O Grupo de Atuação Especial de Combate ao Crime Organizado (Gaeco) do Ministério Público do Paraná ofereceu denúncia criminal contra dez pessoas investigadas no âmbito da Operação Pactumm, em Ponta Grossa, na região dos Campos Gerais.
Entre os denunciados, estão um vereador, três empresários da área de recuperação de tributos, quatro empresários de shows e eventos e duas pessoas que atuavam como lobistas. Os crimes apontados são participação em organização criminosa, corrupção ativa, corrupção passiva, tráfico de influência e fraude em licitações. Contra o vereador, o MPPR imputa as práticas de corrupção ativa, corrupção passiva e tráfico de influência, além de integração na organização criminosa.
As investigações do Gaeco iniciaram-se em novembro de 2022 a partir de declarações de um vereador de Ponta Grossa, então relator de uma Comissão Parlamentar de Inquérito que investigava o sistema de saúde no município, noticiando que outro parlamentar lhe teria oferecido vantagem indevida para modificar pontos do relatório final da CPI. Ele mencionou ainda a existência de um esquema de propina envolvendo licitações.
Segundo a denúncia, o vereador teria recebido R$ 10 mil de uma empresa interessada em uma licitação para prestação de serviços de recuperação tributária em Ponta Grossa. Além disso, teria recebido valores de um empresário que o contratou para influir em decisões da Prefeitura de Castro sobre a licitação destinada à organização da Festa do Peão de Boiadeiro em 2023.
As investigações elucidaram um grande esquema de tráfico de influência e direcionamento de licitações em diversos municípios do Paraná, de Santa Catarina e de São Paulo, relacionado a contratos nas áreas de shows e eventos, recuperação tributária e compras de livros. Os crimes de fraude em licitações citados na denúncia foram constatados nos municípios de Imbituva, Campina Grande do Sul, Mallet (todos no Paraná) e São Joaquim da Barra (em São Paulo).
O Ministério Público ratificou a necessidade de que o vereador permaneça afastado de seu mandato até o julgamento do caso. Várias outras suspeitas ainda estão sendo apuradas, envolvendo corrupção de agentes públicos de outros municípios, assim como a suposta participação de um servidor público da Secretaria de Estado da Inovação, Modernização e Transformação Digital do Paraná nos ilícitos.
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In different words, any variation of the row is good, and you’ll see a lot
of them here. We’ll include barbell and dumbbell-based movements,
and some band and TRX based actions. This can be a stepping-stone exercise for individuals who can not carry out a
bodyweight pull-up. You can carry out it as either a body-weight exercise, using a pair of lightweight dumbbells or even a resistance band.
It allows for higher physique stability than the bent-over row and doesn’t require as a lot tools.
You’ll be performing a row with one dumbbell at a time – it’s an alternating row.
A good tip is to put your empty hand in your front-facing leg for stability.
If you wish to enhance the difficulty of the motion, stretch it out
to your side.
Whereas both exercises work the again, barbell rows target the lats, higher back,
rear delts and biceps, whereas the deadlift hits the decrease again,
glutes and hamstrings. Participating in the seated cable
row train is helpful for concentrating on your again muscles,
significantly your lats, while minimizing the risk of decrease again harm.
If you favor to switch bent over rows with body weight
workout routines, you can carry out inverted rows (also generally identified as
Australian rows) or TRX rows. These workout routines
have you work by pulling your physique upward when you
lean back, quite than lifting a weight from the ground.
Another benefit of free weights is that they typically last an extremely
long time. One dumbbell can doubtlessly improve your workouts for many years and probably
even many years. If you just like the lower-back strengthening side of the rowing machine you
are able to do one thing like a kettlebell swing or Romanian deadlifts,
and so on. To replace the cardio rowing machine you can merely do a bent-over row with
mild weights at a fast speed. Some of the advantages of
resistance bands are that they’re relatively inexpensive,
easy to retailer, extraordinarily versatile,
and very moveable. The Hammer Energy high-row machine is
a unbelievable piece of health club equipment to work the
again.
Standing barbell rear delts row is a free weight train that primarily
targets the rear deltoid and middle again, and to
a lesser diploma, it additionally targets
the biceps and traps. The chest-supported dumbbell rear delt row is a variation that provides enhanced
stability and rear delt isolation in comparability with the usual model.
Are you uninterested in the same old shoulder workouts that
only work the front and aspect of your shoulders? It’s
time to modify issues up and goal the often-neglected rear deltoids with the rear delt row.
The inverted row is a less challenging different to the t-bar
row as a result of it is accomplished with solely physique weight.
The number of occasions I’ve checked out my program and noticed this train is not
any joke. The purpose why is that it is a non fatiguing variation of the t-bar row.
Resistance bands are an typically missed piece of kit in the fitness
center, however they have a lot of potential makes use of.
Resistance bands are nice at mimicking weighted workout routines with
none bulky tools. You can take a resistance band with you wherever to do your
workout at residence or while traveling. Performing rows with a band may give
you an excellent stimulus with out fatiguing the nervous system so
that you simply can do them extra frequently and with larger quantity.
Inverted body weight rows are great for strengthening the again for extra complex workout routines like pull-ups.
You can use this train to target the again from totally different angles by varying your grip width or experimenting with a supinated
(underhand grip). If you don’t have access
to a T-Bar Row machine with a chest pad, you may also perform this exercise by
mendacity face down on a bench with a dumbbell in each hand and pulling them
towards your torso.
Novices ought to embark on their journey with lighter weights and incrementally add more as
they develop stronger. This strategy helps stop injuries whereas
making certain that correct kind is maintained throughout.
This alternative targets the higher back muscular tissues and can help construct general upper body energy for
other pulling and even pushing exercises just like the bench press.
Not to mention that the resistance band is versatile and straightforward to make use of,
making it an excellent possibility for lifters of
all fitness levels. To perform T-bar rows effectively, begin with a weight that challenges you but allows for proper form.
Typically instances I see athletes place their off-hand too near their knee on the
bench and/or place their grounded foot too close to
the bench. This results in them being too cramped,
making it troublesome to realize proper positioning. No Matter the reason, when you want some Bent
Over Barbell Row alternatives, you’re in the best place.
Improve your workout routines with priceless tips and methods to elevate your health sport.
Not solely are you performing a squat with this exercise, however
you’re also working your upper physique by pushing the dumbbells above you.
This can help you focus extra on constructing
higher again muscle compared to the seated cable row. Opting for dumbbells over a barbell throws in an extra steadiness problem, upping the ante on total stability in your again, core, and shoulders.
The motion stays true to its barbell sibling, however the
magnificence right here lies in the equal alternative training for
either side of your physique.
As you can see, your grip, angle you bend over at, and where you
row the bar in relation to your torso will heavily affect the muscular tissues that you simply primarily work.
Just remember that that is nonetheless a compound train and
it will subsequently work the entirety of your
higher posterior chain to some extent. The barbell row
is among the greatest again building workouts that you can probably add to your routine.
It provides a fantastic route in phrases of progressive overload
and for that cause, it’s usually considered a compound exercise (alongside the truth that it
engages multiple muscle groups). Learn on to find out
about alternatives to the seated cable row that may have your again getting wider, thicker, and extra defined very quickly.
In this article, we lay out 9 alternate options to the Hammer Power
high-row machine. To be trustworthy, none of them are as efficient as doing the exercise on an actual Hammer Power machine.
Doing rows unilaterally helps to handle muscular imbalances by focusing
on one side at a time. Dumbbells are accessible to most lifters and permit you
to differ your grip to tailor the train to your biomechanics and particular person objectives.
Free weights are an even higher various to the resistance coaching rowing machine.
You can do a standing bent-over row, a row together with your chest
supported by an incline bench, a row with
one knee on a weight bench, etc. Another bodyweight-based variation of the row,
inverted bar rows are similar to TRX rows, however are a bit more secure.
You will carry out these inverted, like TRX rows, however you’ll
use a barbell in a squat rack.
The landmine row is similar to the T-bar row, within the sense that one end of the bar is anchored in place, whilst you row the opposite finish of the bar in path of your torso.
The impartial grip lat-focused row is usually the more shoulder-friendly
variation of the 2. If you want to focus more on the lats,
use the neutral grip handles (i.e. your palms face every other), and hold your elbows
close to your torso as you row.
The T-bar row has many advantages, however one draw back is a
lack of flexibility in your grip. Swapping in various workouts might
help you break by way of power plateaus by concentrating on your muscles in numerous
ways. The Pendlay row is a great pulling train that builds strict energy in your posterior chain.
Pendlay rows target the muscular tissues of the upper again and permit you to generate maximum force.
Dumbbell rows are an excellent various to T-bar rows because
they target most of the similar muscle groups.
They work the identical muscle groups as a
barbell row and assist strengthen your core and spinal erectors in a hip hinge place.
Gorilla rows even out the strength in your left and right facet by training
each arm unilaterally. Transferring on to the chest-supported machine row,
this explicit exercise strikes a super steadiness by
isolating back muscular tissues with added assist for the core and
spine. Consider it akin to having a devoted coach in your back – steering
these muscular tissues through their optimal vary of motion whereas prioritizing proper kind throughout.
The lat pulldown train typically has its own again machine setup within the gym.
This is principally a seat with pads to brace your
upper thighs towards in front of a cable machine. The potential downside
is that you prepare your core muscle tissue, erector spinae, and balancing muscle tissue lots less with the chest-supported machine row.
If maintaining that backbone in verify throughout your typical rowing periods seems
like a battle, let me introduce you to the game-changer – the chest-supported T-bar
row. This bad boy not solely lends a helping pad
to carry your weight but also allows you to go all-in on back coaching with
out your decrease back chucking up the sponge prematurely. Yes,
Rear Delt Rows are an efficient train for building shoulder mass, particularly within the rear deltoid muscles.
Relying on the machine, you presumably can either use a double overhead (pronated) grip or
a impartial grip. The pronated grip will goal the upper/middle back more, whereas the
neutral grip will engage extra of the lats. You can carry out this motion anytime during a back
or upper physique workout. T-bar rows are a variation of barbell row where a
T-bar deal with is affixed to a minimal of one finish of the barbell, retaining
the pronated grip, a considerably greater level of hip hinge and
a novel angle of resistance. Lastly, bent over rows usually are not the heaviest variation of row one can perform, and
neither feature the largest range of movement. This
can restrict the extent of the athlete’s coaching, especially at the larger ranges where
specificity and issues like sticking factors are vital obstacles.
Many because of bodybuilding.com for their intensive exercise picture &
video assortment. Make positive to all the time use weight clips whenever you use a barbell, to stop the
plates from sliding off. It is widest within the middle,
forming a diamond shape that connects the middle of your again to each of your shoulder
blades and the upper portion of your neck. Discover out which of them work greatest for you, and think about implementing them in your workout routines.
When experiment with completely different hand positions, I’ve found
that should you hold your elbows tucked, you’ll get more lat activation, making it extra a back
exercise. Some will debate that this is extra of a chest exercise,
while others will say it’s a back movement. For an train that requires extra core energy and stability, the
fowl dog row is a great possibility.
The Smith Machine Row is a great compound exercise for working
the back muscles. Whereas the back muscular tissues are the primary muscular tissues educated, a quantity of secondary muscle teams are concerned to help
preserve proper positioning throughout the motion. Verify out how the bent-over row
compares to the upright row in the full publish.
This means the lats can’t stretch as much
at the bottom of the motion, resulting in less total muscular damage.
Whereas performing the Smith machine bent-over row, the chest should stay close to parallel to the ground.
Pulling your physique weight towards gravity is an effective method to strengthen your lats and again muscles.
Inverted bodyweight rows also assist improve your body awareness and grip energy.
Kicking off our list is the seated cable row,
typically thought of the extra user-friendly relative of the bent over row.
It allows a comprehensive vary of motion for engaging again muscles without
imposing strain on your decrease back. The problem level is
easy, as it’s a machine alternative to the barbell row.
Some of those bent-over row options, just like the reverse-grip row, focus extra on the lats than the usual bent-over row.
These workouts will let you build back thickness with out
having to spend tons of of dollars on expensive gear.
By including movements like single-arm dumbbell rows, seated cable rows, and inverted rows, you’ll engage completely
different muscle teams, promote balanced power, and scale back the danger of overuse injuries.
Inverted body weight rows are a fantastic alternative to bent-over barbell rows because they aim the same muscle teams without straining
the decrease back. You can do inverted body weight rows anyplace you’ll find a
steady horizontal bar.
If you haven’t tried this train earlier than, load the barbell with an inexpensive
quantity of weight, prioritizing an amount that allows
you to persist with correct type somewhat than attempting to lift heavy.
Think About you’re pulling a weight towards your torso whereas preserving your elbows flared out to the edges.
At the top of the movement, give consideration to squeezing your shoulder blades collectively for max rear delt activation.
The barbell row is a extra technical rowing movement
that can prove to be useful in selling core muscle activation and challenging postural stabilization.
This kind allows for a more managed motion, participating the back muscular tissues
with out inserting extreme pressure on the decrease
back. You’ll be using an underhand grip and preserving your arms shoulder-length.
This exercise is nearly totally just like the regular bent-over row, however you’ll solely
be leaning your torso at a 30-degree angle. You’ll be utilizing dumbbells instead of a barbell, but you’ll be rowing two at
once. Additionally, avoid the mistake of pushing your chin in the
path of the bar as a substitute of your chest. If all of the above exercises
are too challenging for you, then you want to in all probability attempt the resistance band
row.
Keep your back flat and interact your core as you hinge
at the hips and barely bend your knees. From
this beginning position, pull the barbell in course of your chest, squeezing your shoulder blades together
at the top of the movement. Lower the barbell back to the beginning position and
repeat for the desired variety of repetitions. Chest-supported machine rows are a great alternative to the bent-over row, offering support for the chest
and lowering pressure on the decrease back whereas successfully targeting the back muscles.
So I’ve been doing a full physique workout for
the last months three instances a week consisting of benchpress, overheadpress,
chin ups and dips every exercise and alternating between squats and
deadlift. Moreover I did bent over rows but I cant seem
to get the grasp of it. I know there are a lot of workouts
I may do but I Might like to have extra opinions on which train would suit my present exercise so as to construct an general sturdy and thick again. In abstract, Meadows rows provide a powerful various to the bent-over
row, allowing you to successfully target your back muscles whereas reducing the
danger of lower back pressure. By incorporating Meadows rows
into your exercise routine, you can diversify your workout routines, promote muscle progress, and improve total again energy and development.
Attempt incorporating this train into your next back exercise to experience the advantages firsthand.
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