Each boy when looking at the figure in a mirror begins to dream that it would be very pleasant to strike all surrounding with such bicepses as at the real bodybuilders. Only what it is necessary to begin a training with the body with? At the same time, the bar is strictly forbidden to be lifted to children up to 12 years. Muscles at boys at all not such, as, for example, at men who are more than 20 years old.
Instruction
1. Up to twelve years, hormonal reorganization for the present did not begin, at boys the muscles contain few proteins, minerals, fats and there is a lot of water. Therefore the child's muscles pretty fast are tired, they are not ready to sustain any big physical activities yet. Besides, the skeleton still grows, and rather big wasting of energy will be able to slow down this growth. Intervertebral disks at the teenager contain a lot of moisture too therefore physical vertical activities on a backbone will be able to promote emergence to hernias nuclei pulposi.
2. Boys can strengthen muscles using exercises with body weight, without any burdening, that is without use of the weight and a bar. And there is nothing to think of a bar and weights up to 16 years, and then – it is possible to be engaged with them only under the leadership of the trainer. At the same time boys from 14-15 years can be engaged in exercises with dumbbells (weight not exceeding 1-1.5 kg), only lying that to save a backbone from deformation.
3. It is necessary to begin exercises with pullings up on a horizontal bar, push-ups and squats. In 13–14 years 3–4 times will be enough able to be tightened. And, if in 15 years the guy can be brought up 20 times – he is strong and ready to classes with burdenings.
4. Also, many exercises increase force of muscles by stretching which do muscles elastic. At the same time, the stretching repeated many times will give to muscles endurance. Therefore the most useful exercises for boys, are exercises with an expander. It is necessary to train at first on an hour, every other day. And to do it in the middle of the day. Day of rest should not be full inaction for muscles which perhaps even a little bit hurt after the yesterday's training, it is necessary to carry out the smooth exercises based on stretching in day of rest. So muscles will be able quicker to be restored and be prepared for the next training.
5. During the training, loading has to be a variable: muscles of hands worked, then calves when executed exercises of an abdominal press worked, further it is possible to execute exercises for hips or the top humeral belt and so on.