"Why do you keep looking at me? Why don't you change your clothes? Shi Xiuzhu, whose upper body had been completely "exposed", looked at the female man's stunned expression and asked curiously, "What's wrong with me?" ”

The female man was excited, and quickly swallowed his saliva and shook his head: "No, no! Sister, you're in such a good shape......"

Shi Xiuzhu's face was rarely flushed, she looked down at her chest, and said softly, "There are more than thirty people...... Yaya is in the first grade, what else is good? ”

The female man continued to swallow: "It's really good-looking!" ”

Shi Xiuzhu was a little embarrassed by the female man, and subconsciously covered her upper body and said, "You are not allowed to see it!" I've been with my sister for so many years, and I haven't seen enough? ”

The female man immediately said, "No! I can't get enough of it in my life! ”

Shi Xiuzhu was stunned for a moment, and then said with a smile: "You little girl, why do you look at your sister like a man?" Your figure is much better than your sister's, take off the mirror yourself! After that, he stretched out his hand, gently pinched the female man's chest, and jokingly said: "If you look at it again, when you change your clothes later, my sister will take all the pictures, and let you go back to the dormitory to see yourself!" ”

The woman knew she couldn't look like that anymore, so she grinned, jumped half a step, and went back to her locker to change her clothes. After changing their clothes, the female man and Shi Xiuzhu both stood in front of the dressing mirror in the dressing room and tied their hair. Both of them have long hair, and when they exercise, they get in the way, so it is inevitable to pull up their hair and put on a sweat-wicking headband.

"Huh? Xue Fei, why do you tie your hair so casually? Shi Xiuzhu saw the unfamiliar movements of the female man, and asked a little strangely, "You usually feel the most sorry for your hair, and it takes hundreds to do it once, but now you don't care?" ”

The female man immediately said: "It's just too distressing, so I don't usually wear braids, so many years...... I'm not used to it anymore. ”

Shi Xiuzhu smiled dumbly, shook her head helplessly, picked up the comb and stood behind the female man, patted the female man's hand, and carefully combed the female man's hair. When the female man saw Shi Xiuzhu's focused expression, she was a little inexplicably moved: "Sister...... Thank you ......."

"What else do you want to mention to my sister!" Shi Xiuzhu said with some disgust, "It should be my sister who thank you." ”

The female man didn't know what Shi Xiuzhu owed Lin Xuefei to say this, but she didn't dare to ask more, so she had to quietly enjoy this moment full of warmth, but her eyes carefully looked at Shi Xiuzhu's body through the mirror. Shi Xiuzhu was wearing a one-piece tights, but the style was much more conservative than the dance practice clothes, at first the female man didn't particularly understand why Shi Xiuzhu chose this style, and after careful inspection, she found out the reason.

Because of work, Shi Xiuzhu has not exercised for a long time, and the child is no longer young, Shi Xiuzhu's figure is inevitably a little out of shape. The chest is okay under the "arch guard" of the underwire ring and sponge, but some fat inevitably appears on the waist and abdomen, and if you wear separate clothes, the fat on the waist and abdomen will definitely be squeezed out. Shi Xiuzhu was out of desperation to choose a style that could cover meat.

After figuring out the reason, the female man asked, "Sister, what exercises are you going to do today?" ”

"I don't know...... Shi Xiuzhu was also a little dazed, "I haven't even tried it...... How do you practice? ”

The female man thought for a while and said, "Then let's start with the beginner first!" In recent times, the exercises have mainly focused on the lower back, abdomen and ...... Thigh. Let's find ...... in a minute. Shuai Xiaobing, let him assist in doing a few sets of dumbbell movements, move the muscles of the whole body, then do sit-ups, then get on the stepper to do aerobics, and then jog on the treadmill for a while when these are done......"

"So much?" Shi Xiuzhu was a little surprised, "Won't you be tired?" In the evening, there is also a celebration banquet for Haifeng! ”

The female man smiled: "Not only will it not be tired, but it will also make you feel better and have a better appetite!" ”

Shi Xiuzhu was a little suspicious, and the actions under his hands had been completed; Quickly helped the female man comb her hair, tie her braids, and then skillfully pinned her hair with a hairpin, patted the female man's shoulder and said, "Let's go, go out and try it first." ”

When I arrived at the hall, I found that there were more members in the hall who were exercising. At this time, ordinary members have already left work, and members working in the city do not want to endure the pain of traffic jams, rather than wasting time in traffic jams, it is better to sweat at the gym, take a shower, and then go home after the traffic jam period.

When the two women appeared in the hall, the eyes of all the members immediately lit up, and the people who were doing the action became more and more energetic. There is no way, ninety percent of the female members who come here are senior members, and they usually do not appear in the ordinary member area on the first floor, so women in the ordinary member area have always been a scarce resource. Now that two beauties appear at the same time, this accelerates the hormonal secretion of many members.

Looking around, the female man found that the sissy was assisting a rookie in the barbell area to do bench presses, which was also a technical job and could not be disturbed. Because when rookies do barbell bench press, they often choose inaccurate weight, and the barbell often can't come up when it goes down, and it is easy to have accidents; In addition, rookies sometimes have less balance than old birds, and they are easy to roll over when pushing the barbell, so things will be big. So when the rookie practices the barbell bench press, the sissy must press the rookie's body next to him to maintain balance, and he has to help when the barbell can't go up.

Since you can't call a "wingman", the female man can only go into battle in person to guide, anyway, she is experienced, and the current defect is that the strength of this female body is insufficient. However, the current level of strength is more than enough to deal with a rookie like Shi Xiuzhu.

"Sister, let's be here!" The female man led Shi Xiuzhu to the dumbbell area, picked a pair of three-kilogram dumbbells from the dumbbell rack, and "move the joints first." Sister, you follow me to do it. ”

The most strenuous exercise Shi Xiuzhu has ever done in her life is the 800-meter run test in middle school, of which 400 meters are walked. Under the guidance of the female man, Shi Xiuzhu first moved her joints, and then took a pair of two-kilogram dumbbells to do a full-body exercise.

This is a set of unisex movements, the movements are simple, the results are good, and there are no special requirements for the venue and equipment. First put the dumbbells on the ground, then squat, grab the dumbbells, stand up, lift the dumbbells above your head, hold the dumbbells in both hands and slowly return to the natural sagging state, and finally bend down with your legs straight, stand upright, finish the action, and do it again.

It seems simple, but in fact, after going through the whole process of this set of movements, more than ninety percent of the muscles in the whole body have been exercised. This set of movements has extremely low requirements for the venue, as long as you have a pair of dumbbells, even a place the size of a bathroom can be done. As for the effect of the exercise, it depends on the weight of the dumbbells.

Generally speaking, it is best to do a group of five to seven, and it is best to do five sets until you are exhausted, if you develop to a group of twelve, and you can continue to do twelve sets, then it is time to increase the weight. Older birds generally start to add weight when they find that they can do seven to eight sets.

The biggest advantage of this group of movements is that a set of movements can exercise the whole body as a whole, which is the highest comprehensive efficiency for people who are short of time, and at the same time, because it is an action to exercise the whole body, it focuses on shaping the lines of the whole body. In many gyms, even professional bodybuilders will choose this set of movements as a casual supplement after training large muscles in order to make their whole body lines smoother and more aesthetically pleasing. For some "telephone poles" that have no muscles in the whole body, this set of movements is quick to get started, and the risk factor is not large, and obvious muscle lines can be seen throughout the body after a cycle (four weeks).

Of course, the biggest advantage of this set of movements has also become its biggest flaw, which is a balanced movement between aerobic and resistance exercises. It can meet the requirements of most people to shape the body, but because it is not very specific, it is difficult to train large muscles.

But fortunately, most women in the Celestial Empire care about men's wallets and don't care about men's muscles, compared to muscular men with good figures, it seems that cream Xiaosheng is more popular, so there are not many men in the Celestial Empire who pay attention to exercising large muscles, and this set of combination actions is enough to "eat all over the world".

The entry-level movements that the female man prepared for Shi Xiuzhu at the beginning actually wanted to adapt Shi Xiuzhu's muscles all over her body through low-weight exercises, and by the way, she experienced the pleasure of slightly sore muscles and sweaty body after exercise, so that she would not be so reluctant to exercise. The sit-ups and steppers in the back are arranged for the fat on her lower body, and the treadmill at the end is for complete fat burning.

Many members like to do cardio and then strength training on the treadmill, but this is completely reversed. Do strength training first, because strength training only increases muscle, rarely burns fat, and after the strength training is done, the body's glycogen is almost consumed, and then it is just aerobic to do it, and the fat burning efficiency is super high.

Shi Xiuzhu did the first group under the guidance of the female man, because the weight was not large, Shi Xiuzhu did ten in the first group, and after a break of forty seconds, the second group was still ten, and when it came to the fourth group, it could only do eight, and the fifth group did six and ended hastily. It had only been a little over five minutes, and Shi Xiuzhu was already sweating profusely, and her collarbones and both arms were shining with greasy light.

"How does it feel?" The female man asked with a smile.

"It's comfortable, I should be able to do it again after a while." Shi Xiuzhu shook her arm and said.

The female man shook his head: "Don't work too hard in the first training, otherwise you won't be able to lift your hands tomorrow." When your muscles are adapted, I will teach you to play barbell, as long as the action is standard, you can play for a month to get out of the 'waist socket'! After that, the female man wiped the sweat on the dumbbells with a towel, put the dumbbells back on the dumbbell rack, and continued: "Go, sit-ups!" ”