Fitness challenge-gctid231971

[Kwadwo Tòkunbọ̀]

Obadele Kambon;242727 wrote: Back in the 180s with a vengeance. Nearly 2 pounds in a day.
Capoeira 5 times by myself and with Kwaku. 1000 skips on the jump rope (2 sets of 500), 10-10-5 bench presses, 100 high crunches, 100 low crunches, 10 x 3 reverse tricep lifts, 100 leg lifts x 2, 50 hamstring lifts, 50 overhead tricep lifts, 10 x 2 butterfly shoulder lifts, 10 x 3 shoulder presses, 10 ab rolls, 10 x 4 bicep curls, 100 inward chest presses, all while wearing a sauna suit.

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Leg lifts kill me.....100 that's crazy.

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

[Nataki]

Lol

Tenkamenin;242264 wrote: I had a fun day swimming with the kids. We spent 3 hours in the pool, and right now, I feel like I burned 5,000 calories. According to my scale I burned off a pound.



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Abibifahodie!

Nataki

[Nataki]

LOL at MMA tournament. He might as well be.

Nii Armah;242273 wrote: Chale, kw3 jeshw3mo..
I make like sageant Lee I'm sipping tea. Lol Obadele do you have an upcoming MMA tournament.
I just returned to Ghana last night , will come train, let me work my way to 1000 skips.

People need to learn capoeira to move out of the way of your attack☕️☕️☕️

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Abibifahodie!

Nataki

[Nataki]

Bwah Haa Haaa Haaa

Obadele Kambon;242278 wrote: Why would one live in Kmt and import coconuts from Thailand? Am I missing something?

Abibifahodie!

Nataki

[Nataki]

Wow looks amazing.

Ama T Opare;242280 wrote: Fruit juice - passion fruit, apple, pineapple, mango, raspberry

Join the plant-based food revolution at http://foodforthesoul.opare.net

Abibifahodie!

Nataki

[Nataki]

My new goal is to do 1/10th of @Obadele Kambon's routine. I'll be in amazing shape if I do.  

Obadele Kambon;242467 wrote: 1000 skips on the jump rope (2 sets of 500), 10 x 3 bench presses, 10 x 3, 10 on the ab roller, 50 overhead tricep lifts, 100 inward chest presses, 10 x 3 shoulder presses, 100 crunches, 10 x 3 reverse tricep lifts, 50 hamstring lifts, 100 x 2 leg lifts, in a sauna suit + a smoothie fast for today

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Abibifahodie!

Nataki

[Nataki]

DAYUM. Why did I feel like I was just body-slammed reading that?

Obadele Kambon;242553 wrote: Best known by whom? Some of us know better=know Kmtyw rather than depending on eureurasian bastardization. I would put forth that it is deleterious to our psychological and emotional health to be dependent on eureurasian vomit rather than going directly to the Kmtyw source. If they didn't even keep images of Buddha Black, how much less are they going to preserve Kmtyw=Black teaching in the form it originated tailor-made for Kmtyw=Black people? No they will make Buddha look like them and make anything that comes across their path suit them. Meanwhile we sift through their vomit looking for Kmtyw spices rather than returning to the Kmtyw garden and learning the original Kmtyw recipes. I would vehemently advocate arts like Asako as infinitely better for the Kmtyw externally AND internally than eureurasian bile and vomit going under all manner of chinese names.

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Abibifahodie!

Nataki

[Nataki]

Just ordered the Optimum fast book

NKO;242508 wrote: I'm very proud and pleased to observe our AK Asafo doin it.

The question I have is after the challenge how are we going to sustain our fitness?

I'm also concerned that the challenge has not embraced internal exercise only external.

Since we are at war we must be able to physically fight at any time. Warriors must train themselves for battle in all ways; physical, mental, emotional, spiritual. However that training must promote health first and battle readiness second. What good are we if we die after battle because we failed to maintain ourselves to live, unable to nation build and raise our youth?

Internal exercise is far more important for all except those in hand to hand combat. And for those on the killing fields, when in down time internal exercise is essential for healing and restoration.

Heres an excerpt form my book The Rule Book and User Guide For 'Health Living Available at www.opare.net/store

Rule 7
7. We Must Move Our Bodies Wisely, Individualized To Our Body Constitution

Just about everybody knows that you cannot be serious about your health if you do not exercise. But what kind of exercise and how much? If your goal is health and not qualifying for gladiator-type activities, then you exercise to feel good and to keep feeling good. Looking good will come as a byproduct of feeling good.
People often come to me to lose weight. I ask them why they are trying to lose weight. My belief is that if you have the right pattern of diet and exercise, you will naturally migrate to the proper weight for your body constitution.

There are two types of exercise, internal and external. What most Westerners call exercise is external exercise, which is meant to allow you to move and expend energy. Internal exercise is designed to cultivate the inner workings of the body. It is designed to cultivate and build qi, enhance respiration, digestion and elimination. It is designed to ensure the free and easy flow of energy through the body and to calm and center the mind.

Both external and internal exercise are important. If your internal function is good, then your ability to expend energy is good. If your internal body function is constrained or weakened, the ability to perform physical activities is diminished. Tai chi, qi gong and yoga are the best-known forms of internal exercise. Internal exercise should be taught in childhood and the practice continued daily throughout life, regardless of external exercise. The benefits of internal exercise are many and the risks are few. Because we must get around in the world and on occasion must physically defend ourselves, external exercise is also essential.

I place the goals of external exercise and its benefits as a) balance; b) flexibility and pliability of the joints and muscles; c) core strength and posture; d) endurance; e) overall strength.

Balance. Because we stand and walk erect, the first thing we must do is keep from falling over. Many young people take this for granted. The elderly often list fear of falling down as one of the primary reasons they avoid outdoor activities. This is with good reason. Hip and other fractures often lead to suffering and death in the elderly. Falling is a dangerous proposition for all ages. Falling and hitting your head on a hard surface is enough to kill you. This is why it is of crucial importance for all bicycle riders to wear a helmet, no matter how fast or slow they ride. Having good balance is key.

Flexibility. Because we do fall, it is important that our muscles and joints be flexible and pliable to absorb shock. Flexibility (and avoiding of reckless behavior and dangerous sports) is the key to remaining injury-free. It is also the key to remaining pain-free as you age.

Core Strength and Posture. Because we stand erect, core strength and posture are necessary to hold the body upright. Keeping the vertebra properly stacked upon each other is essential for the proper action of respiration and digestion. Integrity of the spinal musculature and abdominal musculature and its proper coordination and tone ensures this. Many doctors teach sit-ups as the key exercise. Properly done, sit-ups are a great way to strengthen and tone the abdominal wall muscles rectus abdominus*, but they do not effectively tone the obliques* and transversus abdominus*. Often ignored is the quadratus lumborum* as a posture-maintaining muscle*.  All of these muscles are part of the abdominal wall.Hatha yoga and Pilates are excellent for building core strength. This is why we offer instruction in both at our center in Atlanta.

Endurance. Those of us preoccupied with our appearance often overlook endurance. However, being fit has to do with not just looking good but being able to maintain physical output long enough to get done what you are doing or getting to where you need to go or to get away from danger. The most important defensive skill is running. No one can defeat you in a fight if they cannot catch you. There is always going to be someone stronger than you. They may have a gun or a knife. But they cannot defeat you if you run away. Raw speed is important for the first 100 yards or so. But after that it is endurance that counts. More battles are won because of the army's ability to sustain their output than by how many pounds the soldiers can bench press.

Overall Strength. Speed does not mean that strength is unimportant. Having the ability to push away or pull up or lift your weight or that of your family member is a very important survival ability. Muscle strength also supports the joints and protects them from injury. Having good muscle mass and strength is important for doing everything else. However, if one focuses on balance, posture, flexibility and endurance, one will develop strength in the process. Weight training done intelligently is an excellent activity, however most people need only to do calisthenics and simple gymnastic movements such as pulls-ups, push-ups and squats, etc. More than that is only helpful if you are competing in an activity that requires speed and power. Soldiers need to be strong but not at the expense of the other aspects of fitness.

Abibifahodie!

Nataki

[Nataki]

You got that right.

kevlew;242737 wrote: Leg lifts kill me.....100 that's crazy.

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

Abibifahodie!

Nataki

[Nataki]

My god!

Obadele Kambon;242727 wrote: Back in the 180s with a vengeance. Nearly 2 pounds in a day.
Capoeira 5 times by myself and with Kwaku. 1000 skips on the jump rope (2 sets of 500), 10-10-5 bench presses, 100 high crunches, 100 low crunches, 10 x 3 reverse tricep lifts, 100 leg lifts x 2, 50 hamstring lifts, 50 overhead tricep lifts, 10 x 2 butterfly shoulder lifts, 10 x 3 shoulder presses, 10 ab rolls, 10 x 4 bicep curls, 100 inward chest presses, all while wearing a sauna suit.

Sent from my Uhuru Note using Abibitumi Kasa mobile app

Abibifahodie!

Nataki

[Nataki]

Mmmmmmmm

Obadele Kambon;242285 wrote: Looks like TZ has it:

https://www.google.com.gh/search?q=coconut+in+tanzania&safe=off&rlz=1C1CHBF_enGH746GH746&source=lnms&tbm=isch&sa=X&ved=0ahUKEwj3w6nWo5_VAhXKAMAKHYsfClsQ_AUICigB&biw=1920&bih=950
A lot of the images show them at Zanzibar.

Abibifahodie!

Nataki

[Ama T Opare]

BestVeganChef;242762 wrote: Just ordered the Optimum fast book

Abibifahodie!

Nataki

Fabulous! Let us know when you get started. We're on day 4 now. Energy is returning and hunger is diminishing.

Join the plant-based food revolution at http://foodforthesoul.opare.net

[Tenkamenin]

Had a solid day, I ate a piece of fruit for breakfast and unfortunately skipped lunch (busy at work). For dinner I had brown rice with a vegetable stew and black beans.

In about 30 minutes I'm about to engage in some Capoeira conditioning. Now that I've dropped 15+ lbs over the last 3.5 wks I'm feeling nimble enough to get back with my Capoeira group (I miss the training). But before I join again, I want to get my conditioning up because my Capoeira group is no joke!

Tonight's workout plan

250 cocorinha squats

15 minutes of ginga and bencao

30 minutes of boxing on the bag

Sent from my iPhone using Abibitumi Kasa

[Kwadwo Tòkunbọ̀]

Tenkamenin;242850 wrote: Had a solid day, I ate a piece of fruit for breakfast and unfortunately skipped lunch (busy at work). For dinner I had brown rice with a vegetable stew and black beans.

In about 30 minutes I'm about to engage in some Capoeira conditioning. Now that I've dropped 15+ lbs over the last 3.5 wks I'm feeling nimble enough to get back with my Capoeira group (I miss the training). But before I join again, I want to get my conditioning up because my Capoeira group is no joke!

Tonight's workout plan

250 cocorinha squats

15 minutes of ginga and bencao

30 minutes of boxing on the bag

Sent from my iPhone using Abibitumi Kasa

Nice!!

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

[Tenkamenin]

kevlew;242851 wrote: Nice!!

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

It was nice until I had to do it. After 100 body squats my legs gave out. I then put on the gloves and gave my weakest effort on the punching bag. I was wobbling the whole time and my punches had no power.

Now my goal is to get to 250 body squats by next Friday.

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