Monday, August 24, 2015

The Crow's Gym Thoughts: Vol. 106

Crow's #Gym Vol. 106
Just to demonstrate that I can commit gym blasphemy, I am going to just blurt it out. It's ok to take a day off from lifting weights. Yes I will allow you all to catch your breath before I continue along. There are days when you wake up and your body is stiff and sore to the point that your scheduled day of lifting is a little too intimidating. Many factors happen here. You didn't get enough sleep, you have the flu, constipation, or many other factors, but always remember not to hurt yourself. This DOES NOT mean you have an excuse to skip the gym or the day of lifting in question. It just means that you should hit the treadmill, and maybe do some extra core exercises today, and then tackle the lifting routine that you feel will not get done right today, tomorrow. This happens to be what I am off to do right now.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Adductor Magnus Muscle
Adductor Magnus is the largest groin muscle and is one of the two long adductor muscles (gracilis is the other). It is usually described as having two parts, hamstring and adductor parts. It adducts, flexes and internally rotates the hip.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Squat (Machine Hack)
Target MusclesGluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors.
Starting Position:
1. Position yourself in a hack squat machine.
2. Place your feet firmly on the platform with your heels at least six inches above the bottom edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch.
The Movements:
1. Press the platform away from you as far as possible.
2. Bring your knees down as far as possible. In a perfect world they would make it into your armpits.
Tips:
• Do not hurry the reps or bounce up from the bottom.
• Stretch your hamstrings fully at the bottom of the movement - your heels should be lower than your toes.
• Keep your legs slightly bent at the top of the movement.