"SEC-S25W4: Core And Cardio"

I am thrilled to participate in the 4 week of the "Steemit Challenge Season 25 | "SEC-S25W4: Core And Cardio" . This beautiful competition was edited by @ngoengyi ma'am, so I thank her a lot for it.

Thumbnail Image

Today, I will participate in a competition to perform some beautiful exercises. I have gained a lot of knowledge and experience about the exercises given by ma'am, which are very beneficial for me and my health. I was not aware of many such exercises, but as a student of exercise, I feel I have gained something valuable. Exercise makes us healthy. It is a very important activity to get rid of our life and diseases so we should exercise every day.

I am describing my exercises below, I hope everyone will like them.

🟧Warm-up exercise

Warm-up exercise is one of the most important exercises. Through this, our body becomes dynamic. The warm-up exercise given by Ma'am is to stand straight and spread both legs a little raise the left leg up touch the right hand raise the right leg and touch the left hand.

• This is a very effective exercise and by doing this exercise my buttocks hurt and I have understood that it has been quite effective. Besides, there is a lot of pressure in my stomach, so doing this exercise helps a lot in reducing belly fat. I have a lot of fat in my stomach, but this exercise has benefited me a lot. Doing this prevents my muscles from getting tight.

At first, I thought it was a very simple exercise no exercise is easy, it just depends on practice. When I did this exercise, my hips hurt and the pressure on my stomach made me do it more, thinking that it would bring something good for me. Besides, doing this increases my heart rate. It makes my body dynamic.

🟨 Body weight jump squat

The first thought that comes to our mind when we hear the name of the exercise is right because to do this exercise, I first have to stand straight, jump up, come down, and squat like a squat, all the strength and body balance will be on my feet, I will have to put my hips back and keep my chest forward, then I will jump up and keep my hands in front.

• While doing this exercise, all the balance of my body comes on my feet. When I jump from the ground to the ground and fall back to the ground, the entire weight of my body falls on my feet and this increases the strength of my feet a lot. And because of jumping, all the organs of my body move, and my heart rate increases.

I like the exercise a lot because through it I feel a lot of strength in my legs and every time I jump from above, the strength in my legs increases. After a while, I could not jump anymore because of my increased heartbeat. Then I could not keep the balance of my body even after jumping, and I started falling backward a little.

🟩 Dumbbell chest press

To do this exercise, you need 2 dumbbells, I already had 2 dumbbells in my room. I took a small wooden table and lay down comfortably with the dumbbells in my hands. Then I put the dumbbells along my chest, without any support for my hands, so the weight of my dumbbells falls on my hands. The dumbbell weighs about 7 kg. I push it up, keep my hands straight, and bring it down to my chest from top to bottom, but do not touch my chest.

• Doing this exercise puts a lot of pressure on my hands as well as on my chest. When I lift it, my chest swells and when I lower it down, it pulls on both sides of my chest, making my chest wide.

I did not feel anything at first while doing this exercise, but the second time I saw my chest swell and a lot of strength came into my chest. The 3rd time I did this, I had a hard time lifting the dumbbell up. I thought I couldn't do it anymore. Towards the end, I had a lot of difficulty lifting it up and after finishing the exercise, I asked my colleague to take my dumbbell. When he moved the dumbbell for me, I lay there like that for a while.

🟥 Russian Twists

Although the exercise looked easy, it was quite difficult for me to do it because I had fat on my stomach. This exercise requires you to sit on the floor with your legs slightly bent and your upper body also kept in a neutral position, just sitting on the floor for balance. You have to lean your body back a little, like a V. After that, you have to take a dumbbell from right to left and from left to right, and each time you have to take it over your stomach.

• This exercise is an abdominal exercise and also involves the shoulders and hips. Moving the dumbbell from side to side creates balance in the hips and plays a big role in reducing belly fat.

I could not keep my balance before doing this exercise. After trying this exercise a few times, I was able to do it, I had a lot of trouble keeping my balance, especially since my hips were getting tired. Doing this felt like someone had bitten me in the stomach. When I did the 2nd set I was just waiting for it to end. After the exercise was over I kept screaming and my whole stomach started hurting.

🟧Burpees

This exercise is a combination of several exercises, first, you have to jump and squat, keep your legs slightly apart, and keep your hips back, then you have to push your legs back by placing both hands on the ground and pushing them up. After doing the push-up, push your legs forward again and jump on your feet again. This should be done in stages.

• Since this exercise includes squats, jumps, planks, and push-ups, this exercise works on all the muscles of the body. In addition, doing this increases the heart rate.

I first practiced doing this exercise several times. Since the exercise includes squats, planks, push-ups, and jumps, it works on muscles in all parts of the body. Doing this makes my body sweat more and my breathing increases. My heartbeat increases, so I quickly run out of energy and I have to work harder to do the exercise. This was the hardest exercise of the day. When I finished the exercise and was resting, every muscle in my body was shaking.

🟦 Cool down

This exercise is the last exercise when we do hard exercises on our body, we have to do this exercise to relax. Today, I sweat a lot while exercising and I do some cool-down exercises to relax my muscles.

In this, my body parts and painful areas get relaxed. These cool-down exercises relax me. My body feels frozen in different places and I am a little relaxed after these cool-down exercises.

Exercise is very important for us. It not only makes us healthy but also refreshes our minds a lot. I relax while doing this exercise, sweat starts coming out of my body, my heart rate starts increasing and my heartbeat slowly decreases. I took a picture of myself at that moment, and I was very tired at that time.