A set of exercises with dumbbells helps to strengthen the musculoskeletal system of the child and helps control weight. Therefore, if you have already accustomed the student to the daily physical exercise, which he performs with pleasure and easily, you can begin to diversify your classes with the help of a set of exercises with dumbbells.
A set of exercises with dumbbells and child development
A set of exercises with dumbbells gives an additional load on the muscles and increases the energy consumption of the body. Therefore, along with the correct and rational nutrition, a set of exercises with dumbbells contributes not only to strengthening muscles but also to losing weight.
A child can perform a set of exercises with dumbbells, starting from 7-8 years. However, when mastering a set of exercises with dumbbells, it must be remembered that younger students are actively forming the skeleton, so they should not be given a lot of physical activity with weights. One or two sets of exercises with dumbbells per week are enough. On other days, you can choose to perform the usual push-ups, pull-ups or squats, which also develop the child's musculoskeletal system well.
Each set of exercises with dumbbells should last approximately 30-45 minutes, including warm-up, power load(actually a set of exercises with dumbbells) and exercises to restore breathing. It is also good to turn on rhythmic music, to which young athlete will be engaged in a set of exercises with dumbbells.
The main condition for performing a set of exercises with dumbbells (as, indeed, other types physical activity) - the child should enjoy this mini-workout, not overstrain.
A set of exercises with dumbbells: how to choose a sports equipment?
When preparing to master a set of exercises with dumbbells, take care of choosing the right one. sports equipment. IN sports stores you can buy special dumbbells for children - colored, bright. In addition, there are special hollow dumbbells. They are very convenient in that their weight can be easily adjusted by adding sand or water to the projectile.
Remember that the weight of dumbbells for younger students should not exceed a kilogram. Well, you need to start classes with dumbbells of a weight that does not cause discomfort to your child - the load should be pleasant. When the baby gets used to the weight of the projectile, and all the exercises of the complex with dumbbells will be easy for him, the mass of dumbbells can be started to increase very gradually.
A set of exercises with dumbbells: where to start?
Before starting a set of exercises with dumbbells, the child must do a warm-up. It includes jumping, running in place, tilting and turning the torso, squats, swinging arms.
A set of exercises with dumbbells: procedure
- Lifting dumbbells. Starting position - standing, feet shoulder-width apart, arms along the body, dumbbells facing the hips. On account 1 - raise the dumbbells to the armpits, on account 2 - lower your arms. The pace is average. Number of repetitions: 10-12.
- Squeezing dumbbells from behind the head. Starting position - arms bent at the elbows, elbows raised up, dumbbells at the back of the head. On account 1 - straighten your arms (fix your elbows, do not lower), on account 2 - lower. The pace is average. Repeat 8-10 times.
- Arching the back, lying on the stomach. The hands with dumbbells are pressed to the back of the head. When performing the exercise, the child gently bends his back, raising his head up (the baby's legs must be held). When inhaling - bending, when lowering - exhale.
- Rotation of the body with the spread of the arms. Starting position - standing, feet shoulder-width apart, arms along the body. On account 1 - perform a turn of the body, while raising and spreading arms to the sides, on account 2 - return to initial position; at the expense of 3 - turn in the other direction with the spread of the arms to the sides, at the expense of 4 - take the starting position. Make 10-12 turns in each direction.
- Lifting dumbbells above the head. Starting position - standing, feet shoulder-width apart, hands with the back side pressed to the shoulders. Gently, without jerking, the dumbbells rise up. This exercise can be performed with both hands at the same time or alternately. When raising the arms, inhale; when lowering, exhale.
- Bending arms with dumbbells. Starting position - standing, arms with dumbbells - at chest level, legs shoulder-width apart, back of the hands facing down. Simultaneously or alternately bend the arms at the elbow joints.
- Exercises with dumbbells for the press. Starting position - lying on your back (an adult holds the child's legs), dumbbells are pressed to the back of the head. On account 1 - raise the body, on account 2 - return to the starting position. At an average pace, perform 8-10 lifts. When unbending the body - inhale, when lifting - exhale.
- Squats with dumbbells. Starting position - standing, feet shoulder-width apart, arms with dumbbells lowered. On account 1 - do a squat (dumbbells touch the floor), on account 2 - stand up, take your arms and head back (bend).
- Jumping with dumbbells. Starting position - standing, feet shoulder-width apart, arms with dumbbells lowered or bent at the elbows. Perform jumps in place, legs apart, and then together. Breathing should be deep, without delay.
A set of exercises with dumbbells: the end of the lesson
A set of exercises with dumbbells is highly recommended to complete with exercises to restore breathing. For example, such as slow walking with deep breathing. Performing it, the child, breathing deeply, walks calmly for several minutes after a set of exercises with dumbbells.
Of course, the given set of exercises with dumbbells is not a dogma. By and large, the child can do any gymnastic exercises, which dumbbells do not interfere with. The main thing is to ensure that the load is strictly symmetrical: if one hand is involved first, then you must definitely do the same exercise with the other hand.
And, of course, we must not forget that strength exercises with dumbbells can and should be combined with any others - for example, such as.
Exercises with dumbbells for boys. Exercises with dumbbells for schoolchildren.
Exercises with dumbbells.
The exercises that are offered in this section are best performed in the following sequence: the first exercise, then, after a short rest, the second. Then again the first exercise, rest and the second. In the same way, you need to alternate the third and fourth exercises, the fifth and sixth, the seventh and eighth, the ninth and tenth, the eleventh and twelfth.
If you perform the exercises in this way, the result will become noticeable very quickly. Rest is recommended to be used to relax those muscles or even muscle groups that were involved in the process of doing the exercises.
➣ Most effective exercises to relax the muscles are considered hangs, circular movements of the arms in front of you, shaking the legs, stretching, deep squats with slight springy movements.
Performing the proposed exercises, carefully monitor your breathing, as knocking it down, it will be extremely difficult for you to recover.
Raising and lowering chest
To perform this exercise, you will need dumbbells weighing 5-10 kg.
Starting position - standing, legs together, arms with dumbbells stretch along the body.
Take a deep breath, then slowly exhale.
Repeat the exercise 8-10 times in 2-3 sets.
Raising hands in front of chest
This exercise is designed to develop the muscles of the chest. You will need dumbbells weighing from 2 to 5 kg.
Lie on your back on a bench or on two stools placed side by side. Spread your arms with dumbbells to the sides, palms up. Raise your hands up until they intersect with each other. Bringing your hands together, exhale, and spreading - inhale.
Do the exercise in slow pace, repeat it 7-12 times, doing 2-3 sets, between which rest 2 minutes.
Simultaneous bending of the arms
This exercise develops the biceps. You will need dumbbells weighing 3-8 kg.
Put your feet slightly wider than your shoulders, stretch your arms with dumbbells along the body with palms forward. At the same time bend them to the shoulders and return to the starting position. Bending your arms, inhale, straightening - exhale.
Perform the exercise at an average pace 15-20 times in 2-3 sets, between which rest 1-2 minutes.
Extension of the arms from behind the head
Do this exercise if you want to develop your triceps as quickly and better as possible. Use dumbbells weighing 3-5 kg.
Put your feet together, put your hands with dumbbells behind your head, bringing your elbows to your head as close as possible. Raise your arms up, fix your elbows in one position, then bend your arms again. Perform the exercise at a slow pace, repeat it 7-12 times in 3-4 sets, between which rest 2 minutes.
Bringing the arms forward with alternately raising both legs
This exercise develops the muscles of the arms and abdominals. You will need dumbbells weighing no more than 3 kg.
Put your feet wider than your shoulders, spread your arms with dumbbells to the sides at shoulder level. Left leg lift up, stretch your arms forward, exhaling. Then lower your legs and while exhaling, spread your arms. With each leg, perform the exercise 10-15 times in 2-3 sets, between which rest 2-3 minutes.
Torso tilts alternately to the left and right legs
This exercise will help you develop your abdominal and back muscles. You will need dumbbells weighing 5-10 kg.
Put your feet shoulder-width apart, stretch your arms along the body. Turn your torso slightly to the right and lean towards your right leg. Then straighten up and bend to the other leg. Bending down, exhale, and when straightening - inhale.
Do the exercise at an average pace. For each leg, perform 8-12 tilts in 2-3 sets, with a rest after each for 2 minutes.
Raising arms to shoulder level
This exercise develops the deltoid muscles. You will need dumbbells weighing 3-5 kg.
Put your feet wider than your shoulders, stretch your arms with dumbbells along the torso.
Turn your hands palms towards you. Stretch your left hand forward, and take your right hand back, rising on your toes. Then change hands. Breathing during this exercise can be arbitrary, the pace is medium. With each hand, do 20 movements in 2 sets. Rest 2 minutes after each set.
Raising hands forward
This exercise is also designed to develop deltoid muscles. You will need dumbbells weighing 3-5 kg.
Put your feet shoulder-width apart, lower your arms with dumbbells along the torso, turn your palms back. Raise your arms forward and up, then lower. Inhale as you raise your arms, exhale as you lower your arms. The pace can be slow or medium. Repeat this exercise 15-20 times for 2 or 3 sets, resting 2 minutes after each set.
Squatting on the right and left legs with arms extended to the sides
The exercise is aimed at developing the muscles of the arms and legs. You will need dumbbells weighing 1-3 kg.
Put your feet together, lower your arms with dumbbells along the torso. Raising your arms, make a wide lunge with your left foot to the side, squatting on the toe of your right foot. After returning to the starting position, do the same, but on the other side.
Squatting, exhale, straightening - inhale. Perform the exercise at an average or fast pace, repeat 8-10 times in each direction in 2-3 sets, between which rest 2-3 minutes.
Squatting on two legs
Develops leg muscles. You will need dumbbells weighing 5-10 kg.
Put your feet shoulder-width apart, and take your hands with dumbbells clamped in them back and cross them on your buttocks. Then sit down on your toes, slightly tilting your torso forward, return to the starting position. Squat on the exhale, and straighten on the inhale. The pace should be slow or medium. Repeat the exercise 15-20 times in 3-4 sets, between which rest 2-3 minutes.
Exercise for the muscles of the forearm
You will need dumbbells weighing 5-6 kg, as well as a round wooden stick about 50-60 cm long and 4-6 cm in diameter. You need to make a hole in it, through which you should pass a cord 80-90 cm long with a knot at the end. Tie a dumbbell to the other end of the cord. Hold the stick in your lowered hands with a grip on top of your shoulders.
Rotate the stick away from you, and with the efforts of your fingers on the stick, wind the cord to the end. After that, gradually unwind the cord, releasing the dumbbell and rotating the stick towards you.
In order to make it more convenient for you to perform the exercise, stand on a chair or stool. Breathing is arbitrary, the pace is medium or fast. Wind the cord 2-3 times, after each approach take a break of 2-3 minutes.
Jumping on two legs
This exercise helps develop leg muscles. You will need dumbbells weighing 3 and 5 kg.
Put your feet together, hands with dumbbells - on the belt. The pace of the exercise is fast. You can breathe voluntarily, but always rhythmically.
Do about 15-20 jumps with 3 kg dumbbells, and after a 3-minute rest, jump the same number of times, but with 5 kg dumbbells.
Children are increasingly spending their time sitting: at school at their desks, at home at the table, doing their homework or playing with gadgets. Therefore, it often becomes necessary to involve a child in sports, but it is not always possible to attend sports mugs. An alternative would be safe dumbbell exercises for kids.
Their indisputable advantage is
- Minimum sports equipment;
- Beneficial effect on the musculoskeletal system and health in general;
- The ability to perform at home at any convenient time;
- Ease of training.
For exercises, you can pick up dumbbells with a weight of 1-2 kg or hollow shells that are designed to be filled with water or sand, thereby changing the load. The age of the child should also be taken into account: for preschoolers, take the minimum weight, for children 7-11 years old - up to 3 kg, for teenagers - up to 5 kg.
A set of exercises
Training must start with warming up all the muscles. It can be a leisurely run, swinging your arms, turning your torso, bending over. Only after such a warm-up is it worth taking dumbbells and doing exercises. The whole complex is performed standing with a straight back, legs spread shoulder-width apart, slightly knees bent and a tucked up belly. Let the child remember this state and immediately do the exercises correctly, this will help to avoid injury.
Should be included in your workout
- Squat. Lower the dumbbells along the body and slowly squat and rise to the starting position;
- Hands up. Dumbbells are located on the sides, palms on the legs, raise them to the armpits, and then lower them back;
- Squeezing. Raise your arms above your head, then bend at the elbows and take them behind your head, return to the starting position;
- Bending of the arms. Raise the dumbbells to chest level, press your elbows to your body, and turn your palms up. Bend your arms at the same time or in turn;
- Turns. Do simultaneously raising arms to the sides and turning the body, alternating sides.
After training, you need to stretch a little and walk slowly, restoring breathing. This should be done in order to further stretch the muscles, making them elastic and avoid injury. All safe exercises with dumbbells for children are performed at a calm pace for 10-15 repetitions. Over time, you can increase the training time and do 2-3 sets, the main thing is that the child does not feel discomfort from doing it and enjoys it.
A set of exercises number 1
In this complex, you can use dumbbells weighing from 1 to 5 kg. Exercises should be performed 1 to 3 times at a slow pace. Rest between exercises - up to 5 minutes. Breathing is free, relaxed.
- Take a standing position, feet shoulder-width apart, dumbbells in lowered hands, palms facing the body. Raise your arms through the sides up (inhale), lower (exhale).
- Take a standing position, feet shoulder-width apart, dumbbells in lowered hands, palms turned forward. Simultaneously or alternately bend the arms towards the shoulders (inhale), unbend (exhale).
- Take a standing position, raise the dumbbells to your shoulders. Squat down smoothly and deeply (exhale), stand up on your toes (inhale).
- Take a standing position, dumbbells in lowered hands. Sit smoothly and deeply on the entire foot, simultaneously or alternately raising your hands to your shoulders. Breathing is arbitrary.
- Take a sitting position on a chair, a dumbbell in your hands behind your head. Lean forward (exhale), straighten up (inhale). Repeat with a change of hand.
- Take a position lying on your back, dumbbells on your chest in bent arms. Raise your hands up (inhale), lower (exhale).
- Take a standing position, feet shoulder-width apart, dumbbells in lowered hands, palms facing the body. Lean to the side, at the same time pulling one arm to the armpit (inhale), straighten up (exhale).
- Take a standing position with dumbbells at the shoulders in bent arms. Raise your hands up, rising on your toes (inhale), return to the starting position (exhale).
- Take a sitting position on a chair, a dumbbell behind your head in an arm bent at the elbow. Straighten your arm up without changing the position of the elbow (inhale), bend your arm (exhale). Change hand.
- Take a sitting position on a chair, a dumbbell in your hand behind your head. Rotate the torso to the sides (exhale), return to the starting position (inhale). Change hand.
- Take a standing position with a dumbbell behind your back in lowered hands. Sit on your toes (exhale), stand up (inhale).
- Take a standing position with a dumbbell in lowered hands. Sit on a full foot, hands forward (exhale), stand up (inhale).
- Take a standing position with dumbbells on your chest in bent arms. Lean forward, lowering your arms down (exhale), straighten up (inhale).
- Take a standing position with dumbbells in arms extended to the sides. Bend your arms to your shoulders (exhale), unbend (inhale).
- Take a standing position with dumbbells at the shoulders in bent arms. Extend your arms forward (inhale), bend (exhale).
- Take a standing position with dumbbells in lowered hands. Sit down, spreading your arms to the sides, back straight (inhale), stand up (exhale).
- Take a standing position with dumbbells in lowered hands. Stretch your arms in front of you and turn your hands in both directions. Breathing is arbitrary.
- Take a standing position with dumbbells in lowered hands. Raise your arms up and turn your hands in both directions. Breathing is arbitrary.
A set of exercises number 2
The complex consists of 9 exercises performed with dumbbells weighing 1 kg. You can train 3 times a week at any convenient time. Classes should begin with a light warm-up (walking in place, gradually turning into a run).
- Take a standing position with dumbbells in bent arms at the shoulders. Raise your arms up (inhale), return to the starting position (exhale). Repeat with lifting on toes.
- Take a standing position against the wall, dumbbells attached to the feet. Alternately bend and unbend the legs. Breathing is arbitrary.
- Take a standing position with dumbbells in the arms lowered, extended forward or up. Lean forward, bringing your hands with dumbbells between your legs (exhale), straighten up (inhale).
- Take a standing position, feet shoulder-width apart, dumbbells in lowered hands. Raise straight arms forward and upward, bend at the waist (inhale), lower your arms (exhale).
- Take a standing position, feet shoulder-width apart, dumbbells in lowered hands. Raise straight arms through the sides up with a rise on the toes (inhale), lower (exhale).
- Take a standing position, feet shoulder-width apart, dumbbells in arms extended forward. Turn in both directions without lifting your legs from the support. Breathing is arbitrary.
- Take a position lying on your back, rest your hands on the floor, dumbbells are securely attached to your feet. Raise straight legs up, carry them to the head (inhale), lower (exhale).
- Take a standing position with dumbbells behind your back in lowered hands. Raise the dumbbells behind your back until they touch the shoulder blades with a rise on your toes (inhale), lower your arms (exhale).
- Take a standing position with dumbbells behind your head in bent arms. Breathing is arbitrary. Perform jumps.
A set of exercises number 3
The complex consists of 11 exercises with dumbbells weighing from 1 to 3 kg.
It is better to perform them 3 times a week at any convenient time. Perform each exercise 3-6 times at a moderate pace, then 10-12 times at a fast pace. Rest between exercises - up to 5 minutes.
The weight of dumbbells is selected individually. Slowly and gradually, taking into account age and health, the load can be increased.
- Take a standing position, legs wider than shoulders, dumbbells in bent arms above your head. Alternately rotate the body in both directions. Breathing is arbitrary.
- Take a standing position, feet shoulder-width apart, dumbbells in bent arms behind your back. Rise on toes, bending in the lower back and lifting the chest (inhale), return to the starting position (exhale).
- Take a standing position, feet shoulder-width apart, dumbbells in lowered hands. Lean forward, bringing your hands with dumbbells between your legs (exhale), straighten up (inhale).
- Take a standing position, feet shoulder-width apart, back straight, arms with dumbbells bent at the elbows. Raise the dumbbells to the belt (exhale), lower (inhale).
- Take a standing position, feet shoulder-width apart, dumbbells in arms extended forward. Turn around, spreading your arms to the sides (inhale), return to the starting position (exhale).
- Take a standing position, feet shoulder-width apart, dumbbells in lowered hands. Raise straight arms through the sides up with a rise on the toes, bend back (inhale), lower your arms (exhale).
- Take a standing position with dumbbells in bent arms on your shoulders. Squat deeply, keeping your heels on the floor (exhale), stand up (inhale).
- Take a position lying on your stomach with outstretched legs, resting on the floor with your hands or elbows. Alternately bend and unbend your legs. Breathing is arbitrary.
- Take a standing position, holding your hands behind your back, dumbbells attached to your legs. Alternately raise and lower your legs. Breathing is arbitrary.
- Take a standing position with dumbbells in lowered hands. Bend your arms to your shoulders (inhale), unbend (exhale).
- Take a standing position with dumbbells at the shoulders in bent arms. Rotate brushes in both directions. Breathing is arbitrary.
Source: http://site/sportguardian.ru/article/5877/uprajneniya_s_gantelyami_dlya_podrostkov
Dumbbell Exercises - Introduction
But you can start at the age of forty and older, only with lighter dumbbells. Work with 2kg dumbbells first, in three or four months - with three-kilogram. As you train, gradually increase the load, bringing it to dumbbells of 10-12 kg. After that, you can already include exercises with kettlebells in your classes. Do each exercise with dumbbells 15-20 times, first in one approach, and then in two and three. Make sure that all movements are done correctly, breathing was not delayed and only those muscles that are involved in this movement were tensed. Exercises are best done in front of a mirror. Before starting classes, ventilate the room well. After the end of each exercise, lower the dumbbells to the floor and pause for 40-60 seconds, while walking around the room, relaxing the working muscles. Finish the exercises by walking and at the same time breathing exercises Then you need to take a shower and wipe dry with a towel.
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Information from the book "Home Encyclopedia", publishing house "Soviet Kuban" 1996
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A set of exercises with dumbbells
Physical education and sports
Starting position: arms bent at the elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touching the upper edges of the shoulder blades. Starting position: hands at the front of the thighs of the palm facing the thighs. Starting position: the body is tilted forward to a horizontal position, the arms are lowered down, the palms are turned inward.
Completed: student of 10 "a" class
Galikhmetova A.Zh.
Head: Seryakova G.A.
1. For biceps shoulder flexors (biceps).
Starting position: main stance, palms facing forward.
Execution: simultaneous or alternate bending of both arms in the elbow joints.
2. For the triceps extensors of the shoulder (triceps).
Starting position: arms bent at the elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touch the upper edges of the shoulder blades.
Execution: raise the dumbbells up, both simultaneously or alternately, without lowering your elbows.
Breathing: inhale when extending, exhale when bending.
3. For the muscles of the shoulder girdle.
Starting position: hands at the front of the thighs, palms facing the thighs.
Execution: simultaneously or alternately raise straight arms up.
Breathing: inhale when lifting and exhale when lowering.
4. For the muscles of the shoulder girdle (muscles that reduce the shoulder blades and the posterior bundles of the deltoid muscles).
Starting position: the torso is tilted forward to a horizontal position, arms are lowered down, palms are turned inward.
Fulfillment: raise straight arms to the sides; without bending the body.
Breathing: inhale when lifting, exhale when lowering.
5. For the muscles of the lower back, lat back and lifting ribs.
Starting position: feet are placed wider apart, hands with dumbbells are pressed to the back of the head.
Execution: tilt the body to the sides without bending the knees.
Breathing: inhale while straightening the torso, exhale while bending the torso to the sides.
6. Option "a": dumbbells raised up above your head.
7. For the muscles of the legs, torso and for the respiratory and vascular system.
Starting position: wide lunge forward, in front standing leg strongly bent, the rear leg is almost straight and rests on the toes.
Fulfillment: change of legs by jumps. The body should not lean forward and move in the front - back direction.
Breathing: deep, without delay.
8. For adductor muscles of the thigh and hip extensors, extensors of the back and shoulder girdle.
Starting position: legs apart wider, arms bent, hands with dumbbells at the shoulders.
Fulfillment: squat with bending of one leg. The other leg is straight. Keep your torso straight.
Breathing: inhale - squatting, exhale - rising.
9. For oblique and lateral abdominal muscles.
Starting position: main stance, both dumbbells are in one hand.
Execution: torso to the sides. One arm, bending, rises along the body up above the waist, the other, unbending, goes down to the knee. The knees don't bend.
Breathing: inhale while tilting to the side of the arm holding dumbbells, exhale while tilting to the side of the arm without dumbbells.
10. For the calf muscles - foot flexors (plantar flexion).
Starting position: feet at the width of the pelvis, toes are on a stand 5-8 cm high, heels are on the floor. Arms bent, hands with dumbbells at the shoulders.
Fulfillment: lifting on socks.
Breathing: uniform, without delay.
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A set of exercises with dumbbells helps to strengthen the musculoskeletal system of the child and helps control weight. Therefore, if you have already accustomed the student to daily physical exercises, which he performs with pleasure and easily, you can begin to diversify your classes with the help of a set of exercises with dumbbells.
A set of exercises with dumbbells and child development
A set of exercises with dumbbells gives an additional load on the muscles and increases the energy consumption of the body. Therefore, along with proper and rational nutrition, a set of exercises with dumbbells contributes not only to strengthening muscles but also to losing weight.
A child can perform a set of exercises with dumbbells, starting from 7-8 years.
However, when mastering a set of exercises with dumbbells, it must be remembered that younger students are actively forming the skeleton, so they should not be given a lot of physical activity with weights.
One or two sets of exercises with dumbbells per week are enough. On other days, you can choose to perform the usual push-ups, pull-ups or squats, which also develop the child's musculoskeletal system well.
Each set of exercises with dumbbells should last approximately 30-45 minutes, including a warm-up, strength training (the actual set of exercises with dumbbells) and breathing exercises. It is also good to turn on rhythmic music, to which the young athlete will do a set of exercises with dumbbells.
Attention!
The main condition for performing a set of exercises with dumbbells (as well as other types of physical activity) is that the child should enjoy this mini-workout, not overstrain.
More
Students must perform exercises with different objects: a ball, a jump rope, and, of course, dumbbells. It's a complex useful exercises with dumbbells for boys, for teenagers.
Dumbbell exercises
After the first approach spent on the first exercise, and a slight rest, in the second approach, do the second exercise, in the third - again the first exercise, etc. In the same way, alternate the third and fourth, fifth and sixth, seventh and eighth, ninth and tenth exercise.
➣ It is likely that such a burden will be excessive for you. But you shouldn't quit. Regular exercise will help you become more enduring, after which you can move on to more significant loads.
Tilts of the body to the right-left - "pump"
This exercise is aimed at developing the muscles of the body.
You will need dumbbells weighing from 1 to 5 kg. Put your feet slightly wider than your shoulders, lower your arms with dumbbells along the body. Tilt to the right while left hand bend at the elbow, then tilt to the left, bending the right arm. The pace of execution is medium or slow. Breathing is arbitrary. Perform 10-15 tilts in each direction in 2-3 sets, between which rest 3 minutes.
Circular movements of the legs lying on the back
The exercise is aimed at developing the abdominal muscles.
Lie on your back, stretch your arms up, holding, for example, the leg of a sofa, table or bed. Raise your legs together and do 10-15 circular motions to each side. Perform the exercise 2 or 3 times with a rest of 2-3 minutes. The pace is medium or fast, breathing is arbitrary.
Vertical dumbbell raise
With this exercise, you can strengthen and develop your arm muscles. You will need dumbbells weighing from 4 to 10 kg.
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Charging in the morning is a set of physical exercises that are performed after sleep every day. morning exercises strengthens the health of the student, contributing to proper physical development. Until morning exercises become a habit for the child, it is better for parents to work out with the child.
Physical exercises are well combined with hardening. You can take, for example, air baths. Many children like physical exercise using balls, dumbbells (300-500 gr. no more), jump ropes.
Boys like strength exercises more, in this regard, you need to carefully dose the load.
In addition, during charging, you need to control the accuracy of the exercises - follow the pace, breathing.
Morning exercises for 7-9 year olds
Starting position (IP) - hands down, legs should be shoulder width apart. Inhale - stretch, raise your arms up and slightly bend your back. Exhaling, we return to the PI (4-6 p).
Starting position - facing the wall (distance 1.5 steps). Exhaling, we lean forward, stretch our arms forward, trying to reach the wall. Inhaling, we return to the PI (4 p).
Hands down, feet are shoulder width apart. Exhale - we lean forward, if possible, try to touch the floor with our palms or fingers, while inhaling - in the PI (calm pace, 4-8 r).
Hands down, feet are shoulder width apart. We exhale, raise the leg and make cotton under it with our hands, while inhaling - in the IP. We repeat the exercise, but with the other leg. Between leg swings we do 3 seconds. pause. We repeat the exercise with each leg up to ten times, the pace is calm.
Raise one hand up, clench your fingers into a fist, put your feet shoulder-width apart. We alternate hands. Repeat 10 times, breathing is calm.
Hands on the belt, legs should be shoulder-width apart, we begin to lean in different directions, calm breathing - back (carefully), forward, left, right. In each direction we bend 3-4 p.
We lay down on the mat face down, place our palms under the chin. We bend the back, calm breathing, raise the chest from the floor and take the head back (4-8 p).
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A set of exercises with dumbbells No. 1
The complex is designed for beginners to practice dumbbell gymnastics. The weight of the dumbbell is 1-3 kg, depending on the age and strength of those involved.
| Exercise 1. Raise straight arms to the sides, up, at the same time stand on your toes. When raising your hands up - inhale, when lowering - exhale. The pace is average. Repeat 15-20 times. |
| Exercise 2. Raise your arms to the sides, up, lower them forward and down. When raising the arms to the sides - inhale, when lowering - exhale. The pace is average. Repeat 15-25 times. |
| Exercise 3 Tilt the torso forward without bending the legs. When leaning forward - exhale, when straightening - inhale. The pace is average. Repeat 10-12 times. |
| Exercise 4 Alternate bending of the arms in the elbow joints. Breathe deeply and rhythmically. The pace is average. Repeat 30-40 times for the right and left hand. |
| Exercise 5 Spread straight arms to the sides, at the same time rising on your toes. When spreading the arms - inhale, when reducing - exhale. The pace is average. Repeat 15-25 times. |
| Exercise 6 Squatting on toes, hands to shoulders. When squatting - inhale, when straightening - exhale. The pace is medium and fast. Repeat 20-50 times. After finishing the exercise, 30-45 sec. walk around calmly and do some breathing exercises. |
| Exercise 7 Waving a leg with a dumbbell tied to it. The pace is average. Repeat 20-50 times for the right and left legs. |
| Exercise 8 Imitation of direct blows of a boxer. The pace is medium and fast. Repeat 20-35 times with the right and left hand. |
| Exercise 9 Tilts of the torso to the sides with pulling the arm to the armpit - "pump". When the torso is tilted to the right - inhale, when tilted to the left - exhale. The pace is average. Repeat 10-20 times on each side. |
| Exercise 10 Lowering the torso from a sitting position, dumbbells at the shoulders. When tilting back - inhale, when straightening - exhale. The pace is average. Repeat 10-20 times. |
| Exercise 11 Push-ups lying down (on chairs). When bending the arms - inhale, when unbending - exhale. The pace is slow and medium. Repeat 8-15 times. |
| Exercise 12"Woodcutter". When raising your hands up - inhale, when lowering - exhale. The pace is average. Repeat 15-25 times. |
| Exercise 13 Jumping on toes with arms raised to the sides. The pace is medium and fast. Repeat 15-20 times. |
| Exercise 14 To establish breathing and relaxation is performed on the go. |
After completing the complex, proceed to water procedures with the obligatory rubbing of the body with a towel until red.
Students must perform exercises with different objects: a ball, a jump rope, and, of course, dumbbells. This is a set of useful exercises with dumbbells for boys, for teenagers.
Dumbbell exercises
After the first approach spent on the first exercise, and a slight rest, in the second approach, do the second exercise, in the third - again the first exercise, etc. In the same way, alternate the third and fourth, fifth and sixth, seventh and eighth, ninth and tenth exercise.
➣ It is likely that such a burden will be excessive for you. But you shouldn't quit. Regular exercise will help you become more enduring, after which you can move on to more significant loads.
Tilts of the torso to the right-left - "pump"
This exercise is aimed at developing the muscles of the body.
You will need dumbbells weighing from 1 to 5 kg. Put your feet slightly wider than your shoulders, lower your arms with dumbbells along the body. Tilt to the right, while bending your left arm at the elbow, then tilt to the left, bending your right arm. The pace of execution is medium or slow. Breathing is arbitrary. Perform 10-15 tilts in each direction in 2-3 sets, between which rest 3 minutes.
Circular movements of the legs lying on the back
The exercise is aimed at developing the abdominal muscles.
Lie on your back, stretch your arms up, holding, for example, the leg of a sofa, table or bed. Raise your legs together and do 10-15 circular movements in each direction. Perform the exercise 2 or 3 times with a rest of 2-3 minutes. The pace is medium or fast, breathing is arbitrary.
Vertical dumbbell raise
With this exercise, you can strengthen and develop your arm muscles. You will need dumbbells weighing from 4 to 10 kg.
Put your feet slightly wider than your shoulders, lower your arms with dumbbells along the body with your palms facing you. Gradually bend your arms, lifting the dumbbells over your head until your arms are straight. After that, return to the starting position. The pace of the exercise is slow or medium. Raising your hands, inhale, and lowering, exhale. Repeat the exercise 15-20 times in 2 sets, between which rest 2-3 minutes.
Alternating right and left leg lunges
This is an exercise for developing leg muscles.
You will need dumbbells weighing 2 and 7 kg. Dumbbells weighing 2 kg are tied to the ends of the stick.
With an overhand grip slightly wider than your shoulders, lift the stick and lower it onto your back. Take a fairly wide step forward with your left foot, bending it at the knee joint. Right leg at this time in a straightened position put on the toe. Then lower it as low as possible and make 2-3 springy movements. After that, return to the starting position and repeat the exercise, but already changing the leg. The pace of the exercise is slow.
➣ You can breathe freely. Repeat the exercise 8-10 times with each leg.
After a short rest, repeat the same movements, but instead of dumbbells weighing 2 kg, take dumbbells weighing 7 kg.
Squatting on two legs
Promotes the development of leg muscles. You will need dumbbells weighing 5-10 kg.
With an overhand grip, take a stick with 5-10 kg dumbbells tied to its ends. Raise the stick above your head, put your feet shoulder-width apart. Bend the body in the lower back, bring the shoulder blades together.
Sit on the whole foot, without lifting your heels from the floor. Squat as deep as possible, then straighten up.
➣ The tempo can be set to slow or medium. Squatting, exhale, straightening - inhale.
Repeat this exercise 10-15 times for 2 sets with 3-5 minutes rest in between.
Raising your arms to the sides
This exercise can quickly tone the deltoid muscle.
You will need dumbbells weighing 2-7 kg. Put your feet hip-width apart, lower your arms along your torso, turn your palms to your hips. Raise your arms slowly above your head, then return them to the starting position.
Repeat the exercise 10-15 times with 2 kg dumbbells or 8-10 times with 7 kg dumbbells. After each approach, take a break for 3 minutes.
Circular movements of the arms forward
May help develop the deltoid and pectoral muscles. You will need dumbbells weighing 1-2 kg.
Put your feet hip-width apart, spread your arms with dumbbells to the sides, palms forward. Perform the exercise at a medium or fast pace. Breathing is arbitrary, but rhythmic.
Do the exercise 10-15 times in 2-3 sets, between which rest 2-3 minutes.
Lifting on toes
This exercise helps develop the calf muscles. Take dumbbells weighing 7-10 kg in your hands, put your hands on your belt. The toes should be on an 8 cm high stand, and the heels should be on the floor. Rise up on your toes as high as you can, then lower yourself onto your heels.
This exercise can also be done on one leg. For convenience, it is best to rest against the wall with one hand. Breathing can be arbitrary, and the pace is slow. Do the exercise 10-15 times in 2-3 sets, between which rest 2-3 minutes.
Exercises with the help of this simulator will help you develop and maintain the tone of the main muscle groups. depending on your physical development, you can leave the required number of springs or rubber cords. In one lesson, it is better to perform not the entire set of exercises, but only part of it.