I-Biceps Curl (ehleliyo) isetyenziselwa ukuqinisa nokuphuhlisa i-biceps yeengalo. Kukho iindlela ezahlukeneyo onokuthi wenze ngazo i-biceps curls ehleliyo kubandakanywa ne-barbell, i-dumbell, umatshini wentambo, kwibhentshi ehlengahlengiswayo okanye ibhentshi ye-curl yomshumayeli.
QALA ngokubamba intsimbi enobubanzi obungamagxa, ibambe ngaphantsi kwaye uzibeke kwibhentshi yomshumayeli ukuze umphezulu wepadi uphantse uchukumise amakhwapha akho. Qala ngeengalo zakho ezingaphezulu ngokuchasene nephedi kwaye iingqiniba zakho zigobe kancinci.
Gcina umva wakho uthe tye njengoko ugoba ubunzima de iingalo zakho zifutshane nje nge-perpendicular emgangathweni. Buyela xa eqala