Each young man, looking at pumped up young people, dreams of the same figure. But due to its young age, this is not so simple. Most teenagers are simply forbidden to attend gyms, as this helps to some extent slow growth. And be that as it may - it's true! But in this judgment one factor is not taken into account. You can carry out training with light weight, and no more than one hour. Subject to the above norms, there will be no harm to the health of the adolescent.
Someone may be upset now and, having not read the whole article to the end, give up and don’t even try to try. Many will say that you can’t pump anything up in such ways, and so on ... You can talk a lot, but if you look at the most famous athletes, they just do it in the halls for 45-60 minutes. After all, there is one very important factor.
When a person (teenager) is engaged in more than one hour in the fitness room, he gets much less benefit than from 45-minute classes. After an hour of training, testosterone levels begin to decline, while cortisol takes its toll.
Well, now is the time to start a review of training for teenagers and consider exercises that can be performed without leaving your home.
Basic moments
The most important thing in this matter is to adhere to the main task: strengthening the body and a positive effect on growth. Solving in parallel any minor minor tasks is possible, but not recommended.
Another important point is that for all adolescents, the training program should be based on basic exercises. Do not try to work with your own weight of 50 kg with a weight twice that of yours. Thus, you will aggravate the situation and, most likely, you will get a very serious injury. Exercising with your own weight, even though it will sometimes be very easy, is the best option for a growing body.
To deal with large weights should be when the skeleton is more or less strengthened. And this will happen by about 18 years. It is necessary to limit vertical loads, but this does not mean that you need to completely exclude them from the training program - just reduce it. Any beginner just can not do without exercises such as deadlift.
Weight Loss Workout
You can train and not only with the goal of gaining muscle mass or gaining relief. Many do this with the goal of losing weight. In this case, the usual program is no longer suitable. Will have to diversify their strength approaches with cardio workouts.
But only due to physical exertion it is hardly possible to achieve a grandiose result. You have to give up the many high-calorie joys that you always ate and continue to eat. It is worth switching to a more wholesome diet, which is rich in trace elements and proteins.
You need to make a daily routine and put your regime in order. Due to it, many young people have problems with their psyche, health and weight.
In fact, there is nothing complicated in this complex. The most effective option will be 3-4 workouts per week lasting 30-40 minutes. The sequence is very easy to remember: warm-up - cardio - strength exercises.
Basic training program for teens
In general, returning to training with the goal of gaining muscle mass and strengthening a corset consisting of muscles, you need to consider that you can train no more than three times a week, and for 45-60 minutes - no more.
Of course, if you are not limited in finances, it is best and most reasonable to hire a qualified fitness trainer in the gym where you start your classes. He will write down both the course and the methods for you, and also draw up the correct protein-carbohydrate diet to maintain the body tone.
Exercises should be performed technically correctly. Do not try to self-deceive and lift heavy weights, while sacrificing exercise technique. Between sets of recommended relaxation in just one minute.
First day (chest, triceps and shoulders)
The program is very similar to the one aimed at gaining muscle mass already experienced bodybuilders.
For the pectoral muscles - we perform a bench press lying with an empty bar, gradually increasing the weight from training to training. If it’s hard for you to cope with it, then a similar exercise comes to the rescue - a bench dumbbell press (we perform three approaches 10-12 times). We smoothly go to the inclined bench and perform a similar exercise (four sets of 12, 10, 8 and 8 times). Breeding dumbbells on an inclined bench (three sets of 10-12 reps).
We swing the shoulders by raising the dumbbells to the sides in an incline (three approaches 12-15 times) and lifting them to the sides 10-12 times.
We develop triceps due to extension of arms on a vertical block (four approaches 15 times each) and push-ups on parallel bars (12, 10, 8 and 8 times respectively).
Second day of training for teens (legs and abs)
In any training algorithm you will find abdominal and leg exercises. This is easily explained by the fact that the foundation for the construction of a beautiful body is laid precisely from these parts of the body.
To pump up the abs muscles, you need to perform leg lifts in the hang, 4 sets of 12-15 times, and lifting the body on an inclined bench with the same number of repetitions.
Legs, namely quadriceps, are trained by leg press in a hook machine, squat with a barbell and leg extension in three sets of 12-15 repetitions of each exercise.
The calf muscles are inflated by lifting on toes. Perform first four sets of 20 times, then, after a short rest, four sets of 10-15 times.
Third day (biceps, back)
Inflating this muscle group is the most beloved and popular among adolescents. Since biceps is a very small muscle, you need to swing it with a large interval of time.
Training for biceps for teenagers involves bending the arms with dumbbells, “hammers” and concentrated bending of the arms (four sets of 8-12 reps).
The back is well influenced by pull-ups with a narrow and wide grip (three approaches to the maximum), as well as the pull of the lower block in the same order (three approaches of 12 repetitions).
Many have the opportunity to train in specialized institutions, while some prefer to study at home. In fact, at an early age, all muscle groups can be pumped with improvised means at home. Training for teens at home is different in that it does not require special equipment.
For example, ordinary push-ups from the floor will replace you with a bench press. Or bars in the yard, which can be used for free at least seven days a week. Home training for teens is in no way inferior to training in the gym. It all depends on the person himself.
The main thing is to have a desire and set a realistic and achievable goal.