꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯐꯤꯠ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

ꯀꯝꯄꯦꯛꯇ ꯗꯝꯕꯜ ꯔꯦꯀꯁꯤꯡꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯃꯑꯣꯡꯁꯤꯡ꯫

• ꯔꯦꯛ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ꯫

• ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯇꯌꯥꯔ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ꯫

• ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯐꯖꯅꯥ ꯐꯪꯍꯅꯕꯥ꯫

• ꯑꯄꯤꯀꯄꯥ ꯐ꯭ꯔꯤ ꯑꯣꯖꯟ ꯖꯣꯅꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯐꯤꯠ ꯑꯣꯏꯕꯥ꯫

ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯗꯥ ꯑꯌꯥꯝꯕꯗꯤ ꯌꯥꯝꯅꯥ ꯆꯥꯎꯕꯥ ꯗꯝꯕꯜ ꯔꯦꯟꯖ ꯑꯃꯒꯤ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯀꯝꯄꯦꯛꯇ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯗꯝꯕꯜ ꯔꯦꯛ ꯑꯃꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯒꯤ ꯃꯐꯝ ꯊꯃꯍꯜꯂꯤ꯫

ꯕꯦꯁ꯭ꯠ ꯐꯣꯔ...

• ꯄꯤ.ꯇꯤ.ꯒꯤ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯗꯥ ꯂꯩ꯫

• ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯃꯁꯤꯡ꯫

• ꯍꯣꯇꯦꯂꯒꯤ ꯐꯤꯠꯅꯦꯁ ꯔꯨꯃꯁꯤꯡ꯫

• ꯀꯝꯄꯦꯛꯇ ꯔꯤꯍꯦꯕꯤꯂꯤꯇꯦꯁꯟ ꯁ꯭ꯄꯦꯁꯁꯤꯡ꯫

ꯗꯝꯕꯜ ꯔꯦꯛ ꯑꯃꯥ ꯈꯅꯕꯗꯥ, ꯌꯣꯜꯂꯤꯕꯁꯤꯡꯅꯥ ꯍꯧꯖꯤꯀꯁꯨ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ-ꯒ꯭ꯔꯦꯗ ꯀꯟꯁꯠꯔꯛꯁꯅꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯒꯗꯕꯅꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯔꯦꯛ ꯑꯗꯨ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ꯫

ꯔꯦꯛ ꯐꯣꯔꯃꯦꯇꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯈꯅꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯈꯪꯅꯕꯒꯤꯗꯃꯛ, ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤ ꯌꯦꯡꯕꯤꯌꯨ:

https://www.xysfitness.com/2-tier-vs-3-tier-dumbbell-recks-which-one-is-better-for-your-gym.html

꯳.ꯚꯔꯇꯤꯀꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯄ꯭ꯂꯦꯠ ꯁ꯭ꯇꯣꯔꯦꯖ꯫

ꯄ꯭ꯂꯦꯠ-ꯂꯣꯗ ꯇꯧꯔꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯅꯠꯠꯔꯒꯥ ꯕꯥꯔꯕꯦꯂꯒꯤ ꯊꯕꯛ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯖꯤꯃꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯄ꯭ꯂꯦꯠ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯁ꯭ꯄꯦꯁꯀꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯍꯣꯔꯥꯏꯖꯣꯟꯇꯦꯜ ꯄ꯭ꯂꯦꯠ ꯁ꯭ꯇꯣꯔꯦꯖꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯤꯝ ꯑꯃꯅꯥ ꯄꯤꯕꯥ ꯉꯝꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯄꯦꯁ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫

ꯚꯔꯇꯤꯀꯦꯜ ꯋꯦꯠ ꯄ꯭ꯂꯦꯠ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯄ꯭ꯔꯦꯛꯇꯤꯀꯦꯜ ꯑꯣꯏꯕꯥ ꯁꯣꯜꯌꯨꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

ꯚꯔꯇꯤꯀꯦꯜ ꯄ꯭ꯂꯦꯠ ꯁ꯭ꯇꯣꯔꯦꯖꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ꯫

• ꯍꯣꯔꯥꯏꯖꯣꯟꯇꯦꯜ ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯄꯦꯁ ꯍꯟꯊꯅꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫

• ꯑꯣꯖꯟ ꯄ꯭ꯂꯦꯇꯁꯤꯡ ꯑꯣꯔꯒꯥꯅꯥꯏꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯤ꯫

• ꯃꯐꯝ ꯑꯗꯨꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯁꯦꯡꯗꯣꯀꯄꯗꯥ ꯂꯥꯌꯍꯜꯂꯤ꯫

• ꯅꯤꯡꯊꯤꯖꯅꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯖꯣꯟ ꯑꯃꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯚꯔꯇꯤꯀꯦꯜ ꯄ꯭ꯂꯦꯠ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯁꯤꯒꯤ ꯑꯐꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯅꯤ:

• ꯀꯝꯄꯦꯛꯇ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯀꯣꯔꯅꯔꯁꯤꯡ꯫

• ꯑꯄꯤꯀꯄꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ꯫

• ꯂꯤꯃꯤꯇꯦꯗ ꯕꯥꯔꯕꯦꯜ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯂꯩꯕꯥ ꯄꯤ.ꯇꯤ

• ꯍꯥꯏꯕ꯭ꯔꯤꯗ ꯇ꯭ꯔꯦꯅꯤꯡ ꯄꯤꯔꯤꯕꯥ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯃꯁꯤꯡ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯑꯁꯤ ꯄ꯭ꯂꯦꯠ ꯀꯌꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯦ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯡꯊ ꯖꯣꯟ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯁꯦꯝꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯒꯤ ꯃꯈꯥ ꯄꯣꯜꯂꯤ꯫

꯴.ꯏꯐꯤꯁꯤꯌꯦꯟꯇ ꯁꯦꯂꯐꯝ ꯗꯤꯖꯥꯏꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯔꯦꯀꯁꯤꯡ꯫

ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡ ꯑꯁꯤ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯃꯁꯤꯡ, ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯄꯤꯀꯄꯥ ꯀꯥꯡꯂꯨꯄꯀꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯄꯦꯁꯁꯤꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯊꯦꯡꯅꯩ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯇꯣꯔ ꯇꯧꯗꯅꯥ, ꯃꯈꯣꯌꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯀ꯭ꯂꯥꯇꯔ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤꯒꯤ ꯏꯁꯨꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯁꯦꯂꯐꯝ ꯁ꯭ꯄꯦꯁꯤꯡ ꯂꯩꯕꯥ ꯀꯠꯊꯣꯛꯂꯕꯥ ꯑꯃꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯔꯦꯛ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯁꯤ ꯀꯣꯀꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯔꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯔꯤꯕꯅꯣ꯫

• ꯑꯀꯅꯕꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ꯫

• ꯚꯤꯖꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯦꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ꯫

• ꯌꯥꯡꯅꯥ ꯀ꯭ꯂꯥꯁ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯅꯁꯤꯡ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ꯫

• ꯇ꯭ꯔꯦꯅꯤꯡ ꯖꯣꯅꯁꯤꯡ ꯑꯣꯔꯒꯥꯅꯥꯏꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ꯫

ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯗꯥ, ꯀꯦꯇꯂꯕꯦꯜ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯀꯝꯄꯦꯛꯇ ꯑꯃꯁꯨꯡ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯂꯥꯌꯕꯥ ꯑꯅꯤꯃꯛ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫ ꯔꯦꯛ ꯑꯁꯤꯅꯥ ꯌꯨꯖꯔꯁꯤꯡꯗꯥ ꯑꯁꯣꯀꯄꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯗꯅꯥ ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡ ꯁꯥꯐꯅꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯍꯜꯂꯀꯄꯥ ꯌꯥꯍꯅꯒꯗꯕꯅꯤ꯫

꯵.ꯋꯥꯜ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯅꯔ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯂꯦꯑꯥꯎꯇꯁꯤꯡ꯫

ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯗꯥ, ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯀꯝꯄꯦꯛꯇ ꯑꯣꯏꯕꯈꯛꯇꯗꯥ ꯑꯣꯏꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯔꯨꯃꯒꯤ ꯂꯦꯑꯥꯎꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯁꯨ ꯇꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯀꯌꯥꯅꯥ ꯋꯥꯜ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯔꯅꯔ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯄ꯭ꯂꯥꯅꯤꯡꯗꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯏ꯫

ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯂꯦꯑꯥꯎꯠ ꯁ꯭ꯠꯔꯦꯇꯦꯖꯤꯁꯤꯡ꯫

• ꯁꯦꯟꯠꯔꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯄꯦꯁ ꯍꯥꯡꯗꯣꯛꯅꯕꯥ ꯋꯥꯂꯁꯤꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯔꯦꯀꯁꯤꯡ ꯊꯝꯃꯨ꯫

• ꯑꯦꯛꯁꯦꯁꯔꯤ ꯁ꯭ꯇꯣꯔꯦꯖꯒꯤꯗꯃꯛꯇꯥ ꯀꯣꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫

• ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯑꯥꯏꯇꯦꯃꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯣꯌꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯖꯣꯟ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ꯫

• ꯕ꯭ꯂꯣꯛ ꯇꯧꯔꯕꯥ ꯋꯥꯀꯠꯁꯤꯡ ꯁꯦꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯄꯣꯏꯟꯇ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯤ ꯌꯥꯝꯅꯥ ꯇꯤꯅꯕꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯔꯦꯛ ꯑꯗꯨ ꯐꯥꯎꯕꯗꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯗꯨ ꯑꯔꯥꯅꯕꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯂꯕꯗꯤ ꯃꯗꯨ ꯐꯖꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯣꯏ꯫ ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯗꯥ ꯂꯦꯑꯥꯎꯠ ꯄ꯭ꯂꯥꯅꯤꯡ ꯑꯁꯤ ꯔꯦꯛ ꯗꯤꯖꯥꯏꯅꯒꯨꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯦꯇꯑꯄꯀꯤ ꯊꯧꯔꯥꯡ ꯇꯧꯔꯕꯗꯤ, ꯑꯆꯨꯝꯕꯥ ꯔꯦꯛ ꯑꯃꯥ ꯈꯅꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯒꯥꯏꯗꯂꯥꯏꯅꯁꯤꯡꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯕꯥ ꯌꯥꯏ:

https://www.xysfitness.com/ꯀꯝꯃꯔꯁꯤꯑꯦꯜ-ꯖꯤꯝ-ꯒꯤꯗꯃꯛ-ꯑꯆꯨꯝꯕꯥ-ꯁ꯭ꯇꯣꯔꯦꯖ-ꯔꯦꯛ-ꯀꯃꯗꯧꯅꯥ ꯈꯅꯒꯗꯒꯦ.html

꯶.ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯦꯁꯔꯤꯖꯒꯤꯗꯃꯛ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ꯫

ꯕ꯭ꯌꯨꯇꯤꯛ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯐ꯭ꯔꯤ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯈꯥꯒꯤꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯌꯥꯑꯣꯕꯥ ꯌꯥꯏ:

• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯁꯤꯡ꯫

• ꯌꯣꯒ ꯃꯦꯠꯁꯤꯡ꯫

• ꯐꯣꯝ ꯔꯣꯂꯔꯁꯤꯡ꯫

• ꯍꯤꯗꯥꯛ ꯂꯥꯡꯊꯛꯀꯤ ꯕꯣꯂꯁꯤꯡ꯫

• ꯁꯦꯟꯗꯂꯋꯨꯗ ꯊꯥꯕꯥ꯫

• ꯑꯄꯤꯀꯄꯥ ꯃꯣꯕꯤꯂꯤꯇꯤꯒꯤ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯃꯗ꯭ꯔꯕꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯑꯔꯥꯞꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯤ ꯌꯥꯝꯅꯥ ꯇꯤꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯁꯦꯝꯕꯥ ꯌꯥꯏ꯫

ꯗꯦꯗꯤꯀꯦꯇꯦꯗ ꯅꯠꯠꯔꯒꯥ ꯏꯟꯇꯤꯒ꯭ꯔꯦꯇꯦꯗ ꯑꯦꯛꯁꯦꯁꯔꯤꯖ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯃꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ:

• ꯑꯄꯤꯀꯄꯥ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯑꯣꯔꯒꯥꯅꯥꯏꯖ ꯇꯧꯕꯥ꯫

• ꯀ꯭ꯂꯥꯁ ꯁꯦꯝ-ꯁꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯡꯗꯣꯀꯄꯒꯤ ꯊꯕꯛ ꯐꯒꯠꯍꯅꯕꯥ꯫

• ꯑꯦꯛꯁꯦꯁꯔꯤꯖꯁꯤꯡ ꯐꯖꯅꯥ ꯐꯪꯍꯅꯕꯥ꯫

• ꯃꯐꯝ ꯑꯗꯨꯒꯤ ꯚꯤꯖꯨꯑꯦꯜ ꯀ꯭ꯂꯤꯅꯁꯤꯡ ꯐꯒꯠꯍꯅꯕꯥ꯫

ꯍꯥꯏ-ꯇꯔꯅꯑꯣꯚꯔ ꯀ꯭ꯂꯥꯁꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯦꯛꯁꯦꯁꯔꯤꯖ ꯁ꯭ꯇꯣꯔꯦꯖꯅꯥ ꯁ꯭ꯇꯥꯐꯁꯤꯡꯒꯤ ꯋꯥꯔꯀꯐ꯭ꯂꯣ ꯑꯃꯁꯨꯡ ꯃꯦꯝꯕꯔ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯑꯅꯤꯃꯛ ꯐꯒꯠꯍꯜꯂꯤ꯫

꯷.ꯃꯣꯗ꯭ꯌꯨꯂꯔ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯣꯂꯨꯁꯅꯁꯤꯡ꯫

ꯑꯄꯤꯀꯄꯥ ꯖꯤꯝ ꯈꯔꯗꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯃꯊꯧ ꯇꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯃꯤꯛꯁ ꯑꯁꯤ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯍꯣꯡꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯀꯦꯁ ꯑꯁꯤꯗꯥ ꯃꯣꯗꯨꯂꯔ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯣꯂꯨꯁꯅꯁꯤꯡ ꯑꯁꯤ ꯈꯟꯅꯕꯒꯤ ꯃꯊꯧ ꯇꯥꯏ꯫

ꯃꯣꯗꯨꯂꯔ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯁꯤ ꯑꯌꯥꯕꯥ ꯄꯤꯕꯥ ꯌꯥꯏ:

• ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯁꯦꯂꯐꯃꯒꯤ ꯊꯧꯔꯥꯡꯁꯤꯡ꯫

• ꯃꯤꯛꯁ ꯇꯧꯔꯕꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯁ꯭ꯇꯣꯔꯦꯖ꯫

• ꯖꯤꯝ ꯑꯁꯤ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯖꯅꯥ ꯄꯥꯀꯊꯣꯛ ꯆꯥꯎꯊꯣꯀꯄꯥ꯫

• ꯇꯨꯡꯗꯥ ꯂꯥꯛꯀꯗꯕꯥ ꯂꯦꯑꯥꯎꯠ ꯍꯣꯡꯂꯀꯄꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯑꯦꯗꯞꯇꯦꯁꯟ꯫

ꯃꯁꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯒꯅꯤ:

• ꯍꯦꯅꯒꯠꯂꯛꯂꯤꯕꯥ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯝ ꯕ꯭ꯔꯥꯟꯗꯁꯤꯡ꯫

• ꯄꯤ.ꯇꯤ.ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯅꯥ ꯑꯅꯧꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫

• ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯀ꯭ꯂꯥꯁ ꯐꯣꯔꯃꯦꯇꯁꯤꯡ ꯇꯦꯁ꯭ꯠ ꯇꯧꯕꯥ ꯈꯨꯗꯣꯡꯆꯥꯕꯁꯤꯡ꯫

• ꯀ꯭ꯂꯥꯏꯟꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯁ꯭ꯇꯝ ꯄ꯭ꯔꯗꯛꯇ ꯀꯝꯕꯤꯅꯦꯁꯅꯁꯤꯡ ꯁꯦꯃꯒꯠꯄꯥ ꯗꯤꯁ꯭ꯠꯔꯤꯕ꯭ꯌꯨꯇꯔꯁꯤꯡ꯫

ꯄ꯭ꯔꯣꯖꯦꯛꯇ ꯌꯣꯜꯂꯤꯕꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯗꯤꯁ꯭ꯠꯔꯤꯕ꯭ꯌꯨꯇꯔꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯃꯣꯗ꯭ꯌꯨꯂꯔ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯇꯦꯜꯂꯔ ꯑꯣꯏꯕꯥ ꯁꯣꯂꯨꯁꯟ ꯑꯃꯥ ꯄꯤꯕꯗꯁꯨ ꯂꯥꯏꯊꯣꯀꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

ꯑꯄꯤꯀꯄꯥ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯃꯥ ꯂꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯀꯔꯤ ꯌꯦꯡꯒꯗꯒꯦ꯫

ꯀꯝꯄꯦꯛꯇ ꯐꯦꯁꯤꯂꯤꯇꯤꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯍꯧꯖꯤꯀꯁꯨ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯔꯗꯁꯤꯡ ꯉꯥꯛꯅꯥ ꯆꯠꯄꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯀ꯭ꯔꯦꯇꯥꯁꯤꯡꯅꯥ ꯁꯥꯏꯖ ꯅꯠꯠꯔꯒꯥ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯈꯛꯇꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯔꯦꯛ ꯑꯃꯥ ꯈꯅꯒꯗꯕꯅꯤ꯫

ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯁꯤꯡꯗꯤ:

ꯍꯦꯚꯤ-ꯗ꯭ꯌꯨꯇꯤ ꯀꯟꯁꯠꯔꯛꯁꯟ ꯇꯧꯕꯥ꯫

ꯑꯄꯤꯀꯄꯥ ꯔꯦꯛ ꯑꯃꯁꯨ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯂꯂꯣꯟ-ꯏꯇꯤꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯒꯤꯗꯃꯛ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫

ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯂꯩꯕꯥ꯫

ꯀꯝꯄꯦꯛꯇ ꯗꯤꯖꯥꯏꯟ ꯑꯁꯤ ꯁꯦꯐꯇꯤꯒꯤ ꯃꯃꯂꯗꯥ ꯂꯥꯀꯄꯥ ꯑꯣꯏꯔꯣꯏꯗꯕꯅꯤ꯫ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯂꯣꯗ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯅꯂꯣꯗ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯔꯦꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫

ꯄ꯭ꯔꯦꯛꯇꯤꯀꯦꯜ ꯑꯦꯛꯁꯦꯁꯤꯕꯤꯂꯤꯇꯤ ꯂꯩꯕꯥ꯫

ꯃꯦꯝꯕꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯆꯁꯤꯡꯅꯥ ꯔꯦꯛ ꯑꯁꯤ ꯑꯁꯣꯀꯄꯥ ꯂꯤꯐꯇꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯕ꯭ꯂꯣꯛ ꯇꯧꯔꯕꯥ ꯑꯦꯛꯁꯦꯁ ꯂꯩꯍꯟꯗꯅꯥ ꯐꯖꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯒꯗꯕꯅꯤ꯫

ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯀꯝꯄꯦꯇꯤꯕꯤꯂꯤꯇꯤ ꯂꯩꯕꯥ꯫

ꯔꯦꯛ ꯑꯗꯨ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯑꯗꯨꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯀꯛꯅꯕꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯍꯅꯒꯗꯕꯅꯤ꯫

ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ ꯐꯤꯅꯤꯁ꯫

ꯄꯥꯎꯗꯔ ꯀꯣꯠ ꯇꯧꯔꯕꯥ ꯐꯤꯅꯤꯁ ꯑꯃꯅꯥ ꯍꯦꯟꯅꯥ ꯁꯦꯡꯂꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯉꯝꯕꯒꯤ ꯆꯥꯡ ꯐꯒꯠꯍꯜꯂꯤ꯫

ꯑꯣ.ꯏ.ꯑꯦꯝ. ꯑꯃꯁꯨꯡ ꯀꯁ꯭ꯇꯃꯔꯥꯏꯖꯦꯁꯟ ꯑꯣꯄꯁꯅꯁꯤꯡ꯫

ꯀꯁ꯭ꯇꯝ ꯁꯥꯏꯖ, ꯃꯆꯨ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯑꯥꯎꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯑꯀꯛꯅꯕꯥ ꯕ꯭ꯔꯥꯟꯗꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯐ꯭ꯂꯣꯔ ꯄ꯭ꯂꯥꯅꯁꯤꯡ ꯂꯩꯕꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯑꯀꯨꯞꯄꯥ ꯃꯔꯣꯂꯒꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥꯒꯤ ꯑꯁꯤꯁꯨ ꯄꯥꯕꯥ ꯌꯥꯒꯅꯤ:

https://www.xysfitness.com/ꯋꯥꯠ-ꯃꯦꯛꯁ-ꯑꯦ-ꯁ꯭ꯇꯣꯔꯦꯖ-ꯔꯦꯛ-ꯇꯁꯦꯡꯅꯥ-ꯀꯃꯔꯁꯤꯑꯦꯜ-ꯒ꯭ꯔꯦꯗ.html

ꯁ꯭ꯇꯣꯔꯦꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡꯅꯥ ꯇꯧꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯁꯤꯡ꯫

ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯄꯦꯁ ꯂꯤꯃꯤꯇꯦꯗ ꯑꯣꯏꯕꯥ ꯃꯇꯃꯗꯥ, ꯁ꯭ꯇꯣꯔꯦꯖꯒꯤ ꯑꯁꯣꯌꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯏꯝꯄꯦꯛꯇ ꯑꯃꯥ ꯄꯤ꯫ ꯃꯈꯥꯗꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:

ꯀꯝꯄꯦꯛꯇ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯑꯃꯒꯤꯗꯃꯛ ꯂꯥꯔꯖ-ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯂꯧꯕꯥ꯫

ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯀ꯭ꯂꯕ ꯑꯃꯒꯤꯗꯃꯛ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯔꯦꯛ ꯑꯃꯅꯥ ꯕ꯭ꯌꯨꯇꯤꯛ ꯁ꯭ꯇꯨꯗꯤꯑꯣ ꯑꯃꯗꯥ ꯃꯐꯝ ꯌꯥꯝꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫

ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯔꯦꯀꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ꯫

ꯃꯤꯑꯣꯏ ꯑꯃꯃꯃꯒꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯌꯨꯅꯤꯠ ꯀꯌꯥꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯤꯝ ꯑꯃꯕꯨ ꯃꯤ ꯌꯥꯝꯅꯥ ꯇꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯗꯤꯁꯑꯣꯔꯒꯅꯥꯏꯖ ꯇꯧꯕꯥ ꯐꯥꯎꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯃꯦꯝꯕꯔ ꯐ꯭ꯂꯣꯕꯨ ꯏꯒꯅꯣꯔ ꯇꯧꯕꯥ꯫

ꯁ꯭ꯇꯣꯔꯦꯖꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯗꯕꯅꯤ, ꯃꯗꯨ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ꯫

ꯂꯥꯏꯠ-ꯗ꯭ꯌꯨꯇꯤ ꯄ꯭ꯔꯗꯛꯇꯁꯤꯡ ꯈꯅꯕꯒꯤ ꯊꯕꯛ꯫

ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯗꯁꯨ ꯑꯌꯥꯝꯕꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯝꯅꯥ ꯂꯩ꯫ ꯂꯥꯏꯠ-ꯗ꯭ꯌꯨꯇꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯏ꯫

ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯒ꯭ꯔꯣꯊꯀꯤꯗꯃꯛ ꯊꯧꯔꯥꯡ ꯇꯧꯗꯕꯥ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯔꯦꯟꯖ ꯑꯗꯨ ꯆꯥꯎꯈꯠꯂꯛꯂꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯗꯨꯅꯥ ꯇꯨꯡꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯀꯄꯥ ꯌꯥꯍꯅꯒꯗꯕꯅꯤ꯫

ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯒꯤꯗꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯗꯨ ꯀꯅꯥꯅꯣ?

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯄꯦꯁ-ꯁꯦꯚꯤꯡ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯁꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯒꯤ ꯃꯈꯥ ꯄꯣꯜꯂꯤ:

• ꯅꯍꯥꯛꯀꯤ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯁꯥꯏꯖ꯫

• ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯃꯤꯛꯁ ꯇꯧꯕꯥ꯫

• ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧ꯫

• ꯃꯦꯝꯕꯔ ꯇ꯭ꯔꯥꯐꯤꯛ꯫

• ꯂꯦꯑꯥꯎꯠ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ꯫

• ꯕ꯭ꯔꯥꯟꯗꯤꯡ ꯑꯃꯁꯨꯡ ꯚꯤꯖꯨꯑꯦꯂꯒꯤ ꯄꯥꯟꯗꯃꯁꯤꯡ꯫

ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯝ ꯀꯌꯥꯗꯥ, ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁꯣꯂꯨꯁꯟ ꯑꯁꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯁꯤꯒꯤ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯁꯤꯅꯤ:

• ꯀꯝꯄꯦꯛꯇ ꯗꯝꯕꯜ ꯁ꯭ꯇꯣꯔꯦꯖ꯫

• ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯑꯦꯛꯁꯦꯁꯔꯤꯖ ꯁ꯭ꯇꯣꯔꯦꯖ꯫

• ꯀꯦꯇꯂꯕꯦꯜ ꯑꯣꯔꯒꯅꯥꯏꯖꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯦꯟ.ꯗꯤ.ꯑꯦ

• ꯚꯔꯇꯤꯀꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯜ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯂꯦꯑꯥꯎꯠ ꯄ꯭ꯂꯥꯅꯤꯡ ꯇꯧꯕꯥ꯫

ꯍꯦꯟꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ ꯍꯥꯄꯆꯤꯟꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯄꯥꯟꯗꯝ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯗꯕꯥ ꯁꯦꯡꯂꯕꯥ, ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯄꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ XYS ꯐꯤꯠꯅꯦꯁ ꯈꯅꯒꯗꯒꯦ꯫

ꯑꯦꯛꯁ.ꯋꯥꯏ.ꯑꯦꯁ.ꯐꯤꯠꯅꯦꯁ ꯑꯁꯤ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔ ꯑꯃꯅꯤ꯫ ꯖꯤꯝ ꯃꯄꯨꯁꯤꯡ, ꯗꯤꯁ꯭ꯠꯔꯤꯕ꯭ꯌꯨꯇꯔꯁꯤꯡ, ꯏꯝꯄꯣꯔꯇꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯖꯦꯛꯇ ꯌꯣꯜꯂꯤꯕꯁꯤꯡꯒꯤ ꯁꯦꯕꯥ ꯇꯧꯔꯤꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯩꯈꯣꯌꯅꯥ ꯇꯁꯦꯡꯕꯥ ꯂꯂꯣꯟ-ꯏꯇꯤꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯣꯂꯨꯁꯅꯁꯤꯡ ꯄꯤꯔꯤ, ꯃꯁꯤꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯤꯃꯁꯤꯡ, ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯕ꯭ꯌꯨꯇꯤꯛ ꯐꯤꯠꯅꯦꯁ ꯁ꯭ꯄꯦꯁꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯝꯄꯦꯛꯇ ꯑꯃꯁꯨꯡ ꯀꯁ꯭ꯇꯃꯁ ꯑꯣꯏꯕꯥ ꯑꯣꯄꯁꯅꯁꯤꯡ ꯌꯥꯑꯣꯔꯤ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯗꯨ꯫

• ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ꯫

• ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯝꯄꯦꯛꯇ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯣꯂꯨꯁꯅꯁꯤꯡ꯫

• ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ꯫

• ꯑꯣ.ꯏ.ꯑꯦꯝ. ꯑꯃꯁꯨꯡ ꯑꯣ.ꯗꯤ.ꯑꯦꯝ

• ꯀꯁ꯭ꯇꯝ ꯂꯣꯒꯣ, ꯃꯆꯨ, ꯑꯃꯁꯨꯡ ꯗꯥꯏꯃꯦꯟꯁꯅꯁꯤꯡ꯫

• ꯐꯦꯛꯇꯔꯤ-ꯗꯥꯏꯔꯦꯛꯇ ꯁꯞꯂꯥꯏ ꯇꯧꯕꯥ꯫

• ꯁ꯭ꯇꯦꯕꯜ ꯄ꯭ꯔꯗꯛꯁꯟ ꯀꯦꯄꯥꯁꯤꯇꯤ ꯂꯩꯕꯥ꯫

• ꯃꯥꯂꯦꯃꯒꯤ ꯕꯤꯖꯤꯅꯦꯁꯀꯤꯗꯃꯛ ꯑꯦꯛꯁꯄꯣꯔꯠ ꯄꯦꯀꯦꯖꯤꯡ꯫

ꯑꯗꯣꯝꯅꯥ ꯀꯝꯄꯦꯛꯇ ꯗꯝꯕꯜ ꯔꯦꯛ ꯑꯃꯥ, ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯥ, ꯅꯠꯠꯔꯒꯥ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯝ ꯄ꯭ꯔꯣꯖꯦꯛꯇ ꯑꯃꯒꯤꯗꯃꯛ ꯀꯁ꯭ꯇꯃꯔ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯣꯂꯨꯁꯟ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯁꯨ, ꯑꯩꯈꯣꯌꯒꯤ ꯀꯥꯡꯕꯨꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫

ꯑꯍꯦꯅꯕꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯁꯣꯜꯌꯨꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯩꯈꯣꯌꯒꯤ ꯋꯦꯕꯁꯥꯏꯠꯇꯥ ꯆꯪꯕꯤꯌꯨ:

https://www.xysfitness.com/ ꯗꯥ ꯊꯥꯕꯤꯔꯀꯎ꯫

ꯂꯣꯏꯁꯤꯟꯕ

ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯃꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯁ꯭ꯄꯦꯁ ꯄ꯭ꯂꯥꯅꯤꯡꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫ ꯑꯆꯨꯝꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯁꯤꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯔꯨꯝ ꯂꯧꯗꯅꯥ ꯁꯦꯐꯇꯤ, ꯂꯦꯑꯥꯎꯠ, ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯄ꯭ꯔꯣꯇꯦꯛꯁꯟ, ꯑꯃꯁꯨꯡ ꯃꯦꯝꯕꯔ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯄꯦꯁ ꯁꯦꯚꯤꯡ ꯑꯣꯄꯁꯟ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:

• ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ꯫

• ꯀꯝꯄꯦꯛꯇ ꯗꯝꯕꯜ ꯔꯦꯀꯁꯤꯡ꯫

• ꯚꯔꯇꯤꯀꯦꯜ ꯄ꯭ꯂꯦꯠ ꯁ꯭ꯇꯣꯔꯦꯖ꯫

• ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯔꯦꯀꯁꯤꯡ꯫

• ꯑꯦꯛꯁꯦꯁꯔꯤ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯤꯁ꯭ꯇꯦꯃꯁꯤꯡ꯫

• ꯇꯨꯡꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛ ꯃꯣꯗ꯭ꯌꯨꯂꯔ ꯂꯦꯑꯥꯎꯇꯁꯤꯡ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯈꯅꯕꯁꯤ ꯃꯔꯛꯇꯥ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯥ ꯑꯃꯅꯤ꯫ ꯁ꯭ꯄꯦꯁ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ, ꯌꯨꯖꯔ ꯑꯦꯛꯁꯦꯁꯤꯕꯤꯂꯤꯇꯤ, ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯗ꯭ꯌꯨꯔꯦꯕꯤꯂꯤꯇꯤ, ꯑꯃꯁꯨꯡ ꯚꯤꯖꯨꯑꯦꯜ ꯑꯣꯔꯒꯅꯥꯏꯖꯦꯁꯅꯒꯤ .

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣ, ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯝ, ꯅꯠꯠꯔꯒꯥ ꯗꯤꯁ꯭ꯠꯔꯤꯕ꯭ꯌꯨꯁꯟ ꯄ꯭ꯔꯣꯖꯦꯛꯇ ꯑꯃꯒꯤꯗꯃꯛ ꯁꯣꯔꯁ ꯇꯧꯔꯕꯗꯤ ꯁ꯭ꯄꯦꯁ ꯁꯦꯚꯤꯡ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ , ꯑꯦꯛꯁ.ꯋꯥꯏ.ꯑꯦꯁ.ꯐꯤꯠꯅꯦꯁꯅꯥ ꯐꯦꯛꯇꯔꯤ-ꯗꯥꯏꯔꯦꯛꯇ ꯁꯄꯣꯔꯠ ꯑꯃꯁꯨꯡ ꯑꯣ.ꯏ.ꯑꯦꯝ.

ꯑꯦꯐ.ꯑꯦ.ꯀ꯭ꯌꯨ

ꯑꯄꯤꯀꯄꯥ ꯖꯤꯝ ꯑꯃꯒꯤꯗꯃꯛ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯛ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯑꯣꯄꯁꯅꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯄꯦꯁ ꯍꯟꯊꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯃꯈꯜ ꯀꯌꯥ ꯊꯝꯕꯥ ꯉꯝꯃꯤ꯫

ꯀꯝꯄꯦꯛꯇ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯂꯂꯣꯟ-ꯏꯇꯤꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯒꯤꯗꯃꯛ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯑꯣꯏꯕ꯭ꯔꯥ?

ꯍꯣꯌ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ-ꯒ꯭ꯔꯦꯗꯀꯤ ꯃꯆꯥꯀꯁꯤꯡ, ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯁ꯭ꯠꯔꯀꯆꯔ, ꯑꯃꯁꯨꯡ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯂꯣꯗ ꯀꯦꯄꯥꯁꯤꯇꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ꯫

ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯝ ꯑꯃꯗꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯐꯝ ꯀꯅꯕꯥ ꯉꯃꯒꯅꯤ?

ꯀ꯭ꯂꯥꯇꯔ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯣꯔ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯀꯝꯄꯦꯛꯇ ꯔꯦꯀꯁꯤꯡ, ꯚꯔꯇꯤꯀꯦꯜ ꯁ꯭ꯇꯣꯔꯦꯖ, ꯋꯥꯜ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯂꯦꯑꯥꯎꯇꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯃꯜꯇꯤ-ꯌꯨꯖ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯤꯁ꯭ꯇꯦꯃꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫

ꯑꯄꯤꯀꯄꯥ ꯖꯤꯝ ꯑꯃꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯔꯦꯀꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯔꯦꯛ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯒꯗ꯭ꯔꯥ?

ꯃꯁꯤ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯃꯤꯛꯁ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯣꯔ ꯄ꯭ꯂꯥꯅꯒꯤ ꯃꯈꯥ ꯄꯣꯜꯂꯤ꯫ ꯀꯦꯁ ꯀꯌꯥꯗꯥ, ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯟ ꯔꯦꯛ ꯑꯁꯤ ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏ꯫

ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯑꯄꯤꯀꯄꯥ ꯃꯐꯃꯁꯤꯡꯒꯤꯗꯃꯛ ꯀꯁ꯭ꯇꯃꯁ ꯑꯣꯏꯅꯥ ꯁꯦꯝꯕꯥ ꯌꯥꯒꯗ꯭ꯔꯥ?

ꯍꯣꯏ. ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔ ꯀꯌꯥꯅꯥ ꯀꯁ꯭ꯇꯝ ꯗꯥꯏꯃꯦꯟꯁꯟ, ꯃꯆꯨ, ꯂꯣꯒꯣ, ꯑꯃꯁꯨꯡ ꯂꯦꯑꯥꯎꯠ ꯑꯣꯄꯁꯅꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯑꯣ.ꯏ.ꯑꯦꯝ. ꯑꯃꯁꯨꯡ ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯝ ꯑꯃꯗꯥ ꯁ꯭ꯇꯣꯔꯦꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯅꯣ?

ꯁ꯭ꯇꯣꯔꯦꯖꯅꯥ ꯁꯦꯐꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ, ꯖꯤꯝ ꯑꯁꯤ ꯃꯤꯠꯌꯦꯡꯗꯥ ꯁꯦꯡꯅꯥ ꯊꯝꯃꯤ, ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡ ꯉꯥꯀꯊꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯃꯦꯝꯕꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯑꯃꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯏ꯫

ꯀꯣꯜ ꯇꯨ ꯑꯦꯛꯁꯟ ꯇꯧꯕꯥ꯫

ꯊꯤꯔꯤꯕꯔꯥ ? ꯁ꯭ꯄꯦꯁ ꯁꯦꯚꯤꯡ ꯇꯧꯕꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯔꯦꯀꯁꯤꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯨꯗꯤꯑꯣ, ꯕ꯭ꯌꯨꯇꯤꯛ ꯖꯤꯝ, ꯅꯠꯠꯔꯒꯥ ꯄ꯭ꯔꯥꯏꯚꯦꯠ-ꯂꯦꯕꯦꯜ ꯕꯤꯖꯤꯅꯦꯁꯀꯤꯗꯃꯛꯇꯥ

ꯑꯦꯛꯁ.ꯋꯥꯏ.ꯑꯦꯁ . ꯄꯣꯠꯊꯣꯛꯀꯤ ꯑꯀꯨꯞꯄꯥ ꯃꯔꯣꯂꯁꯤꯡ, ꯑꯣ.ꯏ.ꯑꯦꯝ.ꯒꯤ ꯀꯁ꯭ꯇꯃꯔꯥꯏꯖꯦꯁꯟ, ꯑꯃꯁꯨꯡ ꯀꯝꯄꯦꯛꯇ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯁ꯭ꯇꯣꯔꯦꯖ ꯁꯣꯂꯨꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛ ꯐꯦꯛꯇꯔꯤ-ꯗꯥꯏꯔꯦꯛꯇ ꯀꯣꯇꯦꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛ