Before Shi Lei could urgently dial White's phone, he received a call from his agent Schwartz, telling Shi Lei that his training plan had been prepared. Pen @ fun @ pavilion wWw. ｂｉｑUｇE。 ｉｎｆｏ

Yes, it's a training program. Because Schwartz is deliberately controlling the quality of Shi Lei's endorsements, Shi Lei is not as rich as the outside world imagines. Although Shi Lei is now hot, his salary is still not enough to pay for the expensive fees of professional trainers, you must know that those people charge by the hour.

If it weren't for the big cost, Schwartz wouldn't even let Shi Lei take any endorsement and keep it for the price to sell.

Shi Lei's training program was developed by Chris Brown, a well-known kinesiology expert in the United States and an exercise physiologist at the Human Behavior Institute in Orlando, Florida. Dr. Jordan, and basketball training expert Eaton. The two of them worked together.

Chris. Dr. Jordan customized a fitness program for Shi Lei based on his muscle group characteristics, heart beat, bone development, lung capacity, etc. LaVine, and according to this training plan and Shi Lei's technical characteristics, technical deficiencies, supplemented the professional training content in basketball.

It was a very long process, and it took about half a month for Shi Lei to do these tests. Dr. Jordan re-researched Eaton. Ravan studied and studied it until now.

It's a very comprehensive and well-rounded training program, well, I would say, it's pretty devilish!

Monday: 1, push-ups (but keep your waist straight, and be careful not to lock your shoulder joints.) Do as much as you can until you can't get up. ）

2. Pull-ups (both arms are hanging on the horizontal bar, the two hands are wide grip distance, the forehand is holding the crossbar, so that the lower back is relaxed, the latissimus dorsi is fully extended, and the two calves are bent and raised.) Inhale, and the contraction of the latissimus dorsi muscle increases. ）

3. Dumbbell swing forward (bent down and step posture, feet slightly wider than shoulder width.) Hold the bell with your hands folded, relax your arms in the front position between your feet, tighten your hips when preparing for the pose, and do not arch your waist to prevent strain. Complete all the reps at a fast pace. ）

4. Gantry horizontal arm flexion and extension (the left arm holds one of the handles of the gantry, and keeps the right arm in the rear position. Pull your right arm back as far as you can while your left arm is stretched forward. This is followed by a weight-bearing exercise of 10 reps per set. ）

Tuesday: 1, Dumbbell Squat (Hold the bell in both hands and the arms hang down naturally. Legs apart, feet slightly wider than shoulder-width and toes bent at the knees. Chest up, abdomen and shoulders, eyes straight ahead. Squat with your knees bent, then slowly stand upright and return to the starting position. ）

2. Fitness ball crunch (lie flat on the ground, put your ankles on the surface of the fitness ball, and open your arms to the ground.) During the training, both legs are bent at the same time to raise the hips, so that the abdominal muscles produce compression contractions. After that, return to the starting position and repeat 12 times. ）

3. Weight-bearing step training (hold a dumbbell in each hand, stand in front of the flat bench fixed on the ground, hang your right leg in the air, and use your body upward after the left leg climbs on the flat bench, and then return to the initial position.) When you're done, repeat on the other side. Repeat 10 times on each leg. ）

4. Dumbbell one-legged calf raise (one hand holds the dumbbell, the other hand holds the fix, one foot stands on the pedal with the forefoot, the heel is lowered to the lowest point as much as possible, and the other leg bends the knee to lift the calf.) The calf muscles contract vigorously and lift the heel to the highest point, stop for a moment, and then slowly return. Do it alternately with your legs. Repeat 12 times per leg. ）

Thursday: 1, Dumbbell Upper Recline Bench Press (Hold the bell in both hands and sit on an inclined bench. Straighten your arms so that the dumbbells are above your upper chest. Shoulders resting on the stool, fists facing each other. Lower the dumbbells slowly. Until the upper arm pushes the dumbbell until the arm is fully extended. ）

2. One-arm dumbbell press (into a standing posture and holding the bell, the initial position of the dumbbell is the same height as the eye.) During the movement, the weight is lifted vertically upwards, then slowly lowered, 6 to 8 per set, and then the other arm is changed and the movement is repeated. ）

3. High tension machine back muscle training (facing the high pull training machine, tighten the abdominal muscles, grasp the crossbar, keep a wide grip distance to hold the bar, and step on the ground.) Keep your back straight and lean back. Pull the bar below your collarbone and hold for a few seconds before slowly straightening your arm. ）

4. One-arm leaning row (left knee and left hand pressed on the bench, upper body parallel to the ground, right hand grasping dumbbells, right arm straight. Look up and look in front of you. Pull the dumbbell up, bend your elbows to your wrists under your waist, palms facing inward. Slowly straighten your arms and return to your back. ）

Friday: 1, One-legged squat (standing on a bench at knee height. Raise your arms flat in front of your chest and bend your right ankle so that your toes are higher than your heels. Keep your torso as vertical as possible, bend your left knee and slowly lower your body until your right heel touches the ground. ）

2. Dumbbell side squat (standing with both hands holding the bell, feet shoulder-width apart.) While tightening the dumbbells, step out of your left leg so that it is in a squat bend position, and then exert force on your hips and retract your left leg in the initial state. Do this 10 times in each direction. ）

3. One-legged fitness ball curl (lie flat on the ground, put one ankle on the surface of the fitness ball, and the other leg is suspended at 90?). Keep your arms on the ground. During training, the upper leg of the ball is bent and raised to raise the hips, causing the abdominal muscles to compress and contract. ）

4. Skipping rope (insist on completing 45 seconds of high-intensity rope skipping training, and increase the number of times as much as possible during this time, which can maximize the strength of the ankle.) ）

This is only the strength training part, and there is also a single training for basketball, although it is not so detailed, but the content is also quite a bit.

1. 1000 jump shots.

2. 20 turnaround runs.

3, grab the rebound practice multiply 3.

4. Shoot 100 free throws.

5,3 sets of 17-second switchback runs.

6. 10 sets of obstacle dribbling exercises.

7. Hit 300 board-rubbing jumpers.

8. Three-point shooting muscle memory exercises.

(Note: The muscle training program is a suspension program, and the training intensity is halved during the season.) )

Seeing this plan, and compared with the content of his previous tour, Shi Lei felt as if he had wasted a year.

It's just 1,000 shots a day, then switchback running, squatting frog jumps, bench press training, although it's also exhausting every day, but compared to this training plan, it's really nothing.

"I'm just training hard, trying to improve my ability, and letting the coach see that I'm working hard......."

Thinking of once boasting about his diligence in the Spurs with Yi Jianlian, Shi Lei felt that his whole person was not good.

"I'm lazy when I step on a horse! Slack off! Slack off! ”

PS: Thank you, dear for your eyes, remind me to let me send a piece of training content about the role, so that friends who read the book have a clear understanding of the character's diligence, haha, thank you, and I hope you will give more comments in the future, so that this book can be as full as possible in the process of writing, thank you Yunyan!

Thank you dear Xiaowu, CanisLupus, fuxiu824, and the buddies who sent me red envelopes, thank you for your support!