July bathroom briefs
4
FOR INTERNAL USE ONLY: May be shared with USAA employees only. ! ! SAFETY 1 st How to Properly Spot July 2016 Spotting is not helping lift the weight, but supporting proper form! The Spotter Stance •Spotters should use a widened split stance to create a larger base of stability •Maintain a tight and upright trunk and core •Determine how many repetitions the client is going to perform before the initiation of the set Bench Press •Stand behind your client •Let the client lift and when you see him/her struggle, the proper spot to use is placing fingertips or palms of the hands under the bar Dumbbell Press (Overhead or Bench) •Spot at the wrists, not at the elbows •Spotting at the elbows does not prevent the elbows from flexing and caving inward •Also applies during incline dumbbell chest press Spotting Techniques and Rules Back Squat •Stand behind your lifter and follow him/her down •Place your upper arms under the client’s armpits •Your role is to help the lifter maintain a raised chest as tendency when fatigue sets in is to collapse the core or trunk forward over the quads http://blog.nasm.org/training-benefits/ implementing-safe-and-effective- training-methods/
-
Upload
hannah-davis -
Category
Documents
-
view
53 -
download
0
Transcript of July bathroom briefs
FOR INTERNAL USE ONLY: May be shared with USAA employees only.
! !SAFETY 1st How to Properly Spot
July 2016
Spotting is not helping lift the weight, but supporting proper form!
The Spotter Stance•Spotters should use a widened split stance to create a larger base of stability•Maintain a tight and upright trunk and core•Determine how many repetitions the client is going to perform before the initiation of the set
Bench Press•Stand behind your client•Let the client lift and when you see him/her struggle, the proper spot to use is placing fingertips or palms of the hands under the bar
Dumbbell Press (Overhead or Bench)•Spot at the wrists, not at the elbows•Spotting at the elbows does not prevent the elbows from flexing and caving inward•Also applies during incline dumbbell chest press
Spotting Techniques and RulesBack Squat
•Stand behind your lifter and follow him/her down•Place your upper arms under the client’s armpits•Your role is to help the lifter maintain a raised chest as tendency when fatigue sets in is to collapse the core or trunk forward over the quads
http://blog.nasm.org/training-benefits/implementing-safe-and-effective-training-methods/
July 2016
NUTRITIONAL
FOR INTERNAL USE ONLY: May be shared with USAA employees only.
NEEDS
Fish Tacos With Watermelon SalsaIngredients:
•4 cups diced seedless watermelon•½ small red onion, finely diced•½ cup chopped fresh cilantro•Juice of 2 limes, plus lime wedges•1 jalapeno, seeded & finely diced
•3 tablespoon extra-virgin olive oil
•1 pound skinless wild striped bass fillets•1 teaspoon chipotle chile powder•1 romaine lettuce heart•8 corn tortillas•1 avocado, sliced
Directions:•Make the watermelon salsa• Combine watermelon, red onion,
cilantro, lime juice & jalapeno in a bowl
• Toss with one teaspoon olive oil & pinch of salt
•Preheat the grill. Sprinkle the fish on both sides with chile powder & a pinch of salt• Drizzle both sides with remaining olive
oil• Brush the grill with olive oil, then add
fish• Cook for 4-5 minutes per side
•Toss the lettuce with two tablespoons of the juices from the watermelon salsa and a pinch of salt•Warm the tortillas on the grill and fill with fish, watermelon salsa, avocado and lettuce•Serve with lime wedges
Total Time: 30 minPrep: 20 min, Cook: 10
minYield: 4 servingshttp://www.foodnetwork.com/recipes/food-network-kitchens/fish-tacos-with-watermelon-
salsa-recipe.html
STRENGTH TIPSJuly 2016
FOR INTERNAL USE ONLY: May be shared with USAA employees only.
Muscle of the Month:Triceps BrachiiStructure and Function:•The triceps is primarily responsible for the extension of the elbow joint (straightening of the arm)•Can be worked through isolation or compound elbow extension movements•Can contract statically to keep the arm straightened against resistance
•Lying triceps extension with dumbbells•Close-grip barbell bench press•Kickback with dumbbells•Hammer curls with dumbbells•Skull-crushers with dumbbells•Reverse grip pushdown
•Cable rope overhead extension•Assisted dip machine•Push-ups (hands closer than shoulder width apart)•Standing one-arm extension with dumbbells
Triceps Workout Ideas:
Skull crushers
Close-grip bench press
Kickback with dumbbells
Hammer curls
Overhead extension
http://www.orthopaedicsone.com/display/Main/Triceps+brachii
ORNER
FOR INTERNAL USE ONLY: May be shared with USAA employees only.
July 2016CARDIO
Low Intensity vs. Interval Training
Benefits of Low Intensity Cardio:Good for beginners to develop a baseSuitable for injured & in physical therapyFit for recovery from intense trainingDesigned for easy stress reductionEasy to do with little training
Benefits of Interval Training:Time efficientIncreases lung capacityLess risk of heart problemsBuilds functional and real strengthChanges the way your body stores foodBurns more fat than low intensity
Interval Training Example:Once properly warmed up:Intense 30 second bout of exercise30 second recovery periodCan be performed on any piece of cardio equipment
https://www.cellucor.com/blog/cardio-throwdown-steady-state-vs-hiithttp://bodytransformationfitness.com/the-hiit-vs-liss-cardio-debate/
