ꯈꯅꯒꯠꯂꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯂꯧꯁꯤꯅꯕꯥ: ꯃꯁꯤꯅꯥ ꯀꯔꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯅꯣ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯑꯃꯗꯥ ꯆꯠꯈꯤꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯗꯨ ꯎꯈ꯭ꯔꯦ: ꯔꯦꯛꯇꯟꯖꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁ꯭ꯇꯦꯀꯁꯤꯡ, ꯀꯦꯕꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯄꯨꯂꯤꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯡꯂꯕꯥ ꯃꯦꯁꯤꯅꯁꯤꯡꯒꯤ ꯔꯣꯁꯤꯡ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯩ ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ , ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯣꯗꯔꯟ ꯐꯤꯠꯅꯦꯁ ꯏꯟꯗꯁ꯭ꯠꯔꯤꯒꯤ ꯃꯀꯣꯛ ꯊꯣꯡꯕꯅꯤ꯫

ꯐ꯭ꯔꯤ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ (ꯗꯝꯕꯜ ꯑꯃꯁꯨꯡ ꯕꯥꯔꯕꯦꯜ)ꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯍꯥꯔꯗꯀꯣꯔ ꯕꯣꯗꯤꯕꯤꯜꯗꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯂꯕꯁꯨ, ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯦꯁꯤꯅꯁꯤꯡ ꯑꯁꯤ ꯁꯥꯐꯕꯥ, ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯁꯜ ꯆꯥꯎꯈꯠꯄꯒꯤ ꯏꯁꯩ ꯅꯣꯡꯃꯥꯏꯒꯤ ꯍꯤꯔꯣꯁꯤꯡꯅꯤ꯫

ꯑꯗꯨꯕꯨ ꯃꯦꯁꯤꯟ ꯑꯃꯕꯨ 'ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ,' ꯑꯣꯏꯍꯜꯂꯤꯕꯥ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤꯅꯣ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯅꯠꯠꯔꯒꯥ ꯍꯣꯝ ꯖꯤꯃꯗꯥ ꯌꯥꯑꯣꯍꯅꯒꯗꯒꯦ?

ꯒꯥꯏꯗꯂꯥꯏꯟ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯃꯦꯁꯤꯅꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯊꯤꯖꯤꯜꯂꯤ꯫ ꯑꯋꯥꯡꯕꯥ ꯊꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯑꯃꯥ ꯂꯦꯄꯊꯣꯛꯂꯤꯕꯥ ꯃꯦꯀꯥꯅꯤꯛꯁ, ꯀꯥꯟꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯃꯈꯂꯁꯤꯡꯒꯤ

꯱.ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯒꯦ꯫

'ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ' ꯍꯥꯌꯕꯥ ꯋꯥꯍꯩ ꯑꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯅꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨꯕꯨ ꯈꯪꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯣꯏꯅꯥ ꯑꯀꯅꯕꯥ ꯑꯥꯏꯔꯟ ꯄ꯭ꯂꯦꯇꯁꯤꯡ ꯕꯥꯔ ꯑꯃꯗꯥ ꯄꯨꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯣꯗ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯄ꯭ꯂꯦꯠ-ꯂꯣꯗ ꯇꯧꯔꯕꯥ ꯃꯦꯁꯤꯅꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯗꯅꯥ, ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯦꯁꯤꯅꯁꯤꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯌꯥꯎꯕꯥ ꯁ꯭ꯇꯦꯛ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫

ꯃꯦꯀꯥꯅꯤꯖꯝ ꯑꯁꯤꯅꯥ ꯑꯦꯟ.ꯗꯤ.ꯑꯦ

1. ꯑꯔꯨꯝꯕꯥ ꯁ꯭ꯇꯦꯛ: ꯙꯥꯇꯨꯒꯤ ꯄ꯭ꯂꯦꯇꯁꯤꯡꯒꯤ ꯚꯔꯇꯤꯀꯦꯜ ꯁ꯭ꯇꯦꯛ ꯑꯃꯥ (ꯃꯍꯧꯁꯥꯅꯥ 10-20 lbs ꯑꯃꯃꯝ) ꯒꯥꯏꯗ ꯔꯣꯗꯁꯤꯡꯗꯥ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯆꯠꯂꯤ꯫

2. ꯄꯤꯟ: ꯌꯨꯖꯔꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯄ꯭ꯂꯦꯠ ꯑꯗꯨꯗꯥ ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯄꯤꯟ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨ 'ꯈꯜꯂꯤ'꯫

3. ꯄꯨꯂꯤ ꯑꯃꯁꯨꯡ ꯀꯦꯃꯁꯤꯡ: ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯊꯨꯒꯥꯏꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯨꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯈꯅꯒꯠꯂꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯄꯨꯂꯤꯁꯤꯡꯒꯤ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯦꯕꯜ ꯑꯃꯥ ꯆꯦꯜꯂꯤ꯫

ꯗꯤ ꯁꯤꯛꯔꯦꯠ ꯋꯦꯄꯟ: ꯗꯤ ꯀꯦꯝ꯫

ꯑꯋꯥꯡꯕꯥ ꯊꯥꯛꯀꯤ ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ ꯌꯨꯅꯤꯠꯁꯤꯡꯗꯥ 'ꯀꯦꯝ'—ꯀꯦꯕꯂꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯀꯤꯗꯅꯤ ꯃꯑꯣꯡꯒꯤ ꯍꯨꯏ ꯑꯃꯥ ꯌꯥꯑꯣꯔꯤ꯫

• ꯃꯁꯤꯅꯥ ꯀꯔꯤ ꯇꯧꯔꯤꯕꯒꯦ: ꯃꯁꯤꯅꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯤꯚꯔ ꯍꯣꯡꯍꯜꯂꯤ꯫

• ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏꯕꯅꯣ: ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯁꯛꯇꯤꯒꯤ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯃꯦꯁꯤꯟ ꯑꯗꯨꯒꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯩ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯃꯗꯥ, ꯃꯦꯁꯤꯟ ꯑꯗꯨꯅꯥ ꯃꯈꯥꯗꯥ (ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯗꯕꯥ ꯃꯐꯃꯗꯥ) ꯍꯦꯟꯅꯥ ꯂꯨꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯔꯛꯇꯥ (ꯅꯍꯥꯛꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯃꯐꯃꯗꯥ) ꯍꯦꯟꯅꯥ ꯂꯨꯝꯃꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯦꯛꯁꯤꯃꯝ ꯃꯁꯜ ꯁ꯭ꯇꯤꯝꯌꯨꯂꯦꯁꯟ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ꯫

2. ꯁꯦꯂꯦꯛꯇꯤꯕ ꯃꯦꯁꯤꯅꯁꯤꯡꯒꯤ ꯁ꯭ꯠꯔꯦꯇꯦꯖꯤꯛ ꯑꯦꯗꯚꯥꯟꯇꯦꯖꯁꯤꯡ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯀꯣꯛ ꯊꯣꯡꯕꯥ ꯑꯦꯊꯂꯦꯇꯤꯛ ꯐꯦꯁꯤꯂꯤꯇꯤꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯔꯤꯍꯦꯕꯤꯂꯤꯇꯦꯁꯟ ꯁꯦꯟꯇꯔꯁꯤꯡꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯥꯖꯕꯥ ꯊꯝꯂꯤꯕꯅꯣ ꯁꯦꯂꯦꯛꯇꯤꯕ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡꯗꯥ ? ꯃꯁꯤꯒꯤ ꯄꯥꯎꯈꯨꯝ ꯑꯁꯤ ꯁꯦꯐꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯑꯣꯃꯦꯀꯥꯅꯤꯛꯁꯇꯥ ꯂꯩ꯫

ꯑꯦ., ꯑꯅꯃꯦꯠ ꯁꯦꯐꯇꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ꯫

ꯖꯤꯝ ꯃꯄꯨꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁꯦꯐꯇꯤ ꯑꯁꯤ ꯅꯝꯕꯔ ꯋꯥꯟ ꯄ꯭ꯔꯥꯏꯑꯣꯔꯤꯇꯤꯅꯤ꯫

• ꯁ꯭ꯄꯣꯇꯔ ꯑꯃꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯦ: ꯌꯨꯖꯔꯁꯤꯡꯅꯥ ꯃꯈꯣꯌ ꯃꯁꯥꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯑꯀꯤꯕꯥ ꯂꯩꯇꯅꯥ ꯑꯀꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁꯣꯀꯍꯜꯂꯕꯗꯤ, ꯁ꯭ꯇꯦꯛ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯂꯝꯕꯤ: ꯃꯦꯁꯤꯟ ꯑꯁꯤꯅꯥ ꯌꯨꯖꯔꯒꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯂꯃꯖꯤꯡꯏ, ꯃꯁꯤꯅꯥ 'ꯆꯦꯇꯤꯡ' ꯑꯃꯁꯨꯡ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯐ꯭ꯔꯤ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯐꯠꯇꯕꯥ ꯃꯑꯣꯡ ꯑꯁꯤ ꯊꯤꯡꯏ꯫

B. ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯑꯦꯛꯁꯦꯁꯤꯕꯤꯂꯤꯇꯤ꯫

• ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ: ꯇꯝꯅꯕꯒꯤ ꯂꯝꯕꯤ ꯑꯁꯤ ꯅꯦꯝꯃꯤ꯫ ꯃꯍꯧꯁꯥꯅꯥ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯒꯤ ꯄ꯭ꯂꯦꯀꯥꯔꯗꯁꯤꯡꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯐꯃꯒꯗꯒꯦ ꯑꯃꯁꯨꯡ ꯀꯔꯝꯅꯥ ꯆꯠꯀꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯎꯠꯂꯤ꯫

• ꯁꯦꯅꯤꯌꯔꯁꯤꯡ: ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯨ ꯇꯥꯡ ꯁꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ꯫

• ꯀꯥꯟꯅꯕꯁꯤꯡ: ꯕꯣꯗꯤꯕꯤꯜꯗꯔꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯐ꯭ꯔꯤ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫

ꯁꯤ.ꯒꯤ ꯃꯇꯃꯒꯤ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ꯫

ꯃꯤ ꯌꯥꯝꯅꯥ ꯇꯤꯅꯕꯥ ꯖꯤꯝ ꯑꯃꯗꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏ꯫ ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯦꯁꯤꯟ ꯑꯃꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯣꯡꯗꯣꯀꯄꯗꯥ ꯁꯦꯀꯦꯟꯗ 2 (ꯄꯤꯟ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ) ꯆꯪꯏ, ꯃꯁꯤ ꯄ꯭ꯂꯦꯇꯁꯤꯡ ꯂꯣꯗ/ ꯑꯅꯂꯣꯗ ꯇꯧꯕꯗꯥ ꯁꯦꯀꯦꯟꯗ 30+ ꯆꯪꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯁꯔꯛꯌꯨꯏꯠ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯏꯟꯇꯔꯚꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

ꯏꯟꯗꯁ꯭ꯠꯔꯤꯒꯤ ꯋꯥꯈꯜꯂꯣꯟ: ꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯑꯃꯦꯔꯤꯀꯥꯟ ꯀꯥꯎꯟꯁꯤꯜ ꯑꯣꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ (ꯑꯦ.ꯁꯤ.ꯏ.) , ꯃꯦꯁꯤꯅꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤ ꯅꯧꯅꯥ ꯁꯦꯃꯒꯠꯄꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡ ꯑꯗꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯑꯣꯏꯍꯟꯗꯨꯅꯥ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯌꯨꯝꯐꯝ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

꯳.ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯒꯤ ꯀꯃꯟ ꯃꯈꯂꯁꯤꯡ꯫

ꯖꯤꯝ ꯑꯃꯥ ꯑꯥꯎꯠꯐꯤꯠ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯂꯣꯏꯁꯤꯟꯅꯕꯥ ꯃꯦꯁꯤꯅꯁꯤꯡꯒꯤ ꯃꯤꯛꯁ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ... ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯀꯦꯇꯥꯂꯣꯒ꯫.

ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡ꯫

• ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ: ꯄꯦꯛꯇꯣꯔꯦꯜ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯤ ꯃꯍꯨꯠꯇꯥ ꯍꯦꯟꯅꯥ ꯁꯥꯐꯕꯥ ꯑꯂꯇꯔꯅꯦꯇꯤꯚ ꯑꯃꯥ꯫

• ꯂꯦꯠ ꯄꯨꯂꯗꯥꯎꯟ: ꯃꯇꯨꯡꯗꯥ (latissimus dorsi) ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫ ꯚꯤ-ꯇꯦꯄꯔ ꯑꯃꯥ ꯁꯥꯕꯗꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ꯫

• ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ: ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯗꯝꯕꯜ ꯄ꯭ꯔꯦꯁꯁꯤꯡꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯝꯞꯔꯦꯁꯅꯒꯤ ꯏꯁꯨꯁꯤꯡ ꯌꯥꯎꯗꯅꯥ ꯑꯣꯚꯔꯍꯦꯗ ꯁ꯭ꯠꯔꯦꯡꯊ ꯄꯤ꯫

ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ꯫

• ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ: ꯀ꯭ꯕ꯭ꯌꯥꯗ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡꯒꯤ ꯄꯥꯋꯔꯍꯥꯎꯁ ꯑꯃꯅꯤ꯫ ꯌꯨꯖꯔꯁꯤꯡꯅꯥ ꯑꯀꯅꯕꯥ ꯂꯣꯗꯁꯤꯡ ꯁꯥꯐꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯜꯂꯤ꯫

• ꯂꯦꯒ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯥ ꯑꯃꯠꯇꯥ ꯉꯥꯏꯔꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ꯫

• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ (seated Leg Curl): ꯈꯨꯎꯒꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ, ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫

ꯃꯌꯥꯏ

• ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯀ꯭ꯔꯥꯟꯆ: ꯑꯦꯕꯁꯀꯤꯗꯃꯛꯇꯥ ꯋꯦꯏꯇꯦꯗ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯄꯤ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯊꯤꯀꯅꯦꯁ ꯁꯦꯃꯒꯠꯅꯕꯒꯤꯗꯃꯛ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯐ꯭ꯂꯣꯔ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯩ꯫

꯴.ꯃꯦꯟꯇꯤꯅꯦꯟꯁꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯣꯠ ꯑꯃꯥ꯫

ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯌꯨꯅꯤꯠꯁꯤꯡꯒꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯌꯦꯡꯁꯤꯅꯕꯤꯗꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯃꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯂꯝꯕꯤ ꯌꯥꯠꯄꯅꯤ꯫ ꯀꯃꯞꯂꯦꯛꯁ ꯃꯣꯇꯣꯔ ꯑꯃꯁꯨꯡ ꯏꯂꯦꯛꯠꯔꯣꯅꯤꯛꯁ ꯂꯩꯕꯥ ꯇ꯭ꯔꯦꯗꯃꯤꯂꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯗꯅꯥ, ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯑꯁꯤ ꯃꯦꯀꯥꯅꯤꯀꯦꯜ ꯑꯣꯏ꯫

ꯕꯦꯁꯤꯛ ꯀꯦꯌꯔꯒꯥ ꯂꯣꯌꯅꯅꯥ-ꯒꯥꯏꯗ ꯔꯣꯗꯁꯤꯡ ꯁꯦꯡꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯀꯦꯕꯂꯁꯤꯡ ꯌꯦꯡꯁꯤꯅꯕꯒꯨꯝꯕꯥ-ꯃꯦꯁꯤꯅꯁꯤꯡ ꯑꯁꯤ ꯆꯍꯤ ꯇꯔꯥꯒꯤ ꯈꯨꯖꯤꯡ ꯀꯌꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ (ꯃꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯒꯥꯏꯗꯂꯥꯏꯅꯁꯤꯡꯗꯥ ꯑꯀꯨꯞꯄꯥ ꯃꯔꯣꯂꯗꯥ ꯀꯣꯅꯁꯤꯜꯂꯤ ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯃꯦꯟꯇꯦꯅꯦꯟꯁꯀꯤ )꯫

ꯂꯣꯏꯁꯤꯟꯕ

ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯑꯁꯤꯅꯥ ꯏꯟꯖꯤꯅꯤꯌꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯐꯤꯖꯤꯑꯣꯂꯣꯖꯤꯒꯤ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯕ꯭ꯂꯦꯟꯗ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯁꯥꯐꯕꯥ, ꯏꯐꯦꯛꯇꯤꯕ ꯑꯃꯁꯨꯡ ꯌꯨꯖꯔ ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯑꯃꯍꯦꯛꯇꯒꯤꯗꯃꯛ ꯃꯦꯟꯗꯦꯇꯔꯤ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

ꯅꯍꯥꯛ ꯑꯁꯤ ꯃꯦꯝꯕꯔ ꯔꯤꯇꯦꯟꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯖꯤꯝ ꯑꯣꯅꯔ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯁꯨ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯟꯅꯥ ꯁꯥꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯏꯊꯨꯁꯤꯌꯥꯁ꯭ꯠ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯑꯋꯥꯡꯕꯥ ꯊꯥꯛꯀꯤ ꯃꯦꯁꯤꯅꯁꯤꯡꯗꯥ ꯁꯦꯜ ꯊꯥꯗꯕꯥ ꯑꯁꯤ ꯐꯂꯗꯥ ꯃꯍꯩ ꯌꯥꯜꯂꯕꯥ ꯋꯥꯔꯦꯞ ꯑꯃꯅꯤ꯫

ꯀ꯭ꯂꯥꯁꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯑꯗꯨ ꯑꯦꯛꯁꯞꯂꯣꯔ ꯇꯧꯅꯕꯥ ꯁꯦꯝ ꯁꯥꯔꯦ? ꯑꯩꯈꯣꯌꯒꯤ ꯄ꯭ꯔꯤꯃꯤꯌꯥꯝ ꯀꯂꯦꯛꯁꯟ ꯑꯣꯐ... ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯁꯦꯂꯦꯛꯇꯣꯔꯥꯏꯖꯗ ꯃꯦꯁꯤꯅꯁꯤꯡ꯫ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯁ꯭ꯄꯦꯁꯀꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯐꯤꯠ ꯑꯣꯏꯕꯥ ꯑꯗꯨ ꯈꯪꯗꯣꯛꯅꯕꯥ