- 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
Hoehoe - nā hana loea:
- 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.
- 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