Saturday, August 29, 2015

The Crow's Gym Thoughts: Vol. 109

Crow's #Gym Vol. 109
A while back I had to give up most of my two arm exercises, and switch to a heavy dose of dumbbells and independent arm cable routines. The reason for this being that my right arm (the dominant one) was getting weaker and weaker while my left arm got stronger and stronger. The fact that I did a lot of barbell, and two arm exercises covered up the fact that I had a neck injury that was effecting the nerves going down my right arm. The sad part was that the problem was easily corrected, but it has taken me years to get the two sides of my body symmetrical or at least a lot closer to being symmetrical. Don't let this happen to you, by making sure you have a good balance of exercises that work each side of your body independently.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Adenosine Phosphate
A compound consisting of the nucleotide adenosine attached through its ribose group to one, two, or three phosphoric acid molecules. Kinds of adenosine phosphate, all of which are inter convertible, are adenosine diphosphate, adenosine monophosphate, and adenosine triphosphate.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Deadlift (Barbell Standard)
Target MusclesGluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals
Starting Position:
1. Stand in front of the barbell with your feet parallel and shoulder-width apart.
2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor.
3. Grasp the bar, with your hands just over shoulder-width apart, one overhand, the other under. This will facilitate better balance and keep the barbell in the same plane.
The Movement:
1. Using the power of your legs and hips, and keeping your arms straight, lift the bar from the floor until your legs are straight. The bar should be against the upper part of your thighs. Hold for a count of one.
2. Slowly return the bar to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forwards and over the bar.
Tips:
• Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards.
• Keep the bar as close as possible to your legs throughout the movement.
• Make sure your knees travel in line with your toes - do not allow them to travel inwards.
Variations:
On a Block: Stand on a low, sturdy block or platform so that the bar is at the same level as your feet. This increases the range of motion and therefore it benefits your body more.