When Shi Xiuzhu heard that she was going to do sit-ups, she hesitated a little and said, "This...... I also do it a lot when I'm at home......"

The female man looked at the fat on Shi Xiuzhu's waist and abdomen, and said with a slight smile: "Many people can do it, but few can do it standardly." Let's not do much today, a group of ten, a group of five. ”

It's really not much, at least that's what Shi Xiuzhu thinks.

"You're going to help me press my legs?" Shi Xiuzhu asked.

The female man shook his head and said, "The sit-ups that press the legs are all aimed at the thighs, and the abdomen is not exercised much." We are practicing 'ingots'......"

"Ingots?"

The female man lay down on a practice blanket and made a standard "ingot-up", explaining: "Sit-ups are called 'abdominal curls' to be precise, and they rely purely on the strength of the abdomen to roll up the body, like ...... Like shrimp. The kind that wants to press the leg is that he exerts force on the humerus and waist, and it doesn't mean much to the abdominal muscles. You try it......"

Shi Xiuzhu learned the posture of a female man and lay down, trying to make an "ingot", and after a while, she said: "So laborious? ”

The female man shrugged: "Abdominal muscles have to pull up almost all of their weight, of course, it takes effort, but the effect is absolutely nothing to say!" Don't stop, make ten in one sitting. ”

Ten is enough. This is also Shi Xiuzhu's limit, and when she does the ninth, her posture is no longer very standard. Fortunately, Shi Xiuzhu herself is very light, and it is not particularly difficult to do crunches, but if she has a large weight, she wants to do it. The first group was done, Shi Xiuzhu was obviously out of breath, and her abdominal muscles were a little uncomfortable. The female man let Shi Xiuzhu rest for a full minute this time before doing the second group.

In the second group, Shi Xiuzhu's abdominal muscles have already adapted a little, although they can only do nine, they are no longer uncomfortable, and instead of a feeling of soreness. The next few sets each had one less than the previous one, and by the time the fifth group had only done five, it was no longer possible. The female man was satisfied with this result, after all, she did it herself with Lin Xuefei's body, and it was only at this level.

"Oops, I'm so tired!" Shi Xiuzhu reluctantly stood up, gasped a few times, and then smiled, "But it's quite comfortable." ”

The female man didn't say anything, but pointed to the stepper and said: "When using the stepper, you can't rely on the calves, try to exert force in the lower abdomen, push the thighs, and run on the treadmill too, try to take big strides...... Well...... Anyway, we're not for a marathon, so the amplitude of each movement is as large as possible, and the energy consumed will be more if you throw your hips and use your abdominal muscles to run in stride......"

Shi Xiuzhu nodded, pointed to the bicycle and asked, "Why don't you do that?" It is said to work well......"

The woman said: "The effect is good, but the resistance of spinning bikes is greater than that of bicycles, and people who have just started will tremble when they pedal for a long time, and they can't stand steadily." Besides, why do you want to come here on a bicycle? In the future, you will have the opportunity to meet enthusiasts in the premium membership area and ride together on weekends! ”

Shi Xiuzhu glanced at the female man meaningfully and said, "It's only been a day, you know so much......"

The woman's heart tightened, and she immediately said: "I just like to read theory, and I am also a layman in practice!" ”

Shi Xiuzhu smiled, took the female man's hand and said, "Let's go, let's go together!" ”

………………

While helping the rookie members to do exercises, the sissy practiced by herself, paying attention to Shi Xiuzhu and the female man from time to time, and seeing the female man exercising seriously with Shi Xiuzhu, she was finally relieved. Look at Shi Xiuzhu again, although she is panting and sweating profusely, her face is much more ruddy than usual, and her spirit has become very good.

As time went on, the FIT members gradually left. After Shi Xiuzhu got off the stepper, she went to the treadmill and jogged for about half an hour. Compared to outdoor running,

During the period, there were a few single members who tried to find a way to talk to Shi Xiuzhu and the female man, wanting to find out the bottom and see if they could "date", the female man had no experience in this area, and he seemed honest in the face of men's accosting, and he would answer honestly what others asked; Fortunately, Shi Xiuzhu is a person who has come over, and all kinds of men have seen a lot, and a few soft "knives" stabbed past, and those men who wanted to have some sexual encounters immediately retreated.

"You're just too honest, why do you answer whatever others ask?" After Shi Xiuzhu drove away those people, she taught the female man a little "mourning" and said, "Most of the men who take the initiative to talk to you on this occasion are not pure-intentioned. If they take out a business card and say that they sell insurance or wealth management products or something, I would be interested in saying a few more words to them, and the bragging rights will definitely not be good, understand? ”

"Oh, oh!" The female man nodded again and again. When a female man is still a man, he has no experience in love, and chasing women is basically in a state of secret love, and he can't talk to anything, and he will be nervous when he sees a woman; Seeing men talking to themselves, there is no psychological defense, just now the situation is quite good, if these men are chatting and scattering cigarettes, maybe the female man will really take over and light a one to brag with them...... Fortunately, smoking is not allowed in the lobby of the gym, otherwise the comedy will turn into a tragedy in an instant.

Looking at the time, at half past seven, Shi Xiuzhu said to the female man: "It's almost, they are still waiting for us to have a celebration banquet!" ”

The female man nodded and followed Shi Xiuzhu to the dressing room. Both of them were wet and sticky, but their bodies were very comfortable. Fitness is different from bodybuilding, fitness pursues health and body lines, and bodybuilding pursues large muscles. Before the body exchange, Shuai Xiaobing was ready to develop from fitness to bodybuilding, and now he is starting from scratch and going through the fitness road again. However, Lin Xuefei's figure is already very good, and she can't follow the path of a muscular woman.

Fitness is actually very tiring, and this tiredness is not physically exhausting, but habitual. From the moment you decide to work out, you have to say "goodbye" to all kinds of vices, and from then on, you must regularize your life, follow the fitness schedule, don't go to nightclubs or nightclubs, and at most once a week you can be "presumptuous", and you can't mess around. Most people ultimately fail to get rid of some bad habits, and the most difficult thing to adjust is the work and rest time and control the appetite. Sleeping lazily and greedy for food are the natural enemies of fitness, and if you can't change them, your dreams will eventually come to naught.

It is difficult to keep fit, and it is difficult to "persevere".

Fortunately, Shi Xiuzhu and Lin Xuefei's foundations are very good, and their lives are also very regular, and they usually control their diet and daily life well, but they are a little afraid of sports, and the freshness of just getting in touch with the equipment is still there. In addition, the female man did not give Shi Xiuzhu a lot of weight and strength all at once like a rookie, but chose a weight and strength that was lighter than Shi Xiuzhu's bearing capacity, and first cultivated Shi Xiuzhu's good impression of sports. This favorability is not psychological, but physical.

Many people who want to exercise and lose weight are very anxious, and they can't wait to start practicing today to see the effect on the same day, and they can't wait to start directly according to those standard tutorials on the Internet or magazines, and they can still stick to it on the first day, and after two days, they can't stand it physically and psychologically, and finally give up.

In fact, exercise is a long-term process, the shortest cycle is about four weeks, the essence of exercise is to cultivate habits, take the first step of exercise and fitness. The female man herself is mentally prepared, and she is also a person who has come over, knows how to persist and grit her teeth, and directly puts the standard weight on herself; But what she arranged for Shi Xiuzhu was the strategy of low intensity in the first cycle and slowly increasing it in the future. Shi Xiuzhu's physical fitness itself can adapt to a dumbbell group of about three kilograms, but the female man prepared two kilograms for Shi Xiuzhu, in order to make Shi Xiuzhu feel happy in exercise every day through this low-intensity exercise, so after a cycle, Shi Xiuzhu's body will form a natural reaction, and at this point in time, she wants to exercise, like a cigarette addiction. When you reach this stage, you increase the intensity, and the effect increases by leaps and bounds.

After a short break in the locker room, Shi Xiuzhu not only did not feel tired, but was full of energy, easily stood up and prepared toiletries, pulled the female man and said: "This time I am full of energy, go, take a bath!" ”

"Forehead......" The female man was stunned for a moment, then gritted her teeth and nodded, "Take something!" "Anyway, I've already seen it, and besides, the sissy must know that this kind of thing can't be spared, so it's better to go straight to it. Besides, Shi Xiuzhu's figure is quite good, except for a little fat on her waist and abdomen, she is generally quite eye-catching...... And there are also a few female members taking a shower at this time, going to see ...... It's also earned.

Although the mood is excited, the female man no longer has the conditions for physiological reactions, and the legendary wood has a small JJ...... In less than two days, the female man saw everything she had always wanted to see but had never seen for more than 20 years, but the tragedy was that she couldn't do anything now even if she saw it all......

"Xue Fei, help me wipe my back!" When the female man was staring at the various "water" and "dew" used for bathing to express her entanglement, Shi Xiuzhu handed over a back towel and said lightly.

"Rubbing your back?" The female man was a little confused.

"That's right!" Shi Xiuzhu didn't defend at all, "Don't you wipe it?" ”

"Oh......" The female man took the back towel ignorantly, and Shi Xiuzhu calmly turned around and waited for the female man's "thief hand".

The female man felt that her hand was shaking a little, and after taking a few deep breaths, she trembled and carefully touched Shi Xiuzhu's smooth back with her fingers. It was slippery, delicate, and so white that there were hardly any blemishes, and although the shower was constantly spraying water, the woman still felt that her mouth was dry.

Suffer! The woman felt like she was about to cry.