Wednesday, June 3, 2015

The Crow's Gym Thoughts: Vol. 59

Crow's #Gym Vol. 59
Don't play the compensation game. I'm at the gym everyday and I have seen every type of gym user there is. The "over-compensators" are the ones that I wonder about the most. We've all seen them, they come into the gym once a week, and they do every body part, to the point of injury. They do the strangest exercises to compensate for the fact that they haven't been there in a week. Guy just last week walked around the gym in a circle with a 45 lb weight over his head for 20 minutes, after he had blown through all the leg machines. Damn dude, do a few less things and I'll see you tomorrow ok?

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Passive Stretch
A partner assists you in moving joints through their ranges of motion. You can achieve a greater range of motion passively than you can statically. However, because you are not controlling the movement, there is a greater risk of injury. Passive stretching is a valuable technique but should only be used by experienced people who thoroughly understand the technique. There must also be good communication between the people performing and receiving the passive stretches.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Fly (Incline Dumbbell)
Target MusclesPectoralis major (upper chest), Anterior deltoids, Pectoralis minor
Starting Position:
1. Lie on your back on a 45 degree bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
2. Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement:
1. Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
2. When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips:
• Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
• Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations:
Incline flye: Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.