E hohola ana i ka hamstring e noho ana ma ka papahele

E hohola ana i ka hamstring e noho ana ma ka papahele - nā hana loea:

1. Noho ma ka hale haʻuki moena, hoʻolōʻihi i ka wāwae ʻākau i mua ona. Kulou kou wāwae hema i ka wāwae e kūʻē i ka ʻūhā o ka ʻūhā ʻākau, e like me ka mea i hōʻike ʻia i ke kiʻi.
2. Lean i mua, e hoʻopaʻa ana i ka kuʻekuʻe wāwae o ka uha i hohola ʻia a hiki i kou ʻike ʻana i ka hohola ʻana o nā mākala i hope o ka ʻūhā. E paʻa i kēia kūlana no 15 kekona, a laila hana hou me ka wāwae ʻē aʻe.