Hello fellow fitness enthusiasts. I'm excited to dive into Week 2 of the Season 23 Learning Challenge. This week, we're shifting our focus to upper body exercises, as outlined in the lesson post. I've thoroughly reviewed the requirements and am ready to tackle this week's assignment. Below, I'll provide a detailed explanation and video demonstration of my understanding of this week's lesson.
The Arm circle And How To Perform it
The arm circle exercise may appear effortless, but don't be fooled, it demands endurance and determination. This powerful exercise targets your chest, shoulders, and arms, providing an effective way to build your upper body without any weights. Here's a step-by-step guide to performing the arm circle exercise:
Stand with your feet shoulder-width apart, toes facing forward or slightly outward.
Hold your arms straight out to the sides at shoulder height, with your palms facing downwards.
Make small circles (clockwise ) with your hands for the specified number of repetitions (e.g 40 reps) as the lesson post.
Switch directions (anti clockwise) and repeat the circle movement.
Shadow boxing and How to Perform it
As the name suggests, shadow punching involves throwing punches in the air, mimicking the motions of boxing or self-defense. This high-intensity exercise targets your arms, shoulders, and chest, improving cardiovascular endurance and burning calories. Here's a step-by-step guide to performing the shadow punching exercise:
Stand with your feet shoulder-width apart, toes facing forward or slightly outward, and your knees slightly bent.
Clench your fists and hold them up in a guard position, with your left fist in front of your left ear and your right fist in front of your right ear.
Throw quick, light punches in the air, alternating between front, side, and uppercuts.
Remain stationary, with your feet rooted to the ground. Focus on rotating your torso and generating power from your punch.
Remember, slow and steady wins the game. To maximize the effectiveness of both Arm Circle and Shadow Punching exercises, it's essential to perform them at a slow and controlled pace.
The Muscle groups that are strengthened during shadow boxing and arm circle exercises
Regularly practicing Shadow Boxing and Arm Circle exercises can significantly strengthen and tone the upper body muscle groups, including the chest, shoulders, back, and arms. Additionally, Shadow Boxing provides improved stamina and endurance, increased power and intensity in punches, and enhanced guard position and overall boxing technique.
By incorporating these exercises into your routine, you can develop a robust and effective boxing stance, enabling you to throw punches with precision, speed, and power.
Video demonstration.
I did my video exercise following the shadow punches and and arm circle as follows...👇🏾
| Forward, sides and upwards | 40 punches on each sides | Rest for 10 seconds | Repeat the number on each sides without editing the video |
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| Clockwise and anticlockwise | 40 circles each | rest for 10 seconds | repeat same without editing the 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?.
Exercising always leaves me feeling invigorated and accomplished, and today's session was no exception. After completing the arm circle and shadow punching exercises, I felt a sense of pride and satisfaction. Seeing the sweat on my body was a testament to the hard work I put in, and it brought me joy. I was fit and ready to tackle the day's task💪🏾.
The exercises were intense, especially the arm circle. However, I felt pains the most in my arms and shoulders after completing the routine. Despite the pain, I persevered and finished the assigned repetitions. It's worth noting that while the program targets the chest, I felt the most strain in my arms and shoulders. Nevertheless, I'm proud of myself for pushing through the challenge and completing the exercises.
Do you think shadow boxing and arm circle are good for you and will you recommend it for others?
I can confidently say that shadow boxing and arm circle exercises are excellent for me, as they contribute to a healthy lifestyle. Moreover, I've been experiencing recurring pain in my left shoulder, and I'm thrilled to discover that today's exercise has alleviated the discomfort significantly.
Given the positive impact it's had on me, I highly recommend these exercises to others, particularly those who suffer from shoulder pain. I'm confident that incorporating shadow boxing and arm circle exercises into their routine will yield similar benefits.
I'm pleased to submit my homework task, as required by @genomil and @ngoenyi. I'm eagerly anticipating the next class and looking forward to continuing this fitness journey. Thank you for motivating us to stay active through this challenge
I'd like to invite @blessedlife @bossj23 and @nsijoro to participate in this challenge
https://x.com/alliFx1/status/1894282907176304647?t=FALjjRUR5rrF_j6Y-mRVjg&s=19
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