Sunday, September 13, 2015

The Crow's Gym Thoughts: Vol. 116

Crow's #Gym Vol. 116
Diet is one of the most difficult parts of a healthy lifestyle. You want to look like all the people you see in the pictures of healthy people, but you don't realize that you can only look like those people for a short period of the year. That would be the period where they have stopped eating to build muscle and are at the end of eating to burn fat. One of the reasons I do my #SelfieSaturday pictures and blog is so that those that are new and don't quite get the fact that working out forms cycles, can see the yo yo that is my physique. Remember that it is ok to float up and down 20 lbs or so, as long as you remember to work on the floating down as aggressively as you do the floating up, and vice versa. If you don't you will never attain your goals.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Anabolic Steroids
Prescription drugs that mimic male hormones, but without most of the androgenic side effects of actual testosterone. Many bodybuilders use these dangerous drugs to help increase muscle mass and strength, even though possession of them is now a felony in most states.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Leg Extension (Machine Seated)
Target MusclesQuadriceps
Starting Position:
1. Sit on the leg extension machine, adjusting it so that the back of your thighs are fully supported on the seat.
2. Hook your feet under the foot pads. The pads should rest on the lowest part of your shins, just above your ankles.
3. Hold on to the sides of the seat or the handles on the sides of the machine to prevent your hips lifting as you perform the exercise.
The Movement:
1. Straighten your legs to full extension, keeping your thighs and backside fully in contact with the bench.
2. Hold this fully contracted position for a count of two; then slowly return to the starting point.
Tips:
• Do not allow your hips to raise off the seat.
• Try to 'resist' the weight as you lower your legs back to the starting point - avoid letting the weight swing your legs back.
• Make sure you fully straighten the leg until the knees are locked do not perform partial movements.
• Avoid swinging/kicking your legs ­ control the movement.
Variations:
One-leg Extension: You can do leg extensions with one leg at a time. This allows you to concentrate fully on each repetition.
Toes Outwards: Angling the feet slightly outwards places more emphasis on the vastus lateralis.
Toes Inwards: Angling the feet slightly inwards places more emphasis on the vastus medialis.