Moved to Move
"You turned my wailing into dancing; you removed my sackcloth and clothed me with joy, that my heart may sing your praises and not be silent. Lord my God, I will praise you forever." --Psalm 30:10-12
Read: Psalm 30
This morning, during worship service at church, I fell victim to the rhythm. Without making a conscious decision to do so, I found myself air-drumming the bench in front of me, tapping my foot to the beat and gently bobbing my head as I sang along with the choir. Sometimes, a song -- whether by melody, message or miracle -- just takes hold of your body and compels you to move. Isn't it as amazing that something as simple as a song can inspire you to the point where God's love within you is left with no choice but to expressed through movement?
But long after we're dismissed from service, our bodies are still crying out to move for the Lord -- to run, jump, lift, climb and ride in perfect step to a song that He so meticulously composed on our hearts so long ago. All we have to do is tune in and listen and let the music do its work. This Master's magnum opus was written to evoke a particular response -- to move you to move.
--Eric Velazquez
WORKOUT OF THE WEEK: Arms This week's workout focuses on your biceps and triceps. Contrary to what some may think, training your arms is not simply a matter of vanity. Strong bi's aid on all pulling activities and well-trained triceps generate more force on all your pushes. Though smaller by comparison, these muscles play a crucial role in how much weight you can lift on other exercises such as bench presses and rows. So training them regularly does more than just help you look better in sleeveless tees. This routine requires the use of dumbbells and can be done at home or the gym.
This is a form of training known as German Volume Training, or GVT, and simply calls you on you to perform 10 sets of a single exercise in order to fully and effectively target the muscles. The quick-training wrinkle? You'll be supersetting, or alternating between biceps and triceps exercises. And because you'll be targeting arms, you can keep rest periods short -- biceps and triceps recover fairly quickly -- to keep the intensity level high. Choose a weight that you can safely complete 20 reps with but perform only 10. Continue alternating exercises until you have performed 10 sets of each exercise.
Exercise Sets/Reps Dumbbell Curl 10/10 -superset with- Lying Dumbbell Extension --Rest only 30-60 seconds between supersets. --Perform this routine at least once per week and no more than twice. If you train arms twice, allow at least 3-4 days between sessions for recovery. --Perform a few light sets of curls and extensions before beginning your 10 working sets.
