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Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

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➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical

Brazil’s National Congress, other sites raided by pro-Bolsonaro protesters opposing Lula victory The demonstrations come a week after leftist President Luiz Inácio Lula da Silva was sworn Bradford Betz By Bradford Betz | Fox News A chaotic scene unfolded in Brazil's capital Sunday as hundreds of supporters of former President Jair Bolsonaro stormed Congress, the Supreme Court, and the presidential palace calling for a military intervention to overthrow President Luiz Inacio Lula da Silva. Portuguese news agency LUSA reports the protesters attempted to storm Brasilia's Planalto Palace, the official workplace of the Brazilian president. President Silva was reportedly not on site. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. Supporters of Brazilian former President Jair Bolsonaro clash with the police during a demonstration outside the Planalto Palace in Brasilia on January 8, 2023. (EVARISTO SA/AFP via Getty Images) Footage making the rounds on social media shows throngs of protesters – many wearing the green and yellow colors of the national flag – ransacking the building, with shattered glass and what appears to be teargas visible throughout. White House National Security Adviser Jake Sullivan said the United States "condemns any effort to undermine democracy in Brazil." "President Biden is following the situation closely and our support for Brazil's democratic institutions is unwavering," he tweeted. "Brazil's democracy will not be shaken by violence." BRAZIL’S LULA INAUGURATED AS NEW PRESIDENT AFTER BOLSONARO REPORTEDLY FLED TO FLORIDA HOME OF MMA FIGHTER The incidents, which recalled the Jan. 6 invasion of the U.S. Capitol, come just a week after leftist President Luiz Inácio Lula da Silva was sworn in on Jan. 1. Bolsonaro supporters have been protesting against Lula's electoral win since Oct. 30, blocking roads, setting vehicles on fire, and gathering outside military buildings, and asking the armed forces to intervene. The former president, who flew to the U.S. ahead of Lula's inauguration, has not commented on Sunday's events. The social media channels of his three lawmaker sons also were silent. At about 5:30 p.m. local time, less than three hours after the storming, security forces seemed to be regaining control of the presidential palace and Supreme Court's surroundings, while thousands of protesters remained around Congress and on its roof. Federal District Gov. Ibaneis Rocha confirmed on Twitter that he had fired the capital city's head of public security, Anderson Torres. The Associated Press contributed to this report. Bradford Betz is a Fox News Digital breaking reporter covering crime, political issues, and much more.