The bow and arrow will not be able to be obtained for a while and a half, and Gao Jun did not bother to find a top-level bow, because it is not yet determined whether it is feasible, but now he can exercise Li Si's foundation first, to be honest, with Li Si's body, he was able to play ten with one hand ten years ago, no matter how you look at it, he is just an errand and miscellaneous body, but he has been favored by God and has obtained special abilities.

Gao Jun himself can't be proficient in bows and arrows, but it doesn't mean that he can't shoot, even if he can't, he can also deduce the direction of the archer's physical training, and now he has to formulate a new exercise table for Li Si.

Taking advantage of Li Si's current break free from the emotional slave, it just allows him to focus on exercising, don't look at the broken relationship between Li Si and Lin Wei, but it is difficult to guarantee that there will not be a second woman who makes Li Si unable to extricate himself, when his energy is scattered, it is not half the effort, it is so simple.

"This is the vertebrae, also called the big dragon, and this piece is the fan bone, which is the key to opening the bow. Now, you have to take a horse step every day, my exercise method is different from others, most people divide the same exercise into multiple groups, like push-ups, if others are divided into five groups, each group of twenty, this can have an effect.

But in my case, there is only one set of each exercise, until I am exhausted and I can't move even if I have the strength to feed, and I don't care about the number of times, just squeeze my body dry. Then eat a lot of meat, mainly beef and fish, so that there is no need to supplement excessive carbohydrates, otherwise the increase is dead muscle.

To put it simply, my workouts are focused on enhancing the strength of the muscles, not the beauty of the muscles, which are not bigger and better, but to make the strength move and have explosive power. ”

Gao Jun rarely explained his exercise experience and demonstrated it himself, which may not be the essence, but it involves his experience and practice.

At this time, he had already taken off his shirt, and saw that his arms were as thick as a dragon, and his eight-pack abdominal muscles were full of explosive power, undulating with his breathing, and his chest muscles were not developed, but as soon as he used his strength, his whole body was like an old tree with intertwined roots, and the muscles were staggered, as if covered with a layer of armor, making the enemy powerless to break through.

"However, my exercise method is not suitable for you, and I need to modify it slightly, so I have formulated an exercise program for you, divided into seven, each of which you exercise until you are about to get tired and then stop, and then you must not exercise that day. The next day, you build on that, one more time, grit your teeth and stick to one more time anyway, and then on the third day, one more time.

Every week, you have to take one day off, and on this day, you can't do any exercise, do this for three months, and then spend a month to stabilize, and then continue to improve, and so on, until all your potential is squeezed out, and you can maintain this state after the end, and it can't fade. "Gao Jun's method, although it is not very scientific, is definitely the crystallization of practice.

Li Si listened very carefully, but he also understood that the hard days were coming.

After a while, Li Si first carried out three arm events, the first one was push-ups, only twenty, then he knelt, panting, and fell directly to the ground. Gao Jun recorded it, tomorrow is twenty-one, the day after tomorrow twenty-two, by counting the date, then it can be tested, if Li Si does not meet the requirements, then the end will be very miserable, think at the beginning, Gao Jun himself is hellish, every day down, want to smoke a cigarette, don't even have the strength to press the lighter, you can imagine, how much physical overdraft.

At the same time, push-ups also have a variety of ways to play, such as flying clapping, and such as five-finger support, this is an evolutionary version, and it needs to be gradual and gradual, otherwise Li Si will not be able to bear it at all.

The second item is pull-ups, this also has a variety of ways to play, such as horizontal bars and parallel bars, one-handed hands, and now used horizontal bar hands, and divided into positive grip and reverse grip, Li Si is mainly open bow, so to practice the correct grip, the general school assessment, are all reverse grip, the front grip is actually relatively easier than the reverse grip.

But even so, it was only three pull-ups, and Li Si knelt again, how bad is this physical fitness, under normal circumstances, seven is the passing level, which is still according to the standard of middle school students. Gao Jun also recorded, but the area around this item was set for a week, that is, after a week, Li Si must reach four, otherwise he would be in great pain. Once you decide who to really train, Gao Jun here, there is no emotion to talk about.

The third item is dumbbells, which depends on the weight of the dumbbells, and the five catties selected by Gao Jun are equivalent to a brick, so that Li Si's hands can be carried out at the same time, twenty-eight, to the point that it is not bad, mainly because the dumbbells are light enough.

There will be many changes in these three in the future, and Li Si will be tossed repeatedly.

Then there is the fourth item, that is, sit-ups, which must be carried out after push-ups, otherwise it will affect the quality of push-ups because the abdominal muscles are pulled, which will affect the quality of push-ups, and the most difficult will affect the exercise of arms and chest muscles, but Gao Jun himself reversed the order, and how to practice depends on the individual's physical fitness, as well as the purpose of the exercise, can not be generalized.

Thirty-nine, this is Li Si's final score, it's so bad that girls can knock him out.

The fifth item is to press the legs, that is, to pull the meridians, which should actually be placed in the first step, to Gao Jun here, it naturally makes sense, after completing the first four items in a row, Li Si's body will be hot, at this time, pulling, not only can exercise the meridians, but also exercise balance and body coordination, this is also because the first few items are fixed-point exercises, don't worry about cramps and other situations, so you don't need to warm up first. The pulling of the meridians must be exercised, just as a boxer hardly uses his legs, but the meridians must be unimpeded, especially after adding the ground lock, the meridians must be practiced.

Gao Jun himself doesn't look at people who are tall and big, but he can easily complete a word horse, kicking his legs can go over his head, whether he can use it in actual combat is one thing, and whether he can achieve it is another thing.

This item reveals the stiffness of Li Si's body, which cannot be completed alone, and must be assisted, and it is assisted by the master, otherwise the meridians are easy to crush, which is an extremely painful exercise, especially for adults with stiff bodies.

Suddenly, in the training room, there was a scream like killing a pig, and this one, Gao Jun would personally help to complete it, Li Si suddenly discovered that the ability of the Awakened Wind Son was not necessarily a good thing.

The sixth item is Zama step, after a series of high-intensity exercises, suddenly calm down Zama step, the effect at this time is the best, from movement to refinement, two extremes, will maximize the consumption of excess fat, so that the amount of force precipitates into the body. It's not bad, this one lasted for two minutes, and then added ten seconds each time, which was enough, and the standard Zama step can be described as quite painful.

The last item is to hold your breath, and you don't need to use your whole body, but you have to bury your entire head in the water, which is the same as sniper training, and breath is the key. And Li Si already has a great innate advantage, ear power and wind sense, which no one can match, if it is not for the current environmental problems, and considering that firearms will be abolished fundamentally, resulting in dependence, if you leave firearms, it will be nothing, which is the same as Gao Jun's abandonment of knives.

So I didn't let Li Si practice sniper rifles, just concentrate on practicing bows and arrows.

Through the above seven items, Li Si's arm strength, waist and abdomen strength, flexible balance of meridians, breath control, and stability can be exercised to the greatest extent.

Li Si can't see the light of day anymore, and these seven exercises every day will suppress all his physical strength, but after seeing Gao Jun formulate ten super terrifying exercises for himself, Li Si was speechless, that's right, Gao Jun himself is also exercising, his goal is decathlon, no, it should be said that it is the extreme all-round of the body.

Everything is accumulating strength for the north, Li Si is destined to go with him, but this is not enough, Gao Jun plans to play a big vote this time.