Tuesday, November 24, 2015

The Crow's Gym Thoughts: Vol. 147

Crow's #Gym Vol. 147
Symmetry ~ the quality of being made up of exactly similar parts facing each other or around an axis. Despite all efforts to get HUGE this is the real goal of bodybuilding. The need to look symmetrical fuels it all. The hardest thing to do is get huge, out of balance and then work on symmetry. There have been many pro bodybuilders even that have been unable to get the balance necessary to win at the highest levels, so to that end it is better to keep symmetry in mind during the entire building process. Use some dumbbell and cable exercises along with your heavy bar exercises to make sure that both sides of your body are always on the same level.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Concentric Contraction
When a muscle fiber develops sufficient tension to overcome a resistance so that the muscle visibly shortens and moves a body part against a resistance, it is said to be in concentric contraction. When you curl a dumbbell, the biceps muscle contracts concentrically. The resistance is the combined weight of the forearm and the dumbbell, and the source of resistance is the gravitational pull.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ..
Triceps Extension (BowFlex Lying)
Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.
Pulley position: Narrow only.
Starting position:
• Lie on your back with your head toward the Power Rods®. Knees bent and your feet flat on the floor.
• Reach overhead and grasp the handles, palms facing toward the ceiling.
• Keeping your elbows bent, bring your upper arms to your sides and maintain.
• Raise your chest and "pinch" your shoulder blades together. Maintain a very slight arch in your lower back.
• Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion downward and then inward toward your legs.
• Fully straighten your arms.
• Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning)
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way down.