Let's help your child lose weight: diet and exercise routine for losing excess weight. Let's help a child lose weight: diet and exercise routine for losing excess weight Video: Fun exercises for a child

18.04.2024

During puberty, boys experience rapid skeletal growth, while the muscles “cannot keep up” with it. Therefore, adolescents are characterized by increased fatigue and impaired coordination of movements. In this regard, gymnastic complexes include exercises for flexibility and coordination of movements. Physical exercises for boys involve the use of gymnastics and sports equipment. Complexes of morning hygienic gymnastics are general strengthening, they are used as a warm-up before playing sports. They harmoniously activate the muscles of the whole body

Please note that all exercises must be performed with the correct starting position. Then all muscles will move symmetrically, the left and right halves of the body will develop equally. The range of motion must be complete so that the muscles of the working part of the body contract and relax completely.

Complex of gymnastic exercises for boys 10-13 years old No. 1

Exercise 1

Starting position: standing, legs slightly apart, arms along the body.

1. Walking in place (Fig. 1).

2. Walking with movement.

Figure 1. Exercise 1

Exercise 2

1. Rise up on your toes, simultaneously raising your arms through your sides and arching your back.

Note: repeat the exercise 5-6 times.

Exercise 3

Starting position: standing, legs slightly apart, palms bent at the elbows in front of the chest.

1. Jerks with elbows to the sides and back - 2 times (Fig. 2).

2. Stretch your arms to the sides and make 2 jerks back with straight arms.

3. Grasp yourself by the shoulders, with your left hand resting on your right shoulder and your right hand on your left.

4. Take the starting position.

Note: repeat the exercise 5-8 times.

Figure 2. Exercise 3

Exercise 4

Starting position: standing, feet shoulder-width apart, arms along the body.

1. Raise one hand sharply up and look at it. Take the starting position. Raise your other hand sharply and look at it. Repeat all 8-10 times.

2. Do the same with your eyes closed 5-6 times.

3. Tilt your head forward, then throw it back 5-8 times.

4. Rotate your head left and right at a moderate pace 5-6 times.

Note: Perform head movements without jerking and at a moderate pace.

Exercise 5

Starting position: standing, legs together, hands on shoulders.

1. Rotate your elbows forward.

2. Rotate your elbows back.

Note: perform the exercise for 20-30 seconds.

Exercise 6

Starting position: standing, legs together, arms along the body.

1. Swing your left leg back and forth (Fig. 3).

2. Take the starting position.

3. Swing your right leg back and forth. Note: repeat the exercise 8-10 times.

Figure 3. Exercise 6

Exercise 7

Starting position: standing, legs slightly apart, arms along the body.

1. As you inhale, raise your arms up.

2. As you exhale, bend forward and reach the floor.

Note: repeat the exercise 8-12 times.

Exercise 8

Starting position: standing, legs together, arms along the body.

1. Take your leg back and lean forward - “swallow”.

2. Take the starting position.

3. Sit down, bow your head and cover it with your hands.

Note: repeat the exercise 6-8 times.

Exercise 9

Starting position: standing, legs slightly apart, holding the back of the chair with one hand.

1. Squats - 10-12 times.

2. Squats on one leg - 3-5 times. Note: As you master the exercise, you can perform it without a chair.

Complex of gymnastic exercises for boys 10-13 years old No. 2

Exercise 1

Starting position: standing, legs together, arms along the body.

Walking in place at an accelerated pace.

Note: perform the exercise for 1 minute.

Exercise 2

Starting position: standing, legs together, arms along the body.

1. While inhaling, raise your arms up and put your right leg back on your toes (Fig. 4).

2. As you exhale, take the starting position.

3. Do everything on the left leg. Note: repeat the exercise 6-8 times.

Figure 4. Exercise 2

Exercise 3

1. As you exhale, bend to the right side and raise your arms up.

Note: repeat the exercise 6-8 times slowly.

Exercise 4

Starting position: standing, legs wide apart, hands on the belt.

1. As you exhale, bend forward and touch your left foot with your right hand.

2. While inhaling, take the starting position.

3. Repeat everything in the other direction.

Note: perform the exercise at a moderate pace 8-10 times.

Exercise 5

Starting position: standing, feet shoulder-width apart, arms bent at the elbows in front of the chest.

1. Jerks with elbows to the sides 2 times.

2. Jerks with straight arms while turning the body to the right side.

3. Repeat the first movement.

4. Jerks with straight arms while turning the body to the left.

Note: perform the exercise at a moderate pace 6-8 times with voluntary breathing.

Exercise 6

Starting position: standing, feet shoulder-width apart, hands on the waist.

1. As you exhale, squat down and stretch your arms forward (Fig. 5).

2. While inhaling, return to the starting position.

Note: repeat the exercise 8-12 times at a moderate pace.

Figure 5. Exercise 6

Exercise 7

Starting position: on the floor, the body is extended in a straight line with emphasis on the palms and toes.

1. Bend your elbows at a right angle, maintaining a straight body line.

2. Straighten your arms while maintaining body position.

Note. Do the exercise 6-10 times. Breathing may be arbitrary.

Exercise 8

Starting position: standing, legs slightly apart, hands on the belt.

Jump in place. Breathing is voluntary.

Note: do 30-40 jumps.

Exercise 9

Starting position: standing, legs together, arms along the body.

Walking in place at a slower pace.

Note: perform the exercise for 1 minute.

Strength training with proper technique strengthen children's skeleton, speed up metabolism, develop endurance and strength.

As a result, performance in sports disciplines (dancing, martial arts, boxing, athletics, team games, etc.) improves.

Strength training for children

A child is a small person whose musculoskeletal system has not yet fully formed, rapid growth and development of muscles and bones occurs, and uncontrollable energy “boils”.

How and when to exercise

Approach to children's training, including strength training, is built taking into account the psychophysical development of a particular child.

There is no point in chasing “Olympic” performance. It is better to focus on the correct technique of performing exercises, on quality rather than quantity.

Classes are conducted taking into account the physical capabilities of the little athlete. Each child goes through certain stages in his development, because what is good for a 6 year old child, not quite suitable for a 13 year old.

Experts recommend building strength training into your training schedule. 2-3 times a week. Classes are already possible from 3-5 years. Simple exercises with your own body weight (push-ups, leg raises, body lifts, pull-ups). IN 6-9 years children exercise with small sports equipment. Schoolchildren are more prepared, and their training includes exercises with dumbbells (with light weight) and a gymnastic stick.

Safe training for children

The main risks when doing strength training with children are injury. During exercise it is necessary presence of a trained and qualified trainer. Children should not be left alone for a minute.

Correct technique for performing loads will protect you from possible dangers. Only after making sure that the child is doing everything correctly do they move on to progressive training.

Moreover, such progression will be minimal. Because you still can’t build up muscles before puberty. At the same time, excessive load is fraught with tendon ruptures and muscle strains.

Strength training for children is aimed at long-term results. Therefore, in such loads the main thing is systematicity and regularity. It is necessary to structure activities so that the child’s interest in them does not fade away.

Strength training for teenagers

Puberty is a special stage in the development of a child. A powerful hormonal background appears, which affects the life of the young man, including the results of the training. Thus, due to the predominance of testosterone, young men can already purposefully train to achieve relief.

Basic Rules

The realities of school life are such that 100% healthy children are not enough. Most have one problem or another. This is especially pronounced on the back: curvature of posture and stoop have become frequent diagnoses in schoolchildren’s medical records. Therefore, at the first stage of strength training for a teenager, it is worth paying attention to strengthening the back muscles. The priority is swimming, exercises on the horizontal bar (pull-ups, hanging).

Attention! You can switch to full-fledged strength exercises on machines or with impressive weights only when growth has already stopped. On average this happens by 18-20 years. Until this point, there are a number of requirements and rules in teenage strength training.

Then exercises that use your own weight are gradually added: push-ups, leg pull-ups, etc. And at the end, connect the “heavy artillery” in the form of a small weight (at most half the weight of the training athlete).

Photo 1. The process of push-ups for schoolchildren. There are special blocks on the floor that teenagers must touch with their chests.

When selecting a load, it is worth considering that if you can easily perform an exercise with weight more than 15 times, which means it should be increased. If you do the exercise 15 times hard, then reduce weight.

Lesson plan for a child from 6 to 9 years old

The predominant activity of the younger schoolchild is play. That's why it is worth including game combinations And competitive moments into the training program. Monotonous activities will be too tiring for a young, fragile body. Duration of training 40-45 minutes.

First, you should prepare your child for active exercise: warm-up 5-10 minutes. It includes light running and fast walking, as well as jumping rope.

Photo 2. An example of a warm-up for a child before performing strength training. In total, the warm-up complex includes 13 exercises.

The main part of the training will be exercises with equipment(with a gymnastic stick or ball), to improve balance, and only after that - strength. Lifting and lowering, turning and bending with a ball or gymnastic stick trains the arms, shoulders, chest, legs, and abdomen. Circular movements of the hands, elbows and legs can work out the joints, and also develop a sense of balance and improve range of motion.

Exercises using your own body weight, such as push-ups and light pull-ups. Push-ups are done from the knees or from a bench, pull-ups are done with emphasis on the bar or with support.

Squats, lifting legs and torso from a lying position, push-ups and pull-ups are done according to 10-15 times. Other exercises are performed in 2-6 approaches, 6-12 times.

There is a cool down at the end of the workout.. Do some simple stretching exercises.

Methods of strength training for schoolchildren

Child 10-17 years old already concentrates on repeating the exercise many times. Strength training is performed, including in the yard, using simulators such as bars, horizontal bar, crossbars, ropes And so on. Such preparation is carried out in physical education lessons.

Goals

The fundamental goal of physical training for schoolchildren is general health.

In addition, regular strength training classes help consolidate the results obtained and involve schoolchildren in active and useful activities.

Tasks

The strength training methodology for high school students solves the following problems:

harmoniously develop muscles musculoskeletal system;
acquire vital skills and abilities, as well as diversify strength abilities;
create a “base” for further growth in a specific area of sports activity.

A set of exercises to develop muscles of the whole body

At the beginning of the lesson, it is advisable to “warm up” and stretch all muscle groups. Warm-up lasts 5-20 minutes.

More and more teenagers - boys and girls - as they age, want to start doing fitness at home or in the gym to build up their muscle mass. This goal is mainly pursued by boys. Girls want to tighten up their figure, just take the first step towards its transformation and start working out at home to improve their health, achieving a beautiful physique.

Sports lifestyle since school- this is a direct path to good health, a beautiful physique and longevity. But an incorrectly selected training program at this age can lead to serious injuries if the set of exercises is incorrectly designed in terms of loads, repetitions and nutrition.

Age for fitness training at home and in the gym

Everyone who starts playing sports has different ages. Some people start training from an early age. Basically, all teenagers begin to engage actively, pursuing a specific goal, at the age of 11-17 years, joining sports (fitness, exercises with barbells, dumbbells and other fitness equipment that transforms the figure). It can also be a home universal fitness machine of a block format, where you can perform many exercises at once for different muscle groups (for example, back, legs, triceps, biceps, abs). Main– know the correct approach to such simulators, and then you can replace dumbbells and barbells with a universal simulator.

But it is not always possible to do everything on it, since there are different exercises that involve one muscle group (basic), while others involve more than two or three muscle groups (isolated). Basically, up to 30 exercises can be performed on universal simulators, depending on the design of the simulator and its block levers.

Workout with barbell and dumbbells for boys and girls aged 11-17 years

Why do all teenagers buy dumbbells and barbells for home workouts?

The answer is simple: with dumbbells and a barbell you can perform much more exercises (up to 100 exercises, having in your arsenal a collapsible barbell up to 50 kg and a barbell rack). In order not to disturb your neighbors and avoid noise, you should also purchase rubberized mats, which soften the impact when weights and weights fall. You also need prefabricated dumbbells up to 40 kg and a bench so that you can perform a number of exercises in sitting positions with dumbbells or lying down with a barbell. Don't forget about safety precautions.

To avoid being crushed by the barbell, it is always better to use a lighter weight with which you can confidently perform an approach with a certain number of repetitions (up to 10 - 15 times).

Mistakes in the gym and at home when performing the Bench Press exercise

Typically, unsuccessful approaches occur when the weight on the bar exceeds your maximum possible. Then the “dancing” begins with the barbell, which you want to throw off yourself as quickly as possible. There is a danger when performing any exercise, but the bench press always requires a partner, since you are working with heavy weights. The muscles work at maximum capacity, and when they fail, there will be no strength. The barbell may fall onto your chest when bench pressing.

Your partner will always help you raise it. And if it is not there, then there is always one way - either roll it along the body down to the legs, or drop the barbell to one side to remove the load from the chest. The worst thing is when the barbell ends up on your throat. Then you need to move the barbell to the side and try to get out in the opposite direction from the one where you removed the weight of the barbell. Then you need to lift one side of the bar with the least weight to get out. And this will be a lesson to you that the bench press should always be performed with a partner who will help you!

Mistakes when performing a training program

Any fitness program for physical exercise involves a load that is measured in sets and repetitions. But many people forget about such a rule as a sense of proportion, since any organism has its own strength and endurance. In the scientific community this is called physiology.

It's always easier to do exercises at home with dumbbells

If you can't perform a set of dumbbells on the bench press, you can always move them to the sides. There is no need to throw them on your chest or head if you were unable to lift them. This can lead to injury because if the muscles fail, the weight of the dumbbell 10, 20, 30 kg can harm you if you drop them on your body where there are no muscles. Only professional athletes sometimes put dumbbells on themselves to complete the last reps. But they already know from experience their strength and endurance potential after years of training with iron, regardless of where they train their muscles - at home or in the gym.

Sports lifestyle from school– a direct path to good health, a beautiful physique and longevity. But an incorrectly selected training program at this age can lead to serious injuries.

How to gain muscle mass as a teenager

Before starting the workout, you should do a joint warm-up for 10 minutes, and also jump rope for 5-10 minutes without a break to prepare the body for the load.

The training program is designed to work all major muscle groups (chest, abs, legs, biceps, triceps, back) taking into account an understanding of how to correctly perform exercises from a technical point of view.

How to calculate the load correctly?

In each approach where there is a certain number of repetitions, you should leave a reserve of no more than 3 repetitions. If the margin is greater, then it is necessary to increase the load to a margin of three repetitions. If these are squats, then you need to pick up dumbbells and perform the exercise.

Example of a training program (set of exercises) for boys

1 and 3 weeks

Monday

Wednesday

Classic squats 2-3 sets 20-30 reps

Friday– day of chest, back, shoulders, biceps, triceps, abs

Push-ups 10-20 reps 3 sets
Bent-over barbell rows 8-10 reps 3 sets
Standing Dumbbell Press 8-10 reps 3 sets
Standing biceps curls with dumbbells 8-10 times 3 sets
Triceps Bent Over Arm Extension 8 reps 3 sets
Dorsal Curl 10-20 reps 3 sets

2 and 4 weeks

Monday– day of chest, back, shoulders, biceps, triceps, abs

Standing dumbbell raises to the side 8-10 reps 3 sets
Dorsal Curl 10-20 reps 3 sets
Stretching all muscle groups after training – 10 min.

Wednesday– day of legs, quadriceps, biceps, thighs, buttocks, abs and back

Classic squats 2-3 sets with dumbbells 8-10 reps
Lunges with leg lifts with dumbbells 3 sets 8-10 times
Stretching all muscle groups after training – 10 min (leg muscles)

Friday– day of chest, back, shoulders, biceps, triceps, abs

Push-ups 10-20 reps 3 sets
Bent-over barbell rows 8-10 reps 3 sets
Standing Dumbbell Press 8-10 reps 3 sets
Standing biceps curls with dumbbells 8-10 times 3 sets
Triceps Bent Over Arm Extension 8 reps 3 sets
Dorsal Curl 10-20 reps 3 sets
Stretching all muscle groups after training – 10 min (torso muscles)

3 week

Tuesday– day of chest, back, shoulders, biceps, triceps, abs

Bench press 8-10 reps 3 sets
Bent-over barbell rows 6-8 reps 3 sets
Dumbbell bench press up 8-10 reps 3 sets
Overhead arm extension 8 reps 3 sets
Stretching all muscle groups after training – 10 min.

Friday– day of chest, back, shoulders, biceps, triceps, abs

Push-ups 10-20 reps 3 sets
Bent-over barbell rows 8-10 reps 3 sets
Standing Dumbbell Press 8-10 reps 3 sets
Triceps Bent Over Arm Extension 8 reps 3 sets
Stretching all muscle groups after training – 10 min (torso muscles)

Training program for girls at home and in the gym

If boys want to develop all muscle groups and pump up their muscle mass, then girls want to pump up their legs, abs, and back, since they don’t need strong arms and broad shoulders. This training program is just for those who want to pump up their legs, buttocks, abs, and back.

Training program for a month (two to three times a week). Before starting the workout, you should do a joint warm-up for 10 minutes, and also jump rope for 5-10 minutes (without a break) to prepare the body for the load.

After a month of training, you will notice that your muscles have become more resilient and stronger. You shouldn’t do a lot of exercises at once; it’s a beginner’s mistake to do a lot of exercises on the same muscle group at once. To pump them up, you need a measure of load. Then the result will undoubtedly be, you just have to start training.

1 / 2 / 3 / 4 week

Monday

Kneeling push-ups on a mat 8-15 reps 3 sets
Classic squats 10-20 reps 3 sets
Lunges with dumbbells in place 8-10 reps 3 sets
Standing deadlift with dumbbells 8-10 times 3 sets
Plank 3 sets 30-50 seconds
Dorsal Curl 15-20 reps 3 sets
Stretching all muscle groups after training – 10 min.

Thursday– day of legs, buttocks, abs, back

Lunges in place with dumbbells 3 sets 8-10 times
Leg abduction to the side on the buttock (leg straight) 3 sets 20-30 times
Deadlift with dumbbells 3 sets 10 reps
Plank press 3 sets 30-60 seconds
Dorsal Curl 15-20 reps 3 sets
Stretching all muscle groups after training – 10 min (leg muscles)

Trainer for teenagers(boys and girls) aged 11-17 years

If you want to send your child to work out with a personal trainer/gym instructor, any fitness club in Moscow will have a professional with a higher education. He knows how to properly train children and teenagers in the gym or children's room, so as not to harm the child, but to professionally lead him to results (strengthen his posture, muscle corset).

Exercises with dumbbells and barbells for boys and girls (video)

Stretching and flexibility exercises at home

Abs workout in 10 minutes

Adolescence - this is the period between childhood and adulthood, which is characterized by the puberty period. Puberty for girls begins at 9–10 years, and for boys at 11–12. Puberty ends at different times, but at 16–18 years old, according to relevant scientific data, it is already possible to train according to adult patterns. That is why the training program for teenagers is limited to a time period from 9–11 years to 16–18. Why? Because the intensity of skeletal growth varies among people, which is why for some at 16 years the skeleton is already formed, while for others it is still just forming. If a person began to actively grow at a later age and sees that he is still growing, then he should continue to follow the training program for teenagers .

Why do you need a training program for teenagers? Then, adequate physical load and proper nutrition will help a person realize his or her maximum potential po-ten-tsi-al in growth , development of the cerebral system, and skeletal muscles, as well as avoiding teenage depression, socializing and maximizing health . But a training program for teenagers should not be exclusively strength training. In general, all people need card-dio tr-ni-rov-ki , but for teenagers, strength training should not be a goal at all, but should remain part of the training program. It should also include other types of sports, for example swimming . And don’t forget that it is especially important for teenagers to be accurate and correct sleep .

Training program for teenagers: rules

Firstly, it should be said that teenagers can engage in strength sports – . Of course, it’s better to do this with a coach, or at least with a person who can teach a teenager exercise technique . Secondly, teenagers should work out in the gym 2-3 times a day. During training, it is recommended to perform 6–8 exercises, 2 working steps each. The number of exercises for one muscle group should be limited to 2–3. Next, teenagers should train according to a split program. What it is? This is such an organization of a training process where, in a weekly cycle, each training session an athlete works out different muscle groups.

A training program for teenagers should load all superficial muscle groups. At the beginning of the workout, 10 minutes should be warm up , and then start training. The duration of strength training should be limited to 60 minutes. In medical guidelines for strength training, it is suggested to rest for 2–3 minutes between exercises, but since teenagers should do 10–15 repetitions in a range of reps, as the training increases -ro-van-nos-ti, you should strive to rest between approaches within 30–60 seconds. Why is this so, you can read about it in our previous review about ATP resynthesis . We also re-co-men-du-em oz-na-ko-mit-xia with our article about children's fitness , where myths about strength training are analyzed in detail and relevant scientific data are provided on the views of modern sports science on the issue of the adequacy of strength training for children and under-growth.

Preparation for the program: first month

Exercise bike 10 minutes
Squats with a stick – 4 sets of 15 reps
Lying leg curls – 3 sets of 15 reps
Push-ups – 3 sets of 15 reps
Lat Pulldown – 3 sets of 15 reps
Exercise bike 15 minutes

Note* this scheme is preparatory, so the athlete should train 2-3 times a week for 5 weeks, performing this circular scheme. It is recommended to rest for 2-3 minutes between sets. The first approach in all exercises is a warm-up.

Program for teenagers for 3 months

Workout #1
Exercise bike 10 minutes
Squats with a stick – 4 sets of 15 reps
Seated leg extensions – 3 sets of 15 reps
Lying leg curls – 3 sets of 15 reps
Hammer Press – 3 sets of 15 reps
Push-ups – 3 sets of 15 reps
Plank – 3 sets to the maximum
Exercise bike 20 minutes

Workout #2
Exercise bike 10 minutes
Hyperextension – 3 sets of 10 reps
Lat Pulldown – 3 sets of 15 reps
Pulldowns – 3 sets of 15 reps
Bench barbell row – 3 sets of 15 reps
Cable curls – 3 sets of 15 reps
Exercise bike 20 minutes

Note* It is recommended to rest for 2 minutes between sets. Training should be 2 times a week. The duration of the scheme is 15 weeks. There is no separate exercise for the triceps because it receives enough load during bench presses and push-ups.

Training program for teenagers

Workout #1
Exercise bike 10 minutes
Seated leg extensions – 3 sets of 15 reps
Lying leg curls – 3 sets of 15 reps
Kettlebell Squats – 3 sets of 15 reps
Hyperextension in the simulator - 3 sets of 15 repetitions
Bench barbell row – 3 sets of 15 reps
Plank – 3 sets to the maximum
Exercise bike 20 minutes

Workout #2
Exercise bike 10 minutes

Regular sports will help a teenager develop faster, feel more confident and strong. However, not all children know how to properly structure their activities, which can result in serious injuries.

To prevent this from happening, parents should enroll their child in a gym for teenagers so that a professional trainer controls the training process, which has many features. A set of exercises for a teenager should be selected taking into account his age.

Features of gym classes for teenagers

Starting from the age of 10-12, children’s bodies undergo dramatic changes: the skeleton actively stretches, the muscles cannot keep up with its growth, the load on the heart and blood vessels increases, the genitourinary system moves to another level, and hormonal changes occur.

Therefore, at this age, children are not in the best physical and psychological condition.

Correct exercises in the gym for teenagers will help correct the situation. After regular training, coordination of movements, physical fitness improves, and self-confidence increases.

Important! The coach should explain to the teenager that the main goal of the classes is not to pump up huge muscles, but to strengthen the body, accelerate its growth, and build a beautiful physique. Competent training in the gym will help prepare a teenager’s body for more serious loads (if he wants it).

If a teenager does not want to play sports, then it would not be a bad idea to tell him about the consequences of a passive lifestyle. This list includes excess weight, weakening muscles, disorders of the cardiovascular system, curvature of the spinal column, etc. If a teenager is dissatisfied with his body, then active sports in the gym will help solve this problem, make him more confident, sociable, and reduce the likelihood of injury.

In order for training to bring only benefits, a teenager must follow these recommendations:

from 10 to 16 years old it is prohibited to perform exercises with additional equipment. During this age period, the child’s body is actively growing, and excessive physical activity can disrupt development. For this reason, children under 16 years of age should avoid deadlifts, squats, military presses, etc. Sports elements with your own weight will be quite enough;
at 12-15 years old it is forbidden to perform movements during which the spine is compressed and twisted: various variations of the bench press, squats with a barbell, dumbbell biceps curls, etc. This is due to the fact that the spinal column is being formed, so the risk of injury or slowdown in natural growth is high;
from 16-17 years old you can supplement the complex with exercises with sports equipment. The main thing is to start with a minimum weight, which does not exceed 10 kg;
Any workout in the gym should begin with a warm-up, which will help warm up the body before training. If you exercise on cold muscles and ligaments, then the risk of injury is high;
At first, the teenager should focus on the technique of performing the exercises. Once the body remembers how to move correctly, it will be possible to increase the load and pace;
if training is aimed at increasing weight, then you need to move smoothly; for losing weight, a fast pace is more suitable (but not above average);
the range of motion must be increased gradually to avoid injury and increase the effectiveness of exercise in the gym;
It is important to learn to feel the tension of the muscle group being worked. The load should be especially high at the top or bottom point;
a teenager must be able to fix his body and distribute the load on certain muscle groups;

Attention! For gym classes to be effective, a teenager must learn to breathe correctly. You need to take a deep breath and exhale while performing one repetition. Holding your breath is dangerous because it affects your blood pressure.

the workout should not last longer than 60 minutes. Longer sessions can lead to exhaustion, decreased performance, risk of injury due to fatigue, and decreased alertness.

It is also important to choose the most suitable sports for a teenager, taking into account the characteristics of his physique, character, and health status. For example, weightlifting is allowed only from 16-17 years of age; up to this age it is allowed to do movements with one’s own weight.

Aerobic exercises (cardio) can be performed from 10 years of age. In the gym you can exercise on a treadmill, elliptical, or exercise bike; in addition, the trainer will be able to select effective exercises to strengthen muscles and improve the health of the body. Girls can choose step aerobics - this is a lightweight discipline that will help you lose weight, strengthen muscles, develop coordination and grace.

Be sure to check out:

A set of exercises for early adolescence

Children 10-14 years old can perform basic exercises with their own weight, and they are also allowed cardio exercise.

Carefully! A child from 11 years of age can use additional weight during exercise in the gym, but only under the supervision of a trainer and after the permission of a pediatrician who will assess his physiological condition.

The following complex for younger teenagers will help strengthen muscles, develop dexterity, coordination of movements, and increase endurance. It is recommended to conduct training 3 times a week with breaks so that the child’s body has time to recover. At the same time, 2 complexes are lighter, and one is heavier.

A set of exercises for teenagers 10-14 years old:

Lesson No. 1 (easy):

warm up on a treadmill - from 5 to 7 minutes;
jump rope for 60 seconds three times;
then do push-ups, pull-ups and squats 10 times with your body weight. Perform the complex 4 times with a break of 1.5-2 minutes. All exercises in the set must be performed without rest or with minimal break;
raise your legs on the horizontal bar or do abdominal crunches – 8 to 10 times.

Workout No. 2 (difficult):

do a warm-up as in lesson No. 1;
do burpees (jumping up from a lying position with a clap above your head), crunches, squats 10 times for 5 sets. One approach should be performed without breaks or with minimal pause;
jump on the pedestal, do 9 push-ups, do 9 shuttle runs. Repeat the complex three times;
perform reverse push-ups from the bench as many times as possible in 3 approaches;
stand in the plank for 30-45 seconds three times.

Lesson No. 3 (easy):

warm-up as in previous workouts;
do push-ups, pull-ups, squats 10 times for 4 sets;
raise your legs on the horizontal bar – 10 times;
stand in the plank – 45 minutes three times.

Each gym session should end with stretching for 5 minutes. A teenager should do static exercises to allow the body to calm down and cool down.

Program option for late adolescence

Starting at the age of 16, teenagers can use additional weights during training, but they should not sacrifice technique and risk their health. It is important to start with minimal weights and gradually increase their weight.

Training program for teenagers 15-19 years old:

Perform bench press 12 times three times.
Do 14 dips for 3 sets.
Do 10 pull-ups three times.
Squat the barbell 12 times in 3 sets.
Raise your legs while hanging on the horizontal bar 12 times three times.

This complex allows you to work out your entire body in 1 day. You need to perform all the elements in 1 set without a break or with a minimal pause. After completing each set, you can rest for 2 minutes. Trainings are carried out three times a week with breaks of 1-2 days.

Teenagers can also study using the split system:

Lesson No. 1 – pumping up the chest and biceps:

bench press the barbell – 8 times three times. Before each set, perform several repetitions with minimal weight;
press dumbbells on an incline bench 8 times in 3 sets;
do push-ups on the uneven bars (wide grip) – from 10 times three times;
raise your legs while hanging on the bar - from 10 times for 3 sets;
lift the barbell onto your biceps 8 times three times;
Bend your arms on the Scott bench 8 times in 3 sets.

Lesson No. 2 (pumping the back and triceps):

perform deadlifts or Romanian deadlifts 10 times three times (2 warm-up sets);
pull up 10 times four times;
shrug your shoulders with a barbell in your hands (shrugs) – 10 times for 3 sets;
do push-ups on the uneven bars - 10 times three times;
Perform a French press with a barbell 8 times in 3 sets.

Lesson No. 3 (working the legs and shoulders):

squat with weights 10 times three times;
perform the “Donkey Kick” exercise in the Smith machine – 15 times three times;
press dumbbells while sitting – 10 times for 3 sets;
press the barbell while standing – 10 times 3 sets;
twist the body on the press - from 12 times three times.

Experienced bodybuilders and professional trainers say that the easiest way to achieve an athletic and muscular body is during adolescence. From 13 to 18 years, the concentration of hormones that are responsible for muscle development is maximum. During this age period, guys' bone growth zones open up, making it easier for them to broaden their shoulders and strengthen their core.

However, according to professionals, doing weightlifting at too early an age is dangerous to your health. This is due to the fact that heavy projectiles can cause injury to the spine, joints, and disrupt overall growth. To prevent this from happening, strength training in the gym should be carried out no earlier than at the age of 16, and always under the guidance of a qualified trainer.

To increase the effectiveness of training in the gym, a teenager must eat right, follow a daily routine and not develop bad habits.

Boris Krasnov, coach

A professional trainer claims that up to the age of 16, it is better to perform basic elements without sports equipment. Such training will help strengthen the body, develop coordination of movements, increase endurance, and lay the foundation for further development.

Starting from the age of 16, a teenager can perform strength exercises, but the following recommendations must be followed:

Practice the technique of performing fitness elements until it becomes automatic. And to do this, you need to contact a trainer who will tell you how to perform the exercise correctly and, if necessary, correct mistakes.
Don't rush to increase the load. If the movement works, then it is better to consolidate the result at the next training, and only after that increase the load. Otherwise, injury may occur.
Before performing the complex in the gym, be sure to warm up to warm up your muscles and ligaments.
Watch your diet. 2 hours before going to the gym, it is recommended to eat, for example, porridge or muesli. After training, the teenager should eat for 40 minutes. For this purpose, foods rich in proteins (poultry, dairy products) and complex carbohydrates (whole grain products) are suitable.

B. Krasnov advises not to get carried away with sports supplements, which are useless for beginning athletes. Teenagers get enough nutrients from food.

Anna Moroz, trainer

According to an experienced trainer, almost all strength exercises that are performed with sports equipment (barbell, weights, dumbbells) place a strong load on the not yet fully formed spine and bone joints.

Then the risk of bending or deformation of bone structures increases. Therefore, the specialist does not recommend performing deadlifts or squats with a barbell before the age of 16. Teenagers in the gym can do exercises without additional weight or use special machines.

Teenagers under 16 years of age are recommended to visit the pool to strengthen the body and prepare it for further stress. You can start training in the gym no earlier than 16 years old and always under the supervision of a trainer. It is better to start performing power elements with dumbbells. You can start full-fledged training using a barbell when you are 18 years old.

Irina Markina, coach

A fitness specialist claims that the main goal of a teenager working out in the gym is to strengthen the body and accelerate its growth. To do this, you need to perform basic elements that help develop several muscle groups at once. Isolated movements can be used to supplement the main loads.

Until the age of 16, the most natural exercises are the ones performed with your own weight. They harmoniously load the entire body without singling out individual muscle groups.

Weightlifting will be effective for a teenager only after his skeleton gets stronger and his body’s growth stops. If a teenager does strength training before the age of 16, the risk of injury to the spine and joints increases.

If a teenager wants to lose weight, then basic exercises need to be supplemented with cardio exercises. In addition, it is necessary to follow a diet that should include proteins, complex carbohydrates, vitamins and minerals, fiber, and some healthy fats. You should avoid fast food, fatty, fried foods, sweets and other unhealthy foods.

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Main conclusions

In order for a teenager to benefit from gym classes, his parents and he himself must follow the following recommendations:

Until the age of 16, a teenager should train without using additional weight. When using sports equipment, the risk of slow growth and injury to the spine or joints increases.
After 16 years of age, a teenager can include movements using sports equipment in the complex.
Classes in the gym should be supervised by a professional trainer.
Before performing the complex, a warm-up is required, and after it is completed, stretching is required.
Training can be done 2-3 times a week with a break of 1-2 days to restore the body.
It is important to immediately master the technique and then increase the load.
The movements must be performed smoothly and the tension of the target muscles must be felt.
The amplitude must be increased gradually.
While working out in the gym, you need to breathe properly.
The training cannot last longer than 60 minutes.
The decision on choosing a suitable sport and complex is made by the coach together with the teenager, as well as his parents.

By following these rules, your child will be able to develop harmoniously, avoid injury and prepare the body for higher loads.