ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫
Exercise Profile
Related Exercises:
Get the exercise library in your pocket!
Introduction to the ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫
ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯪꯖ ꯑꯁꯤ ꯗꯥꯏꯅꯥꯃꯤꯛ, ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣ ꯄꯨꯅꯁꯤꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ, ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ, ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯜ ꯇꯣꯟ, ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯤꯠꯅꯦꯁ ꯑꯁꯤ ꯏꯐꯤꯁꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯗꯥ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯇꯝ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯍꯥꯔꯠ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯕꯥ ꯄꯥꯝꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫
Performing the: A Step-by-Step Tutorial ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫
- ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯃꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
- ꯂꯥꯞꯅꯥ ꯆꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯤꯗ-ꯑꯦꯌꯔꯗꯥ ꯈꯣꯡ ꯍꯥꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
- ꯅꯍꯥꯛꯅꯥ ꯂꯦꯟꯗ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ, ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
- ꯂꯥꯞꯅꯥ ꯆꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯣꯡꯗꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
Tips for Performing ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫
- ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯅꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯥꯀꯄꯥ ꯑꯁꯤꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯁꯔꯨꯛ ꯈꯨꯗꯤꯡꯃꯛ - ꯂꯪꯁ, ꯖꯝꯄ, ꯑꯃꯁꯨꯡ ꯔꯣ - ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ꯫
- ꯔꯥꯏꯠ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯁꯤꯖꯤꯟꯅꯧ: ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯕꯒꯤꯗꯃꯛ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯆꯦꯂꯦꯟꯖ ꯄꯤꯗꯕꯥ ꯌꯥꯏ꯫ ꯑꯐꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯗꯨꯕꯨ ꯍꯧꯖꯤꯀꯁꯨ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯝꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯈꯜꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯃꯇꯃꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫ FAQs
Can beginners do the ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯪꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯈꯣꯡꯆꯠꯁꯤꯡ ꯌꯥꯑꯣꯕꯅꯥ ꯑꯃꯁꯨꯡ ꯑꯐꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯃꯊꯧ ꯇꯥꯕꯅꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯖꯅꯥ ꯁꯦꯝꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯁꯦꯃꯒꯠꯂꯛꯠꯔꯤꯐꯥꯎꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯇꯣꯉꯥꯟꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯟꯗ ꯌꯥꯎꯗꯅꯥ ꯇꯧꯗꯨꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯣꯏꯔꯀꯄꯒꯨꯝꯅꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫
What are common variations of the ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫?
- ꯗꯕꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯪꯖ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯔꯣꯒꯤꯗꯃꯛꯇꯥ ꯑꯥꯔꯝ ꯑꯃꯈꯛꯇꯃꯛ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯥꯔꯝ ꯑꯅꯤꯃꯛ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯂꯣꯗ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣ ꯑꯃꯁꯨꯡ ꯇ꯭ꯕꯤꯁ꯭ꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯪꯖ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ ꯔꯣꯌꯤꯡ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯗꯥ ꯇꯣꯔꯁꯣ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯅꯇꯦꯟꯁꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯒꯅꯤ꯫
- ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯪꯖ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯔꯣꯏꯪ ꯃꯨꯚꯃꯦꯟꯇꯇꯥ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣ ꯑꯃꯁꯨꯡ ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯪꯖ: ꯔꯣ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯃꯊꯪꯒꯤ ꯂꯪꯖ ꯑꯗꯨꯗꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯠꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯒꯅꯤ꯫
What are good complementing exercises for the ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫?
- ꯕꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡ: ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯪꯖꯒꯨꯝꯕꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯗꯥ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯌꯥꯑꯣꯔꯤ, ꯑꯃꯁꯨꯡ ꯕꯦꯟꯗꯒꯤ ꯑꯍꯦꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯁꯤꯅꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯃꯈꯥ ꯇꯥꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯗꯨꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯪꯖ ꯋꯤꯊ ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯟꯗꯒꯤ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯂꯦꯒ ꯐꯣꯀꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯨꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯃꯤꯟꯅꯕꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫ ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯖꯝꯄ ꯂꯨꯡ꯫
Related keywords for ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫
- ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
- ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯊꯤ ꯇꯣꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯊꯣꯡꯅꯥꯎꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯕꯦꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯖꯝꯄ ꯂꯨꯡ꯫
- ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
- ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣ ꯑꯃꯁꯨꯡ ꯖꯝꯄ ꯂꯪꯖ ꯔꯨꯇꯤꯟ꯫
- ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯊꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯖꯝꯄ ꯂꯨꯡ ꯑꯃꯁꯨꯡ ꯔꯣ ꯕꯦꯟꯗ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
- ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯔꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯗ ꯖꯝꯄ ꯂꯨꯡ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
