Thursday, April 21, 2016

The Crow's Gym Thoughts: Vol. 207

Crow's #Gym Vol. 207
If there is one piece of advice I can give any novice weight lifter that makes all the difference it would be to ALWAYS do a warm up set. I often call my first set a "sissy set" because it will usually be the one that detractors will see me do and then consider me a cream puff. I don't care and neither should you. Even though I tap out at about 260 when I bench press you can pretty much guarantee that my first set is at about 100 to 130 and I am doing it real slow, making sure to pinch the muscle on each contraction. It is the only way to start any group of sets because it gets the blood flow where it needs to be, and as I always say, "You don't go to the gym to show off. The gym is a tool for showing off elsewhere!"

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Muscle Contraction
Any of five types of movement caused by muscular work. See
Isometric Contraction, Concentric Contraction, Eccentric Contraction, Isotonic Contraction, and Isokinetic Contraction.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ...
Hip Abduction (BowFlex Seated)
Muscles worked: This exercise will not burn off fat from your outer thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips, which in the seated (hip flexed) position includes the piriformis and gluteus maximus.
Pulley position: Wide.
Starting position:
• Sit with one side near the Power Rods®, and attach a handle/strap to the ankle farthest from the machine.
• Adjust your position away from the machine so that tension is created.
• Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.
• Slowly move the attached leg outward away from the pulley, keeping your hips and spine perfectly still.
• Slowly control the leg back toward the pulley, returning to the starting position.
Key points:
• Do not use this exercise for losing fat from your thighs. It will not make your thighs smaller. Use it to develop hip strength and stability.
• Keep your spine straight and your hips level.