Exercises for teenagers. Exercises for teenagers Morning exercises for children 14-16 years old

At the age of 13 years and older, many schoolchildren, unfortunately, are careless and have little interest in morning exercises, but surprisingly many go in for sports, considering this kind of physical activity more useful. It is important to explain to such children that the benefits of morning exercises are very high and, in addition, you can easily combine exercises during exercise with exercises that are important in the chosen sport. Try it with your child or advise him to create his own set of exercises for morning exercises, but make sure that he is not overloaded.

Possible morning exercises for teenagers:

Option 1.

1. Starting position – standing with your feet shoulder-width apart, hands on your belt. Perform circular movements with your head in one direction and the other. Repeat 8 – 10 times.

2. Previous starting position. Rotate your torso to the sides. Repeat 5 times.

3. Previous starting position. Swing your leg back, forward and to the side. Repeat 3 – 5 times with each leg.

4. Previous starting position. Spread your arms to the sides and, as you exhale, bend forward touching the toe of your left leg with your right hand; while inhaling, straighten up and return to the starting position. Then tilt with the other hand. Repeat 4 - 6 times in each direction.

5. Previous starting position. Perform squats at a calm pace.

6. Previous starting position. Perform circular movements with the pelvis in one direction and the other.

7. Starting position – standing with your feet shoulder-width apart, hands below. Clench your fingers into a fist and perform circular movements with your hands back and forth.

8. Starting position – feet shoulder-width apart, hands on the belt. Perform jumps on the spot. The pace is arbitrary, if possible.

9. Previous starting position. Jump sideways over a small obstacle, such as a ball or box.

10. Sit on the floor, legs straight, spaced wide apart. Stretch forward, then to one, then to the other leg.

11. Lie on your back and perform the “scissors” exercise with your feet, crossing your legs slightly raised above the floor.

12. Lying on your back, perform the “bicycle” exercise, alternately bending and straightening your legs.

13. Get on all fours, arch and arch your back.

14. Finish the exercise by calmly walking around the room.

Option 2.

1. The child stands, feet shoulder-width apart, hands below. As you inhale, stretch, raising your arms up, slightly arching your back, and as you exhale, return to the starting position. Repeat 4 – 6 times.

2. The child stands, feet shoulder-width apart, hands on the belt. Performs calm circular movements with the head in one direction and the other. Do not hold your breath. Repeat 6 – 8 times in each direction.

3. The child, while breathing calmly, bends in different directions: forward, backward (with caution), to the sides. Repeat 4 - 8 times in each direction.

4. The child stands with his feet shoulder-width apart. As you inhale, you raise your arms up and bend over. As you exhale, bend forward, trying to reach your fingers to the floor. Calmly return to the starting position. Repeat 6 – 8 times.

5. The child stands, feet shoulder-width apart, arms forward. Performs a leg swing, trying to touch the palm of the hand with the toe. Then with the other foot. The pace is calm. Repeat 4 – 6 times with each leg.

6. The child stands, feet shoulder-width apart, hands on the belt. As you inhale, take a step forward with your foot and bend your leg, and as you exhale, return to the starting position. Then with the other foot. Repeat 6 – 8 times with each leg.

7. The child lies on his back, arms extended along the body, palms up, shoulders pressed firmly to the floor. Raising his legs slightly from the floor, he performs a “bicycle”, alternately bending and unbending his legs. The pace is average. Perform for about 30 seconds.

8. The child performs various jumps, including over an object up to 5–10 cm high. Do not hold your breath. Do about 30 jumps.

9. Walk calmly for 3 minutes. Additionally, you can hold a box on your head, trying to maintain balance. Keep your head straight.

It is important for parents to instill in their teenage child the desire to play sports and strengthen the body. Otherwise, it is difficult to count on the full physical development of your own child. The first step towards achieving the goal is to regularly perform special exercises for a teenager. There is a whole set of exercises that are easy to do in the morning and evening. Such actions have a beneficial effect on the development of plasticity and coordination of movements, strengthening the immune system. Exercising makes a teenager disciplined and instills a desire to play sports.

How important is training for a child?

Exercise for a teenager is of decisive importance in physical development. Children aged 12-14 years experience active body growth and changes at the mental level. Happening puberty. During the period of hormonal transformations, it is important for boys and girls to resort to actions that help strengthen muscles and bones, and train the cardiovascular system.

Gymnastic exercises ensure the fastest adaptation of a child’s not fully formed body to changes. Regular exercise for teenagers 12 years and older makes it possible to feel less tired in the evening. Physical exercises help avoid the occurrence of stagnant processes in the body of schoolchildren who lead a predominantly sedentary lifestyle.

Where to begin?

Introduce the teenager to physical activity It’s wise to go for morning or evening jogging with the whole family. A good option Doing aerobics and gymnastic exercises at home will help. Parents should set an example for their child by systematically devoting time to training. You should not stop exercising for a long time. Otherwise, long breaks will not allow the teenager’s body to get stronger. You need to start with light exercises, gradually increasing the load.

Neck warm-up

For teenage girls and boys, exercises should begin with a neck warm-up. The feet are placed shoulder-width apart. The back is held according to its natural curves. Hands are placed on the lower back. Slowly tilt your head to the right and left, back and forth. Perform rotations in a clockwise direction, and then in the opposite direction. During warm-up, try not to throw your head back too much. Otherwise, the risk of injury to the cervical vertebrae increases.

Working out the shoulder girdle

Exercises for a teenager continue by placing loads on the shoulders. Take a stable position. Hands spread to the sides. The limbs are bent at the elbows. The palms are taken by the shoulders. Smoothly draw circles in the air with your elbows in a clockwise direction. Perform rotations in reverse side. Do a series of ten repetitions of the exercise.

Body tilts to the sides

In the starting position, the feet are placed shoulder width apart. The back is kept straight. One palm is placed in the pelvic area. The second hand is raised above the head. After exhaling, bend the body in the direction where the raised limb is facing. Change hands and repeat the movement in the opposite direction. The exercise is performed 10 times on each side.

Exercise "Mill"

A set of exercises for teenagers should include movements known as the “Mill”. Take a vertical stand. Legs spread shoulder width apart. Hands are placed to the sides in a horizontal position. As you inhale, tilt your body forward, keeping your back straight. Using your palms, you try to touch the opposite toes of your feet one by one. Exhale and return to the original position. During charging, a series of such movements of 6-8 repetitions is performed.

Hands touching toes

Feet are positioned shoulder width apart. The upper limbs hang relaxed along the body. As you exhale, tilt your body forward. Try to reach the toes of the feet with the fingers of the palms. After inhaling, slowly return to the original position. During the exercise, maintain a leisurely pace, try to avoid unnecessary swinging of the body and various kinds of jerks.

Exercise "Bicycle"

Lay on your back. The upper limbs are extended along the body. The legs are raised at an angle of about 45°. Perform rotations with the feet in space, similar to pedaling a bicycle. Then make similar movements in the opposite direction. Each approach takes about 15-20 seconds. The exercise perfectly develops the gluteal muscles, strengthens the abdominal muscles, and activates blood circulation.

Squats

Classic squats are a mandatory element of exercise for teenagers 14 years old. In the starting position, the feet are shoulder-width apart. The palms rest on the pelvic area. Taking a deep breath, lower your buttocks towards the floor. The gaze is directed forward. The back is kept straight. When the knees slightly go beyond the line of the toes, they begin a smooth movement in the opposite direction. Take the initial vertical stance and repeat the exercise. During the lesson, do 2-3 sets of 10-15 squats.

Legs forward lunges

IN vertical rack create a slight curve in the lower back. Place your palms together at chest level, bending your elbows. After inhaling, bring one foot far in front of you, resting it on the floor. The knee should be at the level of the toe. The hind leg plays the role of support. Return to the starting position. Repeat the exercise with a change lower limbs. Similar to squats, the exercise helps to place feasible loads on the legs and buttocks.

We offer you morning exercise complex for young men.

Exercise 1

Starting position: standing, feet shoulder-width apart, arms extended in front of you.

1. While inhaling, count “one-two-three” right hand lift up, and lower the left one down, bend your back.

2. As you exhale, count “four-five-six” to take the starting position.

Note:

Exercise 2

1. Circular rotations of the head in one direction - 4 times.

2. Circular rotations with the head in the other direction - 4 times.

Note: repeat the exercise 3 times, breathing freely.

Exercise 3

Starting position: standing, feet shoulder-width apart, arms extended forward.

1. While inhaling, on a count of “one-two,” make 2 jerks with your arms to the sides.

Note: perform the exercise 8-10 times.

Exercise 4

Starting position: standing, feet shoulder-width apart, hands on the waist.

1. Spread your arms to the sides.

2. As you exhale, bend forward and reach your right foot with your left hand.

3. Bend over and extend your arms to the sides.

4. While inhaling, take the starting position.

5. Repeat everything in the other direction.

Note: perform the exercise 4-6 times.

Exercise 5

Starting position: standing, holding the back of a chair with your right hand.

1. While inhaling, lift your left leg onto your toes and swing your right leg forward (Fig. 1).

2. As you exhale, take the starting position.

3. Repeat with your right foot. Note: perform the exercise 5-6 times.

Figure 1. Exercise 5

Exercise 6

Starting position: standing, feet shoulder-width apart, hands on the waist.

1. While inhaling, on a count of “one-two,” jerk your right arm up and your left down at the same time.

2. As you exhale, on the count of “three-four”, take the starting position.

3. Repeat the first and second movements with changing hand positions.

Note: perform the exercise 8-10 times.

Exercise 7

Starting position: standing, legs together, hands on the belt.

1. As you exhale, do a squat, straighten your knees and lean forward.

2. While inhaling, take the starting position.

Note: perform the exercise 8-12 times.

Exercise 8

Starting position: standing, legs together, jump rope in hands.

1. Jump rope 10 times on your right leg.

2. Do the same with your left foot.

Note: repeat the exercise 2-3 times, do not hold your breath.

Exercise 9

Starting position: standing, legs together, arms along the body.

1. While inhaling, step with your right foot and stretch your arms forward, step with your left foot and raise your arms up (Fig. 2).

2. Step with your right foot and move your raised straight arms back.

3. As you exhale, step with your left foot and lower your arms down.

Note: perform the exercise for 2-3 minutes.

Figure 2. Exercise 9