Sunday, November 22, 2015

The Crow's Gym Thoughts: Vol. 146

Crow's #Gym Vol. 146
Not every week at the gym is going to be an impressive gains week. Sorry, it just doesn't work that way, there will be weeks that aren't that impressive. The good news is it takes all of those mediocre weeks to make the spectacular weeks all that much better, More important than that if every week isn't spectacular you can take solace in the fact that you aren't also doing what it takes to injure yourself,

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Compound Movements
Compound movements are any of a series of bodybuilding exercises which are very basic and nature, and in many cases increase the levels of growth hormone in the body. Basic examples of compound movements are deadlifts, squats, and the barbell bench press.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ..
Triceps Extension (BowFlex French Press)
Elbow Extension Overhead
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing away from the Power Rods®. Bend the knees and place your feet flat on the floor.
• Reach behind and grasp the handles, palms facing each other (or angled upward).
• Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling.
• Tighten your trunk muscles and maintain a very slight arch in your lower back.
• Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion.
• Stop your motion at approximately 90 degrees (or as comfort allows) and then slowly reverse your arcing motion upward and forward until your elbows are straight.
Key points:
• Keep your upper arm motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way down.
• Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.

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