ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ: ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯄꯨꯝꯅꯃꯛꯀꯤꯗꯃꯛ ꯔꯨꯇꯤꯅꯁꯤꯡ

ꯑꯗꯣꯝꯅꯥ ꯖꯤꯃꯗꯥ ꯆꯠꯈ꯭ꯔꯦ꯫ ꯑꯗꯣꯝꯅꯥ ꯔꯣꯁꯤꯡ ꯎꯕꯥ ꯐꯪꯒꯅꯤ ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯒꯤ . ꯃꯈꯣꯌ ꯑꯁꯤ ꯁꯥꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏ ꯍꯥꯌꯕꯥ ꯅꯈꯣꯌꯅꯥ ꯈꯉꯂꯦ꯫ ꯑꯗꯨꯕꯨ ꯋꯥꯍꯪꯗꯤ ꯂꯩꯔꯤ ꯃꯗꯨꯗꯤ ꯑꯩꯅꯥ ꯃꯈꯣꯌꯒꯥ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤ ꯇꯧꯔꯤꯕꯒꯦ?

ꯃꯤꯑꯣꯏ ꯀꯌꯥ ꯑꯃꯅꯥ ꯃꯦꯁꯤꯟ ꯑꯃꯗꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯦꯁꯤꯟ ꯑꯃꯗꯥ ꯄꯥꯟꯗꯝ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ ꯆꯠꯄꯥ, ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯈꯔꯥ ꯇꯧꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯐꯣꯟ ꯑꯗꯨ ꯆꯦꯛ ꯇꯧꯕꯥ ꯂꯝꯕꯤꯗꯥ ꯆꯦꯜꯂꯤ꯫ ꯑꯁꯦꯡꯕꯥ ꯐꯂꯁꯤꯡ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ—ꯃꯁꯤ ꯐꯦꯠ ꯍꯟꯊꯍꯅꯕꯥ, ꯃꯁꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯥꯉ꯭ꯒꯜ ꯂꯩꯕꯥ ꯑꯣꯏꯔꯕꯁꯨ- ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯂꯥꯟ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫

ꯐꯖꯕꯥ ꯑꯁꯤ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯃꯦꯁꯤꯅꯁꯤꯡꯒꯤ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯁꯦꯇꯤꯂꯤꯇꯤꯗꯥ ꯂꯩ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯤꯅꯨꯡꯁꯤ ꯂꯩꯕꯥ ꯕꯤꯒꯤꯅꯔ ꯁꯔꯛꯌꯨꯠꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯦꯝ ꯁꯥꯕꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌ ꯑꯁꯤ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯗ꯭ꯔꯣꯞ ꯁꯦꯠꯁꯤꯡ ꯇꯧꯔꯤꯕꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯕꯣꯗꯤꯕꯤꯜꯗꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯁꯨ ꯒꯣꯄꯟ ꯈꯨꯠꯂꯥꯌꯅꯤ꯫

ꯒꯥꯏꯗꯂꯥꯏꯟ ꯑꯁꯤꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁꯀꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯥ ꯆꯨꯅꯕꯥ ꯁ꯭ꯠꯔꯀꯆꯔꯦꯜ ꯔꯨꯇꯤꯟ ꯑꯍꯨꯝ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯑꯗꯣꯝꯅꯥ ꯖꯤꯃꯗꯥ ꯑꯗꯣꯃꯒꯤ ꯃꯇꯝ ꯑꯗꯨꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

1. ꯕꯤꯒꯤꯅꯔ ꯔꯨꯇꯤꯟ: ꯐꯥꯎꯟꯗꯦꯁꯟ ꯁꯦꯝꯕꯥ .

ꯄꯥꯟꯗꯝ: ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯅꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯁꯤꯡ ꯇꯃꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯁꯦꯃꯒꯠꯂꯨ꯫ ꯐ꯭ꯔꯤꯛꯕꯦꯟꯁꯤ: ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ 2-3 (ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ)꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯖꯤꯃꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯃꯔꯨꯄꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯔꯨꯕꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯃꯥ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯒꯤ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯇꯅꯥ 'push' ꯑꯃꯁꯨꯡ 'pull'ꯗꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯍꯜꯂꯤ꯫

'ꯐꯨꯜ-ꯕꯣꯗꯤ ꯁꯔꯛꯌꯨꯏꯠ'

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯁꯦꯠ 1 ꯄꯥꯡꯊꯣꯀꯎ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯔꯦꯁ꯭ꯠ (ꯁꯦꯀꯦꯟꯗ 30-60)ꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯊꯪꯒꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯆꯠꯂꯨ꯫ ꯁꯔꯛꯌꯨꯏꯠ ꯄꯨꯝꯅꯃꯛ 2-3 ꯔꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

1. ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ: ꯱꯲-꯱꯵ ꯔꯦꯄꯁꯤꯡ (ꯇꯥꯔꯒꯦꯠꯁꯤꯡ: ꯀ꯭ꯕ꯭ꯌꯥꯗꯁꯤꯡ, ꯒ꯭ꯂꯨꯠꯁꯤꯡ)

2. ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ: ꯱꯲-꯱꯵ ꯔꯤꯞ (ꯇꯥꯔꯒꯦꯠ: ꯆꯦꯁ꯭ꯠ, ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ)

3. ꯂꯦꯠ ꯄꯨꯂꯗꯎꯟ: ꯱꯲-꯱꯵ ꯔꯤꯄꯁ (ꯇꯥꯔꯒꯦꯠ: ꯕꯦꯛ, ꯕꯥꯏꯁꯦꯞꯁ)

4. ꯑꯣꯚꯔꯍꯦꯗ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ: ꯱꯲-꯱꯵ ꯔꯤꯞ (ꯇꯥꯔꯒꯦꯠꯁꯤꯡ: ꯁꯣꯜꯗꯔꯁꯤꯡ)

5. ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯀ꯭ꯔꯥꯟꯆ ꯃꯦꯁꯤꯟ: ꯔꯤꯞ ꯱꯵-꯲꯰ (ꯇꯥꯔꯒꯦꯠꯁꯤꯡ: ꯀꯣꯔ)

ꯄ꯭ꯔꯣ ꯇꯤꯞ: ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯇꯦꯝꯄꯣ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯃꯊꯛꯇꯥ '1-2' ꯀꯥꯎꯟꯇ ꯇꯧꯕꯥ, ꯑꯃꯁꯨꯡ '1-2-3' ꯃꯈꯥꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯀꯥꯎꯟꯇ ꯇꯧ꯫ ꯀꯟꯠꯔꯣꯜ ꯑꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

2. ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠ ꯔꯨꯇꯤꯟ: 'ꯄꯨꯁ-ꯄꯨꯜ' ꯁ꯭ꯞꯂꯤꯠ

ꯄꯥꯟꯗꯝ: ꯍꯥꯏꯄꯔꯠꯔꯣꯐꯤ (ꯃꯁꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ) ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ꯫ ꯐ꯭ꯔꯤꯛꯕꯦꯟꯁꯤ: ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ 4 ꯔꯛ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁꯣꯝ/ꯇꯨ/ꯊꯪꯟ-ꯊꯪꯅꯅꯥ)꯫

ꯁ꯭ꯇꯦꯖ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯚꯣꯜꯌꯨꯝ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯈꯥꯌꯗꯣꯛꯅꯕꯥ ꯁꯦꯝ ꯁꯥꯔꯦ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯁꯤꯖꯤꯟꯅꯒꯅꯤ ꯁꯨꯄꯔꯁꯦꯠꯁꯤꯡ —ꯔꯤꯁ꯭ꯇꯦꯠ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ ꯕꯦꯛ-ꯇꯨ-ꯕꯦꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯅꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯦ: ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯤꯠꯌꯦꯡ

• ꯁꯨꯄꯥꯔꯁꯦꯠ ꯱:

  • ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ: ꯔꯦꯞ ꯱꯰ꯒꯤ ꯁꯦꯠ ꯳

  • ꯐꯝꯂꯤꯕꯥ ꯔꯣꯜ: ꯔꯦꯞ ꯱꯰ꯒꯤ ꯁꯦꯠ ꯳

• ꯁꯨꯄꯥꯔꯁꯦꯠ ꯲: ꯱.

  • ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ: ꯔꯤꯞ ꯱꯲ꯒꯤ ꯁꯦꯠ ꯳

  • ꯂꯥꯠ ꯄꯨꯂꯗꯎꯟ: ꯔꯦꯞ ꯱꯲ꯒꯤ ꯁꯦꯠ ꯳

• ꯐꯤꯅꯤꯁꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯥ: ꯱.

  • ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯄ꯭ꯔꯦꯁ ꯗꯥꯎꯟ: ꯔꯦꯞ ꯱꯵ꯒꯤ ꯁꯦꯠ ꯳

ꯋꯥꯔꯀꯑꯥꯎꯠ ꯕꯤ: ꯕꯣꯗꯤ ꯐꯣꯀꯁ ꯂꯣꯌꯔꯕꯥ

• ꯁꯨꯄꯥꯔꯁꯦꯠ ꯱:

  • ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ: ꯔꯦꯞ ꯱꯰ꯒꯤ ꯁꯦꯠ ꯳

  • ꯂꯦꯒ ꯀꯔꯜ (ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡꯁ): ꯔꯦꯞ ꯱꯲ꯒꯤ ꯁꯦꯠ ꯳

• ꯁꯨꯄꯥꯔꯁꯦꯠ ꯲: ꯱.

  • ꯂꯦꯒ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ (ꯀ꯭ꯕꯥꯗꯁ): ꯔꯦꯞ ꯱꯲ꯒꯤ ꯁꯦꯠ ꯳

  • ꯀꯥꯜꯐ ꯔꯦꯏꯁ: ꯔꯦꯞ ꯱꯵ꯒꯤ ꯁꯦꯠ ꯳

• ꯐꯤꯅꯤꯁꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯥ: ꯱.

  • ꯔꯣꯇꯥꯔꯤ ꯇꯣꯔꯁꯣ: ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯔꯤꯞ ꯱꯵ꯒꯤ ꯁꯦꯠ ꯳

꯳.ꯑꯍꯣꯡꯕꯥ ꯔꯨꯇꯤꯟ: ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯗ꯭ꯔꯣꯞ ꯁꯦꯠꯁꯤꯡ

ꯄꯥꯟꯗꯝ: ꯄ꯭ꯂꯦꯇꯐꯣꯔꯃꯁꯤꯡ ꯊꯨꯒꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯦꯛꯁꯤꯃꯝ ꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ꯫ ꯐ꯭ꯔꯤꯛꯕꯦꯟꯁꯤ: ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯴-꯵꯫

ꯃꯁꯤꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁꯦꯂꯦꯛꯇꯣꯔꯤꯖ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯇꯁꯦꯡꯅꯥ ꯃꯉꯥꯜ ꯄꯤꯔꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯤꯟ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯣꯡꯂꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ 'ꯗ꯭ꯔꯣꯞ ꯁꯦꯠꯁꯤꯡ' ꯈꯨꯗꯛꯇꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ—ꯃꯗꯨꯗꯤ ꯗꯝꯕꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯊꯕꯛ ꯑꯃꯅꯤ꯫

'ꯃꯦꯀꯥꯅꯤꯀꯦꯜ ꯐꯦꯏꯂꯔ' ꯇꯦꯛꯅꯤꯛ ꯑꯁꯤ .

ꯅꯍꯥꯛꯅꯥ ꯔꯤꯞ 8ꯒꯤꯗꯃꯛꯇꯥ ꯂꯤꯐꯠ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯸ ꯔꯤꯞ ꯄꯥꯡꯊꯣꯀꯄꯥ꯫ ꯈꯨꯗꯛꯇꯥ ꯄꯤꯟ ꯑꯗꯨ ꯄ꯭ꯂꯦꯠ 1-2 (ꯂꯥꯏꯇꯔ) ꯋꯥꯡꯈꯠꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯔꯦꯞ ꯀꯌꯥ ꯇꯧ꯫ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯥꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

ꯁꯦꯝꯄꯜ ꯂꯦꯒ ꯗꯦ ꯐꯤꯅꯤꯁꯔ:

• ꯂꯦꯒ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯃꯦꯁꯤꯟ: ꯱.

  • ꯱꯵꯰ ꯂꯕꯁ x ꯸ ꯔꯤꯄꯁ ꯴.

  • ꯅꯣ ꯔꯦꯁ꯭ꯠ -> ꯱꯱꯰ ꯂꯕꯁ x ꯐꯦꯏꯜ ꯇꯧꯕꯥ

  • ꯅꯣ ꯔꯦꯁ꯭ꯠ -> ꯷꯰ ꯂꯕꯁ x ꯐꯦꯏꯜ ꯇꯧꯕꯥ

  • ꯃꯤꯅꯠ 2 ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 3 ꯔꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Why this works: This technique recruits every single muscle fiber, from fast-twitch to slow-twitch, leading to significant growth.

꯴.ꯑꯗꯣꯃꯒꯤ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯌꯦꯡꯁꯤꯅꯕꯥ .

ꯅꯍꯥꯛꯅꯥ ꯃꯥꯄꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯥꯄꯂꯅꯤ ꯍꯥꯌꯕꯥ ꯑꯗꯨ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯂꯣꯏ꯫

• ꯅꯍꯥꯛꯀꯤ ꯅꯝꯕꯔꯁꯤꯡ ꯂꯣꯒ ꯇꯧ: ꯏꯆꯝ ꯆꯝꯕꯥ ꯅꯣꯇꯕꯨꯛ ꯑꯃꯥ ꯊꯝꯃꯨ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯁꯦꯁꯟ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯔꯦꯄꯁꯤꯡ ꯔꯦꯀꯣꯔꯗ ꯇꯧ꯫

• ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯤꯚ ꯑꯣꯚꯔꯂꯣꯗ: ꯍꯦꯟꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯅꯥ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯧꯈꯤꯕꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯗꯥ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯱꯰ꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯕ ꯱꯰꯰ ꯇꯧꯔꯕꯗꯤ, ꯅꯨꯃꯤꯠ ꯑꯁꯤꯗꯥ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯱꯱ꯒꯤꯗꯃꯛꯇꯥ ꯂꯕ ꯱꯰꯰ ꯅꯠꯔꯒꯥ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯱꯰ꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯕ ꯱꯰꯵ ꯍꯣꯠꯅꯕꯤꯌꯨ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯤꯌꯨ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯅꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ (ꯁꯥꯟꯅꯄꯣꯠꯅꯥ ꯁꯣꯀꯄꯥ), ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯁꯤꯠ ꯑꯦꯗꯖꯁ꯭ꯇꯃꯦꯟꯇ ꯑꯗꯨ ꯆꯦꯛ ꯇꯧ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯲꯰꯲꯰ꯗꯥ ꯈꯟꯅꯈꯤꯕꯥ ꯑꯗꯨꯒꯨꯝꯅꯥ . ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯦꯟꯇꯦꯅꯦꯟꯁ & ꯁꯦꯐꯇꯤ ꯒꯥꯏꯗ , ꯃꯦꯁꯤꯅꯒꯤ ꯄꯥꯏꯚꯠ ꯄꯣꯏꯟꯇꯀꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯂꯥꯏꯟ ꯇꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯂꯣꯏꯁꯤꯟꯕ

ꯑꯗꯣꯝꯅꯥ ꯍꯧꯖꯤꯛ ꯑꯗꯣꯃꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯈꯣꯡꯆꯠ ꯍꯧꯗꯣꯀꯄꯥ ꯑꯣꯏꯔꯕꯁꯨ ꯅꯠꯠꯔꯒꯥ ꯑꯀꯨꯞꯄꯥ ꯃꯁꯜ ꯗꯦꯐꯤꯅꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯍꯣꯠꯅꯔꯕꯁꯨ, ꯁꯦꯂꯦꯛꯇꯣꯔꯤꯖ ꯇꯧꯔꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯄꯤꯔꯤ꯫

• ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ: ꯃꯈꯣꯌ ꯑꯁꯤ ꯁꯦꯐꯇꯤ ꯑꯃꯁꯨꯡ ꯂꯔꯅꯤꯡ ꯐꯣꯔꯃꯒꯤꯗꯃꯛꯇꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫

• ꯏꯟꯇꯔꯃꯦꯗꯤꯑꯦꯇꯁꯤꯡ: ꯃꯈꯣꯌꯗꯨ ꯚꯣꯜꯌꯨꯝ ꯑꯃꯁꯨꯡ ꯁꯨꯄꯔꯁꯦꯠꯀꯤꯗꯃꯛꯇꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫

• ꯑꯦꯗꯚꯥꯟꯁ: ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯗ꯭ꯔꯣꯞ ꯁꯦꯠꯒꯨꯝꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯇꯦꯛꯅꯤꯀꯁꯤꯡꯒꯤꯗꯃꯛ ꯁꯤꯖꯤꯟꯅꯧ꯫

ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯀꯟꯁꯤꯁ꯭ꯇꯦꯟꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯚꯦꯂꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯄ꯭ꯂꯥꯟ ꯑꯗꯨ ꯈꯅꯕꯤꯌꯨ, ꯃꯗꯨꯗꯥ ꯅꯨꯃꯤꯠ 4-6ꯅꯤ ꯆꯨꯞꯅꯥ ꯂꯦꯞꯄꯤꯌꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯌꯦꯡꯎ꯫

ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯛꯅꯕꯥ ꯃꯥꯌ ꯄꯥꯛꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯖꯤꯝ ꯑꯗꯨ ꯏꯛꯌꯨꯏꯞ ꯇꯧꯕꯤꯌꯨ , ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯃꯨꯗ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯔꯒꯣꯅꯣꯃꯤꯛ ꯗꯤꯖꯥꯏꯟ ꯄꯤꯕꯥ ꯃꯦꯁꯤꯅꯁꯤꯡ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ-ꯒ꯭ꯔꯦꯗꯀꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯂꯥꯏꯟ ꯑꯗꯨ ꯌꯦꯡꯕꯤꯌꯨ ꯁꯦꯂꯦꯛꯇꯣꯔꯤꯖ ꯁ꯭ꯠꯔꯦꯡꯊ ꯃꯦꯁꯤꯅꯁꯤꯡ꯫ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯄꯦꯁ ꯑꯗꯨ ꯑꯄꯒ꯭ꯔꯦꯗ ꯇꯧꯅꯕꯥ

ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯍꯪꯂꯀꯄꯥ ꯋꯥꯍꯪꯁꯤꯡ (ꯑꯦꯐ.ꯑꯦ.ꯀ꯭ꯌꯨ.)

ꯋꯥꯍꯪ : ꯑꯩꯅꯥ ꯃꯦꯁꯤꯅꯁꯤꯡꯗꯥ ꯁꯦꯠꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯃꯇꯝ ꯀꯌꯥ ꯂꯦꯞꯀꯗꯒꯦ?

ꯎ: ꯖꯦꯅꯦꯔꯦꯜ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯑꯣꯏꯅꯥ ꯁꯦꯀꯦꯟꯗ ꯶꯰-꯹꯰ ꯑꯁꯤ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯑꯣꯏ꯫ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯁꯔꯛꯌꯨꯏꯠ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯁꯦꯀꯦꯟꯗ 45ꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

ꯋꯥꯍꯪ : ꯑꯩꯅꯥ ꯃꯦꯁꯤꯅꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯔꯗꯤꯑꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯝꯕꯤꯟ ꯇꯧꯕꯥ ꯌꯥꯕꯔꯥ?

ꯎ: ꯃꯄꯨꯡ ꯐꯥꯅꯥ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯕꯥ ꯃꯦꯊꯗ ꯑꯃꯗꯤ 'ꯁꯔꯛꯌꯨꯏꯠ ꯇ꯭ꯔꯦꯅꯤꯡ,' ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯇ꯭ꯔꯦꯗꯃꯤꯜ ꯑꯃꯗꯥ ꯃꯤꯅꯤꯠ 5 ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯦꯁꯤꯟ ꯑꯃꯗꯥ ꯁꯦꯠ 3 ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯁꯦꯝꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯃꯩ ꯊꯥꯏ꯫

ꯋꯥꯍꯪ : ꯑꯩꯅꯥ ꯍꯦꯚꯤ ꯗ꯭ꯔꯣꯞ ꯁꯦꯠꯁꯤꯡ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯄꯣꯇꯔ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯕꯔꯥ?

ꯎ: ꯅꯠꯇꯦ, ꯃꯗꯨ ꯁꯦꯂꯦꯛꯇꯣꯔꯤꯖ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯗꯨꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯕꯁꯣꯜꯌꯨꯠ ꯐꯦꯜ ꯑꯣꯏꯅꯕꯥ ꯇ꯭ꯔꯦꯟ ꯇꯧꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯑꯔꯨꯝꯕꯥ ꯁ꯭ꯇꯦꯛ ꯑꯗꯨ ꯃꯦꯁꯤꯟ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯌꯥꯎꯏ꯫

ꯋꯥꯍꯪ : ꯃꯊꯪꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯗꯨꯗꯥ ꯀꯗꯥꯏꯗꯥ ꯆꯠꯀꯗꯒꯦ ꯍꯥꯌꯕꯥ ꯑꯩꯍꯥꯛꯅꯥ ꯀꯔꯝꯅꯥ ꯈꯉꯒꯅꯤ?

ꯎ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯧꯖꯤꯛ ꯂꯩꯔꯤꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯗꯨ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯗꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯂꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯑꯗꯨ ꯅꯨꯃꯤꯠ 2ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯦꯞꯂꯕꯗꯤ (ꯄ꯭ꯂꯦꯠ-ꯑꯦꯎꯑꯦꯗ) ꯑꯣꯏꯔꯕꯗꯤ, ꯏꯅꯇꯦꯟꯁꯤꯇꯤ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯁ꯭ꯞꯂꯤꯇꯇꯥ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯃꯇꯝ ꯑꯣꯏꯔꯦ꯫