ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ꯫

• Body Part: Ningtokpa
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि

Introduction to the ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ꯫

ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯋꯥꯜ ꯁꯄꯣꯔꯇꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯐꯣꯔꯝ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁꯇꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ꯫

• ꯁꯄꯣꯔꯇꯀꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯋꯥꯜ ꯑꯗꯨꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯥꯏꯟ ꯑꯃꯥ ꯁꯦꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠ (left hamstring) ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠ (glute) ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯗꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯇꯧ꯫

Tips for Performing ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ꯫

• **ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯥ**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯝꯃꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯁꯤꯅꯥ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯂꯧꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯔꯤꯄꯕ꯭ꯂꯤꯀꯀꯤ ꯃꯁꯤꯡꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯨꯕꯃꯦꯟꯇꯀꯤ ꯃꯒꯨꯅꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ**: ꯅꯍꯥꯛꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯐꯝ ꯑꯗꯨꯗꯥ ꯍꯤꯡꯒꯠꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯒꯣꯜꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯣꯛꯇꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ**: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯍꯟꯗꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ꯫ FAQs

Can beginners do the ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯋꯥꯜ ꯁꯄꯣꯔꯠ ꯑꯁꯤꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯤꯔꯤ ꯃꯗꯨꯅꯥ ꯍꯧꯖꯤꯛ ꯐꯥꯑꯣꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯂꯤꯕꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ꯫?

• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ: ꯅꯍꯥꯛꯀꯤ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯥ ꯈꯣꯡꯗꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯊꯥꯎ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯣꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯇꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯍꯦꯅꯕꯥ ꯇꯦꯟꯁꯟ ꯂꯩꯍꯜꯂꯤ꯫
• ꯕꯣꯁꯨ ꯕꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ: ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯈꯣꯡ ꯑꯃꯅꯥ ꯕꯣꯁꯨ ꯕꯣꯜ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯀꯦꯇꯂꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ: ꯑꯔꯨꯝꯕꯥ ꯌꯦꯟꯊꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯈꯔꯥ ꯍꯣꯡꯗꯣꯛꯅꯕꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯣꯏꯗ ꯇꯧ, ꯃꯗꯨꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫
• ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯊꯕꯛ ꯍꯦꯟꯅꯥ ꯌꯥꯎꯍꯟꯅꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫

What are good complementing exercises for the ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ꯫?

• ꯕꯨꯂꯒꯦꯔꯤꯌꯥꯒꯤ ꯁ꯭ꯞꯂꯤꯠ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯈꯣꯡ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠꯀꯥ ꯃꯥꯟꯅꯩ, ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯌꯨꯅꯤꯂꯦꯇꯦꯔꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯑꯀꯛꯅꯅꯥ ꯋꯥꯜ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯇꯇꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯄ꯭ꯔꯥꯏꯃꯥꯔꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯔ ꯆꯦꯟ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯇꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫