Slimming exercises for children

Effective exercises for weight loss for children are swimming, skating, rollerdrome, football, badminton.

In general, all those sports where you need to move actively. There are no special restrictions for doing exercises for weight loss in children. Except for very young ones. The only thing we want to note is that doctors do not recommend that a child go to the gym until the age of 14. There is intensive growth and formation of the skeleton. And even after 14, you can’t take on heavy loads when doing exercises. It’s best to hire a trainer, discuss future classes with him and make sure that the trainer and the child have mutual sympathy. Then your overweight child will want to exercise. And you will encourage and support him in every possible way. Make dietary dishes tasty. Praise him for his successes. And maybe, in the end, you will start exercising together.

It's sad to admit, but modern children really love... sitting. They sit in cars while mom or dad drives them to their next tutor, they have five or six lessons at school, and at home they sit again, doing homework. Obedient children, they study well. But all this is sad - usually by the age of 12, after such sitting, the child has problems with both the back and excess weight. So if the problem is: a tutor or a sports section, be good parents, and choose a sports section. Developing obesity in children is terrible - mainly visceral fat around the waist, when by the age of 11-15 there is real obesity of the internal organs. Keep in mind that children are cruel. They simply bully plump peers, joke about weight and obesity with or without reason. Children feel humiliated, often become outcasts in the group (if they do not have a strong enough character) and begin to beg and “buy” friendship and attention from their peers. So we offer to help a child who feels out of place because of his size. First of all, you need to rule out medical reasons and do an examination. If your child eats a lot and leads a sedentary lifestyle, you will have to intervene. In teenage boys, excess fat causes a certain change in hormonal levels, when they gain weight in the female pattern - in the hips and buttocks. This is a real disaster. Teenagers are already very vulnerable, when they begin to realize all the difficulties and dangers of life, any problem seems unbearable to them. Keep in mind that the child may simply be embarrassed to go to a section or a gym. And the loads there are designed for children, so to speak, healthy and athletic

Call on your sense of humor and strength of spirit. And change your lifestyle together with your child. First of all, the family should switch to light dietary food for the whole family. Even if someone is used to constant sandwiches with sausage and pizza. Get into the healthy habit of active rest. Plan trips to the pool with the whole family on weekends. If it doesn’t work out – let’s say mom goes swimming with the child on Saturday, and dad on Sunday. Mom can sign up for evening fitness classes and take her daughter with her, if the club’s rules allow it. But if not, and it’s impossible to leave the house, you’ll have to work out at home.

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Effective Weight Loss Exercises for Kids

Regular exercise will be effective. Try to find a simple 15-20 minute set of exercises to start with and do it with your child. Or take the plunge and buy an exercise bike or a treadmill. This will be a real investment in your health. Running for 20-30 minutes every day is good for everyone. The heart muscle is strengthened, blood pressure is normalized, and all the muscles of the legs, buttocks, arms, torso, and abs work when running. Following simple rules will also be effective - eat small portions, drink water before meals (preferably half an hour before), be restrained and do not eat a lot of sweets, do not eat a lot of bakery products. We advise paying sufficient attention to stretching.

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A set of exercises for weight loss for children

As always, you need to start with a warm-up. Explain to your child what a warm-up is, why you need to get your heart rate up to the “fat-burning zone,” why it is safer to exercise with warmed-up muscles. First, turn your head, stretch your shoulders and arms, then you can do a traditional torso rotation – first one way, then the other. You need to stretch your legs slightly, jump, wave your arms like a windmill, bend to the side, behind your hand sliding along your body. It is best to warm up to rhythmic music, run in place. Then be sure to walk a couple of circles around the room, lifting your legs high. Invite your child to play boxer – intensively punch an invisible target in the air with torso turns. Then let him try to punch the same target with his legs – ten swings with the left, ten with the right.

Start the complex after warming up with squats. Beginners can hold on to a chair and do a very small number of repetitions at first. A good exercise is squatting against a wall. It develops posture and engages the gluteal and thigh muscles. You simply slide up and down the wall, pressing the back of your head, shoulders and buttocks against it. Increase the number of repetitions to 15-20. And the number of approaches to three.

Show your child how to do the plank pose. Let him or her rest their hands on the floor and you support them so that the child understands that the back should be straight.

Leg swings are effective. You can swing your legs forward. To the sides, and back. To swing to the sides, you need to stand next to a chair, holding onto its back, put one leg behind the toe of the other and swing it slowly. Explain to the child that the leg should be straight. Do ten swings with each leg. Using the same chair, you can do swings back.

For the arms, you can suggest doing push-ups from the floor. Let him try to do this at least once.

For the abs, you can try an exercise with a ball. The child lies on the floor, the ball is clamped between the feet. Then the child lifts his legs up and takes the ball with his hands, straightens up, holding the ball behind his head. Then passes the ball back to his feet.

Sitting on the floor, the child should turn around and touch the floor behind his back – side twists.

Let the child lie on his stomach. Ask him to raise both outstretched arms, this is an exercise for the back. Let him raise the opposite arm and leg in turn. Then let him try to lift his legs and hold them in the air for 30 seconds.

Break the exercises into three different 20-minute cycles. Twenty minutes of regular, conscientious exercise a day will be enough for your child to tone up and become more athletic. Maybe after a month or two of home exercise, the child will be ready to enroll in a sports section or special classes for children at a fitness club.

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Weight Loss Exercises for Kids at Home

You should choose a strategy together with your child. Either he does 15-20 minutes of exercise every morning, or he does 40 minutes of exercise at home three times a week. Explain that weight loss exercises at home are just as effective if you apply your stubbornness in the right place. At the same time, agree that if your child cannot give up “unhealthy” food, then you allow him Pepsi-chips-nuts-buns - and whatever else he likes, only on Sundays. Argue with your child, encourage and provoke him. Turn boring gymnastics into an exciting activity, this is possible. For example, if he strongly objects, you can agree like this: “I don’t like cleaning, and you don’t like gymnastics. I promise you that while you puff away your twenty minutes, I will wash the floor in the entire apartment during this time. This way we will be useful and overcome ourselves.”

Each lesson should begin with a light warm-up. Advise your child to split the days - one day he does legs and buttocks, another day back and abs, the third day arms. Together, choose feasible complexes. Of course, it is better if these are video files. But, you can just do it with music.

The approximate algorithm is as follows: warm-up - squats - lunges - push-ups - work with small dumbbells - abs - cool-down.

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