5 Day Body Shaping Ideal for Teens

Adolescence is of childbearing age to develop a variety of interests and talents, especially those related to health.
Not only filled by the men, the gym-gym has now spread all over the town started crowded with both male and female adolescents.
Awareness of a healthy lifestyle to get the ideal body become one of the major motivations of teenagers visiting other places of fitness. Not only that, the nature of teenagers who like to hang out and open a new community makes them linger at the gym, both for exercise and socialize.

Why Adolescents Should Rajin Exercising?

A study that was held at the University of Texas said that high school students are more physically fit it can get better academic value and outperform their peers in a standard test.
This study is the first study to examine the relationship between academic achievement with all aspects of physical fitness including endurance , muscular strength, flexibility, and body fat.
Dawn Coe as a professor at the University of Texas said, "berfisik fit not only improve physical health implications for children, but also has implications for their academic achievement."
"Adolescents who engage in a physically active lifestyle reaping the benefits not only in their physical health, but also in other aspects of welfare, such as mental health and their academic performance," added Coe.
Similar studies were held in Sweden also found that more than 1 million young men who have low muscle strength, muscular legs and arm muscles are weak, have an increased risk of premature death .
Researchers believe that muscle strength reflects general fitness, which would explain the connection to one's health.
Effect of lack of fitness of this muscle is similar to the major risk factors for premature death, such as obesity and high blood pressure . When the researchers took into account risk factors, they found a link between early death and muscle strength.
Adolescents with muscle strength above the average gain of 20-35 percent lower risk of early death from any cause and also from cardiovascular disease.

Adolescent Girls Do not Fear Weight Training

Weight training is a good exercise to do for the young guys or girls. Adolescent girls need not fear his muscles so engorged because weight training, because basically different male and female hormones.
Men have testosterone that is much larger than women , whereas women have the hormones estrogen and progesterone which is much higher than men.
With high testosterone levels, he will be much easier to build muscle, so women will not easily get big muscles.
If men produce more testosterone than women benyak, then on the other hand women have higher amounts of fat than men. When a woman doing weight training, in which the muscles will begin to solidify and tighten, then the fat will be reduced.
Fat will be burned in the muscle cells. The more the number of muscle cells you have in your body, so the more fat to be burned. Is this not desired by many women, especially young girls?

Weight Training Program 5 Days For Teenagers

After knowing the benefits and advantages that can be obtained with weight training, it's time to try out the exercise. The following exercise is programmed for 5 days with 2 days rest period. Perform the following exercises with proper technique so you avoid injuries.
Following the pattern of his training:

Day I: Muscle Backs

Lat Pull Down | 3 sets of 10-12 reps

Stages of Implementation:

Sitting spine straight
Foot parallel to the floor
Hand holding the handlebar
Position the arm slightly bent at the elbow pointing down
Stang pulled down with elbow position remains parallel to the shoulder (not over the back of the shoulder)
Inhale while lowering weight and exhale the breath while lifting weights

deadlift | 3 sets of 10-12 reps

Stages of Implementation:

The position of the hand holding the handlebar barbell with a shoulder width distance
Position your back straight with the body tends bent forward slightly
Note that the position of the feet parallel to shoulder
Knees slightly bent so that the handlebar can barbell slightly lowered close to the knee
Pull the load in the direction of your body
Spine straight with straight legs parallel to the shoulder
Exhale as you lift the dumbbells and inhale as you lower the dumbbells.

hyperextension | 3 Sets of 8-10 Reps

Stages of Implementation:

Spine straight with your feet in the tool associated hyperextension
The position of the hand placed in front of the chest
Bend your body down with your back straight position
The position of the foot was still associated in the tool hyperextension
Inhale while lowering weight and exhale when lifting the weight

Day II: Chest Muscle

Front Dumbbell Raise | 3 sets of 10-12 reps

Stages of Implementation:

Upright
Both feet shoulder width
Both arms straight in front of the body while carrying dumbbells with palms facing the body
Raise both dumbbells up to shoulder height
Exhale as you lift the dumbbell and inhale as you lower the dumbbell

Standing Cable Flyes | 3 sets of 10-12 reps

Stages of Implementation:

Grasp the handle cable with both hands
Pull the handle simultaneously to the front of the chest
Return to the starting position by slowly

Push Up on the Ball | 3 Sets of 8-10 Reps

Stages of Implementation:

The prone position, straighten the body and legs, both hands resting on an exercise ball
Bend your elbows and lower your body until almost touching the floor
Return to starting position by straightening arms

Day III: Arm Muscle

Tricep Dips | 3 sets of 10-12 reps

Stages of Implementation:

Place both hands straight weight-bearing on the bench
Legs bent in a 90 degree angle
Bend your elbows until the butt almost touching the floor
Hold for a while
Return to the starting position

Close Grip EZ Bar Curl | 3 sets of 10-12 reps

Stages of Implementation:

standing upright
Grasp the bar with your palms EZ move closer to the center (close grip)
EZ Lift the bar to the chest
Lower slowly
Repeat

Lying Dumbbell Lateral Raise | 3 Sets of 8-10 Reps

Stages of Implementation:

Lying on his stomach on the bench
Grasp a dumbbell in each hand (hammer grip)
Lift the dumbbell to the side of the body to align the shoulders
Hold for a while
Return to starting position
Repeat

Day IV: Abdominal Muscle

Overhead Squat Split | 3 sets of 10-12 reps

Stages of Implementation:

standing upright
Grasp a dumbbell in both hands
Lift the dumbbell above your head
Left foot step ahead
Lower your body down (squat)
Hold for a while
Return to starting position
Replace with the right foot

Planking Frog Tucks | 3 sets of 10-12 reps

Stages of Implementation:

Take a push-up position
Step forward with right foot forward
Hold for a while
Return to starting position
Replace with left foot

Ball Crunch | 3 Sets of 8-10 Reps

Stages of Implementation:

Lie on your back on a swiss ball
Both knees bent to form a 90 degree angle
Both hands were on the side of the head
Body lift to the top
And headed back to its original position
Repeat

Day V: Leg Muscles

Barbell Lunges | 3 sets of 10-12 reps

Stages of Implementation:

Standing position with your back straight
One foot in front with knees slightly bent, the other leg behind rather straight
Stang barbell placed on top of traps (the muscles between the shoulder and neck)
Both hands holding the handlebar barbell with shoulders parallel to the elbow
Front leg bent with your feet flat on the floor fixed
Rear legs are bent up to her knees almost touching the floor
Inhale while lowering weight and exhale the breath while lifting weights

Squat Jump | 3 Sets of 8-10 Reps

Stages of Implementation:

Squat until thighs parallel to the floor
Make the jump in place as high as possible
Return to the starting position, then jump again

Abduction | 3 sets of 10-12 reps

Stages of Implementation:

Standing position with your back straight
Both legs docked
One hand can be used to hold
Attach the band on one leg
Pull the foot to the side
Inhale as you pull away and exhale as you lower the leg to the starting position
10-12 feet for each foot

Day VI and VII: Break (off)

Balance the above exercise with a diet low in fat and high in protein to get maximum results.
Congratulations practice. (and)
Note: By downloading this free ebook, will help realize your fitness goals in just 30 day