Monday, May 4, 2015

The Crow's Gym Thoughts: Vol. 39

Crow's #Gym Vol. 39
Common muscle science is one of the hardest things to teach people. Especially if they think they are smarter than those that understand common muscle science. Just because you think your friend is a meathead, doesn't mean they don't at least understand kinetics and biology. The hardest thing in the world is the simplest statement of "all muscles pull, there are no muscles that push" can help your training immeasurably, assuming you can accept the statement.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Adductor Brevis Muscle
Adductor Brevis is the smallest and shortest of the three short adductor muscles. It originates on the pelvis and inserts into the thigh bone and adducts inwards and flexes the hip out forwards. It is most commonly injured in a groin strain.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Row (Smith-Machine Bent Over)
Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms
Starting Position:
1. Place the bar of the Smith Machine to it's lowest position.
2. Stand with your feet parallel and shoulder ­width apart.
3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
4. Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.
The Movement:
1. Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage.
2. Hold this position for a count of one; then slowly lower the bar to the starting position.
Tips:
• As you pull the bar up, squeeze your shoulder blades together and keep your elbows directly above your hands.
• Keep your back flat throughout the movement - do not round your back or you risk injury.
• Keep your torso still - it is tempting to move your torso upwards with the bar to generate momentum. This reduces the work on the back muscles and increases the risk of injury.