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E kau i kou ABS i luna, a me nā haʻahaʻa haʻahaʻa, a me kaʻaoʻao obliques me hoʻokahi mīkini maʻalahi. Kōkua ka hoʻolālā kūʻokoʻa iāʻoe e hana i kāu abs. Pono ke kaʻina hana mua e hāpai iāʻoe e hāpai i kou mau kuli a me nā wāwae i ka wā e hana ana i kāu abs. ʻO ka caister e hana i kāu abs mai ka "lalo-lalo-up",ʻaʻole i like me nā mea'ē aʻe i ka mākeke.

Pono ke neʻe iāʻoe e hāpai i kou mau kuli a me nā wāwae i ka wā e hana ana i kāu abs. E kuku wale i ka lawe kalaiwa, a huki i kou mau kuli. He maʻalahi ke hana ma luna o ia.

E like me kāu e hāpai nei,ʻo ke kaʻa kaʻa e hele ai ma keʻano o ke kaʻa, e komo ana i kāu haʻahaʻa haʻahaʻa haʻahaʻa, a ma luna a me luna a me ka luna waena o ka'ōpū piha loa mai ka lalo o lalo. Ua hana kēia Calster i kāu abs mai ka hoʻomakaʻana o ka hoʻomakaʻana, e hāʻawi iāʻoe i kahi kūlike mau i kēlā me kēia hana hou. ʻO ka neʻeʻana o ka hoʻokele kaʻa kaʻa i nā kuhikuhi a pau i hiki iāʻoe ke nānā i kāu mau obliques ma kēlā me kēia kihi no ka nui o nā'ōpū piha.

1. E hoʻopau i ka caister iāʻoe i keʻano kūpono a e maʻalahi ia no kekahi, e pili ana i ka pae o ka'ōpū a me ka hoʻohaʻahaʻaʻana i kou'ā'ī

2.ʻO nā hiʻohiʻona i kahi noho kūpono e kōkua ai iāʻoe e kōkua iāʻoe e hana i nā hana hana a me nā pou

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