Physical training children in school in recent decades is noticeably far from perfect. And it's not so much that the training program involves a minimum of hours for this subject. And the fact that there is practically no place for work with weights. And it's good if the child is on his own trains in kettlebell lifting classes or is engaged in another sport in which there are at least small weights.
Of course, the child's body is still growing. Improper work with weights can lead to unpredictable consequences for the child's body. However, this does not mean that they should be neglected. General developmental physical education in itself is not capable of giving the child a full-scale load for his harmonious muscular development.
Work with weights for a boy or girl should begin with extremely small weights. Moreover, this can be done from the age of five or six, and even earlier. AT sports stores for kids you can find plastic weights. Having stuffed them with sand to a mass of 300-500 grams, a very small person can be connected to exercises with them. That is, it is obvious that acceptable weights can be selected for any age. The main thing is to know the measure and perform only proper workouts just the way it should be.
As for small weights, the child preschool age with them desirable do some exercises. They will provide an unsurpassed quality load on the muscles. And, at the same time, such exercises are quite sparing in relation to the joints and spine. Thus, work with weights will not adversely affect the health of the child. These exercises involve jerking technique.
For the child, the weight is selected, which he can lift with an effort over his head 8-10 times with one hand. It will be the best.
Exercise 1. Kettlebell snatch
Starting position standing, weight in lowered hands, feet shoulder-width apart. It is necessary to slightly bend your knees, bend down and hold your hands with the kettlebell a little down and back. After that, while straightening your legs, raising your straight arms in front of you, jerk the weight to chest level. Then lower it also between the legs, not forgetting to sit down a little so as not to burden the knees.
Exercise 2. Kettlebell snatch
The starting position is almost the same. The difference is that the weight is in one hand lowered, and the other hand is set aside for balancing. It is necessary to jerk the weight in an absolutely straight arm above the head and fix it. When the weight is at a level slightly above the head or even higher, you need to bend your knees, as if sitting under the projectile, providing it with a smaller amplitude of movement. This makes the move much easier. After the weight is fixed above the head in a straight arm, it is necessary to straighten the legs. Exercise completed.
These two exercises will be enough to ensure proper and safe load on the girl's muscular system or a boy. It is important to perform them at least once every two days for three sets of 10-20 times per set.
In this sense, it is not necessary to feel sorry for the child especially. You are not doing him a disservice. At the same time, it is worth remembering that a small person is still growing. Therefore, if he does the exercises incorrectly, then you should not worry. It's enough for the first time if it's even just start training.
Connect to the exercises with the weight of your baby in the form games. You can decorate the projectile. Better yet, if you perform similar exercises with your own kettlebell. Your personal example will certainly infect the child. And your joint work with weights will add to your health and greatly strengthen the family.
Today, anyone can buy a weight, and for this it is not necessary to be an artilleryman. In strength training, this is an indispensable attribute, because, unlike dumbbells or other products, a classic kettlebell has a displaced center of gravity during exercise. This allows you to diversify the range of exercises and tone the auxiliary groups of stabilizing muscles. Get similar effect during strength training with other shells it is impossible, therefore we recommend ordering a kettlebell in the online store of the company "Lazalka" on favorable terms.
Range and benefits
The price of weights largely depends on maximum weight and originality of performance. In the inventory catalog for strength training you can find the following types:
- 8 kg;
- 16 kg;
- 24 kg;
- 32 kg.
Such a breakdown by weight once again proves that we have before us a primordially Russian invention. Initially, the weight of the weights was 16 and 32 kg (1 and 2 pounds, respectively). Then, for a variety of loads and strength exercises in kettlebell lifting, intermediate weights of 8 and 24 kg appeared.
If you are interested in the opportunity to buy kettlebells for regular classes, leave a request on the website of our online store or contact the consultants by phone. We will help you choose the necessary sports equipment for beginners and professionals, because we can profitably buy a horizontal bar for the home, an exercise bike and a rowing machine, as well as other equipment for outdoor activities.
Kettlebell lifting has also become very widespread among young students, especially in secondary educational institutions (vocational schools, etc.) and in rural areas. In many regions of Russia, kettlebells are one of the mandatory sports in the programs of regional, regional, city sports and athletics and various competitions among young students. The strongest pupils and students take part in all-Russian competitions among boys (up to 17 years old), juniors (up to 20 years old), among students, etc. Already at this age, guys show very high sports results. So, a schoolboy from the village of Stanovoye, Lipetsk region, O. Kryuchkov, at the age of 16, weighing 76 kg, pulled out a two-pound weight at regional competitions among adults 82 times. In the 1st USSR Championship in 1985 in the city of Lipetsk, he won a silver medal in the snatch. Of the current generation of young men, O. Kutenov, also from the village of Stanovoe, at the age of 16 fulfilled the standard of a master of sports, showing 55 lifts in the clean and jerk of two-pound weights with his own weight of 60 kg. Oleg started training at the age of 13, and in the first two years of training he was not among the gifted and capable athletes.
A lot of rural youths, teenagers, schoolchildren strive to prepare themselves physically for military service, develop strength, “pump up” muscles, using the simplest and most affordable sports equipment for this - a kettlebell. In most cases, in their training methods, they use the advice of more experienced adult "heroes" and physical education teachers at school, who themselves, in most cases, have a superficial understanding of this sport. Insufficiently strong young men, trying to show their strength, lift (often incorrectly) heavy barbells and kettlebells, which can damage their health. In this case, the physical education teacher (coach) must explain to the children the physiological and physical features their development, warn about the dangers of improper handling of weights at this age, etc.
Unfortunately, sports science does not yet have a scientifically substantiated and experimentally confirmed methodology for conducting kettlebell lifting classes with school-age children. It is believed that the bar is a more acceptable projectile for 13-15-year-old boys and even girls than weights of 8-16 and more kg.
Many sports (each in its own way) are dangerous for children, if you neglect the elementary requirements in conducting classes, do not take into account the age and individual characteristics of each student.
When exercising with young men aged 13–15, it is necessary to take into account the features characteristic of this age: the rapid growth of the musculoskeletal system, changes in the nervous system, puberty and a number of other functional changes in the body of a teenager. It is known that the structure and composition of the bones of a growing organism change unevenly. Some bones complete their formation and growth by about 19 years, others - by 22-23 years. The influence of factors of the external and internal environment, motor activity of adolescents significantly affect the growth and development of the skeleton. So, when lifting weights, the spine, lower limbs and especially the feet experience a significant additional load when vertical position that with improper dosing of the weight of weights in the education of strength, the choice and application of various static positions can lead to deformation of bones that are not yet strong and even to spinal injuries.
The spine completes its growth later than many other bones. As it develops, its natural curvature is formed, which determines the posture of the young man. Under the influence of vertical loads, this natural curvature can gradually become unnatural, especially if the muscles of the back and abdomen are not sufficiently developed. In this case, the spine, even under the influence of the teenager's own weight, can take an irregular shape (scoliosis). Therefore, before performing a push of two kettlebells in a large volume and with a large number of repetitions in each approach, during which there is a sufficiently long vertical load on the spine, it is necessary to strengthen the back and abdominal muscles well, i.e. create a muscle corset. It is well known that the muscles of the back not only unbend the body, but also hold the spine in its natural normal position, insure it against overload and injury when handling weights, as well as during unnatural sudden movements (stumbled, slipped).
Highly effective tool development and strengthening of the back muscles childhood is juggling with light weights. Almost all elements of both individual (single) and group performance are performed with an inclination and energetic straightening of the body in various directions. A teenager performs up to 300 or more such movements in one workout. In addition, juggling classes come at a very high emotional level (playing with kettlebells). Children are happy to perform such a large number of inclinations, important exercises for the development of the mouse of the back and the normal formation of the spine, which for adult athletes, when performed normally, seem monotonous, tedious and uninteresting.
The vertical load on the spine during juggling is insignificant, firstly, it is short-term, and, secondly, the weight of the kettlebells is not very large.
An equally effective means for strengthening the back muscles in relation to adolescence is a kettlebell snatch and a large amount of special auxiliary exercises for the snatch. These exercises are also performed with a tilt and vigorous straightening of the torso, but with a much larger weight of the kettlebell. Despite the increase in kettlebell weight, the vertical load on the spine is also negligible. All the work is done by the muscles. In separate classes (snatch training), young men perform even more inclinations than when juggling. This is exactly the load that not only helps to strengthen the muscles of the back, but is also quite an effective means of preventing and even treating scoliosis. The muscles of the back, strengthening, themselves correct the unnatural curves of the spine, which no longer appear in the future.
Practice shows that if the muscles of the back and abdominals are sufficiently well fixed in advance, then the load will not adversely affect the formation of the spine and the growth of the bones of the young man: usually the weight of the kettlebells at the first stage of training and training in the jerk is small, and the duration of the exercise is short. However, during the performance of these exercises, in the rest intervals between sets and at the end of the main part of the training session, it is necessary to perform special exercises for unloading the spine and lower limbs (hanging, swinging on the uneven bars with an emphasis on the hands or forearms, etc.). Or, after exercises with weights in a vertical position, proceed to performing exercises lying on a bench (bench press, lying, from the chest and from behind the head, bringing and breeding light weights to the sides, etc.).
Long-term performance of jerk swings with different amplitude and intensity not only strengthens the muscles of the back and arms, but also has a beneficial effect on the development of the cardiovascular and respiratory systems. Such a load is equivalent to the load when running at a moderate pace for a sufficiently long time (from 10 to 30 minutes or more). It is the long-term varied training load with low intensity is considered the most effective and acceptable for the normal development of all organs and systems of the growing body of a teenager.
Many exercises with kettlebells are performed with lifting on toes, which is one of the means of preventing flat feet. In addition to exercises with kettlebells, to prevent flattening of the arches of the feet, walking and easy run on socks, lifting on socks with a barbell on the shoulders, exercises with a rope, long jumps from a place, etc. These exercises are planned at the beginning (in the warm-up) and the final part of the lesson. Some exercises - walking with lifting on toes, light running with support - can be used in morning exercises and even in ordinary walks.
Multiple lifts of kettlebells in the clean and jerk with repeated delays on the chest are associated with some straining, difficulty in breathing, and an increase in intrathoracic and intra-abdominal pressure for quite a long time. Therefore, it is necessary to strengthen the respiratory muscles, especially the abdominals, and the diaphragm. For this purpose, special exercises are used: raising the legs in the supine position, hanging on the "Swedish wall", etc. Good developed muscles abdomen prevent the formation of various hernias and, in addition, ensure the correct position internal organs on which their proper functioning largely depends.
Age restructuring occurs in cardiovascular system. During medical examinations in adolescents, heart murmurs and high blood pressure are often detected. These deviations are not always associated with physical activity. Most of these deviations are the result of age-related changes. Nevertheless, during this period, it is necessary to be more careful about the use of loads with large weights and high intensity. Long-term, moderate-intensity training load will contribute to the normal development of the cardiovascular vascular system.
Adolescence is characterized by increased reactivity of the nervous system, which leads to a rapid decrease in performance, fatigue, especially if a lot of monotonous, monotonous exercises are used in classes. They have more energy than adults, since a lot of energy goes to the growth and restructuring of the body. However nervous system adolescents are characterized by high plasticity, which contributes to rapid development technology various exercises. All this must be taken into account when planning training sessions.
The increase in musculature and the increase in strength in young men also occurs unevenly. In this regard, overall strength indicators may be reduced due to the delayed development of certain muscle groups. For example, in sufficiently strong young men, with repeated lifting of weights in a snatch, the hands begin to “fail” early, etc.
Very frequent loads on the same muscles at this age should not be done, as this leads to overstrain of muscles that have not yet formed and strengthened, and sometimes to the appearance of microtraumas, which in the future will lead to disorders in the musculoskeletal system. AT training sessions with teenagers, it is necessary to diversify exercises with kettlebells and other weights in order to alternate the load on different muscle groups.
The most crucial moment for the coach and self-trained young men is the period of puberty. At this time, an intensive restructuring of the entire body of a teenager takes place, for which a lot of energy is already lost. Planning loads at this time should be individual in relation to each young man. An acceptable load for this period is a fairly long and varied training work with moderate intensity.
Premature puberty leads to accelerated physical development. A rapid increase in strength and athletic performance is a natural pattern. However, you should not force the load. After an intensive increase in sports results, very often young athletes stop progressing and even after a while lag behind their peers. This should also be taken into account when planning loads at all stages of training in a one-year training cycle.
Versatile physical development, compliance with the principles and methods of education physical qualities, strict consideration of the age and individual characteristics of young men, compliance with loads, good nutrition and rest - all this is very important condition for the physical improvement and strengthening of the health of a young athlete, achieving high sports results on their own.
Kettlebell lifting is based on lifting weights for a certain period of time in a standing position: the more approaches the athlete managed to do, the more chances he has to win. At first, kettlebells and dumbbells were not purely sports equipment: they were used in the circus to demonstrate physical strength, but over time they firmly became indispensable attributes of professional strongmen.
Of course, novice athletes will not immediately have to deal with those two- and four-pound kettlebells that adults operate on. According to the established rules, teenagers aged 11-15 use weights of half a pood (8 kg) in competitions. Characteristic light weight projectiles are also used for training, which is called kettlebell fitness: These are exercises from the series of general physical training.
In kettlebell lifting, technique is extremely important, without which it is difficult to expect the effect of training. Training is permissible only under the guidance of experienced trainers, professionals in their field. Children of our city can also sign up for the kettlebell lifting section. Through targeted training, they will increase their physical form, develop their muscles, learn what a snatch and clean and jerk are, get a chance to compete in competitions of various ranks and values.
What you need to train a young strongman
Weight-lifting- one of those for which you do not need to stock up on expensive inventory and choose a large room. An athlete - regardless of age - needs only a meter of working space. And, of course, the kettlebell athletic belt and magnesium. Of course, the weight of the main sports equipment in this discipline can change - teenagers, as a rule, begin to work with an eight-kilogram. At the same time, kettlebell lifting is contraindicated for children under 11-12 years old, as well as for children with problems with the spine.
What muscles are strengthened by kettlebell lifting?
Quite a few sports areas aimed at general development body and strengthening most muscle groups. Kettlebell lifting is no exception. A special burden is placed on deltoid muscles, muscles of the abdomen, back, buttocks and legs. and deep muscles, which can be trained during static stress. Often the stabilizer muscles work during those exercises when inertia is used. Undermining and jerking requires serious “help” from the muscles of the buttocks, abs, quadriceps, so that inertia allows you to throw a sports equipment without much inclusion of the shoulder muscles.
What do athletes use magnesium for?
Magnesia is valued for its excellent moisture absorption. Before picking up kettlebells or trying to lift a barbell, athletes apply this product to their palms to dry them and reduce sweating. And sweaty hands can easily become from overexertion or excitement. Magnesia also helps those who are “friends” with the horizontal bar, and will ensure proper grip of the hands with the bar so that the moisture of the hands does not interfere with doing the required number of pull-ups. Many halls have banned the powder form of the product, but magnesia is also sold in liquid form. Do not take magnesia orally or inject it.
It is not as popular as it was decades ago. Modern people prefer GYM's and fitness. But still there are avid adherents who recommend kettlebell lifting to everyone. The pros and cons of this type of activity will be discussed in this article.
How did this sport become popular?
Literally 100-200 years ago, various circuses traveled around the world. There were a lot of them, and tickets were hard to get because of the high demand.
Circus performers showed a lot of marvelous things. But each boasted of his strongmen. Yes, it is believed that the first weightlifters appeared in circuses.
To surprise the audience, they did incredible things: they bent horseshoes with bare hands, lifted several people on the bar, tore the chains.
A favorite exercise among the strong men was juggling and various heavy exercise with weights.
For example, the Russian "king of weights" could squeeze out a 32 kg weight 86 times. At the same time, he held the body perfectly evenly and swayed.
What is good and what is bad?
This type of sports activity has positive and negative aspects. So, let's look at weightlifting, the pros and cons.
It's bad because:
You can not change the weight of the projectile;
Requires strong joints;
There is a high injury rate.
Speaking about kettlebell lifting, the pros and cons, one cannot but say about what it is good for:
Develops powerful muscles;
Makes low demands on sports equipment;
They can be practiced everywhere.
These are the pros and cons of kettlebell lifting. Now let's take a closer look at each point of the disadvantages and advantages of this type of training.