ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Obliques, Tensor Fasciae Latae

Introduction to the ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫

ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯣꯕꯂꯤꯛ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯕꯦꯂꯦꯟꯁ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯋꯥꯏꯛ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯃꯁꯂꯁꯤꯡꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ, ꯊꯣꯡꯅꯥꯎ ꯑꯃꯥ ꯁꯦꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯅꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯃꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫
• ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯥ ꯂꯦꯞꯄꯤꯌꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯑꯗꯨꯒꯥ ꯎꯅꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯄꯥꯟꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ꯫

Tips for Performing ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ (hips) ꯑꯗꯨ ꯂꯩꯃꯥꯌꯗꯒꯤ ꯂꯧꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯍꯟꯗꯅꯕꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯀꯣꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯌꯥꯍꯅꯕꯅꯤ꯫ ꯃꯁꯤꯗꯒꯤ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛꯇꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯕꯥ ꯁ꯭ꯠꯔꯦꯠ ꯂꯥꯏꯟ ꯑꯃꯥ ꯈꯅꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯁꯤꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯑꯁꯤ ꯊꯝꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫
• ꯂꯥꯡꯇꯛꯅꯒꯅꯨ: ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯈꯣꯡꯖꯦꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯠꯇꯦ꯫

ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫ FAQs

Can beginners do the ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯪꯖꯤꯅꯕꯥ ꯌꯥꯏ ꯃꯗꯨꯗꯤ ꯃꯁꯤ ꯀꯣꯔ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯣꯕꯂꯤꯛ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ ꯚꯦꯔꯤꯑꯦꯁꯅꯗꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯕꯦꯁꯤꯛ ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯏꯗ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯔꯤꯄꯤꯇꯦꯁꯟ ꯃꯁꯤꯡ ꯍꯟꯊꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫

What are common variations of the ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫?

• ꯋꯦꯏꯇꯦꯗ ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯅꯕꯥ ꯗꯝꯕꯜ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯟꯀꯦꯜ ꯋꯦꯠꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯎꯏ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯑꯃꯗꯥ ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ: ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯅꯥ ꯕꯦꯂꯦꯟꯁꯀꯤ ꯑꯦꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯌꯥꯎꯍꯟꯗꯨꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯑꯦꯕꯗꯛꯁꯟ ꯃꯨꯚꯃꯦꯟꯇꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯊꯤꯡꯖꯤꯜꯂꯤ꯫
• ꯑꯦꯂꯤꯚꯦꯇꯦꯗ ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯄꯣꯔꯇꯤꯡ ꯑꯦꯂꯕꯣ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯠ ꯑꯗꯨ ꯁ꯭ꯇꯦꯞ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯟꯆ ꯑꯃꯒꯨꯝꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯊꯝꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯣꯁꯅꯒꯤ ꯔꯦꯟꯖ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫?

• ꯀ꯭ꯂꯃꯁꯦꯂꯁꯤꯡꯅꯥ ꯍꯤꯞ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯛꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯦꯗꯤꯌꯝ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯤꯃꯁꯄꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯗꯨꯅꯥ ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯅꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ-ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯁꯥꯏꯗ ꯕ꯭ꯔꯤꯖ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯅꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯍꯤꯞ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯂꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫