Squat stands must be used

Most dumbbell exercises are fine, again double check the collars are secure .Ex 4: Barbell bench presses 1 x 10 reps, make sure a spotter close by, don't bounce the weights off the chest and use good style and full range. Train in good clean clothes and footwear. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.WEIGHT TRAINING THE OVER 14's The safest and recommended age range to begin with weights is over 14 years old.A lifting belt should always be worn and must be encouraged for recommended exercises such as light barbell squats to parallel and presses behind the neck. Encourage good hygiene practices at all times to avoid infections such as athletes foot or similar unpleasant CNC spring making machine complaints. Encourage rest and relaxation as well as the eating of nourishing foods including proteins, vegetables and fresh fruit.
And most important of all is the presence of a spotter while bench pressing, as deaths have occured due to bars dropping onto lifters necks. 2 sets 8 to 10 reps Ex 2: Half squats to bench top with barbell. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight is not important, light to medium is enough, the main idea is to encourage chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. warming up to guard against injuries and above all, pay attention to what you are doing. Ex 2: Full squats, this time try to go right down full range, but don't bounce at the knees. It is best to exercise in good style using full range movements. Dont forget as expressed in part 1 that all weight training exercises should be light to medium, avoiding spine bending activities such as heavy low squats and other dangerous exercises such as dead lifts. Then go onto exercise 1: Press behind neck with barbell.Schedules can be come longer and will soon show more evidence of muscular development. I would also advise participating at this time in sports such as gymnastics or martial arts. Have a spotter standing around and use squat racks. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then you can increase sets, great to get to grips with that all important six pack. Ex 7: Lying triceps stretches 3 x 8 for the back and major bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and then pumps the lower legs. When doing sit ups for abs, use the crunches version, keep the knees bent and encourage high repetitions for fitness.Never insist on high poundage and concentrate on slow but sure progress. Bench presses should never be performed alone. We have to stress if you take on training youngsters, then you also take on full responsibilities for their health and safety.
The normal precautions should be observed i.3 x 12Ex 6: One arm dumbbell rowing 3 x 8 for lats, arms and shoulders, use quite heavy weights as this is a reasonably safe exercise. Start with free standing and flexibility training , and concentrate on sporting skills which require team work. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don't cheat or swing the weight up. 1 set 12 reps for the legs and lungs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for increased resistance, calves on a block to get max stretch, always a must in calf training.Standing lateral raises for shoulders and lying triceps stretches for the arms. Make sure that the bar is padded and dont bounce the barbell on the spinal column at the back of the neck.
Squat stands must be used and the young trainer must have a spotter. It is also important that they mentally active while they are not training, so make sure they have a hobby or two to help them focus more on their training.e.ROUTINE FOR OVER 14s As above always warm up Ex 1: Alternate dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless. Dont forget a good diet and healthy habits will help good progress too.ROUTINE FOR UNDER 14s Warm up with some running on the spot, twists, knee bends and arm swings. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes. Virtually any excercise can be carried out except over heavy dead lifts or barbell rowing, which can be painful on the lower back and heavy squats which can lead to knees problems as well as hip problems later in life. Make the routines fun and not monotonus and never insist on forcing youngsters to carry out an excercise they cant handle.