Child 10 years old classes with dumbbells. Exercises with dumbbells for children

Schoolchildren must do exercises with different objects: the ball, with a jumping, and, of course, with dumbbells. This is a complex of useful exercises with dumbbells for boys, for teenagers.

Exercises with dumbbells

After the first approach, spent on the first exercise, and a minor rest, in the second approach, do the second exercise, in the third - again the first exercise, etc. In the same way, the third and fourth, fifth and sixth, seventh and eighth, ninth and Tenth exercises.

➣ It is likely that this load will be unnecessary for you. But you should not leave classes. Regular exercise will help you become more hardy, after which you can proceed to more significant loads.

Tilt torso right-left - "pump"

This exercise is aimed at developing the muscles of the body.

You will need dumbbells weighing from 1 to 5 kg. Legs put a little wider shoulders, hands with dumbbells to lower along the body. Turning to the right to the right, while the left hand of the bells in the elbow, then take the slope to the left, bending the right hand. The pace of performing medium or slow. Breathing arbitrary. Perform 10-15 slopes into each direction in 2-3 approaches, between which rest 3 minutes.

Circular movements of legs lying on his back

Exercise is aimed at the development of the muscles of the abdominal press.

Lagged on the back, hand drawing up, holding, for example, behind a feet of a sofa, a table or bed. Lift your legs and take 10-15 circular movements in each direction. Read exercise 2 or 3 times with rest 2-3 minutes. Temp Middle or fast, breathing arbitrary.

Raising dumbbells vertically

With this exercise, you can strengthen and develop the muscles of the hands. You will need dumbbells weighing from 4 to 10 kg.

Put the legs a little wider shoulders, hands with dumbbells to lower the palms along the body to yourself. Gradually, shibbay hands, raising dumbbells above his head until the hands straightening. After that, come back at the starting position. The pace of exercises is slow or medium. Rising hands, take a breath, and dropping away - exhale. Repeat exercise 15-20 times in 2 approaches, between which rest 2-3 minutes.

Alternated attacks with the right and left foot

This is an exercise for the development of leg muscles.

You will need dumbbells weighing 2 and 7 kg. Dumbbell weighing 2 kg tie to the ends of the stick.

Grogging from above is a little wider shoulders with raw stick and lower yourself on the back. Left legs make a fairly wide step forward, bent it in the knee joint. Right leg at this time in the straightened position put on the sock. Then to lower it as low as possible and take 2-3 spring movements. After that, come back at the starting position and repeat the exercise, but already changed the leg. The pace of exercise is slow.

You can breathe arbitrarily. Each foot will repeat an exercise 8-10 times.

After a small rest, repeat the same movement, but instead of dumbbells weighing 2 kg take the dumbbell weighing 7 kg.

Squat on two legs

Promotes the development of the muscles of the legs. You will need dumbbells weighing 5-10 kg.

Grogging from above take a stick with 5-10 kg tied to its ends. Lift a stick above your head, put the legs on the width. Toyguish wanted in the lower back, the blades of the bed.

Side at the entire foot, without taking heels from the floor. Satisfaction do as deep as possible, then straighten.

➣ Temp you can choose a slow or medium. Singing, do exhale, straightening - inhale.

Repeat this exercise 10-15 times, performing 2 approaches between which rest for 3-5 minutes.

Rising hand to face up

This exercise is able to quickly lead to the tone deltoid muscle.

You will need dumbbells weighing 2-7 kg. Legs put on the width of the pelvis, the hands of lowering along the body, palm of turning to the thighs. Hands slowly raise over his head, after which they will return them to its original position.

Repeat exercise 10-15 times with dumbbells weighing 2 kg or 8-10 times with dumbbells of 7 kg. After each approach, take a break for 3 minutes.

Circular movements with hands forward

It can help develop deltoid and breast muscles. You will need dumbbells weighing 1-2 kg.

Put the legs on the width of the pelvis, hands with dumbbells ruin the palms ahead. Exercise do an average or fast pace. Holy breathing, but rhythmic.

Make an exercise 10-15 times in 2-3 approaches, between which rest 2-3 minutes.

Lifting on socks

Exercise helps to develop calf muscles. Take the dumbbell in the hands of 7-10 kg weighing, put your hands on the belt. Footpicks should be on a stand 8 cm high, and heels are on the floor. Lift to socks as high as possible, then drop on the heels.

Such an exercise can be performed on one leg. For convenience, it is best to rest in the wall with one hand. Breathing can be arbitrary, and the pace is slow. Make an exercise 10-15 times in 2-3 approaches, between which rest 2-3 minutes.

Exercises with this simulator will help you develop and save the tone of the main muscle groups. Depending on your physical development, you can leave the desired number of springs or rubber cords. For one occupation, it is better not to perform the entire set of exercises, but only its part.

Power classes with proper formulation Strengthen the children's skeleton, accelerate metabolism, develop endurance and power.

As a result, indicators are improved in sports disciplines (dancing, martial arts, boxing, light athletics, team games and so on).

Power workouts for children

The child is a small person who has not yet fully formed a musculoskeletal system, there is a rapid growth and development of muscles and bones, and "boils" uncontrollable energy.

How and when to do

Approach to children's training, including power, Laugured taking into account the psychophysical development of a particular child.

Standing for the "Olympic" indicators is not worth it. It is better to emphasize the correct exercise technique, on quality, and not by quantity.

Classes are carried out taking into account the physical possibilities of a small athlete. Every child in its development passes certain stages, because well for a 6-year-old baby, not quite suitable For a 13-year-old teenager.

Specialists recommend embeding power loads into training schedule 2-3 times a week.Classes are possible from 3-5 years. Simple exercises with the weight of your own body (push-ups, feet, housing, tightening). AT 6-9 years old Children are engaged in small sports shells. Schoolchildren are more prepared, and their training includes exercises with dumbbells (with a slight weight), a gymnastic stick.

Safe training for children

The main risks in case of child classes with children are injury. During exercise you need The presence of a prepared and qualified coach. Children for a minute can not be left alone.

Proper managing equipment Slaves from possible dangers.Just make sure that the child does everything correctly go to progressive training.

And such a progression will be minimal. Because it is still possible to pump muscles before the onset of Pubertata. In this case, excessive load is fraught with tendons, muscle stretching.

Power workouts for children are aimed at the result in the long run. Therefore, in such loads, the main thing - systemativity and regularity. It is necessary to build classes so that the interest of the child does not fade towards them.

Power training for teens

The pubertal period is a special stage of the child's development. A powerful hormonal background appears, which affects the life of a young man, including on the results of the training. So, due to the predominance of testosterone, Boys can already purposefully train to achieve relief.

Basic Rules

The realities of school life are such that 100% of healthy children are small. Most have certain problems. This is especially pronounced on the back: the curvature of posture and the stuff have become frequent diagnoses in the medical cards from schoolchildren. Therefore, at the first stage of power loads for a teenager, it is worth paying attention to the strengthening of the muscles of the back. In priority swimming, classes on the horizontal bar (pull-ups).

Attention! It is possible to switch to full-fledged power exercises on simulators or with impressive burdens, only when growth has already stopped. On average, it happens by 18-20 years. Up to this point, there are a number of requirements and rules in adolescent power training.

Then the exercises that use their own weight are smoothly added: push ups, pull up, and so on. And at the end to connect "heavy artillery" in the form of a small weight (as a maximum half of the weight of the training athlete).

Photo 1. The process of pressing schoolchildren. On the floor installed special blocks, to which teens must touch the breast.

When selecting a load, it is worth considering that if you easily manage to perform a weight exercise More than 15 timesSo it should be increased. If you do exercise 15 timesit is hard, then - reduce weight.

Plan of classes for a child from 6 to 9 years

The prevailing activity of the younger student is still playing. therefore it is worth incorporating game combinations and Competitive momentsin the training program. Monotonous classes will be too tiring for a young rapid organism. Duration of training 40-45 minutes.

Initially, you should prepare a child to active load: workout 5-10 minutes. It includes light run and quick walking, as well as jumps with a rope.

Photo 2. An example of a workout for a child before performing a power workout. In total, 13 exercises are included in the warm-up complex.

In the main part of the training will be exercises with inventory (gymnastic stick or ball), to improve the balance, and after - power. Rock up and lowering, turns and slopes with a ball or a gymnastic stick are trained by hands, shoulders, chest, legs, belly. Circular movements of hands, in the elbows and in the legs are able to work joints, and also develop a sense of balance and improve the amplitude of movements.

Exercises using own body weight, such as push-ups and pull-ups in a lightweight form. Push-ups are made from knees or from a bench, pull-ups - with a stop on the crossbar or with support.

Squats, pushing the legs and torso from the position of lying, push-ups and tightening 10-15 times. Other exercises are performed in 2-6 approaches, 6-12 times.

At the end of the workout there is a hitch. There are several simple exercises for stretching.

Technique of strength training of schoolchildren

Baby 10-17 years old Already concentrated on multiple repetition of the exercise. Power load is performed, including in the yard, using type simulators Brux, horizontal bar, crossbars, ropes etc. Such preparation is carried out in physical education lessons.

Goal

The fundamental goal of physical training from schoolchildren - general recovery.

In addition, regular classes of power training help the consolidation of the results, involve schoolchildren in active and useful activities.

Tasks

The technique of force training of high school students solves the following tasks:

harmoniously develop muscles musculoskeletal system;
purchase vital skills and skills, as well as the versatile to develop power abilities;
create a "base" for further growthin a specific sport activity.

Complex of exercises on the development of the muscles of the whole body

At the beginning of the classes, it is advisable to "warm up" and dispose of all muscle groups. Workout lasts 5-20 minutes.

Complex of exercises with dumbbells It helps to strengthen the child's musculoskeletal system and helps to control the weight. Therefore, if you have already taught a schoolboy to a daily physical charging, which he is happy and easily performing, you can start diversifying your classes with the help of an exercise complex with dumbbells.

Complex of exercises with dumbbells and child development

A set of exercises with dumbbells gives an additional load on the muscles and increases the body's energy consumption. Therefore, along with proper and rational food, a set of exercises with dumbbells contributes not only to strengthening muscles, but also weight loss.

Perform a complex of exercises with dumbbells The child can, starting from 7-8 years. However, when learning a set of exercises with dumbbells, it is necessary to remember that the younger students have an active formation of the skeleton, therefore it should not be given to them a greater physical burden with burden. Such one - two sets of exercise with dumbbells per week. On the other days it is possible to choose from, to perform the usual pushups, tightening, or squats, which also develop the kostommaking device of the child.

Each set of exercises with dumbbells should continue about 30-45 minutes, including warm-up, power load (actually a set of exercises with dumbbells) and breathing restoration exercises. It is also good to include rhythmic music that a young athlete will be engaged in a complex of exercises with dumbbells.

The main condition for the implementation of a complex of exercises with dumbbells (as, however, and other types of physical activity) - the child should enjoy this mini-training, do not overstrain.

A set of exercises with dumbbells: how to choose a sports projectile?

Preparing to master the set of exercises with dumbbells, take care of choosing the right sports projectile. In sports stores you can purchase special dumbbells for children - colored, bright. In addition, there are special hollow dumbbells. They are very convenient because their weight can be easily corrected by adding sand or water to the projectile.

Remember that the weight of the dumbbells for younger schoolchildren should not exceed a kilogram. Well, it is necessary to start classes with dumbbells of this weight, which does not cause your child discomfort - 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 easily obtained, the mass of dumbbells can be started very gradually increase.

A set of exercises with dumbbells: where to start?

Before you begin a set of exercises with dumbbells, the child must make a warm-up. It includes jumping, running in place, slopes and turns of the body, squats, maugh hands.

A set of exercises with dumbbells: Procedure

Raising dumbbells. Source position - standing, legs on the width of shoulders, hands along the body, dumbbells addressed to the thighs. At the expense of 1 - lift the dumbbells to the axillary variables, at the expense of 2 - to lower your hands. Temp - medium. Number of repetitions: 10-12.
Squeezing dumbbells due to head. Source position - hands bent in the elbows, elbows raised up, dumbbells at the nape. At the expense of 1 - straighten your hands (elbows to fix, not omit), to account 2 - omit. The tempo is medium. Repeat 8-10 times.
Bending the back, lying on the stomach. Hands with dumbbells are pressed against the back of the head. When performing the exercise, the child smoothly flashes his back, raising his head up (the baby's legs need to be held). In the breath - flexing, when lowering - exhalation.
Rotate the housing with breeding hands. Source position - standing, legs on the width of the shoulders, arms along the body. At the expense of 1 - to rotate the body, at the same time raising and spreading the arms to the parties, at the expense of 2 - return to its original position; At the expense of 3 - turn to the other side with breeding hands to the parties, on account 4 - take the starting position. Make 10-12 turns in each direction.
Raising dumbbells above the head. Source position - standing, legs on the width of the shoulders, the hands of the back side are pressed against the shoulders. Carefully, without jerks dumbbells rise up. This exercise can be performed by two hands at the same time or alternately. When rising hands is inhaling, when lowering - exhalation.
Flexing hands with dumbbells. Source position - standing, hands with dumbbells - at the chest level, legs on the width of the shoulders, the rear sides of the brushes are drawn down. At the same time or alternately, bend your hands in the elbow joints.
Exercises with dumbbells for the press. The initial position is lying on the back (the adult holds the legs of the child), dumbbells are pressed against the occipital part of the head. At the expense of 1 - lift the torso, on account 2 - return to its original position. In the middle pace, perform 8-10 lifts. When an extension of the body - inhale, when lifting - exhalation.
Squats with dumbbells. Source position - standing, legs on the width of the shoulders, hands with dumbbells omitted. At the expense of 1 - make a squat (dumbbells relate to the floor), at the expense of 2 - get up, hands and head to take back (ferment).
Jumping with dumbbells. Source position - standing, legs on the width of the shoulders, hands with dumbbells are omitted or bent in the elbows. Perform jumps in place, legs apart, and after together. Breathing should be deep, without delay.

A set of exercises with dumbbells: completion of classes

A set of exercises with dumbbells is strongly recommended to complete the exercises for respiratory restoration. For example, such as slow walking with deep breathing. After performing it, a child, deeply breathing, a few minutes quietly walks after a set of exercises with dumbbells.

Of course, the reduced set of exercises with dumbbells is not a dogma. By and large, the child can make any gymnastic exercises, the execution of which dumbbells do not interfere. The main thing is to ensure that the load is strictly symmetric: if one hand is first involved, then you must do the same exercise and the other hand.

And, of course, we should not forget that the power exercises with dumbbells can and need to be combined with any other - for example, such as.

Power training can be started at the age of 7-8 years. Dosage strengths strengthen children's health. They increase muscle tone, help control the weight and develop the musculoskeletal system. But in order to extract the maximum benefit from exercises with burdens, and at the same time not to harm the younger body, it is necessary to observe a number of conditions. Schoolchildren's workouts should not last longer than 30-45 minutes. The optimal frequency of classes is twice a week. At the initial training stage, a complex of first-level exercises is applied. With it, the body is involved in the power loads and prepare for training more difficulty. The entry-level training program includes exercises with dumbbells and its own weight (push-ups, pull-ups, housing lifts).

Before starting force, workout is defined. The universal warm-up movements include a variety of rotations, slopes, corps turns, mahs. Light aerobic loads can be used - walking, running on the spot, jumping. A set of exercises with dumbbells is compiled in such a way as to load the body as fully as possible, worked out all the key muscles.

Hands of dumbbells lying (breast muscles):

The initial position (IP) is sitting on a bench with dumbbells in his hands. We accept a supreme position by resting the feet to the floor. Bend your hands, while the dumbbells have at the shoulders on both sides, just above the chest.
Straighten your hands and reduce them over the chest. Discover for 1-2 seconds.
Smoothly return dumbbells to the shoulders.

When performing zaselers and blades should be pressed against the bench. It is necessary to ensure that the back does not be wound up, helping the hands squeeze weight. A natural deflection must be maintained in the lumbar department, but other curvatures of the back are not allowed. It should be noted that the back will definitely begin to bent if you take too heavy burden.

Dumbbells should move strictly vertically, that is, in the plane perpendicular to the body. At the top point, dumbbells must be clogged, but not to face. When lowering, dumbbells are brought to the lowest level. If you keep dumbbells on short-range amplitude, the exercise efficiency will decrease.

Traction dumbbells with one hand standing in the slope (back):

IP - dumbbell in his right hand, left hand and left knee rely on the bench. If everything is done correctly, the body will be almost parallel to the floor surface. Right hand with dumbbell straighten and omit, turning the palm to yourself (inside).
Bend your right hand and pull up the dumbbell up and a little back - to the bottom of the abdomen. We make a short pause, extending the stress of the muscles being worked, and lower your hand.
We carry out the required number of repetitions for one side of the body. We change the work hand and repeat the exercise.

In the process of work, spine muscles should be tangible and reduced. To stabilize the posture, it is necessary to strain the muscles of the press and maintain it tense all the time. Moving dumbbells should be smooth, you can not tighten it up with a jerky movement or throw it uncontroll.

Squats with burdens (hips and buttocks):

IP - standing smoothly, hands with dumbbells are omitted, the legs are slightly bent and put on the width of the shoulders. Slightly deploy socks out. We rub the shoulders.
We assign the pelvis back, as when sitting on the chair, and go into the nice. You need to squat to the level on which the hips become parallel to the floor.
Straighten your legs and return to its original position.

It is assumed that classic squats without burden have already been mastered. If this did not happen, you must first work out them. The spin when performing priests should remain smooth all the time, and the heels are pressed to the floor.

Handicap of dumbbells with a turn (shoulders):

IP - hands bent, dumbbells are at the level of the neck, palm is turned inside. Hold your head straight, look guide in front of you. Shoulders unfold.
Straighten your hands above your head, while turning the dumbbells so that at the top point of the palm looked ahead.
We make a small pause. Lower your hands.

Raised hands can be fine back to enhance the tension of the trained muscles. In the process of work, the torso should not move. If, when lifting dumbbells, the case is constantly deflected back, most likely, the burden is too heavy.

Lifting on socks with weight loss (tibia):

SP - socks stand on the stand, heels hang out from it. With one hand, we hold on to the support, we take a dumbbell to another. Lower the heels as low as possible.
Get on the socks. Discover for 1-2 seconds. Smoothly omit the heels. We pause again.
Perform a specified number of repetitions.

It is necessary to periodically shift the dumbbell into another hand. Hands can be changed from training to training or during one lesson: half of the repetitions are performed with a dumbbell in the left hand, half - in the right.

In force fitness training for boys, another type of exercise is used: with a weight of its own body. This includes push-ups and lifts to the upper body.

Push-ups (hands, chest):

IP - in the stop lying, straight hands are arranged on the width of the shoulders. The legs are switched together or spread over the width of the pelvis. The whole body must be stretched into one line - from the head to the spots.
Bend your hands and smoothly go down to the floor.
Powerful effort straighten your hands and raise the body by returning it into the original position.

The body must be as directly directly from the beginning to the end of the work - without the back of the back of the book or protrusion of the buttocks. If the option of pressing from the floor seems too complicated, you can start with inclined pushups in which your hands are based on the bench.

Enclosures with a rotation (press):

IP - lying on his back, knees bent, hands are headed for his head.
We raise the upper part of the body and attract it to your feet. When driving, the housing is slightly deployed and guide the right shoulder to the left knee. Delay at the end point of the rise.
We go to the floor. We repeat with a reversal to the right side.

Two raises with turns in different directions are considered for one repetition. No need to strain your neck and pull your head to the knees. The movement begins with the tension of the muscles of the press, then the left (right) shoulder blade breaks away from the floor, the entire upper part of the body rises and dries to the side. The head should move freely after the shoulders.

Silest exercise complexes are performed twice a week. Other days can be planned aerobic (cardio) trainings. They develop endurance, strengthen the heart and help preserve the stable weight. Aerobic fitness -train can be carried out on the day of power loads. But it is advisable to put them after the power bloc, otherwise the muscles are already tired to the beginning of work with burdens, and this will affect the quality of technology and the overall training efficiency.

The beginning of the aerobic fitness training should be held in a calm pace. After 5 minutes, the intensity can be enhanced. The high pace of work is preserved over the next 20 minutes, then for another 5 minutes train in a light pace, and the occupation is completed. Newcomers with a low level of physical training at first it is better to limit the 15-minute trainings. When performing aerobic exercises, you need to constantly monitor the pulse frequency. The pulse value should not go beyond the range of the interval - 65-80% of the maximum heart rate.

Every parent wants to see his child not only healthy, but also beautiful, therefore, so much time goes to find a good mug of interest.

Classes can be held at home, but for this you need to know the basic patterns of this process, to understand what can be given and at what age can be able to plan a load for children of different ages. Power exercises, especially using dumbbells, require more thorough learning to effectively.

Features

Conducting charging and physical education with a child need to start as early as possible. If the baby already confidently owns his hands and legs, and also in the power to repeat what is shown to him, then this is the optimal time to start such classes. The complex should be made very carefully taking into account the characteristics of the child. The older it will become, the more difficult the exercises will be sealed.

Power loads in the younger age are unacceptable, and acquaintance with dumbbells and training with them should be no earlier than in 7 years. It is at this age that the child already understands what they want from him, she owns his body well and can purposefully work. Charging using this inventory should be kindly to the kid not tired. Initially, power loads should be included only once a week, and gradually increase the number of such workouts.

Exercises with dumbbells for children should be lightweight, and shells better give specialized. An unprepared child can hardly cope with kilogram weights, therefore, the capacitance should be empty.

When a small athlete learn how to manage with new sports accessories, they need to add content, most often it is sand. When the mass comes to a kilogram, you can hand the child a real dumbbell.

The choice of equipment is very important in working with children, because it is worth buying only specialized dumbbells, intended for children, they have a small weight, a thin handle that the young athlete can grasp it firmly and fully exercise. It is also important from what material the projectile is best, so that in his hand he does not slip and kept well, it is safe for a child, and for his environment.

Before conducting power workouts with young children, they need to be prepared and increased weight of weighting agents gradually. At 10 years old, schoolchildren are ready for much more serious loads, therefore we can try the weight of two kilograms, but to introduce it gradually.

The work of the teacher, coach or parent, which is charged or training with dumbbells, should be in the correct selection of exercises, their dosage and control over the quality of each element.

Main complex

To carry out a full force training, you need to start with a warm-up, where exercises with dumbbells will already be found.

Flip movements with hands back and forth. It is possible to spend simultaneously or alternately.
Squats complicated by the presence of dumbbells in the hands to keep in front of them.
Rotary motion of the body, complicated by dumbbells, which add amplitude.

So that all movements are made correctly, a parent or coach who knows what to do is to demonstrate them. It is important not to overdo it with the power part of both the warm-up and the main part of the lesson. Important components workouts should be:

exercises aimed at normalizing breathing, especially after heavy complexes;
movements aimed at developing the muscles of the whole body.

All exercises that are selected for children of a certain age should be silent, but not too light. The pace of work should change in the course of the classes, at the beginning slow, then faster and in conclusion again slowdown and the hitch.

Basic exercises with dumbbells, which can be given to the child, includes several options.

Flexing hands in the elbow joints with dumbbells, where biceps works.
Lifting smooth hands on the sides. You can simultaneously or alternately for each hand.
Lifting smooth hands from bottom to top, above head and return to its original position.
Squats with dumbbells in their hands.
Hand breeding to the side in the layout position on a bench or step platform.
Disturbing smooth hand back for the housing.

In addition to the power load, it is important to give a training complex with dumbbells, which will complicate the execution of long-known movements and will strengthen their effect. These include several exercises.

Tilt forward and down with dumbbells in your hands. It is important to keep the back smooth, not to lower my head.
Turns of the body to the right and left, when the hands bent in the elbows and keep the dumbbells in front of the breast. The same exercise can be carried out with the hands stretched forward, in which weighing is located.
The press that is complicated by the presence of one or two dumbbells in the hands. You can clamp this equipment in the footsteps, bending the knees.
Fucks forward and on the side with weighing in your hands.

Depending on the age of the child and its physical development, it is possible to give more complex complexes that are sent to the elaboration of the muscles, and in the case of a large number of repetitions, the appearance of relief.

Lowering dumbbells per head and lead to a vertical position. Each hand works alternately. The minimum number of repetitions for an unprepared child will be 4 times followed by an increase of up to eight repetitions. The enhanced action will be from two eights for each hand.
Breeding dumbbells on the sides, the corps forward rushing. The higher the hands are raised, the stronger the effect. The minimum number of repetitions is 4 times, optimal 8 times with repeating after a while.
Lifting legs, between the stop of which the dumbbell is clamped. The position of the housing can be both on the back and on the side where the case also also works.
The rise bent into the knee of the legs, where the dumbbell and leads her back up, after which return to its original position on the floor with a support for hand brushes. It works right and left leg alternately.

After any power training, it is important to carry out a chain using stretching or pilates elements. The necessary component will be breathing exercises, which, after such a training, will be rapidly, which is unnatural for the normal state of the child.

It is important not to abuse the number of power training, because for a children's body, they can harm in large quantities instead of expected benefits.

It is necessary to dose the load, correctly select exercises in the level of the child and determine the number of repetitions acceptable for it, gradually increasing the minimum bar and achieving positive results. In the process of working with children, it is best to use dumbbells or other weightlifiers 1-2 times a week and no more.

Some effective exercises with dumbbells for children can be seen in the following video.