| Carrying on from part 1, I would insist
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| | and lungs. Squat stands must be used and
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| on weight training exercises being light
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| | the young trainer must have a spotter. Ex
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| to medium , that means no heavy low
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| | 3: Pullovers with centrally loaded
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| squats or dead lifts and avoid any spine
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| | dumbbell 1 x 12 use a light weight, the
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| bending exercise. Start off with fun type
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| | main purpose is for chest expansion and
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| exercises without putting them through
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| | always use after squats when you should
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| any ordeal, and never make them train
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| | still be somewhat breathless.
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| against their will. Try out free standing
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| | Ex 4: Barbell bench presses 1 x 10 reps,
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| excercises, flexibility work and teamwork
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| | have a spotter standing by, don't bounce
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| skills through sporting activities.
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| | the weights off the chest and use good
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| Weight training can cause spinal
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| | style and full range. Ex 5: Barbell curls
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| injuries, so a lifting belt should be
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| | for the biceps, the way to big arms, 1 x
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| worn at all times. I would recommend
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| | 10 reps, don't cheat or swing the weight
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| exercises such as light barbell squatt to
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| | up. Ex 6: Crunches for the abdominals,
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| parallel and presses behind the neck to
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| | start off with one set of maximum reps,
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| start off with. The bar should always be
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| | try to work up to at least 30 reps, then
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| padded and never bounce the barbell on
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| | its ok to add more sets, great to obtain
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| the spine area at the back of the neck.
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| | that all important six pack. Finally Ex
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| Bench presses are also an important
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| | 7: Calf raises, 2 x 12 reps, Hold a
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| exercise, but always under the watchful
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| | dumbbell in one hand and with toes on a
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| eye of a spotter as it has been known for
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| | block raise and lower the calf via full
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| bars to drop on lifters necks causing
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| | range.
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| death, so NEVER carry out Bench presses
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| | ROUTINE FOR OVER 14s As above always warm
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| alone.
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| | up Ex 1: Alternate dumbbells overhead
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| Most dumbbell exercises are fine, again
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| | presses 3 x 8 for the shoulders and arms.
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| double check the collars are secure
| |
| | Ex 2: Full squats, this time try to go
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| .Standing lateral raises for shoulders
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| | right down full range, but don't bounce
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| and lying triceps stretches for the arms.
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| | at the knees. Have a spotter standing
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| When doing sit ups for abs, use the
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| | around and use squat racks. Ex 3:
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| crunches version, keep the knees bent and
| |
| | Pullovers, use swing bell or centrally
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| encourage high repetitions for fitness.
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| | loaded dumbbell, the weight is not
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| Train in good clean clothes and footwear.
| |
| | important, light to medium is enough, the
|
| Encourage good hygiene practices at all
| |
| | main idea is to encourage chest expansion
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| times to avoid infections such as
| |
| | Ex 4: Wide grip bench presses 3 x 10 for
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| athletes foot or similar unpleasant
| |
| | pectorals, triceps and shoulders. Ex 5:
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| complaints.
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| | Dumbbell flyes, lying, after the bench
|
| RECOMMENDED TRAINING FOR THE OVER 14s On
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| | presses, further pump the pecs with
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| reaching the age of 14, supervised weight
| |
| | dumbbell flyes.3 x 12
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| training can begin. The majority of
| |
| | Ex 6: One arm dumbbell rowing 3 x 8 for
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| weight excercises can be carried out with
| |
| | lats and arms and shoulders, use fairly
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| the exception of heavy dead lifts and
| |
| | heavy weights as this is quite a safe
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| barbell rowing, which can be harmful to
| |
| | exercise. Ex 7: Lying triceps stretches 3
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| the lower back. Heavy squats can also
| |
| | x 8 for the back and main bulk muscles of
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| cause knees problems and hip problems can
| |
| | the upper arms Ex 8: Crunches 2 sets of
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| also develop in later life.
| |
| | maximum reps EX 9: Alternate dumbbell
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| Exercise routines can be increased and
| |
| | curls for biceps 2 x 10 and finally pumps
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| evidence of muscular development will
| |
| | the lower legs. Ex 10: Calf raises, use
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| soon come clear. Always observe the
| |
| | machine or dumbbell or barbell across the
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| normal precautions such as warming up,
| |
| | neck for added resistance, calves on a
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| which prevents injuries. A full range of
| |
| | block to obtain max stretch, always a
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| movements paying attention to style is
| |
| | must in calf training.
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| the best way to exercise and recommended
| |
| | Never insist on high poundage and
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| supplimentry sports would be gymnastics
| |
| | concentrate on slow but sure progress.
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| or martial arts. Dont forget that if you
| |
| | Dont forget a good diet and healthy
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| are training a Teenager, you are fully
| |
| | habits will help good progress too.
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| responsible for their health and safety.
| |
| | Encourage rest and relaxation as well as
|
| ROUTINE FOR UNDER 14s Warm up with some
| |
| | the eating of nourishing foods including
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| running on the spot, twists, knee bends
| |
| | proteins, vegetables and fresh fruit. It
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| and arm swings. Then go onto exercise 1:
| |
| | is also important that they mentally
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| Press behind neck with barbell. 2 sets 8
| |
| | active while they are not training, so
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| to 10 reps Ex 2: Half squats to bench top
| |
| | make sure they have a hobby or two to
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| with barbell. 1 set 12 reps for the legs
| |
| | help them focus more on their training.
|
