Ricardo Cepeda and Marina Benipayo show off workouts for people over 50! | Mars Pa More - video Dailymotion

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Aging bones getting you down? Ricardo Cepeda and Marina Benipayo teach us a couple of exercises that are sure to keep you in shape without straining your body too much!

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00:00Mars Marina and Mars Ricardo are proud fitness advocates.

00:04And we're here with Pupush,

00:06they've prepared a workout for all ages

00:09here at PUSH MORE!

00:12Okay, so coach, can we go coaches?

00:15Stretch first.

00:17Marina, stretch first.

00:20First, arm and shoulder stretch.

00:23Okay, okay.

00:24We start with the right.

00:26Fold the arm over to the back.

00:29Try to reach that.

00:31Wait, I'm not ready yet.

00:34She's not ready yet.

00:36Can you do it, Diane?

00:37No, because the seal is there.

00:40Then push back, push the elbow back.

00:43So this is good for the triceps, right?

00:45The triceps, the upper back, the shoulders.

00:48And here the shoulders.

00:50This exercise is called, Marina?

00:52This is the deltoid stretch.

00:55Cross arm deltoid stretch.

00:58All right.

00:59Is my stretch okay?

01:01Yes, it's okay.

01:03Okay.

01:04This is a hamstring stretch.

01:06Normally, we do it on the wall,

01:08but if you don't have a wall,

01:09you just take a step forward slightly.

01:12Keep your back foot flat on the ground.

01:15Okay.

01:16Sometimes, you can do it with your hands.

01:18You put your hands on your hips,

01:19then you just start bending forward

01:21until you feel that stretch in the back.

01:23Without having to lift the heel.

01:25Don't lift your heel.

01:27Don't lift your heels.

01:30What's important here is you get older

01:33because there's a tendency to stiffen up,

01:35especially those who are already stiff.

01:37Which leads to the other side,

01:39which also leads to...

01:41Injury.

01:42Heel pain.

01:43Actually, we get heel pain,

01:44and we think it's because of the shoes,

01:46and it's actually because of the flexibility of the ankles.

01:48Just doing this.

01:49So we're just holding this for...

01:51Are you the one who's in pain?

01:54It's him.

01:56Well, next is...

01:57Lunge.

01:58Since we already did that stretch,

01:59this is just a lunge,

02:00which is where we move forward.

02:02Okay.

02:03And then you come down.

02:04You can bend this back leg

02:05until you're almost kneeling.

02:07Make sure your knee does not go beyond your toes.

02:09Okay.

02:10It should be more in straight line.

02:12And if you wanted to do this for strengthening,

02:14you just come straight up.

02:15So it's very important to engage your core

02:17while you're doing this.

02:18Our core should be what we're using.

02:21It hurts.

02:23There.

02:24And we just change legs.

02:27Forward.

02:31Then we just come straight up again.

02:34This can also be weighted for other challenges.

02:37Actually, it hurts on the toes at the start.

02:39But if you do this regularly,

02:40you'll notice that the knee pain will decrease.

02:43It hurts.

02:44All right.

02:45Actually, you have to be...

02:46The foot has to be straight.

02:47Straight.

02:48Not on the side.

02:49Not on the side.

02:50The toes will hurt more.

02:52And if you're going to do this for strengthening,

02:54your foot has to be straight.

02:56Your knees should not go beyond the level of your toes.

02:59Right?

03:00Mars, we still have a cardio set.

03:02Let's just do the last one.

03:04We can still use the music.

03:06Whatever.

03:07Mars, you can...

03:09It's like this.

03:10I'm doing aerobics.

03:12Online aerobics under Joseph Chu.

03:15Okay.

03:16Let's do a few counts left.

03:19And then repeat.

03:20Right.

03:21Okay.

03:22We start with 2 knees up.

03:241, and then 2.

03:26The other side.

03:271, 2.

03:28We pull down.

03:29All right?

03:30Just 2.

03:31And then, open your arms.

03:33Stretch.

03:34And then, side bend.

03:38You know, it's okay if it's left or right.

03:40And then, side bend.

03:41And then, up.

03:43Stretch your arms up.

03:45And then, go down.

03:47Ooh.

03:48It's good.

03:49It's good.

03:50Stretch your arms.

03:51They're all over, Tony.

03:54So, it's 1, 2.

03:57Open.

03:58And then, 1, 2.

04:01And then, up.

04:03Wow.

04:04This is so easy.

04:06Yes.

04:07Move.

04:085, 6, 7, and...

04:105, 6, 7, and...

04:12Tap, tap, tap, tap.

04:16Oh my.

04:17Yes.

04:19Too open.

04:21And tight.

04:31Okay.

04:34Tap, tap, tap, tap.

04:36Open, tight.

04:39And up.

04:41Yes!

04:44That was so nice!

04:46I'm so tired.

04:48I hope our Mars and Fars were in sync.

04:50Yes!

04:51And also, we're really using all of them.

04:54There's abs too, right?

04:56There's squats, there's legs, there's stretches.

04:59All of that, including the face because it's smiling.

05:02Thank you so much Force Recorder Mars for joining us this morning.

05:07Thank you so much.

05:09It was a rollercoaster of emotions, but very joyful.

Ricardo Cepeda and Marina Benipayo show off workouts for people over 50! | Mars Pa More

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