According to sports doctors, before the age of 16, training with barbells and weights is out of the question. And after reaching this age, you can only engage in athletics under the guidance of a coach. But what to do if the boy is determined to pump up his muscles?
13-year-old Dima came home with a torn jacket after a clash with high school students. This is not the first time - the guys from 11th "B" become attached to him every day. I don’t like the fact that he’s a “nerd” - he studies well, he understands computers better than anyone else in school, but at the same time he’s overweight and can’t stand up for himself. The doctor explained that many boys at the beginning of puberty accumulate fat under the skin, which the body then burns and uses as biological fuel during accelerated growth and accumulation of muscle mass. But Dima did not calm down, he decided: “I will pump up my muscles, I will become an athlete!” “Is it possible for him to exercise at this age, isn’t it harmful?” - Mom was worried.
It is believed that exercises with dumbbells (weighing no more than 1.5 kg) are allowed for adolescents from 14–15 years old, and only on the condition that they are performed in the “lying on your back” position, but in no case standing or sitting. The only acceptable way to pump up muscles for a 12-13 year old boy is to use his own body weight as a training device, doing push-ups, pull-ups, and all kinds of hanging on the bar. However, even at the age of 16–18, it is they, and not training with a load, that should form the basis of training.
“Before the start of endocrine changes in the body, that is, until about 12 years of age, the muscles in boys are significantly different in structure and composition from the muscles of an adult man,” says Olga Golovinskaya, a sports doctor and teacher at the Moscow Center for Advanced Training of Healthcare Specialists. “There is not enough myoglobin protein in the muscles of a teenager, and there is too much water, so they get tired quickly and cannot cope with high loads. And the bone base to which the muscles are attached is still fragile: the rapidly growing skeleton does not have time to accumulate enough calcium to strengthen the bone tissue, so under intense loads, fractures and deformations of the bones and spine are possible.
In addition, a teenager’s intervertebral discs, as well as his muscles, contain a lot of moisture. In a sense, this is good: the more water in the disc, the better it absorbs shocks and shocks when walking and playing sports. But under vertical loads, the increased hydrophilicity of the discs can literally backfire on your boy, causing an intervertebral hernia, which in some cases requires surgery. To prevent this from happening, don’t force things - increase the load gradually, and forget about barbells and weights!
Why do teenagers need to exercise?
Fitness is not only needed to improve physical performance. Build muscle mass. Or get rid of excess weight.
Fitness is, first of all, a way to keep yourself in shape. And extend your life. Many people who are now at a very respectable age (70-90 years old) have lived to see it, including thanks to fitness. As an example, let's take the famous journalist Vladimir Pozner. He is already more than eighty-five years old. But he looks younger than that age and feels cheerful. Including due to the fact that he regularly exercises in the gym.
Fitness is very important for teenagers between the ages of ten and twelve
Sports activities are very necessary for teenagers aged ten to twelve years. During this period they actively grow. The following parts of the body undergo changes:
- Skeleton. The teenager is growing up. His bones are increasing in size. And they stretch out.
- Muscles also respond to changes in the skeleton. In the absence of training, they remain at the same level as before the start of the active growth phase of the teenager. They do not have time to react to the growing up of a teenager.
- The heart and blood vessels of a child also undergo changes under the influence of the growing process. There is enormous pressure on them.
Because of the above, the physical fitness of teenagers who do not play sports is quite poor. They have no muscles. They look too skinny. Or, conversely, they are complete.
To cope with the problem of being underweight or overweight, all a teenager needs to do is sign up for a fitness class. There he will be able to improve the physical condition of his body. And coordination of movements.
Physical inactivity is the main reason why teenagers need to play sports
Another problem that makes fitness mandatory is physical inactivity. Modern teenagers go out very little. They spend half the day at the educational institution. The rest of the day is at the computer. And they go outside only occasionally (maximum 1-2 hours a day).
Due to insufficient physical activity, teenagers face a number of problems. Excess weight. Deterioration in muscle performance. Poor functioning of the heart and blood vessels. Various types of spinal curvatures. And also many other ailments that ultimately remain with a teenager for the rest of his life.
A teenager needs to play sports to have a beautiful body.
Another reason why a teenager needs to play sports is a beautiful body. It will not be possible to achieve large biceps, large chest volumes (in boys) and six-pack abs without effort. To do this, you need to work on yourself for a long time and systematically. Go to the fitness club regularly. For at least one year.
The gym will allow a teenager to improve the characteristics of his body. Pump up your muscles. And start feeling more confident.
Sport is the source of life
Professional doctors from all over the world have been looking for a miraculous way to preserve youth and health for many years. Various elixirs, vitamins, healthy and proper nutrition are wonderful, but nothing can replace adequate physical activity, which will normalize all the vital processes of the body.
Many studies show results that provide information that even minimal physical activity in a person reduces the risk of developing cardiovascular diseases. Scientists from New Orleans have published data showing that jogging for just 30-60 minutes a week reduces the risk of early death by 30%, and the risk of death directly from a heart attack or stroke by 45%.
What types of fitness can a teenager choose?
There are a huge number of types of fitness. Their selection must be approached as responsibly as possible. So that fitness not only does not harm. But it also gave the teenager pleasure. Enjoyment from classes. And helped me relax.
When you select a type of fitness for a teenager, analyze his physical indicators:
- Body type.
- Temperament.
- Character.
- What is his current state of health?
- What individual preferences does he have? Perhaps the teenager has already decided which section he wants to go to.
After you have clarified all the above points, proceed to choosing the type of fitness. Let's look at the main ones.
Power training
We recommend starting strength training no earlier than fifteen years of age. Especially if the teenager has to lift heavy weights as part of his classes. Up to the age of fifteen, a teenager can engage in physical exercises with his own weight:
- Pull up on horizontal bars.
- Do push-ups from the floor.
- Do lunges.
Also, a teenager can use special dumbbells during exercises. And other types of weights. Their selection must be approached very carefully. So as not to break your back.
Swimming
Swimming is suitable for both teenagers and young men. As part of it, the teenager will have to exercise in the water. Swim in different styles.
With this activity, a teenager can easily improve the condition of his muscles. Pull them up. Strengthen bones. Improve the condition of your ligaments.
Swimming is also beneficial for other organs of the body. With its help, the teenager will improve the performance of the heart and blood vessels. And also the respiratory system.
Dancing
Dancing is also a rather interesting form of fitness for teenagers. However, the selection of a section must be approached responsibly. The trainer must be a highly qualified specialist and teacher. He must be able to communicate correctly with teenagers.
You can choose absolutely any type of dance. The main thing is that the teenager enjoys doing them.
Cardio training
Cardio training is convenient because a teenager can do it without supervision. We are talking about different types of running. Race walking. Riding a trainer bike. Orbitrek. And much more.
Also, as part of cardio training, the teenager will have to do many other exercises. They should be simple to implement.
Martial arts
Martial arts are suitable for boys. At them, teenagers will be given exercises to improve their general physical fitness. Train your breathing. Vestibular apparatus. And many other body systems.
Also, the teenager will learn to throw punches. Protect yourself. And stand up for your rights.
Psychological games for teenagers and primary school children
The fact that the game allows, with a high degree of efficiency, to form in a child a number of positive changes in mental properties, as well as the ability to communicate and empathy for others, is a fact proven in theory and confirmed by practical experience. The basic functions of gaming activity are:
- uplifting, entertainment;
- identifying deviations in the development and behavior of the child;
- discovering talents and acquiring useful skills;
- positive transformation of personality at the structural level;
- socialization of the child, simplifying his future life in society.
There are a huge number of different psychological games: organizational and educational, aimed at developing mental activity, innovative, positional and many others. Living games allow you to comprehend fundamental personal values, increase self-esteem and the ability to respect the point of view of your interlocutor. Project games develop personal criticality, as well as the ability to set certain goals and achieve them through competent planning and systematization.
Recommendations for parents of teenagers before starting classes
Send your teenager to a section that specializes in teaching children his age
Before sending your teenager to a section, find out if there is a group for teenagers there. If it turns out that there is none, then look for another section. Otherwise, the teenager will be placed in a group for adults (16-18 years old), and he will not like it there. Older children will bully him. As a result, the teenager will leave such a club.
If you send a teenager to the gym, then hire him a trainer
Teenagers are not allowed to work out in a fitness club without the supervision of a trainer. You will have to purchase the services of an instructor for your teenager. This has its advantages. You will pay the instructor money. And he will monitor the safety of your child.
Don't force your teenager to play a certain sport.
When choosing a sport, be sure to consult with your teenager. Ask his opinion. And take his voice into account when making a decision.
A teenager should engage only in the type of fitness that he chooses. Otherwise, he won't enjoy it. And soon he will leave the section.
Your task is to let the teenager decide for himself where to study. The only thing parents can do is suggest options for where to go.
Before sending a teenager to fitness, he needs to undergo a medical examination
Be sure to send your teenager for a medical examination. He must undergo examination before starting classes. After them, go to your child’s pediatrician. And find out from him whether the child has any contraindications. Can he do the type of fitness that you have chosen?
Pay special attention to the baby's shape
Fitness uniforms should be as beautiful as possible. In addition, it should be comfortable. Have good quality. Don't inject yourself. Do not cause discomfort during exercise.
The beauty of the form is important not only for girls, but also for boys. Everyone wants to feel comfortable during training.
Children's psychological trainings: some rules
Of course, you can develop your own laws and rules for each specific group of children, but we recommend that you definitely include the following points:
- confidentiality;
- the right to personal opinion;
- sincere communication;
- listening = respect for the speaker.
We hope that these simple and interesting training exercises will help you realize your educational and training goals and achieve high results in the personal development of your students.
Where to begin?
To begin with, every girl needs to realize the value of future training, its benefits and saturation with pleasant fatigue. After understanding and clear motivation comes, we can safely say that we are ready for physical activity. What to do next? How can a girl start playing sports correctly?
You should definitely consult with the best specialists who will help you choose the right level of exercise for the desired result, and create a training and nutrition program (since they are inseparable). The most important thing in this process is to do this based on the state of health and well-being, the presence of injuries in the past in order to avoid them in the future.
Next, you need to buy the most beautiful sports uniform from a drink shaker. After all, visual aesthetics is very important for a girl. If she likes the appearance, then the activity itself will definitely go into her soul.
An integral step is signing up for training. This is a special day that can change your entire life.
Why does a woman need strength?
Why are boys physically stronger than girls? Is this true? Yes, this is due to evolution, but often some women can be more developed. Among men and some girls there is a false opinion that the weak have no use for sports. Why do you need physical strength if you don't need it in the kitchen or salon? Why spoil natural beauty with dry muscles and masculinity? But, no matter how you look at it, it will be written on all sides of the cube: “still as it should be.”
It is very sad when a woman, due to laziness or lack of time, stops taking care of herself. And we are not talking about depilation or makeup, but about good, invigorating physical activity. After all, sport for a woman is the source of her inner strength and energy. How can a girl become physically stronger? Why does she need this?
There are a lot of girls who cannot get pregnant or bear a child due to poor physical fitness. They have a number of unpleasant problems with the health of internal organs, broken limbs, torn ligaments - all this is a disastrous result of poor physical training.
No one talks about excessive stress, squeezed muscles and relief, but every woman who values herself is obliged to maintain her health.
The best sport for girls
With the guys everything is simple, as usual. But not many people know how a girl can become physically stronger. It is difficult for a woman to choose the right sport that will not harm her health and will only emphasize her natural beauty.
Here is a list of 10 activities that are best suited for the gentler sex. So, sports for girls:
- Crossfit.
- Yoga.
- Team sports (volleyball, football, basketball, handball and others).
- Athletics.
- Gymnastics.
- Tennis.
- Figure skating.
- Dancing.
- Cycling.
- Acrobatics.
They all have their own characteristics, but in any case they do not have a detrimental effect on women’s health, but only strengthen it and give excellent well-being.
