ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫
Exercise Profile
Related Exercises:
Get the exercise library in your pocket!
Introduction to the ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫
ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯄꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ, ꯑꯥꯔꯝ, ꯑꯃꯁꯨꯡ ꯈꯨꯎ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯄꯤꯔꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯐ꯭ꯔꯤ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ, ꯂꯦꯞꯄꯥ ꯂꯩꯇꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯜꯂꯤ꯫
Performing the: A Step-by-Step Tutorial ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫
- ꯕꯦꯟꯆ ꯑꯗꯨꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯀꯦꯕꯜ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯂꯒꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯔꯥꯞꯄꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯅꯒꯗꯕꯅꯤ꯫
- ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯗꯅꯕꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
- ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯎ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯂꯦꯚꯦꯜ ꯑꯗꯨ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯖꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯤꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯇꯦꯄꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
Tips for Performing ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫
- **ꯃꯊꯧ ꯇꯥꯕꯥ ꯒ꯭ꯔꯤꯞ:** ꯀꯦꯕꯜ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯂꯧꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯠꯁꯥ ꯍꯩꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯄꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯄꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯂꯤꯃꯤꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
- **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ:** ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯖꯔꯛ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- **ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ:** ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯅꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ꯫ ꯀꯦꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯐꯥꯎꯕꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫ ꯄꯥꯔꯁꯤꯑꯦꯜ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫
ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫ FAQs
Can beginners do the ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯀꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯄꯤꯅꯕꯥ ꯑꯍꯥꯅꯕꯥ ꯃꯇꯝ ꯈꯔꯗꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯁꯨꯄꯔꯚꯥꯏꯖ ꯇꯧꯕꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯊꯥꯖꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
What are common variations of the ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫?
- ꯗꯤꯛꯂꯥꯏꯟ ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤ ꯗꯤꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
- ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯥ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯀꯦꯕꯜ ꯀ꯭ꯔꯣꯁꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯑꯃꯒꯥ ꯀꯦꯕꯜ ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯑꯃꯒꯥ ꯄꯨꯅꯁꯤꯟꯗꯨꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯃꯁꯜ ꯑꯅꯤꯃꯛ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫
- ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯏꯅꯔꯖꯤ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯕꯥꯔꯗꯥ ꯍꯦꯟꯅꯥ ꯅꯛꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
What are good complementing exercises for the ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫?
- ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯤꯡ: ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯁꯦꯀꯦꯟꯗꯔꯤ ꯃꯁꯂꯁꯤꯡꯅꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯐꯒꯠꯍꯜꯂꯤ꯫
- ꯄꯨꯁ-ꯑꯄꯁꯤꯡ: ꯄꯨꯁ-ꯑꯄꯁꯤꯡꯅꯥ ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯈꯣꯌꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯦꯁ꯭ꯠ, ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ, ꯑꯃꯁꯨꯡ ꯁꯣꯔꯣꯛ ꯌꯥꯎꯏ, ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯆꯦꯁ꯭ꯠ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
Related keywords for ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫
- ꯀꯦꯕꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯁ꯭ꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯀꯦꯕꯜ ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯆꯦꯁ꯭ꯇꯀꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ꯫
- ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯆꯦꯁ꯭ꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯆꯦꯁ꯭ꯇꯀꯤꯗꯃꯛꯇꯥ ꯖꯤꯝ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯤ ꯇꯦꯛꯅꯤꯛ꯫
- ꯄꯦꯛꯇꯣꯔꯦꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯦꯕꯜ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ꯫
- ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯦꯕꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯐꯣꯔꯝ ꯒꯥꯏꯗ꯫
- ꯀꯦꯕꯜ ꯃꯦꯁꯤꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯀꯦꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
