"It's almost him," At the duty desk, Ji Ke and Liu Shuai got together, and Zhou Ting whispered what he saw, "After you came out, Lao Wang called him in, and within two minutes he walked out dejected and turned into the bathroom." ”

In the bathroom, Chen Chao hid here and smoked depressedly.

Although the gym prohibits members and coaches from smoking, the toilet and locker room will still become a place for smokers to smoke; Chen Chao, who is addicted to smoking, often hides in the bathroom to relieve his hunger, not to mention that in this depressed season, how can he relieve his worries if he does not smoke?

When Chen Chao came down the stairs, he happened to hear Ji Ke and Qian Rui discussing the topic of buying a private lesson, although he didn't listen to all of them at that time, but with his professional instinct, he felt that there must be something boring in it;

When I returned to the office, I pondered for a while, and felt that this was an opportunity to show my loyalty and offer my name, and then I added fuel and vinegar to Wang Qiong and told Wang Qiong what I heard;

"Do you still want to sit firmly in the position of manager? I have lived to a dog for decades!" Chen Chao extinguished the cigarette butt fiercely, and couldn't help complaining about Wang Qiong in his heart, in his opinion, since Wang Qiong wants to use Ji Ke to establish his authority, then he should not back down, he must press step by step, and there is also the support of the boss behind the big trouble, afraid of a wool!

"It's not good to set the speed so fast, it's easy to fall. Ji Ke patrolled back and forth in the field, and Zhou Ting's observation confirmed his guess.

Chen Chao is just a disease of scabies, which is insignificant, and Wang Qiong's eagerness to establish his authority is the problem of elbows and armpits, and if Wang Qiong's thoughts are not dispelled, it is estimated that this month will be very difficult.

couldn't think of any tricks to deal with Wang Qiong for a while, Ji Ke simply walked around the field with his head bored, and before he walked two laps, he saw a member come up and adjust the treadmill to a speed of 12 kilometers per hour, and hurriedly went over to stop it.

Many gym members have a big misunderstanding about the use of the treadmill, thinking that it has an emergency brake button, and it is no problem to adjust any speed;

In fact, there are many things to pay attention to in the use of treadmills, such as 5 to 10 minutes of medium and low speed warm-up, so that the body can officially start exercising after turning into a state of exercise, and pay attention to fine-tuning the speed when formally exercising, so that the body is always in a state of discomfort, so that the heart rate can be mobilized faster, and there must be a 5 to 10 minutes of deceleration buffer when stopping exercise, rather than stopping immediately.

"We run for good health, not to cope, so there's no need to rush so much. Ji Ke adjusted the speed and talked about some precautions for using the treadmill, and saw that the members were a little impatient and persuaded patiently.

Scientific and reasonable exercise, even if it is only three to five minutes, can also have a positive impact on the body, and those who ignore the physiological laws and exercise recklessly, even if they achieve certain exercise results, will leave dark injuries, and over time, they will definitely cause harm to the body, even if it seems to be simple and ordinary running.

Without adequate warm-up and stretching in advance, the joints, ligaments, blood circulation, and respiratory system are not prepared, and running directly and quickly can easily injure the ankles and knees, and even cause a great burden on the heart, blood vessels, and lungs.

"Bench press speed doesn't have to be so fast, are you in a hurry?" After finishing the treadmill and just entering the free power zone, I saw a member who had just started strength training doing bench press at a fast speed, Ji Ke didn't have time to take a breath, so he immediately stopped this unscientific exercise method.

For the body, it is impossible to get much benefit from it, because the part that wants to be exercised has not yet reacted, and the exercise is over, how can there be a workout effect? At the same time, continuous and rapid exercise will also reduce the ability to react to unexpected situations, and it is easy to put yourself in a dangerous situation.

On the contrary, slowness can not only allow the muscles in the exercise part to have sufficient reaction time and fully exercise the muscles, but also have sufficient reaction time in the face of unexpected situations to avoid falling into dangerous situations;

For example, if you suddenly feel that you can't push it up when you bench press, if the speed is too fast, it is very likely that you will tilt the barbell bar to one side to avoid the barbell rod from hitting you, but if there are other people around you at this time, the tilted barbell bar may hurt the other party if the other party has no time to react!

And in the face of the same situation, when the speed is slow, not only can you let others avoid it, but you can even ask them to help you complete the established training plan!

"It's not about getting the better as fast, it's about getting your body used to it so that your muscles can keep up with your movements, so that you can get the most out of your workout. "Starting to teach skills can not only increase the trust of the persuaded target, but also increase the favorability of other members around him.

"Okay, Coach, I got it. ”

"Coach, can you help me see what's wrong with my shoulder push?" The member who was being affected by the dumbbell shoulder push invited Ji Ke to guide him to exercise.

"Okay, you do the action first, and then I'll talk about it. "The technical guidance during the tour does not need to be a serious exercise standard to the members, and the members do not have the time to listen to a repeater to say these things.

Members simply ask the coach to point out what mistakes and shortcomings in their movements, and then make corrections, as for what the action standard is, it doesn't matter!

"First of all, the abdomen should be tightened, and the waist should not be arched forward so much, so that you will let the strength of the upper body be all pressed on the lumbar spine, and the lumbar spine is likely to have problems after a long time. In fact, Ji Ke saw from the system's human body data that this member's lumbar spine actually had signs of bulging.

But this kind of thing, Ji Ke will not say it thoroughly, not because he is afraid of exposing his system in hand, but because fitness coaches, like doctors, can easily not tell the truth, can only hint; because you tell the truth, he doesn't believe it, he thinks you are telling him, scaring him, and wants him to buy a class!

"Secondly, the shoulder blades should be tightened, so that I feel the muscle tightening of the position of my hand?"

Finally, keep your forearms on the ground vertically and don't lean your wrists forward. "In the process of pushing the shoulder, the forearm verticality is also an important detail, because of the limitation of joint movement, in this movement, the forearm is generally not tilted back, it is easier to lean forward, so both the coach and the member should always pay attention to the position of the forearm.

"Finally, when you push it up completely, feel whether the lower arm is attached to the ear, if not, it means that the arm is crooked, next time adjust the details of the action!" "In normal posture, the shoulder should be perpendicular to the outline of the ear, and when the arm is raised to the position of the vertical ground, it should be able to gently touch the ear, if it does not touch, it means that the action is not in place, the details are not done, and the details need to be adjusted.