Nā Lako Hana Hoʻoikaika Kino MND-FM22 Hammer

Hoʻomaʻamaʻa ka ʻōpū crunch i kou mau ʻiʻo waena o ka ʻōpū. E hopu i nā lima a crunch ma ka huki ʻana i kou mau kuʻekuʻe lima i kou mau kuli. Hiki ke hana ʻia nā ʻiʻo ma ka ʻaoʻao o kou ʻōpū inā wili ʻia ka noho. Hoʻohana pinepine nā mīkini crunch i ke kū'ē hou aku ma ke ʻano o nā puʻu kaumaha i koho ʻia a i ʻole ka hoʻouka ʻana i ka pā, a hana pinepine ʻia no nā reps waena a kiʻekiʻe, e like me 8-12 reps no kēlā me kēia set a ʻoi aku paha, ma ke ʻano he ʻāpana o ka ʻāpana ab-focused o kahi hoʻomaʻamaʻa.