1.Ka huri i tetahi kuaha ki te omaoma whaiaro;ka tāuta i roto i te hēkona.Ka uru ki te 22.44- 34.65 inihi te whanui o nga papa tatau
2. mo te , pana-ups, sit-ups ,chin-ups, dips, crunches, and more.
3. E toru nga waahi mau, he whaiti, he whanui, he koretake.Puka pahuka
Ka whakamahi i te huanga ki te pupuri i te kuaha kia kore he wiri me te kore kino o te kuaha.
4.Ko te taumaha nui o te whakamahi mo tenei mea ko te 140kg/308.64lbs.