Note 1. Lack of proper dietary arrangements
I put the diet first, and this seems to be the most overlooked issue for children who are doing strength training. After seeing what they wanted on the website, magazines, sports and fashion media, they rushed into the gym and retired permanently after a week of exhaustion.
This is not to say that teenagers need to be proficient in calorie calculations and various nutritional knowledge, but should have some nutritional knowledge. It is important to know that exercise training is a loss to muscle tissue. If you don't get proper and adequate nutrition in time, it will be difficult to recover and make your body function for training. Therefore, before training, you should study the information in this area and make a planning arrangement for the diet during the training period that will begin. Of course, this is also something that young coaches and parents should not ignore.
Note 2. Lack of training program
In the gym, did anyone ask you what you want to practice today, and your answer is "I don't know, maybe the chest muscles." In fact, this situation is too much to see. Many people are looking at the friends who come together or the people around them to practice, just follow the practice. Even if you keep your training enthusiasm, the result of this habit is the imbalance of physical function. Most people who practice this way may not practice their legs at all, and the same is true of the back. Only the arm and the pectoralis major are not vague.
In any case, strength training can't be lost. Thinking and developing a strength training program is twice the result with half the effort before entering the gym. Now there are more and more research and materials in this area, and there are not a few people who can give you guidance. There is a well-defined training arrangement that has a crucial impact on your performance on the playing field.
Note 3. Failure to actually enter the state during training
Misconduct is not unique to adolescents, but adolescents are indeed an age of impulsiveness. Younger impulses will make them lose weight in their sports, and they will try their best to try to gain more weight when doing strength training. Most of the time they will work hard, or use all the auxiliary muscles to push the weight, so that they can finally complete the action that could not be done.
But when you train in this way, the muscles actually do not play a big role, but add extra pressure to the joints and ligaments. Over time, injuries are inevitable. If you want to be more effective, you should still ask a fitness trainer. For how to adjust a basic physical training state, the video introduction and presentation of related training is also a compulsory course.
Note 4. Lack of coherence and continuity
If you want to get the benefits from training, you have to be persistent in training, nutrition and recovery. Once you start to intentionally or unconsciously lazy or slack, you will only get farther and farther from the original goal.
Children are often thrilled to see a little achievement and effectiveness, but if the effect starts to slow down, their enthusiasm will easily fade away. At that time, it was often the most critical stage of training. When you start training and make some progress, continuity is the top priority. Muscles only become stronger when they are constantly needed, and slowly return to their original form as soon as they stop. Only by always being meticulous in training, nutrition, and recovery can you get a strong body.
Note 5. Lack of sleep
Sleep is extremely important for physical recovery. Most hormones that help the body grow are released during sleep. These hormones are also key to muscle growth. A good night's sleep can give you the energy you need for your next day's work, and teenagers don't have enough time for schoolwork and activities. But remember, your goal is to make yourself stronger. In order to maximize your body's recovery and growth, you have to sleep 8 hours a day.
Note 6. Tonic is used too much
I don't want to blame the young people for this, because nowadays various nutrition, tonics, and vitamin advertisements can be seen everywhere. It is annoying to tell you that after taking it, it will be like a strong man and a prostitute in the advertisement. It's not that those things can't be touched at all, but you should first have a complete fitness and nutrition plan, and the “tonic†is just a supplement that is hard to get in ordinary food. One thing to understand is that there are no legal or illegal supplements that can replace a balanced nutritional meal plan.
Note 7. Weekend party madness
I also like to have the opportunity to forget about the game and training, and relax at the party, but it is disturbing that many teenagers have been so crazy on almost every weekend that they completely ruined their training gains for a week.
I understand that school work and training for a week is too long, and you need to have fun with your friends. It’s just that for those who have a specific training plan, the loss of the body for two days and two nights of lack of sleep is excessive. Moreover, the regular moisture and protein intake was replaced by a large number of alcoholic beverages. Meat and cereals became fast food and all kinds of junk food. The original nutritional recovery was replaced by a kind of damage.
It is not for you to abandon all the joys of life, but just to be able to pay attention to restraint. Slightly reduce some of your leisure time, even if you don't sleep too late on weekends, try to eat more healthy foods, which will make your youth more shining.
Note 8. Lack of training for the legs
This precaution is not a patent for teenagers. The physical training of many adults also ignores the legs. The legs have a strong muscle group, the work on the legs is the foundation of all sports, all the power is from there, and the heavy weight training in the legs can also promote the body to release hormones that are beneficial to the body's muscle growth.
So why are there still many people who don’t practice their legs? Because it is difficult, the leg muscles are the strongest, and the weight it can handle is also the heaviest. Its training is also the most tiring, so the requirements for willpower are also the highest. But it is also the most worthy of energy and sweat.
Note 9. Ignore basic training items
Even if you can train with perseverance and pay attention to the development and compliance of training and nutrition programs, there may still be little effect. I have seen a lot of young people who are very trained in the gym, but they ignore some of the most important and simplest training programs. In terms of muscle volume growth and shape shaping, the following exercises are very basic and important because it makes it easy for your muscle fibers to perform beyond the usual level of exercise. When muscle fibers do this kind of exercise, it can only become bigger and stronger.
Squat: practicing the leg
è¹² Lift: Practice the back and legs (the lower arm is straight, grab the barbell and lift it to the waist and put it down )
Bench press: practice chest
Pull-ups: practice back, shoulders
Barbell Rows : Practice the back
Sit up the barbell: practice shoulder
Barbell Curls : practicing biceps
Note 10. Too many distractions during training
Nowadays, teenagers need to have all the novelty electronic products, accessories and toys. Even if they are to be carried in the training ground, it is not uncommon to train and listen to songs and send text messages while training. This is a serious question anyway. If you are serious in training, how can you talk to your girlfriend while you are training? It is a basic attitude to concentrate on the current training program.
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