Random Thoughts . . .
Yesterday and today have been really good days since being sick over the weekend. I got in 5 miles on the treadmill yesterday and ate healthy all day.
Today I spent the morning catching up on some blogs and signing up for some runs. First was the Color Run! I am doing the one in St. Pete on December 15th because the one near me is on the same day as my marathon. I’m really looking forward to this one because it just looks like so much fun. It’s tagline is “The happiest 5k on the planet,” and you’re only requirement is that you must wear a white shirt so that you can get covered in all kinds of colors along the way and you come out looking like you just ran through Willy Wonka’s chocolate factory. That certainly beat ending up covered in mud, right?
This is a picture of my cousin (on the r.)
after she finished the Color Run in Detroit.
Speaking of mud that leads me to the second run I sighed up for the Xtreme Mud Warrior. This one is described as a 5k with multiple obstacles in the way which includes some mud crawling. I’m hoping that I can handle these obstacles though since there’s no real description of them on the site. This one will be the next run up on the schedule (unless I find another one before then) on October 20th. I have done one other mud run before- the hubs and I did Muddy Buddy back in 2011, but that’s a little different. On that one you have a partner and it’s 6 miles you alternate between running and bike riding between obstacles. Luckily on that one the obstacle weren’t as hard as they built up some of them included inflatable slides. I’m hoping this one is the same effect and the obstacles aren’t not too hard. I’ll let you know in October . . .
Here we are after climbing the final wall and
crawling through the mud pit.
After my morning of signing up for runs and browsing my usual blogs. I got changed and headed to the gym. I’m quite proud of myself for being more of a regular at the gym these days. We’ve been a member of this gym around the corner from our house for the last 18 months and this is the most I’ve gone consistently in that entire time. It’s about time because I feel so much better when I work out more often. Speaking of the gym I have to tell you about my new head bands I got to keep my hair out of my face while working out. I always want to wear headbands but they always slip right off the back of my head. EVERY. SINGLE. TIME!! It’s so annoying and I pretty much gave up, that is until I read about BIC Bands on another blog. They came with the promise that they do not slip off and I was skeptical because I’ve bought others that claim the same thing. I looked them up and read about them and I decided to give them a chance. I ordered two of them (I guess I had high hopes!) and they came in the mail yesterday and I was so excited to try them because they’re also very cute. I tried them on and was a little afraid the weren’t gonna fit on my big head but I managed to get them on properly and they seemed to be staying in place quite well. I was just cooking and sitting around watching tv yesterday so I still didn’t know how they would hold up during an actual work out. Well good news! I work one to the gym today and after a 5 mile run on the treadmill, a few weights, and 45 minutes on the elliptical it was still in place and I did not have to adjust it at all once. It even continued to stay in place while I went grocery shopping, too the dog out and cooked dinner!! I’m totally going to be ordering more of them in the future!!
How cute is my head band?
This one is teal and sparkly!! Love it!!
My last random thought is that I discovered this app on my phone called “Pimp my hair” and it’s hilarious! I’m serious, it literally cracks me up every single time!! You can take a picture of someone and change their hair styles to all kinds of different ones!! Here’s an example for you using my friend Lacey!!
This is the original picture!
Here’s Lacey with a nice ‘fro
and if she ever decided to go short, blonde and curly!
and perhaps she’s feeling a little blue
i have thought about doing the color run! maybe next year. travis is signed up for tough mudder in october and i am hoping he can make it! it looks so intense!
i might give in and order one of those headbands. i have never been able to get one to stay on my big round head either.
Good for him!! I'm scared of Tough Mudder- I watched the video on the website and it looks crazy hard!! Can't wait to hear all about it!!
Definitely try out the headbands I really like them so far, I actually ordered two more the other day.
StrengthLog helps you get one of the best outcomes possible
with hassle-free exercise logging, one hundred pc ad-free, including the free
version. All these and many extra programs and workouts can be found in our exercise log
app StrengthLog. Place your self on the seat and make sure that
you have a slight bend in your knees and an upright posture.
This helps in activating the largest muscle groups within the back effectively.
This is critical for participating the first muscle and selling the expansion of muscle cells.
One of the biggest errors is letting your shoulders spherical forward.
Mastering the Seated Cable Row is essential for
maximizing muscle development and avoiding injuries.
Sure, you can set one thing up with a pulley system (discussed below), however
it wouldn’t be the identical nor will it allow you to use such heavy masses.
This implies that the only method to train your again muscle tissue in this method is by using the excessive machine row.
Variety is essential for optimizing your strength and hypertrophy
coaching, so together with this unique motion is a must.
The cable row really is a fundamental train for total again improvement.
Begin by placing one knee on a bench or box whereas supporting your self with
one hand, making sure that each toes are firmly planted on the ground.
Repeat for desired variety of reps earlier than switching sides to complete all units for each arms equally.
If you’re a kind of individuals who can’t help but use
their legs or lower backs throughout seated or bent-over rows, that is the exercise for you.
Lying face down on a bench means your lower again is faraway
from the motion totally, so you’re left free to focus on your rear delts and upper again. Dumbbell bent over rows can also be used as an effective replacement for TRX
rows since they work many of the similar muscular tissues,
similar to lats, traps, rhomboids, and biceps. The biceps
muscle contains two components — the brachialis and biceps brachii.
The single-arm cable row engages one arm at a time as a substitute of pulling back with each arms simultaneously.
Nevertheless, you have to use several various kinds of
v-bar row variations with the identical machine,
including the seated elbows out row. Do the row intentionally and slowly, and
maintain the position for no less than two seconds.
Do not use the momentum of the row to drive the train – slow strength coaching is one of the simplest ways to interact and
construct these muscles in your arms and back. The latissimus dorsi, one of the largest muscular tissues in the again, is configured
along the spine. Seated rows help construct strength here, defending
you from a back harm.
This transfer, recommended by Gallucci, is another nice one to incorporate in your strength warm-up.
To be taught more workout routines that you can use in your
coaching, go to our complete train library on the
Match Father Project YouTube channel. Completing the exercise properly will mean one of
the best results for you, while avoiding the potential of damage.
In this tutorial and related video, I Will present you the
proper strategy of the train, so you’ll find a way to complete it with confidence and
safety. Make sure you retain your knees bent at this angle throughout
the set. Variations of the TRX row can be used to focus on completely different areas or add
intensity to your workout. Then change arms as you lower your self back
down before repeating on alternate sides once more.
Putting a rowing-style movement into your
exercise mix can provide full-body advantages. And, if you’re looking to work your arms specifically,
you don’t even need a rowing machine—thanks to upright rows.
The cable row mimics an analogous movement sample as the
bent-over row, however flipped ninety degrees.
Being seated rather than standing takes out potential stress on the low back, allowing us to load on the load
and problem our mid-back muscle tissue much more.
Depending on where you would possibly be in your health journey, there
are two ways you’ll have the ability to utilize this transfer to get achieve back features.
Lean forward and grab the deal with with each hands, then lean back till you’re sitting
upright with your again flat and chest up, and your arms are stretched out in front of you.
The Seated Cable Pull is a common train in many again day workouts.
Following a selection of heavy compound barbell again workouts such as the Barbell Row and Deadlift, it’s a great way
to hit and exhaust your again in different ways. There are
many advantages to performing this effective cable train.
The dumbbell row provides a protracted vary of movement, similar to the
cable row. Since you’re working with one facet at a time, it’s attainable to work on any difference between the edges.
This is a variation of the cable close grip seated row
where you target the upper back a bit extra, and your biceps a bit less.
Sit along with your feet flat on the platform and your knees
slightly bent. Keep your chest up, shoulders back, and down, avoiding any rounding of
the shoulders. This optimum place stabilizes your scapula, ensuring correct muscle engagement.
When you go wider together with your grip and use a
lat bar, you’ll activate your higher back muscles much more than with a more narrow grip.
So for me, I favored how the standing cable row felt waaay higher than its bent-over cousin.
You’ll know when you strive an exercise if it simply doesn’t feel proper
in your back. For me, after I tried the standing cable row, it felt snug, solid, and protected.
With this transfer, the chest pad stabilizes your ENTIRE
body–so you can focus just on your back muscles.
Take your time to suppose about it as you do it—don’t rep these out as
fast as potential. Coaching in the “muscle growth range” will nonetheless improve your power, and training within the
“strength range” will nonetheless cause your muscle tissue to develop.
The secondary worked muscular tissues are your biceps, decrease again, forearm flexors, and rotator
cuffs. As you pull the handle towards the lower part of your ribs, lead along
with your elbows to maximize muscle engagement.
If you can not move the weight by way of a full range of
motion, you should finish your set and try once more with a lighter weight.
The seated cable row is a back exercise that primarily targets the latissimus dorsi.
It additionally trains the other upper back muscles, such as the
rhomboids, traps, and posterior deltoids.
Dumbbell rear delt rows target the middle fibers of the trapezius and the rhomboids.
These muscle tissue work together to attract your shoulder blades again and
collectively, which is a motion known as retraction. Cable
rows require the usage of a V-bar, and they are performed from a seated place on a low pulley machine.
As you pull the bar towards your gut, you bend your elbow and shoulder joints.
Compound workouts such as this result in quick gains in measurement and strength.
Cable rows are an efficient exercise for strengthening
the back muscle tissue, in addition to the biceps and
shoulders. They can be used to target specific muscle teams or work a
number of muscle tissue at once.
The biceps brachii has an extended and short head and is clearly visible on the front of the higher arm.
This takes place when you bend your elbow and cut back the angle between your
humerus and forearm. You activate these muscles whenever you
squeeze your shoulder blades collectively. This takes
place whenever you pull the bar to your stomach throughout a cable row.
So next time you’re on the lookout for an efficient way to strengthen your higher physique,
consider including the straight arm pulldown into your exercise regimen. Cable rows are an effective train to
focus on the back muscle tissue, including the latissimus dorsi, trapezius and
rhomboids.
Weakness or dysfunction in these muscular tissues can lead to rounded shoulders,
forward head posture, and exaggerated curvature of the upper spine,
” Gallucci explains. Strengthening your rhomboids, on the opposite hand, may help enhance posture, especially in your upper again, neck, and head, he says. This variation focuses on one arm at a time which helps isolate all sides of the physique evenly.
“These muscle tissue are essential for higher extremity motion and stability of
the shoulder joint,” explains John Gallucci Jr., bodily therapist and CEO of JAG Bodily Therapy. Building energy in any muscle group helps you armor your physique to maneuver more ably and efficiently, and that very much contains your rhomboids. We have all the small print right here, including some rhomboid exercises that’ll make sure you always remember these infants once more. Single-arm machine rows typically allow a deeper pull, further partaking the targeted muscular tissues. I like to do it with a impartial grip, and through my last few sets, I have accomplished it with a single arm.
You can also attempt the exercise with out weights by performing inverted rows utilizing a hard and fast horizontal bar. Reverse Grip Bent Over Dumbbell Row is a wonderful complementary or alternative exercise to Seated Underhand Cable Row. This exercise is nice for concentrating on the again muscular tissues and can be utilized to increase energy and muscle mass. It is performed by standing with feet hip-width apart, slightly bending the knees and keeping the back straight. The dumbbells are then held with a reverse grip and pulled up in course of the chest whereas squeezing the shoulder blades collectively. This exercise helps to construct power and size in the lats, rhomboids, traps, and biceps, making it a super alternative for those seeking to complement their Seated Underhand Cable Row workout.
This train can be used in each newbie and advanced strength training programs alike, making it a versatile addition to any workout routine. Chest Supported Rows are an effective approach to build power and muscle mass in the higher body, as they aim multiple muscle teams concurrently. The seated cable row is performed on a weighted horizontal cable machine with a bench and footplates.
The following workout routines are wonderful complements to the seated underhand cable row and will allow you to get probably the most out of your exercise. “The slower the
movement, the more difficult it becomes”, Snyder said. You likely know that the classic pullup can be the cornerstone of a coaching plan—but it isn’t the simplest motion to grasp, particularly for newbies. As Soon As you do, there’s one underrated back train that is much more accessible to problem fitness novices and consultants alike. To achieve back energy and build the aesthetic you are looking for, you have to start adding the seated cable row into your routine. The main again muscle tissue targeted with the exercise are the rhomboids and traps.
Preserving your again straight and core engaged, slowly pull down on the bar until it reaches chest stage. Then slowly return to starting place whereas sustaining control of the burden all through each rep. Chest supported rows are an excellent exercise for these seeking to enhance their posture and core energy. This train targets the muscular tissues of the back, chest, shoulders, and arms while additionally strengthening the core muscles that support good posture. The chest supported row is an effective way to build upper body energy and muscle mass without placing an excessive amount of strain on your decrease back or spine. By utilizing proper type and technique when performing this exercise, you can reduce your threat of damage while nonetheless getting an excellent workout.
With so many workout routines to choose from, it can be overwhelming to search out one which successfully targets the back. The seated underhand cable row is a perfect exercise for building strength in the upper again and improving posture. Sedentary lifestyles and desk jobs can weaken the back muscles, leading to poor posture.
References:
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