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leg workout.html
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leg workout.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 Legs</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">About</a></li >
<li class="cursor-pointer hover:text-pink-700"><a href="./index.html"></a>Contact</a></li >
<li class="cursor-pointer hover:text-pink-7000"><a href="./index.html"></a>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 ">LEGS</h2>
<div>
<h3 class="text-start font-serif text-3l font-semibold w-72 h rounded-lg mt-10 ml-10 p-3 ">SQUAT</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//squat (1).mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos//squat (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. Make a hip-width stance with your toes facing slightly outward.</li>
<li class=" h-12 p-2">2. Support the barbell on the top of your trap muscles, chest up, and head facing forward. </li>
<li class=" h-12 p-2">3. Bend your knees slowly, while driving them outward and keeping your back straightened. Hinge your hips and your knees will move forward.</li>
<li class=" h-12 p-2">4. Slowly keep the weight on your heels and push up to go back to your initial 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 ">CALF RAISES</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//CALF RAISES (1).mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos//CALF RAISES (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. Plant the balls of your feet firmly on the step with your heels extending over the edge. </li>
<li class=" h-12 p-2">2. As you exhale, raise your heels as high as you can, feeling your calves flex.</li>
<li class=" h-12 p-2">3. Pause for a second and lower your heels to return to your initial position. </li>
</ul>
</div>
<div>
<h3 class="text-start font-serif text-3l font-semibold w-80 h rounded-lg mt-10 ml-10 p-3 ">WEIGHTED LUNGES</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//weighted lunges (1).mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos//weighted lunges (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. Begin with a hip-width stance holding a dumbbell in each hand.</li>
<li class=" h-12 p-2">2. Put one leg forward, bending your knees to lower your hips. Dip until your back knee nearly meets the floor.</li>
<li class=" h-12 p-2">3. Keep an upright posture, and avoid moving your front knee past your toes to avoid injury.</li>
<li class=" h-12 p-2">4. Put your weight on your front foots heel and ascend from the lunge. Switch sides and repeat.</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 ">GLUTE BRIDGE</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//GLUTE BRIDGE (1).mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos//GLUTE BRIDGE (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. Lying on your back with knees bent and feet flat on the floor. </li>
<li class=" h-12 p-2">2. squeeze your glutes and push your heels into the floor to lift your hips into a bridge.</li>
<li class=" h-12 p-2">3. You should finish with your hips straight and abdominals tight.</li>
</div>
<script>
var preloader = document.getElementById('load');
function myfunction(){
preloader.style.display='none';
}
</script>
<!-- navbar ends -->
</body>
</html>