Em decisão liminar proferida nesta segunda-feira (20), a Justiça suspendeu o aumento dos subsídios de prefeito, vice-prefeito e secretários municipais de Ponta Grossa. A decisão, emanada da Juíza de Direito Luciana Virmond Cesar, da 2ª Vara da Fazenda Pública.
A ação popular questiona a Lei Municipal nº 15.385/2024, que reajustou os subsídios dos agentes políticos em até 100%. A lei foi aprovada em dezembro de 2024, a menos de um mês do final do mandato do então prefeito, o que viola a Lei de Responsabilidade Fiscal (LRF), que proíbe o aumento de despesas com pessoal nos 180 dias anteriores ao final do mandato.
Na decisão, a juíza Luciana Virmond Cesar acolheu os argumentos da ação popular e suspendeu os efeitos da lei, impedindo o pagamento dos subsídios com os valores reajustados, sob pena de multa diária de R$ 70.000,00.
A juíza também destacou que “a parte autora demonstrou satisfatoriamente, neste momento processual, que o ato impugnado é capaz de gerar lesão ao patrimônio público municipal e a possibilidade jurídica da tese de violação ao princípio da legalidade administrativa, haja vista o aumento de despesa pública com a inobservância ao disposto no art. 21 da LRF.”
A ação
O advogado Dr. Alisson Alves Pepe, que representa os autores da ação, saudou a decisão: “Essa decisão é uma vitória da responsabilidade fiscal e da moralidade administrativa, a suspensão do aumento evita um prejuízo milionário aos cofres públicos e garante que os recursos sejam utilizados em benefício da população”.
Pepe também destacou a importância da ação popular como instrumento de controle social e elogiou a decisão da juíza Luciana Virmond Cesar: “A juíza foi muito sensível aos argumentos que apresentamos, reconhecendo a gravidade da violação à LRF e a necessidade de proteger o erário público”, afirmou Pepe. “A decisão demonstra que o Poder Judiciário está atento ao cumprimento da lei e à defesa do interesse público”.
A juíza determinou ainda que, no prazo de 15 dias, o Município de Ponta Grossa apresente a relação de todos os cargos comissionados e funções gratificadas, com a indicação da respectiva remuneração e a vinculação com o subsídio dos Secretários Municipais, além de estudos e pareceres técnicos que fundamentaram a elaboração da Lei Municipal nº 15.385/2024.
A Câmara Municipal de Ponta Grossa também deverá apresentar, no mesmo prazo, cópia integral do processo legislativo que resultou na aprovação da lei, atas das sessões legislativas em que a lei foi discutida e votada, documentos e estudos apresentados pelos vereadores durante a tramitação do projeto de lei e gravações audiovisuais das sessões legislativas.
Foto: José Aldinan
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Each of those muscle tissue run alongside the entire size of your backbone, however they are at their
thickest in your lumbar region. Contrary to in style belief,
your trapezius is much bigger than what you can see above
your shoulders if you finish up trying within the mirror.
The muscle runs up alongside your rib cage and inserts on the within, almost to the entrance, of your humerus, your higher
arm bone. Let’s take a better take a look at each of those muscle teams and the
means to practice them.
Every Time you see someone training one muscle group daily, meaning he’s following
the Bro-split program. From protein powders to pre-workouts, 1st Phorm has everything you should gasoline your
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Deadlifts — This train usually allows lifters to go much heavier, similar to squats.
Equipment-free exercises embrace drop squats and lateral lunges, and at the gym you can use the leg press,
leg extension and seated leg curl machines. When using machines, you can make changes
to interact your glutes extra intensely. Turns out,
there are some different advantages to both incorporating
full physique strength coaching classes versus isolated body elements through the week that will allow you to shape your goals.
By implementing a well-designed coaching break up, you’ll find a way to optimize your workouts,
maximize muscle engagement, and obtain the most effective results in your fitness goals.
You can unfold out the amount of your coaching all through the week, which lots
of people discover simpler to handle than 3-4 days of excessive volume coaching.
With Out doing this, you won’t be succesful of continue to build muscle or strength as a result of your muscle tissue will no longer
be adequately confused to continue adapting. The above workout plan is
designed to targets your whole primary muscle tissue in full and from all angles.
This method helps to considerably forestall overlap and overtraining.
You can by no means totally forestall it as a end result of our
muscles are designed to work collectively. How a lot experience you may have may also change how many workout routines per
muscle group you want to do. It Is more about how active you are as a complete than what quantity
of workouts per muscle group you do. Clearly, the more workouts you do, the extra energy you may
burn. Simply be certain that whatever set and rep scheme you select relies round your targets.
For example, when you do squats, the quadriceps, hamstrings, and gluteus
maximus are all worked collectively. Whereas there could be nothing wrong with following cookie-cutter programs or having your workouts designed for you by a trainer,
most lifters ought to, in some unspecified time in the future, try writing their own coaching plan. You can do
at least one upper-body and one lower-body exercise per week or do as a lot as three of each (upper, decrease, upper, lower, upper, lower),
leaving a day for relaxation. Endurance training benefits from pairing muscle teams in circuits, which maintain a excessive coronary heart
fee and engage a number of areas of the physique.
This strategy gives muscles time to recover between lifts, allowing you
to hold up most output. However, this pairing requires consideration to shoulder
fatigue, as many chest workouts also engage the deltoids.
Leg presses are glorious for focusing on the quads, while leg curls isolate the hamstrings.
As long as each session contains enough quantity and depth, 2-3
workouts per week is fine. This cut up permits you to
focus extra intensely on specific muscle groups each day.
This makes it appropriate for advanced lifters who can dedicate extra time to their fitness center sessions.
In a full body cut up, you will likely end up
only doing 1-2 workout routines per muscle group. Otherwise, you may be
in the health club eternally doing a ridiculous quantity of
complete units. Or, you will not be doing a full physique workout because you will not be able to fit in every muscle group.
Power training could be intimidating, but
don’t worry—the Peloton community and coaches are right here to cheer you on. You can study what muscle
teams to work out along with applications like his Intermediate
3-Day Cut Up. For beginners, Ben recommends
a full body energy coaching program (try Total Strength 2 with Andy
Speer) to assist hone your talent improvement and set you up
for long-term success. If you’re a newbie, you’ll
construct muscle with just three days a week, at low volume per exercise.
It is suggested to take about seconds of relaxation between working sets.
This duration allows your muscles to recuperate adequately for the following set
with out cooling down.
The trapezius is a big triangular-shaped muscle that runs from the bottom of your
neck to your mid-back. The trapezius is a big diamond-shaped muscle located at the base of your neck, which helps help posture
by connecting to both shoulders and backbone.
The rotator cuff contains of 4 small muscles that
stabilize the humerus in its socket while allowing it to rotate freely.
These embody supraspinatus, infraspinatus, teres minor, and subscapularis.
Working out these muscle tissue can even assist cut back again pain brought
on by weak core/abdominal muscle tissue or poor posture habits.
We’ll first go over the 5 major splits that are used within the
fitness center.
Collectively, the first perform of the chest is horizontal
adduction of the shoulder, corresponding to bringing your arms
inward as in a chest fly. In addition, it could possibly assist the shoulder in manipulating the arm up
and down. Finally, there are plenty of proper and just a few mistaken muscle group coaching combos.
So, while all of the above combos can work, there are a couple of combos which might be higher
to keep away from. They might make your workouts much less effective and even dangerous.
Anticipate expert-backed exercises, nutrition recommendation, the most recent in energy sports activities,
and a whole lot of motivation heading your way. A extra
superior option, this type of cut up emphasizes one giant, major (primary) mover and a secondary (synergist) muscle that helps the other.
That’s why veteran gym goers incorporate one thing referred to as a training split to deal with all these muscle
groups best and techniques that you want to tackle in your particular person workouts.
Full body-strength training for minutes involves concentrating on all the muscle teams for
maximum impact. Since you centered on higher and lower
physique routines prior, consider the core and back muscles throughout this session. Repeat sets at appropriate intervals and include a big
selection of exercises to strengthen all six major muscle groups.
Get ready for fulfillment by sufficiently splitting
your coaching for each muscle group all through the week whereas making the best use of relaxation time for each a half of the
physique.
You’ll alternate specializing in the higher body muscular tissues and the decrease body muscular tissues
on this break up. Since you’re no longer training the entire physique, you’ll have the time and vitality to incorporate a number of extra accessory motions.
It’s an especially great break up if you’re aiming to hit
the health club four occasions per week. Pay attention to how I structured our 3 day exercise
routine samples. You can see how each 3 day break up had a special quantity of main lifts and isolation workouts.
For occasion, you may prepare your shoulders on Monday, but if you’re bench urgent
on your chest on Wednesday, your shoulders are going to come back into play once more.
Bodybuilding means strengthening the smaller layers of muscle around and beneath the larger muscular tissues in the physique.
Power training is very important for bone well being, altering the composition of your physique and assisting you
to burn calories throughout the day. It is crucial to work some muscle teams at
a go to prevent accidents and profit absolutely from the exercise.
Welcome to the land of the five-day cut up, house of numerous
bodybuilding giants who know tips on how to direct the massive damage to the target muscular tissues they prepare each
day. If you’re severe about your training and making gainz, and the fitness center is your second home
(bordering on the first), that is exactly the place you want to be.
Whether it is increasing weight, reps, units,
or time beneath rigidity … The longer you’ve been coaching, the harder it is to maintain seeing outcomes doing the same workouts.
Whereas the major target here is on power training, incorporating cardiovascular exercises
is vital for overall health. Cardio improves coronary heart well being, aids
in weight management, and might improve restoration by increasing blood move to the
muscular tissues. For those who choose or are restricted to fewer workouts per week, full-body routines
may be an choice.
Nonetheless, you might also prepare four,5,
or 6 days every week and in addition see great outcomes.
You should create a coaching schedule that lets you train every muscle group
1 to 2 instances per week, while also permitting you to recover properly.
There isn’t a magic coaching frequency that can guarantee muscle development.
Progressively overloading and coaching with intensity will drive muscle progress.
Nonetheless, it’s generally really helpful that you just train every muscle group twice per week.
If you are doing effective exercises, pretty much simply sticking to weight
lifting, and you might be recovery properly, then it’s
completely fantastic to lift 6 days per week…
Your coaching stage or age might additionally affect what a great coaching split is for you to use.
This is secondary to coaching frequency, however
it’s nonetheless a factor to suppose about. Regardless, crucial factor is being honest when you decide, as
it will considerably affect your coaching break up. When it
involves core, you possibly can really put these on whatever coaching
day you suppose it’s applicable or matches greatest.
Maintain your self to a schedule, or a routine, during which you
repeat this exercise regularly.
By combining workout routines that target these muscle teams,
you’ll obtain a balanced growth that supports higher movement patterns and reduces harm danger.
In Contrast to regular barbell squats, the Bulgarian squat variation involves your hamstring to a considerably higher diploma.
Most bicep workouts, like the barbell and dumbbell bicep curl, are isolation movements.
Chin-ups are one of the few compound movements that emphasize your biceps, making them an excellent addition to your
compound exercises. Like the pull-up, the chin-up is an effective train for constructing
your upper again muscle tissue.
This permits for maximum efficiency in each exercise,
and provides every muscle group sufficient rest between exercises.
If you need to practice for strengthening a selected exercise
… Then it makes sense to fill the remainder
of the workout with workout routines that help that train. For
example, you might embrace squats in your exercise to target
your glutes. So all three of those muscle teams are getting an excellent exercise to perform that single motion. The same focus
may be utilized to your arms, back, shoulders, glutes, and different muscles.
Otherwise, you’d be working a nine-day cut up, which just wouldn’t
be good. In this article, we’ll focus on one of the
best muscle groups to work together, that method you presumably
can create probably the most optimum training routine.
After 8-12 weeks, take a rest period of 1-2 weeks, then start a new plan. You can keep the same
plan if you’d like as well, or just make small changes just like the order of your
exercise or the rep scheme. For example, you might merely just need to do reps
of for you massive lifts somewhat than reps of 5-8.
I would have thought you’d be lying in a heap within the
nook of the fitness center. Strategically pairing muscle groups
in your exercises can result in extra environment friendly sessions and
balanced muscle improvement. Experiment with totally different mixtures to find what works best on your physique and fitness targets.
Designing an efficient exercise routine includes understanding which muscle
teams complement one another when trained in the identical session.
By strategically pairing muscle groups, you can improve exercise efficiency, promote balanced muscle development, and permit for adequate recovery.
Simply like incline dumbbell presses emphasized your upper chest, so will bar dips emphasize your
lower chest. Peak resistance on your pecs occurs whereas they are in a stretched place, which is
probably going constructive for your chest muscle progress.
Equally important is to what they are attached,
in addition to how to work them from different angles.
You also must ensure you are placing emphasis and performing solely the right exercises to attain your desired targets.
The greatest approach to work out muscle groups simultaneously
confuses lots of bodybuilders. Components corresponding to how
long you’ve been bodybuilding and your schedule determine which ought
to be labored out. And we’ll send you evidence-based ways to enhance your physique composition and health
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or demise associated to stated fitness actions.
Relying on the way you split the exercises up, it’d warrant
more or less rest days. Squats — This is arguably the strongest compound exercise recognized aside from
the deadlift. Oftentimes, an skilled lifter can load
up heavier weights with squats than most different exercises.
Doing this kind of routine too often can result in overtraining and
injury. Lastly, we have the corrective movement pattern, which focuses on offsetting and balancing the
work carried out within the other movement patterns.
The workout routines in the full physique exercise routine
I’m going to share with you may have been chosen to enhance the
seven motion patterns discussed above. These exercises are going that will assist you obtain your fitness
goals but also turn out to be a extra well-rounded athlete.
The greatest full physique fitness center workout permits you to train the major muscle groups of the physique using compound moves.
These workout routines involve a quantity of muscle teams without delay, which ends up in elevated power and improved overall efficiency.
Perhaps essentially the most significant advantage of this exercise is that it offers trainees plenty
of recovery time throughout the week.
Just as with the Push – Pull+Legs split we looked at,
there are many different ways to schedule the upper/lower break up.
Just honor the 2 days on, OFF day, 2 days on,
2 days OFF schedule. In the approaching sections I’ll go into detail why these are among the
best muscle groups to exercise together. As is my customized here on heydayDo, I will present links to all the relevant
medical and sports science resources, clinical studies, & dietary knowledge used in this article.
So I dug into energy & conditioning analysis, and this text shares the
helpful information & perception I found. This will make an enormous
difference in what is one of the only ways for you to group muscular
tissues together.
The bench press is the primary event for powerlifters measuring upper-body power during a competition. For
bodybuilders, it allows using heavier hundreds
than other chest workouts to stimulate muscle growth. Examples of
compound exercises embrace squats, deadlifts, bench presses, and pull-ups, whereas the biceps
curl, triceps extension, and leg extension are prime examples of
isolation workout routines. The rep ranges in our 5 day workout break up applications can be barely altered.
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