Hi fitness lovers, welcome to the saddest last week of our fitness program training, it's so unfortunate that the end of the steemfit fitness is coming yo an end, i just imagine it should be an ongoing program here in the steemit ecosystem. Anyway thanks for the introduction of the steemfit and fitness community, i believe we still have a room for fitness training on the Steemit platform.
Exercising our body is just like investing our funds in a real estate, we might not notice the advantage immediately but it will surely comes in the future. Yeah there's a huge pains in exercising but in my coach voice, no pain no gain, with consistency the pains we experience wil be executed.
Coming to the main programs, throughout the fifth week of fitness training existing in steemit, we've executed different exercises such as the
This week, we focus on the full body exercise which includes a combination of week #1 to week #5, below are the each programs I choose among the different programs in the past five weeks.
SEC-s20w6: Full Body Exercises" |
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Warm up is a crucial part of exercise that should be considered before starting others program, so I begin with a body warmup programs, last week I was able to warm up for 9 minutes longer, this week i increase my warm up programs to 11 minutes, adding extra 2 minutes. This keeps me proactive for the main programs. Following the instructions given, i continue with the first week programs which was cardio exercise.
Cardio exercises as in week #1. |
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Our body needs the Cardio exercise as it supports our mental health, for instance it strengthen our body immune system, helps in increasing our blood pumping rate and etc. among the programs we did for the Cardio exercise in week #1, i choose mountain climber.
Mountain climber, is a crucial cardio programs that involve positioning our body in a plank position, i mean placing both hands on a step board, extend both legs to the maximum limit and engage my core strength by pulling both legs to my chest in a rotation repetitions, continuously untill I achieve my desire sets and repetitions.
I successfully executed six sets and 60 repetitions of mountain climber. Last week I was able to execute 5 sets and 60 repetitions, this week I exceed the sets but maintain the same repetitions and extending my rest minutes to a maximum of 1 minutes 30 seconds. This is a result of progress to me and It indicates how seriousness and consistency I am on my exercise routine. I progress to week #2.
The Abs Attack as in week #2. |
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The abs attack which is known as the abdominal exercises are critically beneficial to our overall well-being, it is crucial as it helps in reducing back pains, posturing our body, helps in the athletes performance and Mic more. Here i consider the Russian twist among the programs for abs attack.
To perform the Russian twist, i consider sitting in a flat surface floor to avoid injured, lead back and fold my both legs together and bend my knees and keeping my feet a bit off ground, with the dumbbell in my hand, i twist my torso to the left and to the right, continuously untill i achieve my desire set's and repetitions.
I perform 14 repetitions and 6 set's of Russian twist exercise. The last week I encounterd this program, I was able to achieved just four sets and 14 repetitions of Russian twist, this week i protrude to 6 set's beating the previous week in two sets but maintain the repetitions. As an achievement, my pack are more visible than it was before. I progress to week #3.
Quest for Stronger Legs as in week #3. |
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Every exercise is crucial and of course, we the young people we need a stronger legs especially to kick the ball, walk, run, jump and etc. among the programs for stronger leg, i choose the calf raise.
To perform this program as seen in the above video, i consider stepping on a flat surface floor, i lift up my heel to the maximum limit and return to the starting position, continuously untill i achieve my desire repetition as instructed.
This week I achieve 16 repetitions in 5 sets of calf raise, the last time i encounterd this program i was able to execute just 15 repetitions in 3 sets, this week I increased to 16 repetitions in 5 sets exceeding the previous week in one repetition and 2 sets advantage. This is not to impress other students instead it indicates the limit of my progress, i believe I'll be more improve in the future. I moved to week 4#.
Strengthening the muscles at buttocks and the hip region as in week #4. |
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Strengthening the muscles at buttocks and the hip region is crucial, when this muscles are stronger, it gives us a proper pelvic, morever we perform our daily activities properly without feeling fatigue. For this week I consider the sumo squat.
To perform this program, i consider standing straight and keeping my toe in an outward position, held the dumbbell in both hands, i maintain the sumo position and stabilize my feet, i then engage my core strength and squat by lowering myself to the squatting posture and lift up myself to the sumo posture, continuously untill i achieve my desire repetition.
I achieve 15 repetitions and 5 sets of sumo squat, during my last trial, i executed 14 repetitions in 3 sets, this week i protrude to 15 repetitions in 5 sets, this indicates my increasement in repetitions and set as instructed. I headed to week #5.
The Arms/Shoulder Sculpturing exercise as in week #5. |
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Our arms and shoulder are really crucial when it comes to lifting up weight, for instance the little things we lift in our daily activities, exercising them is a great way of doing our daily activities at ease. This week I choose press up.
To perform this program, i start by maintaining a plank position with my palm on a flat floor, i keep my hands wide apart and that posture my back and chest flat, i then gain stability and engage my core strength by lowering down my hands and pressing it up to the starting position, continuously i achieve my desire repetitions.
This is my toughest program because it requires a whole lot of core strength but guess what! I achieve 15 repetitions in 5 sets, comparing this dimension to the last week, i increased my repetitive and sets beating last week in 1 repetition and 2 sets. This is quite an improvement and I'm very proud.
Stretch. |
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Stretch is a very important program to partake after exercise, i consider stretching my overall body to achieve flexibility and mobility. I did different styles of stretching and it prevents me from getting unnecessary injuries.
I didn't forget to stay hydrated by drinking water, water is also an important thing to consider after exercise as it prevents us from muscle cramps and etc. eating also boosts our energy and i consume a plat of melon soup and swallow, an energy given food mixed of protein and carbohydrates ingredients.
the benefits and the overall feelings. |
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Before the beginning of this fitness training, I was still a novice who felt pains after each programs, presently i completed all these programs without feeling much pains, apart from the press up which I'm still practicing everyday to master it. I feel healthy, yesterday I spent 90 minutes in the football pitch without getting exhausted, this is because of my fitness training.
In conclusion, exercise myself is now my biggest lifestyle, I'm experiencing some crucial improvements in my fitness routines. Thank you @ngoenyi and @genomil for bringing this opportunity in the steemit ecosystem.
| I'm inviting @wilmer1988 @patjwell and @goodybest to join me in this last week of fitness training. |
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Videos and pictures are mine. |
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Best regards KIDI40 |
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