Exercises with dumbbells for boys 10. Exercises with dumbbells for children. Circular movements with arms forward

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 child’s muscles. You should not avoid exercising with sports equipment such as dumbbells. Let's look at how they are useful for a child and when is the best time to start exercising, are there any contraindications, and also get acquainted in detail with the children's set of exercises.

Performing exercises with dumbbells for children

Of course, parents are interested not only in the positive effects of these activities, but also worry about how they might harm their child. Let's consider the benefits and harms of exercises with weighted sports equipment for the child's body.

pros

Exercises with dumbbells will bring the following positive results to your children:

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

Harm and contraindications

Rapid growth occurs in childhood, and excess exercise stress, including exercises with dumbbells, can negatively affect the formation of the skeleton.

There are certain contraindications for children when exercising with such sports equipment:

• not recommended for children under 7 years of age;
• diseases of the spine.

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

When is the best time to start and how much to practice?

Strength training can be practiced from the age of 5, for example, by doing squats or doing simple exercises on the crossbar. Exercises with weighted equipment should begin between the ages of 6 and 9 years.

When selecting the first complexes with dumbbells, it is necessary to take into account that in children preschool age And primary classes growth and formation of the skeletal system occurs, so you should not give intense load with weighting.
The optimal frequency of classes will be twice every 7 days. It is better to alternate such loads with others physical activities- stretching, running, push-ups, etc. It is better to choose exercises for children aimed at strengthening the spine, since they are especially necessary during the period of growth.

Classes should take no more than 30–40 minutes, including warm-up and breaks to restore breathing. good rhythmic music during execution physical complexes would be useful. During such training, the child should not be overexerted; he should experience only positive emotions from the training.

How to choose inventory

The selection of dumbbells for children must be taken responsibly. Boys under 10 years old can exercise with a weight of no more than 1 kg. Sports stores provide a large assortment of this equipment in different weights and colors.
There are also hollow dumbbells that are convenient for exercise, the weight of which can be easily changed by adding sand or water. Such Sports Equipment Made from plastic, vinyl or rubber. On sale you can find a set of dumbbells with weights from 250 g to 1 kg. When selecting the weight of these sports equipment, experts recommend following the calculation: 10% of the baby’s body weight.

You need to start with small dumbbells weighing 250 grams, the initial load should not be strong. When the child performs all the exercises without much effort, the load can be increased slightly. It should be noted that the load must be increased gradually.

Exercise sets

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

In another couple of weeks you can begin the third complex. Then alternate classes - once every few days, do the first version of the exercises, during the next classes do 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. During physical training classes, the child is recommended to inhale through the nose and exhale through the mouth.

Important! Under no circumstances should you force a child to play sports. You should interest him, practice the same complex next to him, setting an example, and play a rhythmic children's song. Praise for completing exercises.

Warm-up

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

• run in place;
• tilt your head in different directions;
• swing your arms - 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

Do the following:

1. Take the starting position - take dumbbells and place your feet shoulder-width apart, lowering your arms with the load.
2. Squat down shallowly, as if sitting on a chair.
3. Take the starting position. Your back should be kept straight while performing squats. It is also convenient to perform it on the count - one (squatted) and two (stood).

Raising hands

You need to do the following:

1. Take the starting position as in the exercise described above. The projectiles should be facing towards the feet.
2. One - raise your straight arms with dumbbells so that they are parallel to the floor surface.
3. On the count of two, go back with your hands down.

Raising dumbbells overhead

The procedure is as follows:

1. Get into the starting position with your legs slightly bent, shoulder-width apart. Raise your palms with dumbbells held in them to your shoulders and press the backs of your hands to them.
2. Smoothly raise your arms up, exhaling. To begin with, you can raise your hands one by one, and then together.
3. Lower your arms with the weight to the starting position while inhaling.

Second complex

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

Chest Squeeze

This is done in this order:

1. The starting position is to lie on a bench and spread your bent elbows to the sides. The dumbbells should already be in your hands.
2. On the count of one, raise your arms with weights above your chest.
3. Two - lower your arms back.

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

Squeeze from behind the head

The procedure is as follows:

1. Starting position - bend your elbows and place sports equipment at the back of the head. Elbows should be raised up.
2. On the count of one, straighten your arms with your elbows fixed and lift the dumbbells up.
3. Two - lower your arms to the starting position, bending them again. The elbows should remain motionless at all times.

Arching your back while lying on your stomach

The procedure is as follows:

1. 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.
2. Once - raise your head and chest up, exhaling and slowly arching your back. One of the adults must hold the child's legs.
3. Lower yourself to 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 take a look at the latest dumbbell complex for children.

Arm Curl

This is done as follows:

1. Take the starting position - stand straight, keep your hands with dumbbells level chest, place your feet shoulder-width apart, palms facing down.
2. Bend your elbows (simultaneously or alternately).

Rotation of the body with extension of arms

The procedure is as follows:

1. Get into the starting position - standing, arms with dumbbells located along the body, feet shoulder-width apart.
2. Turn your torso to one side while simultaneously spreading your arms to your sides.

Children increasingly spend their time sitting: at school at their desks, at home at the table, doing homework or playing with gadgets. Therefore, there is often a need to involve a child in sports, but it is not always possible to attend sports clubs. An alternative could be safe exercise with dumbbells for children.

Their indisputable advantage is considered

• Minimum sports equipment;
• Beneficial effects on the musculoskeletal system and health in general;
• Ability to perform at home at any convenient time;
• Ease of training.

For exercises, you can choose dumbbells with a weight of 1-2 kg or hollow shells that are designed to be filled with water or sand, thereby changing the load. The age of the child should also be taken into account: for preschoolers take the minimum weight, for children 7-11 years old - up to 3 kg, for teenagers - up to 5 kg.

Set of exercises

Be sure to start training with warming up all muscles. This can be a leisurely run, swinging your arms, turning your body, bending over. Only after such a warm-up should you take up dumbbells and do exercises. The entire complex is performed standing with a straight back, legs spread shoulder-width apart, slightly knees bent And toned belly. Let the child remember this condition and immediately do the exercises correctly, this will help avoid injuries.

It’s worth including in your workout

• Squat. Lower the dumbbells along the body and slowly squat and rise to the starting position;
• Raising hands. Dumbbells are located on the sides, with your palms on your feet, lift them to your armpits, and then lower them back;
• Squeezing. Raise your arms above your head, then bend your elbows and move them behind your head, returning to the starting position;
• Arm bending. Raise the dumbbells to chest level, press your elbows to your body, and turn your palms up. Bend your arms simultaneously or alternately;
• Turns. Simultaneously raise your arms to the sides and turn your torso, alternating sides.

After training, you need to stretch a little and walk slowly, restoring your breathing. This should be done to stretch the muscles even more, making them elastic and avoid injury. All safe exercises with dumbbells for children are performed at a calm pace for 10-15 repetitions. Over time, you can increase the training time and do 2-3 approaches, the main thing is that the child does not feel discomfort from doing it and enjoys the exercise.

Schoolchildren must perform exercises with different objects: a ball, a jump rope, and, of course, dumbbells. This is a complex useful exercises with dumbbells for boys, for teenagers.

Exercises with dumbbells

After the first approach spent on the first exercise and a slight rest, do the second exercise in the second approach, do the first exercise again in the third, 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 load will be unnecessary for you. But you shouldn't quit. Regular exercise will help you become more resilient, after which you can move on to more significant loads.

Tilts of the body to the right and left - “pump”

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

You will need dumbbells weighing from 1 to 5 kg. Place your feet slightly wider than your shoulders, lower your arms with dumbbells along your body. Tilt to the right, while bending your left arm at the elbow, then tilt to the left, bending right hand. The pace of execution is average or slow. Breathing is voluntary. Perform 10-15 bends in each direction in 2-3 approaches, resting 3 minutes between them.

Circular movements legs lying on your back

The exercise is aimed at developing muscles abdominals.

Lie on your back, stretch your arms up, holding, for example, the leg of a sofa, table or bed. Raise your closed legs and make 10-15 circular movements in each direction. Perform the exercise 2 or 3 times with a rest of 2-3 minutes. The pace is medium or fast, breathing is arbitrary.

Lifting dumbbells vertically

With this exercise you can strengthen and develop your arm muscles. You will need dumbbells weighing from 4 to 10 kg.

Place your feet slightly wider than your shoulders, lower your arms with dumbbells along your body, palms facing you. Gradually bend your arms, lifting the dumbbells above your head until your arms are straight. After this, return to the starting position. The pace of the exercise is slow or medium. When you raise your hands, inhale, and when you lower them, exhale. Repeat the exercise 15-20 times in 2 approaches, between which rest 2-3 minutes.

Alternate lunges with right and left legs

This is an exercise to develop leg muscles.

You will need dumbbells weighing 2 and 7 kg. Tie 2 kg dumbbells to the ends of a stick.

Using an overhand grip slightly wider than shoulder width, lift the stick and lower it onto your back. Take a fairly wide step forward with your left foot, bending it at the knee joint. At this time, place your right leg on the toe in a straightened position. Then lower it as low as possible and make 2-3 springing movements. After this, return to the starting position and repeat the exercise, but changing your leg. The pace of the exercise is slow.

➣ You can breathe arbitrarily. Repeat the exercise 8-10 times with each leg.

After a short rest, repeat the same movements, but instead of using 2kg dumbbells, use 7kg dumbbells.

Squat on two legs

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

Using an overhand grip, take a stick with 5-10 kg dumbbells attached to its ends. Raise the stick above your head, place your feet shoulder-width apart. Bend your torso in the lower back, bring your shoulder blades together.

Squat down on your entire foot without lifting your heels off the floor. Do the squat as deep as possible, then straighten up.

➣ You can choose slow or medium tempo. When squatting, exhale; when standing up, inhale.

Repeat this exercise 10-15 times, performing 2 sets, resting for 3-5 minutes in between.

Raising your arms to the sides

This exercise can quickly tone the deltoid muscle.

You will need dumbbells weighing 2-7 kg. Place your feet hip-width apart, lower your arms along your body, turn your palms toward your hips. Raise your arms slowly above your head, then return them to their original position.

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

Circular movements with arms forward

May help develop deltoid and pectoral muscles. You will need dumbbells weighing 1-2 kg.

Place your feet hip-width apart, spread your arms with dumbbells to the sides with your palms facing forward. Perform the exercise at a medium or fast pace. Breathing is arbitrary, but rhythmic.

Do the exercise 10-15 times in 2-3 approaches, between which rest 2-3 minutes.

Raising on your toes

The exercise helps develop calf muscles. Take dumbbells weighing 7-10 kg in your hands, place your hands on your belt. Your toes should be on an 8 cm high stand and your heels should be on the floor. Rise up onto your toes as high as possible, then lower back onto your heels.

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

Exercises with this machine will help you develop and maintain the tone of the main muscle groups. Depending on your physical development, you can leave the required number of springs or rubber cords. It is better to perform not the entire set of exercises in one session, but only part of it.

Exercises with dumbbells for boys. Exercises with dumbbells for schoolchildren.

Exercises with dumbbells.

The exercises offered in this section are best performed in the following sequence: the first exercise, then, after a short rest, the second. Then the first exercise again, rest and the second. In the same way, you need to alternate the third and fourth exercises, the fifth and sixth, the seventh and eighth, the ninth and tenth, the eleventh and twelfth.

If you perform the exercises this way, the results will become noticeable very quickly. Rest is recommended to be used to relax those muscles or even muscle groups that were involved in the process of performing the exercises.

➣ Most effective exercises To relax the muscles, hanging, circular movements of the arms in front of you, shaking the legs, stretching, deep squats with small springy movements are considered.

When performing the suggested exercises, carefully monitor your breathing, as if it is knocked down, it will be extremely difficult for you to recover.

Raising and lowering the chest

To perform this exercise you will need dumbbells weighing 5-10 kg.

Initial position- standing, legs together, arms with dumbbells extended along the body.

Take a deep breath, then exhale slowly.

Repeat the exercise 8-10 times in 2-3 approaches.

Bringing your arms together in front of your chest

This exercise is designed to develop the chest muscles. You will need dumbbells weighing from 2 to 5 kg.

Lie with your back on a bench or on two stools placed side by side. Raise your arms with dumbbells to the sides, palms up. Raise your hands up until they intersect each other. When you bring your hands together, exhale, and when you open them, inhale.

Do the exercise at a slow pace, repeat it 7-12 times, completing 2-3 approaches, resting 2 minutes between them.

Simultaneous arm curl

This exercise develops your biceps. You will need dumbbells weighing 3-8 kg.

Place your feet slightly wider than your shoulders, stretch your arms with dumbbells along your body, palms forward. At the same time, bend them towards your shoulders and return them to their original position. When bending your arms, inhale; when straightening, exhale.

Perform the exercise at an average pace 15-20 times in 2-3 approaches, between which rest 1-2 minutes.

Extension of arms from behind the head

Do this exercise if you want to develop your triceps as quickly and better as possible. Use dumbbells weighing 3-5 kg.

Place your feet together, place your hands with dumbbells behind your head, bringing your elbows as close to your head as possible. Raise your arms up, lock your elbows in one position, then bend your arms again. Perform the exercise at a slow pace, repeat it 7-12 times in 3-4 approaches, between which rest for 2 minutes.

Bringing your arms forward with alternate lifting of both legs

This exercise develops the muscles of the arms and abdominals. You will need dumbbells weighing no more than 3 kg.

Place your feet wider than your shoulders, spread your arms with dumbbells to the sides at shoulder level. Left leg lift up, stretch your arms forward, exhaling. Then lower your legs and, exhaling, spread your arms. Perform the exercise 10-15 times with each leg in 2-3 approaches, resting 2-3 minutes between them.

Bend the body alternately towards the left and right leg

This exercise will help you develop your abdominal and back muscles. You will need dumbbells weighing 5-10 kg.

Place your feet shoulder-width apart, extend your arms along your body. Turn your torso slightly to the right and lean toward your right leg. Then straighten up and bend over to the other leg. When bending over, exhale, and when straightening up, inhale.

Do the exercise at an average pace. For each leg, perform 8-12 bends in 2-3 approaches, resting after each for 2 minutes.

Raising your arms to shoulder level

The exercise develops the deltoid muscles. You will need dumbbells weighing 3-5 kg.

Place your feet wider than your shoulders, extend your arms with dumbbells along your body.

Turn your hands with your palms facing you. Left hand pull it forward, and take your right one back, rising on your toes. Then switch hands. Breathing during this exercise can be arbitrary, the pace is average. Do 20 movements with each hand in 2 sets. After each approach, rest for 2 minutes.

Raising your arms forward

This exercise is also designed to develop deltoid muscles. You will need dumbbells weighing 3-5 kg.

Place your feet shoulder-width apart, lower your arms with dumbbells along your body, and turn your palms back. Raise your arms forward and up, then lower them. When raising your arms, inhale, when lowering, exhale. The pace can be slow or medium. Repeat this exercise 15-20 times in 2 or 3 sets, resting after each for 2 minutes.

Squatting on the right and left leg with arms raised to the sides

The exercise is aimed at developing the muscles of the arms and legs. You will need dumbbells weighing 1-3 kg.

Place your feet together, lower your arms with dumbbells along your body. Raising your arms, make a wide lunge with your left leg to the side, squatting on the toe of your right leg. After returning to the starting position, do the same, but in the other direction.

When squatting, exhale; when standing up, inhale. Perform the exercise at an average or fast pace, repeat 8-10 times in each direction in 2-3 approaches, between which rest 2-3 minutes.

Squat on two legs

Develops leg muscles. You will need dumbbells weighing 5-10 kg.

Place your feet shoulder-width apart, and take your hands with dumbbells held in them back and cross them over your buttocks. Then sit down on your toes, slightly tilting your torso forward, and return to the starting position. Do the squat as you exhale, and straighten as you inhale. The pace should be slow or medium. Repeat the exercise 15-20 times in 3-4 approaches, between which rest 2-3 minutes.

Exercise for the forearm muscles

You will need dumbbells weighing 5-6 kg, as well as a round wooden stick about 50-60 cm long and 4-6 cm in diameter. You need to make a hole in it through which you should thread a cord 80-90 cm long with a knot at the end. Tie a dumbbell to the other end of the cord. Hold the stick in your lowered hands with a grip narrower than your shoulders.

Rotate the stick away from you, and use your fingers to wrap the cord around the stick until the end. After this, gradually unwind the cord, releasing the dumbbell and rotating the stick towards you.

To make it more comfortable for you to perform the exercise, stand on a chair or stool. Breathing is arbitrary, the pace is medium or fast. Wind the cord 2-3 times, after each approach take a break of 2-3 minutes.

Jumping on two legs

This exercise helps develop leg muscles. You will need dumbbells weighing 3 and 5 kg.

Place your feet together, hands with dumbbells on your waist. The pace of the exercise is fast. You can breathe arbitrarily, but always rhythmically.

Do about 15-20 jumps with 3 kg dumbbells, and after a 3-minute rest, jump the same number of times, but with 5 kg dumbbells.

Exercises with dumbbells for children will fit as boys, so girls, the only difference is the weight dumbbells Classes for childrenbest to break it down into small pieces complexes. Perform mini complexes every other day, one at a time.

Complex one.

Squats with dumbbells for children . Starting position - standing, feet shoulder-width apart, arms with dumbbells down. Don't do it on count 1 deep squat(as if sitting on a chair), keep your back straight, on the count of 2 - return to the starting position. 8-10 reps.

Raises with dumbbells for children . Starting position - standing, feet shoulder-width apart, arms along the body, dumbbells facing the hips. On the count of 1, raise your arms from the dumbbell parallel to the floor, on the count of 2, lower your arms. The pace is average. Number of repetitions: 10-12 repetitions.

Raising dumbbells overhead for children .Starting position - standing, legs shoulder-width apart, knees slightly bent, hands pressed to the shoulders with the backs of your hands. Gently, without jerking, the dumbbells rise up. This exercise can be performed with both hands simultaneously or alternately. When raising your arms, inhale, when lowering, exhale. 10-12 repetitions.

Raising your arms with dumbbells in front of you .Starting position: standing with your feet shoulder-width apart, hands with dumbbells lowered in front of you, palms inward. On the count of one, we raise our arms in front of us to a right angle, on the count of two we return to the starting position. 10-12 reps.

Complex two.

Dumbbell chest press . Starting position: Lie on two chairs or on a bench, arms spread parallel to the floor to the sides and bent at the elbows. Take the dumbbells in your hands for a count of one, raise your arms with the dumbbells above your chest, and return to the starting position for a count of two. 10-12 repetitions.

Squeezing dumbbells from behind your head . Starting position - arms bent at the elbows, elbows raised up, dumbbells at the back of the head. On the count of 1, straighten your arms (fix your elbows, do not lower them), on the count of 2, lower them. The pace is average. Repeat 8-10 times.

Arching your back while lying on your stomach .Hands with dumbbells are pressed to the back of the head. When performing the exercise, the child smoothly bends his back, raising his head up (the baby’s legs must be supported). When inhaling - bend, when lowering - exhale.

Complex three.

Dumbbell Curl .Starting position - standing, hands with dumbbells - at chest level, feet shoulder-width apart, backs of hands facing down. Simultaneously or alternately bend your arms at the elbow joints. 8-10 repetitions.

Rotation of the body with extension of arms . Starting position - standing, feet shoulder-width apart, arms along the body. On a count of 1, rotate your torso while simultaneously raising and spreading your arms to the sides; on a count of 2, return to the starting position; on the count of 3 - turn in the other direction with arms extended to the sides, on the count of 4 - take the starting position. Make 12-15 turns in each direction.

Ab exercises with dumbbells . Starting position - lying on your back (an adult holds the child's legs), dumbbells pressed to the back of the head. On the count of 1, raise your torso, on the count of 2, return to the starting position. Perform 10-12 lifts at an average pace. When straightening the torso, inhale; when lifting, exhale.

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.