In an effort to engage and positively impact communities surrounding it, the University of Zululand (UNIZULU) recently appointed Mammusa Lekoa as the Community Engagement Manager.
Lekoa’s portfolio, which she assumed at the beginning of October (2017), falls under the office of the DVC: Research and Innovation. “I am ecstatic about my new position,” said Lekoa. “I believe that universities have a responsibility towards societies surrounding them. This provides scholars with an opportunity to exchange and manufacture new knowledge with communities, learn from their experiences and challenges to inform the scholarship and ultimately influence the curriculum. It is thus my hope that my office will serve this purpose,” she said.
Through her position, Lekoa will drive the strategic demands of community engagement for the institution to ensure that they are aligned to the Strategic Plan, as well as provide support and coordinate all community engagement activities undertaken by staff.
Lekoa was born in Germiston, Gauteng, but grew up in Lesotho, where her family had settled. Her passion for public health and community engagement saw her enrolling for a Certificate in Environmental Health Sciences at the University of Lesotho. Upon completion, she served in the public sector for 10 years as an Environmental Health Assistant and subsequently Environmental Health Practitioner in the three districts in Lesotho. Seeking to “empower” herself, she took a hiatus from the work force to further her studies in South Africa. She obtained her National Diploma and Bachelor of Technology in Environmental Health at the then Technikon Natal (now Durban University of Technology). She later studied towards a Master’s degree in Population Studies at the University of KwaZulu-Natal. She is currently in the process of beginning her PhD studies.
Lekoa has extensive experience which she gained from both the public and private sectors. In 2007, after being headhunted, she joined Africa Centre for Health and Population Studies where she worked for over seven years as Press and Policy Liaison Manager before assuming a lecturing position at the Mangosuthu University of Technology (MUT), Durban, in 2013. During her tenure at MUT, she made great teaching strides by ensuring to integrate all pillars of higher education (that is teaching and learning, research and community engagement) into her modules. Her exceptional teaching practice lead her to win two prestigious awards during the VC’s Teaching and Learning Excellence Awards at MUT in 2016.
When she is not at the office, Lekoa is a proud wife and a mother of three. She also enjoys jogging, cooking, reading and sewing.
– Naledi Hlefane
Pictured: Mammusa Lekoa, the new Community Engagement Manager at UNIZULU.
Embrace the challenge and conquer the game. Lucky Cola
You might be using a barely greater pulley anchor point than the middle fly and you may be keeping your arms up and raising
them up much like an incline bench. The cable decline press could be carried out standing/kneeling
by simply setting the handles at the top (or near the top) of the towers and then urgent down and inward at an angle.
OR, you’ll find a way to set up a bench in a decline place to mimic that of a decline dumbbell or barbell press.
With the bench, you’ll have the ability to actually hone in in your pec main, and more particularly,
the lower head, as decline presses do.
As A End Result Of of the greatest way the
machine is designed, using a system of cables and pulleys to assist the burden, your muscle tissue have to remain engaged all through the
entire motion. Use a lighter weight that allows you to concentrate on unilateral
contraction and extension of the pectoral muscle tissue.
While each strategies enable for glorious freedom of vary of motion, the cable machine accommodates this whereas also protecting the lifter from utterly losing control and
dropping the burden. We come to probably the greatest exercises for building that
‘shelf’ of an higher chest. While the crossover train above will let you
shift more weight, the one arm variation is among the best chest
(and trunk) workouts you can include in your
program. Relying on your coaching routine, you may prepare your chest
with different muscle teams, such because the shoulders and triceps.
Different movements would require lighter weights however provide a secure method to push to muscle failure,
stimulating the metabolic pathways of muscle progress.
Focus on maintaining proper kind and feeling the stretch within the chest muscular tissues.
Don’t arch your again excessively or allow your decrease back to lift off the bench.
Avoid arching your back or utilizing extreme momentum during
the train. Maintain a impartial backbone and focus on utilizing your chest muscular tissues
to drive the motion rather than relying in your shoulders
or triceps. Lie flat with the back on the bench and grab the handles,
one in every hand. Position the arms like doing a shoulder-width grip bench press however
starting from the bottom with a 90-degree bend within the elbows.
Place a flat bench between two cable machines
and attach single handles to each cable of the lowest
attainable pulley placement.
Slowly release again to the beginning position and repeat for a full set.
Leonard’s articles have been printed in lots of prime publications around the web.
Leonard enjoys weight coaching, enjoying basketball and yoga,
and likewise enjoys mountaineering.
The different sections of the pectoralis turn into more energetic in certain shoulder positions.
First, The ability to vary the height of the handles makes the machine versatile.
It’s good for hitting different angles of the muscle and for folks
of various proportions. While strikes like the cable
fly are a staple in many gym applications, these machines are a lot more versatile than you may think.
Set your cable deal with to the best or lowest setting and stand in the course of the towers.
Grip the handles and pull them up or down (depending on the setting) while pressing away from you.
This means you could work the triceps in accordance
with the direction of the muscle’s natural motion sample.
To optimally load a muscle, the muscle must be immediately opposite the
resistance. The upright row is a superb cable machine shoulder train to work the shoulders and higher again and is great to include in your shoulder workout routine.
An incredible cable shoulder exercise that targets the side delts, the cable
lateral elevate is a superb isolation exercise that can humble you.
It Is necessary to make use of light weights to start to guarantee you carry out the train with proper form.
Exercising your chest further advantages athletes by selling
proper form and stabilizing the upper body, decreasing the
danger of damage. Cable workout routines are an efficient and efficient method to work
out your chest muscles. Cable exercises can be utilized to construct strength and muscle dimension, or for toning purposes.
Here is a list of cable chest workout routines that you can do to target
the chest muscular tissues. You isolate your higher chest by
performing workout routines that place your upper chest muscles directly
in the line of drive, such because the incline bench press.
We’re targeting specific muscle tissue to sculpt that highly effective, athletic chest we all need.
If performing this train with a impartial grip hurts your wrist, strive rotating your arms to a degree angle.
A good approach to put more tension on the decrease
portion of your pec major and decrease pressure on the triceps.
It’s very simple in your lower again to sway while performing this train. Be conscious of how tight your abs
are, the angle of this press can very simply trigger
low back pain if you’re not paying heed to your
kind and body posture.
In this text, we’ll discover the advantages of this exercise, the muscles it targets, and the way to carry out it safely
and correctly for optimum results. Alternate between them by performing rounds like a circuit,
or carry out your desired units & reps for
each exercise earlier than continuing to the subsequent.
To perform cable standing-up straight crossovers, set the pulleys on a
cable machine to the very best place and grip the handles
with an overhand grip.
Right Here you want to convey your arm fully throughout your chest, not down, not up, fully across,” explains Israetel. Bear In Mind, the secret is maintaining continuous rigidity within the muscle tissue by controlling the movement, each on the push and the pull back. Burn out your muscular tissues with well-executed reps as an alternative of dashing through. Cable workouts for the chest offer a number of advantages over conventional free weights.
The cable fly is a superb train for focusing on the inside portion of the chest and promoting total muscle hypertrophy. This train includes utilizing a cable machine to pull handles or cables in course of each other in front of your body, sustaining constant tension all through the complete vary of movement. It is essential to have interaction your core and maintain correct kind and approach throughout the train to make sure safety and maximize the effectiveness of the workout. This exercise can be a useful tool for targeting and strengthening the chest muscular tissues and may be modified by adjusting the resistance to match your power and health stage.
The hammer grip used within the train locations much less strain on the wrists compared to different urgent workout routines. Furthermore, using a hammer grip can be helpful for people with wrist discomfort or limited wrist mobility. Cable workout routines are an efficient approach to build muscle and energy for males. By using the resistance supplied by a cable machine, you possibly can goal particular muscle groups with a extensive range of exercises.
If you want to hit a facet chest pose like Arnold, get a number of sets of this exercise in first. We now want to start isolating the pecs from the identical seated position. The workouts in this guide can be used as a half of any coaching break up for the chest portion. Though you proceed to have to use good techniques to keep away from mistaken joint positioning, you don’t have to worry about dropping weight on your self. You’ll need two cable towers for this train and an adjustable bench so you’ll have the ability to transfer from incline to say no.
Hitting the pectorals from varied angles ensures complete development and symmetry across each side of your chest. Cable exercises in your chest offer a range of movement choices that may goal each angle of the pectoral muscular tissues. With cables, you’re not restricted to at least one motion; you can combine issues up with flies, presses, and crossover variations.
This alignment promotes efficient force distribution throughout muscle groups, enhancing efficiency without overburdening any single area. These exercises might help to strengthen and sculpt your pectoral muscle tissue successfully. Great for hypertrophy rep ranges of 6-20, the cable machines allow you to squeeze out that final rep or two that’s needed to stimulate muscle progress. The straight arm lat pulldown train provides a deep stretch within the lats and shoulders, which is why it makes the record of finest cable back workouts. It not only works your back and shoulders but also engages your chest and the long head of the triceps. This excessive row variation offers a wider vary of motion due to using the rope attachment. The kneeling cable excessive row also works the upper again muscle tissue kind a different angle with might help assist the expansion of a wider again.
Remember to carry out a selection of back workout routines with the cables in conjunction with completely different attachments and from a number of angles. Walk into any health club and you will see each the largest guys and girls utilizing the cable machine for back exercises as properly as newcomers who aren’t so conversant in the world of weightlifting. To put it merely, cable machines are nice for hypertrophy allowing you to construct muscle safely and effectively. Using a cable machine for back workout routines can provide you some amazing positive aspects in constructing a stronger, thicker, and wider again. Performing again exercises with cable machines can also assist to boost your other bigger compound lifts such as deadlifts or the overhead press. There are several key variations between chest urgent workouts carried out on a cable machine versus with free weights. The twisting dumbbell press enhances chest activation by incorporating an internal rotation part.
They supply a novel vary of movement, allowing you to sculpt the chest muscles from different angles. When comparing the incline cable bench press to its conventional counterpart using free weights, one standout advantage is the fixed pressure offered by cables throughout the movement. This ensures that your muscle tissue are engaged all through each phases of the train, leading to greater muscle activation and growth over time. Moreover, cables allow for a smoother range of movement in comparability with free weights, reducing strain on the shoulder joint and offering a safer alternative for people with shoulder issues. Another advantage of cable chest exercises is the flexibility to perform smooth and managed motions. With conventional free weights, it’s easy to let momentum take over throughout movements like the bench press or fly, resulting in a lack of rigidity within the muscle tissue being worked. This is primarily because you usually can’t raise as heavy or work as many muscle tissue at the same time with cables.
It lets you give consideration to the mind-muscle connection and really feel the chest muscles contracting when you train. It is often performed after massive compound lifts, like the bench press and dumbbell press. The handles are pulled inward and upward in a sweeping movement, crossing in entrance of the chest to work the decrease chest muscles. If you wish to try new workout routines in your upper chest with dumbbells, attempt doing the Incline Press with a dumbbell on a ball.
Face pulls may help with shoulder dysfunction and strengthen the rotator cuff. This allows you to target shoulder muscle tissue in a barely totally different method utilizing the same train. The last train goes to put more emphasis on the sternal head of the pecs. If you’re battling that, then persist with regular dips for now with a slight lean forward to hit your chest extra as opposed to the triceps. And you want to eventually begin adding weight to maintain progressing it.
This exercise mimics the movement of a barbell chest press, but does it in a standing position (rather than mendacity on a bench) and uses the cable machine to maximize time underneath rigidity. A cable crossover or a cable decline bench press is normally a great way to focus on your center chest, however performing a cable fly may also be effective. The iron cross chest exercise targets your pectoralis major and minor, supplying you with properly rounded chest muscle tissue. This chest press works your decrease and center pectoralis main, supplying you with higher muscle activation than an everyday bench press. This is one of the greatest cable exercises for chest improvement, and the secret is to get the total vary of movement throughout the complete train. This allows you to have interaction your chest muscle tissue correctly and prompts smaller muscle groups you wouldn’t use as incessantly. The cable fly has many variations, every unique positioning enabling better engagement of various muscle teams.
They enhance posture by balancing muscle development across the shoulders and chest. Focusing on the world slightly below the collarbone also ensures that your higher body isn’t merely robust but aesthetically pleasing as nicely. Gorilla Mode Nitric is a stimulant-free pre-workout complement designed to reinforce blood move, muscle pumps, and endurance. It’s the right addition for lifters centered on attaining maximum chest activation throughout cable crossover workouts. Buck Build is a comprehensive creatine method designed to spice up power, restoration, and muscle endurance.
Proper adjustment ensures that you’re difficult your muscular tissues with out compromising form or risking injury. The key’s to discover a weight that permits you to full each exercise with correct method whereas feeling fatigued by the end of your set. Guarantee easy, controlled actions throughout the whole vary of movement for optimum muscle activation. Focus on maintaining proper respiration technique by exhaling during exertion and inhaling throughout relaxation to optimize oxygen circulate.
Set it at 30 levels to keep the emphasis off your entrance delts and in your chest. Focus on getting an excellent stretch in the high place and forcefully contracting your pecs in the backside place. If you realize someone on the lookout for new concepts to coach their chest with cables, don’t neglect to share this article with them. Hopefully, this guide has proven that cables can help you develop a full, powerful chest. Utilizing the cables is accessible to everybody, nevertheless, with the ability to begin at minimal masses. For occasion, even fundamental exercises like push-ups can pose a leap in problem for novice lifters.
This train makes a great finisher to maximize your pump on the end of a session. You can practice one aspect at a time, and it’s a helpful exercise for superior lifters looking to push themselves and get a serious pump. Maintain this for a second and squeeze your chest before returning to starting place. Set the pulley to shoulder degree and stand about 2 toes in entrance of it, with the cable pulley machine to the side of you. This exercise can help with correcting muscular imbalances by individually targeting all sides of your chest.
References:
where are steroids found
This is great news for UNIZULU! Mammusa Lekoa’s appointment as Community Engagement Manager sounds like a major step forward. I love how she sees universities as having a responsibility to their communities. It makes me think of my own alma mater’s efforts to help local schools. Can’t wait to see all the positive impacts she’ll bring! How do you think her work will specifically benefit the UNIZULU community?