Obesity in children. Age stages of development. 7

Press: YouTube To correctly answer the question of how to quickly pump up abs for a teenager, you need to understand the reason for their formation. If a teenager needs to lose weight, then more attention should be paid to nutrition, it is worth understanding how healthy and it is . You will learn about the set of exercises from the article.

How to pump up abs for a teenager at home: exercises

To get a toned figure, abdominal exercises alone will not be enough - you will need to regularly perform complex workouts.

For a child under 16 years of age, it is better to practice swimming using various styles. You need to go to the pool at least twice a week for 45 minutes.

Strength training cannot be started before the age of 16, otherwise the teenager risks stunting.

For home workouts in order to keep the body in good shape, it is recommended to do the following set of exercises:

Do push-ups from the floor or from an elevated surface with your stomach pulled in.
“Bicycle” with legs raised 90° to the floor. Spin imaginary pedals in the air and suck in your stomach.
Bend from a standing position back and forth and from side to side. This will strengthen your abdominal muscles.
Raise your legs from a lying position as follows: bend your knees and press them to your stomach, slowly straighten them and lower them.
Pump your abs, lifting your body and legs at the same time to create a 90° angle. How to pump up your abs correctly in the “book” exercise? Try to touch your legs with your hands so that the pose resembles a closed book.

If you balance your diet and regularly do comprehensive exercise, you will see a positive result in a few weeks.

How to properly pump up your abs at home

The peculiarity of training for teenagers is that heavy strength elements should be excluded. It is preferable to perform general strengthening exercises. Modern teenagers need full physical activity.

To keep your figure slim and fit, and your body strong, start your workouts with a general warm-up.

Pump your abs in the final part of the exercises. If you pump your abs with dumbbells, do not take heavy ones that weigh more than 1.5 kg.

The main secret to successful workouts that will not harm your health is to use your weight to pump up your muscles.

Perform abdominal exercises with a straight back (except for twisting exercises).

Train every other day for 40 minutes, paying attention to each muscle group. It is best to exercise in the middle of the day, not in the evening when the body is tired.

How to quickly pump up your abs at home

There is no way to quickly pump up, for example in a week. It is necessary to perform each exercise daily for at least three approaches. Do push-ups technically correctly - 10-20 times per approach.

And yet many people want to achieve quick results. How to quickly pump up your abs so that the notorious “cubes” are visible? If you want to see the results of your labors faster, you should regularly pump certain muscle groups: straight and oblique.

To pump up the rectus muscles, which are responsible for the appearance of a six-pack, do the following exercises:

Twisting. Perform the exercise by pulling the body towards the pelvis. At the same time, make sure that your torso is not straight - round your back. At home, it is more convenient to perform crunches on the floor, with your feet on a wall bars or sofa. To enhance the effect, twist on the stairs with your head down, hooking your feet on the bar.
Reverse crunches are performed using a different technique - raise your legs and twist your pelvis towards your body. Perform the exercise at home on the floor or on a bar.

Do the exercises, repeating at least 20 times in three approaches. Rest no more than half a minute between sets.

How to pump up your abs in order to work your oblique muscles? It is this muscle group that is responsible for slimness and beautiful lateral relief. Turn your body from left to right and in the opposite direction.

Check out the correct technique:

Take the gymnastic stick in your hands, throw it behind your neck and hold it with your arms outstretched. Sit on a stool and twist your body in different directions.
Place the bar on your shoulders or grab dumbbells. Bend your torso to the side.

Repeat each exercise 20 times, perform 3-4 approaches. Rest no longer than a minute between sets.

Take a comprehensive approach to the issue of getting a flat, beautiful belly. If you see that you have gained excess weight and therefore your stomach has become loose, adjust your diet by switching to smaller meals of healthy food.

To pump up your abs, perform exercises regularly for several approaches. If you follow all the recommendations exactly, you will notice the result within a few weeks.

How to pump up abs for a teenager: Powerful abs without hardware for beginners

Abdominal muscle training plans and basic exercises for teenagers who want to quickly pump up their abs.

There are three main groups of dynamic exercises for training the abdominal muscles. I do not recommend static exercises for beginners from scratch.

Crunches (torso raises)
Leg raises
Side crunches

The names are conditional. The point is not this, but the fact that it is enough for a beginner to perform 2 types of exercises from each group and in about 3 months get strong and beautiful abs. In just 36 lessons. This is for guys from 14 to 18 years old. In this article I want to describe in more detail the training process specifically for this age. In older people, the rate of muscle growth is slower, but much depends on individual qualities (body weight, genetics, metabolism, etc.) The number of workouts per week is 3. For the first 5 workouts, perform 2 sets of each exercise. Number of repetitions 8-10 times. The main condition is not to overdo it and do not get muscle strains (they will hurt for several days and will lead to a forced break in training). If sharp pain occurs, stop training immediately.

Training plan-1 (lesson 1 to 5) We will need a crossbar and a gymnastic bench. Choose a lower bar so that your feet do not reach the floor.

Warm up. 7-8 exercises to your taste (jerks of bent arms in front of the chest, rotational circular movements of the hands, then in the elbow and shoulder joints, bending the torso to the sides, squats)
Raising bent legs while hanging on the bar 8-10 times. The knees are pressed together. Perform at a medium pace. 2 sets with a 1-2 minute rest break. Inhale as you rise, and exhale sharply as you descend. At the top point, try to stay for a second. It is not necessary to raise your knees to your chest, do not forget about the main condition!
Raising the body from a lying position. 8-10 times. 2 sets with a 1-2 minute rest break. Set the bench horizontally, secure your legs, hands behind your head. If it becomes difficult to perform, you can stretch your arms along your body.

Exhale as you complete the lift. Try not to bend your head forward too much. Mentally control your abdominal muscles; they should be tense all the time. Therefore, do not lower yourself until your shoulder blades touch the bench, make incomplete movements. This is much more difficult than the usual type of this exercise, but much more effective.

Training plan-2 (lesson 5 to 15) We will need the same equipment: crossbar and gymnastic bench.

Warm up. It is necessary to add rotation of the torso, hands on the belt, legs slightly wider than shoulders.
Raising straight legs while hanging on the crossbar (to a horizontal position) 10-12 times.
Raising the body from a lying position on a bench with turns to the right and left sides alternately 10-12 times.
Straight leg raises from a lying position on a bench. You can hold onto the bench with your hands; it is important to maintain a constant pace of the exercise. Breathing is voluntary. Just make sure that you exhale at the moment of maximum muscle tension. Perform each exercise 10-12 times. Number of approaches: 2.

Training plan-3 (lesson 15 to 36) You will need: gymnastic bars, horizontal bar and bench.

Warm up.
On the uneven bars. Straight leg raises (to a horizontal position) from a straight arm stand position. The pace is slow. Keep your torso straight, do not bend over or swing on your arms. Otherwise you will reduce the effect to zero!
On the crossbar. Straight leg raises 180° until they touch the bar. Important: do not lower your legs too quickly, do not swing!
On a bench or on the floor. Crossing straight legs (so-called scissors, especially popular among Dagestan wrestlers). The body is raised, we lean on the elbows. You can slightly bend your knees.
Raising the torso on an inclined bench (legs higher than head). Fix your feet.

Perform all exercises 12-14 times.
Number of approaches - 2. Don't forget to rest between sets - 2-3 minutes. I hope everyone who sticks to the race and completes all 36 lessons will get the desired result. And then you can add more complex exercises - pendulum, holding an angle, etc.

Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy

About all the exercises that we will tell you have proven their effectiveness and have proven that by doing them you can pump up your abs and get the desired result from training in the first month of training, including them in your set of exercises (training program), you can count on your abdominal muscles to change their shape and stomach will become more toned and excess fat accumulation in the waist area on the sides will go away, as well as belly fat will go away and the desired six-pack abs will appear that you could have dreamed of for so long, but didn’t know what exercises you can do at home and in the gym to create a complete training program for yourself.

Photos of guys' abs before and after training 10,11,12,13,14,15,16,17,18 years old

Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy

There are different types of abdominal exercises, today we will tell you about exercises that can be performed on machines, with your own weight, with a barbell, dumbbells, fitball, medicine ball, on a horizontal bar, and also how you can train your abs with a partner in pairs, and we will also analyze Abs workouts, which for a while became popular in America and reached Russia, with the advent of new fitness techniques, you can train your abs without leaving home, if before everyone went to gyms and sports complexes to train their abs.

Photos of girls' abs before and after training 10,11,12,13,14,15,16,17,18 years old

Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy

With the development of fitness and bodybuilding and the popularity of a healthy lifestyle, the fitness bodybuilding industry is constantly evolving and with it new fitness programs appear, a new look at muscle training, new fitness directions, new sports such as CrossFit, which in a short period of time has become one of the popular sports among young people, among teenage girls and men, who like to train functionally with various fitness equipment such as barbells, dumbbells, as well as special CrossFit equipment such as a hammer, wheel, rope, weights.

What changes await you if you do exercises for the abdominal muscles constantly?

Strength indicators will increase
The abdominal muscles will become more rigid
Stamina will improve
You will have a muscular corset and core muscles
You will have a slimmer waist
You will remove excess fat from your stomach and sides
You will develop rectus and oblique abdominal muscles
You will get six packs on your stomach
You will have upper and lower abs
You will improve abdominal stretch and muscle elasticity

How to pump up a teenager? Training program and exercises from Yuri Spasokukotsky

Are you 15-18 years old and want to have ripped muscles and abs like a superhero? Then this article is for you. Expert Yuri Spasokukotsky will tell you how to pump up!

Ideal body at 16? Easily. A special training program for teenagers from Yuri Spasokukotsky is your key to success!

After watching another blockbuster about the adventures of a superhero or special agent, any guy will be eager to become just as cool. And this passionate desire brings many to the gym. There they enthusiastically begin to work out in order to get the same sculpted muscles as on the screen.

Let's look at the basic exercises. Consider them a warm-up for the material that follows.

But the result is not visible, the muscles do not acquire a beautiful relief, there were still no abs. So guys continue to increase the load, do more sets, lift more weight on the machines or take steroids, which can ultimately lead to serious injuries.

Without delving into theory, it is difficult to quickly and immediately pump up at the age of 15-18 because the body is in the process of active development and requires a lot of building material (proteins, fats and carbohydrates) for muscle growth. At the same time, the skeletal, muscular, and ligamentous systems of the body, which are not yet strong, are easily injured.

Don't harm your own body and overload yourself! During adolescence, muscle mass builds up in a completely different way than in adult men, for whom advice is written in magazines and videos posted on the Internet.

Master of Sports and three-time champion of Ukraine in bodybuilding, Yuri Spasokukotsky, has developed special exercises for teenagers that will help young people properly pump up large biceps, broad shoulders, and make their figure overall more attractive. Read on to find out exactly what exercises will help you do this!

Where should a teenager start?

The ideal age to start bodybuilding for teenagers is exactly 16-18 years old, because it is during this period that the body’s own hormone levels are increased. Thanks to this, you can quickly get pumped up only by choosing the right strength training program for teenagers and choosing the right diet.

Attention! Until the age of 18, exercises with axial load on the spine are not advisable! If you have chronic diseases, consult your doctor.

Yuri Spasokukotsky advises starting with... visiting a sports doctor. After all, the goal of training is to properly develop muscles, increase volume and gain weight without any harm to the health of the growing body.

Let's analyze the first complex from Yuri. Exercises at home and in the gym for young men. The program is given for 1 month.

We will also consider the training program for teenagers for home No. 1. A set of exercises with dumbbells at home.

The peculiarity of training for teenagers from Yuri Spasokukotsky is that the program consists of several levels. From easy exercises to develop the muscles of the whole body, young people gradually move on to more complex exercises, divided by muscle groups.

We will tell you about the initial level of the training program for teenagers from Yuri Spasokukotsky. These exercises are designed to prepare the body for physical activity, which is why they are called basic or simply “base”. Gradually increasing the complexity of the exercises, you will properly develop your muscles, joints and ligaments without harm to your health.

The first level training program presented below for a beginner can be performed in the gym or even at home.

It is very important during strength training for teenagers to rest no more than 2 minutes between approaches. If the break between exercises is longer than two minutes, then you will be working on endurance, not strength. You can complicate the program after a month of training.

Don't focus solely on exercise, think about what you eat as well. Proper nutrition and exercise go hand in hand. A healthy diet will help you achieve the desired result faster!

Sports nutrition will help speed up the process of gaining muscle mass - protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Remember that your goal is to develop your body, not to harm yourself. Therefore, listen to the recommendations of an experienced mentor and start training according to Yuri Spasokukotsky’s program, created specifically for young beginner athletes.

Get a taste for sports. We hope that you will love it for life and become a true creator of your body!

Great article! Thank you!

Abdominal exercises for girls and men (guys) with their own weight

Exercises with your own weight have proven themselves at home; many girls (girls - women) choose this particular option for muscle training based on the fact that there is no time to visit the gym or it is simply convenient not to go anywhere and exercise at home! Men (boys) mostly train their abs on the street on the horizontal bar or go to the gym and pump up their abs there! Since many teenagers think that if they pump up their abs at home, then they can’t pump up beautiful and strong abs with six-pack abs! But this is all a myth. In fact, you can pump up your abs anywhere, the main thing is to know how to do it correctly.

Photos of girls' abs before and after training 10,11,12,13,14,15,16,17,18 years old

The main mistakes that many girls and boys make when training their abs

Doing the wrong number of reps
Doing the wrong number of approaches
Incorrect training program (set of exercises)
Exercises combined incorrectly
Not resting properly between sets
Exercise your abs too often, for example every day
They train the abs too rarely once a week, and this is not enough for the abs to appear.

How to properly pump up your abs so that your abdominal muscles appear, your belly and sides go away, and six-packs appear

Abdominal training for strength and muscle mass for a teenager

The physiology of muscles is the same for all people, based on this, there are physiological characteristics of the body from which you cannot escape, and in training the abs it is better not to invent a bicycle, but to do it as our body is designed, it is known that if we perform from 6 to 10 repetitions, then our muscles are trained By increasing the strength of the mass, the growth of muscles and muscle fibers occurs, and in the future, if you train in this way, the treasured cubes appear on the stomach in the lower abdomen, as well as on top. If you have been training your abs for a long time, but your abs are not visible, you need to pay attention to what you eat because if your total percentage of body fat exceeds 16 - 20%, then your abs will be difficult to see for your abs to be visible your body should have 10-12% fat and then your abs will be visible!

Abdominal endurance training for teenagers

It assumes that if you perform from 10 repetitions to 30, or even 50 times, your muscles will train for endurance, thereby your muscle endurance will improve and at the same time excess weight will disappear not only in the abdominal area, but also your entire figure will lose weight ! If you train your abs for endurance, then the body works so that excess fat is burned, calories not only in the area that you are training, but fat is burned throughout the body, thereby the figure begins its transformation and begins to acquire the silhouette of a sports fitness figure.

Workouts for teenagers

The teenage body has a number of features that are important when distributing physical activity.

Let's consider the main ones:

Rapid, often uneven development of all organs and systems

Transformations take place asynchronously. For example, a fairly common occurrence among adolescents is various disorders in the functioning of the cardiovascular system (arrhythmia, tachycardia, etc.).

This is due to the fact that the heart does not have time to grow at the same time as the size of the whole body and copes with its functions worse.

Is it possible for girls and boys to pump up their abs every day?

The press, like any muscle group, requires complete recovery after training, so it is not recommended to pump the press every day, otherwise you can get injured and overtrain your press, thereby you may have long breaks between workouts in the future and, accordingly, your progress and results will be worse from such training Therefore, you should train your abs 2 – 3 times a week no more!

photo of guys press fitness bodybuilding before and after training

How often should you train your abs and how to pump them correctly?

To properly pump up your abs, you need to let your abs muscles rest 2-3 times a week between workouts for 1-2 days. This regime is considered the best so that the abs are fully restored and stop hurting. If the abs still hurt after the last workout, then the recovery period should be extended until the abs muscles stop hurting... Soreness in the abdominal muscles is caused by the fact that during the training process metabolic reactions occur in the body, after which lactic acid appears in the muscles after training, which is why the muscles hurt!

photo of guys press fitness bodybuilding before and after training

Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy

Muscle recovery period after training

The period of muscle recovery is different for everyone; some muscles after training go away every other day; some after 2; some after 3; it also depends on how much strength training you usually had; if it was a light workout on the abdominal muscles, then it will recover quickly; if it was a hard workout, for example, training for strength requires 2 – 3 days to recover! During the recovery period, your muscles grow and gain strength again, and every time you do abdominal exercises, your muscles progress both in size and their strength and endurance improve.

Abs training for time in 5,8,10 minutes a day

Timed abdominal training is one of the popular types of training, but how effective is it from the point of view of professionals! We learned from experts in the field of fitness and bodybuilding who said that this type of training is suitable for beginner athletes who are just starting their sports path to ideal abs and in the first month of training in this mode it gives results, but later such training stops working as the abs get used to it to loads and in order for the abdominal muscles to grow and increase in size and six-packs to appear, a stronger load is needed in the strength mode, and in timed training all the exercises are light, so if you train the abs for endurance for the first 3 months, this training option will work to improve endurance only for the first three months and then the press gets used to it.

Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy

If you use this approach to increase abdominal strength, then training for a while does not give results after 1 month, after which you need another training program (set of exercises) with stronger exercises.

Abdominal exercises for strength and endurance with your own weight for men (guys) girls (women)

Torso bending lying on the floor
Leg raises lying on the floor
Bicycle lying on the floor
Riveting
Scissors
Oblique crunches lying on the floor
T bar
Classic plank
Running in place
Straight arm plank
Single leg plank
Seated leg pull-up

Abdominal strength and endurance exercises on exercise machines for men (guys) girls (women)

Torso bending while sitting on a machine
Incline leg raises
Leg raises on a horizontal bench
Raising legs alternately on an inclined bench
Torso bending with twisting on a horizontal bench
Torso bending on an incline bench
Torso bending on a horizontal bench
Crunches in the crossover on the upper block
Twisting the torso while sitting in a machine

Exercises for strength and endurance on the horizontal bar for men (boys) girls (women)

Raising straight legs on the horizontal bar
Raising legs at the knees on the horizontal bar
Leg curl on the horizontal bar
Keeping your legs on the horizontal bar

Exercises for strength and endurance with a fitball for men (boys) girls (women)

Leg raises with a fitball in the legs while lying down, training the rectus abdominis muscles
Plank on fitball
Twisting the torso while lying on a fitball using the oblique abdominal muscles
Lateral crunches on a fitball lying on your back with your feet on the ball

Abdominal exercises with barbells and dumbbells for men (guys) girls (women)

The option of exercises with a barbell and dumbbells for the abs is provided for those fitness athletes whose abs already have significant strength and endurance, and they already know how to perform all the exercises that we wrote about above!

Due to the lack of load on the abs in order to train them for strength, many athletes begin to use additional weights on the abs and use not only dumbbells and barbells, but also plates weighing from 2,5,10 kg and also use medicine balls to pump up the abs of various weights starting from 2 kg and up to 10 kg, depending on the exercise, men often use medicine balls in their workouts to train their abs functionally in order to use the maximum number of muscle groups in one exercise.

Beautiful female abs

Press training program for boys and girls for a week a month with body weight

(you choose the number of repetitions yourself depending on your endurance)

1/3 week

Monday

Torso bending lying on the floor 2 - 3 p
Lying leg raises 2 – 3 p
Plank 2 – 3 p

Thursday

Running in place 2 – 3 p
Plank 2 – 3 p
Scissors 2 – 3 p

2 / 4 week

Monday

Bicycle 2 – 3 p
Rivet 2 – 3 p
T bar 2 – 3 p

Thursday

Plank 2 – 3 p
T bar 2 – 3 p
Running in place 2 – 3 p

Any questions? Ask me them in the comments.

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

It is no secret that it is much easier for skinny teenage boys to pump up and create an athletic body than for men after 30 - from the ages of 13-14 to 18-20 years, the level of hormones responsible for gaining muscle mass and muscle growth reaches its maximum values.

During this period, bone growth zones are open, which makes it easier to expand the shoulders and strengthen the skeleton. However, following a rigorous exercise program increases testosterone levels—and stops your body from growing taller. How to train a teenager correctly to gain weight?

// How can a teenager gain weight?

Exercising is the first rule of gaining weight and muscle mass for teenagers. Regular exercise strengthens bone structure, has a positive effect on hormonal levels, and also helps you feel much more confident in everyday life.

However, it is important to remember that strength training at an early age can negatively affect a teenager’s overall growth. A gym training program for guys under 18-19 years of age should not include heavy exercises with a barbell that place a vertical load on the spine (primarily squats).

In other words, teenagers can engage in functional training (exercises on the horizontal bar, exercises with body weight), active sports (basketball, swimming) - and also pump up their abs. If you follow the increased caloric intake and proper nutrition, this will help you gain weight quickly.

Body types and workouts

There are three key body types that determine how quickly you gain weight (and whether you gain muscle or fat). Ectomorphs are characterized by tall stature, general thinness and thin bones. Endomorphs have rounded shapes and a tendency to gain fat mass.

In turn, mesomorphs are genetically lucky people who have a naturally athletic physique. The muscle-building strategy for teens of each of these body types has its own characteristics - and also requires a different amount of calories.

// Read more:

Does rocking chair affect growth?

Heavy strength training harms a teenager's growth for two reasons. Firstly, exercises with a barbell place a vertical load on the spine, literally squeezing it. Secondly, a sharp release of testosterone into the blood closes growth zones and stops the growth of bones in length.

However, we are talking exclusively about heavy basic exercises (squats with a barbell, deadlift, standing barbell press, bench press) - and about performing them with a large working weight. Light machine exercises and bodyweight training are much safer.

Swimming is best for teenagers under the age of 15-16 - it can easily turn a skinny boy into a broad-shouldered guy. You can start strength training on machines (or home exercises with dumbbells) at the age of 16-17, and start fully lifting with a barbell no earlier than at the age of 18.

Ab exercises

You can start working out your abs at any age - it not only strengthens your abdominal muscles, but also creates the habit of regularly engaging in physical training. Of particular importance in this case are static exercises - primarily the plank and abdominal vacuum.

A good combination for teenagers is to combine abdominal training with push-ups, horizontal bar training, and active bodyweight exercises (for example, burpees or mountain climbers).

// Read more:

Exercises on the horizontal bar - what are the advantages?

Learning how to do pull-ups correctly on a horizontal bar is much easier with a teenage weight of 50 kg than with an adult weighing 70-80 kg - and ideally performed pull-ups develop not only the muscles of the back and shoulders, but also pump up the muscles of the arms (primarily the biceps) and even the abs.
Despite the fact that pull-ups on the bar cannot increase the physical length of the spine (a person’s height is largely determined by his genetics and nutrition in childhood and school age), they have a positive effect on posture
// Read more:

Training on the horizontal bar for teenagers

Teenagers can begin exercises on the horizontal bar and parallel bars from the age of 13-14 years (in the absence of direct contraindications). The best effect for gaining weight and muscle growth will be a combination of swimming in various styles, all kinds of pull-ups on the horizontal bar, push-ups on the uneven bars, and push-ups from the floor.

At the same time, training on the horizontal bar is especially important for thin teenagers seeking to broaden their shoulders - regular pull-ups have an extremely positive effect on the entire musculature of the upper body, helping to gain weight and muscle mass.

Nutrition for gaining mass and weight

Let us also remember that muscles grow only in the case of increased nutrition and sufficient time for recovery. On average, weight gain implies an increase in daily calorie intake by 15-20% - moreover, due to proper nutrition, and not due to sweets and fast food.

Of particular importance is the consumption of sufficient amounts of vitamins and minerals. First of all, we are talking about magnesium, iron, zinc and iodine - key nutrients that affect the body's energy metabolism. The lack of even one of them negatively affects body growth in adolescents.

As for sports supplements, it is not recommended to take sports protein before the age of 17-18, if only for the reason that teenagers are not allowed to fully exercise. In other words, they can easily get protein from regular everyday food.

// Read more:

How to start swinging at 13-14-15 years old

A post shared by Igor Shishko ?? (@antifit.ru) on Feb 16, 2022 at 1:22am PST

This is a guide for teenagers and parents. How to quickly pump up at home, in the yard and in the fitness club

How to practice at home?
What exercises should I do?
How should you eat to grow muscles?
What is protein?
How to lose weight if I'm fat?
How to learn to fight?

If you are a dead “nerd”, a fat “fat trust”, or just a “mama’s boy”. Read carefully, this article is for you. You sit at the computer all day long, or surf the Internet on your tablet or phone. Look at yourself in the mirror and see what you have become. Of course, your parents are to blame for everything; they should have fed you properly and forced you to train. Spend money and your time on your health. Enroll in a sports section in early childhood. Hit your back (hard) if you slouch. Don’t let you sit around the clock online or in a game (according to medical standards, a child should sit at a computer for no more than one hour)…

But now you yourself are responsible for your body! If you don’t start studying urgently, right now, you will be finished to the letter “P”. I'll tell you what happens next.

Remember a few truths:

You will always be bullied
drive
let down
force oneself to work
take money
kick out of work

You won't have girls, you'll just surf porn sites and train your hands. And the girls will hang out (and not just hang out) with normal pumped up guys (or those who have money). When you get tired of masturbating, you'll go to pick-up artists and give a shitload of money to learn how to pick up girls. And you will walk for a very long time, as long as you have money, of course.

How to pump up your abs at 13 years old

Every teenager

at the age of 14-16 years old he begins to look at his figure in the mirror and dreams of building up his biceps in order to amaze the girls in class or put him in the place of the “bully” who is pretty boring to him. But they don’t know where to start working on their body and how to train correctly, so they start visiting gyms or simply doing strength exercises at home, lifting heavy dumbbells.

Meanwhile, children

Until the age of 16, the spine should not be subjected to vertical loads. Before this age, it is strictly forbidden to do squats with a barbell, deadlifts, lifts and presses of heavy dumbbells and barbells. Performing these exercises will stunt the child's growth, and he will forever remain a short, square, burly man. In addition, strength exercises can cause the development of diseases of the spine and joints.

Create a beautiful body

and, of course, you need to strengthen your muscles from childhood. But the muscle structure of boys is not the same as that of adults. Until hormonal changes begin in the body, children's muscles contain little fat, protein and microelements, but a lot of water. Therefore, boys' muscles are not ready to withstand heavy physical exertion and get tired quickly. Boys' intervertebral discs and joints also contain a lot of moisture, so vertical loads on the spine and weak joints can lead to intervertebral hernias, dislocations and muscle strains. To avoid all these diseases, up to the age of 16, you need to strengthen your muscles only through exercises with your own weight, that is, without weights.

About heavy

It is better to forget about kettlebells and barbells before the age of 16, and adults should only engage in strength exercises under the guidance of an experienced trainer. A competent trainer will not agree to conduct classes without providing a medical certificate stating that the future athlete has no contraindications for bodybuilding. After all, bodybuilding is not just pumping up muscles; to get the desired result you will have to put in a lot of effort, give up your usual lifestyle, and accustom yourself to strict discipline and order.

Purpose of the lesson

sports for teenagers under 16 years of age is a general strengthening of the body, ensuring its normal growth and development. Full-fledged physical activity is extremely important for modern teenagers, who spend a lot of time sitting in class at school, at home when doing homework and in front of a computer monitor. How active a teenager is and how actively he plays sports determines whether he will be slim, resilient and strong in adulthood or whether he will grow up to be a stooped and weak-willed person. Therefore, it is very important from a young age not only to teach a child to do physical exercises, but also to choose the right sport for him and correctly dose the level of physical activity.

Teenagers

under 16 years of age can do exercises with dumbbells weighing no more than 1.5 kg, but they must be done in a lying position to protect the spine from deformation. When performing all workouts aimed at pumping up muscles, you need to adhere to the following tips:

1. Teenager

It’s enough to do pull-ups on the horizontal bar, do squats and push-ups. At this age, you should try to use your own body weight as much as possible to build muscles in your arms, chest, abdomen and back. Push-ups, parallel bars and pull-ups on the horizontal bar will help develop a broad back and shoulders, triceps on the shoulders and biceps on the arms. If by the age of 16 a teenager can do 20 pull-ups on a horizontal bar, this indicates that he is sufficiently trained and ready to perform weight training.

How to pump up abs for a 14 year old girl

Many people ask how to pump up abs for a 14-year-old girl or at any other age, what needs to be done for this, what tips and tricks there are.
After all, there are quite a lot of exercises for the press, and using our set of exercises in practice, you can achieve the result you need. The main thing is to decide why you need a press. In the article you will learn how to pump up the abs of a 14-year-old girl, what set of exercises there are for the abs and how to use them correctly for regular training. After all, only by training according to the regime and correctly, you can achieve results. Moreover, it doesn’t take much time to get abs, 15 minutes a day or even less is enough. Find out: how to pump up a girl’s abs quickly.

Set a goal

To pump up the abs of a 14-year-old girl, you need to set a goal for yourself, to get beautiful abs, for example, in 3 months. Then write your goal on a piece of paper, if possible, stick a photo of the abs that you need, set a date for implementation and hang the goal in a visible place.

Make a plan for your goal

To pump up the abs of a 14-year-old girl and achieve your goal, you need to draw up a clear plan for achieving your goal on a separate sheet of paper. Write down all the necessary exercises, methods, tips and recommendations. Also write down the number of sets, repetitions and time for training. Find out: how to pump up abs for a girl without abs.

Leg raises on the horizontal bar

To pump up a girl’s abs, find a horizontal bar, learn to hang on it for at least 10 minutes and just start raising your legs straight as high as possible, preferably to the bar, but without swinging your body and making the task easier for yourself. Do 3 sets of 15 lifts.

How to pump up a teenager?

It is no secret that it is much easier for teenagers to pump up and create an athletic body than for people over 30 - the level of hormones responsible for weight gain and muscle growth reaches its maximum values between the ages of 13-14 and 18-20. During this period, the so-called bone growth zones are open in boys and men - this greatly facilitates the task of expanding the shoulders and strengthening the skeletal structure.

Unfortunately, strength training at an excessively early age can negatively affect the overall growth of a teenager - it is important to remember that the training program in the gym for guys under 18-19 years old should not include heavy exercises with a barbell that put stress on the spine (primarily , squats). Among other things, teenagers should pay special attention to joint safety when exercising.

The optimal solution for teenagers who want to gain weight would be to combine training to broaden the back (primarily pull-ups and lat pulldowns), exercises to improve posture and abdominal exercises with regular swimming or other active sports. Then, after reaching the age of 18, it is recommended to switch to barbell training.

Training program for teenagers

Most strength-building exercises for muscle growth and mass gain performed with free weights (that is, with a barbell or dumbbells) place vertical stress on adolescent joints that are not yet fully formed, causing spinal curvature or even growth retardation. Machine exercises and bodyweight training are much safer than squats or barbell deadlifts.

For teenagers under the age of 15-16, regular swimming is best for developing muscles - it can easily turn a skinny boy into a broad-shouldered guy. You can start strength training on machines (or home exercises with dumbbells) at the age of 16-17, and start fully lifting with a barbell no earlier than at the age of 18. You can improve your abs at any age, especially with the abs program for beginners.

Exercises for teenage boys: how to strengthen muscles and lose weight – Medaboutme.ru

In adolescence, appearance is of particular importance. After all, an unsightly appearance can become a reason for ridicule and failure in first love. This in turn develops complexes that can remain for life. Therefore, the task of parents is to instill a love of sports and help their child cope with his problems by choosing effective exercises for him.

Major appearance problems in adolescence

Adolescence is a difficult period in which any remark or ridicule can affect the psychological state. As a rule, teenage boys are worried about two main problems:

excess weight;
thin build.

Both problems can make a boy unattractive to the opposite sex and cause him to have a complex. They are solved by selecting suitable physical exercises.

Exercises to combat excess weight in teenage boys

To actively lose extra pounds, you need to do vigorous exercise. This applies to everyone and adolescence is no exception. Therefore, it is necessary to encourage the child to engage in active sports.

Active physical exercises include:

long distance running;
roller skating, skateboarding, scootering or biking;
jumping rope;
games of tag and other active yard games;
active team games such as badminton, football, basketball, handball, volleyball and others;
aerobics or modern dance;
swimming in the pool.

The workout should last more than half an hour. It is advisable to exercise outdoors or in a well-ventilated area. This will help in the fight against excess weight by improving metabolism.

Such exercises should be combined with proper nutrition, excluding fast food, carbonated drinks, chips, excessive consumption of sweets, fried and fatty foods.

Exercise if you are underweight

Thin young men also look unattractive. An angular body and a stooped back require effective measures to be taken. And if a balanced diet does not help, then you need to choose exercises that promote muscle growth.

However, this does not mean that the child should work out in the gym and look like a bodybuilder. The teenager’s body is not yet strong enough to handle such stress. At this stage it will be enough to create a small relief. The following physical exercises are suitable for this:

Lie facing the floor, push your toes to the floor and spread your arms wide apart to the sides. The hands are directed forward, the legs are straightened, and the head is not tilted. In this position, exhale while bending your elbows and lower yourself down until your chest touches the floor, then inhale and take the starting position.
The starting position is the same, only the hands are located strictly under the shoulders and directed forward. You need to perform the movements as in the previous exercise, only when lowering your body, do not move your elbows to the sides. They should be pressed against the body and pointing backwards.
Take 0.5-1 kg weights in your hands. Stand up straight with your hands at your sides. Raise your shoulders high while inhaling and take the starting position while exhaling.
Grab the horizontal bar with a wide straight grip. Take a deep breath, pull yourself up until your chin touches the bar, then exhale and take the starting position. Movements should be smooth, without jerking.
Grab the bar with your feet (at the knees), hanging upside down. Palms crossed at the back of the head. Raise your torso as high as possible while exhaling, and lower while inhaling.
Climbing hands along a horizontal ladder.

How to gain weight for a teenager?

To gain weight, adolescents aged 13-16 years are recommended to regularly train with 3-4 sets of key exercises with body weight - push-ups and parallel bars, pull-ups and squats without additional weight. Also, visit the pool at least 2-3 times a week, devoting at least 30-45 minutes to swimming in different styles. Try to swim at least 1 kilometer per workout.

After a month of regular swimming, teens can begin a home dumbbell workout program—including doing exercises like dumbbell curls or squats. However, remember that the main point in the processes of muscle growth and mass gain is not mechanical lifting of weights, but control of movement and ensuring the involvement of the “right” muscle groups in the work.

Does a horizontal bar help you grow taller?

Learning how to do pull-ups correctly on a horizontal bar is much easier with a teenage weight of 50 kg than with an adult weighing 70-80 kg - and ideally performed pull-ups develop not only the muscles of the back and shoulders, but also pump up the muscles of the arms (primarily the biceps) and even the abs. Although the horizontal bar itself cannot help you grow, it will allow you to noticeably stretch out in height. Fitseven talked about other methods of increasing height earlier.

Despite the fact that pull-ups on the bar cannot increase the physical length of the spine (a person’s height is largely determined by his genetics and nutrition in childhood and school age), they have a positive effect on posture. This is especially important in adolescence, when sitting for many hours at a school desk easily forms various curvatures of the spine.

Obesity in children. Age stages of development. 7–12 (14 years old)

Murzaeva Irina Yurievna

Endocrinologist, Preventive Medicine Doctor

February 10, 2015

The age interval from 7 years to 12 (14.5 years) is such an uncertain period, it is prepuberty (the time before puberty). The minimum age of onset of puberty is 8 (8.5 years), the latest date of onset is 14.5 years

(more often in boys). It is during this period that gender differences in the dynamics of weight gain appear.

Girls gain weight faster and more than boys, which is associated with an earlier onset of puberty. In general, it is during this period that parents note the onset of obesity; the age most often referred to is 8 years. Apparently, it was during this period that the previously established “wrong eating habits” begin to be clearly realized, “stimulated” by the beginning of the synthesis of sex hormones and the increased pubertal concentration of insulin, a hormone that helps absorb glucose.

There is a lot of insulin, both as a result of the “sexual surge” and as a result of overfeeding. It turns out to be a vicious circle: more insulin means more glucose is absorbed, more glucose means more insulin is produced. It is clear how to break this circle - reduce the consumption of “light” carbohydrates . Otherwise, this age period is intermediate and nothing else special.

An important point about the peculiarities of obesity during this period: if a girl with obesity enters puberty, obesity will cause her a disruption in the formation of the hormonal system; if a boy enters puberty, obesity (unless it is obesity of the 4th degree) will not lead to a significant disruption of puberty .

Testosterone, in this case, is the “magic” hormone. Together with growth hormone (and boys produce much more of it during puberty than girls), they create a good metabolism for “melting fat.” For girls, it's exactly the opposite. The female hormone, estradiol, promotes the absorption of a chain of fatty acids several times faster and their deposition in fat depots.

During this period, it is important to begin to accustom the child to regular sports!, to discipline, to self-discipline. It is always important if a child has an adult example before his eyes. It is important for girls to learn plastic arts - dancing, gymnastics. Boys just need discipline, so the type of sport is not important. The main thing is movement, 3-5 times a week, at least 30 minutes a day.

Now about nutrition. I give an example of a CK1 diet for a given age and a set of permitted products. It is not difficult to see that this diet “echoes” the 8th diet according to Pevzner in adults.

It is necessary to exclude: rich broths, smoked meats, spicy and salty snacks, fatty meats and fish, sausages, sausages, fruit juices, soda, chips, crackers, coffee, daily use of sweets, products with xylitol, sorbitol, cakes, pastries, nuts, seeds, mayonnaise, ketchup and other sauces.

Limit: butter to 2 tsp, olive and vegetable oil to 1 tbsp, soups with 2 broths (do not fry vegetables in soup), potatoes, rice, pasta, potatoes (boiled/mashed) to 6-7 tbsp in cooked form - these are foods that are eaten only at lunch, eggs every 2-3 days in the form of an omelet, bread 2-3 pieces a day (not bourgeois, not whole grain, mostly rye), legumes 2 times a week, fruits up to 3 pieces per day (bananas every 2-3 days, limited grapes), refined sugar 1 piece in tea, 2-3 times a day, marmalade with natural juice - 1 piece or marshmallows 1 piece (as an exception), cookies 2 PC. type “Maria”, jam and preserves no more than 1-2 tsp.

Allowed: vegetables, vegetable soups, lean meat and fish (in the form of meatballs, cutlets), stewed, mainly rabbit, beef, turkey, perch, cod (cutlets), cottage cheese up to 5% fat (natural in the morning, casserole in the evening or cheesecakes), low-fat cheese, cereals up to 6 tbsp. in boiled form (except for semolina, less often wheat), milk, kefir, yogurt up to 2-3 glasses a day.

Eat meals in fractions up to 5-6 times a day.

Sample menu for a child at this age:

Morning: any milk porridge 6-7 tablespoons, boiled meat (or cutlet), bread, slightly sweet tea 200 ml. 2nd breakfast: yogurt 200 ml. Lunch: vegetable salad 100-150 g, soup or cabbage soup 200 ml, boiled chicken 100 g, boiled potatoes 100 g, dried fruit compote 200 ml, rye bread 60 g. Afternoon snack: cottage cheese 150 g, dry rye bread 1 piece, compote, or tea, or vegetable juice 200 ml. Dinner: steamed meat cutlet, boiled cauliflower 200 g, wheat bread 1 slice, tea 200 ml. At night: kefir 150 ml.

Naturally, with different degrees of obesity, the caloric content of the diet is recalculated individually, at this age even without gender differences.

fasting days can be introduced into practice - the child’s body is already ready for this. The bottom line is to reduce the calorie intake to 1000 kcal per day once a week. They usually start with “protein” fasting days - cottage cheese, meat or dairy, then move on to fruit or vegetable fasting days; it is good to use double fasting days: 1st day - protein, 2nd day - carbohydrate. Water is not limited these days.

One of the main factors in the treatment of obesity is suppressing appetite by consuming large-volume, but low-calorie, predominantly protein, monotonous food!

After completing the subcalorie diet stage, when the required weight is reached, a transition to a maintenance diet with the gradual introduction of “forbidden foods”, you can continue the practice of fasting days.

From the age of 9 years, medications can be administered to help a child with a high degree of obesity and pathological hyperinsulenism lose weight. But this issue can only be resolved by a doctor or a council of doctors!

In the age periods 0-1, 1-7, 7-14.5 we are not talking about weight loss, and this is important to understand, but about stopping weight gain (growth continues, weight “stands”), but in the fourth age period - puberty , we will talk about weight loss.

WHAT NOT TO DO IN OBESITY IN CHILDREN (psychological motivation):

Don't tell your child that he is "greedy" or "lazy." Tell him that you understand how difficult it is to make good (“healthy”) dietary choices.

# Don't make your child feel guilty about their eating habits. Praise him when you see him eating properly.

# Don't tell your child that he isn't helping himself. Ask your child how you can help him eat healthy.

# Don't scare your child about losing weight. Tell him that it will be better when he is less heavy.

# Don't complain about your weight and how “boring” it is to diet. Set a good example and do everything as you expect your child to do.

# Don't give negative comments to other people (friends, family, celebrities) who are overweight. Notice everything beautiful about your child: his eyes, his hair, his good deeds, his choice of clothing, etc.

# There is no need to let your child understand that he will only be happy if he is at a normal weight. Talk to your child about the positive effects of working on your weight.

# Don't tell your child that being overweight is his fault. Explain that some people have a harder time controlling their weight than others - life can be unfair, but maybe they are lucky in other things!

I also want to talk about such an interesting topic as Tanita scales with analyzers of fat and water in the body. If they are at least somehow adapted to adults, then they “do not work” for children , because the WHO (World Health Organization) has not yet fully developed acceptable standards for fat/water content in the body of children of different ages. Therefore, it will not be possible to independently control these parameters, sadly.

To be continued...... in the next part I will talk about excess weight, already separating the obesity of girls and the obesity of boys during puberty.

Exercises on the horizontal bar

Training on the parallel bars and horizontal bar (including pull-ups, dips and other exercises) is especially important for teenagers who want to quickly build up their back and chest muscles. Such training builds strong shoulders and powerful arms (primarily triceps and forearms). In addition, on the uneven bars you can easily perform exercises on the abdominal muscles, performing all kinds of leg lifts and hanging crunches.

Teenagers can start doing parallel bars exercises starting at the age of 13-14 years (in the absence of direct contraindications). The best effect for the development of a teenager’s figure, weight gain and muscle growth will be the regular combination of swimming in various styles, all kinds of pull-ups on the horizontal bar, push-ups on the uneven bars, as well as a program of complicated push-ups from the floor.

Program in the gym

Despite the fact that teenagers can start moderate training on exercise machines after the age of 16, at this age it is still better to focus exclusively on swimming, pull-ups, push-ups and various abdominal exercises. It is better to start fully pumping muscles and strength training when the body is already prepared for the load and knows the mechanics of the basic exercises.

Once you reach the age of 18, you can begin a basic mass program designed specifically for rapid muscle growth in teenagers. Completing this program with experience in training with your own body weight (that is, with the ability to do pull-ups and push-ups correctly) can show phenomenal results in just a few months - up to a gain of 5-7 kg of pure muscle.

Nutrition for muscle growth

Let us remember that muscles grow primarily from increased nutrition and sufficient time for recovery, and not from training or taking sports supplements. Despite the fact that it is better for teenagers to start using supplements and sports nutrition (including whey protein) at the age of 17-18, schoolchildren can switch to a regular diet for muscle growth at 13-14 years.

This diet is based on the maximum limitation of junk food (fatty fast food, carbonated drinks, sweets) and increased nutrition with the right carbohydrates and vitamins (a large amount of fresh fruits, vegetables and whole grains). Such a diet will easily help a teenager’s body not only gain weight and build muscles, but also strengthen health and immunity.

For muscle growth, adolescents under 16 years of age are primarily recommended for regular, long swimming and exercises with body weight (pull-ups, dips, and push-ups). Starting from the age of 16, you can swing on exercise machines using light weights, and at the age of 18, you can switch to full strength training with a barbell.

What is important to consider when performing abdominal exercises?

When a teenager does exercises, he must use his abs. Many teenagers make mistakes when playing sports. Pump up your abs, making efforts with your legs. Or backs. As a result, the cubes do not appear. Because the main load goes on the back and legs. And the abs are not used during the exercises.

What exercises should you do to pump up your abs?

To get beautiful abs, a teenager will need to do different types of exercises. Not only dynamic (bicycle), but also static. Such as a plank.

If a teenager alternates static and dynamic exercises, this will have a positive effect on the formation of his muscles. He will have beautiful abs. And a so-called muscle ring will be created. Beautiful relief over the entire area of the abdomen.

How to pump up beautiful abs?

To get beautiful abs, just doing exercises for them is not enough. A teenager must follow a diet. Eat the right foods. In limited quantities.

This is necessary to ensure that the amount of belly fat in a teenager is minimal. If a teenager does not eat properly, he can do abdominal exercises endlessly. But this will not bring results. The fat layer will overlap the cubes.

However, doing abdominal exercises also requires a lot of attention. Even if there is a layer of fat on the teenager’s body, his stomach will be toned. And it will look beautiful.

Recommendations on how to pump up your abs

In order for a teenager to pump up beautiful abs, he must adhere to the following recommendations

Belly fat needs to be reduced

You need to start building beautiful abs by fighting against the fat layer. For abs to appear on your belly, your fat level should be no more than 15%. Each person has their own optimal amount of body fat, at which pumped up abs are visible. For some people, their abs are hard to see even at 7% body fat. And for others they are perfectly drawn at 15%.

The teenager must determine the optimal amount of fat he should have. And based on this, formulate a weight loss strategy. If a teenager needs to lose weight, he must go on a diet. If he wants to improve the definition of his abdomen, then he must burn a lot of calories during training.

Teenager needs to improve his posture

Having beautiful abs with bad posture is impossible. Therefore, the teenager needs to pay special attention to correcting it. A teenager should try to walk outside more. Walk. And sit less in one place (at the computer).

Due to poor posture, the muscles located in the abdomen begin to relax. The tone of the press is deteriorating. The mass of the body moves from the abdominal muscles of the abdomen to the back. As a result, the abs receive absolutely no stress in everyday life. And does not stay in shape while walking.

Because of this, not only the teenager’s posture suffers. But also his abdominal muscles. They become weak.

The teenager needs to strengthen his core

The press is not only those muscles that are on the surface. It is connected to a huge number of internal tissues. And core muscles.

It’s wrong to pump up just one abs. A teenager absolutely needs to improve the condition of the entire body as a whole. Chest, biceps, legs, back. By doing a comprehensive workout, pumping up your abs is much easier.

A teenager needs to develop not only external, but also internal abdominal muscles.

Most of the exercises in which the abs are pumped are aimed at improving the relief of only the outer part of the abdominal muscles. Leaving the internal muscles, at the same time, without attention. Although they need to be pumped in order to make the child’s belly fit.

To improve internal muscles, we recommend that your teenager use an exercise called the plank. And also to the vacuum of the stomach.

The press needs to be pumped correctly

It is necessary to pump up the press systematically and competently. We do not recommend that a teenager do one hundred repetitions every day. This will not bring the desired result.

Instead, workouts should be divided into weeks. Do several exercises every other day. For example, on Mondays, Wednesdays and Fridays.

At the same time, it is recommended to do each exercise in three to four approaches. No less than ten to fifteen repetitions. If you perform abdominal exercises systematically, it will be more effective than every day, but a hundred times.

The teenager needs to pay special attention to the technique. If it is bad, then there will be no point in such exercises.

Teenagers must learn to engage their abs during exercise

When a teenager performs abdominal exercises, he must ensure that the abdominal muscles receive stress. They must tense up during exercise. Otherwise, the exercises will not have an effect.

Ab exercises

According to scientists, the most effective abdominal exercises are their dynamic form. For example, leg lifts. Or a bicycle. If a teenager follows the execution technique, he will be able to pump up his abs more effectively than if he does crunches. Or do exercises on a fitball.

A teenager should not forget about statistical exercises

Statistical exercises are also important for developing beautiful abs. If a teenager regularly stands in the plank for a minute at a time for two to three weeks, the shape of his abs will improve. And if he never had them, then they will easily appear.

How to pump up your abs at home?

In order for a teenager to be able to pump up his abs at home, his parents will have to help him. Go to an appointment with a nutritionist. Ask him to outline a nutrition program for weight loss or body building. And then feed the teenager the portions that the doctor advised him.

In parallel with this, the teenager must pump up his abs. Do crunches. Stand in plank position. And do many other abdominal exercises.

We recommend downloading a special training program to your teenager’s phone. As part of it, the teenager will be able to perform exercises proposed by the authors of the application. And pump up certain muscle groups. Both the abs and other parts of the body.