ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Rectus Abdominis
• Secondary Muscles: Gluteus Maximus, Iliopsoas, Obliques, Quadriceps

Introduction to the ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫

ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯑꯁꯤ ꯑꯦꯕꯁ, ꯑꯣꯕꯂꯤꯛ, ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯌꯥꯑꯣꯅꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯋꯥꯔꯁꯥꯏꯇꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯉꯝꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤ ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯥꯑꯣꯕꯒꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯈꯅꯐꯝ ꯑꯃꯅꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯄꯦꯟ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯨ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯀ꯭ꯔꯨꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯁꯦꯝ-ꯁꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ ꯂꯩꯃꯥꯌꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ, ꯑꯗꯨꯒꯥ ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯀ꯭ꯔꯥꯟꯆ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯦ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯇꯨꯅꯥ, ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯃꯥꯌꯄꯥꯛꯅꯥ ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯑꯃꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯆꯦꯠꯁꯤꯅꯍꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯈꯣꯌꯕꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯂꯩꯃꯥꯌꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ, ꯃꯊꯛꯇꯥ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯔꯤ ꯑꯃꯁꯨꯡ ꯃꯣꯃꯦꯟꯇꯃꯗꯥ ꯊꯥꯖꯕꯥ ꯊꯃꯗꯦ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯊꯥꯡꯒꯠꯄꯅꯤ꯫

ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯀꯣꯔ, ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁ, ꯑꯃꯁꯨꯡ ꯍꯤꯄꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯣꯏꯔꯛꯀꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫?

• ꯋꯦꯏꯇꯦꯗ ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯁꯤꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯁꯨꯏꯁ ꯕꯜ ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐ꯭ꯂꯣꯔꯗꯥ ꯇꯧꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯁꯨꯏꯁ ꯕꯣꯜ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤꯕꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯗꯕꯥ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯕꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯑꯦꯂꯤꯚꯦꯇꯦꯗ ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯦꯞ ꯑꯃꯥꯒꯨꯝꯕꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯆꯠꯄꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫

What are good complementing exercises for the ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫?

• ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯁꯤ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆꯀꯥ ꯃꯥꯟꯅꯕꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯑꯗꯨꯕꯨ ꯈꯨꯠꯁꯥ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡ: ꯃꯁꯤꯅꯥ ꯍꯤꯞ ꯔꯦꯏꯁ ꯀ꯭ꯔꯥꯟꯆꯀꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯄꯤꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯃꯊꯛ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯑꯦꯕꯁ ꯑꯅꯤꯃꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯂꯣꯌꯅꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯜꯂꯤ꯫