Thursday, June 23, 2016

The Crow's Gym Thoughts: Vol. 230

Crow's #Gym Vol. 230
Let's talk about cardio for a day here. Yes I know I am usually all brawn and no brains, but here's something to think about the next time you have a cardio day. Do you do something special or just the same old same old? Think about it, but if you are like me and you walk about 3 to 5 miles every day then a rousing 3 mile walk on a treadmill probably isn't going to put enough stress on my metabolism huh? What about if you get on that treadmill and walk backwards? I have a feeling you haven't taken a 2 mile vigorous walk backwards all that often have you? Yeah your body will be thinking about that for a couple of days afterwards.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Poundage
The amount of weight that you use in an exercise, whether that weight is on a barbell, dumbbell, or exercise machine.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ..
Upright Row (BowFlex Lying)
Scapular Elevation (with elbow flexion)
Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Also Anterior and Medial deltoids, Biceps, Brachioradialis
Pulley position: Narrow or wide.
Starting position:
• Sit on the bench facing the Power Rods®. Reach down and grasp the handles with the palms facing each other or facing backward, as comfort dictates.
• Let your arms hang extending in the direction of the pulleys.
• Lay back against the bench and place your feet on the pegs for stability.
Motion:
1. Pull the handles directly upwards towards your chin, bending your elbows out to the sides until your wrists are level with your neck.
2. Hold for a count of two; then slowly lower the handles back to the starting position.
Tips:
• Keep your hands very close to your body throughout the movement.
• Make sure you do not sway forwards as you lift the grips.
• At the top of the movement your elbows should be level with, or slightly higher than, your hands.
• Lower the grips slowly, resisting the weight.