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Hello fitness enthusiast💪🏾! It's another day to highlight in words, pictures and videos about my today's fitness routine with stayfit fitness club of which @ngoenyi still remains my able fitness coach. Today, we launched into an invigorating aerobics session, designed to stimulate sweating and reap its numerous health benefits. In my fitness post today, I'll highlight:
✅ The exercises I did
✅ The execution method
✅ Physical benefits of the exercises
✅ Where I actually feel the pains after my workout.
Determined to shake off recent tardiness, I woke up at 5am today to tackle my morning chores and get a head start. My goal was to arrive at the training ground before 7am, and I'm thrilled to have achieved it. Upon arrival, I joined the team for a refreshing jog, completing 3 laps to get my blood pumping. Our coach then led us through a thorough warm-up routine, preparing us for the day's intense fitness training. With my schedule back on track, I felt revitalized and ready to tackle the day's challenges.
Leg Swing🦵🏾
Today's workout kicked off with the Leg Swing exercise. Follow these steps to execute it properly:
- Stand straight with your feet hip-width apart.
- Slowly lift one leg off the ground and swing it backward, keeping your knee straight.
- Hold for a brief moment, then return to the starting position.
- You can as well swing it up behind you to touch your buttocks.
- Repeat with the same process with other leg.
Today's Leg Swing exercise was a great way to loosen up and strengthen our legs. Since it wasn't a hard program, we amplified the impact by doing 20 repetitions for each leg, completing 40 repetitions for 1 set. Below are some of the physical benefits of this exercise:
- It improves flexibility and mobility.
- It strengthens hip flexors, glutes, and hamstrings.
- It enhances balance and coordination.
Shadow Punching 👊🏾
After the Leg Swings, we moved on to Shadow Punching to get our hearts racing and sweat dripping. Follow these steps to execute it properly:
- Stand with feet shoulder-width apart, knees slightly bent.
- Clench fists and hold arms up in a guard position.
- Quickly punch the air in front of you, alternating between straight punches and punching upward.
- Focus on rapid, controlled movements.
We amped up our workout with 2 sets of 50 repetitions of Shadow Punching, totaling 100 powerful punches. The upbeat tunes from our music box made the exercise not only effective but also enjoyable and easy to follow. Below are some of the physical benefits of this exercise:
- It enhances cardiovascular endurance.
- It tones arms, shoulders, and core.
- It boosts agility and reflexes.
Arm Lifts💪🏾
After wrapping up our intense Shadow Punching session, we seamlessly transitioned into Arm Lifts, targeting our shoulders, upper back, and chest. Follow these steps to execute it properly:
- Stand with feet shoulder-width apart.
- Spread arms sideways at shoulder level.
- Lift arms up and down, keeping shoulders relaxed.
The Arm Lifts exercise proved to be tougher than it looked, but our coach's motivational words propelled us forward. We were tasked with completing 50 repetitions, and doubts crept in. However, our coach's mantra , "Program your mind, and you'll conquer", resonated deeply. We focused on mental toughness, visualized success, and pushed through. Below are some of the physical benefits of this exercise:
- It enhances shoulder flexibility and mobility.
- It relaxes shoulder tension.
- It strengthens shoulder muscles.
Before concluding today's fitness training, we dedicated 10 precious minutes to stretching. This essential routine helped us ease muscle tension, improve flexibility, enhance circulation, and support injury prevention. As we breathed in and out, our hearts benefited from reduced blood pressure, increased oxygenation, relaxation, and stress relief. With each deliberate stretch, we lengthened our muscles, calmed our minds, and rejuvenated our bodies. And with that, today's fitness training came to a satisfying close.
Today's Fitness training Photo Gallery📸
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The Pains I felt After The Exercise
As expected, today's fitness training left me feeling slightly sore, particularly in my arms and shoulder region. The Arm Lifts exercise was a challenge, but the temporary discomfort confirms its effectiveness. This soreness, known as delayed onset muscle soreness (DOMS), is a natural response to new or intense exercise. It signifies that my muscles are adapting and strengthening. Embracing this temporary pain motivates me to continue pushing my limits, knowing that each workout brings me closer to my fitness goals.
I'll be excited to share my next fitness update. Stay tuned for inspiration, tips, and motivation.💪🏾🏋🏽♂️.
https://x.com/allicrypto01/status/1856110138136101136?t=8-LtBXsC9ntdAZMxM-xxZA&s=19
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Thank you @wirngo for the support 🫂❤️
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