Zochita # 1 Zolowera Kutulutsa Arm Flab

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American Council on Exercise (ACE) yatha kuyankha funso lomwe azimayi akhala akufunsa kwazaka zambiri: nditha bwanji kuthana ndi jiggle ndi njira iti yabwino kwambiri yolimbana ndi malowa? Asayansi pa Exercise and Health Programme pa yunivesite ya Wisconsin-La Crosse adachita kafukufuku pogwiritsa ntchito azimayi 70 kuti adziwe kamodzi. Mwa kuyika ma elekitiroma amagetsi (EMG) pama triceps azimayi pochita masewera olimbitsa thupi, asayansi adatha kujambula zochitika zenizeni za akazi ndikudziwa kuti ndi zida ziti zomwe zimatulutsa minofu yambiri; werengani: kuphulika kwa dzanja kumanjenjemera kwambiri!

Zotsatira zochokera ku EMG zidawulula kuti pushup ya katatu idalembetsa zolimbitsa thupi kwambiri pakati pazochita zonse zomwe zidayesedwa ndikupangitsa kuti ikhale gawo loyamba pothana ndi jiggle. Kuphatikiza apo, simusowa ngakhale zida zilizonse kuti muchite masewera olimbitsa thupiwa. Monga pushup yachikhalidwe, pushup ya katatu imatha kuchitidwa ndi mawondo kapena zala zanu. Koma, m'malo moika manja anu pansi pamapewa anu, manja anu amapanga kansalu kamodzi pansi pa chifuwa chanu. Malangizo a zala zanu zapakati kumanzere ndi kumanja akuyenera kubwera palimodzi kuti apange pamwamba pa kansalu kakang'ono pomwe zala zanu zazikuluzikulu zimalozerana ndikupanga mzere wolunjika wa kansalu.Monga momwe mumachitira chizolowezi, yang'anani kwambiri pakusunga pachimake chanu komanso thupi lanu kukhala pamzere wowongoka pamene mumadzichepetsera mpaka pansi ndikubwerera pomwe mudayambira. Onerani kanema wosonyeza kusunthaku (kopezeka patsamba 3) apa.

Kafukufukuyu adawonetsa kuti ma triceps amakankha misana komanso ma dipsi adathandizanso minofu yolimba yamphamvu pamiyeso yayikulu kuposa ma protocol ena akuthupi omwe adayesedwa. Zochita zocheperako zomwe zaphunziridwa zimaphatikizira kukulitsa kwa triceps pamwamba, kukankhira pansi, kukankhira zingwe, makina osindikizira a benchi otsekeka, ndi zokulitsa za barbell triceps.

Chinsinsi chowona zotsatira kuchokera kumayendedwe atatu amtunduwu, monga machitidwe onse olimbitsira thupi, ndi mawonekedwe ndi chitetezo. "Zoyeserera za triceps ndi ma push-up sizinangopangitsa kuti minofu izikhala yayitali kwambiri, koma zolimbitsa thupi zitha kuchitidwa bwino ndi ambiri ochita masewera olimbitsa thupi, zimafunikira zida zochepa kuti zitheke komanso nthawi yayifupi kuti apange zotsatira zabwino zikaphatikizidwa ", adatero a CCEricant X. Bryant. Kuviika kwa benchi komabe, kumabwera ndi mawu amodzi ochenjeza. Ngakhale kusunthaku kumapangitsa kuti minofu izitseguka kwambiri itha kuyikanso mphamvu yochulukirapo paphewa kotero samalani.

Ngati mwakhala mukuwongolera ubongo wanu ganizirani zosintha zomwe mumachita kuti muphatikize masewera olimbitsa thupi atatuwa m'chilimwe chopanda manja m'malo mwake! Kodi pali masewera olimbitsa thupi omwe amakupusitsani? Chonde gawanani zolimbitsa thupi zanu zogwira mtima kwambiri ndi ife mu ndemanga pansipa.

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