The life of a teenager is full of temptations, starting from the early years of training, many want a beautiful figure with muscles, for this they start doing fitness at home or in the gym, everyone has their own choice, starting their classes they prefer to exercise at home so that no one sees them! At an early age, many people have many complexes, one of which is being embarrassed about their figure!
This is the initial stage of the formation of the muscles of the human skeleton, and if you do not engage in physical exercise from an early age, you can neglect yourself from early childhood and gain excess weight.
The main problem that causes weight gain in adolescence
The answer is simple, this is the wrong diet of a teenager who does not like home-cooked food, but loves to eat all sorts of goodies, preferring McDonald's, KFC, Burger King, such food and lifestyle if you eat like this every day or every other day, you can suddenly gain excess weight and get fat, hamburgers, cheeseburgers, French fries, sugary drinks, fried wings, and other fast food foods contain a lot of calories, so if you eat only fast food, a child can gain fat and gain weight, his own weight growth depends not only on food consumption, his genetics also affects who he is by type of build - ectomorph - this skinny body type is not prone to gaining pounds compared to the endomorph who is prone to gaining extra pounds quickly! If you ignore the basic nutritional rules of how a teenager should eat, your child may become fat and fat during adolescence!
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Parents have different attitudes towards the problems of excess weight in their own children. Some ignore the problem, others force teenagers to adhere to a strict diet. Nevertheless, it is worth showing interest in the child’s aspirations, taking control of the work on a slim figure and directly participating in creating favorable conditions for losing weight. This can be the foundation for building a close and equal relationship with a teenage girl, most of whom at this age turn into sarcastic and independent creatures.
Many people believe that being overweight is a consequence of poor heredity, and if there are overweight people in your family, then obesity cannot be avoided. But this is not entirely true, and excess weight is rather a consequence of an incorrect lifestyle, which is easily corrected, you just have to go in for sports and instill the right eating habits. Therefore, to help a teenage girl lose weight, parents should think about changes and set an example for their child.
The first step is to audit the refrigerator and kitchen cabinets and fill the shelves with products that fit into the framework of a healthy diet. You also need to start leading an active lifestyle, involving the whole family in participating in nature hikes and sporting events. You should not reward with food and establish strict food prohibitions. This can lead to the development of a severe eating disorder - bulimia.
Many teenagers spend the lion's share of time in front of the TV or laptop. Often children also eat with their eyes on the screen. But this leads to overeating and poor absorption of food. You can set an example for your children and have family meals together, gathering around the same table for dinner or lunch. Such a good tradition will unite the family and contribute to the acquisition of healthy eating habits.
What are slow carbohydrates?
Organic compounds that are classified as polysaccharides in their chemical structure are called complex and slow carbohydrates. Their molecule contains a variety of monosaccharides, a lot of glucose and fructose.
Many vital processes in the body occur with the participation of monosaccharides. They promote the processing of fats and proteins and have a positive effect on the liver. Food containing a high concentration of slow carbohydrates is best consumed before lunch, when carbohydrate metabolism has not yet slowed down.
What are the dangers of training for teenagers?
Excessive exercise and overtraining can harm the health of even adult athletes. They are even more dangerous for the child’s body. “With constant excessive physical activity, a teenager’s body does not have time to recover, and its growth may slow down,” notes Lyubov Pereverzeva. “There may also be problems with the cardiovascular system, musculoskeletal system and nervous system.”
What types of sports and exercise can harm your heart? “This applies to competitive sports. With intensive jogging or cycling, focused on aerobic exercise, adolescents are also more likely to develop heart pathologies,” adds Lyubov Pereverzeva.
But working with “hardware” for teenagers is not harmless: with excessive force loads, you can get injured, this also disrupts the natural growth processes.
Fruits and vegetables for breakfast for lunch - dinner
Healthy nutrition for a teenager means not only eating soups and cereals, but also eating fruits and vegetables every day during the day, so that the body feels adequate in vitamins, you must eat fruits and vegetables, for example, fruits are best in the morning, you can eat an apple, a pear , banana, kiwi, grapefruit, and other fruits, vegetables in the morning you don’t always want to eat, so the recommendation for vegetables is to eat them for lunch and dinner in the form of a salad, the best option for soup as a second course instead of porridge. A salad of vegetables, cucumbers, tomatoes, peppers, herbs, dressed with olive oil is the best option.
Diet for a boy girl
You can lose weight at home if you follow the basic rules of nutrition and 10 rules for losing weight for a teenager at home, without performing any fitness movements on exercise machines.
- Limit consumption of flour products
- Limit fried foods
- Limit sugary foods
- Eat no more than 3 times a day
- Eat more fruits and vegetables for breakfast lunch dinner
- Limit fast food
- Drink more water
- Eat meat or fish once a day
- Eat only protein foods with minimal carbohydrates
- Limit fatty foods
How to lose 1, 2, 3, 4, 5, 10,15, 20 kg without dieting
Miracles in this world happen very often, but you will not be able to believe that you can quickly lose weight while eating everything, drinking, without a diet and proper nutrition, the physiological characteristics of the body are designed in such a way that if you have gained extra pounds of weight by overeating, then you need now undereat so that the weight begins to decrease down to your normal weight, when you start to eat less, the body itself will slowly begin to use its fat reserves as the main source of energy and you will lose weight. It is important to adhere to the restrictions that we wrote about above in order to start losing weight.
A set of general physical fitness exercises for independent training for 15-17 years old.
Home training program (15-17 years old)
Monday
- Joint warm-up
. Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.
- Warming up
(performed intensively):
- jumping - 30 seconds;
- running in place - 30 seconds;
- Power block
:
- classic push-ups - three sets of 10 times;
- dumbbell press up - three sets of 15 times;
- Bent-over dumbbell rows - three sets of 10 times on each arm;
- squats - three sets of 20 times;
- raising the pelvis on one leg - three sets of 10 times on each leg;
- lifting the body on the press - three sets of 20 times;
- boat - 3 sets of 10 times;
- classic plank - hold for 30 seconds, three approaches.
- Stretching
. Perform all stretching exercises for 30 seconds.
Tuesday
- Joint warm-up.
- Warming up
- Circuit training #1
. Do the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
- 5 push-ups;
- 10 press raises;
- 15 squats.
- Circuit training #2
. This workout is performed for time using the Tabata protocol. You do as many exercises as you can in 20 seconds, then rest for 10 seconds. You need to complete six laps. That is, you set the timer for 3 minutes and start.
- burpee;
- rock climber;
- squats (first try jump squats, if you don’t have the strength to continue, do regular ones).
- Stretching
.
Wednesday - rest
Thursday
- Joint warm-up
.
- Warming up
.
- Power block
:
- reverse push-ups - three sets of 10 times;
- lunges - three sets of 10 times on each leg;
- standing dumbbell swings - three sets of 10 times;
- lifting the pelvis with support on a bench - three approaches of 10 times;
- Bent-over dumbbell raises - three sets of 10 reps;
- leg raises for abs - three sets of 20 times;
- boat - three sets of 10 times;
- classic plank → side plank to the right side → classic plank → side plank to the left side - hold each for 30 seconds.
- Stretching
.
Friday
- Joint warm-up.
- Warming up
- Circuit training #1
. Perform the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
- 5 push-ups with wide arms;
- 5 reverse push-ups;
- 10 jump squats;
- 30 seconds plank + 30 seconds rest.
- Circuit training #2
. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two circuits:
- burpee;
- jumping rope;
- rock climber;
- Jumping Jacks;
- alternating legs in a lunge.
- Stretching
.
Saturday and Sunday
Rest and recover.
Strength block of home training program
Push ups
This is a universal exercise for pumping up the triceps and pectoral muscles. Try to immediately perform push-ups correctly: your elbows are at an angle of 45 degrees, your abs and buttocks are tense, and your body is a straight line.
If you cannot perform a full push-up while lying down, place your feet on your knees. It happens that it is difficult for you to do push-ups on your feet, but too easy on your knees. In this case, perform as many push-ups as you can with the correct technique, and then move on to your knees.
In push-ups with wide arms, the emphasis shifts to the pectoral muscles, and the triceps receive less load.
Reverse push-ups
This exercise also helps work the triceps and pectoral muscles. Turn your back to a static support, such as a chair, place your hands on it with your fingers facing you and do push-ups.
You can bend your legs at an angle of 90 degrees or straighten them completely, the latter option is more difficult. Try to lower yourself until your shoulders are parallel to the floor. But don’t overdo it with depth: it could result in injury.
Standing dumbbell swings
This exercise allows you to work your middle deltoids. Spread your arms, slightly bend your elbows, do not raise your shoulders.
If you don’t have dumbbells (small dumbbells cost about 200–300 rubles, set ones are more expensive, but you can buy them second-hand), take one and a half or two liter bottles of water. Of course, this is a small weight, but it will be enough for a start.
Bent-over dumbbell raises
This exercise engages the posterior deltoid muscles. Take dumbbells or water bottles, bend over so that your body is almost parallel to the floor, bend your elbows slightly and spread your arms.
Dumbbell up press
Take dumbbells or water bottles in your hands, bend your elbows, lift the dumbbells slightly above shoulder level and turn your palms away from you - this is the starting position. From it you squeeze the dumbbells up and lower them back.
Bent-over dumbbell row
This exercise works the latissimus dorsi muscles. Take a dumbbell or a water bottle, find a stable and long enough support, such as two chairs standing next to each other.
Take the weight in your right hand, go to the support, place your left leg bent at the knee and your left hand on it. Lower your hand with the weight down, and then pull it towards your belt, feeling how your back muscles tighten.
You don’t have to put one leg on the support, but simply lean on your hand. The main thing is to tilt your body well. The closer to parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load is placed on the rear deltoid muscles.
Squats
Squats work well on the front of the thighs and gluteal muscles. Try to squat deeply, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn your toes 45 degrees.
Lunges in place
Lunges also work the gluteal muscles and quadriceps well. It is more convenient to perform them on the spot at home. Take a step forward, touch the floor with the knee of your back leg and return to the starting position.
The angle at the knee of the front leg should be 90 degrees. Make sure that your knee does not extend beyond your toe.
Single leg pelvic lift
This exercise works the gluteal muscles well. Lie on the floor on your back, bend one leg at the knee and place it on the heel, straighten the other. Raise and lower your pelvis, feeling your gluteal muscles tighten. Then switch legs.
Raising the pelvis with support on the bench
Another exercise to activate the gluteal muscles. Rest your shoulders on a sofa or chair, bend your knees, place your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.
Lifting the body
This is a popular and effective exercise for working the rectus abdominis muscle. Lie on the floor, place your legs bent at the knees on a raised platform. Select the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering your body.
Lying leg raise
This exercise works the lower part of the rectus abdominis muscle. Lie on the floor on your back, raise your legs and bend your knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, then lower back down to the starting position and repeat.
Plank
Stand in a lying position, with your hands directly under your shoulders. Tighten your abs and buttocks so that your body is extended in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left is a regular plank, on the right is a side plank. You can combine them.
boat
This exercise strengthens the buttocks and back extensor muscles. Lie on the floor on your stomach, stretch your arms up, straighten your legs. Raise your arms and legs at the same time smoothly, without jerking. Lower them just as smoothly and slowly.
Fitness at home for beginners
To build muscle mass for a teenager at home, you need to fulfill a number of requirements: train every week 2-3 times a week and perform strength exercises! Strength exercises can be performed both with your own weight, and you can also perform exercises with dumbbells and barbells. This type of training, combining exercises with your own weight and additional equipment, is considered the best option to build up muscle mass for a teenager!
