Thursday, December 31, 2015

The Crow's Gym Thoughts: Vol. 164

Crow's #Gym Vol. 164
Progress vs. Perfection. It's a hard balance to understand but everyone who spends any time at the gym either understands this or are in the process of learning this. Most of us do it the hard way. Lift too much weight and you will get an injury, lift too little weight and you won't get the results you desire, Still it is better to have a little caution, because lifting too little and doing it "perfectly" will give you far greater results than sitting at home with an injury, because you lifted too much. As I always say, "You don't go to the gym to show off, but if you go to the gym enough you will be able to show off elsewhere."

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Erector Spinae Muscle
The erector spinae (sometimes known as sacrospinalis) is often described as a group of different muscles called iliocostalis, longissimus and spinalis.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ...
Biceps Curl (PowerBlocks Reverse Grip)
Elbow Flexion (in pronation)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Muscle Actions: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well.
Starting Position:
1. Stand with your feet hip-width apart or sit on the end of a bench.
2. Hold a pair of PowerBlocks (or Dumbbells), palms facing behind your body.
3. Your arms should be fully extended.
The Movement:
1. Curl one PowerBlock (or Dumbbell) up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement. Keep your palms facing down throughout the movement.
2. Hold for a count of two; then slowly lower the PowerBlock (or Dumbbell) back to the starting position.
3. Repeat with the other arm and continue alternating arms.
• Curl the PowerBlocks (or Dumbbells) up slowly. Do not swing them up.
• Keep your upper arms fixed by the sides of your body.
• Keep your body absolutely still. Make sure you do not sway backwards.
• Make sure you fully straighten your arms when you lower the PowerBlocks (or Dumbbells). Do not shorten the downwards phase.