
ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫
Exercise Profile
Related Exercises:
Introduction to the ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫
ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯕꯥꯏꯁꯦꯄꯁ, ꯁꯣꯜꯗꯔ, ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯁꯜ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ, ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯁꯜ ꯁꯦꯃꯒꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯀꯨꯏꯅꯥ ꯆꯠꯄꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫
Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫
- ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯋꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯃꯔꯣꯜ ꯑꯗꯨꯈꯛꯇꯅꯥ ꯆꯠꯀꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯐꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯃꯈꯥ ꯆꯠꯊꯒꯗꯕꯅꯤ꯫
- ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫
- ꯍꯧꯖꯤꯛ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯐꯥꯎꯕꯥ, ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯗꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫
- ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯍꯥꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯣꯟꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯛꯅꯕꯥ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ꯫ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
Tips for Performing ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫
- ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ: ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌ ꯑꯗꯨ ꯈꯛꯇꯃꯛ ꯆꯪꯁꯤꯅꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯕꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯁ꯭ꯃꯨꯗ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯟ: ꯀꯨꯔꯜ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯟ ꯇꯧ꯫ ꯖꯔꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯟ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
- ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁꯔꯒꯤ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯂꯨ ꯑꯗꯨꯕꯨ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯣꯛ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯁꯤꯖꯤꯟꯅꯔꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯃꯐꯃꯗꯥ ꯊꯃꯗ꯭ꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯜꯂꯤ꯫
ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫ FAQs
Can beginners do the ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯁꯤꯡꯅꯕꯥ ꯂꯩꯕꯥ ꯑꯗꯨꯕꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯥ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯁꯨꯄꯔꯚꯥꯏꯖ ꯇꯧꯕꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫
What are common variations of the ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫?
- ꯍꯥꯃꯔ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ: ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯍꯨꯠꯇꯥ, ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯗꯥ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯗꯨꯅꯥ) ꯊꯝꯃꯨ, ꯃꯗꯨꯅꯥ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯂꯩꯕꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
- ꯗꯝꯕꯜ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯂꯗꯒꯤ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁꯇꯥ ꯑꯣꯂꯇꯔꯅꯦꯇꯤꯡ ꯇꯧꯕꯥ: ꯗꯝꯕꯜ ꯑꯅꯤꯃꯛ ꯃꯇꯝ ꯑꯃꯗꯥ ꯂꯧꯊꯣꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯃꯈꯣꯌꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯇꯦꯟꯁꯅꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯃꯇꯝ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
- ꯗꯝꯕꯜ ꯀꯔꯜ ꯇꯨ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ: ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁꯀꯤ ꯃꯍꯨꯠꯇꯥ, ꯀꯔꯂꯗꯒꯤ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ ꯑꯃꯗꯥ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯟ ꯇꯧ (ꯅꯍꯥꯛꯅꯥ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯍꯨꯟꯗꯣꯀꯎ), ꯃꯗꯨꯅꯥ ꯁꯣꯜꯗꯔꯒꯤ ꯃꯐꯝ ꯀꯌꯥꯗꯥ ꯊꯕꯛ ꯇꯧꯏ꯫
- ꯗꯝꯕꯜ ꯖꯣꯠꯃꯦꯟ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ: ꯄꯥꯡꯊꯣꯀꯄꯥ ꯀ
What are good complementing exercises for the ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫?
- ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁꯁꯤꯡ: ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯇꯔꯦꯜ ꯍꯦꯗꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁꯀꯤ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯁꯣꯜꯗꯔꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡ: ꯍꯥꯃꯗꯣꯀꯄꯥ ꯀꯔꯂꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯕ꯭ꯔꯦꯀꯤꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯜ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯁꯥꯏꯖ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁꯀꯤ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯒꯤ ꯁꯔꯨꯛ ꯑꯗꯨꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯐꯒꯠꯍꯜꯂꯤ꯫
Related keywords for ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫
- ꯗꯝꯕꯜ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫
- ꯗꯝꯕꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯑꯥꯔꯝ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
- ꯕꯥꯏꯁꯦꯄꯁ ꯁ꯭ꯠꯔꯦꯡꯊꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯑꯋꯥꯡ ꯊꯪꯕꯥ ꯈꯨꯠꯁꯥꯒꯤꯗꯃꯛ ꯗꯝꯕꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ꯫
- ꯗꯝꯕꯜ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯔꯨꯇꯤꯟ꯫
- ꯕꯥꯏꯁꯦꯄꯁꯀꯤꯗꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
- ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫
- ꯗꯝꯕꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯑꯥꯔꯝ ꯇꯣꯅꯤꯡ ꯇꯧꯕꯥ꯫
- ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯁꯤꯡꯒꯤꯗꯃꯛ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯀꯔꯜ ꯇꯨ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
















