As an attorney with the firm of Chavin Mitchell Shmuely, in North Miami, Florida (FL), Rami Shmuely draws upon his 10-plus years of experience to represent clients in personal injury cases. Outside of his work life, Rami Shmuely is committed to personal fitness through activities such as weightlifting.
One of the fundamental moves that most weight lifters incorporate into their routine is the bench press, as it is a compulsory lift in many different regimens. That said, here are some basic tips about the lift and how to perform it properly.
First, before even attempting the lift, it’s important to adequately warm up the involved muscles in order to prevent injury. There are a number of exercises that are adequate warm-ups–push ups and pull ups are typically the easiest since they don’t require any weights themselves.
When ready to perform the lift, lie down on your back and scoot back until the bar is just above eye level. Take a grip with hands just outside shoulder width and squeeze the bar very tightly. Push back the shoulder blades and arch the back before taking in a big breath and lifting the weight off the rack–always with the help of a spotter. Move the bar down at a 45-degree angle, touch it to the chest slightly below the nipples, and then move it back up at the same angle.
Repeat for as many reps as your plan calls for or, until you can’t do it without the help of your spotter.
As an attorney for Chavin Mitchell Shmuely P.A., in North Miami, FL, Rami Shmuely utilizes his extensive pre-suit negotiations and courtroom litigation experience to prosecute personal injury actions for plaintiffs. In his free time, Rami Shmuely enjoys boating and fishing.
Compared to bank fishing, boat fishing offers you a much wider area to practice your craft and land your catch. These three tips will help you land a fish if you are new to boat fishing on lakes.
1. Kayak – If you cannot afford your own boat and do not have a fishing buddy who owns one, consider kayak fishing. Kayaks are relatively inexpensive and much easier to transport than larger boats. Their small size can even prove advantageous over larger power boats, as they can access harder-to-reach places where the fish are not fished as often and may be more willing to bite.
2. Heat – While bank fishing greatly limits where you can cast, boats eliminate that problem. As the day heats up, fish typically move to deeper waters where the temperature is cooler. Tools to help you judge depth include fish finders and topographical maps of the lake.
3. Safety – Regardless of the type of vessel you are fishing from, safety should always come first. Aside from wearing a life jacket, educate yourself on local laws, rules, and wildlife. For example, if you are fishing in Florida, you would want to look out for alligators.
Rami Shmuely serves as an attorney with the firm of Chavin Mitchell Shmuely in North Miami. FL. When he is not working, Rami Shmuely enjoys getting out on his bicycle.
Many cyclists train for long distances. Eating the right food goes a long way toward sufficient endurance and strength. To meet this goal, a triathlon training coach offers the following guidelines:
*In general, consume a variety of unprocessed foods (fruits, nuts, whole grains, low-fat dairy, vegetables and lean meats). Sixty percent of your intake should come from carbohydrates, 25 percent from unsaturated fats, and 15 percent from lean proteins.
*On days before events or long-distance training, eat one to four grams of carbs for each kilogram of body weight. Taper off on calories as the event day approaches.
*As you ride, the need for calories per hour increases with the duration of the event. Take in 120-240 calories per hour for durations up to three hours. Increase to 250 to 400 for three to six hours, and 400 to 800 for over six hours.
*Individual nutritional preferences vary. Some choices for in-event consumption include sports drinks, energy bars, fruit, and pretzels. Choose what tastes good and sits best in your stomach, and drink one or two bike bottles of water or fluid per hour.
*To enhance your post-event recovery, consume 1.5 or 2.0 grams of carbohydrates per kilogram of body weight. Doing so within 20 to 30 minutes will help you snap back from the rigors of riding.