ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Iliopsoas
• Secondary Muscles: , Adductor Longus, Pectineous, Serratus Anterior, Tensor Fasciae Latae

Introduction to the ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫

ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯀꯣꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯑꯦꯕꯁ, ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯁꯤꯁꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯗꯦꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠꯇꯒꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁ ꯏꯊꯨꯁꯤꯌꯥꯁꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ꯫ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ, ꯍꯀꯆꯥꯡꯒꯤ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ, ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯅꯥ ꯁꯦꯃꯗꯣꯀꯄꯥ ꯶-ꯄꯦꯛ ꯑꯃꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯗꯥ ꯃꯁꯤꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁꯀꯤꯗꯃꯛꯇꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫

• ꯕꯥꯔ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯃꯈꯣꯌꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯕꯥꯔ ꯑꯗꯨꯗꯒꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ, ꯃꯈꯣꯌꯕꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ, ꯌꯥꯝꯅꯥ ꯐꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯄꯨꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯨ꯫
• ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯔꯤꯄꯤꯇꯦꯁꯟ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫

Tips for Performing ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯆꯠꯁꯤꯡ**: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯅꯤ꯫ ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯁꯤ ꯈꯣꯡꯖꯦꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯠꯇꯦ ꯑꯗꯨꯕꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ, ꯋꯥꯈꯜ ꯈꯟꯗꯨꯅꯥ ꯆꯠꯄꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯣꯏꯔꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕ꯭ꯔꯥ, ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗ꯭ꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• **ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯅꯔꯖꯤꯒꯤ ꯂꯦꯚꯦꯜ ꯑꯗꯨ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯣꯛꯁꯤꯖꯦꯟ ꯌꯥꯎꯍꯟꯗꯨꯅꯥ ꯊꯝꯕꯁꯨ ꯌꯥꯏ꯫
• **ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ**: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯒꯅꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯂꯒꯤ ꯔꯦꯟꯖ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯃꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯐꯥꯎꯕꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯐꯥꯎꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫ ꯂꯤꯐꯇꯤꯡ ꯇꯧꯕꯥ꯫

ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊꯀꯤ ꯃꯁꯛ ꯊꯣꯀꯄꯥ ꯆꯥꯡ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯕꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯃꯁꯤꯡꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯣꯗꯤꯐꯥꯏꯗ ꯚꯔꯁꯟ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯈꯣꯡ ꯋꯥꯡꯈꯠꯂꯀꯄꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯠꯇꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀꯨꯂꯕꯇꯤ ꯇꯧꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

What are common variations of the ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫?

• ꯑꯅꯤꯁꯨꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁꯅꯤ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫
• ꯑꯍꯨꯃꯁꯨꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁꯅꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯏꯀꯩ ꯑꯃꯗꯥ ꯁꯣꯀꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯃꯔꯤꯁꯨꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯋꯦꯏꯇꯦꯗ ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁꯅꯤ, ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯆꯦꯂꯦꯟꯖ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯃꯉꯥꯁꯨꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯇ꯭ꯕꯤꯁ꯭ꯇꯅꯤ, ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ꯫?

• ꯔꯁꯤꯌꯥꯒꯤ ꯇ꯭ꯕꯤꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁꯀꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯁꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅꯄꯣꯠ ꯀꯌꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯌꯨꯏꯁ꯭ꯇꯤꯡ ꯃꯣꯁꯟ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆ ꯑꯁꯤ ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁꯁꯤꯡ ꯑꯁꯤ ꯐꯖꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯊꯛ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯑꯦꯕꯁ ꯑꯅꯤꯃꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯂꯣꯌꯅꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯀꯣꯔ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁꯁꯤꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫