Tuesday, February 16, 2016

The Crow's Gym Thoughts: Vol. 185

Crow's #Gym Vol. 185
You ever end up in an endless loop of how to take care of a strain? This person says cold, this person says heat? Believe it or not the theory when I was in college was that you had to have two showers going one hot and one cold and you had to bounce between the two after a workout. Yes it all sounds silly, while at the same time having all kinds of data backing it up. Just like everything else health related and comfort related. Different strokes for different folks, and you will probably need to try both and see which works best for you.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Horse Shoe
The horse shoe is an individual hand grip you can use to perform exercises such as one - handed cable curls, and one - handed triceps pressdowns. This can also be used for other body parts, such as back (one - handed cable rows), and shoulders (cable lateral raises).

Exercise of the Day from The Health Whacko Gym Encyclopedia of Core Exercises ...
Back Extension (BowFlex)
Seated (with hip extension)
Muscles worked: This exercise emphasizes the muscles in your low back (erector spinae and deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The lower back muscles are challenged isometrically just like they should be used when lifting and carrying in daily life. The gluteus maximus and the hamstrings are also strengthened at the hip.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods®.
• Spread the cuffs from the handles and slide them over the forearms up to the elbows.
• Place heels on the end of the platform, bend the knees comfortably, cross your arms in front of your chest and pull handles tightly to your chest.
• Sit up straight, lift your chest, tighten your trunk muscles and maintain a slight arch in your lower back.
• Pinch your shoulder blades together slightly.
• Lean forward from the hips slightly letting out
some of the tension in the cables.
Motion:
• Keeping your chest lifted, move your entire torso backward — as a unit — by pivoting at the hips.
• Slowly return to the starting position without slouching or changing spinal alignment.
Key points:
• Keep your chest lifted and a very slight arch in your lower back at all times.
• Move from the hips only, not your waist. Do not increase or decrease the arch in your lower back during the movement.
Alternate motion:
• From the same starting position, sit erect and slowly allow your spine to flex forward maintaining control of the weight.
• Slowly straighten and extend your spine/trunk to a comfortable arch.
• Repeat with control.
• This version will require less weight than the exercise above.