ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫
Exercise Profile
Related Exercises:
Get the exercise library in your pocket!
Introduction to the ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫
ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯁꯤ ꯕꯥꯏꯁꯦꯞ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯁꯨ ꯌꯥꯑꯣꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯁꯜ ꯃꯥꯁ ꯁꯦꯃꯒꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯁꯤ ꯈꯅꯒꯠꯄꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯦꯗꯤꯁ꯭ꯅꯦꯜ ꯀꯔꯂꯁꯤꯡꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯑꯈꯟꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯍꯟꯊꯣꯛ ꯐꯒꯠꯍꯅꯕꯒꯤ ꯑꯣꯏꯊꯣꯀꯄꯥ ꯂꯩ꯫
Performing the: A Step-by-Step Tutorial ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫
- ꯕꯥꯔ ꯑꯗꯨ ꯑꯟꯗꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ) ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫
- ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯔꯒꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯀꯔꯂꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯃꯨ꯫
- ꯕꯥꯔ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯐꯥꯎꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
Tips for Performing ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫
- **ꯒ꯭ꯔꯤꯞ ꯑꯃꯁꯨꯡ ꯑꯦꯂꯕꯣ ꯄꯣꯖꯤꯁꯟ**: ꯀꯦꯕꯜ ꯕꯥꯔ ꯑꯗꯨ ꯑꯟꯗꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯌꯦꯡꯗꯨꯅꯥ) ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯛꯁꯁꯤꯡ ꯑꯗꯨ ꯐ꯭ꯂꯦꯌꯔ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯕꯨ ꯂꯧꯊꯣꯛ-ꯂꯧꯁꯤꯟ ꯇꯧꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ; ꯃꯁꯤꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯏꯐꯦꯛꯇ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ**: ꯃꯊꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯥꯔ ꯑꯗꯨ ꯈꯨꯠꯁꯥꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫ ꯁꯔꯨꯛ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫
ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫ FAQs
Can beginners do the ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯅꯦꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯁꯨ ꯃꯈꯣꯌꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
What are common variations of the ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫?
- ꯀꯦꯕꯜ ꯍꯥꯃꯔ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯕꯥꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯔꯣꯞ ꯑꯦꯇꯦꯆꯃꯦꯟꯇ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯞ ꯑꯁꯤ ꯍꯥꯃꯗꯣꯀꯄꯒꯥ ꯃꯥꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯞ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯃꯒꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
- ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯀꯦꯕꯜ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯁꯂꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯀꯣꯀꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
- ꯀꯦꯕꯜ ꯄ꯭ꯔꯤꯆꯔ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯅꯕꯥ ꯄ꯭ꯔꯤꯆꯔ ꯕꯦꯟꯆ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯇꯩ ꯃꯁꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯋꯥꯈꯜ ꯍꯟꯊꯍꯜꯂꯤ꯫
- ꯀꯦꯕꯜ ꯀꯟꯁꯦꯟꯠꯔꯦꯁꯟ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯀꯦꯕꯜ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯅꯥ ꯕꯥꯏꯁꯦꯄꯇꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯥ ꯌꯥꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯃꯁꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫
What are good complementing exercises for the ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫?
- ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯄꯨꯁꯗꯥꯎꯅꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯕꯁꯨ, ꯃꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯕꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯒꯤ ꯃꯥꯌꯣꯛꯇꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯁꯤꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯂꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯁꯤ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯏꯅꯚꯣꯂꯕꯃꯦꯟꯇ ꯂꯤꯃꯤꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯥ ꯄꯤ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯍꯟꯗꯨꯅꯥ ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
Related keywords for ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫
- ꯀꯦꯕꯜ ꯕꯥꯏꯁꯦꯞ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯑꯋꯥꯡꯕꯥ ꯑꯥꯔꯝ ꯀꯦꯕꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯁꯤꯡ꯫
- ꯕꯥꯏꯁꯦꯄꯁꯀꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ꯫
- ꯖꯤꯝ ꯀꯦꯕꯜ ꯑꯥꯔꯝ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ꯫
- ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯇꯦꯛꯅꯤꯛ꯫
- ꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯦꯕꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯕꯥꯏꯁꯦꯄꯁꯀꯤꯗꯃꯛꯇꯥ ꯂꯥꯏꯌꯤꯡ ꯀꯦꯕꯜ ꯀꯔꯜ꯫
- ꯀꯦꯕꯜ ꯃꯦꯁꯤꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯥꯏꯁꯦꯞ ꯕꯤꯜꯗꯤꯡ꯫
- ꯑꯋꯥꯡ ꯊꯪꯕꯥ ꯑꯥꯔꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯦꯕꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯀꯦꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
