I-Biceps Curl (ehlezi) isetshenziselwa ukuqinisa nokuthuthukisa ama-biceps of the arms. Kunezindlela ezahlukahlukene ongenza ngazo ama-biceps curls ahlezi okuhlanganisa ne-barbell, ama-dumbell, umshini wekhebula, ebhentshini elilungisekayo noma ibhentshi lokugoqa lomshumayeli.
QALA ngokubamba insimbi enobubanzi obungamahlombe, uyibambe ngaphansi bese uzibeka ebhentshini lomshumayeli ukuze ingaphezulu lephedi licishe lithinte amakhwapha akho. Qala ngokubeka izingalo zakho ezingaphezulu ngokumelene nephedi futhi izindololwane zakho zigobe kancane.
Gcina umhlane wakho uqondile njengoba ugoqa isisindo kuze kube yilapho izingalo zakho sezimfushane nje ngokuqondana nendawo phansi. Abuyele lapho eqala