ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: Lamaida
• Primary Muscles: Deltoid Anterior, Deltoid Lateral, Rectus Abdominis
• Secondary Muscles: Obliques, Quadriceps

Introduction to the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫

ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯁꯤ ꯀꯣꯔ, ꯕꯦꯛ, ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁ꯭ꯠꯔꯦꯄꯀꯤ ꯑꯋꯥꯡꯕꯥꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯔꯒꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯑꯣꯏꯕꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯜꯂꯤ, ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯄꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯦꯖꯤꯃꯦꯟ ꯑꯃꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫

• ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁ꯭ꯠꯔꯦꯄꯁꯤꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯁ꯭ꯠꯔꯦꯄꯁꯤꯡ ꯑꯗꯨ ꯊꯝꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯐꯥꯎꯕꯥ, ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯁ꯭ꯠꯔꯦꯠ ꯂꯥꯏꯟ ꯑꯃꯥ ꯁꯦꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯔꯤꯖꯤꯗ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯂꯦꯄꯊꯣꯛꯂꯕꯥ ꯃꯇꯝ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯃꯇꯝ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯗꯨ ꯊꯃꯖꯤꯜꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯁ꯭ꯠꯔꯦꯄꯁꯤꯡ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

Tips for Performing ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫

• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ**: ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯅꯦꯜ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯆꯦꯠꯁꯤꯂꯍꯅꯒꯗꯕꯅꯤ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯑꯥꯔꯆ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ**: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯑꯥꯔꯆ ꯇꯧꯕꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯒꯤ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯃꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯐ꯭ꯂꯦꯠ ꯑꯣꯏꯒꯗꯕꯅꯤ, ꯑꯥꯔꯆ ꯅꯠꯠꯔꯒꯥ ꯒꯣꯜꯗ ꯑꯣꯏꯔꯣꯏꯗꯕꯅꯤ꯫
• **Keep Your Shooulders Down**: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯀꯥꯡꯕꯨꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯇꯦꯟꯁꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫
• **ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯇꯧꯕꯥ**: ꯀꯔꯤꯒꯨꯝꯕꯥ...

ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫ FAQs

Can beginners do the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯃꯊꯧ ꯇꯥꯕꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯀꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡꯗꯥ ꯆꯪꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯕꯦꯁꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯍꯧꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫?

• ꯍꯤꯞ ꯑꯦꯗ꯭ꯌꯨꯛꯁꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯨꯡꯁꯥꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯄꯨꯟꯅꯥ ꯊꯝꯃꯤ꯫
• ꯈꯨꯎꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯃꯁꯤꯗꯥ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯇꯀꯁꯤꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯎꯏ꯫
• ꯂꯦꯒ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯆꯦꯠꯅꯥ ꯁꯥꯡꯗꯣꯀꯄꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ꯫
• ꯑꯥꯔꯝ ꯔꯤꯆꯀꯥ ꯂꯣꯌꯅꯕꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯃꯁꯤꯗꯥ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯥꯔꯝ ꯑꯃꯕꯨ ꯁꯣꯌꯗꯅꯥ ꯌꯧꯍꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯗꯁꯨ ꯊꯕꯛ ꯇꯧꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫?

• ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯃꯥꯎꯟꯇꯟ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯁꯤꯡ: ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯁꯤꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨꯕꯨ ꯍꯦꯟꯅꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ, ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯥꯃꯤꯅꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄꯥꯏꯀꯁꯤꯡ: ꯃꯈꯣꯌꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯄ꯭ꯂꯦꯟ ꯑꯣꯐ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯥ ꯁꯤꯡꯅꯕꯥ ꯄꯤꯗꯨꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯨꯄꯥꯏꯟ ꯄ꯭ꯂꯥꯉ꯭ꯀꯄꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫