ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯃꯦꯁꯤꯟ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯔꯤꯖꯜꯇ ꯑꯗꯨ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯅꯕꯒꯤ ꯄꯥꯎꯇꯥꯀꯁꯤꯡ꯫

ꯁꯥꯏꯟꯁꯀꯤ ꯃꯔꯃꯗꯥ ꯑꯗꯣꯝꯅꯥ ꯄꯥꯕꯤꯔꯝꯂꯒꯅꯤ꯫ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯔꯤꯕꯥ ꯑꯗꯨꯅꯤ ꯃꯗꯨꯗꯤ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯕꯦꯅꯤꯐꯤꯠꯁꯤꯡ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯊꯥꯕꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯕꯨꯂꯦꯠꯞꯔꯨꯐ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ ꯐꯥꯑꯣꯕꯥ ꯌꯥꯑꯣꯔꯤ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯅꯣ ꯍꯥꯌꯕꯥ ꯈꯉꯕꯥ ꯑꯁꯤ ꯂꯥꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯈꯛꯇꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯊꯧꯅꯥꯗꯥ ꯑꯁꯦꯡꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯥ ꯎꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯉꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫

ꯖꯤꯝ ꯆꯠꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯃꯦꯁꯤꯟ ꯑꯗꯨꯗꯥ ꯍꯣꯄꯆꯤꯜꯂꯤ, ꯔꯦꯂꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯦꯞꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯤꯠ ꯲꯰ ꯔꯣꯝ ꯖꯣꯟ ꯑꯥꯎꯠ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯁꯣꯐ꯭ꯇꯋꯥꯌꯔꯗꯥ ꯐꯃꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯩ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯇꯦꯕꯂꯗꯥ ꯄꯣꯇꯦꯟꯁꯤꯌꯦꯜ ꯔꯤꯖꯜꯇ ꯀꯌꯥ ꯑꯃꯥ ꯊꯝꯂꯤ꯫

ꯒꯥꯏꯗꯂꯥꯏꯟ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯔꯨꯇꯤꯟ ꯑꯗꯨ ꯇ꯭ꯔꯥꯟꯁꯐꯣꯔꯝ ꯇꯧꯒꯅꯤ꯫ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯕꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯏꯟꯇꯔꯚꯜ ꯇ꯭ꯔꯦꯅꯤꯡ (ꯑꯩꯆ.ꯑꯥꯏ.ꯑꯥꯏ.ꯇꯤ.) ꯑꯦꯛꯁꯦꯁꯤꯕꯜ ꯇꯧꯕꯐꯥꯑꯣꯕꯥ, ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯈꯣꯉꯊꯥꯡ ꯈꯨꯗꯤꯡꯃꯛꯇꯒꯤ ꯀꯔꯝꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯥꯑꯣꯔꯤ꯫

꯱.ꯋꯥꯔꯝ-ꯑꯞ: ꯃꯁꯤ ꯊꯥꯗꯣꯛꯂꯣꯏꯗꯕꯅꯤ꯫

ꯀꯣꯜꯗ ꯔꯕ꯭ꯕꯔ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯦꯝꯅꯕꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯈꯅꯕꯤꯌꯨ—ꯃꯁꯤꯅꯥ ꯁ꯭ꯅꯦꯞ ꯇꯧꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ , ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯅꯕꯒꯤꯗꯃꯛ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯋꯥꯔꯝ-ꯑꯞ ꯑꯃꯥ ꯁꯦꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯟ-ꯅꯦꯒꯣꯁꯤꯑꯦꯕꯜ ꯑꯣꯏ꯫ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯗꯥ ꯍꯤꯄꯐꯝ, ꯈꯨꯎ, ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯆꯠꯄꯥ ꯌꯥꯎꯕꯅꯥ

ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯋꯥꯔꯝ ꯑꯥꯞ ꯇꯧꯒꯗꯒꯦ꯫

ꯃꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯗꯣꯝꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯏ:

1. ꯐꯦꯖ 1 (ꯃꯤꯅꯤꯠ 0-2): ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯈꯣꯡꯖꯦꯂꯒꯤ ꯁꯦꯇꯤꯡ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ, ꯈꯨꯎ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫

2. ꯐꯦꯖ 2 (ꯃꯤꯅꯤꯠ 2-5): ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ꯫

3. ꯗꯥꯏꯅꯥꯃꯤꯛ ꯁ꯭ꯠꯔꯦꯆꯤꯡ: ꯃꯦꯁꯤꯟ ꯑꯗꯨꯗꯥ ꯆꯪꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯍꯤꯄꯐꯝ (hip joints) ꯑꯗꯨ ꯂꯨꯕ꯭ꯔꯤꯀꯦꯠ ꯇꯧꯅꯕꯥ ꯃꯤꯅꯠ 1ꯒꯤ ꯑꯣꯏꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯂꯪꯁ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯊꯧꯑꯣꯡꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯎ꯫

ꯑꯦꯛꯁꯄꯔꯠ ꯏꯅꯁꯥꯏꯠ: ꯑꯃꯦꯔꯤꯀꯥꯟ ꯀꯥꯎꯟꯁꯤꯜ ꯑꯣꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ (ꯑꯦ.ꯁꯤ.ꯏ.)ꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ, ꯗꯥꯏꯅꯥꯃꯤꯛ ꯋꯥꯔꯝ-ꯑꯞ ꯑꯃꯅꯥ ꯏꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯇꯦꯝꯄꯦꯔꯦꯆꯔ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯒꯠꯍꯜꯂꯤ꯫

2. ꯇꯦꯛꯅꯤꯛ: 'ꯅꯣ-ꯂꯤꯟ' ꯔꯨꯜ꯫

ꯁ꯭ꯇꯦꯖ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯑꯃꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯁꯤ ꯍꯦꯟꯗꯔꯦꯂꯁꯤꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯅꯤ꯫.

ꯅꯍꯥꯛꯅꯥ ꯀꯟꯁꯣꯜ ꯅꯠꯠꯔꯒꯥ ꯔꯦꯂꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯒ꯭ꯔꯦꯚꯤꯇꯤꯕꯨ ꯁꯦꯃꯗꯣꯛ-ꯁꯦꯃꯖꯤꯟ ꯇꯧꯔꯤ꯫ ꯃꯁꯤꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯆꯥꯀꯄꯥ ꯑꯗꯨ ꯐꯥꯎꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ 30% ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯗꯤꯁꯦꯟꯒꯦꯁꯟ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯁꯣꯀꯍꯅꯕꯁꯨ ꯌꯥꯏ꯫

ꯄꯔꯐꯦꯛꯇ ꯐꯣꯔꯝ ꯆꯦꯀꯂꯤꯁ꯭ꯠ꯫

• ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯁꯤꯂꯤꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫

• ꯂꯥꯏꯠ ꯒ꯭ꯔꯤꯞ: ꯕꯦꯂꯦꯟꯁ ꯈꯛꯇꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯁꯦꯟꯁꯔ ꯅꯠꯠꯔꯒꯥ ꯔꯦꯂꯁꯤꯡꯗꯥ ꯂꯥꯏꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫ ꯂꯥꯏꯐ ꯁꯄꯣꯔꯇꯀꯤꯗꯃꯛꯇꯥ ꯃꯈꯣꯌꯕꯨ ꯒ꯭ꯔꯤꯞ ꯇꯧꯒꯅꯨ꯫

• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯈꯣꯡ ꯀꯟꯇꯦꯛꯇ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯄꯨꯝꯅꯃꯛ ꯄꯦꯗꯂꯗꯥ ꯂꯦꯟꯗ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯈꯛꯇꯗꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯅꯥ ꯌꯦꯔꯨꯝ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯁꯣꯀꯍꯜꯂꯤ꯫ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯟꯅꯕꯥ ꯍꯤꯜ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯗ꯭ꯔꯥꯏꯚ ꯇꯧ꯫

꯳.ꯁ꯭ꯠꯔꯀꯆꯔꯦꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯄ꯭ꯂꯥꯅꯁꯤꯡ꯫

ꯔꯦꯟꯗꯝ ꯁ꯭ꯇꯦꯄꯤꯡꯅꯥ ꯔꯦꯟꯗꯝ ꯑꯣꯏꯕꯥ ꯐꯂꯁꯤꯡ ꯄꯤ꯫ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯂꯥꯟ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯈꯥꯗꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯁꯦꯝꯕꯥ ꯔꯨꯇꯤꯟ ꯑꯍꯨꯝ ꯄꯤꯔꯤ꯫

ꯂꯦꯚꯦꯜ ꯱: ꯕꯤꯒꯤꯅꯔꯒꯤ ꯂꯦꯡꯗꯕꯥ ꯀ꯭ꯂꯥꯏꯝ꯫

ꯄꯥꯟꯗꯝ: ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯃꯥꯁ꯭ꯇꯔ ꯐꯣꯔꯝ ꯁꯦꯃꯒꯠꯄꯥ꯫

ꯃꯇꯝ	ꯊꯕꯛ	ꯏꯟꯇꯦꯟꯁꯤꯇꯤ (꯱-꯱꯰) ꯑꯃꯁꯨꯡ ꯑꯦꯟ.
꯰-꯵ ꯃꯤꯅꯤꯠ ꯴	ꯋꯥꯔꯝ-ꯑꯞ ꯇꯧꯕꯥ꯫	3
꯵-꯱꯵ ꯃꯤꯅꯤꯠ ꯴	ꯁ꯭ꯇꯦꯗꯤ ꯄꯦꯁ (ꯅꯣ ꯂꯤꯅꯤꯡ!)	5
꯱꯵-꯲꯰ ꯃꯤꯅꯤꯠ ꯴	ꯀꯨꯜ ꯗꯥꯎꯟ ꯇꯧꯕꯥ꯫	2

ꯂꯦꯚꯦꯜ 2: ꯐꯦꯠ-ꯕꯔꯅꯤꯡ ꯏꯟꯇꯔꯚꯦꯂꯁꯤꯡ (ꯏꯟꯇꯔꯃꯤꯗꯤꯑꯦꯠ)

ꯄꯥꯟꯗꯝ: ꯍꯥꯔꯠ ꯔꯦꯠ ꯁ꯭ꯄꯥꯏꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯆꯥꯀꯄꯥ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯕꯥ꯫

ꯃꯇꯝ	ꯊꯕꯛ	ꯏꯟꯇꯦꯟꯁꯤꯇꯤ (꯱-꯱꯰) ꯑꯃꯁꯨꯡ ꯑꯦꯟ.
꯰-꯵ ꯃꯤꯅꯤꯠ ꯴	ꯋꯥꯔꯝ-ꯑꯞ ꯇꯧꯕꯥ꯫	3
꯵x ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯥ꯫	ꯏꯟꯇꯔꯚꯜ ꯁꯥꯏꯀꯜ꯫
꯲ ꯃꯤꯅꯤꯠ ꯴	ꯍꯥꯏ ꯑꯦꯐꯣꯔꯠ ꯀ꯭ꯂꯥꯏꯝ ꯇꯧꯕꯥ꯫	꯷-꯸ꯗꯥ ꯌꯥꯑꯣꯔꯤ꯫
꯲ ꯃꯤꯅꯤꯠ ꯴	ꯑꯦꯛꯇꯤꯕ ꯔꯤꯀꯣꯚꯔꯤ ꯇꯧꯕꯥ꯫	4
꯲꯵-꯳꯰ ꯃꯤꯅꯤꯠ ꯴	ꯀꯨꯜ ꯗꯥꯎꯟ ꯇꯧꯕꯥ꯫	2

ꯂꯦꯚꯦꯜ ꯳: ꯒ꯭ꯂꯨꯠ ꯒꯥꯎꯟꯇꯂꯦꯠ (ꯑꯦꯗꯚꯥꯟꯁ) ꯳.

ꯄꯥꯟꯗꯝ: ꯃꯁꯜ ꯇꯣꯅꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯀꯟꯗꯤꯁꯟ꯫ꯅꯣꯠ: ꯃꯁꯤꯗꯥ 'ꯗꯕꯜ ꯁ꯭ꯇꯦꯄꯤꯡ' (ꯁ꯭ꯇꯦꯞ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ) ꯌꯥꯎꯏ꯫

ꯃꯇꯝ	ꯊꯕꯛ	ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕ
꯰-꯵ ꯃꯤꯅꯤꯠ ꯴	ꯋꯥꯔꯝ-ꯑꯞ ꯇꯧꯕꯥ꯫	ꯂꯨꯖ ꯇꯧꯕꯥ꯫
꯵-꯸ ꯃꯤꯅꯤꯠ ꯴	ꯗꯕꯜ ꯁ꯭ꯇꯦꯞ꯫	ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯅꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡꯊꯥꯡ ꯈꯨꯗꯤꯡꯃꯛ ꯊꯥꯗꯣꯀꯎ꯫
꯸-꯱꯰ ꯃꯤꯅꯤꯠ ꯴	ꯁ꯭ꯞꯔꯤꯟꯇ ꯇꯧꯕꯥ꯫	ꯈꯣꯡꯊꯥꯡ ꯑꯃꯈꯛꯇꯪ, ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ꯫
꯱꯰-꯱꯳ ꯃꯤꯅꯤꯠ ꯴	ꯁꯥꯏꯗ ꯁ꯭ꯇꯦꯞ (ꯂꯦꯃꯍꯧꯔꯤꯕꯥ)	ꯀ꯭ꯔꯣꯁ-ꯑꯣꯚꯔ ꯁ꯭ꯇꯦꯞ (ꯆꯦꯀꯁꯤꯟꯅꯥ!)꯫
꯱꯳-꯱꯶ ꯃꯤꯅꯤꯠ	ꯁꯥꯏꯗ ꯁ꯭ꯇꯦꯞ (ꯑꯔꯥꯞꯄꯥ)	ꯀ꯭ꯔꯣꯁ-ꯑꯣꯚꯔ ꯈꯣꯡꯊꯥꯡ꯫
꯱꯶-꯲꯰ ꯃꯤꯅꯤꯠ ꯴	ꯁ꯭ꯞꯔꯤꯟꯇ ꯇꯧꯕꯥ꯫	ꯇꯦꯉ꯭ꯛ ꯑꯗꯨ ꯏꯝꯄꯣꯔꯠ ꯇꯧ!
꯲꯰-꯲꯵ ꯃꯤꯅꯤꯠ	ꯀꯨꯜ ꯗꯥꯎꯟ ꯇꯧꯕꯥ꯫	ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯠꯄꯥ꯫

ꯂꯦꯞꯄꯥ ꯉꯝꯕꯥ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯕꯔꯥ? ꯑꯩꯈꯣꯌꯒꯤ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ-ꯒ꯭ꯔꯦꯗ꯫ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯃꯦꯁꯤꯅꯁꯤꯡꯗꯥ ꯄꯥꯛ ꯆꯥꯎꯔꯕꯥ ꯈꯣꯉꯊꯥꯡꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯟꯗꯔꯦꯂꯁꯤꯡ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯁꯥꯏꯗ-ꯁ꯭ꯇꯦꯄꯤꯡꯒꯨꯝꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯃꯦꯟꯌꯨꯑꯣꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁꯥꯐꯕꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯚꯥꯂꯨꯑꯦꯠ ꯇꯧꯕꯥ ꯴

ꯅꯍꯥꯛꯅꯥ ꯃꯥꯄꯜ ꯁꯨꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯗꯦ꯫ ꯃꯣꯗꯔꯟ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯁꯤꯡꯗꯥ ꯑꯗꯣꯃꯒꯤ ꯈꯣꯡꯆꯠ ꯑꯗꯨ ꯇ꯭ꯔꯦꯛ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯀꯟꯁꯣꯂꯁꯤꯡ ꯌꯥꯑꯣꯔꯤ꯫

ꯍꯥꯔꯠ ꯔꯦꯠ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ꯫

ꯃꯁꯤꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯒꯦꯖ ꯇꯧꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯅꯤ꯫

• ꯐꯦꯠ ꯕꯔꯟ ꯖꯣꯟ: ꯃꯦꯛꯁ ꯍꯥꯔꯠ ꯔꯦꯇꯀꯤ 60-70%꯫

• ꯀꯥꯔꯗꯤꯑꯣ/ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯖꯣꯟ: ꯃꯦꯛꯁ ꯍꯥꯔꯠ ꯔꯦꯇꯀꯤ 70-80%꯫

• ꯔꯦꯗ ꯂꯥꯏꯟ (HIIT): ꯃꯦꯛꯁ ꯍꯥꯔꯠ ꯔꯦꯇꯀꯤ 80-90%꯫

ꯅꯍꯥꯛꯀꯤ ꯄꯥꯟꯗꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯆꯨꯝꯕꯥ ꯖꯣꯟ ꯑꯗꯨꯗꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯕꯤꯜꯇ-ꯏꯟ ꯀꯟꯇꯦꯛꯇ ꯁꯦꯟꯁꯔꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯁ꯭ꯠ ꯁ꯭ꯠꯔꯦꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫

'ꯐ꯭ꯂꯣꯔꯁꯤꯡ ꯀ꯭ꯂꯥꯏꯝ ꯇꯧꯕꯥ' ꯇ꯭ꯔꯦꯀꯤꯡ ꯇꯧꯕꯥ꯫

ꯘꯗꯤ ꯑꯗꯨ ꯈꯛꯇꯃꯛ ꯌꯦꯡꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, 'ꯚꯔꯇꯤꯀꯦꯜ ꯗꯤꯁ꯭ꯇꯦꯟꯁ.'ꯒꯤꯗꯃꯛ ꯄꯥꯟꯗꯝ ꯑꯃꯥ ꯊꯝꯃꯨ꯫

• ꯅꯨꯃꯤꯠ ꯱: ꯃꯤꯅꯤꯠ ꯱꯵ꯗꯥ ꯐ꯭ꯂꯣꯔ ꯳꯰ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯨ꯫

• ꯅꯨꯃꯤꯠ ꯲: ꯃꯤꯅꯤꯠ ꯱꯵ꯗꯥ ꯐ꯭ꯂꯣꯔ ꯳꯵ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ꯫

• ꯅꯨꯃꯤꯠ ꯳ꯅꯤ: ꯃꯤꯅꯤꯠ ꯱꯵ꯗꯥ ꯐ꯭ꯂꯣꯔ ꯴꯰ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯨ꯫

ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯄꯥꯝꯕꯩ ꯑꯁꯤꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯤꯚ ꯑꯣꯚꯔꯂꯣꯗ ꯂꯦꯞꯇꯅꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯛꯅꯕꯒꯤ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯃꯆꯥꯛ ꯑꯃꯅꯤ꯫

ꯂꯣꯏꯁꯤꯟꯕ

ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯑꯁꯤ ꯃꯦꯁꯤꯟ ꯑꯃꯒꯤ ꯁꯥ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯑꯈꯟꯅꯕꯥ ꯐꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯅꯥ ꯄꯤꯔꯤ꯫ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ, ꯁ꯭ꯠꯔꯀꯆꯔꯦꯜ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ , ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯇ꯭ꯔꯦꯛ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯁꯦꯁꯟ ꯑꯃꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯊꯧꯔꯝ ꯑꯃꯗꯥ ꯑꯣꯟꯊꯣꯀꯏ꯫

ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯀꯟꯁꯤꯁ꯭ꯇꯦꯟꯁꯤ ꯑꯁꯤ ꯃꯔꯨ ꯑꯣꯏ꯫ ꯕꯤꯒꯤꯅꯔ ꯄ꯭ꯂꯥꯅꯗꯒꯤ ꯍꯧꯔꯀꯎ, ꯅꯍꯥꯛꯀꯤ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧ, ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯝꯕꯤ ꯑꯗꯨ ꯑꯦꯗꯚꯥꯟꯁ ꯏꯟꯇꯔꯚꯦꯂꯁꯤꯡ ꯐꯥꯎꯕꯥ ꯊꯕꯛ ꯇꯧ꯫

ꯅꯍꯥꯛꯀꯤ ꯌꯨꯃꯒꯤ ꯖꯤꯝ ꯑꯗꯨ ꯑꯄꯒ꯭ꯔꯦꯗ ꯇꯧꯅꯕꯥ ꯁꯦꯝ ꯁꯥꯔꯦ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯧꯖꯤꯛ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯈꯅꯒꯠꯂꯕꯗꯤ , ꯏꯟꯠꯌꯨꯏꯇꯤꯚ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯆꯨꯝꯕꯥ ꯍꯥꯔꯠ ꯔꯦꯠ ꯃꯣꯅꯤꯇꯔꯤꯡ ꯂꯩꯕꯥ ꯑꯃꯥ ꯊꯤꯕꯤꯌꯨ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯕ꯭ꯔꯣꯎꯖ ꯇꯧꯕꯤꯌꯨ꯫ ꯕꯦꯁ꯭ꯠ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯁ ꯀꯂꯦꯛꯁꯟ꯫ ꯅꯍꯥꯛꯀꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯈꯣꯉꯆꯠꯀꯤꯗꯃꯛ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯄꯥꯔꯇꯅꯔ ꯑꯃꯥ ꯊꯤꯅꯕꯥ

ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯍꯪꯂꯀꯄꯥ ꯋꯥꯍꯪꯁꯤꯡ (FAQ)

ꯋꯥꯍꯪ : ꯑꯩꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯒꯗꯒꯦ?

ꯎ: ꯖꯦꯅꯦꯔꯦꯜ ꯍꯦꯜꯊꯀꯤ ꯑꯣꯏꯅꯗꯤ, ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯤꯅꯤꯠ ꯲꯰-꯳꯰ ꯐꯥꯑꯣꯕꯥ ꯳ ꯁꯨꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ 4-5 ꯐꯥꯎꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯦꯝꯕꯥ ꯏꯅꯇꯦꯟꯁꯤꯇꯤ ꯔꯤꯀꯣꯚꯔꯤ ꯅꯨꯃꯤꯠꯁꯤꯡꯗꯥ ꯃꯤꯛꯁ ꯇꯧꯕꯥ ꯌꯥꯏ꯫

ꯋꯥꯍꯪ : ꯀꯔꯤꯒꯤꯗꯃꯛ ꯑꯩꯒꯤ ꯈꯣꯉꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯤꯕꯅꯣ?

ꯎ: ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯕꯣꯂꯁꯤꯡꯗꯥ ꯂꯦꯞꯇꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯕꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯛꯁ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯏꯒꯤ ꯁꯔꯛꯌꯨꯂꯦꯁꯟ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯥꯀꯄꯥ ꯌꯥꯅꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯄꯦꯗꯂꯗꯒꯤ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫

ꯋꯥꯍꯪ : ꯑꯩꯅꯥ ꯁ꯭ꯇꯦꯖ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯗꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯊꯝꯕꯥ ꯌꯥꯕ꯭ꯔꯥ?

ꯎ: ꯃꯍꯧꯁꯥꯅꯥ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯗꯦ꯫ ꯂꯃꯀꯣꯌꯕꯥ ꯃꯇꯃꯗꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯄꯨꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯦꯟꯇꯔ ꯑꯣꯐ ꯒ꯭ꯔꯦꯚꯤꯇꯤꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯀꯏ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ, ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯑꯔꯨꯝꯕꯥ ꯚꯦꯁ꯭ꯠ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ-ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯁꯦꯐꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯐ꯭ꯔꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯤ꯫

ꯋꯥꯍꯪ : ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯑꯁꯤ ꯇ꯭ꯔꯦꯗꯃꯤꯂꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯕꯔꯥ?

ꯎ: ꯒ꯭ꯂꯨꯠ ꯗꯤꯕꯦꯂꯄꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯂꯣ-ꯏꯝꯄꯦꯛꯇ ꯀꯥꯔꯗꯤꯑꯣꯒꯤꯗꯃꯛ, ꯍꯣꯌ꯫ ꯁ꯭ꯇꯦꯖ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯑꯗꯨꯅꯥ ꯐ꯭ꯂꯦꯠ ꯇ꯭ꯔꯦꯗꯃꯤꯜ ꯑꯃꯗꯥ ꯆꯠꯄꯗꯒꯤ ꯃꯤꯅꯠ ꯑꯃꯗꯥ ꯀꯦꯂꯣꯔꯤ ꯍꯦꯟꯅꯥ ꯃꯩ ꯊꯥꯏ꯫ ꯆꯥꯡꯗꯝꯅꯕꯥ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯈꯉꯅꯕꯒꯤꯗꯃꯛ, ꯑꯩꯈꯣꯌꯒꯤ ꯑꯥꯔꯇꯤꯀꯜ ꯑꯁꯤ ꯄꯥꯕꯤꯌꯨ꯫ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯤꯡꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯕꯒꯤ ꯁꯥꯏꯟꯁ꯫.