ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫
Exercise Profile
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Introduction to the ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫
ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯏꯟ ꯂꯪꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯃꯁꯜ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯒꯤꯗꯃꯛ ꯁꯦꯝ ꯁꯥꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫
Performing the: A Step-by-Step Tutorial ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯅꯥ ꯑꯆꯧꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯂꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯦꯃꯊꯍꯜꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
- ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯝ-ꯑꯄꯀꯤ ꯃꯇꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯈꯣꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
Tips for Performing ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫
- ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ: ꯂꯪꯁꯁꯤꯡ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯃꯤꯑꯣꯏꯕꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯨꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫
- ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ: ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯃꯁꯤꯡ ꯈꯔꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯛꯀꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯕꯥ ꯉꯃꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫
- ꯈꯨꯠ ꯁꯤꯖꯤꯟꯅꯕꯥ: ꯗꯣꯟ
ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫ FAQs
Can beginners do the ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯨꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯑꯣꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫
What are common variations of the ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫?
- ꯋꯥꯀꯤꯡ ꯂꯪꯖ ꯑꯁꯤ ꯋꯥꯔꯝ-ꯑꯞ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯃꯗꯨꯗꯥ ꯂꯪꯁ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯍꯜꯂꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯗꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯤ, ꯈꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯆꯠꯂꯤ꯫
- ꯑꯍꯦꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯑꯃꯁꯨꯡ ꯑꯆꯧꯕꯥ ꯋꯥꯔꯝ-ꯑꯞ ꯑꯃꯒꯤꯗꯃꯛ, ꯖꯝꯄꯤꯡ ꯂꯪꯖ ꯑꯁꯤ ꯍꯣꯠꯅꯧ, ꯃꯐꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯅꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯑꯣꯏꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯤ, ꯃꯤꯗ-ꯑꯦꯌꯔꯗꯥ ꯈꯣꯡ ꯍꯣꯡꯗꯣꯀꯏ꯫
- ꯁꯥꯏꯗ ꯂꯪꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯒꯤ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯅꯒꯤ ꯈꯣꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯃꯄꯥꯟꯗꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯈꯨꯎꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ, ꯑꯗꯨꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯎꯏ꯫
- ꯑꯔꯣꯏꯕꯗꯥ, ꯔꯤꯚꯥꯔꯁ ꯂꯪꯖ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯝ-ꯑꯞ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯂꯪꯖꯗꯥ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡ ꯊꯥꯡꯖꯤꯅꯕꯥ ꯌꯥꯑꯣꯏ꯫
What are good complementing exercises for the ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫?
- ꯑꯋꯥꯡꯕꯥ ꯈꯨꯎ: ꯑꯋꯥꯡꯕꯥ ꯈꯨꯎꯅꯥ ꯂꯪꯁꯇꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯄꯀꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯁꯔꯨꯀꯁꯤꯡꯗꯥ ꯆꯠꯄꯒꯤ ꯔꯦꯟꯖ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯗꯨꯅꯥ ꯂꯪꯁꯇꯥ ꯇ꯭ꯔꯥꯟꯁꯤꯁꯟ ꯇꯧꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯕꯥ꯫
- ꯗꯥꯏꯅꯥꯃꯤꯛ ꯁ꯭ꯠꯔꯦꯆꯤꯡ: ꯈꯣꯡ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯥꯔꯝ ꯁꯔꯀꯂꯒꯨꯝꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯁ꯭ꯠꯔꯦꯆꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯂꯪꯁꯇꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡ ꯋꯥꯔꯃꯤꯡ ꯇꯧꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯕꯨ ꯂꯪꯁꯀꯤ ꯁ꯭ꯠꯔꯦꯅꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯍꯜꯂꯤ꯫ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ꯫
Related keywords for ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯊꯤꯡꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯂꯪꯖ ꯋꯥꯔꯝ-ꯑꯞ ꯔꯨꯇꯤꯟ꯫
- ꯊꯤ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯂꯪꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯊꯕꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯂꯪꯁꯀꯤ ꯈꯣꯡꯖꯦꯂꯁꯤꯡ꯫
- ꯊꯤꯡꯖꯤꯅꯕꯥ ꯉꯝꯕꯥ ꯋꯥꯔꯝ-ꯑꯄꯁꯤꯡ꯫
- ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯝ-ꯑꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯊꯤꯡꯖꯤꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯅꯨꯃꯤꯠꯀꯤꯗꯃꯛ ꯋꯥꯔꯝ-ꯑꯞ ꯂꯨꯡ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯂꯨꯡꯗꯥ ꯋꯥꯔꯃꯤꯡ-ꯑꯞ ꯇꯧꯕꯥ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
