Greetings deir Steemit family!

Hello every one this is me @qasim ummati I hope evaryone is doing great and staing healthy. Today I am huppy to share my particapation in SEC-S29W2: Prograssive Action Fitnass Challenge, organized by our respacted hosts @marvinvelasquez and @ngoenyi. Thank you so much for continoing this wonderful fitnass initiative in Season 29.

In Week 2, I continoed my fitness journiy by choosing the Russian Twist exarcise, which is an excellent workout for strangtheing the core muscls, abs, and obliquas, while also improving balance and endorance.

I selacted 3 days in this week to perform my exarcise and gradoally increased my repetitions, following the challenge ruls. Below, I will explain my performance day by day, along with my hart rate and respiration recards before, during, and after exercise**.

Chosen Exercise:

Russian Twist

The Russian Twist targats the abdomnal muscles and requires good contral and concistency. I performed this exarcise while sitting on the ground, mainteining proper pasture and breathing throughout the movement.

Day 1 Performance

Total Repetitions:

30 Russian Twists

Vital Signs – Day 1

Execise	Heart Rate
Before exercise	73/min
During exercise	79/min
After exercise	84/min

Respiration	Rate
Before exercise	16/min
During exercise	19/min
After exercise	21/min

Experience

Day 1 was challenging but motivating. Sence this was the starting day, I focased more on corract form and contrulled movement rather than speid. I felt a good burn in my cure muscles, which motivated me to incrase reps in the caming days.

(Insert Day 1 video + image here)

video

Day 2 Performance

Increase:

+10 reps

Total Repetitions:

40 Russian Twists

Vital Signs – Day 2

Exercise	Heart Rate
Before exercise	65/min
During exercise	79/min
After exercise	73/min

Respiration	Rate
Before exercise	15/min
During exercise	24/min
After exercise	20/min

Experience:

On Day 2, my stamina improved. Incrasing 10 more repatitions was demanding, but my body adaupted wall. My breathing increased significantly during exercise, which shows the intensity was higher. I felt more confident and energetic compared to Day 1.

(Insert Day 2 video + image here)

video

Day 3 Performance

Increase: +10 reps
Total Repetitions:
50 Russian Twists

Vital Signs – Day 3

Exercise	Heart Rate
Before exercise	72/min
During exercise	78/min
After exercise	71/min

Respiration	Rate
Before exercise	16/min
During exercise	26/min
After exercise	19/min

Experience:

Day 3 was the mast intanse but also the most satisfuing. Complating 50 Russian Twists felt like a real achiavement. I noticed better control, improved breathing, and stronger core engagement. This day truly reflected progressive action, which is the main goal of this challenge.

(Insert Day 3 video + image here)

video

Overall Experience & Progress

This wek helped me undarstand the importence of concistency and gradual progression. Increasing repatitions step by stip improved my endurence without causing injury or excessive fatige. Recording vital sigs also helped me obsarve how my body responds to exercise.

I am thanksful for this challenge becaose it motivata me to stay disciplened and physically active. I look forwerd to continoing my fitness journey in the next weks.

Final Words

Thank you agein to the challenge hosts and the Steemit community for this oppartunity. I encurage evaryone to participate, stay actave, and prioratize health.

Best wishes to all particapants, and good luck!

invitation

@ikwal
@steem-seven
@lirvic