StayFit Club: Highlights of My fitness activities for the Week Ending 12th May, 2024. Arms (strengthening the muscles around the shoulder and arm region) training

It was yet another exciting and wonderful week for us at StayFit fitness club. We really had it tough this week, working out and strengthening the muscles around the arm region. Yes, this part of the body is very important as the arms help us for staring and balancing, it also aids us in our day to day activities. We can do a lot of things with our arms and that is why strengthening the muscles around there is very important to us. You will find this week's update very exciting.

Our arm muscles

Our arms have several muscles but have 4 major ones and they are Biceps brachii, Brachialis, Coracobrachialis and Triceps brachii. These muscles have different functions including helping us to thread a needle, and throwing a ball. They help us to move our fingers and to perform other functions that we do with our hands. Basically everything we do on a daily basis involves the arms, so, strengthening the arm muscles are very crucial

There are different programs that can help to strengthen the muscles around the arm region and they include but not limited to the following

Triceps extension
Bicep curl
Dumbbell
Pushup

The above are the four major ones but one can make a variety out of these ones. As a fitness instructor, I was able to think out several programs out of these ones.

For instance, when it comes to the pushups, there are several programs in it. We have the half and full pushups, we have the pushups with cones, we have the combination of both half and full pushups in a roll, we have the shoulder touch pushups and so many others.

When it comes to the use of dumbbells to strengthen the arms, there several things one can do with it. Like the dumbbell curls, the banded dumbbell curls l, prone dumbbell spider curls and so on.

Same thing with the bicep curls.

All these are done to strengthen the muscles around the arm region. We really had it hard this week.

Even I myself felt and are still feeling the pains on my arm and shoulder region as a result. But it is worth the efforts. You will like to know and see the things we did during the 4 days we mapped out for our training? Let's go!

Monday training

We began the week on Monday with different programs to strengthen the arms. The turnout was very encouraging. We started with warmup. The reason for this is to enable the body to be prepared to receive the strenuous programs for the day.

After which, I gave out the programs. First, I will show a demo of how to do it and then tell them to carry on. It is usually 20 reps in 4 sets. The pictures below tell more of what we did even though I didn't upload all. We did a lot of programs for the arm that day beginning from 7am till it was 8:30am. Most of them came a bit late because of school runs which is understandable. I had to wait even though I went very early. They apologised for being late.

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At the end of the day, one of us decided to buy us a drink. It was amazing! We were very grateful and after that, I left.

Wednesday training

It was yet another day. We started from where we stopped on Monday after our warmup. Some ran round the field before the program. We continued to strengthen the muscles around the arm region with different other programs. Most of which we didn't do on Monday. And we also repeated some for the sake of those who weren't around on Monday. @bossj23 @alli001 and @chichigirl came around too. They all took their turns of the programs as you can see in the pictures below

We climaxed the program of the day with a football game which I also joined in playing. We mixed up, men and women. It was fun 😊😊😊

Friday training

A continuation of Strengthening the arms took place again. We made a repeat of most of the programs. Some of us were already feeling a lot of pains on our arms. But that is good because that showed that we really strengthened the arm. I introduced some new programs anyways using the yoga mat.

We had new people that joined us this day too. They were introduced by one of the corb members. When they came, I had to give them soft programs especially after ascertaining that they are just newbies in the field of fitness. They did their best and gave them some advice of what to do in case they feel any pains which are inevitable anyways. They were very happy and promised to come around on Saturday

Saturday training

Another fun day arrived, we usually have a complete house as those who doesn't make it within the week join us on Saturdays. As usual, we began with jogging around the field. Everyone who were present join in this jogging because it was our first program. We jogged 2 times, then walked once, jogged another 2 times, walked and concluded with another jogging for 2 times. Altogether, jogging was 6 and walking was 2. So, I call it jog-walk program. Most didn't stay till the end but a few along with me were able to complete all.

Then we moved to our aerobics. Using music and following the rhythm, we did several aerobic exercises and then combined it with Tommy exercises and others. It was fun.

Then we received an invitation from one of us who was going to celebrate his ordination in his church as an Elder. It was announced and members were encouraged to be in attendance since it was just going to take place on Sunday the next day.

Then, we have 2 of our members who sustained injuries for some weeks and weren't able to join us. We made freewill donations and presented to them. They were very happy for this little show of kindness.

Then today being Sunday, 4 of our members ably represented us in the ordination ceremony of our of us. I couldn't attend. But I am glad that we had representatives. They sent us their pictures from there as you can see below

	screenshot from our group

It was a successful week with about 6 new members. We are really growing 💗💗💗! All thanks to the Almighty for the increase.

Our plan is to have our end of the month special program of swimming, and a little hangout. This coming Saturday is that day, it is the end of the month and last Saturday for this May. Plans are already on ground to make it a success. It's going to be fun filled.

Expect a different program for the new week. See you in my next update!

Week #1 update
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Week #7
Week #8