ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫
Exercise Profile
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Introduction to the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫
ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯒ꯭ꯂꯨꯇꯁ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤꯒꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯣꯔ ꯑꯁꯤꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯔꯒꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯃꯥꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯝꯄꯣꯖꯤꯁꯟ ꯐꯒꯠꯍꯜꯂꯤ꯫
Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫
- ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
- ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯁꯥꯡꯕꯥ ꯃꯐꯃꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯄꯥ ꯈꯨꯠꯁꯥꯁꯤꯡꯅꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯌꯨ꯫
- ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯔꯦꯛ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
- ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ꯫
- ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯣꯛ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯀꯣꯌꯥꯠ: ꯱.
- ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯁꯥꯡꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯍꯧꯒꯠꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯐꯝꯂꯤꯕꯒꯨꯝꯅꯥ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯔꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯦꯃꯊꯍꯜꯂꯨ꯫
Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫
- ꯋꯥꯔꯝ ꯑꯞ: ꯑꯀꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯤꯅꯠ 5-10 ꯐꯥꯎꯕꯥ ꯂꯥꯏꯠ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯇꯧꯕꯥ ꯌꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤꯗꯃꯛꯇꯥ ꯁꯦꯝ-ꯁꯥꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯈꯔꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
- ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯂꯧꯊꯣꯀꯄꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯨꯞꯅꯒꯤ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯅꯒꯅꯤ꯫
- ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ: ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯃꯔꯨꯑꯣꯏ, ꯑꯗꯨꯕꯨ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯏꯅꯍ
ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫ FAQs
Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯆꯨꯝꯕꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯄꯣꯇꯔ ꯑꯃꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯦꯐꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯛꯕꯥꯠ ꯔꯦꯛ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯨ ꯈꯟꯅꯒꯗꯕꯅꯤ꯫ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯇꯝꯅꯕꯒꯤꯗꯃꯛ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫
What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?
- ꯑꯣꯚꯔꯍꯦꯗ ꯁ꯭ꯛꯕꯥꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯗꯨ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
- ꯕꯣꯛꯁ ꯁ꯭ꯛꯕꯥꯠ: ꯃꯁꯤꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯕꯣꯛꯁ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯑꯋꯥꯡꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯔꯝ ꯑꯗꯨ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯖꯦꯔꯆꯦꯔ ꯁ꯭ꯀꯣꯌꯥꯠ: ꯃꯐꯃꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯀ꯭ꯔꯨꯀꯇꯥ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
- ꯒꯣꯕꯂꯦꯠ ꯁ꯭ꯛꯕꯥꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯔꯝ ꯑꯗꯨ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?
- ꯂꯪꯁ ꯑꯁꯤ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡꯒꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯍꯦꯟꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯁꯨ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯃꯑꯣꯡ ꯃꯇꯧ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯑꯀꯣꯌꯕꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ - ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡ - ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯂꯣꯗꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
Related keywords for ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫
- ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯛꯕꯥꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯤ ꯇꯣꯅꯤꯡ ꯇꯧꯕꯥ꯫
- ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯦꯛꯅꯤꯛ꯫
- ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯣꯌꯔ ꯕꯣꯗꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯊꯣꯡꯅꯥꯎꯁꯤꯡꯒꯤꯗꯃꯛ ꯕꯥꯔꯕꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ꯫
- ꯁꯛꯇꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫
- ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁꯀꯤꯗꯃꯛ ꯖꯤꯝ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
- ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯤꯎꯇꯣꯔꯤꯌꯥꯜ꯫
Do ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
