ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Gluteus Maximus, Hamstrings, Obliques
• Secondary Muscles: Deltoid Posterior, Gastrocnemius, Latissimus Dorsi, Quadriceps, Rectus Abdominis

Introduction to the ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ꯫

ꯁꯔꯕꯉ꯭ꯒꯥꯁꯟ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ ꯑꯁꯤ ꯕ꯭ꯂꯗ ꯁꯔꯀꯨꯂꯦꯁꯟ, ꯗꯥꯏꯖꯦꯁꯟ, ꯑꯃꯁꯨꯡ ꯔꯦꯁ꯭ꯄꯤꯔꯦꯇꯔꯤ ꯁꯤꯁ꯭ꯇꯦꯃꯒꯤ ꯍꯀꯁꯦꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯤꯠꯌꯦꯡ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯌꯥꯏꯐ-ꯊꯧꯔꯥꯡ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯆꯨꯝꯃꯤ꯫ ꯊꯥꯏꯔꯣꯏꯗꯀꯤ ꯐꯉ꯭ꯀꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯇꯨꯝꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯋꯥꯏ ꯌꯥꯑꯣꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯣꯀꯍꯅꯕꯥ ꯉꯝꯕꯒꯤ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯂꯒꯤꯗꯃꯛ ꯃꯤꯌꯥꯝꯅꯥ ꯄꯣꯖ ꯑꯁꯤ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯄꯨꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯤꯂꯤꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ 5ꯗꯒꯤ 10 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯤꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ꯫
• ꯔꯤꯂꯤꯖ ꯇꯧꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯦꯇꯇꯥ ꯊꯝꯃꯨ, ꯃꯇꯝ ꯑꯃꯗꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ ꯑꯃꯥ꯫

Tips for Performing ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ꯫

• ꯁꯄꯣꯔꯠ ꯁꯤꯖꯤꯟꯅꯧ: ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯁꯄꯣꯔꯠ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯈꯥꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯀꯝꯕꯜ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯣꯒ ꯕꯣꯂꯁ꯭ꯇꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯀꯝꯕꯜ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯦꯇꯔꯤꯑꯦꯜ ꯑꯗꯨꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯣꯖꯗꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯑꯗꯨꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯈꯨꯎꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯈꯣꯡꯄꯥꯛ ꯐꯥꯎꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯇꯨꯡꯗꯥ ꯆꯦꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯈꯣꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯄ꯭ꯔꯦꯁꯔ ꯈꯔꯥ ꯂꯧꯊꯣꯛꯀꯅꯤ꯫

ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ꯫ FAQs

Can beginners do the ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯔꯕꯉ꯭ꯒꯥꯁꯟ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ ꯑꯁꯤ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠ ꯂꯦꯚꯦꯜ ꯄꯣꯖ ꯑꯃꯅꯤ ꯍꯥꯌꯅꯥ ꯂꯧꯅꯩ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯕꯨ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯌꯣꯒ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯑꯃꯒꯤ ꯌꯦꯡꯁꯤꯅꯕꯒꯤ ꯃꯈꯥꯗꯥ ꯄꯣꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯀꯝꯕꯜ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯂꯁ꯭ꯇꯔꯒꯨꯝꯕꯥ ꯄ꯭ꯔꯣꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯕꯨꯁꯨ ꯄꯣꯖ ꯑꯁꯤꯗꯥ ꯂꯥꯏꯊꯣꯀꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯁꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ꯫

What are common variations of the ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ꯫?

• ꯅꯤꯔꯂꯝꯕꯥ ꯁꯔꯕꯉ꯭ꯒꯥꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯁꯄꯣꯔꯠ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯚꯔꯖꯟ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯠꯁꯥꯗꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯠꯇꯥ ꯌꯥꯑꯣꯗꯅꯥ ꯄꯣꯖ ꯑꯗꯨ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
• ꯑꯦꯀꯥ ꯄꯗꯥ ꯁꯔꯕꯉ꯭ꯒꯥꯁꯟ, ꯅꯠꯠꯔꯒꯥ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯍꯥꯌꯕꯁꯤ ꯈꯣꯡ ꯑꯃꯅꯥ ꯁꯤꯂꯤꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯦꯅꯕꯥ ꯑꯗꯨꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯂꯃꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯄꯥꯔꯁ꯭ꯕꯥꯏꯛ ꯄꯗꯥ ꯁꯔꯕꯉ꯭ꯒꯥꯁꯟ, ꯅꯠꯠꯔꯒꯥ ꯁꯥꯏꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯑꯁꯤ ꯈꯣꯡ ꯑꯃꯅꯥ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯔꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯅꯥ ꯃꯄꯥꯟꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯍꯥꯂꯥꯁꯥꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯄ꯭ꯂꯧ ꯄꯣꯖ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯈꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯂꯩꯃꯥꯌꯗꯥ ꯁꯣꯀꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗ ꯌꯣꯒ ꯄꯣꯖ꯫?

• ꯐꯤꯁ ꯄꯣꯖ (ꯃꯠꯁꯌꯥꯁꯟ) ꯑꯁꯤꯅꯥ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗꯒꯤ ꯀꯥꯎꯟꯇꯔꯄꯣꯖ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ, ꯀꯣꯛ, ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯌꯥꯑꯣꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯆꯦꯠꯁꯤꯂꯍꯟꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ (ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ) ꯑꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯍꯥꯡꯗꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯟꯗꯒꯤꯗꯃꯛꯇꯥ ꯑꯆꯧꯕꯥ ꯁꯦꯝ ꯁꯥꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫