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Dear fitness enthusiast and the novice, it's a great week to proceed to the week-2 of of our fitness learning challenge. Relax we're all in the same journey I mean the journey of staying healthy through exercise, but remember it takes discipline and hard-work to achieve greatness.
We love our body that why we we prioritize cardio exercises, last week was full of fun as we dealt with running in place and aerobics dance. This week already seems great as the coach alternate the programs, shadow punching and arm circle.
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| Ready. | Action. |
Shadow punching is a type of cardio exercises that require an imaginary fight, it is imaginary fight so all you need is a firm leg's and a balanced position to progress the action. Just like the name, you are to punch the air in a certain reps and set.
It can be execute in different directions, front, sides and upward position. According to the course, it's a type of exercise that tone up the arms and improves coordination and concentration.
During action.
Here is another intense cardio exercises depending on the repetition. According to the course; Arm circle is done by standing straight with shoulder width apart and the arm stretch sideways, while engaging the body weight, the arm keeps circling but slowly for better benefits.
There's only two alternative way of performing this cardio exercise, clockwise and anticlockwise. Due to the intense process of this exercise, it trigger the upper body especially the shoulder.
These two exercises, shadow boxing and arm circle are known for improving the upper body; as we all understand the upper body is made up of different muscles, arms, shoulder, chest and etc, these part are well strengthen during the boxing and arm circle exercise.
Arm circle exercise trigger the deltoid, biceps and the triceps. Regular incorporating this exercise helps in improving and toning the arm muscle.
Shadow punching in particular strengthen the shoulder, trigger the quadriceps and calves as your leg's gain balance while progressing the action. According to the course, shadow boxing improves coordination and build strength as well. These two exercises team up together to strengthen the whole chest region.
For this week program, I've execute the two selected exercises. Below is a tabular form and a compilation of the two video representation of the steps I took to execute the exercise.
| 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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It was very exhausting I must admit, during the arm circle exercise, the beginning was interesting because it looks very easy to execute but as the number of reps increases from especially during the anticlockwise, it becomes more intensive as if I'm circling with dumbbells. The pains was felt in my shoulder, that's the rotator cuff since it holds responsible of the circling, slowly the pains distribute to the triceps and biceps.
During the shadow punching, I find it a bit comfortable as it requires punching and not ha hanging the arms in the air unlike arm circle. But it becomes effective during the last reps, I started feeling the pains in my back and my chest.
In all, it was endurance and determination that kept me intact during the exercise, the pains was really visible but temporary. The rest period was really necessary and crucial because it keeps me refresh and recharge.
Shadow punching and arm circle exercise are a great exercise to regularly incorporate regardless of the intense feelings. for me, these two exercises are good for me as it has a great impact in toning my arms, strengthening my shoulder, my chest and even my back. I've come to realize that exercise are not always sweet but it has a temporary bitter part.
So next time if my friend encounter me asking for a type of exercise that can possible strengthen his or her chest, shoulder, back and tone the arms; I'll proudly recommend arms circle and shoulder punching exercise to him or her.
In conclusion, shadow boxing and arm circle are both a great exercise that comes with a great intense feelings depending on the numbers of reps one choose to execute, thank you @ngoenyi and @genomil for selecting these two exercises for us. Dear fellow student, be determine and exercise endurance to execute these programs, see y'all in next class.
| I'm inviting @nsijoro @alexanderpeace and @ulfatulrahmah to soon join me in this week class. |
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Pictures and video are mine. |
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Best regards KIDI40 |
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