ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Quadriceps

Introduction to the ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ꯫

ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯥꯏꯤꯡ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯑꯣꯏꯔꯤꯕꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁꯇꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ, ꯃꯈꯣꯌꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯠꯔꯦꯅꯗꯒꯤ ꯐꯒꯠꯂꯛꯂꯤꯕꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ꯫ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯇꯨꯡꯗꯥ ꯂꯥꯛꯀꯗꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ꯫

• ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯥꯀꯎ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯈꯣꯌꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯐꯥꯎꯕꯥ꯫
• ꯔꯤꯂꯤꯖ ꯇꯧ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯄꯥꯟꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ꯫

• ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ: ꯈꯨꯎ ꯑꯃꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯊꯤꯡꯅꯕꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯆꯠꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯅꯥꯀꯜ ꯑꯃꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯕꯥ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯁ꯭ꯠꯔꯦꯟ ꯂꯩꯍꯟꯗꯦ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ ꯁ꯭ꯠꯔꯦꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯌꯧꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯞ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯇꯣꯏꯂꯦꯠ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯌꯧꯅꯕꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯀ꯭ꯕꯗ꯭ꯔꯤꯁꯦꯄꯁꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯗꯤ

ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ꯫ FAQs

Can beginners do the ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯥꯏꯅꯤꯡ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯟꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯒꯥꯏꯗꯂꯥꯏꯟ ꯑꯃꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫ 3. ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 4. ꯁꯦꯀꯦꯟꯗ 15-30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯥꯌꯀꯩꯁꯤꯡ ꯍꯣꯡꯗꯣꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯃꯐꯃꯗꯥ ꯊꯨꯒꯥꯏꯒꯅꯨ꯫ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯣꯔꯃꯦꯂꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯁꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯂꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯂꯕꯗꯤ, ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

What are common variations of the ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯁ꯭ꯠꯔꯦꯆ: ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ ꯁꯄꯣꯔꯠ ꯑꯃꯗꯥ ꯊꯝꯃꯨ, ꯈꯣꯡ ꯑꯃꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯃꯗꯨ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯁ꯭ꯠꯔꯦꯆ (side lying Quadriceps Stretch): ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯜ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫
• ꯄ꯭ꯔꯣꯅꯦꯟ ꯀ꯭ꯕꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯁ꯭ꯠꯔꯦꯆ (prone Quadriceps Stretch): ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯈꯣꯡ ꯑꯃꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯤꯡꯅꯕꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯆꯠꯂꯨ꯫ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ (quadririceps) ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯈꯨꯎꯒꯤ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯁ꯭ꯠꯔꯦꯆ (kneeling Quadriceps Stretch): ꯈꯨꯎ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

What are good complementing exercises for the ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ꯫?

• ꯂꯪꯁ (lunges): ꯂꯪꯁꯁꯤꯡꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯑꯁꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯕꯥ ꯁ꯭ꯠꯔꯦꯆꯇꯒꯤ ꯈꯔꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯀ꯭ꯕꯥꯗꯁꯤꯡꯒꯤ ꯁ꯭ꯇꯦꯇꯤꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫
• ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁꯇꯥꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯤ, ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ, ꯃꯁꯤꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯁꯂꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯇꯨꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫