"Yao Yu, is this how you treat the victim's family?"

Zhao Weiluo said: "He lost his relatives, can't you be more considerate?" ”

"Or do you only have fists to talk and don't know how to be polite and humble!"

As soon as she said this, some other entertainment reporters also felt the same way. Pen? Interesting? Pavilion wWw. ｂiquge。 ｉｎfo

At this time, the middle-aged man on the ground struggled to get up, holding half of the black-rimmed glasses in his hand.

He looked at Yao Yu, then bowed and said, "Brother Banner, I was wrong, I was crazy just now." You slapped me well and woke me up completely, thank you. ”

"I still have to go to the airport to take care of my son, so I won't say much about thanks, I have them all in my heart."

Saying that, the middle-aged man turned around and left in a hurry.

The huge contrast between his attitude before and after gave Zhao Wei a slap again.

Zhao Wei was so angry that his whole body trembled, and without saying a word, he turned around and left.

"Remember to take a screenshot of the transfer!"

Hearing the sound of Yao Yu's kind reminder behind him, Zhao Wei almost crushed his teeth.

……

After returning to the villa mansion, Zhao Wei crackled and threw a bunch of things.

"What's wrong? Baby! ”

The man who spent money to help Zhao Wei control public opinion on the Internet before, when he came back, he found that he was in a mess.

He didn't get angry, but walked behind Zhao Wei gently, stretched out his hands and gently hugged her and asked.

"It's not that damn Yao Yu, today made me so ugly!"

"I don't care, you're going to help me out of this."

Zhao Wei said coquettishly.

"Didn't you already have a VAM agreement with him? Ten months later, if he can't complete the trailer marathon, he will be in the snow for 20 years! ”

"I can't wait ten months, I want it now!"

"That's it! That's fine, let me think, and it's up to you to see how you perform? ”

"Hey, hey!"

The middle-aged man stared at the towering ground on Zhao Wei's chest and said with a smile.

"Nasty!"

……

After Yao Yu signed the agreement, he left the hotel quickly, and after a little adjustment, he flew back to Zhangzhou on the same day.

"Time is tight, the task is heavy!"

"In just ten months, although I have the help and blessing of the Zodiac Altar, in order to achieve my goals, I must also insist on training!"

He couldn't wait to start his training plan on the plane.

"Dragging a Dongfeng truck to complete the marathon, the most test of this Guinness record is the whole body's muscular endurance."

"The body is heavy, and it was originally an anaerobic exercise, just like the strong men in the Hercules competition, dragging dozens of tons of trucks for short distances."

"But the requirement of this Guinness record is to cover the entire marathon, and such a long distance and time will inevitably lead to the sport eventually becoming aerobic exercise."

"I've made anaerobic exercise a model of aerobic exercise."

Thinking of this, the corners of Yao Yu's mouth grinned slightly, and he took a pen to write and draw in the training record book.

"Since it's walking, the muscle groups of the lower body must be the focus of the focus, the quadriceps muscles on the front of the thighs, the biceps femoris muscles on the back, and the sartorius muscles on the side are all going to be to death!"

"The best and most integrated way to get the thigh muscles is naturally the squat and its various variations."

"But because of the comprehensiveness of the squat, there is an innate and insurmountable shortcoming, and the pressure on the waist and abdomen, especially the lumbar spine, is huge! Huge! Huge! ”

"Especially after the weight goes up, 200 or 300 kilograms, as long as the strength is slightly insufficient and the posture is slightly crooked, the probability of lumbar spine injury is close to 100%."

"As soon as the lumbar spine is injured, don't think about training or anything, a break of ten days and a half is considered less, full of uncertainty."

"But if the weight doesn't go up, then the intensity of the exercise for the thigh muscle groups is not enough, and I am afraid that I will not be able to achieve my expected goal!"

Thinking about it, Yao Yu was a little worried, and stuffed the cap of the pen into his mouth, and he bit hard, looking meditative.

"It seems that the only way to focus on training with isolated muscle groups is to be emphasized."

He made up his mind, picked up the pen and put it in the training plan book in his hand, and moved the pen like flying: "The best isolated exercise for the quadriceps muscles is leg lifts at various angles, and then supplemented by seated leg flexion and extension, with two movements, it is enough to abuse the quadriceps muscles to death." ”

"The biceps femoris on the back of the thigh, the best solitary exercise is the prone leg curl, the only one that doesn't have one! This action can increase the thickness of the biceps femoris, and the combination of a straight deadlift to bring the biceps femoris to the limit of extension, thus stretching the length and volume of the biceps, which is perfect. ”

"The side sartorial muscles are relatively not that important, but they also need to be practiced, and the way is the leg clamping machine."

"There are two ways to use leg clamping oil, one is to clamp inward, and the other is to prop it outward, and exercise the upper and lower parts of the sartorian muscle respectively."

"The thigh is the calf, the muscle group of the calf is divided into the anterior tibialis muscle, extensor digitorum longus, extensor pollicis longus on the front side, and the peroneus longus muscle and peroneus brevis muscle on the lateral side, as well as the triceps muscle, flexor toe longus, flexor pollicis longus, and posterior tibialis muscle on the back side, one can not be missing!"

"The triceps calf is the most important muscle in the calf, which is composed of the gastrocnemius and soleus muscles. The main form of exercise is to step on the toes, the scientific name is the calf raise! ”

"Next is the muscle groups in the waist and back and even in the neck, because the weight belt of the cart is tied to the lower back, if these muscle groups are not strong enough, it will not be able to support the huge resistance brought by the load truck for a long time!"

"The abdominal muscles are divided into two large muscle groups, the rectus abdominis muscle and the external oblique muscle on both sides. The best way to exercise is to move the lower body such as lifting the legs, so that you can completely exercise the entire rectus abdominis muscle, from the outside in, without pulling anywhere! ”

"I remember that the big ** brother once filmed a video, carrying a weight of 100 kilograms on the thighs and doing this action of hanging straight legs!"

Yao Yu thought of the thick, firm, and obviously incomparably strong abdominal muscles of the eldest ** brother, and his saliva was about to stay.

"Just take this opportunity to me to death! I believe that my physical fitness will improve by leaps and bounds! ”

"The exercise of the erector spinae muscles of the back, especially the lower back, is the initial Roman chair push-up, and the advanced is the deadlift!"

"For the middle back and upper back, a prone barbell row, and a weight-bearing shrug, these two are must-haves."

"There's one of the most classic, non-existent back workouts – pull-ups!"

"From bare hands to weights, a wide back is waiting for me!"

While writing, Yao Yu was looking forward to it, time passed quickly, and the planes began to prepare to land.

"Hey! It's a pity, why didn't I run into a hijacking or anything this time, and I can still earn some wishing power? ”

Yao Yu sighed in his heart.

Back at the pest fitness studio, he had just warmed up and was about to start masturbating iron, but Rong Kai and a few of them ran over without making a phone call.

Everyone's face was heavy.

"What's wrong?"

"Didn't I hear you say yesterday that business is so good! The crown is just around the corner! ”

Yao Yu asked quippedly.

"Crown, wool, crown!"

Rong Kai said with a dark face: "Today, the online store has been blocked!" ”

It's late, (to be continued.) )