Monday, April 20, 2015

The Crow's Gym Thoughts: Vol. 33

Crow's #Gym Vol. 33
When you master the art of slow and deliberate then everything will be ok. More people hurt themselves (yes this includes me) just thoughtlessly rushing through the setup process of working out. The days when you are sick in particular it is important to use proper form just setting up your weights and your machines. Trying to adjust things from the sides, lackadaisically lifting weights from the racks, and twisting improperly could throw out your back before you even do the things people EXPECT to throw out their backs.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Ectomorph
The ectomorph is the extreme somatotype. An ectomorph is characterized smalls bones and very little muscle mass. An ectomorph will have a very steep angle in his or her thorax, and the ribs are closer together. Ectomorphs are generally better endurance athletes than bodybuilders by nature, and may excel in cross country running. That is not to say an ectomorph cannot bodybuild. It is very possible to achieve great gains in mass and strength regardless of being an ectomorph.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Shrug (Behind the Back)
Target MusclesTrapezius, Rhomboids, and Various other neck and shoulder girdle muscles
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold a barbell behind your thighs, keep your arms straight.
The Movement:
1. Raise your shoulders straight up towards your ears, keeping your arms straight.
2. Hold for a count of two; then lower the , dumbbells back to the starting position.
Tips:
• Keep your arms straight throughout the movement.
• Lift and lower the bar slowly and deliberately - don't jerk them.
• As you lower the bar, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion.
• Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
• Use straps to improve your grip.
Variation:
Dumbbell shrug: Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.