U3030D- TheMndandanda wazinthu zotsatizana (muyezo)Biceps Curl ili ndi malo opangira sayansi, mosintha zinthu moyenera, zomwe zimatha kuzolowera ogwiritsa ntchito osiyanasiyana. Kungoyenda kokhazikika sikungathandize wogwiritsa ntchito kuti apeze malo oyenera, komanso onetsetsani kuti chilimbikitso chabwino kwambiri. Kususuka kwa biceps kungapangitse maphunzirowo kukhala angwiro.

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Mapangidwe Amunthu
●Kutanga kwa mpando ndi ma antines kumapereka mwayi wabwino kwambiri wokhazikika komanso kusangalatsa minofu mukamachita masewera olimbitsa thupi.

Kapangidwe kamila ndi manja
●Mapangidwe olondola a mkono wa yosunthira amalola kuti zisinthidwe ndi thupi la wogwiritsa ntchito mkati moyenda. Kuzungulira kwazomera kumasunthira ndi thupi kuti mumve mosasinthasintha komanso kukana.

Kusintha kosavuta
●Chipangizocho chimangofunika kusintha mpando ndi thupi kamodzi, kenako mikono yopukutidwa mwapadera idzatsimikizira bwino komanso kuchita bwino.

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Kuyambira ndiMndandanda wazochitikaZipangizo zophunzitsira za DHZ zalowa mwalamulo nthawi yayitali mafilimu. Kulingalira bwino, mapangidwe a nkhanizi nawonso anayala maziko a chinthu chamtsogolo cha DHZ. Chifukwa cha DHZS yokwanira ya DHZ, kuphatikiza ndi luso lakalebMndandanda wazochitikaimapezeka ndi mphamvu yotsimikiziridwa yophunzirira njira yosinthira.