Carrying on from part 1, I would insist on weight training exercises being light to medium , that means no heavy low squats or dead lifts and avoid any spine bending exercise. Start off with fun type exercises without putting them through any ordeal, and never make them train against their will. Try out free standing exercises, flexibility work and teamwork skills through sporting activities.
The wearing of a lifting belt is a good habit to encourage. Recommended exercises include good style full range movements such as light barbell squats to parallel, presses behind neck, but pad the bar and do not bounce the barbell on the spinal column at the back of the neck. Also try medium grip barbell bench presses, don't bounce the bar on the chest or over arch the back. Don't attempt limit lifts. When anyone is bench pressing there should always be a spotter around to prevent accidents. It has been known for death to occur when a bar has dropped upon the lifters neck. Never practice heavy bench presses alone.
Try out dumbbell exercises making sure the collar is secure and have a go at lying triceps stretches for the arms and standing lateral raises for shoulders. Encourage high repetitions for fitness, especially while performing sit ups for abs and stick to the crunches version, keeping the knees bent. Avoid infections such as athletes foot by good hygiene and always train in clean clothing and footwear.
RECOMMENDED TRAINING FOR THE OVER 14s On reaching the age of 14, supervised weight training can begin. The majority of weight exercises can be carried out with the exception of heavy dead lifts and barbell rowing, which can be harmful to the lower back. Heavy squats can also cause knees problems and hip problems can also develop in later life.
Schedules can be come longer and will soon show more evidence of muscular development. The normal precautions should be observed i.e. warming up to guard against injuries and above all, pay attention to what you are doing. It is best to exercise in good style using full range movements. I would also advise participating at this time in sports such as gymnastics or martial arts. We have to stress if you take on training youngsters, then you also take on full responsibilities for their health and safety.
ROUTINE FOR UNDER 14s Warm up with some running on the spot, twists, knee bends and arm swings. Then go onto exercise 1: Press behind neck with barbell. 2 sets 8 to 10 reps Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Squat stands must be used and the young trainer must have a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless.
Ex 4: Barbell bench presses 1 x 10 reps, make sure a spotter close by, don't bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don't cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then you can increase sets, great to get to grips with that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.
ROUTINE FOR THE OVER 14s As always warm up first Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time concentrate on going right down full range, but don't bounce at the knees. Make sure a spotter is standing close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight is not so important, light to medium is sufficient, the main goal being to encourage chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12
Ex 6: One arm dumbbell rowing 3 x 8 for lats, arms and shoulders, use quite heavy weights as this is a reasonably safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and major bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and then pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for increased resistance, calves on a block to get max stretch, always a must in calf training.
Never insist on high poundage and concentrate on slow but sure progress. Don't forget a good diet and healthy habits will help good progress too. Encourage rest and relaxation as well as the eating of nourishing foods including proteins, vegetables and fresh fruit. It is also important that they mentally active while they are not training, so make sure they have a hobby or two to help them focus more on their training. - 15266
The wearing of a lifting belt is a good habit to encourage. Recommended exercises include good style full range movements such as light barbell squats to parallel, presses behind neck, but pad the bar and do not bounce the barbell on the spinal column at the back of the neck. Also try medium grip barbell bench presses, don't bounce the bar on the chest or over arch the back. Don't attempt limit lifts. When anyone is bench pressing there should always be a spotter around to prevent accidents. It has been known for death to occur when a bar has dropped upon the lifters neck. Never practice heavy bench presses alone.
Try out dumbbell exercises making sure the collar is secure and have a go at lying triceps stretches for the arms and standing lateral raises for shoulders. Encourage high repetitions for fitness, especially while performing sit ups for abs and stick to the crunches version, keeping the knees bent. Avoid infections such as athletes foot by good hygiene and always train in clean clothing and footwear.
RECOMMENDED TRAINING FOR THE OVER 14s On reaching the age of 14, supervised weight training can begin. The majority of weight exercises can be carried out with the exception of heavy dead lifts and barbell rowing, which can be harmful to the lower back. Heavy squats can also cause knees problems and hip problems can also develop in later life.
Schedules can be come longer and will soon show more evidence of muscular development. The normal precautions should be observed i.e. warming up to guard against injuries and above all, pay attention to what you are doing. It is best to exercise in good style using full range movements. I would also advise participating at this time in sports such as gymnastics or martial arts. We have to stress if you take on training youngsters, then you also take on full responsibilities for their health and safety.
ROUTINE FOR UNDER 14s Warm up with some running on the spot, twists, knee bends and arm swings. Then go onto exercise 1: Press behind neck with barbell. 2 sets 8 to 10 reps Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Squat stands must be used and the young trainer must have a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless.
Ex 4: Barbell bench presses 1 x 10 reps, make sure a spotter close by, don't bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don't cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then you can increase sets, great to get to grips with that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.
ROUTINE FOR THE OVER 14s As always warm up first Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time concentrate on going right down full range, but don't bounce at the knees. Make sure a spotter is standing close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight is not so important, light to medium is sufficient, the main goal being to encourage chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12
Ex 6: One arm dumbbell rowing 3 x 8 for lats, arms and shoulders, use quite heavy weights as this is a reasonably safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and major bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and then pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for increased resistance, calves on a block to get max stretch, always a must in calf training.
Never insist on high poundage and concentrate on slow but sure progress. Don't forget a good diet and healthy habits will help good progress too. Encourage rest and relaxation as well as the eating of nourishing foods including proteins, vegetables and fresh fruit. It is also important that they mentally active while they are not training, so make sure they have a hobby or two to help them focus more on their training. - 15266
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