Friday, March 20, 2015

The Crow's Gym Thoughts: Vol. 11

Crow's #Gym Vol. 11
Laughing at yourself is perfectly OK. A lot of the things you do while you are working out are pretty funny. Always remember to take the time to have a good laugh at some of the stupid things you do. It will make it a lot easier on you when other people notice these things too.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Barbell
Normally measuring between four and six feet in length, a barbell is the most basic piece of equipment used in weight training and bodybuilding. You can train every major muscle group using only a barbell. There are two major types of exercise where barbells are used
adjustable sets (in which you add or subtract plates to achieve the total weight desired), and fixed barbells (in which the plates are either welded or bolted in place and the total weight of the barbell is a set number). You may see fixed weights arranged by poundage in various gyms. The total weight of that barbell will likely be etched or painted on the plates. Fixed weights will save you the time of adjusting the weight in between sets. Adjustable weights are seen more commonly in home gyms, because it is very cost efficient to buy a bar, with several plates and clips to lock the weight in place.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ..
Biceps Curl (Dumbbell Concentration)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit on a bench with your legs fairly wide apart.
2. Hold a dumbbell with one hand and brace that arm against the inside  of the same thigh.
3. Your arm should be full extended and your palm should be facing the  opposite thigh.
The Movement:
1. Slowly curl the dumbbell up in a smooth arc towards your shoulder.
2. Squeeze your biceps hard at the top of the movement, hold for a count  of two and then slowly lower the dumbbell back to the starting  position.
Tips:
• Make sure you curl the dumbbell to you shoulder and do not move  your shoulder t the dumbbell. Keep your shoulder bad and relaxed.
• Do not lean backwards.
• Keep your upper arm fixed.
• Make sure you fully straighten your arm when you lower the  dumbbells; do not shorten the downwards phase.