Thursday, October 8, 2015

The Crow's Gym Thoughts: Vol. 127

Crow's #Gym Vol. 127
That day when you pick up the sixty pound dumbbells and you remember when that is what it felt like to pick up the thirty pound dumbbells. Yeah that's what you are shooting for if you haven't been there yet. It still surprises me today but I always take a moment here and there to enjoy the victory.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Bench
A wide variety of exercise benches are available for use in doing barbell and dumbbell exercises either lying or seated. The most common type of bench, a flat exercise bench, can be used for chest, shoulder, and arm movements. Incline and decline benches (which are set at various angles, normally between 30 to 45 degrees) also allow movements for the chest, shoulders, and arms. Adjustable benches are available for home gym use. They can be adjusted to flat, incline or decline angles.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ..
Calf Press (Machine Seated)
Target MusclesGastrocnemius, Soleus
Starting Position:
1. Position yourself in a seated calf press machine.
2. Place the balls of your feet on the bottom of the platform with your heels hanging off the edge. Your legs should be fully extended and feet hip-width apart.
The Movements:
1. Press the platform away from you as far as possible.
2. Hold the fully contracted position for a count of two; then slowly return your heels to the starting position as far back as they can go.
Tips:
• Do not hurry the reps or bounce back on the return.
• Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes.
• Keep your legs straight (not locked) throughout the movement.
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.