It is important for parents to instill in their child adolescence desire to play sports, 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 will be the regular performance of special exercises for a teenager. There is a whole range of exercises that are easy to do in the morning and in the evening. Such actions are beneficially reflected in the development of plasticity and coordination of movements, strengthening immunity. Charging a teenager makes disciplined, instills a desire to play sports.

How important is exercise for a child?

Charging for a teenager is of decisive importance in physical development. In children aged 12-14, there is an active growth of the body, changes at the mental level. Puberty occurs. During the period of hormonal transformations, it is important for boys and girls to resort to activities that help strengthen muscles and bones, and train the cardiovascular system.

Gymnastic exercises provide an early adaptation of the not fully formed child's body to change. Regular exercise for a teenager of 12 years and older makes it possible to feel less tired in the evening. Physical activities allow avoiding the occurrence in the body of schoolchildren of stagnant processes that lead a predominantly sedentary lifestyle.

Where to begin?

Involve a teenager in physical activity reasonable, going on morning or evening runs with the whole family. good option aerobics, gymnastic exercises at home will serve. Parents should set an example for their child by systematically devoting time to training. Do not stop exercising for a long time. Otherwise, long breaks will not allow the body of a teenager to get stronger. You need to start with light exercises, systematically increasing the load.

Neck warm-up

Starting exercises for teenage girls and boys should be done with a neck warm-up. Feet are shoulder width apart. The back is held in natural curves. Hands are placed on the waist. 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 the warm-up, try not to tilt your head back too much. Otherwise, the risk of injury to the cervical vertebrae increases.

Shoulder girdle work

Charging for a teenager continues by exerting loads on the shoulders. Take a stable position. Hands spread apart. The limbs are bent at the elbows. Palms are taken by the shoulders. Smoothly outline circles in the air with the elbows according to the clockwise movement. Perform rotations in reverse side. Do a series of ten repetitions of the exercise.

Body tilts to the side

In the starting position, the feet are shoulder-width apart. The back is kept straight. One palm is placed in the pelvic area. The second hand is brought over the head. After exhaling, the body of the body is inclined in the direction where the raised limb is looking. Change hands and repeat the movement in the opposite direction. Exercise is performed 10 times on each side.

Exercise "Mill"

The set of charging exercises for teenagers should include movements known as the “Mill”. Take a vertical stand. Legs spread shoulder width apart. Hands are placed to the sides in a horizontal position. While inhaling, tilt the body forward, keeping the back straight. Palms alternately try to touch the opposite toes of the feet. Exhale and return to the starting position. During charging, a series of such movements is made of 6-8 repetitions.

Touching the toes of the feet

Legs are shoulder-width apart. The upper limbs hang loosely along the body. On exhalation, tilt the body forward. The fingers of the palms try to reach the toes of the feet. After inhaling, slowly return to the starting position. During the exercise, they maintain a leisurely pace, try to avoid unnecessary rocking of the body and various kinds of jerks.

Exercise "Bicycle"

Lay on the back. The upper limbs are extended along the body. The legs are raised at an angle of about 45 °. They perform rotations of the feet in space like torsion of bicycle pedals. Then do similar movements in the opposite direction. Each approach is given close to 15-20 seconds. Exercise perfectly develops the gluteal muscles, strengthens the abdominal muscles, and activates blood circulation.

Squats

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

Leg forward lunges

In a vertical stance, a slight bend in the lower back is created. The palms are brought together at chest level, arms bent at the elbows. Having taken a breath, they take out one foot far in front of them, resting on the floor. The knee should be at the level of the toe of the foot. The back leg plays the role of a support. Return to starting position. Repeat the exercise with a change lower extremities. Similar to squats, the exercise contributes to the provision of feasible loads on the legs and buttocks.

We offer you morning exercise complex for young men.

Exercise 1

Starting position: standing, feet shoulder-width apart, arms extended in front of you.

1. While inhaling at the expense of “one-two-three”, raise the right hand up, and lower the left hand down, bend the back.

2. On the exhale to the count of "four-five-six" take the starting position.

Note:

Exercise 2

1. Circular rotation of the head in one direction - 4 times.

2. Circular rotation of the head in the other direction - 4 times.

Note: repeat the exercise 3 times, breathing is free.

Exercise 3

Starting position: standing, feet shoulder-width apart, arms extended forward.

1. While inhaling at the expense of “one-two”, make 2 jerks with your hands to the sides.

Note: perform the exercise 8-10 times.

Exercise 4

Starting position: standing, feet shoulder-width apart, hands on the belt.

1. Spread your arms to the sides.

2. As you exhale, lean forward and reach with your left hand to your right foot.

3. Unbend and stretch your arms to the sides.

4. While inhaling, take the starting position.

5. Repeat everything in the other direction.

Note: perform the exercise 4-6 times.

Exercise 5

Starting position: standing, holding the back of the chair with your right hand.

1. While inhaling, raise your left foot on the toe and swing your right foot forward (Fig. 1).

2. On exhalation, take the starting position.

3. Repeat all with the right foot. Note: do the exercise 5-6 times.

Figure 1. Exercise 5

Exercise 6

Starting position: standing, feet shoulder-width apart, hands on the belt.

1. While inhaling at the expense of “one-two”, simultaneously jerk the right hand up and the left hand down.

2. On the exhale to the count of "three-four" take the starting position.

3. Repeat the first and second movements with a change in the position of the hands.

Note: perform the exercise 8-10 times.

Exercise 7

Starting position: standing, legs together, hands on the belt.

1. While exhaling, do a squat, straighten your knees and lean forward.

2. While inhaling, take the starting position.

Note: perform the exercise 8-12 times.

Exercise 8

Starting position: standing, legs together, jump rope in hands.

1. Jump rope 10 times on the right leg.

2. Do the same with the left foot.

Note: repeat the exercise 2-3 times, do not hold your breath.

Exercise 9

Starting position: standing, legs together, arms along the body.

1. While inhaling, step with your right foot and stretch your arms forward, step with your left foot and raise your hands up (Fig. 2).

2. Step with your right foot and take your raised straight arms back.

3. As you exhale, step with your left foot and lower your arms down.

Note: perform the exercise 2-3 minutes.

Figure 2. Exercise 9

Girls, these fitness exercises are for you! Pretty teenage girl Jessy Lipke, who follows from an early age healthy lifestyle life and exercise daily, will show weight loss exercises for teenagers.

If you want to lose weight or just have a beautiful figure, do these exercises 3-6 times a week. And in a month you will see dramatic changes! Girlfriends will envy you, and the boys will not be able to pass by.

Girls, do not wait until you grow up and become adult women! Get started now, following the example of Jesse Lipke. While her teenage friends spent time watching TV, playing video games and eating fast food, Jessie Lipke was guided by her parents (her dad is a doctor and trainer, and her mom is a nutritionist), gymnastics, Pilates, dance coaches and other fitness professionals exercised and ate exclusively fresh whole foods daily, which contain high-quality proteins, healthy carbohydrates and “correct” fats ().

Now Jessie Lipke leads herself teen fitness according to the program developed by her father, a professional trainer and doctor.

This fitness workout will only take you 20 minutes. It starts with, then there are cardio exercises necessary for losing weight (be sure to do them, they burn fat very well!). Then you'll do some strength training to get your muscles in amazing shape, and you're done.

Fitness exercises for weight loss for teenage girls:

Warm up:

• walking and running in place
• small circles with hands
• big circles with hands
• leaning to the side
• swing your arms

Cardio exercises for weight loss:

• running in place
• jumping with arms up
• 3 bouncing steps forward and 3 back
• jumping towels
• running in a semi-squat in place

Water break 🙂

Strength exercises for a beautiful figure:

• push ups
• sit-ups
• plank
• forward
• moving bar
• invisible chair against the wall
• raising the knees to the chest lying down
• a bike
• kicking the ceiling

Water break 🙂

Stretching:

• leg stretch
• tendon stretch
• abdominal stretch

Fitness exercises for teenagers (for weight loss and a beautiful figure):

Exercise 1. Feet together, arms down. Slowly take your hands to the sides, turning your palms up, bring your shoulder blades together, straighten your back and rise on your toes and - inhale; with an exhalation, return to the starting position.

Exercise 2. Feet together, fingers clasped behind the back so that the hands lie on the lower back. Stretching the clasped hands back, turn the palms inward, take the shoulders down as much as possible, bring the shoulder blades together, straightening the back, rise and the socks - inhale; with an exhalation, return to the starting position.

Exercise 3. Feet together. Clasp the fingers of bent hands in front of the chest, slowly stretch your arms up, turning your palms up; straightening your back and rising on your toes, stretch hard - inhale; lowering your arms to the sides and down, take the starting position - exhale.

Exercise 4. Feet shoulder-width apart, and put your hands behind your head with your palms on the back of your head. Slowly, arching your back, stretch your arms up wider; take your head back - inhale; with an exhalation, return to the starting position.

Exercise 5. Legs together. Slowly, arching your back and moving your head back, raise your outstretched arms forward and up, putting one foot back on your toe - inhale; lowering your arms to the sides and down, take the starting position - exhale.

Exercise 6. Feet shoulder width apart; take the stick by the ends and lower it down with outstretched arms. Bending your back and taking your head back, lift the stick up - inhale; return to the starting position - exhale.

Exercise 7. Feet shoulder width apart. Give tilts to the left and right (palms slide along the sides of the body). Don't bend your legs. Starting position - inhale, torso tilt - exhale.

Exercise 8. Feet shoulder width apart. Take the stick by the ends and put it behind your back on your shoulder blades. Do torso tilts to the left and right (legs remain straight). Standing straight - inhale, with the torso tilt - exhale.

Exercise 9. Feet shoulder width apart. Raising your arms up and straightening your back, slowly lean forward - exhale; return to the starting position - inhale.

Exercise 10. Feet shoulder width apart. Take the stick by the ends and lift it up - inhale. Slowly, with a straightened back, lean forward and take the stick behind your back, pressing it to your shoulder blades - exhale; return to the starting position - inhale.

Exercise 11. Feet shoulder-width apart, feet parallel, arms bent to the shoulders, elbows pressed to the sides. Turn the body to the left and tilt it back, raising your hands up - exhale; return to the starting position - inhale. Keep your legs straight all the time, do not move from your place.

Exercise 12. Feet shoulder width apart, feet parallel; take a stick by the ends and put it behind your back, on your shoulder blades - inhale. Make turns left and right, legs remain straight, do not move them; with a turn of the body - exhale.

Exercise 13. Feet shoulder width apart, hands on the belt. Make circular movements with the body, sequentially tilting it to the left, forward, right, back. Performing this exercise, keep the body straight and do not move your legs; breathe freely, without delay.

Exercise 14. Legs together. Slowly, leaning forward, bend your back, take your arms to the sides, bringing your shoulder blades together, raise your right leg back, make a “swallow”. Without bending the supporting leg, hold in this position for 2-3 seconds; breathe freely, without delay.

Exercise 15. Legs together. Inhale. Squat on toes, spread your knees wide, back straight, arms out to the sides - exhale. Return to the starting position - inhale.

Exercise 16. Legs together. Take the stick by the ends and lift it up - inhale. Squat on toes, knees wide apart, back straight, lower the stick on the shoulder blades - exhale; then return to the starting position - inhale.

Exercise 17. Stand with your back to the wall like this. to touch it with the back of the head, shoulder blades. heels. Spread your legs slightly, placing your feet parallel, turn your lowered hands with your palms forward and press them against the wall. Taking a breath, sit down on your toes, without looking up from the wall - exhale; return to the starting position - inhale.

From the above exercises, three sets of morning exercises were compiled.

Complex 1. Walking 15 seconds. Exercises: 1, 2, 4, 7, 9, 15. Running in place for 15 seconds, turning into walking - 15 seconds. Repeat exercise 1.

Complex 2. Walking 15 seconds. Exercises: 6, 12, 16, 14, 11. Jumps 15 seconds. Walking 15 seconds and breathing exercise 4.

Complex 3. Walking 15 seconds. Exercises: 3, 5, 8, 10, 13, 17. Walking 15 seconds. Breathing exercise 4.

These complexes of morning exercises are recommended for girls 7-15 years old and girls 16-19 years old. You need to start classes with complex 1, performing each exercise one or two times at a slow pace. Every three days, the number of repetitions increases by one, and so on up to 8-9 times.

Morning exercises should bring vivacity, good health and mood. If fatigue is noted after class, then the load is high. Classes should be continued, but between exercises, rest and reduce the number of repetitions. Classes should be held in a well-ventilated room, in a suit that does not restrict movement. Sick and weakened girls, before starting classes, should consult a doctor.

Some parents consider exercise superfluous (“why - there is physical education at school!”), Others do not have extra 15-20 minutes for children, “because it’s work!”. And only a few mothers and fathers understand the importance of exercise for the child, and specifically get up in the morning half an hour early in order to have time to cheer up with the child and prepare the body for the school / work day.

If your kids sleep in class and constantly shirk PE, this guide is for you!

When is it better to do exercises for a younger student - how to prepare for gymnastics?

Man by nature must move a lot. No wonder they say that movement is life. How less baby moves, lying all his free time near the TV and the more health problems he gets.

Children's specialists are sounding the alarm and reminding parents to move actively children's body should be at least 10 hours a week, and for younger students 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, allocating 20 minutes in the morning and 20 minutes in the evening for exercise is not so difficult.

Video: Gymnastics for primary school children

What does charging give?

• Prevention of obesity.
• Prevention of problems of the cardiovascular system, musculoskeletal system, and so on.
• Elimination of nervous tension.
• The return of the body to normal.
• An increase in mood is a psychological setting for a good day and a charge of vivacity in the morning.
• Full awakening (the child will come to class with a more “fresh” head).
• Activation of metabolism.
• etc.

How to prepare a child for charging?

Of course, it is difficult to get a child out of bed ahead of time - especially "for some kind of exercise." This wonderful habit needs to be instilled gradually.

As you know, it takes about 15-30 days of regularly repeated actions to establish a habit. That is, after 2-3 weeks of such classes, your child will already be drawn to them.

Without a mood - nowhere. Therefore, the most important thing in the formation of this habit is to tune in and.

In addition, it is important that the exercises for the child change periodically (children at this age get tired of the same type of training too quickly).

And do not forget to praise the child and in every possible way encourage any physical activity.

Video: Morning exercises. Charging for children

15 best exercises for children 7-10 years old - correct posture and increase muscle tone with a daily set of exercises!

If you are unable to go out to recharge Fresh air, then open the window in the room - training should not take place in a stuffy room.

So, to your attention - 15 exercises for younger students

The first 5 exercises are for warming up the muscles. It is absolutely impossible to do complex exercises immediately after sleep.

1. We take a deep breath and rise on our toes. We pull the handles up as high as possible, as if trying to reach the ceiling. We go down to the full stop and exhale. The number of approaches is 10.
2. Tilt your head to the left, return to the starting position for a couple of seconds and then tilt your head to the right . Next, we make circular movements with the head - to the right side, then to the left. Run time - 2 minutes.
3. Now shoulders and arms. Alternately raise one shoulder, then the other, then both at once. Next, we make swings up with our hands - in turn, then with the left, then with the right hand. Then circular movements with the hands, as when swimming - first breaststroke, then crawl. We try to do the exercises as slowly as possible.
   
4. We rest our hands on our sides and do inclinations - left, right, then forward and back. 5 times - in each direction.
5. We walk in place for 2-3 minutes, raising our knees as high as possible . Next, we jump 5 times on the left leg, then 5 times on the right, then 5 times on both, and then jumps with a turn of 180 degrees.
6. We stretch our hands forward, interlace our fingers in a lock and stretch forward - as far as possible . Then, without losing the lock, we lower our hands down and try to reach the floor with our palms. Well, we finish the exercise, trying to reach the ceiling with clasped hands.
   
7. We do squats. Conditions: keep the back straight, legs shoulder-width apart, hands can be clasped behind the head in a lock or pulled forward. The number of repetitions is 10-15.
8. We do push-ups. Boys do push-ups, of course, from the floor, but for girls, the task can be simplified - you can do push-ups from a chair or sofa. The number of repetitions is from 3-5.
9. Boat. We lie down on the tummy, stretch our arms forward and slightly up (we lift the bow of the boat), and also the legs - we connect them together, lift up the “stern of the boat”. We bend the back as hard as possible. The execution time is 2-3 minutes.
10. Bridge. We lie down on the floor (children who can descend onto the bridge from a standing position descend directly from it), rest our feet and palms on the floor and, straightening our arms with legs, bend our back in an arc. The execution time is 2-3 minutes.
11. We sit down on the floor and spread our legs to the sides. We alternately stretch our hands to the toes of the left foot, then to the toes of the right. It is important to touch the leg with the stomach so that the body lies with the leg - parallel to the floor.
12. Bend the left leg at the knee and lift it up, clap your hands under it . Then repeat with the right leg. Next, raise the outstretched left leg as high as possible up (at least 90 degrees relative to the floor) and again clap your hands under it. Repeat for the right leg.
    
13. Martin. We spread our arms to the sides, take the left leg back and, slightly tilting the body forward, freeze in the swallow position for 1-2 minutes. It is important that the body at this moment is parallel to the floor. Next, repeat the exercise, changing the leg.
14. We clamp an ordinary ball between the knees, straighten our shoulders, rest our hands on the belt. Now slowly squat down, keeping your back straight and the ball between your knees. The number of repetitions is 10-12.
15. We rest our hands on the floor and “hover” above it in the “push-up” position. And now slowly with the help of hands we “go” to a vertical position. We rest a little in the “ostrich” position and “stomp” with our hands forward to the original position. We go back and forth with our hands 10-12 times.

We finish the exercises with a simple exercise for relaxation: we stretch out “at attention” while inhaling, straining all the muscles - for 5-10 seconds. Then we sharply relax on the command “at ease”, exhaling. We repeat the exercise 3 times.

Motivation for a younger student to perform a daily gymnastics complex at home - useful tips for parents

It is difficult even for an adult to force himself to do exercises in the morning, let alone children - you need to try hard to accustom a child to this useful ritual. There is no need for motivation here.

Where to look for this motivation, and how to lure a child to exercise so that the child is happy with it?

• The main rule is to do exercises together! Well, if dad categorically refuses, then mom should definitely participate in this process.
• We turn on cheerful and cheerful music. Doing exercises in silence is boring even for an adult. Let the child choose the music!
• We are looking for an incentive in each case. For example, a beautiful toned figure to the envy of everyone can become an incentive for a girl, and a muscle relief that he can be proud of can become an incentive for a boy. No less incentive will be weight loss if the child is overweight.
• Looking for someone to imitate. We do not create idols (!), but we are looking for a role model. Naturally, we are not looking for him among bloggers and bloggers with beautiful bodies and emptiness in the minds, but among athletes or heroes of films / films that the child loves.
• Charging is needed to become stronger. And you need to be strong (strong) to protect younger brother(sister).
• In addition to 5 exercises for warming up the muscles, you need to choose another 5-7 exercises for direct charging. More for this age is not needed, and the training itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises so that the child does not get bored! Therefore, immediately make a large list of exercises, from which you will pull out 5-7 new ones for every 2-3 days.
• We talk more often with the child on the topic of health : why exercise is so important, what it gives, what happens to the body without physical activity, and so on. We are looking for thematic films and cartoons that we watch, of course, with the child. We often watch films in which young athletes achieve success - often such films become powerful motivators for a child to go into the world of sports.
• Arrange a sports corner for your child in the room . Let him have personal bars and rings, a Swedish machine, a fitball, a horizontal bar, children's dumbbells and other equipment. Reward each month of training with a trip to a trampoline center, rock climbing or other sports attraction.
• Use your own cravings to encourage your child to exercise. . For example, if a child loves a ball, consider a set of exercises with the ball. Likes uneven bars - do exercises on the nursery sports ground. Etc.

Video: Fun exercise for a child

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

Children at this age already think and analyze perfectly, and if you constantly lie on the couch, growing your belly, then you simply cannot force your child to study - a personal example is more effective than all other methods.