SEC-s20w3/ Guest for stronger legs
Design by me, edited on canva.
Greetings my dear fellows, i believe you're all having a good and happy day, it's a pleasure to welcome y'all to "SEC-s20w3: with the topic of the week "Guest for stronger legs" which is organized by our amazing teachers or should i say instructors @ngoenyi and @genomil.
Actually we all have legs which helps to walk, run and do all sort of things but not all has got the stronger legs. We need a stronger legs to keep fit, balance, last longer while walking or running and while engaging on various activities that requires the legs.
Fortunately God blessed us with legs but we work harder, aggressively to keeps it strong amd stronger day by day. Taking various legs or lower body abdomen programs becomes essential and benefited as it donate to the strengthening of muscles in our lower body.
As a member of stay-fit fitness team, i mindfully engaged myself in this week programs in a couples of four different days and I've achieved a lots of health benefits. I have take part in different lower body abdomen programs and I'm willing to share with y'all.
In each of my workout routine days, i kick off with some warmup programs, starting with warmup keeps me prepared ahead of any necessary programs. After taking a four to five minutes warmup, i engage in cardio programs.
I proceed to cardio programs such as jumping Jack and mountain climber, i had to take this two to sustain energy for other programs especially this week. I achieve 70 repetitions of jumping jack in 3 sets and 60 repetition of mountain climber in 3 sets.
I moved on to the abdominal programs which is popularly probably known as the ABS ATTACK, last week programs. In this field, i pick out plank and Russian twist, here i achieve 15 repetitions in three sets.
Each of these programs, i rested at least 30 to 40 seconds at the end of each repetitions, exercise this way allowed me to relax and start up with a fresh energy.
Guest for stronger legs. |
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And here it comes to this week programs which is titled guest for stronger legs. Actually there's several programs that leads to the accomplishments of a stranger legs. The following are the set of programs which i partake according toy instructor.
SQUAT. |
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Squatting helps in building our legs muscles leading to a stronger legs, there's different styles of achieving squat, this includes the **squat, jumping squat, sumo squat, split squat and so many more squats.
I achieve squats by standing up straight and squatting on the air while placing my legs on the step board, squatting is a tough programs for strengthening and I was able to achieve 15 repetitions of squat in 3 sets.
LUNGES. |
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Progressively, i proceed to lunges programs. This type of programs, I had to stretch my right legs forward while my foot place on the step board and the left leg goes backwards in the floor with my heels standing in the mid air, then i kneel in an angle 90 position with the dumbbell at hand.
This programs donates to a balance and stability legs by building restoring or building strength to the lower body muscles. I managed to achieve 15 repetitions of lunge in three sets.
GLUTE BRIDGE. |
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Then I take on the glute bridge. The steps I took to achieve this program is, lying down in a upfront/upward position with my two hands flat on the floor while my knees are up, then i raised up my upper abdomen while my hands are still on the floor.
I mange to complete 15 repetitions of glute bridge and in two sets. Moving up and returning down looks simple in the eye but it was complicated. I proceed to step up.
STEPS UP. |
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This program involves stepping up the foot on a higher steps (like the staircase or step board,) while the other leg is place on the floor, i raised up and down my legs. I achieve this program without dumbbell and i reached 15 repetitions in two sets.
This programs helps essential as it creates minimum stress on the knees, target the hamstring and glutes which in return benefit the lower body abdomen.
CALF RAISE. |
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Another crucial program for a stronger legs is the Calf raise. This program is very important as it stabilize the ligament around the angle joint, there's more benefits in taking this program. I manage to achieve 15 repetitions in three sets.
In each of these programs, I had to rest at the end of each successful repetitions at least 30 to 40 seconds before resuming the next set's.
STRETCH. |
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Stretching comes after the end of every workout day, i ensure i stretch at least 4 to 5 minutes per day. Stretches is recommended for a healthy exercise as it brings flexibility and mobility, it helps dissolve pains and prevent from injuries that we might have taken.
At the end water or any liquid drink is perfect for hydration. I took two sachets of pure water which is equivalent to 120CL.
In conclusion. Our legs deserve a better treatment and there's no better treatment other than exercise. This week programs has been tough but yet amazing right from the very beginning. Can't wait for next week.
| I'll love to invite @alli001 @bossj23 and @josepha to join me in this week programs. |
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Videos and pictures are legally mine.. |
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Best regards KIDI40 |
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Upvoted. Thank You for sending some of your rewards to @null. It will make Steem stronger.
¡Holaaa amigo!🤗
Tu entrenamiento del día fue bastante completo y te felicito por ello ya que, esto te permite recibir todos los beneficios adecuados a nivel abdominal, de piernas y por supuesto, de cardio.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚
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