Foi inaugurado na última quinta-feira, 12, um posto de policiamento do Programa Estadual de Integração de Segurança (Proeis), localizado no bairro de Garatucaia, em Angra dos Reis. O posto fica às margens da rodovia Rio-Santos, entre Garatucaia e Cantagalo.
A inauguração contou com a participação do Prefeito de Angra, Fernando Jordão, secretários municipais, vereadores de Angra e Mangaratiba e representantes das Polícias Militar e Rodoviária Federal, além de moradores do bairro e de localidades próximas.
O posto vai funcionar onde há alguns anos ficava um Centro de Informações Turísticas. O local passou por obras, feitas pela Secretaria Executiva de Serviço Público, e agora fará parte do Cinturão de Segurança, composto também pelo posto de policiamento da Serra D’água (já inaugurado) e do Parque Mambucaba, que será construído. Juntos, esses três postos irão policiar as entradas de Angra. O prefeito aproveitou a ocasião para falar sobre o compromisso assumido por sua gestão.
– Eu poderia dizer que a segurança pública é problema dos governos estadual ou federal, mas nós temos que enfrentar desafios. Estamos trabalhando com eles para garantir o direito de ir e vir das famílias – ressalta o prefeito.
Fernando Jordão também destacou que, atualmente, a prefeitura paga 46 policiais do Proeis que atuam no município, além de investir em outras ações, como na instalação de câmeras de monitoramento, rádios e viaturas. Ele também citou o apoio do governo do estado, que aumentou o efetivo de Angra em 81 policiais (fora os 46 do Proeis) e também forneceu viaturas.
As demais autoridades presentes destacaram a questão estratégica de se ampliar o policiamento na entrada da cidade com o posto de Garatucaia, parabenizando a prefeitura pelo empenho dedicado ao setor.
O posto já começou a funcionar, com policiais do Proeis, trabalhando em dois turnos que totalizam 12 horas. No local ficará à disposição dos policiais uma das viaturas compradas pelo município.
Fotos: Wagner Gusmão / PMAR
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Doing one arm at a time challenges your core
as onerous as any ab train. The chest-supported dumbbell row is an efficient exercise
for targeting the muscles of the upper again, including the
rhomboids, trapezius, and latissimus dorsi.
This complete focusing on is why it’s top-of-the-line dumbbell workouts
for your again. The movement through the overhead press encourages a full
range of movement within the shoulder joints. When accomplished with proper kind, this can contribute to improved joint
well being and shoulder flexibility. What makes them so
efficient is that they permit you to do top-tier exercises in your chest, again, shoulders,
and arms. They additionally let you prepare with heavy weights through lengthy ranges of motion, making them ideal for
gaining measurement and power.
When it involves training arms, the muscle that in all probability comes to thoughts first is the biceps.
Look by the dumbbell rack at any time, and you’ll probably see a minimum
of one gym bro pumping out a set of bicep curls. A key profit is the power to train unilaterally,
unlocking the power to iron out imbalances and guarantee equal improvement of both sides of the again.
Though this routine strikes comparatively slowly
it nonetheless burns a big number of energy because of its targeting so many muscle groups directly.
This workout will burn between one hundred twenty on the low finish and 288 on the high finish, though depending on the burden you carry you’ll
have the ability to burn more than this. “The greatest weight to use depends on a person’s present power level, the exercise being carried out and the program they’re on,”
she says. Now, on the plus side, you will hand them all the method down to your grandkids if you purchase a
good model. The excellent news is that having a trusty spotter to help is a lifesaver.
If you intend to go heavy on dumbbells, make sure you are figuring out with a coaching associate or have someone within the fitness center you trust to help you out.
Quite A Few research research into the effectiveness of dumbbells vs.
barbells have confirmed that dumbbells are simply as effective in activating target muscle teams and bettering strength and power [1,2].
The incline bench press targets the upper portion of pectoral muscles and helps build chiseled
pecs. You don’t want big weights or plenty
of gear to work out at house. With only one set of dumbbells, you can do a wide
range of exercises in your lounge with out having to take a trip to the fitness center.
The exercise possibilities when using free weights are infinite, and as you start to search for extra movements
to challenge you, free weights make it easy to do.
A lot of the workouts included here are compound movements, however another method to add variety to your routine is by including
more isolation exercise, like those seen in these dumbbell arm exercises.
For example, train improves cardiovascular health, raises general power ranges, and prevents musculoskeletal issues like hip dislocations down the line.
You can enhance your reps to fifteen per set and
do three – 5 units per exercise when the train will get simpler.
Alternatively, you can keep the number of reps and sets and instead change to
heavier dumbbells.
Focusing on correct kind is essential for stopping injury throughout this
motion. Furthermore, as you progress in energy coaching, consider steadily increasing weight to repeatedly
problem and develop these muscle teams. Maintaining a slight bend in your elbows, raise the dumbbells forward and upward till they reach shoulder height.
Interact your core throughout the movement and avoid
swinging or using momentum for an efficient exercise
targeting your anterior deltoids. You can use them to exchange fitness center days completely or sneak in a workout at home or the workplace.
Use the workout routines and variations on this information to get a ripped upper body with dumbbells very quickly.
Since there is simply one, we want to crush it, and this workout packs a punch.
Many folks say you probably can’t get massive legs with out doing barbell squats and deadlifts.
But you might get in a fantastic decrease body workout with dumbbell variations.
In this article, we’ll break down a simple yet extremely efficient 4-day dumbbell-only workout
routine. Whether Or Not you are figuring out at residence or in a limited space, this program will assist you to pack on muscle and get stronger without the need for fancy tools.
It’s at all times a good idea, especially if you’re using heavy weights,
to do a number of progressively heavier warm-up units.
When using a dumbbell, you merely hold it in vertically with
each palms on the deal with. Your arms might be at about sternum stage and from
there you slowly press forward until your arms are prolonged then slowly bring it again to your chest.
Your elbows must be slightly bent and about 30˚ away from your physique.
Via creating either side of the higher body independently, this compound exercise not solely contributes to muscle progress
but additionally improves overall coordination and steadiness.
Perform each exercise as advised, taking your time and doing each
transfer with sluggish and controlled actions. Choose a weight heavy enough that you can solely full the desired
number of reps. The final rep should be tough, but not unimaginable.
Because you are working multiple muscle group, you might have to experiment with
the weight you are using. I’ll choose one biceps isolation train (elbow flexion) similar to dumbbell
curls, EZ bar curls, or one thing related. It shall be
done in a higher rep range (8-15) with shorter rest intervals (1-2 minutes).
Exercise splits rely upon plenty of factors like life-style, availability, capacity and so forth.
References:
before and after steroids (gitlab.ngser.com)