Tuesday, May 10, 2016

The Crow's Gym Thoughts: Vol. 218

Crow's #Gym Vol. 218
Do yourself a favor and work on your sore achy muscles. A massage is a great thing but often isn't in the budget (or in the attention span of a loved one) but remember the other things that work for sore muscles and joints. Hot showers, self massagers and of course a LOT of stretching are going to make you feel healthy and happy, not sore and miserable.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Overtraining
Chronically exceeding the body's recovery ability by doing too lengthy and . or too frequent workouts. Chronic overtraining can lead to injuries, infectious illness and worse
a cessation or even regression in gains of a muscle mass, tone, and strength.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ...
Row (Cable Low Upright)
Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Stand with your feet shoulder-width apart.
2. Grab a pair of handles attached to a single cable around the floor level.
The Movement:
1. Pull the handles towards you so that your hands end up next to your rib cage.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near­ upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.