Congratulations at the outset that you have been thinking about the health and beauty of your body in a very good time! The age you have is a golden time and you can invest for a lifetime of fitness and health. No matter what purpose you have started exercising, this choice will help you and have a positive impact on your life. In this postal, we are going to answer all your questions about bodybuilding for teens.
The best age on adolescent bodybuilding
When we talk about bodybuilding for adolescents, it must be clear what kind of exercises do we mean? Power exercises differ from bodybuilding and weight work. So the age and time of dealing with each can be different.
No problem. Children do strength training; In fact, many childish sports, such as gymnastics or dance, are a type of power exercise that the child enjoys. Power practice for children and adolescents is okay; Until the techniques are done properly and there is no pressure on the child. Pressure means physical stress as well as mental stress that must be controlled.
But working with weights and dumbbells is permitted for the child to be mature enough to understand the instructor’s recommendations and behave accordingly. The next point is that only light weights for the child are allowed.
What age is suitable for adolescent bodybuilding?
Bodybuilding exercise for teens, very good; Provided they have the necessary physical fitness, know the restrictions and be responsible.
According to the American College of Sports Medicine, strength and bodybuilding training for adolescents whose puberty has begun increases muscle mass and strength. But if the teenager has not yet reached puberty, he will not be able to build muscle mass.
But keep in mind that adolescents who are still growing should not do adult bodybuilding exercises. Instead, strength training for a growing teenager should be part of a physical fitness training program (a program including strength, aerobic, flexibility and other types of exercises).
If the teenager has an expert trainer and adjusts his or her physical condition, bodybuilding will be helpful and effective for you. Many mythical bodybuilders, such as Jay Cutler and Arnold Schwarzenegger, began practicing as a teenager. You can get the teens’ special program from the fitting coaches.
Does bodybuilding disrupt adolescent growth?
Bodybuilding for adolescents does not disrupt their growth at all; Rather, by stimulating growth hormone, it also increases height. The only cause of growth disruption is to participate in competitions and take bodybuilding medicines. If your bodybuilding is principled with proper nutrition and standard exercises, it will also help improve your growth.
However, we should know that testosterone, male sex hormone, reaches its peak at about age 2. This hormone plays a key role in muscle growth and strength, natural growth, sexual behavior, and individual bone health.
Therefore, if as a teenager, your goal of bodybuilding is to increase muscle volume and strength, the age of 5 is the age of your body.
Bodybuilding program for the age of 5
If you are 5 years old or your age is about fourteen. You can use such an app. Below is an example of a bodybuilding program for 4 -year -old teens.
The first session
Move
Set and repeat
Holbter chest press
2 sets
Boat armpit
2 sets
Dumbbell’s head press
2 sets
Dumbbell Publishing
1 set
The back of the wiring arm
2 sets
Standing in front
2 sets
Crush 2 degrees
2 sets
Russian rotation
1 set
Fixed bike
1 minute
Holbter chest press
How to move
Lie on a smooth table first;
The distance of the hands is normal, slightly more open than the shoulder width, so that in the middle of the movement, a 2 degree angle between the arm and the forearm is created;
Separate the halter from the device and take it in front of your chest; This is the starting point of movement;
Put your breath in this point (tail action) and slowly lower the barbell to the point where the halter reaches your chest;
After a brief pause, do the exhaustion while raising the halter to your starting point;
(Put out your breath) focus on using your chest muscle, shrink at the highest point of the chest muscle, and after a little pause, slowly back down;
The halter must be in your control in all moods;
When you do the desired number of repetitions, leave the bar in place.
Wiring boat
How to move
First install the boat handle to the crossover;
Set the device at the lowest part;
Sitting back to keep your balance and legs, you can put two heavy dumbbells in front of your feet;
Hold the head and chest out smooth, so that the shoulder above the hips and waist is smooth and your body is not leaning backwards;
Pull the handle inward and pull the abdomen from your thigh to the body;
Then move forward;
Try just bending from the lumbar spine and creating thorough stretching in the armpit muscles;
Take your hands forward;
Pull the elbows back and collect your shoulders.
Dumbbell’s head press
How to move
While the spacing of the legs is about the size of the shoulder in each hand, take a dumbbell and stand;
Raise the dumbbell to the head, the elbows open and have an angle of about 2 degrees; This will be your starting point;
Now without leaning back or getting help from your legs;
Straighten the elbows to remove the dumbbells, pause for a moment, then slowly return to the starting point.
Dumbbell Publishing
How to move
To run this move first stand up straight;
Take the dumbbells in your two hands;
Bend your hands slightly from the elbow;
Raise dumbbells to the sides to the extent that the hands and heads are in the same direction;
Return your hands to the original state.
Behind the wiring arm
How to move
First place the wiring at the highest point and attach the smooth rod to it;
While the spacing of the hands is as shy and the palms of the hands are downward, hold it;
Should be a little forward while standing while standing.
The upper half of your hands should be close to the body and perpendicular to the ground;
Your forearm should also be in front of the wiring machine; This will be the starting point of movement;
At the same time as exhaling (breath out) using the back muscle, cut the rod to the place where the legs reach the legs and the hands are completely stretched;
The upper half of your hand should remain constant at all times;
After a brief pause at the lowest point at the same time by performing the tail (inserting the breath), return the rod to the starting point.
Standing in front of the bar
How to move
At first hold the barbell bar and stand up as the hands are as shoulder as the shoulder;
The palms of the hands should be forward and the elbows should be close to the body; This will be the starting point of movement;
Now, at the same time as the exhalation operation, move the rod upward and shrink the front muscle;
Keep the upper part of the hands constant when lifting the rod to the front of the shoulder;
Pause at the highest instant point, then slowly return the bar to the starting point.
Crush 2 degrees
How to move
Lie down on the ground to the back;
Separate your feet from the ground and bend and keep suspended;
Put your hands next to your ears;
Slowly and move up and down without hitting the back so that you lift your back from the ground so that you do not put pressure on your waist; Then return to the original state;
Do not have to be fully lifted;
Separation of your back from the ground is sufficient for a few centimeters until your strength and readiness levels are higher and you can make more range of motion.
Russian rotation
How to move
Sit down on the ground first;
The legs should be bent from the knee area and be separated from the ground;
You can also lock your feet in a fixed place to simplify your movement or put your heel on the ground to maintain a balance;
Tap the upper body slightly to the sloping;
Now, turn the upper body to the right;
Make sure you keep the abdominal muscles while performing the movement; Then return to the starting point;
Make sure you use the abdominal side muscles to rotate, not only to rotate the shoulders;
Repeat the same process in a rotational and rotating manner;
You can remove your legs from the ground to make the movement heavier.
The second session
Move
Set and repeat
Dumbbell’s front
2 sets
Sumo Squat Dumbbell
2 sets
Backpack
2 sets
Dumbbell’s hips bridge
1 set;
Standing dumbbell
2 sets
Hypical rope
1 set
Planck
1 set of 2 seconds
Long to the back of the dumbbell
2 sets
Dumbbell front
How to move
Sit on the bench and lean;
Put a dumbbell between your wrist;
Raise your legs now;
The hands can be supported by the edges or back of the body, and the legs do not need to be straightened so that the knees are locked.
Sumo Squat Dumbbell
How to move
First take a dumbbell in the middle of the body with both hands;
The distances should be more than the shoulder width, the knees slightly bent and the fingers of the sixty feet to the outward;
When you do this exercise, your hands should remain without moving, this will be your starting place;
Slowly bend your knees and go down until your thighs are parallel to the ground, then return to the starting site.
Backpack
How to move
First set the device according to your height, then lie down on the device;
The lower end of the machine should be on the back of your foot and a few centimeters below the calf;
Keep the upper body smooth and fixed on the device and make sure the legs are completely stretched;
Now take the side handle of the device and straighten your toes; This will be your starting point;
Raise your feet as far as possible without shook the thighs;
Pause at the highest instant point then return the legs to the starting point.
Dumbbell’s hips bridge
How to move
Lie down on the back of the floor;
Your head and palms are completely on the ground;
Put the left knee slightly and place the soles of the foot on the floor;
Put a dumbbell on the lower part of your abdomen;
In this case, try to remove your hips and back from the ground and reach the top as far as you can;
Then insert a contraction into the hip muscles and slowly down so that the hips do not hit the ground.
Dumbbell
How to move
Take a suitable dumbbell number first;
Keep your feet open as much as your shoulder width;
You can stand on a low -altitude edge or platform to experience more stretching while running;
Try up and down on your claws;
Note that go up and down on one leg and the dumbbell is kept on the same side of the body and the other hand is kept as a reliance.
Rope
How to move
Hold both ends of the rope in the hand, place the rope behind your head;
Lift your hands, cross the rope over your head and bring it down;
Jump from it when it comes to the ground;
Find the right speed you can keep it fixed to rotate the rope;
You can use different techniques and speeds to create diversity;
The sport rope is exciting, challenges your reaction speed and needs a lot of energy;
A person weighing 2 kg burns about 2 calories in 5 minutes, compared to more than 2 calories that a person will consume during the same time.
Planck
How to move
This is an important exercise movement for the abdominal muscle;
Placed in a proper position on the ground and place your body weight on the thumb and forearm;
The elbows should be bent and exactly under the shoulders;
Keep your body smooth all the time and maintain this form as much as you can.
Long to the back of the dumbbell
How to move
Stand perfectly as you hold dumbbells in your hand and next to your body;
This will be the starting point of movement;
Now take a step back by performing the tail (in -the -breath) with the right foot;
A front leg and one foot is placed in the back of the body;
The hands beside the body to be stretched;
Move downwards until the knee of the hind foot does not hit the ground and the front knee does not get out of the thumb;
Bodybuilding program for the age of 5
The first session
Move
Set and repeat
Dumbbell’s breast press
1 set;
Single -bent dumbbells on the bench
2 sets of each hand
Press of the device
2 sets
The back of the dumbbell’s arm
2 sets
Standing in front
2 sets
Last
2 sets
Butterfly
1 set
Fixed bike
1 minute
Dumbbell’s breast press
How to move
First select a suitable pair of dumbbells and lie down on the couch;
The hand must be smooth and stretched to start the movement and the dumbbells are above the chest;
Dumbbells down to the chest and then gently move upwards;
When you come down, try your elbow and arm angle to be a 2 degree angle;
At the top of the movement, try not to keep your elbows completely smooth to move the pressure on your joints.
Single -hand bent dumbbell on the couch
How to move
Bend slightly to run this move;
So that the hips are leaning back and the knees are slightly bent, but do not get out of the claws;
Take a dumbbell with one hand and take the other hand on a stand or good;
For this exercise you can put your knees and opposite hand on the bench to maintain stability;
The left foot should be away from the body and its floor flat on the ground;
Then, while the upper body is parallel to the surface of the earth, take a dumbbell with your left hand;
The palm should be toward your body and your hand should be completely stretched, keep the waist straight, this is the starting place;
Now, at the same time as the dumbbell raise the elbow to the elbow, take a slightly behind the upper body;
Keep your arms close to your body, and at the end of the range of movement, shrink the back muscles;
Keep the contraction for a moment;
Return the dumbbell to the starting place at the same time as keeping your waist straight;
When the number of repetitions is finished with the left hand, do the same number of repetitions with your right hand.
Press of the device
How to move
Sit on the head of the head first;
Take the handles of your side, bend the elbows, and keep in the same direction with your upper body; This will be the starting point of movement;
Raise the handles by straightening the hands;
Pause at the highest moment, then return the handles to the starting point.
The back of the dumbbell’s arm
How to move
Lie on the table as you hold the dumbbells in front of your shoulder;
The hands should be completely stretched and formed with a upper body or ground;
Your palms should be fixed in front of each other and the elbows; This will be the starting point of movement;
Subscribe to the dumbbells down to the side of the ear;
Be careful to have the upper half of the hands and elbows constant;
Return the dumbbells to the starting point using the back muscles.
Standing in front of the bar
How to move
At first hold the barbell bar and stand up as the hands are as shoulder as the shoulder;
The palms of the hands should be forward and the elbows should be close to the body; This will be the starting point of movement;
Now, at the same time as the exhalation operation, move the rod upward and shrink the front muscle;
Keep the upper part of the hands constant when lifting the rod to the front of the shoulder;
Pause at the highest instant point, then slowly return the bar to the starting point.
He sat down
How to move
Lie on the ground to do the long movement;
Be on the ground on the ground;
The hands up to the top of the head to be completely stretched;
Try to skip your hands from the legs forward by lifting the upper body and separating the shoulders from the ground and then returning to the starting stage;
Do not inflict a heavy blow at all and do not get too far.
Butter
How to move
Stand straight first to the shoulder width;
The hands beside the body to be smooth and stretched;
Try to place on the tip of your toes and jump up and close your hands over the head;
When you come down, the legs are close together and then the legs re -jump;
To execute this move, run the impeller once and once the butterfly move from the front.
The second session
Move
Set and repeat
Dumbbell Step
2 sets
Long
2 sets
Static squat relies on the wall
1 set of 2 seconds
Hip bridge
1 set;
The foot is sleeping
2 sets
Periodic standing
2 sets
Hypical rope
1 set
Dumbbell Step
How to move
Stand in front of a platform or put three or four steppes on each other;
Take two suitable dumbbells and hold beside your body;
First go up with the right foot and then pair the other foot next to you;
Then come down with the same right leg;
Run with the other foot after the specified repetition is over.
Long
How to move
Choose two suitable dumbbells and keep them out of the body;
Stand up at the beginning of a smooth movement;
Remove a long step forward;
Place the back foot on the tip of the toe and move down until the knee of the back does not hit the ground and the front knee does not get out of sixty feet;
Then move upwards and take one step and run the move again.
Static squat relies on the wall
How to move
Lean on the wall first;
Open your legs as much as your shoulders and put them a little further than your body;
Move downward, as if you are sitting on the chair;
Stay a little in the same position and then run the move again.
Bridge
How to move
Sleep on the ground so that your feet are on the floor;
The angle of the knee is 1 to 2 degrees and the palms of the hands are next to the body and on the ground;
Raise your hips and waist up as you have your body smooth and your hips completely contract;
Then slowly return to the original state.
Sleeping foot side
How to move
To lie down on the floor;
The legs are overwhelmed;
Try to move the upper foot upwards;
Then return to the original state;
Do the same move for the other by completing one side of the body.
Staircase
How to move
Stand straight and your feet are close to each other;
Choose a suitable dumbbell number and your hands are stretched by the body;
Then go on to the top of your toes and turn up and down;
Stretch and contraction should be forgotten;
Take one hand to keep your balance.
Rope
How to move
Hold both ends of the rope in the hand, place the rope behind your head;
Lift your hands, cross the rope over your head and bring it down;
Jump from it when it comes to the ground;
Find the right speed you can keep it fixed to rotate the rope;
You can use different techniques and speeds to create diversity;
The sport rope is exciting, challenges your reaction speed and needs a lot of energy;
A person weighing 2 kg burns about 2 calories in 5 minutes, compared to more than 2 calories that a person will consume during the same time.
Important Tips of Adolescent Bodybuilding in Growth Age
As we said, the type of bodybuilding of adolescents should be different from other age groups, and attention to the following is essential for adolescent bodybuilding exercise.
Never forget to warm up before exercise!
Body warming is necessary before any exercise. Stretching will warm your muscles and prevent possible damage during exercise. It also increases the flexibility of your muscles and joints. Do not forget to do stretching after the exercise is over to cool the body.
Do cardio exercises too!
You also have to work on cardio and aerobic exercises. Aerobic exercises are essential to enhance your fitness. The first benefit of aerobic exercise reaches your heart and guarantees your cardiovascular health.
Be careful in choosing your weight!
Be sure to choose a weight as much as you can. Choose a weight that is not too heavy or light. Work cautiously in the first months to make your muscles well strengthened. Work under the supervision of a coach to make the move wrong.
Make changes to your lifestyle!
In addition to exercising, making only a few more changes in your life can help your fitness and health. For example, if you love watching a movie, exercise while watching the movie (sit down on the ground and do the sitting down; either dumbbell or stab on a fixed bike.)
I also suggest you go to school by bike or walk. Use stairs instead of elevators or escalators. Sleep 1 to 2 hours every night. Do not smoke, never drink alcohol and do not try any drugs. By doing so, within a few years, you will become a professional athlete!
Have a good nutrition!
Eat 2 meals and 2 snacks a day. Be careful not to forget the promise before and after training! Drink plenty of water. You can also use flavored sports drinks. Eat less unhealthy and fast food. Such foods are often full of unhealthy fat, cholesterol, salt and sugar.
Do not do breast movements every day!
The risk of exercising is a great deal for the entire muscle group. But the muscle group is more common. Excessive breast training is one of the worst habits that adolescent boys experience. At age 6, the muscles of the chest have grown and dried that you become like the early humans. Each time the pressure is applied to them, the muscles are torn, so they need enough time for recovery.
Learn muscle balance!
Exercise your whole body, both upper and lower. Many people either focus on the bottom of the trunk or upper body. Adolescents need to strengthen the base muscles in order to distribute strength and energy in their activities.
So be sure to follow the lower and upper body exercises. In addition, you should also have balance, body weight training and plastic.
Don’t work too heavy!
Another important thing about bodybuilding for adolescents is the intensity of training. The body of a teenager is still growing. In order not to put pressure on your growth page, you should avoid heavy weights.
If you are about 5 years old, you can slowly run the principles of heavy weight, but if you are about 5 years old, you should do endurance-exercise and learn the correct form before lifting heavy weights.
What is nutrition for adolescents in bodybuilding?
As a teenager, you have the opportunity to create good eating habits at an early age. If your weight is low and you want to get volume, take a clean volume from the beginning.
Try to supply the carbohydrates you need with complex carbohydrates such as whole wheat bread, oatmeal oatmeal, brown rice, potatoes, fruits and vegetables. Also, include a variety of proteins such as tuna, chicken, fish, cheese, and protein chic in your nutrition, which is essential for muscle building and body growth. Balance your meals with healthy fats such as olive oil, fish oil, natural peanut butter and nuts.
Be proud of yourself that you know what a clean volume is. Because, many who seek weight and volume get dirty volume! (Get a lot of calories but worthless and unhealthy such as drinks and ice cream).
If your nutrition program is based on a clean volume at the beginning, you will soon become a pattern in school and among your companions and even at the club between adults! Someone who admires all his organs and wants him!
Are teens allowed steroids and medication?
Not at all! In bodybuilding, adolescents do not need to take medication and steroids. You may compare yourself to adult and experienced bodybuilders in the club environment and wish you to reach their bodies earlier, or even people want to sell medication to you; But you certainly are not allowed to take any medication or hormone.
Your body naturally produces the hormones it needs, and you should never disrupt your hormonal balance at this age. Just be strong and continue your workouts. Think of the fact that you will eventually become a professional athlete.
When will I plan for adolescent bodybuilding?
You should not use any internet or your friends’ program, as the conditions of each person are different. The trainer is not just for the plan, but it must teach you how to move the movements correctly and answer your questions.
The correct form of executing bodybuilding movements is very important; A detailed injury at an early age may affect you for years and harass you. To get a proper program with your personal conditions, we introduce you to phytamin. Practice with your personal program by installing the Phitamine program. You can also share all your questions with the trainer during your app.
Final speech
Exercise and bodybuilding are very suitable for adolescents and can help their ability and fitness. Of course, you should be careful about choosing the type of exercise and how to do it and consider the difference between the adolescent body from other ages.
In this article, we discussed the issue of bodybuilding for adolescents and outlined all the important points about it. We also provided an example of a suitable program for this age period.
