{"id":6421,"date":"2008-10-17T14:59:56","date_gmt":"2008-10-17T19:59:56","guid":{"rendered":"http:\/\/magic1host.com\/blog\/2008\/10\/17\/bodybuilding-advice-weight-training-for-teenagers-part-2\/"},"modified":"2008-10-17T14:59:56","modified_gmt":"2008-10-17T19:59:56","slug":"bodybuilding-advice-weight-training-for-teenagers-part-2","status":"publish","type":"post","link":"https:\/\/magic1host.com\/blog\/?p=6421","title":{"rendered":"Bodybuilding Advice – Weight Training for Teenagers (part 2)"},"content":{"rendered":"
by Mick Hart<\/div>\n

Make the routines fun and not monotonous and never insist on forcing youngsters to carry out an exercise they cant handle. Start with free standing and flexibility training , and concentrate on sporting skills which require team work. Don’t forget as expressed in part 1 that all weight training exercises should be light to medium, avoiding spine bending activities such as heavy low squats and other dangerous exercises such as dead lifts.<\/p>\n

Weight training can cause spinal injuries, so a lifting belt should be worn at all times. I would recommend exercises such as light barbell squat to parallel and presses behind the neck to start off with. The bar should always be padded and never bounce the barbell on the spine area at the back of the neck. Bench presses are also an important exercise, but always under the watchful eye of a spotter as it has been known for bars to drop on lifters necks causing death, so NEVER carry out Bench presses alone.<\/p>\n

The majority of dumbbell exercises are no problem at all, but always make sure the collars are secure. Lying triceps stretches for the arms and standing lateral raises for shoulders. While performing sit ups for abs, stick to the crunches version, keeping the knees bent and aim for fitness by encouraging high repetitions. Sometimes forgotten at this age is hygiene, so train in clean clothes and footwear which will help to avoid infections such as athletes foot.<\/p>\n

TRAINING THE OVER 14’s A far safer and preferable age to commence training with weights is over 14 years of age. Almost any exercises can be used again with the possible exception of over heavy dead lifts or barbell rowing, which can place the lower back into an unstable position, and heavy squats, again which may cause low back pain, knee problems and problems later in life with the hips.<\/p>\n

Now is the time to increase exercise routines and muscular development will soon be visible. Normal warm up exercises should always be observed to avoid any back or muscle injury. Pay attention to style combined with a full range of movements, and encourage participation in sporting activities such as gymnastics or martial arts. A trainer must be vigilant at all times and he is fully responsible for any teenagers health and safety.<\/p>\n

THE UNDER 14s ROUTINE Begin by warming up with running on the spot, twists, knee bends and arm swings and then start with the 1st exercise. Ex 1: Press behind neck with barbell. 8 to 10 times, twice. Ex 2: Half squats to bench top with barbell. 1 set of 12 reps for the legs and lungs. Always use Squat stands and Teenagers must always train with a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 using a light weight, which helps chest expansion and always use after squats while still out of breath.<\/p>\n

Ex 4: Barbell bench presses 1 x 10 reps, have a spotter standing by, don’t bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don’t cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then its ok to add more sets, great to obtain that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.<\/p>\n

TRAINING ROUTINE FOR THE OVER 14s Don’t forget to warm up Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time ensure you go right down full range, but don’t bounce at the knees. Make sure a spotter is close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight isnt so important, light to medium is enough, the main objective being to develop chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12<\/p>\n

Ex 6: One arm dumbbell rowing 3 x 8 for lats and arms and shoulders, use fairly heavy weights as this is quite a safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and main bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and finally pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for added resistance, calves on a block to obtain max stretch, always a must in calf training.<\/p>\n

Forcing high poundage is not recommended, just work on slow but sure progress. Encourage a healthy diet which includes proteins, vegetables and fresh fruit. At this age enough rest and relaxation is vital for their well being and the should be kept mentally alert while not training. A range of pursuits and hobbies is ideal will help to keep them mentally aware on focused on training.<\/p>\n

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About the Author:<\/div>\n
By Top UK Bodybuilding And Steroid Expert<\/a> Mick Hart. Learn how to Build Lean Muscle <\/a> At Micks new Blog<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Make the routines fun and not monotonous and never insist on forcing youngsters to carry out an exercise they cant handle. Start with free standing and flexibility training , and concentrate on sporting skills which require team work. Don’t forget as expressed in part 1 that all weight training exercises should be light to medium, avoiding spine bending activities such as heavy low squats and other dangerous exercises such as dead lifts.<\/p>\n","protected":false},"author":168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[96],"class_list":["post-6421","post","type-post","status-publish","format-standard","hentry","category-training","tag-training"],"_links":{"self":[{"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6421","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/168"}],"replies":[{"embeddable":true,"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6421"}],"version-history":[{"count":0,"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6421\/revisions"}],"wp:attachment":[{"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/magic1host.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}