ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯣꯔꯦꯟꯖ ꯄꯤꯜ ꯑꯃꯒꯨꯝꯅꯥ ꯎꯕꯥ ꯐꯪꯕ꯭ꯔꯥ? ꯁꯦꯂꯨꯂꯥꯏꯠꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ!

ꯅꯉꯅꯥ ꯅꯉꯒꯤ ꯈꯣꯉꯎꯞ ꯑꯃꯁꯨꯡ ꯈꯣꯉꯎꯞ ꯑꯗꯨ ꯌꯦꯡꯂꯒꯥ "ꯀꯔꯤꯒꯤ ꯑꯩꯒꯤ ꯈꯣꯡꯎꯞ ꯑꯁꯤ ꯑꯣꯔꯦꯟꯖ ꯄꯤꯂꯒꯨꯝꯅꯥ ꯗꯤꯝꯄꯜ ꯑꯣꯏꯔꯤꯕꯅꯣ?"? ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯈꯛꯇꯅꯤ ꯍꯥꯌꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯜꯂꯨꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯇꯁꯦꯡꯕꯗꯤ ꯃꯁꯤ ꯅꯨꯄꯤ ꯀꯌꯥꯗꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯉꯁꯤꯗꯤ ꯁꯦꯂꯨꯂꯥꯏꯠ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ, ꯃꯁꯤ ꯀꯔꯤꯒꯤ ꯁꯦꯝꯂꯤꯕꯅꯣ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯁꯦꯂꯨꯂꯥꯏꯠ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯁꯦꯂꯨꯂꯥꯏꯠ ꯑꯁꯤ ꯂꯥꯌꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯈꯣꯡꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯐꯦꯇꯀꯤ ꯂꯦꯌꯔ ꯑꯁꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯒꯥ ꯀꯅꯦꯛꯇꯤꯕ ꯇꯤꯁꯨꯅꯥ ꯁꯝꯅꯍꯜꯂꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯇꯤꯁꯨ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯆꯤꯜꯂꯀꯏ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯃꯅꯨꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯏ꯫ ꯃꯁꯤꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯐꯦꯠ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯂꯀꯏ꯫ ꯃꯗꯨꯗꯥ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯂꯪꯁ, ꯗꯤꯝꯄꯜ ꯑꯃꯁꯨꯡ ꯑꯣꯔꯦꯟꯖ ꯄꯤꯂꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯎꯕꯥ ꯐꯪꯏ꯫

ꯃꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯊꯣꯀꯏ , ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ꯫

ꯔꯤꯁꯔꯆꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯅꯨꯄꯤ 80% ꯑꯃꯁꯨꯡ 90%ꯒꯤ ꯃꯔꯛꯇꯥ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯨꯡꯗꯥ ꯗꯤꯒ꯭ꯔꯤ ꯈꯔꯗꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯊꯦꯡꯅꯩ꯫ ꯍꯥꯌꯕꯗꯤ ꯅꯍꯥꯛ ꯈꯛꯇꯅꯥ ꯅꯠꯇꯦ! ꯅꯨꯄꯥꯁꯤꯡꯗꯥ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯩ꯫ ꯀꯔꯤꯒꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯁꯦꯂꯨꯂꯥꯏꯠ ꯊꯣꯛꯂꯤꯕꯅꯣ?

ꯃꯁꯤꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯃꯔꯝ ꯑꯗꯨ ꯍꯧꯖꯤꯛ ꯐꯥꯑꯣꯕꯥ ꯈꯉꯕꯥ ꯉꯃꯗ꯭ꯔꯤꯕꯁꯨ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯑꯣꯏꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯃꯔꯝ ꯀꯌꯥꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯔꯤ꯫

• ꯇꯤꯁ꯭ꯌꯨꯒꯤ ꯈꯦꯠꯅꯕꯥ: ꯑꯩꯈꯣꯌꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯈꯤꯕꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯀꯅꯦꯛꯇꯤꯕ ꯇꯤꯁ꯭ꯌꯨ ꯕꯦꯟꯗꯁꯤꯡ ꯑꯁꯤ ꯅꯨꯄꯤꯁꯤꯡꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯐꯦꯟꯁꯒꯨꯝꯅꯥ ꯂꯩ꯫ ꯑꯗꯨꯕꯨ ꯅꯨꯄꯥꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ, ꯇꯤꯁ꯭ꯌꯨꯁꯤꯡ ꯑꯁꯤ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀ꯭ꯔꯣꯁꯋꯥꯏꯖ ꯑꯣꯏꯅꯥ, ꯃꯦꯁ ꯑꯃꯒꯨꯝꯅꯥ ꯆꯦꯜꯂꯤ꯫ ꯑꯗꯨꯅꯥ, ꯅꯨꯄꯤꯁꯤꯡꯒꯤ ꯈꯣꯡꯗꯥ, ꯐꯦꯠ ꯁꯦꯂꯁꯤꯡꯅꯥ ꯄꯦꯔꯥꯂꯥꯏꯖ ꯑꯣꯏꯕꯥ ꯇꯤꯁꯨꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯋꯥꯡꯈꯠꯂꯀꯄꯒꯤ ꯃꯐꯝ ꯍꯦꯟꯅꯥ ꯂꯩ꯫ ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯅꯨꯄꯤꯁꯤꯡꯅꯥ ꯁꯦꯂꯨꯂꯥꯏꯠ ꯍꯦꯟꯅꯥ ꯎꯕꯥ ꯐꯪꯏ꯫

• ꯍꯣꯔꯃꯣꯅꯁꯤꯡ : ꯅꯨꯄꯤꯒꯤ ꯍꯣꯔꯃꯣꯟ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯏꯁ꯭ꯠꯔꯣꯖꯦꯅꯅꯥ ꯃꯁꯤꯗꯥ ꯊꯧꯗꯥꯡ ꯂꯧꯔꯤ ꯍꯥꯌꯅꯥ ꯊꯥꯖꯅꯩ, ꯃꯔꯃꯗꯤ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯑꯃꯁꯨꯡ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯏꯁ꯭ꯠꯔꯣꯖꯦꯅꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯏ, ꯃꯁꯤꯅꯥ ꯁꯦꯂꯨꯂꯥꯏꯠꯀꯤ ꯃꯑꯣꯡ ꯃꯇꯧ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

• ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯥ: ꯑꯩꯈꯣꯌꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ , ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯀꯣꯂꯥꯖꯦꯟ ꯑꯃꯁꯨꯡ ꯏꯂꯥꯁ꯭ꯇꯤꯟ ꯍꯟꯊꯔꯀꯏ꯫ꯏꯂꯥꯁ꯭ꯇꯤꯟ ꯀꯧꯕꯥ ꯄ꯭ꯔꯣꯇꯤꯅꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯊꯔꯀꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯈꯣꯡꯎꯞ ꯑꯁꯤ ꯅꯍꯥ ꯑꯣꯏꯔꯤꯉꯩ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯊꯝꯃꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯆꯤꯜꯂꯀꯏ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯋꯥꯕꯥ ꯍꯧꯔꯀꯏ, ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯐꯦꯠ ꯗꯤꯄꯣꯖꯤꯇꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯎꯕꯥ ꯐꯪꯏ꯫

• ꯖꯤꯅꯦꯇꯤꯛꯁ: ꯍꯣꯌ, ꯃꯁꯤꯗꯥ ꯖꯤꯅꯁꯤꯡꯅꯥ ꯊꯧꯗꯥꯡ ꯂꯧꯔꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯏꯃꯥꯗꯥ ꯁꯦꯂꯨꯂꯥꯏꯠ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯀꯁꯨ ꯃꯗꯨ ꯂꯥꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯏ꯫ ꯖꯤꯅꯦꯇꯤꯛꯁꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯐꯦꯠ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯇꯦꯛꯁꯆꯔ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯁ꯭ꯇꯣꯔ ꯇꯧꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯒꯨꯝꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯂꯦꯄꯊꯣꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯂꯨꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯦꯠ ꯑꯣꯏꯔꯕꯁꯨ, ꯁꯦꯂꯨꯂꯥꯏꯠ ꯑꯁꯤ ꯖꯦꯅꯦꯇꯤꯛ ꯏꯅꯐ꯭ꯂꯨꯑꯦꯟꯖꯥꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯁꯦꯂꯨꯂꯥꯏꯠꯀꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯇꯩ ꯔꯤꯁ꯭ꯛ ꯐꯦꯛꯇꯔꯁꯤꯡ꯫

ꯑꯀꯛꯅꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯒꯤ ꯂꯃꯆꯠ-ꯁꯥꯖꯠꯁꯤꯡꯅꯁꯨ ꯁꯦꯂꯨꯂꯥꯏꯠꯀꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯂꯥꯌꯦꯡꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯒꯗ꯭ꯔꯥ?

ꯑꯍꯥꯅꯕꯗꯥ, ꯁꯦꯂꯨꯂꯥꯏꯠ ꯑꯁꯤ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯥꯌꯦꯡꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯋꯥꯈꯜ ꯇꯥꯍꯜꯂꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯁꯥꯒꯤ ꯊꯥꯖꯕꯥ ꯍꯟꯊꯍꯜꯂꯕꯗꯤ, ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯁꯤ ꯆꯥꯡ ꯈꯔꯗꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯒꯤ ꯄꯥꯝꯕꯩ ꯀꯌꯥ ꯂꯩ꯫

ꯌꯨꯃꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯀꯁꯤꯡ꯫

ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯁꯦꯂꯨꯂꯥꯏꯠ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯃꯗ꯭ꯔꯕꯁꯨ ꯃꯈꯣꯌꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧ ꯑꯁꯤ ꯆꯥꯡ ꯈꯔꯗꯥ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ: ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ (squats and lunges)ꯗꯥ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫
• ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ: ꯂꯣꯟ, ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯊꯀꯎ: ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯏꯁꯤꯡ ꯂꯤꯇꯔ 2-3 ꯊꯀꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯍꯥꯏꯗ꯭ꯔꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯑꯔꯨꯝꯕꯥ ꯀꯟꯠꯔꯣꯜ : ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯗꯨꯕꯨ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯂꯨꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯁꯨ ꯁꯦꯂꯨꯂꯥꯏꯠ ꯂꯩꯕꯥ ꯌꯥꯏ꯫
• ꯁꯨꯡꯕꯥ ꯕ꯭ꯔꯁ ꯑꯃꯁꯨꯡ ꯃꯦꯁꯦꯖ: ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯀꯅꯕꯥ ꯕ꯭ꯔꯁ ꯑꯃꯅꯥ ꯕ꯭ꯔꯁ ꯅꯠꯠꯔꯒꯥ ꯃꯦꯁꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯏꯒꯤ ꯁꯔꯛꯌꯨꯂꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯈꯔꯥ ꯁꯣꯀꯍꯟꯗꯨꯅꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯁꯦꯂꯨꯂꯥꯏꯠꯀꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯃꯇꯝ ꯆꯨꯞꯄꯒꯤ ꯑꯣꯏꯅꯥ ꯁꯣꯂꯨꯁꯟ ꯅꯠꯇꯦ꯫

ꯃꯦꯗꯤꯀꯦꯜ ꯇ꯭ꯔꯤꯠꯃꯦꯟꯇ꯫

ꯂꯥꯏꯌꯦꯡ ꯈꯔꯗꯤ ꯌꯥꯝꯅꯥ ꯃꯃꯜ ꯌꯥꯝꯂꯕꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯐꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯒꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯥ ꯈꯦꯠꯅꯩ꯫ ꯂꯥꯏꯌꯦꯡ ꯑꯃꯠꯇꯥ ꯄꯥꯡꯊꯣꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯀ꯭ꯕꯥꯂꯤꯐꯥꯏꯗ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫

• ꯇꯣꯄꯤꯀꯦꯜ ꯀ꯭ꯔꯤꯃꯁꯤꯡ: ꯔꯦꯇꯤꯅꯣꯜ ꯅꯠꯠꯔꯒꯥ ꯀꯦꯐꯥꯏꯟ ꯌꯥꯎꯕꯥ ꯀ꯭ꯔꯤꯃꯁꯤꯡ ꯂꯩ꯫ ꯔꯦꯇꯤꯅꯣꯂꯅꯥ ꯈꯣꯡꯗꯥ ꯀꯣꯂꯥꯖꯦꯟ ꯄꯨꯊꯣꯀꯄꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯑꯗꯨꯒꯥ ꯀꯦꯐꯤꯅꯅꯥ ꯏꯒꯤ ꯁꯔꯛꯌꯨꯂꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤꯒꯤ ꯐꯂꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯤꯛꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯕꯥ ꯑꯣꯏ꯫ ꯑꯣꯅꯂꯥꯏꯟꯗꯥ ꯐꯪꯂꯤꯕꯥ "ꯃꯤꯔꯥꯀꯦꯜ" ꯀ꯭ꯔꯤꯃꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯂꯃꯖꯤꯡꯕꯤꯒꯅꯨ꯫
• ꯂꯦꯖꯔ ꯑꯃꯁꯨꯡ ꯔꯦꯗꯤꯑꯣꯐ꯭ꯔꯤꯛꯕꯦꯟꯁꯤ ꯇ꯭ꯔꯤꯠꯃꯦꯟꯇꯁꯤꯡ: ꯃꯁꯤꯅꯥ ꯀꯣꯂꯥꯖꯦꯟ ꯄꯨꯊꯣꯀꯄꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯁꯦꯂꯁꯤꯡ ꯁꯣꯀꯍꯟꯅꯕꯥ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯍꯤꯠ ꯊꯥꯗꯨꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯁꯦꯂꯨꯂꯦꯖ ꯑꯁꯤ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯦꯐ.ꯗꯤ.ꯑꯦ.ꯅꯥ ꯑꯌꯥꯕꯥ ꯄꯤꯔꯕꯥ ꯂꯥꯌꯦꯡ ꯑꯃꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯔꯤꯖꯜꯇ ꯈꯔꯗꯤ ꯄꯨꯔꯀꯄꯥ ꯉꯝꯂꯕꯁꯨ, ꯃꯈꯣꯌꯗꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯂꯥꯏꯌꯦꯡꯕꯒꯤ ꯁꯦꯁꯅꯁꯤꯡ ꯃꯊꯧ ꯇꯥꯏ, ꯑꯃꯁꯨꯡ ꯔꯤꯖꯜꯇꯁꯤꯡ ꯑꯁꯤ ꯃꯇꯝ ꯆꯨꯞꯄꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯩꯇꯦ꯫
• ꯁꯕꯁꯤꯁꯟ: ꯃꯁꯤ ꯗꯔꯃꯦꯇꯣꯂꯣꯖꯤꯁ꯭ꯠ ꯑꯃꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯖꯤꯀꯦꯜ ꯄ꯭ꯔꯣꯁꯤꯗ꯭ꯌꯨꯑꯣꯔ ꯑꯃꯅꯤ꯫ ꯈꯣꯡ ꯑꯗꯨ ꯃꯅꯨꯡꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯛꯂꯤꯕꯥ ꯐꯤꯕꯔꯒꯤ ꯕꯦꯟꯗꯁꯤꯡ ꯑꯗꯨ ꯀꯀꯊꯠꯇꯨꯅꯥ ꯑꯈꯟꯅꯕꯥ ꯅꯤꯜ ꯑꯃꯅꯥ ꯊꯥꯗꯣꯀꯏ꯫ ꯁꯦꯂꯐꯤꯅꯥ ꯑꯁꯤ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯦꯐ.ꯗꯤ.ꯑꯦ.ꯅꯥ ꯑꯌꯥꯕꯥ ꯄꯤꯔꯕꯥ ꯂꯥꯌꯦꯡ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯤ ꯐꯂꯁꯤꯡ ꯑꯁꯤ ꯆꯍꯤ ꯲-꯳ ꯐꯥꯑꯣꯕꯥ ꯆꯠꯂꯤ꯫
• ꯑꯦꯟꯗꯔꯃꯣꯂꯣꯖꯤ: ꯃꯁꯤ ꯔꯣꯂꯔ ꯑꯃꯁꯨꯡ ꯁꯛꯁꯟ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯃꯦꯁꯦꯖ ꯑꯃꯅꯤ . ꯃꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯁꯔꯀꯨꯂꯦꯁꯅꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯐꯂꯁꯤꯡꯒꯤꯗꯃꯛ ꯁꯦꯁꯟ ꯀꯌꯥ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫