"SEC-S25W1: Full Body Focus"

bossj23 (77)in SteemFit & StayFit • 5 days ago

People don't know how beneficial it is to do a full-body workout. You may feel it's painful, but what would you gain if you don't go through pains? This week is a full-body workout, and a lot of programmes that target the muscles in the hands, legs, chest, arms, back and waist and other parts are made prominent and mandatory.

There are a number of programmes that are slated for us to carry out in the course of this full-body focus. I'm a learner, and I learn by watching the video of my mentor. To start this full-body workout, one must need to work out to prepare the body and mind for what is to come. As you're warming up, you're not to exert vigorous energy as if the programme were to be done, to avoid overworking yourself before the main programmes.

Warmups

I started my warm-up programmes by doing jumping jacks.. This is done by jumping with your legs in and out and your hands up and down. It's more as if you're jumping high, but you've attained a certain position that allows your body to be flat, free from muscle contractions and the like. So I didn't do the jumping jacks as if I were doing the main programme.

From the video, I'm taking it lightly on myself since I have a series of programmes to exert energy on, and for the fact that it's warm-ups, you don't need to put pressure on those muscles. Those muscles are meant to be relieved to help you carry out the slated programmes.

After the jumping jacks, I took to doing the scissors arm stretch. This is done by positioning yourself in a balanced position and taking your hands alternatively to touch your toes on the other side. Right goes to left and left to right. This helped a lot in my arms, preparing them for the planks and push-ups programmes. I then concluded by doing jogging in place.

This helped in stamina control and leg flexibility, as the stationary-dynamic movement is an antidote. After the warm-ups, I took to the first programme on the list, which is Dumbbell squat.

Warm-up (light cardio – jogging in place or jumping jacks)	5 to 10 minutes

Dumbbell Squat

This is done by lifting two dumbbells and doing the normal squats with your hands vertically downwards. After lifting these dumbbells, I started squatting in such a way that the dumbbells weren't moving. Just my butt and hands going up and down. The dumbbells are held in place. I made sure I went down in such a way that the dumbbells were close to ground level.

The aim of this programme is to strengthen the leg muscles, improve one's glutes and straighten the hands and arms. Both my upper and lower body parts felt the pains.

I felt pains around my thigh region as I did the squats. It was as if I couldn't raise my body again with the extra weight of the dumbbells. At some point, my legs were shaking. I just had to endure, as that was where my endurance and consistency levels were tested. Surviving is winning. Like, 3 sets of 10 repetitions.

** It wasn't as difficult as other programmes, as I was just starting.** So those bones were fresh and agile as warm-ups were 5 minutes before. The range was 10-12 repetitions. I couldn't contend with 12 reps. That's why I had to settle for 10 reps.

Dumbbell squats	3 sets of 10 to 12 reps

Push-ups

When I saw the number of reps, I was like, This is going to be much better and easy to do. Little did I know the main endurance was required here. I had rest periods, though, to regain momentum from the first one and then went all in. I tried the advanced level but couldn't sustain the 5 reps for 3 sets. I had to use a beginner's level position to be more balanced and comfortable.

I placed my legs and hands on a yoga mat to avoid rough surfaces from the floor. With this, my knees and hands were protected as I pushed in and out. My legs weren't moving in the course of the program. I completed the 5 repetitions in 3 sets, and that was how it ended. Switching to the next was difficult but was conquered by me.

** Even though I had rest periods, it wasn't enough to go through the 3rd programme without feeling extreme pains**. I felt pain from these push-ups as my hands and cardiac were doing much of the work.

push-ups	3 sets of 5 to 10 reps (knees can be on the ground for beginners)

Dumbbell bent-over rows

This programme was done by bending slightly while your glute is protruded and your knees are bent slightly to a certain angle. With this position, I took my dumbbells with two hands and held them vertically upright for the programme to be done effectively. After maintaining this position to my comfort, I pushed the dumbbells inward and outward, consistently following the reps and set. It was difficult to push forward because of the weighty dumbbell, but I endured to the end and completed the programme.

I felt pains around my chest region, arms, legs, thighs, knees, waist and shoulders. I felt this particular programme covered the full-body focus of this challenge. Moving on was the last programme, Plank.

Plank

This was done by just placing my body in a stationary position with my hands on the yoga mat for support. My legs were far apart and stationary. It was as if I wanted to lie on the mat but used my hands to prevent my body from touching the mat. That was how I positioned myself for 1 minute.

I felt pain after the four programmes. Seriously, I reached my breaking point, but I tend to chase my fatigue away. I was more agile during the day, unlike me. It was time for a cool down. This cool down was done to get relief after doing the programmes. I did multiple simple stretches to cool down those muscles I contracted.

Cool down

The workout was done for a reason. With consistency, focus and endurance, I was able to withstand. With this programme, I can stand for 3 hours without literally feeling it. The stamina was just there.

My overall experience before, during and after the programs

Before doing the programme, my mind was as free as that of a bird. I had nothing to think of, nothing to place my focus on, and nothing to place my determination and consistency on. But I was tired inside because of the fatigue in me. During the workout, I wanted to give up at some point because of how painful it was. Like, my legs were feeble and shaky, but I asked myself, at what cost? I've gone too far to give up now. I had to focus and endure the pains.

After the programme, I felt light as if nothing was done. The sweat on my face was hot during the programme, but after, the breeze saturated it, and I felt like I was dipped in an ice bath. I felt relieved and strong. I felt my stamina levels were improved. The effects may not be seen immediately, but with consistent practice, there'll be visible changes in normal bodily activities.

I want to thank my coach once again for the time spent to shake our bodies this season. This would help me relieve myself of unnecessary stress at school and work.

I invite @basil20, @nsijoro and @mesola

Cc,
@ngoenyi

#befitsec-s25w1 #steemvideo #steemexclusive #nigeria #fitness #dumbbell #steemit