ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯗꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯀꯣꯛ ꯊꯣꯡꯕꯥ ꯀꯥꯟꯅꯕꯁꯤꯡ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯝꯕꯜ ꯅꯠꯠꯔꯒꯥ ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯦꯌꯥꯔ ꯇꯧꯅꯕꯥ ꯈꯨꯠꯂꯥꯌ ꯑꯃꯈꯛꯇꯃꯛ ꯈꯅꯕꯥ ꯉꯝꯂꯕꯗꯤ, ꯃꯁꯤ ꯀꯔꯤ ꯑꯣꯏꯒꯅꯤ?

ꯀꯌꯥ ꯑꯃꯅꯥ ꯇ꯭ꯔꯦꯗꯃꯤꯜ ꯅꯠꯔꯒꯥ ꯕꯥꯏꯛ ꯍꯥꯌꯅꯥ ꯍꯥꯌꯒꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ, ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯅꯕꯒꯤꯗꯃꯛ, ꯃꯁꯤꯒꯤ ꯄꯥꯎꯈꯨꯃꯗꯤ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆ ꯑꯁꯤꯅꯤ ꯍꯥꯌꯅꯥ ꯌꯥꯅꯕꯁꯨ ꯌꯥꯏ꯫.

ꯐ꯭ꯂꯦꯠ ꯕꯦꯟꯆ ꯑꯁꯤ ꯁ꯭ꯇꯦꯄꯜ ꯑꯣꯏꯔꯕꯁꯨ, ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆ (ꯑꯌꯥꯝꯕꯅꯥ ꯑꯦꯐ.ꯑꯥꯏ.ꯗꯤ. ꯕꯦꯟꯆ ꯍꯥꯌꯅꯥ ꯀꯧꯏ: ꯐ꯭ꯂꯦꯠ, ꯏꯅꯛꯂꯥꯏꯟ, ꯗꯤꯛꯂꯥꯏꯟ) ꯑꯁꯤ ꯍꯣꯝ ꯖꯤꯝ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯀꯤ 'ꯁ꯭ꯕꯤꯁ ꯑꯥꯔꯃꯤ ꯅꯥꯏꯐ' ꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯐ꯭ꯂꯦꯠ ꯁꯔꯐꯦꯁ ​​ꯑꯃꯅꯥ ꯁꯨꯞꯅꯇꯒꯤ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯂꯤꯁꯤꯡ ꯀꯌꯥ ꯑꯅꯂꯣꯛ ꯇꯧꯏ꯫

ꯑꯥꯔꯇꯤꯀꯜ ꯑꯁꯤꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯒꯂꯁꯤꯡ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯉꯝꯕꯥ ꯑꯁꯤ ꯂꯛꯁꯥꯔꯤ ꯈꯛꯇꯃꯛ ꯅꯠꯇꯦ-ꯃꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤꯒꯤ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯊꯤꯖꯤꯜꯂꯤ꯫

꯱.ꯇꯣꯇꯦꯜ ꯕꯣꯗꯤ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤꯗꯃꯛ ꯑꯅꯃꯦꯠ ꯕꯔꯁꯦꯇꯤꯂꯤꯇꯤ꯫

ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯥꯟꯅꯕꯗꯤ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆꯁꯤꯡꯒꯤ ꯃꯈꯣꯌꯅꯥ ꯁ꯭ꯄꯦꯁ ꯑꯃꯈꯛꯇꯕꯨ ꯃꯜꯇꯤ-ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯇꯦꯁꯟ ꯑꯃꯗꯥ ꯑꯣꯟꯊꯣꯀꯄꯥ ꯉꯝꯕꯅꯤ꯫

ꯑꯦ., ꯑꯦꯉ꯭ꯒꯂꯁꯤꯡꯒꯤ ꯄꯥꯋꯔ꯫

ꯕꯦꯛ ꯄꯦꯗ ꯑꯗꯨ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯐꯤꯖꯤꯛꯁ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ:

• 90 ꯗꯤꯒ꯭ꯔꯤ (ꯑꯋꯥꯡꯕꯥ): ꯕꯦꯟꯆ ꯑꯗꯨ ꯕꯦꯛ ꯁꯄꯣꯔꯠ ꯂꯩꯕꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯑꯣꯟꯊꯣꯀꯎ ꯑꯣꯚꯔꯍꯦꯗ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ . ꯃꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯄ꯭ꯔꯦꯁꯁꯤꯡꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯀꯏ꯫

• 30-45 ꯗꯤꯒ꯭ꯔꯤ (ꯏꯅꯛꯂꯥꯏꯟ): ꯐꯣꯀꯁ ꯑꯗꯨ ꯑꯋꯥꯡꯕꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ (ꯆꯦꯁ꯭ꯠ) ꯑꯃꯁꯨꯡ ꯃꯃꯥꯡꯒꯤ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫

• 0 ꯗꯤꯒ꯭ꯔꯤ (ꯐ꯭ꯂꯦꯠ): ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯃꯦꯛꯁꯤꯃꯝ ꯄꯥꯋꯔ ꯑꯥꯎꯇꯄꯨꯇꯀꯤ ꯀ꯭ꯂꯥꯁꯤꯛ ꯄꯣꯖꯤꯁꯟ꯫

• -15 ꯗꯤꯒ꯭ꯔꯤ (ꯍꯟꯊꯔꯀꯄꯥ): ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯁ꯭ꯠꯔꯦꯟ ꯍꯟꯊꯍꯜꯂꯤ꯫

ꯕꯤ.ꯅꯥ ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁꯀꯤ ꯃꯄꯥꯟꯗꯥ ꯂꯩꯕꯥ꯫

ꯃꯁꯤ ꯁꯨꯞꯅꯒꯤ ꯄꯨꯁꯤꯜꯂꯀꯄꯒꯤꯗꯃꯛꯇꯗꯤ ꯅꯠꯇꯦ꯫ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆ ꯑꯃꯅꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯏ:

• ꯆꯦꯁ꯭ꯠ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯔꯣꯁꯤꯡ (chest supported Rows): ꯅꯍꯥꯛꯀꯤ ꯂꯝꯕꯔ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯟꯗꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯅꯕꯥ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

• ꯏꯅꯛꯂꯥꯏꯟ ꯀꯔꯂꯁꯤꯡ (incline curls): ꯏꯅꯛꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯐꯃꯗꯨꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ (biceps) ꯊꯤꯡꯏ, ꯃꯗꯨꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫

ꯅꯍꯥꯛꯀꯤ ꯁꯦꯇꯑꯞ ꯑꯗꯨ ꯑꯄꯒ꯭ꯔꯦꯗ ꯇꯧꯕꯤꯌꯨ: ꯑꯩꯈꯣꯌꯒꯤ ꯋꯥꯔꯁꯥꯏꯇꯦꯜ ꯕ꯭ꯔꯥꯎꯖ ꯇꯧꯕꯤꯌꯨ꯫ ꯔꯦꯛ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯆꯁꯤꯡ ꯈꯣꯃꯖꯤꯅꯕꯥ꯫ ꯐꯖꯅꯥ, ꯁꯦꯛꯌꯨꯑꯣꯔ ꯑꯣꯏꯕꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯃꯦꯟꯇꯁꯤꯡ ꯄꯤꯕꯥ ꯕꯦꯟꯆ ꯑꯃꯥ ꯊꯤꯅꯕꯥ

ꯋꯥꯔꯀꯑꯥꯎꯠ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ (ꯗꯤ ꯁꯥꯏꯟꯁ) ꯲.

ꯑꯦꯉ꯭ꯒꯜ ꯑꯁꯤ ꯀꯔꯤꯒꯤ ꯃꯔꯨ ꯑꯣꯏꯔꯤꯕꯅꯣ? ꯃꯁꯤ ꯃꯁꯜ ꯐꯥꯏꯕꯔ ꯔꯤꯛꯔꯨꯏꯇꯃꯦꯟꯇꯇꯥ ꯂꯥꯀꯏ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐ꯭ꯂꯦꯠ ꯕꯦꯟꯆ ꯑꯃꯈꯛꯇꯗꯥ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁ꯭ꯇꯦꯅꯦꯜ ꯍꯦꯗ (ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯆꯦꯁ꯭ꯠ) ꯑꯗꯨꯗꯥ ꯁꯣꯀꯍꯜꯂꯤ꯫ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔꯒꯤ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ, ꯃꯁꯤꯅꯥ ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫

ꯋꯥꯏꯛ ꯄꯣꯏꯟꯇꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯕꯥ꯫

ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ , ꯅꯍꯥꯛꯅꯥ ꯃꯁꯜ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯅꯤꯡꯊꯤꯅꯥ 'sculpt' ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆꯁꯤꯡ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ

• ꯑꯋꯥꯡꯕꯥ ꯆꯦꯁ꯭ꯠ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ: ꯃꯊꯛꯀꯤ ꯆꯦꯁ꯭ꯇꯀꯤ 'ꯁꯦꯂꯐ' ꯑꯁꯤ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯤꯡꯆꯠ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯏꯅꯛꯂꯥꯏꯟ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤꯅꯥ ꯃꯐꯝ ꯑꯁꯤꯕꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯅꯤ꯫

• ꯑꯥꯏꯁꯣꯂꯦꯁꯟ: ꯅꯍꯥꯛꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯣꯏꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯅꯔꯖꯤꯒꯤ 100%ꯗꯤ ꯇꯥꯔꯒꯦꯠ ꯃꯁꯜ ꯑꯗꯨꯗꯥ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯀꯄꯥ ꯉꯃꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯍꯥꯏꯄꯔꯠꯔꯣꯐꯤ (growth) ꯊꯣꯀꯍꯜꯂꯤ꯫

ꯔꯤꯁꯔꯆ ꯏꯅꯁꯥꯏꯠ: ꯅꯥ ꯐꯣꯉꯕꯥ ꯁ꯭ꯇꯗꯤ ꯑꯃꯅꯥ ꯑꯃꯦꯔꯤꯀꯥꯟ ꯀꯥꯎꯟꯁꯤꯜ ꯑꯣꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ (ꯑꯦ.ꯁꯤ.ꯏ.) ꯗꯤꯒ꯭ꯔꯤ ꯴꯵ꯒꯤ ꯏꯅꯛꯂꯥꯏꯟꯗꯥ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯅꯥ ꯐ꯭ꯂꯦꯠ ꯕꯦꯟꯆ ꯑꯃꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯀ꯭ꯂꯦꯚꯤꯀꯨꯂꯥꯔ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁꯀꯤ ꯑꯦꯛꯇꯤꯚꯦꯁꯟ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯏ ꯍꯥꯌꯅꯥ ꯀꯅꯐꯔꯝ ꯇꯧꯈꯤ꯫

ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯁꯦꯐꯇꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯳

ꯅꯍꯥꯛ ꯑꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯥꯋꯔꯂꯤꯐꯇꯔ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯁꯦꯐꯇꯤ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏ꯫

ꯑꯦ., ꯂꯣꯗꯀꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ꯫

ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯗꯥ ꯐꯝꯂꯒꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯑꯃꯥ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯑꯆꯧꯕꯥ ꯀꯣꯔ ꯕꯦꯂꯦꯟꯁ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯧꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝ ꯑꯗꯨ ꯁꯣꯟꯊꯔꯀꯏ, ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯅꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫

ꯑꯋꯥꯡꯕꯥ ꯊꯥꯛꯀꯤ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆ ꯑꯃꯅꯥ ꯑꯀꯅꯕꯥ, ꯁ꯭ꯇꯤꯂꯅꯥ ꯕꯦꯛ ꯇꯧꯕꯥ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯁꯄꯣꯔꯠ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯈꯪꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯥꯐꯅꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯕꯤ.ꯅꯥ ꯍꯦꯚꯤ ꯂꯤꯐꯇꯤꯡꯒꯤꯗꯃꯛ ꯁꯥꯕꯥ꯫

ꯕꯦꯟꯆ ꯄꯨꯝꯅꯃꯛ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯗꯦ꯫ ꯄ꯭ꯔꯤꯃꯤꯌꯥꯝ ꯔꯦꯛ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯆꯁꯤꯡ ꯑꯁꯤ ꯇꯤꯞ ꯊꯥꯗꯣꯀꯄꯥ ꯊꯤꯡꯅꯕꯥ ꯄꯥꯛ ꯆꯥꯎꯔꯕꯥ ꯈꯣꯡꯆꯠ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯅꯤ꯫

• ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ: ꯃꯁꯤꯅꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯇꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯇꯝꯅꯕꯒꯤ ꯁꯥꯐꯕꯥ ꯑꯀꯣꯌꯔꯣꯟ ꯑꯃꯥ ꯄꯤꯔꯤ꯫

• ꯄ꯭ꯔꯣꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ: ꯃꯁꯤꯅꯥ ꯑꯀꯅꯕꯥ ꯂꯣꯗꯁꯤꯡ (ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ 600lbs+) ꯕꯛꯂꯤꯡ ꯇꯧꯗꯅꯥ ꯍꯦꯟꯗꯜ ꯇꯧꯏ꯫

꯴.ꯍꯣꯝ ꯖꯤꯃꯁꯤꯡꯗꯥ ꯁ꯭ꯄꯦꯁ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯕꯥ꯫

ꯑꯣꯏꯅꯗꯤ ꯍꯣꯝ ꯖꯤꯝ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯀꯤ ꯁ꯭ꯄꯦꯁ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯑꯁꯤ ꯃꯔꯨ ꯑꯣꯏ꯫

ꯇꯣꯉꯥꯅꯕꯥ ꯁꯣꯜꯗꯔ ꯆꯦꯌꯥꯔ ꯑꯃꯥ, ꯐ꯭ꯂꯦꯠ ꯕꯦꯟꯆ ꯑꯃꯥ ꯑꯃꯁꯨꯡ ꯗꯤꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯥ ꯂꯧꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯑꯋꯥꯡꯕꯥ ꯊꯥꯛꯀꯤ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆ ꯑꯃꯅꯥ ꯑꯍꯨꯃꯒꯤ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯗꯝꯕꯂꯒꯤ ꯁꯦꯠ ꯑꯃꯒꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯥꯐ-ꯔꯦꯛ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯦꯌꯥꯔ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯔꯨꯝ ꯑꯃꯒꯤ ꯀꯣꯟꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ-ꯒ꯭ꯔꯦꯗ ꯖꯤꯝ ꯑꯃꯥ ꯂꯩ꯫

ꯂꯣꯏꯁꯤꯟꯕ

ꯐ꯭ꯂꯦꯠ ꯕꯦꯟꯆ ꯑꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯕꯦꯟꯆ ꯑꯁꯤꯗꯤ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯑꯃꯅꯤ꯫

ꯅꯍꯥꯛꯅꯥ ꯑꯦꯇꯦꯀꯀꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯌꯥꯍꯅꯕꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯀꯛꯅꯕꯥ ꯃꯁꯜ ꯐꯤꯕꯔꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯗꯥ ꯂꯣꯏꯕꯥ ꯅꯥꯏꯗꯕꯥ ꯃꯈꯜ ꯀꯌꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯗꯣꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯥꯎꯈꯠꯂꯛꯂꯤꯕꯥ ꯏꯅꯚꯦꯁ꯭ꯇꯃꯦꯟꯇ ꯈꯔꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ꯫

ꯅꯍꯥꯛꯀꯤ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯗꯨ ꯁꯨꯞꯅꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯈꯛꯇꯗꯥ ꯂꯤꯃꯤꯠ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯑꯩꯈꯣꯌꯒꯤ... ꯔꯦꯛ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯆ ꯁꯤꯔꯤꯖ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯗꯨ ꯃꯊꯪꯒꯤ ꯗꯥꯏꯃꯦꯟꯁꯟꯗꯥ ꯄꯨꯈꯠꯄꯥ꯫