Getting strong as a 15-year-old boy or girl isn't just about trying to build huge muscles. It's also about learning proper exercise form and technique.
At this age, particularly during puberty, the focus should be on mastering the basics, working with your body type and gaining strength safely.
保持专注力
The first thing to understand about getting strong as a 15-year-old is that puberty factors into muscle growth. Before a teenager hits the later stage of puberty, they don't have thehormone levels像睾丸激素，需要建立肌肉。
This later stage of puberty comes about at different rates for teenagers. At age 15, some teens will still be in the early stages of development. For instance, many boys' voices don't deepen until they get older, as their overall growth hasn't hit its peak. For others, puberty continues through their late teens and even early 20s.
Also, according to theAmerican Academy of Pediatrics, girls tend to develop sooner than boys. Whereas girls experience rapid growth between the ages of 11 and 12, boys tend to hit puberty a couple of years later.
因此，去健身房，而健康对于一个十几岁，都将有不同的期望的结果会比成年人。因为青少年的身体仍然在15岁时开发，重点应放在获取力量，而不是建立大肌肉。
Read more:Why Is Exercise Important to Teenagers?
Proceed With Caution
缺乏睾酮是不是为了避免提重物作为一个十几岁的唯一原因。一个少年已经软骨的部分称为growth platesinside the ends of their bones. Growth plates are more delicate than the surrounding bones, muscles, tendons or ligaments, as well as weaker during periods of rapid growth.
Stanford Children's Health太多的重量可以强调或损坏关节和韧带，或甚至单独的生长板在青少年的越来越多的报告。着眼于重量训练和肌肉强化，而不是举重将帮助青少年限制受伤的风险。
同样重要的是参与proper nutritionas a teenager, particularly after a weight lifting session. TheAcademy of Nutrition and Dieteticssays active teens need about 0.45 to 0.6 grams of protein for each pound of body weight. In addition, eat a balanced diet that includes whole grains, healthy fats (such as avocado or olive oil) and a variety of colorful fruits and vegetables.
Strength Training for 15-Year-Olds
The美国人身体活动准则建议儿童6岁到17岁每天都会收到至少60分钟的运动量，以及肌肉加强活动至少每周三天。下面的练习将帮助您将您推荐分钟，同时作为一个15岁的男孩或女孩越来越强。
During each set, perform an average of eight to 15 repetitions of any particular exercise. Repeat for about three or four sets. This should take a总共20至30分钟。Here are several exercises to consider trying:
- 胸部：杠铃哑铃或卧推和倾斜卧推，哑铃飞，胸部骤降，俯卧撑
- Back：纬度拉起伏，杠铃哑铃或行，拉，坐姿电缆行，硬拉，哑铃耸肩
- Quadriceps：相扑和前蹲，蹬腿，倒档和前进弓步，劈深蹲，杯状下蹲，机腿延伸
- 腿筋: Belly-down hamstring curls, straight-leg deadlift, good mornings
- 护肩: Arnold press, side lateral raises, front raises, upright rows, military press, seated dumbbell or barbell press
- 武器: Bench dips, overhead dumbbell extensions, triceps dumbbell kickbacks, cable triceps extensions (for triceps), barbell or dumbbell curls, hammer curls, preacher curls, chin-ups (for biceps)
- Abs：仰卧起坐，自行车扭转一边到另一边，腿加注，俄语曲折，厚板
请注意，您可以将body weight, weight machines, resistance bands, dumbbells and barbells。只是混合和匹配，所以你在做不同类型的练习。您可能还希望在同一时间专注于一个肌肉群在不同的日子。或者，你可以把它全身锻炼，并从每一个肌肉群练习。