Sunday, July 24, 2016

The Crow's Gym Thoughts: Vol. 245

Crow's #Gym Vol. 245
Another one of those funny things about getting healthy is you just want to bring everyone along with you. Have you noticed that yet? Well stick around if you haven't and you will. The problem with this is that YOU have made the commitment, and that doesn't mean everyone else will. The hardest part of all to deal with is if you really want someone to come along with you and they won't. No matter what you do, don't let it change your journey. This is where it all started after all, YOUR journey, so make sure you follow it to the end.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Proprioceptive Neuromuscular Facilitation (PNF)
PNF techniques are used to improve strength and flexibility. The technique attempts to use reflexes initiated by muscle and joint receptors to cause greater training effects. The most popular PNF stretching technique is the contract - relax stretching method. The muscle is actively contracted before it is stretched. Static stretching is generally preferred over PNF.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Fly (PowerBlocks Underhand Incline)
Muscles worked: This exercise emphasizes the upper chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).
Starting position:
• Seated in the flat bench position, reach down, grasp the Powerblocks (or Dumbbells), and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor and straighten your arms to the straight out in front of you from your shoulders.
• Be sure that your arms are directly above the PowerBlocks (or Dumbbells), palms facing upward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
• Slowly move your arms downward and back towards the pulleys, maintaining the elbow in a slightly bent position throughout the movement.
• Stop when your upper arms are parallel or slightly behind you (your elbows will be slightly behind you).
• Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise.
• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.
• For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.