An easy and healthy workout for teens. 4 exercises for the whole body

An easy and healthy workout for teens. 4 full-body exercises

The complex is suitable for adults, do not be lazy to keep your child company.

In adolescence, you always want to be the best. The smartest, the fastest, the most agile and, of course, the most beautiful. Sports will help in this as best as possible, and since today is September 1, we have prepared a cool and simple set of exercises for young athletes. It will perfectly work the muscles of the whole body, without overloading them. If you have a child, a teenage brother or sister, join them and work out together. Working out is always a great opportunity to have fun and socialize.

Fitness trainer

Before your workout, don’t forget to do a warm-up that will warm up your muscles and prepare your body for the exertion. You can do a five-minute joint warm-up or just jump rope.

Squats

Techniek

• Place your feet shoulder-width apart, with your gaze directed upward. Hands can be locked in front of you or stretched forward.
• Pull your pelvis back and bend slightly in the lower back.
• As you inhale, bend your legs to a 90-degree angle at the knees.
• As you exhale, return to the starting position without fully extending your legs.
• It is important that your heels are firmly pressed to the floor and your breathing is even.

Perform four approaches of 20 reps each.

Push-ups

Techniek

• Take a lying down position, place your hands at shoulder width, straighten your legs and put them together. The body and legs should form one straight line.
• As you inhale, slowly bend your arms so that your chest can touch the floor.
• As you exhale, straighten your arms and return to the starting position.
• If you want to emphasize your pecs, your arms should stand wide apart and your elbows should go to the sides during push-ups.
• If you want to emphasize your arms, keep your hands narrower and your elbows back along your body.

Do four approaches of 10-12 repetitions. If it’s hard to do classic push-ups, you can do the exercise from your knees.

Hyperextensie

Techniek

• Lie on your stomach, legs and arms extended, the palms of the hands can lie one on top of the other.
• As you inhale, slightly arch your back and at the same time lift your arms and legs up.
• Hold slightly at the top to feel the tension.
• As you exhale, lower your arms and legs to the floor.
• Keep your gaze on the floor during the exercise. Do not tilt your head.

Perform four approaches of 15 repetitions.

Plank

Techniek

• Stand in a supine position, then bend your arms and stand in a plank on your elbows. Your elbows should be under your shoulder joints so that you don’t put too much strain on your shoulders.
• Your legs should be straight and standing on your toes about shoulder width apart.
• Do not sag or round your lower back so that your muscles get the maximum load.
• Keep your gaze downward and breathe evenly.

Perform four sets of 40 seconds each. In the future, you can increase the duration of the approaches up to a minute.

The workout is over. For detailed exercises, see the video on the “Championship”.

Training in adolescence is an important part of growing up. The growing body needs appropriate load: it will properly develop muscles and prepare the young athlete for the process of growing up. But it is important to realize that the body of a teenager is still fragile, so do not rush to train with additional weights.

On how to choose the right school uniform, read in another of our materials.