For children of this age, if you want to exercise with dumbbells, it is recommended to use dumbbells with a maximum weight of about half. When exercising, the group below medium speed should combine rapid explosive exercise, and it should be more explosive. If it is a profession (at this time, some sports schools have begun to carry out special training), it can only be carried out by coaches according to training arrangements, and parents are more likely to provide adequate nutritional supplements for their children to meet their needs.

At this time, most boys enter adolescence, their bodies grow rapidly and their epiphyses begin to heal. The epiphysis of children with early development basically healed by 15 years old. At this time, proper stimulation of bones will increase the density of bones, promote the growth of bones and make children develop better. Moreover, at this time of exercise, the child's muscles and strength increase very quickly, laying the foundation for future physical fitness and health.

Parents often worry that premature dumbbell exercise will affect their children's height, which is normal. But as long as it doesn't require heavy load and direct vertical compression of bones, most training will promote children's growth, that is, it can help children grow taller. Bare hands, dumbbells, barbells and other sports methods can give the body some longitudinal stimulation. Professional training is not the same as general fitness training. No matter how hard you work at ordinary times, you are still far from your major. Therefore, there is basically no need to worry that children will be "stretched" when exercising at ordinary times.

However, children's neural development is not completely perfect, which is more suitable for fast and short-term sports types, while long-term and sustained sports will lead to nervous system tension, but it is easier to get tired. Moreover, repeated movements will also reduce children's interest in sports. Therefore, it is suggested to carry out some quick and explosive exercises, which not only exercise the explosive power of children, but also exercise their quick response ability. When doing fast sports, the weight is too big to be fast and too small to be effective, and 50~60% weight is more suitable.

Therefore, it is recommended that children aged 13~ 15 do dumbbell exercises, which can lift up to half the weight.