Monday, July 11, 2016

#SelfieSaturday on #MotivatedMonday Tadah



This week was pretty good for me. I'm packing on some weight and it appears to be defining my abdominals a lot more. Usually it does exactly the opposite, but my ab routine has become pretty stout since I got the ab straps for my pull up bar. Only time will tell if it really is improving anything or if it is a placebo. Of course I can tell myself whatever I want as long as my upper torso is bigger than my lower torso.

I have some videos this week! Working on the whole symmetry angle still we will work on some upper back indy arm stuff for the BowFlex. Have an awesome week everyone!

Pulldown (BowFlex Indy Arm Wide Grip)
Shoulder Adduction (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.
Pulley position: Lat tower.
Starting position:
• To determine the appropriate grip width for you, hold your upper arms straight out to the sides at shoulder height. Bend your elbows approximately 90 degrees. Your hands should be no wider than your elbows. (For many individuals slightly less than elbow width is more comfortable.)
• Facing the Power Rods®, grasp the grips at a width determined above, then sit on the bench.
• Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).
• Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.
Motion:
• Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the sides, and then inward, toward your trunk.
• The grips does not have to touch your chest but, at the end of the motion, your arms should be drawn near your sides, your shoulder blades should be fully depressed toward your hips and your forearms must be in line with the direction of the cables (not rotated forward).
• Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles.
Key points:
• From the side view the forearms should appear to remain in line with the cables.
• Do not lose spinal alignment.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom of the movement.
• Keep your lats tightened throughout the entire motion.
• Do not move your elbows posteriorly on the way down.



Pulldown (BowFlex Indy Arm Reverse Grip)
Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.
Pulley position: Lat tower.
Starting position:
• Facing the Power Rods®, grasp the grips with an underhand grip, approximately shoulder width. Then sit on the bench.
• Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).
• Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.
Motion:
• Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front, and then back toward the sides of your body.
• At the end of the motion, your arms should be drawn near your sides (although may not be touching your sides), your shoulder blades should be fully depressed toward your hips and your forearms must be upward in line with the direction of the cables (not forward).
• Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom of the movement.


Pulldown (BowFlex Indy Arm Stiffarm)
Shoulder Extension (elbow stabilized near extension)
Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on the platform facing the Power Rods®.
• Grasp the lat grips at shoulder width or slightly wider with your palms down.
• Step back slightly. This may have to be adjusted on the first rep to insure that there is enough movement in the cable to complete the range of motion.
• Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Keeping your arms straight, initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your arms downward to the front, and then in toward your legs.
• Allowing your shoulder blades to move with your arms, slowly return to the starting position.
Key points:
• Do not lose spinal alignment — keep chest lifted.
• Keep the lats tightened throughout the entire motion.
• Keep your elbows nearly straight (not locked) throughout the entire exercise.