Pūrere Tohanga Toka

1. Te urunga kaki, te tautoko rapa moroiti, te mata rapa pai, 8 meneti i te ra, ka kitea nga ira whaitua hauora

2. Whakangoatia te hiwi hiku, te tiaki hohonu, te aro ki te whakangā o te hiwi hiku, te awhina i nga taha e rua, te herenga rauemi rapa, te urunga hiwi rapa, te totoro mo te 8 meneti ia ra, kimihia he pihinga hiwi hiku hauora, he ahua V pewa, tautoko me te whakatika i te tuunga o te hiwi uwha.

3. He tuwhera te ahua C, he rapa te pehanga whakararo, he ahua kino, he kaha te tautoko, he riu arataki wheua kaki, he arahi i te tu tika i te wa e whakamahi ana, ka awhinahia e te kaha o te kaha, takoto me te whakangawari i te hiwi waha.

4. Whakamahia te kaha ki te pehi ki raro, totoro te tuara waha kia toru nga ahunga, te toronga whakapae, te toronga kopikopiko, te toro whakarunga, te hoahoa whakatuwhera C-ahua 2CM

Whai muri i te pehia ki raro, ka rerekee te urunga kaki, ka totoro, ka whakaiti i te pupuhi

Ko te hoahoa urunga e rua-ara, he pai me te whakamahi kino, he tino rerekee nga paanga totoro me te kuiti

1. He ngoikore te herenga pai

He pai mo te tiaki tuatahi

2. Whakamuri traction whakarei

He pai mo te hunga kua urutau