kui vanalt oleks normaalne alustada?

14 aastaselt väikeste raskustega sobib küll. Donatas Narmontil on veelgi noorem laps, kes käib jõusaalis. Kükkidega peaksid ettevaatlik olema.

Ise ka 14 ja arvan, et see just paras aeg alustada. Hea kui ka aeroobne põhi all.

aga mida ma kükkide tegemisel silmas pean pidama (ma teen muidu poolkükke) ?

Hm, mul ei tule kahjuks allikas enam meelde, kuid kuskilt lugesin, et sellises eas pole soovitav maksimaalse raskusega jalgu teha. Just selles eas on suur oht jalga vigastada, nt. põlvi, muuhulgas ka ristluupiirkonda. Ühesõnaga – treeni tasa ja targu, ära aja rekordeid taga. Hea harjutus reie-nelipealihaste arendamiseks on jalgade sirutamine. Koormab märgatavalt vähem põlvi kui kükkimine.

Does Weight Lifting Stunt Growth in Height?

I get this question all the time: “I’m in my teens and I want

to start weight lifting. But someone recently told me that

weightlifting can stunt my growth. Is this true?”

It’s seems this myth will never die. But I will try again to

kill it.

The whole notion of growth being stunted by weight lifting is

a myth. It didn’t stunt the growth of Shaquille O’Neal, David

Robinson, Karl Malone, Michael Vick, etc. They all started

lifting in their early teens, and all have gone on to be well

over 6′ tall and star in professional sports.

Dave Draper and Arnold Schwarzenegger started lifting very

young and both are 6’1″ or taller. Lou Ferrigno started

working out at 14 years old at the height of 5′ 9″ and grew to

6′ 5″ – taller then anyone in his family!

So the answer is no, weightlifting does not stunt height growth, or

any other kind of growth, for that matter. There is no scientific

evidence to support such ideas and, in fact, books such as the

Russian, School of Height, suggest that weight training may

stimulate growth. The latest weight training studies done on

teens showed only positive effects.

I’d also point out that activities such as running and jumping

create forces on the body that are six to eight times one’s body

weight. The compression forces on his legs and spine are far

greater in running and jumping than they will ever be in

squatting or pressing over head.

Not only will proper weight training not stunt growth, it allows

teens to grow up with stronger muscles and bones, along with a

healthy lifestyle. It certainly benefits any other sport they

engage in.

Even though proper weight training protocols will not inhibit

growth, the risk for such occurrences and injuries are just like

anything else. If you have proper instruction and a

well-organized program,,your chances are very low.

It is important to learn the basics of weight training and get

medical clearance from your doctor before you begin.

Careful attention should be paid to correct weightlifting form, and

not using too much weight or too much stress placed on the

joints. This is still true, of course for everyone, regardless

of age, and no one should ever try to do more weight than they

can reasonably lift, otherwise injury can occur.

Correct technique will reduce any risk of injury and develop your

strength more effectively than not training with proper technique.

The greatest benefits and smallest risks occur when 8 to 15

repetitions can be performed with a given weight before adding

weight in small increments.

Remember if you are going to exercise regularly always do a

warm up followed by some stretching. After your workout take

5-10 minutes to cool down and do some more gentle stretching.

Studies have shown that people who warm up and cool down

adequately have far fewer injuries.

“In general, if children are ready for organized sports they are ready for strength training,” says Dr. Faigenbaum. If they can understand and follow instructions, they’re ready. “Children as young as age six have participated in youth strength training, and many eight-year-old boys and girls have benefited from regular participation in a supervised strength training program.”

I believe it’s best to wait until the child shows an interest in lifting. Pushing a kid to lift before he or she is ready is one of worst things a parent or coach can do. Lifting should be the kid’s idea, not the parent’s. Encourage, but don’t push; that’s the key.

What age should they start?

This is more of an ethical question. A child can start training with weights at any age, but the real question is: should they? Providing they have a well-designed program and constant supervision by a qualified trainer they will achieve benefits from weight training. But before you do start your child with weights consider what they are trying to achieve.

·If it is to improve their sport, then you will find that concentrating more on the skills of the sport, rather than strength will usually provide faster improvements.

·If you are looking to build muscle and strength, then it’s no good starting them with weights until they start producing testosterone. This is usually between 14-17 years.

Vanuse järgi ei ole mõtet vaadata, pigem kehaliste eelduste järgi.