ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫

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

Introduction to the ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫

ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯈꯅꯒꯠꯄꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯄꯥꯔꯇꯅꯔ ꯑꯃꯒꯥ ꯇꯤꯃꯋꯥꯔꯛ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯄꯔꯦꯁꯅꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯔꯇꯅꯔ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ, ꯃꯈꯣꯌꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯂꯨ꯫
• ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯔꯇꯅꯔ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯦꯟꯊꯈꯤ ꯅꯠꯠꯔꯒꯥ ꯊꯥꯗꯣꯀꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯊꯕꯛ ꯑꯗꯨꯗꯤ ꯐꯣꯔꯁ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯁꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯣꯠꯅꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯣꯌꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯔꯇꯅꯔ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯌꯥꯎꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ: ꯑꯇꯣꯞꯄꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯐꯣꯔꯁ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯁꯣꯀꯍꯟꯗꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧ꯫ ꯃꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯌꯥꯎꯗꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯤ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯣꯌꯒꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯗꯨꯗꯥ ꯊꯕꯛ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯅꯒꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯔꯨꯛ ꯈꯔꯈꯛꯇꯃꯛ ꯋꯥꯡꯈꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯤꯌꯨ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯤꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯤ ꯕꯇꯟ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯋꯤꯊ ꯊ꯭ꯔꯣ ꯗꯥꯎꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯑꯃꯁꯨꯡ ꯌꯦꯡꯁꯤꯅꯕꯒꯤ ꯃꯈꯥꯗꯥ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯒꯤ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯆꯥꯡ ꯑꯃꯥ ꯌꯥꯑꯣꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯐꯤꯠꯅꯦꯁꯇꯥ ꯑꯅꯧꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯃꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯣꯁꯅꯒꯤ ꯔꯦꯟꯖ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯏꯠ ꯐꯣꯔꯁ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯅꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯠꯔꯕꯗꯤ ꯃꯗꯨ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫?

• ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯋꯤꯊ ꯑꯦꯟꯀꯦꯜ ꯋꯦꯇꯁꯤꯡ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯤ ꯑꯋꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯂꯦꯒ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯀꯅꯁꯤꯂꯍꯟꯅꯕꯥ ꯑꯦꯟꯀꯦꯜ ꯋꯦꯠꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯁꯤ ꯌꯥꯎꯏ꯫
• ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯤꯉ꯭ꯒꯜ-ꯂꯦꯒ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯅꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ: ꯈꯣꯡ ꯑꯅꯤꯃꯛ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯑꯃꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁꯀꯤ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯈꯨꯗꯤꯡꯃꯛ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯏ꯫
• ꯃꯦꯗꯤꯁꯤꯟ ꯕꯣꯜ ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ: ꯚꯔꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯄꯥꯔꯇꯅꯔ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ ꯕꯣꯜ ꯑꯃꯥ ꯊꯥꯏ, ꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯂꯗꯥ ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫

What are good complementing exercises for the ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫?

• ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆ ꯑꯁꯤ ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯂꯦꯒ ꯔꯦꯏꯁꯒꯨꯝꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯊꯛꯀꯤ ꯑꯦꯕꯁ ꯑꯃꯁꯨꯡ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯕꯨꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯁꯤ ꯊ꯭ꯔꯣ ꯗꯥꯎꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤꯕꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯄꯨꯝꯅꯃꯛ ꯊꯕꯛ ꯇꯧꯏ, ꯑꯄꯨꯅꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯗꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫