ꯂꯦꯐꯠ ꯍꯨꯛ꯫ ꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• Body Part: Haanbaakeyuyituplyometricskeyayaa.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Deltoid Anterior, Deltoid Lateral, Gastrocnemius, Gluteus Medius, Iliopsoas, Latissimus Dorsi, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Soleus, Tensor Fasciae Latae, Teres Major

Introduction to the ꯂꯦꯐꯠ ꯍꯨꯛ꯫ ꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

ꯕꯣꯛꯁꯤꯡꯗꯥ ꯂꯦꯐꯠ ꯍꯨꯛ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯕꯣꯛꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯥꯔꯁꯜ ꯑꯥꯔꯇꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯁꯨ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯁꯥꯅꯥ ꯃꯁꯥꯕꯨ ꯉꯥꯀꯊꯣꯀꯆꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯊꯥꯗꯣꯀꯄꯥ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯥꯖꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯂꯦꯐꯠ ꯍꯨꯛ꯫ ꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• ꯍꯨꯛ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯄꯥꯋꯔ ꯖꯦꯅꯦꯔꯦꯠ ꯇꯧꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯈꯣꯡꯗꯥ ꯄꯤꯚꯠ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣ ꯑꯗꯨ ꯑꯔꯣꯏꯕꯗꯥ ꯍꯨꯟꯗꯣꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯈꯔꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯥꯀꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯍꯣꯔꯥꯏꯖꯣꯟꯇꯦꯜ ꯑꯥꯔꯛ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯏꯟꯗꯦꯛꯁ ꯑꯃꯁꯨꯡ ꯃꯤꯗꯜ ꯐꯤꯉ꯭ꯒꯔꯒꯤ ꯅꯈꯨꯠꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨꯒꯥ ꯁꯝꯅꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯑꯃꯁꯨꯡ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫
• ꯀꯟꯇꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫ ꯃꯨꯚꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯒꯥꯔꯗ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯊꯝꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

Tips for Performing ꯂꯦꯐꯠ ꯍꯨꯛ꯫ ꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• ꯄꯤꯚꯠ ꯑꯃꯁꯨꯡ ꯔꯣꯇꯦꯠ: ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯁꯛꯇꯤ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯔꯣꯇꯦꯁꯅꯗꯒꯤ ꯂꯥꯀꯏ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯈꯛꯇꯗꯒꯤ ꯂꯥꯀꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯍꯨꯛ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯄꯤꯚꯠ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯇꯨꯡ ꯏꯟꯒꯗꯕꯅꯤ꯫ ꯃꯐꯃꯁꯤꯗꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯈꯛꯇꯃꯛ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯍꯨꯛ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯅꯤ, ꯃꯁꯤꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯗꯦ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯍꯣꯔꯥꯏꯖꯣꯟꯇꯦꯜ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ: ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯍꯨꯛ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯍꯣꯔꯥꯏꯖꯣꯟꯇꯦꯜ ꯑꯣꯏꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯌꯦꯡꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠ ꯑꯗꯨ ꯑꯁꯣꯛ-ꯑꯄꯅꯗꯒꯤ ꯉꯥꯀꯊꯣꯛꯀꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯊꯨꯃꯖꯤꯅꯕꯥ (thumb) ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯊꯝꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯈꯨꯠ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯑꯣꯚꯔ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫

ꯂꯦꯐꯠ ꯍꯨꯛ꯫ ꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯂꯦꯐꯠ ꯍꯨꯛ꯫ ꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯦꯐꯠ ꯍꯨꯛ ꯕꯣꯛꯁꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯃꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯉꯖꯤꯅꯕꯥ ꯌꯥꯏ ꯃꯗꯨꯗꯤ ꯂꯦꯐꯠ ꯍꯨꯛ ꯑꯁꯤ ꯕꯣꯛꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯄꯟꯆꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯕꯗꯥ ꯃꯇꯝ ꯈꯔꯥ ꯆꯪꯂꯝꯕꯥ ꯌꯥꯏ꯫ ꯂꯦꯐꯠ ꯍꯨꯛ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯛꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁ꯭ꯇꯦꯄꯁꯤꯡ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯅꯍꯥꯛꯀꯤ ꯕꯦꯁꯤꯛ ꯕꯣꯛꯁꯤꯡ ꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛꯂꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯄꯤꯚꯠ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯐꯨꯇꯇꯥ ꯁꯤꯖꯤꯟꯅꯒꯗꯕꯅꯤ꯫ 3. ꯃꯇꯝ ꯑꯗꯨꯃꯛꯇꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯍꯨꯏꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 4. ꯅꯍꯥꯛꯀꯤ ꯏꯟꯗꯦꯛꯁ ꯑꯃꯁꯨꯡ ꯃꯤꯗꯜ ꯐꯤꯉ꯭ꯒꯔꯒꯤ ꯅꯈꯨꯠꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨꯒꯥ ꯁꯝꯅꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫ 5. ꯍꯨꯛ ꯑꯗꯨ ꯊꯥꯗꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯊꯨꯅꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ꯫ ꯄꯟꯊꯨꯡꯐꯝ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯃꯁꯤ ꯇꯝꯅꯕꯒꯤꯗꯃꯛꯇꯁꯨ ꯇꯀꯁꯤꯜꯂꯤ꯫

What are common variations of the ꯂꯦꯐꯠ ꯍꯨꯛ꯫ ꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

• ꯆꯦꯛ ꯂꯦꯐꯠ ꯍꯨꯛ: ꯃꯁꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯗꯤꯐꯦꯟꯁꯀꯤ ꯍꯨꯛ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯂꯥꯞꯅꯥ ꯊꯝꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯊꯤꯡꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯍꯀꯆꯥꯡꯒꯤ ꯂꯦꯐꯠ ꯍꯨꯛ: ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯒꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯍꯨꯛ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ, ꯃꯍꯧꯁꯥꯅꯥ ꯔꯤꯕꯟ ꯅꯠꯠꯔꯒꯥ ꯂꯤꯚꯔꯗꯥ, ꯑꯄꯟꯕꯥ ꯑꯃꯕꯨ ꯁꯣꯀꯍꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯣꯀꯑꯥꯎꯠ ꯄꯟꯆ ꯑꯃꯒꯤꯗꯃꯛ ꯁꯦꯠ ꯇꯧꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯀꯥꯎꯟꯇꯔ ꯂꯦꯐꯠ ꯍꯨꯛ: ꯍꯨꯛ ꯑꯁꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯒꯤ ꯄꯟꯆ ꯑꯃꯒꯤ ꯄꯥꯎꯈꯨꯝ ꯑꯣꯏꯅꯥ ꯊꯥꯏ, ꯃꯈꯣꯌꯒꯤ ꯃꯥꯌꯣꯛꯇꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯍꯨꯛ ꯑꯗꯨꯒꯤ ꯄꯥꯋꯔ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁꯣꯚꯦꯜ ꯍꯨꯛ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯍꯨꯛ ꯑꯃꯁꯨꯡ ꯑꯄꯥꯔꯀꯇꯀꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯍꯥꯏꯕ꯭ꯔꯤꯗ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯒꯤ ꯆꯤꯟ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯁꯣꯛꯅꯕꯒꯤꯗꯃꯛ ꯃꯊꯛꯇꯥ ꯊꯣꯀꯄꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯊꯥꯏ꯫

What are good complementing exercises for the ꯂꯦꯐꯠ ꯍꯨꯛ꯫ ꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

• ꯍꯦꯚꯤ ꯕꯦꯒ ꯇ꯭ꯔꯦꯅꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯂꯦꯐꯠ ꯍꯨꯛ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯄꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯁꯦꯃꯒꯠꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯆꯠꯀꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯑꯃꯁꯨꯡ ꯏꯝꯄꯦꯛꯇ ꯑꯗꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯄꯤꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯥꯃꯀꯄꯨ ꯀꯔꯝꯅꯥ ꯄꯣꯖꯤꯁꯟ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨꯁꯨ ꯈꯪꯖꯤꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁ꯭ꯄꯤꯗ ꯕꯦꯒ ꯇ꯭ꯔꯦꯅꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯦꯟꯗ-ꯑꯥꯏ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯤꯗ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯍꯨꯛ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯔꯤꯗꯝ ꯑꯃꯁꯨꯡ ꯇꯥꯏꯃꯤꯡ ꯉꯥꯛꯇꯨꯅꯥ ꯊꯃꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯇꯥꯀꯏ, ꯃꯗꯨ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯆꯨꯝꯕꯥ ꯂꯦꯐꯠ ꯍꯨꯛ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫