Up to twelve years, has not yet started hormonal changes, boys muscle contains little protein, minerals, fat and lots of water. Therefore, the muscles of the child quickly tire of, they are not yet ready to withstand any great physical exertion. In addition, there is a growing skeleton, and quite a large waste of energy can slow down this growth.In the intervertebral discs of the teenager also contains a lot of moisture, therefore, the physical vertical load on the spine can contribute to the emergence of intervertebral hernia.
Boys can strengthen muscles using bodyweight exercises without any weights, that is, without the use of weights and barbells. About the barbell and the weights and nothing to think about until age 16, and then you can engage with them only under the guidance of a coach.The boys 14-15 years old you can do exercises with dumbbells (weighing not more than 1-1,5 kg), lying just below the spine to protect from deformation.
To begin exercises with the pull-UPS on the horizontal bar, push-UPS and sit-UPS. In the 13-14 years is enough to be able to catch up 3-4 times. And if in 15 years the guy can make 20 pull-UPS – he's strong and ready to training with weights.
Also, increase muscle strength many stretching exercises that make the muscles supple. At the same time, tension, repeated many times to give the muscles endurance. Therefore, the most useful exercise for the boys, exercises with an expander.To train you must first for an hour a day. And do it in the middle of the day. A rest day should not be complete inaction of the muscles that maybe even a little sore after yesterday's workout, you need rest day to perform gentle exercises based on stretching. So the muscles can recover faster and prepare for the next workout.
During exercise, the load should be variable: worked the muscles of my hands, then worked the calf when he exercises the abdominals, you can then perform exercises for the hips or the upper body and so on.
Advice 2 : How to swing muscle groups
The human muscular system includes more than six hundred separate muscles. Together they form a muscle group. In bodybuilding, it is customary to distinguish the following groups of muscles: shoulders, chest, biceps, triceps, forearms, back, abdominals, buttocks, thighs and lower leg. During one training session should not swing all groups of muscles. Better to split them study on different days of the week.
The distribution exercise will depend on how many times a week do you train. If you go to the gym three times a week, then suck each group of muscles once a week. Big muscles of the legs, back and chest it is better to train on different days. When training four or more times a week, you can work out some group of muscles twice. One workout needs to be enhanced, and the second with less weight or fewer repetitions. If on Monday you squated 2-4 times with a weight of 80-90% of maximum, on Friday, squat for 8-10 times with a weight of 50-60%. A variety of weights and amount of load will help to avoid stagnation in the growth of strength and muscle mass.
Diversity should be followed when selecting exercises, weights. Don't get stuck on just one bar or the gym. Include exercises with dumbbells, with the weight of his own body, rubber shock absorbers, with resistance of partner, etc. the Order of exercises can also be alternated. For example, in the first week you do first bench press, and then the layout of dumbbells lying on an inclined bench. The next week, try to change the order of exercises.
Sample split: Monday – chest, shoulders, triceps, Wednesday – back, biceps, forearms Friday – thighs, buttocks, calf muscles. Pumping press every workout: Monday – upper abs, Wednesday – oblique musclesyou belly, Friday – lower part of the abdomen. Circuit training on days and the optimal number of workouts per week with time you will be picked individually. A single system for all does not exist, as much depends on the characteristics of the organism and speed of recovery after exertion. The rate of recovery is influenced by external factors: the quality of food and of sleep, stress, physical and psychological workload at work and at home. Sometimes you can skip a workout if you are feeling overwhelmed and tired. Stay in such a situation will only benefit. Learn to analyze the results of training and to listen to your body. It will tell you when to add weight on the bar, and when to reduce the workload.
Advice 3 : How fast to build muscle teen
Teenagers often want to distinguish themselves from their peers to cause an increased interest in girls. To do this, the boys are starting to play sports and do exercise for building muscle mass. Take the time their physical development, due to this you will get a beautiful body.
You will need
- - The horizontal bar.
So, first you need to choose a location for regular training. Ideal – sports hall with an experienced and qualified coach. But it often happens that the teenager has no money to pay for such services. If you have sufficient amount, the trainer will develop for you an exercise program and advise the right diet diet.
Build muscles in adolescence should be so that the load on the spine was not so great. It is strictly forbidden to do squats, deadlifts, presses dumbbells or barbell standing and lifting barbells for biceps to seventeen years. The performance of the listed exercises can stop the growth or lay the Foundation for diseases of joints and spine.
An excellent replacement for the bench press – pushups. Try as much as possible to use their own body weight in exercises. Place hands on floor shoulder width apart, legs should be stretched back, feet parallel to each other. Raise up on toes, back and legs should form a straight line. Bend your elbows and for a second hold at the bottom, climb up. Repeat as many times as possible in three approaches. Once you learn the technique of performing a pushup, try to change the width of arrangement of the arms, accentuating the work different groups of muscles. When push-UPS involve the following types of muscles: chest, lower back, deltoid and triceps.
An hour after Breakfast, follow the pull-UPS (not recommended to do push-UPS before eating). For non-trained adolescents pullups seem difficult, even impossible exercise. But after a few months of systematic training, you will achieve impressive results. Traditional pull – UPS medium grip. The main focus is on the forearm flexors, back muscles and biceps. Grasp the bar, the grip should be equal to shoulder width. Hang, cross your legs and a little rotten back. Start to catch up, take your blades and try to touch the breast of the crossbar. Then descend and fully straighten the arms for a better stretch of the back. Do the maximum amount of exercise.
For a set of muscle mass do not need to follow complicated diets. Important – include in the diet of more meat and dairy products, limit your intake of cakes, sweets, all sorts of crackers and chips. Take complex vitamins. And remember, to create a sports figure during adolescence is much easier than adults. More exercise with weights may begin after the age of eighteen.