Tuesday, July 26, 2016

The Crow's Gym Thoughts: Vol. 246

Crow's #Gym Vol. 246
You have probably figured out that I am more of an anaerobic guy than an aerobic guy, but I want to share something with you that might make you reconsider the anaerobic side of the gym. Increasing your VO2 max (Oxygen Maximum Levels) is done with heavy weight lifting and NOT running, biking or the other go-to exercises for those that are trying to increase their lung capacity. Yes running, swimming etc will make it so you can breath in more air, but to maximize the oxygenation of your body you need to build skeletal muscles. They are the only muscles in the body that can actually store oxygen you know?

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
General term used to describe molecules composed of specific sequences of amino acids. Protein is the body's primary building material and while small amounts can be manufactured, most must be consumed in the diet.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Triceps Extension (PowerBlocks French Press)
Elbow Extension Overhead
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.
Starting position:
• Sit on the bench with your legs straddling each side. Bend the knees and place your feet flat on the floor.
• Reach behind and grasp the PowerBlocks (or Dumbbells), palms facing each other (or angled upward).
• Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling.
• Tighten your trunk muscles and maintain a very slight arch in your lower back.
• Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion.
• Stop your motion at approximately 90 degrees (or as comfort allows) and then slowly reverse your arcing motion upward and forward until your elbows are straight.
Key points:
• Keep your upper arm motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way down.
• Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.