Design by me, edited on canva.
Dear friends, welcome to yet another week of steemfit and stayfit exercise, i hope you guys are having a great day. of course we need fitness to carry out our Steemit tasks effectively and efficiently, achieving this can only be possible by staying fit with steemfit.
Last week, we were into strengthening the muscles at the buttocks and hips region, here again we're focusing on Sculpturing the arms and the shoulder region.
Our arms , our shoulder which are the crucial part of the Upper body needs to be stronger enough to work together with our core strength, but then we need to engage on programs that will promote us to achieve this goal.
As instructed, i begin with some warmup programs to stay active for the week programs, last week i was capable of achieving a six minutes warmup, this week i try to achieve 9 minutes warmup, adding another extra 3 minutes.
Adhering to my instructor, i progressed to the cardio programs as in week #1, this week I tried my possible best to hit a higher repetition than next week. For instance i achieve the below repetitions and in four sets.
| Programs. | Repetitions. | Sets. |
|---|---|---|
| Mountain climber. | 60. | 5. |
| Jumping jack. | 60. | 5. |
| Stair climbing. | 60. | 5. |
| Skipping. | 60. | 5. |
The above programs have highlighted how progressive and determined I am. Below i present to you my preferable programs for Sculpturing the arms and the shoulder.
Sculpturing the arms and the shoulder region. |
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| Press up. |
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So I begin this week with press up programs, as an advanced student i achieve forteen repetitions in four sets; i couldn't initially achieve the repetitive and sets so I had to rest at least 40 seconds at the end of every successful sets.
Press up is a crucial program when it comes to building the arms and Sculpturing the shoulder, for instance engaging core strength to pushup and down helps to build up the chest and build the shoulder stability by engaging the deltoid and rotator cuff.
First I maintain the plank position and set my hands wide apart my shoulder, i close my legs and keep my back and chest flat; by this I maintain a stable posture and allow my hand to carry my weight. Then I engage my core strength and lower myself nearly to the ground, then push up to my starting point and repeat the same process until I achieve 14 repetitions of 4 sets.
| Biceps curl. |
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Here is another potential program for building the arms and Sculpturing the shoulder region, i successfully achieved fourteen repetitions of four set as an advanced student. As instructed I gave myself a maximum of 40 seconds rest to gain strength before resuming the next set, continuously i achieve the given set and repetitions.
This program is beneficial as it adds up the muscles mass and it structure the arm in such a way that handling our daily arms activities becomes easier. Of course we look good and attractive when our arms look good right, so biceps curl is crucial in this aspect.
The steps I took to achieve this program includes, standing straight with my legs close or tuck in, i held my dumbbell in both hands and engaged core strength, slowly pull up the dumbbell with my angle curve to maintain angle 45 position then return to the starting point, continuously i achieve my the bicep curl program.
| Front raise. |
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Remember we're building the arms and Sculpturing the shoulder, so i choose front raise to complete my programs of this week. Here i achieved fourteen repetitions of four sets as instructed, 40 minutes was okay to have a rest and continue when it exceeded. Front raise is a vital program for structuring the arms muscles including the shoulder
I achieved this program by standing straight and holding the dumbbell at hand, I engaged my core strength to stay energized and then I raised the dumbbell forward to hang in the mid air and return to the starting position, i repeat the same process to the other hand.
| Stretch. |
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 |  |
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After i progressively complete the programs, i considered stretching to achieve flexibility. We understand how crucial stretching after exercise is to the body so I achieve a variant of stretches to eliminate injuries attacks. I inhale oxygen and exhale carbon dioxide to prevent my lung.
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| Water for hydration. | Vegetable soup and swallow. |
Staying hydrated is recommended after exercise and I didn't hesitate to consume a cup of water stay hydrated. I actually felt calm and energized after drinking water. I consider vegetable soup and swallow as my nutritional meal, a yummy delicacy with a good taste and a selected ingredient result in good health and I was so fortunate with this food.
Tell us your overall feelings and ask your questions concerning the programs. |
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To be sincere and brief, this week's program is really tough and it requires endurance to achieve a desire repetition and set. Let me not mention press up, i felt like my arms will just frozen. Despite this pains, I feel happy at the end knowing I defeated the tough programs,I feel heavier at my arms and shoulder region which i believe it's a bit improving.
In conclusion. Staying fit is a day to day dynamic, we do our best today and left the rest for the upcoming day. I'm happy to achieve this week programs in accordance with instruction. Thanks you @ngoenyi and @genomil for always staying alert and organizing a weekly fitness program to us, I'm eagerly waiting for next week program.
| I'm inviting @wilmer1988 @goodybest and @saintkelvin17 to join me in this week dynamic. |
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Video link are originated from my official youtube account, pictures are mine. |
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Best regards KIDI40 |
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Upvoted. Thank You for sending some of your rewards to @null. It will make Steem stronger.
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Congratulations! - Your post has been upvoted through steemcurator06
Curated by : @rosselena - Selective Team
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Thank you @rosselena for the support, i really appreciate 🙏🏽 ☺️
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Nice one, you are so active on this workout and I like the way you are smart on this training, you do every training as if it is not difficult hahaha
Keep it up, I'm motivated
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Awww.... thanks for your comments i really appreciate.
My team people always make this same statement but it's not true, deep down the pains are there, but you feel good when you complete your program and do it properly.
Thanks for stepping by..🤗
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That's fine hope to be like you someday
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Happy Sunday bro, is good to see you participating again, keep it up. Your post is extremely amazing, tabulating the list of workouts you did for warm up is a unique thing.
I noticed you were got tired a bit while doing press up so my question is, between the two workouts you did with their videos being uploaded here, Did you actually start with press up?
As for the bicep curls I suggest it would be more stable if you didn't join your legs together, next time just give a little gap in between your legs.
Goodluck for the contest, thanks for the invite. I hope to see another entry from you this new week. 👊
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