Sunday, November 8, 2015

The Crow's Gym Thoughts: Vol. 140

Crow's #Gym Vol. 140
As I had brought up yesterday in my #SeflieSaturday Project Journal, you have to have certain days where you know you have extra time and you are going to take everything slow and measured. In a perfect world every workout day would be slow and measured, but lets face it life happens and a three hour gym visit rarely fits into everyday life. I assure you though if you can fit one in every once in a while you should because it will make all the difference in the world. By difference I mean the difference between someone who goes to the gym and someone who bodybuilds.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Catabolic
Chemical reactions in the body where larger units are broken down into smaller subunits. As an example, muscle tissue may be broken down into protein strands which, in turn, may be cleaved into individual amino acids.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ..
Lateral Raise (Dumbbell Bent Over Seated)
Target MusclesPosterior deltoids, Trapezius, Upper back muscles
Starting Position:
1. Sit on the end of a bench with only half of your thighs supported.
2. Place your feet and knees together, bend forwards from the waist and hold a pair of dumbbells underneath your thighs with your palms facing each other.
The Movement:
1. Draw the dumbbells out to the sides, simultaneously turning your hands so that they face the floor.
2. Raise them until your elbows and hands are level with your shoulders. Hold momentarily.
3. Slowly return to the starting position, resisting the weight on the way down.
Tips:
• Your little finger should be higher than your thumb at the top of the movement, as if you are pouring water from a jug.
• Keep your torso still - do not raise your body as you raise the dumbbells.
• Lead with your elbows rather than your hands.
• Keep your elbows bent at about 10° throughout to avoid straining them.
Variation:
Standing bent-over lateral raise: The movement can be executed from a standing position. Stand with your feet hip­width apart, bend forwards from the waist and hold the dumbbells directly below the shoulders (arms straight). Perform the movement as described above. As your back is in an unsupported position do not use a heavy weight or attempt this if you have a weak lower back as it may place undue stress on it.