MND-HA29 Zipangizo zolimbitsa thupi zabwino kwambiri zamalonda, masewera olimbitsa thupi okhala ndi biceps

Biceps Curl (yokhala pansi) imagwiritsidwa ntchito kulimbitsa ndi kupanga biceps ya manja. Pali njira zosiyanasiyana zomwe mungachitire ma curls a biceps okhala pansi kuphatikizapo kugwiritsa ntchito barbell, dumbells, chingwe, pa benchi yosinthika kapena benchi yozungulira ya preacher.

YAMBANI mwa kugwira barbell ndi chipewa chachikulu, pansi pa dzanja lanu ndikudziyimitsa pa benchi ya wolalikira kuti pamwamba pa bar pakhale pafupi kukhudza makwapa anu. Yambani ndi manja anu akumtunda motsutsana ndi bar ndipo zigongono zanu zikupindika pang'ono.

Sungani msana wanu molunjika pamene mukupindika katunduyo mpaka manja anu atakhala olunjika pansi. Bwezerani kuyambira pomwe mukuyamba.