GCTU Establishes Technology Research And Innovation Centre
In line with our strategic direction for the year 2014, the University has established the Technology Research and Innovation Centre (TRIC). The TRIC is established to be a centre of excellence in cutting-edge research and innovative technology that will promote world class research into technology.
TRIC has five units which are responsible for Research Grants, Contracts and Awards, Policy, Training and Communication, Research Administration/Business Unit, Technology Transfer and Research Ethics & Compliance. The core responsibilities of the Office among others are to advance the course of research at GTUC. Other responsibilities include:
- Prospecting for opportunities for sponsorship by sponsoring agencies for programmes, policies and issues relative to grants and contracts.
- Assistance for University personnel in identifying sources of funding for research, fellowships, special programmes and other activities.
- Collection and dissemination of appropriate information regarding sponsored projects and programme.
- Administrative oversight of institutional committees responsible for the humane care and use of animals and protection of human subjects in research.
- Research support for postgraduate and PhD students of the School.
It is expected that, the TRIC will advance the course of research of research by giving support to students, faculty, institutions and individuals in their research endeavors. A number of programmes have been scheduled by TRIC to help individual and institutions showcase unique projects in technology, engineering and ICT. Some of the projects TRIC intends to pursue this year are in the areas of skills development in Technology, Engineering and ICT.
The centre has held its first Technology Transfer Workshops for students and the general public in Accra and Kumasi. The theme for the workshop was “strengthening private sector initiative through innovative technology transfer”. The event was followed by an exhibition which was to create a platform for students and members of the general public to showcase projects and innovative ideas in the areas of ICT, Technology and Engineering.
An independent jury of five was set up to assess about thirty projects submitted in order to select the best. The areas of concentration were ICT, technology and engineering. Successful projects are selected for funding by COTVET through the Skill Development Fund (SDF).The last workshop will be held in Tamale on 3rd April, 2014. All research needs, interests, queries and enquiries should be directed to the Technology Research and Innovation Centre (TRIC).
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With the incline press, you are urgent up at an angle, so you get more shoulder flexion, and thus more higher chest and entrance delt emphasis. Upper chest cable workouts like incline press, chest flys, and pec fly successfully target your sternal pec muscular tissues for larger strength and a more defined look. It’s essential to emphasize progressive overload by gradually rising the weight used over time as you gain energy and endurance. Bear In Mind, specializing in quality actions with controlled repetitions is vital to reaching optimum ends in your higher chest cable workouts routine. Mastering correct form and method is essential to getting essentially the most out of your upper chest cable workout routines. It’s necessary to understand the recommended units and reps for each exercise, as well as any various equipment that can be utilized for variations. Ensure proper type by maintaining a slight bend in your elbows all through the motion and controlling both the inward and outward motions.
This is a circuit type workout designed to rip your musclesto pieces- figuratively, after all. Perform one train, transfer onto the next,and so on, until you might have accomplished one set of every thing. For instance, if you wish to improve energy then youwill want to focus on low-rep work. Forthese, you will probably limit your self to training only once or twice perweek. Relaxation intervals between workouts and sets themselves will need to be long. You could stick with calisthenics and plyometrics, relying onexplosive push up and dip variations to build your chest. You may box, relying onexplosive punches towards a heavy bag for good-quality conditioning.
That signifies that there are factors all through a free-weight exercise the place there isn’t any resistance in any respect. However one factor to keep in mind is the order that you carry out the workout routines in. Several research have proven a development the place lifters get higher features in hypertrophy and power for workouts that are accomplished early in a session.
In contrast, lighter weight sets in the vary of reps help in enhancing muscular endurance. Achieve symmetrical chest improvement with the Cable Single Arm Crossover, which isolates the pecs while minimizing strain on other muscle groups. Keep consciousness of kind for optimum outcomes and lowered danger of harm throughout each repetition. With over a decade as a power and conditioning coach, I’ve witnessed firsthand how incorporating cable workout routines can revolutionize workouts for athletes and health fanatics alike. Remember, the secret’s to align the path of the cables with the fibers of the particular chest area you are trying to target.
Incorporating the chest fly into your health routine is normally a transformative step towards enhancing your higher body strength and achieving your overall fitness goals. This train successfully targets the pectoral muscles, promoting not solely muscle development but in addition improved posture and elevated vary of movement. By taking the time to grasp the approach and keep away from widespread mistakes, you’ll find a way to maximize the advantages while minimizing the danger of damage. Sure, the cable chest press is an effective exercise for coaching all of your higher body “pushing” muscle teams, together with the pecs, shoulders, and triceps. There are many chest workouts and variations of exercises that might otherwise use a barbell or dumbbell to target the chest muscular tissues. The positioning of this movement engages the sternal pectoralis main while incorporating different muscles just like the triceps and deltoids. You can also simply alter your body positioning or even convey benches and seats into the mix when using cables.
The pectoralis main is the larger and extra superficial of the two chest muscles—when you assume “chest workout” you’re in all probability imagining this muscle. For whole triceps development, you have to work the muscle from all angles with fixed rigidity and progressive overload. Cable machines let you do all three higher than any other sort of equipment.
Compound chest exercises are exercises that involve a number of muscle groups and joints, together with the chest, shoulders, and triceps. Compound exercises require the coordinated effort of varied muscles to perform the movement, resulting in elevated muscle activation and general energy development. Firstly, compound chest exercises engage multiple muscle teams simultaneously, allowing for environment friendly muscle stimulation. By focusing on the chest, shoulders, and triceps together, these exercises promote balanced muscle development and overall upper body strength. Secondly, compound chest workouts mimic natural movement patterns and promote muscle integration. They enhance the coordination between completely different muscle groups, enhancing useful power for actions in every day life and sports. Barbell bench press exercises are a classic exercise that’s effective at concentrating on the chest muscle tissue.
This leads to faster muscle fatigue and a better exercise of the secondary muscle tissue. You can target the chest from a wide selection of angles, making certain a well-balanced workout. They additionally enable for a more natural, arcing motion that is not simply joint-friendly but also mirrors the practical path of movement we use in our day-to-day lives. Cable machines maximize muscle activation while moving through the whole range of movement, making them perfect for each stronger muscles and muscle development. The basis of any resistance workout routine, sets and repetitions dictate how many times you’ll carry out a specific exercise and how many repetitions you’ll do in each set. Though the anterior deltoids usually are not inherently a part of the chest muscle tissue, their engagement is unavoidable in most exercises focusing on the chest.
Twisting chest exercises supply vital benefits for constructing an entire physique. They improve muscle fibre activation, enhance joint stability, and contribute to better total muscular growth. Each Gardner and Ezechibueze beneficial a total of 4 chest workouts.
Think About adjusting cable resistance levels to range intensity, permitting for progression as you build power. The low-to-high cable crossover is a cable crossover variation which will put extra of the load on the clavicular head of the pectoralis major. They mimic the line of pull of the clavicular head, so they’re an excellent isolation train to coach the higher pectorals. Related to the usual cable crossover, the added range of motion permits the upper middle pectorals to clench, thus coaching the chest extra effectively.
This will enhance the load load by nevertheless a lot the dumbbell weighs. When standing (or kneeling), you haven’t any back assist, so more muscle tissue shall be involved for stability and you’ll have a larger vary of motion. Although we briefly coated the principle benefits of using a cable machine for chest workout routines above, let’s dig in a little deeper… Whereas the pec major is one muscle, anatomically speaking it has two distinct units of muscle fibers. This is why you will usually hear folks saying “this train is nice for the upper chest”. Whereas it’s a great chest exercise, it is equally as good in your lats and abs.
Instead of doing a regular bench press with a heavy barbell, combine it up and convey the burden bench to the cable machines. Lie flat in your again, set the handles to the bottom potential placement, and let your push muscular tissues do the work. This is the superstar, a basic cable chest train meant to focus on your lower chest (pectoralis major).
Free weights are the traditional approach to work out, but they are not the safest. Cable chest workout routines remove the chance of a weight dropping in your head, and you will not need a spotter. Cable presses are also a lot more managed than regular press actions. This makes it easier for novices to perform exercises accurately, and there is much much less room for error. Belief us, it’ll help you numerous in phrases of concentrating on your workouts extra successfully. Low to excessive cable flys the line of pull and motion of the clavicular pectoralis. When set up appropriately, the cable fly puts so much much less strain on the shoulder joints compared to free weights, which is why it’s a safer choice for these with shoulder issues.
The center cable fly permits for a higher space of movement which may enhance your muscles’ flexibility and power. Compound actions enhance strength and mass, whereas isolation exercises refine particular areas for a balanced and sculpted chest. It additionally increases hip and glute activation and total physique stability whereas rising muscle activation of the pectorals and hips. Cable press on a stability ball is the best exercise that strengthens both your chest and core muscular tissues. It makes use of a cable machine with an adjustable pulley system and a bench set at an incline angle of round 30–45 degrees.
When you’re in that 8-12 rep range, really give attention to the shoulders doing the work. You might even need to think about using a resistance band for a set or two to essentially get the muscle warmed up and ready to go. The triceps pushdown is extraordinarily efficient when carried out in a drop-set fashion. Examine this to a tricep pushdown, which allows you to fully isolate the backs of the upper arms. It is the antagonist to the biceps muscle in order that when the triceps muscles are flexed, the biceps relaxes, and vice versa.
You don’t want to fear about bringing out a stopwatch or something to time your tempo when coaching your chest. But, it’s essential to proceed reading after this, as I Am Going To clarify key programming tips and variables, how to carry out each exercise, and how to proceed progressing. You need vitality, endurance, and focus throughout these powerful routines, and generally, the meals from your diet just doesn’t cut it. Then the Cable Crossover and Cable Shoulder Rotation Press supplies variations to stimulate muscle progress and enhance muscular endurance. Finish off with a Seated Cable Shoulder Press to make sure a balanced upper-body workout. For omni crossovers, set up two cable pulleys at the lowest point and fasten a D-handle to every cable. Stand sideways to the machine, seize the handle with one hand, and take a step away from the machine to create rigidity.
With only a pair of dumbbells, you can also make your chest area broader and more developed. The reverse grip dumbbell press is carried out by lying on a flat bench holding dumbbells over your chest with an underhand/ reverse grip. If you’re on the lookout for a straightforward internal chest dumbbell train to add to your routine, a dumbbell squeeze press is a great staple exercise to get you started. The dumbbell bench Press provides the additional range of motion on the prime for a full Chest growth. Moreover, Dumbbells demand higher coordination, forcing the stabilizing muscular tissues to help as well. The advantage of using dumbbells for chest workouts is that they’ll work on each side of the chest individually, which helps to repair muscle imbalances.
This is why it’s essential to learn in regards to the machine, its components, and how to use it. Just like another exercise gear, there are specific things you should know in regards to the cable machine to be able to get probably the most out of your train and reap probably the most advantages. In essence, the heights of the pulleys can be adjusted based on what you’d like to achieve with the exercise. Deliver a bit of difficulty to your workout by including in an train ball! A bench is solid, steady, and totally supportive, supplying you with a sturdy platform to push in opposition to as you carry out the Cable Press. However, with an train ball, there’s way more “give” on the floor, and the ball will shift and wiggle beneath you.
Standing dumbbell chest fly is considered one of the finest chest exercises that you can do at home with dumbbells. It may be carried out in a kneeling place, which increases core involvement and may enhance the core stability and strength of the belly muscles. The close grip bench press is a variation of the bench press and an exercise used to construct muscle and power in the triceps. The study found that essentially the most exercise for the upper part of the pectoralis major muscle occurred when the bench was angled at 30 levels. When you start constructing your chest muscular tissues, words like “Squeeze press” and “Decline push up” might sound sophisticated. A seated variation of the standing fly, the seated middle cable chest fly allows you to concentrate more on utilizing the chest and fewer on combating weak body management as you tire. In this text, we’ll explain why you have to be doing cable exercises in your chest training routine, regardless of your stage of expertise or want to stimulate new development.
Adding a few cable exercises to your leg coaching routine could be helpful in bettering your decrease body conditioning. Opposite to what most lifters assume, you probably can construct a toned and defined again utilizing cable workout routines. Focus on exercises that enable optimum loading in the absolutely stretched positions. The cable biceps curl is the most well-liked cable train for building bigger guns.
Suppose about pressing in a straight line from the bottom of your chest to the ceiling. By doing this, you’ll guarantee your muscles are overloaded every session, and thus they may proceed adapting (getting robust and bigger). It must be noted that power, hypertrophy, and endurance shall be gained in every of these rep ranges, it’s just the emphasis is as listed above. While the pec minor sits on your anterior facet, as a end result of its attachment level, its primary function is controlling structures on your backside. Particularly, it helps with stabilization, melancholy, protraction, inside rotation and downward rotation of the scapula. Let us clarify the operate of every head, as this will help you understand how it’s emphasized during exercises.
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