ꯁ꯭ꯐꯤꯡꯛꯁ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Erector Spinae, Rectus Abdominis

Introduction to the ꯁ꯭ꯐꯤꯡꯛꯁ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫

ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ, ꯈꯣꯡ, ꯂꯪꯁ, ꯈꯨꯎ, ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯆꯦꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯆꯨꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯌꯣꯒ ꯄ꯭ꯔꯦꯛꯇꯤꯁꯅꯔꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯐꯤꯡꯛꯁ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ꯫
• ꯁ꯭ꯐꯤꯡꯛꯁ ꯄꯣꯖ ꯍꯥꯌꯅꯥ ꯈꯪꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯈꯔꯥ ꯊꯃꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯁꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ꯫

Tips for Performing ꯁ꯭ꯐꯤꯡꯛꯁ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯒꯤ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯄꯨꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀ꯭ꯔꯦꯟ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯃꯗꯥ ꯌꯦꯡꯎ, ꯃꯗꯨꯅꯥ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯃꯨ ꯃꯗꯨꯅꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯃꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯧ: ꯁ꯭ꯐꯤꯡꯛꯁ ꯄꯣꯖ ꯑꯗꯨꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯆꯠꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯒꯅꯤ꯫

ꯁ꯭ꯐꯤꯡꯛꯁ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫ FAQs

Can beginners do the ꯁ꯭ꯐꯤꯡꯛꯁ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯌꯣꯒ ꯑꯃꯁꯨꯡ ꯄꯥꯏꯂꯦꯠꯁꯇꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯕꯦꯀꯕꯦꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯤ ꯑꯃꯁꯨꯡ ꯆꯦꯁ꯭ꯠ, ꯂꯪꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯣꯃꯦꯟ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯦꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯊꯤꯡꯖꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

What are common variations of the ꯁ꯭ꯐꯤꯡꯛꯁ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫?

• ꯒꯤꯖꯥꯒꯤ ꯑꯆꯧꯕꯥ ꯁ꯭ꯐꯤꯡꯛꯁꯒꯨꯝꯕꯥ ꯏꯖꯤꯞꯇꯀꯤ ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯃꯤꯑꯣꯏꯕꯒꯤ ꯃꯀꯣꯛ ꯊꯣꯡꯕꯥ ꯁꯤꯡꯍ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯎꯠꯂꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯧꯁꯤꯡꯒꯤ ꯃꯃꯤ ꯇꯥꯔꯤ꯫
• ꯈꯥ ꯑꯃꯁꯨꯡ ꯈꯥ-ꯅꯣꯡꯄꯣꯛ ꯑꯦꯁꯤꯌꯥꯒꯤ ꯃꯥꯏꯊꯣꯂꯣꯖꯤꯗꯥ ꯄꯨꯔꯨꯁꯃꯔꯤꯒꯥ ꯅꯠꯠꯔꯒꯥ ꯚꯥꯔꯇꯀꯤ ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯁꯤ ꯁꯔꯨꯛ ꯈꯔꯗꯤ ꯃꯤꯑꯣꯏꯕꯥ, ꯁꯔꯨꯛ ꯑꯃꯥ ꯁꯤꯡꯍ ꯑꯃꯁꯨꯡ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯎꯆꯦꯛ ꯑꯣꯏꯅꯥ ꯎꯠꯂꯤ, ꯑꯌꯥꯝꯕꯅꯥ ꯂꯥꯏꯁꯉꯁꯤꯡ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯎꯕꯥ ꯐꯪꯏ꯫
• ꯄꯥꯔꯁꯤꯄꯣꯂꯤꯁꯇꯥ ꯐꯪꯂꯤꯕꯥ ꯄꯥꯔꯁꯤꯌꯥꯟ ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯉꯥꯀꯄꯤ ꯁꯦꯅꯕꯤꯕꯒꯤ ꯃꯁꯛ ꯇꯥꯀꯄꯥ ꯂꯪꯂꯥ ꯑꯃꯒꯤ ꯍꯀꯆꯥꯡ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯐꯣꯡꯗꯣꯀꯏ꯫
• ꯃꯦꯗꯤꯌꯝ ꯌꯨꯔꯣꯄꯤꯌꯟ ꯃꯥꯏꯊꯣꯂꯣꯖꯤꯗꯥ ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯁꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯁꯤꯡꯍꯒꯤ ꯍꯀꯆꯥꯡ, ꯅꯨꯄꯤꯒꯤ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯏꯒꯂꯒꯤ ꯈꯣꯡꯎꯞ ꯂꯩꯕꯥ ꯖꯤꯕ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯐꯣꯡꯗꯣꯀꯏ, ꯃꯁꯤꯗꯥ ꯃꯤꯁ꯭ꯠꯔꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯅꯤꯒ꯭ꯃꯥ ꯌꯥꯑꯣꯔꯤ꯫

What are good complementing exercises for the ꯁ꯭ꯐꯤꯡꯛꯁ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫?

• ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯑꯁꯤ ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯣꯂꯣ-ꯑꯞ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯁꯤꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯉꯃꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯐꯤꯡꯛꯁ ꯄꯣꯖꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯇꯦꯟꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯠꯔꯦꯟ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯁ꯭ꯐꯤꯡꯛꯁ ꯄꯣꯖꯒꯤ ꯃꯇꯃꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯁ꯭ꯐꯤꯡꯛꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫