Kids Cardio Conditioning video series by personal trainer, Margie Weiss - Weight Exercises
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Margie Weiss: My name is Margie Weiss, and this is Kids Cardio Conditioning. What we’re going to do right now is a little bit of coordination and some upper body strength. Light weights, whether they are weights that you buy at the store or whether they are something that you have at house like a tin can, can always be used to work the upper body. It’s not a bad thing for children to work some weights. Obviously, they are not going to work 500 pound weights, they are children. So, you want to do the amount of weight that’s appropriate for the child. But adding weight, a weight here, a weight here, any place on their body is going to help to solidify their bones and make them stronger in the end. Obviously, what it’s going to do for the muscles, it’s going to make them stronger and more coordinative. So, what we’re going to do, we’ve got Olivia on the floor, but we can always do the exact same exercises on a bosu ball, as a complete different dimension, because the core is having to stabilize at the same time. So, Riah is going to be on the ball. What we’re going to do is a bunch of different exercises and it doesn’t have to be in any order; if you have music and you like it and you want to work on the beat, so that everybody is going up and down together, like a class, great, but you don’t have to do that. It's kind of like Simon says, they are just going to follow what you are doing and kids are really good at following. They are used to doing that, they are used to mimicking and, so this is an excellent way for them to learn skills safely. So, all we’re going to do is take a right arm up to parallel and bring it down, then we take the left arm, same thing, up to parallel and down, then we can do the right again. As the arm comes up, the shoulder goes low, your belly is into your backbone, you squeeze in your glutes, which is your hips kind of tight. So your body is very tall, your head is neutral, this is just a forward raise. We can do the same thing to the sides. So we’re going to take a right arm to the side, just a parallel, and then we’re going to bring it down. Then the left one, just a parallel and bring it down. Shoulders are low, head is high, belly is into the backbone. If you see Riah, hers is going to be a little bit harder, she may wiggle just a little bit more than we are because she doesn’t have a steady surface underneath her. Now we are going to try it to the back. So, we’re just going to take the right arm and take it back, this works the triceps, then the left arm back, also works the shoulders. Breath out, as the weight goes up and then breath in, breath out and breath in. We got our fingers pointed towards the back of the room but we can change that. You change your muscle groups just by turning your palm inwards and going back, we are doing a slightly different muscle group. We can also take our palms and turn them forwards and go back with the right arm, and go back with the left arm. Same thing forwards, we got our palms forwards, we can lift up this way, before we did it with our palms down. We can turn them. This is called a hammer lift and lift them straight up the front and bring them down. Same thing to the side, we did it downwards, we can turn our palms towards the front of the room and lift them up, and we can turn the palms towards the ceiling and lift them up. A lot of different positions. Now, we can also go over head. So we can take our arms right in here in L position. Again, chin is in, belly is in, we are just raising straight up to the ceiling and coming back down. You don’t want to look up at the weights, you want to keep your chin neutral, so that your back is solid and your head is in line. You breath out here, and you breath in here, and we can change the hand position just a little bit on this, we can turn them so that they are towards each other, touch them at the top, make a triangle, and then bend them back down, and touch them at the top, and bend them back down. While we are
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