It is important for parents to instill in a child in adolescence a desire to play sports, strengthen the body. Otherwise, it is difficult to count on the full-fledged physical development of one's own child. The first step towards achieving the goal will be to regularly perform special exercises for the teenager. There is a whole range of exercises that are easy to do in the morning and evening. Such actions are beneficially reflected in the development of plastics and coordination of movements, strengthening immunity. Charging a teenager makes him disciplined, instills a desire to play sports.
How important is training for a child?
Exercise for a teenager is crucial in physical development. In children aged 12-14 years, there is an active growth of the body, changes at the mental level. Puberty occurs. During the period of hormonal transformations, it is important for boys and girls to resort to actions that contribute to strengthening the muscles and the bone apparatus, training the cardiovascular system.
Gymnastic exercises provide the quickest adaptation of a not fully formed child's body to changes. Regular exercise for a teenager 12 years of age and older makes it possible to feel less tired in the evening. Physical exercises help to avoid the occurrence of stagnant processes in the body of schoolchildren, which lead mainly a sedentary lifestyle.
Where to begin?
It is reasonable to involve a teenager in physical activity, going on morning or evening runs as a whole family. A good option is to perform aerobics, gymnastic exercises at home. Parents should set an example for their child by systematically devoting time to training. You should not stop physical education for a long time. Otherwise, long breaks will not allow the teenager's body to grow stronger. You need to start with light exercises, gradually increasing the load.
Neck warm up
Begin exercise for adolescent girls and boys should be a warm-up neck. The feet are shoulder width apart. The back is held according to natural bends. Hands are laid on the lower back. Slowly bow your head left and right, back and forth. Perform rotations according to the clockwise direction, and then in the opposite direction. During the warm-up, they try not to throw their head back too much. Otherwise, the risk of cervical vertebra injuries increases.
Shoulder girdle
Exercise for the teenager is continued by exerting loads on the shoulders. Take a stable position. Hands spread apart. The limbs are bent at the elbows. Palms are taken by the shoulders. Gently outline the elbows circles in the air according to the clockwise movement. Perform rotation in the opposite direction. Make a series of dozens of repetitions of the exercise.
Side tilts
In the starting position, the feet are located at shoulder width. Keep your back straight. One palm is placed in the pelvic area. The second hand is carried overhead. After exhaling, they incline the body in the direction where the raised limb is looking. Change hands and repeat movement in the opposite direction. Exercise is performed 10 times on each side.
Exercise Mill
In a set of exercises for charging teens should include movements known as the "Mill". Take a vertical stand. Legs are bred shoulder width apart. Hands are placed to the sides in a horizontal position. On inspiration, the body is tilted forward, keeping the back straight. Palms alternately try to touch the opposite toes of the feet. They exhale and return to their original position. During charging, make a series of such movements of 6-8 repetitions.
Hands touching the toes of the feet
The legs are shoulder width apart. The upper limbs hang loosely along the torso. On exhalation, the body body is tilted forward. The fingers of the palms try to reach the toes of the feet. Taking a breath, slowly return to their original position. During the exercise, they maintain an unhurried pace, try to avoid unnecessary rocking of the body and various kinds of jerks.
Exercise "Bicycle"
Stacked on the back. The upper limbs extend along the body. Legs lift at an angle of about 45 °. Perform rotations in feet in space like torsion of bicycle pedals. Then make similar movements in the opposite direction. Each approach is given close to 15–20 seconds. Exercise perfectly develops gluteal muscles, strengthens the abdominal muscles, activates blood circulation.
Squats
A mandatory element of charging for teens 14 years old is the classic squats. In the starting position, the feet are placed shoulder width apart. The palms rest in the pelvic area. After taking a deep breath, the buttocks are lowered in the direction of the floor. A look is directed forward. Keep your back straight. When the knees slightly extend beyond the line of the socks, they begin to move smoothly in the opposite direction. Take the original vertical stance and repeat the exercise. During the lesson do 2-3 sets of 10-15 squats.
Kicks forward
In a vertical rack create a slight bend of the lower back. The palms are brought together at chest level, arms bent at the elbows. Having taken a breath, they carry one foot far in front of them, resting on the floor. The knee should be at the level of the toe of the foot. The back leg plays the role of a support. Return to the starting position. Repeat the exercise with a change of lower limbs. Like squats, the lesson contributes to the exertion of feasible loads on the legs and buttocks.