Tuesday, April 26, 2016

The Crow's Gym Thoughts: Vol. 210

Crow's #Gym Vol. 210
Here's a thought to cheer you up today. If you head to the gym, get in a good run, workout at home, or simply take a nice long walk, you have already done more for your health than the average person. If you do any of these things for two days in a row you are actually a member of the 10% who do, and if you do any of these things for three days in a row you have bumped yourself up to the 5%. Now if you do any of these things at least five days a week for a month, you have actually moved yourself into the 1% while doing all of that for a year becomes such a small fraction of 1%, that you really are special. Keep up the good work!

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Negative (Rep)
The downward half of a repetition, also known as the eccentric contraction. By placing resistance on the negative half of the movement, you can induce a high degree of muscular hypertrophy.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Leg Exercises ...
Deadlift (BowFlex Barbell)
Muscles worked: This exercise is very similar to the squat and is also considered a total body exercise. It involves the glutes, adductors, hamstrings and quads – which are primary movers – and the spinal erectors and trapezius, – which are key to stabilization.
Pulley position: Low pulley
Starting position:
• Remove the back support and straddle the rail.
• Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation. Increase depth slowly according to your ability, knee conditions, etc. Most orthopedists recommend that healthy knees not go any lower than a 90 degree angle (between the thigh and calf) when using extra resistance. Many people go lower for their goals, but this dramatically increases the risk to the knee cartilage and increases the probability of degenerative/arthritic changes. To go lower than the harness allows, connect the cable snap hook directly to the D-ring of the bar.
• Position your feet in line with the cable/pulley.
• Place your feet shoulder width or wider and point your toes outward slightly. Direct the thighs to the same outward angle as the feet.
• Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward.
• Lower to approximately 90 degrees at the knees (unless otherwise determined).
• Grasp the bar with an overhand grip and slowly stand erect maintaining the alignment as indicated.
• Keep the pressure through the middle of the arches/feet, not through the toes or heels.
• Slowly lower to the predetermined range, maintaining tension from the cable.
Key points:
• Keep knees pointed the same direction as the toes.
• Keep the head/neck in line with the trunk.
• Pay close attention to all alignment and stabilization issues on every part of each and every repetition!
• Never attempt to exercise with more resistance than you are physically able to handle.