ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯀꯣꯛ ꯊꯣꯡꯕꯥ ꯀꯥꯟꯅꯕꯁꯤꯡ: ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯐꯤꯇꯅꯦꯁ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯒꯗꯒꯦ꯫

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯑꯁꯤꯅꯥ ꯃꯤꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯎꯕꯥ ꯐꯪꯂꯦ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯃꯔꯝ ꯑꯐꯕꯥ ꯑꯣꯏꯔꯤ꯫ ꯃꯁꯤ ꯍꯧꯖꯤꯛꯇꯤ ꯕꯦꯖꯃꯦꯟꯇ ꯑꯃꯒꯤ ꯀꯣꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯕꯥ ꯈꯨꯠꯂꯥꯌ ꯑꯃꯈꯛꯇꯃꯛ ꯑꯣꯏꯔꯔꯣꯏ; ꯃꯁꯤ ꯃꯣꯗꯔꯟ ꯍꯣꯝ ꯖꯤꯃꯁꯤꯡꯒꯤ ꯁꯦꯟꯇꯔꯄꯤꯁꯅꯤ꯫

ꯑꯗꯨꯕꯨ ꯌꯨꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯦꯜꯂꯤꯕꯥ ꯈꯨꯗꯣꯡꯆꯥꯕꯁꯤꯡꯒꯤ ꯃꯊꯛꯇꯥ, ꯁ꯭ꯇꯦꯁꯅꯦꯔꯤ ꯁꯥꯏꯛꯂꯤꯡꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯀꯔꯤ ꯇꯧꯔꯤꯕꯒꯦ?

ꯑꯗꯣꯝ ꯐꯤꯠꯅꯦꯁ ꯅꯣꯚꯤꯁ ꯑꯣꯏꯔꯕꯁꯨ ꯅꯠꯠꯔꯒꯥ ꯏꯂꯤꯠ ꯑꯦꯊꯂꯦꯠ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯁꯥꯏꯛꯂꯤꯡꯒꯤ ꯐꯤꯖꯤꯑꯣꯂꯣꯖꯤꯀꯦꯜ ꯑꯣꯏꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯏ꯫ ꯑꯥꯔꯇꯤꯀꯜ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯈꯂꯒꯤ ꯅꯨꯡꯉꯥꯏ-ꯌꯥꯏꯐꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯐꯥꯑꯣꯕꯥ, ꯁꯦꯗ꯭ꯌꯨꯂꯗꯥ ꯍꯨꯔꯥꯅꯕꯒꯤ ꯁꯥꯏꯟꯁꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯑꯗꯨ ꯊꯤꯖꯤꯜꯂꯤ꯫

1. ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯂꯊ: ꯍꯦꯟꯅꯥ ꯀꯅꯈꯠꯄꯥ ꯍꯥꯔꯠ ꯑꯃꯥ꯫

ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯈꯨꯗꯛꯀꯤ ꯑꯣꯏꯕꯥ ꯀꯥꯟꯅꯕꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ ꯐꯒꯠꯍꯅꯕꯅꯤ꯫ ꯁꯥꯏꯀꯜ ꯊꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯠ ꯑꯗꯨ ꯄꯝꯄ ꯇꯧꯕꯥ, ꯂꯪꯁ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯏ ꯆꯦꯅꯕꯥ ꯉꯃꯍꯜꯂꯤꯕꯥ ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯇꯤꯚꯤꯇꯤ ꯑꯃꯅꯤ꯫

ꯁꯥꯏꯟꯁ ꯑꯁꯤꯅꯥ ꯑꯦꯟ.ꯗꯤ.ꯑꯦ

ꯑꯃꯦꯔꯤꯀꯥꯟ ꯍꯥꯔꯠ ꯑꯦꯁꯣꯁꯤꯑꯦꯁꯅꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯅꯕꯥ, ꯏꯅꯁꯨꯂꯤꯟ ꯁꯦꯟꯁꯤꯇꯤꯕꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯦꯗꯜ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯅꯥ ꯏ ꯍꯦꯟꯅꯥ ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯅꯥ ꯄꯝꯄ ꯇꯧꯕꯥ ꯇꯝꯃꯤ꯫ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ, ꯃꯁꯤꯅꯥ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ – ꯃꯁꯤꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯂꯣꯡ-ꯚꯤꯇꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯏꯟꯗꯤꯀꯦꯇꯔ ꯑꯃꯅꯤ꯫

• ꯑꯦꯛꯁꯟ ꯂꯧꯈꯠꯄꯥ ꯌꯥꯕꯥ ꯄꯥꯎꯇꯥꯛ: ꯍꯥꯔꯇꯀꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯐꯪꯍꯟꯅꯕꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯤꯅꯠ 150ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯁꯥꯏꯀꯜ ꯊꯧꯕꯒꯤ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫

2. ꯑꯔꯨꯝꯕꯥ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯆꯥꯀꯄꯥ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯟꯗꯝ ꯑꯗꯨ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯁ꯭ꯇꯦꯁꯅꯦꯔꯤ ꯕꯥꯏꯛ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯀꯦꯂꯣꯔꯤ-ꯕꯔꯟ-ꯇꯨ-ꯑꯦꯐꯣꯔꯠ ꯔꯦꯁꯤꯑꯣ ꯑꯃꯥ ꯄꯤꯔꯤ꯫

ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯀꯨꯄꯁꯤꯅꯕꯥ꯫

ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯄꯨꯡ ꯑꯃꯗꯥ ꯀꯦꯂꯣꯔꯤ 400ꯗꯒꯤ 600 ꯐꯥꯎꯕꯒꯤ ꯃꯐꯝ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯃꯩ ꯆꯥꯀꯄꯥ ꯌꯥꯏ꯫.

• ꯁ꯭ꯇꯦꯗꯤꯌꯝ ꯁ꯭ꯇꯦꯠ: ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯅꯥ ꯐꯦꯠ ꯁ꯭ꯇꯣꯔꯁꯤꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯃꯩ ꯊꯥꯏ꯫

• HIIT (ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯏꯟꯇꯔꯚꯜ ꯇ꯭ꯔꯦꯅꯤꯡ): ꯁ꯭ꯞꯔꯤꯟꯇ ꯑꯃꯁꯨꯡ ꯔꯦꯁ꯭ꯇꯀꯤ ꯃꯔꯛꯇꯥ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯇꯧꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯦꯇꯥꯕꯣꯂꯤꯖꯝ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡ ꯄꯨꯡ ꯀꯌꯥꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯃꯈꯥ ꯇꯥꯅꯥ ꯆꯥꯕꯥ ꯌꯥꯕꯥ 'ꯑꯐꯇꯔꯕꯔꯟ' ꯏꯐꯦꯛꯇ ꯑꯃꯥ ꯊꯣꯀꯍꯜꯂꯤ꯫

ꯄ꯭ꯔꯣ ꯇꯤꯞ: ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯆꯥꯀꯄꯥ ꯌꯥꯅꯕꯥ, ꯌꯦꯡꯎ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯀꯁꯤꯡ꯫ ꯚꯦꯔꯤꯑꯦꯕꯜ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯊꯥꯀꯁꯤꯡ ꯄꯤꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯦꯅꯒꯠꯂꯀꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯅꯕꯥ ꯐꯣꯔꯁ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯑꯦꯅꯔꯖꯤꯒꯤ ꯆꯥꯗꯤꯡ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

꯳.ꯃꯁꯂꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ꯫

ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯁꯥꯏꯛꯂꯤꯡ ꯑꯁꯤ ꯀꯥꯔꯗꯤꯑꯣ ꯈꯛꯇꯅꯤ ꯍꯥꯌꯅꯥ ꯂꯧꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤꯗꯃꯛꯇꯁꯨ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ꯫

ꯇꯥꯔꯒꯦꯠ ꯇꯧꯔꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡ꯫

• ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ (Quadriceps): ꯄꯦꯗꯜ ꯁ꯭ꯠꯔꯣꯀꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯀꯅꯕꯥ ꯈꯣꯡꯎꯞ ꯁꯦꯃꯒꯠꯂꯤ꯫

• ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁ & ꯒ꯭ꯂꯨꯇꯁ (Hamstrings & Glutes): ꯃꯊꯛꯇꯥ ꯆꯠꯄꯥ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯈꯣꯡꯎꯞ ꯅꯠꯠꯔꯒꯥ ꯀ꯭ꯂꯤꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ) ꯑꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯆꯦꯟ ꯑꯗꯨꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫

• ꯌꯦꯅꯁꯤꯡ: ꯈꯣꯡ ꯑꯗꯨ ꯔꯣꯇꯦꯁꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧ꯫

ꯂꯣ ꯏꯝꯄꯦꯛꯇ, ꯍꯥꯏ ꯒꯦꯏꯟ꯫

ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯀꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯂꯝꯕꯤ ꯆꯠꯄꯒꯥ ꯃꯥꯟꯅꯗꯅꯥ, ꯁꯥꯏꯛꯂꯤꯡ ꯑꯁꯤ ꯂꯣ ꯏꯝꯄꯦꯛꯇ ꯑꯣꯏ . ꯐ꯭ꯂꯥꯏꯑꯣꯚꯔꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯕꯨ ꯉꯥꯀꯊꯣꯀꯏ ꯑꯗꯨꯒꯥ ꯍꯧꯖꯤꯀꯁꯨ ꯅꯍꯥꯀꯄꯨ ꯃꯁꯂꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯗꯒꯤ ꯐꯒꯠꯂꯛꯂꯤꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁꯅꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

꯴.ꯃꯦꯟꯇꯦꯜ ꯍꯦꯜꯊ: 'ꯁꯥꯏꯛꯂꯤꯁ꯭ꯇꯀꯤ ꯍꯥꯏ'꯫

ꯐꯤꯖꯤꯀꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯑꯁꯤ ꯃꯦꯟꯇꯦꯜ ꯔꯦꯁꯤꯂꯤꯌꯦꯟꯁꯀꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯃꯔꯤ ꯂꯩꯅꯩ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯪꯁꯤꯜꯂꯤꯕꯥ ꯃꯥꯂꯦꯝ ꯑꯁꯤꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯑꯃꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯂꯥꯄꯊꯣꯀꯄꯥ ꯑꯃꯥ ꯄꯤꯔꯤ꯫

ꯁ꯭ꯠꯔꯦꯁ ꯔꯤꯂꯤꯐ ꯇꯧꯕꯥ꯫

ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯅꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯑꯦꯅꯗꯣꯔꯐꯤꯟ ꯑꯃꯁꯨꯡ ꯁꯦꯔꯣꯇꯣꯅꯤꯟ —ꯍꯀꯆꯥꯡꯒꯤ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ 'ꯐꯤꯜ-ꯒꯨꯗ' ꯀꯦꯃꯤꯀꯦꯂꯁꯤꯡ ꯗꯤ ꯂꯦꯟꯁꯦꯠꯇꯥ ꯐꯣꯉꯕꯥ ꯊꯤꯖꯤꯅꯕꯒꯤ ꯊꯕꯛ ꯑꯃꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯃꯦꯟꯇꯦꯜ ꯍꯦꯜꯊ ꯐꯠꯇꯕꯥ ꯅꯨꯃꯤꯠꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯗꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ ꯴꯳% ꯍꯟꯊꯕꯥ ꯎꯕꯥ ꯐꯪꯈꯤ꯫

ꯐꯣꯀꯁ ꯑꯃꯁꯨꯡ ꯀ꯭ꯂꯦꯔꯤꯇꯤ꯫

ꯕꯥꯏꯛ ꯑꯃꯥ ꯊꯧꯕꯗꯥ ꯃꯦꯗꯤꯇꯦꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯌꯥꯕꯥ ꯔꯤꯗꯃꯤꯛ, ꯔꯤꯄꯤꯇꯦꯇꯤꯕ ꯃꯣꯁꯟ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯁ꯭ꯛꯔꯤꯅꯁꯤꯡꯗꯒꯤ ꯗꯤꯁꯀꯅꯦꯛꯇ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ (ꯅꯍꯥꯛꯅꯥ ꯚꯔꯆꯨꯑꯦꯜ ꯇ꯭ꯔꯦꯜ ꯑꯃꯥ ꯇꯨꯡ ꯏꯟꯗ꯭ꯔꯤꯐꯥꯎꯕꯥ!) ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯊꯥꯛ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫

꯵.ꯂꯣꯡꯚꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯟꯁꯤꯁ꯭ꯇꯦꯟꯁꯤ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯑꯗꯨꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯀꯁꯤꯡꯅꯥ ꯆꯪꯂꯀꯄꯒꯤ ꯑꯊꯤꯡꯕꯁꯤꯡ ꯂꯧꯊꯣꯀꯏ:

• ꯋꯦꯗꯔꯞꯔꯨꯐ: ꯅꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯅꯣꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯥꯏꯗ ꯑꯗꯨ ꯊꯤꯡꯂꯣꯏ꯫

• ꯁꯦꯐꯇꯤ: ꯇ꯭ꯔꯥꯐꯤꯛ ꯂꯩꯔꯣꯏ, ꯄꯣꯠꯆꯩ ꯂꯩꯔꯣꯏ, ꯑꯃꯁꯨꯡ ꯍꯦꯂꯃꯦꯠ ꯑꯃꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫

• ꯄ꯭ꯔꯥꯏꯚꯦꯁꯤ: ꯅꯍꯥꯛꯀꯤ ꯌꯨꯃꯒꯤ ꯅꯨꯡꯉꯥꯏꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧ꯫

ꯃꯦꯟꯇꯤꯅꯦꯟꯁ ꯅꯣꯠ: ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯟ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯀꯤ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯑꯗꯨ ꯃꯊꯛꯀꯤ ꯃꯑꯣꯡꯗꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯕꯦꯁꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯃꯦꯟꯇꯦꯅꯦꯟꯁ , ꯍꯥꯌꯕꯗꯤ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯦꯗꯂꯁꯤꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯛ ꯑꯗꯨ ꯁꯦꯝ-ꯁꯥꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫

ꯂꯣꯏꯁꯤꯟꯕ

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯑꯃꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯂꯗꯥ ꯑꯄꯨꯅꯕꯥ ꯏꯅꯚꯦꯁ꯭ꯇꯃꯦꯟꯇ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ꯫

ꯅꯨꯡꯉꯥꯏꯕꯒꯤꯗꯃꯛ ꯔꯤꯛꯕꯦꯟꯇ ꯕꯥꯏꯛ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯖꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯄꯤꯟ ꯕꯥꯏꯛ ꯑꯃꯥ ꯈꯅꯕꯗꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯀꯟꯁꯤꯁ꯭ꯇꯦꯟꯁꯤꯅꯤ꯫

ꯑꯗꯣꯃꯒꯤ ꯈꯣꯡꯆꯠ ꯍꯧꯅꯕꯥ ꯁꯦꯝ ꯁꯥꯔꯦꯕꯔꯥ? ꯑꯩꯈꯣꯌꯒꯤ ꯄ꯭ꯔꯤꯃꯤꯌꯥꯝ ꯁꯦꯂꯦꯛꯁꯟ ꯑꯁꯤ ꯑꯦꯛꯁꯞꯂꯣꯔ ꯇꯧꯕꯤꯌꯨ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯀꯁꯤꯡ꯫ ꯖꯤꯃꯒꯤ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯤꯚꯤꯡ ꯔꯨꯃꯗꯥ ꯄꯨꯔꯛꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ

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

ꯋꯥꯍꯪ : ꯁꯥꯏꯛꯂꯤꯡꯅꯥ ꯑꯩꯒꯤ ꯈꯣꯉꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯍꯅꯒꯅꯤ?

ꯎ: ꯃꯍꯧꯁꯥꯅꯥ, ꯅꯠꯇꯦ꯫ ꯁꯥꯏꯛꯂꯤꯡꯅꯥ ꯕꯜꯀꯀꯤ ꯃꯍꯨꯠꯇꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯁꯦꯃꯒꯠꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯛ ꯁ꯭ꯞꯔꯤꯟꯇꯔ ꯑꯃꯒꯨꯝꯅꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯇꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯗ꯭ꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯣꯟ ꯑꯃꯁꯨꯡ ꯗꯤꯐꯥꯏꯟ ꯑꯣꯏꯔꯛꯀꯅꯤ, ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯣꯏ꯫

ꯋꯥꯍꯪ : ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯑꯃꯥ ꯕꯦꯂꯤ ꯐꯦꯇꯀꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯑꯣꯏꯕꯔꯥ?

ꯎ: ꯍꯣꯌ꯫ ꯅꯍꯥꯛꯅꯥ 'ꯁ꯭ꯄꯣꯠ ꯍꯟꯊꯍꯅꯕꯥ' ꯐꯦꯠ ꯇꯧꯕꯥ ꯉꯃꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯁꯥꯏꯀꯜ ꯊꯧꯕꯒꯤ ꯀꯦꯂꯣꯔꯤ ꯋꯥꯡꯅꯥ ꯃꯩ ꯆꯥꯀꯄꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯑꯔꯣꯏꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯃꯤꯗꯁꯦꯛꯁꯟ ꯑꯃꯥ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫

ꯋꯥꯍꯪ : ꯑꯩꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯡꯅꯥ ꯆꯠꯀꯗꯒꯦ?

ꯎ: ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯃꯤꯅꯤꯠ ꯲꯰ꯗꯒꯤ ꯍꯧꯔꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯑꯗꯨ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯁꯦꯁꯟ ꯑꯃꯗꯥ ꯃꯤꯅꯠ 30–45, ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ 3–5 ꯐꯥꯎꯕꯥ, ꯃꯔꯨꯑꯣꯏꯕꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯑꯍꯣꯡꯕꯁꯤꯡ ꯎꯕꯥ ꯐꯪꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫

ꯋꯥꯍꯪ : ꯔꯤꯀꯨꯃꯕꯦꯟꯇ ꯕꯅꯥꯝ ꯑꯞꯔꯥꯏꯠ: ꯀꯅꯥꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯍꯦꯟꯅꯥ ꯃꯩ ꯊꯥꯏ?

ꯎ: ꯑꯞꯔꯥꯏꯠ ꯕꯥꯏꯀꯁꯤꯡꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯃꯩ ꯊꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯅꯥ ꯂꯩꯅꯕꯒꯤꯗꯃꯛ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯔꯤꯀꯨꯝꯕꯟꯇ ꯕꯥꯏꯀꯁꯤꯡꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯃꯩꯁꯥ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫