Thursday, September 24, 2015

The Crow's Gym Thoughts: Vol. 121

Crow's #Gym Vol. 121
One of my favorite things to tell people as it pertains to my own personal insanity is "There is a committee, a tribal council if you will, that meets in my head every three days to vote me off the island," and it is that very committee that is working the hardest against YOU when it comes to getting healthy. Sure you finally have that day when you tell yourself that you are going to go to the gym, you are going to exercise and you are going to diet, but you can't deny that there aren't a lot more voices in your head telling you not to bother. The secret is to drown out the noise and just get with it.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Antagonistic Muscle
One with the polar - opposite function of a primary muscle. As examples, the leg biceps are antagonistic to the quadriceps, the triceps antagonistic to the biceps, and forearm flexors antagonistic to the forearm extensors. Antagonistic muscle groups are frequently supersetted in a high - intensity workout.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Lunge (Barbell In Place)
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.