Methods 1: Exercise muscles safely.
1, go to play outdoors. Running, cycling, swimming, doing sports, walking in the forest, etc. Everyone can exercise their muscles inadvertently, and it is also the safest and most interesting. Gather a group of friends to play a basketball game, start treasure hunting, jump into the swimming pool and wrestle in the yard-just as many adults advocate cross-training, that is, exercise muscles through various sports, children can unconsciously achieve the purpose of exercising while playing.
2. Be sure to warm up before exercise. Although children are flexible and energetic, they also need to warm up. Low-intensity aerobic exercise such as walking, jogging and skipping rope 5 ~ 10 minutes before exercise can effectively relax muscles and promote blood flow.
No matter where you are, you can exercise your muscles with your own weight. Never scale down an adult's exercise plan and apply it to children. This practice is very dangerous. In addition, children's energy and natural flexibility enable them to engage in all kinds of sports without bearing heavy burdens. More importantly, as long as you use your brain a little, you can turn these sports into games or small competitions; I don't know how many times more interesting it is than going to the gym! Do pull-ups while playing the climbing frame, or take the initiative to ask the pusher when swinging, and exercise the arm muscles.
Jumping on one leg, jumping while walking, sprinting, etc. are all good ways to exercise leg muscles by using their own weight.
You can make full use of climbing wall in the playground to practice rock climbing, which is a good exercise for the muscles of arms and legs.
4. Do push-ups. This is one of the most effective and simple exercises to train upper body muscles. When doing push-ups, first lie on the ground and touch the ground with your hands and toes. Then, the arms force the body off the ground. Stop when your arms are almost in a straight line, then slowly bend your arms and lower your body. When the distance between the body and the ground is about 15 cm, straighten your arms and stay away from the ground. Repeat the above actions in groups of 10, and rest after each group is finished 1 to 2 minutes. Lower your hips to the level of your shoulders.
Keep your back straight.
Hands shoulder width apart. However, the farther away your hands are, the more you can exercise your chest muscles; The closer you are, the more you can exercise your arm muscles.
5. Find a partner to do sit-ups with the ball. Sit face to face with friends, knees bent, toes pointing to toes. A person holds the ball in his hand, then sits up straight on his abdomen, looks into the other person's eyes and passes the ball to the other person at the same time. During the whole process, your ass and feet can't leave the ground. Repeat the above actions until one of you is too tired to continue. Always keep your feet on the ground and try to keep your shoulders in a straight line.
Concentrate on your abdominal muscles and sit up straight.
6. Organize some strange competitions to exercise muscles in different parts of the body. Turn the regular race into various interesting races, so as to stimulate children's interest in participating, and unconsciously let some of their muscles get exercise. In order to strengthen the upper limb strength of the participants, you can try to combine the relay race with the following exercises. Bear crawl: land on all fours, raise your hips, and climb forward with both hands and feet. Do you feel exhausted after climbing a few times? Many football and rugby teams are still doing strength adjustment training in this way.
Crab crawl: Sit on the ground, knees bent, hands and feet on the ground. When exercising, the hips are lifted forward and backward, or moved left and right respectively. This way can exercise the arms, abdomen and thighs.
Bobby's action: his legs jump forward. When landing, squat down and do push-ups. Then get up quickly and repeat the previous actions.
Lunge: Although it looks slow, this kind of exercise is very helpful for building hip and leg muscles. Lift your right foot, take a big step forward as far as possible, and then slowly lower your knees and hips. Then stand up and repeat the previous action, but this time step out of your left foot first.
7. Write with your legs and exercise your core muscles and leg muscles. Although this kind of exercise can't make people's heart beat faster, it can apply mental work to the competition. Isn't it interesting? After lying down, lift your legs and press your toes down to make your lower body as straight as a pencil. Then you can write in the air with your feet. Try how much you can write. Putting your hands under your hips can increase your sense of balance and reduce the difficulty of movement.
Organize a "spelling bee" and invite friends to participate. In addition to spelling English words, contestants have to write them with their legs.
8. Use the resistance belt for some lightweight weight training. Resistance band is a long and elastic fitness tool, which can safely simulate weightlifting exercises. Think of the resistance belt as a huge rubber band-during stretching, the belt will produce reverse elasticity to resist you, so the longer it stretches, the harder it will be to continue. You can do the following exercises with the resistance belt: hold one end of the resistance belt in your hand and step on the other end. Keep the elbow position unchanged and pull the resistance band toward the chest. After doing 10, switch to the other hand to continue.
Hold both ends of the resistance band with both hands. Open your feet shoulder-width apart and stand in the middle of the resistance zone. Open your arms and pull up the resistance belt (as if in a surrender posture). Keep your knees slightly bent during this process.
Grasp one end of the resistance band with your right hand and step on the other end with your left foot. Keep your back straight and turn your hips to your left foot, as if you want to touch the toes of your left foot with your right hand. Then turn around and try to pull the resistance belt as high as possible to the right side of your body. If you don't know how to do it, think about classic disco dancing or pulling the rope when starting the lawn mower.
9. Stretch your limbs after the end. Relaxation exercises can relieve muscle tension and make it play a better role in the following exercises. In addition, proper stretching can also avoid muscle aches and make you refreshed and welcome a new day. Be sure to take time to rest after exercise. Your body needs time to recover, so don't exercise the same muscle for two days in a row.
10, you should know that children can't lift weights until they reach puberty. Practicing weightlifting barbells does not make children's muscles strong, and it is unhealthy. Your muscles, tendons (connecting bones and muscles) and ligaments (connecting bones and bones) have not fully grown, and pressure may break them. Therefore, you have to wait patiently to enter adolescence. Children can completely replace 450g-2300g dumbbells with safer resistance belts.
Physical self-esteem training is more effective for children. Muscle exercise doesn't have to be at the expense of injury.
Method 2: Start lifting weights.
1. You can exercise your muscles by lifting weights after puberty. Teenagers can exercise their muscles in the gym. In fact, they can build strong muscles more easily than adults. Hormones can not only promote the rapid growth of teenagers' bodies, but also accelerate metabolism and promote muscle growth. Most teenagers from 12 to 14 can try weightlifting. When your body shows the following signs, it means that you have entered puberty: you are starting to smell.
acne
Grow body hair (boy)
Shoulders widen and breasts thicken (boys)
Breast development (girls)
2. The focus of practice is to do repeated lightweight weightlifting, rather than just lifting weights several times. It is the safest and most effective way for teenagers to exercise their muscles to master the correct posture and develop safe weight-lifting habits. At first, you may be able to lift a heavy barbell once or twice while lying on the exercise bench, but if you continue to increase the weight, your posture will become more and more nonstandard. You need to find a weight that is both challenging and comfortable, and then try to complete 8 to 12 repetitions. "Repetition" means the continuous number of actions. When lifting weights, your goal is to complete 8 to 0/2 times.
"Group" refers to a group of "representatives". Rest after each action 1 to 2 minutes. Try to complete 3 to 5 "sets" in each exercise.
3. Make a basic fitness plan. Although every fitness magazine takes "the best muscle building exercise" as a gimmick to attract readers, basic exercise is still the best among all types of exercise. Most basic exercises belong to "compound weightlifting", that is, the muscles of many parts of the body are exercised at the same time, and the effect can be seen in a short time. It is suggested to start with the following movements, and then enter more complex special weightlifting exercises: bench press.
Shoulder push
deep squat
Hard inquiry (a way of credit inquiry)
Bend over and row.
4. Exercise for 3 to 5 days a week, with no more than 1 hour per day. Remember, your body is still developing, and too much exercise will have a negative impact on your body. If you keep forcing yourself to exercise to get better grades, you may get hurt and have to stop exercising, which is really not worth the candle. Short-term high-frequency exercise helps to maintain correct posture and promote muscle health. In order to ensure adequate rest, exercise days should be spaced apart.
If the exercise time is too long, people will feel tired, thus ignoring the accuracy of posture. And an hour can make you pay more attention to motor skills.
5. Ensure the accuracy of technology. Technology is the key to gain muscle quickly and safely. Don't try to teach yourself, you need a coach, parents or personal fitness consultant to find and correct your mistakes. The following points need special attention: keep your waist straight. Never bend your lower back when lifting weights. Try to hold your chest out and lean your shoulders back. As long as we pay attention to the posture of shoulders and chest, the problem of back bending can be solved.
Joints must never be completely straight. Before returning to the initial position, the arm joints that lift the weight should be slightly bent.
If you feel uncomfortable, stop exercising immediately. "Hard work will yield" is just a good wish, and this sentence cannot be applied to sports. If you feel a sharp pain in your muscles or joints, there must be something wrong with your movements.
6. Within 30 minutes after exercise, you need to drink water and eat to promote muscle growth. If you want to make your muscles strong, you must take in protein and energy. Protein doesn't need to overdo it, just add some in time after exercise. In addition, it is also important to replenish water. Be sure to drink 2 to 3 glasses of water after exercise. What to eat after exercise is beneficial to gain muscle? The following foods are for reference only: turkey or chicken sandwich.
fruit cup
Peanut butter sandwich
Energy bars, oatmeal bars or fruit and nut bars.
7. Health products cannot replace the nutrition in food. Those health products that claim to make you gain muscle or lose weight quickly in a few weeks are basically unsafe; Teenagers are in a critical period of growth and can't touch health products. There is no shortcut to nutrition. Instead of relying on health products whose efficacy has not been proved, it is better to work hard on a healthy and balanced diet. Make sure to eat protein (chicken, fish, eggs), complex carbohydrates (oats, sweet potatoes, beans, whole grains), fruits and vegetables every day-it is these foods that constitute a high-quality and balanced diet. A healthy diet can provide your body with enough capacity to get the best exercise effect.
Never use drugs containing steroids to enhance the effect of fitness. This method will be harmful to the health in a few years.
8. Consult your doctor before exercising. Take the opportunity of the annual physical examination to ask the doctor what advice you have for your fitness plan. First, you need to make sure that you don't have any health problems, and then ask your doctor how to make a safe fitness plan. Even if you are fully prepared, you should follow the doctor's advice to achieve the best exercise effect.
Method 3: Know your child's muscles.
1, remember, children are unlikely to grow muscles before puberty. The human body needs hormones to grow big and strong muscles, and hormones will not be secreted until after puberty. Therefore, don't force children to practice weightlifting or engage in any training programs, it's just a waste of effort. Children naturally grow muscles when they grow into teenagers. For children, the purpose of exercise is not to gain muscle, but to have a healthy body.
Don't focus on weightlifting, strength training is the key. Weightlifting, fitness and weight lifting are very dangerous to the developing muscles of children. Strength training mainly focuses on correct skills and safety, rather than trying to lift the maximum weight. Children's weight lifting will damage the growth plate, that is, cartilage blocks that have not yet grown into bones, and this kind of injury will accompany children. Increasing muscle strength and building muscles are two completely different concepts. Let children know that having lean muscles also has many benefits, such as having a healthy weight; Better performance in sports; Become more confident. In short, let children understand that the body cannot become "strong" before puberty.
3, 7 to 8 years old children can start strength training. If the child can follow the instructions well and is eager to become strong, you can give him some low-intensity training as early as 7 years old while ensuring safety. If children can participate in organized sports activities, they are basically qualified for strength training.
Mastering the right skills is more important than exercising muscles. Because most children can't exercise muscles, the focus of training is to learn the correct exercise methods and avoid sports injuries. Only by mastering the skills can we lay a good foundation for future exercise. The following points are worth noting: keep the spine upright. When stretching, the lower back tends to bend forward or backward, which is not right. Just stand up and open your shoulders, and your back will naturally be flat.
Never overstretch your joints. Overstretching means bending your joints slightly in the opposite direction. For example, if you stretch your knees too hard, your feet will bend upward.
Develop healthy running habits. When running, keep your back straight and the middle of your feet touch the ground, not your heels. The pace should be moderate and the speed should be fast.
When children are doing strength training, adults must take care of them. While exercising muscles, children are also trying to learn complex movements; At first, they inevitably encountered all kinds of difficulties. Therefore, it is necessary for adults to supervise from the side to help them correct their wrong actions and improve their exercise efficiency while avoiding injuries.
Tips The best way to exercise muscles is to stay active, often go outdoors and participate in various sports activities.
Playing basketball and football are both good sports.
When lifting weights, the posture must be correct, otherwise the back will be easily injured.
Try competitive sports, such as badminton, table tennis or tennis.
Warning: If you are not ready, don't throw yourself into exercise blindly. Reluctant exercise is often harmful to your health.