7 days of dumbbell classes from 9 years old. Exercises with dumbbells for children. Raising and lowering the chest

Exercises with dumbbells for children will fit as boys, so girls, the only difference is the weight dumbbells Classes for childrenbest to break it down into small pieces complexes. Perform mini complexes every other day, one at a time.

Complex one.

Squats with dumbbells for children . Starting position - standing, feet shoulder-width apart, arms with dumbbells down. On the count of 1, do not do a deep squat (as if sitting on a chair), keep your back straight, on the count of 2 - return to the starting position. 8-10 reps.

Raises with dumbbells for children . Starting position - standing, feet shoulder-width apart, arms along the body, dumbbells facing the hips. On the count of 1, raise your arms from the dumbbell parallel to the floor, on the count of 2, lower your arms. The pace is average. Number of repetitions: 10-12 repetitions.

Raising dumbbells overhead for children .Starting position - standing, legs shoulder-width apart, knees slightly bent, hands pressed to the shoulders with the backs of your hands. Gently, without jerking, the dumbbells rise up. This exercise can be performed with both hands simultaneously or alternately. When raising your arms, inhale, when lowering, exhale. 10-12 repetitions.

Raising your arms with dumbbells in front of you .Starting position: standing with your feet shoulder-width apart, hands with dumbbells lowered in front of you, palms inward. On the count of one, we raise our arms in front of us to a right angle, on the count of two we return to the starting position. 10-12 reps.

Complex two.

Dumbbell chest press . Starting position: Lie on two chairs or on a bench, arms spread parallel to the floor to the sides and bent at the elbows. Take the dumbbells in your hands for a count of one, raise your arms with the dumbbells above your chest, and return to the starting position for a count of two. 10-12 repetitions.

Squeezing dumbbells from behind your head . Starting position - arms bent at the elbows, elbows raised up, dumbbells at the back of the head. On the count of 1, straighten your arms (fix your elbows, do not lower them), on the count of 2, lower them. The pace is average. Repeat 8-10 times.

Arching your back while lying on your stomach .Hands with dumbbells are pressed to the back of the head. When performing the exercise, the child smoothly bends his back, raising his head up (the baby’s legs must be supported). When inhaling - bend, when lowering - exhale.

Complex three.

Dumbbell Curl .Starting position - standing, hands with dumbbells - at chest level, feet shoulder-width apart, backs of hands facing down. Simultaneously or alternately bend your arms at the elbow joints. 8-10 repetitions.

Rotation of the body with extension of arms . Starting position - standing, feet shoulder-width apart, arms along the body. On a count of 1, rotate your torso while simultaneously raising and spreading your arms to the sides; on a count of 2, return to the starting position; on the count of 3 - turn in the other direction with arms extended to the sides, on the count of 4 - take the starting position. Make 12-15 turns in each direction.

Ab exercises with dumbbells . Starting position - lying on your back (an adult holds the child’s legs), dumbbells pressed to the back of the head. On the count of 1, raise your torso, on the count of 2, return to the starting position. Perform 10-12 lifts at an average pace. When straightening the torso, inhale; when lifting, exhale.

Jumping with dumbbells. Starting position - standing, feet shoulder-width apart, arms with dumbbells lowered or bent at the elbows. Perform jumps in place, legs apart, and then together. Breathing should be deep, without delay.

Schoolchildren must perform exercises with different objects: a ball, a jump rope, and, of course, dumbbells. This is a set of useful exercises with dumbbells for boys and teenagers.

Exercises with dumbbells

After the first approach spent on the first exercise and a slight rest, do the second exercise in the second approach, do the first exercise again in the third, etc. In the same way, alternate the third and fourth, fifth and sixth, seventh and eighth, ninth and tenth exercise.

➣ It is likely that such a load will be unnecessary for you. But you shouldn't quit. Regular exercise will help you become more resilient, after which you can move on to more significant loads.

Tilts of the body to the right and left - “pump”

This exercise is aimed at developing the muscles of the torso.

You will need dumbbells weighing from 1 to 5 kg. Place your feet slightly wider than your shoulders, lower your arms with dumbbells along your body. Bend to the right, bending your left arm at the elbow, then tilt to the left, bending your right arm. The pace of execution is average or slow. Breathing is voluntary. Perform 10-15 bends in each direction in 2-3 approaches, resting 3 minutes between them.

Circular movements of the legs while lying on your back

The exercise is aimed at developing the abdominal muscles.

Lie on your back, stretch your arms up, holding, for example, the leg of a sofa, table or bed. Raise your closed legs and make 10-15 circular movements in each direction. Perform the exercise 2 or 3 times with a rest of 2-3 minutes. The pace is medium or fast, breathing is arbitrary.

Lifting dumbbells vertically

With this exercise you can strengthen and develop your arm muscles. You will need dumbbells weighing from 4 to 10 kg.

Place your feet slightly wider than your shoulders, lower your arms with dumbbells along your body, palms facing you. Gradually bend your arms, lifting the dumbbells above your head until your arms are straight. After this, return to the starting position. The pace of the exercise is slow or medium. When you raise your hands, inhale, and when you lower them, exhale. Repeat the exercise 15-20 times in 2 approaches, between which rest 2-3 minutes.

Alternate lunges with right and left legs

This is an exercise to develop leg muscles.

You will need dumbbells weighing 2 and 7 kg. Tie 2 kg dumbbells to the ends of a stick.

Using an overhand grip slightly wider than shoulder width, lift the stick and lower it onto your back. Take a fairly wide step forward with your left foot, bending it at the knee joint. At this time, place your right leg on the toe in a straightened position. Then lower it as low as possible and make 2-3 springing movements. After this, return to the starting position and repeat the exercise, but changing your leg. The pace of the exercise is slow.

➣ You can breathe arbitrarily. Repeat the exercise 8-10 times with each leg.

After a short rest, repeat the same movements, but instead of using 2kg dumbbells, use 7kg dumbbells.

Squat on two legs

Promotes the development of leg muscles. You will need dumbbells weighing 5-10 kg.

Using an overhand grip, take a stick with 5-10 kg dumbbells attached to its ends. Raise the stick above your head, place your feet shoulder-width apart. Bend your torso in the lower back, bring your shoulder blades together.

Squat down on your entire foot without lifting your heels off the floor. Do the squat as deep as possible, then straighten up.

➣ You can choose slow or medium tempo. When squatting, exhale; when standing up, inhale.

Repeat this exercise 10-15 times, performing 2 sets, resting for 3-5 minutes in between.

Raising your arms to the sides

This exercise can quickly tone the deltoid muscle.

You will need dumbbells weighing 2-7 kg. Place your feet hip-width apart, lower your arms along your body, turn your palms toward your hips. Raise your arms slowly above your head, then return them to their original position.

Repeat the exercise 10-15 times with 2 kg dumbbells or 8-10 times with 7 kg dumbbells. After each approach, take a break for 3 minutes.

Circular movements with arms forward

May help develop deltoid and pectoral muscles. You will need dumbbells weighing 1-2 kg.

Place your feet hip-width apart, spread your arms with dumbbells to the sides with your palms facing forward. Perform the exercise at a medium or fast pace. Breathing is arbitrary, but rhythmic.

Do the exercise 10-15 times in 2-3 approaches, between which rest 2-3 minutes.

Raising on your toes

This exercise helps develop your calf muscles. Take dumbbells weighing 7-10 kg in your hands, place your hands on your belt. Your toes should be on an 8 cm high stand and your heels should be on the floor. Rise up onto your toes as high as possible, then lower back onto your heels.

This exercise can be performed on one leg. For convenience, it is best to rest one hand against the wall. Breathing can be arbitrary and the pace slow. Do the exercise 10-15 times in 2-3 approaches, between which rest 2-3 minutes.

Exercises with this machine will help you develop and maintain the tone of the main muscle groups. Depending on your physical development, you can leave the required number of springs or rubber cords. It is better to perform not the entire set of exercises in one session, but only part of it.

Natalia Govorova

Reading time: 11 minutes

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Some parents consider exercise unnecessary (“why, there’s physical education at school!”), others don’t have an extra 15-20 minutes for their children, “because it’s work!” And only a few mothers and fathers understand the importance of exercise for the child, and specifically get up half an hour early in the morning in order to have time to cheer up together with the child and prepare the body for the school/work day.

If your children sleep in class and are constantly shirking physical education lessons, this instruction is for you!

When is the best time for a younger student to do exercises? How to prepare for gymnastics?

Man by nature must move a lot. It’s not for nothing that they say that movement is life. The less a child moves, spending all his free time near the TV, the more health problems he gets.

Children's specialists are sounding the alarm and reminding parents that children's bodies should be actively moving at least 10 hours a week, and for younger schoolchildren this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.

Naturally, parents have too little time, but still dedicating 20 minutes in the morning and 20 minutes in the evening for exercise is not that difficult.

Video: Gymnastics for primary school children

What does charging do?

Prevention of obesity.
Prevention of problems of the cardiovascular system, musculoskeletal system, etc.
Elimination of nervous tension.
Returning the body to normal tone.
Increasing your mood is a psychological setting for a good day and a boost of energy in the morning.
Complete awakening (the child will come to lessons with a “fresher” head).
Activation of metabolism.
Etc.

How to prepare a child for exercise?

Of course, it’s difficult to get a child out of bed ahead of time, especially “for some kind of exercise.” This wonderful habit must be instilled gradually.

As you know, for a habit to become established, it takes about 15-30 days of regularly repeated actions. That is, after 2-3 weeks of such activities, your child will already be drawn to them.

Without attitude - nowhere. Therefore, the most important thing in forming this habit is to tune in and.

In addition, it is important that the child’s exercises change periodically (children at this age get tired of the same type of training too quickly).

And don’t forget to praise your child and encourage any physical activity in every possible way.

Video: Morning exercises. Charging for children

15 best exercises for children 7-10 years old - correct posture and increase muscle tone with a daily set of exercises!

If you do not have the opportunity to go out into the fresh air to exercise, then open the window in the room - training should not take place in a stuffy room.

So, here are 15 exercises for younger students:

The first 5 exercises are to warm up the muscles. It is strictly forbidden to do complex exercises immediately after sleep.

We take a deep breath and rise on our toes. We pull the handles up as high as possible, as if we are trying to reach the ceiling. We lower ourselves to the full foot and exhale. Number of approaches – 10.
Tilt your head to the left, return to the starting position for a couple of seconds and then tilt your head to the right . Next, we make circular movements with our heads - to the right side, then to the left. Execution time – 2 minutes.
Now shoulders and arms. We alternately raise one shoulder, then the other, then both at once. Next, we swing our hands upward - in turn, now with our left hand, now with our right hand. Then make circular movements with your arms, as when swimming – first breaststroke, then crawl. We try to do the exercises as slowly as possible.
We rest our hands on our sides and bend over – left, right, then forward and backward. 5 times - in each direction.
We walk in place for 2-3 minutes, raising our knees as high as possible . Next, we jump 5 times on the left leg, then 5 times on the right leg, then 5 times on both, and then jump with a 180-degree turn.
We stretch our arms forward, interlock our fingers and stretch forward - as far as possible . Then, without losing the lock, we lower our hands down and try to reach the floor with our palms. Well, we finish the exercise by trying to reach the ceiling with our clasped palms.
We do squats. Conditions: keep your back straight, legs shoulder-width apart, hands can be clasped behind your head or extended forward. The number of repetitions is 10-15.
We do push-ups. Boys, of course, do push-ups from the floor, but for girls the task can be simplified - you can do push-ups from a chair or sofa. The number to repeat is from 3-5.
Boat. We lie down on our tummy, stretch our arms forward and slightly up (lift up the bow of the boat), and also put our legs together, lifting up the “stern of the boat.” We bend the back as hard as possible. Execution time – 2-3 minutes.
Bridge. We lie down on the floor (children who know how to lower themselves onto the bridge from a standing position, lower themselves straight from it), rest their feet and palms on the floor and, straightening their arms and legs, bend their back in an arc. Execution time – 2-3 minutes.
We sit on the floor and spread our legs to the sides. We alternately reach out with our hands to the toes of our left foot, then to the toes of our right. It is important to touch your stomach with your leg so that your body lies with your leg - parallel to the floor.
Bend your left leg at the knee and lift it up, clapping your hands under it . Then repeat with the right leg. Next, we raise the extended left leg as high as possible (at least 90 degrees relative to the floor) and clap our hands under it again. Repeat for the right leg.
Martin. We spread our arms to the sides, move our left leg back and, slightly tilting our body forward, freeze in the swallow pose for 1-2 minutes. It is important that the body at this moment is parallel to the floor. Next, we repeat the exercise, changing the leg.
We hold a regular ball between our knees, straighten our shoulders, and rest our hands on our waist. Now we slowly squat, keeping our back straight and the ball between our knees. The number of repetitions is 10-12.
We rest our hands on the floor and “hover” above it in a “push-up” position. Now slowly, using our hands, we “go” to a vertical position. We rest a little in the “ostrich” pose and “stomp” our hands forward to the original position. We walk back and forth with our hands 10-12 times.

We finish the exercise with a simple exercise for relaxation: we stretch “at attention” while inhaling, tensing all the muscles – for 5-10 seconds. Then we sharply relax at the command “at ease”, exhaling. We repeat the exercise 3 times.

Motivating a junior schoolchild to perform daily gymnastics at home - useful tips for parents

Even an adult finds it difficult to force himself to do exercises in the morning, let alone children - you need to try hard to accustom your child to this useful ritual. You can't do without motivation here.

Where to look for this motivation, and how to entice a child to exercise so that the child enjoys it?

The main rule is to do exercises all together! Well, if dad categorically refuses, then mom should definitely participate in this process.
We turn on upbeat and cheerful music. Doing exercises in silence is boring even for an adult. Let the child choose the music!
We are looking for an incentive in each specific case. For example, an incentive for a girl can be a beautiful, toned figure that everyone will envy, and an incentive for a boy can be muscle definition that he can be proud of. Losing weight if the child is overweight will be no less of an incentive.
We are looking for those we can imitate. We do not create idols (!), but look for a role model. Naturally, we are looking for him not among bloggers and bloggers with beautiful bodies and emptiness in their heads, but among athletes or heroes of films/movies that the child loves.
Exercise is needed to become stronger. And you need to be strong (strong) to protect your younger brother (sister).
In addition to 5 exercises to warm up the muscles, you need to choose another 5-7 exercises for direct exercise. No more is needed for this age, and the workout itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises so that the child does not get bored! Therefore, immediately make a large list of exercises, from which you will pull out 5-7 new ones every 2-3 days.
We talk with the child about health more often : why is exercise so important, what does it give, what happens to the body without physical activity, and so on. We are looking for thematic films and cartoons, which we watch, of course, with the child. We often watch films in which young athletes achieve success - often these films become powerful motivators for a child to enter the world of sports.
Arrange a sports corner for your child in his room . Let him have personal parallel bars and rings, a Swedish barre, a fitball, a horizontal bar, children's dumbbells and other equipment. As a reward for each month of training, make it a trip to a trampoline center, play climbing, or another sports attraction.
Use his own preferences to attract your child to exercise . For example, if a child loves a ball, consider a set of exercises with the ball. He loves parallel bars - do exercises on the children's playground. Etc.

Video: Fun exercises for a child

Remember that it is impossible to force a child to exercise like hard labor. It is important that he himself wants to study with you. Therefore, first of all, we demonstrate the importance of charging with our own example.

Children at this age are already excellent at thinking and analyzing, and if you are constantly lying on the sofa, growing a belly, then you simply will not be able to force your child to study - personal example is more effective than all other methods.

Set of exercises No. 1

In this complex you can use dumbbells weighing from 1 to 5 kg. Exercises should be performed 1 to 3 times at a slow pace. Rest between exercises - up to 5 minutes. Breathing is free, relaxed.

Take a standing position, feet shoulder-width apart, dumbbells in your arms, palms facing your torso. Raise your arms up (inhale) and lower them (exhale).
Take a standing position, feet shoulder-width apart, dumbbells in your arms, palms facing forward. Simultaneously or alternately bend your arms towards your shoulders (inhale) and straighten them (exhale).
Take a standing position, lift the dumbbells to your shoulders. Squat down smoothly and deeply (exhale), stand up on your toes (inhale).
Take a standing position, dumbbells in your arms. Squat down smoothly and deeply on your entire foot, simultaneously or alternately raising your arms to your shoulders. Breathing is voluntary.
Take a sitting position on a chair, dumbbell in your hands behind your head. Bend forward (exhale), straighten up (inhale). Repeat, changing hands.
Take a position lying on your back, dumbbells on your chest with bent arms. Raise your hands up (inhale), lower them (exhale).
Take a standing position, feet shoulder-width apart, dumbbells in your arms, palms facing your torso. Bend to the side, simultaneously pulling one hand to your armpit (inhale), straighten up (exhale).
Take a standing position with dumbbells at your shoulders in bent arms. Raise your arms up, rising on your toes (inhale), return to the starting position (exhale).
Take a sitting position on a chair, dumbbell behind your head in your arm bent at the elbow. Straighten your arm up without changing the position of your elbow (inhale), bend your arm (exhale). Change hand.
Take a sitting position on a chair, dumbbell in hand behind your head. Turn your torso to the sides (exhale), return to the starting position (inhale). Change hand.
Take a standing position with a dumbbell behind your back and your arms down. Sit on your toes (exhale), stand up (inhale).
Take a standing position with a dumbbell in your arms. Squat down on your full foot, arms forward (exhale), stand up (inhale).
Take a standing position with dumbbells on your chest with your arms bent. Lean forward, lowering your arms down (exhale), straighten up (inhale).
Take a standing position with dumbbells in your arms extended to the sides. Bend your arms to your shoulders (exhale), straighten (inhale).
Take a standing position with dumbbells at your shoulders in bent arms. Extend your arms forward (inhale), bend them (exhale).
Take a standing position with dumbbells in your arms. Sit down, spreading your arms to the sides, straight back (inhale), stand up (exhale).
Take a standing position with dumbbells in your arms. Stretch your arms in front of you and turn your hands in both directions. Breathing is voluntary.
Take a standing position with dumbbells in your arms. Raise your arms up and turn your hands in both directions. Breathing is voluntary.

Set of exercises No. 2

The complex consists of 9 exercises performed with dumbbells weighing 1 kg. You can train 3 times a week at any convenient time. Classes should begin with a light warm-up (walking in place, gradually turning into running).

Take a standing position with dumbbells in bent arms at your shoulders. Raise your arms up (inhale), return to the starting position (exhale). Repeat with calf raises.
Take a standing position against the wall, dumbbells attached to your feet. Alternately bend and straighten your legs. Breathing is voluntary.
Take a standing position with dumbbells in your arms down, extended forward or up. Bend forward, raising your hands with dumbbells between your legs (exhale), straighten up (inhale).
Take a standing position, feet shoulder-width apart, dumbbells in your arms. Raise your arms straight forward and up, bend at the waist (inhale), lower your arms (exhale).
Take a standing position, feet shoulder-width apart, dumbbells in your arms. Raise your arms straight up from the sides, lifting them onto your toes (inhale), lower them (exhale).
Take a standing position, feet shoulder-width apart, dumbbells in your arms extended forward. Turn in both directions without lifting your legs from the support. Breathing is voluntary.
Lie on your back, place your hands on the floor, and dumbbells securely attached to your feet. Raise your straight legs up, carry them to your head (inhale), lower them (exhale).
Take a standing position with dumbbells behind your back and arms down. Raise the dumbbells behind your back until they touch your shoulder blades, lifting them onto your toes (inhale), lower your arms (exhale).
Take a standing position with dumbbells behind your head in bent arms. Breathing is voluntary. Perform jumps.

Set of exercises No. 3

The complex consists of 11 exercises with dumbbells weighing from 1 to 3 kg.

It is better to perform them 3 times a week at any convenient time. Perform each exercise 3-6 times at a moderate pace, then 10-12 times at a fast pace. Rest between exercises - up to 5 minutes.

The weight of dumbbells is selected individually. Slowly and gradually, taking into account age and health status, the load can be increased.

Take a standing position, legs wider than shoulders, dumbbells in bent arms above your head. Alternately rotate your torso in both directions. Breathing is voluntary.
Take a standing position, feet shoulder-width apart, dumbbells in bent arms behind your back. Rise on your toes, arching your lower back and lifting your chest (inhale), return to the starting position (exhale).
Take a standing position, feet shoulder-width apart, dumbbells in your arms. Bend forward, raising your hands with dumbbells between your legs (exhale), straighten up (inhale).
Take a standing position, feet shoulder-width apart, back straight, arms with dumbbells bent at the elbows. Raise the dumbbells to your waist (exhale), lower them (inhale).
Take a standing position, feet shoulder-width apart, dumbbells in your arms extended forward. Turn around, spreading your arms to the sides (inhale), return to the starting position (exhale).
Take a standing position, feet shoulder-width apart, dumbbells in your arms. Raise your arms straight up from your sides with your toes up, bend back (inhale), lower your arms (exhale).
Take a standing position with dumbbells in bent arms on your shoulders. Squat down deeply, without lifting your heels from the floor (exhale), stand up (inhale).
Take a lying position on your stomach with your legs extended, resting your hands or elbows on the floor. Alternately bend and straighten your legs. Breathing is voluntary.
Take a standing position, holding your hands behind your back, dumbbells attached to your legs. Alternately raise and lower your legs. Breathing is voluntary.
Take a standing position with dumbbells in your arms. Bend your arms to your shoulders (inhale), straighten them (exhale).
Take a standing position with dumbbells at your shoulders in bent arms. Rotate the brushes in both directions. Breathing is voluntary.

Source: http://site/sportguardian.ru/article/5877/uprajneniya_s_gantelyami_dlya_podrostkov

Dumbbell Exercises - Introduction

But you can start at the age of forty and older, only with lighter dumbbells. Work with two-kilogram dumbbells first, after three to four months - with three-kilogram ones. As you train, gradually increase the load, bringing it up to 10-12 kg dumbbells. After this, you can already include exercises with weights in your classes. Do each exercise with dumbbells 15-20 times, first in one approach, and then in two and three. Make sure all movements are done correctly, breathing was not held and only those muscles that were involved in this movement were tensed. It is better to perform exercises in front of a mirror. Before starting classes, ventilate the room well. After completing each exercise, lower the dumbbells to the floor and pause for 40-60 seconds, during which you walk around the room and relax the working muscles. Finish the exercises by walking and at the same time breathing exercises, after which you need to take a shower and wipe yourself dry with a towel.

Basic stance, dumbbells in lowered hands. Standing on your toes, raise your arms straight up through your sides - inhale. Lowering your arms, return to the starting position - exhale. The exercise develops the muscles of the shoulder girdle and calf muscles.
Take the dumbbells, lower them down, palms facing forward (underhand grip). Alternately bend and straighten your arms at the elbow joints. Breathing is arbitrary and uniform. While performing the exercise, keep your elbows motionless and look straight ahead. The exercise develops the biceps brachii muscles (biceps).
Raise the dumbbells up. Lower them behind your head with your palms towards your neck, bending your arms at the elbow joints. Return to the starting position. While performing the exercise, do not lower your elbows. Extending your arms, inhale; bending, exhale. This exercise develops the triceps brachii muscles.
Dumbbells in hands lowered along the body. Raise your shoulders as high as possible - inhale, lower them - exhale. Then make circular movements with your shoulders back and forth. The exercise develops the trapezius muscles.
Feet shoulder-width apart, arms with dumbbells along the body with palms inward, spread straight arms to the sides - inhale, lower to the starting position - exhale. This exercise develops the deltoid muscles.
Place your left hand on the seat of a chair, take a dumbbell in your right hand and lower it down. Place your feet shoulder-width apart. Bending your arm and moving your elbow up, lift the dumbbell to your chest - inhale, return to the starting position - exhale. Do the exercise with each hand. The exercise develops the back muscles and deltoid muscles.
Lying on your back (on a bench or floor), lift the dumbbells up. Slowly raise your arms to the sides and take a deep breath. Return to the starting position - exhale. The exercise develops the pectoral muscles and helps expand the chest.
Place your feet wider than your shoulders. Raise the dumbbells up. Perform vigorous forward bends with arm swings reminiscent of a lumberjack. As you bend over, exhale and move your hands as far between your legs as possible. As you straighten up, bend over and take a deep breath. Do not bend your knees. The exercise develops the muscles of the back and shoulder girdle.
Sit on a chair, secure your feet near the floor to a fixed support, raise your arms with dumbbells behind your head. Slowly lean back, turning your torso to the left - inhale. Return to the starting position - exhale. Then do the exercise by turning your torso to the right. The exercise develops the abdominal muscles and mobility of the lumbar spine.
Standing, dumbbells in lowered hands. Bend and straighten your hands. Perform the exercise up to the muscles of the forearm. Then take the dumbbells by one end, raise your arms to the sides and rotate your hands. Breathing is arbitrary and uniform.
Place your feet shoulder-width apart, place a 5 cm high block under your heels. Raise the dumbbells to your shoulders. Take a deep breath and sit down - exhale. Return to the starting position. While performing the exercise, keep your torso straight. The exercise develops the quadriceps muscles of the thigh.
Standing, feet shoulder-width apart, arms with dumbbells raised up. Make circular movements with your torso to the left and right sides. Inhale while bending, and exhale while bending. The exercise develops the abdominal muscles and mobility in the lumbar spine.

Information from the book “Home Encyclopedia”, publishing house “Soviet Kuban”, 1996.

Last update 04/06/16 14:17

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A set of exercises with dumbbells

Physical education and sports

Starting position: arms bent at the elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touching the upper edges of the shoulder blades. Starting position: hands at the front of the thighs, palms facing the thighs. Starting position: the torso is tilted forward to a horizontal position, the arms are lowered down, the palms are facing inward.

Completed by: student of 10th grade

Galikhmetova A.Zh.

Head: Seryakova G.A.

1.For biceps brachii flexors (biceps).

Starting position: basic stance, palms facing forward.

Execution: simultaneous or alternate bending of both arms at the elbow joints.

2.For the triceps brachii extensors.

Starting position: arms bent at the elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touching the upper edges of the shoulder blades.

Execution: lift the dumbbells up, both at the same time or alternately, without lowering your elbows.

Breathing: inhale when extending, exhale when bending.

3.For the muscles of the shoulder girdle.

Starting position: hands at the front of the thighs, palms facing the thighs.

Execution: simultaneously or alternately raise straight arms up.

Breathing: inhale when rising and exhale when lowering.

4.For the muscles of the shoulder girdle (the muscles that adduct the shoulder blades and the posterior bundles of the deltoid muscles).

Starting position: the torso is tilted forward to a horizontal position, the arms are lowered down, the palms are facing inward.

Execution: raise straight arms to the sides; without straightening your torso.

Breathing: inhale when rising, exhale when lowering.

5.For the muscles of the lower back, latissimus dorsi and levator ribs.

Starting position: feet spread wider apart, hands with dumbbells pressed to the back of the head.

Execution: tilt your torso to the sides without bending your knees.

Breathing: inhale while straightening the torso, exhale while bending the torso to the sides.

6. Option “a”: dumbbells raised above your head.

7.For the muscles of the legs, torso and for the respiratory-vascular system.

Starting position: wide lunge forward, the front leg is strongly bent, the back leg is almost straight and rests on the toes.

Execution: changing legs by jumping. The torso should not lean forward and move in the anterior-posterior direction.

Breathing: deep, without delay.

8.For the hip adductors and hip extensors, back extensors and shoulder girdle.

Starting position: legs spread wider apart, arms bent, hands with dumbbells at the shoulders.

Execution: squat with one leg bent. The other leg is straight. Keep your torso straight.

Breathing: inhale - squatting, exhale - rising.

9.For oblique and lateral abdominal muscles.

Starting position: basic stance, both dumbbells in one hand.

Execution: bend the torso to the sides. One arm, bending, rises along the body up above the waist, the other, unbending, falls down to the knee. The knees don't bend.

Breathing: inhale while bending toward the hand holding the dumbbells, exhale while bending toward the hand without the dumbbells.

10.For the calf muscles - foot flexors (plantar flexion).

Starting position: feet hip-width apart, toes on a stand 5-8 cm high, heels on the floor. Arms bent, hands with dumbbells at shoulders.

Execution: raising on toes.

Breathing: uniform, without delays.

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A set of exercises with dumbbells helps strengthen the child’s musculoskeletal system and helps control weight. Therefore, if you have already accustomed your student to daily physical exercise, which he does with pleasure and easily, you can begin to diversify your classes with a set of exercises with dumbbells.

A set of exercises with dumbbells and child development

A set of exercises with dumbbells puts additional stress on the muscles and increases the body's energy consumption. Therefore, along with proper and balanced nutrition, a set of exercises with dumbbells helps not only strengthen muscles but also lose weight.

A child can perform a set of exercises with dumbbells starting from 7-8 years old.

However, when mastering a set of exercises with dumbbells, it is necessary to remember that younger schoolchildren are actively developing their skeleton, so you should not give them heavy physical activity with weights.

One or two sets of exercises with dumbbells per week is enough. On other days, you can choose to do the usual push-ups, pull-ups or squats, which also develop the child’s musculoskeletal system well.

Each set of exercises with dumbbells should last approximately 30-45 minutes, including warm-up, strength training (the actual set of exercises with dumbbells) and breathing exercises. It is also good to turn on rhythmic music, to which the young athlete will do a set of exercises with dumbbells.

Attention!

The main condition for performing a set of exercises with dumbbells (as well as other types of physical activity) is that the child should enjoy this mini-training and not overexert himself.

More details

Schoolchildren must perform exercises with different objects: a ball, a jump rope, and, of course, dumbbells. This is a set of useful exercises with dumbbells for boys and teenagers.

Exercises with dumbbells

After the first approach spent on the first exercise and a slight rest, in the second approach do the second exercise, in the third do the first exercise again, etc. In the same way, alternate the third and fourth, fifth and sixth, seventh and eighth, ninth and tenth exercise.

➣ It is likely that such a load will be unnecessary for you. But you shouldn't quit. Regular exercise will help you become more resilient, after which you can move on to more significant loads.

Tilts of the body to the right and left - “pump”

This exercise is aimed at developing the muscles of the torso.

Circular movements of the legs while lying on your back

The exercise is aimed at developing the abdominal muscles.

Lifting dumbbells vertically

With this exercise you can strengthen and develop your arm muscles. You will need dumbbells weighing from 4 to 10 kg.

More details

Exercise in the morning is a set of physical exercises that are performed after sleep every day. Morning exercises strengthen the health of the schoolchild, promoting proper physical development. Until morning exercises become a habit for the child, it is better for parents to exercise together with the child.

It is good to combine physical exercises with hardening. You can take, for example, air baths. Many children like physical exercises using balls, dumbbells (300-500 grams no more), and jump ropes.

Boys prefer strength exercises, so you need to dose the load very carefully.

In addition, during exercise you need to control the accuracy of the exercises - monitor the pace and breathing.

Morning exercises for 7-9 year old schoolchildren

Starting position (IP) - hands down, feet should be shoulder-width apart. Inhale - stretch, raise your arms up and slightly bend your back. Exhaling, we return to IP (4-6 r).

Starting position - facing the wall (distance 1.5 steps). Exhaling, we bend forward, stretch our arms forward, trying to reach the wall. Inhaling, we return to IP (4 r).

Hands down, feet shoulder-width apart. Exhale - we lean forward, if possible, try to touch the floor with our palms or fingers, inhaling - into the IP (calm pace, 4-8 r).

Hands down, feet shoulder-width apart. We exhale, raise our leg and make a clap under it with our hands, inhaling into the IP. We repeat the exercise, but with the other leg. Do 3 seconds between leg swings. pause. We repeat the exercise with each leg up to ten times, the pace is calm.

Raise one hand up, clench your fingers into a fist, place your feet shoulder-width apart. We change hands one by one. Repeat 10 times, breathing calmly.

Hands on the belt, legs should be shoulder-width apart, we begin to lean in different directions, breathing calmly - back (carefully), forward, left, right. We bend 3-4 times in each direction.

Lie face down on the mat with your palms under your chin. We bend our back, breathe calmly, lift our chest off the floor and move our head back (4-8 r).

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Set of exercises with dumbbells No. 1

The complex is intended for beginners in dumbbell gymnastics. The weight of the dumbbell is 1-3 kg, depending on the age and strength of the athletes.

Exercise 1. Raise your arms straight out to the sides and stand on your toes at the same time. When raising your arms up, inhale, when lowering, exhale. The pace is average. Repeat 15-20 times.

Exercise 2. Raise your arms to the sides and up, lower them forward and down. When raising your arms to the sides, inhale, when lowering, exhale. The pace is average. Repeat 15-25 times.

Exercise 3. Bend your torso forward without bending your legs. When bending forward, exhale; when straightening, inhale. The pace is average. Repeat 10-12 times.

Exercise 4. Alternating bending of the arms at the elbow joints. Breathe deeply and rhythmically. The pace is average. Repeat 30-40 times for the right and left hands.

Exercise 5. Extend your arms straight to the sides, while simultaneously rising onto your toes. When spreading your arms, inhale, when bringing your arms together, exhale. The pace is average. Repeat 15-25 times.

Exercise 6. Squat on toes, hands to shoulders. When squatting, inhale; when straightening, exhale. The pace is medium and fast. Repeat 20-50 times. After finishing the exercise, 30-45 seconds. Walk around calmly and do a few breathing exercises.

Exercise 7. Swinging a leg with a dumbbell tied to it. The pace is average. Repeat 20-50 times for the right and left legs.

Exercise 8. Imitation of straight punches of a boxer. The pace is medium and fast. Repeat 20-35 times with right and left hands.

Exercise 9. Bend the torso to the sides while pulling the arm towards the armpit - “pump”. When tilting the body to the right, inhale; when tilting to the left, exhale. The pace is average. Repeat 10-20 times in each direction.

Exercise 10. Lowering the body from a sitting position, dumbbells at the shoulders. When bending back - inhale, when straightening - exhale. The pace is average. Repeat 10-20 times.

Exercise 11. Lying push-ups (on chairs). When bending your arms, inhale; when extending, exhale. The pace is slow and average. Repeat 8-15 times.

Exercise 12"Woodcutter". When raising your arms up, inhale, when lowering, exhale. The pace is average. Repeat 15-25 times.

Exercise 13. Jumping on your toes with arms raised to the sides. The pace is medium and fast. Repeat 15-20 times.

Exercise 14. To establish breathing and relaxation, it is performed on the go.

After completing the complex, proceed to water procedures with the obligatory rubbing of the body until red with a towel.

Strength training with proper technique strengthen children's skeleton, speed up metabolism, develop endurance and strength.

As a result, performance in sports disciplines (dancing, martial arts, boxing, athletics, team games, etc.) improves.

Strength training for children

A child is a small person whose musculoskeletal system has not yet fully formed, rapid growth and development of muscles and bones occurs, and uncontrollable energy “boils”.

How and when to exercise

Approach to children's training, including strength training, is built taking into account the psychophysical development of a particular child.

There is no point in chasing “Olympic” performance. It is better to focus on the correct technique of performing exercises, on quality rather than quantity.

Classes are conducted taking into account the physical capabilities of the little athlete. Each child goes through certain stages in his development, because what is good for a 6 year old child, not quite suitable for a 13 year old.

Experts recommend building strength training into your training schedule. 2-3 times a week. Classes are already possible from 3-5 years. Simple exercises with your own body weight (push-ups, leg raises, body lifts, pull-ups). IN 6-9 years children exercise with small sports equipment. Schoolchildren are more prepared, and their training includes exercises with dumbbells (with light weight) and a gymnastic stick.

Safe training for children

The main risks when doing strength training with children are injury. During exercise it is necessary presence of a trained and qualified trainer. Children should not be left alone for a minute.

Correct technique for performing loads will protect you from possible dangers. Only after making sure that the child is doing everything correctly do they move on to progressive training.

Moreover, such progression will be minimal. Because you still can’t build up muscles before puberty. At the same time, excessive load is fraught with tendon ruptures and muscle strains.

Strength training for children is aimed at long-term results. Therefore, in such loads the main thing is systematicity and regularity. It is necessary to structure activities so that the child’s interest in them does not fade away.

Strength training for teenagers

Puberty is a special stage in the development of a child. A powerful hormonal background appears, which affects the life of the young man, including the results of the training. Thus, due to the predominance of testosterone, young men can already purposefully train to achieve relief.

Basic Rules

The realities of school life are such that 100% healthy children are not enough. Most have one problem or another. This is especially pronounced on the back: curvature of posture and stoop have become frequent diagnoses in schoolchildren’s medical records. Therefore, at the first stage of strength training for a teenager, it is worth paying attention to strengthening the back muscles. The priority is swimming, exercises on the horizontal bar (pull-ups, hanging).

Attention! You can switch to full-fledged strength exercises on machines or with impressive weights only when growth has already stopped. On average this happens by 18-20 years. Until this point, there are a number of requirements and rules in teenage strength training.

Then exercises that use your own weight are gradually added: push-ups, leg pull-ups, etc. And at the end, connect the “heavy artillery” in the form of a small weight (at most half the weight of the training athlete).

Photo 1. The process of push-ups for schoolchildren. There are special blocks on the floor that teenagers must touch with their chests.

When selecting a load, it is worth considering that if you can easily perform an exercise with weight more than 15 times, which means it should be increased. If you do the exercise 15 times hard, then reduce weight.

Lesson plan for a child from 6 to 9 years old

The predominant activity of the younger schoolchild is play. That's why it is worth including game combinations And competitive moments into the training program. Monotonous activities will be too tiring for a young, fragile body. Duration of training 40-45 minutes.

First, you should prepare your child for active exercise: warm-up 5-10 minutes. It includes light running and fast walking, as well as jumping rope.

Photo 2. An example of a warm-up for a child before performing strength training. In total, the warm-up complex includes 13 exercises.

The main part of the training will be exercises with equipment(with a gymnastic stick or ball), to improve balance, and only after that - strength. Lifting and lowering, turning and bending with a ball or gymnastic stick trains the arms, shoulders, chest, legs, and abdomen. Circular movements of the hands, elbows and legs can work out the joints, and also develop a sense of balance and improve range of motion.

Exercises using your own body weight, such as push-ups and light pull-ups. Push-ups are done from the knees or from a bench, pull-ups are done with emphasis on the bar or with support.

Squats, lifting legs and torso from a lying position, push-ups and pull-ups are done according to 10-15 times. Other exercises are performed in 2-6 approaches, 6-12 times.

There is a cool down at the end of the workout.. Do some simple stretching exercises.

Methods of strength training for schoolchildren

Child 10-17 years old already concentrates on repeating the exercise many times. Strength training is performed, including in the yard, using exercise machines such as bars, horizontal bar, crossbars, ropes And so on. Such preparation is carried out in physical education lessons.

Goals

The fundamental goal of physical training for schoolchildren is general health.

In addition, regular strength training classes help consolidate the results obtained and involve schoolchildren in active and useful activities.

Tasks

The strength training methodology for high school students solves the following problems:

harmoniously develop muscles musculoskeletal system;
acquire vital skills and abilities, as well as diversify strength abilities;
create a “base” for further growth in a specific area of sports activity.