ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ꯫

• Body Part: n, u, l, l
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Triceps Brachii
• Secondary Muscles: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Introduction to the ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ꯫

ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯕꯣꯗꯤꯕꯤꯜꯗꯤꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯐꯟꯗꯥꯃꯦꯟꯇꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ, ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ ꯐ꯭ꯂꯦꯇꯔꯤꯡ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯎꯠꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯕꯣꯗꯤ ꯕꯤꯜꯗꯔꯁꯤꯡ, ꯃꯣꯗꯦꯂꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯄ꯭ꯔꯦꯖꯦꯟꯇꯦꯁꯟ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯁ꯭ꯇꯦꯖ ꯄ꯭ꯔꯦꯖꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯒꯤ ꯈꯔꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯦꯇꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯁꯥꯏꯖ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯑꯗꯨ ꯎꯠꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯎꯠꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯎ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯅꯕꯥ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯐꯦꯁꯤꯑꯦꯜ ꯑꯦꯛꯁꯞꯔꯦꯁꯟ ꯑꯃꯥ ꯊꯝꯃꯨ꯫
• ꯄꯣꯖ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯅꯥ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ꯫

• ꯍꯦꯟꯗ ꯄꯣꯖꯤꯁꯟ (hand positioning): ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨꯒꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯂꯦꯚꯦꯜ ꯋꯥꯡꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯆꯦꯠꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥ ꯊꯪꯕꯥ ꯃꯥꯌꯀꯩꯗꯥ ꯌꯦꯡꯒꯗꯕꯅꯤ꯫ ꯑꯁꯣꯌꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯈꯨꯠꯅꯥ ꯊꯝꯕꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ (strain) ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯄꯣꯖ ꯑꯗꯨꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯗꯨ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ: ꯄꯣꯖ ꯑꯗꯨ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯗꯨ ꯀꯥꯎꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯥꯌꯗꯥ ꯇꯦꯟꯁꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯄꯣꯖ ꯑꯗꯨ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯑꯣꯏꯅꯥ ꯎꯕꯥ ꯐꯪꯗꯦ꯫
• ꯁꯤꯃꯦꯠꯔꯤ: ꯃꯃꯥꯡꯒꯤ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ ꯑꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯁꯤꯃꯦꯠꯔꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯣꯏꯔꯤ꯫

ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ꯫ FAQs

Can beginners do the ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯕꯣꯗꯤꯕꯤꯜꯗꯤꯡ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁ ꯀꯝꯄꯤꯇꯤꯁꯅꯁꯤꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯋꯦꯌꯔꯅꯦꯁ ꯐꯒꯠꯍꯟꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨ ꯑꯣꯏꯔꯤ꯫ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯃꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ꯫ ꯃꯁꯤ ꯇꯧꯅꯕꯒꯤ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯍꯧꯁꯥꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫ 3. ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯄꯥꯟꯗꯥ ꯊꯝꯃꯨ꯫ 4. ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯎ꯫ 5. ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯄꯣꯖ ꯑꯗꯨ ꯁꯦꯀꯦꯟꯗ 30ꯗꯒꯤ ꯃꯤꯅꯠ ꯑꯃꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯠꯇꯦ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯞꯄꯥ ꯇꯝꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯄꯣꯖ ꯑꯗꯨ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ꯫?

• ꯃꯃꯥꯡꯒꯤ ꯁ꯭ꯇꯦꯟꯁ (Front Stance with Hands Behind the Back): ꯄꯣꯖ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯥꯏꯂꯥꯏꯠ ꯇꯧꯗꯨꯅꯥ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯥꯏꯂꯥꯏꯠ ꯇꯧꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯈꯨꯠꯁꯥꯁꯤꯡ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯨꯅꯥ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯇꯦꯟꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯆꯦꯛꯀꯤ ꯃꯊꯛꯇꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
• ꯍꯤꯄꯇꯥ ꯈꯨꯠ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯇꯦꯟꯁ: ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯍꯤꯄꯇꯥ ꯈꯨꯠ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ, ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯃꯁꯨꯡ ꯑꯦꯁꯤꯃꯦꯠꯔꯤꯛ ꯂꯨꯛ ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫
• ꯈꯨꯠꯁꯥꯁꯤꯡ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯃꯃꯥꯡꯒꯤ ꯁ꯭ꯇꯦꯟꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯤꯃꯦꯠꯔꯤ ꯑꯗꯨ ꯎꯠꯄꯥ, ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖ꯫?

• ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯁꯤꯡ: ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯕ꯭ꯔꯦꯀꯤ, ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯑꯣꯔꯦꯗꯤꯑꯦꯂꯤꯁ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯄꯣꯖꯗꯥ ꯌꯦꯟꯊꯣꯛꯂꯤ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯁꯜ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯡꯅꯥ ꯎꯕꯥ ꯐꯪꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯄꯦꯛꯇꯣꯔꯦꯜ ꯐ꯭ꯂꯥꯏꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯐ꯭ꯔꯟꯇ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯔꯕꯥ ꯄꯣꯖꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ ꯃꯔꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯅꯥ ꯄꯣꯖ ꯑꯗꯨꯗꯥ ꯊꯨꯄꯆꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯤꯃꯦꯠꯔꯤ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤꯕꯨ ꯍꯦꯟꯅꯥ ꯑꯦꯁ꯭ꯇꯦꯇꯤꯛ ꯑꯣꯏꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫