Exercises with dumbbells for a 10 year old child. Exercises with dumbbells for children

Fitness training at home

Home fitness classes are initially designed so that all major muscle groups participate in the movements. Before starting to perform the above elements, you need to do a warm-up to speed up blood circulation and warm up the muscles before work. As a warm-up, joint gymnastics is used: various rotations of the arms, head, hips; swings, bends. Cardio elements are also used: jumping, running, punching and kicking in the air, swinging. Having prepared the body properly, proceed to the main block of fitness classes.

• Stand with a straight back, arms with dumbbells extended down along the body. Bend your arms at the elbow joints, pulling your fists towards your shoulders. Then they squeeze the shells up and spread their arms to the sides to shoulder level. Lower the dumbbells down and repeat the exercise without a break. In total, do 3 approaches 15 times.
• From a standing position, raise your arms up, moving them in front of your body and keeping them straight. In the upper position, bend the elbow joints, lowering the dumbbells behind the back. Afterwards, the arms are straightened and lowered in an arc downwards. Do 3 sets of 15 times.
• Lower your back onto the mat, stretch your arms up in front of your chest, holding dumbbells in your palms. Spread your arms to the sides without touching the floor with your hands. Elbows should be slightly bent. Then bring your arms back in front of your chest. In total, do 3 approaches of 25 times.
• From a standing position, squat slightly, tilt the body forward; dumbbells in hands, lowered down. Keeping the spine straight, spread your arms with dumbbells to the sides and up, raising them to shoulder level, then lower them down. In total, do 3 approaches 15 times.
• From a standing position, perform squats with a straight back. Hands with dumbbells are extended along the body. Do 3 sets of 15 repetitions.
• From a standing position, take a step to the side, shift the body weight onto the supporting leg, bend it at the knee at a right angle. They try to keep the foot straight or slightly turn it to the side. Simultaneously with the squat, raise straightened arms with dumbbells to eye level. Shift the body weight to the center, without putting the leg back, but only straightening it. Hands are lowered down. Then they repeat the exercise, again shifting the body to the side and bending the leg at the knee. Perform 15 repetitions with each limb.
• They lower their backs onto the mat, their feet rest on the floor, their palms clasped at the back of their heads. Raise the shoulder girdle, stretch forward and upward, the lower back remains in place. A total of 3 sets of 25 twists are performed.

Fitness training is supplemented with new elements as needed, focusing on weaker areas of the body. At home, it is recommended to use such simple but effective elements as squats, push-ups, pull-ups, and crunches.

How to determine the dumbbell weight for a specific exercise

Let us repeat that to train for strength, you need to perform 3 sets of 8–10 movements each. The dumbbells should create such a load that the last movements in the last approach are difficult. It is worth making a reservation here - “with difficulty” means that the movement is performed, but it is difficult or impossible to maintain the correct technique of the exercise.

To more accurately control this condition, remember what “muscle failure” is.

This is the point that indicates the inability to perform the movement with proper technique.
It is the correct execution of the exercise that gives the result. At home, monitor the position of your shoulder blades, elbows, knees, hips and shoulders. If you feel unable to do a repetition without breaking the exercise technique, rest.
You have selected the appropriate weight of the projectile if this feeling occurs on the tenth repetition of the 3rd set.

To select the appropriate weight, start doing the exercise with minimal weight.

This is also very useful because you will initially learn how to perform the exercise correctly using the technique. The weight of the projectile depends on how many muscles are involved in the exercise. To train your back or abdominal muscles, you will need a weight 2-3 times heavier than to train your biceps or triceps. Also, the wider the muscle, the heavier the dumbbell required to train it.

A feeling of lightness after completing a set of approaches indicates that the projectile is too light. The projectile must be increased by 5–10% of the previous mass. Moreover, it is necessary to increase the projectile, and not the number of movements.

Maintain the same number of sets and movements throughout your workouts.

Exercises with dumbbells for boys. Exercises with dumbbells for schoolchildren.

Exercises for weight loss

The fight against excess weight is a complex process that requires not only regular training, but also the right approach to creating a daily diet. Exercises with dumbbells for weight loss are one of the options for fat-burning cardio training. It can include all the basic exercises described above, only the interval between approaches must be reduced to 30 seconds.

If your level of physical fitness allows, it is also recommended to increase the number of repetitions of each exercise in one approach - from 25 to 30.

Training with dumbbells aimed at losing weight has its own nuances:

You need to start exercising with a little weight - it’s better to take half a kilogram dumbbells, and then move on to 1 kg; The training program should be designed so that maximum attention is concentrated on problem areas - exercises that work well on the inner surface and biceps of the thighs, buttocks, etc. are often added to the basic ones; The training must be comprehensive - it is impossible to lose weight locally; Fat-burning exercises should be carried out at a high pace - only a significant increase in heart rate (that is, effective cardio exercise) will help get rid of extra pounds; The duration of the workout is at least 40 minutes.

So, home workouts with weights (dumbbells or water bottles) will not only help you tone your muscles, but also burn extra calories. The correct technique for performing basic and isolation exercises and gradually increasing the working weight will help you achieve the desired result - a slender, toned body.

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"Pancake" arithmetic

We came across the Bowflex SelectTech 552 model. The maximum weight of one dumbbell is 24 kg, the minimum is 2.3 kg, with 13 more intermediate values ​​between them. The advantage of this model is the small adjustment step, which with small weights is approximately 1.1 kg. For those who need more weight, the SelectTech 1090 has a range of 4.5kg to 40.8kg and 17 settings.

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The strange numbers above are explained simply: dumbbells are marked in pounds (from 5 to 52.5). It's confusing at first, but if you practice regularly, it's easy to get used to the "conventions." Experienced athletes will confirm that happiness is not in kilograms.

The small white button on the right unlocks the switch mechanism. For home use, Bowflex dumbbells are a whole new world. Their closest analogue in terms of the range of scales is a professional dumbbell rack in a fitness club, from which you can take a piece of equipment of the required weight at any time. Small adjustment steps and instantaneous switching are what can turn maintenance training into developmental sports training.

For example, if today you can squeeze a little more than last time, do not miss the opportunity, take more weight. If you don’t have enough strength for the last approach, lose a kilogram and follow the plan.

Provided that the “pancake” is level in its slot. Theoretically, the same range of weights and even the same small steps can be achieved using regular dumbbells. However, practice shows that fiddling with threaded or spring locks, moving “pancakes” from place to place, can be simply laziness, even between exercises, not to mention between approaches. It’s easier to finish with what you have, doing fewer or more repetitions. Simpler, but not more effective.

Interestingly, in one application SelectTech can outperform even that same dumbbell rack from the fitness club. The thing is that, unlike fixed-weight dumbbells, SelectTech can be asymmetrical. To do this, just set the switches on one dumbbell to different positions. Asymmetrical dumbbells, with proper skill, help train not only the flexor and extensor muscles, but also the rotator muscles, which are responsible for rotating movements of the hand. Traditionally, training rotators (pronators and supinators) is the domain of dial dumbbells.

It is impossible to turn the switch without placing the dumbbell in the stock.

Women's fitness with dumbbells: is it harmful or beneficial?

Why do many supporters of a healthy lifestyle bypass fitness with weights on the tenth route? The most common reason is articles in popular glossy magazines, where poorly educated authors scare their readers with increased testosterone levels and monstrous muscle growth. Gullible beginners do not consider it necessary to check the information and simply refuse strength exercises. Because of this, their exercise program becomes meager and ineffective, because the muscles can only be toned with the help of additional load.

As an argument against women's fitness with dumbbells, the figures of female bodybuilders who appear on the covers of specialized publications are usually cited. Beginning athletes should know that it is simply impossible to acquire such a form without high-intensity training and medications, because a woman’s body is not prone to significant muscle growth. If you are not going to spend dozens of hours a week in the gym while simultaneously consuming sports nutrition, throw away all prejudices. Fitness using dumbbells will not deprive you of your femininity and charm, but will give you a toned and slender figure with well-defined breasts.

When is the best time for a younger student to do exercises? How to prepare for gymnastics?

Man by nature must move a lot. It’s not for nothing that they say that movement is life. The less a child moves, spending all his free time near the TV, the more health problems he gets.

Children's specialists are sounding the alarm and reminding parents that children's bodies should be actively moving at least 10 hours a week, and for younger schoolchildren this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.

Naturally, parents have too little time, but still dedicating 20 minutes in the morning and 20 minutes in the evening for exercise is not that difficult.

Basic fitness exercises for the pectoral muscles

Before starting a workout, you need to warm up your muscles. To do this, you can do a few vigorous swings of your limbs or run in place for 5-10 minutes.

For the first fitness exercise you will need dumbbells and a fitball. Instead of a gymnastic ball, you can use a chair or bench, but then the load on the spine will be higher. Take dumbbells in your hands and place your upper torso on the fitball, leaving your buttocks hanging. Stretch your arms vertically up and then place them behind your head. The movement must be carried out while inhaling, strongly tensing the abdominal muscles. Having reached the extreme point, exhale and return to the original position. In total you need to do 4 approaches of 10-12 times. This exercise is used to work the upper pectoral muscles and increase the elasticity of the bust.

The next exercise is a classic bench press, which is performed in the same position. Make sure your thighs are parallel to the floor, your abdominals are tense, and your knees are bent at right angles. Holding dumbbells in your hands, place your palms in your chest area. Slowly press the weight up, squeezing your pectoral muscles as much as possible. At the top point, pause for a few moments and smoothly lower your arms. For women's fitness to be effective enough, control every movement. The total number of approaches is 4 sets of 12 repetitions.

A complete workout for the pectoral muscles is impossible without such a fitness exercise as dumbbell flyes. There are many options for doing this: on an exercise ball, on an incline bench and lying on the floor. The latest version is the most accessible and therefore used more often than others. Dumbbell raises must be done in several stages:

• lie on the training mat with your stomach up;
• Stretch your arms with dumbbells towards the ceiling, but do not straighten them completely. Palms should be facing each other;
• Without straightening your elbows, spread your arms wide to the sides;
• when your limbs almost touch the floor, freeze for a few seconds;
• smoothly return to the starting position;
• do 4 sets of 12 repetitions.

It is not for nothing that this exercise is performed slowly, because it is considered very traumatic. If you want to make the task more difficult, do not increase the pace, but try the version with a rise of the body. In this case, you will need a bench, the surface of which should be set at an angle of 45 degrees. Arm raises on a bench are performed according to the classic pattern, but the main load falls on the upper chest.

Training legs and buttocks with dumbbells

Let's consider a set of exercises, the purpose of which is to work out the back, inner, outer and outer surfaces of the thighs, buttocks and calves:

Plie squat. Your feet should be positioned wider than your shoulders. The feet are turned outward. Keeping your back straight, you should perform a regular squat (the dumbbell should be located between your feet at this time). The minimum number of repetitions is 15-20 × 4 sets.

Effective exercises with dumbbells for the buttocks - bending on one leg. Starting position: feet brought together, dumbbells in hands. The body moves forward, one leg (straight) is pulled back. The extreme point - the body and leg form one horizontal line. Hands with weights are lowered down. The exercise is performed alternately 20 times on each leg.

Lunges to the side. Dumbbells are placed on the shoulders or behind the head. The body leans forward, the pelvis moves back. Step to the right - squat. The body weight is concentrated on the right leg. The left leg is absolutely straight. Return to original position. The exercise is repeated for the other leg.

Important: while performing the approach, you must not lift your feet off the floor.

It is recommended to carry out such training with dumbbells three to four times a week. The duration of the lesson is 30-40 minutes.

We should not forget that any workout should end with stretching - this will help avoid soreness.

Video: Fun exercises for a child

Remember that it is impossible to force a child to exercise like hard labor. It is important that he himself wants to work with you. Therefore, first of all, we demonstrate the importance of charging with our own example.

Children at this age are already excellent at thinking and analyzing, and if you are constantly lying on the sofa, growing a belly, then you simply will not be able to force your child to study - personal example is more effective than all other methods.

Sport is useful at any age. If a child is interested in any kind of exercise, this will only strengthen his health, endurance and contribute to physical development. Dumbbells are a small but effective piece of equipment that children can exercise on their own at home. Of course, compliance with certain techniques and rules is required. Not every exercise with dumbbells for children will be useful. In this article we will look at recommendations on how to choose equipment for a child and how to train with it correctly.

Criteria for choosing weights

The main factors that should be considered to make the best choice of dumbbells for women are:

• Type (collapsible or monolithic structures);
• Weight;
• Comfortable grip.

Solid (monolithic) dumbbells are two metal balls connected by a bar. The main disadvantage of such designs is the lack of weight correction. However, this type of weighting material will be appropriate in the following situations:

• If several family members are involved in fitness at once;
• Solid dumbbells are easier to handle; they do not need to be constantly disassembled and reassembled;
• Monolithic structures are less dangerous;
• One-piece weights have a neck that is comfortable for a woman's hand.

The best option, of course, is collapsible dumbbells. They are like this:

• Classic – dumbbell bar + weights (as for a barbell) from one and a half to 10 kg, secured with locks;
• Variable weight dumbbells – equipped with mini-discs and levers to adjust the weight. Such designs are produced with clamps, rubber bands on the neck and other equipment.

Obviously, for home training, the first option of collapsible dumbbells is better suited - such weights are cheaper, more accessible and more convenient.

As for variable weight dumbbells, they usually have a more comfortable (narrow) bar - making it easier to train with.

It is recommended to avoid weights with plastic pancakes - they are impractical and quickly break down at home. Don’t forget about the locking latches for the pancakes - without these devices, training will be inconvenient and traumatic.

Also, before purchasing sports equipment, you should pay attention to models with a rubber-coated bar - they do not slip in the palm of your hand during exercise, so the risk of injury is minimized

How to choose the right fitness equipment for a healthy lifestyle fan

Sports stores offer a wide selection of dumbbells that are suitable for most fitness exercises. There are usually two types of projectiles: solid and collapsible. Dumbbells of the first type are a monolithic structure, while the weight of collapsible models can be adjusted. The second option is optimal for advanced athletes and beginners who demonstrate rapid growth in physical performance.

When choosing dumbbells for strength fitness, pay attention to their shape. Most deep chest exercises are done while lying on your back, but over time you may want to tone up your arms.

That’s when hex dumbbells, which are convenient to use while lying down, will come in handy. If you plan to limit yourself to strengthening the pectoral muscles, do not pay attention to this parameter.

As for the weight of dumbbells, it is determined based on the ultimate goal of the exercise. If you need fitness to maintain good shape and well-being, use equipment up to one and a half kilograms. The same can be advised for beginners who are not yet familiar with strength exercises. If your goal is to gain some muscle and make your figure more athletic, give preference to dumbbells weighing more than 1.5 kg.

For proper training, you will need a comfortable gymnastics mat. Its non-slip surface made of elastic material will reduce the load on the spine when performing exercises in a lying position. It is also advisable to get a fitball and a special adjustable bench. This set of sports equipment will allow you to get the most out of your activities.

Set of plates for the bar

If you have been involved in sports before and simply decided to train at home, do not think that small 0.5 or 1 kg weight plates will not be useful.

These discs will allow you to select the appropriate weight of the projectile and change it smoothly. With 5 and 10 kg pancakes, a heavy total weight is gained. Remember that for training at home on two bars you will need at least four plates of the same weight (2 plates per dumbbell). For some exercises, the wide diameter of the discs is inconvenient, so it is better to constantly keep a lot of 2 kg plates in stock.

The set of pancakes for beginners is as follows:

• 5 kg – 4 discs;
• 2 kg – 8 discs;
• 1 kg – 4 discs;
• 0.5 kg – 4 discs.

The kit for professionals looks like this:

• 10 kg – 4 discs;
• 5 kg – 8 discs;
• 2 kg – 8 discs;
• 1 kg – 4 discs;
• 0.5 kg – 4 discs.

An amateur kit will last beginners for six months or a year. Calculate, the total weight is 21 kg per dumbbell, and to increase the amount to a professional level you need to buy 4 weights for 5 and 10 kg.

Benefits and advantages of home exercises

Fitness training will help strengthen muscles, restore their tone, so that the silhouette lines become clearer and more toned, and fat folds disappear. These transformations are possible with regular home exercises, which have a number of advantages.

• Home fitness classes are more accessible. There is no need to adjust your time at the gym to fit your work schedule; you can start training at any convenient time.
• The most common equipment for home exercises is dumbbells. Exercises with them do not require a lot of space and space, and you can sit in any convenient corner of the apartment with maximum comfort.
• Home workouts are very economical financially. They do not require the purchase of an expensive subscription, sports uniform and accessories. But if you can choose any comfortable clothes for studying at home, then you should approach the choice of shoes thoroughly. It is best to purchase good sports sneakers in order to jump and run without risk, and also to prevent the sole from sliding on the floor covering.
• During individual classes at home, girls can choose the exercises they need, focusing on lagging muscle groups. During group classes in a fitness center, the trainer focuses on working out basic muscle groups, and this increases the risk of lagging behind in the development of certain muscles.

A pleasant bonus of fitness training at home will be the ability to select musical accompaniment for your workout from your favorite tracks. Music has a powerful stimulating effect on a person, so a selection of favorite compositions will increase the desire to practice and help you do your best.

Core workout

Basic exercises are those exercises, the process of which affects several muscle groups and joints. A set of exercises for beginners using dumbbells looks like this:

Squats. In the standard version, the legs are positioned shoulder-width apart and dumbbells are held in the hands. The buttocks must be slowly pulled back and lowered down so that at the lowest point they are parallel to the knees. You can't bend your back. It is better to stay at the bottom for 3-5 seconds and quickly return to the starting position. You should do 4 sets of 20 squats (the interval between sets is no more than a minute).

To tighten and build muscles

collapsible dumbbells

For the dumbbell row you will also need a rack. This option is expensive and takes up a lot of space in the room.

But it has certain conveniences:

• No need to assemble and disassemble weights.
• Nothing will fall off or unscrew.
• You can quickly change the weight of the dumbbells.
• If you decide to work out with a friend, you can do it together at the same time.

• Price.
• Dimensions.
• They collect dust.

• Cheaper compared to a dumbbell row.
• They take up little space. If necessary, the dumbbells can be disassembled and hidden in different places, as if they were not there at all.

• It must be assembled and disassembled after each change of scales. No matter how much you practice, it will still take some time.
• If the plugs are not screwed on properly, the pancake may fall to the floor. However, this happens very rarely.

Let us draw your attention to the fact that it is better to take dumbbells with rubberized plates. Firstly, rust will not form at the junction of the plate and the neck, and secondly, they are more pleasant to the touch and will not clank when dropped

Yes, and they look neater.

Why do we need weights from 2 to 12 kg? It's simple - to tone the muscles and increase their volume, the load must progress.

The set of exercises will be slightly different from those given in the previous case:

• Standing dumbbell press.
• Standing dumbbell raises to the sides (lateral).
• Bent-over dumbbell raises.
• Bent over row.
• Front squat with dumbbells.
• Deadlift.
• Plie squat.
• Lunges with dumbbells.
• Flexion and extension of arms with dumbbells.
• Dumbbell bench press.

More weight

Weight loss fitness with dumbbells for women

You will need a mat or towel and a pair of dumbbells weighing up to 3 kg.

You can replace them with a couple of large water bottles. Do 25 sets of each exercise and immediately move on to the next one. Having completed the entire complex, rest for 2 minutes, then start over. You need to do three laps in total.

This type of training is called circular training and allows you not only to strengthen muscles, but also burn excess fat. As a result, you lose weight and acquire a seductive figure. The complex should be performed at least three times a week, interrupting only for one day. After a month, you can slightly increase the weight of the dumbbells or add three repetitions in all exercises.

Warm-up

We start with four deep breaths. Then we move on to the march, gradually increasing the tempo

We actively dance to music for 15 minutes, then carefully stretch the main muscle groups. If you have an exercise bike or mini-stepper at home, you can start warming up with them

It is very effective to train outside. Before exercise, go for a short run or jump rope.

Exercise one - slender legs

Squats. We take dumbbells in our hands, place our feet shoulder-width apart, feet parallel. We squat, moving our buttocks back and slightly tilting our straight back forward, as if you want to sit on a stool. When we rise, we transfer our body weight to our heels, but do not lift our toes off.

Exercise two - fighting with the "breeches"

We perform ballet plié. Stand up straight, place your feet wider than your shoulders, and turn your toes out 45 degrees. We hold dumbbells in our lowered hands. We imagine that there is a wall behind us. We go down, spread our knees to the sides, but don’t touch this wall! Squeeze your buttocks with all your might and push your pelvis forward. When we rise, we will transfer the body weight to the outer parts of the feet and heels. Don't let your hips drop low.

Exercise three - strong buttocks

Lunges. We stand in a lunge, while bending the knee of the front leg at a right angle. The back leg is straightened and rests on the toe. We lower the knee of the back leg down, but do not touch the floor with it. The body is perfectly straight, we don’t lean forward

It is very important to maintain the center of gravity on the front heel of the foot when lifting.

Exercise four - graceful hands

We stand straight, knees slightly bent, feet shoulder-width apart. Then we take dumbbells, press our elbows to our torso and turn our palms forward. We bend our arms all the way up, without lifting our elbows, and straighten them. Having completed all the repetitions, we linger at the top point, count to 10 and extend our arms.

Exercise five - “sharpening” the back surface of the hand

The starting position is the same. We raise our arm from the dumbbells above our head, and with the other hand we fix the elbow on the outside. Bend your arm and lower the dumbbell down behind your head. Don't move your elbow and don't bend your lower back! After completing all the repetitions, change hands.

Exercise six - narrow waist

Standing, place your feet shoulder-width apart. Bend your knees and push your pelvis forward. Maintaining this position, we lean to the side, stretching our right straight arm up and to the left above our head, and with our left hand, on the contrary, down and to the right behind our back. Let's spring to the side and down, up to thirty times in each direction. We add five “springs” every week, bringing their number to 100.

Exercise seven - flat stomach

Lie down on the floor, bend your legs and pull your knees to your chest. Palms behind the head at the back of the head. We spread our elbows, chin pointing to the ceiling. We lift the shoulder blades off the floor with an exhalation, while using the force of the press to lift the tailbone and buttocks up. We return with a breath to the floor. Don't lift your lower back off the floor!

Hitch

We lie down on the floor and stretch well. We pull the right knee to the chest, then straighten the leg up and pull it towards ourselves. The same movements - on the other leg. Then we sit down cross-legged, stretch our arms up, to the sides and back. Place your bent right elbow to your side and stretch your left hand to the right, while not lifting your buttocks off the floor. Repeat on the other side. We carefully stand up and take several deep breaths. Class over!

These exercises work great on all problem areas of women and quickly give wonderful results!

Marina Kim for the site “f-Journal.Ru”

Selection of dumbbells for home fitness classes

For home fitness training, you can use various equipment: a hoop, an expander, a jump rope, but the most practical option is dumbbells. They take up little space in the house, are convenient to store, and exercises with them are quite simple to master at the initial stage.

Dumbbells are designed for strength loads that are necessary to tighten and strengthen muscles. As a result of lifting weights, microdamages occur in muscle tissue, which heal during the recovery stage. It is this process that allows you to increase muscles and tighten them, but this requires heavy loads.

At the initial stage, dumbbells weighing 1-2 kg are enough for girls. They will allow you to safely learn and consolidate the correct exercise technique without risk to health. Over time, the body will adapt to the load, and it will need to increase. The weight of the dumbbells is gradually increased to 5 kg, and then increased as needed. Therefore, when selecting dumbbells, it is better to opt for the collapsible version, so as not to buy new equipment every month.

Positive effects of dumbbells

Dumbbells strengthen the muscle ligaments of the arms, tendons, and develop the elbow and shoulder joints. During classes, the muscles of the back and abdominals are used. During exercise, blood begins to flow faster, carrying more oxygen and nutrients throughout the body. Thus, the positive effect goes to all parts of the body. Blood vessels are strengthened, overall tone and immunity levels increase.

Strength training strengthens not only the body, but also the spirit. Children who regularly engage in sports, even simple exercises at home, adapt better to a new environment, they have higher emotional stability and assimilation of information.

At what age can children buy dumbbells?

One of the main questions that concerns parents is: at what age can a child start lifting dumbbells? Indeed, this is very important information that everyone whose children show interest in this sports equipment needs to know.

The age at which children can master exercises with dumbbells is 7 years. In younger children, the bone skeleton is still too fragile and heavy lifting can negatively affect its formation. Usually, “little athletes” begin to reach for the apparatus if they see how mom or dad trains. In this case, you should not refuse your child, discouraging his craving for sports. Buy him plastic toy dumbbells - this will completely satisfy his interest and will not harm his health.

From 7-8 years old, you can buy real dumbbells of a certain weight for your child. Before starting any strength training, it is advisable to consult your family pediatrician and make sure that there are no contraindications to such exercises.