ꯑꯋꯥꯡꯕꯥ ꯔꯣꯗꯥ ꯂꯩꯕꯥ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: HulaBengiFetchRequest isengo.
• Primary Muscles: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Secondary Muscles: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Introduction to the ꯑꯋꯥꯡꯕꯥ ꯔꯣꯗꯥ ꯂꯩꯕꯥ꯫

ꯑꯋꯥꯡꯕꯥ ꯔꯣ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯀꯣꯛ, ꯈꯨꯎ, ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥ ꯌꯥꯎꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯗꯨꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯇꯣꯟ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯁꯜ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔꯦꯜ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯑꯋꯥꯡꯕꯥ ꯔꯣꯗꯥ ꯂꯩꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯕ꯭ꯂꯦꯗꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯛꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯛꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯐꯥꯎꯕꯥ ꯄꯨꯊꯣꯀꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯝꯅꯕꯥ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯊꯝꯃꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯑꯋꯥꯡꯕꯥ ꯔꯣꯗꯥ ꯂꯩꯕꯥ꯫

• **ꯑꯔꯨꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ**: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯔꯨꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯍꯦꯟꯅꯥ ꯐꯩ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ**: ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯂꯤꯐꯇꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯐꯦꯖ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯇꯦꯟꯁꯟ ꯇꯧꯗꯨꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ**: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯃꯅꯤ꯫

ꯑꯋꯥꯡꯕꯥ ꯔꯣꯗꯥ ꯂꯩꯕꯥ꯫ FAQs

Can beginners do the ꯑꯋꯥꯡꯕꯥ ꯔꯣꯗꯥ ꯂꯩꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯋꯥꯡ ꯅꯣꯡꯄꯣꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯧꯒꯗꯕꯅꯤ, ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯇꯃꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯇꯧꯕꯥ ꯉꯝꯅꯕꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯎꯠꯄꯥ ꯑꯁꯤꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫

What are common variations of the ꯑꯋꯥꯡꯕꯥ ꯔꯣꯗꯥ ꯂꯩꯕꯥ꯫?

• ꯅꯍꯥꯛꯅꯥ ꯑꯋꯥꯡ ꯊꯪꯕꯥ ꯔꯣ ꯑꯁꯤ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
• ꯑꯋꯥꯡꯕꯥ ꯔꯣ ꯑꯁꯤ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯒ꯭ꯔꯤꯞ ꯔꯣ ꯑꯃꯗꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯃꯄꯥꯅꯒꯤ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
• ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯗꯤ ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯑꯞꯄꯔ ꯔꯣꯅꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯑꯋꯥꯡꯕꯥ ꯔꯣ ꯑꯁꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯆꯦꯂꯦꯟꯖ ꯄꯤꯔꯤ꯫

What are good complementing exercises for the ꯑꯋꯥꯡꯕꯥ ꯔꯣꯗꯥ ꯂꯩꯕꯥ꯫?

• ꯄꯨꯜ-ꯑꯄꯁꯤꯡ ꯑꯁꯤ ꯑꯋꯥꯡ ꯊꯪꯕꯥ ꯔꯣꯁꯤꯡꯕꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯇꯤꯁꯃꯁ ꯗꯣꯔꯁꯤ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯊꯧꯑꯣꯡ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯂꯦꯠ ꯄꯨꯂꯗꯥꯎꯅꯁꯤꯡꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯔꯣꯁꯤꯡꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯁꯂꯁꯤꯡ, ꯂꯦꯇꯤꯁꯃꯁ ꯗꯣꯔꯁꯤꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯋꯥꯍꯟꯊꯣꯛ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯂꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫