Tuesday, January 26, 2016

The Crow's Gym Thoughts: Vol. 175

Crow's #Gym Vol. 175
Fads, facts and fiction. Like anywhere else the gym world, the health world, the real world have so many fads, but not all are fiction, and not all can be completely explained. Just watch the television infomercials and you'll know that there are at least a million fads that someone is trying to sell you. Copper, this, diet that. It's good to at least pull the facts out of the fiction, and to do this you sometimes need to experiment, but make sure you know what you are doing. Want an example? Copper infused clothing is a pile of crap, and you know this by all the successful lawsuits that have sued these companies out of business, but the "compression" that they all use is not. I always revert back to compression when my everyday aches and pains get to me. I can't tell you why it works, but I can tell you that it almost always works. My trials, my errors.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Form is expressed in terms of the quality of each repetition throughout the full range of motion. With good form, one should be able to reach the point of temporary muscular failure. Form involves moving the specified muscles involved in a particular exercise.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ...
Pulldown (BowFlex Reverse 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. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. Pulley position: Lat tower.
Starting position:
• Facing the Power Rods®, grasp the bar with an underhand grip, approximately shoulder width. Then sit on the bench.
• Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).
• Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.
• Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front, and then back toward the sides of your body.
• At the end of the motion, your arms should be drawn near your sides (although may not be touching your sides), your shoulder blades should be fully depressed toward your hips and your forearms must be upward in line with the direction of the cables (not forward).
• Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom of the movement.