Tuesday, October 27, 2015

The Crow's Gym Thoughts: Vol. 135

Crow's #Gym Vol. 135
My need to create content has become my greatest ally in the art of body sculpting. I spend more time looking into new exercises so that I can make new videos to have new content, then I do them and guess what? I have new burns to keep my muscles stimulated. Now I would never tell anyone to completely change up what they are doing, but simply adding a new exercise and removing one every week I have accidentally come across something that has been not only keeping the furnace stoked, but the muscles confused and growing.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Bodybuilder's High
Similarly to a runner's high, a pump can, according to some experts, cause a wide variety of hormonal responses, including the release of endorphins and enkephalins, which are natural painkillers produced in the body. Not to get into too much physiology or psychology, the pump can also elicit a pleasurable response in the pleasure center of the brain, which occurs overtime through the association of bodybuilding activity and the satisfying pump felt afterwards. The difference between being pumped up after a workout while in the gym, and waking up the next morning may be so significant that some people are shocked at the way they look when pumped up. Like any other positive outcome of bodybuilding, the pump will only occur if a number of other training factors are in place, such as proper nutrition and rest. One very easy way to determine if you are overtraining is if you notice you are no longer achieving the pump after your workouts. This can easily be noticed if you are familiar with the feeling associate with the pump. See also, Pump.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ..
Lateral Raise (Dumbbell Seated)
Target MusclesMedial deltoids, Triceps, Anterior deltoids
Starting Position:
1. Stand with your feet hip-width apart, or sit on a bench.
2. Hold a dumbbell in each hand, arms straight at your sides and hands facing inwards.
The Movement:
1. Keep your elbows very slightly bent (at 10°) and raise the dumbbells out to the sides.
2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the par. Hold momentarily.
3. Slowly return to the starting position, resisting the weight on the way back down.
Tips:
• Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug.
• Do not swing the dumbbells out or lean back as you raise them. Keep your body very still.
• Lead with your elbows rather than your hands.
Variations:
Single arm: Lateral raises can be performed using one arm at a time. Hold on to an upright support with the other hand to help keep you steady. This allows you to concentrate fully on the move­ment and helps to prevent you swinging the dumbbells upwards.
Cable lateral raise: The movement can be performed using a low pulley machine. You will need to use a lighter weight but this keeps more continuous tension on the deltoids.
Seated lateral raise: You can perform the movement sitting on the end of a bench. This reduces the tendency to generate momentum by swinging your body and is, therefore, a stricter movement. You may need to use lighter dumbbells to complete the exercise in good form.