You will need
- - the horizontal bar;
- - dumbbell.
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.
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.
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.
To 16 years contraindicated exercises with the maximum weight. They can contribute to the development of inguinal hernia or disabilities of the spine.
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.
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.
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.
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.
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.
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.
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.
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.
Include in the training programme of stretching exercises. They will contribute to the speedy increase in muscle mass.
Advice 2 : How to build muscle in a month
If summer left nothing at all, and look good still want, of course, we rush to the gym and rush all that we see, because I want to build muscle and lose unwanted pounds as soon as possible. This is the wrong approach to build muscle in a month is possible only if approached in a structured and a step not to deviate from the schedule.
You will need
- -gym membership
Dedicate the first day of the study the pectoral muscles and triceps are complementary muscle. Start the day with a warm-up with push-UPS. Then, perform a bench-press straight on the bench – five repetitions of ten approaches. Then run the wiring straight dumbbells on the bench – four sets of eight repetitions, then proceed to the exercises on incline bench. The principle is the same – five approaches on ten repetitions with a barbell and eight of the con. The next exercise is bench press because of the head E-Z rod, this way you finally will work the triceps, which are tensed during the press.
On the second day you work the back, shoulders and biceps. Back complete upper and lower arms with those weights that you can pull ten times in the last approach. To work out shoulders make a lift of the rod because of the head standing and the lifting of the dumbbells up through the side in the standing position, both exercises do the four approaches on ten repetitions. Complete the practice exercise for biceps – lifting barbells in a standing position and a separate study of each hand dumbbells when working with a focus. Each exercise perform four approaches to twelve repetitions.
Third day take the step. Perform squats, leg extension exercise on the leg curl. Each exercise, perform six approaches on ten repetitions with the optimal weight. Complete the training study of the calf and working on front and side part of the press.
In any case do not make the gap between each training day is more or less than one day!
Be sure to sleep a minimum you should have eight to nine hours of sleep, and don't forget to eat right.
Advice 3 : How to build the perfect body
Few people would not want to have a nice beefy body and a perfect health. For many, this still remains an unattainable dream, and someone who gets results in less than 1 year. All the matter in the proper training approach.
Get tested at the doctor. Before you start training with weights, you need to find out exactly whether you have contraindications. This will depend largely on schedule, the quantity and quality of exercise. It is not recommended to lift weights if you have back problems, joints, or cardiovascular system. If you have all these aspects in order, proceed to the next step.
Join a gym. You will not be able to get a perfect body in six months or even later, if you deal only on the bar or the crossbar. You definitely need to lift large weight on the blocks and shells. Why buy a subscription for 1 month for 3 classes per week. Monday do squats with a barbell, presses feet, thrust block shoulders and to his chest. Each exercise is performed with maximum effort for 10 times in each of the 5 approaches. If you can add a few kg to the weight of the projectile.
Train your chest and biceps. On Wednesday, take a basis for the following exercises on these muscle groups: bench press on a flat bench, wiring the dumbbells in hand, lift rods on the Scott bench and dumbbell alternate bending at the elbows. The principles remain the same as when pumping the shoulders and chest. Remember that the break between sets should not be more than three minutes.
Worked out back muscles and triceps. Finally, on Friday do deadlifts, bending with the neck, and the French bench press. Ensure that when you perform your first exercises back was straight in the final and initial phases. Number of sets – 5, reps – 8-10, depending on weight. The latter should grow in proportion to the personal dimensions.
Make yourself a high-calorie diet. It is not enough to perform the above complex for the formation of a beautiful body, because muscles have a special protein diet. The best food for muscle growth: chicken, beef, buckwheat, fish, cheese, milk, bananas, vegetables. Divide your diet in 5 receptions every 3.5 hours. All this will help the muscles to the anabolic effect on growth.
It turns out that you can make the body ugly and are disproportionate with their hands. And as you know, beautiful people – men and women with symmetrical facial features and body. If you compare two people, the first of which is more inflated than the other. I think it became clear that the beauty of a muscular physique largely depends on the symmetry. This will be our answer to the question – "how to build a beautiful body?"
Of course changes will be but very far towards the perfect body. Here are some tips on how to build a beautiful body Because the body needs carbohydrates (fuel) for energy which he spends on: breathing, digestion, thinking, walking and other activities. 6 Download all parts of your body to the body increased proportionally, there are guys who don't swing legs, it does not look pretty, upper body is so muscular (arms, shoulders, chest) and lower no (skinny legs).