Tuesday, October 20, 2015

The Crow's Gym Thoughts: Vol. 131

Crow's #Gym Vol. 131
Contrary to what you may have heard, most injuries at the gym occur because of bad posture and form. As you can see in the animated GIF below, most exercises that involve low back movement I always have my hands in a position to steady my body in case something goes wrong. Back injuries in particular are nasty little devils and most of the time they happen suddenly and can only get worse from there. Simply by being able to steady yourself you can at the very least get yourself out of a situation that could be a lot worse. It doesn't hurt your piece of mind either.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Biceps Machines
Biceps machines offer a variety of advantages to biceps training, and are advantageous to include in your workouts. With biceps machines, you can do heavy forced negatives. Your workout partner can press down on the weight as you resist during the downward part of the movement. You can get a longer range of motion, giving your more stretch and total contraction.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ..
Shoulder Press (Dumbbell Seated)
Target MusclesAnterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus)
Starting Position:
1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench.
2. Hold a pair of dumbbells, hands facing forwards, level with your shoulders.
The Movement:
1. Press the dumbbells upwards and inwards until they almost touch over your head. Straighten your arms but do not lock out your elbows. Hold momentarily.
2. Lower the dumbbells slowly back to the starting position.
Tips:
• Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back.
• Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt.
• Lower the dumbbells until they touch your shoulders. Don't shorten the movement.