"SEC-S25W1: Full Body Focus"

Today, in the first week of Steemit Challenge 25, I will participate in SEC-S25W1: Full Body Focus contest.

When We think of the main thing of good health and happiness, exercise comes first. Good health is achieved through exercise more than food, so exercise is essential for everyone to stay healthy. So today I will participate in a beautiful competition of @ngoenyi Ma'am with exercise. I hope everyone will like it.

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First of all, I praise Mam because Mam has shown the exercises very beautifully and to participate in this competition, you have to exercise. And this can change us from many diseases. Also, if someone gets the joy of exercise once, he will continue it, so when he sees him, another person will be attracted to do it.

🟦Warming-up

This exercise is called the initial exercise, it is done at the beginning of the exercise and by doing this, blood circulation increases, the body warms up quickly and encourages us to do the next exercise. Many times, our muscles get tense during exercise, but this does not happen when we do this exercise. I did it for about 5 minutes, but my heart rate increased as a result of doing this exercise.

This helps me to do the next exercises. The exercise is much like jogging, and as a result of moving your arms and legs, your entire body becomes more flexible and everything in your body gets moving, which increases your blood circulation.

🟨 Push-ups

Push-ups are one of the freehand exercises. This is a very popular exercise, but this exercise highlights the beauty of the body. It affects the hands, wrists, shoulders and chest, so this exercise creates the primary beauty of the body.

Lying down tall, keeping your hands down along the chest, you have to press down on your hands and press up from the bottom to the top, but while going down, the body does not touch the ground. Doing this creates a beautiful structure for the triceps and chest.

• I did 3 sets of 10 push-ups per set, thus doing 30 push-ups.

• Although I was able to do it in the first stage, in the 2nd and 3rd stages, my body's strength ran out and my heart rate increased a lot, as a result of which my body started sweating and I started breathing frequently. However, I enjoyed doing this exercise.

🟩Dumbbell Bent-over Rows Exercise

This exercise is a backside exercise. For this exercise, I stood with a 10 kg dumbbell in both hands, my knees slightly bent, and my back slightly bent downwards. Then I kept lifting and lowering the dumbbell from the bottom up along the stomach.

However, when lifting it from the bottom, I lifted it hard and when lowering it from the top, I lowered it slowly. This gives good results on the backside.

• I felt great joy and a good feeling while doing this. It does a very important job of strengthening the back. I did it in 3 sets of 10 reps per set.

🟥 Dumbbell Squats Exercise

Dumbbell squat is a very important exercise for us. It is not only a run or leg exercise, but also works well on our arms and back. Doing this makes the legs feel a lot of strength and plays a big role in staying upright.

I took 2 dumbbells from my rod factory, they are iron dumbbells, but I did the exercise with 2 dumbbells weighing 10 kg each and 2 dumbbells weighing 20 kg. I did 3 sets of this exercise and 10 squats in each set.

• To do this exercise, I sit with my hands down and my chest straight so that it does not touch the ground, and when I get up, I stand on my feet.

• Although the exercise is a little easy at first, the next time I do it, my legs start shaking a little and get stuck.*

🟦 Plank Exercise

This exercise looks easy but is not easy. Standing with your arms and legs down puts more pressure on your arms and legs and more pressure on your stomach. So this exercise is very effective in strengthening your arms and legs, reducing your stomach and keeping your spine strong and straight.

• The first time I did the exercise, it seemed easy, but the next 2 times I lost my body strength and then I lay down on the floor. I did this exercise again.

• I did this exercise for 3 sets of 15 seconds each.

🟧Cool Down

After all the exercises, I do some freehand exercises again which keep all the muscles of my body tense, so I do relaxation exercises like I do.

I am very happy that I did all the exercises. However, I did these exercises for 2 days. Although I used to do it for 1 day, I knew that if I did it in one day, I would feel more pain in my body later, so I decided to do it in 2 days.

However, on the first day, before exercising, my body felt very heavy, which felt light the next day after exercising and the lethargy went away. I felt a lot of energy in my body.

Full Workout Video