Thursday, November 19, 2015

The Crow's Gym Thoughts: Vol. 145

Crow's #Gym Vol. 145
Remember how badly you wanted to sit at the adult table when you were a kid only to find out that it wasn't as fun as the kids table? This is an analogy for ALL of life, and it also pertains to the gym. There just comes a time when people notice you, then some of them will talk to you, and quite a few will start offering advice. Most of these people are genuinely helpful and a few of them are not, they just want to mask a criticism in what appears to be a helpful tidbit. Makes them fell better about themselves for whatever reason. It isn't easy but you have to realize who these people are so you can smile, thank them and then completely forget what they just said. Do it for your own sanity, trust me.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Cool Down
If you've done a fast - paced workout, complete the workout with five minutes of slow aerobic activity. This cool down will give your pulse, blood pressure and breathing a chance to slow down. You can also end a weight training session with an easy set using a light weight, or some light stretching.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ..
Shoulder Press (Cable Indy Arm Front)
Target MusclesMedial deltoids, Triceps, Anterior deltoids
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold a cable grip 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 grips 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 cables 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.
Dumbbell front raise: The movement can be performed using dumbbells. 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.