Tuesday, February 23, 2016

The Crow's Gym Thoughts: Vol. 189

Crow's #Gym Vol. 189
Don't forget to be honest folks! 99% of exercise, diet and health failures are because we lie. We lie to ourselves about the amount of weight we lifted, how long we worked out, how active we are and of course how much we eat. People hate how blunt I am about this, but lying is what keeps people from their goals, and for what? The few seconds of mental well being a good lie may bring you. Make a pact with yourself that starting today you will be completely honest about your diet and exercise, even if you are failing. At least that way you can improve from there. If you have never been honest about your diet and exercise, then you are fabricating the wrong results anyway.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
The relative degree of effort you put into each set of every exercise in a bodybuilding workout. The more intensity you place on a working muscle, the more quickly it will increase in hypertrophy. The most basic methods of increasing intensity are to use heavier weights in good form on each exercise, do more reps with a set weight, or perform a consistent number of sets and reps with a particular weight in a movement, but progressively reducing the length of the rest interval between each set.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Core Exercises ...
Crunch (BowFlex Reverse Resisted)
Spinal Flexion
Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques).
Pulley position: Narrow.
Starting position:
• With the bench in the flat position, sit facing the Power Rods® and attach both ankle cuffs over the respective ankle.
• Lie flat on your back on the bench with your head facing away from the Power Rods®.
• Bend your hips and knees so that your thighs are resting on your abdominals.
• Reach overhead and grasp the bench.
• Relax your neck.
• Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades.
• Slowly reverse the motion returning to the starting position without relaxing.
Key points:
• Do not throw your legs to initiate the motion.
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down without exaggerating breathing.
• Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion.