ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: Khongthangpa mi hou sanglei lupsha.
• Primary Muscles: Rectus Abdominis
• Secondary Muscles: , Adductor Longus, Iliopsoas, Sartorius, Tensor Fasciae Latae

Introduction to the ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ꯫

ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯁꯤꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯅꯥ ꯕꯦꯂꯦꯟꯁ, ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯑꯦꯊꯂꯦꯇꯤꯛ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯄꯥꯝꯅꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ꯫

• ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯔꯦꯏꯁ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯈꯨꯗꯤꯡꯒꯤ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯝ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯛꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯤꯄꯐꯝ (hip flexors) ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ (momentum) ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯂꯩ, ꯑꯗꯨꯕꯨ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕꯗꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇꯁꯨ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯃꯈꯣꯌꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯄꯤ꯫

ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯊꯋꯥꯌ ꯌꯥꯑꯣꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯂꯣ ꯕꯥꯔ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯠꯔꯦꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ, ꯅꯠꯠꯔꯒꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯂꯒꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗ꯭ꯔꯕꯗꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

What are common variations of the ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ꯫?

• ꯍꯦꯟꯖꯤꯡ ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯔꯦꯏꯁ: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯅꯥ ꯊꯥꯡꯒꯠꯂꯤ, ꯃꯗꯨꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯍꯦꯟꯖꯤꯡ ꯑꯣꯕꯂꯤꯛ ꯅꯤ ꯔꯦꯏꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯗꯨꯅꯥ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ: ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯃꯃꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯣꯕꯂꯤꯀꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯅꯕꯥ ꯔꯣꯇꯦꯁꯅꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯍꯦꯟꯖꯤꯡ ꯁꯥꯏꯀꯜ ꯅꯤ ꯔꯦꯏꯁ: ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯁꯤꯠꯇꯥ ꯁꯥꯏꯀꯜ ꯑꯃꯥ ꯄꯦꯗꯜ ꯇꯧꯔꯤꯕꯒꯨꯝꯅꯥ ꯑꯣꯂꯇꯔꯅꯦꯇꯤꯕ ꯅꯤ ꯔꯦꯏꯁꯁꯤꯡ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯕꯁꯇꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯆꯧꯕꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫

What are good complementing exercises for the ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ꯫?

• ꯔꯁꯤꯌꯥꯒꯤ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯈꯨꯎꯁꯤꯡ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯗꯥꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯇ꯭ꯕꯤꯁ꯭ꯇꯤꯡ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯂꯦꯒ ꯔꯦꯏꯁ, ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁꯀꯤ ꯂꯤꯐꯇꯤꯡ ꯐꯦꯖꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯆꯠꯄꯒꯤ ꯔꯦꯟꯖ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯜꯂꯤ꯫