Exercises with dumbbells for 10 years. Exercises with dumbbells for children. Video: Fun exercises for a child

Exercises with dumbbells for boys. Exercises with dumbbells for schoolchildren.

Exercises with dumbbells.

The exercises offered in this section are best performed in the following sequence: the first exercise, then, after a short rest, the second. Then the first exercise again, rest and the second. In the same way, you need to alternate the third and fourth exercises, the fifth and sixth, the seventh and eighth, the ninth and tenth, the eleventh and twelfth.

If you perform the exercises this way, the results will become noticeable very quickly. Rest is recommended to be used to relax those muscles or even muscle groups that were involved in the process of performing the exercises.

➣ The most effective exercises for relaxing muscles are hanging, circular movements of the arms in front of you, shaking the legs, stretching, deep squats with small springy movements.

When performing the suggested exercises, carefully monitor your breathing, as if it is knocked down, it will be extremely difficult for you to recover.

Raising and lowering the chest

To perform this exercise you will need dumbbells weighing 5-10 kg.

Starting position - standing, legs together, arms with dumbbells extended along the body.

Take a deep breath, then exhale slowly.

Repeat the exercise 8-10 times in 2-3 approaches.

Bringing your arms together in front of your chest

This exercise is designed to develop the chest muscles. You will need dumbbells weighing from 2 to 5 kg.

Lie with your back on a bench or on two stools placed side by side. Raise your arms with dumbbells to the sides, palms up. Raise your hands up until they intersect each other. When you bring your hands together, exhale, and when you open them, inhale.

Do the exercise at a slow pace, repeat it 7-12 times, completing 2-3 approaches, resting 2 minutes between them.

Simultaneous arm curl

This exercise develops your biceps. You will need dumbbells weighing 3-8 kg.

Place your feet slightly wider than your shoulders, stretch your arms with dumbbells along your body with your palms facing forward. At the same time, bend them towards your shoulders and return them to their original position. When bending your arms, inhale; when straightening, exhale.

Perform the exercise at an average pace 15-20 times in 2-3 approaches, between which rest 1-2 minutes.

Extension of arms from behind the head

Do this exercise if you want to develop your triceps as quickly and better as possible. Use dumbbells weighing 3-5 kg.

Place your feet together, place your hands with dumbbells behind your head, bringing your elbows as close to your head as possible. Raise your arms up, lock your elbows in one position, then bend your arms again. Perform the exercise at a slow pace, repeat it 7-12 times in 3-4 approaches, between which rest for 2 minutes.

Bringing your arms forward with alternate lifting of both legs

This exercise develops the muscles of the arms and abdominals. You will need dumbbells weighing no more than 3 kg.

Place your feet wider than your shoulders, spread your arms with dumbbells to the sides at shoulder level. Raise your left leg up, stretch your arms forward, exhaling. Then lower your legs and, exhaling, spread your arms. Perform the exercise 10-15 times with each leg in 2-3 approaches, resting 2-3 minutes between them.

Bend the body alternately towards the left and right leg

This exercise will help you develop your abdominal and back muscles. You will need dumbbells weighing 5-10 kg.

Place your feet shoulder-width apart, extend your arms along your body. Turn your torso slightly to the right and lean toward your right leg. Then straighten up and bend over to the other leg. When bending over, exhale, and when straightening up, inhale.

Do the exercise at an average pace. For each leg, perform 8-12 bends in 2-3 approaches, resting after each for 2 minutes.

Raising your arms to shoulder level

The exercise develops the deltoid muscles. You will need dumbbells weighing 3-5 kg.

Place your feet wider than your shoulders, extend your arms with dumbbells along your body.

Turn your hands with your palms facing you. Stretch your left hand forward and take your right hand back, rising on your toes. Then switch hands. Breathing during this exercise can be arbitrary, the pace is average. Do 20 movements with each hand in 2 sets. After each approach, rest for 2 minutes.

Raising your arms forward

This exercise is also designed to develop the deltoid muscles. You will need dumbbells weighing 3-5 kg.

Place your feet shoulder-width apart, lower your arms with dumbbells along your body, turn your palms back. Raise your arms forward and up, then lower them. When raising your arms, inhale, when lowering, exhale. The pace can be slow or medium. Repeat this exercise 15-20 times in 2 or 3 sets, resting after each for 2 minutes.

Squatting on the right and left leg with arms raised to the sides

The exercise is aimed at developing the muscles of the arms and legs. You will need dumbbells weighing 1-3 kg.

Place your feet together, lower your arms with dumbbells along your body. Raising your arms, make a wide lunge with your left leg to the side, squatting on the toe of your right leg. After returning to the starting position, do the same, but in the other direction.

When squatting, exhale; when standing up, inhale. Perform the exercise at an average or fast pace, repeat 8-10 times in each direction in 2-3 approaches, between which rest 2-3 minutes.

Squat on two legs

Develops leg muscles. You will need dumbbells weighing 5-10 kg.

Place your feet shoulder-width apart, and take your hands with dumbbells held in them back and cross them over your buttocks. Then sit down on your toes, slightly tilting your torso forward, and return to the starting position. Do the squat as you exhale, and straighten up as you inhale. The pace should be slow or medium. Repeat the exercise 15-20 times in 3-4 approaches, between which rest 2-3 minutes.

Exercise for the forearm muscles

You will need dumbbells weighing 5-6 kg, as well as a round wooden stick about 50-60 cm long and 4-6 cm in diameter. You need to make a hole in it through which you should thread a cord 80-90 cm long with a knot at the end. Tie a dumbbell to the other end of the cord. Hold the stick in your lowered hands with a grip narrower than your shoulders.

Rotate the stick away from you, and use your fingers to wrap the cord around the stick until the end. After this, gradually unwind the cord, releasing the dumbbell and rotating the stick towards you.

To make it more comfortable for you to perform the exercise, stand on a chair or stool. Breathing is arbitrary, the pace is medium or fast. Wind the cord 2-3 times, after each approach take a break of 2-3 minutes.

Jumping on two legs

This exercise helps develop leg muscles. You will need dumbbells weighing 3 and 5 kg.

Place your feet together, hands with dumbbells on your waist. The pace of the exercise is fast. You can breathe arbitrarily, but always rhythmically.

Do about 15-20 jumps with 3 kg dumbbells, and after a 3-minute rest, jump the same number of times, but with 5 kg dumbbells.

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.

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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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More details

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.

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.

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 alternate hands. 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 incorporating 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 simulators 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.

A set of exercises to develop muscles of the whole body

At the beginning of the lesson, it is advisable to “warm up” and stretch all muscle groups. Warm-up lasts 5-20 minutes.

Parents are always concerned about the health of their children. Physical training is a good guarantee of the normal development of a child’s body. Active games and physical education 1-3 times a week will strengthen the child’s muscles. You should not avoid exercising with sports equipment such as dumbbells. Let's look at how they are useful for a child and when is the best time to start exercising, are there any contraindications, and also get acquainted in detail with the children's set of exercises.

Doing exercises with dumbbells for children

Of course, parents are interested not only in the positive effects of these activities, but also worry about how they might harm their child. Let's consider the benefits and harms of exercises with weighted sports equipment for the child's body.

pros

Exercises with dumbbells will bring the following positive results to your children:

strengthen the muscles that work on the musculoskeletal system;
promote correct posture;
reduce excess weight;
such exercises can diversify any sports activities (running, stretching, gymnastics, etc.);
increase physical endurance;
help in the process of child growth to form a good athletic figure.

Harm and contraindications

In childhood, rapid growth occurs, and excess physical activity, including exercise with dumbbells, can negatively affect the formation of the skeleton.

There are certain contraindications for children when exercising with such sports equipment:

not recommended for children under 7 years of age;
diseases of the spine.

Important! Before starting exercises with dumbbells, the child should be shown to a doctor to exclude contraindications to such a load.

When is the best time to start and how much to practice?

Strength training can be done from the age of 5, for example, by doing squats or doing simple exercises on the bar. Exercises with weighted equipment should begin between the ages of 6 and 9 years.

When selecting the first complexes with dumbbells, it is necessary to take into account that children of preschool age and primary school are experiencing growth and formation of the skeletal system, so you cannot give intense loads with weights.
The optimal frequency of classes will be twice every 7 days. It is better to alternate such loads with other physical activities - stretching, running, push-ups, etc. It is better to choose exercises for children aimed at strengthening the spine, since they are especially necessary during the period of growth.

Classes should take no more than 30–40 minutes, including warm-up and breaks to restore breathing. Good rhythmic music while performing physical complexes will be useful. During such training, the child should not be overexerted; he should experience only positive emotions from the training.

How to choose inventory

The selection of dumbbells for children must be taken responsibly. Boys under 10 years old can exercise with a weight of no more than 1 kg. Sports stores provide a large assortment of this equipment in different weights and colors.
There are also hollow dumbbells that are convenient for exercise, the weight of which can be easily changed by adding sand or water. Such sports equipment is made of plastic, vinyl or rubber. On sale you can find a set of dumbbells with weights from 250 g to 1 kg. When selecting the weight of these sports equipment, experts recommend following the calculation: 10% of the baby’s body weight.

You need to start with small dumbbells weighing 250 grams, the initial load should not be strong. When the child performs all the exercises without much effort, the load can be increased slightly. It should be noted that the load must be increased gradually.

Exercise sets

We offer you three sets of exercises with dumbbells. First, you should master the first complex, and 14 days after the start of training, begin to perform exercises from the second.

In another couple of weeks you can start the third complex. Then alternate classes - once every few days, do the first version of the exercises, during the next classes do the second set, and then the third. Before each lesson, a warm-up is required to prepare the child for the load.
First, for the first six months it is enough to do each exercise 3–4 times, and then gradually increase their number to 10–12 times. During physical training classes, the child is recommended to inhale through the nose and exhale through the mouth.

Important! Under no circumstances should you force a child to play sports. You should interest him, practice the same complex next to him, set an example, and play a rhythmic children's song. Praise for completing exercises.

Warm-up

Before classes, your child should warm up by doing the following exercises:

run in place;
tilt your head in different directions;
swing your arms - right up and left down;
perform body tilts forward and backward and to the sides.

First complex

Let's get acquainted with the exercises of the initial complex.

Squats

Do the following:

Take the starting position - take dumbbells and place your feet shoulder-width apart, lowering your arms with the load.
Squat down shallowly, as if sitting on a chair.
Take the starting position. Your back should be kept straight while performing squats. It is also convenient to perform it on the count - one (squatted) and two (stood).

Raising hands

You need to do the following:

Take the starting position as in the exercise described above. The projectiles should be facing towards the feet.
One - raise your straight arms with dumbbells so that they are parallel to the floor surface.
On the count of two, go back with your hands down.

Raising dumbbells overhead

The procedure is as follows:

Get into the starting position with your legs slightly bent, shoulder-width apart. Raise your palms with dumbbells held in them to your shoulders and press the backs of your hands to them.
Smoothly raise your arms up, exhaling. To begin with, you can raise your hands one by one, and then together.
Lower your arms with the weight to the starting position while inhaling.

Second complex

This set includes exercises that are done lying on a bench and on the floor.

Chest Squeeze

This is done in this order:

The starting position is to lie on a bench and spread your bent elbows to the sides. The dumbbells should already be in your hands.
On the count of one, raise your arms with weights above your chest.
Two - lower your arms back.

Did you know? The ancient Greeks called dumbbells« halteres» and used them not only as equipment for lifting weights, but also during long jumps.

Squeeze from behind the head

The procedure is as follows:

The starting position is to bend your elbows and place the sports equipment at the back of your head. Elbows should be raised up.
On the count of one, straighten your arms with your elbows fixed and lift the dumbbells up.
Two - lower your arms to the starting position, bending them again. The elbows should remain motionless at all times.

Arching your back while lying on your stomach

The procedure is as follows:

The starting position is to lie on the mat with your stomach and bend your elbows, lifting the dumbbells to the back of your head.
Once - raise your head and chest up, exhaling and slowly arching your back. One of the adults must hold the child's legs.
Lower yourself to the floor, exhaling.

Did you know? In England, bell ringers have been training with dumbbells similar in appearance to modern ones since the 15th century.

Third complex

Let's take a look at the latest dumbbell complex for children.

Arm Curl

This is done as follows:

Take the starting position - stand straight, hold your hands with dumbbells at chest level, place your feet shoulder-width apart, palms facing down.
Bend your elbows (simultaneously or alternately).

Rotation of the body with extension of arms

The procedure is as follows:

Get into the starting position - standing, arms with dumbbells located along the body, feet shoulder-width apart.
Turn your torso to one side while simultaneously spreading your arms to the sides.

Exercises with dumbbells for children will fit as boys, so girls, the only difference is the weight dumbbells Classes for childrenIt's best 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.