There is a reason why Ji Ke strictly guards Fan Sen and Shi Jun; whether it is a gym or a personal training studio, the customer base for them is actually quite limited, and it is generally a highly densely populated area such as residential areas, office buildings, and shopping malls within a radius of three to five kilometers with stores as the center.

The customer group of the private training studio does not need to think about it, it must be those who have the ability to spend, and are willing to buy private training lessons;

How can we not be cautious about this kind of thing of stealing people's jobs? People are floating in the rivers and lakes, and safety is very important!

"Brother Wang, I see that you have lost a lot of weight recently, continue to persevere!" Calculate the time, Wang Jia has been exercising with him for almost two months, and the 220-pound fat man is naturally still fat now, but compared to the beginning, he has lost a lot of weight.

In Wang Jia's words, in the past, when driving, the seat had to be pulled to the end before it could be opened, but now it is a little out of reach to step on the accelerator at the end, and the mount must be pulled forward!

With this small change, Wang Jia's recognition of Ji Ke's coach has directly crossed from recognition to respect, and is about to meet the standards of junior fans.

"Hey, Coach Xiao Ji, let me tell you something, I have obviously felt recently that I am not interested in those meat and greasy things at all!" Wang Jia was very emotional, with a smile on his face, "I didn't dare to say that I was not happy without meat before, but if I don't eat meat for a week, I will still feel uncomfortable, and now it's almost a month, and I haven't thought about eating meat at all!"

"Even when I sit down and drink with my friends, I eat two pieces of meat on the table and put it down, what do you think is going on? It's only been less than two months, and my appetite has become a little unbearable!"

"It's normal, I've had similar experiences before. Ji Ke thought about it, although he didn't know much about this aspect, it didn't prevent him from giving Wang Jia a plausible and logically self-consistent statement!

"In my opinion, it should be regular exercise that changes the hormones secreted by the body, so as to have an instinctive regulation of appetite; through hormones, the body knows that it is not short of fat, and the calorie reserves are sufficient, which naturally reduces the degree of calorie demand; the body's demand for high-calorie food is reduced, and you are naturally not interested in meat and greasy food. ”

"Oh, so that's the case!" Wang Jia suddenly realized, Ji Ke's speech is easy to understand, regardless of whether it makes sense! If you don't cooperate, wouldn't it seem that your IQ is in a hurry?!

"Okay, let's not talk about this for now, let's start exercising!" Ji Ke didn't dare to talk too much nonsense in an unfamiliar field, and the ancient adage that too much must be lost should always be kept in mind.

Because of his excessive weight, Wang Jia's waist, knees, and ankles have almost reached the limit of weight-bearing, so he is not suitable for too strenuous aerobic exercise, especially the well-known HIIT (high-intensity aerobic interval training), which can be called a slimming weapon, or athlete-level tabata.

In the past two months, Ji Ke has been insisting on low-intensity equipment training and aerobic training with long rest periods, low frequency and simple movements.

For low-intensity equipment training, Ji Ke also tries to choose fixed equipment, mainly because of high safety, and the movement trajectory of fixed equipment is single, which is very suitable for beginners like Wang Jia with low skill level, lack of experience, and weak safety knowledge.

There are more aerobic training with simple movements, as long as you adhere to the standard of single action, bodyweight squats, jumping jacks, prone leg openings and closings, crunches, leg lifts, tactical ropes, don't think about it, just bring it up!

"Coach, don't practice fixed equipment today?" Wang Jia asked excitedly, he had questioned after exercising with fixed equipment for two weeks: these are the things every day, can you change them?

Ji Ke smiled at the time, didn't say anything, and directly gave him an empty barbell pole weighing about 20 kilograms for him to do bench press, he did less than one set, and obediently continued the previous training program.

There was no way, Ji Ke demonstrated + explained for four or five minutes at the time, but his movements were still staggering after he got started, and he didn't even have basic control ability, so he didn't have the face to continue to hold on.

"Well, it's been two months of training, and you've reached a good level in terms of fitness, strength, and perception, and it's time for free equipment training. ”

From the perspective of systematic training evaluation, Wang Jia's training level has entered the intermediate level, and there is no problem with free equipment training;

Wang Jia was not allowed to use free equipment before, firstly, the training movements of free equipment are difficult and detailed, and beginners are easy to be confused by this kind of difficult action, and they can't raise their interest in exercising;

Second, if you don't master the movements in place, you can easily develop a habit of exercising, and then correct them at that time, and the time and energy spent will be gone, and you may not be able to correct them!

It is unavoidable to work with a habit and the coach watching from the side, which is purely an instinctive reaction of the body, and it is also the inevitable sequelae of overstepping the level and forcing the exercise. Ji Ke, who knows this well, naturally wouldn't be so brutal.

"Although you now meet the requirements of free equipment training in all aspects, I still won't let you come up with too much weight, mainly to learn movements, as long as you have two rounds of training before you can officially start free weight training. ”

To put it bluntly, fitness training is actually an extremely boring repetitive exercise, each action, at least 100 times each time, if it is uninterrupted for a year, a movement is at least 5,000 repetitions!

From this point, we can see how important it is to have correct training movements! Once you learn to deviate, it will be repeated thousands of times a month, and if the body does not leave some dark injuries or the like, who will believe it?

Then again, what kind of movements are the right training moves?

In the eyes of many people, this point is a matter of opinion, as long as the desired training effect is achieved, then this action is absolutely correct!

The essence of fitness is the process, not the goal, in the process, it seems that you can be unscrupulous, as long as you can achieve the goal, but there is still a red line in the process that must be kept: safety!

The effect of safe movements may be weakened, after all, the body is a whole, but exercise can only target a certain part, which means that fitness itself is the existence of breaking the balance, and the broken balance means danger.

In order to avoid these risks, practitioners have combined human mechanics, kinematics, medicine and many other disciplines to formulate standards for each action, minimize their risks, and improve the effect to the highest on this basis.

"Brother Wang, you will definitely be able to learn a lot of exercise movements from other places in the future, but I hope that before you practice those movements that you are not very familiar with, you can figure out its movement standards!"

Ji Ke solemnly preached the importance of safety and told Wang Jia not to easily practice training movements without clarifying the movement standards.

If the action is not standard, the risk will definitely increase, and long-term persistence will be painful, disabling, and even life-threatening, this is no joke!

Gyms all over the country, and even all over the world, there will be some fatal accidents every year, a large part of which are caused by members who do not follow the norms and operate blindly.

Ji Keqian's advice is not for nothing, Wang Jia's personal data, there is a characteristic in the personality evaluation that makes him very worried, that is, exploration! Specific description: Have sufficient curiosity about the fields and things involved, and be willing to make unremitting efforts for them, even if the head is broken, he will be indomitable!

Nima, this character is really a bit dangerous in the field of fitness, Ji Ke is very worried, Wang Jia's exploratory character exercise has side effects! If you really want to do that, then you can play Dafa.