ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫

• Body Part: ᑐᗐᑲᕑᔭᖏ ᑎᔔᔕᖏᖏ , ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: mni-Mtei translation: ᐁᑮ ᐸᑲᒥ ᐗᐊᑯ
• Primary Muscles: Triceps Brachii

Introduction to the ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫

ꯁꯤꯇꯦꯗ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯋꯥꯍꯟꯊꯣꯛ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ, ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯗꯨ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯇꯧꯒꯗꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯌꯥꯝꯅꯥ ꯇꯣꯟ ꯇꯧꯔꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯁ꯭ꯇꯦꯇꯤꯛ ꯑꯃꯁꯨ ꯐꯪꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯣꯔꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯃꯈꯨꯠ ꯑꯅꯤꯃꯛ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯁꯦꯃꯤꯁꯔꯀꯨꯂꯥꯔ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝꯌꯨꯂꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯁꯣꯀꯍꯟꯗꯅꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯈꯣꯡꯖꯦꯜ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯁꯥꯡꯗꯣꯀꯍꯟꯗꯨꯅꯥ, ꯗꯝꯕꯜ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯖꯤꯅꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯁꯤꯖꯤꯟꯅꯧ꯫
• ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯄꯤꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

Tips for Performing ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫

• ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯒ꯭ꯔꯤꯞ ꯇꯧꯕꯥ: ꯗꯝꯕꯜ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯇꯥ ꯊꯝꯃꯨ, ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯗꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯟꯗꯅꯕꯥ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯔꯣꯏꯗꯕꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯣꯔꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯨ꯫ ꯑꯗꯨꯗꯒꯤ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ꯫ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯍꯅꯒꯅꯤ, ꯃꯣꯃꯦꯟꯇꯃꯗꯥ ꯊꯥꯖꯕꯥ ꯊꯃꯗꯅꯥ꯫
• ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ, ꯃꯗꯨꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯇꯦꯟꯁꯟ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯁꯨꯞꯅꯒꯤ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯕ꯭ꯔꯦ

ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫ FAQs

Can beginners do the ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯤꯇꯦꯗ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯒꯤ ꯆꯥꯡ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫?

• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯁꯤꯇꯦꯗ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯃꯃꯒꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯃꯁꯜ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯨꯄꯊꯣꯛꯂꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯂꯩꯕꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯊꯕꯛ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯁꯥꯡꯗꯣꯛꯇꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯗꯝꯕꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯕꯥꯔꯕꯦꯜ ꯁꯤꯖꯤꯟꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯁꯤ ꯈꯔꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯗꯨꯗꯒꯤ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫

What are good complementing exercises for the ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫?

• ꯗꯤꯞ ꯑꯁꯤ ꯁꯤꯇꯦꯗ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯁꯤꯡꯒꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ (ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ)ꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯑꯗꯨꯕꯨ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫
• ꯑꯣꯚꯔꯍꯦꯗ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯄ꯭ꯔꯦꯁꯁꯤꯡ ꯑꯁꯤ ꯁꯤꯇꯦꯗ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯒꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯃꯔꯤ ꯂꯩꯅꯩ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯄꯨꯁꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯏ, ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯂꯒꯤ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯁꯔꯨꯀꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯐꯒꯠꯍꯜꯂꯤ꯫