Thursday, October 1, 2015

The Crow's Gym Thoughts: Vol. 124

Crow's #Gym Vol. 124
It's all about the next day isn't it? I mean I love really tearing it up at the gym, but the real joy of a good workout is the next day when all the muscles are sore, and I stretch and move in a way to aggravate them all that much more. If you aren't getting that then you just aren't working out hard enough, and need to fix that.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Ballistic Stretch
This involves dynamic muscle action where the muscles are stretched suddenly in a bouncing movement. For example, a ballistic stretch for the hamstrings might involve touching your toes repeatedly in rapid succession. The problem with this stretching technique is that rapid stretches invoke a powerful stretch receptor response that can result in injury. Further, after you do these exercises, the stretch receptors are overactive. This may lead to injury during an activity such as running or playing tennis.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Calf Raise (Smith-Machine Barbell)
Target MusclesGastrocnemius, Soleus
Starting Position:
1. Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders.
2. Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge.
3. Stand with your feet hip-width apart and pointing directly ahead.
4. Straighten your legs as you lift the selected weight clear of the rest of the stack.
The Movement:
1. Rise up on your toes as high as possible.
2. Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.
Tips:
• Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps.
• Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes.
• Do not bounce up from the bottom - keep the movement smooth and continuous.
• Keep your body straight - do not hunch.
Variations:
Toes pointing out: Angling your feet outwards at 45° places more emphasis on the inner part of the calves.
Toes pointing in: Angling your feet inwards at 45° places more emphasis on the outer part of the calves.
Smith machine calf raise: Place your shoulders under the bar of a Smith machine and step on to a low platform or block with your heels hanging off the edge. Perform the calf raise as above.