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armworkout.html
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armworkout.html
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<!DOCTYPE html>
<html lang="en">
<head>
<link rel="stylesheet" href="./index.css">
<meta charset="UTF-8">
<meta http-equiv="X-UA-Compatible" content="IE=edge">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<script src="https://cdn.tailwindcss.com"></script>
<title>Fitnezz Arms</title>
<link rel="shortcut icon" href="./images/favicon.ico" type="image/x-icon">
<style>
#load{
height: 100vh;
width: 100%;
position: fixed;
background: white url(/images/Spin-Preloader-1.gif) no-repeat center;
z-index: 9999999;
}
</style>
</head>
<body onload="myfunction()">
<div id="load"></div>
<!-- navbar section -->
<nav class= " flex bg-black text-white sticky top-0">
<h2 class="m-5 text-4xl">Fitne<h2 class="text-purple-800 mt-5 -ml-5 text-4xl">zz</h2></h2>
<ul class=" flex flex-row items-center ml-auto space-x-14 mx-auto text-xl">
<li class="cursor-pointer hover:text-pink-700"><a href="./index.html"> Home</a></li >
<li class="cursor-pointer hover:text-pink-700"><a href="./index.html"> Abou</a>t</li >
<li class="cursor-pointer hover:text-pink-700"><a href="./index.html"> Cont</a>act</li >
<li class="cursor-pointer hover:text-pink-7000"><a href="./index.html">News</a></li >
</ul>
<button class=" bg-purple-800 rounded-md p-2 m-5 transition ease-in-out delay-150 hover:-translate-y-1 hover:scale-110 hover:bg-indigo-500 duration-300 ">Become a member</button>
</nav>
<h2 class="text-start font-serif text-3xl font-semibold bg-cyan-400 w-72 h rounded-lg mt-10 ml-10 p-3 ">Arms</h2>
<div>
<h3 class="text-start font-serif text-3l font-semibold w-72 h rounded-lg mt-10 ml-10 p-3">BARBELL BICEP CURLS</h3>
<div class="flex flex-row space-x-36">
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos/bicep curls 1.mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos/bicep curls 2.mp4" frameborder="0"></iframe>
</div>
<ul class="m-10 text-xl divide-y-8 bg-grey-500 rounded-md">
<li class=" h-12 p-3 "> 1. Stand while holding a barbell in both hands.</li>
<li class=" h-12 p-2"> 2. Perform a barbell curl by flexing both elbows, keeping your shoulder blades retracted.</li>
<li class=" h-12 p-2"> 3. Curl bar up to about chest level. Do not allow your lower back to arch. Keep your spine in a neutral position.</li>
<li class=" h-12 p-2"> 4. Slowly lower the bar back to the original position by extending your elbows.</li>
</ul>
</div>
<div>
<h3 class="text-start font-serif text-3l font-semibold w-72 h rounded-lg mt-10 ml-10 p-3">CABLE TRICEPS EXTENSION</h3>
<div class="flex flex-row space-x-36">
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos/cable tricep extension 1.mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos/cable tricep extension 2.mp4" frameborder="0"></iframe>
</div>
<ul class="m-10 text-xl divide-y-8 bg-grey-500 rounded-md">
<li class=" h-12 p-3"> 1. Sit upright with feet shoulder-width apart and pointed straight ahead.</li>
<li class=" h-12 p-2">2. Grasp two cable handles, with your elbows flexed.</li>
<li class=" h-12 p-2">3. Keep your shoulder blades retracted and depressed.</li>
<li class=" h-12 p-2">4. Push your hands toward the ground until your arms are fully extended.</li>
<li class="h-12 p-2">5. Hold.</li>
<li class="h-12 p-2">6. Slowly return to the starting position.</li>
</ul>
</div>
<div>
<h3 class="text-start font-serif text-3l font-semibold w-72 h rounded-lg mt-10 ml-10 p-3">DUMBBELL HAMMER CURLS</h3>
<div class="flex flex-row space-x-36">
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos/dumbbell hammer curls 1.mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos/dumbbell hammer curls 2.mp4" frameborder="0"></iframe>
</div>
<ul class="m-10 text-xl divide-y-8 bg-grey-500 rounded-md">
<li class=" h-12 p-3 ">1. Stand with your feet flat on the floor, pointing straight ahead.</li>
<li class=" h-12 p-2">2. Hold a dumbbell in each hand with arms at your sides; palms facing each other.</li>
<li class=" h-12 p-2">3. Perform a hammer curl by performing elbow flexion while keeping your palms facing each other.</li>
<li class="h-12 p-2">4. Keep your shoulder blades retracted throughout the exercise.</li>
<li class="h-12 p-2">5. Slowly return dumbbells to their original position.</li>
</ul>
</div>
<div>
<h3 class="text-start font-serif text-3l font-semibold w-72 h rounded-lg mt-10 ml-10 p-3">BENCH DUMBBELL TRICEPS EXTENSIONS</h3>
<div class="flex flex-row space-x-36">
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos/bench dumbbell triceps extension 1.mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos/bench dumbell tricep extension 2.mp4" frameborder="0"></iframe>
</div>
<ul class="m-10 text-xl divide-y-8 bg-grey-500 rounded-md">
<li class=" h-12 p-3">1. Lie on a flat bench.</li>
<li class=" h-15 p-2">2. Your feet should be flat with toes pointing straight ahead.</li>
<li class=" h-12 p-2">3. Hold dumbbells in both hands with elbows flexed.</li>
<li class=" h-12 p-2">4. Extend your elbows until your arms are straight.</li>
<li class=" h-12 p-2">5. Hold.</li>
<li class=" h-12 p-2">6. Slowly lower each dumbbell toward your forehead by flexing your elbows.</li>
<li class=" h-12 p-2">7. Repeat.</li>
</ul>
</div>
<script>
var preloader = document.getElementById('load');
function myfunction(){
preloader.style.display='none';
}
</script>
<!-- navbar ends -->
</body>
</html>