ꯔꯣꯝꯕꯣꯏꯗ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯔꯣꯝꯕꯣꯏꯗ꯫

ꯔꯣꯝꯕꯣꯏꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯔꯣꯝꯕꯣꯏꯗ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯣꯐꯤꯁꯀꯤ ꯁꯤꯟꯃꯤꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯁꯥꯟꯅ-ꯈꯣꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯊꯝꯂꯤꯕꯥ ꯇꯦꯟꯁꯟ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯔꯣꯝꯕꯣꯏꯗ꯫

• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯕ꯭ꯂꯦꯗꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯣꯝꯕꯣꯏꯗꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ, ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯊꯝꯃꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯀꯎ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯔꯣꯝꯕꯣꯏꯗ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯥꯀꯄꯥ ꯑꯁꯤꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯈꯣꯡꯖꯦꯜ ꯈꯨꯗꯤꯡꯃꯛ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯔꯣꯝꯕꯣꯏꯗꯁꯤꯡꯕꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯅꯕꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯁꯤꯖꯤꯟꯅꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯣꯔꯣꯛ ꯕ꯭ꯂꯦꯗꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯥꯞꯅꯥ ꯁꯟꯗꯣꯀꯄꯥ ꯌꯥꯍꯅꯕꯅꯤ꯫ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯒꯤ ꯃꯣꯁꯟ ꯁꯤꯖꯤꯟꯅꯗꯕꯅꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯑꯗꯨ ꯄꯤꯔꯣꯏ꯫
• ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯗꯦ, ꯑꯗꯨꯕꯨ...

ꯔꯣꯝꯕꯣꯏꯗ꯫ FAQs

Can beginners do the ꯔꯣꯝꯕꯣꯏꯗ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯔꯣꯝꯕꯣꯏꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯥ ꯆꯨꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯔꯣꯝꯕꯣꯏꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯕꯤꯒꯤꯅꯔ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯁ꯭ꯀꯦꯄꯨꯂꯥꯔ ꯁ꯭ꯛꯕ꯭ꯌꯥꯔꯁꯤꯡ (Scapular Squeezes): ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯣꯌꯒꯤ ꯃꯔꯛꯇꯥ ꯄꯦꯟꯁꯤꯜ ꯑꯃꯥ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯕꯒꯨꯝꯅꯥ ꯄꯨꯟꯅꯥ ꯊꯝꯃꯨ꯫ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯥꯗꯣꯀꯎ꯫ 2. ꯋꯥꯜ ꯄꯨꯁ-ꯑꯄꯁꯤꯡ (wall push-ups): ꯋꯥꯜ ꯑꯃꯗꯒꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫ 3. ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯄꯨꯜ-ꯑꯦꯄꯥꯔꯇꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯈꯨꯠ ꯑꯅꯤꯃꯛ ꯊꯃꯗꯨꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯕ꯭ꯂꯦꯗꯁꯤꯡ ꯑꯗꯨ ꯄꯨꯟꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫ 4. ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯔꯣꯁꯤꯡ: ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯑꯀꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ, ꯀꯣꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯕ꯭ꯂꯦꯗꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯂꯨ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯤꯌꯨ꯫

What are common variations of the ꯔꯣꯝꯕꯣꯏꯗ꯫?

• ꯔꯣꯝꯕꯣꯏꯗ ꯃꯥꯏꯅꯣꯔ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯟꯇ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯔꯣꯝꯕꯣꯏꯗ ꯃꯦꯖꯔꯒꯤ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯃꯊꯛꯇꯥ ꯂꯩ ꯑꯃꯁꯨꯡ ꯁ꯭ꯀꯦꯄꯨꯂꯥꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯃꯥꯏꯀꯦꯂꯁꯀꯤ ꯔꯣꯝꯕꯁ ꯑꯁꯤ ꯔꯣꯝꯕꯣꯏꯗꯀꯤ ꯑꯦꯅꯥꯇꯣꯃꯤꯛ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯅꯨꯄꯤꯁꯤꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯎꯕꯥ ꯐꯪꯏ ꯑꯃꯁꯨꯡ ꯑꯉꯥꯡ ꯄꯣꯀꯄꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯧꯗꯥꯡ ꯂꯧꯏ꯫
• ꯔꯣꯝꯕꯣꯏꯗ ꯀꯦꯄꯤꯇꯤꯁ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯅꯦꯛ ꯔꯤꯖꯅꯗꯥ ꯎꯕꯥ ꯐꯪꯏ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯛ ꯑꯗꯨ ꯆꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯔꯣꯝꯕꯣꯏꯗ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯁꯤ ꯃꯈꯨꯠꯇꯥ ꯂꯩꯕꯥ ꯚꯦꯔꯤꯑꯦꯟꯇ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯗꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯄꯣꯔꯠ ꯄꯤ꯫

What are good complementing exercises for the ꯔꯣꯝꯕꯣꯏꯗ꯫?

• ꯁ꯭ꯀꯦꯄꯨꯂꯥꯔ ꯔꯤꯠꯔꯦꯀꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯔꯣꯝꯕꯣꯏꯗ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯈꯣꯌꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯑꯅꯥꯕꯥ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯂꯦꯠ ꯄꯨꯂꯗꯥꯎꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯔꯣꯝꯕꯣꯏꯗꯀꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯔꯣꯝꯕꯣꯏꯗꯁꯤꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯗꯥ ꯂꯦꯇꯤꯁꯃꯁ ꯗꯣꯔꯁꯤ ꯌꯥꯑꯣꯔꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯇꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫