ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: HulaBengiFetchRequest isengo.
• Primary Muscles: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Secondary Muscles: Brachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head

Introduction to the ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ꯫

ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ ꯑꯁꯤ ꯕꯦꯛ, ꯁꯣꯜꯗꯔ, ꯕꯥꯏꯁꯦꯄꯁ, ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ, ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯈꯅꯕꯅꯤ꯫ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯃꯣꯁꯟ ꯑꯃꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ ꯃꯁꯤꯅꯥ ꯔꯣꯇꯦꯁꯅꯦꯜ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯖꯤꯂꯤꯇꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯤ꯫

Performing the: A Step-by-Step Tutorial ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ꯫

• ꯀꯦꯕꯜ ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯊꯝꯃꯨ, ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯑꯔꯥꯞꯄꯥ ꯃꯐꯃꯗꯥ ꯆꯦꯟꯊꯍꯟꯗꯨꯅꯥ ꯀꯦꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯣꯁꯟ ꯑꯗꯨ ꯔꯤꯚꯔꯁ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯁꯦꯟꯇꯔꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ꯫
• ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯒꯤ ꯃꯇꯝ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯦꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

Tips for Performing ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ꯫

• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯔꯨꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯐꯔꯝ ꯐꯠꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯉꯝꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯦꯕꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯅꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ: ꯀꯦꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯦꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯅꯛꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯐ꯭ꯂꯦꯌꯔ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ...

ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ꯫ FAQs

Can beginners do the ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯆꯨꯝꯕꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯅꯦꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯐꯝ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯤꯃꯤꯠꯀꯤ ꯃꯄꯥꯟꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯗꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ꯫?

• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯀꯦꯕꯜ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ ꯑꯁꯤꯗꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯌꯨꯅꯤꯂꯦꯇꯦꯔꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁ꯭ꯛꯕꯥꯠꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ ꯑꯁꯤꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯥ ꯔꯣ ꯑꯃꯁꯨꯡ ꯇ꯭ꯕꯤꯁ꯭ꯇꯀꯥ ꯄꯨꯅꯁꯤꯟꯅꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯍꯥꯏ ꯄꯨꯂꯤ ꯀꯦꯕꯜ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ ꯑꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯍꯧꯔꯀꯐꯝ ꯑꯃꯗꯒꯤ ꯂꯧꯊꯣꯀꯄꯥ, ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯦꯕꯜ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯗꯂꯗꯥ ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯋꯥꯐꯝ ꯊꯝꯂꯤ꯫

What are good complementing exercises for the ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ꯫?

• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯔꯣ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯇꯤꯁꯃꯁ ꯗꯣꯔꯁꯤꯗꯥ, ꯑꯗꯨꯕꯨ ꯌꯨꯅꯤꯂꯦꯇꯦꯔꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯒꯤ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯀꯣꯀꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯂꯦꯠ ꯄꯨꯂꯗꯥꯎꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯔꯣ ꯑꯁꯤ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯄ꯭ꯔꯥꯏꯃꯥꯔꯤ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ, ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯃꯁꯂꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯋꯥꯍꯟꯊꯣꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫