ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ꯫

• Body Part: ꯆꯉꯩꯕ ꯁꯔꯦꯗꯩ9115.
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि

Introduction to the ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ꯫

ꯗꯝꯕꯜ ꯴ ꯋꯦꯖ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡ, ꯇ꯭ꯔꯦꯄꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯈꯣꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯋꯥꯍꯟꯊꯣꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯗꯝꯕꯂꯁꯤꯡꯒꯤ ꯑꯔꯨꯝꯕꯥꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯕꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯜꯗꯔ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯁꯤꯡꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯗꯥ ꯃꯁꯤꯒꯤ ꯋꯥꯔꯁꯥꯏꯇꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯁꯤꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁꯀꯤꯗꯃꯛꯇꯥ ꯈꯅꯒꯠꯄꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯒ꯭ꯂꯥꯁ ꯑꯃꯗꯥ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯒꯨꯝꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯔꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ ꯃꯈꯣꯌꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯊꯛꯇꯥ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫
• ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯍꯧꯖꯤꯛ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯀꯎ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯃꯈꯣꯌꯗꯨ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯌꯧꯔꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯔꯦꯞ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁꯥꯏꯀꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ꯫

• ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯁꯨ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯊꯝꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯧ꯫
• ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯔꯣꯏꯗꯕꯅꯤ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯂꯧꯊꯣꯀꯄꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯅꯠꯇꯦ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯝꯅꯥ ꯂꯧꯊꯣꯀꯄꯒꯦ ꯍꯥꯌꯕꯗꯨꯅꯤ꯫

ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯍꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝ ꯑꯗꯨ ꯆꯦꯛ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ꯫?

• ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯒꯤ ꯃꯇꯨꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯀꯣꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯃꯥꯌꯊꯣꯡꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤꯅꯥ ꯂꯤꯐꯇꯀꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯥꯔꯝ ꯑꯅꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯁꯛꯇꯤꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯑꯣꯂꯇꯔꯅꯦꯇꯤꯡ ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯌꯥꯎꯏ꯫ ꯃꯁꯤꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯴ ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ꯫?

• ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁꯁꯤꯡ: ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁꯁꯤꯡꯅꯥ ꯑꯦꯟꯇꯤꯔꯤꯑꯣꯔ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯇꯔꯦꯜ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯔ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ 4 ꯋꯦꯁ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁꯀꯥ ꯄꯨꯟꯅꯥ ꯆꯠꯃꯤꯟꯅꯕꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ, ꯃꯁꯤꯅꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯐꯝ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯉꯃꯍꯜꯂꯤ꯫
• ꯗꯝꯕꯜ ꯑꯞꯔꯥꯏꯠ ꯔꯣꯁꯤꯡ: ꯑꯞꯔꯥꯏꯠ ꯔꯣꯁꯤꯡꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯇ꯭ꯔꯦꯄꯦꯖꯤꯌꯁ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯁꯣꯔꯣꯛ ꯋꯥꯔꯀꯑꯥꯎꯇꯇꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯤ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ 4 Ways Lateral Raise ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫