Tuesday, January 10, 2017

The Crow's Gym Thoughts: Vol. 253

Crow's #Gym Vol. 253
The only person you can improve is you. Never follow the expectations of others when you work out, because you may find that you are ignoring what could possibly be your best feature, As long as you can look at yourself in the mirror every morning and say, "Boy you look better," then you are doing your best. Your best IS good enough!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Recovery Cycle
The process between workouts during which the body flushes out fatigue toxins, restores muscle glycogen, repairs itself, and increases in hypertrophy. The length of this cycle varies from as little as 48 hours to as much as one full week, and perhaps more. Recovery is enhanced by sufficient sleep and proper nutrition.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Reverse Fly (BowFlex Standing)
Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids and the rear portion of the middle deltoids) as well as the trapezius and rhomboids.
Pulley position: Narrow only.
Starting position:
• Remove the bench and stand on the platform facing the Power Rods®, and feet flat on the floor.
• Grasp the handles with your palms facing toward the floor and arms nearly straight.
• Stand up straight and then bend slightly forward from the hips (not the spine) until arms/cables are in front of body at a 90 degree angle to your torso.
• Lift chest and pinch shoulder blades together.
Motion:
• Maintaining the same slight bend in your arms, move your arms outward and backward, keeping a 90 degree angle between your upper arms and the sides of your torso.
• Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion.
Key points:
• Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise.
• For normal pulling /rowing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased rear deltoid involvement you may keep the shoulder blades "pinched" together throughout both the forward and backward movements.