"SEC-S25W2:Strength and Conditioning"

Exercise is our daily medicine for staying healthy, with no side effects. Every person should exercise to stay healthy. Happiness in life is found in exercise. If health is good, the world looks beautiful, and the mind is also good. If there is joy in the mind, then health is not a problem.

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However, if health is bad, nothing feels good. So to be happy in life, we need to exercise to support our good health, and achieve it. It protects us from many diseases as well as makes our lives easier. In today's SLC-S25/W2 | Strength and Conditioning competition, @ngoenyi ma'am performed a beautiful exercise, I thanked her a lot, I am participating in this competition, and I hope everyone will like it.

🟥 Warm-ups

To warm up, I first followed Madam's exercises. To do these exercises, I first bent down and touched my left foot with my right hand and touched my right foot with my left hand. This puts pressure on my stomach and back, which makes my body mobile and frees all the joints. In addition, the rotation of the waist helps to tighten my waist by properly rotating my waist. As a result of doing this exercise, my stomach fat is tightened and my waistline is firm.

• As a result of moving the body's organs, the bones become noisy. This is an exercise that frees the muscles and everything in the body and helps to warm up the body and I feel my blood moving. Sweat comes out of the body. Before any difficult exercise, we must warm up, otherwise, if we do heavy exercise while the body is cold, there is a high tendency to injure the muscles.(I do this exercise for 5 minutes.)

🟨 Glute Bridges

This exercise looks easy but it is not that easy. When I lie on the mat with my back on the floor, my hands flat on the floor and my legs slightly erect and lean on my feet, I realize that this exercise is easy. Every time I move up and down from the floor, my stomach is under pressure and my back muscles are making a gurgling sound. I did the exercise easily at first, but the next time I did it, I felt a little difficult.

• This exercise works my back and stomach very well. When my back muscles were making a gurgling sound, I realized that this exercise was giving me results in the right place. I was breathing heavily. I felt a sharp pain in my stomach because of the fat on my stomach. (I do 3 sets of this exercise and do 10 reps in each set.)

🟩 MOUNTAIN CLIMBERS

Mountain climbers exercise is very beneficial for the body, it is a lot like running. I have to run with my hands on the ground and my feet forward and backward. This puts a lot of pressure on my hands, which strengthens the balance of my hands and on the other hand, puts pressure on my stomach, which cuts down on belly fat. If I talk about legs, then this exercise affects the legs the most because moving the legs forward and backward moves all the leg muscles and strengthens the legs, which increases the strength of the legs.

• Although I thought this exercise was easy at first, I felt difficult while exercising. When I did the exercise, my heart rate increased and my breathing became fast and I felt very tired. My whole body was sweating. At first, I did it for 20 seconds, but the next time I did it again for 20 seconds, I felt pain and the last time I did it for 20 seconds, I felt like I could not keep my body balance by leaning on my hands and if I talked about moving my legs, my legs were not moving properly. I feel tired after exercising and when my throat gets dry from thirst, I drink water. (I do this exercise in 3 sets and spend 20 seconds in each set.)

🟥 LUNGES

I think the LUNGES exercise is a balance exercise. It puts a lot of pressure on the legs and more on one leg, so our body balance is more on one leg, so we have to do this exercise while maintaining balance. First, I stand with my feet forward and the toes of the back feet facing forward, then I put my back feet down and balance on the front feet and go down and up.

• This exercise put a lot of pressure on the front feet, so the muscles in my legs felt like they were separating from the bones. My leg muscles were getting tight. In this way, I continued the balancing exercise. The second time I did it, my leg muscles felt like someone was biting my leg muscles. My whole body was shaking to keep my balance as I went down and up. The last time I did it, I fell to the ground, my legs went numb and my leg muscles started shaking frequently. (I do 3 sets of this exercise and do 10 reps in each set.)

🟦 Overhead Dumbbell Press Exercise

Overhead Dumbbell Press exercise is quite effective. I already had dumbbells in my house and this dumbbell weighs 7 kg. It is an iron dumbbell so I did not have to collect dumbbells. This exercise is easy to perform in the first position. Standing with 2 dumbbells in 2 hands, I have to straighten 2 arms from below the chest above the head and lower them from above to below the chest. In this way, I did 3 sets of 30, 10 reps per set. This is a shoulder exercise, it puts some pressure on the back as well as the shoulders and brings balance to the hands. (I do 3 sets of this exercise and do 10 reps in each set.)

• I was able to do this exercise easily at first but it was quite difficult to lift it the second time. It felt like my shoulders were tearing in some places and I felt pain. The third time I did this exercise, even though I had strength in my hands, I had a lot of difficulty lifting the dumbbells up. My ankle went numb for a while and the muscles in my ankle felt like they were swelling up quickly and it felt like something heavy was being put in my ankle. I started exercising and massaging my ankle.

🟧 Cool Down

Cool-down exercise is the last and the most peaceful exercise that makes the body relax. After intense exercise, when the body relaxes, the exercise is planned to end and then the energy in the body decreases. I do this exercise to stretch my body and thus I rest my body parts. Today I feel very good after exercising although I am tired so at the end of the fatigue I take a picture of my tiredness.

As a result of the hard workout, sweat is pouring from my body. As a result, my heart rate slowly starts to stop and my body's energy starts to run out and through this exercise, I start to feel comfortable. When my body cools down, I feel refreshed.

When I sweat profusely during exercise, I take pictures of myself sweating and tired. I look very tired in the pictures, the amount of exercise was a bit too much for today. My body cools down and I feel sleepy.