Learning challenge s23w4: "I Love My Body /plank shoulder tap and Burpee".
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Dear fitness enthusiast and the Novice, it's a wonderful week to continue our fitness routine. How time flies, we're already in week-4 of "love your body learning challenge" the previous week was socked with three intense lower body exercise that got out nerve, this week, we focus on just two exercise.
Plank shoulder tap and burpee. A combination of two exercises that exercise the whole body. I've incorporated this two exercises in my daily routine and I've finally come to the point where I decided to shared my experience and what I've done so far, let's dig the insight.
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Just like the name unfold, plank shoulder tap is done in the plank position. It is actually a type of exercise that work the overall body and create a positive impact that keeps us fit and healthy.
One vital impact of plank is that it strengthen our muscles, the deeper we hold or endure during plank, the higher our muscles strengthen. The same thing applied to plank shoulder tap, the deeper we increased the number of taps, the higher our muscles are strengthen and becomes viable to the eyes.
I took a plank position, that stretch my tummy while my glutes maintain the same position with my shoulder, my arms under my shoulder and legs hip- width apart.
My core strength activated to control my weight distribution over my whole body, my arms and feet in support of weight control, getting ready to execute.
While lifting my right hand to tap my left shoulder, I try shifting my weight to the left hand for balance and did exactly to the left hand while taping my right hand.
I noticed the important of this exercise during the execution period; my muscles like my shoulder, my triceps, my lower back and even glutes were affected which express a significant improvement in the mentioned region.
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A normal burpee exercise is a type of cardio exercise that attack the entire body, I mean the upper body, the abs and the lower body. It is done by bending as in a squat position and then thrust and push up, returning to the standing position and jump up. Since I included push ups i get to work my upper body, abs and the lower body.
I started by maintaining a balance standing position with my hands place in my sides, that gave me an explosive energy for jumping and thrusting.
After I gained my balance as not to miss or lose my focus, I bend as in squatting and then thrust my legs on the squat position fully backward, now I remain in a plank position with a straight line from head to toe.
I initially did a push ups pull forward to raise up In squat position and initially jump up.
As I landed, I initially went back to the squat position and thrust to repeat the same process until I hit my require repetitions.
As the course require I executed five reps of burpee and three sets each with a ten seconds rest. Below is a tabular representation of the exercise and a video evidence of the steps I took to execute the exercise.
| Programs | no. Of reps | Rest | no. Of reps | rest | no. Of reps |
|---|---|---|---|---|---|
| Plank shoulder tap | 30 taps | 10 seconds. | 30 taps | 10 seconds. | 30 taps (do not edit the video) |
| Burpees | 5 reps | 10 seconds | 5 reps | 10 seconds | 5 reps (do not edit the video) |
Plank Shoulder tap.
Both exercise are difficult but in terms of choosing between the two, I'll choose plank shoulder tap as the most difficult for me. During my execution period, I noticed how difficult it was for me to control my whole body with just a single handstand while the other goes to tap the shoulder. What makes it difficult is when I alternate my hands to tap my shoulder, I nearly shiver especially in the last set.
I noticed that I was able to overcome the difficult as my legs were in full support, my leg was open and that gave me a balance that greatly support the one hand in the ground. In addition, my endurance level was what helped me to overcome the difficulty, reading the course again and again was a vital step that helped me overcome the difficulty because I got to understand the exercise and the right approach to executing
First I was exhausted as my arms got weaken during the plank shoulder tap, maybe getting tired is a normal feeling for me after exercise because during the exercise; I get to stressed my entired body. You see.... burpee seems easy but it is very explosive as it got my heart beat faster, tackle my upper body as I push up.
Feeling revitalized.
But in a second thought after a few minutes went off, I felt fulfilled cause I knew I did something incredibly right. I felt agile and my cardiac got improved as my heart beat faster which shows a positive impact of the burpee, I deprived happiness as I noticed that my muscles were strengthen during the plank shoulder tap. So my overall feelings after the whole exercise is this; I was kinda tired but in the aftermath, I felts great and revitalized because I knew I did something incredibly right.
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Since stretching play a crucial role in keeping us flexible and it was recommended in the course, I didn't hesitate to stretch my arms after the whole exercise, this was a another steps that relief me from the little pains I experienced.
In conclusion, plank shoulder tap and burpee are a great exercise that works our overall body for good, I'm enjoying this week course without much effects and I appreciate coach @ngoenyi and @genomil for bringing this course to our table.
| I'm inviting @nsijoro @whizzbro4eva and @kouba01 to join me in this week course. |
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Pictures are all mine. |
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Best regards KIDI40 |
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Hi @ngoenyi @genomil, I just noticed a little glitch in the burpee as I rewatch it and I guess it's better I acknowledge you guys first.
Before the second round in the burpee, there's a little glitch that looks like a transition. That's why I want to inform you guys in case you think I edit the video, in my opinion if ask, I'll say maybe my videographer mistakenly hit the pause button to pause the video and rehit it immediately he noticed it, please know that I haven't edit any part of the exercise.