How to exercise during adolescence?

Adolescents refer to people between the ages of 14 and 16. Young people at this age need to exercise more to develop a good body. They can also improve their physical quality through exercise, making their bodies more beneficial and healthier. However, adolescents are in the process of physical development. If they do not pay attention to some matters during exercise, the harm will be great. How should we exercise during adolescence?

Weight training is not recommended before the age of 15 or 16. At this age, you can promote muscle development and growth by doing more physical exercises (such as jumping exercises, whole-body exercises, and stretching). After the age of 15 or 16, you can strengthen your muscle tissue and increase your strength through moderate weight training. Generally speaking, the weight you carry should not exceed half of your body weight.

Suitable for teenagers over 15 years old to do muscle exercises with bare hands:

Exercises that train the chest muscles: incline push-ups, regular push-ups, narrow-grip push-ups, and lever push-ups.

Exercises to train your abdominal muscles: sit-ups, supine leg raises, and reverse leg raises.

Exercises to train your back: pull-ups, close-grip pull-ups.

Leg exercises: squats, close-stance squats, and weighted squats.

Exercises to train your shoulders: Crow pose, wall stand. Or you can lift a bucket and do lateral raises and front raises. Do 3 sets of each exercise, 10 in each set.

Exercises to train the triceps: push-up series, handstand push-up series.

Exercises to train your biceps: pull-up series.

Calf: Single-leg calf raise.

Parts of the body trained each day: chest muscles, triceps, and abdominal muscles on the first day, legs, biceps, and back on the second day, and shoulders and calves on the third day. Then loop.

Number of exercises: It is enough to do two exercises every day (such as push-ups and sit-ups on the first day). Do 4 sets of each exercise, about 8 to 12 reps in each set, and rest for 1 minute between each set. Perform 4 sets of single-leg calf raises on each leg without resting.

Principles for increasing the difficulty of actions:

Chest: If you can do more than 15 incline push-ups, do regular push-ups. If you can do 15 narrow-grip push-ups, do weighted push-ups, and so on. The principles for upgrading the movements for the abdomen, legs, and back are the same as for the chest.

Shoulders: If you can do wall stand for 2 minutes, do crow pose. If you can do crow pose for 1 minute, do wall handstand.

If you are in adolescence, you might as well try these exercise methods. Adolescents must be careful when exercising, because the organs of the body are not fully developed at this time. Vaginal tightening says that you must not harm your organs when exercising. Many organs cannot be deformed. You must also remember to control your physical strength. talent