SEC-S25W2:Strength and Conditioning"

Hello friends, staying healthy means staying wealthy, we are in season2 already guys. Last week I missed the challenge and this God helped me and I didn't miss out.

This week program is all about strength and condition and i am here to take part

Strength and Conditioning what I understand here is that the program is for to build our strength by staying fit at all times so as to avoid stories that touches the heart at old age.

Growing up I have seen some elderly people bend when they are walking and even my elder sister usually bend when ever she is walking and I say to myself this is lack of knowledge because I believe they didn't have any knowledge about staying fit by exercising regularly.

For this week challenge, 4 program was set for us to perform and I will list them out.

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

In our tasks we are ask to start up with warm-up and stretching.
So warm-up is my first program following by the rest.

I did warm up for about 5 minutes which was stated on the tasks.

The warm-up get me ready for the main task, its help set my mind and build my confidence ahead of the taste.

After 5 minutes of warm up and stretching I moved forward to the next program which was overhead dumbbell press

OVERHEAD DUMBBELL PRESS

Week Focus	Programs	Duration/Reps
Strength and condition	Overhead Dumbbell Press	3 sets of 10 reps

Overhead dumbbell is a program that we perform using a set of dumbbells, there are so many ways this program can be done, I did mine while standing so that it can align to the contest rules. I did the program in 10 duration and I repeated three times. This program helps in building our shoulders muscles and it also help in stomach flattering.

How overhead dumbbell is done.

When performing this exercise you will need to Carry the two dumbbells, that's with your both hands, you have to carry it to shoulder level then carry your hands up above your head and bring it down to your shoulder level. I did mine to the number of times that was programmed for the tasks.

MY EXPERIENCE WHILE PERFORMING THE TASK

In exercise where there is no pains, there is no effect, my experience was on my shoulder, the pains started slowly and it increased as I keep doing the exercises. Though with the pains I have to endure to the end making sure I complete my programe and I know the exercise help me in building my muscles.

GLUTE BRIDGES

Week Focus	Programs	Duration/Reps
Strength and conditioning	Glute Bridges	3 sets of 10 to 12 reps

My next program was Glute bridges which requires a mat so as to help one perform it. This program doesn't require too much strength but you need to be focused so that you can achieve the results

HOW GLUTE BRIDGES ARE BEEN DONE

The first thing you do is to make sure the floor is clean, then you lay your mat on the floor. Then you lie down on the may and your back on the ground, then fold your feet closer to the middle of the mat while you bend your knees. Use your hands to support yourself by keeping it side by side on the mat, after positioning yourself, you lift your hips upward and downward without shifting your hands and legs.

I did mine repeatedly for 12 counts and in 3 sets, I make sure I round it up without resting.

THE EFFECTS OF GLUTE BRIDGES

In this particular program honestly there was no effect immediately, it later the day I hard a slight tommy pains which was not severe. And another impact was my waist because before starting the program I was having serious waist pains but as I was exercising, I didn't feel the pains again, I was totally relieved and it helps me to finish up the remaining program.

MOUNTAIN CLIMBING

Week Focus	Programs	Duration/Reps
Strength and conditioning	Mountain Climbers	3 sets of 20 to 30

This particular exercise looks simple at starting point but while striving it becomes to difficult, it was my most challenging program so far.

HOW THE EXERCISE IS PERFORMED?

This program requires a mat, then you have to lie down, your hands should be on the ground and your toes on the ground too, then you do as if you want to climb a tree by carrying one leg closer to your chest, you interchange with the other legs repeated. You can do it to were your strength can carry, but in the tasks of this program I have to do it to the number of times I was asking to do.

THE EFFECT

This was the most difficult tasks for me because as I keep climbing my legs was as if it want to pull off from my pelvis, I have to use my last strength to complete it.

LUNGES

WHAT IS INVOLVED

This program didn't involve so much, the only thing is that you have to locate a plain ground were you comfortable and perform the tasks.

HOW IT IS DONE?

For one to be able to perform this program, you will need to stand straight then move one leg forward and one backwards, make sure you position your self well then start bending as if you are bending to greet an elderly person.

EFFECT

This program challenges was at the point of bending because you have to keep your body straight while bending, at some point my two knees were hurting badly but I have to endure till the end.

I know with constant exercises I won't experience the knee pains again, it really helped in strengthen my knees bones.

These were the four programs we did then we cool off to finish up the tasks

### COOL DOWN

At this point I needed to cool down my muscles, I have to breathing and out then I did some stretching which I stretched my legs, hands and waist.

I did the whole task at a spot so I needed to cool down. So guys this is where I stop.
I will love to invite my friends to join me for the program @chant @josepha and @okere-blessing

My video of the entire program is being offloaded on my YouTube channel and here is the link