1. He mahana nā mikina lima piha. Ke hoʻoikaika kino ʻoe, e hōʻemi ka hou o ka pāma i ka hakakā ma waena o ka pāma a me ka mikina lima. I ka manawa like, hiki nō hoʻi ke hana i kahi paʻa paʻa ʻole, e hōʻemi i kou mana ma luna o nā lako, a hoʻomaikaʻi i kou olakino. ʻAʻole ʻōlelo ʻia.

2. ʻO nā pono o nā mīkina lima hapalua manamana lima e hōʻemi i ka ʻaʻahu lima, omo i ka hou, omo i ka hou a hoʻonui i ka hakakā paʻa. ʻOi aku ka nani a ʻoi aku ka ʻoihana. E hōʻemi nā hemahema i ka ikaika o ka paʻa a hiki ke hana i nā mīkina lima hoʻoikaika kino e hilinaʻi nei i ka hapalua manamana lima. Ke hoʻohana ʻia ka hāmeʻa, e kau ka hāmeʻa i ke kaomi ma ka pulima, a he maʻalahi ke hōʻeha hewa i ka hui pulima.

3. Kāʻei hoʻoikaika kino

ʻO nā kāʻei mana, i ʻike ʻia hoʻi he mau kāʻei paʻa a i ʻole nā ​​​​kaula, ʻo ia ka mea maʻamau no nā hoʻomaʻamaʻa "huki" e like me nā deadlifts, pull-ups, nā hoʻomaʻamaʻa hoe like ʻole, a me nā mea hou aku. "E nakinaki" i ka lima i nā lako e pale aku i ka lima (forearm) mai ka luhi i ka wā e loaʻa ana ka ikaika keu o ke kua haʻahaʻa, kahi e hōʻemi nui ai i ka ikaika o ka lima paʻa, hoʻemi i ka luhi o ka lima paʻa, a hiki i ka hoʻomaʻamaʻa ke hoʻomau. .

4. Nā mīkina lima mokomoko

I ka wā he kuʻi ikaika ka mokomoko, he mea maʻalahi ke hemo a ʻeha paha kou mau manamana lima inā ʻaʻole ʻoe e pale iā ʻoe iho. Ma hope o ke komo ʻana i nā mīkina lima, hiki iā ia ke hoʻomaikaʻi i ka pale, hoʻemi i ka mana o ke kuʻi ʻana, pale iā ʻoe iho a me ka hoa paio i ka manawa like.