ꯄꯨꯜ ꯑꯥꯞ ꯇꯧꯕꯥ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Latissimus Dorsi
• Secondary Muscles: Brachialis, Brachioradialis, Teres Major, Trapezius Lower Fibers

Introduction to the ꯄꯨꯜ ꯑꯥꯞ ꯇꯧꯕꯥ꯫

ꯄꯨꯜ-ꯑꯞ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯃꯁꯤꯗꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯣꯗꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁꯤꯡꯅꯕꯥ ꯀꯌꯥ ꯌꯥꯑꯣꯔꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯄꯨꯜ-ꯑꯄꯁꯤꯡ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ, ꯍꯀꯆꯥꯡꯒꯤ ꯀꯝꯄꯣꯖꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯍꯀꯁꯦꯜ ꯍꯦꯟꯅꯥ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏ꯫

Performing the: A Step-by-Step Tutorial ꯄꯨꯜ ꯑꯥꯞ ꯇꯧꯕꯥ꯫

• ꯕꯥꯔ ꯑꯗꯨꯗꯥ ꯑꯀꯅꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯕ꯭ꯂꯦꯗꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯃꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀ꯭ꯔꯣꯁ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯥꯔꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯛꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯕꯥꯔ ꯑꯗꯨ ꯁꯣꯀꯄꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯥꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫

Tips for Performing ꯄꯨꯜ ꯑꯥꯞ ꯇꯧꯕꯥ꯫

• **ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ:** ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯏꯁꯥꯕꯨ ꯂꯃꯖꯤꯡꯕꯤꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ, ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯒꯨꯝꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯦ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯏꯁꯥꯕꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ:** ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯄꯨꯜ-ꯑꯄꯀꯤ ꯃꯇꯃꯗꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁꯣꯟꯊꯕꯥ ꯊꯤꯡꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯉꯃꯍꯅꯒꯅꯤ꯫
• **ꯐꯨꯜ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ:** ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯏꯗꯅꯥ ꯈꯉꯕꯤꯌꯨ꯫

ꯄꯨꯜ ꯑꯥꯞ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯄꯨꯜ ꯑꯥꯞ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯄꯨꯜ-ꯑꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯃꯊꯧ ꯇꯥꯕꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯋꯥꯕꯥ ꯃꯥꯌꯣꯛꯅꯔꯕꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯨꯜ-ꯑꯞ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯇꯣꯞꯄꯥ ꯑꯂꯇꯔꯅꯦꯇꯤꯚ ꯑꯃꯗꯤ ꯄꯨꯜ-ꯑꯄꯇꯥ ꯆꯪꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯄꯨꯁ-ꯑꯞ ꯑꯃꯁꯨꯡ ꯄ꯭ꯂꯥꯉ꯭ꯀꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯅꯤ꯫ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯄꯨꯜ ꯑꯥꯞ ꯇꯧꯕꯥ꯫?

• ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯄꯨꯜ-ꯑꯄꯁꯤꯡ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯃꯈꯨꯠꯁꯤꯡ ꯑꯁꯤ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯅꯕꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯁꯤ ꯈꯨꯎꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯞꯅꯥ ꯊꯃꯏ꯫
• ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯄꯨꯜ-ꯑꯄꯁꯤꯡ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯅꯛꯅꯥ ꯂꯩꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯂꯦꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯄꯁꯤꯡ: ꯃꯁꯤꯗꯥ ꯕꯥꯔ ꯑꯗꯨ ꯈꯨꯠꯅꯥ ꯅꯛꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯃꯔꯣꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫
• ꯅꯦꯒꯦꯇꯤꯕ ꯄꯨꯜ-ꯑꯄꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯨꯚꯃꯦꯟꯇꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯐꯦꯖꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯄꯨꯜ-ꯑꯞ ꯑꯃꯅꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯄꯨꯜ ꯑꯥꯞ ꯇꯧꯕꯥ꯫?

• ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯔꯣꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ, ꯂꯦꯠꯁ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯑꯗꯨꯕꯨ ꯃꯈꯥꯒꯤ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯨꯜ-ꯑꯞ ꯄꯔꯐꯣꯃꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡ: ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯣꯏꯔꯕꯁꯨ, ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡꯅꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯁꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯄꯨꯜ-ꯑꯄꯀꯤ ꯃꯇꯃꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯗꯨ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫