Wednesday, March 11, 2015

The Crow's Gym Thoughts: Vol. 02

Crow's #Gym 02
If you can't do an hour or two at the gym for the sake of your long term health, then do it for the twenty two or twenty three hours short term self righteous bliss you get afterwards, because you have gotten that workout out of the way. #health #hulksmash

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Abduction
Movement of the straight legs, accomplished by contraction of the leg abductor muscles (the sarorius, primarily), from a fully abducted position back to one in which the legs are again pressed together.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ..
Biceps Curl (Barbell Preacher)
Target Muscles: Biceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit on the seat of a preacher curl machine, adjusting it so that your  armpits rest over the top edge of the pad.
2. Hold a barbell with your hands shoulder width apart, palms facing  forwards.
3. Your arms should be fully extended.
The Movement:
1. Bend your elbows as you curl the bar up in ,a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders.
2. Hold for a count of two; then slowly lower (the bar back to the starting  position.
Tips:
• Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the bar up or the emphasis will shift from your biceps to your  shoulders.
• Keep your body still and your wrists locked.
• Lower the bar until your arms are fully extended - shortening the  downwards phase will reduce the effectiveness of the exercise.
Variations:
EZ-bar preacher curl: Preacher curls can be performed using an EZ­bar instead of a straight bar.  This reduces the stress on the wrists although it puts the biceps in a  biomechanically weaker position so they receive less stimulation.
Dumbbell preacher curl: Preacher curls can be performed with dumbbells, allowing you to concentrate  more fully on each repetition because you can perform them one arm at a  time.