ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯑꯅꯧꯕꯥ ꯇ꯭ꯔꯦꯟꯗ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯒꯗ꯭ꯔꯥ?

ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯏꯅꯔꯖꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯔꯦꯟ ꯑꯗꯨ ꯁꯦꯡꯗꯣꯛꯅꯕꯥ ꯑꯅꯧꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯁꯤꯑꯦꯜ ꯃꯤꯗꯤꯌꯥꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯔꯨꯞ ꯑꯃꯗꯒꯤ ꯇꯥꯕꯤꯔꯝꯂꯒꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯑꯈꯟꯅꯕꯥ ꯗꯥꯏꯇꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯩ, ꯑꯇꯩ ꯈꯔꯅꯥ ꯑꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯩ꯫ "ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ" ꯍꯥꯌꯕꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤꯕꯨ ꯐꯣꯡꯗꯣꯛꯅꯕꯒꯤꯗꯃꯛꯇꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯅꯧꯕꯥ ꯋꯥꯍꯩ ꯑꯃꯅꯤ꯫ ꯃꯤꯡ ꯑꯁꯤ ꯍꯥꯌꯕꯗꯥ ꯑꯆꯧꯕꯥ, ꯑꯔꯨꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯜ, ꯕ꯭ꯔꯦꯟ ꯐꯉ꯭ꯀꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯁꯤꯡ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯅꯠꯠꯔꯒꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯀꯄꯒꯤ ꯊꯧꯑꯣꯡꯅꯤ꯫ ꯀꯝꯞꯌꯨꯇꯔ ꯑꯃꯕꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ ꯍꯦꯛ ꯇꯧꯕꯒꯨꯝꯅꯥ, ꯋꯥꯈꯜꯂꯣꯟ ꯑꯁꯤꯗꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯍꯦꯛ ꯇꯧꯕꯅꯤ꯫

ꯃꯁꯤꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯆꯠꯊꯔꯤ꯫ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯊꯕꯀꯁꯤꯡ ꯂꯩꯔꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯇꯨꯝꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯁ꯭ꯃꯥꯔꯇꯋꯥꯆ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯃꯥ ꯍꯣꯠꯅꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ꯫

ꯑꯗꯨꯕꯨ ꯑꯃꯔꯣꯃꯗꯥ, ꯃꯤꯡ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯣꯅꯂꯥꯏꯟꯗꯥ ꯂꯥꯟꯅꯥ ꯂꯃꯖꯤꯡꯕꯒꯤ ꯋꯥꯐꯝ ꯀꯌꯥ ꯑꯃꯁꯨ ꯂꯩꯔꯤ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯃꯁꯤ ꯃꯈꯜ ꯑꯃꯒꯤ ꯁꯣꯔꯇꯀꯇꯅꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤ꯫ "ꯑꯗꯣꯝꯅꯥ ꯀꯟꯅꯥ ꯍꯣꯠꯅꯗꯅꯥ, ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯃꯥ ꯍꯤꯡꯗꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯊꯕꯛ ꯑꯃꯥ ꯇꯧꯗꯨꯅꯥ ꯑꯆꯧꯕꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯒꯅꯤ" ꯍꯥꯌꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯤꯡꯁꯤꯟꯅꯤꯡꯉꯥꯏ ꯑꯣꯏ꯫ ꯑꯗꯨꯕꯨ ꯃꯗꯨ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯆꯨꯝꯕꯥ ꯅꯠꯇꯦ꯫

ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ ꯍꯣꯠꯅꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯅꯕꯗꯥ, ꯃꯁꯤ ꯀꯔꯤꯅꯣ, ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤ ꯊꯕꯛ ꯇꯧꯕꯒꯦ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯏꯁꯥꯕꯨ ꯀꯔꯝꯅꯥ ꯉꯥꯀꯊꯣꯛꯀꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯉꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯕ꯭ꯔꯦꯅꯗꯥ ‘ꯍꯦꯛꯁ’ (Neurohacking) ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯃꯁꯤ ꯕꯥꯏꯑꯣꯍꯦꯛꯀꯤꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯔꯦꯟ ꯈꯛꯇꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ . ꯍꯥꯌꯕꯗꯤ ꯏꯟꯇꯦꯂꯤꯖꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯃꯦꯟꯇꯦꯜ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯊꯕꯀꯁꯤꯡ꯫

• ꯕ꯭ꯔꯦꯅꯒꯤ ꯒꯦꯃꯁꯤꯡ꯫
• ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ꯫
• ꯗꯥꯏꯇꯇꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯥ꯫
• ꯕꯥꯏꯑꯣꯐꯤꯗꯕꯦꯛ ꯇꯧꯕꯥ꯫
• ꯏꯂꯦꯛꯠꯔꯤꯀꯦꯜ ꯑꯃꯁꯨꯡ ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯁ꯭ꯇꯤꯝꯌꯨꯂꯦꯁꯟ꯫
• ꯕ꯭ꯔꯦꯟ ꯏꯃꯞꯂꯥꯟꯇ ꯇꯧꯕꯥ꯫

ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯈꯂꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡꯒꯤ ꯄꯥꯟꯗꯝ ꯀꯌꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ, ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯍꯅꯕꯥ, ꯊꯕꯛꯇꯥ ꯄꯣꯠꯊꯣꯛ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯄꯨꯟꯁꯤ ꯁꯥꯡꯗꯣꯀꯄꯒꯨꯝꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫ ꯃꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯀꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯔꯤꯕꯥ ꯃꯔꯤ ꯑꯃꯗꯤ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯃꯁꯥꯅꯥ ꯇꯧꯖꯕꯥ (DIY) ꯑꯣꯏꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯅꯤ꯫

ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ ꯑꯁꯤ ꯁꯀꯈꯉꯂꯕꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯂꯝ ꯑꯃꯅꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯁ꯭ꯄꯦꯁꯤꯑꯦꯂꯤꯇꯤ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯀꯌꯥꯗꯥ ꯈꯥꯌꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫

ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ ꯗꯥꯏꯠ (ꯗꯥꯏꯇꯦꯔꯤ ꯃꯣꯗꯤꯐꯤꯀꯦꯁꯟ) ꯱.

ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯂꯗꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯐꯨ ꯄꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯈꯉꯏ꯫ ꯕꯥꯏꯑꯣꯍꯦꯛ ꯀꯌꯥ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯗꯥꯏꯗꯥ ꯆꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯩ꯫

• ꯑꯈꯟꯅꯕꯥ ꯗꯥꯏꯇꯁꯤꯡ: ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯩ ꯍꯀꯁꯦꯂꯒꯤ ꯄꯥꯟꯗꯃꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯣꯏꯔꯕꯁꯨ, ꯀꯦꯇꯣ ꯅꯠꯠꯔꯒꯥ ꯃꯦꯗꯤꯇꯦꯔꯦꯅꯤꯌꯅꯒꯨꯝꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯍꯣꯠꯅꯕꯥ꯫
• ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯥ: ꯅꯣꯡꯃꯗꯥ ꯄꯨꯡ ꯈꯔꯈꯛꯇꯃꯛ ꯆꯥꯕꯥ꯫
• ꯑꯦꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ: ꯑꯦꯞ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯑꯗꯨ ꯂꯣꯒ ꯇꯧꯕꯥ꯫
• ꯒ꯭ꯂꯨꯀꯣꯖ ꯃꯣꯅꯤꯇꯔ ꯇꯧꯕꯥ: ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯍꯣꯡꯂꯀꯄꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯅꯕꯒꯤꯗꯃꯛ ``ꯀꯟꯇꯤꯟꯌꯨꯑꯣꯁ ꯒ꯭ꯂꯨꯀꯣꯖ ꯃꯣꯅꯤꯇꯔ''ꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ꯫

꯲.ꯂꯥꯏꯐꯁ꯭ꯇꯥꯏꯜ ꯃꯣꯗꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ꯫

ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯅꯈꯣꯌꯒꯤ ꯂꯃꯆꯠ-ꯁꯥꯖꯠꯇꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯀꯄꯅꯤ꯫

• ꯍꯦꯟꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ꯫
• ꯑꯐꯕꯥ ꯇꯨꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯧꯕꯥ꯫
• ꯃꯩꯈꯨ ꯊꯥꯗꯣꯀꯄꯥ (ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯀꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ)꯫
• ꯑꯅꯧꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯇꯝꯕꯅꯥ ꯕ꯭ꯔꯦꯟ ꯑꯁꯤ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯤ꯫
• ꯃꯄꯥꯟꯗꯥ, ꯃꯍꯧꯁꯥꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯇꯝ ꯍꯦꯟꯅꯥ ꯂꯦꯅꯕꯥ꯫

꯳.ꯃꯥꯏꯟꯗ-ꯕꯣꯗꯤ ꯄ꯭ꯔꯦꯛꯇꯤꯁꯁꯤꯡ (ꯋꯥꯈꯜ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯕꯨ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡ)

ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯂꯒꯤ ꯍꯀꯁꯦꯜ ꯑꯅꯤꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯤ꯫

• ꯙꯌꯥꯟ ꯇꯧꯕ
• ꯃꯥꯏꯟꯗꯐ꯭ꯔꯦꯟꯗ ꯑꯣꯏꯕꯥ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
• ꯃꯍꯩ-ꯃꯔꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯂꯩꯃꯥꯌꯗꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ (Grounding)꯫

꯴.ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ (ꯑꯈꯟꯅꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ) ꯴.

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯏꯟꯇꯔꯅꯦꯇꯇꯥ ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡ ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ ꯊꯤꯔꯕꯗꯤ, ꯁꯦꯂꯁꯤꯡ ꯁꯦꯃꯖꯤꯅꯕꯥ, ꯂꯤꯚꯔ ꯁꯦꯡꯗꯣꯀꯄꯥ, ꯃꯦꯇꯥꯕꯣꯂꯤꯖꯝ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯁꯦꯡꯗꯣꯛꯅꯕꯥ ꯋꯥꯁꯛ ꯂꯧꯕꯥ ꯄꯣꯠꯊꯣꯛ ꯂꯤꯁꯤꯡ ꯀꯌꯥ ꯐꯪꯒꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯀꯔꯤ ꯌꯥꯑꯣꯔꯤ ꯍꯥꯌꯅꯥ ꯂꯥꯑꯣꯊꯣꯛꯂꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫

ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ: ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯥꯌꯔꯤꯕꯥ ꯋꯥꯐꯝ ꯀꯌꯥ ꯑꯁꯤ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯅꯥ ꯄ꯭ꯔꯃꯥꯟ ꯇꯧꯗ꯭ꯔꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡꯒꯨꯝꯅꯥ ꯔꯤꯒꯨꯂꯦꯠ ꯇꯧꯗꯦ꯫ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯗꯨ ꯇꯁꯦꯡꯅꯥ ꯌꯥꯑꯣꯔꯤ ꯍꯥꯌꯕꯒꯤ ꯒꯔꯦꯟꯇꯤ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯑꯃꯠꯇꯥ ꯂꯧꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯒꯤꯗꯃꯛ ꯍꯤꯗꯥꯛ ꯂꯥꯡꯊꯛ ꯂꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯒꯗꯕꯅꯤ꯫

꯵.ꯗꯤ.ꯑꯥꯏ.ꯋꯥꯏ.ꯒꯤ ꯕꯥꯏꯑꯣꯂꯣꯖꯤ (ꯗꯣ-ꯏꯠ-ꯌꯨꯔꯁꯦꯜ ꯁꯥꯏꯟꯁ ꯑꯦꯛꯁꯄꯔꯤꯃꯦꯟꯇꯁꯤꯡ)

ꯃꯁꯤ ꯕꯥꯏꯑꯣꯍꯦꯛꯀꯤꯡꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯃꯑꯣꯡꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯒ꯭ꯌꯥꯔꯦꯖ ꯅꯠꯠꯔꯒꯥ ꯀꯤꯆꯦꯅꯗꯒꯤ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯄꯔꯤꯃꯦꯟꯇꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯃꯁꯤꯗꯥ ꯏꯅꯁꯨꯂꯤꯅꯒꯨꯝꯕꯥ ꯗ꯭ꯔꯒꯁꯤꯡ ꯁꯦꯟꯗꯣꯡ ꯂꯩꯍꯟꯅꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡ ꯊꯤꯕꯥ, ꯖꯤꯟ ꯃꯣꯗꯤꯐꯤꯀꯦꯁꯟ ꯑꯦꯛꯁꯄꯔꯤꯃꯦꯟꯇꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ, ꯑꯃꯁꯨꯡ ꯀꯝꯞꯌꯨꯇꯔ ꯆꯤꯄꯒꯨꯝꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ ꯍꯀꯆꯥꯡꯗꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯌꯥꯑꯣꯔꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯁꯦꯐꯇꯤ ꯑꯃꯁꯨꯡ ꯏꯊꯤꯛꯁꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯆꯧꯕꯥ ꯋꯥꯍꯪ ꯀꯌꯥ ꯂꯥꯛꯂꯤ꯫

ꯕꯥꯏꯑꯣꯍꯦꯀꯤꯡꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯔꯥ? ꯃꯁꯤ ꯁꯥꯐꯕꯔꯥ?

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯇꯨꯝꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯁꯥꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯁꯥꯐꯅꯥ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯕꯥꯏꯑꯣꯍꯦꯀꯁꯤꯡꯁꯨ ꯂꯩꯔꯤ꯫

ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯍꯥꯏ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ, ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ) ꯅꯠꯠꯔꯒꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ ꯂꯧꯔꯕꯗꯤ, ꯋꯥꯐꯝ ꯈꯔꯗꯤ ꯌꯥꯝꯅꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁ꯭ꯇꯤꯝꯌꯨꯂꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯍꯥꯏ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯂꯧꯔꯒꯥ ꯔꯣꯖꯥ ꯇꯧꯔꯕꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯑꯁꯤ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯅꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ꯫

ꯕꯥꯏꯑꯣꯍꯦꯛ ꯑꯃꯠꯇꯥ ꯍꯣꯠꯅꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯔꯤꯁꯔꯆ ꯇꯧꯕꯤꯌꯨ꯫

• ꯊꯥꯖꯕꯥ ꯌꯥꯕꯥ ꯁꯣꯔꯁꯁꯤꯡꯗꯒꯤ ꯏꯅꯐꯣꯔꯃꯦꯁꯟ ꯂꯧꯕꯥ꯫ꯃꯦꯗꯤꯀꯦꯜ ꯑꯦꯁꯣꯁꯤꯑꯦꯁꯅꯁꯤꯡ, ꯌꯨꯅꯤꯚꯔꯁꯤꯇꯤꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯏꯟꯁꯇꯤꯠꯌꯨꯁꯅꯁꯤꯡꯒꯤ ꯋꯦꯕꯁꯥꯏꯇꯁꯤꯡꯗꯒꯤ ꯏꯅꯐꯣꯔꯃꯦꯁꯟ ꯂꯧꯕꯤꯌꯨ꯫
• ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯔꯤꯁꯔꯆꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯦꯡꯕꯤꯌꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯔꯕꯗꯤ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯔꯤꯁꯔꯆ ꯔꯤꯄꯣꯔꯠ ꯑꯃꯠꯇꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯕꯤꯌꯨ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯥ ꯌꯣꯜꯂꯕꯗꯤ ꯑꯅꯤꯔꯛ ꯈꯅꯕꯤꯌꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ "100% ꯒ꯭ꯌꯥꯔꯦꯟꯇꯤ" ꯅꯠꯠꯔꯒꯥ "ꯒꯣꯄꯟ ꯏꯅꯒ꯭ꯔꯦꯗꯤꯌꯦꯟꯇ"ꯒꯨꯝꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯍꯥꯌꯔꯕꯗꯤ ꯆꯤꯡꯅꯕꯥ ꯂꯩꯌꯨ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯣꯏꯅꯥ ꯎꯔꯕꯗꯤ ꯃꯗꯨ ꯑꯣꯏꯔꯃꯒꯅꯤ꯫
• ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ: ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯤꯌꯨ꯫

ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯅꯥ ꯄ꯭ꯔꯃꯥꯟ ꯇꯧꯔꯕꯥ ꯕꯥꯏꯑꯣꯍꯦꯛ ꯈꯔꯗꯤ ꯀꯔꯤꯅꯣ?

ꯍꯥꯏꯞ ꯄꯨꯝꯅꯃꯛ ꯂꯩꯔꯕꯁꯨ, ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯅꯥ ꯄ꯭ꯔꯃꯥꯟ ꯇꯧꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯁꯦꯡꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯕꯥꯏꯑꯣꯍꯦꯛ ꯈꯔꯥ ꯂꯩꯔꯤ꯫

• ꯇꯨꯝꯕꯥ ꯑꯣꯞꯇꯤꯃꯥꯏꯖꯦꯁꯟ: ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯁ꯭ꯇꯗꯤꯁꯤꯡꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯅꯣꯡꯃꯗꯥ ꯄꯨꯡ ꯷-꯹ ꯆꯨꯞꯅꯥ ꯇꯨꯝꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌ, ꯑꯔꯨꯝꯕꯥ ꯌꯦꯡꯁꯤꯅꯕꯥ, ꯕ꯭ꯔꯦꯅꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ, ꯏꯝꯝꯌꯨꯟ ꯁꯤꯁ꯭ꯇꯦꯝ, ꯑꯃꯁꯨꯡ ꯋꯥꯈꯂꯒꯤ ꯌꯥꯏꯐꯅꯕꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯃꯇꯝ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯥ: ꯁ꯭ꯇꯗꯤꯁꯤꯡꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯃꯁꯤꯅꯥ ꯐꯦꯠ ꯃꯩ ꯊꯥꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ, ꯃꯦꯃꯣꯔꯤ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯏꯟꯇꯔꯚꯜ ꯇ꯭ꯔꯦꯅꯤꯡ (HIIT): ꯃꯁꯤꯅꯥ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯐꯪꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯗꯥ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ, ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯕ꯭ꯔꯦꯛ ꯑꯃꯥ ꯂꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫ ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯍꯥꯌꯕꯥ ꯎꯠꯂꯦ꯫
• ꯃꯦꯗꯤꯇꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯃꯥꯏꯟꯗꯐ꯭ꯔꯦꯟꯗ: ꯃꯁꯤ ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯟꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯕꯨ ꯍꯦꯟꯅꯥ ꯐꯅꯥ ꯇꯨꯝꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯑꯔꯣꯏꯕꯗꯥ, ꯊꯨꯅꯥ ꯐꯤꯛꯁ ꯇꯧꯒꯅꯤ ꯍꯥꯌꯅꯥ ꯊꯥꯖꯒꯅꯨ꯫ "ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ 'ꯍꯦꯛ' ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯇꯥꯕꯅꯤ꯫" ꯁ꯭ꯃꯥꯔꯇꯋꯥꯆ ꯑꯃꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯗꯦꯇꯥ ꯑꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯅꯨꯡꯗꯥ ꯐꯥꯑꯣꯔꯤꯕꯥ ꯑꯗꯨꯒꯤ ꯃꯍꯨꯠ ꯁꯤꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯅꯠꯇꯦ, ꯅꯠꯔꯒꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯤ ꯄꯥꯎꯇꯥꯀꯀꯤ ꯃꯍꯨꯠ ꯁꯤꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯅꯠꯇꯦ꯫