Saturday, September 12, 2015

The Crow's Gym Thoughts: Vol. 115

Crow's #Gym Vol. 115
A training journal is one of the most important things a new workout enthusiast can bring to the gym with them. We all think we do everything we are supposed to, and we all believe that we are pushing ourselves to the maximum limits but guess what? It's a good idea to keep track of these things too. A lot of us think we are doing all the right things and aside from having a really honest friend who doesn't mind if you think they are an asshole watching your every move, you may just need to keep track of these things yourself.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Chemical reaction in the body where smaller subunits are combined to form larger units. As an example, amino acids are joined together to form long polypeptide chains which in turn join to form strands of protein.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Deadlift (Smith-Machine Barbell Stiff Leg)
Target MusclesHamstrings, Gluteus, Lower Back
Starting Position:
1. Grasp a barbell with your hands slightly wider than shoulder-width apart, using an overhand grip.
2. Stand up straight, looking directly ahead.
The Movement:
1. Keep your back flat and legs nearly straight.
2. Bend forwards from the hips until your back is parallel to the ground. You should feel a stretch in your hamstrings and glutes. As you bend forwards, your hips and glutes should move backwards and your body should be centred through your heels.
3. At the bottom of the movement, do not allow the weight to touch the floor and don't round your back.
4. Hold for a count of one then forcefully contract your gluteus and hamstrings to raise your torso back into the erect starting position.
• Keep your back flat. Rounding your back will increase the risk of injury.
• Do not lower the bar too far. The bar should be hanging at arms' length below you. Going below this point hyper flexes the spine, putting it in a vulnerable position and increasing injury risk to the lower back.