ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯣꯏꯐ ꯁꯤꯠ-ꯑꯞ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: Kaotemsa
• Primary Muscles: Iliopsoas, Rectus Abdominis
• Secondary Muscles: , Obliques, Pectineous, Tensor Fasciae Latae

Introduction to the ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯣꯏꯐ ꯁꯤꯠ-ꯑꯞ꯫

ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯞ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ, ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯀꯣꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯗꯁꯦꯛꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯕꯦꯂꯦꯟꯁ, ꯄꯣꯁ꯭ꯇꯨꯔ, ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯣꯏꯐ ꯁꯤꯠ-ꯑꯞ꯫

• ꯕꯦꯟꯗ ꯑꯗꯨꯒꯤ ꯃꯀꯣꯀꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯂꯧꯈꯠꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨꯁꯨ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫
• ꯐ꯭ꯂꯨꯏꯗ ꯃꯣꯁꯟ ꯑꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯒꯥ ꯁꯤꯠ-ꯑꯞ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫
• ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ V ꯃꯑꯣꯡ ꯑꯃꯥ ꯁꯦꯃꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯑꯃꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯣꯏꯐ ꯁꯤꯠ-ꯑꯞ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯥꯃꯀꯄꯨ ꯋꯥꯈꯜ ꯇꯥꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯖꯔꯛ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯊꯦꯡꯅꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯁꯤꯖꯤꯟꯅꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯔꯦꯞ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯃꯊꯪꯒꯤ ꯔꯦꯞ ꯑꯗꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ꯫
• ꯅꯦꯛ ꯁ꯭ꯠꯔꯦꯟ (neck Strain) ꯊꯤꯡꯖꯤꯜꯂꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁꯤꯠ-ꯑꯞ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯦꯛ ꯑꯗꯨꯗꯥ ꯆꯦꯅꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯃꯁꯤꯗꯒꯤ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫

ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯣꯏꯐ ꯁꯤꯠ-ꯑꯞ꯫ FAQs

Can beginners do the ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯣꯏꯐ ꯁꯤꯠ-ꯑꯞ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯈꯉꯖꯤꯅꯕꯥ ꯃꯔꯨ ꯑꯣꯏ꯫ ꯃꯁꯤꯗꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯤ ꯑꯐꯕꯥ ꯃꯁꯤꯡ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯧꯖꯤꯛ ꯍꯧꯖꯤꯀꯃꯛ ꯍꯧꯔꯛꯂꯕꯗꯤ, ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯁꯤꯠ-ꯑꯞ ꯅꯠꯠꯔꯒꯥ ꯀ꯭ꯔꯥꯟꯆꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯄꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯖꯦꯂꯁꯤꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯝꯕꯤꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ . ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯀꯔꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯂꯕꯗꯤ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫

What are common variations of the ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯣꯏꯐ ꯁꯤꯠ-ꯑꯞ꯫?

• ꯃꯦꯗꯤꯁꯤꯟ ꯕꯜ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯞ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁꯤꯠ-ꯑꯞ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯃꯦꯗꯤꯁꯤꯟ ꯕꯣꯜ ꯑꯃꯥ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯞ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯃꯁꯜ ꯍꯦꯟꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• V-Up Jack Knife Sit-up: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯤ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁꯤꯠ-ꯑꯄꯀꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ‘V’ ꯃꯑꯣꯡ ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯞ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯈꯣꯡ ꯑꯃꯈꯛꯇꯃꯛ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯕꯥ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫

What are good complementing exercises for the ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯣꯏꯐ ꯁꯤꯠ-ꯑꯞ꯫?

• ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯞ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯞ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯛꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡ: ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁ ꯑꯃꯁꯨꯡ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯕꯦꯟꯗ ꯖꯦꯛ ꯅꯥꯏꯐ ꯁꯤꯠ-ꯑꯞ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯒꯤ ꯃꯣꯁꯟ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ꯫