Monday, April 27, 2015

The Crow's Gym Thoughts: Vol. 36

Crow's #Gym Vol. 36
Pay attention! Someone, somewhere in your gym is doing something unique that is probably the missing piece to your perfect workout. It doesn't matter who it is, and it doesn't matter how they compare to you physically. If you can't see a good exercise for what it is then you probably don't deserve any personal growth, much less physical growth. Heaven forbid you actually go over there and ask the person what body part they are working on too!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
A suppleness of joints, muscle masses, and connective tissues which lets you move your limbs over an exaggerated range of motion. A valuable quality in bodybuilding training, it promotes optimum physical development. Flexibility can only be attained through systematic stretching training, which should form a cornerstone of your overall bodybuilding philosophy.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Row (Standing Indy Arm Low)
Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Stand facing the cable row machine and place your feet flat on the floor. Grasp each cable by the handle.
2. Lean back slightly to maintain leverage maintaining a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull the handles towards you so that your hands end up next to your rib cage.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near­ upright position.
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.