ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ꯫

• Body Part: ꯐꯥꯁꯤ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Introduction to the ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ꯫

ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ, ꯅꯠꯠꯔꯒꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯣꯁ꯭ꯠ-ꯑꯣꯔꯒꯥꯅꯥꯏꯖꯦꯁꯟ ꯇꯧꯗꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ, ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯁꯂꯒꯤ ꯐꯉ꯭ꯀꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯁꯣꯔꯣꯛ ꯑꯦꯔꯤꯌꯥꯗꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

Performing the: A Step-by-Step Tutorial ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯊꯥꯡꯒꯠꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯄꯥꯟꯗꯥ ꯊꯥꯡꯒꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯅꯕꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯆꯦꯠꯁꯤꯜꯂꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 20ꯗꯒꯤ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯍꯟꯊꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯔꯥꯎꯟꯗ ꯀꯌꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯧ꯫

Tips for Performing ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ꯫

• ꯑꯥꯔꯝ ꯄ꯭ꯂꯦꯁꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯐꯤꯉ꯭ꯒꯔꯁꯤꯡ ꯑꯗꯨ ꯏꯟꯇꯔꯂꯣꯛ ꯇꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯥꯡꯗꯣꯀꯄꯥ ꯉꯃꯗꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯁꯀꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
• ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯊꯥꯡꯒꯠꯇꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯐꯣꯔꯁ ꯇꯧꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ: ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯦꯀꯦꯟꯗ 15ꯗꯒꯤ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯅꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯣꯛꯁꯤꯖꯦꯟ ꯄꯤꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁꯀꯤ ꯏꯐꯦꯛꯇ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯗꯤ ꯊꯝꯕꯅꯤ꯫

ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ꯫ FAQs

Can beginners do the ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ, ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯨꯝꯅꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯍꯦꯂꯊ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

What are common variations of the ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ꯫?

• ꯑꯣꯚꯔꯍꯦꯗ ꯑꯥꯔꯝ ꯔꯤꯆ (overhead arm reach): ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯌꯨ, ꯃꯈꯨꯠ ꯑꯃꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯃꯗꯨ ꯀꯣꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯗꯥ ꯌꯧꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯥꯀꯁꯤꯜꯂꯨ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯌꯨ꯫
• ꯀ꯭ꯔꯣꯁ-ꯕꯣꯗꯤ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯆ (cross-Body Arm Stretch): ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯅꯠꯠꯔꯒꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯥ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯂꯨ꯫
• ꯗꯥꯏꯑꯦꯒꯣꯟ ꯁ꯭ꯠꯔꯦꯆ: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯗꯥꯏꯑꯦꯒꯣꯅꯥꯜ ꯑꯣꯏꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯨ꯫
• ꯀꯣꯟꯅꯥ ꯋꯥꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ: ꯋꯥꯜ ꯑꯃꯒꯤ ꯀꯣꯟꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯃꯃꯗꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯋꯥꯂꯁꯤꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

What are good complementing exercises for the ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ꯫?

• ꯗꯝꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯁꯤꯡꯅꯁꯨ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ - ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯃꯥꯡꯒꯤ ꯁꯔꯨꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤꯕꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯅꯒꯤ ꯔꯦꯟꯖꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯄꯦꯛ ꯗꯦꯛ ꯐ꯭ꯂꯥꯏꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯀꯛꯅꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯑꯣꯐ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆꯀꯤ ꯀꯥꯟꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯂꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫