How can children build muscle?

Many children like sports since childhood and want to have developed muscles like others. However, children cannot exercise with the same intensity as adults, as this can easily affect their growth. If you can use the correct method to exercise, it will not only help promote physical development, but also build muscles. So how can children build muscles?

During childhood, when children start learning in elementary school, in addition to various games and activities such as running and jumping to strengthen the lower limb muscles, practicing skipping rope is also a good way to strengthen both the lower limbs and the upper limb muscles. At the same time, you can also do some sit-ups, pole climbing, sandbag throwing or sandbag exercises. These are very helpful for children to build strength. Since it is done with bare hands or with a light load, it has no adverse effect on the development of the child's organ functions.

During adolescence, muscle strength develops faster and skeletal muscles are stronger than in childhood, so you can start doing some light weight-bearing exercises. However, in the early adolescence, that is, in the first and second years of junior high school, strength training should generally still be based on bodyweight exercises (such as push-ups, pull-ups, arm flexion and extension, etc.), equipment gymnastics exercises and light loads (such as dumbbells, pullers, shot puts, etc.). Do not perform weight-bearing exercises such as barbells.

When arranging muscle strength training, you should pay attention to the following points:

1. Children and adolescents are in a period of rapid growth and development. Muscle strength training should be combined with comprehensive physical exercise, because strength training has obvious effects on neuromuscular function but not on cardiopulmonary exercise. Combining the two can fully develop the functions of all organs in the body as well as various qualities such as speed, endurance, and flexibility.

2. Children and adolescents have relatively weak heart function, and it is not easy for them to adapt well to holding their breath when exerting muscle force. Therefore, when arranging strength training, on the one hand, the load should be light and the duration should be shorter. On the other hand, children and adolescents should be taught to use correct breathing and avoid holding their breath for a long time.

3. Teach children and teenagers to pay attention to muscle relaxation and finishing activities after each muscle strength training, promote muscle blood circulation, and cultivate the ability of active muscle relaxation.

Through the above introduction, everyone is clear about how to build muscles for children. Families still need to pay attention to their children's development, growth and even health. If the intensity of the child's exercise is too high and the body cannot bear it, it will cause damage to the body. In addition, attention should be paid to nutritional supplements during muscle training.