ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ꯫

• Body Part: Ningtokpa
• Equipment: Lamaida
• Primary Muscles: Gluteus Maximus
• Secondary Muscles: Gastrocnemius, Hamstrings

Introduction to the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ꯫

ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯌꯦꯜ ꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯄꯦꯟ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯐꯥꯎꯕꯥ ꯁ꯭ꯠꯔꯦꯠ ꯂꯥꯏꯟ ꯑꯃꯥ ꯁꯦꯝꯂꯕꯥ ꯐꯥꯎꯕꯥ, ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁ꯭ꯠꯔꯦꯄꯁꯤꯡꯗꯥ ꯂꯩꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯂꯁꯤꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯁꯣꯌꯗꯅꯥ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫

Tips for Performing ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯒ꯭ꯔꯥꯎꯟꯗꯗꯒꯤ ꯂꯧꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯔꯦ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯤꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯑꯁꯣꯛ-ꯑꯄꯅꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯁꯨ ꯉꯃꯒꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯀꯣꯔꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯌꯥꯝꯅꯥ ꯊꯥꯖꯕꯥ ꯊꯝꯕꯥ ꯑꯁꯤꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯗꯨ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧ꯫ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯑꯗꯨ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯐꯥꯎꯕꯥ ꯁ꯭ꯠꯔꯦꯠ ꯂꯥꯏꯟ ꯑꯃꯥ ꯁꯦꯃꯒꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯗꯤ ꯅꯠꯇꯦ꯫

ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ꯫ FAQs

Can beginners do the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯦꯟꯅꯥ ꯅꯦꯝꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯊꯝꯃꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗ꯭ꯔꯕꯗꯤ, ꯁꯔꯇꯤꯐꯥꯏ ꯇꯧꯔꯕꯥ ꯐꯤꯇꯁ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯗꯒꯤ ꯒꯥꯏꯗꯂꯥꯏꯅꯁꯤꯡ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

What are common variations of the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ꯫?

• ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯈꯣꯡ ꯑꯃꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯛꯠꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯈꯨꯎꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ: ꯊꯣꯡꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ, ꯑꯍꯦꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯈꯨꯎ ꯑꯃꯥ ꯇꯀꯎ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯅꯥ ꯇꯦꯟꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫
• ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ ꯄꯂꯁꯁꯤꯡ: ꯊꯣꯡꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯅꯕꯥ ꯊꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯑꯄꯤꯀꯄꯥ ꯄꯂꯁꯤꯡ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯎ꯫

What are good complementing exercises for the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ꯫?

• ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯗꯦꯗꯂꯤꯐꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯌꯨꯅꯤꯂꯦꯇꯔꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
• ꯁꯨꯏꯁ ꯕꯜ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯀꯔꯜ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯍꯤꯞ ꯕ꯭ꯔꯤꯖꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯄ꯭ꯔꯥꯏꯃꯥꯔꯤ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯊꯣꯡ ꯑꯁꯤ ꯆꯠꯄꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫