Learning challenge s23w3: "I Love My Body /Jump squats, side squats and lunges (let's build lower body muscles)
Greetings and welcome to my blog. It’s another exciting week to show love to our body. Well the exercises have been getting interesting by the week with this week being the most interesting with the jumps squats, side squats and lunges. Excercises not meant for the weak. Hahaha. More on my experiences as we progress.
Excercise we know is a very important part of our life and it’s immense benefits cannot be over emphasized. So without much ado, join me on this week’s exercise on jump squats, side squats and lunges.
Task tables for the jump squat, side squat and lunges
| 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 |
Jump squat
Well I know of jumping and squatting before now but I don’t know they can be combined. Well, here we are. We all learn daily. So in the seemingly simple exercise, we are to combine jumping and squatting at the same time.
Just like how we do a normal jump and trying to compel ourself upwards then on coming down we do a squat and repeat the process again. The excercise actually works on our butts in trying to squat and on our thighs during the jumping and squatting. Very good in building the lower muscles of our body.
I repeated this 15 times and took a 10 seconds rest and then repeated 15 times again.
Side squats
Side squat a very tricky exercise and requires tenacity and strength to complete. While assuming a squatting position, we keep one leg at a spot while moving the other leg to the side and back again at angle ninety degree. This is repeated 15times for one leg and the other leg too for 15 times. A ten second rest is observed and the whole side to side movement is repeated again for both legs.
It was really an exercise indeed and this works on the thighs especially and on the knees and legs.
Lunges
Hmmmm. Here the matter finished. This involves forward and backward movement of the leg and bending of the knee as the name implies. You lung forward with your knee bent and backward again as a balance to the front lunge. This is repeated 10 times for the forward and backward making 20 repetitions for one leg and the same is carried out for the other leg with a ten seconds rest in between the 20 repetitions lunges. This works on the things and legs strengthening.
Task video
At the end of the program, what is the overall feelings and where did you feel the pains the most?
Honestly, I cannot even begin to explain my overall feelings doing these excercises. When I was watching the tutorial, I was wondering how I was going to do all of that. For someone who it’s the first time exercising such, it was a big deal.
The squat jump happened to be the easiest for me amongst all the exercises. The first round seemed easy until the second round. By the time I was getting to the tenth jump, it took all the resilience I could muster to push to the 15th jump. My things, my knees, my waist especially my gluts was on fire.
I literally heard my hip bones making a zzzzzzzzzzzzzzzz sound from the strain of the squatting. Oh my God, I had to reach for the bed and laid down first for about 10 minutes to understand what was happening. After the little rest then came the side lunges.
Ahhh, it wasn’t easy at all. My things and knees were so painful and sustaining the squat was a lot. I barely managed to do the much I could truthfully. My legs were shaking.
Hmmmm, then came the Lord of the excercises. Ahhh. If felt like I was giving a death sentence in doing those lunges. I was already tired and those were the most difficult. My knees and things were struggling to survive the pains. At a point I wanted to give up but I was like my two exercises will not be in vain.
I decided to adopt the slow and steady pattern and pusg myself to finish. It wasn’t easy at all and that’s because I wasn’t used to regular exercising. By the time I finished, I couldn’t walk well. I had to pull off my canvas to be able to walk to my room.
It’s been three days and my butt, my things especially, are still painful. I don’t walk well and I literally scream in pain to squat, sit or stand and do my regular chores. I had to gradually keep practicing little by little the much I can to alleviate the pain like ngoenyi advised but I can’t push more like the first day cos the pains are quiet much.
Why do you think you personally need these programs?
From the explanations above, it’s obvious I need this exercises to help my body fit because if I was used to doing regular exercises, I won’t be feeling so much pain like I was feeling.
Therefore I personally need this exercise Because these exercises will help to strengthen and tone the muscles of my legs and thighs giving them more power thereby helping me to build stability, agility while also working on my cardio.
It will also help to strengthen my hip muscles and the muscles of my legs, my gluts and my quadriceps.
In general they would they would make for cardiovascular fitness, strengthen my muscles, provide flexibility, endurance, power and balance.
¡Holaaa Alexander!🤗
Con constancia, disciplina y mucha dedicación, vas a lograr esculpir tu zona inferior del cuerpo y, te aseguro que la próxima semana, esos dolores van a disminuir hasta el punto de desaparecer, ya que dichas áreas van a asimilar el movimiento que le estarás dando.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚
Well said sister…thanks for stopping by🤗