SEC-S25W3:Building Strength (Increased Intensity)

It is another week for fitness challenge. Last week actually required endurance and stamina to be able to complete it. I did my best to complete them the same day at the same place and time.

This week we are advancing from conditioning to building strength with increased intensity.

The programmes that will help us to achieve this are listed below:-

1. Dumbbell deadlifts
2. Incline Push-ups
3. Dumbbell shoulder flys
4. Side Plank

For every exercise activity, it is advised that we start with warm-ups.

It helps to keep you prepared for the activity ahead, The blood vessels, the legs, arms and the veins will all be poised to start the main exercise after this. After I did the warm-ups, I started sweating, which is an indication that I am fully ready to start my first programme of the day.

Dumbbell Deadlifts

This is done with an equipment called Dumbbell. A pair of dumbbell is required to carry this out.

This programme is targeted at enhancing the strength of the lower back, hips and legs. The muscles at these parts of the body all work together together towards lifting an object or weight from the ground. Doing this exercise will help enhance your strength and reduce or possibly eradicate waist disc shifting while lifting heavy objects.

What is do I need to do?

We carry the dumbbells on both hands, standing upright with the dumbbells by our sides and legs apart.

After that, I bent my knee, resting on my hip with my chest out. Then I followed the other processes as outlined in the engagement video.

How I felt

It was easy at the beginning, but it started wearing me out. I felt pains at my hips, waist and even my leg. I also felt a little bit of soreness at my shoulder but not much compared to the other parts.

However, despite these challenges, I completed the programme and was happy I did. Doing this regularly wil help me build muscles at the waist and hip hence minimizing injuries when lifting objects.

Inclined Push-ups

This is more like a push-up except that your position would be like the hypotenus line of a right angle triangle. So you need something high to keep you in that inclined position. To do this, I used a step board at the gym place.

So doing this means that the weight of the body will rest entirely on my arms and shoulders.

Challenges and Effects

At the start of the programme, it seemed a bit easy, but as I continued the effect started coming up. I had pains on my shoulders, the muscles on my arms where strained to rupturing limit, because my whole body weight was on my arm.

At a point, my hands started wobbling and the step board started shaking. However, I held on and exerted more strength ensuring I maintained my stability once more.

I felt very delighted to have finished this particular program. Doing 3 times at row. Overall, it is good for building strength and stamina.

Dumbbell Shoulder Flys

Like the name implies, it seems as if you are flying with the dumbbells and your arms spread apart at intervals. This is aimed at strengthening the shoulder muscles and arbs in that region.

What it involves

You will carry the two dumbbells and keep them on your side holding them, then raising them up sideways like a wing up to shoulder level or above it and bringing them down as if you want both dumbbells to touch each other. This movement will be repeated for the number of times as required.

Effects and challenges

This programme is built to strengthen the arms, shoulder and all the muscles of that region. It really took me so much strength and determination to ensure I completed this part.

I felt so much pain on my shoulders, my arm and the muscles under my arm. In fact, as I am writing this, I barely could feed my self with my right hand due to stiffness and pains in the muscles under. I know I will be relieved after some days.

Side Plank

This programme aims to enhance the entire body posture such that if you are standing, you wil be straight and not bent forward or backward. The lumber vertebrae is also involved.

How to do it

A yoga mat is needed for this unless your environment is clean enough for you to lie down on.

Then lie down on one side of your body, keeping one leg on top of the other in a straight line. Then use your forearm to suspend your entire body. The other hand wil be resting on top of the legs. Then stay on that suspended position for the required number of seconds.

How I felt

The weight of my entire rested on the forearm. I felt pains on that forearm. It also helps to assume a straight full straight body posture while standing. Apart from the pain in the forearm, I was good.