Strength training for kids

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

Most parents tend to believe that it is too early for children to do various strength exercises. In fact, such an opinion is fundamentally wrong, and from a scientific point of view, they are just shown, both in relation to boys and girls. But such training for children brings them invaluable benefits, which should be known to caring parents.

What is the need?

Strength training in relation to children is by no means lifting weights, as it might seem at first glance. Here, everything is in a different way - a set of exercises with your body weight. If you follow the safety precautions, and parents control the physical activity of their child, then such work will only benefit him and will be aimed at developing the muscle structure.

Metered selection of loads has a positive effect on the development of the child:

• risingmuscle tone;
• baby's weight is controlled;
• musculoskeletal system develops;
• appetite improves;
• normalizes the work of the cardiovascular system;
• the risk of catching an infection or getting sick is noticeably reduced.

In the training of children 4 years and older, weight control is an important factor. Many children, due to their age, are very fond of sweets, and with excessive consumption of such a delicacy, coupled with the wrong diet, even at such a young age, obesity can hardly be avoided. And what this, in turn, is fraught with, each of us knows.

When to start

You can start exercising at an early age, from about three years old. As mentioned earlier, there is no question of any weights here, such kids have enough exercises - here the child’s own body weight is used as a load. For the most part it is:

• push-ups;
• pull-ups;
• leg raises;
• raising the body.

Training for children 6 years old already involves the use of various sports equipment - expanders, dumbbells, balls, gymnastic sticks and other improvised means that are light in weight.

As for the intensity of the exercise, 2 or 3 lessons per week are enough for a child. To arouse interest, you should explain to the baby the importance of strength training. An example is the various heroes from feature films who have unprecedented strength and endurance.

Training will be more fun and fruitful if the child tries on the role of Batman, Boniface the lion or any other character he likes. It is worth remembering or reviewing cinematic works in order to optimally select a set of exercises for the future hero.

Proper program

Workouts for children 7 years old should last no more than 30-45 minutes. At the same time, at the initial stage, it is necessary to apply a set of exercises that include the use of dumbbells and work under the influence of your own weight. While there are tangible benefits to this strength training, there are certain rules to keep in mind.

The right program is actually based on this:

• Qualified training - for classes it is worth attracting an experienced trainer who has extensive experience working with children. Depending on the age, skills and interest of the baby, the specialist will help create the right training program. As a last resort, in almost every city there are strength training classes that are designed specifically for children.
• Warm-up and cool-down - before doing the main exercises, it is important to teach your child to do a warm-up (walking or running in place, jumping rope). This usually takes 5 to 10 minutes of time, which allows you to warm up the muscles for further work and avoid injury. In addition, it is important to stretch at the final stage, which is also necessary.
• Proper technique is in training forchildren do not need to focus on the intensity of the loads, it is much more important to monitor the correctness of the exercises. As the child grows older, you can gradually increase the number of repetitions.
• Control - Children always need supervision, especially when it comes to strength training.
• Waiting for the result. You should not expect visible results overnight - the child needs to be explained that everything takes time so that he does not immediately quit classes. In addition, the way to interest him has already been described above. In any case, after a few weeks, or maybe even days of regular training, the child will definitely notice a difference in terms of muscle strength and endurance.

If you follow these simple recommendations, both the child and the adults themselves will find pleasant changes. What better way to be proud of your little one?

Safety

Training for children must be carried out under the supervision of adults, in compliance with safety regulations.

First of all, parents need to make sure that their child understands exactly how to do this or that exercise. In addition, he must follow all the instructions of adults. Parents should always be close to the child during the exercise. Under no circumstances should he be allowed to study alone!

Exercise with dumbbells

Before you start the exercises, you need a warm-up - a variety of rotations,tilts, body turns, swings. Light aerobic exercise also does not hurt - walking, running in place, jumping. The set of exercises is focused mainly on using all the key muscles. This workout is shown for children 8-12 years old.

I complex - bench press with dumbbells in the supine position

In this case, the pectoral muscles work:

• Starting position (IP) - sitting on a bench, dumbbells in hands.
• Take a lying position, feet should rest on the floor. Bend your arms, while the shells are located on both sides of the shoulders, slightly above the chest.
• Then the arms are straightened, brought together over the chest and held for 1-2 seconds.
• Smoothly hands return to their original position.

During the exercise, the child should not tear off the shoulder blades and the back of the head from the bench. The deflection in the lower back is preserved, while there should be no other curvature.

Movement of dumbbells is strictly vertical, while in the upper position they should be brought together, but not pushed. It should be lowered to the lowest possible level. The main thing is to avoid a shortened amplitude, which leads to a decrease in the effectiveness of exercises.

II complex – projectile thrust with one hand while standing in an inclination

Now the back is connected to work:

• The dumbbell is taken in the right hand, with the left hand, along with the knee of the same name, rest against the bench. As a result, the body should become almost parallel to the floor. The right hand with a dumbbell straightens, the palm is turned inward (toyourself).
• Then the arm bends, pulling the projectile up and slightly back, to the lower abdomen. Short pause to work the muscles, after which the limb lowers.
• After performing repetitions for one side of the body, the arm changes.

During this workout, children 10 years and older work the spinal muscles. To stabilize the posture, you should tighten the abdominal muscles and keep them in tension all the time. Movements should be smooth, without sudden jerks.

III complex - weighted squat

Hips with buttocks are already connected here:

• SP - standing, arms with dumbbells lowered, legs apart shoulder-width apart and slightly bent. The shoulders themselves are straightened, the socks are turned outward.
• The pelvis is pulled back, as if in a desire to sit on a chair. The child begins to squat until the thighs are parallel to the floor.
• Return to starting position.

At the same time, the heels should be pressed to the floor surface, and the posture should remain even. If you haven't mastered the classic squat yet, you should start practicing it.

IV complex – turn press

Here you need to work with your shoulders:

• IP - bend your arms, while the dumbbells are located at the level of the neck, the palms are turned inward. The head should always be kept straight, shoulders turned, eyes straight ahead.
• The arms are extended above the head, and they should be turned so that the palms at the top are facing forward.
• Slight pause. Hands down.

During this workout forchildren 12 years old can take their hands slightly back, which will increase the tension of the muscle structure.

The body itself must not move, otherwise the load becomes too large.

V complex - calf raise with weights

Here the load is distributed on the lower leg:

• IP - we take a standing position on the stand, while the heels should hang from it. One hand should hold on to the support, the other should take the projectile, the heels should be lowered as low as possible.
• Start to rise on your toes, then linger for 1-2 seconds. Then slowly lower your heels and pause.
• Perform required number of repetitions.

From time to time it is necessary to shift the dumbbell from one hand to the other. At the same time, limbs can be changed from session to session or during one training session - half of the repetitions fall on the left hand, then on the right.

Aerobic Fitness

In addition to strength training, you can do aerobic exercises that strengthen the heart, develop endurance, and also help maintain weight. They can be done at any free time and even on days of strength training. It is only necessary to perform fitness exercises after the strength complex, otherwise the muscles will already get tired, which will significantly reduce the effectiveness of the training.

Starting aerobic training with children should be calm, but after 5 minutes the intensity can be increased. The increased pace should be maintained for the next 20 minutes. The last 5 minutes should also be spent in a quiet mode, completing classes.

Beginners should train no more than 15 minutes, and it is necessary to control the heartbeat all the time. Your heart rate should be between 65 and 80 percent of your maximum heart rate.