Monday, May 11, 2015

The Crow's Gym Thoughts: Vol. 43

Crow's #Gym Vol. 43
Nobody knows you better than you. If your joints start feeling pain at a certain point, that is where you stop your movements. Don't let anyone else tell you what they, their high school gym teacher, their favorite Youtube channel, or even their mother told them to do. Trust yourself in these situations. You only work to the pain and never past it, if you want to maintain your healthy persona out in public anyway.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Horse Shoe
The horse shoe is an individual hand grip you can use to  perform exercises such as one - handed cable curls, and one - handed  triceps press downs. This can also be used for other body parts, such as back  (one - handed cable rows), and shoulders (cable lateral raises).

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Row (Seated Low Machine)
Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Sit facing the row machine and place your chest against the pad. Grasp the handles palms facing each other.
2. Maintain 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 until it grips are beside your rib cage. You should be pulling your elbows and shoulders directly backwards as far as possible.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position.
Tips:
• 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.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilize your torso. Exhale only towards the end of the movement once your arms are extended.
Variations:
Wide Grip: Rows may be performed using a wide grip instead of narrow, with a palms-down grip. This emphasizes the posterior deltoids, rhomboids and mid-part of the trapezius.