Sunday, February 28, 2016

The Crow's Gym Thoughts: Vol. 192

Crow's #Gym Vol. 192
If at first you don't succeed try try again. Some things stand the test of time and that is a saying that people get sick of hearing, but you know why? Because it is common logic that HAS stood the test of time. Every day your diet, your exercise, your self image doesn't meet your goals means that you get to try again tomorrow. More important is for you to remember that tomorrow may be the day, and if it isn't? You guessed it, try try again.

Please Follow the NEW Health Whacko Google +TwitterPinterest and YouTube Channel!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Isotonic Contraction
In an isotonic contraction, the tension within the muscle remains the same throughout the motion, which is to say the force of the contraction remains constant. This is also called the positive portion of an exercise movement. There are two aspects of isotonic contraction, concentric, and eccentric. Concentric contraction occurs when the muscle fibers shorten as tension develops. At the onset of the movement, the actin and myosin filaments have tremendous pulling force. Thus you will be stronger in the initial phase of most movements. Toward the end or near the peak of contraction, the ability of the filaments to slide toward each other reaches a limit and strength weakens. An eccentric contraction is the type of muscle contraction that involves lengthening the muscle fibers, such as when a weight is lowered through a range of motion. The muscle yields to the resistance, allowing itself to be stretched. Here the actin and myosin slide away from each other. The level of force generated is much higher in the eccentric phase as opposed to the concentric phase. This is due to the added friction in the eccentric portion. Concentric aspect is a form of muscle contraction that occurs when muscle fibers shorten as tension develops. Eccentric aspect is a contraction that involves lengthening the muscle fibers, such as when a weight is lowered through a range of motion. The muscle yields to the resistance, allowing itself to be stretched. This is the age of the focused eccentric contraction. Too often bodybuilders focus their attention only on the positive motion (concentric) and pay little attention to the negative motion (eccentric). It is a matter of common sense to perform the lowering of resistance with at least as much focus and effort given to lifting the same weight.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ...
Leg Extension (BowFlex Seated)
Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities.
Pulley position: Leg extension/ Leg curl attachment.
Starting position:
• Sit on the seat facing away from the Power Rods® with your knees near the pivot point and the lower roller pads on the front of your shins/ ankle (see picture).
• Position your thighs at hip width pointing your knee caps straight to the front.
• Grasp the sides of the seat.
• Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back.
Motion:
• Tighten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely straight and your kneecaps are pointing up toward the ceiling (not turned outward).
• Then slowly return to the starting position keeping tension in your quads during the entire movement.
Key points:
• Use slow controlled motion. Do not “kick” into extension.
• Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.