对于青少年儿童早期力量训练，不少家长都心存担忧，他们认为力量训练会使身体承受很大负荷，害怕会影响骨骼的生长发育，造成身体形态和内脏器官的损害，还会损伤骨骼发育，阻碍长高。

For the early strength training of teenagers and children, many parents are worried. They think that strength training will make the body bear a lot of load. They are afraid that it will affect the growth and development of bones, cause damage to body shape and internal organs, and damage bone development and hinder growth and height.

然而这个说法是没有依据的，如果这个理论成立，那么应该避免的是跑步、球类运动、跳跃等，因为在这些运动中膝关节受到的冲击可以达到身体的2~8倍，膝盖所受到的冲击往往是单腿吸收，其危害应该远远大于深蹲等双腿无冲击的动作。多年的训练实践和研究表明，从10～13岁开始采用合理的方法进行力量训练，对少年儿童的健康不但无害，而且对生长发育是有益的。

However, there is no basis for this statement. If this theory is tenable, we should avoid running, ball games, jumping, etc., because in these sports, the impact on the knee joint can reach 2-8 times of the body. The impact on the knee is often absorbed by one leg, and its harm should be far greater than that of squatting and other non impact movements. Many years of training practice and research show that it is not only harmless for children's health, but also beneficial for their growth and development to adopt reasonable methods of strength training from the age of 10 to 13.

1、促进身高发育

1. Promote height development

研究指出,从12～14岁进行力量训练的孩子，在17岁时有90%的人赶上和超过其父亲身高。

According to the study, 90% of children who have strength training from 12 to 14 years old catch up with and surpass their father's height at the age of 17.

2、加强骨骼坚固性

2. Strengthen bone firmness

力量训练可促使骨密质增厚,提高骨骼坚固度。

Strength training can promote the thickening of bone density and improve bone firmness.
           

3、提高心血管、呼吸系统的机能

3. Improve the function of cardiovascular and respiratory system

对13～16岁的少年测试表明:14岁时从事力量训练的孩子安静时的心率为70次/分,比非运动员安静时的心率低10次/分。心率减慢是心脏功能增强的良好适应改变,其肺活量明显得到提高。可见,少年儿童通过早期力量训练可以使各运动器官达到良好的运动状态,有效地避免和预防运动损伤。

The test of 13-16-year-old teenagers shows that the heart rate of children engaged in strength training at the age of 14 is 70 beats / min at rest, which is 10 beats / min lower than that of non athletes. Slow heart rate is a good adaptive change of cardiac function enhancement, and its lung capacity is significantly improved. It can be seen that children through early strength training can make the motor organs to achieve a good state of movement, effectively avoid and prevent sports injury.

不同年龄儿童力量训练方法

Strength training methods for children of different ages

7岁以前

Before the age of seven

在少儿时期，骨骼发育尚不成熟，因此在7岁之前进行力量训练对提升孩子的运动能力效果不大，反而如果训练太过单调，还会制约和影响孩子的其他素质的发展。

In childhood, bone development is not mature, so strength training before the age of 7 has little effect on improving children's sports ability. On the contrary, if the training is too monotonous, it will restrict and affect the development of other qualities of children.

7-9岁

7-9 years old

7-9岁的孩子已经进入了力量发展的萌芽期，以游戏的形式增加下肢的弹跳能力，下肢的速度力量练习为主，不宜进行太大强度的力量训练。

7-9-year-old children have entered the embryonic stage of strength development. They should increase their jumping ability in the form of games. The speed and strength training of lower limbs should be given priority to.

10-12岁

10-12 years old

此阶段的孩子可以通过跳绳、仰卧起坐、游戏的形式发展学生的耐力力量，在这一阶段的训练中，学生的力量不会提升太多。

Children at this stage can develop their endurance strength in the form of rope skipping, sit ups and games. In this stage of training, students' strength will not be improved too much.

12-15岁

12-15 years old

一般力量发展指的是孩子综合性的身体力量的发展，这一阶段应着重发展全身肌肉组织和快速力量，但强度不宜过大。主要采用动力性力量练习。在此敏感期的后期，可适当根据运动项目特点，加入专项力量练习。

General strength development refers to the development of children's comprehensive body strength. At this stage, we should focus on the development of whole body muscle tissue and rapid strength, but the intensity should not be too large. The main use of dynamic strength training. In the later stage of this sensitive period, special strength training can be added according to the characteristics of sports events.

15-17岁

15-17 years old

专项力量发展是指更符合从事运动专项而着重发展的局部的力量练习，其的敏感期在15～17岁。在此阶段，加大专项力量练习的比重，着重发展那些与提高专项竞技能力相关的肌肉力量。以增大肌肉横截面积，提高肌肉间的协调能力为主。

The development of special strength refers to the local strength training which is more suitable for sports and focuses on development. Its sensitive period is between 15 and 17 years old. At this stage, we should increase the proportion of special strength training and focus on the development of muscle strength related to the improvement of special competitive ability. In order to increase the cross-sectional area of muscle and improve the coordination ability between muscles.

已经有研究证明，健身等力量训练可以增加某些促生长的激素分泌，比如GH、IGF-1等，练到力竭时，生长激素的浓度甚比有氧运动还要高。另外器材中有很多可以对身体起到拉伸的作用，拉伸刺激还具有增殖和生长的效果，所以拉伸还可以有助长高。

Some studies have proved that strength training such as fitness can increase the secretion of some growth promoting hormones, such as GH, IGF-1, etc. when exhausted, the concentration of growth hormone is even higher than that of aerobic exercise. In addition, many of the equipment can stretch the body. Stretching stimulation also has the effect of proliferation and growth, so stretching can also help to grow tall.

船长综述：并不存在力量训练会长不高的说法，正确的训练方式与健康丰富的营养食物、良好的作息习惯等有效结合还能促进骨骼发育，增强器官发育机能。这下家长们可以完全放心了。

Captain's summary: there is no saying that the president of strength training is not high. The correct training method combined with healthy and rich nutritious food and good work and rest habits can also promote bone development and enhance organ development function. Now the elders can rest assured.