Tuesday, November 17, 2015

The Crow's Gym Thoughts: Vol. 144

Crow's #Gym Vol. 144
Admitting defeat is very hard for someone who things they know everything, namely myself, but I am sure there are plenty of other people out there that just want to be the bull in the china shop forever. Just this week I finally decided I can no longer do a 3 - 3 - 1 split because I was going from leg day to leg day in pain with no day of "ahhh no pain." That simple move of going to a 3 - 1 actually did change everything. I actually give my legs time to heal before I go after them again. It isn't easy getting older, but as I said before, your workouts can get a bit easier and you'll still do great!

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Clip
The clamp used to hold plates securely in place on a barbell or dumbbell bar. The cylindrical metal clamps are held in place on the bar by means of a set screw threaded through the collar and tightened securely against the bar. Inside collars keep the plates from sliding inward and injuring your hands, while outside collars keep plates from sliding off the barbell in the middle of an exercise.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ..
Shoulder Press (Dumbbell Front 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 forward.
2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the floor. 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: Front 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 front 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.