ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈꯣꯡ ꯑꯅꯤ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Gluteus Maximus
• Secondary Muscles: Hamstrings, Quadriceps

Introduction to the ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈꯣꯡ ꯑꯅꯤ꯫

ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯇꯨ ꯂꯦꯒ ꯑꯣꯟ ꯐ꯭ꯂꯣꯔ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯤꯞ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯥꯑꯣꯕꯒꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯗꯥ ꯈꯨꯠꯂꯥꯌ ꯑꯃꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯦ ꯑꯃꯁꯨꯡ ꯃꯐꯝ ꯑꯃꯠꯇꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯄꯦꯏꯟ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈꯣꯡ ꯑꯅꯤ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯝꯂꯒꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ, ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯥꯏꯟ ꯑꯃꯥ ꯁꯦꯝꯂꯕꯥ ꯐꯥꯎꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯑꯅꯤ-ꯑꯍꯨꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯃꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯅꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯃꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ꯫

Tips for Performing ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈꯣꯡ ꯑꯅꯤ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯧꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯟꯊꯗꯨꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯟꯊꯍꯜꯂꯤ꯫
• ꯂꯧꯊꯣꯀꯎ꯫ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯊꯨꯒꯥꯏꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫

ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈꯣꯡ ꯑꯅꯤ꯫ FAQs

Can beginners do the ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈꯣꯡ ꯑꯅꯤ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯇꯨ ꯂꯦꯒ ꯑꯣꯟ ꯐ꯭ꯂꯣꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯒ꯭ꯂꯨꯇꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯝꯃꯨ, ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫ 3. ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯂꯩꯃꯥꯌꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ꯫ 4. ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫ 5. ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯂꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯚꯥꯏꯗꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈꯣꯡ ꯑꯅꯤ꯫?

• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯊꯤꯡꯖꯤꯜꯂꯤ꯫
• ꯑꯔꯨꯝꯕꯥꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ: ꯃꯐꯃꯁꯤꯗꯥ, ꯍꯦꯟꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯄ꯭ꯂꯦꯠ ꯅꯠꯠꯔꯒꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯍꯤꯄꯐꯃꯗꯥ ꯊꯝꯃꯤ꯫
• ꯃꯥꯔꯆꯤꯡ ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯊꯣꯡꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯑꯃꯗꯥ ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯈꯣꯡ ꯑꯁꯤ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯗꯥ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯑꯅꯁ꯭ꯇꯦꯕꯜ ꯁꯔꯐꯦꯁꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁꯤꯡꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯐ꯭ꯂꯣꯔꯗꯥ ꯈꯣꯡ ꯑꯅꯤ꯫?

• ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯇꯨ ꯂꯦꯒ ꯑꯣꯟ ꯐ꯭ꯂꯣꯔ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯃꯣꯁꯅꯒꯤ ꯔꯦꯟꯖ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯍꯥꯏꯄꯔꯠꯔꯣꯐꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡꯅꯥ ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯇꯨ ꯂꯦꯒ ꯑꯣꯟ ꯐ꯭ꯂꯣꯔꯗꯥ ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯌꯥꯑꯣꯕꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯔ ꯆꯦꯟꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯐꯒꯠꯍꯜꯂꯤ꯫