ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Latissimus Dorsi, Teres Major

Introduction to the ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯕꯦꯛ ꯄꯦꯟ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯑꯣꯐꯤꯁꯀꯤ ꯁꯤꯟꯃꯤꯁꯤꯡ, ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯀ꯭ꯔꯣꯅꯤꯛ ꯕꯦꯛ ꯏꯁꯨ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯅꯥ ꯃꯁꯜ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯅꯕꯗꯥ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯍꯦꯂꯊ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯉ꯭ꯀꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯃꯊꯛꯇꯥ ꯌꯦꯡꯎ, ꯁꯤꯂꯤꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯌꯧꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯀꯊꯛꯇꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯄꯨꯈꯠꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯅꯥ ꯁꯤꯂꯤꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯁꯦꯀꯦꯟꯗ 20-30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯀꯎ꯫

Tips for Performing ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ (correct posture): ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯌꯥꯝꯅꯥ ꯇꯧꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯗꯨ ꯊꯃꯖꯤꯅꯕꯁꯤꯅꯤ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯒꯅꯨ꯫ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯕꯥꯎꯟꯁ ꯅꯠꯠꯔꯒꯥ ꯖꯔꯀꯤꯡ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯑꯣꯚꯔꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯇꯕꯥ, ꯈꯔꯥ ꯇꯦꯟꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯄꯨꯂꯒꯤ ꯐꯤꯚꯝ ꯑꯃꯥ ꯄꯤꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯋꯥꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯤ ꯍꯥꯌꯕꯅꯤ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯇꯦꯟꯁꯅꯒꯤ ꯄꯣꯏꯟꯇ ꯑꯗꯨ ꯈꯛꯇꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯤꯐꯦꯟꯁ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯨꯝꯅꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯈꯣꯌ ꯃꯁꯥꯕꯨ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯣꯏꯗꯕꯅꯤ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯑꯍꯧꯕꯗꯥ ꯊꯧꯑꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡꯗꯨꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯁ꯭ꯠꯔꯦꯆ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯝꯂꯒꯥ ꯊꯝꯕꯥ, ꯃꯗꯨꯅꯥ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯤ꯫
• ꯁꯤꯇꯦꯗ ꯐꯣꯔꯋꯥꯔꯗ ꯕꯦꯟꯗ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯥꯂꯦꯃꯗꯥ ꯐꯝꯂꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯁꯥꯡꯗꯣꯀꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯌꯧꯅꯕꯥ ꯀꯣꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ꯫
• ꯁ꯭ꯐꯤꯡꯛꯁ ꯄꯣꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ, ꯃꯇꯨꯡꯗꯥ ꯑꯥꯔꯆ ꯇꯧꯕꯥ ꯌꯥꯎꯏ꯫
• ꯁꯨꯄꯥꯏ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯄꯨꯔꯀꯄꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯐꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯄꯤ꯫

What are good complementing exercises for the ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯑꯉꯥꯡꯒꯤ ꯄꯣꯖ: ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ, ꯍꯤꯄꯐꯝ, ꯊꯕꯥꯛ, ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁ꯭ꯠꯔꯦꯆ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁ ꯑꯁꯤ ꯃꯈꯥ ꯇꯥꯅꯥ ꯂꯥꯀꯁꯤꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯁꯄꯣꯔꯠ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯇꯨꯡꯗꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫