Ko te Kohi Raima

1 -

Ko te Kaahoroi

Ko te huarahi tino pai ki te mahi i te hiko kaukau ko te tu i te 1 ki te 2 waewae mai i te taiepa.

• 1. Pikihi ki te pakitara me o ringa ka tohatoha.
• 2. Tuhia tetahi waewae ki raro i ou pokohiwi me tetahi waewae i muri i to tinana.
• 3. Kia mau ki te papa o to waewae i runga i te whenua, ka pupuhi ki tua o to rekereke (te Achilles tendon).
• 4. Kia mau ki te kaute mo te tatauranga o te 10, me te whakahoki ano. Mahi i nga taha e rua.

Hei whakanui i tenei whaainga, tohua to puri tuara ki raro ki te whenua, me te pupuri i te waewae ki runga i te papa.

2 -

Nga Repo

Ki te mahi i te toenga, ka kitea he pouaka kaha, he taahiraa hiko, he wehenga ranei.

• 1. Tuhia ki te taha o te taatai ​​me ou waewae. Whakaritea tetahi mea hei pupuri mo te pauna.
• 2. Te pupuri i o waewae i runga i te papa, tukua to rekereke kia heke iho ki te whenua.
• 3. Whakaarohia te toro i te tua o te waewae. Ngana ki te waatea me te tuku i te rekereke kia haere tonu ki te papa.

Ka taea e koe te mahi i nga waewae e rua i te wa kotahi, engari ka kaha ake koe ki te mahi koe i tetahi waewae i te wa. Tīmata ma te rua, a, ka waimarie koe, mahi kotahi i te wa.

3 -

He Peke Hukare Heel

Ka mahihia tetahi taura heekeka na roto i te tuhi ki mua me te hopu i to waewae, i te whakamahi ranei i tetahi mea hei awhina ki te kore e taea e koe te whakarereke. Mena e hiahia ana koe ki te awhina, whakamahia he peera, he pepa, he roera ranei te Hera-Band e hoatu ana ki a koe e to kairangahau tinana.

• 1. A paa i te pito o te taera, me te porowhita i te waenganui i ou waewae.
• 2. Kia mau tonu to turi i ou waewae kia tohu ake.
• 3. Tangohia te toka, te tohi i ou maihao ki to tinana.

Ka tohatoha te taha o to waewae me te raro o to waewae.