When he returned home, Huang Yifei was scolded unexpectedly, but Huang Yifei's grades in this year's high school entrance examination were okay, and now it was summer vacation waiting for high school, so Huang's mother was in a good mood, and after a lesson, she kept putting vegetables into Huang Yifei's bowl. Pen, fun, pavilion www. biquge。 info

After finishing lunch, Huang Yifei quietly slipped out and went to the dilapidated boxing training hall as promised. This is Huang Yifei's character, since he said that he wants to learn boxing, then he will definitely do it.

When he pushed open the door of the training room, he found Coach Liang sitting in front of the table, constantly writing something with pen and paper.

Seeing this situation, Huang Yifei leaned over and asked, "Coach Liang, what did you write here?"

Liang Feng saw Huang Yifei coming back, with a satisfied smile on his face, and then handed the previous physical fitness test data to Zhang Yifei and said, "This is your physical fitness data just now, do you see something wrong?"

"Nope. ”

Liang Feng knew that Huang Yifei would say this, so he began to explain: "In this data, your advantage is arm span and body fat content, and your disadvantage is physical fitness and strength. That's a good statistic for a student, but it's not enough for an athlete, especially a boxer!"

"So I took advantage of the lunch period, I helped you make a physical training plan, in my plan, you will use this month to improve your diet, so that your body fat is below 10%, and then depending on the situation, lose weight and hit 51 kg or gain weight to hit 54 kg. ”

After Liang Feng finished speaking, he handed the plan to the past, Huang Yifei turned out the plan, looked at the dozens of training plans densely packed on it, and asked with a surprised face: "So many?"

When Huang Yifei was in the club, he basically belonged to the kind of person who paid money to make up the numbers, and he was not a senior member, so he had no personal training plan. That's why Huang Yifei will have a kind of confidence to play the game after he has been practicing blindly for more than half a year, and he was directly knocked out......

Looking at Huang Yifei's surprised expression, Liang Feng said nonchalantly: "Is this still too much? Your physical fitness is really poor, in this month's time, your strength will be increased by at least 50%, and your physical fitness will reach the level of long-distance running 10,000 meters!"

"Coach, are you kidding, can you improve so quickly in a month?" Huang Yifei didn't have any confidence in this plan.

Seeing Huang Yifei like this, Liang Feng looked at Huang Yifei with a deep face and said: "You have to set a goal for yourself, such as becoming a man who is the world's professional boxing heavyweight boxing champion! If people don't have dreams, what's the difference between them and salted fish?"

After finishing speaking, Liang Feng also patted Huang Yifei's shoulder with a deep face, but his pat made the training plan in Huang Yifei's hand scared off the ground, and the effect of Liang Feng's serious teaching was greatly reduced......

However, whether Huang Yifei wants to or not, the training of physical fitness has finally begun, physical fitness is the foundation of all sports, if there is no such foundation, then strength will be in the air. And Liang Feng's requirements for Huang Yifei are particularly high, if it is amateur boxing, it only takes four rounds, but if you want to play professional boxing in the future, it is twelve rounds, and you don't have enough physical strength, which means that your fists have no power, you can only be beaten passively, waiting to be knocked out!

Liang Feng's physical training is divided into three parts, namely cardiopulmonary training, core strength training and weight training.

Cardio training is all about building a boxer's endurance and giving them the power to be explosive in the game. And this training is the easiest, which is to use a variety of long sprints and aerobic exercises to constantly challenge the limits of your endurance.

Core strength training is to allow yourself to pull the connection of your whole body muscles by invoking your core strength. These include pull-ups, sit-ups, squats, and arm strength training.

Finally, there is weight training, which is to constantly strengthen the weight of the body through weight-bearing, such as barbells, dumbbells, sandbags and other things, to break through the limits of your body, which is also the biggest training for bench press and squat.

As a professional boxing coach, Liang Feng just held the timer and followed Huang Yifei's side, watching him train one by one.

Huang Yifei was unlucky this time, he hardly had any time to be lazy, he could only grit his teeth and persist one item at a time, several of which he lay directly on the ground, and he didn't even have the motivation to stand up, but even so, Liang Feng still drove Huang Yifei to continue training mercilessly.

The time was so close to the evening, Huang Yifei went from being tired at the beginning, to numbness later, and finally having a feeling that his body was not his own. However, Liang Feng disappeared at this time, and he didn't know what to do, and when Huang Yifei finished the last 3,000 meters, Liang Feng came over with a lunch box.

"Give. ”

Huang Yifei stretched out his stiff hands and took the lunch box, but now he didn't have the appetite to eat, so he just sat on the sidelines, thinking about this afternoon's hellish training. If God gives Huang Yifei another chance to choose, he will definitely not be tricked by Liang Feng because of a professional boxing champion!

Regarding Huang Yifei's exhaustion, Liang Feng said disapprehantly: "Your consumption will increase greatly during this period of time, so the dietary structure will also change in the future, from three meals a day to four or five meals, and at the same time, eat more milk, eggs, vegetables and fruits and beef, which are high-protein and low-fat things in the future, and try not to be too cooked." ”

"Here are two nutritious meals, your dinner and supper in the evening, one for you later, and one for three hours later. Because muscles are built during sleep at night, and the night is the time when nutrients are most easily absorbed. But don't go to bed after eating, that will affect digestion. ”

"Okay, you can go back now and continue your long-distance running training tomorrow morning. After saying this, Liang Feng left in style.

Looking at the lunch box in his hand, Huang Yifei suddenly felt that Liang Feng was not so hateful, at least the coach knew how to prepare nutritious meals for himself.

But when Zhang Ling opened the lunch box, the previous good feeling disappeared instantly, a handful of lettuce leaves, two pieces of fried beef with blood, and a few eggs floating on it, the so-called nutritious meal is this?