Saturday, July 23, 2016

The Crow's Gym Thoughts: Vol. 244

Crow's #Gym Vol. 244
Of all the excuses not to exercise, one of the best has be philanthropy. No seriously I had a person way back in the day when I actually tried to train people for a living (sheer idiocy I know) who couldn't make it to the gym because she was too busy helping the needy or whatever crap she did for her guilty conscience. Here's an idea but if you really need to save the world, how about going to clean a park, or a beach? There are so many ways to save the world that take a lot of effort, and if you throw on that fitbit while you do it you would be surprised at how well it works the calories too.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Pronator Quadratus Muscle
Pronator Quadratus works in conjunction with Triceps Brachii during pronation with elbow extension.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Fly (PowerBlock Decline)
Target Muscles: Pectoralis major (lower chest), Anterior deltoids, Pectoralis minor
Starting Position:
1. Lie on your back on a decline bench with your legs in the pads.
2. Hold a PowerBlock (or Dumbbell) in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement:
1. Slowly lower the PowerBlock (or Dumbbell) out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
2. When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the PowerBlocks (or Dumbbells) to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips:
• Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a PowerBlock (or Dumbbell) press.
• Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations:
Incline fly: Performing flys on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.