Thursday, January 14, 2016

The Crow's Gym Thoughts: Vol. 171

Crow's #Gym Vol. 171
Do you ever need a little extra to get up and get motivated toward exercise? My workout routines didn't gain any traction until I started making deals with myself and sticking with them. Perhaps the most amusing of them all was that my favorite television show was on at a certain time of the day and I had decided that I would only watch it while walking a treadmill at the gym. Shockingly enough that not only worked but it managed to get me to do a full hour on that machine, then another machine. Then I started getting there earlier so I could lift first. By the time they cancelled that show, I had forgotten that was why I originally started going.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
E - Z Curl Bar
A special type of barbell used in many arm exercises, but particularly for standing E - Z bar curls wherein it removes from your wrists strain that might be present when doing the movement with a straight bar. An E - Z curl bar is occasionally called a cambered curling bar.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ...
Pulldown (BowFlex Lying Wide Grip)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, and eliminates the biceps from the movement.
Pulley position: Wide.
Starting position:
• Lie on your back on the bench, head toward the Power Rods®. Your buttocks will eventually be off the end of the bench.
• Slip your arms through the handles and slide the cuffs just past your elbows and tighten cuffs.
• Grasp the cable with your palms facing inward and slide your body down along the bench far enough that your arms are fully extended, knees bent and feet flat on the floor.
• Although they will be overhead, position your upper arms wide, out to the sides.
• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
• Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your elbows out to the sides, then down and inward toward the sides of the torso.
• Slowly return to the starting position, allowing your arms and shoulder blades to move back up toward the Power Rods® without relaxing.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire motion.
• Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades.
• This exercise may also be performed by grasping the handles, although you will have to slide farther down the bench to create starting position tension.