Tuesday, June 2, 2015

The Crow's Gym Thoughts: Vol. 58

Crow's #Gym Vol. 58
It takes a lot of sweat equity to to call your time at the gym an investment. Now I spend a lot of time at the gym, and some have said it's an unreasonable amount of time. 2 hours out of a 24 hour day is the investment I am willing to make. What slays me are the people that are standing against the wall talking when I come in and standing against the same wall talking when I leave. Seriously, that's what coffee shops are for, but if they were to just meander over to the treadmills and chat while they walk they could easily chop away at around 1000 calories. Think about that. If you don't break a sweat you were never really there.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Overtraining
Chronically exceeding the body's recovery ability by doing too lengthy and . or too frequent workouts. Chronic overtraining can lead to injuries, infectious illness and worse
a cessation or even regression in gains of a muscle mass, tone, and strength.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Fly (Standard Dumbbell)
Target MusclesPectoralis major (mid chest), Anterior deltoids, Pectoralis minor
Starting Position:
1. Lie on your back on a flat 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.