Friday, May 15, 2015

The Crow's Gym Thoughts: Vol. 46

Crow's #Gym Vol. 46
Find a way to like the days you hate. If I had my way, every day would be chest - arms day. Why? Because my arms are my best feature, and my chest needs work. What about those other days I hate? Well I have tricked myself into liking those days almost as much. Back - Shoulders day is the one that always makes me lumber around like a professional wrestler (so I go with that) and leg - torso day is actually the easiest one to get results so I fake it til I make it on that one. You all have it in you to figure out what will get you to the gym.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Isolation Exercise
In contrast to a basic exercise, an isolation movement stresses a single muscle group (or sometimes just part of a single muscle) in relative isolation from the remainder of the body. Isolation exercises are good for shaping and defining various muscle groups. For your thighs, squats would be a typical basic movement, while leg extensions would be the  equivalent isolation exercise.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Row (Seated Low Wide Grip 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 bar and bend your knees slightly.
2. Lean forwards, 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 the bar towards you until it touches your lower rib / upper abdomen region. 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 rear deltoid 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.