- Gulu lamagulu: Biceps
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zoyimira pama chingwe
- Mulingo wamavuto: Woyambira
Kupinda kwa manja pa biceps pansi chipika ndi chingwe chogwirira - njira zochitira:
- Gwirizanitsani chingwe ku chogwirira cha chingwe cha m'munsi. Khalani woyeserera maso ndi maso pamtunda wa pafupifupi 30 cm.
- Gwirani chogwiriracho ndi kusalowerera ndale (manja mkati), yongolani, kusunga mawonekedwe achilengedwe ndikusunga thupi lanu lakumtunda.
- Zigongono pafupi ndi thupi ndipo musasunthe panthawi yonse yolimbitsa thupi. Langizo: manja akugwira ntchito okha, mbali ya mkono kuchokera pamapewa mpaka pachigongono imakhalabe. Awa adzakhala malo anu oyamba.
- Pa exhale, kusokoneza ma biceps, pindani manja mpaka manja anu akhudze biceps. Langizo: onetsetsani kuti zigongono zanu ndi manja anu akumtunda zikhalebe.
- Imani kaye pang'ono, ndikulimbitsa minofu. Pa pokoka mpweya pang'onopang'ono pansi manja kuti poyambira.
- Malizitsani nambala yobwereza.
Zosiyanasiyana: mutha kuchita izi pogwiritsa ntchito ma dumbbells.
masewera olimbitsa thupi a mikono masewera olimbitsa thupi a biceps pa unit
- Gulu lamagulu: Biceps
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zoyimira pama chingwe
- Mulingo wamavuto: Woyambira