ᑖᓐᓇ ᐱᒋᐅᕐᓴᐅᑎ, ᑐᑭᓯᓇᕐᑎᓯᒍᑎᐅᕗᖅ ᐃᓅᑉ ᓄᑭᖏᑦ ᖃᓄᐃᓕᖓᒻᒪᖔᑕ ᐊᒻᒪᓗ ᓄᒃᑭᓴᓕᑐᐊᕋᒥ ᓇᓪᓕᐊᓂᒃ ᓄᑭᓪᓚᕆᓐᓂᒃ ᐊᑐᕐᒪᖔᑕ.
ᐃᓕᑦᓯᓂᖅ ᐱᕚᓪᓕᒍᑎᕆᓚᖓᔭᖏᑦ
ᐱᒋᐅᕐᓴᐅᑎᐅᑉ ᓈᓂᖓᓂ, ᐃᓕᓐᓂᐊᑏᑦ ᓈᒻᒪᓈᕐᑐᒥᒃ ᓱᑯᐃᔦᓂᕐᒨᓕᖓᔪᓂᒃ ᐃᓗᓕᑦᑕᖏᓐᓂᒃ ᐊᑐᒍᓐᓇᓯᓚᖓᔪᑦ ᐃᓕᑕᕐᓯᕈᓐᓇᓕᕐᓗᑎᒃ ᓄᑭᓪᓚᕇᑦ ᐋᕐᕿᓯᒪᒍᓯᖏᓐᓂᒃ ᐃᓅᑉ ᑎᒥᖏᓐᓂᒃ ᐊᒻᒪᓗ ᓄᒃᑭᓴᕈᓐᓇᓯᓗᑎᒃ ᓈᒻᒪᓈᕐᑐᒥᒃ.
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_MuscleGroups-3.jpg)
ᓄᒃᑭᓴᓕᑐᐊᕋᒥ ᒪᓕᑦᑕᐅᒋᐊᓖᑦ
ᑐᕌᒐᖓ ᓄᒃᑭᓴᕐᓗᓂ ᓂᒪᑦᑌᓕᕋᓱᐊᕆᐊᓕᒃ ᓱᒃᑫᑐᒥᒃ, ᓈᒻᒪᓈᕐᑐᒥᒃ ᓄᒃᑭᓴᕐᓂᖅ ᑕᓯᑎᕆᓪᓗᓂ ᓲᖑᓯᓕᐅᒥᖁᓪᓗᒋᑦ ᑎᒥᐅᑉ ᓂᒪᓐᓂᕆᓲᖏᑦ, ᑕᓯᒍᓐᓇᓯᐊᖁᓪᓗᒋᑦ. ᒪᑯᐊ ᓂᒪᑦᑌᓕᒐᓱᐊᕐᓗᓂ ᓱᒃᑫᑐᒥᒃ ᓄᒃᑭᓴᕈᑏᑦ ᑎᒥᐅᑉ ᐱᒋᐅᕐᓴᐅᑎᖏᑦ, ᒪᓕᒐᓱᐊᕐᓗᒋᑦ ᐊᑖᓃᑦᑐᑦ ᐃᓘᓐᓈᒍᑦ ᐅᓐᓂᑑᑎᐅᔪᐃᑦ:
- ᑕᓯᑎᕆᓃᑦ ᑎᒥᐅᑉ ᐱᒋᐅᕐᓴᐅᑎᖏᑦ ᒪᓕᑦᑕᐅᒋᐊᓖᑦ ᓱᖃᑦᓯᑐᕕᓂᐅᒌᕐᐸᑦ ᑮᑕᐅᒐᓗᐊᖅ ᐃᓱᒣᓐᓇᓘᓐᓃᑦ ᑎᒥᐅᑉ ᓂᒪᓐᓂᕕᓂᖓ ᓄᓪᓚᐅᒥᖁᓪᓗᒍ ᐅᕝᕙᓘᓐᓃᑦ ᓱᖃᑦᓯᐅᑎᒋᓗᒍ. ᒪᓕᑦᑕᐅᓯᐊᖕᖏᑐᕕᓂᐅᒍᓂ ᓱᖃᑦᓯᑐᕕᓂᐅᒌᕈᓂ ᑮᑖᐱᒃ ᐃᓱᒣᓐᓇᓘᓐᓃᑦ, ᐊᔪᕆᓴᕐᑎᖄᕆᐊᓕᑎᑦ ᐃᓘᓐᓈᒍᑦ ᓄᒃᑭᓴᓚᐅᕐᓇᖅ ᑎᒥ ᐆᓇᕐᓯᖄᓚᐅᑲᖁᓪᓗᒍ ᓄᑮᓪᓗ ᐊᔪᕆᓴᕐᑎᖄᕐᓗᒋᑦ ᓄᒃᑭᓴᕐᓗᒋᑦ.
- ᐱᒻᒪᕆᐅᕗᖅ ᓄᒃᑭᓭᓂᖅ ᓄᑭᓐᓂᒃ ᓱᒃᑫᑐᒥ ᑎᑭᐅᑎᒍᓐᓇᕕᓕᒫᖓᓄᑦ ᓂᒃᑭᓴᕐᓗᒍ ᐃᓱᐃᑦᓴᓕᕋᓛᐱᓐᓂᒧᑦ ᑎᑭᐅᑎᓗᒍ, ᑭᓯᐊᓂ ᐋᓐᓂᐊᓗᑦᓴᕈᓐᓀᓗᒍ.
- ᓱᒃᑫᑐᒥ ᐊᓂᕐᑎᕆᖃᑦᑕᓗᑎᑦ ᐊᒻᒪᓗ ᒪᓕᑦᑕᕇᑦᓯᐊᑎᓪᓗᒋᑦ ᓄᒃᑭᓴᕐᓃᑦ.
- ᓄᒃᑭᓴᕐᑌᑦ ᕿᑲᕐᑎᓗᒍ 15-30-ᓄᑦ ᑎᑦᑖᐱᓐᓄᑦ, 2-4-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ ᓄᑭ ᐱᒋᐅᕐᓴᑎᓪᓗᒍ.
- ᑕᓯᑎᕆᓃᑦ ᐱᒋᐅᕐᓴᐅᑏᑦ ᐊᑑᑎᔭᐅᖃᑦᑕᕆᐊᓖᑦ 2-ᕕᓪᓗᓂ 3-ᓂᓪᓘᓃᑦ ᐅᓪᓗᓂ ᐱᓇᓱᐊᕈᓯᐅᑉ ᐃᓗᐊᓂ, ᐱᐅᓂᕐᓴᐅᒋᕗᖅ ᐅᓪᓗᑕᒫᕐᓗᓂ ᐅᓐᓂᑑᑎᐅᔪᐃᑦ ᒪᓕᖃᑦᑕᓗᒋᑦ ᖁᓛᓂ ᐊᓪᓚᓯᒪᔪᑦ.
- ᑲᑎᓕᒫᕐᓱᒋᑦ, ᓄᒃᑭᓴᕐᓂᑎᑦ ᐊᑑᑎᖃᑦᑕᕋᔭᕐᑐᑦ 15-ᓂᒃ 30-ᒧᑦ ᑎᑭᓪᓗᒍ ᑕᕐᓵᐱᓐᓂᒃ.
Trapezius
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Trapezius-768x1024.jpg)
- ᓂᐊᖁᐃᑦ ᐅᕕᑎᓪᓗᒍ ᑐᐃᑉᐱᑦ ᐁᑉᐸᖓᓄᑦ ᑫᕕᑦᑎᓗᒍᓗ ᓯᕗᐊᒍᑦ ᖁᑉᐹᓄᑦ ᑎᑭᑎᓪᓗᒍ. ᐅᑎᕐᑕᑎᓗᒍ ᓱᒃᑫᑐᒥ.
- ᓂᐊᖁᐃᑦ ᑫᕕᑦᑎᒍᓐᓀᓗᕈ ᑐᓄᒻᒧᑦ.
Deltoids
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Deltoids-768x1024.jpg?_t=1589393624)
- ᐊᒡᒉᑦ ᑕᓕᕐᐲᑦ ᐊᑐᕐᓗᒍ ᑮᑖᐱᒃ ᐊᔭᓪᓗᒍ ᓴᐅᒦᑦ ᑕᓖᑦ ᓯᕗᕋᓐᓄᑦ.
- ᑌᒫᑦᓭᓈᕐᓗᒍ ᑕᓖᑦ ᐁᑉᐸᖓ.
Pectorals
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Pectorals-768x1024.jpg?_t=1589393641)
- ᓂᑯᕐᕋᓗᑎᑦ 30-60 ᓯᐊᓐᑕᒦᑕᓂᒃ ᐊᑭᓐᓇᒧᑦ ᖃᓂᖕᖏᓂᓕᒻᒥᒃ.
- ᑕᓕᕐᐲᑦ ᑕᓖᑦ ᐊᑭᓐᓇᒨᕐᓗᒍ, ᐃᑯᓰᑦ ᑕᓯᑎᓪᓗᒍ, ᐃᑎᒣᓪᓗ ᐊᑭᓐᓇᒧᑦ ᐊᑦᑐᐊᑎᓪᓗᒍ.
- ᑌᒫᑦᓭᓈᕐᓗᒍ ᑕᓖᑦ ᐁᑉᐸᖓ.
Biceps
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Biceps-768x1024.jpg?_t=1589403230)
- ᐊᒡᒑᑭᑦ ᑐᓄᒻᒧᑦ ᑕᓯᕈᑎᒋᓗᒋᑦ, ᐃᑎᒫᒃᑭᒃ ᐊᑦᑐᐊᕈᑎᑎᓪᓗᒋᑦ.
- ᐋᕐᕿᓯᒪᒍᓯᕐᒦᓚᐅᑲᓪᓗᑎᑦ, ᑫᕕᑦᑎᓗᒋᑦ ᐊᒡᒐᐅᑏᒃᑭᒃ ᑐᓄᒻᒧᑦ, ᐊᒡᒑᑭᒃ ᓄᐃᑕᑎᓪᓗᒋᑦ ᐊᒡᒑᑭᑦ ᐃᑎᒪᒋᒃ ᓇᑎᕐᒧᑦ ᑐᕌᕐᑎᓗᒋᑦ.
- ᐃᑯᓰᒃᑭᒃ ᑐᑭᒧᐊᑦᓯᐊᑎᓪᓗᒋᒃ, ᑕᓖᒃᑭᒃ ᖁᒻᒧᐊᑎᓪᓗᒋᑦ ᑐᓄᓐᓂ ᓄᑭᑎᑦ ᐃᑉᐱᓂᐊᓕᕐᑎᓗᒋᑦ ᑕᓕᑉᐱᑦ ᓄᑭᕐᓚᖏᑦ.
Triceps
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Triceps-768x1024.jpg?_t=1589403303)
- ᐊᒡᒐᐱᑦ ᑕᓕᕐᐱᐊᓄᑦ, ᑕᓖᑦ ᑎᒍᓪᓗᒍ ᐃᑯᓯᑉᐱᑦ ᖁᓛᓄᐊᐱᒃ ᑌᒪ ᓄᓱᒐᓛᐱᓪᓗᒍ ᐃᑯᓯᑉᐱᑦ ᓴᐅᒥᐊ ᓂᐊᖁᓐᓄᑦ ᑐᕌᕐᑎᓗᒍ ᐊᒡᒐᐱᑦ ᓴᐅᒥᐊ ᑐᓄᒻᒧᑦ ᑎᑭᐅᑎᒍᓐᓇᕕᓕᒫᖓᒍᑦ ᓄᑦᓱᓗᒍ.
- ᑕᓯᑦᑐᒥᒃ ᐃᑉᐱᒍᓱᕋᔭᕐᖁᑎᑦ ᑕᓕᑉᐱᑦ ᓴᐅᒥᐊᑕ ᓄᑭᕐᓚᖏᓐᓂᒃ.
- ᑌᒫᑦᓭᓈᕐᓗᒍ ᑕᓖᑦ ᐁᑉᐸᖓ.
Forearm Flexors/Extensors
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_ForearmFlexorExtensors-768x1024.jpg?_t=1589403375)
- ᐃᓵᖓᑎᓪᓗᒋᒃ ᑕᓖᒃᑭᒃ ᓯᕗᕋᕐᓄᑦ.
- ᐃᓵᑎᓪᓗᒍ ᐊᒡᒐᐅᑏᑦ ᑕᓕᕐᐱᐊ ᐃᓕᓐᓄᑦ ᑐᕌᕐᓗᒍ, ᐃᓄᒐᑎᑦ ᑕᑉᐸᐅᖓ ᑐᕌᓂᐊᕐᒪᑕ. ᑮᑖᐱᒃ ᓄᑦᓱᓗᒋᑦ ᑕᓕᕐᐱᐱᑦ ᐃᓄᒐᖏᑦ.
- ᑌᒪ ᐃᓄᒐᑎᑦ ᑐᕌᕐᑎᓗᒋᑦ ᑕᐅᓄᖓ ᑮᑖᐱᒃ ᓄᑦᓱᓯᓗᒋᑦ.
- ᑌᒫᑦᓭᓈᕐᓗᒍ ᑕᓖᑦ ᐁᑉᐸᖓ.
Obliques
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Obliques-768x1024.jpg?_t=1589403820)
- ᓂᑯᕐᕋᓯᐊᕐᓗᑎᑦ, ᐊᓪᓛᖓᒐᓛᐱᓪᓗᑎᑦ ᑐᐃᑉᐱᑦ ᓇᓛᖓᑕ ᐅᖓᑖᓄᐊᐱᒃ.
- ᐊᒡᒉᑦ ᐃᓪᓗᐊ ᕿᑎᓐᓅᓗᒍ ᖁᑉᐹ ᑕᓖᑦ ᓂᐊᖁᑉᐱᑦ ᖁᑉᐹᓅᕐᓗᒍ. ᐅᕕᓪᓗᒍ ᑎᒦᑦ, ᓂᐅᒃᑭᒃ ᑐᑭᒧᐊᑦᓯᐊᑎᓪᓗᒋᑦ, ᓄᓱᕈᓐᓇᕕᓕᒫᓐᓄᑦ ᓄᓱᓪᓗᒍ ᑎᒦᑦ.
- ᑌᒫᑦᓭᓈᕐᓗᒍ ᖁᑉᐸᖓ.
Abdominus
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Abdominus-768x1024.jpg?_t=1589404018)
- ᐹᒻᒪᖓᓗᑎᑦ ᓇᑎᕐᒥ, ᐊᒡᒑᑭᒃ ᓇᑎᕐᒦᑎᓪᓗᒋᒃ ᑐᐃᑉᐱᑦ ᓇᓛᓄᑦ.
- ᑕᓖᒃᑭᒃ ᑐᑭᒧᐊᕐᑎᓗᒋᑦ ᑎᒦᑦ ᑭᕝᕙᓗᒍ ᓇᑎᕐᒥ ᐃᑯᓰᒃᑭᒃ ᑐᑭᒧᐊᑦᓯᐊᑎᓪᓗᒋᑦ, ᓂᐅᒃᑭᒃ ᓰᕐᖂᑭᓪᓗ ᓇᑎᕐᒦᑎᓪᓗᒋᒃ, ᓂᐊᖁᐃᑦ ᖁᓛᓄᑦ ᑐᕌᕐᓗᒍ.
Latissimus Dorsi
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_LatissimusDorsi-768x1024.jpg?_t=1589404078)
- ᓰᕐᖁᕕᐊᓪᓗᓗᑎᑦ ᓇᑎᕐᒧᑦ ᐊᒡᒑᑭᒃ ᓇᑎᕐᒨᓗᒋᒃ.
- ᑐᐃᒃᑭᒃ ᓇᑎᕐᒧᑦ ᑐᕌᕐᑎᓗᒋᑦ, ᑕᓖᑦ ᓴᐅᒥᖅ ᑕᓕᕐᐱᐊᓅᕐᓗᒍ ᓈᑉᐱᑦ ᐊᑖᒍᑦ. ᓄᓱᓪᓗᒋᑦ ᓄᑭᑎᑦ ᓄᒃᑭᓴᕐᑎᓗᒋᑦ.
- ᑌᒫᑦᓭᓈᕐᓗᒍ ᑕᓖᑦ ᐁᑉᐸᖓ.
Erector Spinae
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_ErectorSpinae-768x1024.jpg?_t=1589404624)
- ᓇᑎᕐᒥ ᐃᑦᓯᕙᓗᑎᑦ ᓂᐅᒃᑭᒃ ᑐᑭᒧᐊᕐᑎᓗᒋᑦ ᓯᕗᒧᑦ.
- ᓱᒃᑫᑐᒥ ᐊᒡᒑᑭᒃ ᑐᕌᕐᑎᓗᒋᑦ ᐃᑎᒑᒃᑭᓄᑦ, ᓂᐅᒃᑭᒃ ᑐᑭᒧᐊᕐᖃᔭᖕᖏᐸᑕ ᓴᖑᐃᕐᑎᕋᓛᐱᓪᓗᒋᒃ, ᐃᑎᒑᒃᑭᒃ ᓄᓱᓪᓗᒋᑦ ᑐᓄᓱᐃᑦ ᓄᓱᑦᑎᓗᒍᓗ.
Gluteals
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Gluteals-768x1024.jpg?_t=1589404671)
- ᓇᓪᓚᖓᓗᑎᑦ, ᓰᕐᖂᑭᒃ ᐃᒧᒪᒐᓚᑦᑎᓗᒋᑦ, ᓯᖏᕐᓃᑦ ᓴᐅᒥᐊ ᑕᓕᕐᐱᐊᓅᕐᓗᒍ ᓯᕐᖁᐱᑦ ᖄᖓᓄᑦ.
- ᓂᐅᑦ ᑕᓕᕐᐱᐊ ᑭᕝᕙᓗᒍ ᓇᑎᕐᒥ. ᑕᓖᒃᑭᓄᑦ ᓄᓱᓪᓗᒍ ᓂᐅᑉᐱᑦ ᑕᓕᕐᐱᐊ ᑕᓯᑎᓪᓗᒍ.
- ᓂᐅᑉᐱᑦ ᑕᓕᕐᐱᐊ ᑎᒦᓐᓄᑦ ᑐᕌᕐᑎᓗᒍ ᓂᐅᑦ ᑕᓕᕐᐱᐊ ᑕᓯᓴᕐᓗᒍ.
- ᑌᒫᑦᓭᓈᕐᓗᒍ ᓂᐅᑦ ᐁᑉᐹ.
Hip Adductors
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_HipAdductors-768x1024.jpg?_t=1589404739)
- ᐃᑦᓯᕙᓪᓗᑎᑦ ᐊᓘᒃᑭᒃ ᐊᑦᑐᐊᕈᑎᓗᑎᒃ, ᐃᑯᓰᒃᑭᒃ ᐃᓗᐊᓅᓕᖓᑎᓪᓗᒋᒃ ᓱᒃᑫᑐᒥ ᑕᐅᓄᖕᖓ ᐊᔭᓪᓗᑎᑦ, ᑐᓄᓱᐃᑦ ᑐᑭᒧᐊᑦᓯᐊᑎᓪᓗᒍ.
Hamstrings
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Hamstrings-768x1024.jpg?_t=1589405553)
- ᐃᑦᓯᕙᓪᓗᑎᑦ, ᓂᐅᑦ ᑕᓕᕐᐲᑦ ᓴᖑᖓᑎᓪᓗᒍ, ᐅᑯᓪᓗᑎᑦ ᓂᐅᑉᐱᑦ ᓴᐅᒥᐊ ᑐᑭᒧᐊᑦᓯᒪᑎᓪᓗᒍ ᑐᓄᓱᐃᓐᓂᒃ ᓄᑦᓱᒍᑎᒋᓗᒍ ᐃᑉᐱᒋᓕᕋᓱᐊᕐᓗᒍ ᓄᑮᑦ.
- ᓂᐅᑦ ᓄᑦᓱᓯᒪᑎᓪᓗᒍ ᑐᑭᒧᐊᕐᓯᒪᓗᓂ ᓇᑎᕐᒧᑦ ᐊᑦᑐᐊᑎᕋᓱᐊᕐᓗᒍᓗ ᐱᒍᓐᓇᕕᓕᒫᖓᓄᑦ, ᐃᓄᒐᑎᑦ ᖁᒻᒧᑦ ᑐᕌᕐᑎᓗᒋᑦ, ᓂᐅᑦ ᑐᑭᒧᐊᕐᓯᒪᕐᖃᔭᖕᖏᐸᑦ ᓴᖑᑎᓗᒍ.
- ᑌᒫᑦᓭᓈᕐᓗᑎᑦ ᓂᐅᑉᐱᑦ ᐁᑉᐸᖓᓂ.
Quadriceps
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Quadriceps-768x1024.jpg?_t=1589405600)
- ᓂᑯᕐᕋᓗᑎᑦ, ᐊᓪᓛᖓᓗᑎᑦ ᑐᐃᑉᐱᑦ ᓇᓛᒍᑦ ᐅᖓᑖᓅᓕᖓᑎᓪᓗᒋᑦ, ᓰᕐᖂᑭᒃ ᑮᑖᐱᒃ ᓴᖑᐃᕐᑎᓗᒋᒃ.
- ᐃᑎᒐᑉᐱᑦ ᐃᓪᓗᐊ ᑭᕝᕙᓗᒍ ᕿᑎᑉᐱᑦ ᓴᓂᐊᓄᑦ ᓯᖏᕐᓃᑦ ᑎᒍᒥᐊᕐᓗᒍ, ᓂᑯᕕᖓᓪᓗᑎᑦ ᓂᐅᑉᐱᑦ ᖁᑉᐹᓄᑐᐊᖅ.
- ᓂᐅᑦ ᓄᓱᓪᓗᒍ ᑕᑉᐸᐅᖓ ᐅᑉᐸᑎᑉᐱᑦ ᓇᓛᓄᑦ. ᑐᑭᒧᐊᑦᓯᐊᑐᒥᒃ ᓂᑯᕕᖓᒐᓱᐊᕐᓗᑎᑦ, ᓱᕐᖃᔭᑦᓯᐊᖏᒃᑯᕕᑦ, ᐊᑭᓐᓇᒧᑦ ᒪᑭᑕᑎᒍᓐᓇᖁᑎᑦ.
- ᑌᒫᑦᓭᓈᕐᓗᑎᑦ ᓂᐅᑉᐱᑦ ᐁᑉᐸᖓᓂ.
Gastrocnemius
![](https://nunavik-ice.com/wp-content/uploads/2020/05/HumanAnatomyandStretching_Gastrocnemius-768x1024.jpg?_t=1589405654)
- ᓂᑯᕕᖓᓗᑎᑦ ᐊᑭᓐᓇᒧᑦ ᑐᕌᕐᓗᑎᑦ, ᓂᐅᒃᑭᒃ ᐊᓪᓛᖓᑎᓪᓗᒋᑦ ᑐᐃᑉᐱᑦ ᓇᓛᖓᑕ ᐅᖓᑖᓄᐊᐱᒃ. ᐊᒡᒑᑭᒃ ᐊᑭᓐᓇᒨᕐᓗᒋᑦ ᓯᕗᑉᐱᑦ ᓇᓛᒍᓪᓗᐊᖅ.
- ᐃᑎᒐᑉᐱᑦ ᐃᓪᓗᐊ ᑐᓄᒻᒨᓗᒍ, ᓇᑎᕐᒦᑎᑦᓯᐊᓗᒍ ᐊᓗᓕᒫᑦ.
- ᓰᕐᖁᐃᑦ ᑐᑭᒧᐊᕐᖃᔭᖕᖏᐸᑦ ᓴᖑᐃᕐᓯᒪᑎᓪᓗᒍ ᑭᓯᐊᓂ ᑐᓄᓐᓃᑐᖅ ᓂᐅᑦ ᑐᑭᒧᐊᑦᓯᐊᕆᐊᓕᒃ.
- ᐊᑭᓐᓇᒧᑦ ᑐᕌᕐᑎᓗᒍ ᑎᒦᑦ ᐃᑎᒑᒃᑭᒃ ᓇᑎᕐᒦᑎᓪᓗᒋᒃ.
- ᑌᒫᑦᓭᓈᕐᓗᒍ ᓂᐅᑉᐱᑦ ᐁᑉᐸᖓ.