Exercise 1 (circuit) is to take place as long as possible the route marked, without tearing down the banners or signs that delineate. The opponent to make zero the first attempt, he allowed two more attempts. "For men with palms forward and arms at full extension, there will be ups protruding chin above the bar and arms fully extended. Non-rolling momentum of the body or legs . Only one attempt. "For women: it is to endure as long as possible on the bar with your arms bent, palms back, legs outstretched and chin above the bar without touching it. Only one attempt. 3rd Strike (vertical jump) with the arm extended upwards the height reached is marked on a vertical wall. 20 cm of the separating wall, jump as high as possible and re-check the height reached. You can not take off the heels of the ground to build momentum for the jump. Only one attempt. 4th year (career). Both the personality test as the Court serve the development of support for the Personal Interview. The result of all this half ago with the results of aptitude testing, the notes are known in the month of May, more or less. Can also be done on a voluntary basis, an exercise in language skills (English or French), with which it can improve up to 2 points note the 1st test. The police-approved students are appointed by the Director General and depart for the month of September the Centre for Police Training in Avila. Exercise 1 (circuit) is to take place as long as possible the route marked, without tearing down the banners or signs that delineate. The opponent to make zero the first attempt, he allowed two more attempts. For men: with the palms forward and arms at full extension, there will be ups protruding chin above the bar and arms fully extended. Not allowed rolling momentum of the body or legs. Only one attempt. For women: it is to endure as long as possible on the bar with your arms bent, palms back, legs outstretched and chin above the bar without touching it. Only one attempt. 3rd Strike (vertical jump) with the arm extended upwards the height reached is marked on a vertical wall. 20 cm of the separating wall, jump as high as possible and re-check the height reached. You can not take off the heels of the ground to build momentum for the jump. Only one attempt. Both the personality test as the Court serve the development of support for the Personal Interview. The result of all this half ago with the results of aptitude testing, the notes are known in the month of May, more or less. You can also make a voluntary basis, an exercise in language skills (English or French) in which can be improved up to 2 points note the 1st test. The police-approved students are appointed by the Director General and will leave in the month of September the Centre for Police Training in Avila.
Push-ups are an exercise involving sports to rise above a bar by holding hands. It is an elementary exercise fitness and very popular as simple and effective. Push-ups are performed frequently in the Army. Push-ups can be done in several ways and then make the muscles respond differently. In all cases, they seek primarily the muscles of the back and arms. They also involve the muscles of the shoulder and lap belt. In the pull-sets made with hands wide apart pronated (palms facing forward), back muscles are in highest demand, especially the lower portion of the trapezius, the rhomboid, latissimus dorsi and teres major . Also requested the biceps brachii, brachialis, the brachioradialis and pectoralis major [A 1]. In the pull-sets made with hands supinated (palms facing you) apart with a width of shoulder muscles are the most stressed in the back and the latissimus dorsi and teres major at the level of arms biceps brachii and brachialis. Are also called the middle and lower portions of the trapezius, the rhomboid and pectoral [A 2]. The movement is a contraction of back muscles and arms to bring the chin at the bar. Initially, the performer is suspended from the bar, hands in pronation or supination. From the initial position of the hands depend gauge them on the bar (about the width of shoulders to take in supination, at least shoulder width for taking pronation). The performer has a contraction without blows, so that your chin is back at the bar (the bar can be reduced to the level of the neck for taking pronation). The inspiration is usually during the descent of the body, at the end of the run. In this exercise, the more open and more hands are the latissimus dorsi is isolated at the expense of large and small circles, but also the biceps brachii. Conversely, a close grip promotes the work of the biceps, the large and the small circle at the expense of the latissimus dorsi (close grip favored by taking supination). During the descent, the angle of the forearm with the shoulder should not exceed 90 °. Indeed, pulls down completely during favors the appearance of damage to the elbow joint. The execution of chin-high bar must be done smoothly before (especially during the descent of the body) and at a reasonable speed so as to minimize the risk of tendinitis (usually at the shoulder and wrist) and joint and muscle injuries. The world record for push-ups in 30 minutes in the prone position is currently held by Jason Petzold with 534 push-ups performed September 27, 2009 [2]. The previous record was held by Captain Noel Ecochard, Rhone fireman who had performed 504 push-ups in 30 minutes May 31, 2009. Noel Ecochard had already established two world records: Dec. 8, 2007 with 435 push-ups and March 14, 2009 with 486 tractions pronation [2]. The traction is standard practice with an awareness pronation, palm down, then the body is pulled upward until your chin reaches the bar, we finally descends slowly until your arms form an angle 90 ° with the forearm (down more than 90 ° may hurt your joints).A muscle-up is an option of pulling in which, instead of stopping to touch the bar with your chin, it continues the movement and it extends its arm to move the body over the bar. Copyright Text is available under Creative Commons Attribution Share-Alike, other conditions may apply. See Terms of Use for more details and credits graphics. If reused texts of this page, see how to cite authors and include the license. Wikipedia ® is a registered trademark of the Wikimedia Foundation, Inc.., Charitable organization governed by section 501 (c) (3) tax United States. ..

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