Sports items and benefits that boys must know

　　for boy For children, choosing an exercise program that suits them can not only strengthen their body, but also bring many physical and mental benefits. Here are some practical sports and training points for you.

Preparation before exercise

　　Warm up exercise: Warm-up exercise is an essential part before exercise. Before strength training or aerobic training, boys can do a 5-10 minute dynamic warm-up, such as jumping jacks, high leg raises, etc., which can increase body temperature, increase joint flexibility, promote blood circulation, and reduce the risk of sports injuries.

strength training program

　　Sitting chest press: Sitting chest press main exercise pecs. When using combined equipment for training, pay attention to the standard of movement, keep your chest up and your abdomen in, push the dumbbell or barbell forward, and feel the contraction of your chest muscles. Perform 3-4 sets of 8-12 reps, resting 1-2 minutes between sets.

　　Lying on your back: This is a classic exercise for abdominal muscles. Lie flat on the mat, bend your legs at the knees, hold your head in your hands, and use your abdominal strength to lift your upper body. Do 3-4 sets of 15-20 times each to help shape your abdominal lines.

Aerobic training program

　　Treadmill running: Aerobic training can effectively improve cardiopulmonary function. When performing running training on a treadmill, you can adjust the speed and slope according to your own conditions. Keeping the running time at least 30 minutes each time can speed up metabolism and reduce body fat rate.

Training points

　　training frequency: Reasonable training frequency helps the body recover and muscle growth. Generally speaking, strength training can be done 2-3 times a week, and aerobic training 3-5 times a week. Avoid overtraining and give your body enough rest.

　　progressive overload: As the body adapts to the training intensity, the training load should be gradually increased, such as increasing weight, increasing repetitions, etc., to continue to stimulate muscle growth and improve muscle strength.

Benefits of exercise

　　physical level: Long-term exercise can improve muscle strength and cardiopulmonary function, improve posture, and make the body stronger healthy and strong. It can also improve body flexibility and core stability, reducing health risks.

　　psychological level: Exercise can promote testosterone levels and endorphin secretion, relieve stress, improve self-confidence, develop self-discipline, and have a positive impact on mental health.

　　When playing sports, boys can reasonably arrange sports events and training intensity according to their own physical condition and goals. At the same time, attention should be paid to following scientific training methods to avoid sports injuries.