Thursday, May 14, 2015

The Crow's Gym Thoughts: Vol. 45

Crow's #Gym Vol. 45
Fussy eaters make lousy dieters. They also make a hard task nearly impossible. If you find yourself spending any time whatsoever trying to convince someone else to eat the right foods, and they are constitutionally incapable of doing it. Stop. The one thing that every successful dieter understands is that dieting is hard work, and it requires hard choices. Some people just don't have it, and if they won't change the way they eat, don't change the way you conduct your day over it.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Intensity
The relative degree of effort you put into each set of every exercise in a bodybuilding workout. The more intensity you place on a working muscle, the more quickly it will increase in hypertrophy. The most basic methods of increasing intensity are to use heavier weights in good form on each exercise, do more reps with a set weight, or perform a consistent number of sets and reps with a particular weight in a movement, but progressively reducing the length of the rest interval between each set.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Row (Indy Arm Seated Low Cable)
Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the grips and bend your knees slightly.
2. Lean forwards and grasp the pulley handles, while 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 each grip individually towards you until it touches your lower rib / upper abdomen region. Leave the other hand outstretched. 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.
• 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 stabilize your torso. Exhale only towards the end of the movement once your arms are extended.