Exercises for a teenager: a set of exercises, a description of the technique. Exercises for teenagers Morning exercises for children 14-16 years old

At the age of 13 years and older, many schoolchildren, unfortunately, are careless and have little interest in morning exercises, but surprisingly many go in for sports, considering this kind of physical activity more useful. It is important to explain to such children that the benefits of morning exercises are very high and, in addition, you can easily combine exercises during exercise with exercises that are important in the chosen sport. Try it with your child or advise him to create his own set of exercises for morning exercises, but make sure that he is not overloaded.

Possible morning exercises for teenagers:

• Starting position – standing with your feet shoulder-width apart, hands on your belt. Perform circular movements with your head in one direction and the other. Repeat 8 – 10 times.
• Previous starting position. Rotate your torso to the sides. Repeat 5 times.
• Previous starting position. Swing your leg back, forward and to the side. Repeat 3 – 5 times with each leg.
• Previous starting position. Spread your arms to the sides and, as you exhale, bend forward touching right hand left toe; while inhaling, straighten up and return to the starting position. Then tilt with the other hand. Repeat 4 - 6 times in each direction.
• Previous starting position. Perform squats at a calm pace.
• Previous starting position. Perform circular movements with the pelvis in one direction and the other.
• Starting position – standing with your feet shoulder-width apart, hands below. Clench your fingers into a fist and perform circular movements with your hands back and forth.
• Starting position – feet shoulder-width apart, hands on the belt. Perform jumps on the spot. The pace is arbitrary, if possible.
• Previous starting position. Jump sideways over a small obstacle, such as a ball or box.
• Sit on the floor, legs straight, widely spaced. Stretch forward, then to one, then to the other leg.
• Lie on your back and perform the “scissors” exercise with your feet, crossing your legs slightly raised above the floor.
• Lying on your back, perform the “bicycle” exercise, alternately bending and straightening your legs.
• Get on all fours, arch and arch your back.
• Finish the exercise with a calm walk

During puberty, adolescents experience rapid skeletal growth, while muscles simply cannot keep up with it (therefore, adolescents are characterized by increased fatigue and impaired coordination of movements). As a result, a gymnastic set of exercises for children 10-14 years old should include exercises for flexibility and coordination of movements (as discussed above). These exercises are general strengthening exercises and can also be used as a warm-up before playing sports. Thanks to them, the muscles of the whole body are harmoniously involved in the work.
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 equally. The range of motion must be complete - 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. Perform the exercise for 1 minute.
2. I.P. - standing, legs together, arms along the body. Rise up onto your toes, while simultaneously raising your arms through your sides and arching your back. Then return to the starting position. Repeat 5-6 times.
3. I.P. - standing, legs slightly apart, palms of the 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) Grasp yourself by the shoulders, with the left hand resting 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 sharply and look at it. Return to starting position. Then sharply raise your other hand up and look at it, return to the starting position. Repeat 8-10 times.
5. I.P. - standing, legs together, hands on shoulders. Rotate your elbows forward and then back. Perform for 20-30 s.
6. I.P. - standing, legs together, arms along the body. Swing your left leg back and forth, returning to the starting position. Then swing your right leg back and forth. Repeat 8-10 times.
7. I.P. - standing, legs slightly apart, arms along the body. Take a breath - raise your arms up. Then exhale - bend 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, bow your head and cover it with your hands. Repeat 6-8 times.
9. I.P. - standing, legs slightly apart, hold on to the back of the chair with one hand. 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 with a volley. Repeat 8-10 times.
3. Throw the ball against the wall, clap your hands three times and volley the ball. 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 with a volley. Repeat 6-8 times.
5. Throw the ball against the wall, hit it with your palms again against the wall and then volley the ball. 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 with a volley (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 turn over in a circle 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 to the floor in front of you 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 with a volley. Repeat 6-8 times.

Girls, these fitness exercises are for you! Cute teenager Jessy Lipke, who has been following a healthy lifestyle and exercising daily since an early age, will show weight loss exercises for teenagers.

If you want to lose weight or just have beautiful figure, do these exercises 3-6 times a week. And in a month you will see dramatic changes! Your girlfriends will envy you, and the boys won't be able to pass you by.

Girls, don't wait until you grow up and become grown women! Get started now by following Jesse Lipke's example. While her teenage friends spent time watching TV, playing video games and eating fast food, Jessie Lipke was guided by her parents (her dad is a doctor and trainer, and her mom is a nutritionist), gymnastics, Pilates, dance coaches and other fitness professionals I exercised daily and ate exclusively fresh whole foods that contain high-quality proteins, healthy carbohydrates and “right” fats ().

Now Jessie Lipke hosts herself fitness for teenagers according to a program developed by her father, a professional trainer and doctor.

This fitness workout will take you only 20 minutes of time. It starts with, then comes the cardio exercises necessary for losing weight (be sure to do them, they burn fat very well!). Then you'll do strength training exercises to give your muscles amazing shape and finish.

Fitness exercises for weight loss for teenage girls:

Warm-up:

• walking and running in place
• small circles with hands
• large circles with hands
• bending to the side
• wave your arms

Cardio exercises for weight loss:

• running in place
• jumping with arms raised
• 3 bouncing steps forward and 3 steps back
• jumping over towels
• running in a half squat in place

Water break :)

Strength exercises for a beautiful figure:

• push ups
• squats
• bar
• forward
• moving bar
• invisible chair against the wall
• raising your knees to your chest while lying down
• bike
• “hitting the ceiling” with your feet

Water break :)

Stretching:

• leg stretching
• tendon stretching
• abdominal stretch

Fitness exercises for teenagers (for weight loss and a beautiful figure):

Good health, dear athletes and those who want to become them! In this article we will talk about probably the most useful thing that you need to do every day, although many do not adhere to it. Yes, this is morning exercise!

Why is it so effective and almost every doctor advises doing it? This is exactly what will be discussed below. You will learn the types of exercises, many useful exercises for men and women, as well as other nuances related to this topic.

The benefits of morning exercises

Any person knows that even a small amount of physical activity makes our heart beat faster and, accordingly, increases blood circulation. This is the meaning of charging. During sleep, the body relaxes, which is why cells do not need a lot of oxygen and nutrients, and in the morning he gets stressed because we start moving.

Consequently, by increasing blood circulation with light exercise, all the necessary substances will enter the tissues, cells and brain much faster, which will improve overall well-being. Also, warming up partially triggers oxidative processes, due to which a small proportion of fat is burned.

Is it better to do it outdoors or at home?

As stated above, the body needs to be saturated with oxygen. It is he who activates all processes and makes the muscles wake up. Based on this, it is best to do exercises in the fresh air and in the cool, when its density is higher. Low temperature It will also allow you to partially harden yourself, which will boost your immunity. An ideal option would be a park or forest where there is a lot of oxygen.

However, you can also do warm-ups at home. It may not be as spectacular as in the air, but you will be able to cheer up. It's great if you have a balcony. It can fully replace the street and help warm up after waking up.

Do you need to eat before morning exercise?

Considering the fact that physical exercise is performed a couple of minutes after sleep, then it is better not to eat food. Otherwise, doing exercises with a full belly will not be very convenient, and it will have a detrimental effect on metabolic processes.

But you definitely need to drink a glass of sweet liquid. It will thin out the blood, which will make it easier for the heart to work, and sugar will temporarily provide the muscles with energy. The ideal option is hot tea or juice. But after exercise, you can eat a hearty meal without worrying about your tone, since all the fat will be burned throughout the day.

Kinds

Conventionally, morning exercises can be divided into 3 main types.

• Classic exercises - do not exceed 7 minutes in time and include a physical training type complex (stretching the neck, pelvis, legs, etc.).
• Warm-up - performed for 15 minutes and covers basic gymnastic elements (pull-ups, squats, push-ups, etc.).
• Full charging requires 30 minutes of time, as well as the presence of equipment (dumbbells, weights, treadmill).

Which of these types to choose is up to everyone to decide for themselves. The best, of course, is considered to be full exercise, which works all the muscles. In this case, you will not only feel good, but also have a toned body shape.

Morning exercise rules

Exercise, like any workout, has its own credo that must be met. Remember the most important thing - from a small load to early time you need to have fun. That is, if during the execution you do not feel a cheerful state, then you are probably making a mistake in something. Please pay attention to the following nuances.

• Charging works better outdoors or in a ventilated room.
• Warm-up will be interesting if you do it not alone, but, for example, with your family or friends.
• Clothes should be comfortable and not get in the way.
• The optimal number of repetitions is considered to be no more than 10 times.
• Calm pace of execution.

That is, in order to achieve the effect of morning exercises, you need to at least partially comply with these rules, because everything is in vain.

Class schedule

In fact, you don't need to follow any special schedule. It is enough to do morning exercises every day and devote at least 10 minutes to it. If we talk about time, then you can focus on the following schedule.

• 5:00 - rise.
• 5:00-5:15 - after waking up, you can lie in bed for 10-15 minutes to finally wake up.
• 5:15-5:45 - after drinking a glass of water with lemon before exercising, you can sweat thoroughly for half an hour.
• 6:00-6:30 - half an hour to take a shower.
• 7:00 is the time to eat a hearty meal.

Then you can build a daily routine at your own discretion. But try to devote at least a couple of hours to morning exercises, water procedures and breakfast, so that you can walk with a clear head throughout the rest of the day.

Weights

Exercise will be much more useful if you add light physical activity to simple physical exercise. These could be additional equipment, weights, barbells, etc. However, the best option there will be small dumbbells. You don’t have to think too much about what to do with them and how. Just add this exercise to your regular compound exercises. For example, with dumbbells you can perform bent-over rows, lifting them above yourself, also during warm-up of the abs. Such morning exercises will give your body great shape.

Exercise intensity

It is important to understand that simple exercise is not a workout, so it should be accompanied by a heart rate of no more than 160 beats per minute. This is the state of the body when the back just begins to sweat. There is simply no point in increasing the intensity. Although in the cold season (winter), the pace can be increased, while combining gymnastics with light running. The cold will allow the body to harden to some extent, which is also necessary for a healthy lifestyle.

Warm-up and stretching

Stretching also counts. health complex and goes well with morning exercise. But this is not for the lazy, because first you need to fully charge and warm up well, and only then stretch. Be prepared for the fact that this procedure will cause discomfort, as you will pull tendons, tissues and ligaments, but over time they will become more elastic, and the pain will gradually begin to disappear.

Stretching is beneficial for the entire body, because it helps strengthen tissues and muscles, which means that the risk of injury is reduced. This is especially true for those who engage in professional sports according to a specific program.

A set of exercises for charging

There are many exercises for morning warm-up. They can be complex, for weight loss, or gymnastic, but are classified only by their focus. That is, depending on what part of the body is being worked.

• For legs - squats on one and two legs, walking on heels and toes, swings.
• For the back - pump and lumbar lift, lying on your back with bent legs.
• For the torso - rotation of the pelvis, tilting of the body.
• For the neck - turns and tilts of the head.
• For the arms - rotation of the hands, movements of the arms in the elbow and shoulder joints, alternate swings of the arms.

I would like to draw your attention to the fact that these exercises should be performed correctly and slowly in order to feel every movement. Below is a photo of the most correct execution.

For women

The following complex of morning exercises is most suitable for women.

1. Hands folded in a lock, stretch up, to the chest and down, without moving the body; stretching to the sides, rotate with your hands and then with your elbows; alternate swings; table push-ups; warming up the biceps with light dumbbells.
2. Torso - plank; keeping your legs at an angle of 45 degrees while lying on your back; tilts to the right, left, forward, backward; torsion with a fixed pelvis.
3. Legs - swing forward, backward and sideways; rotation hip joint; squats; warming up your knees.
4. Neck - primitive bending and rotation.

For each exercise, no more than 15 high-quality repetitions are allotted, after which you can do a set of squats in various variations - classic, with legs apart, etc. Since the complex is designed for girls, its action is aimed more at maintaining the figure. Below is a video that talks about this in detail.

For men

Since men with the athletic side, in most cases, do much better, the exercises for them should be harder. Conventionally, these are the same movements as for women, but with additional subsequent load.

1. Squats are the most primitive, from a standing position, several approaches of 20 times.
2. Lying emphasis - typical push-ups, 2 sets of 20 times.
3. Lunges - 3 sets of 15 reps.
4. Crunches - a total of 40 repetitions 2-3 times.
5. Leg lifts - also 40 times.
6. Plank - several approaches, lasting 1 minute.

This exercise is designed to work on all muscle groups. It will provide a slim, toned body and basic pumping, which is especially important for beginners in sports or for athletes who are cutting.

For teenagers

Morning warm-up for teenagers is similar to the complex for women, but with the addition of a couple of stretching elements.

1. Turns and circular movements of the head.
2. Rotation of the hands and arms at the elbow joint.
3. Torso bends.
4. Squats - universal exercise, suitable for both women and men with teenagers.
5. Circular movements of the knees and pelvis.

For each of these elements, 10 repetitions are enough, after which you can move on to stretching. The following exercises will be suitable.

• “Bicycle” (lying on your back).
• Lunges on each leg.
• “Scissors” in a lying position.
• Bend your back while standing on all fours (also good for the spine).
• Bends in a standing position (reach the floor with your palms).

These exercises are also suitable for adults, but you need to perform them carefully so as not to injure yourself. You can also add gymnastics to this list, for example, handstands or pull-ups. Well, in general, the load is not terrible for a young body, of course, within reason. To better navigate by the names of the elements, you can use the Internet and look at everything in pictures, where the execution method will be clearly explained and with a description.

Key mistakes when charging

The main mistakes that almost every person makes are the following:

• Focusing on one exercise.
• Excessively heavy loads, turning exercise into a full-fledged workout.
• High execution speed.
• Hopes for improved physical fitness.

Remember the most important thing: exercising in the morning is not a workout! It is not intended for muscle growth, but only provides emotional benefits. It also makes it easier to adapt to a new daily routine, which will get rid of the ever-tormenting bed affection.

Motivation also plays an important role. To make things easier for you, you can different ways encourage yourself. For example, keep your own healthy lifestyle schedule or take photographs and subsequently observe changes. This way you will always have a good mood.

How to eat after exercise?

So, we've sorted out the exercises, now a little about nutrition. Here everything will depend on what your goal is. If your priority is exercise for weight loss, then it is better to refuse high-calorie foods. The fact is that after any load, the body must replenish energy, and it, to a greater extent, consists of complex carbohydrates that will be processed throughout the day. That is, these are cereals, greens, fruits and vegetables, dairy products, legumes, etc. It is better to eat after a short pause, 30-40 minutes after warming up. By the way, when losing weight, according to Cindy Crawford, it is better not to eat bread at all.