Saturday, September 19, 2015

The Crow's Gym Thoughts: Vol. 118

Crow's #Gym Vol. 118
I may have covered this before, but if I did I don't remember so I get a free pass. Sometimes what looks like the stupidest exercise in the world is the most effective and our own egos are blocking the path to progress. I was reading an article on "The Ultimate Abdominal Routines" and it was all about "Planking" and other things I basically thought were college stunts made for YouTube. Now of course my own need to create things for YouTube made me try them (and there will be more on this in the #SelfieSaturday project later today) if only for the sake of making more content. My abs aren't exactly killing me but my obliques and my lower back sure are. As your parents always said, "How do you know you don't like it if you won't try it?"

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Androgenic
Term used to describe one of the two primary categories of effects produced by such agents as anabolic steroids and testosterone. Androgenic effects include acne, increased facial hair, and the development of secondary sexual characteristics.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Lunge (Barbell Reverse)
Target MusclesGluteus, Hamstrings, Quadriceps.
Starting Position:
1.Place a barbell across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
2.Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.
The Movement:
1.Drop your right leg behind your body, bending your left leg, lowering your hips and keeping your trunk upright.
2.Lower yourself into a one-legged squat position on your left leg until your left thigh is parallel to the floor. Your left knee should be at an angle of 90°. Hold for a count of one.
3.Push hard through your left leg, strongly contracting the gluteus, quadriceps and hamstrings to return your right leg into position. Don't push through your right (back) leg
4.Complete the desired number of repetitions; then repeat with the left leg leading.
Tips:
•Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards.
•Keep your body erect throughout the movement - do not lean forwards.
Variations:
Smith machine reverse lunge: Stand directly under the bar of the Smith machine so that it rests fairly low across your upper back while still allowing you to maintain an upright posture. Hold the bar and lift it from the rack, unlocking the safety catches. Perform the movement as above.