Learning challenge s23w3: "I Love My Body /Jump squats, side squats and lunges (let's build lower body muscles)".
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Design by me, edited on canva.
Dear fitness enthusiast and the Novice, it's a great and brand new week to keep incorporating our fitness routine, of course staying fit is complicated but we do it anyway because we love ourselves and care about our health living.
One of the most intensive exercises of all time is the lower body exercise which we're focusing on this week, our lower body consist of several part which according to on the course it includes, the leg, knee, thigh, ankles, feet, muscles, bones and etc. At the same time, everal exercise can be done to strengthen this region, side squat, jump squat and lunges are the three benefited program that target our lower body and this week I've executed them all.
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Jump squat is a lower body exercise that requires a jumping and squatting position, to execute jump squat, I took a well balanced position to avoid injury, took a squat position with leg arm shoulder width apart, jump my feet a little above the ground and return to the squat position, continuously i execute the total given reps and set.
Jump squat is a great program that Improves the butt region, build muscles, strengthen the quadriceps, increase endurance level, improve cardio as it include jumps lots more. In the other way round, it trigger intense pains in the back of the knee, making it hard to jump.
Side squat is another form of a squat exercise that is naturally tough to execute especially the novice. In this particular type of squat, we're to squat one sided and then repeats the same steps in the other legs, here's the breakdown.
Position myself in a balance surface to avoid slippery, stabilized my feet and gain stamina .
Maintain a squat position as if doing sitting on the air.
Move the right leg sidely while on a squat position and return the same right leg to the starting position.
Repeat the steps until the target reps is executed before switching to the left leg.
Side squat tends to support jump squat in improving the overall lower body as well as the glutes, quadriceps and toning the legs. While it is regarded as the most intense lower body exercise, it play a crucial role building strength in the muscles and improving mobility.
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Lunges is another exercise of the week that works the lower body region. The quadriceps which is a group muscles in front of the thigh and the hamstring which is a skeleton muscle in the back of the thigh is well strengthen during lunges exercises. Here are the steps in executing lunges:
A balance surface is require to support balance and mobility.
A stationary position with leg width apart, one leg stretch forward to bend angle 90 degree and the rear leg is parallel in the ground.
Return to the starting position and continue the process until the targeted reps is complete before switching to the other leg.
This week program is one of it's kind but I managed to execute the three exercises despite the great challenge, below is the tabular form that represents the statistics of the exercise I completed, next is the video representation of the overall exercise.
| Programs | Number of Repetitions | Rest period | second time |
|---|---|---|---|
| Jump squats | 15 reps | 10 seconds | 15 reps (don't edit the video) |
| Side squats | 15 reps on each of the legs (30 in total) | 10 seconds | 15 reps on each leg (without editing the video.) |
| Lunges (front and back) | 20 reps | 10 seconds | 20 reps (don't edit the video) |
I must admit that this is the most intensive program I've had for the week, the effect of this program has gone too far that the whole muscles in my quadriceps are still in great pains.
The first program, jump squat wasn't much intense though the pains was visible in the back of knee, making it a bit difficult to jump. During the last reps, my knee shiver as if it was about to breakdown.
Side squat is the most manipulated exercise for me, the muscles in the front and back of my thigh are still suffering right now. While squatting with right leg, the left leg suffers the pains and the same reflect to the right leg when switching to the left leg, my butt has been affected too. I need some days to recover the pains.
During the Lunges, the pain wasn't much on me though it attack my quadriceps and butt but in a minimal level. My coach always said, no pain no gain meaning it's impossible to achieve greatness without going through difficulties. The pains would've drives me to giving up but I had to endure and at the end, I execute the three exercises.
Some times, we see people with big upper body and chicken lower body; that's because they skip lower body exercise, the core value of lower body exercise is that it balanced or allign our body, therefore complimenting our whole body in a cute way.
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Expanding on the course these exercises; jump squat, side squat and lunges play a crucial role in improving the muscles in my butt, build muscles in my thigh, calves and provides a ton legs. It develop coordination and strengthen my core strength as well.
Incorporating these exercises also play a vital role in boosting my energy, making it easy and convenient to carry on my daily activities such as running, walking, jumping and even climbing up a tree without feeling tired. Without these exercise, my upper body will grow bigger that it becomes domineering to my lower body, making me lazy to perform my daily tasks properly.
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Personally, I really need to incorporate these exercises as an athlete personel, my legs need to be stronger enough to kick a powerful shot to the goalkeeper. These exercises not just strengthen the muscles in the thigh but go deeper to building strength in the legs, it'll prepare me ahead of stay-fit upcoming match with ultra-fit fitness team.
In conclusion, staying fit isn't easy and it has never been easy instead it's a consistent activity, this week program has taught me a lot. Last week was hard but this week is the hardest but it has activate my muscles, preparing them to grow stronger. Thank you @ngoenyi and @genomil for breaking this program to our table, see you all in the next class.
| I place my humble invitation to @suboohi @ulfatulrahmah and @alexanderpeace to join me in this week class. |
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Pictures and video are mine. |
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Best regards KIDI40 |
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You people should not call me to join oo. I don’t know what we did to Ngoenyi to give us this type of exercise to be doing when am not planning to be in the military. Not everyone is strong her like her, I don’t even know how she managed to be doing these type of things. I was looking like a bag of mercy where I was doing exercise for learning challenge. One of my hostel girls saw me where I was resting from one of the excercises and thinking about my life on how I was going to do that last exercise and she told me that I am looking like I have been given a death sentence. That’s the extent of what this exercise put me through. I don’t even know what they are going to score me to start with. All my bombom, thighs, waist, even my arms and shoulder are still paining me from the last exercise. If to say 02 no vote that post na so I for turn Aaron. Come empty go empty. Make una leave ooo…I never even get strength to make the post when my arms dey pain me…make nobody call me ooo😩
Hahahahaha. This one na die. I can't help myself all my thighs are paining me. This week's own is not for the faint hearted.
It took all the determination I could muster to complete these exercises. Am like whaaaaaaaat? At a point I almost gave up when it came to doing that lunges but am like how will I give up when I’ve already done two. It took almost two hours to complete those exercises. When I now finished, I pulled off my canvas and walked barefooted to my room cos I couldn’t walk well. 🤣🤣🤣
Ma Ngoenyi called me this morning to check up on me after kidi carry my matter go group😁
Kidi u be amibo 😂
Lol. She have not called me. Let me go to her house now. She can't break my thigh and not call me to know how I'm recovering.
🤣🤣🤣🤣