The next day, the weight loss business of five fat people including Fat Mei and Huang Jinwei continued, Yao Yu took the time to look at Tencent News on his mobile phone, and his eyes were attracted by a news from the sports world.

"According to reports, the original horizontal pull-up record holder, Fujino Saburo, a native of the Japanese country, will challenge Zheng Daxuan, a spring water man from Fujian Province, after half a year of hard training."

There are a bunch of comments below this news: "Zheng Daxuan, come on, the world record must be Chinese." ”

"Don't be too ruthless, save some face for others, don't scare people into crying."

"The people of the Japanese country don't know how thick the sky is, so they should teach a good lesson."

"It turned out that the former and current Guinness World Record holders were going to play against each other, so it's no wonder that my challenge was rejected." Yao Yu understood why he received that email yesterday.

"Then I'll seize this month, exercise hard, and strive to make another breakthrough in my muscle strength level. When the match between David Kane and Zheng Daxuan has a result, I will challenge the winner. He made up his mind and acted decisively.

Bench press, deadlift, squat, biceps curl, triceps pull, latissimus dorsi row, calf raise, deltoid raise, core strength crunch leg raise, after a series of exercises, Yao Yu was also as tired as a dead dog, lying on the ground sticking out his tongue and panting.

"It's so refreshing to feel the muscles swelling and pumping all over your body."

Stimulated by the accelerated secretion of male hormones, Yao Yu was full of ambition in his heart: "I have won this Guinness record for horizontal and upward leaning, this is only the first one!" ”

So in the next month, five men and one woman and six fat people looked at Yao Yu dumbfounded from time to time, using a standard, slow to almost perfect posture, plus a huge barbell plate, doing all kinds of exercises.

While Yao Yu himself to death every day, he naturally does not forget to take care of these fat people.

Add 2.5KG to the weight of a few fat upper limb training movements every week, and add 5KG to the weight of the lower limbs.

After a month, a few fat people's free bench press has gone from the empty bar at the beginning to now being able to hang a 10KG piece on one side, and there is a decent push of 4*10.

Seeing that Yao Yu's muscles were exposed, and his face was full of hideousness, Chen Xiujing asked a little worriedly: "Coach, if I continue to practice like this, will I be the same as you?" I don't want my arms to get thicker, I don't want to have muscle bumps all over my body! ”

"Hey, hey!"

"It's still the same sentence, just think about it, you think the muscles are so easy to train!"

"Women, in particular, are born deficient in male hormones, and it takes six times as much effort for men to build the same muscles! So! You just put your heart in your stomach, as long as you don't take drugs to supplement male hormones, at most you will become a fair lady and a beautiful woman with a perfect body, and you will not become King Kong Barbie. ”

"Coach, I exercised every day during this time, and I felt that my body had changed a lot, and my weight had also dropped a lot. But find a problem, the strength of the body part is not enough, how to strengthen it? After a month of exercise, the bust has increased and the waist has shrunk, and Chen Yi, who is basically the same, asked: "Sometimes when I am doing some things I love to do and unlocking some new postures, I feel that my muscles are not enough, and I can't do it!" ”

"Tell me, what is the specific posture?" Yao Yu said confidently: "As long as it is related to sports and muscles, I can basically give you some advice or help." ”

"When Guanyin sat on the lotus, I felt that I didn't move a few times, and there were bursts of soreness in my lower back, how to improve and improve?"

"At that time, you have to rely purely on the erector spinae muscles in the waist to exert strength, so the focus is to exercise the erector spinae muscles, and if the tight muscles are strong, it will also have a good protective effect on the lower part of the spine, for example, you will not feel back pain when you sit for a long time." Yao Yu gave the perfect answer in minutes.

"Where are the erector spinae?" Chen Yi asked silently.

"On both sides of your groin ten centimeters upwards, that is, where you are most likely to feel backache every time, as the name suggests, the erector spinae are similar to the waist support, which plays a basic role in supporting the root of the spine of the entire back of the human body."

"So how do you get more exercised?"

"There are several ways to exercise from easy to difficult: the first is the simplest one called the reverse bow pose, also known as supine two-end up, that is, you lie flat on the ground, stretch your limbs, and then exert force at the waist, and lift your limbs up from the ground at the same time."

"The second type is called a bridge, the simplest of which is that the whole person is lying on the ground, with both legs bent at the knees and heels as close to the buttocks as possible, hands flat on the navel, and the soles of both feet pushing the ground hard, arching the whole back off the ground, so that the shape of the whole person is like an arched bridge."

"The third type is called goat push-ups, which is to lean on a Roman chair, keep your feet fixed, and bend your upper body forward."

"The last one is one of the three trump cards of fitness - deadlift. Deadlifts are divided into straight legs and bent legs, the former is more focused on the exercise and stretching of the biceps femoris muscle at the back of the thigh, and the latter is an effective action to exercise the erector spinae muscles, and the single difficulty is also the largest. As soon as Yao Yu finished speaking, Chen Yi excitedly took the barbell and prepared to start deadlifting in one step.

"Silly!"

Yao Yu stepped forward and slapped him on the back of the head: "Didn't I hear me say that this deadlift is the most difficult, you started deadlifting without any foundation at all, don't you die fast enough?" ”

"Huh!"

Chen Yi touched the back of his head and said a little embarrassed: "Coach, I didn't think I could improve quickly!" ”

"Fitness must be gradual, don't be greedy, the foundation is not laid, the posture is not standard, and the injury can only be yourself."

"Let's start with the simplest reverse bow pose!"

When Chen Yi was lying on the ground, he found that his belly was still a little big, and his round belly became the most prominent fulcrum, and the whole person was like a seesaw, swaying back and forth.

He gritted his teeth to maintain his balance, his limbs straightened, and his erector spinae muscles exerted himself as he lifted off the ground.

After doing it twice, it was a sour feeling coming from the back of the back.

Chen Yi couldn't help it a little, and the movements of his limbs became faster and faster.

Yao Yu looked back and couldn't help it.

He stepped forward and kicked Chen Yi's fat ass: "Slow down." ”

"Remember when I taught you the basic principles of fitness?"

Yao Yu turned his head to look at a few fat men who were sweating like rain and asked.

"The back should be straight, the movements should be slow, the peak should be contracted, and the mind should be concentrated." Huang Jinwei replied.

"Hmmm! It's familiar, but how do you do it? ”

Hearing this, Chen Yi's movements began to slow down, and when his limbs reached the apex, he gritted his teeth and persevered, stopping for a second, although the whole body was shaking like this, and within two clicks, the whole person was lying on the ground, unable to move, and couldn't get up.

"As long as you can keep going, you can feel a noticeable change in your waist strength in a week." Yao Yu encouraged.

"This month, your workout performance is not bad, then let's change the venue, tomorrow we will go to the beach for swimming, swimming is also a good aerobic activity, it has a great effect on fat loss."

He looked at the figures of several fat people who had lost at least a circle in a month and said, "Remember to buy new swim trunks, I guess your previous swimsuits and swim trunks don't fit." ”

Thanks to LAO Zhang BCDFG for the 588 awards, as well as the thunder and rain of all book friends.

On Sunday afternoon, I had already fallen off the newcomer reward list, but I didn't expect to see it in the evening, and it appeared in the last place, thanksgiving.

There is actually a helmsman, do you want it! Will write to death honest me. Okay, add three more chapters, and it's done this week.

This chapter is made up for yesterday's.

Thank you for your support, ask for recommendations, collections, publicity,