What can be cooked from squid: quick and tasty

"At what age can you bring your child to the gym?" "How old can you start resistance training?" "How old can you start doing bodybuilding and powerlifting?" These and similar questions are often asked on numerous bodybuilding and powerlifting forums and fitness pages on social media.

It should be noted: not a lot of serious in-depth medical research has been carried out on this score during the entire period of its active development. This is a big omission, which undoubtedly affected the fact that this method of building your own body and its health improvement rather scares away than attracts young people.

Research on this topic was carried out in 1953 in Leningrad. Professor A.I. Kurochenkov supervised the experiment. A group of adolescents of 14-16 years old was recruited in order to determine the negative impact of weightlifting training on:

• the body of adolescents;
• deviations in the cardiovascular system;
• slowing down the growth rate of the skeleton;
• the impact of training on posture.

Children were examined immediately after recruitment, repeatedly examined during training and at the end of a 2-year training period. Moreover, the guys were engaged with a barbell, including deadlifts and squats in training. Classes were held 3 times a week.

Of course, this was not done with the maximum possible weight. During the training, medical control, electro-tonometric measurements and X-ray examinations were carried out. To compare the results of training, at the same time, studies were carried out with a group of swimmers of the same age.

Research results

As a result of the conducted studies, it was revealed that the development of young weightlifters is exactly the same as the development of swimmers of the same age, and no negative phenomena that negatively affect the body of athletes have been found.

The statement about the negative impact of resistance training on the growth and development of a young child's body is unfounded.

As for the musculoskeletal system, under the influence of athletic loads, only changes were found that increase its strength and ability to adapt to heavy loads. For all other indicators, a beneficial effect on the body of young athletes was also found.

At what age to start

The results of work with children from 8 years old who are engaged in bodybuilding show that a gradual increase in burdening, while strictly taking into account the individual characteristics of the child, does not negatively affect health. On the contrary, adolescents engaged in weight-bearing exercise experience an intensification of metabolism, and they, as a rule, overtake their peers who do not go in for sports in growth and development.

With weights, the rule of enthusiasm and voluntariness is the surest rule. As for the regulations and rationing of the load, training is permissible if the weight of the weighting agent is not more than 50% of the child's weight, and the latter is able to lift this weight at least 15-20 times. Exercises should cover all major

Dear mums and dads! We are starting another project - "Children in Sports". In each new article, we will talk about the benefits and dangers of practicing certain sports for the child's body, about their development in Transbaikalia, and about the successes achieved by young Transbaikal athletes. We hope that our information will help you choose the most suitable direction of physical development for your child.

We decided to devote the first material of the new column to powerlifting. In light of the recent victories of 13-year-old Faina Mezentseva at the Russian Championships, this is probably the most relevant. And Faina's coach, candidate for master of sports, Yuri Fedorovich Andreev, will help us deal with such a rather serious and partly seemingly childish sport.

Powerlifting (from the English words power - "strength" and lift - "lift") is also called powerlifting in another way. Its essence is to overcome the resistance of the most heavy weight for an athlete. The main competitive disciplines in this sport are back squats, bench press and barbell deadlift. When they are performed, several joints work at once and almost all muscles are involved.

Yuri Fedorovich, tell us about your pupil.

Faina came to me to train two years ago. Little at all! 25 kilograms in total! The little hands are "takusenkie" (Yuri Fyodorovich connects his thumb and forefinger on his hand). But the girl is very strong! Her parents brought her to me - it was then that our first "star" appeared in Krasny Chikoy - Masha Rodionova, who was the second at the 2012 Russian Championship. But Faina surpassed this result: she twice won the National Championships. I think at the age of 15 she can turn out to be a very good athlete.

- Aren't you going to take to higher starts in the near future?

How much higher? This is the Championship of the country! Further - only Europe and the world, but we have not matured yet. Literally. Faina weighs very little. Most recently, they gained 33.5 kilograms. And to go for international competitions, you need to have at least 43 kilograms. But I think it will still be. There are plans, but life will show.

- What, in your opinion, helps the girl to achieve such results?

First, strength. She has it by nature, one might say. A mere mortal would never lift, but she - one or two. Secondly, Faina is technical, very clever in this regard. You say to her: "You need to do this and that, do you understand?" Nods: "Got it." And he does everything as it should. To some, you say 100 times and to no avail. It's very easy for me to work with her.

Faina Mezentseva became the first at the end of January this year at the Russian Championship in classic triathlon, which was held in the city of Asbest, Sverdlovsk region. In total, the girl lifted 183.4 kilograms. And this, recall, with its own weight of 33.6 kilograms! At the National Championship at the end of March in Tula, the overall result was more modest - 170 kilograms, but it also made it possible to rise to the highest step of the podium.

- Many people think that powerlifting is harmful to the child's body. Is it so?

I fundamentally disagree. First, when the children come, you teach them the technique. One of the main tasks is to have no problems with your back. Many people say: my back hurts - I tore it out in childhood. And this almost becomes an argument not to go in for sports. But this is wrong. Back hurts? Go to the gym!

Secondly, training "from the fire to the fire" never begins. The load is metered. Even if I know that the child can now lift much more weight, I do not let it be done until we come to the result gradually.

For some reason, many people ask about Faina, whether she will give birth. You know, if she is not destined to give birth, she will not give birth without doing anything. Plus, there are many examples of women in powerlifting who have become happy moms.

- How old can a child be sent to powerlifting?

It depends on whom to give. We will talk about professionals. In principle, from 10 years old, you can slowly start classes. But, as for serious training, it is better from 13. It is not for nothing that competitions begin to be held from this age.

We have one boy who walks from 8 or even 7 years old. But we do push-ups with him, something like that, without weights. In general, push-ups, the press can be pumped from 5-7 years old. This is a kind of preparation for powerlifting.

In 2003, preschooler Anton Orlov from Petrozavodsk was awarded the unofficial title of the strongest boy on the planet. Weighing 19 kilograms, the child lifted more than 140 kilograms in the sum of three exercises. From the age of four, his father began to train with a barbell with a boy. The workouts were three times a week for an hour and a half. Also, the father was the coach of Yulia Borisova, the strongest girl in Russia. She began powerlifting at the age of five and at nine she became the absolute champion of the country in the age category under 16.

- What can you get from powerlifting?

Much depends on the coach in this regard. We, for example, teach discipline. Late trainings are not accepted. It's not even worth talking about physical qualities - everything is clear anyway.

Also, like, in principle, many other sports, powerlifting for children, especially from remote villages, is a kind of ticket to life. It is unlikely that the parents were able, for example, to send them to the central cities of Russia, and the trips to the competitions are financed by the local authorities. And if you show some good results, then go ahead - the road to big sports is open, everything depends only on you.

And, of course, health can only be strengthened (if you work with a professional trainer), and not overstrain, as many amateurs believe.

Of course, different sports should be practiced in due course. For the first time, the question of age in powerlifting and weightlifting was comprehensively studied by K. Faent, a former coach of the official US federation. This person went through a huge amount of literature and studied the experience of teaching the youth category of triathletes. He has provided one of the most comprehensive age reports for a lifter.

The opinion of leading experts in the field of triathlon on this issue is very different. Some are convinced that there should be no age restrictions in powerlifting (you can always start training with general physical training). Other world experts agree that the minimum age for sports is 13 years. Other figures on this issue are also cited.

Olympic weightlifting and eventing are, of course, very different from each other. But their approach to training young athletes is similar. According to the same Faent, children under 10 years old who are engaged in serious weights can:

1. get a serious injury to the spinal column;
2. severely injure the knee joints;
3. get damage to the bones in the form of epiphyseal detachment;
4. overload the heart;
5. disturb the psyche;
6. bring the trainer and section management to trial;
7. undermine the authority of the sports institution and the authority of sports.

Such concerns are not unfounded. Therefore, it is recommended that children under 10 years of age do not participate in weightlifting and powerlifting. If you want to develop the strength of your child, you can send him to any section of active sports or to the section of wrestling. Injuries in these areas are much less, and you can get comprehensive physical training. A 10 year old child should only lift weights under the strict supervision of a trainer and caregiver. Such work should be allowed only in case of good physical fitness and delivered technique. Competitions are allowed only upon reaching puberty. For boys - 14-15 years old. For girls, as a rule, 13. The reason for this is that during the competition teenagers experience tremendous overload. This is an integral part of triathlon, which cannot be disowned. In addition, the specific position of the body poses a particular danger to the fragile bones and ligaments of the child. The teenager must reach puberty.

The coach must give the youth lifter a good base. A teenager has the right to train only if he has high-quality physical training and a strong muscle corset.

There is no such thing as "old" for a triathlete. Many records were set by athletes over forty. But old age comes in every sport. When does it come at the triathlon? If you take good care of your car or any other thing, it will last for many, many years. This parallel can be drawn with the athlete. A triathlete's body wears out under the tremendous strain that he has to work with. His cartilage, ligaments, tendons are depleted. The heart muscle gets tired, the metabolism deteriorates, the organs do not function as before. As a result of injuries, hernias, ossifications and other unpleasant things are formed. No one is immune from old age, and this is obvious.

The training of children and veterans is a bit similar. At this age, one should work with great care, attention to detail and professional supervision. In the technique, keep in mind that your joints are pretty much depleted due to many years of activity. Use the leverage principle and keep the load as low as possible. With the help of these principles, you will not only keep your health, but also show impressive results. It will take many, many years to strengthen the additionally poorly developed muscles. But this behavior provides care for the joints. Trainings aimed at improving just such a technique, as a rule, ensure the achievement of high performance in the total of triathlon. The following training approaches are ideal for veterans:

1. squat with a barbell high on your shoulders. The load will exert pressure mostly on the legs, but not on the back;
2. press on the bench with a wide grip. This is necessary so that the shoulder joint is not subjected to too much stress, unlike the one that falls on it with a narrow grip;
3. it is better to transfer the load during the execution of the deadline to the legs, and not to the back;

Remember that all of these principles may not work for you, as there are many different factors that affect your situation. These are not the only options for getting the job done. Remember, your technique is a way to keep joints and healthier and also prolong athletic longevity.

My son has been doing powerlifting for five years. He started at the age of 12, in the 11th grade he decided to focus on his studies and warned the coach that he would be doing “for himself”, and not work for the result, that is, without competition. The coach was upset and both lost interest in training based on the logic: why strain now?

At the university there was an opportunity to study, but there was no time, energy - and motivation, probably. However, having come home for the holidays, my red-bearded Viking started going to the gym again. And I wondered: why have I been chilling on the site for three years, and haven’t talked about powerlifting “based on personal experience”? Everything went through my mother's heart.

Background

At the age of 12, my son was a typical "nerd". Excellent student, with a bunch of complexes - thanks to the school environment. Unconfident. Prefers books, TV, and a game console to live communication. At school, there was no communication by interests (and by the level of intelligence) for him.

At first we tried to send it to one section, then to another. He was engaged in shooting, but without much enthusiasm. He did not have a trusting relationship with the coach - and this is the key to success. Well, and then his virtual life completely corrupted.

Psychological blackmail went into business: until you start doing something (God, at least something, even embroider with a cross!) - we won't buy a computer. A colleague went to the sports center and recommended her coach to me, who leads the powerlifting section. She knew the character of my child and was sure that they would develop a relationship with this coach.

Half from under the stick, half from interest - the son went to record. He was 12 years old, the coach said it was too early. But the boy was so tall, strong, he took him. The coach himself is the champion of Russia among veterans. Mostly adults visit him, but there were also schoolchildren. And there were girls. So my offspring finally filled a vacuum in communication.

But more to the point

During the first years, classes were held without equipment. These were general strengthening exercises on strength machines, no one allowed him to lift large weights. Powerlifting is triathlon. Bench press, deadlift and squat. To say that it is very spectacular - no. Not figure skating.

I studied three times a week. He left at 17.00, came at 20.00. I missed it only in case of severe discomfort. The regime - especially in high school - was turned upside down. Daytime sleep and nighttime sleeplessness. I slept before training. In general, a madhouse. His studies did not affect his studies. Especially on immunity, but I was sick only during the holidays.

As he now admits, he did not study out of a special love for "hardware". The coach's attitude is one. I didn't want to let him down and disappoint him. Discipline is two. Ambition is three. A beautiful body is four. Well, I added about the body. I think he doesn't care. In general, he is such a ... philosopher. Self-confidence - five. Enough amount.

Basic fear: weightlifting is an injury, it is a load on the spine, it is a health problem - not now, then later.

For five years we have not had a single serious injury. I pulled my shoulder somehow, there was a case. Poorly warmed up before training. It was then that he was in the hall and they recommended an ointment. Nikoflex... In general, not a single bruise. Only from equipment. Who cares - google what it is.

It all depends on a competent coach - to see the condition of the athlete and not give an excessive load. Correctly calculated his strength. The rest depends on the athlete: how much he controls his body, how accurately he coordinates movements, how skillfully he performs the exercise.

The next question is, how expensive is powerlifting? Inexpensive. We didn’t buy weightlifting shoes; The sports organization gave out the wrestling shoes for the competition. The overalls and the T-shirt were bought, the overalls were new - 5 thousand rubles (at the prices of previous years), the T-shirt was second-hand, it got almost nothing. Yes, there are also competition gaiters and 60L garbage bags to pull on your gear. Bandages, wristbands and a belt were also given out from the organization.

Sports nutrition... After training, I tried to feed him protein food, so that "the meat grows." But where else could he grow, when we were already bullet out of all trousers and jeans and could not buy anything for his swinging buttocks and thighs? He himself did not want to take anything on purpose. In general, our meat was natural. Yours.

The figure began to form and mold at the end of the first year of training. Press cubes. Triceps-biceps. Well, everything else.

I, the naive Gray Neck, believed that "let him do it for himself, for health, for a figure." But the boy needed grades and a CCM.

In general, we do not have one coach - there are three of them, and each has its own group. So they compete with each other. The son began to show his first results at city competitions. First medals, first cash prizes.

He believed in himself, and the coach made a bet on him. After all, every coach wants to raise a champion. The question is: at what cost is he ready to achieve this?

All serious competitions were away. This is usually a tiring road, not a very cozy haven and fast food. At night, the coach snored - so the son did not get enough sleep. At the competitions he showed good results, but they were worse than those in the hall. Stress, excitement, fatigue affected. It was important here to support at every stage, not to give up on being disappointed in yourself.

Our greatest achievement is the third place in the Russian championship in its weight category.

My son has the first adult category, according to the standards of last year, he would have taken the CMS, he really wanted to, but the standards just before these competitions were increased by 5 kg. However, the first adult grade at 16 is very good.

His highest documented results:

Deadlift: 225 kg

Bench press: 122.5

Squat: 225 kg

There are many contraindications for this sport. I will not even list them. The section is taken only with a certificate from a doctor. One boy showed good results, but was forced to leave weightlifting - progressive myopia.

To recommend or not to recommend is a very personal question. I think that powerlifting is already in my son's blood and he will do it. "For yourself". We didn't have much choice in the city. Although the best sports in terms of forming the correct character traits are team sports. Volleyball basketball. But they were not interested. He is such an individualist with us. Weightlifting contributes to the formation of such negative qualities as stubbornness, distrust. All this is there. Well, there are quite a few positive ones - perseverance, hard work, endurance. I can’t judge objectively. And subjectively - the highest score. Still, five years of life, three hours, three times a week ... this is an indicator.