How to exercise teenagers in the gym? Tips from Mikhail Koklyaev

How to exercise teenagers in the gym? Tips from Mikhail Koklyaev

The legendary weightlifter spoke about the nuances of training for 15-16 year olds.

8-time champion of Russia in weightlifting, holder of the absolute record in deadlift

Very often young people start practicing sports in their teens. Firstly, it is a desire to make the body beautiful. Secondly, it is a great opportunity to correct posture, tighten up and eventually get the desired shape. It is during this period, the level of hormones is actively progressing, which makes it easy to “mold” the figure of dreams.

What happens to the body in adolescence?

The period of active growth and hormone production has two peculiarities.

• Hormonal releases have a direct impact on body shaping. They accelerate the process of gaining the desired shape.
• Bone growth is so fast that the muscular corset may not keep up with it. This, in turn, can lead to slouching, cramping, and underdeveloped muscles.

You can reduce the risk of hormonal factors with classes and regular workouts that will develop your muscles and adapt your body to physical activity time after time.

What is the right way to exercise for teens?

Young men and girls at the age of 15-16 years should work mainly with their own weight, without attracting additional kilograms. This is dictated by the growth of bones and an unstrengthened muscular skeleton, which, if overloaded and incorrectly performed exercises can harm the unprepared body.

Push-ups, abs, bars, tourniquet – for boys, squats, running, stretching – for girls. This is enough for the first time, if we talk about home and street exercises. The most important thing is to train regularly and do exercises correctly.

If the teenager decided to exercise in the hall, it is desirable to start with an instructor. This will save from mistakes in the technique of execution, unnecessary weights, will help in general to understand what processes occur in the body during exercise and how to shape the body, unnecessarily overloading it.

It is important to remember that if you have individual peculiarities in health, it is necessary to consult with a doctor about the possibility of training. In the case of girls, it is important to take into account the critical days and avoid physical activity in the first few days. During this period, hemoglobin decreases and fatigue sets in faster.

The most important rule when exercising on your own is your physical sensations. If you feel pain, numbness or tingling, you should stop training.

12 rules of workouts for teens to follow

1. Always start your workout with a warm-up.
2. Learn first to perform the exercise correctly and only then increase the load, the number of approaches, the pace.
3. Teenagers need to understand that such exercises as standing pulls, presses and squats with a barbell on the shoulders, can traumatize the fragile spine. It is very important to pay attention to the intensity of training and do not overload the back with excessive loads.
4. For young men, weight training begins with general physical preparation. First it is necessary to strengthen the body and only then, according to safety regulations, gradually begin to increase the load.
5. Work at a young age should be done only with your own weight.
6. It is necessary to observe the breaks between approaches and do not make them too short.
7. New exercises should be performed with the minimum number of approaches and the minimum weight.
8. It is important to listen to yourself and your sensations. If an exercise or training in general is difficult, it is better to suspend work and start training on another day.
9. When training on your own, it is important to feel that the muscle group for which the exercise is being done is working. This way you will be able to control the intensity of working the muscle, and the more effective the exercise will be for you.
10. How do I know if the target muscle group is working? During the exercise you should feel tension and burning in the working muscles. This is especially pronounced in the last approaches. Muscle fibers are contracting more and more difficult with each execution, and it becomes harder to perform the exercise. A good indicator that the work on certain muscles was done correctly is pain in the target area the day after the exercise.
11. It is necessary to make a plan and combine training with rest. Muscles need to recover. To get the effect, on average, you need to exercise three times a week. Contrary to the popular opinion of teenagers, daily exercise will not make you stronger and more enduring. On the contrary, they will contribute to fatigue and loss of strength.
12. Strength training should last no more than an hour.

A breakdown of typical training mistakes

Inexperienced young athletes often make mistakes in the technique of performing some exercises. This mainly concerns work with a barbell – bench press, deadlift and squats. Today we will deal with the inaccuracies and learn how to move correctly. Turn on our new video and carefully study all aspects. Then your workouts will be safe, your muscles will become stronger, and you will get one step closer to your dream figure.