Nā mīkini mīkini
  • Pūʻulu ʻili: Quadriceps
  • Nā mākala hou aku: Mau ʻūhā, ʻūhā, nā keiki bipi, lalo i lalo, waena waena, Glutes
  • Ke ʻano hoʻoikaika kino: Cardio
  • Nā Pono Hana: ʻO Simulator
  • Papa o ka paʻakikī: waena
Mīkini hoe waʻa Mīkini hoe waʻa Mīkini hoe waʻa
Mīkini hoe waʻa Mīkini hoe waʻa Mīkini hoe waʻa

Hoehoe - nā hana loea:

  1. Noho i ka mīkini hoe. E hōʻoia i ka hoʻonohonoho pono ʻia ʻana o ka wāwae. Koho i ka polokalamu makemake ʻia. Noho pololei a wīwī i mua, kūlou ma ka pūhaka.
  2. ʻEkolu mau ʻāpana hoʻokō o ka hahau. ʻO ka mea mua: hilinaʻi ʻoe i mua. Kūlou nā kukuli ma lalo o ka umauma. Huli ke kino o luna i hope, pololei i hope. ʻO ka lua: kaomi ʻoe i ka hehi wāwae a me ka wāwae ʻākau, ʻoiai e hana ana i ka hahau me kou mau lima i ka ʻōpū, e hui pū ana nā poʻohiwi. Mai kānana i kou kua, e hana i nā mākala o nā wāwae a me nā pūhaka. ʻO ke kolu: kūlou i kou mau kuli, e ʻae i kahi kino i mua e hana i kēia hahau ʻana.
nā hoʻoikaika kino no nā wāwae hoʻoikaika kino no quadriceps
  • Pūʻulu ʻili: Quadriceps
  • Nā mākala hou aku: Mau ʻūhā, ʻūhā, nā keiki bipi, lalo i lalo, waena waena, Glutes
  • Ke ʻano hoʻoikaika kino: Cardio
  • Nā Pono Hana: ʻO Simulator
  • Papa o ka paʻakikī: waena

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