ꯐꯦꯛꯇꯔꯤ ꯗꯥꯏꯔꯦꯛꯇ ꯁꯞꯂꯥꯏ – ꯍꯦꯚꯤ-ꯗ꯭ꯌꯨꯇꯤ, ꯅꯟ-ꯁ꯭ꯂꯤꯞ & ꯖꯤꯝ-ꯔꯦꯗꯤ ꯗ꯭ꯌꯨꯔꯦꯕꯤꯂꯤꯇꯤ꯫
ꯑꯩꯈꯣꯌꯒꯤ...ꯏꯟꯗꯣꯔ ꯖꯤꯝ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯇꯔꯐ꯫-ꯏꯟꯗꯣꯔ ꯐꯤꯠꯅꯦꯁ ꯁ꯭ꯄꯦꯁꯀꯤ ꯔꯤꯒꯨꯂꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯈꯟꯅꯅꯥ ꯏꯟꯖꯤꯅꯤꯌꯔ ꯇꯧꯔꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ-ꯒ꯭ꯔꯦꯗ ꯐ꯭ꯂꯣꯔꯤꯡ ꯁꯣꯂꯨꯁꯟ ꯑꯃꯅꯤ꯫ ꯄꯔꯐꯣꯃꯦꯟꯁ, ꯁꯦꯐꯇꯤ, ꯑꯃꯁꯨꯡ ꯗ꯭ꯌꯨꯔꯦꯕꯤꯂꯤꯇꯤ ꯕ꯭ꯂꯦꯟꯗ ꯇꯧꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯔꯕꯥ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯇꯔꯐ ꯑꯁꯤꯅꯥ ꯖꯤꯝ ꯐ꯭ꯂꯣꯔꯁꯤꯡꯕꯨ ꯑꯋꯥꯡꯕꯥ-ꯐꯪꯐꯝ ꯊꯣꯀꯄꯥ, ꯂꯣ-ꯃꯦꯟꯇꯦꯅꯦꯟꯁ ꯖꯣꯅꯁꯤꯡꯗꯥ ꯑꯣꯟꯊꯣꯀꯏ, ꯃꯗꯨꯗꯤ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ, HIIT, ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ, ꯑꯃꯁꯨꯡ ꯔꯤꯛꯔꯤꯌꯦꯁꯅꯦꯜ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯀꯅꯕꯥ ꯐꯦꯛꯇꯔꯤꯒꯤ ꯀ꯭ꯕꯥꯂꯤꯇꯤ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯀꯁ꯭ꯇꯃꯔꯁꯤꯡꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯣꯄꯁꯅꯁꯤꯡꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯗꯨꯅꯥ, ꯃꯁꯤ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯃꯁꯤꯡ, ꯍꯣꯝ ꯖꯤꯃꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ, ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯕꯥ ꯐ꯭ꯂꯣꯔꯤꯡ ꯑꯄꯒ꯭ꯔꯦꯗ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯐꯦꯁꯤꯂꯤꯇꯤꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯈꯅꯕꯅꯤ꯫
ꯀꯣꯔ ꯐꯤꯆꯔꯁꯤꯡ & ꯖꯤꯝ-ꯁꯦꯟꯠꯔꯤꯛ ꯑꯦꯗꯚꯥꯟꯇꯦꯖꯁꯤꯡ꯫
ꯍꯦꯚꯤ-ꯗ꯭ꯌꯨꯇꯤ ꯖꯤꯝ-ꯒ꯭ꯔꯦꯗ ꯀꯟꯁꯠꯔꯛꯁꯟ꯫
ꯔꯤꯏꯅꯐꯣꯔꯁ ꯇꯧꯔꯕꯥ ꯂꯦꯇꯦꯛꯁ ꯕꯦꯀꯤꯡ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄ꯭ꯔꯤꯃꯤꯌꯥꯝ ꯄꯣꯂꯤꯏꯊꯥꯏꯂꯤꯟ (ꯄꯤ.ꯏ.) ꯑꯃꯁꯨꯡ ꯄꯣꯂꯤꯞꯔꯣꯄꯤꯂꯤꯟ (ꯄꯤ.ꯄꯤ.) ꯕ꯭ꯂꯦꯟꯗ ꯐꯥꯏꯕꯔꯁꯤꯡꯗꯒꯤ ꯁꯦꯃꯈꯤꯕꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯏꯟꯗꯣꯔ ꯖꯤꯝ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯇꯔꯐ ꯑꯁꯤ ꯑꯀꯅꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯊꯝꯕꯥ, ꯑꯋꯥꯡꯕꯥ-ꯏꯝꯄꯦꯛꯇ ꯋꯥꯔꯀꯑꯥꯎꯠꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯑꯣꯅꯥ ꯑꯀꯅꯕꯥ ꯖꯤꯝ ꯁꯤꯖꯤꯟꯅꯕꯥ-ꯑꯆꯧꯕꯥ ꯖꯤꯝ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯥꯕꯅꯤ꯫ 15–25mmꯒꯤ ꯄꯥꯏꯜ ꯍꯥꯏꯠ (ꯀꯁ꯭ꯇꯝ ꯇꯧꯕꯥ ꯌꯥꯕꯥ) ꯑꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯗꯅꯥ, ꯁ꯭ꯛꯕꯥꯠ, ꯂꯪꯁ, ꯅꯠꯠꯔꯒꯥ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯗ꯭ꯔꯥꯏꯂꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯖꯣꯏꯟꯇ ꯏꯝꯄꯦꯛꯇ ꯍꯟꯊꯍꯟꯗꯨꯅꯥ ꯑꯣꯞꯇꯤꯃꯦꯜ ꯀꯨꯁꯟ ꯄꯤ꯫ ꯑꯆꯝꯕꯥ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯇꯔꯐꯀꯥ ꯃꯥꯟꯅꯗꯅꯥ, ꯃꯁꯤꯅꯥ ꯃꯦꯇꯤꯡ, ꯐ꯭ꯔꯦꯌꯤꯡ, ꯑꯃꯁꯨꯡ ꯐꯥꯏꯕꯔ ꯂꯣꯁ ꯇꯧꯕꯥ ꯉꯃꯍꯟꯗꯦ, ꯃꯁꯤꯅꯥ ꯆꯍꯤ 8–10 ꯐꯥꯎꯕꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯇꯦꯛꯁꯆꯔ ꯑꯃꯁꯨꯡ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯃꯥ ꯊꯝꯃꯤ꯫
ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯁꯦꯐꯇꯤ & ꯁꯣꯛ ꯑꯦꯕꯁꯣꯔꯄꯁꯟ꯫
ꯇꯔꯐꯀꯤ ꯇꯦꯛꯁꯆꯔ ꯐꯥꯏꯕꯔ ꯁꯔꯐꯦꯁ ꯑꯁꯤꯅꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁ꯭ꯂꯤꯞ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯥ ꯊꯤꯡꯗꯨꯅꯥ ꯏꯁꯤꯡꯅꯥ ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ ꯃꯇꯃꯗꯁꯨ ꯑꯦꯛꯁꯦꯞꯇꯦꯟꯁ ꯒ꯭ꯔꯤꯞ-ꯄꯤ꯫ ꯑꯀꯅꯕꯥ, ꯁꯣꯀꯄꯥ-ꯑꯦꯕꯁꯣꯔꯕꯦꯟꯇ ꯕꯦꯀꯤꯡ ꯑꯁꯤꯅꯥ ꯏꯝꯄꯦꯛꯇ ꯐꯣꯔꯁꯁꯤꯡ 30% ꯐꯥꯎꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯋꯦꯠꯂꯤꯐꯇꯤꯡꯒꯤ ꯃꯇꯃꯗꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ, ꯈꯨꯎꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯁꯤꯡ ꯁ꯭ꯠꯔꯦꯅꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯏꯛꯕꯤꯄꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯗꯒꯤ ꯊꯣꯀꯄꯥ ꯈꯣꯟꯖꯦꯂꯁꯨ ꯍꯟꯊꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯦꯅꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀ꯭ꯂꯥꯏꯟꯇ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯍꯦꯟꯅꯥ ꯅꯤꯡꯊꯤꯖꯅꯥ ꯖꯤꯃꯒꯤ ꯑꯀꯣꯌꯕꯥ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯂꯤ꯫
ꯂꯣ-ꯃꯦꯟꯇꯦꯅꯦꯟꯁ & ꯁꯦꯡꯗꯣꯀꯄꯗꯥ ꯂꯥꯌꯕꯥ꯫
ꯖꯤꯝ ꯍꯥꯏꯖꯤꯅꯒꯤꯗꯃꯛꯇꯥ ꯑꯣꯞꯇꯤꯃꯥꯏꯖ ꯇꯧꯔꯕꯥ: ꯇꯔꯐꯀꯤ ꯁ꯭ꯇꯦꯟ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯐꯤꯕꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯄꯔꯃꯤꯑꯦꯕꯜ ꯕꯦꯀꯤꯡꯅꯥ ꯏꯁꯤꯡ, ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯐꯤ ꯑꯃꯅꯥ, ꯚꯦꯛꯌꯨꯝ ꯅꯠꯠꯔꯒꯥ ꯍꯣꯁ ꯗꯥꯎꯟ (ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯁꯦꯡꯗꯣꯛꯅꯕꯒꯤꯗꯃꯛ)-ꯑꯈꯟꯅꯕꯥ ꯀꯦꯃꯤꯀꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯃꯦꯟꯇꯤꯅꯦꯟꯁ ꯇꯨꯂꯁꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯃꯁꯤ ꯃꯜꯗ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯑꯣꯗꯔ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ-ꯃꯣꯏꯁꯆꯔ ꯖꯤꯃꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯕꯦꯛꯇꯦꯔꯤꯌꯥ ꯁꯦꯃꯒꯠꯂꯀꯄꯥ ꯊꯤꯡꯏ, ꯃꯁꯤꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯁꯤꯖꯤꯟꯅꯅꯕꯒꯤꯗꯃꯛ ꯁꯦꯡꯅꯥ, ꯍꯥꯏꯖꯤꯅꯤꯛ ꯑꯣꯏꯕꯥ ꯃꯐꯝ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫
ꯋꯥꯔꯁꯥꯏꯇꯦꯜ ꯖꯤꯝ ꯑꯦꯞꯂꯤꯀꯦꯁꯅꯁꯤꯡ꯫
ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯖꯣꯅꯁꯤꯡ꯫:
HIIT, ꯀ꯭ꯔꯣꯁ-ꯇ꯭ꯔꯦꯅꯤꯡ, ꯑꯦꯖꯤꯂꯤꯇꯤ ꯗ꯭ꯔꯥꯏꯂꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ; ꯂꯦꯇꯔꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯊꯨꯅꯥ ꯗꯤꯔꯦꯛꯁꯟ ꯍꯣꯡꯗꯣꯛꯅꯕꯒꯤꯗꯃꯛ ꯁ꯭ꯇꯦꯕꯜ ꯇ꯭ꯔꯦꯛꯁꯟ ꯄꯤ꯫
01
ꯄꯥꯉ꯭ꯒꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯐꯃꯁꯤꯡ꯫:
ꯑꯔꯨꯝꯕꯥ, ꯕꯦꯟꯆ, ꯔꯦꯛ, ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯒꯥ ꯆꯨꯅꯕꯥ; ꯀꯨꯁꯟ ꯄꯤꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯖꯤꯝ ꯐ꯭ꯂꯣꯔꯁꯤꯡꯕꯨ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯃꯥꯡ-ꯑꯇꯥꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯏ꯫
02
ꯍꯣꯝ ꯖꯤꯃꯁꯤꯡ꯫:
ꯌꯨꯃꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯄꯦꯁ-ꯁꯦꯚꯤꯡ ꯇꯧꯕꯥ, ꯐꯖꯅꯥ-ꯏꯅꯁ꯭ꯇꯣꯜ ꯇꯧꯕꯥ ꯌꯥꯕꯥ-ꯏꯅꯁ꯭ꯇꯣꯜ ꯇꯧꯕꯥ ꯑꯣꯄꯁꯟ; ꯍꯣꯝ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯁ꯭ꯄꯦꯁꯁꯤꯡꯗꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯇꯆ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
03
ꯐꯤꯠꯅꯦꯁ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ꯫:
ꯒ꯭ꯔꯨꯞ ꯀ꯭ꯂꯥꯁꯁꯤꯡ, ꯌꯣꯒ, ꯄꯥꯏꯂꯦꯠꯁ, ꯅꯠꯠꯔꯒꯥ ꯃꯥꯔꯁꯜ ꯑꯥꯔꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ; ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯁꯔꯐꯦꯁꯅꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯄꯦꯇꯔꯅꯁꯤꯡ ꯁꯄꯣꯔꯠ ꯇꯧꯏ꯫
04
ꯔꯤꯛꯔꯤꯌꯦꯁꯅꯦꯜ ꯖꯤꯝ ꯁ꯭ꯄꯦꯁꯁꯤꯡ꯫:
ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ, ꯋꯥꯔꯝ-ꯑꯞ, ꯅꯠꯠꯔꯒꯥ ꯄꯣꯁ꯭ꯠ-ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯤꯀꯣꯚꯔꯤꯒꯤꯗꯃꯛ ꯀꯦꯖꯨꯑꯦꯜ, ꯀꯧꯕꯥ ꯃꯐꯝ ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫
05
ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔꯒꯤ ꯕꯜꯀ ꯑꯣꯔꯗꯔꯒꯤ ꯀꯥꯟꯅꯕꯥ꯫
ꯗꯥꯏꯔꯦꯛꯇ ꯐꯦꯛꯇꯔꯤ ꯁꯞꯂꯥꯏꯌꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯄꯤꯔꯤ꯫ꯑꯆꯧꯕꯥ-ꯀ꯭ꯕꯥꯟꯇꯤꯇꯤ ꯑꯣꯔꯗꯔꯁꯤꯡꯒꯤꯗꯃꯛ ꯃꯥꯏꯄꯥꯀꯄꯥ ꯉꯃꯗꯕꯥ ꯃꯃꯜ ꯂꯦꯞꯄꯥ꯫-ꯗꯤꯁꯀꯥꯎꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯚꯣꯜꯌꯨꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ, ꯃꯁꯤꯅꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯇꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯔꯣꯐꯤꯠ ꯃꯥꯔꯖꯤꯟ ꯑꯗꯨ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯖꯤꯝ-ꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯀꯁ꯭ꯇꯃꯔꯥꯏꯖꯦꯁꯟ ꯄꯤꯔꯤ:
ꯑꯀꯛꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡꯒꯤꯗꯃꯛ ꯄꯥꯏꯂꯒꯤ ꯑꯋꯥꯡꯕꯥ (10mm–30mm) ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯑꯀꯅꯕꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯂꯣꯌꯔꯕꯥ ꯄꯥꯏꯜ, ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯄꯥꯏꯜ)
ꯖꯤꯝ ꯂꯦꯑꯥꯎꯇꯁꯤꯡꯒꯥ ꯆꯨꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯗꯥꯏꯃꯦꯟꯁꯅꯁꯤꯡ (ꯄꯥꯀꯄꯥ 2m–15m, ꯂꯝꯕꯤ 5m–50m) ꯀꯁ꯭ꯇꯃꯁ ꯑꯣꯏꯅꯥ ꯁꯦꯃꯖꯤꯜꯂꯨ꯫
ꯕ꯭ꯔꯥꯟꯗ ꯑꯦꯁ꯭ꯇꯦꯇꯤꯛꯁꯀꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯥꯏꯕꯔ ꯃꯆꯨ (ꯀ꯭ꯂꯥꯁꯤꯛ ꯒ꯭ꯔꯤꯟ, ꯆꯥꯔꯀꯣꯜ, ꯒ꯭ꯔꯦ, ꯅꯠꯠꯔꯒꯥ ꯀꯁ꯭ꯇꯝ ꯁꯦꯠꯁꯤꯡ) ꯈꯜꯂꯨ꯫
ꯁꯣꯛ ꯑꯦꯕꯁꯣꯔꯁꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯑꯦꯟꯇꯤ-ꯐꯦꯇꯤꯒꯦꯁꯟ ꯑꯟꯗꯔꯂꯦ (ꯑꯣꯄꯁꯅꯦꯜ) ꯍꯥꯄꯆꯤꯜꯂꯨ꯫
ꯀꯁ꯭ꯇꯝ ꯂꯣꯒꯣ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯖꯣꯟ ꯃꯥꯔꯀꯔꯁꯤꯡ (ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ) ꯑꯦꯝꯕꯦꯗ ꯇꯧꯕꯥ
ꯄꯣꯠꯊꯣꯛ ꯄꯨꯝꯅꯃꯛ ꯑꯀꯅꯕꯥ ꯄ꯭ꯔꯤ-ꯁꯤꯄꯃꯦꯟꯇ ꯏꯟꯁꯄꯦꯛꯁꯟ ꯇꯧꯏ, ꯃꯁꯤꯗꯥ ꯁ꯭ꯂꯤꯞ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯇꯦꯁ꯭ꯇꯁꯤꯡ, ꯇꯨꯡ ꯀꯣꯏꯅꯥ ꯆꯠꯄꯥ ꯑꯦꯁꯦꯁꯃꯦꯟꯇꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤ ꯁꯔꯇꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ (ASTM F1677 ꯑꯃꯁꯨꯡ EN 14877 ꯁ꯭ꯇꯦꯟꯗꯔꯗꯁꯤꯡ ꯉꯥꯛꯅꯥ ꯆꯠꯄꯥ) ꯌꯥꯑꯣꯔꯤ, ꯃꯁꯤꯅꯥ ꯖꯤꯝ ꯐ꯭ꯂꯣꯔꯤꯡ ꯁꯦꯐꯇꯤꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯉꯥꯛꯅꯥ ꯆꯠꯂꯤ꯫
ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ꯫
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ꯄꯦꯔꯥꯃꯤꯇꯔ ꯑꯃꯥ꯫ |
ꯑꯀꯨꯞꯄ ꯃꯔꯣꯜ |
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ꯃꯆꯥꯛ |
ꯄꯤ.ꯏ./ꯄꯤ.ꯄꯤ.ꯕ꯭ꯂꯦꯟꯗ ꯐꯥꯏꯕꯔꯁꯤꯡ + ꯔꯤꯏꯅꯐꯣꯔꯁ ꯇꯧꯔꯕꯥ ꯂꯦꯇꯦꯛꯁ ꯕꯦꯀꯤꯡ꯫ |
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ꯄꯥꯏꯜ ꯍꯥꯏꯠ ꯇꯧꯕꯥ꯫ |
꯱꯵ꯃꯤꯃꯤ–꯲꯵ꯃꯤꯃꯤ (ꯀꯁ꯭ꯇꯝ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯱꯰ꯃꯤꯃꯤ–꯳꯰ꯃꯤꯃꯤ) |
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ꯄꯥꯏꯜ ꯗꯦꯟꯁꯤꯇꯤ ꯂꯩꯕꯥ꯫ |
10,000–13,000 ꯁ꯭ꯇꯤꯆ/m2 (ꯄꯥꯏꯂꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯦꯠꯅꯩ) |
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ꯑꯔꯨꯝꯕ |
2.5–3.5 kg/m2 (ꯑꯀꯪꯕꯥ ꯃꯑꯣꯡꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯦꯠꯅꯩ) |
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ꯄꯥꯛ ꯆꯥꯎꯕꯥ ꯔꯦꯟꯖ꯫ |
꯲ꯃꯤ–꯱꯵ꯃꯤ (ꯀꯁ꯭ꯇꯝ ꯇꯧꯕꯥ ꯌꯥꯕꯥ) |
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ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯔꯦꯟꯖ꯫ |
꯵ꯃꯤ–꯵꯰ꯃꯤꯇꯔ (ꯀꯁ꯭ꯇꯝ ꯇꯧꯕꯥ ꯌꯥꯕꯥ) |
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ꯁ꯭ꯂꯤꯞ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯂꯩ꯫ |
R10-R11 ꯔꯦꯇꯤꯡ (ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ/ ꯁꯨꯡꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ) |
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ꯁꯣꯛ ꯑꯦꯕꯁꯣꯔꯄꯁꯟ ꯇꯧꯕꯥ꯫ |
30%ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯏꯝꯄꯦꯛꯇ ꯍꯟꯊꯍꯅꯕꯥ꯫ |
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ꯁꯔꯚꯤꯁ ꯂꯥꯏꯐ꯫ |
ꯆꯍꯤ ꯸–꯱꯰ (ꯍꯦꯚꯤ ꯖꯤꯝ ꯁꯤꯖꯤꯟꯅꯕꯥ) |
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ꯁꯔꯇꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ ꯄꯤꯕꯥ꯫ |
ꯑꯦ.ꯑꯦꯁ.ꯇꯤ.ꯑꯦꯝ.ꯑꯦꯐ.꯱꯶꯷꯷, ꯑꯦꯟ.꯱꯴꯸꯷꯷, ꯔꯤꯆ ꯀꯝꯞꯂꯥꯏꯑꯦꯟꯁ꯫ |
ꯑꯩꯈꯣꯌꯒꯤ ꯏꯟꯗꯣꯔ ꯖꯤꯝ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯇꯔꯐ ꯑꯁꯤ ꯀꯔꯤꯒꯤ ꯈꯅꯒꯗꯒꯦ?
✅ ꯖꯤꯝ-ꯑꯀꯛꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ꯫: ꯑꯀꯅꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ, ꯍꯥꯏ-ꯏꯝꯄꯦꯛꯇ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯒꯤꯗꯃꯛ ꯏꯟꯖꯤꯅꯤꯌꯔ ꯇꯧꯕꯥ꯫
✅ ꯁꯦꯐꯇꯤ ꯐꯥꯔꯁ꯭ꯠ꯫: ꯅꯟ-ꯁ꯭ꯂꯤꯞ ꯁꯔꯐꯦꯁ ꯑꯃꯁꯨꯡ ꯁꯣꯛ ꯑꯦꯕꯁꯣꯔꯄꯁꯟꯅꯥ ꯇ꯭ꯔꯦꯅꯔꯁꯤꯡꯕꯨ ꯑꯁꯣꯛ-ꯑꯄꯅꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯏ꯫
✅ ꯂꯣ ꯃꯦꯟꯇꯦꯅꯦꯟꯁ ꯇꯧꯕꯥ꯫: ꯁꯦꯡꯗꯣꯀꯄꯗꯥ ꯂꯥꯌꯕꯥ, ꯁ꯭ꯇꯦꯟ-ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ, ꯑꯃꯁꯨꯡ ꯍꯦꯁꯜ-ꯐ꯭ꯔꯤ ꯑꯄꯀꯤꯄꯀꯤꯗꯃꯛ ꯑꯣꯗꯔ-ꯄ꯭ꯔꯨꯐ꯫
✅ ꯐꯦꯛꯇꯔꯤ-ꯗꯥꯏꯔꯦꯛꯇ ꯚꯦꯜꯌꯨ꯫: ꯃꯤꯗꯂꯃꯦꯟ ꯂꯩꯇꯕꯥ, ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯑꯃꯁꯨꯡ ꯔꯤꯇꯦꯂꯔꯁꯤꯡꯒꯤ ꯃꯃꯜ ꯍꯟꯊꯕꯥ꯫
✅ ꯀꯁ꯭ꯇꯃꯁ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫: ꯅꯍꯥꯛꯀꯤ ꯖꯤꯃꯒꯤ ꯑꯈꯟꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡꯒꯥ ꯆꯨꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯦꯜꯂꯔ ꯁꯥꯏꯖ, ꯄꯥꯏꯂꯒꯤ ꯑꯋꯥꯡꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯆꯨ꯫
ꯅꯍꯥꯛꯅꯥ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯖꯤꯝ ꯑꯃꯥ ꯑꯥꯎꯠꯐꯤꯠ ꯇꯧꯔꯕꯁꯨ, ꯌꯨꯃꯗꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯁ꯭ꯄꯦꯁ ꯑꯃꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯔꯕꯁꯨ, ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯁ꯭ꯇꯨꯗꯤꯑꯣ ꯑꯃꯥ ꯑꯄꯒ꯭ꯔꯦꯗ ꯇꯧꯔꯕꯁꯨ, ꯑꯩꯈꯣꯌꯒꯤ ꯏꯟꯗꯣꯔ ꯖꯤꯝ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯇꯔꯐ ꯑꯁꯤꯅꯥ ꯗꯤꯃꯥꯟꯗ ꯇꯧꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯑꯀꯣꯌꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ, ꯇꯨꯡ ꯀꯣꯏꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤ ꯄꯤꯔꯤ꯫ ꯐ꯭ꯔꯤ ꯕꯜꯀ ꯀꯣꯠꯀꯤꯗꯃꯛ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯒꯥ ꯄꯥꯎ ꯐꯥꯑꯣꯅꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯖꯤꯃꯒꯤ ꯐ꯭ꯂꯣꯔꯤꯡ ꯁꯣꯂꯨꯁꯟ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯤꯌꯨ!
ꯍꯠ ꯇꯦꯒꯁ: ꯏꯟꯗꯣꯔꯖꯤꯝ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯇꯔꯐ, ꯆꯥꯏꯅꯥ ꯏꯟꯗꯣꯔꯖꯤꯝ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯇꯔꯐ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔꯁꯤꯡ, ꯐꯦꯛꯇꯔꯤ꯫
