<prompt> Fana ka litaelo tsa ho etsa bicep curl ka nepo.nan  <response>: Instruction in English: Provide instructions on how to accurately perform a bicep curl. . Response in English: Heres how to perform a bicep curl correctly and maximize the exercises benefits:1. Stand with feet shoulder-width apart and hold a dumbbell in each hand with palms facing outward, arms extended downward.2. Keeping your elbows tucked in at your sides, slowly raise the dumbbells towards your shoulders by bending your elbows and contracting your bicep muscles.3. Hold the contraction at the top of the movement for a second, then slowly lower the dumbbells back to the starting position, fully extending your arms.4. Repeat for the desired number of reps, making sure to maintain proper form throughout the exercise.Tips:- Avoid using momentum or swinging the weights, as this reduces the effectiveness of the exercise and increases the risk of injury.- Keep your upper arms stationary and only move your forearms.- You can perform this exercise with a variety of equipment, such as a barbell, EZ curl bar, or cable machine.- You can also vary your grip try using a hammer grip palms facing inwards or a reverse grip palms facing downwards to work different parts of your biceps.- Remember to breathe exhale as you lift the weight and inhale as you lower it. . Response in Sesotho: Mona ke mokhoa oa ho etsa bicep curl ka nepo le ho eketsa melemo ea boikoetliso: 1. Ema u arole maoto ka bophara ba mahetla me u tšoare letsoho ka leng le le leng me liatla li shebile kantle, matsoho a otlollelitse tlase. 2. U behe litsoe ka mahlakoreng a hao, butle-butle phahamisetsa li-dumbbells mahetleng a hao ka ho koba litsoe le ho kobeha mesifa ea bicep. 3. Tšoara selekane ka holima motsamao ka motsotsoana, ebe u theola butle-butle li-dumbbells ho khutlela sebakeng sa ho qala, u atolose matsoho a hao ka ho feletseng. 4. Pheta bakeng sa palo e lakatsehang ea li-reps, ho etsa bonnete ba hore u boloka foromo e nepahetseng nakong eohle ea boikoetliso. Malebela: - Qoba ho sebelisa matla kapa ho tsoka litšepe, kaha sena se fokotsa katleho ea boikoetliso me se eketsa kotsi ea ho tsoa kotsi. - Boloka matsoho a hau a ka holimo a eme me u tsamaise liphatla tsa hau feela. - U ka etsa boikoetliso bona ka lisebelisoa tse fapaneng, joalo ka barbell, EZ curl bar, kapa mochini oa cable. - U ka boela ua fetola mokhoa oa ho tsoara - leka ho tšoara hamore limpatla tse shebileng ka hare kapa ho tsoara ka morao limpatla tse shebileng tlase ho sebetsa likarolo tse fapaneng tsa li-biceps tsa hau. - Hopola ho hema - exhale ha u phahamisa boima me u hema ha u ntse u theola. 