ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫
Exercise Profile
Related Exercises:
Get the exercise library in your pocket!
Introduction to the ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫
ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣꯞ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯀꯣꯔ-ꯁ꯭ꯠꯔꯥꯡꯊꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯒꯤ ꯊꯥꯀꯀꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯃꯨꯚꯃꯦꯟꯇ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ꯫
Performing the: A Step-by-Step Tutorial ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯑꯗꯨ ꯐ꯭ꯂꯦꯠ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
- ꯑꯗꯨꯗꯒꯤ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯃꯄꯥꯟꯗꯥ ꯊꯣꯀꯎ, ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯍꯧꯔꯀꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯎ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯈꯣꯡ ꯑꯗꯨꯒꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
- ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯝ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯔꯛꯇꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯑꯣꯜꯇꯔ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫
Tips for Performing ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫
- ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ: ꯈꯣꯡꯒꯤ ꯇꯦꯞ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯆꯠꯍꯅꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯥ ꯇꯦꯞ ꯇꯧꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯗꯨ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯎ꯫ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯣꯏꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯑꯗꯨꯁꯨ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯀꯣꯔ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯅꯦꯛ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯊꯝꯃꯨ: ꯅꯍꯥꯛꯀꯤ ꯅꯦꯛ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯃꯊꯛꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯥꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫ FAQs
Can beginners do the ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯀꯤ ꯑꯐꯕꯥ ꯆꯥꯡ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯕꯅꯥ ꯈꯔꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯕꯦꯁꯤꯛ ꯄ꯭ꯂꯥꯉ꯭ꯀꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯄꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯑꯣꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯅꯁꯤꯡ ꯄꯨꯔꯛꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯗꯨ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯊꯋꯥꯌ ꯌꯥꯑꯣꯕꯥ ꯍꯦꯅꯒꯠꯂꯛꯠꯔꯤꯐꯥꯑꯣꯕꯥ ꯔꯤꯞ ꯈꯔꯥ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ꯫
What are common variations of the ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫?
- ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯖꯦꯛ ꯇꯣꯞ ꯇꯦꯞ: ꯑꯋꯥꯡꯕꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯖꯝꯄꯤꯡ ꯖꯦꯛ ꯑꯃꯒꯨꯝꯅꯥ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯦꯞ ꯇꯧ꯫
- ꯑꯣꯂꯇꯔꯅꯦꯇꯤꯡ ꯇꯣꯏ ꯇꯦꯞ ꯂꯩꯕꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯒꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯦꯞ ꯇꯧꯅꯕꯥ ꯈꯣꯡ ꯈꯨꯗꯤꯡꯃꯛ ꯑꯂꯇꯔꯅꯦꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫
- ꯋꯥꯡꯈꯠꯄꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣꯞ ꯇꯦꯞ: ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯁ꯭ꯇꯦꯞ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯟꯆ ꯑꯃꯒꯨꯝꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯊꯝꯂꯒꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯦꯞ ꯇꯧꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
- ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯨ ꯁ꯭ꯛꯕꯥꯠ ꯇꯣꯞ ꯇꯦꯞ: ꯑꯋꯥꯡꯕꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯃꯗꯥ ꯍꯧꯒꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯗꯥ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯟ ꯇꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯠꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯦꯞ ꯇꯧ꯫
What are good complementing exercises for the ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫?
- ꯁꯥꯏꯗ ꯄ꯭ꯂꯥꯉ꯭ꯀꯁꯤꯡ: ꯁꯥꯏꯗ ꯄ꯭ꯂꯥꯉ꯭ꯀꯁꯤꯡꯅꯥ ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯄꯒꯨꯝꯕꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯀꯥꯡꯂꯨꯄꯀꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯕꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯥꯏꯗꯇꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ, ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫
- ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯖꯦꯀꯁꯤꯡ: ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯄꯀꯥ ꯃꯥꯟꯅꯅꯥ, ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯖꯦꯀꯁꯤꯡꯅꯥ ꯄ꯭ꯂꯥꯉ꯭ꯀꯤꯡ ꯑꯁꯤ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯒꯥ ꯄꯨꯅꯁꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯤꯠꯅꯦꯁꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ꯫
Related keywords for ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯋꯥꯏꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯚꯦꯔꯤꯑꯦꯁꯅꯁꯤꯡ꯫
- ꯀꯣꯛ ꯇꯣꯟ ꯇꯧꯕꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯦꯛꯅꯤꯛ꯫
- ꯀꯣꯛꯀꯤꯗꯃꯛ ꯍꯣꯝ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
- ꯅꯣ-ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯋꯥꯏꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯀꯣꯔꯒꯤꯗꯃꯛꯇꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯀꯣꯛ ꯇꯣꯅꯕꯒꯤꯗꯃꯛ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯐ꯭ꯔꯟꯇ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯇꯣ ꯇꯦꯞ ꯇꯧꯕꯥ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
