A few days later, Yao Yu was giving private lessons to Huang Jinwei, Chen Yi and several other fat people. Pen ~ fun ~ pavilion www.biquge.info

After months of consistent exercise, the changes in everyone are extremely obvious.

Mentally, a few fat people were abused to death by Yao Yu and the iron pieces every day from the beginning, crying and shouting, and Yao Yu needed to massage and comfort him from time to time with his will, so that he could barely persevere.

Until now, I haven't played iron for three days, and something is wrong with my body.

have begun to take the initiative to forge ahead, and they are chasing Yao Yu bravely.

When the first time they came to Yao Yu's pest fitness studio, the vertical marathon at a height of fifteen floors was crawling to death, and it took a full twenty minutes to die.

After a few months of exercise, they have become accustomed to not doing elevators, and every time they come over, they climb the stairs in a nutshell, and today they took less than five minutes to run the fifteenth floor.

Physically, every fat person, after insisting on exercising for the past few months, has lost at least ten or twenty kilograms, and the whole person is smaller.

There is less fat on the body, the figure is better, the double chin and even the triple chin on the face have become one, some clear lines have begun to appear on the cheeks, and everyone's appearance is skyrocketing!

I used to shake my head when I heard the iron, and I didn't know anything about the content, but now I have chased Yao Yu to ask this and that, and began to arrange my fitness plan purposefully.

"Coach, how do you train my core muscles in my waist and abdomen!" Chen Yi chased after Yao Yu and asked.

His figure has changed from the seal-shaped shape that far exceeded his waist circumference and went straight to his height, to a bucket-shaped body with a thick upper and lower sliding.

Chen Yi also began to think about his own vest line and mermaid line.

"How do you have a chocolate-like vest line and two angular mermaid lines?"

Hearing him ask, Yao Yu was stunned.

He turned his head to look Chen Yi, who was getting slimmer and thinner, and groaned slightly, then lifted his short T up and asked, "Do you mean something like this?" ”

"Hmmm! That's right! ”

Chen Yi's eyes showed a hint of desire to kneel and lick.

"Hey, hey!" Yao Yu smiled and said: "If you want a chocolate-like vest line and a mermaid line, you need to meet two hard conditions. ”

"Which two conditions?"

Chen Yi looked at Yao Yu with a blank look and asked.

"The first one is a low body fat percentage, if the body fat of men is less than 15, the vest line will be faintly visible, but to be as obvious as chocolate as you said, it needs to be at least 10."

"The second is thick abdominal muscles, and there is a saying in the fitness world that thin abs are nothing unusual. That's because everyone has abdominal muscles, it just depends on whether they are covered by fat. ”

"Thin people just take advantage of low body fat, and their exposed abdominal muscles, although they are also several, are so thin, and doing long is just the layer of wrapper on the outside of the chocolate, so it is not worth much."

"And the only way to get thick abs is to torture them to death!"

"Hmm!"

Chen Yi's head, like a chicken pecking rice, clicked quickly: "Reducing body fat, I know, is to do more aerobics, such as running and swimming!" In the past two months, my body fat has lost a lot, and if I continue to work hard, I will definitely be able to. ”

"But how can you be effective in abusing the abdomen? Coach, is there any particularly violent way? ”

"I still remember what I told you before, fitness must be gradual, pay attention to posture, don't covet weight, so it's easy to get injured."

"There are more postures of abusing the abdomen."

Yao Yu said as he sat on the bench on the side.

"From the simplest sit-ups, to the various crunches and bends that are popular everywhere, they all have a certain exercise effect."

"But you have to remember that the main muscle group for all kinds of crunches and sit-ups is the upper part of the rectus abdominis muscle, which is commonly known as the upper four."

"And raising the leg and lifting the leg is an effective way to exercise the lower part of the rectus abdominis muscle, that is, the lower four-pack rectus abdominis muscle."

"In terms of weight, the muscle groups of the lower body of the human body are much larger than the upper body, so the overall exercise effect of lifting and lifting legs is also more than that of abdominal curls."

"Abdominal curls can only shape the abdominal muscles, and leg lifts and leg lifts can stimulate the entire rectus abdominis muscle from a deep level to achieve the effect of thickening the rectus abdominis muscle."

"The easiest leg lift is to lie flat on a flat surface - a stool or the ground, legs tense, straight, from parallel to the ground, lift to the point of perpendicular to the ground, remember to move slowly, peak contraction!" ”

"If you feel that the difficulty is too small and the exercise is not enough, you can tie a barbell plate to the soles of your feet and exercise with weights, and the effect will be more powerful."

"The next way is to hang your legs straight, grab the bar or some kind of sturdy object that can bear your personal weight with both hands, and then straighten your legs and lift them from the vertical ground to the parallel ground position, still slow and stop!"

"The enhanced version can be hung with barbell plates on the soles of the feet or thighs for weight-bearing exercise! It is extremely sour, and the difficulty of carrying weight on the soles of the feet is much greater than that of the thighs, because the former has a large torque and works hard! ”

"Thank you, coach, I've seen all of this before, and is there a more effective and violent movement posture!"

Chen Yi has a tireless attitude of breaking the casserole and asking the end.

"You! Don't be too ambitious, be careful of getting hurt! ”

"But for the sake of your recent consistent exercise and good performance, I'll show you a posture that specializes in exercising the rectus abdominis muscle."

"Just take a look, so that you have a goal, don't think about it in half a year, and if you want to do it, you have to have me by your side to protect you, otherwise this injury will be in trouble."

Yao Yu told again and again.

"Good! Understand, must, I'm so honest! Chen Yi looked at Yao Yu with a smile.

"Nima! You've learned it all! ”

After Yao Yu finished speaking, the whole person lay flat on the bench press chair, his arms bent back, and his palms tightly grasped the bench press chair.

Then the core muscles of the abdomen exert force, and the entire body, from the heels to the shoulder blades, is kept in one plane.

This body plane, under the force of the abdominal muscles, from the parallel bench press chair to the whole perpendicular to the bench press chair, only the shoulder blade part is still firmly attached to the bench press chair, bearing the full body weight.

Then the abdominal muscles exert force, and the body plane is slowly lowered, be sure to keep the heel to the whole body in one plane.

In the process of devolving, a violent tearing sensation comes from the rectus abdominis muscle, especially when the whole body plane and the bench press chair are at a 45-degree angle, the force is the greatest, the tearing sensation is the strongest, if the force is enough, you can stay at the 45-degree angle for a few seconds!

"Wow!"

"This pose is so handsome! Coach, what is it called? ”

Chen Yi's eyes were about to pop up with little stars.

"This posture is said to have been invented and popularized by Bruce Lee, and it has an unparalleled effect on exercising abdominal muscle groups, so it was named Dragon Banner in honor of him."

Yao Yu slowly explained: "This is the most basic version of the Dragon Flag, if you want to increase the difficulty, you can also hang the barbell plate on the bottom of your feet." ”

"I'll also show you a standard version of the Dragon Banner."

With that, he walked over to the squat rack, raised his hands above his head, and grabbed the rack behind him tightly.

Firmly rest the squat rack on one shoulder, then push your feet the ground, and your whole body rises into the air, and finally the whole body is erected in the air from the heels to the shoulder blades under the action of the powerful muscles in the abdomen.

Then, Yao Yu's core muscles exert force, his legs do a stroll in the air, and then the whole body remains in a plane, as before, slowly rising, and then slowly lowering, so as to complete a standard dragon flag posture.

"Wow!"

Chen Yi was already a little dumbfounded.

"When will I be able to do this pose?"

He muttered to himself.

"Insist on exercising, a year is enough, this dragon flag is basically the most difficult posture to exercise abdominal muscles with bare hands, when you can do this posture, the thickness of the abdominal muscles must be there, and with the daily aerobic fat loss, the vest mermaid will have."

Yao Yu encouraged.

"Coach, what's the difference between this dragon flag you make now and your previous human body flag!"

"The dragon flag mainly works the core muscles of the forearms and abdomen."

"If you are a human flag, you need the latissimus dorsi, the deltoid muscle of the shoulder, and the external oblique muscle group of the abdomen, which are different."

"You have a new email!"

Chen Yigang was about to continue asking, when he suddenly heard the sound of receiving a new email from the office computer behind Yao Yu.

Yao Yu turned around and looked, the corners of his mouth grinned slightly, and smiled.

I beg for it, and I recommend it, collect it, support it, and thank you.