ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
Exercise Profile
Related Exercises:
Get the exercise library in your pocket!
Introduction to the ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯔ, ꯒ꯭ꯂꯨꯠ, ꯀ꯭ꯕ꯭ꯌꯥꯗ, ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯐꯨꯜ-ꯕꯣꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯅꯤꯃꯛꯀꯤ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯃꯁꯜ ꯇꯣꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯤꯁꯤꯌꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
Performing the: A Step-by-Step Tutorial ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
- ꯂꯥꯞꯅꯥ ꯆꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯞ-ꯋꯥꯏꯗꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯟꯗꯨꯅꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯄꯨꯟꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯇꯨꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯔꯤꯚꯔꯁ ꯇꯧ꯫
- ꯃꯁꯤꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯁꯤꯒꯤ ꯃꯇꯝ ꯑꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯁꯟꯗꯣꯀꯎ꯫
- ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯇꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯃꯥꯡ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯒꯤ ꯁ꯭ꯞꯂꯤꯠ ꯄꯣꯖꯤꯁꯅꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ, ꯊꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯂꯨ꯫
Tips for Performing ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
- ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯊꯃꯖꯤꯅꯕꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯦꯟꯗ ꯇꯧꯒꯗꯕꯅꯤ꯫
- ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯤꯅꯤꯠ ꯑꯃꯗꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯇꯧꯕꯥ ꯉꯝꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯅꯠꯇꯦ, ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯈꯣꯡꯖꯪ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯒꯨꯟ ꯑꯗꯨꯅꯤ꯫ ꯖꯝꯄ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯈꯨꯗꯤꯡꯃꯛ ꯋꯥꯈꯜ ꯈꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
- ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ: ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯏꯅꯍꯦꯜ ꯇꯧꯕꯥ ꯑꯁꯤꯒꯨꯝꯅꯥ꯫
ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫ FAQs
Can beginners do the ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯌꯥꯑꯣꯕꯥ ꯍꯥꯏ-ꯏꯝꯄꯦꯛꯇ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯑꯅꯧꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯃꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯄꯥꯟꯗꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯇꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯖꯦꯛ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯏꯗ ꯂꯦꯒ ꯔꯦꯏꯁꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯀꯔꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯂꯕꯗꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫
What are common variations of the ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫?
- ꯖꯝꯄꯤꯡ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯖꯝꯄꯤꯡ ꯃꯣꯁꯟ ꯑꯃꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯇꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
- ꯁ꯭ꯛꯕꯥꯠ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯁ꯭ꯞꯂꯤꯇꯀꯤ ꯃꯃꯥꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯛꯕꯥꯇꯤꯡ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯃꯁꯤꯗꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯌꯥꯎꯏ꯫
- ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
- ꯂꯦꯇꯔꯦꯜ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯂꯦꯇꯔꯦꯜ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯃꯅꯨꯡ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯅꯒꯤ ꯊꯣꯡꯅꯥꯎꯁꯤꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
What are good complementing exercises for the ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫?
- ꯑꯋꯥꯡꯕꯥ ꯈꯨꯎ: ꯑꯋꯥꯡꯕꯥ ꯈꯨꯎꯅꯥ ꯀꯣꯔ, ꯀꯥꯂꯚ, ꯑꯃꯁꯨꯡ ꯀ꯭ꯕ꯭ꯌꯥꯗꯒꯨꯝꯕꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡꯕꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ꯫
- ꯕꯔꯄꯤꯁꯤꯡ: ꯕꯔꯄꯤꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯁꯨ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯕꯥ ꯑꯅꯤꯃꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯖꯤꯂꯤꯇꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
Related keywords for ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ꯫
- ꯍꯣꯝ ꯀꯥꯔꯗꯤꯑꯣ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯍꯥꯏ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
- ꯅꯣ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯍꯥꯔꯠ ꯍꯦꯜꯊꯀꯤꯗꯃꯛ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
- ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫
- ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁ ꯐꯤꯠꯅꯦꯁ ꯔꯨꯇꯤꯟ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯁ꯭ꯞꯂꯤꯠ ꯖꯦꯀꯁꯤꯡ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
