Ukuzivocavoca okungu- # 1 kwe-Ditch Arm Flab

-Delile

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I-American Council on Exercise (ACE) igcine iwuphendulile umbuzo abesifazane abebelokhu bewubuza amashumi eminyaka: ngingaqeda kanjani ukujija ingalo futhi yikuphi ukuzivocavoca okungcono kakhulu kwengalo ukukhomba le ndawo enezinkinga? Ososayensi ku-Exercise and Health Programme eNyuvesi yaseWisconsin-La Crosse benze ucwaningo besebenzisa ababambiqhaza besifazane abangama-70 ukuze bathole unomphela. Ngokunamathisela ama-electromagnetic (EMG) electrode kuma-triceps abesifazane ngenkathi benza izivivinyo ezahlukahlukene zezingalo, ososayensi bakwazile ukuqopha umsebenzi wemisipha yesikhathi sangempela sabesifazane futhi banquma ukuthi iziphi izivivinyo zezingalo ezikhiqiza umsebenzi wemisipha eminingi; funda: qhuma ingalo jiggle kakhulu!

Imiphumela evela ku-EMG yembula ukuthi i-pushup engunxantathu ibhalise umsebenzi omningi wemisipha phakathi kwazo zonke izivivinyo ezihloliwe okwenza kube ukuzivocavoca okuhamba phambili kokuqeda ukugegetheka kwengalo. Ngaphezu kwalokho, awudingi ngisho noma yimaphi amathuluzi ukuze wenze lo msebenzi osebenza ngempumelelo. Njenge-pushup yendabuko, i-pushup engunxantathu ingenziwa emadolweni noma ezinzwaneni zakho. Kepha, kunokuba uqondanise izingalo zakho ngaphansi kwamahlombe akho, izandla zakho zakha unxantathu ngqo ngaphansi kwesifuba sakho. Amathiphu eminwe yakho yangakwesokunxele nangakwesokudla kufanele ahlangane ukuze akhe phezulu konxantathu ngenkathi izithupha zakho zikhomba komunye nomunye zakha isisekelo somugqa oqondile wonxantathu.Njengakwi-pushup yendabuko, gxila ekugcineni umnyombo wakho uzinzile nomzimba wakho kulayini owodwa oqondile njengoba uzithoba cishe yonke indlela eya emhlabathini futhi ubuyele endaweni yokuqala. Buka ukuboniswa kwevidiyo kwalokhu kuthutha (okutholakala ekhasini 3) lapha.

Ucwaningo luveze ukuthi ama-triceps akhahlela emuva nasemadipheni futhi asebenzise imisipha yengalo enzima emazingeni aphezulu kunezinye izinqubo zomzimba ezingenhla ezihloliwe. Ukuzivocavoca okungasebenzi kahle okufundwe kufaka phakathi izandiso ze-triceps ngaphezulu, i-bar push-downs, i-rope push-downs, i-closed-grip bench press, kanye ne-barbell triceps extensions.

Ukhiye wokubona imiphumela evela kulezi zivivinyo ezintathu zezingalo, njengazo zonke izindlela zokuzilolonga, ifomu nokuphepha. "Ukukhahlela emuva koTriceps noxantathu akuzange kukhiqize kuphela amazinga aphezulu wokusebenzisa imisipha, kepha lezi zivivinyo zingenziwa ngokuphepha yiningi labavocavoci umzimba, azidingi mishini emincane nesikhathi esilinganiselwe ukukhiqiza imiphumela emihle uma ifakiwe esimisweni sokufaneleka esivamile," kusho Isikhulu Sesayensi Ye-ACE uDkt. Cedric X. Bryant. Nokho, idiphu yebhentshi iza nezwi elilodwa lesixwayiso. Nakuba lokhu kunyakaza kubangela ukusebenza kwemisipha ephezulu kungase futhi kubeke amandla angaphezu kwamandla ehlombe ngakho qhubeka ngokuqapha.

Uma ubulokhu ubeka ubhentshi ebuchosheni bakho cabanga ngokushintsha inqubo yakho ukufaka lezi zivivinyo ezintathu zezingalo zehlobo elingenamikhono elingesabi! Ingabe kukhona ukuzivocavoca kwezikhali okukhohlisa ngempela kuwe? Sicela wabelane ngokuzivocavoca umzimba kwakho okuphumelela kakhulu kunathi kumazwana angezansi.

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