Tuesday, June 14, 2016

The Crow's Gym Thoughts: Vol. 226

Crow's #Gym Vol. 226
For the last few weeks, as I have been dealing with the pinched nerve wreaking havoc in my right arm I had to develop a regimen of steady neck exercises throughout the day. One of the things that I started doing was walking upstairs and hanging from the bar at every commercial break. This got me to thinking, but what if everyone who needs a little extra fitness in their lives made a deal with themselves to exercise during commercials? Think about it, but sit ups, jumping jacks or even a walk around the house (especially the stairs) at every commercial could burn hundreds of extra calories a day and make you feel better. I promise.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Popliteus Muscle
Popliteus is a small muscle which is often described as the key of the knee joint. It unlocks the knee joint by rotating the femur at the beginning of knee flexion to allow full knee flexion to occur.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Core Exercises ..
Knee Lift (BowFlex Standard)
Spinal Flexion
Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques).
Pulley position: None.
Starting position:
• With the bench in the flat position, sit on the side of the bench with Power Rods® off to your side.
• Straighten out your body so that your heels are an inch or two off the floor.
• The amount of bend at the hips based on desired difficulty. Beginners should be fully bent, bringing the legs near the abs. As strength improves the legs can be positioned farther away. DETERMINE THESE POSITIONS AND MAINTAIN THROUGHOUT THE EXERCISE.
• Hold onto the bench at each side of your hips.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs to get momentum and do not curl up onto your back.
• Slowly reverse the motion returning to the starting position without relaxing.
Key points:
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down without exaggerating breathing.
• Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion.
• This exercise will NOT spot-reduce fat!