How can a teenager gain weight and muscle mass? Training program

At what age can children go to the gym? Zozhnik explores whether strength training is really contraindicated in childhood, and also understands how children can and cannot train.

At what age can you go to the gym?

We have all heard the phrase: “If you lift weights, you won’t grow.” However, the truth is that children can strength train and benefit from it. Many authoritative organizations have come to this conclusion, including the American Academy of Pediatrics, ACSM, ACE, ISSA and others.

Strength training can be safe and beneficial for children only if it is age appropriate, performed with impeccable technique, and only under the supervision of a specialist.

“If you lift the barbell, you won’t grow”?

Perhaps one of the main misconceptions regarding the compatibility of strength training with childhood is the idea that strength training can delay the growth and development of a child. However, according to the ACSM and the Australian Sports Commission (AIS), recent research shows that in the pre-teen period the epiphyseal plates (growth plates) are not at risk of destruction if training is designed accordingly and the child is under the supervision of a specialist.

ACSM scientists note that physical activity through strength training may actually only help a child's bones grow and strengthen, since most bone formation occurs during childhood.

Composition and release form

The drug is intended for external use. Dosage form – balm for local application to the skin. Packaged in a round metal jar of 4 g. The pharmaceutical product is sold in cardboard packaging with attached instructions inside.

The base of the Star is completely natural. The composition includes the following components:

• eucalyptus oil;
• camphor;
• menthol;
• clove oil;
• beeswax;
• mint oil;
• methyl salicylate;
• cinnamon oil

Thanks to its natural composition, the balm has a complex therapeutic effect and is effective against many diseases.

Dispensed without a medical prescription. The shelf life is no more than 3 years.

Benefits of strength training in childhood

Among the benefits that a child can take advantage of when doing strength training, experts note:

• Mastering a basic level of physical fitness (improving flexibility, coordination, endurance) through the use of various training methods,
• Increased muscle strength, increased bone density, strengthened tendons and ligaments,
• Reducing the risk of injury while playing any other sport (football, basketball),
• Prevention of diseases by strengthening cardiopulmonary/cardiorespiratory status, which will serve as a good basis for reducing the risks of developing diseases in later life,
• Increasing self-esteem and self-confidence, instilling discipline,
• Instilling a positive attitude towards a healthy lifestyle.

The importance of strength training for girls is especially noted, because women are at increased risk of developing degenerative bone disease - osteoporosis. High levels of physical activity in general and strength training in particular have an additional benefit during the pre-puberty period. This is explained by the fact that girls can strengthen their bone mass more strongly during the premenstrual period.

Contraindication

Absolute contraindications for using the balm are as follows:

1. Mental disorders accompanied by convulsive seizures.
2. Attacks of suffocation.
3. The period of bearing a child.
4. Lactation.
5. Violation of the integrity of the skin.
6. Dermatological diseases.
7. Children under 5 years old.
8. Allergic reactions to the components included in the product.

At what age can you go to the gym?

According to AIS experts, there are no exact recommendations at what age children can train in a strength style. The American Academy of Pediatrics states that because balance and postural control skills mature to adult levels at approximately 7 to 8 years of age, children should not engage in weight training before this age.

According to ACE, children can begin strength training as early as age 7 or 8 when they demonstrate emotional maturity and are able to clearly understand and follow directions . ACSM scientists emphasize that many, but not all, seven- and eight-year-old boys and girls are able to reap the benefits of strength training. Push-ups, crunches, squats - all these exercises will not cause problems if you perform them with the correct technique and follow the instructions of the trainer.

In general, if children can and want to play football or do gymnastics, then they are ready for some types of strength training. The main goal of strength training for children and teenagers is to increase muscle strength using a variety of safe training methods, and a mandatory component should be that the child has fun.

How important is length?

Measuring sizes for a child and parents has different sides. For a guy at sixteen, it is important to have a “cool device”; it is a sign of strength, power and sexuality. No one will ever laugh at such a teenager, and the opportunity to show off non-standard sizes will give confidence in one’s own sexual capabilities and increase self-esteem.

For parents, the correct length is confirmation of the correct and healthy development of their son. The ability to conceive a child, give birth and become happy in family life, realizing oneself.

The genital organs, like all body systems, begin to develop even before the baby is born. After birth, the baby must be examined by a doctor, paying attention to the presence of testicles in the scrotum and the original size of the penis. In a newborn they should be 1.5-2 cm.

The initial examination reveals intrauterine pathologies and makes it possible to eliminate them at the very beginning of the boy’s life. An alarming sign of problems with the genitourinary system is the crying of the baby when urinating.

The average length of the penis largely depends on the age at which a teenager begins to mature. The earlier puberty begins, the more impressive the size of the young man will be. The following manifestations will tell you about the onset of adolescence:

• changes in psycho-emotional state, irritability, nervousness or vice versa, apathy and infantility;
• voice breaking;
• the appearance of acne and pimples;
• hair growth in the groin and under the arms;
• increase in penis size.

Children grow in strength, but not muscle size

Interestingly, strength training in pre-adolescence increases muscle strength without significantly increasing muscle size. This is due to the low production of androgenic hormones in childhood, which are mainly responsible for muscle growth. At the same time, the increase in strength indicators is most likely associated with increased efficiency of the neuromuscular connection and improved coordination of movements. Regular strength training helps transmit nerve signals more efficiently, allowing nerves to recruit more muscle fibers. As a result, strength in children increases significantly, but muscle volume does not increase significantly.

pharmachologic effect

Zvezdochka balm has pronounced therapeutic properties. Helps fight the causes and symptoms of diseases. Particularly effective against colds and viral pathologies. The medicine relieves signs of irritation, relieves itching, pain, and is effective for relieving inflammatory processes and treating ENT pathologies.

You can use Zvezdochka for insect bites; the product suppresses unpleasant symptoms, eliminates burning, swelling and local hyperemia. It also relieves nasal congestion, repels insects and reduces headaches.

Pharmacological activity is due to the natural composition of the drug:

1. Peppermint oil – effectively copes with inflammatory phenomena, has an antiseptic and antimicrobial effect.
2. Beeswax has a number of therapeutic properties. A substance of natural origin helps speed up regeneration, removes signs of inflammation and suppresses the activity of pathogenic bacteria.
3. Eucalyptus oil is a strong antiseptic, relieves pain, and promotes expectoration when coughing. Used for skin diseases, including infectious ones. Effective for the treatment of burns and ulcerative processes.
4. Clove oil is a universal ingredient that has analgesic, antimicrobial, anti-inflammatory, and wound-healing effects. It is used to relieve signs of skin disease, musculoskeletal system, infections and ulcers. Helps strengthen the body's defenses, increases regeneration, and has a warming effect.
5. Menthol - irritates nerve receptors, helps reduce pain, and has a slight antiseptic property. When applied to the surface of the skin it causes a cold, slight tingling sensation.
6. Camphor – has antimicrobial and anti-inflammatory effects.
7. Methyl salicylate – due to its chemical structure, it is quickly absorbed into the skin and tissues, relieving signs of pain, swelling and inflammation. Normalizes the body's circulation.

How to train for children

Scientists from the Academy of Pediatrics recommend starting with strength exercises with your own weight. The initial goal is to become familiar with strength training and learn the correct technique for performing exercises. After the foundation has been laid, the child can be introduced to strength training using special equipment - expanders, children's exercise equipment (if available) and even free weights.

The weight of the weight should be selected in such a way that the child can perform 8-15 repetitions to the level of average fatigue, without reaching muscle failure. The number of approaches per muscle group should be 1-3 per workout. ACSM recommends starting with 1 set of major muscle groups for the upper and lower body.

To increase strength and reap all the health benefits, you should train 2-3 days per week, with the bulk of your workout (excluding warm-up and cool-down) lasting 20-30 minutes or more. Scientists from the Academy of Pediatrics strongly recommend stretching exercises after exercise.

Children can go to the gym from the age of 7-8.

It is important to emphasize that the intensity of training should be increased very slowly and carefully, and that the child should complete all 15 repetitions with perfect form without significant effort before increasing the weight or level of resistance on the machine. According to scientists from the Australian Sports Commission, it is much better to underestimate than to overestimate a child's strength capabilities. This approach will not only be safer, but will also leave more room for progress.

With the onset of puberty (on average, the age is 13 years for girls and 15 years for boys), the amount of exercise and the weight of weights can increase at a faster pace; A child at this age can be introduced to the principles of periodization.

During training, children should be under the close supervision of a competent specialist who is familiar with the characteristics of the child's body, and also has a clear understanding of the principles of strength training and safety rules. The trainer should pay special attention to the impeccable technique of performing the exercises; In addition, the specialist must ensure that the child performs a thorough warm-up and cool-down.

A physical examination is desirable but not required for healthy children (ACSM's Guidelines for Exercise Testing and Prescription, 9th ed.).

If a child has health problems, a pre-workout test must be performed to find out how physical activity affects heart rate and other indicators (usually a treadmill or bicycle ergometer is used).

It is critical to understand that the degree of maturation between two children of the same age can vary greatly, so there is no standard training approach that will suit all children.

How many centimeters should it be?

A boy becomes interested in his body even in preschool age. It is rather psychological - what is this thing and what can you do with it? The first measurements and comparisons begin in adolescence, which usually occurs between 12 and 14 years of age. For some boys, this can start a little earlier if the guy goes to sections where there is a common locker room or shower.

In both cases, interest in the penis is the norm. If such thoughts do not occur to the child by the time he reaches adulthood, parents need to think about the correctness of their son’s sexual development. Sexual immaturity is already a pathology.

Both young men and their parents need to think about the length of their penis. If the child’s anxiety is still justified, a confidential conversation and psychological support prior to treatment cannot be avoided. Therefore, the only way to understand how real or fictitious the situation is is to measure the penis.

The average penis size at 16 years old should reach 13-17 cm in an erect state or 7-8 cm in a calm state. A deviation from the specified length of 3 cm up or down is considered a healthy variant of the norm.

How children should not exercise

The ACSM position emphasizes that when we talk about strength training for children, this training should not be confused with competitive strength sports - powerlifting and weightlifting, where the athlete's task is to lift maximum weight.

Strength training is a specialized and systematic form of physical activity that is designed to improve muscle performance by regularly resisting external forces.

For children who have not reached full puberty, the American Academy of Pediatrics recommends avoiding training that tests or trains maximum strength. Performing sets of 1-3 repetitions to increase maximum strength is highly not recommended until stage 5 of puberty on the Tanner scale.

In girls, this stage occurs at the age of 12.5-18 years and is characterized by the full development of the mammary glands and pubic hair, like an adult woman. In boys, this stage occurs at the age of 13-18 and is characterized by the development of the genital organs in shape and size, like those of an adult man, while hair growth occurs throughout the suprapubic region. As a rule, it is during this period that adolescents experience their maximum growth spurt.

The reason why children should not train with maximum weights is because of those same epiphyseal plates (growth plates). Before the onset of full puberty, they are very vulnerable and susceptible to injury. Repeated trauma to the epiphyseal plates can be a major factor in delaying a child's growth. ACSM also notes that heavy strength training can harm not only growth plates, but also a child's back.

Overall, Flack and Kramer agree that strength training that does not involve low-repetition sets of maximal weights has a beneficial effect on the physical development of children and adolescents.

It is also not recommended to train with weights in an explosive style and at a fast pace (CrossFit, weightlifting), because with such training it is more difficult to maintain the correct technique for performing the exercises; In addition, the body tissues are subjected to too much stress during such training.

When training with children, the main emphasis should be on introducing strength training, teaching proper technique, safety and enjoyment for the child, rather than chasing results.

5 Sizes of women's gloves - table

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Post by Tender gloves (@to_be_accessories)

So, by measuring, as we said, the fullness of your hand, you will find out what size you are.

1. The smallest corresponds to the letter designation XS (extra small) and the digital designation - 16 centimeters.
2. Small size - letter S (small) and number 16.5-17.5 centimeters.
3. Medium - letter M (medium) and number 18-19 centimeters.
4. Large - letter L (large) and digital 20.5 - 22 centimeters.
5. Very large - letter XL (extra large) and digital 23.5-24 centimeters.

Only women's gloves come in size XXL (extra extra large). This is the largest size, which is calculated as a girth of 26-27 centimeters.

Frequently asked questions

How to get rid of a hematoma using traditional methods?

Folk remedies only help with minor and non-dangerous superficial damage. To speed up resorption, you can apply a compress of mashed cabbage leaves, bodyagu mixed with Vaseline, or tampons soaked in a mummy solution to the bruise. For deep or extensive injuries, you should consult a doctor.

Why is a hematoma dangerous?

The greatest danger to health, and sometimes to life, are hematomas that form deep in the tissues, inside organs or joints. Large hemorrhage is dangerous due to the possible development of infection, inflammation and suppuration. If the joint is damaged, bursitis, synovitis or hemarthrosis may develop, resulting in disability. Blood in the peritoneal cavity leads to peritonitis. Brain hematomas lead to dysfunction of this organ with serious consequences in the form of deterioration of cognitive functions, paralysis of body parts, etc.

How to treat a hematoma in the first hours after injury?

Immediately after a bruise, it is necessary to provide first aid to the victim: apply ice to the injured area, then tightly bandage the injured limb to block the flow of blood into the tissue. The dressing should not remain on for more than two hours. During this time, it is necessary to get to the emergency room, where the patient will receive the necessary professional help.