Roberto González de Julián ha tomado este lunes posesión del cargo como comisario jefe de la Comisaría de la Policía Nacional de Alcobendas y San Sebastián de los Reyes. El acto oficial contó con la presencia de representantes institucionales de ambas localidades y del Ejecutivo Nacional.

Entre los asistentes al evento estuvieron la alcaldesa de Alcobendas, Rocío García Alcántara, el Delegado del Gobierno en Madrid, Francisco Martín, el concejal de Seguridad de San Sebastián de los Reyes, Carlos Bolarín y el Jefe Superior de Policía en Madrid, Javier María Galván. La comisaría conjunta de Alcobendas y San Sebastián de los Reyes es la referencia en materia de seguridad en la zona norte de la Comunidad de Madrid.

En su intervención, Javier María Galván solicitó al nuevo comisario que preste especial atención a la ciberdelincuencia y a la protección de las víctimas, especialmente las de violencia de género. Asimismo, instó a fomentar la participación ciudadana, una herramienta clave para mantener el entorno seguro en ambas localidades.

Por su parte, Roberto González de Julián asumió su nuevo cargo destacando el trabajo que se viene realizando desde esta comisaría y comprometiéndose a mantener los estándares de seguridad actuales. Durante el acto, los representantes coincidieron en subrayar que tanto San Sebastián de los Reyes como Alcobendas son ciudades seguras, al tiempo que reafirmaron el compromiso de seguir impulsando políticas que contribuyan a reducir los índices de criminalidad.

La comisaría conjunta juega un papel fundamental en la vigilancia y prevención de delitos en la zona norte de la región, donde la seguridad ciudadana sigue siendo una prioridad para las administraciones locales y los cuerpos de seguridad.

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  1. Use your spinal engine to unite your legs, hips, and core to generate power and momentum in your strikes.
    Make The Most Of both sides of the body to
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    construct power, or support your immune system, rope circulate is
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    They say it provides good train for rotator cuff restore surgical
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    Many are glad with the pulley high quality and range of motion. Nevertheless, some have differing opinions on its sturdiness and
    match. Generally individuals will pull from chin degree or even worse, chest peak.
    This positioning puts an extreme amount of emphasis on the
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    By incorporating the Cable Shoulder Press into your routine, you’ll
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    overall shoulder strength. The twisting movement engages the entrance and side
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    The reverse cable crunch’s motion makes it probably the greatest cable exercises for focusing on your decrease abdominal muscular tissues.
    Apart From the biceps, this exercise is a good tool for concentrating on secondary muscular tissues like the brachialis and forearms,
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    6 Finest Cable Machine Arm Exercises (Plus a 20-Minute Workout).

    Using a cable crossover machine is an effective approach to practice the biceps and triceps.
    Here’s an in depth take a look at one of the best cable machine
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    This is another train to focus on your posterior deltoids, and it’s
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    This might help you add some extra volume to your sets, with out experiencing
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    vertical core engagement and shoulder/scapula work that this unilateral
    movement develops. Now that we’ve set a foundation of what NOT
    to do with battle ropes, lets get into what exercises to do to get started
    with this unconventional tool. Plus, the way to execute
    each train to perfection with video tutorials and training notes.
    I remember solely utilizing it as an upper physique cardio finisher
    once I first started using this extremely versatile device.

    There are additionally some important issues for equipment
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    pulls at residence. There are plenty of WRONG ways to do a
    face pull, and the reality is a lot of people don’t carry out this exercise appropriately.

    By incorporating these methods, you presumably can forestall injury, enhance performance through the
    workout, and maximize the advantages of every exercise.
    Get ready to sculpt those shoulders with these high 10 cable delt workout routines.

    Also, avoid battle ropes with protective covers (sleeves) as they’re an pointless way sellers differentiate themselves and cost extra.
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    how versatile and enjoyable battle ropes are.
    The final exercise just demonstrates one other means that you can make your alternating
    arm waves extra dynamic and fill two wants with one deed (fat loss and resistance coaching on the identical time).
    We love using this train as a warm up earlier than a weight lifting session or a burnout finisher at the finish of a workout.
    It’s also a great exercise to throw into the main a part
    of a shoulder exercise. The Battle Rope Facet To Aspect is an superior exercise that is
    going to work you thru the transverse airplane (which is the most overlooked airplane of movement
    for many weightlifters). This is how you construct dynamic, real world core energy,
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    You can adjust the arms up or down, and you may even move
    them in or out. They permit you to raise, rotate, and move your arm in different
    instructions whereas preserving your shoulder steady and secure.
    And strong shoulders are especially essential for
    guys to have that full «boulder shoulder», superhero look
    which is extremely sought after. Cable Rows primarily goal the again,
    specifically the lats, rhomboids, and traps. As mentioned above,
    your weight load will range relying on your rep
    range.
    Progress by progressively rising the variety of reps or sets as strength improves.
    The solely 6 cable workouts you have to construct
    stronger, fuller shoulders and exactly how you can add them to
    your exercise routine. By pairing shoulder exercises
    with arm exercises, you’ll have the ability to achieve balanced muscle development and
    stop overtraining. That’s what constant tension is
    like.This fixed rigidity throughout a exercise helps in building muscle endurance and
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    Cable machine handles that you just hold onto are smaller than cumbersome dumbbells.
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    stack in the cable’s course and towards the muscle fibers.
    In this text, we have explored the multifaceted function that a shoulder pulley can play in physical remedy and
    shoulder rehab workouts.
    To prepare for the sample shoulder workout with cables,
    begin with 5-10 minutes of sunshine cardio like jogging or cycling.
    This helps raise your coronary heart price and warms up your entire physique earlier than focusing
    on the shoulders. Moving beyond the flexibility of angles,
    let’s concentrate on resistance degree, one other key component
    in cable delt workouts.
    Not many single items of fitness center equipment
    have the power to target every area of the shoulder.
    The whipping movement is sort of like an explosive rear delt fly to chest fly.
    As such, your arms, shoulders (rear delts and
    front delts in particular), chest, traps, and rhomboids might be emphasised the most.

    This is a rear delt exercise, so you must feel it working the back side
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    They discover it easy to use and say it helps keep
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    What we’re making an attempt to do is shut down the again and open the chest.
    Squeeze the shoulder blades, externally rotate, get the rotator
    cuff involved and permit the traps to pull and help.
    Tons of folks who do get the excessive to low anchoring correct,
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    Once More, this promotes internal rotation of the shoulder
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    more tough.
    This exercise is to really feel like it goes into your upper back and
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    In addition, it is considered one of the most effective corrective workouts
    for compensating for poor posture and shoulder dysfunction. As a coach, I see many
    clients wrestle with rounded shoulders and the nagging feeling of weak point between their shoulder blades.

    Cable workout routines are a great place to start
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    The outward arm motion works your rear delts, which might help your posture.
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    tissue to recuperate properly. Positioned behind the forearm, the extensor muscular tissues work as the alternative to the flexor muscle tissue and transfer your
    wrist backward (away out of your arm).
    A popular method is to have a day for chest and triceps, another for back and biceps,
    and yet one more for shoulders and abs. Doing cable woodchops regularly can increase
    your rotational strength. This might help significantly with improving your athletic efficiency.
    If you may have any further questions we suggest you take a look at
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    Many people find that practicing rope flow helps to minimize back stress and
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    Overall, rope flow is a fun and interesting exercise that can provide a spread of physical and health advantages.
    In addition to the bodily advantages, rope move can even have other health advantages.

    They say it helps with shoulder restoration after surgery,
    and is an effective value for the worth. The main perform of
    the lats is extension, adduction, horizontal abduction, medial rotation of the shoulder joint, flexion from
    an extended position and extra. The primary perform is to manage
    the deltoid action and prevent the humeral head from shifting upward when the arm is abducted.
    Getting its name from the rhombus (quadrilateral shape) the rhomboids are comprised of two muscles; the rhomboid main and minor.

    I’ll normally do a superset with this exercise and either the cable rope
    overhead tricep extensions or the cable rope tricep press downs.
    I like moderate to high reps with this exercise – sets of reps per arm.

    This is an train not many individuals have accomplished, however it’s nice for blasting the medial
    and lateral head of the triceps. It’s a novel angle, so it’s going to work the muscle barely
    in one other way than a regular single-arm press down.
    So the key to building sleeve-busting arms is hitting
    the triceps. And the cable is one of the best ways to work the totally different heads
    of the triceps due to two major elements – fixed
    rigidity on the muscle and the power to hit different angles.
    When a muscle group is affected by shoulder pain, it’s sometimes located above or below the joint, normal joint movement
    is pain-free, and joint pain is absent.

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  2. In reality, a evaluate printed by J Energy Cond Res of 11 completely different studies on resistance coaching found that
    it can considerably enhance multiple types of body image. So, even more of a reason to relish the boost we get when flexing in front of the mirror after a serious arm
    workout. Thick bar training is proven to extend muscular power and dimension and used to solely be viable for elite
    athletes. This is as a result of dumbbells and barbells tailor-made for additional thickness
    are very expensive.
    It has an attachment at the shoulder, which is why it helps with shoulder flexion. As all
    the time, I want you to see and understand the muscular tissues you’ll
    be constructing. These step-by-step arm workouts will produce
    unbelievable results as long as you put within the
    effort. There are some bodybuilders who you suppose look swole, but when the measuring tape comes out, you’re stunned at how small their
    arms actually are. It’s ironic as a end result of people who discover themselves massive don’t wish to reduce in case they
    lose muscle; however, they’d really look so much greater after a reduce.

    You can minimize the stress on the shoulders by pointing your knuckles outward as an alternative
    of forward and not lowering your self too deep.
    You don’t get further triceps progress from
    decreasing your shoulders beneath your elbow; it’s simply more shoulder
    pressure. The triceps’s main operate is to increase the elbow, straightening
    the arm. You use it everytime you push open a door, punch someone within the nostril, or do a set
    of bench presses. Each head of the triceps contracts to push your forearm away out of
    your body in a movement essential for both dynamic
    athletic actions and on a daily basis practical
    movements. Once you’ve got huge arms, you possibly can maintain progressing slowly and steadily by getting stronger at the
    compound lifts.
    We begin with addressing the wrist flexion and endurance, and we’ll try this with the Prone Wrist Curl.
    If you need to goal all three features with one exercise, the
    Weighted Chin Up is the way to go. Not solely does this
    throw off the aesthetics you’re going for, but it can additionally lead to muscle imbalance and muscle compensation issues.
    Ulnar deviation is the term used to explain the shifting of the pinky finger towards
    the outer aspect of the forearm. The brachioradialis begins on the humerus and ends
    on the bone on the thumb side of the forearm.
    Sam can also be Coach’s designated reviewer of therapeutic
    massage guns and fitness mirrors. The lengthy head
    is the one on the surface of the biceps that has a excessive peak type.
    You guys know I don’t ever flex simply to point
    out off, however on this case I’ll make an exception so you can visualize the lengthy
    head of the biceps.
    The arm routines on this article are no different; they depend on progressive overload, as do all coaching programs
    value their salt. You should continually attempt to beat your previous finest by lifting somewhat heavier than last
    time or doing at least yet one more repetition. This isn’t
    a better exercise order; it’s just one that can allow you to make investments a bit extra vitality
    into building greater arms. When you’re in a phase of prioritizing your arms, it can be a good way to switch issues
    up. The downside is that virtually all compound lifts have us flexing at the shoulder joint, interfering with
    our ability to contract our triceps.
    While isolation workouts like bicep curls and triceps kickbacks are important, don’t overlook to include compound actions similar to push-ups and close-grip dumbbell presses.
    These workout routines have interaction a number of muscle groups, including your arms, and allow you to raise heavier
    weights, which accelerates muscle growth. «To obtain bigger arms, you need to train both triceps and biceps because they kind the higher arm muscle structure. Biceps exercises construct the entrance, while triceps workout routines develop the back. Training both triceps and biceps ensures balanced muscle development, improves arm strength, and creates a fuller, extra outlined look. Nevertheless, in case you are specializing in one group, you neglect the overall improvement,» explains health professional Mukul Nagpaul.

    The primary version sees the arms in a neutral position (palms going through one another)
    the whole time. A Cross-Body Dumbbell Hammer Curl
    sees you slightly pronate (or flip the palm down) on the top
    of the movement as the dumbbell comes throughout your body.
    As Jeff Cavaliere of Athlean-X explains, this variation may help you
    higher activate the brachialis. They’re an awesome arm-builder because they effectively challenge your biceps brachii, brachialis, and brachioradialis muscle tissue.
    Enhancing this part ends in a strong look from behind
    and broadens the Arms. In this train, prioritize maximum stretching instead of merely hoisting heavy weights.

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