Saturday, January 23, 2016

The Crow's Gym Thoughts: Vol. 173

Crow's #Gym Vol. 173
Knowing when to step up from a step back is just as hard to accept as stepping back is to begin with. As I had talked about before, there may come a time when your workouts have struggled to a near stop and may be going backwards. This is the time to just drop your weights and get your form perfect again, well like anything else you get comfortable with what is easy and normal. When you start lifting weights and not feeling them, your form is great but you are no longer stressing your muscles it is time to step it up again. Trust the little voice in your head, the happy one not the one talking about how everyone is out to get you.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
A high energy molecule which provides the body with long - term fuel reserves. Fat also serves as a precursor for many hormones and offers the body varying degrees of insulation and cushioning.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ...
Row (BowFlex Low)
Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods®.
• Grab handles with palms facing each other.
• Place heels on the end of the platform, bend the knees comfortably.
• Sit up straight with your spine in good alignment.
• Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows down and backward toward the sides of your body.
• Continue moving the arms past the sides of the body while keeping the forearms pointing in the direction of the cable.
• Slowly return to the starting position, straightening the arm and letting the shoulder blades slide forward without slouching.
Optional motions:
• Bilateral movement – both arms pulling 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 pulling while the other is returning).
Key points:
• Do not bend your torso forward at any point.
• Do not lose spinal alignment — keep chest lifted.