Exercises with dumbbells for teenagers 11 years old. Exercises for boys: power complexes for children. Doing exercises with dumbbells for children

Strength training can begin at the age of 7-8 years. Dosed power loads strengthen children's health. They raise muscle tone help control weight and develop musculoskeletal system. But to extract from weight training maximum benefit and at the same time not to harm the growing body, it is necessary to observe a number of conditions. Training of schoolchildren should not last longer than 30-45 minutes. Optimal frequency classes - twice a week. At the initial training stage, a set of exercises of the first level is used. With its help, the body is accustomed to power loads and prepared for training of a higher degree of complexity. Training program entry level includes exercises with dumbbells and own weight(push-ups, pull-ups, body lifts).

Before starting strength training, a warm-up is required. Universal warm-up movements include a variety of rotations, tilts, turns of the body, swings. You can also use light aerobic exercise - walking, running in place, jumping. A set of exercises with dumbbells is designed in such a way as to load the body as fully as possible, having worked out all the key muscles.

Dumbbell bench press ( pectoral muscles):

Starting position (IP) - sitting on a bench with dumbbells in hand. We take a supine position, resting our feet on the floor. We bend our arms, while we place the dumbbells at the shoulders on both sides, just above the chest.
We straighten our arms and bring them together above the chest. We linger for 1-2 seconds.
Slowly return the dumbbells to your shoulders.

When performing presses, the back of the head and shoulder blades should be pressed against the bench. It is necessary to ensure that the back does not arch, helping the hands to squeeze the weight. IN lumbar the natural arch must be maintained, but other curvature of the back is not allowed. It should be noted that the back will definitely begin to arch if you take too heavy weights.

Dumbbells should move strictly vertically, that is, in a plane perpendicular to the body. At the top point, the dumbbells need to be brought together, but not pushed. When lowering the dumbbells are brought to the lowest possible level. If you lead dumbbells in a shortened amplitude, the effectiveness of the exercise will decrease.

Dumbbell row with one hand while standing in an incline (back):

IP - a dumbbell in the right hand, the left hand and left knee rest on the bench. If done correctly, the torso will be almost parallel to the floor surface. We straighten the right hand with a dumbbell and lower it, turning the palm towards us (inward).
We bend right hand and pull the dumbbell up and back a little - to the lower abdomen. We make a short pause, prolonging the tension of the muscles being worked out, and lower our hand.
We perform the prescribed number of repetitions for one side of the body. Change the working hand and repeat the exercise.

In the process of work, the spinal muscles should be noticeably stretched and contracted. To stabilize the posture, it is necessary to tighten the muscles of the press and keep it tense all the time. The movement of the dumbbell should be smooth, you can not pull it up with a jerky movement or throw it down uncontrollably.

Weighted squats (hips and glutes):

IP - standing straight, arms with dumbbells lowered, legs slightly bent and set shoulder-width apart. Slightly turn the socks outward. Straighten your shoulders.
We take the pelvis back, as when sitting on a chair, and lower ourselves into a squat. You need to squat to a level at which the thighs become parallel to the floor.
Straighten your legs and return to the starting position.

It is assumed that classic squats without weights have already been mastered. If this does not happen, you must first work them out. When doing squats, the back should remain flat at all times, and the heels should be pressed to the floor.

Dumbbell Bench Press (shoulders):

IP - arms are bent, dumbbells are at neck level, palms are turned inward. Keep your head straight, look straight ahead. We turn our shoulders.
We straighten our arms above our heads, while turning the dumbbells so that at the top point of the palms we look forward.
We take a short break. We drop our hands.

Raised arms can be slightly moved back to increase the tension of the trained muscles. In the process of work, the body should not move. If the body constantly leans back when lifting dumbbells, most likely the burden is too heavy.

Lifting on socks with a weighting agent (shins):

IP - socks stand on a stand, heels hang from it. With one hand we hold the support, in the other we take a dumbbell. We lower the heels as low as possible.
We get up on our toes. We linger for 1-2 seconds. Slowly lower your heels. We pause again.
We perform the specified number of repetitions.

It is necessary to periodically shift the dumbbell to the other hand. Hands can be changed from workout to workout or within one session: half of the repetitions are performed with a dumbbell in the left hand, half in the right.

In strength fitness training for boys, another type of exercise is used: with your own body weight. This includes push-ups and raises of the upper body.

Push-ups (arms, chest):

IP - in an emphasis lying, straight arms are spaced shoulder-width apart. The legs are brought together or spread apart along the width of the pelvis. The whole body should be extended in one line - from head to toe.
We bend our arms and slowly lower ourselves to the floor.
With a powerful effort, we straighten our arms and raise the body, returning it to its original position.

The body should be as straight as possible from the beginning to the end of the work - without bending the back down or protruding the buttocks. If the floor push-up option seems too difficult, you can start with incline push-ups, in which the hands rest on the bench.

Body lifts with rotation (press):

IP - lying on your back, knees bent, hands behind the head.
Raise the upper body and pull it towards the legs. When moving, we turn the body slightly and direct the right shoulder to the left knee. We linger at the end point of the ascent.
We get down on the floor. Repeat with a turn to the right side.

Two lifts with turns in different directions count as one repetition. No need to strain your neck and pull your head to your knees. The movement begins with the tension of the muscles of the press, then the left (right) shoulder blade comes off the floor, the whole top part body rises and twists to the side. The head should move freely following the shoulders.

Strength training exercises are performed twice a week. On other days, you can schedule aerobic (cardio) training. They develop endurance, strengthen the heart and help maintain a stable weight. Aerobic fitness training can also be done on the day of strength training. But it is advisable to put them after the power block, otherwise, by the time you start working with weights, the muscles will already be tired, and this will affect the quality of the technique and the overall effectiveness of the training.

The beginning of aerobic fitness training should take place at a calm pace. After 5 minutes, the intensity can be increased. The high pace of work is maintained for the next 20 minutes, then another 5 minutes are trained at an easy pace, and the session ends. For beginners with a low level of physical fitness at first, it is better to limit yourself to 15-minute trainings. When performing aerobic exercises, you need to constantly monitor the heart rate. The pulse value should not go beyond the interval - 65-80% of the maximum heart rate.

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 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 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 - turn the body, simultaneously raising and spreading your arms to the sides, on account 2 - return to the starting 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. Bend your arms at the same time or alternately 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.

Parents are always concerned about the health of their children. Physical training is a good guarantee of the normal development of the child's body. Active games and physical education 1-3 times a week will strengthen the muscles of the child. Do not bypass classes with sports equipment such as dumbbells. Consider how they are useful for the child and when it is better to start exercising, are there any contraindications, and also get acquainted in detail with the children's set of exercises.

Doing exercises with dumbbells for children

Of course, parents are interested not only positive impacts these activities, but also worry, no matter how they harm the child. Consider the benefits and harms of exercises with weighted sports equipment for the child's body.

pros

Classes with dumbbells will bring your children the following positive results:

strengthen the muscles that work on the musculoskeletal system;
promote correct posture;
reduce excess weight;
such exercises can diversify any sports (running, stretching, gymnastics, etc.);
increase physical endurance;
help in the process of growth of the child the formation of a good sports figure.

Harm and contraindications

IN childhood rapid growth occurs, and excessive physical activity, including exercises with dumbbells, can negatively affect the formation of the skeleton.

For children, when practicing with such sports equipment, there are certain contraindications:

not recommended for children under 7 years of age;
spinal diseases.

Important! Before starting classes with dumbbells, the child should be shown to the doctor in order to exclude contraindications to such a load.

When is the best time to start and how much to do

strength training you can do it from the age of 5, for example, doing squats or doing simple exercises on the bar. Classes with weighted shells should begin at the age of 6 to 9 years.

When choosing the first complexes with dumbbells, it should be borne in mind that in children preschool age and primary classes, growth and formation of the skeletal system occurs, therefore it is impossible to give intense load with weighting.
The optimal frequency of classes will be twice in 7 days. It is better to alternate such loads with others. physical activities- stretching, running, push-ups and more. It is better for children to choose exercises with a focus on strengthening the spine, since they are especially necessary during the period of growth.

Classes should take no more than 30-40 minutes, along with a warm-up and breaks to restore breathing. Good rhythmic music during the performance of physical complexes will be useful. During such training, the child should not be subjected to overstrain, he should experience only positive emotions from classes.

How to choose inventory

The selection of dumbbells for children must be taken responsibly. Boys under 10 years old can be trained with a mass of shells no more than 1 kg. In sports shops, a large assortment of this equipment of different weights and colors is provided.
There are also hollow dumbbells that are convenient for training, the mass of which is easy to change by adding sand or water to them. Such sports equipment is made of plastic, vinyl or rubber. On sale you can find a set of dumbbells with a weight of 250 g to 1 kg. When choosing the weight of these sports equipment, experts recommend being guided by the calculation: 10% of the baby's body weight.

You need to start with small dumbbells weighing 250 grams, the initial load should be light. When the child performs all the exercises without much effort, the load can be slightly increased. It should be noted that the load must be increased gradually.

Exercise complexes

We offer you three sets of exercises with dumbbells. First, you should master the first complex, and after 14 days from the start of training, begin to perform the exercises from the second.

In a couple of weeks, you can proceed to the third complex. Then alternate classes - once every few days, work out the first version of the exercises, during the next classes, perform the second set, and then the third. Before each lesson, a warm-up is required to prepare the child for the load.
First, for the first six months, it is enough to do each exercise 3-4 times, and then gradually increase their number to 10-12 times. In physical training classes, the child is recommended to inhale through the nose, and exhale through the mouth.

Important! Never force a child to play sports. He should be interested, work out the same complex himself, setting an example, turn on a rhythmic children's song. Praise for doing the exercises.

Warm up

Before classes, the child should warm up by doing the following exercises:

run in place
tilt your head in different directions;
make swings with your hands - right up, and left down;
perform body tilts forward and backward and to the sides.

First complex

Let's get acquainted with the exercises of the initial complex.

Squats

Run the following:

Take the starting position - take dumbbells and put your feet shoulder-width apart, lowering your arms with a load.
Squat shallowly, as when landing on a chair.
Take the starting position. Your back should be kept straight while doing squats. It is also convenient to perform it on the account - one (squat down) and two (stood up).

Hand spread

You need to do the following:

Take the starting position, as in the above exercise. Projectiles should be facing the legs.
One - raise straight arms with dumbbells so that they are parallel to the floor surface.
On the count of two - go back, lowering your hands down.

Lifting dumbbells over your head

The procedure is as follows:

Stand in the starting position, slightly bending your legs, set shoulder-width apart. Raise your palms with dumbbells clamped in them to your shoulders and press the backs of your hands to them.
Gently raise your hands up, exhaling. To begin with, you can alternately raise your hands, and then together.
Lower your hands with the load to the starting position while inhaling.

Second complex

This set includes exercises that are done lying on a bench and on the floor surface.

Chest push

It is done in this order:

The starting position is to lie down on a bench and spread your bent elbows to the sides. The dumbbells should already be in your hands.
At the expense of times - raise your hands with weights above the chest.
Two - put your hands back.

Did you know? The ancient Greeks called dumbbells« halteres» and used them not only as a projectile for lifting weights, but also during long jumps.

Squeezing from behind the head

The procedure is as follows:

Starting position - bending your arms at the elbows, place sports equipment at the back of the head. Elbows should be raised up.
At the expense of times - unbend your arms with fixed elbows, and raise the dumbbells up.
Two - lower your arms to the starting position, bending them again. Elbows must remain motionless at all times.

Arching the back, lying on the stomach

The procedure is as follows:

The starting position is to lie on the mat with your stomach and bend your elbows, lifting the dumbbells to the back of your head.
One - raise your head and chest up, exhaling and slowly arching your back. An adult must hold the child's legs.
Get down on the floor, exhaling.

Did you know? In England, bell ringers have been training with dumbbells, similar in appearance to modern ones, since the 15th century.

Third complex

Let's get acquainted with the latest complex with dumbbells for children.

Arm curl

It is done as follows:

Take the starting position - stand straight, keep your hands with dumbbells at the level chest, put your feet shoulder-width apart, palms looking down.
Bend your arms at the elbows (at the same time or in turn).

Rotation of the body with the spread of arms

The procedure is as follows:

Stand in the starting position - standing, arms with dumbbells are located along the body, feet are placed shoulder-width apart.
Rotate your torso to one side while extending your arms to your sides.

Natalya Govorova

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Some parents consider exercise superfluous (“why - there is physical education at school!”), Others do not have extra 15-20 minutes for children, “because it’s work!”. And only a few mothers and fathers understand the importance of exercise for the child, and specifically get up in the morning half an hour early in order to have time to cheer up with the child and prepare the body for the school / work day.

If your kids sleep in class and constantly shirk PE, this guide is for you!

When is it better to do exercises for a younger student - how to prepare for gymnastics?

Man by nature must move a lot. No wonder they say that movement is life. The less the child moves, lying all his free time near the TV and the more health problems he gets.

Children's specialists are sounding the alarm and reminding parents that the children's body should actively move at least 10 hours a week, and for younger students this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.

Naturally, parents have too little time, but still, allocating 20 minutes in the morning and 20 minutes in the evening for exercise is not so difficult.

Video: Gymnastics for primary school children

What does charging give?

Prevention of obesity.
Prevention of problems of the cardiovascular system, musculoskeletal system, and so on.
Elimination of nervous tension.
The return of the body to normal.
An increase in mood is a psychological setting for a good day and a charge of vivacity in the morning.
Full awakening (the child will come to class with a more “fresh” head).
Activation of metabolism.
etc.

How to prepare a child for charging?

Of course, it is difficult to get a child out of bed ahead of time - especially "for some kind of exercise." This wonderful habit needs to be instilled gradually.

As you know, it takes about 15-30 days of regularly repeated actions to establish a habit. That is, after 2-3 weeks of such classes, your child will already be drawn to them.

Without a mood - nowhere. Therefore, the most important thing in the formation of this habit is to tune in and.

In addition, it is important that the exercises for the child change periodically (children at this age get tired of the same type of training too quickly).

And do not forget to praise the child and in every possible way encourage any physical activity.

Video: Morning exercises. Charging for children

15 best exercises for children 7-10 years old - correct posture and increase muscle tone with a daily set of exercises!

If you are unable to go out to recharge Fresh air, then open the window in the room - training should not take place in a stuffy room.

So, to your attention - 15 exercises for younger students

The first 5 exercises are for warming up the muscles. It is absolutely impossible to do complex exercises immediately after sleep.

We take a deep breath and rise on our toes. We pull the handles up as high as possible, as if trying to reach the ceiling. We go down to the full stop and exhale. The number of approaches is 10.
Tilt your head to the left, return to the starting position for a couple of seconds and then tilt your head to the right . Next, we make circular movements with the head - to the right side, then to the left. Run time - 2 minutes.
Now shoulders and arms. Alternately raise one shoulder, then the other, then both at once. Next, we make swings up with our hands - in turn, then with the left, then with the right hand. Then circular movements with the hands, as when swimming - first breaststroke, then crawl. We try to do the exercises as slowly as possible.
We rest our hands on our sides and do inclinations - left, right, then forward and back. 5 times - in each direction.
We walk in place for 2-3 minutes, raising our knees as high as possible . Next, we jump 5 times on the left leg, then 5 times on the right, then 5 times on both, and then jumps with a turn of 180 degrees.
We stretch our hands forward, interlace our fingers in a lock and stretch forward - as far as possible . Then, without losing the lock, we lower our hands down and try to reach the floor with our palms. Well, we finish the exercise, trying to reach the ceiling with clasped hands.
We do squats. Conditions: keep the back straight, legs shoulder-width apart, hands can be clasped behind the head in a lock or pulled forward. The number of repetitions is 10-15.
We do push-ups. Boys do push-ups, of course, from the floor, but for girls, the task can be simplified - you can do push-ups from a chair or sofa. The number of repetitions is from 3-5.
Boat. We lie down on the tummy, stretch our arms forward and slightly up (we lift the bow of the boat), and also the legs - we connect them together, lift up the “stern of the boat”. We bend the back as hard as possible. The execution time is 2-3 minutes.
Bridge. We lie down on the floor (children who can descend onto the bridge from a standing position descend directly from it), rest our feet and palms on the floor and, straightening our arms with legs, bend our backs in an arc. The execution time is 2-3 minutes.
We sit down on the floor and spread our legs to the sides. We alternately stretch our hands to the toes of the left foot, then to the toes of the right. It is important to touch the leg with the stomach so that the body lies with the leg - parallel to the floor.
We bend left leg in the knee and lift it up, make a clap with your hands under it . Then repeat with right foot. Next, raise the outstretched left leg as high as possible up (at least 90 degrees relative to the floor) and again clap your hands under it. Repeat for the right leg.
Martin. We spread our arms to the sides, take the left leg back and, slightly tilting the body forward, freeze in the swallow position for 1-2 minutes. It is important that the body at this moment is parallel to the floor. Next, repeat the exercise, changing the leg.
We clamp an ordinary ball between the knees, straighten our shoulders, rest our hands on the belt. Now slowly squat down, keeping your back straight and the ball between your knees. The number of repetitions is 10-12.
We rest our hands on the floor and “hover” above it in the “push-up” position. And now slowly with the help of hands we “go” to a vertical position. We rest a little in the “ostrich” position and “stomp” with our hands forward to the original position. We go back and forth with our hands 10-12 times.

We finish charging simple exercise for rest: we stretch out "at attention" while inhaling, straining all the muscles - for 5-10 seconds. Then we sharply relax on the command “at ease”, exhaling. We repeat the exercise 3 times.

Motivation for a younger student to perform a daily gymnastics complex at home - useful tips for parents

It is difficult even for an adult to force himself to do exercises in the morning, let alone children - you need to try hard to accustom a child to this useful ritual. There is no need for motivation here.

Where to look for this motivation, and how to lure a child to exercise so that the child is happy with it?

The main rule is to do exercises together! Well, if dad categorically refuses, then mom should definitely participate in this process.
We turn on cheerful and cheerful music. Doing exercises in silence is boring even for an adult. Let the child choose the music!
We are looking for an incentive in each case. For example, a beautiful girl can become an incentive for a girl. taut figure to the envy of everyone, and the stimulus for the boy is the relief of the muscles, which he can be proud of. No less incentive will be weight loss if the child is overweight.
Looking for someone to imitate. We do not create idols (!), but we are looking for a role model. Naturally, we are not looking for him among bloggers and bloggers with beautiful bodies and emptiness in the minds, but among athletes or heroes of films / films that the child loves.
Charging is needed to become stronger. And you need to be strong (strong) to protect your younger brother (sister).
In addition to 5 exercises for warming up the muscles, you need to choose another 5-7 exercises for direct charging. More for this age is not needed, and the training itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises so that the child does not get bored! Therefore, immediately make a large list of exercises, from which you will pull out 5-7 new ones for every 2-3 days.
We talk more often with the child on the topic of health : why exercise is so important, what it gives, what happens to the body without physical activity, etc. We are looking for thematic films and cartoons that we watch, of course, with the child. We often watch films in which young athletes achieve success - often such films become powerful motivators for a child to go into the world of sports.
Arrange a sports corner for your child in the room . Let him have personal bars and rings, a Swedish machine, a fitball, a horizontal bar, children's dumbbells and other equipment. Reward each month of training with a trip to a trampoline center, rock climbing or other sports attraction.
Use your own cravings to encourage your child to exercise. . For example, if a child loves a ball, consider a set of exercises with the ball. Likes uneven bars - do exercises on the nursery sports ground. Etc.

Video: Fun exercise for a child

Remember that it is impossible to drive a child to exercise, as to hard labor. It is important that he wants to work with you. Therefore, first of all, we demonstrate the importance of charging by our own example.

Children at this age already think and analyze perfectly, and if you constantly lie on the couch, growing your belly, then you simply cannot force your child to study - a personal example is more effective than all other methods.

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. Lessons should start with 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.

Main stance, dumbbells in lowered hands. Standing on your toes, raise straight arms through the sides up - inhale. Lowering your arms, return to the starting position - exhale. Exercise develops muscles shoulder girdle and calf muscles.
Take the dumbbells, lower them down, turn your palms forward (grip from below). Alternately bend and unbend your arms at the elbow joints. Breathing is arbitrary, uniform. While performing the exercise, keep your elbows still, look straight ahead. Exercise develops biceps shoulder (biceps).
Raise the dumbbells up. Lower them behind your head with your palms to your neck, bending your arms at the elbow joints. Return to starting position. While doing the exercise, do not lower your elbows. Unfolding your arms, inhale, bending - exhale. Exercise develops triceps shoulder (triceps).
Dumbbells in the hands lowered along the body. Raise your shoulders as high as possible - inhale, lower - exhale. Then make circular movements with your shoulders back and forth. This exercise develops the trapezius muscles.
Feet shoulder-width apart, arms with dumbbells along the body with palms inward, spread straight arms to the sides - inhale, lower to the starting position - exhale. Exercise develop deltoid muscles.
Place your left hand on the chair seat, take a dumbbell in your right hand and lower it down. Place your feet shoulder-width apart. Bending your arm and moving your elbow up, lift the dumbbell to your chest - inhale, return to the starting position - exhale. Do the exercise with each hand. Exercise develops the back muscles and deltoid muscles.
Lying on your back (on a bench or on the floor), lift the dumbbells up. Slowly spread your arms to the sides and take a deep breath. Return to the starting position - exhale. The exercise develops the pectoral muscles and promotes the expansion of the chest.
Put your feet wider than your shoulders. Raise the dumbbells up. Do vigorous forward bends with a swinging movement of the arms, reminiscent of the movements of a lumberjack. While tilting, exhale, let your hands pass as far as possible between your legs. As you straighten up, bend over and take a deep breath. Do not bend your knees. The exercise develops the muscles of the back and shoulder girdle.
Sit on a chair, fasten your feet near the floor for a fixed support, raise your hands with dumbbells behind your head. Slowly lean back, turning the torso to the left - inhale. Return to the starting position - exhale. Then do the exercise, turning the torso to the right. The exercise develops the abdominal muscles and the mobility of the lumbar spine.
Standing, dumbbells in lowered hands. Bend and unbend your hands. Perform the exercise to the muscles of the forearm. Then take the dumbbells at one end, raise your arms to the sides and rotate your hands. Breathing is arbitrary, uniform.
Place your feet shoulder-width apart, place a 5 cm high bar under your heels. Raise the dumbbells to your shoulders. Take a deep breath and sit down - exhale. Return to starting position. While performing the exercise, keep your torso straight. This exercise develops the quadriceps muscles of the thigh.
Standing, feet shoulder-width apart, arms with dumbbells raised up. Make circular movements with the torso to the left and right sides. Inhale while bending, exhale while bending. Exercise we develop "abdominal muscles and mobility in the lumbar spine.

Information from the book "Home Encyclopedia", publishing house "Soviet Kuban" 1996

Last update 06.04.16 14:17

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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, the latissimus dorsi and the levator 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 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 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.

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 execution 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.

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 the correct 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 - lean forward, if possible, try to touch the floor with your 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.