ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• Body Part: Laŋbioipi
• Equipment: mni-Mtei translation: ᐁᑮ ᐸᑲᒥ ᐗᐊᑯ
• Primary Muscles: Brachioradialis
• Secondary Muscles: Biceps Brachii, Brachialis

Introduction to the ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯃꯁꯜ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯑꯣꯔꯦꯗꯤꯑꯦꯂꯤꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁꯥꯏꯖ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯕꯣꯗꯤ ꯕꯤꯜꯗꯔꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯒ꯭ꯔꯤꯞ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯞ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯗꯨ ꯃꯈꯜ ꯀꯌꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯃꯁꯜ ꯕꯦꯂꯦꯟꯁ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯇꯧꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯄꯨꯊꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯄꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• ꯑꯦꯂꯕꯣ ꯄꯣꯖꯤꯁꯟ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯃꯁꯤꯡ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡ ꯑꯗꯨ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯊꯤꯡꯒꯅꯤ, ꯃꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ, ꯁ꯭ꯃꯨꯗ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯖꯔꯛ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯔꯣꯏ꯫
• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ: ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯔꯝ ꯑꯗꯨ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯔꯕꯗꯤ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤ ꯌꯥꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫

ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯃꯁꯂꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯁꯥꯏꯖ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯑꯅꯤꯃꯛ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

What are common variations of the ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

• ꯏ.ꯖꯦ.ꯕꯥꯔ ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯗꯝꯕꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯒꯤꯗꯃꯛ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯅꯕꯥ ꯏ.ꯖꯦ.
• ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯊꯥꯛ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯗꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯄꯣꯔꯇꯦꯕꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯜ ꯑꯣꯄꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯄ꯭ꯔꯤꯆꯔ ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯃꯁꯤꯗꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯅꯕꯥ ꯄ꯭ꯔꯤꯆꯔ ꯕꯦꯟꯆ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯑꯗꯨꯒꯥ ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯀꯟꯠꯔꯦꯛꯁꯅꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

• ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁ: ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯕꯁꯨ, ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇꯒꯤ ꯑꯌꯥꯕꯥ ꯄꯤ꯫
• ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯀꯛꯅꯅꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯔꯂꯁꯤꯡꯗꯥ ꯁꯤꯅꯦꯔꯖꯤꯁ꯭ꯇꯤꯛ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫