SEC-S25W2:Strength and Conditioning"

Hello friends, it is another week of staying fit with different programmes that will help us achieve that. This i week is about Strength and Conditioning. I also love the later part that says Be fit to enjoy your wealth. This is true because if we make all the money but not heathy to enjoy it, then it is meaningless. Our struggles and hustling will be totally in vain. Thus, we need to stay fit to enjoy the rewards of our hard work.

Strength and Conditioning

The programme for this week involves both dynamic and static positions. Generally, it is designed to help us build our stamina, strength, endurance, enabling us to reduce some avoidable risks.

There are 4 programmes to be done this week. They are

^ Lunges
^ overhead dumbbell press
^ glute bridges and
^ mountain climbing.

To start the program I will start with warm up exercises ike stretching and end with a cool down program after engaging in all the 4 programs.

I am doing the warm- ups, getting ready for the main programs. The helps you to get ready and prepare the muscles for what you are about to do.
After the warm-ups, I now started with my first program.

Lunges

What is involved

You don't need any equipment to carry this out. All you need is your strength, stamina and endurance.

How is it done?

To do this, you will have to stand in a straight position, keep one leg in front of the other, then bend both legs . The knee of the leg at the back of the other leg would be very close to ground, while the front knee will be in line with the ankle. While doing this, you ensure that your upper body is kept straight up. This ensures your balance and coordination.

Challenges and Benefits

I was able to complete this program at once. I did not do it bit by bit. It was challenging at a point maintaining my balance, but I had to muster up courage and not give up.

This programme brings about pain in the knees, ankles especially , the leg that is standing at 90°. the muscles of the leg in front and the ability to maintain your posture for the duration of the programme.
Consistently doing this will help you keep the knee active and helps you to know when issues starts developing. It also helps me to stretch the muscles at the back of my legs keeping them active.

Glute Bridges

Next is the programme above. This is perhaps the easiest amongst them for me. We only need the yoga mat for this or if the floor is neat, there may be no need for it.

How to do it

You lie down with your back on the mat facing upward. The next thing is to bend your two knees, with your feet on the floor, bringing them closer to your buttocks. The two arms will be at your sides with your palms facing downward. Then lift your hips up with your palm acting as the pivot while your feet is still placed on the ground.

Then hold you buttocks up for some seconds and lower it. Then do it repeatedly for the number of times required.

Effects

I did not experience any pain or stress while doing this. However, I think it is beneficial for strengthening the stomach and abdomen muscles which I do love too.

Overhead dumbbell press

This programme is carried out using a pair of dumbbells. It can be done either in seating or standing position. The essence is to build the shoulder muscle and it also flattens your tommy.

How is it done?

Carry the two dumbbells to shoulder level then raise your arms up with your palms facing upwards while your body still maintains Its position. Then lower it to the shoulder level and raise them upwards again. Repeat this till desired or expected number of times.

Experiences

The longer you stay the more the pain in the shoulder muscles increases. This exercise works specifically on the shoulder muscles. Helping it to endure and develop more stamina. I was able to complete this section at one time.

Mountain Climber

This is the one that gave me some stress and involved my entire body system. It involves the core muscles and the cardiovascular muscles.

How to do it?.

Once more we need the yoga mat. Lie down in plank position. Lift yourself up with your arm and your toes on the ground, ensuring that your wrist is at a straight line with your shoulder. Then take one knee closer to your chest, stretch it back and quickly replace it with the other knee while the former leg would be standing on the toe. Then do it repeatedly for the number of times required.

Challenges and Experiences

This is perhaps the hardest amongst all. It requires stamina, strength, energy and the working of the entire body. I had to do it twice to complete the required number of times. It is designed to keep you going during difficult times just as you need to hold on when tired while climbing a mountain.

It keeps the leg, chest, thighs and heart at its peak levels.

Cool Down

After the entire task, I have to stretch to cool down. You can see light stretches I did to do so. This one involves stretching the arms, the neck, the shoulders and other parts of the body.

Watch more from the video below.