Sunday, February 14, 2016

The Crow's Gym Thoughts: Vol. 184

Crow's #Gym Vol. 184
When I was young (about 300 years ago) I was a decent pitcher. The reason for this was because I never thought about my accuracy and I simply relied on my mind to place the ball where I wanted it. You see, if you look where you want the ball to go, your mind and your arm will simply do it, without much interaction. This is the same way you need to take your workout. Spend your time thinking about your form and your mind will automatically tell your muscles how to react with the exercise. In other words if you think you are going to have a great workout, you will, but unfortunately thinking about how bad your workout will be will probably give you those results also.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Hormone
Chemical messenger released by an endocrine gland that travels to a target organ and produces a given response. Hormones may be steroid or peptide in nature. Secretion of hormones by the endocrine gland is regulated by other hormones, by neurotransmitters, and by a negative - feedback system in which an excess of target organ activity signals a decreased need for the stimulating hormone.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ...
Bench Press (BowFlex Barbell)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
Pulley position: Low pulleys only.
Starting Position:
• Begin by adjusting the bar harness so that you are under tension when you initiate the pressing motion. NOTE: Not everyone is built to perform the bench press with the bar touching the chest! The harness adjustment should limit the range of motion so that your elbows travel only slightly behind your shoulders if at all.
• Lie flat on the bench with your legs toward the Power Rod®. Slide your head and shoulders up under the bar to get into position. The cable/bar harness should lie against the underside of your arms.
• Warning: Never adjust the bar so tightly that you have to "squeeze under it" to get into position. Always adjust the bar with the harness so you can move freely into and out of the position.
• Place your feet either on the floor or up on the frame of the machine.
• Position your upper arms away from your torso so that your elbows are pointing out at each side.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly press the bar upward until your upper arms are straight, but do not lock the elbows.
• Slowly lower the bar, returning to the starting position.
• Keep your chest muscles tightened during the entire motion.
Key points:
• Do not lift your hips off the bench.
• Keep your hands over your shoulders at all times.
• For normal pressing/pushing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased pec involvement you may keep the shoulder blades "pinched" together throughout both the upward and downward movements.