Sunday, September 20, 2015

The Crow's Gym Thoughts: Vol. 119

Crow's #Gym Vol. 119
What have you done to track your progress? My #SelfieSaturday Project finally went a year (check out the one from yesterday HERE to see what I am talking about) and for the instant gratification crowd, I was able to take two images, place them side by side and say "This is a year of progress" which felt really great. Whether it is a training journal (I do that), a weekly selfie (I do that) or even hanging out with old friends that you haven't seen in a while (I don't do that, people suck) you should at least try to keep evidence on a week to week month to month basis, because you never really do see the miracle that is you on a day to day basis as well as you do long term.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Anorexia
Anorexia is a lack or loss of appetite, resulting in the inability to eat. Anorexia may result from poorly prepared or unattractive food or surroundings, unfavorable company, or various physical and psychological cause.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Lunge (Dumbbell Bench Lift)
Target MusclesQuadriceps, Hamstrings, Gluteus
Starting position:
1. Place a bar 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. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips.
2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one.
3. Push hard with your right leg to return to the starting position.
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 as this can cause strain to the knee.
• Keep your body erect throughout the movement - do not lean forwards.
Variations:
Step length: A shorter step forward places more emphasis on the quadriceps and a larger step forward places more emphasis on the gluteal and hamstring muscles.