Participants: Casio Jones (Host), Zion Judea Hamilton
Series Code: AFL
Program Code: AFL000062
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00:01 The following program presents workouts
00:02 you can use to improve your physical fitness. 00:05 Please be sure to consult your physician 00:07 before beginning this or any exercise routine. 00:29 Hi, I'm Casio Jones 00:30 and you're watching Action 4 Life. 00:32 On today's episode we're gonna have a workout for you parents. 00:36 You may have a child who says, "Mom, I want to workout." 00:39 And you just don't know what to do. 00:41 Well, we're gonna show you some exercise 00:43 that you could do for your young child. 00:45 I'm not talking about the age of 10 to 13, 14, 00:48 you're just beginning and you're afraid what to do. 00:51 You might have heard those myths 00:52 about exercising too young with weights 00:55 and that's a myth. 00:56 But we're gonna show you proper form, proper techniques 00:59 so you could start your child on a healthy plan 01:01 that he could do for rest of the life. 01:03 But first, I'm gonna show you a segment 01:05 we did about a scanner, 01:07 a scanner that can actually detect your antitoxin levels. 01:11 What antitoxin level scanner? That's right. 01:13 When you eat foods, 01:15 antitoxin helps fight free radical damage. 01:17 And so this actually helps you to identify 01:19 how much you have in your body. 01:20 So you really could see how really healthy you are. 01:23 Let's go and check this out. 01:38 Hey, guys. 01:39 We're on our way to check out a friend of mine named Marie. 01:42 She has a scanner 01:44 that actually supposed to be able 01:45 to determine the amount of antitoxins 01:47 you have in your body. 01:48 And matter of fact, 01:49 I believe she has someone with her, 01:51 Kelly that's gonna be able to show us 01:54 a real testing going on at the same time. 01:56 So let's go and check this out, okay. 02:02 Hi, I'm Marie 02:04 and I'm lucky enough to be working 02:06 with a very new revolutionary health screening device. 02:09 And today my friend Casio is coming over 02:11 so I can show him what it does 02:13 and we can show people how to get healthy. 02:17 Hey. 02:28 Hey. How are you doing? 02:29 Good to see you. Come on in. 02:33 Marie. 02:34 This is the device you're talking about. 02:36 Live and in person. 02:37 I like it, I like it. 02:38 Who's with you today? This is Kelly. 02:40 And she's excited to get tested today 02:42 because Kelly has four kids. 02:43 Wow. 02:44 She leads an active lifestyle, she tries to be healthy, 02:47 do all the right things 02:48 and she's always wondered is she doing enough. 02:50 But this-- what you're saying, let's just find out. Okay. 02:52 So, Kelly, you're gonna put the palm of your hand here, 02:54 we gonna get your test going 02:55 and then tell you what we're doing here. 02:57 All right, keep it there. 02:59 So this device-- what's the difference in this 03:02 and a blood test or anything like that? 03:04 What is the difference? 03:05 This is based on Nobel Prize winning technology. 03:07 It replaces the blood serum test 03:09 and a skin tissue biopsy that were previously done 03:12 to measure a person's antioxidants test. 03:14 So otherwise it's kind of like painful it can be, 03:17 you got a needle stick in your skin-- Absolutely. 03:18 In this do you feel anything? 03:19 Not at all. Wow. Oh. 03:22 Painless. 03:23 So, okay, so this is gonna determine what? 03:26 This is going to measure 03:27 if Kelly's getting enough of those essential nutrients 03:30 called antioxidants to keep her healthy long-term. 03:33 And this fights what? 03:34 Free radical damage, right? 03:35 Is that right? Yes. 03:36 Antioxidants are the good guys, 03:38 free radicals are the bad guys. Bad guys. 03:40 We don't want a lot of those. 03:42 And so if we have more antioxidants, 03:43 we're able to offset chronic diseases. 03:45 Absolutely. Such as cancer-- 03:46 Slows the aging process. Slows the aging process. 03:49 So we can reduce our risk for cancer, 03:51 even diabetes, heart disease and so forth. Yep. 03:54 You hit it right on the head with reducing risks. 03:56 So we're talking about antioxidants 03:58 that we find in fruits and vegetables. 03:59 Well, we say, hey, 04:01 we need to eat more of fruits and vegetables. 04:02 This will be able to tell us 04:04 what's really going on inside our body. Yes. 04:06 It tells you if you're eating enough 04:07 of those fruits and vegetables. 04:08 We kind of know we don't-- 04:09 we are but this will validate that. Okay. 04:11 So we'll wait until her score to pop up. 04:14 So what happens if when-- 04:16 what can we do? What does that mean? 04:17 I mean, what can cause my score to be high or low? 04:20 Five factors influence your score. 04:23 One of them is body mass index, 04:25 the bigger somebody is the more nutrient requirements, 04:27 the more free radical damage occurring. Great. 04:29 Genetics, lifestyle, 04:32 how much is being depleted by your lifestyle, 04:35 then your diet 04:36 and then supplementation. All right. 04:38 Because those are the two things 04:39 you're putting nutrients in. 04:41 All right, we have score, her score popped up-- 04:42 We're done, go ahead and take your hand off. 04:44 I think she did a great job, 33,000, not bad. You see? 04:47 Hey, it's working, it's worth enough. 04:48 Worth enough. Worth enough, worth enough. 04:50 I mean she has four kids. Yeah. 04:52 I mean that's a lot of stressful environment. 04:54 So, okay, so we looked at supplementation, 04:57 so what Pharmanex 04:59 has a different type of supplementation 05:00 compared to what I find in regular gene system? 05:02 Absolutely. 05:03 Only company in the world 05:04 with money back guaranteed to measurable results. 05:07 Wow, that's pretty cool. 05:09 So like with the life pack I take one in the morning, 05:11 I take one in the morning, 05:12 and it seemed to be balanced. Yes. 05:13 Have all the nutrients you need instead of going to the store 05:15 and say, "I want this, I want that, I want this." 05:17 Because, you know, I'm surprised 05:19 people have all these bottles of vitamin C 05:20 that last them for four months. 05:22 It's really pushing that for month. Yes. 05:23 So they think they're taking nutrients in 05:26 but they're not taking enough in. 05:27 It's all about dosage 05:28 and you have to make sure the dosage is correct 05:30 and the combinations are correct. 05:31 Awesome, awesome, awesome. 05:32 Well, Marie, thank you so much 05:34 to let me come to your home. You're welcome. 05:35 And, Kelly, thank you for allowing us to test you. 05:37 And, folks, listen, this device is unique. 05:40 It's the only one in the world you'll be able to find out 05:42 what's going on inside your body. 05:44 You know, when you take your blood pressure, 05:45 you don't know how high it is just by the way you feel. 05:48 You don't know how really healthy you are 05:50 just by the way you feel. 05:52 This device can help you. 05:53 Hey, check it out, 05:55 you got to find out how you can get one of these, 05:57 it's phenomenal. 05:58 Let's go back to the studio. 06:02 Now that was amazing. 06:03 A technology that can help you detect 06:05 what's going inside your body. 06:07 It's amazing how things happen all inside of us, 06:10 we're completely unaware but having an ability to detect 06:13 gives us power to make better choices. 06:16 If you want more information about that, 06:17 check us out on our Facebook at Action 4 Life 06:20 and also check on our website, action4life.org. 06:24 And we'll have information about that 06:27 where you can learn about finding a scanner in your area. 06:29 All right, so be ready to get started, 06:31 you parents at home, we got a great workout for you today. 06:34 With me I got a very special guest, 06:35 her name is Zion Hamilton. 06:37 Zion, how are you doing? I'm good. 06:39 You ready to have some fun today? Yeah. 06:40 We're gonna actually help a lot of families today. 06:43 You excited about that? Yeah. 06:44 Oh, good. 06:45 She actually work-- you workout a lot yourself at home, 06:47 you said that, right? Yeah. 06:48 So what do you like to do? 06:50 Well, I take a tumbling class so I like-- 06:54 like doing like jumping jacks. 06:57 Jumping jacks, calisthenics type of exercise. 06:59 Yeah, curl rolls and-- Correct. 07:00 So you actually do a curl rolls? Yeah. 07:01 Okay, I'm gonna have you do one later on 07:03 'cause I can't do a core rows. 07:04 You know, I was one of those kids I couldn't do, 07:06 I could barely do a front roll, you know, you roll forward 07:08 and I just never went straight, 07:09 just went to the side or so forth. 07:11 I just gymnasia just gave it up, 07:12 but I'm glad you're able to do that. 07:14 Okay, so parents, here's the thing, 07:16 this program we're gonna do today 07:18 is gonna teach you how to instruct your child. 07:22 How to build a foundation, how to exercise with weights 07:26 to be resistant of the body exercises. 07:28 So you don't have to worry about it, 07:30 you pay attention, record it, play it over and over 07:33 so you'll be able to get exactly what to do 07:35 so you can mimic this with your child. 07:37 We're gonna give you about seven-- 07:39 six to seven different exercises, 07:40 foundation exercises that will give you a good start, okay. 07:44 So our very first one we're gonna do 07:46 is gonna be a pushup, okay. 07:48 So here it goes. 07:49 All right, Zion, come and get in position here. Okay. 07:52 Let me see you get down and do your pushups, 07:54 actually I want you to turn this side 07:55 to the side right there 07:56 and you put your hands on the pad right there. 07:58 Okay? All right. 07:59 So go up on your toes and, Neto, come on in here. 08:02 Now the secret is-- go and put your knees down first. 08:05 The secret is when you pushup you see how she is right here, 08:08 her shoulders back here and her hands are back here. 08:11 No, hold it right there, you got the shot? 08:13 We don't want that, we want your shoulders to be 08:15 always aligned with your shoulders right there, good. 08:18 And her position of her hands now width of the shoulders 08:22 so do the width apart right there, perfect. 08:24 And so also from the position here 08:26 her body's nice and straight, 08:27 her head's gonna be in neutral position, okay. 08:30 Okay, come up on your toes, right there. 08:32 Body is nice and straight. 08:34 And I want you to come down do a pushup. 08:36 And back up. 08:37 Okay, good. Did you see that? 08:39 She was unable to do a complete pushup from this position 08:42 from a normal pushup position. 08:44 So she need to what we call a modified pushup, okay? 08:47 So from this up position here, 08:49 keep your body straight go ahead and drop your knees, 08:51 drop your knees right there. 08:52 Now keeping your body straight, 08:54 head straight, neutral position, 08:55 now come down and do a pushup and back up. 08:58 One more time. Good. 09:00 Neto, stay here and watch her elbows. 09:02 See her elbows are moving. 09:03 But I want you to bring your hands in-- 09:05 put right there and I want your elbows 09:06 to come back towards your toes. 09:09 There you go, a little more. 09:10 Bring them back in towards your toes a little more. 09:12 Right there, good. 09:13 Just stay right there, come up and relax. 09:15 Now what I'm gonna do is I'm gonna get to get a towel, 09:17 I'm gonna get behind her and spot her, okay? 09:20 She needs a little bit more support 09:22 to take some resistance off her body. 09:24 Watch this how she'll have better form. 09:25 Come down and go down, and push back up. 09:28 Keep your body straight, head neutral. 09:30 Get your chest little lower to the ground. 09:33 There you go. 09:34 You could drop your knees, and go down. 09:37 Two more. 09:38 Get your chest lower to the ground. 09:42 And one more. 09:44 Excellent. Good job. 09:45 How did that feel? Very good. 09:47 It was hard, wasn't it? 09:48 A little challenge, little hard? Yeah. 09:50 It wasn't that bad. 09:51 Okay, come on up on your feet. Good. 09:53 Now, folks, that's the pushup. 09:55 The pushups are very important, very good, safe exercise 09:58 because it works your upper shoulders, 10:00 your arms and your chest. 10:02 Very effective. Okay. 10:03 We're gonna move on to exercise number two. 10:05 It's the squat, I mean I love the squat 10:08 because it works your whole entire lower extremity. 10:12 Works your quads, your hams and your glutes. 10:15 And this is an exercise you might have seen us 10:17 do it over and over 10:18 because I love this 'cause its the safe one. 10:20 Okay, I want you to stand in front of the chair, 10:22 okay, and I want you to have a seat. 10:25 Good. Neto, come on in again. 10:27 All right, now so you see how her feet is positioned, 10:30 keep your feet exactly where they are. 10:31 Her feet are positioned right where they are, right here. 10:34 Come on in closer, get down on her feet so you can see that. 10:37 Well, her feet are positioned, 10:39 you want to bring it toward 90 degrees even, 10:42 so it's in now good width between the two, 10:45 her feet are making this "L" shape. 10:48 That's what we right there making this "L" shape. 10:50 Now I want you to as you stand, 10:53 I want you to focus on placing the emphasis 10:56 in the weight of your body. 10:58 As you stand up distribute weight 10:59 even on your heel and your toe, 11:02 your inner and outer part of your foot. 11:04 Now I want you to stand straight up, okay. 11:07 Excellent, keep going. 11:09 Good, again. 11:11 Now you stay right here, Neto, come on in. 11:12 I want you to come back in, stay right here. 11:15 Good, again. 11:17 And one more time. 11:18 Good, now, what I want you to do this time, 11:20 I want you slide forward slip on the chair, 11:23 a little bit more, right there. 11:24 Now walk your feet forward just a little bit more. 11:27 Good, right there. 11:28 Now stay in that position. 11:29 Now I want you to hold my hand, 11:31 both hands and now use my hand support 11:33 and I want you to stand straight up. 11:35 No, you shouldn't move your foot, sit down. 11:37 You see that, folks? 11:38 They like to move their feet and you'll notice that. 11:39 Keep your feet right there. 11:41 Bring your feet forward a little bit more, right here. 11:43 The feet position makes a big difference 11:45 exactly how this work. 11:46 Hold my hand, feel the support there 11:48 and stand straight up. 11:49 Back down and you moved your foot again. 11:50 Don't move your feet. 11:52 Keep your feet flat and stand straight up 11:53 and sit back down. 11:55 Now I want you to sit down because the chair is there, 11:57 push back and sit down, okay? 11:59 And I want you to focus on engage your core, 12:01 you have to engage across the tight abdominals. 12:04 Hold onto my hand, my hand just to support you 12:07 and stand straight up. 12:08 Good and sit again. 12:09 Now, parents, you might have to support your child, 12:12 you could do it from this side position. 12:14 Sit down, you're just holding a foot so they have a base 12:17 because their hips and their midsection 12:19 are not gonna be strong enough 12:20 to allow them to stand up properly on their own. 12:23 Because we don't want them to slide forward to stand up, 12:26 we want to able to stand directly up. 12:28 Okay, just go back down, just knock out five more. 12:30 Stand straight up, it's one, perfect. 12:32 Nice. 12:34 Two, three, 12:40 four and five. 12:43 Excellent, good job. 12:44 Now did you feel those? Yeah. 12:45 You can feel them all in legs and that's a very safe one. 12:47 These are exercises where you could do 12:49 best one is squat work up between 10 to 20 reps per set 12:53 and that will be ideal for your kids, okay. 12:55 All right, so we're gonna move on to our next exercise 12:58 which is kind of cool, 13:00 we're gonna work on some bent over row. 13:01 And this is the first time we actually gonna use 13:04 dumbbells. 13:05 Dumbbells? 13:06 Okay, what's a dumbbell? 13:07 Some people here, you're not a dumbbell 13:09 and I'm not a dumbbell. 13:10 A dumbbell is actually a weight that's evenly balanced. 13:15 And we're gonna use five pound dumbbells here. 13:17 You've seen them, everybody seen them. 13:20 Just don't know how to use them properly. 13:21 Okay, you ready? Yeah. 13:22 So what we're gonna do is this one 13:24 we're gonna actually go into a bend over position from here, 13:27 we gonna bend over straight soft at the knees, 13:29 soft at the knees, soft and we're gonna bend, 13:31 come straight down to the ground 13:32 right there, perfectly right there. 13:33 No, stay right there. 13:35 Right there, you know, she's making a very flat 13:37 soft at the knees like you want to sit down, 13:38 right there, good. 13:40 Now I want you to pull both arms like there, 13:42 perfectly, and back down and pull back up and back down. 13:48 Like you're telling somebody to come here. 13:51 Okay? 13:52 And, Neto, come in, get the shot of her. 13:54 She's making 90 degrees here. 13:57 All right. Relax a second. 13:59 I want you to sit right here 14:00 so you're nice and comfortable and relax. 14:02 Take your chest forward and you're right here 14:04 and you're just gonna pull back. 14:06 Nice. 14:09 And don't pull with your shoulders, 14:11 like you want to pull your arms straight back. 14:12 Oh, you see how she did that? 14:14 Good form but that wasn't you were supposed to do. 14:16 Okay, stay right there and watch this, 14:18 folks, put stand straight up position, 14:20 put your arms straight up in front of you. 14:22 Watch this Neto, 14:23 turn your hand right here I want to say come here 14:26 like you're pulling somebody towards you. 14:28 Come here, okay? 14:31 Somebody is right here, let's say come here. 14:33 Pull straight back. 14:34 Pull someone towards you. 14:35 See how her arms come to 90 degrees. 14:37 Straight back here to here and pull. 14:41 So as you're gonna do that something like that 14:42 from this position, take half step back a little. 14:45 From this stand position right there, 14:47 tell a person to come here. 14:49 All we're gonna do is from here go straight down. 14:53 Straight down and do that same thing, come here. 14:56 Excellent, now I'm gonna give you dumbbells again. 14:58 Here we go, remember that? 14:59 Let's go. 15:00 From here, nice. 15:02 Bring hand more in front of you more, 15:04 towards my hand, good. 15:06 Very nice. 15:08 And this works the back, 15:09 the lat muscles right back here. 15:11 Now don't shake your arms down, 15:12 let the weight control it down and bring it back in. 15:15 Excellent. 15:16 With form, folks, 15:17 the most important thing to focus on with form is 15:20 that you don't want to jerk the weight. 15:23 Good job. Thank you, dear. 15:24 When you're doing any type of weights 15:26 you don't want any explosion jerking, 15:28 control your tempo, nice and smooth, 15:31 up and down in control. 15:33 Always stay in control, 15:34 never let the weight control you. 15:36 Parents, watch your temper of your child 15:38 and make sure they do it safely, 15:39 you don't want any explosiveness of the joints. 15:42 Okay. 15:43 We're gonna move on to our next exercise 15:46 which is gonna be a shoulder press. 15:47 Oh, we're gonna need these. Okay. 15:49 Shoulder press is gonna be from this position here. 15:52 This is gonna work the upper shoulders here, 15:54 the front and rear delt of the shoulder, 15:56 the major heads of the shoulder. 15:57 Now, and I want you to do me a favor, 15:59 imagine you're in class, okay 16:01 and I want you to raise your hand. 16:03 Put it up, raise your hand, good. 16:05 Now bring it back down. Good. 16:06 Raise your hand again. 16:08 "Teacher, teacher, ooh, ooh, ooh, I got a question." 16:10 Okay, raise it back down. 16:11 Now do the same thing with other arm. 16:13 "Ooh, ooh, teacher, I got a question." 16:15 And raise it back down. 16:16 One more time. Good. 16:18 And, Neto, come in again. 16:19 All right. Hang on, we're gonna have you do it again. 16:22 Okay, with this arm say, 16:23 "Ooh, ooh, teacher, I got a question." 16:25 You got to say, "Ooh, ooh, teacher." 16:29 Come on. Ooh, ooh, teacher. 16:33 I got a question. I got a question. 16:35 Okay. Stop right there. 16:36 Show her arms right here in front of her. 16:38 Now come to the side, Neto, 16:39 you could see her ears, right? 16:41 This is not the position I want her hands to be. 16:43 She wants to come all the way down full range of motion 16:45 but I want this finish right here over 16:48 so you don't see her ears. 16:49 So straight down and right back here, okay. 16:53 Now the secret is, imagine with your hands, 16:56 you sometimes you see people when they do shoulder presses, 17:00 they do here and they stop here. 17:02 The problem is that's not full range of motion, 17:04 you got to go straight from the top 17:05 and all the way down here, okay and press straight up. 17:08 Good. 17:09 So when we are doing I to put resistance for her 17:11 and we gonna go to work this press. 17:14 Nice and back down. 17:17 So use your hands first 17:19 so you don't have to get in with the dumbbell. 17:20 They need to understand 17:21 how it feels and have the control. 17:24 Keep doing, you're doing fine. 17:25 Very good, push up. 17:26 Keep pushing, push, push, push, push. 17:28 Over to the top, finish up, push, push, push, push, push. 17:31 Nice. 17:32 Now you want to start at a triangle 17:34 and end up here center over the head. 17:37 Down here and center over the head. 17:39 Good. Two more. 17:41 Are you feeling these? Yeah. 17:43 Push, push, push, push, push and one more. 17:45 Push, push, push, push, push. 17:47 Okay, now I'm gonna let you have dumbbells 17:49 and I'm gonna show people at home 17:50 how to spot with dumbbells, okay. 17:53 So if you've got your child, 17:54 you can position your hand right on their wrist 17:56 and you can support. 17:57 Come on in Neto, so they can see this 17:58 how we're spotting her. 18:00 My hand is right on her wrist 18:02 and I'm staying in control with her. 18:03 I'm controlling the tempo that may help got her through. 18:06 Okay, just goes straight through. 18:07 So she could get used to that 18:08 'cause now her brain have to now function 18:11 how to make these two independent limbs 18:13 work together and with weight. 18:15 And push, push, push and back down. 18:18 Again. 18:20 Nice. 18:21 Two more. 18:24 And one more. 18:25 She's doing great. Excellent. 18:28 Good job, Zion. Loving it. 18:31 All right, folks, recap. 18:32 So far we did a pushup, we did the squat, 18:36 we did bend over rows and we just did shoulder press. 18:39 How are you feeling so far? Pretty good. 18:41 Pretty good. Pretty easy so far. 18:42 Yeah. 18:43 I mean it's different, 18:45 this program is different today. 18:46 Like I said, we're teaching, 18:48 we want parents to understand 18:49 that resistance training is safe for your child to do. 18:53 And I have kids that I worked with from age seven 18:56 and it's teaching a proper form and technique 18:58 until the muscle can develop they could be healthier 19:01 and you're implanting the seed of good health choices 19:06 and also taking care of the temple God has given them. 19:08 But it's important to teach proper form 19:11 and you're doing it with your child, 19:12 you will learn and they will see 19:14 how much is important to you and is important to them 19:17 because this is important to God. 19:18 So we're gonna move on with our next exercise 19:21 it's gonna be a bicep curl. 19:23 This is a very good one, I love bicep curls 19:25 'cause it's the muscles right here, okay? 19:27 So, Zion, here you go and dumbbells. 19:33 All right, now so with the bicep curls, 19:35 once again the secret of the bicep-- 19:37 arms down to your side, okay, straight right here. 19:40 Neto, where are you? Come on in, buddy. 19:42 You know you're getting your money's worth today. 19:44 Okay, imagine a pin going straight 19:47 through one side of her arm here 19:49 and comes to this side, her elbows are not gonna move. 19:51 And from this position 19:52 she's just going to curl up and back down. 19:57 And curl up and back down. 20:01 Good job, watch your elbows, keep going, good work, nice. 20:05 Now watch her wrist, you see as she's finishing 20:07 with a finish move in curling, that's okay, 20:10 that's okay to get more contraction 20:12 and just allow it to feel natural, 20:14 okay, for your child. 20:17 Very nice, you can smile-- 20:19 doing a good time, there you go its fun. 20:21 Never to bother having fun, okay, two more. 20:24 Are you feeling those in your biceps? 20:25 Yeah. Okay, here we go. 20:29 Excellent. Good job. 20:31 Now a variation you might have seen called hammer curls 20:34 which is just turning the wrist and going straight down. 20:37 This incorporates a little more of the forearms 20:39 which is right here to come in to work in there. 20:41 But all we did is turn it, turn our wrists. 20:46 And excellent, good job, not bad. 20:50 How did that feel? 20:52 Okay. 20:53 Okay, but once again you're actually helping 20:55 so many families right now. Yeah. 20:57 You are like a pioneer, 20:58 both shaping and planting seeds. 21:00 Yeah. That's awesome. 21:01 Awesome. Awesome. 21:02 Can you say awesome? Awesome. 21:04 Say like you mean it? Awesome. 21:06 That's what I'm talking about. 21:08 All right, our next exercise is going to be the kickback. 21:11 Now this one is kind of-- 21:13 it's kind of I mean it's a lot of balance 21:15 and lot of there is so wrist control 21:18 you have to make in this one. 21:19 But it's working the triceps, the back of the arm, okay. 21:23 So let me demonstrate this one. 21:24 Now turn to your side here and from this position here 21:27 I want you to go right from here 21:29 we're gonna go down here 21:30 from this bit to a bend position, okay? 21:33 Keep your elbows right here from the-- 21:35 getting your elbows right there. 21:36 From this position we're gonna straighten our arm out. 21:39 Okay, and back down. 21:41 Straighten the arm out. 21:42 Okay, once again you want to imagine a pin 21:44 going straight to one side. 21:48 Good. Excellent. Good job. 21:49 Now we're gonna give you weight, all right. 21:53 Come over here, come on in, Neto, 21:55 stay right here, elbows right here to the side. 21:58 I'm gonna give you a pair of dumbbells. 21:59 Now the secret is with this one, 22:02 you want to have chest lower to the ground, 22:04 while her chest being lowered to the ground, 22:06 she is placing more emphasis of the weight against gravity 22:10 onto that muscle to work more. 22:12 Elbow to stay in one spot 22:13 you're gonna straighten out and back down, 22:16 straighten back out right to here. 22:20 Good. 22:21 Elbows right here, you could spot right here, 22:23 parents, to help out. 22:25 Good, are you feeling that? Yeah. 22:27 It's kind of hard, isn't it? 22:28 This is five pounds-- three pounds for her 22:31 and its challenging. 22:33 Good, now watch without the weight, let go. 22:35 I'm gonna be your resistance. 22:37 Now parents, if you don't have dumbbells 22:38 you could be the resistance for your child. 22:40 Okay, go back up push up. Good. 22:42 See I'm being the manual resistance 22:43 for her and full extension. 22:46 Nice. Two more. 22:49 And one more. Good. 22:51 And you can do exact same thing with two arms, 22:53 back down again, elbows up and push back. 22:57 Nice. 22:59 See the extension, triceps extends, 23:02 bicep brings towards, okay? 23:06 You are the resistance for your child 23:08 if you're doing it this way. 23:10 And keep pushing, keep pushing, keep pushing. 23:12 Nice. Excellent, good job. 23:14 Now with this exercise to focus on 23:16 as you're going back on your kickbacks, 23:17 you do not want to have your wrist bent. 23:20 Keep it here and go straight back. 23:22 Watch my wrist now. 23:24 And I'm doing with a dumbbell on this one, I'm doing this. 23:26 You see that? 23:27 You don't want that, you take working triceps, 23:29 keep the elbows still, 23:30 wrist straight and go extend out. 23:33 Let the triceps do all the work. Okay. 23:35 Excellent. 23:36 Not bad. Okay. 23:37 Now, okay so you say, "Casio, what about the abs? 23:43 Anybody likes abs, my kid likes to do abs, 23:46 I want to do abs. 23:47 What can I do for the midsection?" 23:49 Ready? Okay. 23:50 I'm gonna show an exercise, you've seen them all along, 23:53 it's called the sit-up. 23:57 Won't you love those? Yeah. 23:59 I mean those who had to take the physical education program 24:01 at a presidential word, you have to do sit-ups, okay. 24:04 So let's sit down. 24:05 What I like about the sit-ups 24:06 granted it doesn't just work your abdominals 24:09 also incorporates some hip flexors, 24:11 which technically isn't bad. 24:12 The kids run and play, 24:13 they need to have strong hip flexors, okay. 24:15 So the secret is to do this properly, 24:17 put your feet here, okay. 24:19 You now ready? 24:20 Okay, slide on little bit more 24:21 'cause you're gonna lay down on the--keep going. 24:23 There you go, little more. 24:25 I'm gonna let you lay down on the pad, 24:26 I'm being nice here, okay. 24:29 Feet at a bent ankle here, okay. 24:32 You want-- parents, you want to support your child's foot here, 24:35 you can actually do it 24:36 even where it's put underneath a couch 24:39 that help hold you down, okay. 24:40 I want to put your hands behind your head like this 24:44 and make a basket, okay 24:46 and I want you to come all the way up. 24:48 Now don't pull, there you go. 24:50 Don't pull your arms with you head, 24:52 just try and sit up. 24:53 Here we go, let's go to work. 24:55 Not bad, very good. 24:57 Now the secret is lift your head up, 24:59 come up with your body. 25:02 Nice. 25:03 Did you guys see the difference with that? 25:04 Well, I did. Nice, good job. 25:06 Give me two more. 25:09 And one more. 25:13 She felt that one, okay. Now lay back down. 25:16 Okay, now I'm gonna hold from the same position 25:18 instead of having come all way I just want you to do crunch. 25:20 Well, I want you to just lift 25:21 your shoulder blades off the mat, 25:23 okay and come up. 25:24 It's one, come a little higher. 25:26 Good, right there. Nice. Keep going. 25:28 Two, there you go. Nice. 25:31 Now she feel the difference, she could feel the difference 25:33 because she is not going full range of motion 25:35 but don't force your hand to pull, 25:37 relax your hands, 25:38 relax so your head can relax into your hand. 25:41 Nice. That was perfect. 25:42 Give me two more and one more. Good job. 25:46 Now, parents, certainly you want to learn is 25:49 how to teach your kids how to engage the core. 25:52 Imagine-- stay down there, 25:53 your belly button is right here, okay. 25:55 Imagine there's a string attached to your belly button 25:58 that goes all the way to your back, okay. 26:01 And I'm pulling on the string, 26:03 pulling your belly button back into your spine. 26:06 And then I'm gonna pull it all the way up to your chest. 26:09 Try that engage. 26:11 Okay, no stay right there now, you felt that? 26:13 Stay tight. Nice. 26:15 Now you engage, now do a crunch. 26:18 Oh, yeah, keep going, keep going, keep going. 26:20 You feel the difference? Yeah. 26:22 Excellent. Good job, good job. 26:25 Hey, Zion, you did a great job today. 26:28 And I'm so glad that you're able to help parents. 26:30 Come on up, let's get you up. 26:32 And I appreciate it, I'm looking forward, 26:34 hoping to do some more segments with you, will that be fun? 26:36 Yeah. 26:38 All right, since we did 26:39 all about education this program, 26:41 I'm waiting for wellness tip. 26:42 Are you ready for wellness tip? I'm ready. 26:44 Let's go and learn something. 26:52 Avoid total rest breaks 26:53 between difficult parts of your workout. 26:56 Instead keep moving. 26:58 Moving helps the body flush lactic 27:00 from your muscles, making you stronger 27:02 for the next session of intense exercise. 27:09 Now that was a great wellness tip, 27:10 you can't take too longer breaks. 27:12 Hey, Zion, don't you owe me like a round off 27:14 for something like that? 27:16 Okay, let's go, knock it out. 27:20 Now that's what I'm talking about, 27:21 I can never do that. 27:22 That's why we're having fun. Good job. 27:24 All right, I'll close this out. 27:25 Hundreds of studies over the past four years 27:27 have helped us to better understand 27:29 the powerful fact of touch. 27:31 A study done at an orphanage found 27:33 at this particular orphanage, 27:34 the children were living while others were dying. 27:37 The staff were hugging 27:39 and holding the children frequently. 27:41 Another good reason to hug somebody daily. 27:43 You could actually save a life. 27:45 This is Casio reminding you that action is the key for life 27:48 and it's my prayer that the Lord gives you strength 27:50 and encouragement to take action everyday. 27:52 God bless and thank you for watching. 27:54 I see you next time. 27:55 Keep flexing those faith muscles. |
Revised 2014-12-17