PAPA PAKIHIWIKIWIKI SOUAT

Papa kotahi, mahi maha: mā te papa paera whakamarie, ngāwari hoki ki te whakamahi mō te pana hope ka taea e koe te mahi i ngā mahi maha atu pēnei i te squats me te lunges. Inaianei ka taea e koe te tāpiri i te taumaha ki te paera me te kore e manukanuka kei whara koe, kei mamae rānei tō kaki, tō hope rānei.

Haumaru, ā, he tūpato: me ngā whitiki haumaru e rua, ka whakaratohia e tēnei Papa Tūmau he tiakitanga whānui. Whakakotahitia tēnā ki te mutunga matte ārai-paheke, ā, ka puta he papa pae e whakaatu ana i te pumau me te taurite pai. Kāore anō kia iti ake te āwangawanga o te whakangungu.

‥ Rauemi: rauemi kakahu oxford, whakakī pahuka pērara

‥ Hoahoa Velcro, watea, me te tere

‥ Āwhina ki te tiaki i te kaki, ngā pakihiwi me te uma