ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

• Body Part: ᑿᐱᔾ
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ
• Primary Muscles: Gastrocnemius, Hamstrings, Soleus, Tibialis Anterior

Introduction to the ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

ꯕꯥꯔꯕꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯑꯁꯤ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯗꯨꯕꯨ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯔꯅꯔꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯣꯡꯃꯩ ꯀꯥꯞꯄꯥ ꯑꯃꯁꯨꯡ ꯏꯒꯤ ꯁꯔꯛꯌꯨꯂꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯁꯜ ꯐꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯈꯣꯡꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯍꯦꯕꯤꯂꯤꯇꯦꯁꯟ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯄꯥꯝꯅꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯔꯦꯛ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ, ꯃꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ ꯍꯧꯔꯀꯄꯒꯨꯝꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯔꯛꯇꯥ ꯊꯝꯃꯨ꯫
• ꯔꯦꯛ ꯑꯗꯨꯗꯒꯤ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯁꯤꯟꯗꯨꯅꯥ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯅꯥ ꯆꯠꯂꯤꯉꯩꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯌꯨ꯫
• ꯃꯁꯤ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯔꯣꯜ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯃꯦꯁꯦꯖ ꯇꯧꯅꯕꯥ ꯄ꯭ꯔꯣꯁꯦꯁ ꯑꯗꯨ ꯔꯤꯞ ꯀꯌꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯃꯅꯥ ꯃꯥꯁ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯄ꯭ꯔꯦꯁꯔ ꯌꯥꯝꯅꯥ ꯄꯤꯕꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯒꯥ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯂꯩꯕꯅꯥ ꯏꯐꯦꯛꯇ ꯀꯌꯥ ꯂꯩꯔꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁꯦꯟꯁꯟ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯛꯇꯨꯅꯥ ꯂꯥꯏꯠ ꯄ꯭ꯔꯦꯁꯔꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯐꯣꯝ ꯄꯦꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ: ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯍꯟꯗꯅꯕꯥ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯐꯣꯝ ꯄꯦꯗ ꯅꯠꯠꯔꯒꯥ ꯇꯣꯏꯂꯦꯠ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯃꯁꯤꯅꯥ ꯍꯥꯔꯗ ꯃꯦꯇꯜ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯀꯨꯁꯟ ꯑꯃꯥ ꯄꯤꯒꯅꯤ, ꯃꯗꯨꯅꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯊꯣꯀꯍꯅꯕꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫
• ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ: ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯔꯣꯜ ꯇꯧ꯫ ꯌꯥꯡꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯪꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯣꯠ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯏ꯫

ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯂꯐ-ꯃꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯋꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯂꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯇꯅꯦꯁ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫

What are common variations of the ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀꯥꯜꯐ ꯁꯦꯂꯐ-ꯃꯦꯁꯦꯖ: ꯃꯐꯃꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯂꯦꯞꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯈꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯁꯦꯂꯐ-ꯃꯦꯁꯦꯖ: ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯑꯃꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫
• ꯐꯣꯝ ꯔꯣꯂꯔ ꯀꯥꯜꯐ ꯁꯦꯂꯐ-ꯃꯦꯁꯦꯖ: ꯕꯥꯔꯕꯦꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯐꯣꯝ ꯔꯣꯂꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯐꯣꯝ ꯔꯣꯂꯔ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯐꯝꯃꯤꯟꯅꯩ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯔꯣꯜ ꯇꯧꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯋꯦꯏꯇꯦꯗ ꯀꯥꯜꯐ ꯁꯦꯂꯐ-ꯃꯦꯁꯦꯖ: ꯃꯁꯤ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯅꯒꯥ ꯃꯥꯟꯅꯩ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯄ꯭ꯔꯦꯁꯔꯒꯤꯗꯃꯛꯇꯥ ꯕꯥꯔꯕꯦꯂꯗꯥ ꯑꯣꯖꯟ ꯄ꯭ꯂꯦꯇꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫ ꯑꯗꯣꯝ

What are good complementing exercises for the ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁꯦꯜꯐ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫?

• ꯐꯣꯝ ꯔꯣꯂꯤꯡ: ꯃꯁꯤ ꯕꯥꯔꯕꯦꯜ ꯃꯦꯁꯦꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯁꯦꯂꯐ-ꯃꯦꯁꯦꯖꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯁꯟ ꯑꯃꯁꯨꯡ ꯇꯩꯁꯤꯅꯕꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆꯁꯤꯡ ꯌꯥꯎꯍꯅꯕꯅꯥ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯕꯨ ꯃꯦꯁꯦꯖ ꯇꯦꯛꯅꯤꯀꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯔꯤꯁꯦꯄꯇꯤꯚ ꯑꯣꯏꯍꯟꯗꯨꯅꯥ ꯁꯦꯂꯐ-ꯃꯦꯁꯦꯖ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫