He tere te tuku i te taumahatanga me te pikinga o te tohanga toto ki te rohe, ka āwhina nui ki te whakaiti i te mamae o tō waewae, o tō uaua whā, o tō hononga IT, o tō uaua uaua rānei.
Āwhina ki te whakaroa me te totoro i ō uaua mā te pēhi i te wāhi raruraru.
Mā ngā kakau whakamarie ka ārai i te ponapona o ō uaua, ā, ka āwhina hoki ki te whakaiti i te mamae o te uaua.
He iti te rahi. Ka taea e koe te whakamahi i te roera ki tetahi wāhi e hiahia ana koe ki te mahi.
Hangaia he mirimiri mō ō uaua
I muri i te whakangungu werawera, ki te kore koe e mirimiri i ngā uaua pakari, tera pea ka hanga waewae arewhana, ka pāngia hoki ngā uaua. I muri i te whakangungu, mirimirihia ngā uaua kia kore ai e mamae i te aonga ake, whakapaipaihia ngā raina tinana, kia rua te pānga o te whakangungu.
Whakamamae i te mamae o te kaki me te pakihiwi, whakahoki mai i te āhua kōtiro
Ka whakamarie i ngā uaua o te kaki me te kaki, ka whakapai ake i te pakari o te kaki, ka whakamamae i ngā uaua trapezius, ka hanga i te pihi kaki manu, ka kakara ngā pakihiwi me te tuara angiangi, ka whakarei ake i te āhua.
Ngā ringa piri
poroporoaki mīti
Ka taea e koe te mirimiri ngāwari i te ringa ki te ringa kotahi, ngā ringa angiangi, te tango i ngā ringaringa iti e takoto kau ana, me te whakakakahu ki ngā ringa iti e kitea ana hei whakaatu i te ataahua.
Te tiaki i ngā wāhanga maha o te tinana
He pai mō ngā wāhanga katoa o te tinana pēnei i ngā pakihiwi, te tuara me ngā waewae
Whakahohehia ngā wāhi whakangungu matua i mua i te whakakori tinana, ā, whakangāwari i ngā uaua uaua me ngā uaua mamae i muri i te whakakori tinana
Mirimiri whakamarie
一
Pēhia, pēhia kia tata ki te tinana, kia pumau te pekepeke
Mirimirihia te pūwāhi mamae hei whakahohe i te mana, hei whakamāuiui hoki i te mamae
Te pūwāhi mānu toru-ahu 3d
hoahoa mirimiri whaitake
He rauemi pūmua waro, he piripono te pēhi me te tika, he mārama te urupare o te pā o te tinana
He whai hua ki te whakangāwari i ngā uaua kua pūngoi, me te whakaiti i te mamae i te rā e whai ake nei
Ka takirua te kaha o te rakau rino ki te pikaunga. He maeneene te hurihuri, he kaha, he roa te mau, he haumaru ake te whakamahi.
He taputapu whakaora tinana nui e tika ana mō ngā kaitākaro, ngā kaiwhakaora tinana me ngā kaimahi tinana.
He mirimiri hohonu, whakamarie hoki i ngā kiko katoa o te tinana, tae atu ki te tuara, ngā pakihiwi me ngā huha.
He ngāwari ki te whakamahi i ngā kakau, he mea whakakīkī kore-paheke hei pupuri mārō, hei whakaiti hoki i te ngenge o ō ringaringa i te wā e whakamahi ana i te rākau hurihuri uaua. He tino pai ki te tinana.
Te roa tino tika hei toro atu ki ngā wāhi katoa | te whakamahi i te kukū tino tika e hiahiatia ana hei whakamarie i ngā uaua mamae, hei whakateretere i te whakaoranga me te whakapai ake i te rere o te toto, me te whakaiti i te mamae.