Mi Qiling listened to Xiao Fei's words, and was stunned for a second, and then instantly understood......

"Fuck off, I'm afraid you'll choke......"

"Don't waste my time, my mother is very busy!"

Xiao Fei touched the tiger's buttocks three times and twice, obviously annoying the tigress......

The pace can't be too fast, Xiao Fei decided to stop in moderation, and the future will be long.

"A man, after all, I'm still more in line with the ...... of masculinity"

Mi Qiling was disgusted again, "Is the bank so thick-skinned after a long time?"

It is estimated that she really can't stand Xiao Fei's way of soaking herself, it's too vulgar, not a gentleman at all, Mi Qiling took out a fitness manual from her small backpack and threw it to Xiao Fei, "Study it yourself, just follow the above training plan, and come to me if you don't understand." ”

After saying that, he just threw his hands away irresponsibly......

Xiao Fei opened the manual and took a look, it was quite detailed.

From the first week onwards, the daily training plan was written in great detail, even with what to eat more and what to eat less.

But just restrict your diet, fitness is already very hard, and if you don't eat something good, what's the point of living?

As a layman, Xiao Feijue will never stay away from eating, drinking, and prostituting in his life......

Of course, prostitution is a bit too low-end, and you will have to play some elegant in the future, but in essence, it is actually about the same.

Take a closer look at the fitness instructions

On the first day, you will start with a 10-minute warm-up, either on a stationary bike or a brisk 8-minute walk on a treadmill, followed by 3 15-second stretches on your chest, back and legs to fully engage your muscles.

Then it's time to start using the gym equipment

1. Flat barbell bench press 2 sets of 12-15 reps per set, with a 1-minute rest between sets

2. Barbell squats 2 sets of 12-15 reps each, with a 1-minute rest between sets

3. Instrument sitting pull-down 2 sets 12-15 times per set, with 1 minute rest between sets

4. Supine crunches 2 sets of 12-15 reps per set, with a 1-minute rest between sets

Of course, you don't have to do all the workouts for the first time, otherwise you are prone to excessive exercise and muscle strain.

After a few days of acclimatization, complete the standard amount of fitness and stick to it for a week before moving on to the second phase.

1. 2 sets of barbell curls of 12-15 reps each, with a 1-minute rest between sets

2. Seated dumbbell shoulder press 2 sets of 12-15 reps each, with a 1-minute rest between sets

3. Supine arm flexion and extension 2 sets of 12-15 times per group, with a 1-minute rest between groups

4. Calf press 2 sets of 12-15 reps per set, with a 1-minute rest between sets

5. Supine crunches 2 sets of 12-15 reps per set, with a 1-minute rest between sets

There are so many dry goods, and the rest is to insist on persistence and persistence, and fitness is really boring.

The only thing to be thankful for is that there are quite a few girls in the gym now, except for a few girls who are overly bloated and come to burn fat, regardless of their appearance, they are all in good shapes......

The hips and breasts enlarged the devil's waist, Xiao Fei almost smashed the dumbbell in his face......

The most tempting thing is the navel nail on the devil's waist, which blinds Xiao Fei's 24k titanium alloy dog eyes!

The current chicks are actually good at this bite, but it is really tempting, Xiao Fei couldn't help but have the urge to touch it, but fortunately he finally held back......

After exercising for an hour, I felt good overall, not as tired as I imagined, and I should thank Wang Xiaofen and several other beauties for sparring Xiao Fei for three days.

……

On Saturday, I came to the downstairs of Fan Lihua's family community on time and made an appointment to visit the children in the orphanage.

The community is old, the road inside is relatively narrow, and there are a large number of battery cars and three-wheeled motorcycles parked scattered on both sides......

"It's time to show the real technique!"

"Slow down, slow down, don't take my new car as a car, ......", although he doesn't drive, but for his newly bought car, Xiao Fei is still a baby, if he bumps into it, he will probably feel distressed to death.

It may be that the old community has not been in a good car for a long time, and within a few minutes, it attracted a lot of boring uncles and aunts to stop and watch from afar.

In the morning, a certain aunt who had just returned from the vegetable market with a basket of vegetables asked her wife, "Old man, whose car is this?

"I haven't heard of it, but it's supposed to be a relative, right?"

This community is a demolition and resettlement community, it used to be in a village, everyone is very familiar with each other, whose children are admitted to college, get married, have children or get promoted to make a fortune, it doesn't take a day for everyone to know.

There will never be someone who buys a luxury car that they don't know, and the old man is fully confident in this!

"I don't think so, it must be a girl who has found a good partner......"

There is a big difference between the perspective of men and women, and women like to analyze problems from the perspective of gossip to find the cause, which has nothing to do with age.

"No, whose daughter in our building has this ability?"

Good fellow, the old man killed the little girl in a building with a stick, but fortunately it was not heard by others, otherwise this neighbor would not have been able to do it in the future......

But this aunt has a different opinion, "Who said no, I can see that girl of the old Fan family, that long is really called a sign!"

Only then did the old man remember that he had forgotten the best-looking girl in this building, and the god had miscalculated!

"If you don't talk about her, I really forgot, this Lao Fan husband and wife are really hard, and it was not easy to adopt a girl to grow up, but they didn't enjoy a day of happiness and let go......"

"But no, I think that girl is blessed, it's a pity for Lao Fan and his wife. ”

The two were lamenting how difficult the world was, when they saw Fan Lihua walking out of the corridor wearing a black down jacket.

Changing into a leather jacket and leather pants, there is less heroic posture and more small femininity, which makes people unconsciously want to take a few more looks.

"Isn't it about ten o'clock, why did you come so early?"

"The first time I came to pick you up, I was afraid of traffic jams, but I didn't expect the road conditions to be so good today, and I came all the way unimpeded. ”

"I guess I didn't get up at home on the weekend......"

"Where is the kindergarten?"

"About one kilometer west of the intersection of Xiangzhang Avenue and Huizhou Avenue in BH District, it is called Chenhui Orphanage. ”

Fortunately, Xiao Fei recently bought a house in Binhu, otherwise I really don't know where this is where birds don't lay eggs, because it's too remote!

According to Fan Lihua, Chenhui Orphanage mainly takes in trafficked children and abandoned babies who cannot find their parents, and some local street children, in short, orphans......

Like other orphanages in China, the conditions of living, accommodation and education are not good, mainly because of lack of money.

The most important job of the leaders of the orphanage is to find a way to get money everywhere, whether it is a large amount of money, a government grant or a social donation, as long as it is money......

It took more than 40 minutes to drive from the city to the orphanage, which is still without traffic jams, and you can imagine how remote it is!

From the outside, the orphanage looks like a large courtyard in the countryside, surrounded by walls and large iron gates, and the area is not small.

"If this is demolished one day, it is estimated that you will make a fortune!"

Xiao Fei is now in the eye of money, and his mind is full of Grandpa Mao.

In addition to the large area, the surrounding environment of the orphanage is also good, with green mountains and clear waters, and the forest coverage rate is far from the supermarket area.

In other words, it is deserted, desolate, surrounded by rural areas, and there is not even a small shop to be seen......

"That vegetable field is quite big, and it's also from an orphanage?"

Xiao Fei got out of the car and asked, pointing to a few acres of vegetable gardens by the wall.

"That's right, it's all opened up by the teachers of the orphanage, and the children usually help in it, and the vegetables grown can not only eat themselves, but also be sent to the city to sell some money to subsidize the cost", speaking of which, Fan Lihua seems to recall the scene when she was a child, looking at Xiao Fei and smiling: "I also weeded and planted vegetables in it when I was a child, this is not only a vegetable garden, but also a paradise for children, the orphanage has no money to buy toys, and the children regard the vegetable garden as their playground......"

"This kind of poor man's fun, you won't understand it......"

"You still don't believe it, I grew up in the countryside since I was a child, and there is no vegetable field and crop field that I haven't played, I don't believe that I will take you to my hometown one day to see. ”

Xiao Fei was also speechless, he was an authentic rural child, but no one would believe him when he said it now......

A big bus stopped at the door, and Xiao Fei and Fan Lihua pointed at the door, which soon alarmed the staff of the orphanage.

The old dean took two people to open the iron door and take a look, isn't this Fan Lihua's little girl?

If this car is sold, it will be enough to feed a group of people in the orphanage for several years......

Fortunately, Xiao Fei is not a roundworm in the dean's stomach, otherwise he would have been so frightened that he hurriedly drove away, it was too cruel! This is the person who fell into the eye of money, and his own way is far behind......

"Grandma Chen, Aunt Zhao, Aunt Lin, you are all here", Fan Lihua saw that the dean brought people out, and hurriedly greeted them, all of them were acquaintances.

"This is Xiao Fei, my friend, who came with me today to visit the children. ”

The term friend is a bit intriguing, they are all young people, a man and a woman, and people will have a little other ideas.

After so many years, the dean has become famous, and he can see at a glance that Xiao Fei is a mobile humanoid ingot, and he can lay a few taels of gold with a random scrape......

"Xiao Fei, hello, hello, I'm Chen Chen, the dean here, if you don't dislike it, you can call me Grandma Chen with Pear Blossom. ”

The director of the orphanage, a woman in her sixties and seventies, wore a pair of glasses, and looked a little bookish, but she could feel it as soon as she shook hands, and the other party's hands were very rough, which should be caused by frequent work.

Even the dean's hand is like this, but the living conditions in the orphanage may be even worse than imagined.

Although it is not easy for Dean Chen to support the orphanage as a woman, Xiao Fei also admires it in his heart, but it is definitely not good to let himself recognize a grandmother inexplicably.

Because Xiao Fei had already smelled a ** smell, Xiao Fei's heart was a little hairy......

"Children, Sister Lihua and Brother Xiao Fei have come to see everyone, everyone come and welcome. ”

As soon as Xiao Fei and Fan Lihua walked into the orphanage, the dean shouted loudly, and soon a female teacher brought out a group of boys and girls from a large classroom.

There are at least forty or fifty adults and children in a group of people in Hulala, and the children are not very old, the youngest looks like they are only three or four years old, and the eldest is no more than fifteen or sixteen.

Although all of them were thin, they were all healthy from the complexion, and at this time, they all looked at Xiao Fei with wide eyes and expectantly.

Looking at this posture, if Xiao Fei still didn't understand the meaning of Fan Lihua bringing him over, it would be a pig's brain......

No wonder Fan Lihua agreed to go out to dinner so happily, and took the initiative to ask herself to come to the orphanage when she was a child on the weekend.

Xiao Fei felt a little uncomfortable in his heart......

It's not that Xiao Fei is like this and doesn't pull out a hair, but he is not satisfied with Fan Lihua deceiving himself in this way.

If you want to sponsor some money, just say it, in order to pick up girls, will Xiao Fei care about this money?

Seeing Xiao Fei's unhappy face, Fan Lihua also felt that she had done a little too much, but fortunately, she was a woman and had natural advantages, not to mention, Xiao Fei still owed something to herself.

So he took the initiative to grab Xiao Fei's arm, put his mouth to Xiao Fei's ear and whispered: "I'm sorry, I can't help it, the main thing is that the life of the children in the orphanage is too hard, if you want to be angry, just beat me......"

How big is it to be fooled once? Xiao Fei is the kind of man who has no measure?

Of course not!

Xiao Fei decided to forgive Fan Lihua generously once, which is a virtue for the beauty not to blame for the past......

"I'll forgive you this time, don't be clever in the future, do you know?"

"People know, then you see ......"

This coquettish voice, Xiao Fei's bones are soft, is this still the cold and glamorous Coach Fan?