Ukuzivocavoca # 1 ukuya kwiDitch Arm Flab

Umxholo

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I-American Council on Exercise (ACE) ekugqibeleni iphendule umbuzo obubuzwa ngabasetyhini kumashumi eminyaka: ndingayisusa njani i-jiggle yengalo kwaye yeyiphi eyona ndlela yokuzivocavoca ingalo yokujolisa kule ndawo inengxaki? Izazinzulu kwiNkqubo yoQeqesho kunye neMpilo kwiDyunivesithi yaseWisconsin-La Crosse ziqhube isifundo zisebenzisa abathathi-nxaxheba abangama-70 ababhinqileyo ukufumanisa kanye. Ngokuncamathisela i-electromagnetic (EMG) electrode kwii-triceps zabasetyhini ngelixa besenza imithambo eyahlukeneyo yeengalo, izazinzulu zikwazile ukurekhoda imisebenzi yabasetyhini yexesha lokwenyani kwaye babone ukuba yeyiphi imithambo yeengalo evelisa owona msebenzi wemisipha; funda: ukuqhushumba ingalo jiggle kakhulu!

Iziphumo ezivela kwi-EMG ziveze ukuba unxantathu pushup ubhalise owona msebenzi wemisipha phakathi kwazo zonke iimvavanyo ezivavanyiweyo ezenza ukuba ibe lilungu lokuqala lokuphelisa ukujija kwengalo. Ngaphezu koko, awudingi nokuba nasiphi na isixhobo ukwenza lo msebenzi usebenzayo uber. Njenge-pushup yesiko, unxantathu pushup unokwenziwa emadolweni okanye kwiinzwane. Kodwa, endaweni yokulungelelanisa iingalo zakho phantsi kwamagxa akho, izandla zakho zenza unxantathu ngqo phantsi kwesifuba sakho. Iingcebiso zeminwe yakho ephakathi ekhohlo nasekunene kufuneka zidibane zenze umphezulu kanxantathu ngelixa oobhontsi bakho bekhomba omnye komnye udala isiseko somgca othe tye kanxantathu.Njengakwi-pushup yesiko, gxila ekugcineni undoqo wakho uzinzile kunye nomzimba wakho kumgca othe tye njengoko usehlisa phantse yonke indlela eya emhlabeni kwaye ubuyele kwindawo yokuqala. Bukela umboniso wevidiyo wale ntshukumo (efumaneka kwiphepha lesi-3) apha.

Olu phononongo luveze ukuba iicriceps zikhaba ngasemva kunye nokudibanisa zaphinda zasebenza kwimisipha yengalo ekunzima ukuyenza kumanqanaba aphezulu kunezinye iiprotocol zomzimba ezivavanyiweyo. Ukuziqhelanisa okungafunekiyo okufundisiweyo kubandakanya ukwandiswa kwe-triceps extensions, i-bar push-downs, i-rope push-downs, i-bench-grip bench bench, kunye ne-barbell triceps extensions.

Isitshixo sokubona iziphumo kwezi mithambo zintathu zengalo, njengazo zonke iinkqubo zokomelela komzimba, luhlobo kunye nokhuseleko. "Ukunyanzelwa kweethrikhi kunye nonxantathu ukunyusa kungekuphela nje ukuvelisa amanqanaba aphezulu okusebenza kwemisipha, kodwa le mithambo inokwenziwa ngokukhuselekileyo sisininzi sabantu abenza umthambo, ayifuni zixhobo zincinci kunye nexesha elincinci lokuvelisa iziphumo ezilungileyo xa zibandakanyiwe kwisiqhelo sokuqina komzimba, utshilo uGqirha Cedric X. Bryant oyiNtloko yezeNzululwazi ye-ACE. Ibhanti yediphu nangona kunjalo, iza nelizwi elinye lesilumkiso. Ngelixa le ntshukumo ikhokelela ekusebenzeni okuphezulu kwemisipha inokubeka amandla agqithisileyo kwilungu lamagxa ukuze uqhubeke ngononophelo.

Ukuba ubukhe wabeka ingqondo yakho ebhentshini cinga ngokutshintsha indlela osebenza ngayo ukuze ubandakanye le mithambo mithathu yengalo yehlobo elingenamikhono endaweni yoko! Ngaba zikhona izixhobo zokuzilolonga ezikwenza iqhinga? Nceda wabelane ngomzimba wakho osebenzayo ophezulu kunye nathi kwizimvo ezingezantsi.

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