Iyo #1 Kudzidzira Kubvisa Arm Flab

Zvemukati

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IAmerican Council on Exercise (ACE) yakazopindura mubvunzo vakadzi vanga vachibvunza kwemakumi emakore: ndingaite sei kuti ndibvise ruoko rwekugunun'una uye nderipi rimwe chete rakanakisa ruoko rekurovedza muviri kunongedza nzvimbo ino inotambudza? Masayendisiti paExercise uye Hutano Chirongwa paYunivhesiti yeWisconsin-La Crosse vakaita chidzidzo vachishandisa vakadzi makumi manomwe vechikamu kuti vazive kamwechete uye zvachose. Nekubatanidza magetsi emagetsi (EMG) kumatanho evakadzi vachiita maekisesaizi akasiyana emaoko, masayendisiti akakwanisa kunyora zviitiko zvevakadzi zvenguva-chaiyo uye kuona kuti ndeapi maekisesaizi emaoko anoburitsa mhasuru. verenga: blast ruoko jiggle zvakanyanya!

Mhedzisiro kubva kuEMG yakaratidza kuti katatu pushup yakanyoreswa chiitiko chetsandanyama pakati pezviitwa zvese zvakaedzwa zvichiita chiito chekutanga kubvisa ruoko kusvetuka. Zvakare, iwe hautombodi chero michina kuti uite iyi uber-inoshanda kurovedza muviri. Kufanana nechinyakare pushup, iyo katatu pushup inogona kuitwa pamabvi ako kana zvigunwe. Asi, pane kururamisa maoko ako pasi pemapfudzi ako, maoko ako anogadzira katatu pasi pechipfuva chako. Iwo matipi ezvigunwe zvako zvekuruboshwe uye kurudyi zvepakati zvinofanirwa kuuya pamwechete kuti zvigadzire pamusoro pekatatu uku zvigunwe zvako zvichinongedza kune mumwe nemumwe zvichigadzira yakatwasuka-mutsara hwaro hweatatu.Senge mune yechinyakare pushup, tarisa pakuchengeta chako chakadzika chigadzikane uye muviri wako mune imwe tambo yakatwasuka apo iwe uchizvidzikisira wega al nzira yevhu uye kudzokera kunzvimbo yekutanga. Tarisa vhidhiyo kuratidzwa kwekufamba uku (inowanikwa papeji 3) pano.

Chidzidzo ichi chakaburitsa pachena kuti triceps inokanda musana uye madhipi zvakare akaomesa yakaoma-to-toni ruoko mhasuru kumatanho akakwira kupfuura mamwe epamusoro eprotocol emuviri akaedzwa. Maekisesaizi asinganyanyo shanda anosanganisira epamusoro triceps ekuwedzera, bar kusundira-pasi, tambo kusundira-pasi, yakavharwa-inobata bhenji yekudhinda, uye kunyepa barbell triceps yekuwedzera.

Kiyi yekuona mhedzisiro kubva kune matatu aya maekisesaizi emaoko, seyese maitiro ekusimba, chimiro uye chengetedzo. "Triceps kickbacks uye triangle push-ups haingobudisi yakakwira mhasuru activation, asi maekisesaizi aya anogona kuitwa zvakachengeteka nevazhinji vevanoita maekisesaizi, anoda zvishoma kana pasina midziyo uye nguva shoma yekuburitsa mhedzisiro kana ichibatanidzwa. mugadziriro yenguva dzose yokugwinya,” anodaro ACE Chief Science Officer Dr. Cedric X. Bryant. Iyo bhenji dip zvakadaro, inouya neshoko rimwe rekunyevera. Nepo kufamba uku kuchikonzera kukwirisa mhasuru activation kunogona zvakare kuisa simba rakawandisa pabendekete repafudzi saka enderera nekungwarira.

Kana tanga benching pfungwa dzenyu kufunga kuchinja kwako nezuva nokupinza izvi zvitatu maoko kurovedza nokuda vasingatyi risina yezhizha pachinzvimbo! Kune here chero maoko ekurovedza muviri anonyatsoita hunyengeri kwauri? Ndokumbira ugovane maekisesaizi ako epamusoro emuviri nesu mumashoko ari pasi apa.

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