Tuesday, May 5, 2015

The Crow's Gym Thoughts: Vol. 40

Crow's #Gym Vol. 40
If you don't plan then you plan to fail. This is obvious if you have learned to succeed. When I don't plan time to work out, then I don't work out. If I don't plan what I am going to do when I work out, then I don't work out correctly. If I don't plan my diet then I don't diet. Very few people accomplish anything "seat of the pants" style, and when they do it is a fluke. The only thing that really makes them special is all the people who bring them up so they don't have to plan.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Adductor Longus Muscle
Adductor Longus is the middle of the three short adductor muscles. It adducts the hip inwards and assists in hip flexion or moving the leg forwards. Originating on the ramus of the pelvis and inserts into the femur or thigh bone.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Row (Both Arm Bent Over Dumbbell)
Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms
Starting Position:
1. Place two dumbbells of equal weight on the floor in front of you.
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 dumbbells with an overhand grip that is slightly wider than shoulder-width apart.
4. Lift the dumbbells 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 dumbbells towards your armpits until it just touches the lower part of your rib cage.
2. Hold this position for a count of one; then slowly lower the dumbbells to the starting position.
Tips:
• As you pull the dumbbells 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 dumbbells to generate momentum. This reduces the work on the back muscles and increases the risk of injury.