ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫
Exercise Profile
Related Exercises:
Get the exercise library in your pocket!
Introduction to the ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫
ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯜ ꯃꯁꯂꯁꯤꯡ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯑꯅꯤꯃꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ, ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ, ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯑꯄꯨꯅꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
Performing the: A Step-by-Step Tutorial ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯈꯣꯡ ꯑꯃꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯅꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯑꯥꯔꯆ ꯇꯧꯗꯅꯥ ꯕꯦꯟꯗ ꯑꯗꯨꯒꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯃꯥꯌꯣꯛꯇꯥ ꯄꯨꯊꯣꯀꯎ꯫
- ꯕꯦꯟꯗ ꯑꯗꯨꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
Tips for Performing ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫
- ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫
- ꯑꯆꯨꯝꯕꯥ ꯕꯦꯟꯗ ꯄ꯭ꯂꯦꯁꯃꯦꯟꯇ: ꯕꯦꯟꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯊꯝꯕꯅꯥ ꯃꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯕꯦꯂꯦꯟꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ: ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯃꯥꯌꯀꯩ ꯑꯅꯤꯃꯛꯇꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯋꯥꯔꯝ-ꯑꯞ ꯑꯃꯁꯨꯡ ꯀꯨꯜ-ꯗꯥꯎꯟ: ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯨꯜ ꯇꯧꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧ꯫
ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫ FAQs
Can beginners do the ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯇꯁ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯅꯧꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯟ ꯑꯃꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯍꯦꯜꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯚꯥꯏꯗꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫
What are common variations of the ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫?
- ꯁ꯭ꯛꯕꯥꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯗꯥ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯟ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
- ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯑꯗꯨ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯑꯃꯁꯨ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯄꯂꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯍꯜꯂꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯑꯄꯤꯀꯄꯥ ꯄꯂꯁꯤꯡ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯇꯦꯟꯁꯅꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯃꯇꯝ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯀꯤꯀꯕꯦꯀꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯍꯜꯂꯛꯠꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯀꯤꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯖꯤ.ꯑꯦꯜ
What are good complementing exercises for the ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫?
- ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯁꯤꯡꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯒ꯭ꯂꯨꯇꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯌꯥꯎꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯗꯨꯅꯥ ꯃꯁꯂꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖꯁꯤꯡ ꯑꯁꯤ ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯁꯤꯡꯒꯥ ꯐꯖꯅꯥ ꯄꯦꯌꯥꯔ ꯇꯧꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯃꯐꯝ ꯑꯃꯗꯥ ꯃꯁꯂꯁꯤꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
Related keywords for ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫
- ꯕꯦꯟꯗ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯍꯤꯄꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫
- ꯍꯤꯞ ꯃꯁꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯕꯦꯟꯗ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ꯫
- ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫
- ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯕꯦꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯕꯦꯟꯗꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯥ꯫
- ꯕꯦꯟꯗ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯐꯤꯠꯅꯦꯁ ꯔꯨꯇꯤꯟ꯫
- ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯕꯦꯟꯗ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
