ꯑꯩꯈꯣꯌꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯂꯥꯟ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ'' ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯒꯗ꯭ꯔꯥ?

ꯀꯅꯥꯅꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯅꯔꯖꯤꯅꯥ ꯊꯜꯂꯕꯥ ꯑꯣꯏꯕꯥ ꯄꯥꯃꯗꯕꯒꯦ, ꯅꯠꯇꯦ? ꯑꯗꯨꯅꯥ ꯃꯗꯨ ꯇꯧꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯥꯌꯕꯥ ꯄꯥꯝꯕꯩꯗꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯔꯛꯇꯒꯤ ꯀꯌꯥ ꯑꯃꯅꯥ ꯊꯋꯥꯏ ꯌꯥꯑꯣꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯍꯧꯔꯀꯏ ꯑꯗꯨꯕꯨ ꯃꯇꯝ ꯈꯔꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯆꯠꯊꯕꯗꯥ ꯈꯔꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯧꯔꯀꯏ ꯅꯠꯔꯒꯥ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯇꯧꯗꯕꯥ ꯃꯇꯝ ꯂꯩ꯫ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯇꯝ ꯑꯁꯤꯗꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ ꯑꯁꯤ, ꯅꯠꯔꯒꯥ ``ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ'' ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯂꯥꯀꯄꯥ ꯑꯁꯦꯡꯕꯥ ꯃꯔꯨꯞ ꯑꯃꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ, ꯅꯍꯥꯛꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯡꯅꯥ ꯇꯧꯔꯤꯕꯒꯦ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯗꯨ ꯔꯦꯀꯣꯔꯗ ꯇꯧꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯗꯥꯏꯔꯤꯗꯥ ꯏꯕꯒꯨꯝꯅꯥ꯫ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯄꯨꯟꯁꯤꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯀꯌꯥ ꯄꯤꯔꯤ꯫

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯑꯩꯈꯣꯌꯒꯤꯗꯃꯛ ꯀꯔꯤꯒꯤ ꯃꯔꯨ ꯑꯣꯏꯔꯤꯕꯅꯣ?

ꯑꯣꯀꯦ, ꯍꯧꯖꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤꯅꯣ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯗꯥ ꯀꯔꯤ ꯀꯥꯟꯅꯕꯥ ꯄꯨꯔꯀꯄꯥ ꯉꯃꯒꯅꯤ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫ ꯈꯅꯕꯤꯌꯨ, ꯑꯈꯉ-ꯑꯍꯩꯁꯤꯡꯅꯥ ꯍꯥꯌꯔꯤ ꯃꯗꯨꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯤꯅꯠ 60, ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯈꯔꯥ ꯍꯦꯟꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯂꯝꯕꯤ ꯆꯠꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯁꯥꯏꯀꯜ ꯊꯧꯕꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯅꯥ, ꯑꯗꯣꯝꯅꯥ ꯑꯁꯤꯒꯨꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯂꯣꯒ ꯑꯁꯤꯗꯥ ꯏꯕꯥ ꯑꯁꯤꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯃꯣꯇꯤꯕꯦꯁꯟ ꯀꯌꯥ ꯑꯃꯥ ꯄꯤꯒꯅꯤ .

"ꯉꯁꯤ ꯑꯩꯅꯥ ꯑꯁꯨꯛ ꯌꯥꯝꯅꯥ ꯇꯧꯈꯤ" ꯍꯥꯌꯕꯥ ꯎꯕꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯑꯣꯏ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ "ꯍꯌꯦꯡꯁꯨ ꯑꯗꯨꯃꯛ ꯇꯧꯕꯥ ꯄꯥꯝꯃꯤ" ꯍꯥꯌꯕꯁꯤꯁꯨ ꯐꯥꯑꯣꯏ꯫

ꯑꯇꯣꯞꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯨꯛꯔꯕꯥꯔꯤꯒꯤ ꯅꯨꯃꯤꯗꯥꯡ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯅꯕꯥ ꯊꯧꯔꯥꯡ ꯇꯧꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯂꯦꯄꯇꯨꯅꯥ ꯂꯩꯕꯥ ꯎꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯁꯒꯣꯂꯁꯦꯟ ꯅꯨꯃꯤꯠꯀꯤ ꯑꯌꯨꯛꯇꯥ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯒꯥ ꯆꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯄ꯭ꯂꯥꯟ ꯑꯃꯥ ꯁꯦꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ . ꯑꯗꯣꯝꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯂꯥꯛꯂꯦ ꯑꯃꯁꯨꯡ ꯑꯗꯣꯃꯒꯤ ꯍꯀꯁꯦꯜ ꯑꯁꯤ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯐꯒꯠꯂꯀꯄꯒꯦ ꯍꯥꯌꯕꯗꯨꯁꯨ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯊꯥ ꯑꯃꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯗꯣꯝꯅꯥ ꯃꯤꯅꯤꯠ ꯱꯰ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯉꯝꯂꯕꯗꯤ ꯉꯁꯤꯗꯤ ꯑꯗꯣꯝꯅꯥ ꯃꯤꯅꯤꯠ ꯲꯰ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯉꯝꯂꯦ꯫ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯑꯁꯤ ꯎꯕꯗꯥ ꯑꯗꯣꯝꯅꯥ ꯐꯥꯑꯣꯔꯤꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯗꯨ ꯃꯃꯜ ꯌꯥꯝꯂꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯆꯠꯊꯅꯕꯥ ꯃꯣꯇꯤꯕꯦꯁꯟ ꯀꯌꯥ ꯑꯃꯥ ꯄꯤꯔꯤ꯫

ꯑꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯗꯥ ꯌꯥꯎꯒꯗꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯑꯣꯀꯦ, ꯍꯧꯖꯤꯛ ꯃꯥꯌ ꯄꯥꯛꯂꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯗꯥ ꯌꯥꯑꯣꯒꯗꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯍꯨꯃꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫ ꯍꯥꯌꯕꯗꯤ: 1. ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ - ꯍꯥꯌꯕꯗꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫ 2. ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ - ꯃꯁꯤꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯊꯧꯑꯣꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ (ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ) - ꯑꯩꯈꯣꯌꯅꯥ ꯈꯉꯂꯤꯕꯒꯨꯝꯅꯥ, ꯂꯥꯟꯊꯦꯡꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯝꯂꯛꯀꯤ ꯁꯥ-ꯎꯆꯦꯀꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ꯫ 3. ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ - ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ (Stretching) - ꯍꯀꯆꯥꯡꯕꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ ꯑꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯃꯈꯜ ꯑꯍꯨꯝ ꯄꯨꯝꯅꯃꯛꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯣꯇꯁꯤꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯜ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯗꯣꯛꯇꯔ, ꯁ꯭ꯄꯣꯔꯇꯁ ꯀꯣꯆ (`ꯀꯣꯆ`) ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯏꯟꯁꯠꯔꯛꯇꯔ (`ꯇ꯭ꯔꯦꯅꯔ`) ꯑꯃꯗꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯁꯣꯌꯗꯅꯥ ꯂꯧꯕꯤꯌꯨ꯫ꯍꯧꯗꯣꯀꯎ꯫ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ, ꯆꯍꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯀꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯃꯗꯨ ꯑꯔꯥꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯈꯛꯇꯗꯒꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯅꯕꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯩ, ꯅꯠꯇꯦ?

ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯅꯛꯅꯥ ꯌꯦꯡꯁꯤ꯫

ꯑꯣꯀꯦ, ꯑꯍꯥꯅꯕꯗꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫ ꯃꯍꯧꯁꯥꯅꯥ ꯃꯁꯤ ꯍꯞꯇꯥ ꯑꯃꯗꯥ ꯅꯨꯃꯤꯠ ꯍꯨꯝꯅꯤ ꯇꯧꯅꯕꯥ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯑꯗꯨꯕꯨ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤ ꯅꯨꯃꯤꯠ ꯑꯅꯤ ꯊꯪꯟ-ꯊꯪꯅꯅꯥ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯕ꯭ꯔꯦꯛ ꯑꯃꯥ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯁꯨꯇꯤ ꯂꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯔꯃꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯈꯔꯥ ꯁꯣꯀꯏ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯕ꯭ꯔꯦꯛ ꯑꯁꯤ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯑꯍꯨꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ:

• ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡ: ꯍꯥꯌꯕꯗꯤ ꯈꯣꯡ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯁꯂꯁꯤꯡꯅꯤ꯫
• ꯈꯣꯡ: ꯈꯣꯡꯄꯥꯛ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯃꯁꯂꯁꯤꯡ꯫
• ꯀꯣꯔ: ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ . ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯕꯦꯂꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ, ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ 5-10 ꯐꯥꯎꯕꯥ ꯂꯥꯏꯠ `(ꯑꯦꯔꯣꯕꯤꯛ)` ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯈꯔꯥ ꯇꯧꯕꯅꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯆꯧꯕꯥ ꯔꯤꯂꯤꯐ ꯑꯃꯥ ꯄꯤ꯫ ꯁꯦꯠ ꯀꯌꯥ (`ꯁꯦꯠ`) ꯑꯃꯁꯨꯡ ꯀꯌꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ (`ꯔꯤꯄꯤꯇꯦꯁꯟ`) ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯅꯕꯒꯤꯗꯃꯛ, ꯁ꯭ꯀꯨꯂꯗꯥ ꯂꯩꯕꯥ ꯁ꯭ꯄꯣꯔꯇꯁ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯑꯃꯗꯥ, ꯀꯣꯆ ꯑꯃꯗꯥ (`ꯀꯣꯆ`) ꯅꯠꯠꯔꯒꯥ `(ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ`) ꯑꯃꯗꯥ ꯍꯪꯕꯤꯌꯨ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ 10 ꯔꯛ ꯇꯧꯔꯕꯗꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯑꯃꯨꯛ ꯍꯟꯅꯥ 10 ꯔꯛ ꯇꯧ, ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯑꯃꯨꯛ ꯍꯟꯅꯥ 10 ꯔꯛ ꯇꯧ, ꯍꯥꯌꯕꯗꯤ `(Sets)` 3, ꯑꯃꯁꯨꯡ `(Repetitions)` 1 `(Set)`꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯦꯠꯅꯒꯅꯤ꯫

ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯍꯥꯔꯇꯀꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯑꯣꯏ (Aerobic Exercise)

ꯍꯧꯖꯤꯛ `(ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ)`ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯊꯧꯑꯣꯡꯗꯥ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯍꯣꯠꯅꯕꯤꯌꯨ . ꯃꯁꯤ ꯑꯆꯧꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫

• ꯅꯍꯥꯛꯀꯤ ꯄꯣꯠꯁꯛ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯨꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ꯫
• ꯃꯔꯨꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯥꯁ꯭ꯀꯦꯠꯕꯣꯜ ꯈꯔꯥ ꯁꯥꯟꯅꯕꯥ꯫
• ꯂꯥꯏꯔꯤꯛ ꯇꯝꯂꯤꯉꯩꯗꯥ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯕ꯭ꯔꯦꯛ ꯑꯃꯥ ꯂꯧꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯔꯨꯃꯗꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯏꯁꯩ ꯑꯗꯨꯗꯥ ꯅꯥꯟꯊꯣꯀꯄꯥ ꯐꯥꯑꯣꯕꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯅꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯑꯐꯕꯥ ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫

ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯗꯥ ꯊꯕꯛ ꯈꯔꯥ ꯄꯤꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯁꯣꯀꯍꯅꯕꯅꯤ . ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯗꯒꯤ ꯑꯁꯦꯡꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯗꯨ ꯐꯪꯒꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯦꯟꯇꯦꯜ ꯍꯦꯂꯊꯀꯤꯗꯃꯛꯇꯁꯨ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯁ꯭ꯠꯔꯦꯠ ꯇꯧꯕꯥ꯫

ꯑꯔꯣꯏꯕꯥ ꯑꯣꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ, ꯅꯠꯔꯒꯥ ``ꯁ꯭ꯠꯔꯦꯆꯤꯡ``꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ꯍꯀꯆꯥꯡꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯜ ꯑꯣꯏꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯔꯀꯏ꯫

• ꯌꯣꯒ ꯑꯥꯁꯥꯅꯁꯤꯡ ꯑꯁꯤ ꯃꯁꯜ ꯁꯦꯃꯒꯠꯄꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯝꯕꯩ ꯑꯃꯅꯤ꯫
• ꯅꯠꯠꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯆ ꯅꯠꯠꯔꯒꯥ ꯖꯤꯝ ꯏꯟꯁꯠꯔꯛꯇꯔꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯥ ꯍꯪꯕꯤꯌꯨ꯫

ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒꯇꯥ ꯔꯦꯀꯣꯔꯗ ꯇꯧꯕꯥ ꯀꯥꯎꯒꯅꯨ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯗꯤ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯃꯤꯅꯤꯠ ꯈꯔꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯥꯏꯠ ``ꯑꯦꯔꯣꯕꯤꯛ`` ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯔꯝ ꯇꯧꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯂꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯒꯅꯤ꯫

ꯅꯍꯥꯛꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯇꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯣꯇꯁꯤꯡ ꯂꯧꯕꯤꯌꯨ (ꯔꯤꯐ꯭ꯂꯦꯛꯁꯟ)

ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒꯇꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯈꯤꯕꯒꯦ, ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯡꯅꯥ ꯇꯧꯈꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯏꯕꯥ ꯉꯝꯂꯕꯗꯤ, ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯝꯅꯥ ꯐꯥꯑꯣꯈꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯁꯨ ꯁꯟꯗꯣꯛꯅꯥ ꯇꯥꯀꯄꯥ ꯉꯝꯂꯕꯗꯤ ꯌꯥꯝꯅꯥ ꯃꯃꯜ ꯂꯩꯒꯅꯤ .

• ꯉꯁꯤ ꯑꯩꯍꯥꯛꯅꯥ ꯇꯧꯈꯤꯕꯥ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯈꯔꯥ ꯑꯋꯥꯕꯥ ꯐꯥꯑꯣꯈꯤ꯫”
• "ꯉꯁꯤ ꯈꯨꯎ ꯑꯁꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯂꯦ꯫"
• "ꯑꯩꯅꯥ `(ꯌꯣꯒ)` ꯑꯥꯁꯟ ꯑꯁꯤ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯒꯤ ꯍꯀꯆꯥꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯐꯥꯑꯣꯈꯤ꯫"

ꯋꯥꯐꯃꯁꯤꯡ ꯏꯕꯥ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯃꯁꯥꯅꯥ ꯃꯁꯥꯕꯨ ꯐꯣꯔꯁ ꯇꯧꯖꯒꯅꯨ . ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯟꯅꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯧꯒꯅꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯐꯝ ꯇꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯗꯣꯃꯒꯤ ꯋꯥꯈꯜꯂꯣꯅꯁꯤꯡ ꯑꯁꯤ ꯑꯁꯤꯒꯨꯝꯅꯥ ꯏꯗꯨꯅꯥ ꯑꯗꯣꯝꯅꯥ ꯀꯔꯤ ꯃꯈꯂꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯄꯥꯝꯂꯤꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯑꯗꯣꯃꯒꯤꯗꯃꯛꯇꯥ ꯀꯔꯤ ꯆꯨꯝꯃꯤ ꯍꯥꯌꯕꯗꯨ ꯈꯉꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯄꯥꯝꯃꯤ꯫ ꯑꯇꯣꯞꯄꯁꯤꯡꯅꯥ ꯑꯅꯧꯕꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯊꯝꯕꯥ ꯄꯥꯝꯃꯤ꯫ ꯑꯗꯨꯅꯥ, ꯃꯁꯤꯒꯤ "ꯔꯤꯐ꯭ꯂꯦꯛꯁꯟ" ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯁꯟꯗꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯂꯥꯟ ꯁꯦꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

ꯈꯅꯕꯤꯌꯨ, ꯅꯍꯥꯛꯅꯥ ꯈꯉꯂꯦ ꯃꯗꯨꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯗꯥ ꯑꯁꯨꯛ ꯌꯥꯝꯅꯥ ꯄꯥꯃꯗꯦ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯅꯥꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯃꯤ꯫ ꯑꯗꯨꯅꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯥꯠꯀꯤ ꯀ꯭ꯂꯥꯁ ꯑꯃꯥ ꯂꯧꯕꯥ ꯌꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯌꯨꯃꯗꯥ ꯅꯥꯠꯀꯤ ꯑꯣꯏꯕꯥ ꯊꯧꯔꯝ ꯑꯃꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫

ꯑꯗꯨꯅꯥ, ꯃꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯄꯨꯟꯅꯥ: ꯑꯗꯣꯃꯒꯤꯗꯃꯛ ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯑꯃꯥ!

ꯑꯣꯀꯦ, ꯍꯧꯖꯤꯛꯇꯤ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ ꯑꯃꯥ ꯊꯝꯕꯥ ꯑꯁꯤ ꯀꯌꯥꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯉꯂꯦ, ꯅꯠꯔꯒꯥ ``ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ''꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ:

• ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯑꯣꯍꯜꯂꯤ .
• ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ, ꯅꯍꯥꯛꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯌꯥꯏ .
• ꯑꯗꯣꯝꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯑꯗꯨ ꯃꯁꯥꯅꯥ ꯎꯕꯥ ꯐꯪꯖꯩ , ꯃꯗꯨꯅꯥ ꯑꯆꯧꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯇꯥꯅꯥ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯄꯥ ꯄꯨꯔꯀꯏ꯫
• ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯃꯈꯜ ꯑꯍꯨꯝ ꯇꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯄꯥ ꯌꯥꯏ: ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ , ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯃꯥꯌꯣꯛꯅꯔꯕꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯗꯨ ꯈꯉꯗꯣꯛꯀꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯀꯄꯨ ꯂꯃꯖꯤꯡꯒꯅꯤ .
• ꯑꯗꯣꯝꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯗꯨ ꯈꯪꯖꯤꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯌꯥꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯂꯥꯟ ꯑꯃꯥ ꯁꯦꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

ꯑꯗꯨꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯍꯥꯟꯅꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯉꯁꯤꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ``ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ'' ꯏꯕꯥ ꯍꯧꯔꯀꯎ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯁꯤ ꯍꯧꯗꯣꯛꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯐꯝ ꯑꯃꯅꯤ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯑꯄꯤꯀꯄꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡꯅꯥ ꯑꯆꯧꯕꯥ ꯐꯂꯁꯤꯡ ꯄꯨꯔꯀꯄꯥ ꯉꯃꯒꯅꯤ꯫ ꯀꯥꯏꯕꯛ ꯐꯕ ꯑꯣꯏꯌꯨ! ꯃꯁꯤꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯅꯣꯠ ꯑꯁꯤꯅꯥ ꯑꯗꯣꯃꯕꯨ ꯍꯀꯆꯥꯡ ꯐꯕꯥ, ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯨꯟꯁꯤ ꯑꯃꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯍꯥꯌꯅꯥ ꯑꯩꯅꯥ ꯊꯥꯖꯩ꯫

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ꯑꯦꯛꯁꯔꯁꯥꯏꯖ, ꯍꯀꯁꯦꯜ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯂꯣꯒ, ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ, ꯑꯦꯔꯣꯕꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ, ꯁ꯭ꯠꯔꯦꯆꯤꯡ, ꯍꯀꯁꯦꯜ, ꯐꯤꯖꯤꯀꯦꯜ ꯐꯤꯠꯅꯦꯁ꯫