Effective dumbbell exercises for kids

Every parent wants to see their child not only healthy, but also beautiful, therefore it takes so much time to find a good hobby group.

Classes can be conducted at home, but for this you need to know the basic laws of this process, understand what can be given and at what age, be able to plan the load for children of different ages. Strength training, especially with dumbbells, requires more careful study to be used effectively.

Features:

Charging and physical education with the child should be started as early as possible. If the baby is already confident in his hands and feet, and is also able to repeat what he is shown, then this is the optimal time to start such activities. The complex should be compiled very carefully, taking into account the characteristics of the child. The older he gets, the more difficult the exercises will be selected.

Power loads at a young age are unacceptable, and familiarity with dumbbells and training with them should be no earlier than 7 years old. It is at this age that the child already understands what they want from him, has a good command of his body and can work purposefully. Charging using this equipment should be infrequent so that the baby does not get tired. Initially, strength loads should be turned on only once a week, and gradually increase the number of such workouts.

Exercises with dumbbells for children should be lightweight, and it is better to give specialized equipment. An untrained child can hardly cope with even kilogram weighting agents, therefore, the container should initially be empty.

When a little athlete learns how to handle new sports accessories, they need to add content, most often sand. When the weight reaches the kilogram mark, you can give your child a real dumbbell.

The choice of equipment is very important when working with children, therefore it is worth buying only specialized dumbbells designed for children, they have a low weight, a thin handle so that a young athlete can firmly grasp it and carry out the exercise fully. It is also important what material the projectile is made of, it is best that it does not slip in the hand and holds well, it is safe for both the child and his environment.

Before doing strength training with young children, you need to prepare them and increase the weight of the weights gradually. At 10 years old, schoolchildren are already ready for much more serious loads, so you can try a weight of two kilograms, but introduce it gradually.

The work of a teacher, trainer or parent who conducts exercises or training with dumbbells should be in the correct selection of exercises, their dosage and quality control of each element.

Main complex

To conduct a full-fledged strength training, you need to start with a warm-up, where exercises with dumbbells will already occur.

Swinging movements of the hands forward and backward. It can be carried out simultaneously or alternately.
Squats, complicated by the presence of dumbbells in the hands, which must be held in front of you.
Pivoting movements of the torso, complicated by dumbbells that add amplitude.

For all movements to be performed correctly, they must be demonstrated by a parent or coach who knows exactly what to do. It is important not to overdo it with the strength part both in the warm-up and in the main part of the lesson. Important components of the warm-up should be:

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

All exercises that are selected for children of a certain age should be within their power, but not too easy. The pace of work should change in the course of the lesson, at first slow, then faster, and finally again slowing down and hitching.

Basic dumbbell exercises that can be given to a child include several options.

Flexion of the arms at the elbow joints with dumbbells, where the biceps work.
Raising straight arms to the sides. You can simultaneously or alternately for each hand.
Raising straight arms from the bottom up, above the head and returning to the starting position.
Squats with dumbbells in hand.
Raising the arms to the sides while lying on a bench or step platform.
Leading straight arms back behind the body.

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

Bend forward and downward with dumbbells in hand. It is important to keep your back straight, not to lower your head.
Turns the torso to the right and left, when the arms are bent at the elbows and hold the dumbbells in front of the chest. The same exercise can be performed with arms extended forward, in which the weight is located.
Abs, which is complicated by the presence of one or two dumbbells in the hands. You can clamp this equipment with your feet while bending your knees.
Lunges forward and to the sides with weights in the arms.

Depending on the age of the child and his physical development, more complex complexes can be given, which are already aimed at working out the muscles, and in the case of a large number of repetitions, then at the appearance of relief.

Lowering the dumbbell behind the head and bringing it to an upright position. Each hand works in turn. The minimum number of repetitions for an unprepared child will be 4 times, with a subsequent increase to eight repetitions. The enhanced action will be from two eights for each hand.
Breeding dumbbells to the sides, bending the body forward. The higher the arms are raised, the stronger the effect. The minimum number of repetitions is 4 times, the optimal number is 8 times with a repetition after some time.
Leg raises with a dumbbell clamped between the feet. The position of the body can be both on the back and on the side, where the body also works.
Raising the leg bent at the knee, where the dumbbell is clamped and bringing it back up, after which it returns to its original position on the floor with support on the hands. The right and left legs work alternately.

After any strength workout, it is important to cool down using stretching or pilates. A necessary component will be breathing exercises, which after such a training will be more rapid, which is unnatural for the normal state of the child.

It is important not to overuse the amount of strength training, because for the child's body, a large number of them can harm instead of the expected benefit.

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