Силові тренування для дітей

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Силові тренувань для дітей
Силові тренувань для дітей

Діти та підлітки можуть скористатися підняттям вільних тягарів

Ваша дитина чи підліток хоче набрати сили та витривалості? Педіатри та молодіжні тренери з фітнесу вважають безпечним та корисним ознайомлення молодих людей з контрольованими прогресивними силовими тренуваннями.

Переваги

Вправи на опір, що застосовуються в силових тренуваннях, формують м’язову силу та витривалість. Це збільшує м’язову масу тіла та покращує швидкість метаболізму, що особливо корисно для дітей із зайвою вагою. Регулярні силові тренування корисні для здоров’я серця, рівня холестерину та зміцнення кісток дітей. 

Силові тренування для дітей також є частиною програм зменшення травматизму колін для дівчат. Вони можуть допомогти поліпшити спортивні показники, але, що ще важливіше, формують фітнес-звичку, яка може добре служити вашій дитині протягом усього життя.

Американський коледж спортивної медицини (ACSM), Американська академія педіатрії (AAP) та Національна асоціація сили та кондиції (NSCA) підтримують участь дітей у відповідно розроблених та компетентно контрольованих програмах силових тренувань.

Оптимальний вік для початку вправ з вагою

Тренування з обтяженням доцільно, коли дитина зможе підтримувати рівновагу та постуральний контроль і може слухати тренера та слідувати вказівкам. Зазвичай це приблизно 7 або 8 років, але це залежить від рівня зрілості вашої дитини.

Незважаючи на те, що діти до 10 років можуть розвивати силу завдяки тренуванням з обтяженнями, підлітки в діапазоні від 10 до 15 років, як правило, є найбільш зацікавленими в цьому виді вправ. Ваша дитина також повинна захотіти займатися цим заняттям і бути готовою тренуватися кілька разів на тиждень.

Силові тренування для дітей – це не важка атлетика, не пауерліфтинг чи бодібілдинг у чистих формах, що спрямовані на змагання. Ці відмінності повинні бути зрозумілі батькам, тренерам та дітям.

Підготовка до силового тренінгу

Перш ніж підліток розпочне офіційну програму тренувань з обтяженням, рекомендується його огляд педіатром або лікарем спортивної медицини. Є кілька станів, при яких не радиться тренування з вагами, в тому числі для дітей з неконтрольованим високим кров’яним тиском, судомами або тих, хто пройшов хіміотерапію з приводу раку в дитячому віці.

Кваліфікований тренер, який має певний досвід тренування підлітків, повинен постійно контролювати учасників. Це особливо актуально для груп, які можуть втратити концентрацію уваги. Пропоноване співвідношення викладачів на кількість дітей має бути від 1:1 до 1:10 (або менше). Можливо, найкраще почати з індивідуальних занять із особистим тренером.

Хороша форма та  збільшення  навантажень з часом необхідні будь-якому тренінгу для початківців, але особливо – при роботі з розвиваючимия та незрілими тілами. Завжди пам’ятайте про вимоги безпеки, включаючи належну техніку та відповідний вибір ваги.

Змагання між друзями чи іншими дітьми в тренувальній групі може призвести до вибору занадто важкої гирі або використання поганої техніки, що може ускладнитися травмами.

Вибираючи місце для тренувань, шукайте добре обладнаний тренажерний зал з обладнанням, яке регулюється з урахуванням легких навантажень, необхідних для підлітків. Якщо тренажерний зал не підходить, легкі гантелі або вправи на вагу тіла можуть відігравати роль заміни спеціального обладнання та штанг.

Компоненти тренування

Враховуючи те, що хороша форма та техніка підйому є важливими, тип вправи, вибір ваги, повтори та підходи є основними змінними на вибір. Ось приклад покрокового тренінгу з використанням гантелей:

  • Підживлення: переконайтеся в тому, що молоді спортсмени вживають достатню кількість їжі та рідини перед тренуванням, бажано з вуглеводами.
  • Спочатку розминка: вона може включати пробіжку або біг на місці, легкі розтяжки та деяку імітацію вправи з дуже незначною вагою або просто вагою тіла.
  • Продемонструйте правильну форму та техніку: наприклад, для вправи на біцепс з гантелями вага повинна бути досить легкою, щоб інші частини тіла не залучалися до руху при піднятті ваги. Поштовх головою та тулубом у відповідь на підйом гантелі – ознака того, що вага занадто велика. 
  • Відповідно підбирайте свої ваги: оберіть вагу, яка дозволяє зробити щонайменше 12 повторень, бажано – 15. Це забезпечить досить легка вага, що не зробить надмірного навантаження на суглоби та хрящі та кістки, що розвиваються.
  • Встановіть ліміти та кількість вправ: двох підходів для кожної вправи, мабуть, достатньо для дітей молодшого віку, і це також повинно мінімізувати нудьгу. Націльтесь на 6-10 вправ залежно від віку, фізичної форми та зрілості дітей. Кількість вправ і вагу можна збільшувати поступово, коли діти стають старшими або сильнішими.
  • Нагляд: батьки повинні взяти на себе певну відповідальність за вивчення декількох основ силових тренувань, щоб вони знали, що доречно, а що – небезпечно.
  • Охолодження: обов’язковими є розтяжки та м’яка гімнастика.
  • Встановіть тижневий план: двох занять на тиждень достатньо, або не більше трьох. Діти та підлітки повинні мати принаймні один день між сеансами, щоб забезпечити відновлення м’язів.
  • Зробіть тренування веселим: це може означати включення музики до занять. Нудьга швидко приходить до дітей молодшого віку і може спричинити необережну поведінку.

Програма базового навчання

Нижче наведено типове заняття в тренажерному залі, придатне для підлітків у віці від 12 до 15 років, а також для дівчат та хлопців.

Розминка

Вона має тривати 10–15 хвилин, щоб кров циркулювала в м’язах, підготовлюючи їх до напруження, яке вони матимуть під час тренування. Розминка з аеробною активністю протягом 10–15 хвилин, після якої виконуються кілька підйомів без вагового навантаження перед кожною навантаженою вправою.

Ця розминка допоможе тілу та розуму ознайомитись з правильною формою кожної вправи, що є критично важливим для безпеки та ефективності.

Вправи

Всі вправи  виконуються у 2 підходи на 10 повторень.

  1. Присідання зі штангою
  2. Нахилити вперед з гантелями
  3. Тяга блоку до живота сидячи (гребля)
  4. Згинання рук з гантелями
  5. Тяга верхнього блоку до грудей чи за голову
  6. Станова тяга
  7. Стандартні скручування
  8. Станова тяга в наклоні

Перерва

Також рекомендується робити якісну перерву для охолодження м’язів при легкому розтягуванні на 5-10 хвилин.

Розклад

Тренування мають проводитися два-три рази на тиждень. Заняття має тривати від 20 до 30 хвилин.

Збільшування навантажень

Для дорослих рекомендується збільшувати вагу не більше ніж на 10% на тиждень. Але силові тренування для дітей повинні додавати вагу ще повільніше. Навчіть дитину поступово прогресувати, що також можна зробити, збільшуючи кількість сетів або вправ на один сет.

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