CANVA

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Assalamualaikum

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First of all I want to thank our coach @ngoenyi along with @Genomil for organizing another challenging exercise for us. This week was the toughest of all. One of the exercises was particularly challenging and I was doing it while fasting. When I finished with it I could hardly walk on stairs. My hips and thighs were like jammed.

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Jump squats

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Squat Jump procedure:

Stand still go down in squad position. Push on your legs and jump. Initially the process was easy but as you progress your legs get weak and it becomes difficult to jump with the same power. But with continued consistency you will be in a position to jump more. In my case in the last lap I was struggling with jumping. But I finished it perfectly.

The instructions are clear

Jump 15 times rest for ten seconds and repeat. The more powerful you push yourself the better. Go with a slow pace otherwise you will not be able to reach your required task.

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Side squat

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Side squat is particularly the hardest exercise. It needs proper warm-up otherwise your muscles will get tired early.

For this exercise you will have to sit down in a squat shape move your leg to the right or left side come back to the original position bend again and then move again one leg to the left or right side.

Complete 15 reps on one side and then 15 reps on the other side. Rest for 10 seconds. Repeat the same process again 15 times on each leg.

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Lunges

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Lunges is the third and last exercise of this week. This is like a part of side squat. In this exercise we move forward and backward. Same as we move left and right for squat. This exercise is same difficult as the side squat. Because mostly our upper back side of muscle very less used in our daily life. Mostly we don't stretch it so it gets weaker. While doing these exercise it comes to business and get tired and we feel pain for long period of time.

In this exercise we will do the following steps. Firstly we will move forward in squat position and backward in squat position. It's like we applying pressure on our thighs. This exercise will strong your thighs muscles as well as your back side muscles. This exercise is best for those player who play football. When you will have strong bones and muscles you could kick the ball powerfully.

While doing it we will count to 20 on right foot. 10 times forward side 10 times backward side. Same as count to 20 switch your leg now use left foot go forward and backward total 20 time. 10 in forward position and 10 backward position.

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This is the summery we will follow.

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Program	Number of repetition	Rest position	Second Time
Jump squats	15 reps	10 sec	15 reps (don't edit the video)
Side squats	15 reps on each of the legs (30 in total)	10 seconds	15 reps on each leg (without editing the video.)
Lunges (front and back)	20 reps	10 seconds	20 reps (don't edit the video)

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Video Portion

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YouTube video

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At the end of the program, what is the overall feelings and where did you feel the pains the most?

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At the end of the program I was totally exhausted. Pain in the back of my legs resisted me from walking. This pain will last for days. Pain in my thigh is not that much as compared to the back side of my leg. I felt the most pain in my left foot. I don't know the reason maybe I am a left footer in football. I do not use it much. I also felt pain in my hips. Maybe I left exercise and fats could build up here. Fats burning sometimes felt painful. So I think execution of this exercise is very important for me. So as my muscles get strong. I felt more pain in this weekend exercise. When you are feeling pain it means you are getting results. Which is a good thing if we consider it.

Exercise Breakdown and Pain Analysis

Jump Squat

• Felt pain in my legs
• Felt little pain in my back

Side Squat

• Felt pain in my hips
• Felt tightness and more pain in the back side of my thigh

Lunges Exercise

• Felt pain in my thigh (front and back side)
• Felt pain in the back side of my legs

At the end:

After completing the side squat and lunges exercises I was unable to walk properly.

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Why do you think you personally need these programs? Explain

In short I would say everyone needs exercise. Exercise builds up our muscles and bones strong. I personally need this exercise as I am a football player. Squat exercise will help me to get stronger in my legs and upper body. This program is best for everyone especially people with more fats. If we continuously do these exercises 5 or 6 days a week our body will become resistant and we will not feel that much pain. Or pain will disappear more quickly.

This exercise was difficult for me as my body was dehydrated. I am fasting in which we do not eat or drink from dawn time to sunsit . At the end I would say for me these exercises are very important. I am not involved in sports activity. As I am a teacher most of the time I am busy in my school work. At evening time I teach in academy while in morning I go to school. So I want to thank again our coaches. I have already followed their community and will try to engage in every exercise that they put through.This exercise is also perfect for cardiovascular exercise. You heart will beat fast in the start but it will stable soon.

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I want to invite my fellows to participate in this contest.
@iqlimaa
@muhammad-ahmad
@jyoti-thelight

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Device	Model
Techno	Camon 20 pro