He aha te mea: Ko te paraihe tino pai mo te tono turanga kore koha.Ko wai te mea: Ko te wahine e hiahia ana ki te ahua orohia te turanga.He aha i rereke ai: He tohunga te koki tenei paraihe me te hoahoa ki te whakaputa i te ahua oro me te kapi katoa. Ka ngaro te turanga, ka noho kohakore koe.Me pehea taku whakamahi: Whakamahia me tetahi tauira turanga ki te whakakotahi, te paparanga, me te whakamarumaru.Whakaatuhia ki te Magazine Fitness (Pipiri 2014)
He mahi toi e tika ana mo te tono turanga kiri-rua. I hoahoatia ki te whakakotahi, ki te paparanga, ki te hanga kapinga o tetahi tauira turanga mo te whakaoti orohia.
Ko te hoahoa koki tohunga ka taea te tono katoa, te uhi mokowhiti ranei. Ka awhina te paraihe ki te whakakotahi pai i te turanga mo te ahua orohia, kiri tuarua.
Kohia te nui o te turanga me te taha papatahi o te paraihe ka pania ki te kanohi. Tīmatahia i te ihu me te waha ka whakakotahi ki te toenga o te mata ka hiahiatia. Whakamahia nga taha koki hei tono ki nga waahi iti e hiahia ana kia taapiri atu.
Kia mohio koe ka rereke nga rarangi whakauru, ka rereke ranei i ia wa. Tena tirohia te rarangi whakauru kei runga i te kete hua ka whakawhiwhia ki a koe mo te raarangi tino hou o nga kai. Tiro iti
Ko te wahine e hiahia ana ki te ahua orohia te turanga.
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