Dumbbell Incline Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, komanso akugwira manja ndi mapewa. Zochita izi ndi zabwino kwa aliyense amene akufuna kupititsa patsogolo mphamvu za mkono ndi matanthauzo a minofu, kuyambira oyamba kumene mpaka okweza zolemera. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kuti thupi likhale lolimba, limalimbikitsa kukula kwa minofu, ndi kuthandizira pazochitika zomwe zimafuna kusuntha kwamphamvu kwa mkono.
Pamene manja anu akumtunda asasunthike, pindani zolemerazo pamene mukugwira ma biceps anu pamene mukupuma. Onetsetsani kuti manja anu okha akusuntha.
Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo ogwirizanako kwakanthawi pamene mukufinya mabiceps anu.
Pang'onopang'ono yambani kubweretsanso ma dumbbells pamalo pomwe mukupuma.
Yang'anirani Mayendedwe: Mukakweza ma dumbbells, onetsetsani kuti mumayendetsa mayendedwe pokweza ndi kutsitsa zolemera. Cholakwika chofala ndikusiya zolemera kutsika mwachangu mutazikweza. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Yambani ndi manja anu otambasulidwa ndi kupindika ma dumbbells mpaka atafika pamapewa anu. Kenako muchepetse pang'onopang'ono kubwerera kumalo oyambira. Pewani kulakwitsa kofala pakungobwereza theka, zomwe sizingagwirizane ndi ma biceps anu.
Palibe Swinging: Pewani kugwiritsa ntchito msana kapena mapewa anu kuti musunthire ma dumbbells mmwamba. Ichi ndi cholakwika wamba kuti