Jacobson Elementary "Gym Shorts" : Jacobson Elementary Walking Program for November 29-December 3

Monday, November 29- Walking

Tuesday, November 30- Walking

Wednesday, December 1- 4th-6th grade: Shooting baskets or walking

K-3rd grade: Walking

Thursday, December 2- K-3rd grade: Shooting baskets or walking

4th-6th grade: Walking or helping the younger students

Friday, December 3- TBD

Starting on December 7 and then also December 14 and 21, the employees of the Belmond Medical Center will be here to walk with the students during our walking program time. We will also have a drawing from the BMC for some prizes.

Exercise of the Month-How to do a good push up

You don't need to join the Army to enjoy the many benefits of doing a proper push up. A basic push up does not require any equipment other than your own body weight and your arms. It can be done anywhere there is a firm surface, and it helps strengthen the chest and arm muscles.

Assume a prone position on the floor or other rigid surface (preferably carpeted-more on that later) that's able to support your body weight. Keep your feet together!

Position hands palms-down on the floor, approximately shoulder width apart. If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor.) Curl your toes upward (towards your head) so that the balls of your feet touch the ground.

Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called a "planche," which is used for other various exercises. This is the beginning and the end position of a single push-up.

Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Draw a breath as you lower yourself.

Raise yourself by attempting to push the ground away from you.Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are almost in a straight position (but not locked).

Every child is a winner

Jacobson Elementary Walking Program for November 29-December 3

Tuesday, November 30, 2010

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