Fitness Trainer Tips: Best Exercises for Teens
Many adolescents dream of bumpy muscles, but don’t know which exercises to start with. What beginners need to know, says a member of the association of fitness professionals, television presenter Eduard Kanevsky.
Before plunging into the world of physical education, let’s decide what is a healthy lifestyle?
A healthy lifestyle is regular training, balanced nutrition, prolonged sleep and rest, and the absence of bad habits. These, of course, are ideal conditions, like Buddhist monks, in reality, it is very difficult to observe them, but adhering to the basics is quite possible.
Let’s start with the workouts. Nothing is better for a teenager than just running. During the run, the heart and lungs work and develop well, endurance increases and subcutaneous fat burns if one of the young men and women has managed to acquire it by eating in various eateries. If you don’t like running, then it will perfectly replace any team sport from football to water polo. In summer, cycling or roller skating is great, and in winter skiing. The main thing is to actively move at least three times a week.
Many young men dream of large and strong muscles and, in pursuit of them, they too early start to swing independently both at home and in the gym of the school or lyceum. Indeed, classes in the gym create conditions for muscle growth, but for adolescents under 16 they can be dangerous. Those who started to visit the gym early often have serious injuries to their back, knees, shoulder joints, as well as a hernia of the abdomen and even diastasis (stretching of the rectus abdominal muscle, which visually looks like a thick stomach). As our grandmothers said, the navel came loose. There is a time for everything: while a young person’s skeleton is growing, it’s almost impossible to gain muscle mass, moreover, classes in the gym can slow down growth.
It’s worth starting a practice on the good old bars or horizontal bar. Moreover, training on them can be turned into a real sport. No wonder there is such a direction as the “turnstiles”. They, of course, are not gymnasts, but their figures are superbly developed, they have good health, without spending a huge amount of time on it. On the horizontal bar, you can not only be pulled by different grips, but also master the “way out by force” and the up-turn. During classes on the horizontal bar, the muscles of the arms, shoulder girdle and back work, and when lifting the legs, the muscles of the abdomen. Various options for push-ups on the bars strengthen the pectoral muscles and arms, and if you add push-ups from the floor, you will get a good, varied workout that develops almost all muscle groups.
Those who are already over 16 years old need to remember the basic rules:
- firstly, it is necessary to workout the technique of performing one or another exercise before automatism. To do this, contact your trainer;
- secondly, do not chase the result, even if everything works out well. It is better to fix the result at each next training session and only then improve it. This will save beginners from possible injuries;
- thirdly, be sure to monitor the diet: it is important to eat two hours before a workout, optimally porridge or muesli, and after classes have a snack for forty minutes to close the so-called “protein-carbohydrate window”, that is, the time when the body’s nutritional substances will go to restore the energy spent by the body.
The rule “do not eat two hours after training” when pumping up muscles is irrelevant. Eat plenty of protein foods. It is best to do this four to five times a day. Protein is found in any kind of fish \ poultry \ meat or in fermented milk products, especially in cottage cheese.
And do not get involved in sports nutrition. For beginners, it is frankly useless. In addition, these additives can not be substitutes for normal products, but are an addition to the diet, provided that it is really necessary.