Problems with physical activity during adolescence

It's recommended that you start with light weights for now, and the effect may not be noticeable, but you're still young.

Heavy weight training is effective, but it requires a lot of protein and a lot of rest time, so it's not suitable for you for the time being, and you should wait until you're older.

Of course, it is good to exercise moderately at this age, but it is best not to exercise excessively, especially weightlifting, if you overdo it, you will not grow tall.

Start with a run, preferably for 40-50 minutes, and then do dumbbell strength exercises.

If the body can accept 12kg of weight, it is best to do 8-12 arm curls and 8-12 flat lifts. Do 2-3 sets at a time, with a 1-minute break in between.

If you can't do 8-12, or even 2-3, then you should do more push-ups, parallel bars, and pull-ups to strengthen your upper limbs and then use that pair of dumbbells.

1. Adolescence is the second peak period of physical growth and development. In order to better promote the coordinated development of various organ systems of the body and improve the overall quality of the body, in the arrangement of physical exercise, in addition to following the principles and methods of general scientific exercise, we should also pay attention to the special points and rules of pubertal growth and development.

2. The growth of bones in adolescence is faster, the development of limbs is faster than that of the trunk, the development of muscles is later than that of bones, and the strength of leg muscles increases greater. Therefore, bone exercise should be strengthened, especially the exercise of strengthening limbs and muscle strength, so that the muscle strength of bones and limbs can be fully developed.

3. Due to the rapid growth of bones in adolescence, there are more organic components in bone tissue, less inorganic salts, and bone retardation is not hard enough and easy to deform. Therefore, exercise should be done in moderation and attention should be paid to cultivating correct body posture. At the same time, more gymnastics, dance and other activities can be carried out to promote the coordination of physical development.

4. During the menstrual period of female students, appropriate participation in physical exercise is conducive to promoting metabolism, improving pelvic blood circulation, and reducing physical discomfort. However, the amount of exercise should not be too large, and the time should not be too long. During the menstrual period, you should pay attention not to participate in strenuous exercise, do not participate in sports with strong vibration and abdominal pressure, so as not to cause endocrine disorders and cause abnormal menstruation.

In general, adolescence is dominated by aerobic exercise, supplemented by strength exercise.

At this time, the training is helpful to the body's aerobic capacity, agility, co-sen, and body flexibility, and the improvement is also more obvious. Running, some ball games, martial arts, etc. are very suitable for this round. As for strength training, it cannot be ignored, after all, it is in the development stage, adaptive strength training can speed up the growth of skeletal muscles, but pay attention to the training amount of strength training should not be too large, in the case of skeletal muscles are not fully developed, too much force can easily lead to injury.

However, by the end of adolescence, it is slowly entering the best time for strength training, so don't miss it.

The importance of strength training is the same for both men and women.

Physical activity is necessary and beneficial for the physical health of adolescent women, but the following should be noted:

1) Avoid excessive local burden: Exercise should be in an all-round way, avoid excessive local burden, and prevent partial waste. Adolescence is a critical period for physical development, and it is the stage of physical stereotyping, so it is necessary to pay attention to the all-round development of various physical qualities and participate in a variety of physical activities as much as possible.

Exercise can make the body strong, the body is toned, the posture is correct, and it can also play a corrective role in some people who are not very balanced.

2) Master exercise skills: Adolescence is the stage when the nervous system function is the most flexible and responsive, with the greatest plasticity, ingenuity, and it is easier to learn skills, but attention should be paid to the correctness of various technical movements. Women can choose sports that suit them according to their physical conditions and interests, such as rhythmic gymnastics, balance beam, diving, figure skating, etc.

3) Master the amount of exercise load: the growth and development of adolescence is vigorous, in an unbalanced and uncoordinated period, excessive exercise often causes fatigue, drowsiness, emaciation and even anemia, and girls should not exercise excessively. It should be done gradually.

4) Pay attention to nutrition and rest: The metabolism of adolescence is vigorous, and physical exercise accelerates metabolism, so the demand for nutrients is more, food must meet the demand, and attention should be paid to ensuring adequate sleep and rest.

5) Appropriate exercise during menstruation: Girls generally have pelvic congestion during menstruation. There will be mild discomfort such as low back pain and bloating, but there are no obvious physiological function changes in blood circulation, respiration, metabolism, etc., so girls can participate in sports appropriately during menstruation, such as freehand exercises, volleyball, table tennis, etc.

Proper menstrual activity improves pelvic circulation, reduces pelvic congestion, and helps to adjust the brain's excitatory inhibition process to reduce discomfort.

Girl, I don't know.

Boys: Adolescence. The body begins to develop rapidly. Voice change. Adam's apple is present. Muscles begin to take shape. There's slag below you. I think you understand Ang.

It is best to exercise mainly with itchy exercises, playing basketball. Football. Badminton, volleyball, running. Both. Swimming, in my opinion, is one of the most workout sports. Hehe.

Don't get involved. Itch-free exercise. Like what.

Fitness. Gym equipment and so on. Try not to touch these.

Because your body, including your bones, is not fully developed. Now for an itch-free fitness workout. There is no benefit.

Wait until you're 16 years old before exercising.

Adolescence is dominated by itchy exercise. Note. Drink plenty of milk. Replenish the lid sufficiently. Otherwise you'll have cramps at night. The development is fast, and the body can't keep up with the nutrition, so it will cry out for hand cramps.