A strong, athletic figure is a sign of good health. The desire to have it is characteristic of many people, regardless of age. Teenagers aged 14-16 are often similar in appearance to adults, but this does not mean that they can perform the same strength loads. Trainings for boys and girls have specific features.
It is necessary
- - horizontal bar;
- - dumbbells.
Instructions
Step 1
Testosterone is the main factor in muscle growth. At the age of 12-16 years, there is a significant increase in hormonal secretion. This is why strength training during puberty is especially effective. Muscle growth happens almost by itself, it only needs to be slightly stimulated.
Step 2
Often at this age, muscle growth significantly outstrips the development of the cardiovascular system. That is why strength training for adolescents must be combined with cardio training. Running, cycling, and swimming all help develop heart muscle. Aerobic training should take at least 60% of the total time of physical activity.
Step 3
Always start your strength training session with a thorough warm-up. Weakness in joints and ligaments during adolescence requires good preparation to avoid injury. Perform a few general physical exercises before starting strength training.
Step 4
Under 16 years of age, exercise with maximum weight is contraindicated. They can contribute to the development of an inguinal hernia or abnormalities in the development of the spine.
Step 5
The main task of strength training in adolescence is the creation of a muscle corset that holds the internal organs and contributes to the full development of the musculoskeletal system. Exercises for the muscles of the press and back are mandatory.
Step 6
Choose exercises that use your own body weight. They are as natural as possible, promote better muscle growth and are the least harmful to the musculoskeletal system.
Step 7
Perform pull-ups on the bar. This exercise simultaneously works the muscles of the back, shoulder girdle, arms and chest. It is these muscles that form the recognizable masculine silhouette. At the same time, the load on the spine is minimal.
Step 8
Do push-ups to work out your pecs and triceps. By changing the position of the palms and the angle of inclination of the body during the exercise, you can work out the muscles of the chest in detail and give it the necessary relief.
Step 9
Weights are essential to build muscle in your lower body. The best exercise for this is squats. Practice correct technique by exercising without weights. You can start working with weight only after two weeks of classes.
Step 10
Dumbbells are more suitable for teenagers for strength exercises. The bar forces you to perform movements in a rigid amplitude, which increases the load on the joints and ligaments. When training with dumbbells, you can independently choose the desired trajectory of movement and better feel the work of the muscles.
Step 11
The training regimen should imply an increase in the load. Avoid eccentric exercise. The optimal number of repetitions in one approach is 12-15 times. Alternate strength training days with cardio workouts to help your muscle fibers recover.
Step 12
Plyometric exercises, which are built around jumps and sharp lunges, are contraindicated for adolescents. They should only be performed by trained athletes under the supervision of a trainer.
Step 13
Include stretching exercises in your workout routine. They will contribute to the speedy increase in muscle mass.
