Learning challenge s23w3: "I Love My Body /Jump squats, side squats and lunges (let's build lower body muscles)".
I'm thrilled to be back for Week 3 of the Steemit Learning Challenge. As we all know, maintaining good health is vital, and regular exercise plays a significant role in keeping us healthy and active. This, in turn, enables us to stay engaged and publish quality content on Steemit.
This week's exercise focuses on the lower body, and I've carefully reviewed the lesson post. Now, I'm excited to share my assignment with you, accompanied by a video presentation that demonstrates the tasks I've been given. Let's get started.
Jump Squats
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Jump squats are an effective exercise for building lower body muscles, as highlighted in the lesson post. To perform this exercise correctly and reap its benefits, this is how it's done. Stand with your legs slightly apart. Jump up from the ground, but not too high. As you land, immediately squat down. Repeat the process continuously, without breaking the flow until you're tired or reached the required repetitions.
While jump squats may appear straightforward, the impact will be unmistakable after completing a sufficient number of repetitions. This exercise is a valuable tool for building strength in the lower body, while also boosting endurance and stamina.
Side Squats
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Trust me when I say that this program is one of the most intense for building lower body muscle. To experience its full impact, start by standing with your legs slightly apart. Then, focus on one leg at a time, moving it to the side while maintaining a squat position. Complete the desired number of repetitions before switching to the other leg, still in squat position. This exercise demands dedication and determination, but the results are well worth the effort.
Although this exercise may push you to your limits, leaving you trembling with effort, the payoff is undeniable. You'll be building robust muscles in your legs and hips, which will significantly enhance your overall lower body strength and stability.
Lunges
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Lunges are the third exercise featured in the lesson post, targeting the muscles in our lower body. To perform lunges correctly, follow these steps:
Maintain a low stance with your back straight. Take a step forward with one leg. Return your leg to the starting position, still keeping your back straight and low stance. Repeat the process with the other leg. Continue alternating legs until you reach the desired number of repetitions or feel fatigued.
Lunges demand a significant amount of stamina, as you need to maintain balance and control when switching legs. Regular practice of this exercise will undoubtedly enhance your endurance and stamina, allowing you to perform daily tasks with more energy and efficiency.
Video Demonstration
| Programs | Number of Repetitions | Rest period | second time |
|---|---|---|---|
| Jump squats | 15 reps | 10 seconds | 15 reps |
| Side squats | 15 reps on each of the legs (30 in total) | 10 seconds | 15 reps on each leg |
| Lunges (front and back) | 20 reps | 10 seconds | 20 reps |
At the end of the program, what is the overall feelings and where did you feel the pains the most?
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Completing the three intensive programs targeting my lower body left me feeling invigorated and accomplished. I'm passionate about taking care of my body, and it was rewarding to focus on my lower body.
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However, I won't deny that it was a challenging experience. The side squats, in particular, left my hips and legs aching. The sensation was intense, as if my legs were on fire. Despite the discomfort, I pushed through, knowing that the temporary pain would lead to long-term gains in strength and endurance.
Why do you think you personally need these programs? Explain
Personally, I found this program to be exactly what I needed, especially since I'm passionate about playing football. The sport demands strong lower body muscles, particularly in the legs and hips, to perform at your best on the field.
I plan to continue with these exercises even after completing this challenge. My goal is to build strength and muscle in my legs, enabling me to tackle opponents with confidence when necessary. By committing to this exercise routine, I'm excited to see improvements in my overall game and performance.
Here is my homework task dear @ngoenyi and @genomil. I'm looking forward to joining the next week class. Bye.
I'm inviting @josepha @chant and @mile16 to participate in this challenge
https://x.com/alliFx1/status/1898298823119716492?t=1KgbfsJBejKpsuS3wiR8UQ&s=19
¡Saludos amigo!🤗
Un músculo fortalecido nos permite tener un nivel de resistencia ideal en nuestras piernas y, las sentadillas las estocadas con el plan de entrenamiento para lograrlo. Te confieso que, hace un año atrás no lograba hacer ni siquiera cinco jajaja, pero hoy día ya voy por series de 20.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚