ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• Body Part: Biceps: ꯎꯊꯩꯉꯨꯟꯂ, ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: HulaBengiFetchRequest isengo.

Introduction to the ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯃꯁꯂꯁꯤꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯈꯣꯟꯖꯦꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯂꯤꯐꯇꯤꯡ ꯀꯦꯄꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯂꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯀꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯊꯣꯀꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯅꯛꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯑꯃꯁꯨꯡ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯄꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯊꯨꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯍꯟꯗꯅꯕꯥ꯫

Tips for Performing ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• **ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ:** ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯃꯣꯁꯅꯒꯤ ꯔꯦꯟꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧ꯫ ꯂꯤꯐꯇꯤꯡ ꯐꯦꯖ (ꯀꯟꯁꯦꯟꯠꯔꯤꯛ ꯐꯦꯖ) ꯑꯃꯁꯨꯡ ꯂꯣꯔꯤꯡ ꯐꯦꯖ (ꯑꯦꯛꯁꯦꯟꯠꯔꯤꯛ ꯐꯦꯖ) ꯑꯅꯤꯃꯛ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ꯫
• **ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯕꯥ ꯈꯣꯡꯎꯞ:** ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯀꯣꯀꯁꯤꯡ ꯑꯗꯨ ꯍꯀꯆꯥꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯈꯨꯎꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯦꯟꯁꯟ ꯂꯧꯊꯣꯀꯏ ꯕꯤ

ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯅꯕꯒꯤꯗꯃꯛ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

• ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯂꯁꯤꯡ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯃꯁꯂꯁꯤꯡ ꯌꯥꯎꯕꯥ ꯌꯥꯍꯟꯗꯅꯕꯥ ꯄ꯭ꯔꯦꯆꯔ ꯕꯦꯟꯆ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯂꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯗꯨꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ, ꯃꯗꯨꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯗꯝꯕꯜ ꯀꯔꯂꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯀꯔꯂꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯀꯦꯕꯜ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯂꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯇꯦꯟꯁꯟ ꯄꯤ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

• ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁ: ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯃꯥꯌꯣꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯑꯥꯔꯝ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯂꯁꯤꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
• ꯄꯨꯜ-ꯑꯄꯁꯤꯡ: ꯀꯝꯄꯥꯎꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯂꯁꯤꯡꯗꯥ ꯇꯧꯕꯥ ꯑꯥꯏꯁꯣꯂꯦꯇꯦꯗ ꯊꯕꯛ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯗꯥ ꯍꯦꯟꯅꯥ ꯍꯣꯂꯤꯁ꯭ꯇꯤꯛ ꯑꯣꯏꯕꯥ ꯑꯦꯞꯔꯣꯆ ꯑꯃꯥ ꯄꯤꯔꯤ꯫