ꯃꯤꯔꯣꯅꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯖꯕꯥ ꯃꯇꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯃꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯛꯀꯗꯧꯔꯤꯕꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯋꯥ-ꯑꯅꯥꯁꯤꯡ ꯊꯦꯡꯅꯔꯀꯄꯥ ꯃꯇꯃꯁꯨꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ, ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯅꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯑꯁꯤ ꯍꯤꯄꯐꯝ (hips, lower abdomen) ꯑꯃꯁꯨꯡ ꯄꯦꯂꯚꯤꯛ ꯑꯦꯔꯤꯌꯥꯗꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ ꯃꯗꯨꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯐꯃꯨꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ, ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ ꯂꯦꯞꯄꯥ ꯉꯃꯗꯦ꯫ ꯑꯗꯣꯝꯅꯥ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯑꯁꯤ ꯐꯪꯂꯕ꯭ꯔꯥ? ꯑꯗꯨꯗꯒꯤ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯔꯤ, ꯃꯗꯨꯗꯤ ꯁꯤꯝꯐꯤꯁꯤꯁ ꯄ꯭ꯌꯨꯕꯤꯁ ꯗꯤꯁꯐꯉ꯭ꯀꯁꯟ (ꯑꯦꯁ.ꯄꯤ.ꯗꯤ.)꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯁꯤꯝꯐꯤꯁꯤꯁ ꯄ꯭ꯌꯨꯕꯤꯁ ꯗꯤꯁꯐꯉ꯭ꯀꯁꯟ (SPD) ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯅꯍꯥꯛꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯑꯉꯥꯡ ꯄꯣꯛꯅꯕꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯔꯤ꯫ ꯊꯧꯑꯣꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯔꯤꯂꯥꯛꯁꯤꯟ ꯀꯧꯕꯥ ꯍꯣꯔꯃꯣꯟ ꯑꯃꯥ ꯄꯨꯊꯣꯀꯏ꯫ ꯍꯣꯔꯃꯣꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯦꯂꯚꯤꯁꯇꯥ ꯂꯩꯕꯥ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯂꯥꯄꯊꯣꯀꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯑꯉꯥꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯊꯣꯀꯍꯟꯅꯕꯒꯤꯗꯃꯛꯇꯅꯤ꯫
ꯑꯗꯨꯕꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯂꯨꯄꯁꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯈꯠꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯄꯦꯂꯚꯤꯛ ꯒꯔꯗꯜ (pubic bones) ꯁꯦꯝꯂꯤꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨ ꯑꯅꯤ ꯑꯗꯨꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯑꯃꯁꯨꯡ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯗꯦ꯫ ꯃꯁꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇꯀꯤ ꯃꯄꯥꯟꯗꯥ ꯁ꯭ꯄꯤꯟ ꯇꯧꯕꯥ ꯒꯤꯌꯥꯔ ꯑꯅꯤꯒꯨꯝꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯃꯁꯤꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯂꯩꯇꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯦꯂꯚꯤꯁꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯁꯔꯨꯛꯇꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯜꯂꯤ (pubic symphysis)꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯕꯨ ꯁꯤꯝꯐꯤꯁꯤꯁ ꯄ꯭ꯌꯨꯕꯤꯁ ꯗꯤꯁꯐꯉ꯭ꯀꯁꯟ (SPD) , ꯅꯠꯠꯔꯒꯥ ꯃꯤꯔꯣꯜꯂꯤꯉꯩꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯄꯦꯂꯚꯤꯛ ꯒꯔꯗꯜ ꯄꯦꯟ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯜꯂꯣꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫
ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯥ꯫
ꯑꯦꯁ.ꯄꯤ.ꯗꯤ.ꯅꯥ ꯅꯨꯡꯇꯤꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯇꯧꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ, ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯥ ꯂꯩ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯄꯦꯂꯚꯤꯁ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯔꯤꯕꯥ ꯄꯦꯂꯚꯤꯛ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯁꯦꯃꯈꯤꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯦꯂꯚꯤꯁ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯗꯨꯅꯥ ꯑꯅꯥꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯐꯃꯐꯃꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯊꯣꯀꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
ꯑꯣꯀꯦ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯍꯥꯌꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫
| ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯃꯃꯤꯡ꯫ | ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ꯫ |
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| ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯛꯕꯤꯖ ꯇꯧꯕꯥ꯫ | ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯄꯦꯂꯚꯤꯛ ꯕꯣꯅꯁꯤꯡ, ꯏꯎꯇꯦꯔꯥꯁ ꯑꯃꯁꯨꯡ ꯑꯉꯥꯡ ꯑꯗꯨꯕꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ: ꯱. 1. ꯑꯍꯥꯅꯕꯗꯥ, ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯈꯉꯗꯣꯀꯎ . ꯍꯥꯌꯔꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯌꯨꯔꯤꯅꯔꯤ ꯑꯦꯔꯖꯦꯟꯁꯤ ꯑꯃꯥ ꯂꯩꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯆꯤꯜꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯊꯤꯡꯅꯕꯥ ꯍꯣꯠꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯅꯤ꯫ 2. ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯐꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 10 ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯥꯗꯣꯀꯎ꯫ ꯃꯁꯤ 10 ꯔꯛ ꯇꯧ꯫ 3. ꯃꯊꯪꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯀꯟꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯑꯗꯨꯃꯛꯇꯗꯥ (ꯄꯂꯁ) ꯊꯥꯗꯣꯀꯎ꯫ ꯃꯁꯤ 10 ꯔꯛ ꯇꯧ꯫ ꯃꯁꯤ ꯅꯣꯡꯃꯗꯥ ꯳-꯴ ꯔꯛ ꯇꯧꯕꯥ ꯑꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ꯫ |
| ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫ | ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯄꯦꯂꯚꯤꯁ ꯑꯗꯨ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ . ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ: ꯱. 1. ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯈꯨꯠ ꯑꯃꯥ ꯊꯝꯃꯨ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ . 3. ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 10 ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ 10 ꯔꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫ |
| ꯏꯅꯔꯖꯤ ꯊꯤꯡꯖꯤꯅꯕꯥ (inner Thigh Streches)꯫ | ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯑꯀꯅꯕꯥ ꯄꯦꯂꯚꯤꯛ ꯃꯁꯂꯁꯤꯡ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯉꯥꯡ ꯄꯣꯀꯄꯒꯤ ꯁꯦꯝ-ꯁꯥꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ: ꯱. 1. ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90 ꯐꯥꯎꯕꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯥꯞꯅꯥ ꯁꯟꯗꯣꯀꯎ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯃꯄꯥꯟꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ꯫ 3. ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ꯫ ꯅꯣꯡꯃꯗꯥ 3-5 ꯔꯛ ꯇꯧ꯫ |
| ꯄꯦꯂꯚꯤꯛ ꯇꯤꯂꯆꯔꯁꯤꯡ꯫ | ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯄꯦꯂꯚꯤꯛ ꯄꯦꯏꯟ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ: ꯱. 1. ꯆꯦꯌꯥꯔ ꯑꯃꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫ 2. ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯐꯥꯎꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯄꯦꯂꯚꯤꯁ ꯑꯗꯨ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 3. ꯃꯊꯪꯗꯥ, ꯄꯦꯂꯚꯤꯁ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ, ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯀꯈꯥꯌꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯝꯃꯨ꯫ 4. ꯃꯁꯤ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯗ ꯃꯣꯁꯟ ꯑꯁꯤ 10 ꯔꯛ ꯇꯧ꯫ ꯅꯣꯡꯃꯗꯥ 3-4 ꯔꯛ ꯇꯧ꯫ |
ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯍꯦꯟꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯊꯕꯀꯁꯤꯡ꯫
ꯃꯊꯛꯇꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯆꯦꯅꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯁ꯭ꯠꯔꯦꯆꯁꯤꯡꯁꯨ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
- ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ (back stret): ꯇꯦꯕꯜ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯌꯁꯤꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯊꯝꯃꯨ꯫ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ꯫ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ꯫
- ꯁꯥꯏꯗ ꯁ꯭ꯠꯔꯦꯆ: ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠ ꯑꯃꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫ ꯃꯈꯨꯠ ꯑꯗꯨ ꯌꯦꯡꯂꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯄꯥꯟꯗꯥ ꯂꯦꯞꯄꯤꯌꯨ꯫ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ꯫ ꯁꯦꯀꯦꯟꯗ 10 ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯄꯥꯟꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯧ꯫
ꯑꯗꯣꯝꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯁꯦꯐꯇꯤꯒꯤ ꯃꯇꯥꯡꯗꯁꯨ ꯈꯟꯊꯕꯥ ꯃꯊꯧ ꯇꯥꯏ!
ꯁꯤꯝꯐꯤꯁꯤꯁ ꯄ꯭ꯌꯨꯕꯤꯁ ꯗꯤꯁꯐꯉ꯭ꯀꯁꯟ (SPD) ꯑꯁꯤ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯟꯅꯈꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯐꯒꯠꯂꯛꯂꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯕꯗꯤ, ꯃꯗꯨ ꯈꯨꯗꯛꯇꯥ ꯇꯧꯕꯥ ꯂꯦꯄꯀꯅꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯐꯣꯔꯁ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯍꯦꯟꯅꯥ ꯐꯠꯆꯤꯜꯂꯛꯂꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯈꯪꯅꯤꯡꯂꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯑꯣꯕꯁ꯭ꯇꯦꯠꯔꯤꯁꯤꯌꯥꯅꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ . ꯃꯍꯥꯛꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯇꯩ ꯂꯥꯏꯌꯦꯡꯁꯤꯡꯒꯤ ꯃꯔꯃꯗꯥ ꯈꯪꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯑꯣꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯗꯥ ꯔꯤꯐꯔ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯦꯐꯇꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤ ꯁꯦꯐꯇꯤ ꯑꯗꯨ ꯑꯍꯥꯅꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯄꯦꯂꯚꯤꯛ ꯄꯦꯟ ꯁꯤꯟꯗ꯭ꯔꯣꯝ (SPD) ꯑꯁꯤ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯜꯂꯣꯏ꯫
- ꯃꯁꯤꯒꯤ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯄꯦꯂꯚꯤꯁꯇꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯔꯤꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯃꯁꯨꯡ ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯅꯥ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯅꯥ ꯑꯅꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥ ꯇꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
- ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯠꯇꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯅꯥꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯕꯗꯤ,ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫
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