Diario de Sanse entrevista por primera vez en su historia al vicealcalde Miguel Ángel Martín Perdiguero, con motivo de los dos años de gobierno municipal entre PSOE y Ciudadanos. El líder local de la formación naranja habla de todo, a su manera, y no elude ninguna pregunta. En esta primera parte de entrevista responde a cuestiones de interés general como el coronavirus y las mascarillas, las fiestas de agosto, el estado de las aceras o los presupuestos 2021, que todavía no se han presentado.
P. Sobre la última hora del coronavirus ha habido una noticia de alcance en las últimas semanas. Según el sindicato CPPM Sanse, no se han tramitado las denuncias por infracciones de la pandemia desde el pasado 21 de junio de 2020. ¿Es cierto?
R. No, no es cierto. La que tiene competencias sobre tramitar las propuestas de sanciones es la Comunidad de Madrid. Nosotros, como ayuntamiento, mandamos a la Comunidad esas acciones para que las tramitara. La Comunidad de Madrid tuvo el gran problema de que se le acumuló las sanciones de todos los municipios. Ahora han contratado a una empresa para que las tramite. Nosotros estamos recopilando todas las acciones sin tramitar. El trabajo de la Policía ha sido increíble durante la pandemia. Los vecinos a los que les corresponde esa sanción la tendrán.
P. ¿Usted está a favor de retirar las mascarillas al aire libre y con distancia social?
R. Las mascarillas han venido para quedarse. A nadie se le ocurre subir a un tren o a un autobús sin mascarilla. Eso sí, no tiene mucho sentido ir tu solo por la calle con una mascarilla. Es bueno que tengamos una mascarilla en el bolsillo siempre y que si hay aglomeración nos la pongamos, pero si estás tu solo no tiene mucho sentido. Si la Comunidad de Madrid dice que hay que llevarla, se hará.
Sobre las aglomeraciones en las fiestas: «Estoy convencido de que no va a pasar nada»
P. Otro aspecto importante en Sanse es el tema fiestas. Ya sabemos que las quieren celebrar. En plena pandemia, ¿cómo se va a controlar las aglomeraciones de la gente?
R. Hablamos de finales de agosto y no sabemos que estará permitido. No sabemos si se permitirán 1.000 personas juntas, 500… Tenemos una Policía muy buena que hará cumplir la ley y unos vecinos responsables que cumplirán lo que marquen con las aglomeraciones. Estoy convencido que no va a pasar nada. Cumpliremos con lo que se marque. No vamos a tener fiestas como en 2019, pero serán seguras y tranquilidad. Primará la seguridad de los vecinos.
P. ¿Cómo serán esas fiestas?
R. Es una buena noticia que tengamos fiestas para volver a la normalidad lo antes posible. Son muy importantes porque generan empleo y beneficios para comerciantes y vecinos. Hay mucha gente que nos dice que por fin va a poder disfrutar de algo que echaba de menos. Serán controladas con actividades culturales y deportivas. Nos quedan los encierros. La Comunidad de Madrid no permite tener festejos taurinos todavía. En breve entenderá que si se puede ir por la calle sin mascarilla o puede haber gente en conciertos o en actos deportivos, aquí también. Tenemos un protocolo muy completo.
«Me gustaría que hubiera atracciones porque esa gente también tiene que comer y trabajar«
P. Hemos visto que se ha aprobado en Junta de Gobierno las bases para la ocupación del Recinto Ferial y los alrededores para la semana de las fiestas. ¿Eso significa que habrá atracciones y los típicos puestos de venta?
R. Me gustaría que sí. Que haya atracciones porque esa gente también tiene que comer y trabajar. Han pasado un año muy malo y tenemos la obligación de ayudar a todo el mundo a que tenga trabajo. Tendremos también casetas. Serán fiestas iguales, pero distintas. Fundamentalmente la diferencia respecto a otros años será en materia de seguridad.
«Cualquiera que conozca Sanse sabe que pasen diez, quinte, veinte o cien años y Sanse seguirá siendo taurina«
P. Sanse es una ciudad taurina, pero hay un sector que está en contra de estos festejos. ¿Sanse será en diez o quince años un municipio libre de tauromaquia o se mantendrán las tradiciones?
R. Cualquier persona que conozca Sanse sabe que pasen diez, quinte, veinte o cien años y Sanse seguirá siendo taurina. Es un sector minoritario el contrario a esto. Tenemos muy claro que las tradiciones no se tocan. No va a venir nadie de fuera y de dentro a decirnos que se toquen. Los vecinos de este municipio serán los que digan si los quieren y si apuestan por las tradiciones en el futuro.
P. Respecto a los encierros. Hay un protocolo que ya han presentado ante la Comunidad de Madrid y ante los medios. Sin embargo, mucha gente pregunta ¿podré correr el encierro si no estoy vacunado? ¿Deberé presentar una PCR previa?
R. Todo depende de lo que diga la Comunidad de Madrid. Nosotros en el protocolo tenemos todo atado. Dependiendo de lo que nos digan será de una manera o de otra. Ojalá podamos correr los encierros como todos los años, pero dependemos de que nos digan si se puede correr con mascarilla o sin ella, cuanta gente puede correr o cuantos podrán estar. Es pronto para hablar sobre ello. Hay que esperar a que la Comunidad nos diga si se puede o no.
P. Otro tema importante durante estos dos años de gobierno es el estado de las aceras. Hay gente que considera que muchas de ellas están levantadas y que se anda con dificultad. ¿Qué opina?
R. Estoy de acuerdo. Hemos visto la dejadez de otros gobiernos durante años que no han apostado por el mantenimiento de nuestra ciudad. Sanse ha crecido en los últimos años y estamos mejorando nuestras aceras y algo tan importante como el asfaltado. Desde 2009 se llevaba sin asfaltar nada del municipio. El sentido común te dice que se deje una partida para asfaltar calles y para cambiar las aceras. Eso no se ha hecho. Ha habido gobiernos de recortes, otro de inacción y el actual que está mejorando casi todo el municipio. Llevamos dos años, con la pandemia de por medio, y hemos asfaltado varias calles y hemos cambiado varias aceras. Nos queda asfaltar la mayoría del municipio entre este año y el que viene. Lo que no se ha hecho en quince años se va a hacer en dos.
Sobre el estado de las Aceras: «Si me tengo que subir a la asfaltadora, lo haré«
P. Llama la atención que usted emplea el plural y en el último pleno dijo «yo he asfaltado»
R. Sí, cuando hablo lo digo como equipo de gobierno. He asfaltado Club de Campo y voy a asfaltar Fuente del Fresno y Ciudalcampo. Otros gobiernos nunca han querido hacerlo. Si me tengo que subir a la asfaltadora, lo haré. No tengo ningún problema. Lo que otros han dicho y no han hecho yo lo digo y lo hago. Tengo el apoyo del alcalde.
«En la primera o segunda semana de julio estarán aprobados los presupuestos»
P. Por último, todas estas inversiones ahora mismo no tienen un presupuesto municipal para 2021. ¿Cuándo lo van a llevar a pleno?
R. Es una pena no haberlos aprobado antes como se pensaba, pero lo último que sabemos es que en la primera o segunda semana de julio estarán aprobados. Los presupuestos de 2022 antes de final de año. Estamos trabajando en conjunto tanto unos como en otros. No habrá mucho cambio, pero los vecinos sí verán el presupuesto en el Plan de Inversiones. Ahí verán como apostamos por los diferentes barrios. Cuando hay partidos que se oponen a que se asfalten las calles o a que se mejore el deporte eso es «telita». Ya nadie engaña en estos partidos, que es lo que buscan. La gente ya sabe lo que hace el gobierno y la oposición.
If one arm is stronger than the opposite whenever you Bench Press with a barbell, concentrate on urgent evenly.
Don’t get your reps in any respect prices by letting your
stronger arm do more of the work. This will
only make the imbalance worse plus you presumably can damage your self.
Maintain back together with your stronger facet so your much less robust side
catches up.
Squeeze the bar so it can’t transfer in your arms.
Your arms, shoulders and chest muscles will contract harder which increases your Bench Press (hyper radiation).
Don’t loosen up or open your palms when you Bench Press
or the bar will transfer round.
And we’ll send you evidence-based ways to improve your body composition and health in addition to unique
offers and reductions. The downside of this train is that even when your arms are «resting» they’re still supporting the burden, so you could find that you simply fatigue sooner with this approach.
Reverse the movement and decrease the dumbbells to both facet
of your chest. Lie back and hoist the dumbbells up by giving them a nudge
with your thighs so that you just maintain them on either facet of your chest.
A Quantity Of studies show that muscle tissue develop extra when trained via a full range of movement, especially if they’re stretched as nicely.
Sitting on the bench, grip the dumbbells and lie down. With arms prolonged in order that the weights are over the chest,
have interaction the core and squeeze the scapulas together for stability.
Slowly decrease the weights in a easy, controlled motion until the
elbows reach 45-degree angles. Press the weights again up without touching them on the top.
If you’re feeling a bench press extra in your arms than in your chest, you would possibly be most likely using
too narrow of a grip. To ensure correct chest activation and
maximum measurement features with bench presses, widen your grip
slightly to help interact your chest.
Setup the identical method on every Bench Press set.
The extra constant your Bench Press setup is, the more consistent your approach shall be once you begin to Bench Press the
burden. Don’t setup with zero respect for the weight as a outcome of it’s
mild. Setup the identical means whether you’re
Bench Urgent warmup weight or heavy weight.
Since the dumbbells provide a larger degree of freedom through the motion, you’ll also indirectly work stabilizing muscles corresponding to your core, shoulders
and again. These options alone shift the place we really feel the train.
We will cover the incline dumbbell press muscles labored,
benefits, method, correct bench angle, which weights and reps, exercises and
exercise variations. The fifth mistake is all concerning the angle of the bench.
The incline dumbbell press targets the higher pecs, specifically the upper portion of the pectoralis main muscle.
You’ll additionally work the shoulders and triceps, and a few single
arm variations even hit the core. The broad grip barbell bench press
shifts emphasis to your pectoralis major, particularly the lower, middle
and outer area of your pec major. Most folks use this grip if they really want to hone in on their chest and take emphasis off
their triceps and stop the shoulders from being a limiting issue.
This is true for incline and decline bench presses.
If your goal is strength- then the barbell is the way to go.
Think of it as a halfway level between a standard bench press and an overhead press.
In basic yes, you should touch your chest on the
incline bench.
It’s straightforward to lose steadiness when you Bench Press inconsistently or load extra plates on one side of
the bar. Bench Pressing with your feet in the air is also ineffective for going heavy since you can’t engage your legs.
Don’t simply push your toes into the ground
when you Bench Press. Drive your upper-back and glutes
into the bench too. Push yourself away from the bar instead of pushing the bar away.
Don’t Bench Press the identical weight for months.
At All Times attempt to Bench Press slightly more than final time.
On StrongLifts 5×5, you add 2.5kg/5lb (or less) each
time you Bench Press. You begin light to concentrate on proper
type and build momentum. When you get stuck you deload
and work your way back up. The app tells you when to
add weight and deload so you probably can concentrate on Bench
Pressing. To Bench Press heavy, you should Bench Press heavy.
Many gyms have a quantity of completely different chest press machines
utilizing different angles. Experiment to find which ones work finest
on your body. D. On an inhale, slowly lower the dumbbells back to the starting position, pausing
when the dumbbells are simply above shoulders.
However barbells pressure you to work from a set position, which could not be
perfect for guys with shoulder points or different anatomical challenges.
Use a weight where you can comfortably carry out three units of 7-12 repetitions per set.
If attainable, try to incorporate flat, incline, and decline actions in every workout to work the entire chest.
By utilizing dumbbells, you guarantee each arm receives the same workload.
When using a bar, the body typically overcompensates for the weaker
aspect by partaking other muscle teams, creating a gap in strength from one side of the body to the other.
When it comes to frequency, we usually recommend limiting
the primary compound pressing movements to two workouts per workout, then focusing on isolation workout routines.
This will rely in your health stage and the program you might be following.
If you do it proper, your elbows won’t damage when you Bench Press.
The lockout will feel more secure and you’ll be much less likely to lose the bar.
Some robust folks have Bench Pressed big weights utilizing the thumbless grip.
Others have dropped the bar on their chest despite Benching
full grip. But the chance of dropping the bar is greater with the thumbless grip.
It doesn’t matter if someone has used it for years without accidents.
You never know if you end up having a nasty day. If you Bench Press
contained in the Energy Rack with the protection pins set, you
don’t need a spotter. Bench Press by reducing the bar all the finest
way right down to your mid-chest. Tuck your elbows 75° on the
backside to avoid shoulder impingement.
The decrease the bar touches your torso, the additional it ends from your shoulders.
The additional the bar from you shoulders, the tougher to Bench Press the
load. Benching with a flat chest is more durable on your shoulders.
Your elbows flare when they’re 90° out on the backside of your Bench
Press. This places your upper-arms perpendicular to your torso.
The bench press plays a very important role in weightlifting,
bodybuilding, and powerlifting as it is considered one of a number of staple compound exercises.
Particularly, the barbell bench press is one of the
Big Three in aggressive powerlifting, alongside squats and deadlifts.
This is as a result of with squats, deadlifts
and bench press, you have a transparent picture of total complete body
energy.
You won’t be in a position to raise as much weight, but
it’s also a bit simpler on your shoulders because your hands aren’t mounted on a straight barbell.
At no level must you battle via shoulder ache on this train. If you find that your shoulder hurts, first strive
correcting the errors above and make sure you’re setting your shoulders by pulling them down and back.
If this doesn’t work, then lower the incline
of the bench until you discover a urgent place that’s snug.
You May discover this version, along with many others,
in our article on push-up variations, from newbie to superior.
Prepare to maximize your strength with our unique 13-week
power coaching program. three, four, and 5 day
per week programming choices. The under are commonplace rep and load
ranges for power, energy, hypertrophy, and endurance.
Carry Out the workout routines back-to-back with no relaxation between the moves.
It’s not practical to anticipate 10kg/20lb PRs in your Bench Press.
Adding that to a 100kg/220lb is a 10% enchancment.
But heavier weights shall be too heavy to carry from the safety pins into the uprights.
You’ll have to take away plates, raise the bar in the uprights
and add the plates again. This could be so annoying, some simply call it a day.
I have a pair of adjustable Dumbbells in my home fitness center.
But I use them to do help workout routines for the Bench Press.
I don’t use them to exchange the Barbell Bench Press. As
A Outcome Of the greatest way to increase your Bench Press is to
Bench Press and Bench Press heavy. Security
is key to Benching heavy weights with confidence with out getting harm.
Ask a spotter that can assist you unrack the bar
so your shoulders keep again. Don’t shrug them ahead whenever you bench the
load. If you shoulders come ahead, your hands
shall be greater. The larger your palms, the longer the bar path and the more durable to bench the weight.
In Jujutsu the armbar technique consists of hyper-extending the elbow of
an opponent. This hurts, and it’s the usual way to win a match.
However it’s not how you need to lock your elbows when you Bench Press.
Locking your elbows is safe for your joints.
Then you have to get them back on the ground when carried out.
Except you’ve a spotter, you’re stuck benching light
dumbbells. It doesn’t matter if they’re more
durable to steadiness, mild is mild. You can go heavier with barbells which
is healthier. The Dumbbell Bench Press is a Bench Press using two dumbbells.
Put the dumbbells on the floor in front of your bench.
Both are ineffective for Bench Pressing heavy weights. Press the bar away out of your mid-chest over your
shoulder joints by flaring your elbows on the best way up.
Maintain the bar in the base of your palm, close to your wrists.
Don’t maintain it close to your fingers like on the
Deadlift or your wrists will bend again. Bent wrists additionally make
the burden more durable to bench because the bar is additional out
of your wrists. This is unhealthy leverage and unhealthy energy transfer.
Grip the bar low palm so it rests over your wrists and elbows.
As such, this train can help you create a extra balanced and well-rounded improvement
of your chest. Try all three inclines; decrease incline,
medium incline and excessive incline. These being mainly; 30 degrees, forty five degrees and round 60 levels.
Prepare to maximize your features with our exclusive 12-week hypertrophy training program.
Select between a four or 5 day coaching break up and acquire 2-12
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Bear In Mind to complete your sets with awareness so that you just and your coaching
partner/fellow gym members keep safe and injury-free.
However, as with any exercise, starting slowly and gradually growing your resistance is essential
as your strength and health level enhance. This train is commonly utilized by athletes, including American football gamers and rugby players,
and is included in powerlifting and weightlifting applications as
one of many «big three» workout routines. Baseball pitching is the single-fastest movement in all of sports, because the humerus (the upper arm bone) internally rotates at velocities in extra of seven,000 levels per second.
Worse, the quantity of stress placed on the
elbow is equal to hanging a 40-pound dumbbell on a string out of your hand to the bottom.
It’s universally revered and located in many—if not most—training applications.
A Lot of other muscular tissues are going to work to stabilize
the physique as properly whenever you press and decrease the dumbbells
to your chest. The key’s to keep your toes firmly planted
on the ground, lower again arched with the shoulder blades pulled down and in to «pop» the pecs out.
Of course, there’s the most important safety issue of getting stuck with the barbell on your chest whenever you go heavy on barbell bench presses and don’t have a spotter.
It’s happened to most of us sooner or later and unfortunately can lead
to tragic outcomes.
Using a stability ball as a substitute of a bench requires more
stabilization out of your core muscular tissues.
Ensure you’ll be able to brace your abdominals to keep your torso stationary as you press the burden above your chest.
If utilizing rolled-up mats or towels, be according to the peak of your DIY incline platform to focus on the correct muscle groups
every time. This video from Scott Herman Fitness offers a useful visual guide for performing incline dumbbell presses.
Whether you are new to weightlifting, recent off an harm,
or prepared for another problem, the normal dumbbell bench press may not be a great match for
you — and that is okay. In any case, you must really feel comfy modifying or progressing the transfer
to get exactly what you want out of your workout. The greatest method to start
in direction of this objective, is to easily do lots of dumbbell presses.
If this is your goal, you’ll have to practice increasing your weight specifically on the dumbbell press.
If we’re speaking strictly body weight Push-Ups then the reply could
be Dumbbell Bench Press only due to the flexibility to
continue to go up in weight as wanted. Bodyweight Push-Ups
at a sure level will turn into more of a muscular endurance train vs a
pure strength-building exercise. First, I’ll train you to do each
workouts correctly with coaching ideas and explain their benefits.
The setup refers to the part the place you get into the bench press starting position in preparation for
the raise. This is yet one more reason why most people find it
easier to bench press more weight utilizing a barbell vs using dumbbells.
This interprets into perfomance variations that designate why folks can usually bench press
extra weight using a barbell compared to dumbbells (see below).
Primarily Based on these ratios, I’ve created a simple weight conversion calculator so that you can convert between a barbell
and dumbbell bench press. Most lifters can bench press round 20%
more weight using a barbell compared to utilizing dumbells.
Nonetheless, the exact weight distinction can be influenced by training degree
and gender. If you’re not new to bench-pressing, Matheny stated the barbell
vs dumbbell bench press debate comes down to private choice.
If you’ll be able to full more than 12 repetitions, the load is merely
too gentle. The seated chest press is generally thought-about
safer for these with shoulder or wrist issues due
to its fixed position. The hex press is a extremely effective train that can assist you construct internal chest definition and strength.
As previously mentioned, when carried out right, the dumbbell bench press includes
full-body activation. «The bench press uses your shoulders, triceps, forearms, lats, pecs, traps, rhomboids, and just about every muscle in your higher body,» says
Niren. Start by mendacity flat on your again on an adjustable weight bench
set up at mid-chest degree. Grip the barbell firmly with both palms barely wider than shoulder width aside for safety
reasons (do not use too much weight). To perform this train, lie down on a decline
bench holding two dumbbells above your chest with arms absolutely prolonged and palms going
through away from each other (neutral grip).
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