First, how do boys exercise? 1. Push-ups (horizontal, upper oblique and lower oblique) in the compound group exercise muscles: pectoral muscle, deltoid muscle, upper back muscle and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups. A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm. B, tilt up push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles. C, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles. 2, strong push-ups exercise muscles: chest muscles, shoulder muscles, upper back muscles, triceps brachii. The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket. 3, push-ups and turn over to practice muscles: deltoid posterior bundle, lumbar muscle, lower back muscle. The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side. 4, triceps brachii push-ups exercise muscles: triceps brachii. It's the same as standard push-ups, except that the hands are held together and slightly rotated inward, so that the thumb and forefinger form a triangle. This changes the weight of the triceps brachii. 5, practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably. Second, it is suitable for boys to exercise. Cut off the legs and turn the ball to lie on your back. Put the ball tightly between your ankles, put your hands on your sides, keep your body balanced with your palms down, and lift your legs at 45 degrees from the floor. Rotate your legs as far as possible to the right, while keeping your shoulders close to the ground, then return to the center position and then rotate to the left. One-legged squat pushes the ball to the wall with the back waist, with feet shoulder-width apart, arms on hips to help balance, and left foot lifted off the ground. And slowly bend the right knee until the thigh is almost parallel to the ground, and change legs several times. Bend over and bend your legs face down, stick your crotch on the fitness ball, hold your hands on the ground, bend your knees slightly apart, put your feet up, and swing your legs up and down to keep the ball as stable as possible. Iii. Precautions for boys after exercise 1. If you stop to rest immediately after strenuous exercise, the rhythmic contraction of muscles will stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, resulting in palpitation, shortness of breath, dizziness, pallor and even shock and fainting. 2. You can't take a shower immediately. If you take a cold bath immediately after exercise, the blood vessels will contract immediately due to sudden stimulation, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, it will increase the blood flow to the skin, and the blood will flow into the muscles and skin too much, resulting in insufficient blood supply to the heart and brain, ranging from dizziness to collapse shock, which is easy to induce other chronic diseases. 3, it is not appropriate to eat a lot of sugar. Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite. , affecting the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and other foods. 4, can not drink alcohol to relieve fatigue After strenuous exercise, the body function will be in an excited state. At this time, drinking alcohol will make the body absorb alcohol into the blood faster, and the damage to organs such as liver and stomach will be even worse than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Even if drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause joint inflammation. Suitable for boys to practice the exercise shown in Figure 2. First of all, weight-bearing push-ups are the best action to practice the whole body muscles. This action is most suitable for practicing chest muscles, shoulders and triceps brachii. It breaks through your muscles on the basis of bearing weight and makes them look fuller and more developed. Do this action in 5 groups, 5-8 times each time. Second: Friends who have a certain foundation in handstand push-ups can choose handstand push-ups, which is equally important for increasing pectoral muscles, shoulders and triceps brachii. At the same time, there are also high requirements for physical coordination. Do this action in 3-5 groups, 5-8 times each time. Third: ring push-ups, a wide range of ring push-ups, have higher requirements for core muscles, arm strength and back muscles of chest muscles. Do this action in 3 groups, 8- 12 times each time. Fourth: you can put a bandage on your arm to help you increase your load. The biggest muscle in this movement is your triceps brachii. If you want to practice this action, you must do it. Fifth, it is difficult to do forearm push-ups, which requires very strong strength of triceps brachii. Do it in front of the pectoral muscles, slightly above the top of the head. Do this action in 3 groups, 8- 12 times each time.