Monday, July 18, 2016

The #SelfieSaturday on #MotivatedMonday Project


There are some days I just don't wanna do a #SelfieSaturday blog but since I started doing this I haven't missed a week so I do it anyway. That's how this week feels as I type this out. Of course I had a good thing happen this week as far as working out goes. That Baleaf top that I am wearing is exactly what I had been looking for in the last 3 years. It just happened to reveal itself to me during Amazon Prime day none the less, and although the 9$ I got it for was a real steal, the fact that they are only 19$ with free prime shipping any other day made me real happy.

It goes back to one of the health whacko gym thoughts, where I had said "If you find some gym accessories that you like make sure you grab plenty of them. It is few and far between when you do." This was because of the Gold's Gym compression tops that I had gotten at Wal-Mart off the clearance rack, never to be able to get my hands on them again. Well guess what I finally found a knock off of them that is well worth the wait, and for less than the other ones were to begin with!

Well before I sign off and wish you all a great week ahead, here's the videos that I added this week. Nothing special, just nothing anyone else has made, so I guess that does make them special. Have a great week everyone!

Triceps Dip (BowFlex Resisted)
Shoulder Horizontal Adduction (with elbow extension)
Muscles worked: The entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arms.
Pulley position: Lat Tower
Starting position:
• Standing in front of the lat tower, reach straight behind your body, grasp the handles with an overhand grip and bend your elbows until your hands are near your chest. Rotate upper arms away from your torso so your elbows point outward and your palms face forward.
• Make sure cables travel underneath your arms, not over your arms.
• Keeping knees straight and feet flat on the floor, keep your head back and straighten your arms to the front.
• From this position, lower your arms 10-15 degrees (cables touching the bottom of your arms/shoulders) below the regular bench press position (cables lying along the back of your arm and center of the shoulders).
• Be sure your arms are directly in-line with the cables, palms facing forward and wrists straight. If the cables are "below" the arms, the arms are too low.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. From the side view it should appear as if the forearms are in line with the cables at all times.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or slightly below).
• Then, slowly press forward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles tightened during the entire motion.
Optional motions:
• Bilateral movement - both arms pressing forward at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).
Key points:
• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly less than 90 degrees from the front of your torso at the top.
• Limit the range of motion so your elbows travel only slightly behind your shoulders — if at all.


Calf Press (BowFlex Seated Bar)
Ankle Plantarflexion (knee stabilized in slight flexion)
Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities.
Pulley position: Low pulleys.
Starting position:
• Remove the bench and unlock the rowing seat.
• Sit on the seat facing the Power Rods® with the squat bar on your knees.
• Place the balls of your feet on the edge of the floor pedestal or use a phonebook or other thick book to add to the range of motion.
• You may rest your hands around on the side of the bar, but refrain from using them to cheat. It's better to keep them at the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable.
Motion:
• Slowly press the balls of your feet into the frame and pull your heels toward your knees
• Slowly return to the starting position without relaxing.
Key points:
• Do not lose contact between the balls of your feet and the frame as you push.
• Do not change your hip or knee position, ONLY ankle motion should be allowed.


Fly (BowFlex Crossover Upright)
Shoulder extension/adduction (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion.
Pulley position: Lat tower.
Starting position:
• Remove the bench, stand on the platform facing away from the Power Rods®. Position yourself so that you can either lay back against the Power Rods® tower or forward slightly. Keep the knees slightly bent and feet flat on the floor.
• Extend the arms overhead and grasp the handles with your palms facing the ceiling.
• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Move your hands in an arc upward angling toward midline and then downward toward the opposite leg.
• Control the return to the starting position by slowly moving the arms back up, uncrossing, and moving overhead.
Key points:
• Keep your chest lifted, even as your arms near your legs.


Crunch (BowFlex Upright Resisted)
Spinal Flexion
Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques).
Pulley position: Lat tower.
Starting position:
• Remove the bench from the Bowflex.
• Straddling the bench bar, reach up and grab the grips, kneel down onto the platform.
• Your lower back can start out flat or in a normal arch, knees and hips are bent and your knees are stay on the platform.
Motion:
• Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck.
• Slowly reverse the motion returning to the starting position, without relaxing.
Key points:
• Allow exhalation up and inhalation down, don’t exaggerate it.
• Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture.
• Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum is critical.
• This exercise will NOT spot-reduce fat!