In the blink of an eye, it was Xin Xiaotian's fifth private lesson.

Coach Daqiang said: "From the beginning of this class, I plan to gradually increase the amount for you, after the previous classes, the painful places on the body will be better in the future, but the places that have not hurt will continue to hurt recently......"

Xin Xiaotian's heart trembled and said, "Okay." ”

But why do you say it so strictly, as if you are facing a great enemy, are you really not afraid of psychological pressure?

"Since your goal is to gain muscle and get in shape, I'm going to start today, you don't do a lot of cardio for the time being, just warm up for 10 to 15 minutes at a time."

"Okay." Xin Xiaotian nodded.

Daqiang continued: "Because theoretically, aerobic exercise will lose a small amount of muscle while losing fat, and you see long-distance runners, as well as swimmers, are thin and thin. ”

"But I can't completely throw the fat loss aside, I want to lose weight while gaining a little muscle." Xin Xiaotian has always been thinking about the task of losing 3 catties of fat and gaining 1 catty of muscle at the same time in this round.

"Yes, that's right, so my plan for you in the near future is, warm-up + a small amount of HIIT + anaerobic exercise. Among them, different muscle groups will be exercised each time, and the chest, back, abdominal muscles, hips, and legs will be exercised separately, that is, the legs will be exercised today and the chest will be trained the day after tomorrow, so that the muscles can be exercised in rotation and fully rested in rotation. ”

After speaking, Da Qiang began to take Xin Xiaotian and started exercising.

Today it is dominated by the abdomen and buttocks.

But why is it that whenever Coach Daqiang gets up, he feels like he has entered the GI training camp, and he suddenly has to carry a gun and lift an iron. Practicing the illusion of being an off-road special powerful superwoman......?

Speaking of local exercises, or divided muscle group training. Xin Xiaotian has also briefly seen some related content before.

There is also controversy on the Internet about whether it can be partially slimmed. Some tutorials are more one-sided, saying that you can lose weight where you practice; However, another theory is very certain that the matter of slimming is either thin all over the body, or it has no effect, and there is no such thing as zài practicing local thinness.

Now it seems that the former's statement may have omitted key words and phrases in the process of transcribing and reprinting each other, or it may have been unclear for various reasons, and it has simply come to the conclusion that it can be partially slimmed;

And the latter refers to. It should just be aerobic exercise. Aerobic slimming of the whole body is the process of burning calories throughout the body, and basically does not favor any fat cell, including the chest * buttocks, which subjectively want to retain the "high-quality fat".

Isn't this going around and around, and basically talking in vain?

Therefore, some people are pessimistic that the models with enlarged breasts and flat abdomen and thin waist in the photo should be born and have original genes. Ordinary people don't think about it, just look at it......

Xin Xiaotian saw dizziness at the time, and now after officially starting the small weight muscle building and shaping exercise, she slowly understood some of the statements. also refreshed their understanding,

Maybe what she understands is still not the ultimate truth, but at least it is Xin Xiaotian's personal experience. At least she began to believe that there should be a way to practice the ideal Cheng dù. At least for myself, it is a relatively satisfied state.

For example, butterfly sleeves. Every summer, the butterfly sleeves that will make most girls very annoyed bye meat, how to reduce it.

In fact, the most complete method should be: first of all, the whole body as a whole body fat loss, plus local upper arm muscle exercises, under the premise of correct methods and movements, insist on at least a few months, in order to shape a thin and tight arm like a model, and then no matter what style of short sleeves or long skirt you wear, you will not pile up a piece of flesh on the cuffs.

It doesn't sound easy at all...... In fact, there is hardly any good thing in this world, but there is almost no easy ......

Warm-up, several sets of preparatory activities, and then three sets of planks, two sets of round-trip sprints and other activities, Xin Xiaotian was already tired and panting, and after resting for half a minute, three sets of squats were next.

Before coming to the gym, Xin Xiaotian had never officially heard of the name squat, let alone the "status" of squats.

I remember when I was in school, a roommate in the same room heard others say for a while that doing dozens of squats a day can **** slim legs, so she began to insist on doing thirty or fifty before going to bed every night, and the result was ...... It didn't take long for me to feel uncomfortable in my knee, and then I gave up after struggling with it.

Now that I think about it, my roommate's actions were completely wrong.

Now I know that this was originally called a squat.

In the fitness rivers and lakes, there is a saying from word of mouth, called: no squat is not ****, which has been regarded by some people as a compulsory cheats, and the action of squat has been pushed to the position of the king of strength training, and some people even believe that if you want to judge the level of a fitness person, one of them is to see if he can do a standard impeccable squat.

When Xin Xiaotian first learned about this, she felt that she was very lonely, but then she was relieved, if she didn't understand, she didn't understand, because she wouldn't, so she came to learn slowly.

However, the first time she did a squat under the guidance of Da Qiang, Xin Xiaotian couldn't control her center of gravity at all, or couldn't figure out where the focus should be, so she felt like a ****** goose, her knees couldn't go past her toes, and her body sat back, so she smacked and sat on her buttocks.

Therefore, **** is difficult to practice, and before practicing the circle, it has already been given to the pier.

Today is the second time to practice squats, and it is also a more formal training, the so-called formal, that is, Daqiang will count, and will require that he must do enough three groups, and he will not be able to do one less.

With the experience of butt piers, Daqiang brought the highest foam roller and let her hold it with both hands, so as to stabilize the center of gravity of her body.

If you practice at home, you can hold on to the sofa, the edge of the table, you can lean against the wall, you can hold on to the wall, in short, it is good to find a place where you can borrow strength, so that you will not fall backwards.

Alternatively, you can stand in front of the sofa or chair with your calves about a fist away from the seat, and then slowly sit down towards the back, and then slowly stand up when your butt is almost on the sofa or chair.

This will at least prevent falls.

Holding on to the foam roller, stand with your feet shoulder-width apart, stand with your toes slightly out of the figure, tuck your abdomen and chest, keep your back straight, and your knees should not exceed your toes, and slowly squat down and back until your thighs are parallel to the ground......

Daqiang emphasized the essentials of the action in a row.

However, Xin Xiaotian only felt that her cerebellum had no way to control so many parts at the same time, and she couldn't control so many muscles to tense up together.

Once you put your attention on your knees, you relax your stomach again, which is not a rush at all, because your hands and feet are fixed and still, and your whole body is very messy.

Reluctantly did a few substandard squats, Xin Xiaotian already felt the abuse of this action.

Sore, sore, thighs, and tendons on knees or something, all in all, very sore. (To be continued.) )