ꯀꯥꯔꯗꯤꯑꯣ ꯂꯨꯡꯒꯦ꯫

• Body Part: Haanbaakeyuyituplyometricskeyayaa.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯀꯥꯔꯗꯤꯑꯣ ꯂꯨꯡꯒꯦ꯫

ꯀꯥꯔꯗꯤꯑꯣ ꯂꯪꯖ ꯑꯁꯤ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯇꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀ꯭ꯕ꯭ꯌꯥꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯍꯧꯔꯀꯄꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯂꯪꯁ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ ꯐꯒꯠꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯍꯥꯔꯠ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯁꯜ ꯇꯣꯟ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯀꯥꯔꯗꯤꯑꯣ ꯂꯨꯡꯒꯦ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯅꯕꯥ ꯈꯨꯎ ꯑꯅꯤꯃꯛ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯅꯥ ꯑꯆꯧꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯅꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯦꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯒꯅꯤ꯫
• ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯑꯐꯕꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ ꯂꯦꯞꯂꯕꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯇꯧꯗꯨꯅꯥ, ꯔꯥꯏꯠ ꯑꯃꯁꯨꯡ ꯂꯦꯐꯠ ꯂꯪꯁꯀꯤ ꯃꯔꯛꯇꯥ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ꯫

Tips for Performing ꯀꯥꯔꯗꯤꯑꯣ ꯂꯨꯡꯒꯦ꯫

• ꯈꯨꯎꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ: ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯨꯎ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯈꯤꯗꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯗꯨ ꯑꯍꯦꯅꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯏꯅꯖꯨꯔꯤꯁꯤꯡꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯇꯧ ꯑꯁꯨꯝꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯎ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯁꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯃꯐꯃꯗꯨꯗꯒꯤ ꯏꯟꯆꯤ ꯈꯔꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯂꯪꯁ ꯈꯨꯗꯤꯡꯃꯛ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯍꯅꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯀꯄꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯄꯨꯗꯨꯅꯥ ꯆꯠꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯃꯗꯥ ꯊꯥꯖꯕꯥ ꯊꯃꯗꯕꯅꯤ꯫
• ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯀꯄꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯀꯥꯔꯗꯤꯑꯣ ꯂꯨꯡꯒꯦ꯫ FAQs

Can beginners do the ꯀꯥꯔꯗꯤꯑꯣ ꯂꯨꯡꯒꯦ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯂꯪꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯦꯟꯅꯥ ꯅꯦꯝꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯅꯕꯒꯤꯗꯃꯛ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯁꯨꯄꯔꯚꯤꯖꯅꯗꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯂꯕꯥ ꯌꯥꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯍꯦꯂꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯚꯥꯏꯗꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯀꯥꯔꯗꯤꯑꯣ ꯂꯨꯡꯒꯦ꯫?

• ꯋꯥꯀꯤꯡ ꯂꯪꯖ (walking Lunge): ꯂꯪꯁꯀꯤ ꯃꯈꯜ ꯑꯁꯤꯅꯥ ꯂꯪꯖꯝ ꯑꯃꯗꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯅꯧꯕꯥ ꯂꯪꯖ ꯑꯃꯗꯥ ꯈꯣꯡ ꯍꯥꯝꯅꯕꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯄꯨꯈꯠꯄꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯂꯦꯇꯔꯦꯜ ꯂꯪꯖ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯈꯣꯡ ꯊꯥꯡꯖꯤꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯥꯌꯀꯩꯗꯥ ꯈꯣꯡ ꯊꯥꯡꯖꯤꯅꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯅꯨꯡꯒꯤ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯖꯝꯄꯤꯡ ꯂꯪꯖ (jumping Lunge): ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯏꯅꯇꯦꯟꯁꯟ ꯑꯣꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯈꯣꯡ ꯍꯣꯡꯗꯣꯛꯅꯕꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯀꯔꯁꯤ ꯂꯪꯖ: ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯟꯗꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯀꯔꯁꯤ ꯑꯃꯥ ꯃꯤꯃꯤꯠ ꯇꯧꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯁꯤꯡꯕꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯀꯥꯔꯗꯤꯑꯣ ꯂꯨꯡꯒꯦ꯫?

• ꯖꯝꯄꯤꯡ ꯖꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯔꯗꯤꯑꯣ ꯂꯪꯖꯁꯤꯡꯕꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯁꯨ ꯄꯤꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯖꯤꯂꯤꯇꯤ, ꯁ꯭ꯄꯤꯗ, ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯂꯪꯁ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯤ꯫
• ꯃꯥꯎꯟꯇꯟ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯔꯗꯤꯑꯣ ꯂꯪꯖꯦꯁꯀꯥ ꯑꯐꯕꯥ ꯃꯦꯆ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡꯁꯨ ꯄꯨꯅꯁꯤꯟꯗꯨꯅꯥ ꯃꯊꯛ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯅꯤꯃꯛꯇꯥ ꯊꯕꯛ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫