Tuesday, January 19, 2016

The Crow's Gym Thoughts: Vol. 172

Crow's #Gym Vol. 172
What I have always considered to be the first piece of advice I give to any person who wants to take the gym seriously (You don't go to the gym to show off, you go to the gym so that you can show off elsewhere) evolves and becomes a multi faceted piece of advice almost daily. The new way to think of it is "Don't kill yourself" and be it with too much weight or too much expectations, it is just important to know that the only person you are competing with is yourself. Nobody else can ever be YOU either.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Fast-Twitch Muscle Fibers
White muscle fibers which contract quickly and powerfully, but not with great endurance. Fast - twitch fibers are developed by heavy, low - rep, explosive weight training.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ...
Pulldown (BowFlex Lying Narrow Grip)
Shoulder Extension (with elbow flexion)
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: Narrow only.
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 cuff 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 shoulder width or slightly wider.
• 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 forward to the front, then down and back 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.