"Coach, today we have taken a breath for you and cleaned up Wei Cheng enough!"

After more than ten minutes, Huang Jinwei, who had recovered some strength, got up and began to invite merit.

"Yes! Oh, yes! ”

Several other fat men also struggled to get up, vying to speak first, for fear of falling behind.

Several people rushed to talk about the great achievements they had done to Weicheng today.

"Nima! Don't you want to be so powerful! ”

"Traffic police, taxation, fire fighting, and local ruffians are all on the battlefield!"

Yao Yu looked at the fat men in front of him and said in a daze: "Hearing you say this, it made me feel a bad breath in my heart!" ”

"Although my ancestral massage technique is effective, it consumes a lot of energy on my own energy, and I can't overuse it originally, but since you have helped me so much today, I must satisfy you."

As soon as the words came out, several fat men smiled like flowers on their faces.

Yao Yu secretly calculated in his heart: "There is still a wisp of wish power left in the zodiac altar, except for Huang Jinwei, the four fat people are accepting the wish power conversion for the second time today, each person needs to consume two threads of wish power per five hundred grams of fat, and four people are eight threads, so I still have two threads left." ”

"Huang Fatzi's words, he has already received two wish power conversions before, if he comes a third time, he will need four threads of wish power, and the first wish power in the altar is not enough, so he can only go back and talk about it."

"And if they develop an over-reliance on the conversion of willingness, it is not good, fitness is such a thing, mainly depends on the persistence and dedication of the accumulation of time to be reliable." After thinking about it, he already had a plan for today's personal training plan.

"The 15-story vertical marathon just now warmed up, it feels pretty good!" Yao Yu said with a smile: "Look at the amount of sweat you have sweated when you climb downstairs this time, it is estimated that you have several catties!" ”

"Do you want to do it again?" He asked quips.

"Poof!

Syllable!

Bang!

Yes! ”

Several fat men finally stood up, and when they heard Yao Yu say that they wanted to do it again, they all reacted extremely violently.

There are people who are so scared that they fart - this is a good thing, and it proves that understanding and understanding is conducive to gastrointestinal peristalsis and is the first step towards health.

There are those who directly have weak legs and feet and fall to the ground.

Huang Jinwei even looked at Yao Yu with that loveless expression.

"Hey, hey!" Seeing the faces of the fat people, Yao Yu smiled and said, "Just kidding! Don't worry. ”

"Today, in addition to arranging for you to do a moderate amount of weight loss exercises, I also teach some fitness knowledge."

"The first fitness common sense is: exercise and exercise should be moderate, pay attention to a step-by-step process, and understand your body's instinctive reaction. Don't be stupid and take it for granted to die, you must know that in the news reports, some fools overpractice every year, and the striated muscles in their bodies are dissolved. ”

"Especially for people who have just started exercising or have stopped exercising for a long time and then resumed exercising, it is even more important to understand this truth, too much exercise will only make you farther and farther away from health!"

"You know, fitness is not a hot brain, just take a dumbbell and lift it casually. It is a broad and profound discipline, and the human body is an incomparably sophisticated machine, which can cause irreversible damage to the body if you are not careful, so it is important to have a professional fitness trainer. ”

"Simply put, it can make you get twice the result with half the effort, and broadly speaking, you can use the most scientific and effective method to help you achieve your goals in the shortest time!"

"Coach, the goal of obese people like us must be to lose weight, what should we do?" Huang Jinwei asked with a tireless expression on his face, and several other fat men also looked at Yao Yu with blank eyes.

"Some people will think that losing weight is to reduce their own weight, so they don't eat or drink, and they are hungry to the point of endocrine disorder, which is a misunderstanding."

"The fundamental nature of weight loss is fat loss, which is to reduce the percentage of body fat on your body weight." Yao Yu took a dumbbell in his hand and gestured in his hand and said.

"Fat loss?"

Huang Jinwei looked a little puzzled when he heard this word.

"That's right, it's fat loss."

After Yao Yu put down the dumbbells, he hung himself on the horizontal bar, and said while doing his back up: "Fat loss is divided into three parts - one is to control the taboo, that is, to control the fat content of food and the intake of high-calorie food. The second is through aerobic exercise, which depletes the muscle energy in the body and then promotes the conversion of fat into carbohydrates, which are then broken down and consumed. The other is to increase one's own muscle content through anaerobic exercise, and the muscles will consume calories all the time in daily life, thereby reducing the proportion of excess calories in the body converted into fat, that is, muscle gain. “

"What is the difference between cardio and aerobics?" Wang Bin asked after putting on the big black glasses on the bridge of his nose.

"To put it simply, low-intensity, long-term exercise is called aerobics, because in this process, your body will inhale a lot of oxygen through breathing and consume a lot of calories, such as jogging, swimming, cycling, climbing and other ......."

"Anaerobic exercise is an intense, short-term exercise, the purpose of which is to deplete the energy in muscle cells, break down muscle fibers, and then regrow, so as to achieve the purpose of muscle gain."

"Coach, I have heard people mention that there are three trump card movements in fitness, saying that these three movements are done well, and if you keep doing them, your body will not be much worse? Is there such a thing? Chen Yi, the big fat man who was like a mini walrus paralyzed on the ground as soon as he entered the door, asked.

"This is the last question today, there is such a thing, the three trump card movements are: squat exercises occupy half the length of the human body muscle groups of the lower body, deadlift mainly exercises the lower back muscles, chest press exercises chest and arm muscles."

"Chest thrust? I like it! ”

Hearing this, Huang Jinwei smiled obscenely: "It seems that you are also a fellow practitioner, coach!" Let's discuss it together. ”

"I didn't expect the chest push to be one of the three trump card movements of fitness, our brother went to the chest push every now and then, why didn't he see the body getting better? Could it be that the posture is not right and the standard is the reason? ”

Yang Kesong, who had sagging chests, touched his fat chest that was super B and C, and said with a full nature.

"In other words, what kind of chest press can also exercise muscles? Ask to share! “

Several fat men all looked at Yao Yu and said.

"Where are you around Wanda? Yao Yu asked casually, and as soon as the words came out, he knew that something was wrong.

Sure enough, several fat men looked at themselves with a smile.

Only then did he realize that he had said it smoothly and was almost taken into the ditch.

"Chest press, oh no, bench press! Bench press! Bench press! ”

"That's all for today's fitness theory class, let's start the practical exercises!" After speaking, Yao Yu began to these five obscene fat men to death with a plan, purpose, science, and efficiency.

Two hours later, the setting sun slanted into the fitness studio, and in the afterglow, all five fat men collapsed to the ground in the same position—on all fours, motionless, so tired that they didn't even have the strength to speak.

"Let's get a massage and relax!"

As soon as Yao Yu spoke, several fat people instantly even gasped a little louder.

"Ah...... Yes...... Yes! ”

A minute later, a continuous, undulating wail rang out in the pest fitness studio.

"Coach, why do you have to use your fists for massage!"

"That's to make you feel better and relieve muscle pain!"

"Can you not kick so hard!?"

"The same thing!"

"Why are there over-the-shoulder falls!"

"Because I combine ancestral massage techniques with Thai massage techniques, the results will be better."

Yao Yu felt sorry for his hard-won willingness, and also in order to establish the belief in the hearts of fat people that it is not easy to lose weight, it is even more difficult to gain muscle, and it is important to persevere.

In the afterglow of the sunset, he incarnated as a master of SM, and the five fat men were punched and kicked by him and fell over the shoulders, and one by one the pain made the fat all over his body tremble!

However, at the same time, the wish power in Yao Yu's body also turned into a warm current and poured into the bodies of four of the fat people, and the feeling of converting fat into muscle was wonderful.

The four fat men were in this state of pain and happiness.

The only exception is Huang Jinwei, only the pain is not cool.

Under Yao Yu's massage techniques, his nose was blue, his face was swollen, and his whole body hurt, and he gritted his teeth and insisted on it for the original dream in his heart.

Huang Jinwei looked at the four people except him, his face showing an intoxicated expression, and his teeth rattled.

One minute, two minutes...... Ten minutes, twenty minutes later, until Yao Yu was sweating and panting and stopped the massage process of punching, kicking and falling over the shoulder, Huang Jinwei never felt the sourness he once had.

"Coach!"

He looked at Yao Yu pitifully: "Is today's massage over so soon?" ”

"Hmm!"

"What's wrong?" Yao Yu asked honestly and knowingly.

"I didn't feel the same sour feeling as the first two times." Huang Jinwei, who had a blue nose and swollen face, asked aggrievedly.

"The effect of massage actually comes from the degree of muscle damage and muscle fiber breakage during your exercise, that is, the harder you practice, the more obvious the massage effect." Yao Yu said seriously: "I guess there are two reasons for today-one is because you have received two massages before, and your body has a certain degree of acceptance, so the natural feeling is not so obvious." ”

"Another reason is that your muscles have developed a certain adaptability to training in the previous two days of practice, simply put, you didn't practice hard enough today!"

After speaking, he looked at Huang Jinwei helplessly.

"Okay!" Huang Jinwei accepted Yao Yu's entire authoritative explanation, and hammered the floor with a bitter face, and his heart was ruthless: "Next time, you must try your best to persevere!" ”

Today, at the request of book friends, I added some common sense about losing fat and increasing muscle, which is a bit boring, forgive me, and I will show it in an interesting way as much as possible when I look back.

The old rule - three seeks: collection, recommendation, support.

I am so honest, I must have a grateful heart, silently code words, in return!