1, fight

Calories burned: 540 calories/hour

Fighting is the perfect embodiment of boys' strength and beauty. Tight top is the best choice in combat, and the material absorbs sweat and breathes. It's good to have loose pants, but not too wide. Because pants that are too wide may not be good for you to do something like fly.

Cool point: You can choose colorful sports tights, and you can definitely wear jumping boxing in that kind of camouflage vest for soldiers.

2.spinning bike

Calories burned: 480 calories/hour

The boy riding a spinning bike must be sweating and full of energy. A tight coat can not only set off your perfect upper body muscles and lines, but also reduce the resistance when riding a bike and help you maximize your speed and passion. Choosing a pair of shorts or trousers with appropriate length can reduce the friction and hindrance of cloth to knee joint movement. At the same time, it is best to wear hard-soled sports shoes when riding a bike, which can help the feet to be fixed and will not hurt the ankles during high-speed exercise.

Key points of being cool: don't forget to wear a pair of fingerless gloves when spinning, you can hold the handlebar firmly and protect your palm.

Step 3 do barbell exercises

Barbell exercise is a quick way to lose weight, and it can also shape beautiful body lines. When practicing barbell exercises, the most important thing is to wear a pair of shorts that fit. Because standardized movements can get the best exercise effect, and if you wear pants, it will cover your legs and you can't see whether they are bent in a standardized position. Shorts are best above the knee joint, which can help you make every movement the most standard, and the range of movement is not easily limited by pants.

Cool point: all kinds of boxing shorts are suitable.

Step 4 run

Calories burned: 540 calories/hour

Just wear loose clothes when running, and a general T-shirt is fine. Of course, it is better to choose clothes with functions such as rapid perspiration. There are not too many requirements for pants, just a pair of cotton sweatpants, and you can walk easily on the treadmill. Running shoes played a very important role at this time. A good pair of shoes may give you the comfort of walking. So you might as well choose some high-tech and powerful running shoes. This kind of running shoes has good tension, softness and flexibility, and is comfortable to wear. It can also play a good buffering role and protect your feet from sports injuries.

The meaning of coolness is: a pair of absolutely decent running shoes.

5. Pilates and Yoga

Pilates consumes calories: 2 10 calories/hour.

Yoga consumes calories: 150 calories/hour

Although boys pay more attention to strength than girls when practicing pilates and yoga, balance and tranquility are still the focus of this sport. Therefore, it is best not to wear sharp ornaments such as earrings, which is not only easy to hurt yourself in sports, but also incompatible with this sport. It is best to choose soft and drooping cloth for clothing, which is convenient for completing some large-scale movements. Too heavy clothes may make your movements not light enough.

Cool point: black. It's never wrong to choose black clothes for this sport.

Second, common misunderstandings of men after fitness in summer

Myth 1: exercise at high temperature to lose weight.

Some teenagers like to engage in outdoor sports in the sun, which can really sweat and lose weight, but it is harmful to their health. Engaging in a large amount of exercise at high temperature can easily lead to excessive sweating, dehydration, heatstroke and other symptoms, which can seriously make people dizzy. Moreover, the sunshine is strongest in the summer morning 1 1 to 4 pm, which will burn people's skin.

Myth 2: Take a bath immediately after fitness.

Just after fitness, the human body urgently needs to release heat in the body, and the skin capillaries expand accordingly. If you take a cold bath immediately, your skin will be stimulated by supercooling, and the capillaries will suddenly contract, which is not conducive to the body's heat dissipation. Excessive stimulation of cold and heat will also make the expanded pores close urgently, and the human immunity will decrease. At this time, bacteria are most likely to invade.

Myth 3: Drink plenty of water after exercise.

Many people know to replenish water immediately after sweating a lot, but it is easy and inappropriate to replenish too much water. Because, after a lot of exercise, all organs and systems of the human body need to rest, and at this time, a lot of hydration will add a heavy burden to digestion, blood circulation and other systems, especially the heart.

At the same time, after sweating a lot, supplementing mineral water can make up for the trace elements lost with sweat. If you drink a lot of pure water, it will only aggravate the loss of human minerals and easily cause cramps, spasms and other symptoms.

Myth 4: Frozen drinks are good for cooling and relieving summer heat.

After strenuous exercise, a large amount of blood flows to the moving muscles and body surface, while the digestive organs are in a state of relative anemia. Drinking frozen drinks at this time will bring strong stimulation to the stomach and easily induce diseases such as anorexia and acute gastritis.

Knowledge expansion

The gymnasium is a good place to go.

In the gym, with the help of equipment and under the guidance of professional coaches, fitness is no longer a "tiring" physical exercise, but a fashionable leisure exercise. The stretching training machine made of elastic metal material can stretch all muscles before exercise to avoid excessive exercise and strain, which can be described as a "human expert" in fitness equipment.

Treadmill is also one of the important sports equipment, which can replace outdoor running and achieve the same effect. It is very convenient to adjust the speed and set the time by yourself. Mountaineering treadmills are quite distinctive. As long as you enter the angle of the mountain you want to climb, the treadmill will slowly rise, naturally forming an "artificial hillside". The treadmill can also display the total distance, time and calories you run, and the exercise situation can be seen at a glance.

There is also an indoor rowing machine, which simulates rowing with two paddles and one paddle. Self-control of speed is especially helpful for arm training. A pair of strong arms will greatly add color to a man. The most interesting thing is that climbers can exercise all their muscles. In the process of climbing up, the muscles of the back, legs and buttocks can move, which can be said to be a real "indoor climbing". In addition, some treadmills specialize in practicing hip muscles, some specialize in practicing leg muscles, some specialize in practicing muscles above the abdomen, and some practice the waist, which is not the same.

The coach said that you only need to do 8 sets of movements a day to keep your perfect figure. For those who participate in fitness for the first time, don't exercise excessively, three times a week, each time 1 hour. It will take effect after 3 months, and the club will help you make professional fitness plans and health care plans, and gradually get the happiness of fitness step by step.