When looking at his figure in the mirror, every boy begins to dream that it would be very pleasant to impress everyone around him with such biceps as those of real bodybuilders. Just where should you start training with your body? At the same time, it is strictly forbidden to lift the barbell for children under 12 years old. After all, the muscles in boys are not at all the same as, for example, in men who are over 20 years old.
Instructions
Step 1
Until the age of twelve, when hormonal changes have not yet begun, in boys, muscles contain few proteins, trace elements, fats and a lot of water. Therefore, the child's muscles get tired quite quickly, they are not yet ready to withstand any great physical exertion. In addition, the skeleton is still growing, and a sufficiently large expenditure of energy can slow down this growth. The intervertebral discs in a teenager also contain a lot of moisture, so physical vertical loads on the spine can contribute to the appearance of intervertebral hernias.
Step 2
Boys can strengthen their muscles using bodyweight exercises, without any burden, that is, without the use of kettlebells and barbells. There is nothing to think about a barbell and kettlebells until the age of 16, and then you can only work with them under the guidance of a coach. At the same time, boys from 14-15 years old can do exercises with dumbbells (weighing no more than 1-1, 5 kg), only lying down to protect the spine from deformation.
Step 3
You need to start the exercises with pull-ups on the horizontal bar, push-ups and squats. At the age of 13-14, it will be enough to be able to pull up 3-4 times. And, if at 15 years old a guy can do 20 pull-ups, he is strong and ready for weight training.
Step 4
Also, many stretching exercises, which make muscles elastic, increase muscle strength. That being said, stretching, repeated many times, will give the muscles endurance. Therefore, the most useful exercises for boys are exercises with an expander. You should train first for an hour, every other day. And do it in the middle of the day. The rest day should not be a complete inactivity for the muscles, which may even hurt a little after yesterday's workout, you need to perform smooth exercises based on stretching on the rest day. This will help your muscles recover faster and get ready for the next workout.
Step 5
During training, the load should be variable: the muscles of the arms worked, then the calves were worked when the abdominal exercises were performed, then you can perform exercises for the hips or upper shoulder girdle, and so on.
