ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯏꯣ꯮.
• Primary Muscles: Obliques
• Secondary Muscles: Iliopsoas

Introduction to the ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫

ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯟꯊꯍꯅꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯔꯣꯇꯦꯁꯅꯦꯜ ꯄꯥꯋꯔ ꯍꯦꯅꯒꯠꯍꯅꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯑꯔꯥꯞꯄꯥ ꯃꯐꯃꯗꯥ ꯍꯨꯟꯗꯣꯛꯇꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯐꯥꯎꯗꯨꯅꯥ, ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯗꯨꯗꯒꯤ, ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯦꯟꯇꯔꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫

Tips for Performing ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ**: ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯍꯨꯟꯗꯣꯛ-ꯁꯦꯃꯖꯤꯟ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯟꯊꯍꯅꯒꯅꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯟ (back strain) ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯃꯈꯥꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯂꯩꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
• **ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ**: ꯁꯤꯡꯅꯕꯥ ꯂꯩꯕꯥ ꯑꯗꯨꯕꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯈꯜꯂꯨ꯫ ꯃꯁꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯄꯤꯕꯥ ꯉꯃꯒꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯨꯝꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯔꯝ ꯑꯗꯨ ꯁꯣꯀꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯨꯝꯕꯥ ꯑꯣꯏꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ**: ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯕꯅꯤ꯫ ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫ FAQs

Can beginners do the ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯉꯝꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯐꯝ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ, ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯀꯄꯥ ꯑꯁꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫?

• ꯋꯦꯏꯇꯦꯗ ꯔꯨꯁꯤꯌꯥꯟ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯈꯔꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯋꯦꯏꯇꯦꯗ ꯕꯜ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ (weighted ball twist): ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ, ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ ꯕꯣꯜ ꯑꯃꯥ ꯊꯝꯕꯥ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯇꯩꯁꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯞ-ꯋꯥꯏꯗ ꯑꯣꯏꯅꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ, ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯊꯝꯕꯥ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯇꯩꯁꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯑꯃꯗꯥ ꯋꯦꯏꯇꯦꯗ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯇꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯇꯩꯁꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫?

• ꯎꯗꯆꯣꯄꯔꯁꯤꯡ: ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯇꯒꯨꯝꯅꯥ, ꯎꯗꯆꯣꯄꯔꯁꯤꯡꯗꯁꯨ ꯇ꯭ꯌꯨꯏꯁ꯭ꯇꯤꯡ ꯃꯣꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯣꯖꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯨ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯑꯣꯕꯂꯤꯛ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯟꯁꯕꯔꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁ ꯑꯅꯤꯃꯛ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯗꯨꯅꯥ ꯔꯣꯇꯦꯁꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯔꯣꯇꯦꯁꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯔꯣꯇꯦꯁꯅꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯌꯥꯎꯍꯟꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯇꯤꯛ ꯍꯣꯜꯗ ꯑꯃꯗꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯁꯤꯡꯅꯕꯥ ꯄꯤꯗꯨꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯇ꯭ꯕꯤꯁ꯭ꯇꯁꯤꯡ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫