TRICEPS

If you want to have really huge arms you have to make sure to work on both your biceps and triceps. Triceps are one of the hardest muscles  to build but with the correct technique you can add some serious size and strength to the muscles.

THE BEST TRICEP EXERCISES

BENCH DIPS

This is a good workout for the triceps and can be done at home.

How its done:

• Place two flat benches parallel to each other, about three to four feet apart, you can alternatively use chairs or the edge of your bed.
• Sit on one bench facing the other, with your hands grasping the side of the bench
• Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches.
• Cross one foot over the other.
• Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle.
•  Slowly raise back up to the start position by straightening your arms.
• You can also place a weight plate on your upper legs for added resistance!

• To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars/chairs.
• Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
• Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
• Repeat the movement for the prescribed amount of repetitions.

DUMBBELL TRICEP EXTENSION

If you do not have dumbbells you can use bottles filled with water or filled with sand. This workout can be done either seated or standing.

How its done:

• To begin, stand up , or sit, with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
• The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
• Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
• Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
• Repeat for the recommended amount of repetitions.

Precaution

• The upper arms should remain stationary and only the forearms should move.

 

 BY KAPA187

FORMER MMD national secretary Katele Kalumba has said the people of Luapula will not waste their time voting for Patriotic Front (PF) leader Michael Sata and his party’s parliamentary and local government candidates because they have failed to address their concerns on development in the area.

Dr Kalumba said in an interview in Mansa yesterday that the PF leader and his parliamentarians had failed to champion development in the province but were instead engaged in name-calling and fighting one another.

“It is not a secret that Luapula voted for Mr Sata in the last presidential elections because they had misunderstanding with the MMD leadership but after President Rupiah Banda was voted into office, our people developed confidence in the MMD’s ability to deliver development,” he said. Dr Kalumba said Mr Banda had demonstrated that he was a caring person who was always ready to embrace all Zambians.

He also said the people of Luapula Province were disappointed with Mr Sata’s failure to thank them for voting for the PF in the previous elections. “Instead of thanking the people of Luapaula for voting for him, Mr Sata has been calling us Matuku, a vernacular word meaning ‘small breams’ or people who are not important,” he said.

Dr Kalumba said in the last two presidential elections, the people of Luapula voted for the PF twice but were in turn rewarded with spiteful leadership from the PF. He said he was confident that the MMD would get the majority votes in this year’s elections.

The construction of infrastructure such as schools and hospitals in almost all the districts and improved maize and rice production are some of the achievements of the MMD under President Banda which have impressed the people of Luapula. Dr Kalumba said the province, which had been mainly associated with fishing, recorded a maize bumper harvest this year.

And Dr Kalumba said MMD candidate Cosmas Mpampi would scoop the Chiengi Constituency seat because the area, which is one of the country’s leading rice producing centres, is being transformed under President Banda’s leadership. He said the people of Chiengi, where he was member of Parliament for several years, were united under the MMD.

Dr Kalumba said he was glad to support another party member to take over from him and demonstrate that he could also help transform the constituency.

[Times of Zambia]

ALLIANCE for Democracy and Development [ADD] president Charles Milupi has said Zambians no longer need the MMD government because it has failed to inspire and lead people in the fight against corruption and offer alternatives for good governance.

Speaking in an interview on Tuesday, Milupi said corruption under the MMD government has become endemic and chronic to the extent that state house and the office of the president were disgraced locally and internationally for failure to fight corruption.

Milupi said observations by the church particularly Late Mongu Catholic Bishop Duffy and Bishop Chomba from the United States of America of Zambians calling for change it was because of the failure of government to do what was expected by the people.

“ I am absolutely mesmerised and flabbergasted at the behaviour of the current Vice president George Kunda and government, you see Mwanawasa’s legacy was built on the ability to lead in the fight against corruption but this government has totally failed to do that because of being inconsistent no wonder today they [people] are calling for change of government and this is what we politicians must avoid as we lead the people, even the judiciary must redeem itself to restore sanity and confidence in the manner they fight corruption and administer the rule of law because it is critical to good governance of the country,” said Milupi.

He said President Rupiah Banda and his administration’s high level of inconsistent shows how totally they have lost the ability to lead in the fight against corruption in the country.

“These people [MMD] are very selective in the manner they apply the law, lets remind ourselves that President Banda was in the Mwanawasa government when they went to prosecute Late Dr. Chiluba, why didn’t George Kunda and Rupiah come out if they thought to prosecute Chiluba was wrong? But now that they are in power they want to tell us that this was wrong, this is politics of expedience that is taking this country to nowhere,” said Milupi.

He reminded President Banda and government that abusing the chance to hold on to power would not help them clear their wrong doings from Zambians who were still demanding for justice and exemplary leadership in the fight against corruption.

Milupi said the MMD government and President Banda were losing big chunks of the nation because of high endemic levels of corruption and injustices they have promoted and promulgated to the governance system.

“I do not see Rupiah fighting corruption at all; they are now trying to remove the abuse of office clause in the ACC act that seeks to address corruption that spells doom for this country it is for everyone to see that this government is bent on damage and destroying this country before it leaves office in the next nine months, the removal opens up doors to people to abuse public resources, to abuse offices you have seen that Rupiah Banda’s children are alleged to be involved in shoddy deals, that is what it entails if you remove such laws,” he said.

President Rupiah Banda has cautioned the Zambian people against calls change which opposition leaders were advocating for. President Banda has said that he wants change that will transform the economy of Zambia as well as bettering the livelihood of the Zambian people.

Mr. Banda siad that the real change Zambia needs is a transformation in all key sectors of the economy which the people are longing for in areas of education, health, agriculture, mining among other sectors.

“ Be mindful that some people want change to scare away investors in this country but the change I want is to transform the economy to better the livelihood of the people.

“ This is the change that l want. Zambia wants change of transforming her economy and not the change which Mr. Sata and these others would want; taking the nation backwards,” President Banda said.

President Banda said this when he addressed the crowd that welcomed him at Solwezi Airport on arrival from Mansa, Luapula province.

He warned that Patriotic front (PF) leader Michael Sata if he wins would derail the economic gains Zambia had scored within the short period of three years since he assumed the presidency. He explained that Mr. Sata would scare away investors from this country.

He said North-western province has seen unprecedented development projects and that he implored the people in the province to give him a five year mandate so that development projects could continue which his administration together with government and the Zambian people at large have started.

Mr. Banda challenged the opposition to come to Solwezi and check for themselves how the town and the entire province was developing.

“Let them come and see for themselves how Solwezi has developed, indeed the entire province. By so doing, new mines, schools, health centers, roads, bridges will be opened and built,” He said.

He added that the price of cement and meali-meal in Solwezi has reduced and hinted that with the pace of massive economic development, meali-meal and cement prices would further be reduced.

On the education sector, President Banda disclosed that Government is determined to construct universities in all the nine provinces across the country.

On elections, President Banda urged the people to go to the polls and not allow the opposition to intimidate them.

He further urged the MMD members to concentrate on issue based campaigns and not intimidating people.

“ Do not allow people to intimidate you ahead of the elections. We want a free and fair elections as MMD and so vote freely without being forced” he said.

He urged the people in the province to ignore the prophets of doom as the opposition leaders have nothing to offer to the Zambian people.

President Banda who is in the Province on a two day campaign trail is accompanied by Former Vice President Enoch Kavindele, MMD National Chairman Major Richard kachingwe and former Ambassador to Canada Newsted Zimba, among others.

Former republican vice-president Enock Kavindele urged the people of North-western province to vote for President Banda and warned against voting for the opposition.

“We don’t want PF votes but want votes for RB. President Banda has got a big agenda and good future for this province and the nation as a whole,” Mr. Kavindele said.

Area Provincial Permanent Secretary Fabian Mumba said all government programmes and projects were all going on well.

Mr. Mumba said some of the projects had reached completion points while some had reached window levels in key sectors of the economy.

ZANIS

United Party for National Development-UPND president Hakainde Hichilema has observed that health workers are working in distress and difficult conditions.In an interview, Hichilema said government workers through out the country were distressed as a result of non commitment by government to improve the conditions of service.

“Workers are working in distressful and difficult conditions of service because the MMD government doesn’t want to improve the conditions of service for its workers and these are some of the issues why we are saying there is need to change government and bring into operation a government which will respect the labour force and improve the conditions of service,” said Hichilema.

And Hichilema said the UPND is aware of the poor conditions of service health workers were subjected to, adding that grants given to health institutions are not enough to address health problems.

He also pledged to assist the hospitals in the country in various ways.

“I am aware institutions have priorities, please let us know as soon as possible on how best we can assist, just put things you need in and we shall come to the aid of the hospitals, we are very saddened with the situation at many hospitals in the country,” he said.