The Diary Game || 9th October, 2024 || Arms/Shoulder strengthening Exercises Day-2.

_{Hello Everyone👋🏽.
This is @alli001 from #Nigeria🇳🇬.}

After missing Monday's arm/shoulder building session, I ensured I attended Wednesday's workout to maintain consistency, crucial for achieving my fitness goals. In today's diary Post, I'll highlight the programs I did so as to build muscles in my arms/shoulder, how I executed it, and the pains I felt after ending the training session. You won't regret opening my diary if you take a moment to thoroughly review these exercises. Let's begin🤗!!!

I began my day at 6:00 am with a refreshing family scripture session, followed by a swift change into my workout attire. My plan was to jog to the main road, hail a taxi, and arrive at the training ground by 6:30 am. However, fate had other plans. After flagging down a taxi, we encountered an unexpected breakdown, prolonging our journey to an unsettling 7 minutes.

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Despite having prepaid the fare, I hesitated to request a refund, sympathetic to the driver's plight. Ultimately, I arrived at the training ground at 7:12 am, 42 minutes later than intended. Although the delay was frustrating, I remained focused on my fitness goals and prepared to tackle the day's training. I initiated the day's training with a standard 5-minute warm-up session, expertly preparing my muscles for the upcoming exercise. Subsequently, we transitioned into the arm-building session of which the program was "lateral arm raises 👇🏽".

To execute the lateral arm raises exercise, we followed the following steps 👇🏽:

• We held our arms straight at our sides, parallel to the ground.
• Slowly lift our arms out to the sides, keeping them straight.
• Raise our arms until they are at shoulder level (or slightly above).
• Pause for a brief moment (1-2 seconds).
• Lower our arms back to the starting position.

To maximize the effectiveness of the arm raises exercise, we did 50 repetitions of 6 sets, making it a total of impressive 300 arm raises. Although the exercise appeared straightforward, I must admit that it proved deceptively challenging. By the fourth set of 50 repetitions, I was experiencing pronounced discomfort. Nevertheless, I drew upon my resolve and persevered, unwavering in my commitment to achieving my fitness objectives.

Four physical benefits of arm raises exercise

• Targets deltoid muscles, improving overall shoulder strength and stability.
• Develops and defines arm muscles, particularly the biceps and triceps.
• Strengthens shoulder muscles, promoting better posture and reducing slouching.
• Balances muscle development between shoulders, arms, and chest.

The second program for the day was "front arm raises". To execute this program, we followed the following steps:👇🏽

• We stood with our back straight and core engaged.
• Held dumbbells or weights with our palms facing forward.
• Slowly lift our arms forward, keeping them straight.
• Raise our arms until they are at shoulder level (or slightly above).
• Pause for a brief moment (1-2 seconds).
• Lower our arms back to the starting position.

To maximize the effectiveness of the front arm raises exercise, we did 100 repetitions of 3 sets, making it 300 forth arm raises. Due to a limited supply of dumbbells, some team members had to improvise. Those without dumbbells performed arm swings, while others utilized 10cl water bottles as makeshift weights. Notably, using dumbbells proved to be the most effective option, as I can still feel the impact of the exercise.

Four physical benefits of front arm raises exercise

• Front Arm Raises target the anterior deltoid muscles, improving shoulder strength, stability, and overall shoulder development.

• Strengthening the shoulder muscles helps maintain proper posture, reducing the likelihood of slouching and promoting a more upright stance.

• Front Arm Raises help develop and define the biceps and triceps, contributing to toned and athletic-looking arms.

• This exercise improves shoulder flexibility and mobility, reducing stiffness and enhancing range of motion.

The last exercise we did was "overhead clap. To execute this program, we followed the following steps:👇🏽

• We stood with feet shoulder-width apart.
• Engage core and maintain good posture.
• Raise arms straight overhead, with hands together.
• Clap hands quickly, ensuring a sharp impact.
• Immediately separate hands, returning to the starting position.

Initially, we started with 20 repetitions, but failing to feel the desired impact, our admirable coach who still remains @ngoenyi, encouraged us to step up our game. We progressed to 50 repetitions, divided into 4 sets, which significantly amplified the exercise's effectiveness. I particularly enjoyed this program because it didn't evoke the same level of discomfort I experienced during the dumbbell front arm raises.

Four physical benefits of overhead clap exercise

• Increases range of motion and reduces stiffness in the shoulder joints.
• Targets deltoid muscles, promoting stronger shoulders and better posture.
• Works the triceps, contributing to toned and athletic-looking arms.
• Enhances neurological connections, improving overall physical coordination and reaction time.

Following the completion of the three arm-strengthening exercises, we transitioned into a stretching routine, a crucial step in post-workout recovery to prevent injuries. Next, we concluded our session with a minute of deep breathing exercises, inhaling and exhaling slowly to relax our muscles. This marked the end of our 2-day arm strengthening exercises. I'll advise you consider practicing them in your leisure time. This will allow you to reap the same benefits and sensations I enjoyed.

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All pictures are my own (Tecno camon20)