The childhood days when children could freely run and play outside are gradually decreasing. However, sweating and playing actively during early childhood and adolescence promote harmonious muscle development. Combining stretching with strength training can further improve muscle quality.
However, children's strength training should start with them learning how to use their muscles on their own. It is important to develop minimal strength through simple movements that can be easily performed in daily life. The best way for children to do strength exercises according to their will is to freely run and play.
The more you play, the more your strength develops, so there's no need to worry about sweating profusely while playing. It's best to let them play until they are exhausted and decide to stop on their own. Even if they are tired from playing, it doesn't mean their muscles are damaged or fatigued; it simply indicates energy expenditure.
◆ Super simple strength exercises to do at home with your parents
When you have a lot of time at home, you can try simple strength exercises that form the basis of all activities. Parents and children can learn how to use their muscles properly through basic movements such as sitting and standing together, bending, walking, running, hanging, pressing, and pulling. Doing this 5 to 10 times a day, about 2 to 3 times a week, can sufficiently help with the child's strength training.
△ Building upper body and neck muscles
Lie face down on the floor. Place your palms on the ground and slowly lift your upper body. While keeping your upper body raised, turn your head left and right to stretch your neck, thereby strengthening the muscles. Repeat 5 times.
△ Building Gluteal Muscles
Stand upright with your body straight and your feet slightly wider than shoulder-width apart. Place your hands behind your back or on the back of your head, keep your back straight, then slowly bend and straighten your knees for 10 repetitions.
△ Building thigh muscles
Lie down looking at the ceiling with the child. Keep one leg straight and lift the other leg, bending the knee and pulling it toward the chest. Stay in this position for 20 seconds, then repeat the same movement with the other leg. This helps correct pelvic and hip joint posture and strengthens the thigh muscles.
△ How to strengthen your calf muscles
Stand with both hands on your hips and lift your toes off the ground, repeating this 10 to 20 times. Strengthening the calf muscles with this exercise can help reduce fatigue even after walking for a long time.
