Part 2 of JamCore DZ’s videos about teenagers training. This is what I share with you today.
After talking about nutrition, let’s talk about training. This is a bodyweight training, no need weights. Do this training 2-4 times per week. Your aim is to focus on the good quality of exercises execution to develop yourself physically. That’s workout can be done from 11 years old.
Each session have 6 exercises that target every muscle of your body (full body). Learn the good position and execute the movement really well avoids injuries during all the years of training and implement nutrition tips from Part 1 will really help you evolve well.
The problem of people who learn bad an exercice is that they will have all time injuries and that is why people fail to make progress.
Exercise 1 : Pull-up
To do this exercise you need a bar. In stores you can buy bars that you can fix on your bedroom door. When you begin this exercise, you’re a little weak and that’s normal. Now that you have the goal of having a better body, you will do everything to have it. If there are students who mock you, ignore them, soon you’ll show them that you can have a better physique. It’s sad to experience situations like that but shows them that you can do it.
Once you have installed the bar using a bench or chair to put the tip of your feet on it. Hold on to the bar, bend your legs and put the tips of your feet on the chair and doing the movement so that your chin above the bar. Chair or bench allows you to control the movement.
Do 2-3 sets of 4-10 repetitions.
Over time when you have mastered the movement, you will do pull-up without a chair or s bench. Warning ! The quality of movement’s execution is more important than the repetitions number .
Exercise 2 : Push-up
Train chest, triceps, shoulders and back
Most people don’t do pumps properly because they always want to do more reps, « How many push-up do you do ? ». True push-up is with stretched legs, back straight, you pull your stomachy and your face is almost touching the ground with each repetition.
If you have a weight problem, you do them with your knees on the floor until you’ve lost weight to do them with stretched legs. Anyone can do push-ups, there’s no excuses.
Do 2-3 sets of 8-12 repetitions.
Exercise 3 : Squat
You going to do bodyweight squat to properly learn the movement because you’re going to evolve in your training and later you gonna do squat with weights. And as you will know well how to do the move, you will not wound by the squat with weight.
Be standing with your feet to your shoulder’s width. There are 2 methods to help you to keep your back straight when you go down :
Hands behind head
Arms outstretched in front of you
When you go down, you do like you’re going to sit down on a chair until your thighs are parallel to the ground and you go up. Did the exercise slowly. When you go down down put all the weight on your heels and your knees are in the same direction as the tip of your feet.
Do 2-3 sets of 10-12 repetitions.
Exercise 4 : abs
Everyone loves abs but beware, abs don’t come in 24 hours, it takes time. You’ll do the classic crunch. No need to lift your whole back of the ground to touch your knees. Exhale during the muscle’s contractions, look at the ceiling and doesn’t pull on your head because it’s bad for your neck.
Do 2-3 sets of 15-30 repetitions.
Exercise 5: Mountain Climber
It’s a biometric exercise with a little cardio. The starting position is the push-up position. Hands at the shoulder’s width and you pull your stomach. Now, you run in this position without knees touch the ground.
Do 2-3 sets of 20-40 repetitions.
Exercise 6 : Dips
Use a bench or chair.
Do 2-3 sets of 10-15 repetitions.
This Session 1 is to do 2 times per week. If you want to do more, 4 times per week is the maximum.
When you find that Session 1 is too easy, which means you’re doing the Session 1 and at the end you’re not really tired, you can do the Session 2.