ꯅꯍꯥꯛꯅꯥ ꯀꯟꯅꯥ ꯍꯣꯠꯅꯔꯤ... ꯌꯥꯔꯤꯕꯃꯈꯩ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯆꯥꯔꯤ... ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯔꯛꯂꯤ꯫ ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯇꯣꯟ ꯑꯣꯏꯅꯥ ꯐꯥꯑꯣꯔꯦ꯫ ꯑꯗꯨꯕꯨ ꯑꯗꯣꯃꯒꯤ ꯋꯥꯈꯂꯗꯥ ꯋꯥꯍꯪ ꯑꯃꯈꯛ ꯂꯩꯔꯤ꯫ "ꯑꯩꯅꯥ ꯑꯁꯨꯛ ꯌꯥꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯔꯕꯁꯨ, ꯀꯔꯤꯒꯤ ꯑꯩꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯄꯥꯝꯕꯥ ꯐꯦꯠ (ꯐ꯭ꯂꯦꯕ) ꯂꯦꯌꯔ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯈꯤꯗ꯭ꯔꯤꯕꯅꯣ?"
ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯅꯨꯄꯤ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯦꯟꯁꯟ ꯊꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯊꯣꯔꯀꯄꯥ ꯕꯦꯂꯤ ꯐꯦꯠꯀꯤ ꯂꯦꯌꯔ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯑꯋꯥꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯈꯉꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯅꯨꯄꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯅꯍꯥ ꯑꯣꯏꯔꯤꯉꯩꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧ ꯑꯗꯨ ꯃꯥꯡꯍꯟ ꯇꯥꯀꯍꯜꯂꯤꯕꯥ ‘ꯕꯦꯂꯤ’ ꯑꯗꯨꯗꯥ ꯈꯔꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯇꯁꯦꯡꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤꯒꯤ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯥ ꯑꯁꯤ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯑꯣꯏꯒꯗ꯭ꯔꯥ? ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ, ꯅꯠꯇꯦ?
ꯃꯁꯤꯒꯤ ꯁꯃꯁ꯭ꯌꯥ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯕꯥ ꯁꯣꯂꯨꯁꯅꯁꯤꯡ ꯀꯔꯝꯅꯥ ꯊꯤꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫ ꯑꯥꯔꯇꯤꯀꯜ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯄꯥꯝꯕꯥ ꯐꯦꯠ ꯗꯤꯄꯣꯖꯤꯇꯁꯤꯡ ꯊꯤꯡꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯝꯕꯩ 5ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯒꯅꯤ꯫
꯱.ꯑꯍꯥꯅꯕꯗꯥ ꯋꯥꯐꯝ ꯑꯁꯤ ꯈꯉꯂꯁꯤ꯫
ꯑꯩꯈꯣꯌꯅꯥ ꯈꯣꯡꯆꯠ ꯑꯁꯤ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯤꯚꯝ ꯑꯗꯨ ꯈꯉꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
ꯑꯍꯥꯅꯕꯥ ꯋꯥꯐꯝ: "ꯑꯩꯈꯣꯌꯅꯥ ꯃꯐꯝ ꯑꯃꯠꯇꯗꯥ ꯐꯦꯠ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯗꯦ꯫" ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯌꯥꯝꯕꯅꯥ ꯇꯥꯕꯥ ꯄꯥꯃꯗꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯑꯗꯨꯅꯤ꯫ ꯑꯇꯣꯞꯄꯥ ꯋꯥꯍꯟꯊꯣꯛ ꯑꯃꯗꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯈꯛꯇꯗꯥ ꯐꯦꯠ ꯍꯟꯊꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯐꯦꯠ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯀꯟꯅꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯆꯥꯗꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯐꯦꯠ ꯑꯗꯨꯁꯨ ꯍꯟꯊꯔꯛꯀꯅꯤ꯫
ꯑꯅꯤꯁꯨꯕꯥ ꯋꯥꯐꯝ: ꯑꯗꯣꯝꯅꯥ ꯃꯁꯤꯗꯥ ꯃꯇꯝ ꯄꯤꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯐꯦꯠ ꯗꯤꯄꯣꯖꯤꯇꯁꯤꯡ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ ꯃꯥꯡꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯃꯦꯖꯤꯛ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯠ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯗꯤ ꯊꯥ ꯈꯔꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯐꯕꯥ ꯐꯂꯁꯤꯡ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫ ꯁ꯭ꯀꯦꯜ ꯑꯗꯨꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯣꯡꯂꯛꯂꯣꯏꯗꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯗꯨ ꯍꯧꯖꯤꯛꯇꯤ ꯍꯦꯟꯅꯥ ꯐꯖꯅꯥ ꯐꯤꯠ ꯑꯣꯏꯔꯦ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯔꯦ ꯍꯥꯌꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯪꯒꯅꯤ꯫
ꯑꯍꯨꯃꯁꯨꯕꯥ ꯋꯥꯐꯝ: ꯅꯍꯥꯛꯅꯥ ꯆꯍꯤ ꯲꯰ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯔꯝꯕꯥ ꯇꯦꯜ-ꯐ꯭ꯔꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯐꯪꯕꯥ ꯉꯃꯗꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯏꯂꯥꯁ꯭ꯇꯤꯁꯤꯇꯤ ꯍꯟꯊꯔꯀꯏ꯫ ꯈꯣꯡ ꯑꯗꯨ ꯁꯣꯟꯊꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯑꯣꯏꯜ ꯂꯦꯌꯥꯔ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯎꯕꯥ ꯐꯪꯏ꯫
ꯃꯇꯧ ꯑꯁꯨꯝꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯁꯂꯒꯤ ꯃꯁꯤꯡ ꯍꯟꯊꯔꯀꯏ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯦꯇꯥꯕꯣꯂꯤꯖꯝ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯔꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯔꯀꯏ꯫ ꯃꯁꯤ ꯈꯔꯥ ꯑꯀꯅꯕꯥ ꯂꯥꯅꯐꯝ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯍꯣꯠꯅꯔꯕꯗꯤ ꯑꯣꯏꯊꯣꯛꯂꯣꯏꯗꯕꯥ ꯅꯠꯇꯦ꯫
ꯇꯁꯦꯡꯕꯗꯤ, ꯑꯣꯏꯜ ꯁ꯭ꯂꯤꯛ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯂꯀꯄꯥ ꯊꯤꯡꯕꯗꯥ ꯃꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯩꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯂꯧꯊꯣꯀꯄꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯣꯏ꯫
ꯑꯣꯀꯦ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯔꯤꯑꯦꯂꯤꯇꯤ ꯑꯁꯤ ꯈꯉꯂꯁꯤ ꯑꯃꯁꯨꯡ ꯀꯔꯤ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
ꯀꯥꯔꯗꯤꯑꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯍꯦꯟꯅꯥ ꯇꯧꯕꯥ꯫
ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯒꯤ ꯑꯐꯕꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯀꯟꯗꯤꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯛꯂꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯧꯖꯤꯀꯁꯨ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯍꯟꯊꯔꯛꯠꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯈꯔꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫
- ꯅꯨꯃꯤꯠ ꯃꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯕꯗꯤ ꯅꯨꯃꯤꯠ ꯍꯨꯝꯅꯤ ꯇꯧ꯫
- ꯃꯇꯝ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯤꯅꯠ 30 ꯔꯣꯝ ꯆꯠꯂꯕꯗꯤ, ꯃꯗꯨ ꯃꯤꯅꯠ 45 ꯐꯥꯎꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
ꯏꯟꯇꯔꯚꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤꯗꯥ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯁꯨꯡ ꯂꯣ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯇꯧꯕꯥ ꯌꯥꯎꯏ꯫ ꯃꯤꯅꯠ 5 ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯤꯅꯠ 5 ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯈꯅꯕꯤꯌꯨ꯫ ꯑꯇꯣꯞꯄꯥ ꯃꯤꯅꯠ 5 ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯥ꯫ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ ꯇꯧꯕꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯒꯤ ꯀꯦꯂꯣꯔꯤ ꯍꯦꯟꯅꯥ ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯍꯦꯟꯅꯥ ꯃꯩ ꯊꯥꯏ꯫
꯳.ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯀꯥꯑꯣꯔꯣꯏꯗꯕꯅꯤ!
ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯁꯤ ꯐꯦꯠ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯑꯃꯠꯇꯥ ꯉꯥꯏꯔꯕꯥ ꯄꯥꯝꯕꯩꯅꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤ꯫ ꯃꯗꯨ ꯑꯔꯥꯅꯕꯥ ꯑꯃꯅꯤ꯫ ꯋꯦꯠ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯨꯝꯅꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤ ꯐꯦꯠ-ꯕꯔꯅꯤꯡ ꯄ꯭ꯔꯣꯁꯦꯁꯀꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫
ꯃꯔꯃꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯜ ꯍꯦꯟꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯁꯨꯞꯅꯒꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯁꯨ ꯐꯦꯠ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯃꯩ ꯆꯥꯀꯏ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯨꯃꯤꯠ 3ꯅꯤ, ꯃꯇꯝ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ 30ꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯨꯃꯤꯠ ꯑꯅꯤ ꯇꯧꯗꯨꯅꯥ ꯃꯑꯣꯡ ꯑꯗꯨ ꯊꯝꯕꯥ ꯌꯥꯏ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯤ꯫ ꯈꯨꯠꯁꯥꯒꯤ ꯐꯦꯠ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯁꯨꯞꯅꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯈꯛꯇꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯄꯨꯝꯅꯃꯛ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯈꯪꯂꯃꯗ꯭ꯔꯕꯗꯤ, ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯗꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ꯫
ꯐꯦꯠ ꯕꯔꯅꯤꯡ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ, ꯅꯨꯄꯤ ꯑꯃꯁꯨꯡ ꯅꯨꯄꯥꯁꯤꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯈꯔꯥ ꯇꯣꯉꯥꯜꯂꯤ꯫
| ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯕꯥ꯫ | ꯅꯨꯄꯤꯁꯤꯡꯒꯤꯗꯃꯛ꯫ | ꯅꯨꯄꯥꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ꯫ |
|---|---|---|
| ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯃꯁꯤꯡ (Repetitions) | ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ 12-15 ꯐꯥꯎꯕꯥ ꯇꯧ꯫ | ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ 8-12 ꯔꯛ ꯇꯧ꯫ |
| ꯀꯔꯤꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯒꯗꯒꯦ꯫ | ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯃꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ | ꯃꯇꯝ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫ |
4. ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ (Crunches) ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯔꯥ?
ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯈꯜꯂꯤ ꯃꯗꯨꯗꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯁꯤꯠ-ꯑꯞ ꯅꯠꯠꯔꯒꯥ ꯀ꯭ꯔꯥꯟꯆ ꯂꯤꯁꯤꯡ ꯑꯃꯥ ꯇꯧꯔꯕꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯐꯦꯠ ꯄꯨꯝꯅꯃꯛ ꯃꯥꯡꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯃꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯅꯠꯇꯦ꯫
"ꯁꯤꯠ-ꯑꯄꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯤ ꯐꯦꯠ ꯑꯗꯨ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯁꯣꯀꯍꯜꯂꯣꯏ꯫ ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯒꯅꯤ꯫"
ꯑꯗꯨꯅꯥ ꯃꯁꯤꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ? ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯔꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯐꯅꯥ ꯎꯕꯥ ꯐꯪꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯣꯟꯊꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯣꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯐꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯂꯧꯒꯅꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯂꯦꯄꯀꯅꯨ꯫
꯵.ꯅꯍꯥꯛꯀꯤ ꯆꯥꯕꯒꯤ ꯍꯩꯅꯕꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯍꯣꯡꯗꯣꯛꯂꯁꯤ꯫
"ꯃꯦꯖꯤꯛ" ꯐꯨꯗ ꯀꯌꯥ ꯑꯃꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯥꯕꯤꯔꯝꯂꯒꯅꯤ ꯃꯗꯨꯗꯤ ꯃꯩ ꯆꯥꯀꯄꯥ ꯐꯦꯠ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ? ꯆꯤꯂꯤ ꯄꯦꯄꯔꯁꯤꯡ, ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯔꯤꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯂꯤꯁ꯭ꯠ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡ ꯆꯜꯂꯤ꯫
ꯃꯁꯤꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯈꯔꯥ ꯂꯩ꯫ ꯁ꯭ꯇꯗꯤ ꯈꯔꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯑꯀꯛꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯦꯇꯥꯕꯣꯂꯤꯖꯃꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯆꯤꯂꯤꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯀꯦꯄꯁꯤꯅꯣꯏꯗ ꯀꯧꯕꯥ ꯀꯝꯄꯥꯎꯟꯗꯁꯤꯡꯅꯥ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯥ ꯈꯔꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯃꯁꯤꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯣꯗꯤ ꯃꯥꯁ ꯏꯟꯗꯦꯛꯁ (BMI) 25ꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯑꯣꯕꯦꯁꯤꯇꯤ ꯂꯩ ꯍꯥꯌꯅꯥ ꯂꯧꯏ ꯍꯥꯌꯕꯅꯤ꯫
ꯑꯗꯨꯕꯨ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯈꯂꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯈꯛꯇꯗꯥ ꯊꯥꯖꯕꯥ ꯊꯃꯒꯅꯨ꯫ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯗꯨ ꯆꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯆꯤꯟꯖꯥꯛ ꯈꯔꯥ ꯊꯀꯄꯅꯥ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯥ ꯉꯝꯂꯣꯏ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯛ ꯑꯁꯤ ꯐꯦꯠ ꯃꯩ ꯊꯥꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯇꯀꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯕꯅꯤ꯫
ꯑꯗꯨꯅꯥ ꯃꯁꯤꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯠ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
- ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ - ꯕ꯭ꯔꯥꯎꯟ ꯔꯥꯏꯁ, ꯕꯀꯋꯦꯠ, ꯑꯃꯁꯨꯡ ꯑꯣꯇꯁꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ꯫
- ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯄ꯭ꯔꯣꯇꯤꯟ - ꯉꯥ, ꯉꯥ (ꯈꯣꯡꯕꯥꯡ ꯂꯩꯇꯕꯥ), ꯉꯥ, ꯌꯦꯔꯨꯝ, ꯃꯅꯥ-ꯃꯁꯤꯡ꯫
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