ꯅꯍꯥꯛꯅꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯊꯣꯡꯅꯥꯎ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯎꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯂꯀꯏ, ꯅꯠꯇꯦ? ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯠꯠꯔꯒꯥ ꯂꯥꯏꯔꯤꯛ ꯑꯃꯥ ꯅꯤꯡꯊꯤꯖꯅꯥ ꯄꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯤꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯍꯟꯊꯔꯀꯏ꯫ ꯃꯁꯤꯕꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯍꯥꯔꯠ ꯔꯦꯠ ꯍꯥꯌꯅꯥ ꯀꯧꯏ, ꯅꯠꯠꯔꯒꯥ ꯍꯥꯔꯠꯅꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯔꯦꯠ ꯑꯗꯨꯅꯤ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯅꯥ ꯐꯥꯑꯣꯔꯤꯕꯥ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯑꯉꯀꯄꯥ ꯃꯑꯣꯡꯗꯥ ꯔꯦꯠ ꯑꯁꯤ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯏ꯫ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ, ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯕꯥ ꯌꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯅꯤ꯫
ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯂꯦꯄꯀꯅꯤ?
ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯜꯂꯤꯕꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯈꯉꯕꯗꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯥꯃꯛ ꯌꯨꯃꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯑꯗꯣꯃꯒꯤ ꯄꯂꯁ ꯂꯧꯕꯥ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫
- ꯅꯍꯥꯛꯀꯤ ꯏꯁꯥꯒꯤ ꯈꯨꯠꯅꯥ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯌꯦꯡꯎ: ꯈꯣꯡ ꯑꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯑꯍꯨꯝ (ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯐꯩ) ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ, ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯈꯔꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯒꯅꯤ꯫ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯄꯂꯁꯅꯤ꯫ ꯋꯥꯆꯤ ꯑꯃꯥ ꯌꯦꯡꯎ ꯑꯃꯁꯨꯡ ꯁꯦꯀꯦꯟꯗ ꯶꯰ꯗꯥ ꯕꯤꯠꯀꯤ ꯃꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯄꯀꯅꯨ . ꯅꯠꯠꯔꯒꯥ, ꯅꯍꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30ꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯁꯤꯡ ꯊꯤꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯅꯤꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯃꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯕꯤꯠꯀꯤ ꯃꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ `(bpm - ꯃꯤꯅꯤꯠ ꯑꯃꯗꯥ ꯕꯤꯠꯁꯤꯡ)` ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯃꯈꯨꯠꯇꯥ ꯂꯩꯕꯒꯨꯝꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯄꯂꯁ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ, ꯀꯣꯂꯥꯔꯕꯣꯅꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯂꯁ ꯑꯗꯨꯁꯨ ꯆꯦꯛ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
- ꯗꯤꯚꯥꯏꯁ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ: ꯍꯥꯔꯠ ꯔꯦꯠ ꯃꯣꯅꯤꯇꯔꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯃꯥꯔꯠ ꯋꯥꯆꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁ ꯕꯦꯟꯗꯁꯤꯡ ꯑꯁꯤ ꯍꯧꯖꯤꯛꯇꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯃꯥꯄꯂꯅꯤ꯫ ꯃꯈꯣꯌ ꯈꯔꯗꯤ ꯕꯦꯜꯇ ꯑꯃꯒꯨꯝꯅꯥ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯏ꯫
ꯅꯍꯥꯛꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯆꯦꯛ ꯇꯧꯒꯅꯤ꯫ ꯃꯁꯤ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯃꯣꯅꯤꯇꯔ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯂꯁ ꯑꯣꯛꯁꯤꯃꯤꯇꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ, ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯂꯤꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯀ꯭ꯂꯤꯞ ꯑꯃꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯣꯁ꯭ꯄꯤꯇꯥꯂꯗꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯄꯣꯠꯁꯤꯡ ꯑꯁꯤ ꯂꯦꯞꯇꯅꯥ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯇꯦꯂꯤꯃꯦꯠꯔꯤ ꯀꯧꯕꯥ ꯃꯣꯅꯤꯇꯔ ꯑꯃꯒꯥ ꯁꯝꯅꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯎꯕꯥ ꯐꯪꯂꯒꯅꯤ꯫
ꯅꯣꯔꯃꯦꯜ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯀꯌꯥ ꯑꯃꯅꯥ ꯍꯪꯂꯀꯄꯥ ꯋꯥꯍꯪ ꯑꯃꯅꯤ꯫ ꯑꯍꯥꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯇꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫ ꯃꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯃꯇꯃꯗꯥ (ꯑꯗꯨꯕꯨ ꯋꯥꯈꯜ ꯇꯥꯗꯕꯥ) ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯗꯕꯥ, ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯗꯕꯥ ꯔꯦꯠ ꯑꯗꯨꯅꯤ꯫
ꯑꯍꯜ ꯑꯃꯒꯤ ꯅꯣꯔꯃꯦꯜ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯃꯤꯅꯠ ꯑꯃꯗꯥ 60 ꯑꯃꯁꯨꯡ 100ꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩ꯫
ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯣꯡꯏ꯫ ꯅꯍꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯑꯍꯂꯁꯤꯡꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯏ꯫ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯇꯦꯕꯜ ꯑꯁꯤ ꯌꯦꯡꯕꯤꯌꯨ꯫
| ꯆꯍꯤ ꯀꯥꯡꯂꯨꯞ꯫ | ꯅꯣꯔꯃꯦꯜ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ (bpm) |
|---|---|
| ꯅꯧꯅꯥ ꯄꯣꯀꯄꯥ ꯑꯉꯥꯡꯁꯤꯡ (ꯊꯥ ꯰-꯱) | ꯷꯰ - ꯱꯹꯰ ꯑꯣꯏꯈꯤ꯫ |
| ꯑꯉꯥꯡꯁꯤꯡ (ꯊꯥ ꯱-꯱꯱) | ꯸꯰ - ꯱꯶꯰ ꯐꯥꯑꯣꯕꯥ ꯂꯩ꯫ |
| ꯅꯍꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯉꯥꯡꯁꯤꯡ (ꯆꯍꯤ ꯱-꯲) | ꯸꯰ - ꯱꯳꯰ ꯐꯥꯑꯣꯕꯥ ꯂꯩ꯫ |
| ꯄ꯭ꯔꯤ-ꯁ꯭ꯀꯨꯂꯒꯤ ꯑꯉꯥꯡꯁꯤꯡ (ꯆꯍꯤ ꯳-꯴) | ꯸꯰ - ꯱꯲꯰ ꯑꯣꯏꯈꯤ꯫ |
| ꯁ꯭ꯀꯨꯂꯒꯤ ꯆꯍꯤꯒꯤ ꯑꯉꯥꯡꯁꯤꯡ (ꯆꯍꯤ 5-12) | ꯷꯵ - ꯱꯱꯸ ꯑꯣꯏꯈꯤ꯫ |
| ꯅꯍꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯉꯥꯡꯁꯤꯡ (ꯆꯍꯤ ꯱꯳-꯱꯷) | ꯶꯰ - ꯱꯰꯰ ꯐꯥꯑꯣꯕꯥ ꯂꯩ꯫ |
| ꯑꯍꯜ ꯑꯣꯏꯔꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ (ꯆꯍꯤ ꯱꯸+) | ꯶꯰ - ꯱꯰꯰ ꯐꯥꯑꯣꯕꯥ ꯂꯩ꯫ |
ꯑꯗꯨꯕꯨ ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯈꯉꯖꯤꯅꯒꯗꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯃꯁꯤꯒꯤ "ꯅꯣꯔꯃꯦꯜ" ꯑꯁꯤ ꯔꯦꯟꯖ ꯑꯃꯈꯛꯇꯅꯤ꯫ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯅꯣꯔꯃꯦꯜ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯥ ꯈꯉꯕꯥ ꯑꯁꯤꯅꯤ . ꯅꯍꯥꯛꯀꯤ ꯅꯣꯔꯃꯦꯜ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ 65ꯅꯤ ꯍꯥꯌꯅꯥ ꯂꯧꯔꯁꯤ, ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯔꯝ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯑꯣꯏꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ 90 ꯐꯥꯎꯕꯥ ꯍꯦꯅꯒꯠꯂꯛꯂꯕꯗꯤ, ꯃꯁꯤ ꯌꯦꯡꯁꯤꯅꯒꯗꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
ꯑꯦꯕꯅꯣꯔꯃꯦꯜ ꯍꯥꯔꯠ ꯔꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯃꯍꯧꯁꯥꯅꯥ, ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ 60ꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ 100ꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯑꯆꯝꯕꯥ ꯋꯥꯐꯝ ꯅꯠꯇꯦ, ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ꯫
- ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯃꯇꯃꯁꯤꯡ: ꯱.ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯐꯖꯅꯥ ꯇꯧꯕꯥ ꯁꯥꯟꯅꯔꯣꯏ ꯑꯃꯅꯥ ꯃꯤꯅꯠ ꯑꯃꯗꯥ 40-50 ꯐꯥꯎꯕꯥ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯊꯝꯃꯣꯌ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯐꯤꯁꯤꯌꯦꯟꯇ ꯑꯣꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯕꯦꯇꯥ-ꯕ꯭ꯂꯣꯀꯔꯒꯨꯝꯕꯥ ꯍꯤꯗꯥꯛ ꯈꯔꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
- ꯈꯣꯡꯖꯦꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ: ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯑꯐꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯕꯥ ꯑꯣꯏꯕꯁꯨ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯅꯤꯡꯊꯤꯖꯅꯥ ꯂꯩꯔꯒꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯥꯄꯜ ꯁꯨꯕꯥ ꯍꯦꯟꯅꯥ ꯐꯩ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯎꯈꯤꯕꯥ ꯃꯇꯨꯡꯏꯟꯅꯥ, ꯃꯔꯝ ꯑꯗꯨ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
ꯍꯥꯔꯠ ꯔꯦꯇꯇꯥ ꯀꯔꯤ ꯄꯣꯠꯁꯀꯁꯤꯡꯅꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯒꯦ?
ꯑꯩꯈꯣꯌꯒꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯁꯤ ꯍꯣꯡꯂꯀꯄꯥ ꯌꯥꯕꯒꯤ ꯃꯔꯝ ꯀꯌꯥ ꯂꯩ꯫ ꯈꯔꯗꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏ, ꯑꯗꯨꯒꯥ ꯑꯇꯩ ꯈꯔꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯋꯥꯐꯃꯁꯤꯡꯅꯤ꯫
- ꯀ꯭ꯔꯣꯅꯤꯛ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ: ꯀꯟꯗꯤꯁꯟ ꯈꯔꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠꯇꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯑꯣꯚꯔꯑꯦꯛꯇꯤꯚ ꯊꯥꯌꯔꯣꯏꯗ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯥ ꯔꯦꯠ 100 ꯍꯦꯟꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫
- ꯏꯃꯣꯁꯟ ꯑꯃꯁꯨꯡ ꯃꯦꯟꯇꯦꯜ ꯍꯦꯂꯊ: ꯅꯍꯥꯛꯅꯥ ꯂꯥꯛꯀꯗꯧꯔꯤꯕꯥ ꯄꯔꯤꯈꯥ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯊꯕꯛꯀꯤ ꯏꯟꯇꯔꯚ꯭ꯌꯨ ꯑꯃꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯄ꯭ꯔꯦꯁꯔ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯅꯤꯡꯊꯤꯖꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯣꯡꯖꯦꯜ ꯍꯟꯊꯔꯀꯏ꯫
- ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ: ꯑꯩꯈꯣꯌꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯍꯥꯌꯈꯤꯕꯒꯨꯝꯅꯥ, ꯐꯖꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯊꯝꯃꯣꯌ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯥ ꯏ ꯑꯗꯨ ꯄꯝꯄ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯅꯦꯝꯃꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯌꯥꯝꯅꯥ ꯇꯧꯗꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯣꯔꯃꯦꯂꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯔꯦꯠ ꯂꯩꯕꯥ ꯌꯥꯏ꯫
- ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ: ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ ꯈꯔꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯂꯧꯔꯤꯕꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯗꯥ ꯍꯪꯕꯤꯌꯨ꯫
- ꯃꯤꯔꯣꯅꯕꯥ: ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯁꯤ ꯈꯔꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫
- ꯇꯨꯝꯕꯥ: ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯇꯨꯝꯕꯥ ꯉꯃꯗꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯍꯥꯔꯠ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯗꯨ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯍꯟꯖꯤꯜꯂꯀꯏ꯫
- ꯌꯨ, ꯆꯨꯔꯨꯠ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯄꯣꯠꯁꯀꯁꯤꯡ: ꯌꯨ, ꯀꯣꯐꯤ/ꯆꯥꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯀꯦꯐꯥꯏꯟ, ꯑꯃꯁꯨꯡ ꯃꯩꯈꯨ ꯊꯥꯗꯣꯀꯄꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ: ꯕꯣꯗꯤ ꯃꯥꯁ ꯏꯟꯗꯦꯛꯁ (BMI) 25ꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯥ ꯑꯣꯕꯦꯁꯤꯇꯤ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯊꯝꯃꯣꯌꯅꯥ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯇꯥꯏ ꯍꯥꯌꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠꯁꯨ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯁꯤꯒꯤ ꯃꯔꯝ ꯑꯁꯤ ꯊꯝꯃꯣꯌ ꯃꯁꯥꯃꯛꯀꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯍꯥꯔꯇꯀꯤ ꯔꯤꯗꯝ ꯑꯁꯤ ꯑꯥꯏꯔꯦꯒꯨꯂꯔ ꯑꯣꯏꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ``ꯑꯦꯔꯤꯊꯃꯤꯌꯥ'' ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯍꯥꯔꯇꯀꯤ ꯏꯂꯦꯛꯠꯔꯤꯀꯦꯜ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯂꯥꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯥꯔꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ, ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯗꯝ ꯌꯥꯎꯗꯅꯥ ꯁꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ``ꯑꯦꯔꯤꯊꯃꯤꯌꯥ'' ꯀꯟꯗꯤꯁꯟ ꯈꯔꯒꯤ ꯂꯥꯏꯌꯦꯡ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯒꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯁꯤ ꯀꯔꯤ ꯑꯣꯏꯒꯗꯒꯦ?
ꯃꯁꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯊꯝꯃꯣꯌꯅꯥ ꯑꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯐꯪꯕꯒꯤ ꯊꯥꯛ ꯑꯃꯥ ꯂꯩ, ꯑꯗꯨꯕꯨ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯕꯥ ꯔꯦꯠ ꯑꯃꯗꯥ ꯐꯪꯗꯦ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ``ꯇꯥꯔꯒꯦꯠ ꯍꯥꯔꯠ ꯔꯦꯠ`` ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫
ꯃꯍꯧꯁꯥꯅꯥ, ꯃꯁꯤꯒꯤ ꯇꯥꯔꯒꯦꯠ ꯔꯦꯟꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯇꯀꯤ 60% ꯑꯃꯁꯨꯡ 85%ꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩ .
ꯅꯍꯥꯛꯀꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯐꯪꯒꯅꯤ?
ꯃꯁꯤꯒꯤ ꯍꯤꯁꯥꯕ ꯇꯧꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯂꯥꯌꯕꯥ ꯄꯥꯝꯕꯩꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤ ꯲꯲꯰ꯗꯒꯤ ꯂꯧꯊꯣꯀꯄꯅꯤ ꯫
ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯍꯤ ꯴꯰ ꯁꯨꯔꯕꯗꯤ, [...]
ꯅꯍꯥꯛꯀꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ = 220 - 40 = 180 bpm꯫
ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯔꯦꯟꯖ ꯑꯗꯨ ꯈꯪꯗꯣꯀꯎ, ꯃꯁꯤꯒꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯚꯦꯜꯌꯨ ꯑꯁꯤ 0.6 ꯑꯃꯁꯨꯡ 0.85ꯅꯥ ꯃꯜꯇꯤꯄꯜ ꯇꯧ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯂꯤꯃꯤꯠ = 180 x 0.6 = 108 ꯕꯤ.ꯄꯤ.ꯑꯦꯝ
ꯑꯋꯥꯡꯕꯥ ꯂꯤꯃꯤꯠ = 180 x 0.85 = 153 ꯕꯤ.ꯄꯤ.ꯑꯦꯝ
ꯍꯥꯌꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯆꯍꯤ 40 ꯁꯨꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯅꯠ ꯑꯃꯗꯥ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ 108 ꯑꯃꯁꯨꯡ 153ꯒꯤ ꯃꯔꯛꯇꯥ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯔꯕꯗꯤ ꯍꯥꯔꯇꯀꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯩ꯫
ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤꯒꯤ ꯑꯣꯏꯕꯥ ꯇꯥꯔꯒꯦꯠ ꯔꯦꯟꯖ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯇꯦꯕꯜ ꯑꯁꯤꯗꯥ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫
| ꯆꯍꯤ | ꯇꯥꯔꯒꯦꯠ ꯍꯥꯔꯠ ꯔꯦꯠ ꯔꯦꯟꯖ (60%-85%) | ꯆꯥꯡꯆꯠꯇꯥ ꯃꯦꯛꯁꯤꯃꯝ ꯑꯣꯏꯕꯥ ꯍꯥꯔꯠ ꯔꯦꯠ꯫ |
|---|---|---|
| ꯆꯍꯤ ꯲꯰ ꯁꯨꯔꯦ꯫ | ꯱꯲꯰–꯱꯷꯰ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ | ꯲꯰꯰ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ |
| ꯆꯍꯤ ꯳꯰ ꯁꯨꯔꯦ꯫ | ꯱꯱꯴–꯱꯶꯲ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ | ꯱꯹꯰ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ |
| ꯆꯍꯤ ꯴꯰ ꯁꯨꯔꯦ꯫ | ꯱꯰꯸–꯱꯵꯳ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ | ꯱꯸꯰ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ |
| ꯆꯍꯤ ꯵꯰ ꯁꯨꯔꯦ꯫ | ꯱꯰꯲–꯱꯴꯵ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ | ꯱꯷꯰ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ |
| ꯆꯍꯤ ꯶꯰ ꯁꯨꯔꯦ꯫ | ꯹꯶–꯱꯳꯶ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ | ꯱꯶꯰ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ |
ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯌꯥꯝꯅꯥ ꯇꯧꯈꯤꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯥꯔꯠ, ꯂꯪꯁ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯛꯌꯨꯂꯦꯇꯔꯤ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫ ꯃꯍꯥꯛꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯀꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯁꯥꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯨꯅꯕꯥ ꯑꯣꯏꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫
ꯑꯩꯅꯥ ꯀꯗꯥꯏꯗꯥ ꯗꯣꯛꯇꯔꯒꯥ ꯎꯅꯒꯗꯒꯦ?
ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯈꯪꯖꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
| ꯀꯗꯥꯏꯗꯥ ꯑꯦꯃꯔꯖꯦꯟꯁꯤ ꯃꯦꯗꯤꯀꯦꯜ ꯑꯦꯇꯦꯟꯁꯟ ꯂꯧꯒꯗꯒꯦ (ꯏ.ꯇꯤ.ꯌꯨ.ꯗꯥ ꯆꯠꯂꯨ) | |
|---|---|
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ 35-40ꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ 100ꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯔꯕꯗꯤ (ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ) , ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ , ꯈꯨꯗꯛꯇꯥ ꯍꯣꯁ꯭ꯄꯤꯇꯥꯜ ꯑꯃꯒꯤ ꯏꯃꯔꯖꯦꯟꯁꯤ ꯗꯤꯄꯥꯔꯇꯃꯦꯟꯇ (ETU)ꯗꯥ ꯆꯠꯂꯨ :
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| ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯈꯟꯅꯅꯕꯥ ꯐꯤꯚꯃꯁꯤꯡ꯫ | |
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯊꯦꯡꯅꯔꯕꯗꯤ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯏꯃꯨꯡꯒꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯅꯕꯥ ꯑꯦꯄꯣꯏꯟꯇꯃꯦꯟꯇ ꯑꯃꯥ ꯂꯧꯕꯤꯌꯨ:
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ꯃꯄꯨꯡꯐꯥꯕꯥ ꯆꯦꯛ-ꯑꯞ (ꯆꯍꯤꯒꯤ ꯑꯣꯏꯕꯥ ꯆꯦꯛ-ꯑꯞ) ꯑꯃꯒꯤꯗꯃꯛ ꯆꯍꯤ ꯑꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯑꯃꯨꯀꯈꯛꯇꯪ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯕꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ ꯃꯗꯨ ꯃꯁꯛ ꯈꯪꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯌꯅꯥ ꯂꯥꯏꯌꯦꯡꯕꯥ ꯌꯥꯏ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯠ ꯑꯗꯨꯅꯥ ꯃꯤꯅꯠ ꯑꯃꯗꯥ ꯈꯣꯝꯂꯥꯡ ꯄꯤꯊꯀꯄꯒꯤ ꯃꯁꯤꯡ ꯑꯗꯨꯕꯨꯅꯤ꯫
- ꯔꯦꯁ꯭ꯠ ꯇꯧꯔꯤꯕꯥ ꯑꯍꯜ ꯑꯃꯒꯤ ꯅꯣꯔꯃꯦꯜ ꯚꯦꯜꯌꯨ ꯑꯁꯤ 60 ꯑꯃꯁꯨꯡ 100ꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩ, ꯑꯗꯨꯕꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯅꯣꯔꯃꯦꯜ ꯚꯦꯜꯌꯨ ꯑꯗꯨ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯗꯣꯀꯄꯅꯤ꯫
- ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯁꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯍꯣꯡꯂꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯔꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯑꯦꯕꯅꯣꯔꯃꯦꯜ ꯍꯥꯔꯠ ꯔꯦꯠ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯁ꯭ꯠ ꯄꯦꯏꯟ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ ꯈꯨꯗꯛꯇꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯤꯌꯨ꯫
- ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯂꯧꯁꯤꯡꯅꯤ꯫
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