Workout for 12 year old boy: Exercises for 12-Year-Old Boys | livestrong

Exercises for 12-Year-Old Boys | livestrong

Young boys should exercise in order to gain strength.

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KatarzynaBialasiewicz/iStock/GettyImages

If your fitness goal is to become bigger and stronger, resistance training is for you. Adolescents who strength train are able to see the same results as adults, including muscle growth for kids who have reached puberty says Kids Health.

With more adolescents playing sports, adding a resistance training program to your schedule not only allows you to get stronger, it may also reduce risk of injury. The Physical Activity Guidelines for Americans recommends that kids and adolescents include muscle-strengthening activities at least three days a week.

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How to Begin

Start every training session with a five-minute warmup to increase the blood flow to the body and prepare for physical activity. A warmup should include a light-intensity cardiovascular exercise such as jogging or jump roping. Stretching can also be added to the warmup as well as sport-specific exercises such as high knees or butt kicks.

When you are warmed up and ready to go, choose a weight that can be lifted for two sets. Your muscles should feel tired after the second set. When you are ready to increase your weight, increase it gradually and decrease the number of repetitions you perform. This will lower your risk of injury and muscle soreness. During your workout, give yourself plenty of time to rest between sets, and make sure you drink plenty of water.

Read more: Good Workout Routines for 13-Year-Old Boys

Upper-Body Exercises

Although there are many exercises to choose from when working your upper body, you want to make sure you train all body parts equally. This means not just focusing on those mirror muscles such as the biceps, but on your entire upper body: chest, biceps, triceps, shoulders and back.

Multi-joint exercises such as push-ups, pull-ups, bench presses, incline presses, dumbbell presses and lat pull-downs work more than one body part, meaning they are efficient and effective exercises. Using several of these in your program along with isolation exercises such as bicep curls, triceps kickbacks, triceps extensions and lateral shoulder raises will create a program that strengthens your entire upper body.

Lower-Body Exercises

Multi-joint exercises for the lower body include squats, lunges and deadlifts. If you are new to these exercises, focus on achieving proper technique and form before adding weight. This will reduce your risk of injury. Isolation exercises such as standing hamstring curls, reverse curls, leg extensions and calf raises allow you to focus on a specific part of your lower body and should be part of your program as well.

Read more: The Safest Way for a 14-Year-Old to Approach Weightlifting

Ab and Core Exercises

A strong core allows for greater stability, balance and strength when performing activities such as running, lifting weights and kicking a ball. Your core incorporates the lumbar region of your back as well as your pelvic and hip area. Stability ball crunches, Supermans and rollouts on a stability ball are all exercises that will help strengthen your core.

Your abdominal muscles are also part of your core: rectus abdominis, transverses abdominis and the internal and external obliques. These muscles help support and protect your spine. Add sit-ups and crunches to your program to strengthen these muscles. Raising your legs during these exercises will add extra work for your lower abdominals.

Think Outside the Box

If you do not have access to a gym or to dumbbells, says Kids Health, you can use resistance bands, medicine balls, milk jugs or phone books to lift. Advanced movements such as burpees or incline push-ups can be added to your program once you have been training for a while and are comfortable with the movement.

If you are new to resistance training and have questions about technique, look to professionals for assistance. Personal trainers who have specialty certifications or experience working with adolescents will be able to provide you with a program that is specific to your goals. School districts may also offer classes, especially in the summer, that are geared toward strength training.

Safe Strength and Weight Training For Pre-Adolescents.

Safe and productive youth strength-training programs based on research results show which strength-training protocols are best-suited for children.

A pervasive problem of childhood obesity exists today. But the two tactics most often employed for overweight adults — dieting and endurance exercise — are less likely to be effective for children. Generally speaking, preadolescents should not follow low-calorie diets, and they will usually not perform adult-style aerobic exercise (20 to 60 minutes of continuous treadmill running, stationary cycling, stair climbing, etc.).If you observe children at play, you will typically see brief periods of high-effort activity, followed by similar periods of low-effort recovery. Like puppies, they run fast and rest, run fast and rest. The activity best suited to childrens’ exercise characteristics, and the one that provides the greatest potential for improving their body composition, is strength training. A basic and brief program of sensible and supervised strength exercise is a safe and effective means for changing overweight kids into fit kids.

Youth strength-training research

Several studies prove the efficacy of strength training for children. A recent eight-week strength-training study was conducted with fifth-grade students.5 After performing body composition assessments on 176 fifth graders, 42 boys and girls with the highest percentage of body fat were selected as research subjects. Twenty-two children were placed in the exercise program, and 20 children served as a closely matched control group.

The exercisers performed about 20 minutes of free-weight strength training and about 20 minutes of active games twice a week under the supervision of their physical education teachers. The strength-trained youth improved their body composition almost twice as much as their peers (5.5 pounds vs. 2.9 pounds) (see Table 1). These findings indicate that a brief program of strength exercise may increase muscle development beyond that associated with normal growth processes. A similar study conducted with 11-year-old figure skaters using weight-stack machines produced almost the same results, especially the gain in lean weight following the strength-training program.6

In addition to enhanced muscle development, a year-long study with nine-year-old girls demonstrated a 6 percent greater increase in bone mineral density for those who performed strength exercises compared to those who did not train.4 Contrary to the unfounded fear that strength training is harmful to growing bones, this research suggests that sensible strength exercise significantly enhances skeletal development in preadolescent girls.

Although it is possible for a child to incur musculoskeletal injury while performing strength exercise, this has never occurred in my 15 years of conducting youth strength-training programs. Likewise, there are no reports in the research literature of serious injuries to preadolescent participants in supervised youth strength-training programs. For injury prevention, adherence to sound exercise principles and competent adult supervision are the key components of safe and successful youth strength-training experiences.

In 1993, a youth strength-training study was completed that produced an unprecedented 74-percent increase in overall muscle strength in 10-year-old children.1 The exercisers developed almost six times as much strength as the control subjects during the two-month training period (see Table 2).

The exercise protocol in this study was the DeLorme-Watkins system, consisting of three progressively heavier training sets with 10 to 15 repetitions each. The first set used 50 percent of the child’s 10-repetition maximum (10 RM) weight-load for 10 repetitions, and served as a first level warm-up. The second set used 75 percent of the child’s 10 RM weight-load for 10 repetitions, and served as a second level warm-up. The third set was performed with the child’s 10 RM weigh-toad for as many repetitions as possible. When the child completed 15 repetitions with this weight-load, the resistance was increased by 5 to 10 percent.

Another strength-training program used the Berger system. 2 This exercise protocol required three sets with the child’s six-repetition maximum (6 RM) weight-load. After two months of training, the 10-year-old boys and girls increased their upper- and lower-body strength by an average of 47 percent. While this was a significant gain, it was considerably less than that attained with the DeLorme-Watkins program. Based on these two studies, two warm-up sets followed by one hard exercise set with a moderate weight-load (10 to 15 repetitions to fatigue) may be more effective for building strength in preadolescents than three hard exercise sets with a heavy weight-load (6 repetitions to fatigue).

A third study eliminated the sets variable, and strictly examined the effects of resistance/repetitions on youth strength development.3 This time, one set of six to eight repetitions using a relatively heavy weight-load was compared to one set of 13 to 15 repetitions using a moderate weight-load. The children who performed 13 to 15 repetitions made significantly greater increases in muscle strength and muscle endurance than those who performed six to eight repetitions (see Table 3).

These results indicate that preadolescents, unlike adults, may respond better to strength-training protocols that use more repetitions with moderate resistance than those that use fewer repetitions with heavy resistance. This may be related to the neuromuscular component of strength development in untrained children, with more exercise repetitions eliciting more motor learning. Of course, the risk of injury is further reduced by training with moderate weight-loads, making this exercise protocol doubly beneficial.

This training program (one set of 13 to 15 repetitions) was used with female figure skaters between eight and 13 years of age.6 Because these young athletes skated several days a week, their strength training was limited to 10 exercises, one or two days per week. The one- and two-day-per-week exercisers attained such similar results that the data was combined. After 10 weeks of training, the 26 skaters (mean age 10.5 years) increased their upper-body strength by 40 percent, their joint flexibility by 6 percent and their jumping performance by 11 percent. All of the participants expressed personal satisfaction with the strength-training program, and their skating coaches reported improved athletic ability on the ice.

These findings indicate that a basic and brief strength-training program is effective for improving selected fitness parameters and performance factors in female figure skaters. It also appears that a single weekly exercise session is sufficient for attaining significant strength development in young athletes who are concurrently participating in sports training and competition.

Youth strength-training guidelines

Based on the research findings, following are recommendations for safe and productive youth strength-training programs:

1. Select basic exercises for the major muscle groups. This could be as few as four multiple-muscle exercises, such as leg presses, chest presses, pull-downs and shoulder presses. The program could also consist of as many as 12 single-muscle exercises, such as leg extensions, leg curls, hip adductions, hip abductions, chest crosses, back pullovers, lateral raises, bicep curls, tricep extensions, abdominal curls, low back extensions and calf raises.

2. Have the youth perform approximately 12 exercise sets per training session. For example, three sets each of a four-exercise program, two sets each of a six-exercise program or one set each of a 12-exercise program.

3. Have children use a resistance that permits between 10 and 15 properly performed repetitions to muscle fatigue.

4. Increase the weight-load by 1 to 3 pounds whenever 15 repetitions can be completed in good form.

5. Make sure young people perform every repetition through a full range of joint movement, from a position of comfortable muscle stretch to a position of complete muscle contraction.

6. Have them perform every repetition with controlled movement speed, taking approximately two seconds for each lifting action, and two to three seconds for each lowering action.

7. Train youth two or three non-consecutive days per week. For children actively involved in sports, a single weekly training session should be sufficient.

8. Progress gradually and consistently. This can be facilitated by recording every training session on simplified workout cards.

9. Include aerobic activity and flexibility exercises in every training session, using group games whenever possible to enhance student involvement and enjoyment.

10. Provide competent instruction and supervision by qualified adults throughout every exercise class. For best results, try not to exceed a ratio of five children to one adult instructor.

Contrary to the fear that strength training is harmful to growing bones, research suggests that strength exercise enhances skeletal development.

Table 1. Changes in body composition for exercisers and control subjects over eight-week assessment period (42 subjects, mean age 11 years).

	Group Percent Fat	Lean Weight	Fat Weight	Body Composition
Exercise	-2. 7%*	+2.5 lbs*	-3.0 lbs*	5.5 lbs
(N=22)
Control	-1.9%*	+1.5 lbs	-1.4 lbs*	2.9 lbs
(N=20)

*Significant change (p<0.05)

Table 2. Changes in muscle strength for exercise and control subjects after eight weeks of strength exercise (23 subjects, mean age 10 years). Exercise Group (N = 14) Control Group (N = 9)

10 RM Strength in kilograms	Pre		Post	% Change		Pre		Post	% Change
Leg Extension	12. 9		21.2	64.5*		12.1		13.8	14.1
Leg Curl	10.4		18.5	77.6*		12.0		13.6	13.2
Chess Press	15.2		25.0	64.1*		13.4		15.0	12.5
Overhead Press	7.5		14.1	87.0*		7.8		8.8	13.1
Bicep Curl	4.7		8.3	78.1*		4.8		5.3	12.2
Mean % Change				74.3					13.0

*Significant two-way interaction (p<0.05)

Table 3. Effects of an eight-week youth strength-training program using higher repetitions and lower weightloads vs. using lower repetitions and higher weight-loads (43 subjects mean age 8 years).

*Significantly different from low rep group (p<0.05)

REFERENCES

1. Faigenbaum, A., L. Zaichkowski, W. Westcott, L. Micheli and A. Fehlandt. The effects of twice-a-week strength training program on children. Pediatric Exercise Science 5: 339-346, 1993.

2. Faigenbaum, A. , W. Westcott, L. Micheli, A. Outerbridge, C. Long, R. LaRosa Loud and L. Zaichkowsky. The effects of strength training and detraining on children. Journal of Strength and Conditioning Research 10(2): 109-114, 1996.

3. Faigenbaum, A., W. Westcott, R. LaRosa Loud and C. Long. The effects of different resistance training protocols on muscular strength and endurance development in children. Pediatrics 104(1): 1-7, 1999.

4. Morris, F., G. Naughton, J. Gibbs, et al. Prospective ten-month exercise intervention in premenarchael girls: Positive effects on bone and lean mass. Journal of Bone and Mineral Research 12(9): 1453-1462, 1997.

5. Westcott, W., J. Tolken and B. Wessner. School-based conditioning programs for physically unfit children. Strength and Conditioning 17: 5-9, 1995.

6. Westcott, W., and S. Ramsden. Specialized Strength Training. Exercise Science Publishers: Monterey, Calif., 2001.

Wayne L. Westcott, Ph.D., is fitness research advisor at the South Shore YMCA in Quincy, Mass. , and author of 21 books on strength training.

Training program for teenagers for home 12,13,14,15,16,17 years old

By bodybuilder To read 10 min Views 45.4k.
Updated 01/11/2023

More and more teenagers – boys and girls – want to start doing fitness at home or in the gym as they age to pump up their muscle mass. This goal is pursued mainly by boys. Girls, on the other hand, want to tighten their figure, just take the first step towards its transformation and start exercising at home to improve their health, achieving a beautiful physique. nine0005

A sporty lifestyle from school is a direct path to good health, beautiful physique and longevity. But an incorrectly chosen 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.

Today you will find out what exercises are recommended for fitness at home and in the gym for ages 11-17, plus examples of monthly training programs for boys and girls, if done two to three times a week for a month. nine0005

Contents

1. Home and Gym Fitness Ages
2. Barbell and Dumbbell Workout for Boys and Girls aged 11-17
3. Gym and Home Gym Bench Press Errors
4. Mistakes when doing a workout program
5. Dumbbells are always easier to do exercises at home
6. How to gain muscle mass for a teenager
7. Sample workout program (set of exercises) for boys
8. Weeks 1 and 3
9. Weeks 2 and 4
10. Week 3
11. Home and gym training program for girls 11-17Years
12. Dumbbell and Barbell Exercises for Boys and Girls (Video)

Ages for Home and Gym Fitness

Everyone who starts exercising has a different age. Some start at an early age. Basically, all teenagers begin to engage actively, pursuing a specific goal, at the age of 11-17, joining sports (fitness, exercises with a barbell, dumbbells and other fitness equipment that transforms the figure). It can also be a home universal fitness simulator in a block format, where you can perform many exercises at once for different muscle groups (for example, back, legs, triceps, biceps, abs). nine0012 The main thing is to 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 include one muscle group (basic), and others – 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.

Barbell and Dumbbell Workout for boys and girls aged 11-17

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 a combined barbell up to 50 kg, a barbell rack in your arsenal). In order not to disturb the neighbors and there was no noise, you should also purchase rubberized mats, which, when pancakes and rods fall, soften the blow. And also we 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. Do not forget about safety precautions. nine0005

To avoid being crushed by the barbell, it’s best to always use a lighter weight that you can confidently complete a set with a certain number of repetitions (up to 10-15 times).

Gym and Home Bench Press Mistakes

Usually bad sets happen when the weight on the bar exceeds your maximum possible. Then the “dancing” with the barbell begins, which you want to throw off yourself as quickly as possible. There is danger in any exercise, but the bench press always requires a partner, as heavy weights are being worked on. Muscles work at their maximum, and when they fail, there will be no strength. The bar can fall on your chest while bench pressing. nine0005

Partner will always help her to lift . And if it wasn’t there, then the path is always the same – either roll it down the body to the legs, or dump the barbell on one side to remove the load from the chest. Worst of all, when the bar is on the throat. Then you need to push the bar to the side and try to get out in the opposite direction from the one where you removed the weight of the bar. Then you need to lift one side of the barbell with the least weight to get out. And this will be a lesson to you that the bench press should always be done with a partner who will help you! nine0005

Training program errors

Any fitness program for physical exercise implies a load, which 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.

Dumbbells are always easier to do at home

If you can’t do a bench press set with dumbbells, you can always move them to the side. You do not need to throw them on your chest or head if you did not manage to pick them up. This can lead to injury, because if the muscles of the dumbbell weighing 10, 20, 30 kg can hurt 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.

A sports lifestyle from school is a direct path to good health, a beautiful physique and longevity. But an improperly selected training program at this age can lead to serious injuries. nine0005

How to gain muscle mass for a teenager

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

The training program is designed to work out all the major muscle groups (chest, abs, legs, biceps, triceps, back), taking into account the understanding of how to perform the exercises correctly in terms of technique. nine0005

How to correctly calculate the load?

In each set where there is a certain number of repetitions, you should leave a margin of no more than 3 repetitions. If the stock is larger, then you need to increase the load to a stock of three repetitions. If this is squats, then you need to pick up dumbbells and perform the exercise.

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

Weeks 1 and 3

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

• Push-ups from the floor 10-20 reps 3 sets
• Bent Over Row 8-10 reps 3 sets
• Standing Dumbbell Press 8-10 reps 3 sets
• Standing dumbbell curl 8-10 reps 3 sets
• Triceps Reach 8 reps 3 sets
• Trunk Curl 10-20 reps 3 sets
• Stretching of all muscle groups after training – 10 min

Wednesday – leg day, quads, biceps, hips, glutes, abs and back

• Squats classic 2-3 sets of 20-30 reps
• Lunges in place with dumbbells 3 sets 8-10 reps
• Dumbbell Deadlift 3 sets 10 reps
• Plank Press 3 sets 30-60 seconds
• Stretching of all muscle groups after training – 10 min (muscles of the legs)

Friday chest, back, shoulders, biceps, triceps, abs

• Push-ups from the floor 10-20 reps 3 sets
• Bent Over Row 8-10 reps 3 sets
• Standing Dumbbell Press 8-10 reps 3 sets
• Standing dumbbell curl 8-10 reps 3 sets
• Triceps Reach 8 reps 3 sets
• Trunk Curl 10-20 reps 3 sets
• Stretching of all muscle groups after training – 10 min (trunk muscles)

Weeks 2 and 4

Monday Chest, Back, Shoulders, Biceps, Triceps, Abs

• Dumbbell Bench Press 8-10 reps 3 sets
• Incline Barbell Row 6-8 reps 3 sets
• Standing dumbbell side raise 8-10 reps 3 sets
• Standing barbell curl 8-10 reps 3 sets
• Overhead Arm Extension 8 reps 3 sets
• Back Curl 10-20 reps 3 sets
• Stretching of all muscle groups after training – 10 min

Wednesday – leg day, quads, biceps, hips, glutes, abs and back

• Squats classic 2-3 sets with dumbbells 8-10 reps
• Leg lift lunges with dumbbells 3 sets 8-10 reps
• Barbell deadlift 3 sets 10 reps
• Plank Press 3 sets 30 – 60 seconds
• Stretching of all muscle groups after training – 10 min (muscles of the legs)

Friday chest, back, shoulders, biceps, triceps, abs

• Push-ups from the floor 10-20 reps 3 sets
• Bent Over Row 8-10 reps 3 sets
• Standing Dumbbell Press 8-10 reps 3 sets
• Standing dumbbell curl 8-10 reps 3 sets
• Triceps Reach 8 reps 3 sets
• Back Curl 10-20 reps 3 sets
• Stretching of all muscle groups after training – 10 min (trunk muscles)

Week 3

Tuesday Chest, Back, Shoulders, Biceps, Triceps, Abs Day

• Bench Press 8-10 reps 3 sets
• Incline Barbell Row 6-8 reps 3 sets
• Dumbbell bench press up 8-10 reps 3 sets
• Standing barbell curl 8-10 reps 3 sets
• Overhead Extension 8 reps 3 sets
• Trunk Curl 15-20 reps 3 sets
• Stretching of all muscle groups after training – 10 min

Friday chest, back, shoulders, biceps, triceps, abs

• Push-ups from the floor 10-20 reps 3 sets
• Bent Over Row 8-10 reps 3 sets
• Standing Dumbbell Press 8-10 reps 3 sets
• Standing dumbbell curl 8-10 reps 3 sets

nine0021 Triceps Reach 8 reps 3 sets

• Trunk Curl 10-20 reps 3 sets
• Stretching of all muscle groups after training – 10 min (trunk muscles)

Training program for girls at home and in the gym

Not needed. This training program is just for those who want to pump up their legs, buttocks, abs, back. nine0005

Training program for a month (two or three times a week). Before starting a workout, you should do a joint warm-up for 10 minutes, and also jump on a 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. Do not immediately do a lot of exercises, this is a beginner’s mistake – to do many exercises at once for the same muscle group. To pump them up, you need a measure of load. Then the result will be undoubted, you just need to start training. nine0005

Week 1 / 2 / 3 / 4

Monday – leg day, glutes, abs, back

9002 reps on the floor on the mat 0 2 5 knees
• Classic squats 10-20 reps 3 sets
• Lunges with dumbbells in place 8-10 reps 3 sets
• Standing deadlift with dumbbells 8-10 reps 3 sets
• Plank 3 sets 30-50 seconds
• Back Curl 15-20 reps 3 sets
• Stretching of all muscle groups after training – 10 min

Thursday – legs, buttocks, abs, back day

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

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

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 professionally lead him to the result (strengthen posture, muscle corset). nine0005

Exercises with dumbbells and a barbell for boys and girls ( Video)

Exercises for stretching and flexibility of the house

Press training in 10 minutes

for teenagers in the gym

What is the difference between teen training and adult training?

Of course, training for teenagers has a number of distinctive features from training for adults. nine0005

1. It must be understood that the hormonal explosion that occurs in the body of a teenager directly affects the formation of his figure.
2. At this time, there is an active growth of bones and the muscle corset simply does not have time to grow as quickly, so there is a stoop, underdevelopment of the muscles of the lower back, bark, cramps in the muscles of the legs.

Regular exercise will help to neutralize the influence of hormonal factors. Training will help not only the development of muscles, but also socialization, adaptation, self-control and increase the self-esteem of a teenager. nine0005

Which is better: home workouts or gym workouts?

Adolescents under 16 are not recommended to work with additional weights. Exercises with your own weight (horizontal bar, parallel bars, push-ups, press) will be quite enough to keep the muscle corset in good shape and prevent muscle dystrophy. Therefore, you can practice not only in the gym, but also practice training at home (if you have the necessary equipment at home) or on the sports ground in the yard. The main thing in fitness is regularity and the correct technique of exercises. nine0005

If you do not have the opportunity to train with a trainer in the gym, you can independently master the technique of performing an exercise from videos or pictures. But the main rule of self-training at home is to focus on your physical sensations. If you feel pain in the muscles, tingling in the chest, numbness during the exercise – stop and seek the advice of a specialist. A little discomfort is normal, pain is a contraindication to training.

If there are peculiarities in the development of your body (diseases of the cardiovascular system, musculoskeletal system, etc.), it is necessary to practice only under the supervision of a trainer. A qualified trainer will develop a specialized training program tailored specifically to your abilities and needs. nine0005

The presence of a coach will allow you to develop the correct technique, he will not only tell you, but also help you physically correctly position your body in space, correctly distribute the load, tell you which dead spots you do not involve, and how exactly to work with a certain muscle bundle. That is why the quality of training with a personal trainer is many times higher.

How to make training effective?

A few rules for effective training

1. Any workout should start with a warm-up.
2. Beginning teenagers need, first of all, to master the technique of performing exercises, and only then can they think about increasing the pace or load.
3. Adolescents 12-15 years old should not perform exercises in which the spinal column is deformed (bench press, squats with a barbell, etc.). High risk of injury.
4. It is important to feel the muscles during the exercise, only in this way you can understand how intensively you are working on a muscle group. nine0022
5. It is necessary to master the technique of breathing. In no case do not hold your breath, try to breathe smoothly, relax on the inhale and do the exercise on the exhale.
6. It is important to observe breaks between sets, as well as combine training days with rest days. Remember that muscles need time to recover.
7. It is necessary to supplement the complex of exercises with weights, starting from the very minimum weight.
8. Cool down and stretch after your workout. nine0022
9. Strength training should not last more than an hour.
10. Teenagers are advised to visit the pool – it develops muscles and relieves stress from the spine. By the way, in our club on Veterans there is the largest swimming pool in St. Petersburg!

Teen Muscle Building Program

!The programs below are for reference only. Exercises are designed to be performed by adolescents who have no contraindications. Please consult with a specialist before exercising. nine0005

The best practice is three days a week. This will allow the muscles to recover and properly divide the load between groups during the week.

1. Day one – Chest + arms

Examples of basic exercises:

• Push-ups
• Dips
• Close Grip Pull-Ups
• Press (classic crunches)

2. Day Two – Back + Shoulders

Examples of basic exercises:

• Pull-ups
• Boat
• Shrugi
• Abs (Lying Leg Raise)

3. Day three – Legs

Basic Exercise Examples

• Squats
• Lunges
• Abs (hanging leg raises)

The body tends to get used to the loads, so after a month it is advised to change the training program. nine0005

Plank and burpee are excellent basic exercises. They involve many muscle groups. The burpee works like a dynamic exercise, while the plank is the best of the static exercises.

Slimming program for teenagers

A sedentary lifestyle, spending leisure time on social networks, instead of walking with friends in the fresh air, leads to the fact that adolescents are often overweight.

First of all, for weight loss, you need to add cardio to strength training. It is equally important to monitor nutrition. Exclude fast food from the diet and create a calorie deficit, i.e. spend more energy than you consume from food. In this case, you are guaranteed success. nine0005

1. Cardio warm-up 30 minutes at a moderate pace.

Fat burning in your body starts only after 20 minutes of cardio.

Your heart rate should not exceed 140 beats per minute, with a higher pulse, not only fat is burned, but also muscles.

2. Strength training (you can use the same basic routine that teenagers use to build muscle)
3. Cardio 30 minutes

To make your workouts not boring, use different cardio equipment at the beginning and at the end of the calibration. For example, combine an exercise bike and an ellipse, and on another day, work out on a stepper and a treadmill. Make your workout not necessarily hard work, but an exciting activity.

CrossTraining Junior

This is a kind of fitness for children, covering all possible types of training. Therefore, by completing a cross-fitness course, your child will be athletically prepared for any sport. nine0005

more

FitnessJunior

from 10 years old

Fitness is almost like in adults – we form a muscle corset, strengthen our back, stretch, improve coordination. Dumbbells, bodybars, shock absorbers and other aerobic equipment are used. Crossfit format, acrobatics, gymnastics and even the first acquaintance with the simulators – we use all the variety of directions to keep the attention and support the desire of teenagers for fitness.