Many of the teenagers attract bodybuilding, which is definitely good. Learn about all the advantages and disadvantages of bodybuilding in adolescence.
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Teenage bodybuilding in recent years is becoming increasingly popular. Teenagers begin to visit the halls, wanting to make their shape more attractive. Of course, this circumstance can only please. To succeed in bodybuilding, it is necessary to constantly increase the level of your knowledge, which makes the brain work. Bodybuilding in adolescence: all for and against? Here is the topic of today's article.
Anyone, for the first time coming to the hall, adolescents are no exception, wants to know where to start. Now online you can find a large number of different training programs, there are also many profile logs. There is a lot of information and should be sorted out in it. Here are some advice to young people who have decided to start the difficult path of Bodybuilder.
Duration of classes in adolescence
It is quite difficult to come up with what you can do in the hall for more than an hour. Your classes can be one of the main indicators of the intensity of the training. In the event that you exercise more than half an hour, you can talk about low intensity with confidence. Short and intensive classes are much more efficient, and not long.
It should be remembered that each new training session should be completed faster than the previous one. This will provide muscle with excellent condition and adapt them to constantly increasing weights. Muscles directly depends on the amount of work performed.
Teen exercises
Each person will agree that, say, in football or basketball, the team will win, whose players have better own the technique of performing various techniques. Actually, do not own the technique, you will not even get to score a nail, but rather you will simply take yourself all your fingers. The situation has developed in bodybuilding. Exercise technique is of paramount importance.
Before the development of the new movement, approach the coach and ask him to explain all the nuances. Do not count on your intuition or knowledge obtained from logs or YouTube. Practically with one hundred percent probability can be said that you will spend time, but you will allow a large number of errors that invariably affect the performance of the training.
Optimal options is the hiring coach for money. You do not need to use his services constantly, but it is enough to do it for a month or a little more. It all depends on how quickly you are leaving the main exercises. The spent funds returned quickly quickly, and you can admire your figure, which will acquire an ever more beautiful view after each lesson.
Working with the coach at the initial stage is still important for the reason that if you do not master the technique immediately, then it will be quite difficult to correct the situation. It is necessary from the first repetitions to try to strictly follow the technique. Then you will do everything on a complete machine.
No steroids in adolescence
If you have not yet known how you should treat steroids, then the moment came to think about it. When talking on the topic: Bodybuilding in adolescence: all for and against is one of the most important issues. On the other hand, think a lot and should not. You definitely do not need to use anabolics.
Now no one is trying to say that steroids of bodybuilders are not used. That would be a deception. Professionals, and some lovers of them actively use. However, there is a large number of nuances:
- Do not use for years up to 25.
- The use of anabolic preparations is a real and very complex science. If you do something wrong, then besides harm to your health, you will not bring.
Those people who will persuade you to use AAS, just one goal is to buy at your expense. Train yourself and if you are sure that you are sure that you need steroids, then start accepting them. Just think well why you need it.
Power supply for teenagers
Another important and difficult question. You will have to abandon many old habits, including meals. It is very important to teach yourself to proper nutrition. In the future you will thank you for it. You probably know that the diet of the athlete must be balanced. However, every person should be. Nevertheless, the nutrition of bodybuilders has significant differences from the diet of an ordinary person.
You need to use pure carbohydrates, say, oatmeal or potatoes. Protein compounds and large quantities will be required. In addition, the protein should be different, which implies the inclusion in the diet of chicken, dairy products, fish, etc. Of course, the food theme in bodybuilding is very extensive and requires a detailed description.
What exercises to use in adolescence?
In the network you can meet a large number of information that each training day should be devoted to individual groups of muscles. However, such an approach to training program needs experienced athletes. Teenager should be done otherwise.
You need to lay the foundation of your figure and if you immediately start training individual groups of muscles, it will be impossible to do it. At the first stage, career should develop all the muscles at the same time. The best option for this is the "Gold Troika" of the basic exercises: a rainy thrust, squats with free weight and bench press in the lying position. Thanks to them, you will harmoniously develop your body and you can create the necessary base. It is not worth thinking about various isolated exercises. All this you have ahead.
That's all that I wanted to say on the topic of bodybuilding in adolescence: all for and against.
About bodybuilding in adolescence, see this video:
Every year bodybuilding is becoming popular. Today, people understand that possess a beautiful body is not only fashionable, but also very useful for health. Some newbies begin to engage in the gym from adolescent age. Of course, at the beginning of the way, it is almost impossible to avoid errors, but we believe that with the right approach you can make your workouts very effective even at the beginning. In this article we will talk about bodybuilding for adolescents, consider frequent mistakes and give general recommendations on the workout method.
Before you start classes with burdens, you must work out some kind of database. Speaking of the database, we mean the ability to train with our own weight. Before the start of classes in the hall, it is desirable that you can pull up on the horizontal bar for at least 10 times and spray from BRUSEV more than 15 times. In this case:
- You will not be ashamed for your low strengths;
- Your joints and ligaments will be prepared for operation with additional weights;
- You will be able to quickly increase muscle mass due to the presence of neuromuscular ties.
After classes on the horizons and a visit to the gym do not hurry to work with maximum weights. The next stage will be the study of the correct exercise technique, many teenagers miss this stage and therefore their progress is not too fast compared to those who know the technique. Also beginners who do not know the implementation techniques are very often injured. Therefore, the first month in the gym should be devoted to the study of the technique of the main basic exercises (priest, bench press) and the development of a muscular feeling. Muscular feeling we call the skill in certain exercises to emphasize the load on some kind of muscular group. For example, in the bench press, professional athletes are able to partially turn off the triceps, because of what the breast muscles are being worked out much more efficiently. A developed muscular feeling will allow you to increase muscle volumes faster.
After a month of study of technology and working with small weights, it's time to move to severe basic work. In your arsenal movements should be present only:
- On the feet - ,;
- On the back - , ;
- On the chest - the rods of the rod or dumbbells on the bench with different angles of inclination;
- On the shoulders - and.
Basic exercises are much better stimulated by muscular growth than isolated work. In the first six months, to train such muscle groups as a trapezium, hands, forearms or caviar there is no point. All these small muscle groups, one way or another, will be used in basic exercises, and therefore will grow. After six months of classes in the hall to basic work, you can start adding a bit of insulation on biceps, triceps, delta, chest. You can follow your own training program or choose some kind of ready-made plan.
1) Do not take serious advice on training from inexperienced athletes. Take an example only from those comrades who have achieved a significant result. Also surround yourself with people who have the same interests as you. Often, a close environment of adolescents does not understand why you are trained, many newbies are surreated because of this and lose the motivation.
2) Be a realist. Get everything and immediately - it does not happen. If you get 5kg of muscle mass for the first year of workouts - this is already a great success. Also, know that in adolescence, the key condition for success in sports is the regularity of training. Lack of regularity will make your workouts ineffective.
3) Another main mistake is the lack of understanding of the correct exercise technique. You can train the year incorrectly and not achieve anything. To achieve a tangible result, you still have to return to the study of technology. Appreciate your time.
How to do bodybuilding in adolescence?
Interest in the time you can start full-fledged exercise with burdens, at least for the reason that the need for additional physical activity is inherent in human body at any age, and in adolescent, especially. Excess energy simply asks outside and the best way to spend it in the best possible way, it is bodybuilding. But starting to train, it is important to take into account the peculiarities of your age, otherwise you should not expect high sports results and good health in the future.
Many argue that training at a young age is not interesting and not bring notable results, but it is not. On the contrary, devoting to the trainings a little time of the young men at the age of 14-16 may achieve quite serious athletic indicators for a relatively short time, including in the appearance of their own muscles. At least athletic posture, a powerful chest and ability to fully own their own body is provided.
The young men in their workouts should adhere to simple rules, mainly dictated by the age characteristics of the young, who even faster in the physiological and anatomical plan of the body. And of course ordinary common sense.
It is necessary to build training in such a way that they do not drain the resources of an actively growing organism. Violating this axis later, it will be possible to encounter such problems as a height delay and premature skeletal ossification. It must be remembered, training in young age can benefit, but only if the costs of them are comparable to the restorative capabilities of a particular body.
The growing organism requires a considerable amount of energy for its development and physical growth, and exhausting abundant training can exhaust it ahead of time simply simply raising forces. Therefore, to train as professional bodybuilders under the age of 16 should not. It is better to build a training program guided by its own physical condition and the condition of the body as a whole. For this, it is enough to train with short series for 20-30 minutes 2-3 times a week.
Daily workouts will not bring more notable results, and perhaps and lead to overtraining, complete stagnation or even a rollback of the results achieved back, which cannot be allowed. Also, making up a training program is extremely importantly important to exclude exercises from it, which directly affect the vertebral pole. This list includes such exercises ...
- Deadlift
- Squats with a barbell on the shoulders
- Right standing
- Rod rod in the slope
Beaming should be replaced with hyperextenzia, squatted with a barbell to notice on squats with their own weight (air squats). The rod pull in the slope is better noted by tightening on the horizontal bar. The legs are better to pump in the simulators.
Each exercise is enough to be performed in two or three approaches, at times performing and at all on one approach, giving the body to recover more than usual.
The number of repetitions should be within 12-15. At the same time, it is appropriate to perform approaches with the preservation of forces, that is, to train is not fully refusing, able to significantly influence the depleting nervous system of the exhausting body of the young athlete.
Every muscle needs to work out one races per week. At the same time, one races of 6-8 weeks, and when signs of fatigue, and more often, it is important to make long breaks for 7-10 days. Such a rest will only benefit - recover the hormonal system, and with her the muscles will be restored. Such an approach will allow you to fully develop a young growing organism.
An excellent option can be a training program that includes prescripts from the floor, push-ups on the bars, tightening, hyperextenia, squatting with its own weight.
Choosing one or another version of the training program must need to take into account common energy consumption per day, their number falls at school. In all cases, it is necessary to fully eat and be sure to fall out. Food and sleep must cover exercise costs, studies and maintaining the physiological needs of a young growing organism.
Perhaps in bodybuilding you put "goals to heaven", and you want to achieve them "right now", but allow me to open one secret: no need to treat your hobby as if it should bring you money or make you famous and thus help you. It should be what simply makes you happy, gives satisfaction. Bodybuilding is a magnificent hobby, hobby, because it helps you maintain health, lead a normal lifestyle.
Having said that, I understand that there will be someone who will find in the set of negative. My goal is to help you learn how to separate one of the other. I received my knowledge about bodybuilding and muscle development longer than you live. I can't imagine the best reward than what your body can achieve with the help of knowledge and experience.
If you were my son, I would give you exactly the same advice. Use this wisdom! If this helps you, you can think about me as a "friend or father, which you have never had."
Tip 1 // Find Mentor
The advice to find a mentor, or someone who is suitable for this role does not apply to the advice on the principle "hard, but quickly." But after you go through the fact that you will require a body transformation - especially for the competition - you will understand how important it is to have someone who shares your hobbies, inspires you, "pushes" you to the transition to the next level.
Your mentor does not necessarily be a professional or someone who performs at the competition level of the country's championship, although they may well be. Mentor can be older than you, and maybe your age. He may not even be someone who directly teaches you, helps to develop a training program or nutrition scheme - although it may well do everything for you.
What makes a mentor for you is very uncertain, vague - and very important, if you look at the perspective. He helps you be more responsible. He holds your interests in his heart, and motivates you with his personality. It does not sound cool, but remember: Bodybuilding is a lifestyle, almost this is more than any other sport. You can become strong without anyone or support, but without it it is difficult for them to stay.
Tip 2 // Surround yourself with "right people"
When bodybuilding is for you a novelty, you are trying to learn something, grow, achieve your goals, the last thing you need is people around that do not "accept" what you do. Conduct day after day among people who do not understand why you are trained, can lead to the fact that you lose the motivation and stop "spending time on it."
This does not mean that you need to stop close relationships with family and friends. Just need to get closer to get acquainted with bodybuilders from your surroundings, gym. Support relationships with those who understand what you are doing and why, who can support friendships, share experiences. Bodybuilding is too difficult alone.
Tip 3 // Get information from reliable sources
On the Internet, so much information about bodybuilding (and otherwise) that it is difficult to believe in the one who grew up in "Dobinechnik Times". It is at the same time well, and bad. A bunch of everything you get by typing a simple request may be mistaken. This will slow down progress, cause harm, and in the future it can damage health.
This is especially truthful about social networks and forums. Each on our planet has the right to his own opinion, and there is no way to determine whether he knows what he says. One of the worst things you can commit is that you can publish your feeding scheme or training plan on the forum and ask for advice on them. Half will say that it is cool, and the second is that stupidly. This will lead to what you are confrontation and start jumping from the program to the program, based on the advice of absolutely unfamiliar people.
What could be the solution? Be skeptical, patient. Find good, dear resources with information about bodybuilding. Such a site as muscles.rf can provide you with proven information based on studies, years of experience. Avoid pseudo-body information (in style "in 7 seconds to the end of the last set you need to take ..."), beware of the opinions of those who are not familiar with VKontakte, Facebook, Twitter, for chance found forums.
Tip 4 // Believe yourself
When I just started to train, I lived in the city, in which I did not know anyone engaged in bodybuilding. I was fond of sports, and I decided to speak at my first competition, small, local importance. I tensely trained long months, I was in good shape, I felt an emotional climb, seeing what I had achieved.
Two weeks before the competition, my friend took me to the side and told me that I had no chance to win. He was not a bodybuilder, but he was local, and he swore that I had no chance to win, because I was a newcomer on stage, and the judges were too politicized.
By the time he said to me, I was already an active adherent of bodybuilding. I trained a lot and hardly, and the event should have been about to happen, so his opinion did not change anything. I went and won this contest, but if he did this "informal chamber" when I just started to train for the competition? Most likely, I would believe him, threw a workout, and, of course, I would not have won the competition.
Perception and judgment are part of bodybuilding. Unfortunately, everyone sees the world in its own way. In the end, you yourself decide for yourself: how many humiliations and failures are you willing to transfer, and how far you are ready to go. You may have the best mentor in the world and a wonderful community, but ultimately, the solution is yours.
Listen to the advice of those who know what he says. But when it does not sound plausible, check the facts and accept the solution based on your feelings.
Tip 5 // all matter in thinking
The last advice will be the most important: it's all about your thinking. It means more than the metabolism, metabolism, your genetics, do you have a coach, and even to which gym you have access. If you are resolute, believe in yourself, continue to act, despite obstacles, you will achieve your goals.
You can do bodybuilding for many years. But one day - it can happen much earlier than you think - work, children or life as a whole can stop training. But perhaps you will continue hard to train when you are 60. Young bodybuilders are future champions, with the right mental configure you can achieve in the sport of what you dream.
Leave comments below. Tell me what I can help you in achieving your goals, switch to the next level.