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back.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 Back</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 ">Back</h2>
<div>
<h3 class="text-start font-serif text-3l font-semibold w-72 h rounded-lg mt-10 ml-10 p-3 ">KETTLEBELL SWINGS</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//kettlebell swings (1).mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos//kettlebell swings (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. Place a kettlebell a couple of feet in front of you.</li>
<li class=" h-12 p-2">2. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. </li>
<li class=" h-12 p-2">3. With your back flat, engage your lats to pull the weight between your legs then drive your hips forward and explosively pull the kettlebell up to shoulder.</li>
<li class=" h-12 p-2">4. Return to the start position and repeat without pauses. </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 ">DEADLIFT</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//deadlift (1).mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos//deadlift (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. Squat down and grasp a barbell with your hands roughly shoulder-width apart. </li>
<li class=" h-12 p-2">2. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar.</li>
<li class=" h-12 p-2">3. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. </li>
<li class=" h-12 p-2">4. Lift to thigh level, pause, then return under control to the start 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 ">PULL-UP</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//pull up (1).mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos//pull up (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. Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended.</li>
<li class=" h-12 p-2">2. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar.</li>
<li class=" h-12 p-2"> 3. Lower under control back to the start 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 ">ACTIVE HANGS</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//ACTIVE HANGS (1).mp4" frameborder="0"></iframe>
<iframe class="h-72 ml-12 w-1/3 rounded-xl mt-6" allow="autoplay" src="./videos//ACTIVE HANGS (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. Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly.</li>
<li class=" h-12 p-2">2. Tense your core and engage your shoulders and scapular muscles so they become 'active'.</li>
<li class=" h-12 p-2">3.Hold then lower slowly back to the starting position.</li>
</div>
<script>
var preloader = document.getElementById('load');
function myfunction(){
preloader.style.display='none';
}
</script>
</body>
</html>