Lin Ge walked to the barbell bar, easily grabbed the barbell bar, put the barbell bar on the back of his neck, grabbed the barbell bar with both hands, looked straight ahead, and said: "Grab the barbell bar, look straight ahead, and the legs should be as wide as your shoulders." Then bend your knees and slowly squat down until your thighs are parallel to the ground, pause slightly, and then squat and stretch your knees to resume the movement. When squatting, it takes about three seconds to complete, pause for about one to two seconds, and squat for about two seconds. Repeat the exercises every day until you feel exhausted. Remember, don't rush and don't force it when you're really weak to avoid injury. ”

After Lin Ge explained the essentials of the movement to me, and then demonstrated to me again, he can carry 200 kilograms of squats, in fact, he has reached the level of the world's top athletes, so the 40 kilogram barbell is simply easy for him.

After Brother Lin's demonstration, he replaced me with practice.

Since it was the first time, although I remembered the essentials of the movement, after grabbing the barbell and carrying the barbell on my shoulder, I still made a small mistake, the barbell bar was slightly offset, and the left distance was slightly longer.

Brother Lin hurriedly corrected me and said: "The center point of the barbell bar must be behind the neck to ensure that the gravity is not unbalanced, otherwise, it is still easy to get injured." ”

I said, "Got it, Ringo." I was about to squat, but at this moment, Brother Lin stopped me again, patted me on the back, and said, "Straighten your waist." ”

Brother Lin's shot was very light, but it hurt so much that I almost screamed.

I tossed too crazy with Li Xiaoling last night, and I really couldn't bear my waist.

But I'm embarrassed to scream, after all, I want Brother Lin to know that I hurt my waist by doing that kind of thing, how can I be embarrassed?

Holding back the pain in my lower back and taking a long breath, I straightened my waist and slowly squatted, stopping when my thighs were parallel to the ground, and then slowly squatting up, following the essentials of the movements taught by Ringo.

After doing it once, Brother Lin nodded slightly and said, "The action is right, the barbell is a little light, I'll add another ten kilograms to your side." ”

Before, one side was twenty kilograms, and the two sides added up to a total of forty kilograms, which is converted into eighty kilograms, which is relatively easy for me, but adding ten kilograms on one side, that is sixty kilograms, one hundred and twenty kilograms, and the pressure is quite large.

After all, weighted squats are no more difficult than weighted walking and weighted squats.

I frowned secretly, but I still didn't say anything, I also wanted to see if I could do it with sixty kilograms.

Add 10 kilograms on each side, and I feel that the pressure has suddenly increased a lot, and I feel heavy just standing like this.

I exhaled secretly and started squatting.

When the thighs were parallel to the ground, I wanted to pause for a few seconds, but I didn't expect to be able to withstand the pressure anymore, and I lost my center of gravity and sat down on the ground.

"Be careful!"

When Brother Lin saw the barbell smashing down, he hurriedly stepped forward and reached out to grab the barbell to prevent the barbell from hitting me.

Brother Lin easily took the barbell away, then frowned, and said, "Xiao Kun, your strength is very small, you can't do one hundred and twenty catties, it seems that you can only start with one hundred catties." ”

I felt quite embarrassed, looking at Brother Lin, I easily grabbed the barbell, but I couldn't do it when I held back my strength, and said at the moment: "Brother Lin, I exercised less, so I made you laugh." ”

Ringo said: "It's not too late to exercise, I'll change you for another 2.5 kg barbell plate." After that, he changed the barbell plate for me.

With the addition of two 2.5 kg ones, I tried again, and I still felt a lot of pressure, but I was already able to barely do squats.

After seeing that I had done it three times, Brother Lin nodded and said, "Start with 50 kilograms, stick to 100 times a day, when you feel relaxed, add another 5 kilograms, and so on, until you can lift a 200-kilogram barbell is considered a small achievement." ”

The 200-kilogram barbell is just relative to the average person, and it is still not particularly outstanding, and there is no one in ten thousand.

The real one in ten thousand is the kind of eight masters, a 400-kilogram barbell, just the number of 800 catties can scare people to death.

But I also know that if you want to practice like the Eighth Master, you can't do it in a short time, you have to accumulate it for a long time.

Brother Lin immediately said: "You have mastered the essentials of squatting, and now I will teach you how to exercise the hardness of your legs, you follow me." ”

I said yes and followed Brother Lin out of the villa building and into the courtyard.

It was impossible for Ringo to come and instruct me often, so he planned to teach me how to practice at a time and let me practice on my own.

When he got to the yard, Ringo walked straight to a pine tree and said, "The best way to train the hardness of your legs is to hit hard objects, you can start by kicking the tree, and then you should kick the bricks and steel pipes." ”

"Steel pipe!"

I couldn't help but be taken aback, human legs are flesh and blood, how can they collide with steel pipes?

Brother Lin said with a smile: "A real master, you can kick a finger-thick steel bar with one kick, pay attention, the steel bar is not a steel pipe, and kicking the steel pipe is nothing." ”

I said, "So how far has Ringo got?" ”

"I'm so far from a real master that I can only kick and break three bricks," said Ringo. I'll show you how. After saying that, he found three discarded bricks from the yard and stacked them on top of each other, followed by a loud shout, and raised his foot and kicked it down.

There was a thud, and the three bricks stacked on top of each other suddenly dissolved into countless debris.

My eyes were wide open, and if I hadn't seen it with my own eyes, it would have been hard to believe that one leg could have such strength.

If you want to kick yourself like this again, you probably have to be injured.

Brother Lin immediately said: "There are quite a few fierce people in Xicheng, and there are at least twenty of them who can do this, so if you want to go further on this road, you must exercise yourself crazily." ”

I nodded and said, "I know Ringo." ”

Ringo said, "You try it first." ”

I walked over to the pine tree, looked at the trunk of the pine, and kicked it violently.

"Ugh!"

The kick hit the trunk of the tree, and the trunk was unharmed, but I couldn't stop covering my feet and jumping away in pain.

Brother Lin smiled: "It was like this at the beginning, it would be good to practice for a long time." ”

Resisting the pain, I walked up to the pine tree again, gritted my teeth and kicked the pine trunk again.

Every time I kicked it, I felt a sharp pain in my foot, but I gritted my teeth and stoiced and didn't give up.

After about fifty kicks, Brother Lin said, "It's okay, let's get here today, and just keep practicing later." ”

I withdrew my legs, sat on the stone bench in the yard, picked up my trousers, and saw that my calves were all swollen, and I couldn't help but sigh in my heart, it seems that it is not so simple to improve my strength.

Brother Lin developed a training method for me, including three aspects, one is to enhance the strength of the weight-bearing squat, just like the cultivation of internal strength in martial arts, the second is to play boxing to hone the actual combat skills, which is like a move, the third is to exercise the strength of the legs, which is like a weapon, these three complement each other, indispensable, no strength, even if there is a strong actual combat skills, it cannot cause a fatal blow to the opponent, no actual combat skills, it will only be beaten everywhere, these two things are like internal and external cultivation, and the strength of the legs is a weapon of attack, If you can break the steel bar with one kick, why not be afraid of the opponent's blow?

After talking to Brother Lin in the courtyard for a while, Brother Lin's mobile phone rang suddenly.

Brother Lin took out his mobile phone and looked at the caller ID, his brows immediately furrowed, and he stood up and said to me, "Xiao Kun, I'll answer the phone." ”

I said yes, and Ringo walked to the corner of the courtyard and made a phone call.

He didn't say a few words, then hung up the phone and hurriedly walked over, saying, "Xiao Kun, there is something temporary, I have to go." ”

I was worried that there was some trouble, so I asked, "Brother Lin, is there something wrong?" Need help? ”

Brother Lin looked at me and said, "It's that I have made progress in buying the people in Xicheng, and I have a chance to kill Song Chaodong today." ”

When I heard Brother Lin's words, my heart tightened, is there a way to kill Song Chaodong?

But he was afraid that Brother Lin would repeat the mistakes of the past, and after bringing people over, it was actually a trap, and he was surrounded by Chen Musheng and his people, and hurriedly asked, "Is Brother Lin sure?" ”

Brother Lin said: "There is a great deal of certainty, I let the person from Xicheng who was bought by me trick Song Chaodong into the territory of the Brotherhood, there should be no problem." ”

When I heard Brother Lin's words, I was relieved, if the Brotherhood's territory was to move, I wouldn't have to worry about Chen Musheng bringing a large number of people to kill it, after all, it was impossible for the Brotherhood to let Chen Musheng make trouble in their territory.