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chestadvanced.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/[email protected]/dist/css/bootstrap.min.css" rel="stylesheet"
integrity="sha384-iYQeCzEYFbKjA/T2uDLTpkwGzCiq6soy8tYaI1GyVh/UjpbCx/TYkiZhlZB6+fzT" crossorigin="anonymous">
<script src="https://cdn.jsdelivr.net/npm/[email protected]/dist/jquery.slim.min.js"></script>
<script src="https://cdn.jsdelivr.net/npm/[email protected]/dist/umd/popper.min.js"></script>
<script src="https://cdn.jsdelivr.net/npm/[email protected]/dist/js/bootstrap.bundle.min.js"></script>
<script src="https://kit.fontawesome.com/c0d8ff01fd.js" crossorigin="anonymous"></script>
<link rel="icon" type="image/png" href="./ssrlogo.png">
<link rel="stylesheet" href="./style.css">
<title>Chest Advanced</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('./chestdp.jpg'); 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;">
CHEST ADVANCED</h1>
</div>
<div class="container mt-5">
<div class="row">
<div class="col col-md-4 col-sm-12">
<img src="./53837-jumping-jack.gif" alt="" style="width: 100%; height: 50%;"
class="border border-primary mt-4 mt-2">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter1">
JUMPING JACKS 00:30sec
</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">
<img src="./armcircles.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter7">
ARM CIRCLES X20 _______
</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 CIRCLES</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 out to the sides at shoulder height.
<br><br>
Move your arms forward in circles, and then move backwards.
</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">
<img src="./shoulderstrtch.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter18">
SHOULDER STRETCH 00:30SEC
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter18" 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">SHOULDER STRETCH</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Place one arm across your body, parallel to the ground, then use the other arm to pull
the parallel arm toward your chest.
<br><br>
Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight
during the 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">
<img src="./burp.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter3">
BURPEES X10 ___________
</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">BURPEES</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, then put your hands on the ground and kick
your feet backward. DO a quick push-up and then jump up.
</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">
<img src="./staggeredpushups.gif" alt="" style="width: 100%; height: 50%;"
class="border border-primary mt-4 mt-2">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter4">
STAGGERED PUSH-UPS X16 __
</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">STAGGERED 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, but with one hand in front of the other.
<br><br>
Then do a push-up and switch the other hand in front.
<br><br>
Rememberto keep body straight.
</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">
<img src="./hindupushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter5">
HINDU PUSH-UPS X16 __
</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">HINDU 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 with your hands and feet touching the floor, body bent and butt up in an upside
down "V" shape.
<br><br>
Then bend your elbows to bring your body toward the floor.
<br><br>
When your body is close to the floor, raise your upper body up as far as possible. Then
return to the original position and repeat.
</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">
<img src="./pushuprotation.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter9">
PUSH-UP & ROTATION X10 __
</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">PUSH-UP & ROTATION</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 push-up position. Then go down for a pushup and as you come up, rotate your
upper body and extend your right arm upwards.
<br><br>
Repeat the exercise with the other arm. It's a great exercise for the chest, shoulders,
arms and core.
</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">
<img src="./diamondpushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter8">
DIAMOND PUSH-UPS X16 __
</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">DIAMOND 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 push-up position. Make a diamond shape with your forefingers and thumbs
together under the chest.
<br><br>
Then push your body up and down. Remember to keep your body straight.
</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">
<img src="./hindupushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter5">
HINDU PUSH-UPS X16 ___
</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">HINDU 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 with your hands and feet touching the floor, body bent and butt up in an upside
down "V" shape.
<br><br>
Then bend your elbows to bring your body toward the floor.
<br><br>
When your body is close to the floor, raise your upper body up as far as possible. Then
return to the original position and repeat.
</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">
<img src="./spidermanpush.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter7">
SPIDERMAN PUSH-UPS X20
</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">SPIDERMAN 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. When lowering your torso downward, bend and lift
one leg to the side.
<br><br>
Then return to the start position and switch to other leg.
</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">
<img src="./declinepushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter11">
DECLINE PUSH-UPS X12 __
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter11" 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">DECLINE 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 on all fours with your knees under your butt and your hands under your shoulders.
<br><br>
Then elevate your feet on a chair or bench, and push your body up and down mainly using
your arm strength.
<br><br>
Remember to keep your body straight.
</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">
<img src="./burp.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter3">
BURPEES X10 ___________
</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">BURPEES</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, then put your hands on the ground and kick
your feet backward. DO a quick push-up and then jump up.
</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">
<img src="./diamondpushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4 mt-2">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter8">
DIAMOND PUSH-UPS X12 __
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter8" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
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<h5 class="modal-title" id="exampleModalLongTitle">DIAMOND PUSH-UPS</h5>
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Start in the push-up position. Make a diamond shape with your forefingers and thumbs
together under the chest.
<br><br>
Then push your body up and down. Remember to keep your body straight.
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SHOULDER STRETCH 00:30SEC
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Place one arm across your body, parallel to the ground, then use the other arm to pull
the parallel arm toward your chest.
<br><br>
Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight
during the exercise.
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COBRA STRETCH 00:30 SEC
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Lie down on your stomach and bend your elbows with your hands beneath your shoulders.
<br><br>
Then push your chest up off the ground as far as possible. Hold this position for
seconds.
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<h2><i class="fa-solid fa-address-card"></i> Contact</h2>
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<p><i class="fa-solid fa-signature"></i> Shanigarapu Sai Raja
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<i class="fa-solid fa-phone"></i> +918555080811
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<i class="fa-solid fa-envelope"></i> [email protected]
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