Thursday, February 4, 2016

The Crow's Gym Thoughts: Vol. 179

Crow's #Gym Vol. 179
Don't EVER underestimate the power of the internet to help you with your workouts. I mean you are here of course so you must be interested, but thanks to Google you can almost instantaneously get the help you need to get past any workout hurdle. It sounds silly to say this, I know but it still took me years to figure this out, and maybe, just maybe I can help save you a few years of floundering around just to try and figure out how to make a certain muscle work harder.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
A simple sugar found in certain foods, especially fruits, and a major source of energy occurring in human and animal body fluids. Glucose, when ingested or produced by the digestive hydrolysis of double sugars and starches, is absorbed into the blood from the intestines. Excess glucose in circulation is normally polymerized and stored in the liver and muscles as glycogen, which is depolymerized to glucose and liberated as needed.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ...
Fly (BowFlex Standard)
Shoulder Horizontal Adduction (elbow stabilized in slight flexion)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting position:
• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
• Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).
• Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise.
• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.
• For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.