ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ꯫

• Body Part: ᑐᗐᑲᕑᔭᖏ ᑎᔔᔕᖏᖏ , ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: mni-Mtei translation: ᐁᑮ ᐸᑲᒥ ᐗᐊᑯ
• Primary Muscles: Triceps Brachii

Introduction to the ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ꯫

ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯗꯁꯨ ꯁꯣꯀꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯋꯦꯠꯂꯤꯐꯇꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯁꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯐꯖꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯄꯥꯝꯅꯩ꯫

Performing the: A Step-by-Step Tutorial ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ ꯐꯥꯎꯕꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯆꯥꯡꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯕꯥꯔ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯁꯣꯀꯍꯟꯗ꯭ꯔꯤꯕꯐꯥꯎꯕꯥ ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯨ ꯈꯛꯇꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯈꯥꯗꯥ ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯕꯥꯔ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯥꯡꯗꯣꯀꯎ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯣꯛ ꯇꯧꯗꯅꯥ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯕꯥꯔ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯕꯥꯔ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧ꯫ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯕꯥꯔ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫
• ꯑꯦꯂꯕꯣ ꯄꯣꯖꯤꯁꯟ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯦꯂꯕꯣꯛꯁꯁꯤꯡ ꯑꯗꯨ ꯅꯥꯀꯣꯡꯁꯤꯡꯗꯥ ꯆꯦꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ ꯃꯗꯨꯅꯥ ꯈꯨꯎꯒꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ (strain) ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯑꯗꯨꯛꯀꯤ ꯃꯇꯤꯛ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯦ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯕꯥꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯂꯦꯚꯦꯜ ꯋꯥꯡꯈꯠꯄꯥ ꯐꯥꯎꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯈꯔꯥ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯕꯥꯔ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤ

ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ꯫ FAQs

Can beginners do the ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯏ.ꯖꯦ.ꯗꯤ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯁꯨꯄꯔꯚꯥꯏꯖ ꯇꯧꯕꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ꯫?

• ꯏꯅꯛꯂꯥꯏꯟ ꯏ.ꯖꯦ.ꯗꯤ.
• ꯏ.ꯖꯦ.ꯗꯤ.
• ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯏ.ꯖꯦ.ꯗꯤ.
• ꯇꯨ-ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯏ.ꯖꯦ.ꯗꯤ.ꯒꯤ ꯕꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯑꯥꯔꯝ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯊꯕꯛ ꯇꯧꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯂꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁ꯫?

• ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯏ.ꯖꯦ.ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯒꯨꯝꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯐ꯭ꯔꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯤ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯁ꯭ꯀꯨꯜ ꯀ꯭ꯔꯥꯁꯔꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ, ꯃꯁꯤꯅꯥ ꯏ.ꯖꯦ.