"SEC-S25W5: Strength Emphasis"

Hello fitness enthusiasts! Welcome to Week 5 of Season 25's Steemit Learning Challenge. It's been an incredible journey so far, and I'm thrilled to continue participating and sharing my experiences with all of you this week. This week, our focus is on strength emphasis, and we've been tasked with performing four key exercises: single-leg deadlifts, diamond push-ups, dumbbell front raises, and plank shoulder taps. After reviewing the demonstration video, I'm excited to share my own presentation and demonstration video, showcasing my technique and progress.

Warm-up

_{High knee touches}

_{Running in place}

Before diving into this week's exercises, I made sure to do a 5-minute warm-up to get my blood flowing and prevent fatigue. With my energy levels boosted, I was ready to tackle the challenges ahead, starting with the single-leg deadlift.

Single -Leg Deadlift

_{Single -Leg Deadlift}

Just as the name, the single-leg deadlift requires using one leg for balance while extending the other leg behind you, holding dumbbells. Here are the steps I followed to execute this exercise effectively...

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• I stood on one leg, keeping the other leg extended behind me
• Hold two dumbbells in the hand opposite my standing leg.
• Keeping my back straight, bend at the hip and knee.
• Lower the dumbbells towards the ground.
• Push through my heel to return to standing position.
• I repeated for given reps, then switch legs.

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While doing this program, I tried to maintain a straight back, and engage my core throughout the exercise. This exercise is very beneficial because it improves balance and stability, and also, strengthens legs, glute and core.

Diamond Push-ups

_{Diamond Push-ups}

Diamond push-ups are a variation of traditional push-ups that target the triceps and chest muscles more intensely. To perform diamond push-ups, below are the following steps I followed....

• I started in a plank position with my hands closer together than shoulder-width apart.
• Form a diamond shape with my index fingers and thumbs.
• Engage my core and keep my body in a straight line from head to heels.
• Lower my body until my chest nearly touches the ground.
• Push back up to the starting position.

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While performing this exercise, I placed my hands directly under your chest, forming a diamond shape with my fingers. I maintained a straight line from head to heels, engaging my core and glutes. This particular push-ups targets triceps and chest muscles more intensely than standard push-ups

Dumbbell Front Raises

_{Dumbbell Front Raises}

The third exercise I performed was the dumbbell front raises, an effective exercise for targeting the anterior deltoids. To execute this movement, I followed these steps.....

• I stood with my feet shoulder-width apart, holding dumbbells in front of my thighs.
• Keep my arms straight, with a slight bend in my elbows.
• Lift the dumbbells forward and upward, keeping them above shoulder level.
• Hold for a brief moment, then slowly lower the dumbbells back to the starting position.

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While in this movement, I tried as much as possible to maintain good posture throughout the exercise, keeping my core engaged and shoulders relaxed. I kept my arms straight, with a slight bend in my elbows to avoid strain or injury. The dumbbells front raises targets the anterior deltoids, improving shoulder strength and definition. It also nhances overall upper body strength and muscle endurance.

Plank Shoulder Taps

_{Plank Shoulder Taps}

After a challenging workout, I finished with plank shoulder taps, an exercise that demands core stability and control. Even as fatigue set in, I prioritized proper form and pushed through to complete the exercise, ultimately feeling a sense of accomplishment. Below are the following steps I followed.....

• I started in a plank position with my hands shoulder-width apart and my body in a straight line from head to heels.
• Engage my core and keep my hips stable.
• Lift one hand off the ground and tap the opposite shoulder.
• Return the hand to the starting position.
• Repeat on the other side, alternating shoulders.

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While performing this exercise, I maintained a tight core throughout the exercise to prevent hip rotation, keep my body in a straight line from head to heels, and control the movement of my shoulders, avoiding jerky motions. This exercise, though it was a bit hard, I enjoyed it because it improves core stability and strength, enhances shoulder mobility and stability, and also engages the entire core, including abs and obliques.

Cool Down

_{Cool down}

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Following a challenging week of cardio and strength training, I prioritized a thorough stretching routine to unwind and promote muscle recovery. As I stretched, I noticed a significant reduction in muscle soreness and an overall sense of relaxation. This experience highlighted the crucial role stretching plays in maintaining muscle health and enhancing overall well-being.

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Below is a table outlining my exercise routine as an advanced student....👇🏻

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Programs	Duration/Reps
single -leg Deadlift	3 sets of 10 reps per leg
Diamond Push-ups	3 sets of 8 reps
Dumbbell Front Raises	3 sets of 12 reps
Plank Shoulder taps	3 sets of 10 taps per side

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Below is a demonstration video showcasing my workout routine....👇🏻

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