Staying fit / Core exercises

walictd (75)in #burnsteem25 • 13 hours ago

Hi friends, after reading around I am interested in participating in an amazing challenge this week. The challenge is titled: " Staying fit / Core exercises" by sir @marvinvelasquez following the contest link.

^{Edit by PixelLab}

Previously I also invited other friends such as Mr. @irawandedy, Mr @muzack1 , and Mr @pelon53.

Taks 1

You are going to do the three exercises explained at home.

Today, January 09, 2025, I have actually done the three exercises described in the material, the exercises I did at home and I was also helped by a video by my close friend. It can be seen in the video later below, that there I have also worn sportswear such as training pants and t-shirts.

Taks 2

Select a level in each one

Here I will choose the level of each of the 3 exercises that I practiced. All of them are in accordance with the guidelines that have been given:

Exercise Level Repetitions

Inverted Climbing Normal 20 reps (10 each side)

Dorsal flexions Normal 10 reps

Oscillations Normal 40 reps (20 each side)

Taks 3

You must perform the number of repetitions of each level of exercises in two movements, with a 10-second rest. For example, if you choose the easy or soft level, you do 10 repetitions of climbing, rest for 10 seconds and do 10 more.

The 3 exercises that I was told to practice were Inverted Climbing, Dorsal flexions, and Oscillations. all 3 have their own levels, as I have explained and also practiced. When I did the Inverted Climbing exercise, I chose the normal level where I did 20 reps of 10 reps each side, then I took a short break of about 10 seconds, then I repeated the same movement of 20 reps (10 each side). Likewise, when I did the Dorsal flexions exercise, I chose a normal level too, where I only did 10 reps, then rested for 10 seconds, then continued with 10 reps. I also did the same thing when practicing the Oscillations exercise, I chose the normal level. In the normal level for this exercise, I did 40 reps (20 each side), then rested for 10 seconds, then continued with 40 reps (10 each side).

Taks 4

Make a demonstration video doing the three exercises with the instructions above. Use the following chart to guide you in doing so:

Exercise Repetitions Rest Repetitions

Inverted climbing 20 reps (10 on each side) 10 sec 20 reps (10 on each side)

Dorsal flexions 10 reps 10 sec 10 reps x level

Oscillations 40 reps (20 on each side) 10 sec 40 reps (20 on each side)

Let's take a look at my demonstration video below, which includes all three exercises, and corresponds to the table above.

Taks 5

In your own words, tell us about your experience and how you felt when doing the exercises. (It is not necessary to explain the technique in writing)

After I did these 3 exercises, there were many benefits that I felt including:

^{Inverted Climbing}
- When I was doing the Inverted Climbing exercise, I felt a little tired, even though at that time I only chose a normal level, maybe because I rarely do this exercise, I used to do it when I joined martial arts, but because I haven't done it for a long time, I will definitely feel a little sore in the arms, stomach and thighs. But after doing it, where I feel sleepy in the morning, the sleepiness disappears and the stomach and arms feel hard. So it is very necessary to do this exercise to increase the strength of the arm muscles, abdominal muscles to the thighs.

^{Dorsal flexions}

Meanwhile, when I do this Dorsal flexions exercise, my chest and stomach are a little like holding my breath, but it's okay even after repeating several times my stomach seems to feel stronger and harder. So this exercise is very suitable in order to increase the strength of the abdominal muscles.

^Oscillations

And when I do the Oscillations exercise, I feel tired because the exercise is done repeatedly and a lot. The fatigue may be worth it though, with this exercise certainly relieving soreness in the shoulders, arms and waist. It needs to be done regularly in order to get maximum results.

The point is that these 3 exercises provide benefits to the body and will also increase muscle.

Best Regard
@walictd

Taks 1
You are going to do the three exercises explained at home.

Taks 2
Select a level in each one

Exercise	Level	Repetitions
Inverted Climbing	Normal	20 reps (10 each side)
Dorsal flexions	Normal	10 reps
Oscillations	Normal	40 reps (20 each side)

Taks 3
You must perform the number of repetitions of each level of exercises in two movements, with a 10-second rest. For example, if you choose the easy or soft level, you do 10 repetitions of climbing, rest for 10 seconds and do 10 more.

Taks 4
Make a demonstration video doing the three exercises with the instructions above. Use the following chart to guide you in doing so:

Exercise	Repetitions	Rest	Repetitions
Inverted climbing	20 reps (10 on each side)	10 sec	20 reps (10 on each side)
Dorsal flexions	10 reps	10 sec	10 reps x level
Oscillations	40 reps (20 on each side)	10 sec	40 reps (20 on each side)

Taks 5
In your own words, tell us about your experience and how you felt when doing the exercises. (It is not necessary to explain the technique in writing)

#slcfitness-s22w4 #steemexclusive #learnwithsteem #club5050 #indonesia

13 hours ago in #burnsteem25 by walictd (75)

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walictd (75) 12 hours ago

https://x.com/walictd/status/1877302818622587169

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cymolan (74) 4 hours ago

Senang bisa mengikuti latihan bersama saudara, anda benar-benar telah menguasai beberapa gerakan yang diberikan dalam pelajaran ini. Semoga beruntung dan berkah.

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walictd (75) 4 hours ago

Thanks sob

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Staying fit / Core exercises

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