Strength exercises for children 10 years old: description of exercises for a ten-year-old child

It is important for parents to instill in their teenage child the desire to play sports and strengthen the body. Otherwise, it is difficult to count on the full physical development of your own child. The first step towards achieving the goal is to regularly perform special exercises for a teenager. There is a whole set of exercises that are easy to do in the morning and evening. Such actions have a beneficial effect on the development of plasticity and coordination of movements, strengthening the immune system. Exercising makes a teenager disciplined and instills a desire to play sports.

How important is training for a child?

Exercise for a teenager is of decisive importance in physical development. Children aged 12–14 years experience active body growth and changes at the mental level. Puberty occurs. During the period of hormonal transformations, it is important for boys and girls to resort to actions that help strengthen muscles and bones, and train the cardiovascular system.

Gymnastic exercises ensure the fastest adaptation of a child’s not fully formed body to changes. Regular exercise for teenagers 12 years and older makes it possible to feel less tired in the evening. Physical exercises help avoid the occurrence of stagnant processes in the body of schoolchildren who lead a predominantly sedentary lifestyle.

Precautions and safety precautions

Teenagers cannot yet adequately assess their capabilities. They tend to overdo it when exercising, overwork, and then have health problems. Therefore, there is a recommended set of exercises and number of repetitions.

You cannot exercise immediately after a meal; at least an hour must pass after eating. It is best to exercise in the first half of the day, an hour after breakfast. If this is not possible, then in the evening an hour before dinner or an hour after it. Under no circumstances should you exercise on an empty stomach. It's difficult and you may even faint.

It is not recommended for an untrained child to perform many repetitions at once or do complex exercises on the first day. After this, the muscles will be very sore. Loads must be increased gradually.

Before exercising, it is better to consult a pediatrician. If you have certain diseases, you should listen to the doctor’s advice.

If you are developing flexibility, then classes should be carried out to maximum tension, to critically painful sensations. Hold for 30 seconds and relax.

Attention! After training, be sure to do stretching exercises so that your muscles don’t hurt.

Where to begin?

It is wise to introduce a teenager to physical activity by going for morning or evening jogging with the whole family. A good option would be to perform aerobics and gymnastic exercises at home. Parents should set an example for their child by systematically devoting time to training. You should not stop exercising for a long time. Otherwise, long breaks will not allow the teenager’s body to get stronger. You need to start with light exercises, gradually increasing the load.

The main problem that causes weight gain in adolescence

The answer is simple, this is the wrong diet of a teenager who does not like home-cooked food, but likes to eat all sorts of goodies, preferring McDonald's, KFC, Burger King, such food and lifestyle if you eat like this every day or every other day, you can quickly gain excess weight and get fat, hamburgers, cheeseburgers, French fries, sugary drinks, fried wings, and other fast food foods contain a lot of calories, so if you eat only fast food, the child quickly gains fat and gets fat, the growth of a teenager’s own weight depends not only on the food that the child consumes, his genetics also affects what type he is ectomorph build is a thin type of build that is not inclined to gain weight quickly compared to an endomorph who is prone to gain excess weight quickly! If you ignore the basic nutritional rules of how a teenager should eat, your child may become fat and fat during adolescence!

Neck warm-up

For teenage girls and boys, exercises should begin with a neck warm-up. The feet are placed shoulder-width apart. The back is held according to its natural curves. Hands are placed on the lower back. Slowly tilt your head to the right and left, back and forth. Perform rotations in a clockwise direction, and then in the opposite direction. During warm-up, try not to throw your head back too much. Otherwise, the risk of injury to the cervical vertebrae increases.

Fruits and vegetables for breakfast for lunch - dinner

Healthy nutrition for a teenager means not only eating soups and cereals, but also eating fruits and vegetables every day during the day, so that the body feels adequate in vitamins, you must eat fruits and vegetables, for example, fruits are best in the morning, you can eat an apple, a pear , banana, kiwi, grapefruit, and other fruits, vegetables in the morning you don’t always want to eat, so the recommendation for vegetables is to eat them for lunch and dinner in the form of a salad, the best option for soup as a second course instead of porridge. A salad of vegetables, cucumbers, tomatoes, peppers, herbs, dressed with olive oil is the best option.

Hands touching toes

Feet are positioned shoulder width apart. The upper limbs hang relaxed along the body. As you exhale, tilt your body forward. Try to reach the toes of the feet with the fingers of the palms. After inhaling, slowly return to the original position. During the exercise, maintain a leisurely pace, try to avoid unnecessary swinging of the body and various kinds of jerks.

Squats

Classic squats are a mandatory element of exercise for teenagers 14 years old. In the starting position, the feet are shoulder-width apart. The palms rest on the pelvic area. Taking a deep breath, lower your buttocks towards the floor. The gaze is directed forward. The back is kept straight. When the knees slightly go beyond the line of the toes, they begin a smooth movement in the opposite direction. Take the initial vertical stance and repeat the exercise. During the class, do 2-3 sets of 10-15 squats.

Legs forward lunges

In a vertical stance, a slight bend in the lower back is created. Place your palms together at chest level, bending your elbows. After inhaling, bring one foot far in front of you, resting it on the floor. The knee should be at the level of the toe. The hind leg plays the role of support. Return to the starting position. Repeat the exercise with alternating lower limbs. Similar to squats, the exercise helps to place feasible loads on the legs and buttocks.

GYMNASTICS FOR TEENAGERS GIRLS SECTIONS

Artistic gymnastics for girls. The sooner you decide which section to send your baby to, the greater the chance of success you will give him. You can’t go against statistics: children who play sports from an early age are usually more self-confident, more sociable, more capable of learning, they have more friends and better health, because the immune system of a young athlete is not afraid of anything! Gymnastics for girls is a great way to harmoniously develop body and spirit. Features of artistic gymnastics. If out of all the options - rhythmic gymnastics, acrobatics, figure skating, dancing and much more - you chose artistic gymnastics, you will not be disappointed. This is not only incredibly useful for a growing body, but also beautiful!

Like any professional sport, such gymnastics requires sacrifice: this includes free time, favorite delicacies, and the likelihood of injury. If you and your baby are not ready for this, you should choose another discipline. Artistic gymnastics is a sport in which women compete in floor exercises and vaults, and perform exercises on the balance beam and uneven bars of different heights.

After your child starts doing this, the question will inevitably arise as to whether it is worth making gymnastics a lifelong endeavor, or leaving it as a hobby. Gymnastics training has always caused a lot of controversy and speculation. Experts are still arguing whether such activities are too taxing for a girl’s body.

Cases have been recorded where, as a result of hard work, girls' menstrual cycles were disrupted - however, similar disturbances occur in all girls of their age. Many rumors are generated by the regular victories of Russian athletes - as if the coaches do not spare them at all. In fact, no one will force young gymnasts to give up everything in the world in the name of training. On the contrary, by doing gymnastics, girls get harmoniously developed body muscles, which allows them to experience fewer problems (for example, giving birth without a cesarean section).

Due to the high pace of training, the respiratory and cardiovascular systems develop harmoniously, which provides obvious advantages compared to those who do not play sports. And what a royal posture such athletes can boast of! If your child fits the type - short, with a narrow pelvis and other characteristics - he will definitely be offered to move forward.

Statistics show that it is precisely such athletes who are most successful in artistic gymnastics with its stretching and other exercises. Clothes for artistic gymnastics. For such activities you won’t need too expensive equipment.

Girls traditionally perform in gymnastic leotards with sleeves of various lengths, barefoot or in special gymnastic half-slippers. However, to warm up at the beginning of training, woolen leg warmers and sweaters are required. Artistic gymnastics: exercises. In addition to the mandatory program, artistic gymnastics also includes a list of possible floor exercises. You can probably imagine many of them. For example: wheel, elements of classical dance, somersault flight, forward somersault, forward somersault in a tuck, back flip (flyak), back somersault in a tuck, back somersault bending over (blanche), back somersault with a straight body, etc. Surely now it’s difficult for you to imagine that soon your child will be able to do all this and much more.

GYMNASTICS FOR TEENAGERS GIRLS SECTIONS

You can send a girl to such a section from the age of 4-5, but the age determined by the Artistic Gymnastics Federation is 6-7 years. However, there are also cases in history when children of 8 years of age and older quickly made up for lost time and reached great heights in this sport. Video of the compulsory gymnastics program for girls.