The main rule of training for teenagers is to develop the habit of exercising regularly. It takes at least 28 days to form a love for the sport. People who exercise regularly for more than one month are more likely to keep the habit.
The benefits of sports for teenagers are both in the development of muscles and in strengthening the skeletal system. Of particular importance are exercises with body weight – they help to create an athletic posture without overloading the spine. A set of simple exercises for beginners is in the material below.
Workouts for teenagers
According to research, fitness during adolescence has a positive effect on the development of the musculature of the body. Because testosterone levels in boys are at their highest between 14 and 18 years of age, exercise can change body shape especially quickly.
At the same time, bodyweight exercises are the best choice – they develop strength, endurance, coordination of movements and neuromuscular communication. Strength training with barbells and dumbbells in adolescence is not recommended because it can harm growth.
In particular, heavy exercise can excessively increase testosterone levels – while blocking the body’s natural processes for increasing body height. For this reason, training of teenagers in the gym in many countries of the world is allowed only from the age of 17-18.
What sports are suitable?
The greatest benefit for the body of adolescents is swimming. Regular training in the pool helps not only develop the muscles of the press, pump up the muscles of the back and straighten the spine, but also improve the respiratory system – creating a wide chest.
Also, from the point of view of influencing the figure, exercises on the horizontal bar and uneven bars are useful – including all kinds of pull-ups and push-ups. However, in the end, almost any kind of sport is useful for teenagers – especially team sports (football, basketball, volleyball).
Exercise program for boys aged 14-18
Teenagers can perform the following physical exercises both in the gym and at home. At the same time, it is more convenient to work out at home with a special fitness mat for training – it will reduce the slip of the body and create cushioning when resting with your hands:
Elbow Plank
The plank is a static exercise to strengthen the muscles of the body. It is necessary to linger in the position of a stand on the elbows for at least 20-30 seconds, maintaining a normal breathing rhythm and feeling tension in the abdominal muscles. The body should be extended in a straight line, the gaze is directed in front of you.
Side plank with leg raise
After the teenager is able to complete 3-4 sets of the elbow plank exercise (with a delay of 20-30 seconds), it is recommended to move on to the side plank. The weight of the body is on one hand. An additional complicating element will be lifting the legs – this develops a sense of balance.
Push ups
Push-ups are one of the most versatile bodyweight exercises. Regular push-ups develop the muscles of the chest, and the exercise with a kickstand increases the load on the shoulder girdle. In turn, push-ups on the fists (like diamond push-ups) increase the load on the triceps.
Reverse crunches
As an exercise for developing the press, regular and reverse twists are great for teenagers. The benefits of reverse crunches are that they develop lower abs, strengthen leg muscles, and positively affect posture problems caused by a constant sitting posture.
Exercise “Burpee”
The burpee exercise is a key functional exercise for engaging all the muscles in the body at the same time. In fact, this is a lying emphasis with a transition to a semi-squat and further jumping up. The exercise is performed by counting technically correct repetitions for a certain amount of time.
Lying pelvic lift
Starting position – lying on your back. Then, due to the activation of the gluteal muscles and the rectus abdominis, it is necessary to lift the pelvis and hips up – and linger for 2-3 seconds, squeezing the buttocks as much as possible. In total – 10-12 repetitions. Exercise develops neuromuscular communication and improves posture.
Bench push-ups for triceps
To perform this exercise, you will need a bench or chair. The mechanics of the movement is to lower the body as low as possible (without rounding the back), then to push it up as high as possible. In fact, due to the strength of the triceps, it is necessary to lift the body weight above the position of the palms.
Roller curls
In order for a teenager to pump up the press, it is important to learn how to feel the work of this muscle group. Roller crunches help with this task, since the exercise involves movement precisely due to the muscles of the abdomen.
Pull-ups
Pull-ups are the most important physical exercise for boys over 16. When performed correctly (and regularly), it can change the figure beyond recognition in a few months – including broadening the shoulders, strengthening the arms, and even increasing height.
Lunges
One-leg forward lunges are exercises to develop the muscles of the legs and strengthen the press. In particular, correct technique involves constant tension of the abdominal muscles during the movement. In addition, it is important to monitor the rhythm of breathing. Do 2-3 sets of 10-12 reps for each leg.
Benefits of Cardio for Teens
In addition to doing bodyweight exercises, it is acceptable for teens to do any type of cardio in the gym – including a stationary bike, ellipsoid, treadmill and rowing machine. In this case, the rowing machine will be the best choice .
Rowing is a sport that involves both the legs and the upper body. The rowing machine develops endurance, strengthens the cardiovascular system – and also has an extremely effective effect on improving the proportions of the figure in adolescents.
However, we recall once again that full-fledged strength training equipment, a barbell and dumbbells are not recommended for training boys under the age of 17-18 years. Not only do they put a vertical load on the spine, but they can also lead to an excessive increase in testosterone – which stops the growth of the body.
The first rule of training for teenagers is to develop a habit, which will require regular exercise for at least 28 days. In addition, until the age of 17-18 years, it is better for boys to limit themselves to body weight exercises – avoiding barbells, dumbbells and simulators.