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In adolescence, unfortunately, children are indifferent, without any interest in morning exercises, but they are happy to do different types sports, believing that this is what will benefit them. TopCity will tell you how physical exercises for teenagers affect their health.
Teenagers need to understand that morning exercises especially important for teenagers, their benefits are very high, in addition, morning exercises can be easily combined with your favorite sport.
Morning exercises for teenagers
A teenager is often hard to get to do exercises. Invite your daughter or son to cope with laziness together and start a new day with a set of exercises. We offer you simple and familiar exercises for teenagers that you need to do every morning.
- Place your feet shoulder-width apart, put your hands on your belt. Do circular rotations with your head, first in one direction, then in the other direction ten times.
- Stay in the same position. Now turn your torso to the left and right five times.
- In the same position, swing your foot forward, backward and to the side. Do five times with each leg.
- In the previous starting position, spread your arms to the sides and, as you exhale, lean forward, touching the toe of your left foot with your right hand. While inhaling, you need to straighten up and bend over again, touching the toe of your right foot with your left hand. Perform the exercise five times on each side.
- Feet shoulder-width apart, do squats at a calm pace.
- In the starting position, make circular rotations of the pelvis in one direction, then in the other direction.
- Feet shoulder-width apart, hands down. Clench your fingers into a fist and rotate the brush back and forth.
- Place your feet shoulder-width apart, hands on your belt. Perform jumps in place at your own pace.
- Sit on the floor, straight legs wide apart. Stretch forward first to one, then to the other leg.
- Lie on your back and do the scissors exercise with your legs crossed off the floor.
- Lying on your back, do the “bicycle” exercise, bending and unbending your legs in turn.
- Get on all fours, bend and arch your back.
- Finish your morning exercises by calmly walking in place or around the room.
Strength exercises for teenagers: is it possible or not?
As regards training in gyms, then until the age of 14, doctors and trainers do not recommend visiting them for teenagers, since at a transitional age, hormonal levels begin to form in children. The main hormone that builds muscle in men is testosterone. It begins to be developed only from the age of 14.
The same can be said about teenage girls. During puberty in female body estrogen begins to be produced. By their nature, girls cannot be "jocks", unless, of course, in parallel with exercise will not take anabolics.
Until the age of 18, the body of a teenager is rapidly and actively developing, including the development of the spine. That's why vertical load on it for children in adolescence is categorically contraindicated. Such exercises for teenagers are dangerous, there is a risk of stunting, the occurrence of scoliosis of varying degrees.
Exercises for teenagers on uneven bars will be useful. They contribute to the normal development of the spine. Also, teenagers will benefit from exercises focused on stretching the muscles. However, here, as in any business, it is important not to overdo it.
TopCity told what exercises for teenagers are useful, and which negatively affect physical development. If you want to be healthy and beautiful, exercise daily, this will help your muscles and bones develop properly, and you will stay in good health.
During puberty, adolescents experience rapid growth of the skeleton, while the muscles simply do not keep up with it (therefore, adolescents are characterized by increased fatigue, impaired coordination of movements). As a result, the gymnastic set of exercises for children 10-14 years old should include exercises for flexibility, coordination of movements (as mentioned above). These exercises are general strengthening, they can also be used as a warm-up before playing sports. Thanks to them, there is a harmonious inclusion in the work of the muscles of the whole body.
It is necessary to ensure that all exercises are performed with the correct starting position. In this case, all muscles will move symmetrically, the left and right halves of the body will develop in the same way. The range of motion should be full - so that the muscles of the working part of the body contract and relax completely.
Physical exercises for children 10-14 years old:
1. I.P. - standing, legs slightly apart, arms along the body. Walk in place. Next - walking with movement. Do the exercise for 1 min.
2. I.P. - standing, legs together, arms along the body. Rise on your toes, while simultaneously raising your arms through the sides up and bending your back. Then return to the starting position. Repeat 5-6 times.
3. IP - standing, legs slightly apart, palms of arms bent at the elbows - in front of the chest. Fulfill:
a) Jerks with elbows to the sides and back - 2 times
b) Stretch your arms to the sides and make 2 jerks back with straight arms
c) Grab yourself by the shoulders, while the left hand rests on the right shoulder, and the right hand on the left.
Return to starting position. Repeat the entire exercise 5-8 times.
4. I.P. - standing, feet shoulder-width apart, arms along the body. Raise one hand up and look at it. Return to starting position. Then sharply raise the other hand up and look at it, return to its original position. Repeat 8-10 times.
5. I.P. - standing, legs together, hands on the shoulders. Rotate your elbows forward and then back. Run 20-30 s.
6. I.P. - standing, legs together, arms along the body. Perform swings with the left foot back and forth, return to the starting position. Then swing your right foot back and forth. Repeat 8-10 times.
7. I.P. - standing, legs slightly apart, arms along the body. Take a breath - raise your hands up. Then exhale - lean forward and reach the floor. Repeat 8-12 times.
8. I.P. - standing, legs together, arms along the body. Take your leg back and lean forward ("swallow"). Return to starting position. Then sit down, tilt your head and cover it with your hands. Repeat 6-8 times.
9. I.P. - standing, legs slightly apart, with one hand hold on to the back of the chair. Fulfill:
a) Squats - 10-12 times.
b) Squats on one leg - 3-5 times (as you master the exercise, you can perform it without a chair).
Exercises for children 10-14 years old with a ball:
1. Throw the ball against the wall, let it fall to the floor and then catch it. Repeat 8-10 times.
2. Throw the ball against the wall and catch it from the fly. Repeat 8-10 times.
3. Throw the ball against the wall, clap your hands three times and catch the ball from the fly. Repeat 6-8 times.
4. Throw the ball against the wall, let it fall to the floor, then hit the ball against the wall and catch it from the fly. Repeat 6-8 times.
5. Throw the ball against the wall, hit it with your palms again against the wall and then catch the ball from the summer. Repeat 6-8 times.
6. Throw the ball against the wall, hit it three times with your palms against the wall and then catch it from the fly (standing close to the wall). Repeat 6-8 times.
7. Throw the ball against the wall, hit it three times with your palms against the wall (while standing close to the wall) and then, moving away from the wall, let the ball fall to the floor, and then catch the ball. Repeat 6-8 times.
8. Throw the ball against the wall, let it fall to the floor, at this time roll over and catch the ball. Repeat 6-8 times.
9. Standing with your back to the wall, throw the ball over your head against the wall, then let it fall in front of you on the floor and catch it. Repeat 6-8 times.
10. Throw the ball over your head against the wall, while standing with your back to the wall, and then catch it from the summer. Repeat 6-8 times.
We offer you morning exercise complex for young men.
Exercise 1
Starting position: standing, feet shoulder-width apart, arms extended in front of you.
1. On the inhale to the count of "one-two-three" right hand lift up, and lower the left down, bend your back.
2. On the exhale to the count of "four-five-six" take the starting position.
Note:
Exercise 2
1. Circular rotation of the head in one direction - 4 times.
2. Circular rotation of the head in the other direction - 4 times.
Note: repeat the exercise 3 times, breathing is free.
Exercise 3
Starting position: standing, feet shoulder-width apart, arms extended forward.
1. While inhaling at the expense of “one-two”, make 2 jerks with your hands to the sides.
Note: perform the exercise 8-10 times.
Exercise 4
Starting position: standing, feet shoulder-width apart, hands on the belt.
1. Spread your arms to the sides.
2. As you exhale, lean forward and reach with your left hand to your right foot.
3. Unbend and stretch your arms to the sides.
4. While inhaling, take the starting position.
5. Repeat everything in the other direction.
Note: perform the exercise 4-6 times.
Exercise 5
Starting position: standing, holding the back of the chair with your right hand.
1. While inhaling, raise your left foot on the toe and swing your right foot forward (Fig. 1).
2. On exhalation, take the starting position.
3. Repeat all with the right foot. Note: do the exercise 5-6 times.
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Figure 1. Exercise 5
Exercise 6
Starting position: standing, feet shoulder-width apart, hands on the belt.
1. While inhaling at the expense of “one-two”, simultaneously jerk the right hand up and the left hand down.
2. On the exhale to the count of "three-four" take the starting position.
3. Repeat the first and second movements with a change in the position of the hands.
Note: perform the exercise 8-10 times.
Exercise 7
Starting position: standing, legs together, hands on the belt.
1. While exhaling, do a squat, straighten your knees and lean forward.
2. While inhaling, take the starting position.
Note: perform the exercise 8-12 times.
Exercise 8
Starting position: standing, legs together, jump rope in hands.
1. Jump rope 10 times on the right leg.
2. Do the same with the left foot.
Note: repeat the exercise 2-3 times, do not hold your breath.
Exercise 9
Starting position: standing, legs together, arms along the body.
1. While inhaling, step with your right foot and stretch your arms forward, step with your left foot and raise your hands up (Fig. 2).
2. Step with your right foot and take your raised straight arms back.
3. As you exhale, step with your left foot and lower your arms down.
Note: perform the exercise 2-3 minutes.
Figure 2. Exercise 9
Exercise 1. Feet together, arms down. Slowly take your hands to the sides, turning your palms up, bring your shoulder blades together, straighten your back and rise on your toes and - inhale; with an exhalation, return to the starting position.
Exercise 2. Feet together, fingers clasped behind the back so that the hands lie on the lower back. Stretching the clasped hands back, turn the palms inward, take the shoulders down as much as possible, bring the shoulder blades together, straightening the back, rise and the socks - inhale; with an exhalation, return to the starting position.
Exercise 3. Feet together. Clasp the fingers of bent hands in front of the chest, slowly stretch your arms up, turning your palms up; straightening your back and rising on your toes, stretch hard - inhale; lowering your arms to the sides and down, take the starting position - exhale.
Exercise 4. Feet shoulder-width apart, and put your hands behind your head with your palms on the back of your head. Slowly, arching your back, stretch your arms up wider; take your head back - inhale; with an exhalation, return to the starting position.
Exercise 5. Legs together. Slowly, arching your back and moving your head back, raise your outstretched arms forward and up, putting one foot back on your toe - inhale; lowering your arms to the sides and down, take the starting position - exhale.
Exercise 6. Feet shoulder width apart; take the stick by the ends and lower it down with outstretched arms. Bending your back and taking your head back, lift the stick up - inhale; return to the starting position - exhale.
Exercise 7. Feet shoulder width apart. Give tilts to the left and right (palms slide along the sides of the body). Don't bend your legs. Starting position - inhale, torso tilt - exhale.
Exercise 8. Feet shoulder width apart. Take the stick by the ends and put it behind your back on your shoulder blades. Do torso tilts to the left and right (legs remain straight). Standing straight - inhale, with the torso tilt - exhale.
Exercise 9. Feet shoulder width apart. Raising your arms up and straightening your back, slowly lean forward - exhale; return to the starting position - inhale.
Exercise 10. Feet shoulder width apart. Take the stick by the ends and lift it up - inhale. Slowly, with a straightened back, lean forward and take the stick behind your back, pressing it to your shoulder blades - exhale; return to the starting position - inhale.
Exercise 11. Feet shoulder-width apart, feet parallel, arms bent to the shoulders, elbows pressed to the sides. Turn the body to the left and tilt it back, raising your hands up - exhale; return to the starting position - inhale. Keep your legs straight all the time, do not move from your place.
Exercise 12. Feet shoulder width apart, feet parallel; take a stick by the ends and put it behind your back, on your shoulder blades - inhale. Make turns left and right, legs remain straight, do not move them; with a turn of the body - exhale.
Exercise 13. Feet shoulder width apart, hands on the belt. Make circular movements with the body, sequentially tilting it to the left, forward, right, back. Performing this exercise, keep the body straight and do not move your legs; breathe freely, without delay.
Exercise 14. Legs together. Slowly, leaning forward, bend your back, take your arms to the sides, bringing your shoulder blades together, raise your right leg back, make a “swallow”. Without bending the supporting leg, hold in this position for 2-3 seconds; breathe freely, without delay.
Exercise 15. Legs together. Inhale. Squat on toes, spread your knees wide, back straight, arms out to the sides - exhale. Return to the starting position - inhale.
Exercise 16. Legs together. Take the stick by the ends and lift it up - inhale. Squat on toes, knees wide apart, back straight, lower the stick on the shoulder blades - exhale; then return to the starting position - inhale.
Exercise 17. Stand with your back to the wall like this. to touch it with the back of the head, shoulder blades. heels. Spread your legs slightly, placing your feet parallel, turn your lowered hands with your palms forward and press them against the wall. Taking a breath, sit down on your toes, without looking up from the wall - exhale; return to the starting position - inhale.
From the above exercises, three sets of morning exercises were compiled.
Complex 1. Walking 15 seconds. Exercises: 1, 2, 4, 7, 9, 15. Running in place for 15 seconds, turning into walking - 15 seconds. Repeat exercise 1.
Complex 2. Walking 15 seconds. Exercises: 6, 12, 16, 14, 11. Jumps 15 seconds. Walking 15 seconds and breathing exercise 4.
Complex 3. Walking 15 seconds. Exercises: 3, 5, 8, 10, 13, 17. Walking 15 seconds. Breathing exercise 4.
These complexes of morning exercises are recommended for girls 7-15 years old and girls 16-19 years old. You need to start classes with complex 1, performing each exercise one or two times at a slow pace. Every three days, the number of repetitions increases by one, and so on up to 8-9 times.
Morning exercises should bring vivacity, good health and mood. If fatigue is noted after class, then the load is high. Classes should be continued, but between exercises, rest and reduce the number of repetitions. Classes should be held in a well-ventilated room, in a suit that does not restrict movement. Sick and weakened girls, before starting classes, should consult a doctor.
It is important for parents to instill in a child in adolescence a desire to play sports, strengthen the body. Otherwise, it is difficult to count on the full physical development of your own child. The first step towards achieving the goal will be the regular performance of special exercises for a teenager. There is a whole range of exercises that are easy to do in the morning and in the evening. Such actions are beneficially reflected in the development of plasticity and coordination of movements, strengthening immunity. Charging a teenager makes disciplined, instills a desire to play sports.
How important is exercise for a child?
Exercise for a teenager is of decisive importance in physical development. In children aged 12-14, there is an active growth of the body, changes at the mental level. Puberty occurs. During the period of hormonal transformations, it is important for boys and girls to resort to activities that help strengthen muscles and bones, and train the cardiovascular system.
Gymnastic exercises provide an early adaptation of the not fully formed child's body to change. Regular exercise for a teenager of 12 years and older makes it possible to feel less tired in the evening. Physical exercises allow avoiding the occurrence of stagnant processes in the body of schoolchildren, which lead a predominantly sedentary lifestyle.
Where to begin?
It is reasonable to introduce a teenager to physical activity by going on morning or evening runs with the whole family. good option aerobics, gymnastic exercises at home will serve. Parents should set an example for their child by systematically devoting time to training. Do not stop exercising for a long time. Otherwise, long breaks will not allow the body of a teenager to get stronger. You need to start with light exercises, systematically increasing the load.
Neck warm-up
Starting exercises for teenage girls and boys should be done with a neck warm-up. Feet are shoulder width apart. The back is held in natural curves. Hands are placed on the waist. Slowly tilt your head to the right and left, back and forth. Perform rotations in a clockwise direction, and then in the opposite direction. During the warm-up, try not to tilt your head back too much. Otherwise, the risk of injury to the cervical vertebrae increases.
Shoulder girdle work
Charging for a teenager continues by exerting loads on the shoulders. Take a stable position. Hands spread apart. The limbs are bent at the elbows. Palms are taken by the shoulders. Smoothly outline circles in the air with the elbows according to the clockwise movement. Perform reverse rotations. Do a series of ten repetitions of the exercise.
Body tilts to the side
In the starting position, the feet are shoulder-width apart. The back is kept straight. One palm is placed in the pelvic area. The second hand is brought over the head. After exhaling, the body of the body is inclined in the direction where the raised limb is looking. Change hands and repeat the movement in the opposite direction. Exercise is performed 10 times on each side.
Exercise "Mill"
The set of charging exercises for teenagers should include movements known as the “Mill”. Take a vertical stand. Legs spread shoulder width apart. Hands are placed to the sides in a horizontal position. While inhaling, tilt the body forward, keeping the back straight. Palms alternately try to touch the opposite toes of the feet. Exhale and return to the starting position. During charging, a series of such movements is made of 6-8 repetitions.
Touching the toes of the feet
Legs are shoulder-width apart. upper limbs hang loosely along the body. On exhalation, tilt the body forward. The fingers of the palms try to reach the toes of the feet. After inhaling, slowly return to the starting position. During the exercise, they maintain a leisurely pace, try to avoid unnecessary rocking of the body and various kinds of jerks.
Exercise "Bicycle"
Lay on the back. The upper limbs are extended along the body. The legs are raised at an angle of about 45 °. They perform rotations of the feet in space like torsion of bicycle pedals. Then do similar movements in the opposite direction. Each approach is given close to 15-20 seconds. Exercise perfectly develops the gluteal muscles, strengthens the abdominal muscles, and activates blood circulation.
Squats
Classic squats are an obligatory element of exercise for teenagers of 14 years old. In the starting position, the feet are spaced shoulder-width apart. The palms rest on the pelvic area. Taking a deep breath, the buttocks are lowered towards the floor. The gaze is directed forward. The back is kept straight. When the knees slightly go beyond the line of socks, they begin a smooth movement in the opposite direction. Take the original vertical stance and repeat the exercise. During the lesson, do 2-3 sets of 10-15 squats.
Leg forward lunges
In a vertical stance, a slight bend in the lower back is created. The palms are brought together at chest level, arms bent at the elbows. Having taken a breath, they take out one foot far in front of them, resting on the floor. The knee should be at the level of the toe of the foot. The back leg plays the role of a support. Return to starting position. Repeat the exercise with a change of lower limbs. Similar to squats, the exercise contributes to the provision of feasible loads on the legs and buttocks.
