ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ, ꯅꯈꯣꯌꯅꯥ ꯌꯥꯝꯅꯥ ꯈꯉꯂꯃꯗꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯔꯤ꯫ ꯃꯗꯨꯕꯨ ‘ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ’ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯃꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤꯅꯣ, ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏꯕꯅꯣ, ꯑꯃꯁꯨꯡ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯀꯔꯤ ꯊꯣꯀꯄꯒꯦ ꯍꯥꯌꯕꯗꯨ , ꯑꯩꯈꯣꯌꯅꯥ ꯃꯔꯨꯞ ꯑꯃꯗꯥ ꯍꯥꯌꯔꯀꯄꯒꯨꯝ ꯏꯆꯝ ꯆꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯋꯥꯐꯝ ꯀꯌꯥ ꯐꯣꯡꯗꯣꯛꯀꯅꯤ꯫ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯒꯤ ꯋꯥꯔꯤ ꯅꯠꯇꯦ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯈꯉꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫
ꯂꯥꯏꯅꯥ ꯑꯥꯂꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯃꯊꯛꯇꯒꯤ ꯃꯈꯥ ꯐꯥꯎꯕꯥ ꯆꯠꯂꯤꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯂꯥꯏꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯀꯅꯦꯛꯇꯤꯕ ꯇꯤꯁ꯭ꯌꯨꯅꯥ ꯁꯦꯝꯕꯅꯤ . "ꯁꯤꯛꯁ-ꯄꯦꯛ ꯑꯦꯕꯁ" ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯇꯥꯕꯤꯔꯝꯂꯒꯅꯤ, ꯑꯗꯨꯕꯨ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯞ, ꯔꯦꯛꯇꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯇꯣꯉꯥꯟꯅꯥ ꯇꯥꯍꯜꯂꯤ꯫ ꯂꯥꯏꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯁꯔꯨ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯗꯨꯅꯥ , ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯦꯅꯃꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯌꯨꯕꯤꯛ ꯕꯣꯟ ꯐꯥꯎꯕꯥ ꯆꯠꯂꯤ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫
ꯃꯁꯤ ꯔꯕ꯭ꯕꯔ ꯕꯦꯟꯗ ꯑꯃꯒꯨꯝꯅꯥ ꯈꯅꯕꯤꯌꯨ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯂꯥꯁ꯭ꯇꯤꯛ ꯑꯣꯏ , ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯈꯜꯂꯤꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯜꯂꯤ꯫ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯇꯩ ꯃꯁꯂꯁꯤꯡꯁꯨ ꯃꯁꯤꯒꯥ ꯁꯝꯅꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯇꯔꯁꯣꯗꯥ ꯑꯦꯉ꯭ꯀꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯥꯏꯅꯥ ꯑꯁꯤ ꯁꯣꯟꯊꯔꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯍꯥꯌꯕꯗꯤ (poor posture) , (pelvic and back pain ) ꯄꯦꯏꯟ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯀꯌꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯂꯦꯇꯤꯟ ꯂꯣꯟꯗꯥ “ꯂꯤꯅꯤꯌꯥ ꯑꯥꯂꯕꯥ” ꯍꯥꯌꯕꯁꯤ “ꯋꯥꯏꯇꯦꯞ ꯂꯥꯏꯟ” ꯍꯥꯌꯕꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ “ꯁꯤꯛꯁ-ꯄꯦꯛ” ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ, ꯂꯥꯏꯟ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯑꯄꯤꯀꯄꯥ, ꯃꯆꯨ ꯂꯩꯇꯕꯥ ꯂꯥꯏꯟ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯎꯕꯥ ꯐꯪꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯂꯀꯏ꯫ ꯑꯗꯨꯗꯒꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ “ ꯂꯥꯏꯅꯥ ꯅꯥꯏꯒ꯭ꯔꯥ ” ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯔꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯅꯤ꯫
ꯃꯤꯔꯣꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯣꯕꯦꯁꯤꯇꯤꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯅꯥ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯏꯎꯇꯦꯔꯥꯁ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯥꯎꯈꯠꯂꯀꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯆꯦꯟꯊꯔꯀꯏ꯫ ꯃꯇꯝ ꯑꯗꯨꯗꯥ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯁꯨ ꯇꯣꯈꯥꯌꯅꯥ ꯂꯩ꯫ ꯃꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤꯒꯤ ꯏꯂꯥꯁ꯭ꯇꯤꯁꯤꯇꯤ ꯑꯁꯤ ꯃꯥꯡꯈꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯂꯀꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ (abdominal muscles) ꯇꯣꯈꯥꯌꯅꯥ ꯊꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯦꯜꯂꯤ꯫ ꯃꯁꯤꯕꯨ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯗꯥꯏꯑꯦꯁ꯭ꯇꯦꯁꯤꯁ ꯔꯦꯛꯇꯤ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫
ꯑꯗꯨ ꯑꯣꯏꯔꯕꯗꯤ ꯂꯥꯏꯅꯥ ꯅꯥꯏꯒ꯭ꯔꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯂꯥꯏꯅꯥ ꯅꯥꯏꯒ꯭ꯔꯥ ꯑꯁꯤ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯣꯀꯄꯥ ꯑꯉꯧꯕꯥ ꯚꯔꯇꯤꯀꯦꯜ ꯂꯥꯏꯟ ꯑꯃꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯃꯁꯤꯕꯨ “ꯃꯤꯔꯣꯅꯕꯥ ꯂꯥꯏꯟ” ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ꯫ ꯃꯍꯧꯁꯥꯅꯥ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯤ ꯕꯇꯅꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯌꯨꯕꯤꯛ ꯑꯦꯔꯤꯌꯥ ꯐꯥꯎꯕꯥ ꯆꯠꯂꯤ꯫ ꯑꯗꯨꯕꯨ ꯑꯉꯀꯄꯥ ꯄꯣꯛꯂꯣꯏꯗꯕꯅꯤ, ꯃꯤꯑꯣꯏ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯂꯥꯏꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯔꯦꯁ꯭ꯇꯕꯣꯟ ꯐꯥꯎꯕꯥ ꯌꯧꯕꯥ ꯉꯝꯃꯤ꯫
ꯗꯥꯏꯑꯦꯁ꯭ꯇꯦꯁꯤꯁ ꯔꯦꯛꯇꯤ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯗꯥꯏꯑꯦꯁ꯭ꯇꯦꯁꯤꯁ ꯔꯦꯛꯇꯤ ꯍꯥꯌꯕꯁꯤ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯉꯥꯡ ꯄꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯔꯦꯛꯇꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁ ꯃꯁꯂꯁꯤꯡ (ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁꯀꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ) ꯇꯣꯈꯥꯌꯅꯥ ꯂꯩꯍꯅꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯇꯣꯈꯥꯌꯕꯥ ꯑꯁꯤ ꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯉꯥꯡ ꯄꯣꯀꯄꯥ ꯃꯇꯨꯡꯗꯥ ꯊꯥ ꯀꯌꯥ, ꯆꯍꯤ ꯀꯌꯥ ꯐꯥꯎꯕꯥ, ꯈꯣꯡ ꯍꯥꯝꯂꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯃꯈꯠꯄꯥ ꯎꯕꯥ ꯐꯪꯏ꯫ ꯃꯁꯤ ꯃꯃꯥ ꯀꯌꯥꯗꯥ ꯀꯃꯟ ꯑꯣꯏ꯫
ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯂꯩꯕ꯭ꯔꯥ?
ꯍꯣꯌ, ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯂꯩ꯫ ꯑꯗꯨꯕꯨ ꯑꯌꯥꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯃꯁꯤ ꯐꯥꯎꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯎꯕꯥ ꯐꯪꯗꯦ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯈꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯌꯥꯎꯏ ꯑꯃꯁꯨꯡ ꯃꯆꯨ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯩ (ꯅꯍꯥꯛꯅꯥ ꯃꯤꯔꯣꯜꯂꯤꯉꯩꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯜ ꯌꯥꯝꯅꯥ ꯂꯩꯠꯔꯕꯗꯤ)꯫
ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯎꯕꯥ ꯐꯪꯂꯤꯕꯅꯣ?
ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯤꯡꯁꯤꯟꯅꯤꯡꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ, ꯍꯀꯆꯥꯡꯗꯥ ꯍꯣꯔꯃꯣꯅꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯑꯃꯝꯕꯥ ꯑꯣꯏꯔꯀꯏ ꯑꯃꯁꯨꯡ “ꯂꯥꯏꯅꯥ ꯅꯥꯏꯒ꯭ꯔꯥ” ꯍꯥꯌꯅꯥ ꯎꯕꯥ ꯐꯪꯏ . ꯃꯔꯨꯑꯣꯏꯅꯥ, ꯄ꯭ꯂꯥꯁꯦꯟꯇꯥꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯦꯂꯥꯅꯤꯟ ꯍꯦꯟꯅꯥ ꯄꯨꯊꯣꯀꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯃꯦꯂꯥꯅꯤꯟ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯇꯥ ꯃꯆꯨ ꯄꯤꯕꯥ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯄꯤꯒꯃꯦꯟꯇꯅꯤ꯫ ꯃꯦꯂꯥꯅꯤꯅꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯑꯃꯝꯕꯥ ꯑꯣꯏꯔꯀꯏ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯎꯕꯥ ꯐꯪꯏ꯫ ꯃꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯒꯤ ꯊꯕꯛ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯑꯁꯤ ꯑꯔꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯇꯣꯉꯥꯟꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯝꯅꯍꯅꯕꯅꯤ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯇꯩ ꯃꯁꯂꯁꯤꯡ ꯍꯥꯌꯕꯗꯤ ꯑꯣꯕꯂꯤꯛ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯟꯁꯕꯔꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁ ꯑꯁꯤꯁꯨ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤꯒꯥ ꯁꯝꯅꯩ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯇꯔꯁꯀꯤꯗꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯀꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯏ , ꯃꯁꯤꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯤꯔꯤ꯫ ꯑꯇꯣꯞꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯥ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯥꯀꯄꯥ ꯄ꯭ꯔꯦꯁꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯣꯔꯁ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯁꯣꯀꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯂꯥꯁ꯭ꯇꯤꯛ ꯑꯣꯏ ꯑꯃꯁꯨꯡ ꯑꯆꯧꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ . ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ꯫ ꯑꯗꯨꯕꯨ, ꯃꯇꯝ ꯑꯗꯨꯃꯛꯇꯗꯥ, ꯃꯁꯤ ꯃꯊꯧ ꯇꯥꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕꯥ ꯉꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯛꯇꯗꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯆꯠꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯉꯃꯒꯅꯤ꯫
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯀꯔꯤꯅꯥ ꯁꯦꯝꯕꯒꯦ?
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯂꯥꯖꯦꯟ ꯑꯃꯁꯨꯡ ꯏꯂꯥꯁ꯭ꯇꯤꯟ ꯀꯧꯕꯥ ꯐꯤꯕꯔꯒꯤ ꯀꯅꯦꯛꯇꯤꯚ ꯇꯤꯁꯨꯁꯤꯡꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯐꯤꯕꯃꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯇꯤꯁꯨꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯏꯂꯥꯁ꯭ꯇꯤꯁꯤꯇꯤ ꯄꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯔꯦꯛꯇꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯝꯅꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯋꯥꯜ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯑꯀꯅꯕꯥ, ꯑꯣꯚꯔꯑꯣꯜ ꯔꯕ꯭ꯕꯔ ꯕꯦꯟꯗ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯕꯒꯦ?
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯃꯁꯤꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯟꯇꯤꯃꯤꯇꯔ 2.25 (cm) ꯋꯥꯡꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ (ꯃꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯅꯥꯀꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯏ)꯫ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯃꯀꯣꯀꯊꯣꯡꯕꯒꯤ ꯃꯊꯛꯇꯒꯤ (ꯁ꯭ꯇꯦꯔꯅꯃꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ)ꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯄ꯭ꯌꯨꯕꯤꯛ ꯕꯣꯟ (pubic bone) ꯐꯥꯎꯕꯥ ꯆꯠꯂꯤ꯫ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯑꯣꯕꯦꯁꯤꯇꯤ) ꯆꯦꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯀꯦꯁ ꯑꯁꯤꯗꯥ ꯃꯁꯤ ꯁꯦꯟꯇꯤꯃꯤꯇꯔ ꯲.꯲꯵ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯄꯥ ꯌꯥꯏ꯫
ꯃꯁꯤꯕꯨ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯗꯒꯤ ꯀꯔꯤꯅꯥ ꯈꯦꯠꯅꯍꯜꯂꯤꯕꯅꯣ?
ꯃꯁꯤ ꯍꯧꯖꯤꯛ ꯑꯗꯣꯃꯗꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯎꯕꯥ ꯐꯪꯂꯒꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯁꯂꯁꯤꯡ, `(ꯔꯦꯛꯇꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁ)` ꯃꯁꯂꯁꯤꯡꯒꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯇꯣꯉꯥꯟꯅꯥ ꯇꯥꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ `(rectus abdominis)` ꯃꯁꯜ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ꯫ ꯃꯁꯤꯕꯨ ꯑꯌꯥꯝꯕꯅꯥ ``ꯁꯤꯛꯁ-ꯄꯦꯛ ꯑꯦꯕꯁ'' ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ꯃꯁꯤꯅꯥ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯅꯥ ꯈꯥꯌꯗꯣꯀꯄꯥ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯥ ꯃꯐꯃꯁꯤꯡꯅꯤ꯫
ꯂꯥꯏꯅꯦꯌꯥ ꯑꯥꯂꯕꯥ ꯑꯁꯤ ꯇꯦꯟꯗꯣꯟ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯔꯥ?
ꯅꯠꯇꯦ, ꯃꯁꯤ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯇꯥꯀꯄꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯇꯦꯟꯗꯣꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯥꯏꯕꯔ ꯇꯤꯁ꯭ꯌꯨꯅꯤ . ꯇꯦꯟꯗꯣꯅꯁꯤꯡ ꯑꯁꯤ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯁꯔꯨꯒꯥ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯅꯤ꯫ ꯃꯁꯤ ꯃꯗꯨꯗꯒꯤ ꯇꯣꯉꯥꯜꯂꯤ꯫
ꯂꯥꯏꯅꯦꯌꯥ ꯑꯥꯂꯕꯥꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?
ꯑꯩꯈꯣꯌꯅꯥ ꯍꯥꯌꯔꯤ ꯃꯗꯨꯗꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯔꯕ꯭ꯕꯔ ꯕꯦꯟꯗ ꯑꯃꯒꯨꯝꯅꯥ ꯆꯦꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯅꯠꯠꯔꯒꯥ ꯑꯣꯕꯦꯁꯤꯇꯤ ꯂꯩꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ (linea alba) ꯑꯁꯤ ꯍꯦꯅꯒꯠꯂꯛꯂꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯎꯍꯟꯅꯕꯥ ꯆꯦꯜꯂꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯀꯏ ꯃꯗꯨꯗꯤ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯥꯀꯄꯥ ꯉꯃꯗꯦ꯫ ꯃꯁꯤꯒꯤ ꯃꯍꯩ ꯑꯣꯏꯅꯥ, ꯈꯣꯡꯒꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯁꯂꯁꯤꯡ (muscles) ꯑꯁꯤ ꯇꯣꯈꯥꯌꯅꯥ ꯂꯩ꯫ ꯃꯁꯤꯕꯨ "ꯑꯦꯕ ꯒꯦꯞ" ꯅꯠꯠꯔꯒꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯁꯦꯄꯥꯔꯦꯁꯟ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯃꯍꯧꯁꯥꯅꯥ, "ꯑꯦꯕ ꯒꯦꯞ" ꯑꯁꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯅꯥ ꯀꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯗꯤꯒ꯭ꯔꯤ ꯈꯔꯗꯥ ꯇꯣꯈꯥꯌꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯇꯣꯈꯥꯌꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯂꯕꯗꯤ , ꯍꯥꯌꯕꯗꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯆꯧꯕꯥ ꯒꯦꯞ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯁꯤꯕꯨ ꯗꯥꯏꯑꯦꯁ꯭ꯇꯦꯁꯤꯁ ꯔꯦꯛꯇꯤ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯦꯔꯤꯌꯥꯗꯥ ꯎꯕꯥ ꯐꯪꯒꯗꯕꯥ ꯕꯜꯕ ꯅꯠꯠꯔꯒꯥ ꯄꯥꯎꯆꯦ ꯑꯃꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ (linia alba) ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ:
- ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯀꯣꯟꯅꯥ ꯁꯦꯝꯕꯥ (coning) ꯅꯠꯠꯔꯒꯥ ꯗꯣꯝ ꯃꯑꯣꯡꯒꯤ (doming) ꯃꯑꯣꯡ ꯑꯃꯗꯥ ꯆꯦꯟꯊꯔꯀꯏ꯫ ꯃꯁꯤ ꯇꯦꯟꯇ ꯑꯃꯒꯨꯝꯕꯅꯤ꯫
- ꯄꯣꯠ-ꯆꯩꯁꯤꯡ ꯂꯧꯊꯣꯀꯄꯥ, ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯀꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯑꯋꯥꯕꯥ꯫
- ꯄꯦꯂꯚꯤꯛ ꯅꯠꯠꯔꯒꯥ ꯍꯤꯄꯐꯝ (hip pain) ꯂꯩꯕꯥ꯫
- ꯂꯣ ꯕꯦꯛ ꯄꯦꯟ . ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯑꯃꯅꯤ꯫
- ꯄꯣꯁ꯭ꯠ-ꯑꯣꯔꯒꯥꯅꯥꯏꯖꯦꯁꯟ (posture posture) ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ, ꯅꯣꯛꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡ ꯍꯥꯝꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯌꯨꯔꯤꯟ ꯈꯔꯥ ꯂꯤꯛ ꯑꯣꯏꯔꯀꯏ꯫
ꯃꯤꯑꯣꯏ ꯈꯔꯗꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯗꯥ ꯍꯔꯅꯤꯌꯥ ꯐꯥꯎꯕꯥ ꯂꯥꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯀꯦꯁ ꯑꯁꯤꯗꯥ, ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ (linea alba) ꯑꯁꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯗꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯤ꯫ ꯃꯁꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ (linea alba) ꯁꯣꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯏ꯫
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯃꯥꯡꯈ꯭ꯔꯕꯔꯥ?
ꯅꯈꯣꯌꯒꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯀꯩꯗꯧꯉꯩꯗꯁꯨ ꯆꯠꯂꯣꯏ꯫ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯅꯥ ꯅꯥꯏꯒ꯭ꯔꯥ (ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯄꯥ ꯑꯉꯧꯕꯥ ꯂꯥꯏꯅꯥ) ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯗꯨ ꯑꯉꯥꯡ ꯄꯣꯀꯄꯥ ꯃꯇꯨꯡ ꯊꯥ ꯀꯌꯥꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯣꯏꯁꯤꯅꯒꯅꯤ꯫
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯒꯗ꯭ꯔꯥ?
ꯍꯣꯌ, ꯅꯈꯣꯌꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ! ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯂꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯕ ꯁꯦꯄꯥꯔꯦꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯑꯦꯁ꯭ꯇꯦꯁꯤꯁ ꯔꯦꯛꯇꯤ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯔꯦꯛꯇꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯔꯥꯞꯄꯥ ꯑꯗꯨ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯀꯛꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯂꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯛ ꯈꯔꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:
- ꯑꯀꯅꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯐꯣꯔꯁ ꯇꯧꯗꯨꯅꯥ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫
- ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯁꯤꯠ-ꯑꯄꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯁ꯭ꯇꯦꯁꯤꯁ ꯔꯦꯛꯇꯤꯁ ꯂꯩꯔꯕꯗꯤ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯐꯠꯆꯤꯜꯂꯛꯇꯕꯥ ꯌꯥꯏ꯫
- ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ . ꯐꯃꯗꯨꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯔꯤꯕ ꯀꯦꯖ ꯑꯗꯨ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯍꯟꯗꯨꯅꯥ , ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯀꯦꯚꯤꯇꯤꯗꯥ ꯂꯩꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ: ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯀ꯭ꯕꯥꯂꯤꯐꯥꯏꯗ ꯐꯤꯖꯤꯑꯣꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ . ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯑꯔꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧꯕꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯇꯣꯈꯥꯌꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯤꯗꯃꯛ ꯈꯛꯇꯃꯛ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ꯫
ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯅꯥ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯉꯃꯒꯗ꯭ꯔꯥ?
ꯍꯣꯌ, ꯑꯌꯥꯝꯕꯥ ꯀꯦꯁꯁꯤꯡꯗꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯆꯥꯡ ꯈꯔꯗꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯉꯝꯃꯤ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯑꯁꯤ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯣꯔꯃꯣꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯍꯟꯖꯤꯜꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯗꯨ ꯄꯣꯀꯄꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯂꯣꯠꯄꯥ ꯍꯧꯔꯒꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯃꯇꯦꯡ (ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯒꯨꯝꯕꯥ) ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫
ꯑꯗꯨꯅꯥ, ꯃꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤꯗꯒꯤ ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯑꯣꯀꯦ, ꯑꯩꯈꯣꯌꯅꯥ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯈ꯭ꯔꯦ꯫ ꯋꯥꯍꯪ ꯑꯃꯗꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯂꯥꯏꯅꯥ ꯑꯂꯕꯥ ꯂꯩ꯫ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯀꯣꯔꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯀꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯆꯦꯅꯕꯥ (stretching)ꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯂꯥꯏꯌꯦꯡꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ (linea Alba) ꯑꯃꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ, ꯒꯦꯁ꯭ꯠꯔꯣꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯦꯂꯒꯤ ꯏꯁꯨꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯁꯨꯞꯅꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯅꯤꯡ-ꯂꯥꯏꯁꯣꯜ ꯑꯗꯨ ꯁꯣꯀꯍꯜꯂꯦ ꯅꯠꯠꯔꯒꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯠꯇꯥ ꯊꯣꯀꯍꯜꯂꯣꯏ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯕꯗꯤ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯏꯁꯤꯡ ꯊꯨꯃꯖꯤꯅꯕꯥ, ꯑꯅꯥꯕꯥ, ꯑꯁꯤꯅꯆꯤꯡꯕꯥ) ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ . ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯁꯨꯡ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯄꯥ ꯂꯥꯏꯅꯥ ꯑꯃꯥ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯑꯦꯁ꯭ꯇꯦꯁꯤꯁ ꯔꯦꯛꯇꯤꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯂꯥꯡꯇꯛꯅꯒꯅꯨ, ꯂꯥꯡꯇꯛꯅꯒꯅꯨ, ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯥꯎꯇꯥꯀꯁꯤꯡ ꯂꯧꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯈꯪꯖꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ!
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