He pai ake ngā whakarerekētanga i mua i te totoro hei āwhina i te pānga tika ki ngā quadriceps.
Ka ōrite te mahi ā-taiao ki ngā pihi kaha o te uaua o te hope me te huha.
He pai ngā ringa toronga waewae motuhake mō te whakaora i te turi.
Ka taea te whakarite i te nohoanga o muri kia rite ki ngā teitei me ngā rahi o ngā kaiwhakamahi.
Mā te roera pahuka tino whakamarie ka taea e koe te hapai me te kore e mamae.
Te whakarato i te taurite hei tautoko i te ātete tīmatanga māmā ake. Ka pā te mīhini toronga waewae ISO-taha ki ngā quadriceps, arā, ngā uaua nui o mua o te huha.
Mā te hanga i ngā uaua o te hope o te waewae ka āwhina i te whakanui ake i te kaha o ngā nekehanga whana, he mea whai hua tēnei mō ngā hākinakina pēnei i te whutupaoro me ngā mahi toi whawhai.
Mā ngā uaua whā kua tino whanakehia ka āwhina i te pupuri i te taurite i a koe e mahi ana i ngā mahi cardio, i a koe rānei e oma ana, e eke pahikara ana rānei.