Did you know that children who exercise regularly develop stronger muscles and
bones? Regular exercise also helps to reduce body fat which is a key factor in the fight against
obesity and other diseases such as diabetes and heart disease! |
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Pushups and sit-ups are two of the most basic strength training movements. |
There are three ways to perform basic pushups, two knees down, one knee down or both knees up. |
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When you begin doing pushups, you should start with both knees on the ground. Keep your toes up off the ground, and make sure that your body is flat. |
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Bend your elbows and almost touch your nose
to the ground. |
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Once you can do 5 to 10 of these pushups, you may move onto the “One Knee Down” variation. |
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Simply straighten one leg out behind you and keep one knee on the ground. |
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Again, bend at the elbows and almost touch your nose to the ground before pushing back up. |
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Once you can do 5 to 10 of these pushups, you may move onto the “Both Knees Up” variation. |
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Keep both of your knees straight. Keep your stomach tight and bend at the elbows! |
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Don't forget to keep your stomach tight! |
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The safest way to perform sit-ups is with your arms crossed on your chest.
Keep your feet and knees tight together. |
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Have your arms crossed on your chest and only “crunch” up half way. Hold it for a split second and then relax back down.
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• When your child is doing pushups, there are a few key points to watch out for. Make sure that their body stays flat, and watch to make sure that their hands are under their shoulders. Check to see that your child breathes in on the way down and breathes out hard as they push up.
• For sit-ups, make sure that they do not put their hands behind their heads, and watch to make sure that they only “crunch” and do not sit up all the way.
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You should practice pushups and sit-ups every day! Your goals will vary
based on age and level of fitness,
so start slowly and build yourself up!
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• Today we learned correct techniques
for pushups and sit-ups.
• It should be every family member's goal
to integrate fitness into their daily lives.
• Study's show that children spend up to 5 hours per day watching TV and playing on the computer!
Try this at home: when watching TV, during every commercial break, have your children do 5 good pushups and 10 crunches! This will make an inactive activity like watching television more healthy!
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This week's fit tips are brought to you by
Sensei Tallack and Jenny! |
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