At the end of the meeting, Yao Yu and the three of them came out of the conference room, returned to the office of the coaching department, and announced the decision at the meeting.

"Dear Wukong: I've been living in Heaven for a while......!"

Yao Yu's unusual and unique phone rang.

He looked down and saw that it was Rong Kai, picked it up, and heard Rong Kai's bold voice: "Dude! Last night's passenger flow was amazing! ”

"Quite powerful, very violent, far beyond expectations! Brother Kai, you're still amazing! Yao Yu said cutely.

"Hahaha! It's good to be powerful, yesterday under the drive of your commercial performance, the daily sales of my store also exceeded 200,000, a new high! Rong Kai laughed and said, "Are you free at night?" I came to Wanda for dinner, and I just called out to the rest of the Pest House that they could get together, they hadn't seen each other for several years! ”

"Okay!"

"In the evening, you can invite Brother Kai to dinner, to express the gratitude in the heart of the younger brother like the turbulent Yellow River!" Yao Yu quipped.

"Please, please! Wanda is my one-third of an acre of land, all to my territory, where is your turn to pay, people come over, others do not need to grind, half past seven, Wanda next door to Langham Place. Rong Kai said proudly.

"Can you bring your family?" Yao Yu finally asked.

"Belt! Must bring! ”

"If you have the ability, bring a few more over, hug left and right, and my brother will definitely give you a good thumbs up!"

"Ugh!"

"I'm so honest!"

After answering Rong Kai's call, Yao Yu turned his head and walked out to call Xin Xiaoqi.

"Hey, baby, it's me!"

The sweet voice was transmitted over the phone: "A few young people who haven't seen each other for many years in the evening, meet to get together, in Wanda, are you free?" Come along! ”

Xin Xiaoqi on the other end of the phone heard that Yao Yu was going to introduce himself to his hair Xiao, and his heart was sweet, so naturally there was no reason not to agree.

Looking at the time, it's still early, it's less than four o'clock, and there is no private lesson arrangement in the coaching department today, so the time is quite generous.

Yao Yu plans to do a systematic physical test for himself and record relevant data so that he can have a bottom of his physical condition.

Neck circumference 35, shoulder width 47, chest circumference 106, upper arm straight arm 32, curved arm 35, forearm 26, wrist 19, waist circumference 83, hip circumference 96, thigh thickest 57, thinnest 41, height 182, weight 85.

"The upper body is okay, but the lower body is seriously insufficient!" Yao Yu looked at his body measurement data and thought in his heart: "Because of eye-catching reasons, the common problem of fitness people now is to practice wildly with the upper body, ignore the lower body, and become a top-heavy popsicle man who puts the cart before the horse." ”

"You can tan your pectoral muscles, vest, and mermaid shirtless, but as long as you wear a pair of trousers, you can cover your seriously uncoordinated lower body. But I don't know that the lower body muscles occupy half of the length of the human body, and they are the largest muscle groups in the human body. ”

"Fitness without leg training is like practicing martial arts without internal strength, just rootless duckweed, and exercising thigh muscles has obvious help to improve the duration of sex! The thick thigh muscles are the most natural and pollution-free viagra! Thinking of this, Yao Yu is very motivated.

He walked up to the Smith squat rack and added a 15K barbell plate to the side of the barbell pole, plus the weight of the barbell bar by 20K, for a total of 50K.

Start with a low weight warm-up.

Yao Yu adjusted his posture in front of the mirror in front of the squat rack.

To do equipment training, especially the movements that use the barbell bar - bench press, deadlift, squat, these three trump card movements, the standard posture is very, very, very important.

The posture is not standard, blindly adding weights, as long as the training effect is reduced, the risk of injury is increased, and the fitness life is reduced!

He rests the barbell on the muscles at the back of his neck, holds the barbell firmly in place with both hands, and his feet are about shoulder-width apart.

Note!

When you take a step forward with your feet, your whole body is leaning back.

In this way, when squatting, the upper body can be straight and not bent forward, and the weight of the barbell is borne by the legs, not your lower back.

If the movement is not standard, the back is not straightened and bent forward, then each squat will cause an irreversible damage to your lower back, which will add up, and there will be times for crying.

After Yao Yu adjusted his posture, he began to squat slowly, squatting until the gluteus maximus muscle was close to his heels, and then held it for a second, and then used the strength of the thigh muscle groups to slowly support the whole body, which was a full squat.

The first six times, all of them were relatively relaxed, the seventh and eighth times, I felt strained, the ninth time, I gritted my teeth, and the tenth time, my face was red.

Ten times in a group, Yao Yu felt his state, and said ruthlessly in his heart: "The legs have to be practiced to death!" Otherwise, the bench press weight is better than the squat, the typical top-heavy, the legs are the foundation of the whole body strength, if you don't practice stronger, how to participate in the competition in the future? ”

Ten groups for a round, he used a 10*10 exercise method today, very hard, very tired, and very demanding of will, but the effect is also very good.

Thirty minutes later, Yao Yu felt the soreness coming from the large muscle groups in his legs, and collapsed on the yoga mat panting.

Because the barbell is pressed on the shoulder, and the heart and lungs are vertically down, so the squat has an unparalleled effect on exercising cardiopulmonary function, and it is normal to be out of breath after a few strokes.

This is followed by the prone leg curl – a motion that makes the biceps femoris at the back of the leg look like a dumbbell curl for the biceps of the arm, which is the best isolated movement to work the biceps femoris.

Then there's the weighted calf raise, which carries the barbell on your shoulders, then the calves are raised and you start to step on your toes, connecting the gastrocnemius and soleus muscles in your calves.

After a full set of workouts, two hours passed.

Yao Yu saw that the time was almost up, so he washed up in the clubhouse, changed his clothes, went out, and went straight to Wanda.

After his round between Starbucks and Xin Xiaoqi at Wanda's Gate 5, he held hands and walked sweetly towards the Langham Place Hotel next door to Wanda.

Yao Yu is more than 1.8 meters, and when you look at it from the front, the chest muscles under the clothes are towering, the cannonball-like biceps on the arms are full of cuffs, and you will see his glutes that are upright because of squats, as well as the triceps brachii that are as wide as sports car tires.

Xin Xiaoqi is in her early sevens, in the modeling industry, although she has not become famous, her delicate facial features and graceful posture are also enviable.

The two walked hand in hand, passers-by looked at each other, some were just envious, and no one complained: "The reproductive organs of plants are inserted in the excrement of artiodactyls." ”

That's the beauty of fitness.

When the two of them walked into the reserved box of Langham Height, several other members of the Pest House had already arrived.

"Yao Yu!"

"I'm bad!"

"Nima!"

"I haven't seen you in a few years!"

A few of the pest's house saw each other, and the love between them was far more than that of one of the four joyful events in life.

Zhou Shanhai -- an old rascal who is a typical person who has a thief's heart but no guts, and is an expert in theoretical knowledge, who is honest and reliable in his work, and who is a network technology expert in a public institution.

Peng Yuping - Dead ...... Dead Pick...... Picked to the extreme, a rare strange second goods in the world, mixed in the Industrial and Commercial Bank of China, it is said that the change can be discounted - you give a hundred, he gives ninety-nine.

Rong Kai - eating, drinking, prostituting and gambling will be able to do anything, he will not be cheated or cheated, he has served the people for many years in Nike, and he has a bold personality.

Zhang Yan - the flower of pests, with delicate facial features - durable, elegant temperament, bold - eccentric, but also a rare and wonderful, serving the people in key government departments.

Yao Yu is honest, his specialty is honest, and he is gone.

These are the five pests of the Pest House.

After a few people greeted them, they just sat down.

Rong Kai's mobile phone rang, he swiped his fingers, looked down, and a familiar video appeared in the phone.

He smiled, smiled strangely, and looked up at Yao Yu.

Writing and writing, a little sleepy, went to squat in front of the mirror, and then felt it.

So many pests have appeared, give me some recommendations! Collect! Reward!

Or you don't have enough money to buy a boxed lunch!

Rong Kai slapped Yao Yu on the back of his head: "Ya, they all came to Wanda, and they are still selling cute and crying poor, I will treat you at night and buy a woolen lunch!" ”

Yao Yu lay on the ground and said with a dead face: "I'm so honest, I want to say anything!" Ha ha! ”