Monday, May 18, 2015

The Crow's Gym Thoughts: Vol. 47

Crow's #Gym Vol. 47
You're always in hot pursuit of the perfect set. Almost every workout I have I am able to say, "That was the perfect set," and almost every time I say that I am almost correct. Yes it appears that I use a lot of "almost" when I talk about perfection which would seem to be an oxymoron wouldn't it? The fact of the matter is, that no set is completely perfect, and even if that last set was as close to perfect as I have ever been, it's nothing compared to how "almost" perfect my next set will be. Grow or go my friends!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Isokinetic Contraction
Isokinetic contractions can refer to either a concentric or eccentric contraction. Isokinetic contraction occurs at a set speed against a force of maximal resistance produced at all points in the range of motion. This contraction type is performed under controlled same - speed conditions.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Row (Seated Low Wide Grip 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 down in a wide grip.
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 chest. 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 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.
• 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.