fitness for teenagers: how to introduce a teenager to sports and at the same time not quarrel with a parent

fitness for teenagers: ways of motivation

Personal example and joint activities

The first tip is probably the most difficult if you yourself do not lead an active (sports) lifestyle. No amount of calls and exhortations about the benefits and necessity of physical activity will help. The personal example of parents is what works 100%. Start small.

Do morning exercises together:

1. Start with a 10-minute set of simple gymnastic exercises. Work to music that your child likes, not you.
2. After a month or a month and a half, go outside. Take musical accompaniment with you. Now this is easy to do. Now your exercise is: warming up your legs, a light (gradually increasing) 3-10 minute jog, a couple of minutes of rest, walking with lunges, push-ups (pull-ups), squats.
3. After 1-2 months, it’s time to do exercises apart. Wake up a teenager, having already come from her. You obviously don’t control what he does on the street. To do this, just casually check the moisture content of the T-shirt. If the child is clearly “foolish” or outright refuses morning activities outside, suggest returning to the original “home” option.

Another important technique that will help arouse a teenager’s interest in sports activities, at the same time strengthen family relationships, improve mutual understanding, and also cause “white envy” among his friends, is spending leisure time together on weekends. This could be a visit to a bowling alley or billiards room, playing badminton, table tennis, or, for example, getting to know the newfangled Frisbee. There are enough options! There are also some quite unusual ones. An excellent physical activity would be completing pre-designed sports and intellectual quests around the city (for a while).

Example of a training program for teenagers 15-17 years old

The training program for teenagers, which is proposed below, has one feature: in it we work the whole body in one day. This is called circuit training. Exercise 3 times a week. Such training usually gives teenagers good results.

• Bench press – 3x12
• Dips 3x14
• Pull-ups - maximum number of times 3xmax
• Barbell squats (start with small weights and under the supervision of a trainer) 3x12
• Hyperextension 3x20
• Hanging leg raise 3z12

Example of a training program for guys 17-19 years old

Split training (2 muscle groups per day) 3 times a week.

Day 1 (chest, biceps)

• Bench press 3x8 (+ 2 warm-up sets required)
• Incline Dumbbell Press 3x8
• Push-ups on wide bars 3xmax
• Hanging leg raise 3xmax
• Standing biceps curl 3x8
• Scott bench 3x8

Day 2 (back, triceps)

• Deadlift 3x10 (with 2 warm-up approaches)
• Pull-ups 4xmax
• Shrugs 3x10
• Dips 3xmax
• French press 3x8

Day 3 (legs, shoulders)

• Squats 3x10 (with warm-up)
• Leg press 3x8
• “Donkey” 3x15
• Seated dumbbell press 3x10
• Standing barbell press 3x10
• Crunches 3xmax

We also strongly recommend watching this video - there will be a lot of useful information from experienced athletes specifically for teenagers. The specifics of training for young athletes will be considered, the main problems they may encounter and warnings:

Finally, I would like to remind you about the correct technique for performing exercises.
This is especially important during adolescence because it is very easy to get injured. Learn the technique of performing all the exercises you are going to use, especially the basic ones! Download Best WordPress Themes Free Download

Encouragement and support

But what if such motivational events are impossible for some reason? We do not recommend justifying the importance of physical activity by explaining its benefits for normal development and health. In adolescence, such conversations can lead to the opposite effect.

We offer a few tips that will help gradually introduce a teenager to sports activities, and then not discourage them from training:

• watch television broadcasts of competitions together, vigorously comment and discuss what you see, announce the viewing of the next sporting event;
• Organize a visit to real competitions, to which you invite your child’s friends;
• Make an offer to start training in a sports group not to the teenager himself, but also to his close circle of friends, and before doing this, be sure to agree with the coach;
• always and without doubt answer “Yes” to any expressed desire of your offspring regarding sports or fitness;
• do not reproach him for quickly abandoning the sport you chose or suggested, and try to find another one just as quickly;
• never discuss financial problems in the presence of a child - subscription fees, travel to the place of classes, costs of purchasing sports uniforms and equipment, possible costs of traveling to competitions in another city;
• periodically, but not too often, “note out loud” the positive changes that have occurred in your figure, behavior or health;
• do not ignore your child’s invitation to attend the competition in which he is taking part, put everything aside and be sure to go and cheer (!);

• after a teenager receives a sports injury, do not panic, do not create “home scenes” or public scandals for the coach, and after rehabilitation, do not prohibit, but in every possible way encourage the continuation of training;
• do not insist on pursuing, but also do not deny the potential of a professional sports career, including suggesting the possibility of obtaining an education and further work: a physical education teacher, coach, sports agent, functionary, journalist, commentator, massage therapist, doctor.

What exercises do we offer to teenagers aged 13–14 years?

The program of classes for teenage children includes many exercises aimed at developing various skills:

• comprehensive training – affects all muscle groups, allows you to achieve harmonious physical development;

strength exercises using rings, parallel bars, crossbars, rope - help develop muscle strength, endurance and coordination of movements;

• acrobatic tricks on a trampoline - improve the sense of balance and the ability to control your body;
• cardio training – strengthens the heart muscle and blood vessels, improves the functions of the respiratory system;
• stretching and flexibility exercises – contribute to the formation of correct posture and the development of plasticity.

We also offer teenagers to master, in the safe conditions of the fitness room, the elements of a popular sports trend among young people - parkour.

Sports suitable for teenagers

It is certainly too late to start practicing such complex coordination sports as artistic gymnastics and acrobatics, rhythmic gymnastics and figure skating. Training there is aimed exclusively at Olympic results; it begins at the age of 3-5, and by adolescence those who have not received the Master of Sports rank are already eliminated.

Children 10-12 years old still have time to get into the prestigious sections of alpine skiing or tennis. However, it is important to calculate the family’s financial strength for the future. Alpine skiing will require large investments in equipment and trips to training camps. The costs for tennis balls and constant re-stringing of the racket will also be considerable.

The issue with men's football remains open. Here, the possibility of getting into the sports section depends on the city in which you live. But if we are talking about women's football, if there are sections, then there will be no problems.

To start practicing all other sports, adolescence is ideal. There is a small caveat, though. People start trying to lift weights, lift a barbell, or do track and field throwing “like an adult” later—after 16 years.

If you are pursuing the goal of giving your child universal physical training, we recommend that between the ages of 10 and 17, play different sports. Here are their types and the optimal sequence:

• 10 - swimming;
• 11 - speed skating, cycling;
• 12 - athletics, cross-country skiing;
• 13 - fencing, wrestling, boxing or martial arts;
• 14 - team sport;
• 15 - bullet shooting;
• 16 - equestrian sport.

Fitness for teenagers is a dream that can be realized. Help us find a club that has teenage equipment and a certified specialist who knows training methods adapted for this age category.

And in conclusion, we will give advice to parents of obese children who are embarrassed to exercise “in public.” Help your child gradually lose extra pounds. Get advice from a children's nutritionist and exercise therapy methodologist. Buy a home exercise bike, treadmill or stepper. The result will not take long to arrive. If you follow the recommendations, within six months, your child will feel confident and will be able to attend the sports section.

Fitness club for teenagers in Moscow

Fitness clubs of the [Republika] network in Moscow are open to all ages. We also have something to offer nimble teenagers. Classes in a fitness club create discipline, have a positive effect on health and emotional behavior, build character and willpower, and set you up for victory and success. Many parents are afraid of bad company for their children. By attending classes at a fitness club, a teenager makes like-minded friends and does not have time for nonsense.

What programs do the fitness clubs of the [Republika] network offer in Moscow for teenagers? There is a special rate for children under 14 years of age.

Fitness clubs of the [Republika] network in Moscow have prepared the following sports sections for teenagers under 14 years of age:

- Wushu, Aikido.

— Fencing.

- Swimming.

- Dancing.

- Acrobatics.

- Athletics.

For teenagers over 14 years old, we recommend classes in fitness clubs of the [Republika] network in Moscow in soft training, yoga, cycling, Pilates, super sculpture, boxing. It is precisely such training that will help shape a young body, strengthen the body, and have a beneficial effect on the immune system, as well as the respiratory, cardiac, and other body systems.

When choosing activities for a teenager, you should take into account his temperament and preferences. The girl will be interested in yoga, dancing, body ballet, and aquatic programs. For an active young man, fitness programs designed to strengthen the body and build muscles are suitable. If your boy is shy and a little reserved, then he will like cycling, qigong, aikido, and capuera. Boxing has recently been chosen by both boys and girls. Our fitness clubs of the [Republika] network in Moscow have modern, spacious boxing rooms.

Before choosing classes at the [Republika] fitness club in Moscow, be sure to visit a doctor. Our club’s doctor will help you navigate the variety of fitness programs and help you choose based on the physical condition of the teenager.

The choice of coach is also of great importance. Teenagers need a special approach. Our instructors are not only great professionals, but also good psychologists. They will find a common language with any teenager.

Some tips to keep your teenager interested:

- Personal example. Visit the fitness club of the [Republika] network in Moscow with your teenager and achieve results.

- Don't push. One of the features of behavior in adolescence is contradiction. Your most correct advice will not be withered; a stubborn child will do the opposite.

- Find like-minded people. Teenagers enjoy studying with close friends. Talk to the parents of your child's friends. Find activities for them together.

— Do not react to your child’s attempts to try alcohol and cigarettes. Your notations will be received with hostility, and the teenager will start using them to spite you.

— Get interested in examples of famous athletes.

We are waiting for you and your teenage child in our fitness clubs of the [Republika] network in Moscow at the following addresses:

- St. Valovaya, 26, metro station PAVELETSKAYA/DOBRYNINSKAYA;

- St. Nikolskaya, 10 NIKOL'SKAYA PLAZA, -1 floor, metro station REVOLUTION SQUARE, OKHOTNY RYAD, THEATRALNAYA, LUBYANKA;

— Academician Kurchatov Square, 1 (building 78), Oktyabrskoe Pole metro station,

- Serebryanicheskaya embankment, 29, business building, - 1st floor, KURSKAYA metro station.

— Moscow region, Khimki, microdistrict. Novogorsk, st. Olimpiyskaya, 28.

Tweet

Share

Share

Send

Sports complex "Olympic Village-80" (JSC)

Address : metro station Yugo-Zapadnaya, Michurinsky Prospekt, Olympic Village, 2 Website : https://sport-olimp80.ru Telephone , +7 (495) 437-20-98 Cost : on request

The sports complex is recruiting children from 4 years old and adults from 16 years old to join the fight club. Everyone can study in groups: adults and children with different levels of training. There are individual lessons.

Training is conducted by the best trainers - masters of sports, honored trainers of the Russian Federation, multiple winners of Russian and international championships.

Trainings are conducted in modernly equipped halls for various types of martial arts. Given the variety of disciplines, everyone can find a martial arts to their liking.

"Wrestling Club of Ruslan Shagin" (VAO)

Address : m. Shchelkovskaya, st. Sakhalinskaya, 5 Website : https://shagin.rf Phone Cost : from 500 rub.

The club is a non-profit organization; the purpose of its activities is not to make a profit. The main activity of the club is organizing sports work, participating in competitions, training athletes, and improving their sportsmanship.

Funds from the sale of season tickets are distributed strictly to the statutory activities of the club: payment for rent of premises, advertising, promotion of the website and social networks, as well as to the salary fund of the coaching staff.

All gyms are equipped with modern equipment and are designed for martial arts. Youth and adult freestyle wrestling tournaments are held annually. The club's athletes include more than 70 people. The national freestyle wrestling team includes about 14 athletes of various weight categories.

Cost for the initial sports training group (GNP), 5-7 years:

• 1 lesson - 500 rub.
• Subscription for 8 trainings - 3,200 rub.
• Subscription for 12 trainings - 4,000 rub.

Cost for educational and training group (UTG), 8-13 years:

• 1 lesson - 500 rub.
• Subscription for 8 trainings - 3,200 rub.
• Subscription for 12 trainings - 4,000 rub.

Sports camps for children and teenagers - you won’t be bored

A modern sports camp for teenagers offers classes in creative workshops, participation in role-playing quests, creation of unique 3D models and battles in cyberspace. Such entertainment not only strengthens the body, but also helps to arouse interest in science and acquire knowledge that will be useful in later adult life. Thanks to the children's sports camp, the child will become more self-confident and understand what responsibility and mutual assistance are.

The program of all sports camps for children and teenagers is designed in such a way that everyone can find suitable entertainment. Young fidgets will enjoy active activities, while inquisitive and persistent ones will enjoy computer modeling lessons. Pay attention to the specialized shifts - children's and teenage sports camps offer several weeks to transform into heroes of popular comic books, inventive pirates, and brave stalkers.

Many sports events in the camp are held in the format of theatrical performances - this helps to reveal creative potential, develop the student’s imagination, and stimulate his curiosity. A trip to a sports camp is the best way to give your child a boost of energy, drive and desire to learn, which will be enough for the whole next year!

Gym training program for teenagers 14 years old

The program for girls and boys 14 years old is designed for 2-3 days a week and consists of basic exercises, and as a warm-up, use running, jumping rope, and stretching is recommended at the end of the lesson. After just a month of visiting the gym, choosing a suitable program, an obvious result is noticeable. The teenage program is aimed at strengthening muscle mass, as well as physical development. The training program in the gym for children 14 years old consists of blocks for working out the muscles of the whole body without weights, using their own weight, which sufficiently loads the muscles. It is allowed to use dumbbells 1-2 kg.