Welina iā GGLT

1.Hiki iā ia ke hoʻonohonoho i nā ʻano hoʻomaʻamaʻa ʻiʻo like ʻole.
2. Nā lima pālua, hiki ke hana i ʻelua mau kānaka i ka manawa like, kūpono no nā kāne a me nā wahine.
3. He palekana a ʻaʻole invasive, ʻaʻohe manawa, ʻaʻohe hyperthermia, a ʻaʻohe radiation, a ʻaʻohe wā hoʻōla.
4. ʻAʻohe ʻoki kino, ʻaʻohe inikini, ʻaʻohe lāʻau lapaʻau, ʻaʻohe hoʻoikaika kino, ʻaʻohe ʻai, ʻo ka moe wale ʻana i lalo hiki ke puhi i ka momona a kūkulu i nā ʻiʻo, a hoʻololi i ka nani o nā laina.
5. Mālama i ka manawa a me ka hoʻoikaika ʻana, e moe wale ana no 30 mau minuke = 30000 mau ʻūmiʻi ʻiʻo (like me 30000 ʻōwili ʻōpū / squats)
6. He hana maʻalahi a me ke ʻano kāʻei. Pono ke kau ʻana i ke poʻo hana ma ka ʻaoʻao hana o ka malihini, a hiki ke hoʻoikaika ʻia me kahi kāʻei lako kūikawā, me ka ʻole o ka pono o kahi mea hoʻonani e hana i ka mea kani, he mea kūpono a maʻalahi hoʻi.
7. ʻAʻole ia he mea komo i loko o ke kino, a he maʻalahi a ʻoluʻolu hoʻi ke kaʻina hana. E moe wale i lalo a ʻike iā ia me he mea lā ua omo ʻia kahi ʻiʻo.
8. I ka wā o ka mālama ʻana, aia wale nō ka manaʻo o ka ʻūmiʻi ʻana o nā ʻiʻo, ʻaʻohe ʻeha a ʻaʻohe hou, a ʻaʻohe hopena ʻaoʻao ma ke kino, e hana wale a hele.
9. Ua lawa nā haʻawina hoʻokolohua e hōʻoia i ka hopena kupaianaha o ka lāʻau lapaʻau. He 4 wale nō lāʻau lapaʻau i loko o ʻelua pule, a i kēlā me kēia hapalua hola, hiki iā ʻoe ke ʻike i ka hopena o ke hoʻololi hou ʻana i nā laina ma kahi i mālama ʻia.
Hiki i nā lima 10.2 ke hana pū, no ka toning ABS, buff lift/uptight.