Iphi imithambo ye-Indoor

I-Indor Roor ithandwayo ekhaya nakwamanye amazwe ngenxa yendlu yekhadi, kodwa abantu abaninzi babona ukuba umzi wangaphakathi unokuzilolonga kwimisipha yomzimba wonke, ukwazi ukuba yeyiphi na intshukumo enokuzilolonga.
I-1. Imisipha yegxa
Kwinkqubo yokutsala isiphatho, imithambo yesandla kwi-biceps kunye ne-triceps.

2. Izihlunu zesisu
Xa uhleli ethe tye, ukubuyela umva kwaye angazisebenzisa izihlunu zesisu, isiLatississimus Dorcle, kunye nodibaniso lwe-hip

I-3. Imisipha yangasemva
Umqolo kufuneka uxhase indawo ephezulu yomzimba kunye nenxalenye engezantsi yomzimba. Ngexesha lokujikeleza, umqolo kufuneka usetyenziswe ukuya kwinqanaba eliphezulu, kwizihlunu ze-Latissimus Dorcle, izihlunu zesisu, kunye negxalaba

4. Hips
Iibhutsi zikufuphi nomzimba ongaphezulu nangaphantsi, kwaye zichaphazeleka ziintshukumo kumacala omabini, ngaloo ndlela bafumana umthambo.

I-5. Imilenze
Tyhala imilenze yakho kunzima ukuyilungisa ngaphandle. Xa imilenze inyibilika ngokupheleleyo, qhekeza umzimba ubuyela umva kwiziphumo eziphezulu, kodwa ungangxami kakhulu njengoko oku kunokubangela ngokulula umthwalo wemisipha.

Ukuma okungachanekanga:
1. Kakhulu i-scapula i-scamula i-scan (shrug), ukwandiswa kakhulu kwe-glenohimeral joent
I-2. Intloko yentloko
3. Kakhulu ukubandakanyeka kakhulu kunye nokuzibandakanya kwe-hip kunye ne-lebamba hyperextalson