"Staying fit / Core exercises."
Design by me, edited on canva.
Hello fitness enthusiast and novice, it's another great week to keep going with our fitness routine and it's in my uttermost pleasure to welcome y'all onboard. Fortunately we're already in the week four of our learning and this week, we're targeting our Core.
My core, your core, our core should be exercise if not regularly but atleast some certain days in a week, this is because core exercises has gotten a great advantage in keeping us healthy, proper posture, agile, the goal is to stay fitted.
Furthermore, maintaining a strong core is crucial as it simplicate movement, prevent the overall body from unnecessary injuries and etc. A strong core is our strength, the ability to walk, run, jump, climb, push up is only possible because the core strength is been engaged.
To exercise our core, our coach had properly instruct us on three various exercises, these exercises are as follows: Inverted mountain climber for upper and lower abs, Dorsiflexions for lower back, Oscillations for oblique abdominals.
Inverted mountain climber for upper and lower abs. |
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To execute this type of core exercise; I lie down in a flat surface with my face looking upward, the goal is to perform an inverted mountain climber so I place my arms folded in my head while I bend my leg, probably my knee towards my chest, then I move my upper body in such a distance that my elbow meet together with my knee.
This exercise trigger the whole body, the upper body is in action and so with the lower body; the more repetitions you execute, the more it becomes intense. Because I choose the hard mode, I executed 40 repetitions in two sets, with a ten seconds rest.
Dorsiflexions for lower back. |
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To execute this exercise, I lie down in my mart with my face looking down and toe pointing down, with my aim of dorsiflexing my lower back, I place my arms folded in my forehead and Iift up my upper body above the floor; then i return to the starting position, continuously to the instructed repetitions.
Oscillations for oblique abdominals. |
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After i successfully execute the first two exercises, I progress to the oscillation for obligue abdominal. The process involves in executing this program includes, standing tall with my arms facing sideways, I tried my possible best to bend and touch the side of my knee using my arms in a rotation method.
In all the three programs, I choose to execute the in the hard mode, below is the table of the exercises, the number of repetitions and and the seconds i took to rest.
Exercise | Repetitions | Rest | Repetitions |
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Inverted mountain climbing. | 40 reps. | 10 secs. | 40 reps. |
Dorsal flexions. | 20 rep. | 10 secs. | 20 reps. |
Oscillations. | 80 rep. | 10 secs. | 80 rep. |
Base on the above performance, I present the below videos, a compilation of the three exercises.
In your own words, tell us about your experience and how you felt while doing the exercises. |
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As usual, the feelings was there; the first exercise wasn't tough in the beginning but in the second Sets, the feelings became intense, the pains was felt around the upper and the lower abdomen. In the second exercise, the feelings was felt in the upper body, the lower back and a bit in my abs, i can say that the second exercise was more intensive than the first exercise. the third exercise which happens to be the dorsiflexion, it was like stretching myself sideways so I didn't really feel anything Intense instead I was enjoying the process. In all, discipline and endurance was my key aspect to executing these exercises.
One secret I noticed about core exercise is; they're easy to execute in the initially, but the more repetitions you execute the slowly it becomes intense. At the end I was excited because I was able to achieve milestones, executing a numbers of repetitions.
In conclusion, our core play an important roles in our everyday activities therefore the need to exercise it should be necessary. Thank you @marvinvelasquez for bringing this exercise up, looking forward for next week course.
Cc:@marvinvelasquez. |
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I'm inviting @goodybest @samantha10 and @nsijoro to join me in this contest. |
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PHOTOS. | EDITOR. | VIDEO. |
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Original Photo From Phone. | CapCut. | From My Official Youtube Handle. |
Best regards KIDI40 |
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Veo que realizas con gran facilidad el ejercicio que en lo personal me parece más difícil jejeje, pero como dices se vuelve un poco más pesado con las repeticiones. También logran un gran arco al elevar tu tronco, guao.
La zona media es importante mantenerla fuerte, sin duda estos ejercicios practicados regularmente son excelentes para ello.
Éxitos
¡Holaaa amigo!🤗
Tu flexibilidad para realizar estos ejercicios es fascinante. Sin duda, eso demuestra que tienes tiempo ejecutando estas técnicas para llegar a ese nivel... Continúa así; los beneficios que te aportarán permitirán que seas saludable.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚