ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ꯫

• Body Part: Thaangsu masaingga~
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ꯫

ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯝꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯁꯦꯁ ꯇꯧꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯃꯥꯄꯂꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯃꯥ ꯊꯝꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ꯫ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯆꯥꯗꯥ ꯈꯪꯗꯣꯛꯇꯨꯅꯥ, ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯗꯥꯏꯠ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯇꯦꯜꯂꯔ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯄꯥꯟꯗꯃꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯅꯥ ꯐꯪꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ꯫

• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯀꯦꯂꯤꯄꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ, ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯐꯦꯠ (ꯃꯁꯜ ꯅꯠꯇꯕꯥ)ꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀꯦꯂꯤꯄꯥꯔ ꯑꯗꯨꯅꯥ ꯑꯀꯪꯕꯥ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯇꯀꯤ ꯆꯥꯡ ꯑꯗꯨ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯀꯦꯂꯤꯄꯥꯔ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯤꯔꯤꯕꯥ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯁꯤꯡ ꯑꯗꯨ ꯏꯅꯒꯗꯕꯅꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯁ꯭ꯀꯦꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ, ꯁ꯭ꯀꯦꯜ ꯑꯗꯨꯗꯥ ꯈꯣꯡ ꯍꯥꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯡꯈꯠꯄꯥ, ꯆꯍꯤ ꯑꯃꯁꯨꯡ ꯖꯦꯟꯗꯔ ꯑꯗꯨ ꯏꯅꯄꯨꯠ ꯇꯧ꯫ ꯁ꯭ꯀꯦꯜ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯁ꯭ꯇꯤꯃꯦꯠ ꯇꯧꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯇꯀꯤ ꯆꯥꯡ ꯑꯗꯨ ꯎꯠꯀꯅꯤ꯫
• ꯀꯟꯁꯤꯁ꯭ꯇꯦꯟꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯃꯥꯄꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ, ꯃꯔꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯇꯀꯤ ꯆꯥꯡ ꯑꯗꯨ ꯍꯥꯏꯗ꯭ꯔꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯐꯨꯗ ꯏꯅꯇꯦꯀꯒꯨꯝꯕꯥ ꯐꯦꯛꯇꯔꯁꯤꯡꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯣꯡꯂꯀꯄꯥ ꯌꯥꯏ꯫
• ꯑꯍꯣꯡꯕꯁꯤꯡ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌꯄꯥꯀꯄꯁꯤꯡ ꯑꯗꯨ ꯇ꯭ꯔꯦꯛ ꯇꯧ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠꯀꯤ ꯆꯥꯡ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯈꯔꯥ ꯈꯦꯠꯅꯕꯥ ꯑꯁꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏ꯫

Tips for Performing ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ꯫

• **ꯃꯥꯏꯖꯔꯤꯡꯗꯥ ꯀꯟꯁꯤꯁ꯭ꯇꯦꯟꯁꯤ**: ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯃꯥꯄꯜ, ꯌꯥꯝꯅꯥ ꯐꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯌꯨꯛꯇꯥ ꯃꯥꯄꯂꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯇꯀꯤ ꯆꯥꯡ ꯑꯁꯤ ꯍꯥꯏꯗ꯭ꯔꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯒꯨꯝꯕꯥ ꯐꯦꯛꯇꯔꯁꯤꯡꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯍꯣꯡꯂꯀꯄꯥ ꯌꯥꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯂꯦꯞꯄꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯦꯡꯗꯕꯥ ꯐꯂꯁꯤꯡ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• **ꯀꯦꯂꯤꯄꯥꯔꯁꯤꯡ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯝꯕꯥ**: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯂꯤꯄꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯃꯥꯄꯂꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯁ꯭ꯀꯤꯅꯐꯣꯜꯗ ꯃꯥꯄꯂꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ, ꯃꯤꯗꯥꯛꯁꯤꯂꯦꯔꯤ ꯑꯦꯔꯤꯌꯥ, ꯆꯦꯁ꯭ꯠ (ꯅꯨꯄꯥꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ), ꯁꯕꯁ꯭ꯀꯦꯞꯌꯨꯂꯥꯔ ꯔꯤꯖꯟ, ꯑꯦꯕꯗꯣꯃꯦꯟ, ꯁꯨꯞꯔꯥꯏꯂꯤꯌꯥꯛ, ꯑꯃꯁꯨꯡ...

ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ꯫ FAQs

Can beginners do the ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ꯫?

ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ ꯑꯁꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯝꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯃꯦꯊꯗ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯐꯦꯠ ꯑꯣꯏꯕꯥ ꯂꯦꯄꯊꯣꯀꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯕꯤꯒꯤꯅꯔ ꯅꯠꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯑꯣꯏꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯠꯇꯦ, ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯠꯇꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯂꯦꯄꯊꯣꯛꯅꯕꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡ ꯂꯩ, ꯃꯈꯣꯌꯁꯤꯡ ꯑꯗꯨꯗꯤ ꯁ꯭ꯀꯤꯅꯐꯣꯜꯗ ꯀꯦꯂꯤꯄꯥꯔ, ꯕꯥꯏꯑꯣꯏꯂꯦꯛꯠꯔꯤꯀꯦꯜ ꯏꯝꯄꯤꯗꯦꯟꯁ, ꯑꯃꯁꯨꯡ ꯗꯦꯛꯁꯥ ꯁ꯭ꯀꯦꯅꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯦꯊꯗ ꯈꯔꯗꯤ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯂꯒꯤ ꯃꯇꯦꯡ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯆꯨꯝꯕꯥ ꯃꯥꯏꯄꯥꯀꯄꯁꯤꯡ ꯂꯧꯅꯕꯒꯤꯗꯃꯛ ꯍꯦꯜꯊ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯇꯤꯐꯥꯏꯗ ꯇꯧꯔꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ꯫?

• ꯁ꯭ꯀꯤꯟ-ꯐꯣꯜꯗ ꯀꯦꯂꯤꯄꯥꯔ ꯇꯦꯁ꯭ꯠ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯄꯥꯝꯕꯩ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯀꯦꯂꯤꯄꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯂꯩꯕꯥ ꯁ꯭ꯀꯤꯟ ꯐꯣꯜꯗꯁꯤꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯛꯇꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯀꯏ꯫
• ꯗ꯭ꯌꯨꯑꯦꯜ ꯏꯅꯔꯖꯤ ꯑꯦꯛꯁ-ꯔꯦ ꯑꯦꯕꯁꯣꯔꯄꯇꯤꯑꯣꯃꯦꯠꯔꯤ (DEXA) ꯁ꯭ꯀꯦꯟ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯦꯊꯗ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯕꯣꯟ, ꯐꯦꯠ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯃꯥꯁꯀꯤ ꯃꯔꯛꯇꯥ ꯈꯦꯠꯅꯕꯥ ꯊꯝꯅꯕꯥ ꯂꯣ-ꯂꯦꯚꯦꯜ ꯑꯦꯛꯁ-ꯔꯦ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯏꯁꯤꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯋꯥꯏꯖꯤꯡ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯍꯥꯏꯗ꯭ꯔꯣꯁ꯭ꯇꯦꯇꯤꯛ ꯋꯦꯏꯖꯤꯡ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯕꯨ ꯏꯁꯤꯡꯗꯥ ꯂꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯗꯦꯟꯁꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯪꯁꯤꯠꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯆꯥꯗꯥ ꯂꯦꯄꯊꯣꯛꯅꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯀꯄꯅꯤ꯫
• ꯑꯌꯥꯝꯕꯅꯥ ꯕꯣꯗ ꯄꯣꯗ ꯑꯃꯗꯥ ꯇꯧꯕꯥ ꯑꯦꯌꯔ ꯗꯤꯁꯞꯂꯦꯁꯃꯦꯟꯇ ꯄ꯭ꯂꯦꯊꯤꯁꯃꯣꯒ꯭ꯔꯥꯐꯤ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯗꯦꯟꯁꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡ ꯇꯥꯔꯀꯄꯗꯥ, ꯍꯀꯆꯥꯡ ꯂꯦꯄꯊꯣꯛꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯚꯣꯜꯌꯨꯝ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯂꯦꯄꯊꯣꯛꯇꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯝꯄꯣꯖꯤꯁꯟ ꯂꯦꯄꯊꯣꯀꯏ꯫

What are good complementing exercises for the ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯜ꯫?

• ꯋꯦꯠꯂꯤꯐꯇꯤꯡꯒꯨꯝꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯂꯗꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯃꯁꯜ ꯃꯥꯁ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯐꯦꯠ ꯇꯤꯁ꯭ꯌꯨꯒꯤ ꯃꯍꯨꯠ ꯁꯤꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯂꯦꯄꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯝꯄꯣꯖꯤꯁꯅꯒꯤ ꯍꯦꯟꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯎꯠꯄꯥ ꯉꯝꯃꯤ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯏꯟꯇꯔꯚꯜ ꯇ꯭ꯔꯦꯅꯤꯡ (HIIT) ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯃꯥꯄꯂꯒꯤ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ HIIT ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯅꯥ ꯃꯦꯇꯥꯕꯣꯂꯤꯖꯝ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯅꯥ ꯐꯦꯠ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯆꯥꯗꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫