ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫
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Introduction to the ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫
ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯀꯥꯔꯗꯤꯑꯣ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯑꯦꯖꯤꯂꯤꯇꯤ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁ ꯏꯊꯨꯁꯤꯌꯥꯁ꯭ꯠ ꯐꯥꯑꯣꯕꯥ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯊꯥꯅꯕꯥ, ꯈꯣꯡꯒꯤ ꯊꯕꯛ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯃꯊꯧ ꯇꯥꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ꯫
Performing the: A Step-by-Step Tutorial ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫
- ꯔꯣꯞ ꯑꯗꯨ ꯁꯣꯟꯊꯕꯥ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯔꯣꯞ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯔꯥꯞꯄꯥ ꯃꯐꯃꯗꯥ ꯏꯟꯆꯤ ꯈꯔꯈꯛꯇꯃꯛ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯗꯥ ꯂꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯈꯨꯗꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯃꯗꯥ ꯏꯟꯆꯤ ꯈꯔꯈꯛꯇꯃꯛ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯨ, ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯔꯣꯞ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯜꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯇꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯔꯤꯗꯝ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ, ꯑꯔꯥꯞꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡ-ꯅꯣꯡꯄꯣꯛꯇꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯒꯤ ꯃꯔꯛꯇꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯑꯣꯜꯇꯔ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯖꯝꯄꯁꯤꯡ ꯑꯗꯨ ꯅꯦꯝꯅꯥ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫
Tips for Performing ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫
- ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯐꯔꯝ ꯑꯃꯥ ꯊꯝꯕꯥ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ, ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯐꯃꯗꯨꯗꯒꯤ ꯏꯟꯆꯤ ꯈꯔꯈꯛꯇꯃꯛ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨꯅꯥ ꯔꯣꯞ ꯑꯗꯨ ꯁꯣꯟꯊꯍꯟꯗꯨꯅꯥ ꯊꯕꯛ ꯑꯌꯥꯝꯕꯗꯤ ꯇꯧꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌ ꯑꯅꯤꯃꯛꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯨ: ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ ꯑꯗꯨꯗꯥ ꯆꯪꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯕꯦꯁꯤꯛ ꯖꯝꯄ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯕꯦꯁꯤꯛ ꯖꯝꯄ ꯑꯗꯨ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯍꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯇꯥꯏꯃꯤꯡ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ,
ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫ FAQs
Can beginners do the ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯔꯤꯗꯝ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ ꯈꯔꯥ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫ ꯕꯦꯁꯤꯛ ꯖꯝꯄ ꯔꯣꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯍꯧꯗꯨꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯑꯁꯤ ꯇꯀꯁꯤꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫
What are common variations of the ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫?
- ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯖꯝꯄ ꯔꯣꯞ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯑꯃꯗꯥ ꯔꯣꯞ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯤ, ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯗꯨ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯅꯕꯥ ꯖꯝꯄꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯈꯣꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯏ꯫
- ꯀ꯭ꯔꯤꯁ-ꯀ꯭ꯔꯣꯁ ꯖꯝꯄ ꯔꯣꯞ: ꯃꯁꯤꯗꯥ ꯔꯣꯞ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯂꯨꯞ ꯑꯃꯥ ꯁꯦꯃꯗꯨꯅꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
- ꯍꯥꯏ ꯅꯤ ꯖꯝꯄ ꯔꯣꯞ: ꯃꯐꯃꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯖꯝꯄ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ, ꯃꯐꯃꯗꯨꯗꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯃꯁꯤꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯆꯦꯂꯦꯟꯖ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
- ꯕꯣꯛꯁꯔ ꯁ꯭ꯇꯦꯞ ꯖꯝꯄ ꯔꯣꯞ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯣꯛꯁꯔ ꯑꯃꯒꯤ ꯈꯣꯡꯒꯤ ꯊꯕꯛ ꯑꯗꯨ ꯅꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯈꯣꯡ ꯑꯃꯗꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯗꯥ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ, ꯃꯁꯤꯅꯥ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯜꯂꯤ꯫
What are good complementing exercises for the ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫?
- ꯁ꯭ꯄꯤꯗ ꯁ꯭ꯀꯦꯇꯔꯁꯤꯡ: ꯃꯁꯤꯅꯥ ꯖꯝꯄ ꯔꯣꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯂꯦꯇꯔꯦꯜ ꯀ꯭ꯕꯤꯀꯅꯦꯁ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯜꯂꯤ꯫
- ꯕꯔꯄꯤꯁ: ꯕꯔꯄꯤꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯖꯝꯄꯤꯡ ꯃꯣꯁꯟ ꯑꯃꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
Related keywords for ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫
- ꯖꯝꯄ ꯔꯣꯞ ꯀꯥꯔꯗꯤꯑꯣ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯔꯣꯞ ꯖꯝꯄꯤꯡ ꯇꯧꯕꯥ꯫
- ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯁ꯭ꯀꯤꯄꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯍꯥꯔꯠ ꯍꯦꯂꯊꯀꯤꯗꯃꯛ ꯔꯣꯞ ꯖꯝꯄꯤꯡ꯫
- ꯀ꯭ꯔꯣꯁꯐꯤꯠ ꯖꯝꯄ ꯔꯣꯞ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯖꯝꯄ ꯔꯣꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ꯫
- ꯀꯥꯔꯗꯤꯑꯣ ꯐꯤꯠꯅꯦꯁꯀꯤꯗꯃꯛ ꯖꯝꯄ ꯔꯣꯞ꯫
- ꯂꯦꯇꯔꯜ ꯖꯝꯄ ꯔꯣꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯖꯝꯄ ꯔꯣꯞ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯖꯝꯄ ꯔꯣꯞ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
