Exercise for weight loss for children

Effective exercises for slimming children - it's swimming, ice rink, roller blaze, football, badminton.

In general, all those sports where you need to actively move. There are no special restrictions for performing weight loss exercises in children. Is that very small. The only thing we want to note, doctors do not recommend a child to attend a gym up to 14 years. There is intensive growth and the formation of the skeleton. And even after 14, you can not take heavy loads when doing exercises. Best of all - hire a coach, talk with him about future activities and make sure that the coach and the child have mutual sympathy. Then your full child will strive to engage. And you will encourage and support him in every possible way. Make delicious diet food. Praise for success. Or maybe in the end, start - to study together.

It is sad to realize this, but modern children are very fond of ... Sitting. They sit in cars while mom or dad bring them to the next tutor, they have five or six lessons in school, and at home they sit again, doing homework. Obedient children learn well. But all this is sad - usually to 12 years after such sitting the child has problems with both back and overweight. So if there is a problem: a tutor or a sports section, be you good parents, and choose a sports section. Developing completeness in children is terrible - mostly visceral fat around the waist, when by 11-15 years the present obesity of internal organs is. Keep in mind that children are cruel. Chubby peers, they just poison, joke about weight and completeness about and without. Children feel humiliated, often become outcasts in the collective (if they do not have a strong enough character), start begging and "buying" the friendship and attention of peers. So we offer to help a child who feels uncomfortable because of the volume. First of all, we must exclude medical reasons and do a survey. If your child eats enough and leads a sedentary lifestyle, you will have to intervene. In adolescent boys, excessive fat causes a certain change in the hormonal background, when they get fat on the female type - in the thighs and buttocks. This is real trouble. Teenagers are already very vulnerable when they begin to realize all the difficulties and dangers of life, any problem seems unbearable to them. Please note that the child may just be embarrassed to walk into the section and the gym. Yes, and the loads there are designed for children, health and sports

Encourage a sense of humor and strength of mind. And change your lifestyle with your child. First of all, the family should switch to light diet food by the whole staff. Even if someone is used to constant sandwiches with sausage and pizza. Get a healthy habit to relax actively. Plan your trips to the pool with your whole family on weekends. It does not work - on Saturday with the child to swim, say, Mom, and on Sunday - Dad. Mom can sign up for evening fitness classes and take her daughter with him, if the rules of the club allow. If there is not any, and it's impossible to leave the house, you'll have to go home and study.

[1], [2]

Effective weight loss exercises for children

Regular classes will be effective. Try to find a simple 15-20 minute complex of exercises for the beginning and do it together with the child. Or decide and buy an exercise bike or a treadmill. It will be a real investment in your health. Every day to run for 20-30 minutes is useful for everyone. Strengthens the heart muscle, normalizes the pressure, while running all the muscles of the legs, buttocks, arms, torso and the press. It will also be effective to observe simple rules - eat small portions, drink water before meals (preferably for half an hour), be restrained and do not have many sweets, do not eat a lot of bakery products. We advise you to pay enough attention to stretching.

[3], [4]

Complex exercises for weight loss for children

Begin as always with warm-up. Explain to the child what a warm-up is, why it is necessary to disperse your pulse to the "fat burning zone" indicators, why it is safer to work with warmed muscles. First, twist your head, stretch your shoulders and arms, then you can make a traditional rotation of the body - first one way, then the other. You need to stretch your legs slightly, jump, wave like a mill, lean sideways, behind a hand that glides along the body. It is best to warm up to the rhythmic music, to run on the spot. Next necessarily walk a couple of circles around the room, high legs. Invite the child to play in the boxer - to intensively beat in the air an invisible target with turns of the hull. Then let him try to hit the same target with his feet - ten strokes left, ten right.

Start the complex after warming up with squats. Beginners can hold on to the chair, do a completely insignificant amount of repetition at first. A good exercise is squatting against the wall. It develops posture and involves gluteal muscles and hip muscles. You just slide down the wall and up, pressing against the back of the head, shoulders and buttocks. Bring the number of repetitions to 15-20. And the number of approaches to three.

Show the child how to do the pose of the bar. Let her hands on the floor, and you support, so that the child understands that the back should be straight.

Effective feet. You can wave your legs forward. To the side, and back. In order to do the mahi in the parties you need to stand near the chair, holding on to his back, to get one leg behind the sock of the other and make a slow swing. Explain to the child that the leg should be straight. Do ten swords with each foot. Using the same chair you can do the mahi back.

For the hands, you can offer to wring from the floor. Let him try to do it at least once.

For the press, you can try exercise with the ball. The child lies on the floor, the ball is sandwiched between the feet. Then the child raises his legs up and takes the ball with his hands, straightens up, holding the ball behind his head. Then he passes the ball back to his feet.

Sitting on the floor the child should turn around and touch the floor at his own behind - side twists.

The way the child lies on his stomach. Suggest him to raise both arms outstretched, this exercise for the back. Let him alternately raise the opposite arm and leg. Then let him try to lift his legs and hold them for a weight of 30 seconds.

Break the exercises into three different cycles of 20 minutes each. Twenty minutes of regular conscientious activities a day will suffice your child to tighten up and become more athletic. Maybe in a month of another home study, the child will be ready to enroll in the sports section, or special classes for children in the fitness club.

[5], [6], [7]

Exercises for losing weight at home

You must choose a strategy together with the child. Either he is engaged every morning for 15-20 minutes, or three times a week, gives home sports for 40 minutes. Explain that exercises for losing weight at home are just as effective if you put your obstinacy in the right place. Simultaneously agree that if your child can not refuse "harmful" food, then you allow him pepsi-chips-nuts-rolls-and that he still loves them, only on Sundays. Contend with the child, cheer and uplift him. Turn boring gymnastics into an exciting activity, it's possible. For example, if he strongly objects, one can agree as follows: "I do not like to clean up, but you do not like gymnastics. I promise you, while you're panting your twenty minutes to wash the floor in the whole apartment during this time. So we will benefit and overcome ourselves. "

Each lesson should begin with an easy warm-up. Advise the child to split the days - in one day he is engaged in the legs and buttocks, the other day with his back and the press, on the third day with his hands. Together select the feasible complexes. Of course it's better to have video files. But, you can just play music.

An approximate algorithm is this: warm-up - sit-ups - lunges-mahi - push-ups - work with small dumbbells - press-hitch.

[8]