ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫
Exercise Profile
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Introduction to the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫
ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯄꯨꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯑꯋꯥꯡ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯋꯦꯠꯂꯤꯐꯇꯔꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯁꯔꯨꯒꯤ ꯍꯀꯁꯦꯜ ꯐꯥꯑꯣꯕꯥ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫
- ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯁꯥꯡꯕꯥ ꯃꯐꯃꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯛꯅꯥ ꯊꯝꯃꯨ, ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯌꯦꯡꯎ꯫
- ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯔꯦꯛ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
- ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯊꯝꯃꯨ꯫
- ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯣꯛ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫
- ꯕꯥꯔ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧ: ꯕꯥꯔ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯊꯥꯗꯣꯛꯇꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯈꯤꯒꯅꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯁꯨ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯕꯥꯔ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯊꯕꯛ ꯑꯗꯨ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯜꯂꯤ, ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨ ꯅꯠꯇꯦ꯫
- ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯂꯤꯐꯇꯀꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯦꯂꯕꯣꯛꯁꯁꯤꯡ ꯑꯗꯨ ꯂꯣꯛ ꯇꯧꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯑꯃꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫ FAQs
Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨ ꯇꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯒꯤ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯊꯥꯖꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫
What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫?
- ꯗꯤꯛꯂꯥꯏꯟ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯗꯥ ꯗꯤꯛꯂꯥꯏꯟ ꯇꯧꯅꯕꯥ ꯁꯦꯠ ꯇꯧꯔꯕꯥ ꯕꯦꯟꯆ ꯑꯃꯥ ꯌꯥꯎꯏ꯫
- ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯏꯅꯔꯖꯤ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯤ, ꯑꯃꯁꯨꯡ ꯕꯥꯔꯕꯦꯂꯗꯥ ꯍꯦꯟꯅꯥ ꯀꯨꯞꯄꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
- ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯑꯀꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯕꯥꯔꯕꯦꯂꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯅꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
- ꯔꯤꯚꯥꯔꯁ-ꯒ꯭ꯔꯤꯞ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯅꯤꯃꯛꯇꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯑꯟꯗꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯎꯏ꯫
What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫?
- ꯄꯨꯁ-ꯑꯞ ꯑꯁꯤ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯀꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯁꯤꯡꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ ꯑꯗꯨ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ꯫
- ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯤꯡ ꯑꯁꯤ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯁꯦꯀꯦꯟꯗꯔꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯄ꯭ꯔꯦꯁꯔꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
Related keywords for ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯥ ꯂꯩ꯫
- ꯕꯥꯔꯕꯦꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯁ꯭ꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
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