ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

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

Introduction to the ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯑꯁꯤ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯃꯥꯁ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯒꯤ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯋꯥꯍꯟꯊꯣꯛ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁ ꯏꯊꯨꯁꯤꯌꯥꯁꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯥ ꯉꯝꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ, ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯕꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯋꯥꯔꯁꯥꯏꯇꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯈꯅꯒꯠꯄꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯐꯖꯅꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• ꯆꯦꯠꯅꯥ ꯂꯦꯞꯄꯤꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯂꯒꯥ ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯁꯟ ꯁꯦꯝꯅꯕꯥ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯑꯦꯂꯕꯣꯏꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯀꯦꯕꯜ ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯞ ꯃꯁꯜ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯥ ꯂꯦꯞꯄꯤꯌꯨ꯫
• ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯥꯡꯗꯣꯀꯎ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯒ꯭ꯔꯤꯞ**: ꯀꯦꯕꯜ ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯑꯟꯗꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯌꯦꯡꯗꯨꯅꯥ) ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯒꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯈꯨꯠ ꯁꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯊꯤꯡꯒꯗꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯐꯂꯁꯤꯡ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ**: ꯀꯔꯜ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ꯫ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯞ ꯃꯁꯂꯗꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯔꯣꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯞ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯄꯨꯊꯣꯀꯄꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫
• **ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ**:

ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯃꯃꯥꯡꯗꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

• ꯄ꯭ꯔꯦꯆꯔ ꯀꯦꯕꯜ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯄ꯭ꯔꯦꯆꯔ ꯕꯦꯟꯆ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯄꯦꯗ ꯑꯗꯨꯗꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯀꯦꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯔꯜ ꯇꯧꯏ꯫
• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯀꯦꯕꯜ ꯀꯨꯔꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯝꯃꯤ, ꯑꯃꯁꯨꯡ ꯀꯦꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ꯫
• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯀꯦꯕꯜ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯑꯗꯨ ꯀꯔꯜ ꯇꯧꯅꯕꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯕꯥꯏꯁꯦꯞ ꯑꯃꯗꯥ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯍꯥꯃꯗꯣꯀꯄꯥ ꯀꯦꯕꯜ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯔꯣꯞ ꯑꯦꯇꯦꯆꯃꯦꯟꯇ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯗꯨꯅꯥ ꯀꯔꯜ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯄꯥꯟꯗꯥ ꯂꯩꯕꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯃꯁꯜ ꯑꯗꯨꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫

What are good complementing exercises for the ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

• ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯄꯨꯁꯗꯥꯎꯅꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯑꯔꯣꯅꯕꯥ ꯃꯁꯂꯁꯤꯡ - ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ (traceps)ꯗꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯁꯛꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯂꯁꯤꯡꯗꯒꯤ ꯐꯪꯂꯀꯄꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯄ꯭ꯔꯤꯆꯔ ꯀꯔꯂꯁꯤꯡ: ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯂꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯁꯤ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯏ ꯑꯗꯨꯕꯨ ꯑꯦꯛꯁꯦꯁꯤꯕꯤꯂꯤꯇꯤꯒꯤ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯁꯤꯅꯥ ꯃꯁꯜ ꯑꯗꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯒꯣꯜꯗ ꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯑꯃꯥ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯏ꯫