Sunday, March 22, 2015

The Crow's Gym Thoughts: Vol. 13

Crow's #Gym Vol. 13
Remember where you were, as you dream about where you are going, while you remain living in today. The old you is gone, and you have the potential to be something great, but if you don't focus on today's workout, then it is all irrelevant.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Belts
Belts are supposed to aid you in a lift by taking pressure off the lower back when lifting very heavy weights. They will certainly help you if your goal is to develop power, and you attempt to achieve this through power lifting which consists of the three basic compound movements, squats, bench press, and dead lifting, all performed in a very low rep range. A weight belt will stabilize the upper body by increasing pressure in the abdominal cavity, and will reduce pressure in the lower back. Belts can offer a feeling of security and the knowledge that the chances of injury is lessened. However, belts are not necessary in all exercises. Stabilizing your upper body is simply not crucial for some lifts, and sporting a belt in those circumstances will not help you to achieve your goal to any greater degree. I recommend wearing a belt for big lifts, especially compound movements, done with heavy weights.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ..
Triceps Push-down (Rope)
Target MusclesTriceps (Especially the outer and medial heads),  Brachioradialis
Starting Position:
1. Attach a short, angled bar to the overhead cable of a lat machine.
Tricep Push Downs Using a Rope
2. Place your hands on the bar, palms facing downwards.
3. Bring the bar down until your elbows are at your sides and bent at  about 90°.
The Movement:
1. Keeping your upper arms close to your body, press the bar down,  moving only your forearms, until your arms are fully extended.
2. Hold for a count of two; then slowly return the bar to the starting  position.
Tips:
• Keep your elbows fixed firmly at your sides throughout the movement.
• Do not lean too far forwards.
• Keep your wrists locked and your palms facing you.
Variation:
Short bar: You may use a short straight bar instead of the angled bar, although this  places more strain on the wrists and forearms.
Using a rope: You may use a rope instead of an angled bar. Make sure that you push your forearms out at the end of each rep.