ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Gluteus Medius, Obliques

Introduction to the ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ, ꯒ꯭ꯂꯨꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯑꯣꯐꯤꯁꯀꯤ ꯁꯤꯟꯃꯤꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯍꯀꯆꯥꯡ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯔꯀꯄꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯅꯥꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯒꯤꯗꯃꯛ ꯄꯥꯝꯅꯕꯥ ꯋꯥꯔꯦꯞ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯂꯩꯕꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯐ꯭ꯂꯦꯠ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯑꯔꯥꯞꯄꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯌꯦꯡꯎ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯅꯕꯥ ꯁꯦꯀꯦꯟꯗ 20-30 ꯐꯥꯎꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯔꯒꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯑꯣꯟꯊꯣꯛꯇꯨꯅꯥ ꯑꯔꯣꯅꯕꯥ ꯃꯐꯃꯗꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯊꯝꯕꯥ: ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯌꯥꯝꯅꯥ ꯇꯧꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯅꯕꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯅꯠꯠꯔꯒꯥ ꯅꯦꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯑꯁꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯃꯦꯠ ꯅꯠꯠꯔꯒꯥ ꯀꯨꯁꯟ ꯁꯔꯐꯦꯁ ​​ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ: ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯄ꯭ꯔꯦꯇꯖꯦꯂꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯦꯃꯖꯤꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ, ꯁ꯭ꯠꯔꯦꯁ ꯑꯁꯤ ꯌꯣꯒꯒꯤ ꯃꯦꯠ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯩ ꯀꯨꯁꯟ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫
• ꯐꯣꯔꯁ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯔꯦꯇꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯑꯅꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯃꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯅꯤ꯫

ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠ, ꯍꯤꯄꯁ, ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯀꯗꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯍꯟꯗꯅꯕꯥ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯠꯔꯕꯗꯤ, ꯃꯈꯣꯌꯗꯨ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯔꯖꯟ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯦꯞꯂꯤ, ꯈꯣꯡ ꯑꯃꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯛꯅꯕꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯐꯕꯥ ꯁ꯭ꯠꯔꯦꯠ ꯑꯃꯥ ꯄꯤ꯫
• ꯂꯥꯏꯌꯤꯡ ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ (Lying Pretzel Stretch): ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯈꯣꯡ ꯑꯃꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯒ꯭ꯂꯨꯠ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯑꯃꯥ ꯃꯃꯥꯡꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯅꯥ ꯃꯇꯨꯡꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯐꯝꯃꯤꯟꯅꯩ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯆꯦꯟꯊꯅꯕꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ꯫
• ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯀ꯭ꯕ꯭ꯌꯥꯗ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯂꯦꯞꯄꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠꯅꯥ ꯆꯦꯅꯕꯥ, ꯃꯗꯨꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯁ꯭ꯠꯔꯦꯠ ꯑꯃꯥ ꯄꯤ꯫

What are good complementing exercises for the ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆꯇꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯇ꯭ꯌꯨꯏꯁ꯭ꯇꯤꯡ ꯃꯣꯁꯟ ꯑꯁꯤꯕꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯁ꯭ꯠꯔꯦꯆ: ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤꯅꯥ ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯤꯄꯐꯝ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯅꯨꯡꯒꯤ ꯈꯣꯡꯎꯞ ꯆꯦꯠꯁꯤꯅꯕꯗꯁꯨ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯁ꯭ꯠꯔꯦꯆꯀꯤꯗꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫