Advice 1: How to build muscle at home teenager

Strong, athletic, well-developed figure is a sign of good health. Desire to have it peculiar to many people, regardless of age. Adolescents aged 14-16 years are often similar in appearance to adults, but this does not mean that they can perform the same weight training. Training for boys and girls have specific features.
How to build muscle at home teenager
You will need
  • - the horizontal bar;
  • - dumbbell.
Instruction
1
A major factor in muscle growth is testosterone. At the age of 12-16 years there is a significant increase of hormonal secretion. That is why strength training in the period of puberty is particularly effective. Muscle growth occurs practically by itself, it is necessary only slightly to stimulate.
2
Often at this age the muscle growth significantly outpaced the development of the cardiovascular system. That is why strength training for teenagers must combine with a cardio workout. Running, Cycling and swimming contribute to the development of heart muscle. Aerobic exercise should take no less than 60% of the total time of physical activities.
3
Always begin strength training with a thorough warm-up. Weakness of joints and ligaments in adolescence requires good prep work to avoid injury. Do some physical exercise before you start power training.
4
To 16 years contraindicated exercises with the maximum weight. They can contribute to the development of inguinal hernia or disabilities of the spine.
5
The main objective of strength training in adolescence – to create a muscular corset that holds the internal organs and promote proper development of the musculoskeletal system. Compulsory exercises for the abdominal muscles and back.
6
Choose exercises using the weight of his own body. They are the most natural, contribute to better muscle growth and least hazardous to the musculoskeletal system.
7
Do pullups on the crossbar. At the same time this exercise makes you work muscles of the back, shoulders, arms and chest. These muscles form a recognizable masculine silhouette. While the load on the spine is minimal.
8
For better development of the chest muscles and triceps do press-UPS. Changing the position of the hands and the angle of the body when performing exercises, you will be able to elaborate the muscles of a breast and to give it the necessary relief.
9
To pump the muscles of the lower body, you can not do the weighting. The best exercise for this is squats. Model the correct technique, exercising without weights. To work with weight you can begin after only two weeks of classes.
10
Dumbbells are more suited to teenagers to perform strength exercises. Rod is forced to carry out movements on a hard amplitude, which increases stress on the joints and ligaments. Training with dumbbells, you can choose the desired trajectory and better feel the muscles working.
11
The exercise routine should involve the increase of load. Refrain from eccentric exercise. The optimal number of repetitions in one approach, 12-15 times. Alternate days of strength training with a cardio workout to the muscle fibers have time to recover.
12
Adolescents contraindicated plyometric exercises, built around the jumps and sharp attacks. They can be performed only by trained athletes under the supervision of a coach.
13
Include in the training programme of stretching exercises. They will contribute to the speedy increase in muscle mass.

Advice 2: How to build muscle girl

Many girls want to pump up certain muscle groups, but the thought of exercise terrifies them. Don't need to imagine that you will become a battle-ax with overly developed muscles. This result cannot be achieved without special preparations. But high Breasts, chiseled waist, flat stomach and slender legs, you can buy with the help of regular exercise.
How to build muscle girl
Instruction
1
If you do decide to build muscle, set yourself to hard work. You will need patience and will power. Improving your body – a long process, but it is quite feasible for any girl, it would wish.
2
To after the first class you have not gone hunting to train correctly calculate the load. If you on the first day will take up the post and can immediately straining, or in the best case, earn serious muscle pain. After that, it is unlikely that you will want to continue to torture yourself.
3
Start your workout with strength exercises, and General light aerobic exercise. Jump rope, start Jogging, go to the pool. You will get a lot of pleasure, and your muscles will start to get used to more serious loads.
4
Only after your muscles get stronger, start special exercises. Please note, training the muscles to the subcutaneous fat layer is not affected. If you start to swing the legs, and you have groovetune on the hips, get a larger hip measurement. If you want to remove the fat layer, increase the total physical load on the body. Fat layer begin to thin, when the body needs additional energy.
5
Pay special attention to the muscles of the chest, because the chest is the pride of any girl. Do the exercises on the development of the upper bundles of the pectoral muscles. These beams are responsible for the breast height. Lying on the Board, press the rod or raise hands. You can also use special training equipment for developing pectoral muscles.
6
Also, pay attention to the leg muscles and of course gluteal muscles. Squat with the weights on the bars lift the leg, squat, jump. Remember, developing the muscles, you not only get a beautiful figure, but also to provide yourself the correct course of future childbirth.

And remember, pumping up certain muscle groups, do not forget about the rest. Remember, the secret of feminine charm is hidden in a uniform and harmonious development of the whole organism.
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