Tuesday, March 8, 2016

The Crow's Gym Thoughts: Vol. 197

Crow's #Gym Vol. 197
No matter what you do, don't become a slave to the easy way. Seriously I've been there. That attitude of "that's enough" without really pushing yourself a little bit more. Now of course this doesn't mean that you flirt with an injury just to get another rep or set, it just means find a way to do another rep or set that isn't destructive. Maybe next time you will start with a set that is five pounds lighter so that you do four sets instead of just three. Maybe you've been doing four sets forever and it is time to add a fifth? It's up to you, but there is no easy road to a better you. Trust me, I've been there.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Lean Body Mass
That part of the body including the muscles, bones, and connective tissue which remains when all body fat has been eliminated from the physique (It is not possible to maintain a 0 percent body fat percentage, however).

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ...
Hip Extension (BowFlex Standing)
Knee stabilized in flexion
Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as spot reduction. This exercise will not remove fat from this area, but it will strengthen and build these muscles.
Pulley position: Narrow.
Starting position:
• Remove the bench.
• Facing the Power Rods®, stand on the platform to one side of the rail.
• Secure the cuff around the ankle (or foot) farthest from the rail. Keep this leg bent at approximately 90 degrees.
• You may stand erect or you may bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of your support leg.
• Keep your spine in good posture, with your chest lifted, abs tight and maintain a very slight arch in your lower back.
• Initiate the movement by tightening your glutes. Extend your hip by moving your entire leg backward.
• Slowly move your leg as far as you can, without allowing ANY movement to occur at your waist or your knee.
• Then slowly return to the starting position.
Key points:
• Make sure all of your motion occurs at your hip, NOT your waist or lower back.
• Keep your abs tight throughout the entire exercise.
• Maintain exactly the same bend in the knee of your moving leg throughout the entire exercise.