Momwe mungapangire Bicep Curl

30
  • Gawo 1:Khalani pansi pampando ndikuyika kumbuyo kwa manja anu pa pedi kutsogolo kwanu.
  • Gawo 2:Gwirani zogwirizira manja anu akuyang'ana mmwamba.
  • Gawo 3:Tsopano pindani zogwirirazo mpaka mapewa ndikuzitsitsanso pansi.
  • Gawo 4:Izi zimamaliza kubwereza kumodzi.

Nthawi yotumiza: Jul-22-2022