"It's mainly a matter of my personal willpower, because if you exercise some muscle groups alone every day, the most basic requirement is to to death, and you must abuse it until you are exhausted. Pen? Interesting? Pavilion wWw. ｂiquge。 ｉｎfo”

"The word exhaustion is just two words, it's easy to say, it's so difficult to do it!"

"Exhaustion represents endless muscle aches, countless gnashing of teeth, and overcoming physical pain with the will again and again."

"Leg training should be practiced until you climb out, walk with your feet on the ground, spread your legs, and walk with a movement as if you have been blown up with a chrysanthemum. When I went down the stairs, I wanted to turn myself into a ball, and I just rolled down with a pop. At this time, I know the benefits of the stair handrail, and I can't walk at all without the handrail, and I feel like I bought a crutch to use it. Even when driving, it is very safe, maintaining an average speed of 30 kilometers because the accelerator and brake are too heavy to step on at all. ”

"To practice the waist and abdominal core, if you want to practice until you go to the toilet, you have to use manual urination to drip out urine."

"Practice, then use chopsticks to shake these relatively simple and basic ones, needless to say, you have to practice until you can't even hold your mobile phone to be in place."

"The above feelings, the grip is only occasionally felt, and there is still a lack of the limit of back training."

"To achieve this state every time you practice, twice a week, this is the same as the Taoist priest or the monk who meditated in the past can enter meditation and have an epiphany every day, it is really too difficult, and the concubine can't do it!"

Yao Yu's family knows about his own family affairs, and he really can't do this kind of thing that requires a lot of willpower.

Countless times before, because of the customized training plan that was too difficult, I couldn't complete it again and again, and in the end, I had to give up the pit.

"However, after years of exploration and practice, I have still explored a set of training plans that are effective, slightly less difficult, and very suitable for myself." Thinking of this, Yao Yu became proud.

"That's the step-by-step, multi-weight method."

"To put it simply, it is to exercise the target part every day, not to ask for high times and large weights at the beginning, but to seek the standard of action."

"Then add it once a day, a week or ten days."

"For example, the bench press is 40 kg on Monday, a set of 5 times, 3 to 4 sets a day. If you add one more on Tuesday, you can do it six times, and ideally you can get 11 times on Sunday, but even if you take two or three days off in between, you can reach a group of 9 times. ”

"Then the next Monday it gets worse and it becomes 45 kilograms or 42.5 kilograms, and the number goes back to a set of five. In this way, 10 kg to 20 kg at home for four weeks in a month is very easy, and after half a year, according to 60 kg at home, it is also very objective, surpassing most Chinese men. ”

"In the thrill of constantly improving every day, it is like upgrading the game, consolidating my fitness training, and becoming more and more determined."

"The muscle groups in other parts are also the same, this step-by-step method, the most important thing is persistence, perseverance, Nima, just like the code word, you can't break it if you die!"

"My goal is to complete the trailer walking marathon after October, and to prepare for the bodybuilding competition and even the bodybuilding Olympiad in the future, which is naturally going to die."

"The whole body muscle groups, each muscle only selects one movement, and uses the step-by-step method."

"The lower body must be a squat, the back is a pull-up, the waist and abdomen core is a leg lift, **** is a bench press, the second humerus is a priest's bench curl, the third humerus is supine arm flexion and extension, the neck has a head weight belt, the deltoid muscle has a barbell jerk, and the forearm is a wrist forward and reverse curl."

"But that's not enough, I need to practice !!"

Writing this, Yao Yu looked firm, gritted his teeth, as if thinking of the days when he would be abused to death every day.

"Every day, I have to choose a muscle group and practice it to the death, so that I can abuse it once in nine days, plus one day of rest, exactly ten days, I will increase it every ten days, and I can add it three times a month!"

"Ten months is thirty aggravations!!"

"Hey, hey!"

When Yao Yu thinks of his state in ten months, he is extremely excited and excited.

He was inspired and put pen to paper, and in less than half an hour, a complete training plan appeared in his hand.

Yao Yu easily entered the training plan into the computer, and posted the situation on Weibo with the excle form - step-by-step training method, sharing and encouraging everyone with big guys.

“！”

The couch was instantly seized by an exclamation mark.

"Wow!"

Stool is an exclamation word.

"Don't you want to be so ruthless and fight so hard! Brother Flag! ”

"If you continue to practice like this, are you sure you will still have friends?"

"At your pace, are you sure you can tow a Dongfeng truck in ten months? How do I feel that you can already challenge the broadcast plane!! ”

As soon as the training plan came out, the Internet was amazed again and again, and Yao Yu's fans were conquered by his desperate spirit and terrifying training plan.

"I want to learn from Brother Qi, exercise every day, step by step, strengthen the belief in fitness, and fight to the death!"

"I can bench press almost 20 kilograms now, according to Brother Qi's plan algorithm, I will gain 2.5 kilograms at a time, three times a month, not 30 times in ten months, 75 kilograms, plus the original 20 kilograms, that is about to break 100." A netizen named Big Boobs said: "Hahahaha! Brother Banner, I love you! ”

……

"Humph! You think you're the Hulk! Is it still the Chinese version of Superman? ”

Inside the villa, Zhao Wei saw Yao Yu's Weibo announcing the training plan, which caused a bunch of onlookers to discuss it.

Her face was displeased, and she smashed the latest pure black fruit seven plus on the market.

"It's good if you think about it, you'll cry when the time comes."

……

Yao Yu posted on Weibo and was about to continue to study the practice of fitness meals - seven points of exercise, three points of eating.

Fitness meals are also very important - eating small, frequent meals is the principle, less oil, less salt and no sugar.

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

At this time, his thousand-year-old phone rang again, and Sun Dasheng came to call him to answer the phone again.

"Coach, coach, I received an invitation to a basketball game, I think it's good, I just sent you an email, you can see if you're interested!"

When the phone was connected, Chen Yi's loud voice was heard.

"Basketball game?"

"What kind of basketball game?"

"I'm not playing basketball, what's going on?"

Hearing this, Yao Yu asked a little puzzled.

"Hey, hey! Hurry up and read the email, you will know after reading it, I will wait for your reply! ”

Chen Yi sold the guanzi and hung up the phone after speaking.

"This fat man, it's a simple thing, I won't talk about it well! And let me go to the mail, sell the guanzi! ”

"It's really a grind!"

Yao Yu thought silently in his heart. (To be continued.) )