Monday, August 17, 2015

The Crow's Gym Thoughts: Vol. 100

Crow's #Gym Vol. 100
Pain is a good thing, especially the day after you work out your muscles, but a good bodybuilder, workout enthusiast or overall healthy person knows the difference between the good pain and the bad pain. Yeah I know, good pain doesn't sound like it exists but here's MY example so that you understand. I changed up my legs routine and because of that I had leg and glutial pain for a couple of days. That is a good thing. I also had an oblique pain that was not. Of course I had NO back pain which was an excellent thing, and today I have no pain, which is good because it is the day I have to go back after those legs again. Wish me luck!

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Warm Up
Before you pick up any weights, even a two pound dumbbell, you should always remember to warm up. You can do this by taking five easy minutes on the aerobic exercise machine. Warm ups increase the temperature of your muscles, making them more pliable and less susceptible to injury. If you plan to so a particularly heavy workout, such as a powerlifting routine, you should warm up for 10 minutes prior to attempting that kind of poundage. Various warm ups may include one of the following activities Walking, jogging, stair climbing, stationary biking, aerobic rowing machine cross country ski machine doing many repetitions with the empty bar (bench press, military press). 10 to 15 minute session of light calisthenics, aerobic activity, and stretching taken prior to handling heavy bodybuilding training movements. A good warm - up helps prevent injuries and actually allows you to get more our of your training than if you went into a workout totally cold.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Core Exercises ..
Torso Twist (Extension Bench Bar)
Target MusclesInternal and external oblique, rectus abdominis
Starting Position:
1. Start out by placing your feet under the support pads of a back extension bench.
2. Your feet should be shoulder width apart from each other.
3. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other.
4. Begin to lift the bar up over your head until your arms are fully extended.
5. Now lower the bar behind your head until it is resting along the base of your neck.
The Movement:
1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction.
2. Only move from side to side as far as your waist will allow you to go.
3. Repeat for the recommended amount of repetitions.
• Stretching or moving too far can cause an injury to occur.
• Use a slow and controlled motion.
• Remember to breathe out while twisting your body to the side and in when moving back to the starting position.