A Prefeitura de Ponta Grossa deu início nesta sexta-feira (01) ao processo de inscrições para o Teste Seletivo 001/2024, voltado para a contratação temporária de Professores para as áreas de Educação Infantil, Ensino Fundamental e Educação Física, em cargas horárias de 20 e 40 horas semanais. Os profissionais selecionados atuarão na rede municipal de ensino, conforme as necessidades da Secretaria Municipal de Educação, com contrato inicial de até seis meses, podendo ser prorrogado por mais seis.
Os interessados têm até o dia 18/03 para se inscreverem. É requisito obrigatório possuir Licenciatura em Pedagogia para o cargo de professor, enquanto para a vaga de professor de Educação Física é exigida Licenciatura em Educação Física e registro no Conselho de Classe (CREF). Os salários oferecidos são de R$ 2.567,23 para 20 horas e de R$ 5.134,46 para 40 horas semanais.
A taxa de inscrição para a prova objetiva, de caráter eliminatório, é de R$ 100, com possibilidade de solicitação de isenção até o dia 06/03. Os aprovados poderão substituir profissionais em licenças temporárias, como licenças de saúde, gestação ou substituição de carga horária na Rede Municipal de Educação, com a opção de uma prorrogação única. As áreas de atuação incluem Educação Infantil, Anos Iniciais do Ensino Fundamental (1º ao 5º ano) e/ou Educação de Jovens e Adultos.
Os detalhes sobre os requisitos, documentos necessários, bibliografia indicada, bem como demais informações sobre o concurso, estão disponíveis no edital, acessível na página oficial da Prefeitura de Ponta Grossa. As provas, compostas por 40 questões objetivas, estão programadas para o dia 07 de abril de 2024, com a confirmação da data e locais a serem divulgados posteriormente em edital específico.
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Any higher inclination (45 or 60°) and the upper pec activation decreases, and the train turns into more of a shoulder train than a chest train. Do not add more weight
in your bench press until you’ll find a way to lift the present
weight with good kind. Aim to perform these exercises 2-3 times per week, permitting for enough relaxation and recovery between workouts.
This stood as a record for 18 years till Joe Nordquest broke it by 1 kilogram (2.2
lb) in 1916. No, the dumbbell bench press just isn’t commonly practiced in CrossFit.
The pectoralis main is a large muscle that covers
the chest from the clavicle, the whole size of the sternum
and the cartliages of the first six ribs near the sternum.
The fibers converge and fasten to the humerus nearly in the identical place because the deltoid.
In the shoulder girdle, the pectoralis minor and serratus anterior are the major muscular tissues
involved. The pectoralis minor is a small muscle positioned on the upper chest and is roofed by the pectoralis main.
The serratus anterior lies on the outer floor of the ribs at the sides (just under
the armpits) and is covered by the scapula
at the rear and the pectoralis main in front. In the elbow joint,
the triceps brachii, a big muscle which covers the entire again aspect of the arm, is
the only main muscle involved. It has three sections, the lateral head on the
outer floor on the again of the higher arm, the medial head on the inside facet of the again of the
upper arm, and the lengthy head in the rear of the higher arm.
Nonetheless, if you want to gain sheer energy, compete in a
powerlifting meet, or have extra energy & explosiveness on the sphere, a flat
bench press is the finest way to go. Whether Or Not you’re an athlete or not, it’s a
good idea to include each bench press variations into your routine.
They might goal the same muscle teams, but they each supply unique advantages.
Nonetheless, the variety of times that you should carry out a bench press per week is decided by your private goals and health routine.
The dumbbell bench press is a push exercise because athletes need to push the load away from their our bodies.
A impartial spine and a powerful core will assist keep you
balanced whereas performing a bench press. Additionally,
it will help your again muscles stay in the applicable position. Not sustaining a 45-degree angle can put extra stress in your elbows.
You must also contemplate practicing the cues used by judges
in a powerlifting competition. Functionally, the dumbbell
incline press transfers naturally to a spread of pushing and pressing
motions, such as pushing open a heavy door or putting
groceries away on elevated shelves. If your bench is adjustable, set the incline to between 30- to 45-degrees.
No, the dumbbell bench press isn’t harmful if the athlete uses the correct kind and lifts an acceptable quantity
of weight. One of the first benefits of the dumbbell bench press is the
greater range of motion. To maximize this benefit, the
weight ought to be beneath your chest at the bottom of the press.
At the top of the press, you should bring the dumbbells together.
Experiment with totally different inclinations, grip widths, and bar paths to seek out what feels finest on your physique.
This is as a outcome of when the bench is at an incline, your higher pec muscle fibers shall be instantly below the line of pressure.
In the flat bench press, the line of drive passes by way of the middle of your chest muscle tissue, and this is
why the flat bench press is such a fantastic basic chest builder.
Beginners can benefit from bench presses with out weight
on the bar to warm up, get a feel for the bar, and be
taught correct kind. If you’re extra advanced and bench press with heavy weight, use a spotter.
Additionally, a pair of weightlifting gloves may give
you a greater grip. Relying in your goals, there are different variations of bench presses that work barely completely different
muscle tissue, too.
Lifters interact the delts at completely different angles throughout the lift to enhance energy.
Whereas the pectorals handle the lion’s share
of the work, lifters depend on the triceps to offer stability throughout the carry and to complete
the lockout. With dumbbells, it’s potential to change the grip,
which engages the triceps extra to enhance definition. The anterior deltoids are situated on the entrance aspect
of your shoulder. They work with the pectoralis main to flex and rotate your
shoulders.
With that in mind, the flat bench press might be your most “generalist” of those three bench press
variations. The incline bench press is usually the second most popular option to perform and the decline press is probably the most particular and often least used.
The dumbbell bench press is a compound exercise that targets the pectorals, triceps, deltoids, and rotator cuffs..
However, plenty of lifters like to do decline barbell or dumbbell bench
presses as accent lifts. To build the girth of the pecs, the
flat bench press can be a nice option. For the upper pecs and the anterior delts,
opt for incline bench presses, and to build the bottom of the pecs, program the decline bench press.
The flat bench press is amongst the most
effective workouts to develop and strengthen your chest, shoulders, and triceps.
You can undoubtedly embrace it in your push day workout routine.
Every variation adjustments the exercise to focus on a different part of the physique.
This is a standard mistake when athletes are bench urgent too much
weight. During a dumbbell bench press, the weights should stay
above the athlete’s chest and move straight up and down. Using too much weight can forestall an athlete from utilizing
typical dumbbell bench press form, however it may also be harmful.
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Your hand grip ought to be overhand with the thumbs positioned under the bar and across
the highest of the fingers. Don’t place your thumbs behind the bar
or locked beneath the fingers. Athletic Perception Sports Psychology and Train Group was established in 1999, serving as a hub
for sports activities psychology, exercise, and dieting.
Moreover, prioritize post-workout recovery by incorporating stretching, foam rolling, and quality sleep into your routine.
Correcting these errors is not going to only improve your type but additionally maximize the effectiveness of the exercise.
Your physique, with its strengths and weaknesses, is exclusive, and simply because lifters seem to be 20–30% stronger in the flat bench press on average, it doesn’t imply that the same essentially applies to you.
How much weight you can raise in each exercise will depend, amongst different issues, in your particular person body construction, making you roughly proficient at one
or the other. Many folks feel that the incline press locations less stress on their shoulder joint compared with
the standard bench press.
As we mentioned, dumbbells are mentioned to offer greater activation of the pecs, but not
as great of a load can be utilized. So, they’re very efficient
and most lifters use dumbbells as a lot if
not more than barbells. Often they’ll use barbell for
one primary carry (i.e. flat bench or incline bench) after which dumbbells
for the other pressing variations or chest exercises.
By lifting heavy loads, your bones will get denser and
stronger. Contemplating your strongest higher
body lift would be the bench press (without question), then there isn’t any better exercise for upper body bone well being than the bench
press. This will keep your higher back flat and your shoulders stable throughout bench presses.
The squeeze of your shoulder blades should occur even earlier than you unrack the
bar. The third difference that I want to touch on in this article is
the ability requirements that come together with the flat, incline, and decline bench
press.
All in all, the flat bench press would always be considered a main carry, not an assistance lift like
incline or decline bench presses may be relying on the program.
We will go over programming bench press into your routine later in this
guide. The bench press plays a vital position in weightlifting, bodybuilding, and powerlifting
as it’s one of a number of staple compound exercises.
If you’re seeking to construct dimension and definition in your upper chest, the incline dumbbell press is a superb choice.
Nevertheless, if you’re thinking about maximizing power gains or concentrating on all portions
of your pectorals, the flat bench press is a greater possibility.
Additionally often recognized as the dumbbell
flat bench press or the dumbbell chest press, the dumbbell bench press is an higher physique train that primarily targets your chest and pectoral muscles.
It has the extra good factor about working your arms and shoulders as properly.
Understanding the mechanics of the flat
dumbbell bench press is essential for reaping its benefits.
Dumbbell presses could also be safer as they permit
a more pure motion and stop overloading one facet, decreasing the danger of harm with
proper method. Eat a balanced food regimen with ample protein to assist muscle repair and growth.
Consultants suggest zero.7-1g of protein per pound of
physique weight every day. Hydration and micronutrients are pivotal for muscle
function and recovery. Blend presses with stretching and mobility
work for comprehensive fitness.
If utilizing a flat bench, studies present round a 30% increase on upper chest activation. So, if you want to
goal your upper chest without as a lot shoulder
work, flat bench reverse grip is great. The identical is true for incline, but the improve to the higher chest isn’t as
nice, think about the incline position already targets the upper chest extra with
the usual grip. With incline reverse grip bench press, you’ll get a couple
of 5-10% increase in upper chest recruitment.
Proper respiration patterns and lifting tempo are crucial for maximizing the efficacy of the Flat Dumbbell Press.
Inhale as you decrease the dumbbells, keeping the movement
steady and unhurried. This not only helps in stabilizing the core but in addition ensures a
rhythm that may improve focus and power technology all through the carry.
Relying on what kind of bench you utilize, your body can be placed anywhere from forty five to 60 levels.
The steeper the incline, the more emphasis will shift to your shoulders.
No Matter you select, you want to challenge your self to get
essentially the most out of your reps to see positive aspects, however
at all times be protected. Bear In Mind, the bench press is a really excessive threat, excessive reward exercise
when carried out with heavy weights. The bench press isn’t the tip
all be all when it comes to chest development. Nonetheless,
if you want to construct maximal pushing energy, bench press is a must.
First of all, the bench press will burn a ton of calories because the exercise is so taxing.
Second of all, the extra muscle you build, the more calories you burn whereas resting.
As such, if you are coaching bench press frequently, it will contribute tremendously to enhancing your metabolism.
The better part about getting stronger at bench press is it
doesn’t only get you stronger at bench press! It will reinforce in all your pushing exercises, like overhead press.
Not solely that, but it’s going to improve your capacity to create drive, which is essential in sports.
If you want to throw farther, punch more durable, resist drive coming at you, bench press will get you there.
If you play sports activities or just wish to be stronger along with your urgent energy normally, then it’s never a nasty thought to give yourself exposure
to pressing from different angles. Your buttocks ought to remain flat on the bench during
the bench press. Don’t emulate the powerlifter style of arching your again a lot that your glutes
carry off the bench. Your eyes ought to be roughly aligned with the front of the
barbell rack uprights.
It’s useful for athletes hoping to overcome a plateau
with the barbell bench press or seeking to stability the chest muscle tissue.
Additionally, this exercise provides athletes a larger
range of motion than the traditional barbell press.
Remember to regulate the weight and repetitions primarily based on your fitness degree and goals.
This sample workout routine incorporates the flat chest press as
the first train and consists of further workouts to focus on other muscle groups in the higher
body. It supplies a balanced strategy to strength and muscle growth.
One of essentially the most impactful workouts to build power in these muscular tissues is the
flat bench dumbbell press.
References:
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