_{**Assalamu Alaikum.
Hello everyone,
I am @sojib1996**} _{**From #Bangladesh**} | |-|

*Exercise has many benefits for our health; it usually keeps our body fit, and due to this fitness, it relieves our body from diseases. So every person must exercise. In today's [SLC-S25/W3 |Building Strength (Increased Intensity)](https://steemit.com/steemfit-stayfit/@ngoenyi/sec-s25w3-building-strength-increased-intensity) competition, @ngoenyi ma'am performed a beautiful exercise, I thanked her a lot, I am participating in this competition, and I hope everyone will like it.* ![1000047339.jpg](https://cdn.steemitimages.com/DQmdnRwYKj7Gm16N1gZ3RWtEk67i7ggS3vPS3PzvmF7Jna1/1000047339.jpg) *Ma'am is running a good competition for health, which helps us increase our immunity and maintain balance in the body. Today I have done the exercises given by Ma'am, the description of which is given below.* 🟩warm-up *This is an exercise that everyone can do more or less, but today's warm-up exercise was very easy, it was like running which refreshes and moves all the body's organs.* ![1000047290.jpg](https://cdn.steemitimages.com/DQmeRKBgNpVr1EHPZqFWG2srv64fr3MwjvieL8t27WGsYJK/1000047290.jpg) >I did the 5-minute warm-up exercise. *Usually, this has to be done before exercise because many times there is a possibility of getting injured due to muscle tension due to exercise, so doing this saves you from getting injured.* *As a result of this warm-up, my body gets warm and the lethargy in the body is removed which makes me want to exercise more. Along with this, it increases my heart rate which gradually increases my breathing capacity. After about 5 minutes of exercise, sweat comes out of my body.* 🟨 Incline Push-ups *This exercise is called Incline Push-ups. It is similar to push-ups, but while exercising, you have to press your hands in a high place with your feet down. I used a sitting tool for this. I put my hands there and do push-ups evenly. This puts pressure on the triceps and chest.* ![1000047323.jpg](https://cdn.steemitimages.com/DQmNVNFteBusJGi15R6JS1jci9ipogrqP712tgzADXhQpmk/1000047323.jpg) >I did 3 sets of 10 reps of this exercise. *When I first saw this exercise, I thought it would be a little difficult, but I dared to do the first set. However, I did the push-ups slowly, so it gave good results to my body. When I did 3 sets like this, sweat came out of my body, at one point my hand strength ran out and I felt like I couldn't do it anymore.* *My hands started shaking a little, and my heart rate increased. After exercising, I lay down and my triceps muscles swelled and my chest came out forward and generated a lot of strength in my body.* 🟩 Dumbbell shoulder flys *Usually, we do fly exercises after chest exercises, which give better results on our chest. But this exercise makes a good change in my chest as well as my shoulders.* *First I open the wheels of my iron dumbbell and separate its long part. This dumbbell is my own and I bought it from my factory 2 years ago. After opening the wheels of the dumbbell, the weight of the long iron is about 2 kg.* *With it, I stand on the floor and lower my chest a little, spread it upwards like a bird with 2 hands, and again pull it forward with my 2 hands together. In this way, I do 3 sets of 11 times per set.* ![1000047333.jpg](https://cdn.steemitimages.com/DQmbvvG4WdArqQT6kEXCqKP3Wj3McJ8pG18PSkvRYwXe8b8/1000047333.jpg) > I did 3 sets of 11 reps of this exercise. *Although it is a bit easy, doing this exercise after push-ups changes the body. When I raised my hands up, I felt like the space between my hands and chest was being torn and stretched, and when I brought my hands forward from above, I felt like my chest was swelling and biting my elbows. This was a fun exercise. My body felt good to exercise at that time and my strength was increasing.* 🟥Dumbbell deadlifts *This exercise is not as easy as it looks, to do the exercise, I stood straight with dumbbells in my hands and let my waist hang down with my hands, but when I was going down, I bent my knees a little so that the front part of my body with the dumbbells would lose balance as it came down, which put a lot of pressure on my back and legs, so everything in my back and hips would give good results.* ![1000047313.jpg](https://cdn.steemitimages.com/DQmZRTySWJaUHD8c4bsuEr4jSwLaEYsfg27knMn5MMUTvy9/1000047313.jpg) >I did 3 sets of 10 reps of this exercise. *I practiced this exercise many times. But when I was going down, I was having trouble keeping my body balanced. Keeping my hands down and carefully not letting them touch the ground made it difficult to maintain balance.* *When I lowered my upper body, I didn't feel it as much as I did the first time, but when I did set number 2, my upper back started to hurt a lot. I felt like something weighing 40 kg was placed on my back and someone was grabbing my back muscles, but it only felt like this in a specific place. After the exercise, the gym was holding my neck. I felt some pain.* 🟦 Side Plank *This exercise maintains the body's balance a lot. However, I have come to do this exercise for the first time. It involves lying on a floor with your feet on the floor and resting on one hand, keeping your body tense, but no part of the body can be placed on the ground except for the lower arms and legs.* *As a result, the body's balance is brought to the hands, and pressure is put on the shoulders, back, and buttocks. Controlling this balance has a good effect on the stomach and helps in reducing belly fat.* ![1000047316.jpg](https://cdn.steemitimages.com/DQmaW1QLihJBLmxjnr5WSqKfQ3FfMHQrwKh2nRVkcsDz1bz/1000047316.jpg) >I did 2 sets of this exercise, holding each set for 20 seconds. *Since this exercise was my first time, it took me a long time to maintain my balance. At first, I was not able to do anything, but my insistence on this exercise worked, and then I was able to succeed after trying for a long time with my full confidence.* *During the exercise, it affects my back and shoulders a lot, as a result, my body starts shaking and my hand hurts because I have all the weight of my body on my hand, along with a lot of pressure on my stomach.* *Still, I was able to keep the balance of this exercise and I did 2 sets of 20 seconds each, which I was waiting for only 20 seconds while exercising. This was a very difficult exercise for me, I gave up and lay down on the floor after exercising.* 🟧Cool down *This is a part of the end of the exercise. As a result of exercising, the effectiveness of each exercise is different, so this cool-down exercise is essential to relax those sore muscles.* ![1000047326.jpg](https://cdn.steemitimages.com/DQmR27CBrS96gj3dCHtvoRLHp5zcDrDNSNb18FaePVkzP8u/1000047326.jpg) *There are many types of cool-down exercises, today's exercise was a process of increasing strength. This exercise is very effective for increasing the strength of everything in the arms, chest, back, and stomach, so there are a few cool-down exercises for these parts where the sore muscles are relaxed.* *While doing this exercise, my heartbeat started to slow down. I was very tired, all the energy in my body was exhausted, and my clothes were wet due to a lot of sweat from my body. I feel comfortable doing cool-down exercises to reduce the soreness in the muscles that I exercise. I feel very comfortable doing this.* ![1000047334.jpg](https://cdn.steemitimages.com/DQmXvCPZJSEA8Nm7wUfwzsE2kSxHZRUcHJ89PUfWxHePzAv/1000047334.jpg) *I take pictures of my tired moments, today I found my happiness through exercise, although I am now feeling dull because my body has given up. I am getting a lot of sleep because I am very tired, I feel very happy to finish my exercise completely.*

My YouTube Video https://youtu.be/025iPxFSFcE?si=LQuMgWf85bqr0b1F >>>I would like to invite my friends @lirvic @zulbahri and @natz04 to take part in the contest. ### Best Regards, @sojib1996