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backbegin.html
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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta http-equiv="X-UA-Compatible" content="IE=edge">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<link href="https://cdn.jsdelivr.net/npm/bootstrap@5.2.1/dist/css/bootstrap.min.css" rel="stylesheet"
integrity="sha384-iYQeCzEYFbKjA/T2uDLTpkwGzCiq6soy8tYaI1GyVh/UjpbCx/TYkiZhlZB6+fzT" crossorigin="anonymous">
<script src="https://cdn.jsdelivr.net/npm/jquery@3.6.0/dist/jquery.slim.min.js"></script>
<script src="https://cdn.jsdelivr.net/npm/popper.js@1.16.1/dist/umd/popper.min.js"></script>
<script src="https://cdn.jsdelivr.net/npm/bootstrap@4.6.1/dist/js/bootstrap.bundle.min.js"></script>
<script src="https://kit.fontawesome.com/c0d8ff01fd.js" crossorigin="anonymous"></script>
<link rel="stylesheet" href="./style.css">
<link rel="icon" type="image/png" href="./ssrlogo.png">
<title>Shoulders & Back Beginner</title>
</head>
<body>
<nav class="navbar navbar-expand-lg bg-light">
<div class="container-fluid">
<a class="navbar-brand" href="#">Fitness</a>
<button class="navbar-toggler" type="button" data-bs-toggle="collapse"
data-bs-target="#navbarSupportedContent" aria-controls="navbarSupportedContent" aria-expanded="false"
aria-label="Toggle navigation">
<span class="navbar-toggler-icon"></span>
</button>
<div class="collapse navbar-collapse" id="navbarSupportedContent">
<ul class="navbar-nav me-auto mb-2 mb-lg-0">
<li class="nav-item">
<a class="nav-link active" aria-current="page" href="./index.html">Home</a>
</li>
<li class="nav-item dropdown">
<a class="nav-link dropdown-toggle" href="#" id="navbarDropdown" role="button"
data-bs-toggle="dropdown" aria-expanded="false">
Abs
</a>
<ul class="dropdown-menu" aria-labelledby="navbarDropdown">
<li><a class="dropdown-item" href="./absbegin.html">Abs Beginner</a></li>
<li><a class="dropdown-item" href="./absinter.html">Abs Intermediate</a></li>
<li><a class="dropdown-item" href="./absadvanced.html">Abs Advanced</a></li>
</ul>
</li>
<li class="nav-item dropdown">
<a class="nav-link dropdown-toggle" href="#" id="navbarDropdown" role="button"
data-bs-toggle="dropdown" aria-expanded="false">
Shoulders & Back
</a>
<ul class="dropdown-menu" aria-labelledby="navbarDropdown">
<li><a class="dropdown-item" href="./backbegin.html">Shoulders & Back Beginner</a></li>
<li><a class="dropdown-item" href="./backinter.html">Shoulders & Back Intermediate</a></li>
<li><a class="dropdown-item" href="./backadvanced.html">Shoulders & Back Advanced</a></li>
</ul>
</li>
<li class="nav-item dropdown">
<a class="nav-link dropdown-toggle" href="#" id="navbarDropdown" role="button"
data-bs-toggle="dropdown" aria-expanded="false">
Chest
</a>
<ul class="dropdown-menu" aria-labelledby="navbarDropdown">
<li><a class="dropdown-item" href="./chestbegin.html">Chest Beginner</a></li>
<li><a class="dropdown-item" href="./chestinter.html">Chest Intermediate</a></li>
<li><a class="dropdown-item" href="./chestadvanced.html">Chest Advanced</a></li>
</ul>
</li>
<li class="nav-item">
<a class="nav-link" href="./bmiproj.html">BMI</a>
</li>
</ul>
</div>
</div>
</nav>
<div class="container-fluid">
<h1 class="text-hide center"
style="background-image: url('./shoulder2.webp'); width: 100%; height: 80vh; padding-top: -30vh; background-position: center;background-size: cover;background-repeat: no-repeat; color: white; text-align: center;letter-spacing: 3px;margin-top: 20px;">
SHOULDERS & BACK BEGINNER</h1>
</div>
<div class="container mt-5">
<div class="row">
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./53837-jumping-jack.gif" alt="" style="width: 100%; height: 50%;"
class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary " data-toggle="modal" data-target="#exampleModalCenter1">
JUMPING JACKS 00:20sec _____________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter1" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">JUMPING JACKS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start with your feet together and your arms by your sides, then jump up with your feet
apart and your hands overhead.
<br><br>
Return to the start position then do the next rep. This exercise provides a full-body
workout and works all your large muscle groups.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./armraises.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter2">
ARM RAISES 00:16 SEC ____________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter2" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">ARM RAISES</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Stand on the floor with your arms extended straight forward at shoulder height.
<br><br>
Raise your arms above your head. Return to start position and repeat.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./rhomboidpulls.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter3">
RHOMBOID PULLS X14 ______________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter3" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">RHOMBOID PULLS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Stand with your feet shoulder width apart.
<br><br>
Raise your arms parallel to the ground, and bend your elbows. Pull your elbows back and
squeeze your shoulder blades.
<br><br>
Repeat this exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./armraises.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter2">
ARM RAISES 00:16 SEC _________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter2" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">ARM RAISES</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./knee.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter4">
KNEE PUSH-UPS X14 ____________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter4" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">KNEE PUSH-UPS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start in the regular push-up position, then let your knees touch the floor and raise
your feet up off the floor.
<br><br>
Next push your body up and down.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./sidelying.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter5">
SIDELYING FLOORSTRETCH LEFT 00:30 SEC
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter5" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">SIDE LYING FLOOR STRETCH LEFT</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie on your right side with your right knee slightly bent in front of you and your left
leg stretched behind the right leg.
<br><br>
Staighten your left arm over your head and gently pull on your left wrist to stretch the
left side of your body.
<br><br>
Hold this position for a few seconds.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./sidelying.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter6">
SIDELYING FLOORSTRETCH RIGHT 00:30SEC
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter6" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">SIDE-LYING FLOOR STRETCH RIGHT</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie on your left side with your left knee slightly bent in front of you and your right
leg stretched behind the left leg.
<br><br>
Staighten your right arm over your head and gently pull on your right wrist to stretch
the right side of your body.
<br><br>
Hold this position for a few seconds.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./armscissors.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter7">
ARM SCISSORS 00:30 SEC ______________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter7" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">ARM SCISSORS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Stand upright with yor feet shoulder width apart.
<br><br>Strtch your arms in front of you at the shoulder height with one arm overlap the
other in the shape of the letter 'X', and then spread them apart.
<br><br>
Switch arms, and repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./rhomboidpulls.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter3">
RHOMBOID PULLS X12 _________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter3" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">RHOMBOID PULLS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
...
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./armraises.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter2">
ARM RAISES X12 ______________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter2" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">ARM RAISES</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
...
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./knee.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter4">
KNEE PUSH-UPS X12 ____________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter4" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">KNEE PUSH-UPS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
...
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./catcow.webp" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter8">
CAT COW POSE 00:30 SEC ______________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter8" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">CAT COW POSE</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start on all four with your knees under your butt and your hands directly under your
shoulders.
<br><br>
Then take a breath and make your belly fall down, shoulders roll back and head come up
towards the ceiling.
<br><br>
As you exhale, curve your back upward and let your head come down. Repeat the exercise.
<br><br>
Do it slowly with each step of this exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12 col-xs-12">
<img src="./vups.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter9">
FLOOR Y RAISES X14 _________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter9" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">FLOOR Y RAISES</h5>
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Lie face down on the floor with your arms fully extended and your thumbs pointing up,
your body should be in the shape of the letter "Y".
<br><br>
Raise your arms off the ground as far as you can and pause them at the top for 2
seconds. Slowly go back to the start position, and repeat the exercise.
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<img src="./knee.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
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KNEE PUSH-UPS X8 ____________________
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<h5 class="modal-title" id="exampleModalLongTitle">KNEE PUSH-UPS</h5>
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...
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<img src="./supinepushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
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SUPINE PUSH-UPS X14 __________________
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<h5 class="modal-title" id="exampleModalLongTitle">SUPINE PUSH-UPS</h5>
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Lie on your back with your flat on the floor and your arms bent on two sides.
<br><br>
Push your chest up as far as you can, and then slowly go back to the start position.
<br><br>
Repeat the exercise.
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CHILD'S POSE ________________________
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aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
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<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">CHILD'S POSE</h5>
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<span aria-hidden="true">×</span>
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Start with your knees and hand on the floor. Put your hands a little forward, widen your
knees and put your toes together.
<br><br>
Take a breathe, then exhale and sit back. Try to make your butt touch your heels. Relax
your elbows, make your forehead touch the floor and try to lower your chest close to the
floor. Hold this position.
<br><br>
Keep your arms stretched forward as you sit back. Make sure there is enough space
between your shoulders and ears during the exercise.
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<h2><i class="fa-solid fa-address-card"></i> Contact</h2>
<br>
<p><i class="fa-solid fa-signature"></i> Shanigarapu Sai Raja
<br>
<i class="fa-solid fa-phone"></i> +918555080811
<br>
<i class="fa-solid fa-envelope"></i> shanigarapusairaja2002@gmail.com
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