Kids Cardio Conditioning video series by personal trainer, Margie Weiss - Upper Body Strength
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Margie Weiss: My name is Margie Weiss and this is Kids Cardio Conditioning. What one of the things that childrens need is upper body and core strength. An easy way to do that, a fun way to do that without using weights is to use their body’s weight and this activity again is something that I’m sure they’ve done in preschool, it’s called a wheelbarrow. I’m going to put a little bit of different twist on it. Riah is going to go down on her hands and then she is going to lift one leg behind her, so that I can catch it and then her other leg is going to come up behind her. I can stand in between and I can put a foot, pretty far under, so that I am stable, my feet are fairly wide in a lunge position, so that I’m not going to fall over. And what we are going to have Riah doing, notice that her tummy is tucked in, you’re trying to tell her pretend like you have a penny in your hips and squeeze it nice and tight, so that your back is very solid and your shoulders are away from your ears. She is just going to walk four steps forwards. So, she’ll take a hand one, two, three, four, then she is going to come backwards four and we have to have light enough hands -- just do that one more time. Our hands are light enough that we’re not going to throw her or pull her in either direction. Then what we do is gently sit one leg down on the other. Now an option for this, which is a little bit harder and you may want to do it on a mat when you are first trying it with your child. So, we’re going to have the child lean forward slightly and then come back. This really works the upper body, the shoulders and the chest muscles. Obviously, you don’t want to push the child so far forward that they do a nose plant because that hurts, so you want to go just a little bit and then come back just a little bit. When you come back, you don’t want to come back too far, because if you’ve got their hands out in front of them and their shoulders back here, they’re going to fall down, their belly is going to drop. So, it’s a minor motion, it’s a little bit harder, it’s more for an athlete somebody who needs the quick strength for either skating or basket ball or hockey using their upper body strength, this is a really good exercise. So, we’re going to go up with that one leg, then the other leg. Again, I’m going to have my foot way underneath her and all I’m going to do is tip her forward just a little bit and bring her back. It’s the shoulder angle that we’re changing. Her tummy is tight, her hips are tight, her legs are tight and she is breathing, there you go. Let’s do a few more, over and back, it’s very slow and controlled and when you are finished, you never want to just let the persons leg drop one foot at the time so that they can get back down, so that is safe for their knees. Thank you Riah. Okay, that’s it for the upper body, the wheelbarrow.
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