The laughter of everyone made Cong Dan's heart hurt and bonus, he got up, didn't bother to say a word, and rushed towards the staff dormitory.

When he went to work in the afternoon, Cong Dan had already thoroughly washed from beginning to end, and his clothes, pants and shoes were replaced by brand new.

But this did not prevent colleagues in the coaching department from imagining his embarrassed appearance out of thin air from the gossip about the noon incident.

In the coach's office, everyone else looked at Cong Dan with strange eyes.

In the office, under the gaze of everyone, Cong Dan was awkward.

He got up and called Yao Yu and Huang De to go out together under the pretext of patrolling.

"I don't know how long the aging of this scrap decay rune is?" Yao Yu looked forward to it silently in his heart.

"Coach, I would like to ask, what is the standard posture of the squat and what should be paid attention to?" At this time, a member who was exercising saw the trio of Cong Dan, Yao Yu, and Huang De who were patrolling the field, so he stepped forward and asked.

"There are two main points to pay attention to in squats, one is to keep your back straight and tight when squatting, try not to lean forward, and the other is that your knees should not exceed your toes." Cong Dan replied casually.

"Can you help with a demonstration?"

Cong Dan glanced at this member and thought to himself: "It's okay, this is the time to establish my image of being a wise and martial artist." ”

When he came to the Smith rack, he turned his head and motioned to Yao Yu and Huang De to add three 25-kilogram barbell plates on each side of the barbell.

The six pieces of the bar total 150 kilograms, and the weight of the barbell bar of the smith frame is about the same as the resistance it provides, which is negligible.

"With the blessing of the Decay God Rune, there must be something wrong with squatting with such a large weight!" Yao Yu thought in his heart: "Don't kill someone or smash half of your body, it's not good to implicate yourself." ”

"Wouldn't it be too heavy? Do you want less? He asked kindly.

"You think you're going to be able to bench press 15! To tell you a common sense, if the upper and lower body shape is balanced and the exercise is well-proportioned, the same person's squat weight is almost between 1.5 and 2 times that of the bench press. Before Cong Dan could speak, Huang De hurriedly spoke: "You see that the coach's lower body is so thick and so coordinated, he is not the kind of popsicle man who doesn't practice his legs!" ”

"Wow! One hundred and fifty kilograms! Coach, you're really amazing. After the member saw the weight of Cong Dan to squat, little stars popped up in both eyes.

Cong Dan glanced at Yao Yu slightly and stopped talking.

"Alright! Then take protective measures. In the eyes of the two, Yao Yu adjusted the protection price at the bottom of the Smith frame to the appropriate position.

"Look at it, I'll give you a demonstration!" Cong Danniu said coaxing to the members.

He lowered his head, walked to the bar, tightened the barbar with his shoulder muscles, held the bar tightly with both hands, and his feet were slightly wider than his shoulders, so that he took a big step forward, so that his feet were about 30 centimeters more than the bar, and the whole person was in an inclined state.

"Coach, why aren't your feet on the same level as the bar!" The member asked, puzzled.

"That's for when you squat and bend under your feet, you can straighten your back, don't bend forward, if your feet and the barbell bar are on the same level, then when you squat, the weight of the barbar will be borne by your back instead of your legs, so that the weight is large, it is easy to cause irreversible damage." Yao Yu narrated.

Cong Dan adjusted his posture, carried a 150-kilogram bar and began to squat down slowly, and did not stop when his knees were bent at 90 degrees, and continued to squat down until the lowest point of the gluteus maximus stuck to the heel.

"Coach, I see that when many people do squats, don't they all squat until their knees are bent at 90 degrees? Why are you squatting down like this! Will it hurt or not, and what's the difference? The member asked.

"Ninety degrees of knees, that is called a semi-squat, focusing on exercising the quadriceps, and then down is to exercise the biceps femoris and gluteus maximus, this is called a full squat, the exercise effect is better, but generally beginners should not try, the difficulty is too great, only professionals can try." Yao Yu replied casually.

At this time, Cong Dan, who had squatted to the lowest point, was already panting like a cow under the pressure of the 150-kilogram barbell on his shoulder, and his face was flushed.

"Ahh

With a loud shout, the whole body exerted force, and the barbell slowly rose.

It's slow, it's slow.

"Generally speaking, squats, go down slowly, come up fast, just like the coach does this is the most standard." Huang Dezheng was patting his ass, and suddenly found that Cong Dan's current state was not very right.

"Yikes!"

With this roar, Cong Dan's exposed skin was bruised, the barbell rose a little slower, and his knees came to 90 degrees with great difficulty, reaching the standard of half squatting.

"Ahh

A terrible scream came out of his mouth.

I saw the position of the chrysanthemum in Cong Dan's crotch, and a round object bulged out, and it quickly became blood-red.

As if he had taken a laxative, he collapsed down.

"Bang dang!"

With a loud bang, the 150-kilogram barbell slammed into the Smith protective frame.

The protective valence is deformed and bent, and it seems that it will not be able to stop the ravages of the barbell.

"Help!"

Yao Yu, who was quick-eyed, hurriedly yelled at Huang De, who was stunned on the spot.

The two stepped forward and held both sides of the barbell on the left and right.

The loud noise also alarmed the rest of the contest office.

Soon, several coaches together, first pulled Cong Dan, who was screaming and his crotch was constantly twitching, aside, and then removed the barbell plate and called the 120 emergency number.

"It hurts! Pain! Pain! ”

His face was pale with pain, his expression was distorted, and his buttocks were bulging on the ground, and he didn't know how to twitch.

The smell of blood and mixed together and diffused.

"Cong Dan, what's the matter with your ass, I think it's smooth on the floor! There are no nails. The other coaches asked, puzzled.

"The hemorrhoids are broken!"

He chattered his teeth and uttered four words.

The speed of Zhangzhou City 120 is still very fast, and it took less than fifteen minutes to come to the scene of Weicheng.

Two white-clothed nurses used stretchers to carry Cong Dan, who was wailing, down the stairs quickly and went straight to the ambulance.

When I went down the stairs, the nurse who walked to the front desk somehow got weak, and as soon as his hand slipped, the stretcher fell directly to the ground.

Cong Dan on the stretcher crackled and rolled down more than a dozen steps, fell with a blue nose and swollen face, and lay at the gate of Weicheng in a posture.

Seeing this scene, Yao Yu secretly said in his heart: "Nima! This is the magic weapon scraps of nine pieces of nine free shipping quality, the power is so bull X, what will be the result if it is genuine! It seems that in the future, we must be cautious and cautious when using these fairy treasures. ”

In the early hours of the morning, I saw that the recommendation votes suddenly skyrocketed by 7 votes, so familiar rhythm, thank you to the readers who voted for these 7 votes. Strive to code words, continue to update, ask for collections, recommendations, and strive to accumulate character for a God of Wealth possession, which must be used on everyone.