"SEC-s20w4: Fitness Training 👉 strengthening the muscles at the buttocks and hips region"
This is @alli001 from #Nigeria🇳🇬.
 |
|---|
How can days be so fast? Can't believe we're already in week #4 of SEC-s20 of Fitness Training led by our admirable coaches @ngoenyi and @genomil. Consistency they say is the key, that's why I couldn't afford to miss this week's training session, which it focus is on "strengthening the muscles at the buttocks and hips region".
Before delving into the main programs of week #4, as instructed by the coaches, I carried out my warm-up programs which were;
- Jogging (2 minutes)
- Running in place (2 minutes)
- Knee lifts (2 minutes)
- Rowing (2 minutes)
- High knees jump (2 minutes )
After that, I progressed to cardio programs which were;
- Stair climbing (8 sets of 15 repetitions)
- Jumping jack (8 sets of 15 repetitions)
- Jumping rope (8 sets of 15 repetitions)
- Stationary cycling (8 sets of 15 repetitions)
- Skipping (8 sets of 15 repetitions)
Building on my progress from last week, where I completed 7 sets of 15 repetitions, I decided to challenge myself further by increasing the volume to 8 sets of 15 repetitions. Having completed these invigorating workout sessions, I felt revitalized and primed to tackle this week's fitness training with enthusiasm. Now, let's dive in and make it happen!!! I started tackling this week's fitness training with "Jump squat👇🏽"
Here are the steps I took to successfully execute the program:👇🏽
- I stood with my feet shoulder-width apart, my toes facing forward.
- I engage core muscles and maintain good posture.
- Lower my body down into a squat position
- Keep my back straight.
- Bend my knees, keeping weight in heels.
- I lowered down until thighs are parallel to ground.
- I jumped upward from squat position
- Extend legs.
- Land softly on step board.
- I immediately repeat, alternating between squat and jump.
I found the jump squat exercise surprisingly manageable, possibly due to the motivating music playing from my music box. Initially, I performed the exercise on the regular floor, but when I didn't feel the desired intensity, I opted to incorporate a step board to amplify the challenge and achieve optimal results. I completed 4 sets of 12 repetitions as requested, with a 1-minute rest period in between to rehydrate. Next on the agenda was "Single leg dead lift (with dumbbells)👇🏽.
Here are the steps I took to successfully execute the program:👇🏽
- I stood on one leg (e.g., left leg).
- Held dumbbells with both hands.
- Keep back straight, core engaged.
- Slightly bend knee of standing leg.
- Hinge forward at hips.
- Keep dumbbells close to body.
- Lower dumbbells to ground.
- Balance on one leg.
- Then maintain balance.
After reviewing @ngoenyi's demo video on this program, I noted that performing the exercises without dumbbells was primarily recommended for beginners. Considering my advanced fitness level, I opted to incorporate dumbbells into the routine to maximize the effectiveness and intensity of the workout. I completed 4 sets of 12 repetitions as requested, with a 1-minute rest period in between to rehydrate. Next on the agenda was "sumo squats" (with dumbbells)👇🏽
Here are the steps I took to successfully execute the program:👇🏽
- I stood with my feet wider than shoulder-width apart (sumo stance).
- Toes pointed outward (about 45 degrees).
- Keep back straight, core engaged.
- Held dumbbells.
- Lower my body down into squat position
- Keep weight in heels.
- Bend knees, keeping back straight.
- Lowered down until thighs are parallel to ground.
- Pause for brief moment (1-2 seconds).
- Push through heels to return to standing position
Honestly, this was my inaugural attempt at sumo squats, and incorporating dumbbells into the exercise proved highly effective. The added resistance specifically targeted my hips and glutes, intensifying the workout and yielding the desired impact. I completed 4 sets of 12 repetitions as requested, with a 1-minute rest period in between to rehydrate.
 |
|---|
I was surprised to discover that staying hydrated during exercise, even with just a sip of water, can significantly boost energy levels. Mid-workout, I began to feel fatigued, doubting my ability to complete the prescribed repetitions. However, after taking brief water breaks every minute, I experienced a remarkable resurgence of energy, enabling me to push through and finish strong.
 |
|---|
Following my exercise routine, I transitioned into a thorough stretching regimen, a crucial yet often overlooked aspect of post-workout recovery. Recognizing that inadequate stretching can lead to muscle soreness, I prioritized various stretching exercises to conclude my session
Reflecting on the three exercises, I found that two were relatively effortless, whereas the single-leg deadlift with dumbbells presented a notable challenge. Specifically, transitioning from the bent position to the starting posture proved shaky, as I quickly felt unstable and vulnerable to losing balance. However, I drew on my resilience, overcame my fears, and successfully executed all the programmed exercises.
Performing these exercises three times this week has yielded tangible results. Notably, I've experienced increased muscle soreness in the gluteal and hip regions, indicating effective muscle engagement. Additionally, I've noticed a slight increase in muscle mass, as evidenced by the snug fit of my previously loose-fitting shorts.
 |
|---|
 |
|---|
To maintain a balance diet, I opted for a modest serving of salad rice infused with protein. Following a 30-minute wait, I replenished my fluids with coconut water, often referred to as the 'water of life.' Its refreshing and rejuvenating properties left me feeling invigorated and revitalized. Shortly thereafter, fatigue caught up with me, and I succumbed to a restful slumber, bringing my muscle-strengthening at the buttocks and hips region endeavors for week #4 to a close.
The pains I felt is that when I'm trying to bend down and pickup something, I'll feel as if something strong is inside my hips and buttocks, this is to show that the exercises I did was effective. I'm grateful for the expert guidance provided by our exceptional coaches, @ngoenyi and @genomil. Their valuable instruction has yielded tangible results. Until next week, steemfit and stayfit🏋🏽♂️.
| Pictures | Originally mine (Tecno camon20📸) |
|---|---|
| YouTube videos | My YouTube handle |
https://x.com/allicrypto01/status/1842382268242731039?t=Q4trWHvUyjwW5YNkjJNU0g&s=19
Upvoted. Thank You for sending some of your rewards to @null. It will make Steem stronger.
Congratulations, your post has been upvoted by @scilwa, which is a curating account for @R2cornell's Discord Community. We can also be found on our hive community & peakd as well as on my Discord Server
Felicitaciones, su publication ha sido votado por @scilwa. También puedo ser encontrado en nuestra comunidad de colmena y Peakd así como en mi servidor de discordia
Thank you for the support 🫂☕
Wow, that is real work out, well done. It is something that I always tell myself that I should do regular exercises. Often it is important to get a routine, then we get used to that and do it automatically. Human we are too lazy and try to find any reason for us to get excuse.
The exercises that you presented explain very well what muscles of the body will get trained and using video demonstration it is easy to understand and to do it correctly.
Wonderfully presented fitness post, thank you!
Thank you for your kind words. You're right that human feel lazy when it comes to exercising, but when you know the great benefits ahead, you'll be pushed to workout atleast 1 hour daily.
I can remember those aiching muscles all too well after you had a good workout. Luckily it doesn't last forever.
The golden ticket, be back tomorrow!
Best wishes!
Surely I'll be back tomorrow, thanks for the wishes dear Grandma ☕☕☕
Pleasure!☕
¡Holaaa amigo!🤗
Aunque estos ejercicios no son de gran impacto, la hidratación es fundamental. Siempre recuerdo que en una ocasión alguien me comentó que no se hidrataba y debido a ello, se llevaba de aire por lo tanto, no podía concluir la rutina.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚