Exercises for a 12 year old teenager. Exercises for teenagers. How to gain weight as a teenager. It's always easier to do exercises at home with dumbbells

Until recently, fitness for teenagers was considered something strange and unnecessary, but new times dictate new conditions. And today, more and more sports clubs offer services for the younger generation.

In the minds of most, fitness has two goals: to lose excess weight or to build muscle mass. And neither one nor the other is completely suitable for teenagers. For them there is a third goal - harmonious physical development, which is vitally important in adolescence.

The age from 10-12 years for both girls and boys is associated with rapid growth. All body systems undergo dramatic changes. First of all, this concerns the skeleton, which is stretched upward, and the muscles that cannot keep up with this growth. The cardiovascular system is subjected to increased stress, the hormonal and genitourinary systems move to a new level.

As a result, most teenagers are not in the best physical shape. Angular, awkward, clumsy... This picture is familiar to many. It can be corrected by good physical training and well-functioning coordination of movements, which is often disrupted at this age.

An even bigger problem is physical inactivity. Parents of modern teenagers remember how much time they spent outside playing outdoor games. Their children are another matter. Half the day they sit at their desks at school, the other half at the computer at home. The result of this lifestyle is excess weight or muscle weakness, poor functioning of the cardiovascular system, curvature of the spine and health problems for the rest of your life.

The psychological aspect is also important. Dissatisfaction with one's body is a common problem in adolescence, and fitness will help smooth out existing difficulties and combat imagined ones.

Suitable types of fitness

For training to bring only benefits, it is important to choose the right type. This can be difficult; in each case it is necessary to focus on the individual characteristics of the physique, character, state of health, as well as individual preferences. But some general recommendations can still be found:

• Power training They are not suitable for teenagers, especially those associated with working with heavy weights. They can be started no earlier than 15-16 years. Before this, teenagers can work with their own weight (pull-ups, push-ups, swings, etc.), in some cases - with small, strictly selected weights.

• Swimming. The ideal form of teenage fitness is exercise in water, especially swimming. It will help strengthen muscles and ligaments, develop the cardiovascular and respiratory systems.

• Dance types. Well suited for teenagers, provided they are led by a qualified trainer who works with teenagers. The direction can be any (ballet, modern dancing), as long as the youngest athlete likes it.

• Cardio training. Perhaps one of the few areas of fitness that you can do independently without the supervision of a trainer. This includes running, walking, exercise on a treadmill, exercise bike, orbit track. You can supplement them with simple exercises and physical exercise.

Of course, fitness for teenagers differs significantly from adult activities, but the directions most often coincide. The main thing is to choose them correctly.

And gender plays an important role here. Boys will be happy to engage in martial arts and light weight training, while girls will prefer aerobics or dance classes. Although there are many exceptions to this rule, so first of all you need to focus on character.

Read also: The most effective methods of training on a vibration platform

In order for a young athlete to make friends with fitness for a long time, several rules should be followed:

• When choosing a fitness club for a teenager, you need to make sure that there are classes that are suitable for his age and are taught by a certified and experienced trainer.

• Unlike adults, teenagers cannot exercise in the gym on their own; this should be done under the guidance of a specialist who can select the optimal load and monitor the exercises.

• You cannot force a teenager into a club or force him into a particular direction. This will only cause rejection and subconscious discomfort. He must choose for himself; his parents can only advise.

• Before starting classes, it is advisable to consult with a pediatrician, especially if the child has chronic diseases. The most dangerous in this regard are severe myopia, scoliosis, problems with the cardiovascular and respiratory systems.

• It is important to buy a high-quality, comfortable and beautiful uniform. This is especially true when signing up for fitness classes for teenage girls. Nice clothes will give an additional incentive to train.

• Along with playing sports, you should also monitor your diet, especially if the teenager has problems with excess weight.

• It is advisable to choose a club that offers a family membership and go to it together. This will not only allow him to carry out certain monitoring of his activities, but also demonstrate by his own example the importance of regular exercise.

• There is always a temptation to buy a CD with a recording of fitness exercises for a teenager to practice at home. But this approach rarely bears fruit and quickly becomes boring. Teenagers are more interested in going to the gym and meeting new people. The social and psychological part of the classes is no less important than the physical one.

Adolescence - this is the period between childhood and adulthood, which is characterized by the puberty period. Puberty for girls begins at 9–10 years, and for boys at 11–12. Puberty ends at different times, but at 16–18 years old, according to relevant scientific data, it is already possible to train according to adult patterns. That is why the training program for teenagers is limited to a time period from 9–11 years to 16–18. Why? Because the intensity of skeletal growth varies among people, which is why for some at 16 years the skeleton is already formed, while for others it is still just forming. If a person began to actively grow at a later age and sees that he is still growing, then he should continue to follow the training program for teenagers .

Why do you need a training program for teenagers? Then, adequate physical load and proper nutrition will help a person realize his or her maximum potential po-ten-tsi-al in growth , development of the cerebral system, and skeletal muscles, as well as avoiding teenage depression, socializing and maximizing health . But a training program for teenagers should not be exclusively strength training. In general, all people need card-dio tr-ni-rov-ki , but for teenagers, strength training should not be a goal at all, but should remain part of the training program. It should also include other types of sports, for example swimming . And don’t forget that it is especially important for teenagers to be accurate and correct sleep .

Training program for teenagers: rules

Firstly, it should be said that teenagers can engage in strength sports – . Of course, it’s better to do this with a coach, or at least with a person who can teach a teenager exercise technique . Secondly, teenagers should work out in the gym 2-3 times a day. During training, it is recommended to perform 6–8 exercises, 2 working steps each. The number of exercises for one muscle group should be limited to 2–3. Next, teenagers should train according to a split program. What it is? This is such an organization of a training process where, in a weekly cycle, each training session an athlete works out different muscle groups.

A training program for teenagers should load all superficial muscle groups. At the beginning of the workout, 10 minutes should be warm up , and then start training. The duration of strength training should be limited to 60 minutes. In medical guidelines for strength training, it is suggested to rest for 2–3 minutes between exercises, but since teenagers should do 10–15 repetitions in a range of reps, as the training increases -ro-van-nos-ti, you should strive to rest between approaches within 30–60 seconds. Why is this so, you can read about it in our previous review about ATP resynthesis . We also re-co-men-du-em about-to-get-together with our article about children's fitness , where myths about strength training are analyzed in detail and relevant scientific data are provided on the views of modern sports science on the issue of the adequacy of strength training for children and under-growth.

Preparation for the program: first month

Exercise bike 10 minutes
Squats with a stick – 4 sets of 15 reps
Lying leg curls – 3 sets of 15 reps
Push-ups – 3 sets of 15 reps
Lat Pulldown – 3 sets of 15 reps
Exercise bike 15 minutes

Note* this scheme is preparatory, so the athlete should train 2-3 times a week for 5 weeks, performing this circular scheme. It is recommended to rest for 2-3 minutes between sets. The first approach in all exercises is a warm-up.

Program for teenagers for 3 months

Workout #1
Exercise bike 10 minutes
Squats with a stick – 4 sets of 15 reps
Seated leg extensions – 3 sets of 15 reps
Lying leg curls – 3 sets of 15 reps
Hammer Press – 3 sets of 15 reps
Push-ups – 3 sets of 15 reps
Plank – 3 sets to the maximum
Exercise bike 20 minutes

Workout #2
Exercise bike 10 minutes
Hyperextension – 3 sets of 10 reps
Lat Pulldown – 3 sets of 15 reps
Pulldowns – 3 sets of 15 reps
Bench barbell row – 3 sets of 15 reps
Cable curls – 3 sets of 15 reps
Exercise bike 20 minutes

Note* It is recommended to rest for 2 minutes between sets. Training should be 2 times a week. The duration of the scheme is 15 weeks. There is no separate exercise for the triceps because it receives enough load during bench presses and push-ups.

Training program for teenagers

Workout #1
Exercise bike 10 minutes
Seated leg extensions – 3 sets of 15 reps
Lying leg curls – 3 sets of 15 reps
Kettlebell Squats – 3 sets of 15 reps
Hyperextension in the simulator - 3 sets of 15 repetitions
Bench barbell row – 3 sets of 15 reps
Plank – 3 sets to the maximum
Exercise bike 20 minutes

Workout #2
Exercise bike 10 minutes

Aerobics for children 7-12 years old

Correct habits need to be instilled in children from childhood. By accustoming your child to fitness, you will thereby provide him with excellent physical shape, which will help in physical education lessons, an excellent physique, which will help avoid the appearance of complexes associated with body imperfections at a young age and, in the end, you will help your matured child avoid those problems that and brought many to this site: a great love for food and little interest in sports.

Children's aerobics from Denise Austin are fun and interesting activities for children aged 7 - 10 - 12 years. During the workout, kids will try lighter versions of exercises familiar to adults, such as push-ups, squats, jumping jacks and lunges.

This children's fitness program lasts only 20 minutes, but during this time your child will have time to work out all the main muscles of the body, which, with regular repetition of the set of exercises, will provide excellent muscle tone. And if you follow the right diet, it will help you get rid of excess weight. And all this in an understandable and accessible form - a video lesson on children's fitness.

According to statistics, 7.7% (data for Russia) of girls aged 12 to 17 years suffer from excess weight, 1.6% from obesity. For boys, the situation is even more dire: 11.2% and 2.5%, respectively. The peak occurs at 12 and 13 years of age - the period of puberty. By age 18, the percentages in all groups decrease significantly, but still indicate the presence of a serious problem. It is not surprising that recently it has received special attention in pediatrics. Extra pounds that appear literally out of nowhere during this age period subsequently significantly worsen the quality of life of already matured people.

In most cases, parents try to solve the problem on their own, which only makes it worse. Losing weight for teenagers should be completely different from losing weight for adults. There should be no mono or strict diets with exhausting workouts. Otherwise, children will have to pay with their own health.

Causes of excess weight

Many people mistakenly believe that if a teenager begins to actively gain weight, then it’s all about hormones. Indeed, puberty comes to the fore, but not always. It is at this age that many other diseases begin to manifest themselves. We should not forget about the growing up of an individual who is trying to establish his own rules of life, which are not always the norm for a child. The result is early smoking, drinking harmful drinks, lack of sleep, and passion for gadgets. All this leads to problems with body weight.

The first priority for parents of a teenager who is gaining weight is to find out why this is happening. Experts name the following provoking factors:

• gene mutations and chromosomal syndromes: Prader-Willi, Cohen, Ahlström, fragile X chromosome, pseudohypoparathyroidism, Down;
• physical inactivity;
• hormonal imbalance during puberty, early sexual activity;
• long-term or uncontrolled use of certain medications (glucocorticoids, antibiotics, antidepressants, and in girls - hormonal contraceptives);
• heredity;
• lack of sleep;
• neuroendocrine diseases: Itsenko-Cushing, Chiari-Frommel, diabetes insipidus, empty sella syndrome, hypothyroidism;
• non-compliance with the daily routine;
• overeating, poor nutrition, addiction to snacks, fast food and carbonated drinks, and in especially advanced cases, beer or stronger alcohol;
• skull injuries, brain tumors, hemoblastosis.

Before organizing weight loss for teenagers, it is necessary to carefully analyze the state of their health from birth and the lifestyle they currently lead. This will allow you to focus on the key point and eliminate the provoking factor. Agree, it is stupid to starve a child with diets if he has a chromosomal syndrome, and vice versa - to drag him to doctors and stuff him with medicines if he overeats on chips and fast food every day.

Age characteristics

WHO defines adolescence as the period from 12 to 17 years (+/- 1 year). In this case, a junior level (up to 14 inclusive) and a senior, youth level are distinguished. Typically, excess weight gain is diagnosed at 13-14 years of age, when most people experience puberty. Hormonal surges coupled with the formation of personality lead to nervous experiences. Some react to them by almost completely refusing to eat, paying with dystrophy, vitamin deficiencies, excessive thinness, etc. Others begin to eat problems and go beyond the normal weight line.

At 15-16 years of age, puberty gradually ends, as does the formation of personality. By this age, a teenager has established a circle of friends, hobbies, and relationships with adults. If the teenage crisis has already been overcome, appropriate measures have been taken and excess weight was not dictated by illness, the extra pounds will go away safely. If the child and parents were unable to recognize and solve the problem in a timely manner, leaving the diet and daily routine unchanged, unfortunately, there is every chance of reaching adulthood with a diagnosis of obesity (read more about this disease).

When organizing weight loss, you need to take into account age characteristics. Adolescents experience not only puberty, but also the formation of many other body systems. First of all, endocrine, and it is she who is responsible for the norm or pathology of weight. An incorrectly selected diet or too intense training can result in serious hormonal disruption.

Therefore, it is so important that a teenager lose weight under the constant supervision of specialists - endocrinologists, gynecologists, psychiatrists, nutritionists, fitness trainers. The reason for contacting may be deviations from the weight standards established by WHO.

If you are tall, the table data can be increased accordingly.

Associated manifestations

Trouble does not come alone - this expression exactly reflects the essence of excess weight in adolescents. In addition to extra pounds on the scale, attentive parents will notice other unhealthy manifestations:

• fast fatiguability;
• hypertension;
• headache;
• deformation of the figure (appearance of fat folds);
• profuse sweating;
• swelling;
• depressed state, irritability;
• development of internal complexes, isolation from peers;
• in girls - menstrual irregularities.

There is no need to attribute frequent headaches and pressure surges at this age solely to puberty. It is characterized by a different clinical picture. And if 3-4 symptoms from this list are superimposed on excess weight, it’s time to take measures for urgent weight loss.

Nutrition

It’s worth starting with a complete review of what and how the child eats. The first unshakable rule for parents and teenagers themselves (especially girls) is that diets at this age are prohibited. No matter how many resources convince you that you need a low-carb or low-fat diet, do not believe it. The only way out is to organize proper nutrition. Its principles have long been known:

• fractionalfood();
• plenty of drinking regime;
• balanced and varied diet;
• the basis of the menu is fresh fruits and vegetables, meat, fish and milk;
• no overeating;
• hourly meals;
• don't overeat before bed.

The daily caloric intake for teenage girls should not be lower than 2,500 kcal, for boys - 2,800 kcal. Parents should not be surprised by such inflated figures, since at this age:

• metabolic rate is increased;
• teenagers engage in intense mental activity (study);
• There is an intensive development of organs and systems of the body.

The ideal ratio of BJU (what it is and why you need to adhere to the calculated proportions, read) for losing weight at this age is 1/1/4, in order to provide the growing body with the necessary energy.

Authorized products:

• jam, jam, jelly, marshmallow, honey, dark chocolate;
• beef, veal, lamb, rabbit, venison, chicken, turkey;
• homemade crackers, rye and whole grain bread, toast;
• ginger;
• porridge;
• mineral water, coffee, black and green tea, compote, freshly squeezed homemade juices;
• milk, kefir, cream, sour cream, fermented baked milk, kumiss, yogurt, cheese, cottage cheese;
• vegetables, herbs, fruits, berries, mushrooms, nuts;
• olive, linseed oil;
• fish, seafood;
• candied fruits, dried fruits;
• eggs.

Prohibited products:

• alcoholic, carbonated, energy drinks, store-bought juices;
• baguette, lavash, wheat bread, pastries, muffins;
• candies, cakes, halva, ice cream, cakes, sugar, chocolate (except dark);
• mayonnaise, soy sauce, ketchup;
• pasta;
• pork, lard, bacon, ham, semi-finished meat products;
• fast food, chips, store-bought crackers and other snacks.

Sample menu for the week

Physical activity

Modern children sit on phones and computers all day long, which only contributes to the accumulation of excess body weight. Therefore, it is so important to offer them a program for weight loss through sports:

• daily: morning 20-minute exercises, half-hour jogging, walks in the fresh air (from 1 hour);
• training (cardio + strength exercises): 2-3 times a week;
• compulsory attendance at all physical education lessons and passing all standards;
• girls: , shaping, dancing;
• guys: wrestling, working with simulators;
• universal sports: swimming, tennis, cycling;
• team games, competitions;
• hiking, trips, recreational activities.

Let the teenager choose the exercises himself, in accordance with his physical fitness (this will help). It will solve several problems at once: it will promote weight loss, recharge you with energy for the whole day, and for parents it will solve the problem of waking up for school.

But training is much more serious than ordinary exercise. Ideally, the training program should be compiled by an experienced trainer who has a certificate in working with children. Approximate sets of exercises may not be suitable for a child due to physical fitness and health status - these are too individual indicators that cannot be ignored.

We can only give examples of such programs, but they require appropriate adjustments for each specific teenager.

Home workouts for girls

other methods

The main weight loss program for teenagers includes examination by specialists, proper nutrition and feasible training. This is enough for safe weight loss. There should not be any extreme or express methods in it.

Weight loss drugs that are approved for use from an early age are constantly causing controversy. Their list is small:

• - prescribed for the treatment of obesity from 12 years of age;
• - only for weight loss caused by type II diabetes mellitus, from 10 years of age;
• - Chinese dietary supplement for weight loss: according to the instructions, it is allowed from the age of 16, although its use at such an early age raises many doubts among experts.

Before giving your child one of these drugs, you need to understand that losing weight in adolescence with one wrong step can affect your entire future life. They have many side effects, which, when superimposed on the development of a growing organism, can take dangerous forms. Therefore, these drugs can only be taken as prescribed by a doctor. All other tablets are contraindicated.

Weight loss drugs approved for use by teenagers

Those weight loss methods that adults use are mostly prohibited for teenagers: body wraps, salon treatments, and shapewear will only harm the growing body.

In a number of countries, the problem of excess weight in adolescents is solved surgically. However, in practice it does not confirm its effectiveness at such an early age. Children have to deal with post-operative complications, and over time there are frequent relapses in weight gain. The high risk of death forces doctors and parents to abandon such radical methods of losing weight.

Complications

If the problem of excess weight is not addressed during adolescence, it can lead to serious complications in the future. Here are just a few of them:

• androgen deficiency;
• apnea;
• infertility;
• gynecomastia;
• hyperandrogenism;
• hypertension;
• dyslipidemia;
• diseases of the musculoskeletal and digestive systems;
• gallstones;
• carbohydrate metabolism disorders;
• pathologies of sexual development;
• psychosocial disorders;
• diabetes mellitus type II.

Parents who care about the health of their child must constantly monitor his BMI (the norms and formulas for calculating it are in ours). If the scale shows extra pounds, you need to organize weight loss by changing the diet and introducing the teenager to sports. In the absence of diseases, this will be enough.

A set of exercises with dumbbells at home for teenagers.

Every person in adolescence begins to be overly interested in his person and how he looks. It is for this reason that I receive regular questions from young people: “How to train at home? How to pump up muscles with dumbbells?

I decided to give an answer to everyone right away - I developed a training program for teenagers for home and I want to present you with its 1st level. If you have not trained before, but have a great desire to start doing so, then feel free to adopt my program. Regular training on it will soon give tangible results, and you will move to a more complex level, but this is still in the future.

It is very interesting to know about this program the opinion of those who will use it; write in the comments about your results, what progress you have made, what you have achieved. Don't forget to like and subscribe to my channel.

Week 1-2 (The program is designed for 3-6, maximum 12 workouts from zero level, training is carried out 3 times a week).
1) Squats without dumbbells 2 sets of 15-30 repetitions.
2) Deadlift with dumbbells on straight legs, 2 sets of 15-30.
3) Bent-over dumbbell row with 1 arm supported on a bench, 2 sets of 10-12.
4) Swing with a straight arm to the side while sitting, 2 sets of 10.
5) Seated 1 arm curl 2 sets of 10 reps.
6) Extension of 1 arm while sitting behind the head, 2 sets of 12-15.
7) Abdominal training while sitting on a folded chair, 2 sets of 10-20.
8) The first step to nutrition for muscle growth.

1. Breakfast. Any porridge with low-fat milk, preferably at least 100 grams of dry matter, and an omelet or eggs (1 yolk and 3-5 whites).
2. Lunch. Durum wheat spaghetti (from 100 grams of dry matter) and 150 grams of chicken breast or lean meat. And of course a vegetable salad of your choice.
3. Dinner. Rice or buckwheat (from 100 g of dry matter) and fish or seafood (150 g or low-fat cottage cheese 150 g). As an addition, vegetable salad (100 g). Dessert should only be eaten as an addition to these meals, not as a replacement! If you have a fat belly, then you can only have dessert and fruit once a week, not more often!

Bodyweight squats
A good exercise to train a teenager’s legs is best to start with squats with your own weight.

Technique:
1. Hands forward, back straight.
2. Do a deep squat and return to the starting position.
3. If your body weight is high, do a half squat.
4. Inhale while lowering, exhale while ascending.

Dumbbell curls or deadlifts
This exercise strengthens the lower back well and is a good way to avoid back problems in the future.

Technique:
1. Starting position - stand straight, bring your shoulder blades together, raise your head.
2. We gradually lean forward, while moving our pelvis back and straightening to the starting position.
3. Inhale while bending over, exhale while lifting the torso.

Dumbbell Bench Press
A good exercise for training the pectoral muscles, which is well suited for beginner athletes and for home workouts.

Technique:
1. Lie on the floor, take dumbbells in your hands, with your elbows out to the sides.
2. Raise the dumbbells and bring them together on your chest, then lower them to their original position until your elbows gently touch the floor.
3. Raise the dumbbells up quickly and lower them twice as slowly.
4. Exhale while lifting the dumbbells, inhale while lowering.

Back muscle training. Execution technique
1. Find a good support for yourself (chair, window sill, chest of drawers).
2. Take a dumbbell in your hand, bend deeply, lean on the support, keep your back straight.
3. Do dumbbell rows to your waist.
4. Exhale while lifting the dumbbells, inhale while lowering.

Swing one arm to the side. Execution technique
1. You sit, with one hand firmly hold on to the chair or stool on which you are sitting, and lower the other hand, in which you are holding a dumbbell, near your body.
2. With your second hand, perform a dumbbell swing, which must be raised to shoulder height.
3. When raising your hand, your little finger should be higher, as if you were pouring water from a jug. After completing the number of repetitions, the hand changes.
4. When going up, exhale, when going down, inhale.

Bicep curl
A good and safe exercise that mainly targets the biceps.

Technique:
1. You are in a sitting position, hold on to a chair with one hand, and hold a dumbbell in the other.
2. Raise the dumbbell up with your hand, while turning your hand.

Dumbbell Triceps Raise
The exercise affects the triceps, and is an isolated exercise for this muscle.

Technique:
1. Starting position: sitting, raise one hand, in which the dumbbell is located, up.
2. Do flexion and extension of your arm.
3. Exhale as you raise your arm up, and inhale as you lower it.

Abdominal exercises while sitting
The exercise is quite easy, suitable for both beginners and those people who are overweight.

Technique:
1. Sit on a chair, sofa, floor, tilt your torso back.
2. Using synchronized movements of the legs and torso, begin to perform flexion and extension movements.
3. When bending, inhale, when extending, exhale.