My Fitness Daily Routine || 13-11-24 || Exercise Routines And Playing Football💪🏾⚽🏋🏾♂️.
Hello fitness enthusiast💪🏾! I hope you've been prioritizing your physical well-being with regular exercise. I'm excited to share highlights from my fitness training yesterday, expertly guided by my coach, @ngoenyi. Yesterday's session at StayFit Fitness Club was nothing short of amazing. We combined exercise routines with a game of football, my favorite sport. It was an incredible way to stay active, challenge myself, and have fun. In today's fitness post, I'll highlight:
✅ The exercise we did.
✅ The execution method.
✅ Physical benefits of the exercises.
✅ The outcome of the football game.
To ensure our team's branded Steemit jerseys were ready for the football game, I made a conscious effort to arrive early at the fitness club. Since I'm responsible for handling the jerseys, I left my house by 6:00 am, immediately after our family's morning worship. I opted to walk, which took about 35 minutes, and arrived at the club by 6:35 am.
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Upon arrival, I promptly hung our Steemit jerseys out to dry in the sun. I also placed our music box in the sunlight to recharge, ensuring it would be ready to provide energizing beats for our fitness training. With everything in order, we kicked off our session with a dynamic warm-up routine, followed by our main exercise regimen for the day.
Lateral Toe Touch
Lateral Toe Touch was the first exercise we did, and to execute this program properly, below are the following steps to follow:
- Stand with your feet wider than shoulder-width apart, toes pointing forward.
- Slowly lower your body down into a bending position, keeping your back slant and your knees straight.
- While maintaining the bent-down position, stretch your right hand down to touch your left toe.
- Immediately switch hands and touch your right toe with your left hand.
- Continue alternating hands and touching opposite toes while holding the bent-down position.
We completed 1 set of Lateral Toe Touch, consisting of 20 repetitions with each hand, totaling 40 repetitions. After a brief rest, we continued with the program. Some of the physical benefits of the Lateral Toe Touch exercise include:
- Improving flexibility and range of motion in the hips, knees, and ankles.
- Increasing strength and stability in the core and leg muscles.
- Reducing muscle tension and improved overall mobility
Standing High Knee Lift
Standing High knee Lift was the second exercise we did, and to execute this program properly, below are the following steps to follow:
- Stand on one leg, with the other foot lifted off the ground. Keep your standing leg straight and your core engaged.
- Quickly lift the raised leg up towards your chest, aiming to bring your knee up to jaw level.
- Hold the lifted position for a brief moment (about 1-2 seconds).
- Quickly lower your raised leg back down to the starting position.
- Switch legs and repeat the exercise with the other leg.
We completed 50 repetitions of Standing High Knee Lifts, divided into 25 repetitions per leg. The intensity of this exercise was exceptionally high, so we incorporated a 1-minute break between sets to rehydrate and recover before tackling the next set. Some of the physical benefits of the standing high knee lift exercise include:
- Standing High Knee Lifts increase flexibility in the hips, knees, and ankles.
- This exercise targets the quadriceps, hamstrings, glutes, and core muscles, building strength and endurance.
- Standing High Knee Lifts challenge balance and coordination, improving overall stability and reducing the risk of injury.
Standing Heel Touch
Standing Heel Touch was the third exercise we did, and to execute this program properly, below are the following steps to follow:
- Stand with your feet hip-width apart, facing forward, and keep your back straight.
- Slowly bend one knee, keeping your foot behind you.
- Reach back with one hand to touch your heel.
- Gently touch your heel with your hand, keeping your knee bent.
- Slowly return to the standing position, lowering your hand and straightening your knee.
- Repeat the exercise with the other leg, bending the other knee and reaching back with the opposite hand.
We took a unique approach with this exercise, synchronizing our movements with the energetic Tabata song beats. Instead of counting repetitions, we followed the rhythm, pausing when the music stopped and resuming when the next round began. The experience was thoroughly enjoyable! Some of the physical benefits of the standing heel touch exercise include:
- It improves flexibility and mobility in the knees, hips, and ankles.
- It increases strength and stability in the legs and core muscles.
- It ehances balance and coordination.
We concluded our three-exercise routine and transitioned seamlessly into a 10-minute stretching session. This essential cool-down phase helped prevent injuries, reduce muscle soreness, and ensured we remained flexible and fit for the next day's fitness training.
Yesterday's Fitness Training Photo Gallery 📸
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Football! Football!! Football!!!⚽⚽⚽
Following our stretching routine and a brief rest, we kicked off an exhilarating football game among teammates. As tradition would have it, Ambassador took charge, expertly dividing us into two teams of 11 players each: Team Yellow and Team Blue. With the teams set, we were ready to begin a thrilling match.
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The football game at StayFit Fitness Club is always an absolute blast! We play for the sheer joy of it, without the pressure of competing for a championship title. Adding to the excitement is the mix of male and female players, creating a lively and dynamic atmosphere. What's truly remarkable, though, is how our weekly Wednesday games have helped build confidence and skills in players who were initially hesitant or inexperienced. It's wonderful to see individuals grow and improve with each passing week.
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The football match was intense and closely contested, with neither team willing to concede. Unfortunately, there can only be one winner. Team Yellow, led by their formidable attacker @kidi40, emerged victorious against Team Blue, which consisted of my coach @ngoenyi and me. Although we put up a good fight, the final score was 4-1 in favor of Team Yellow. The abrupt end to the game added to our disappointment, but we acknowledged Team Yellow's impressive performance and looked forward to a rematch.
Team Yellow Happy Moment📸
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Wednesday at StayFit Fitness Club was an absolute blast. I thoroughly enjoyed the exercise routines and the thrilling football game with my teammates. The team spirit, sportsmanship, and laughter made for an unforgettable experience. I'm now counting down the days until next Wednesday, when I can reunite with my teammates for another fun-filled football game. I'm eager to learn from them, improve my skills, and create more wonderful memories together. Do you still find it dificult to exercise regularly? Oh! Just make that first step and I promise you'll add fitness to your weekly schedule.
I'll be excited to share my next fitness update. Stay tuned for inspiration, tips, and motivation.💪🏾🏋🏽♂️.
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