understood that the data was not wrong, but Yi Jianlian's mood was a little bad.

The strength of the lower limbs at 56 points is really unbearable!

This also means that the difference in strength between him and Horford is not only a 7-point gap in upper body strength, but also a gap in lower body strength, I don't know how many points.

However, in a bad mood, he was still more glad because it was not too late to find out.

At this time, he didn't feel that Jessica's lower limb training for him was a bit too much, but rushed out of the toilet in a hurry: "Let's start!" ”

"Huh?" Jessica looked at Yi Jianlian, who was suddenly enthusiastic, and was a little unresponsive, and said in her heart: What's wrong with this guy? I just saw the training plan and was still worried, why did I figure it out now?

Men are all big pigs' trotters?

"Of course it's training!"

"Ah~ You said this!" Jessica's crescent eyes laughed again, "Today's exercise is relatively large, so the warm-up leg press time is also longer, I was going to tell you when I did it, but now that you are so enthusiastic, I don't think you will be afraid of these, good boy, let's start!" ”

"Ah~ah!"

Painful and happy, Yi Jianlian's warm-up began, and the familiar screams echoed in the entire training hall again, and once and twice, this time Yi Jianlian's voice was more open, without scruples.

"Okay, okay, almost, I, I can't do it, ah!"

"It's okay, it's okay, hold on, you're a man, you can't say no, hold on for a while."

In a little dirty conversation, the twenty-minute warm-up exercise was finally over, Yi Jianlian held his thighs and barely stood up, this is a side effect of stretching training, his feet are a little different from his own, and the whole thing feels like he is going to float.

Jessica was also tired and sweaty and out of breath at the moment because she wanted to press Yi Jianlian's body to prevent him from moving, and the whole European faction had obvious ups and downs, like a windy sea, with rough waves, especially this sports top was still cropped, which looked tighter and more focused.

In order to avoid adverse reactions, Yi Jianlian avoided his gaze in a timely manner.

"But it's so big!" Yi Jianlian muttered silently in his heart, just like a little cow~

***

After the warm-up, the formal training begins.

The first is squat training.

Although there are squats in the morning and afternoon, the training programs are different in both cases.

In the morning, weight-bearing squats and straight-legged deadlifts are the mainstay; In the afternoon, it is a lateral slide and back step with the help of resistance bands.

Like the upper limbs, the muscles of the lower limbs have different training methods, and Jessica uses the above different items to train the different muscle parts of Yi Jianlian.

The first is the most common weighted squat, which can be said to be the trump card movement for building the thigh muscles, and it is also a training method that can achieve quick results in the short term.

The main effect is to strengthen the bones, ligaments and tendons that cross the lower body.

There used to be a saying that NBA players don't do weighted squats because this action can damage the knee joint, but this statement is actually false.

There is a very famous phrase that came from the trainer in the training gym: "For 48 minutes, you can't always touch the ball, but you need your legs all the time!" ”

The subtext of this sentence is to change the direction to show that for NBA players, lower body strength should also be more important than upper body strength.

And anyone who exercises lower body strength is unlikely to skip the weighted squat, without which other projects simply can't be done.

It can be said that the weighted squat is the most basic action to consolidate the lower plate, just like the pile driver is needed to get up the house and lay the foundation, and the weighted squat is the best tool for the exercise of lower limb strength.

As for the fact that this action will damage the knee joint, it is even more nonsense! Only non-standard weight-bearing squats can damage the knee joint, and such a situation usually only occurs in sports enthusiasts, real athletes, who have professional trainers watching by their side, will always supervise the standard of movements, and there is no need to worry about this at all.

This day was the first day of the special training, and Jessica didn't let Yi Jianlian do too much, a group of 30, about 4 groups, and ended the project.

After resting for about 10 minutes, Yi Jianlian started the second project of the morning on lower limb training - straight-leg deadlift.

This project can be seen as a simple version of lifting tires, but it is not so difficult and not so demanding, and the main exercise is the hamstring muscle group and hip strength, which is convenient for the legs to exert force quickly.

A lot of NBA players have a quick first move because they train so well in this program. Yi Jianlian ran very fast, but his first step was not fast, which is why he couldn't get rid of Horford in the high position.

The so-called straight leg is just a name for the leg bending deadlift, the leg must still be slightly bent, but the amplitude is not as large as the bending leg deadlift.

"OK, hold on, boy, it's almost over, one more! Okay, nice, easy, great! ”

"Uhh

After the last one was done, the moment Yi Jianlian put down the barbell, he couldn't help but let out a weird low shout, just like the bad old man couldn't help moaning after drinking the liquor.

During the completion of the straight-legged deadlift action, the muscles were always stressed, which also made Yi Jianlian's whole body tense just now, and now he suddenly relaxed, and it was subconscious to make such a sound, and when he finished comfortable and noticed the embarrassment, Jessica, who was standing next to him, had already covered her mouth and chuckled.

"Yi, this voice is very manly, really!"

"You're very comforting, it's true!" Yi Jianlian pouted and replied.

The straight-leg deadlift is the second and last event of the morning on lower limb strength training, and after this project, Yi Jianlian began the special training of upper limb strength.

For the training of upper body strength, Jessica did not arrange other training methods, and still focused on bench press.

Why the NBA examines the strength of the upper limbs of the players is usually through the bench press, the reason is that at the same time of the bench press barbell, the pectoralis major muscle, pectoralis minor muscle, deltoid muscle, and triceps muscle of the upper body will be affected by this action, in a word, when bench pressing, because the legs do not have a point of force, basically the entire upper body needs to exert force, and practicing bench press is equivalent to training almost all the muscles of the upper body, which is the most convenient and effective.

Therefore, to test the strength of the upper limbs, the bench press score has become the most intuitive evaluation.

Yi Jianlian maintained a constant speed of pushing up for 2 seconds to the highest point, stopping for 1 second, and lowering for 2 seconds to the lowest point, and completed 4 sets of training with 20 pieces each.

The program came to an end, and the entire morning training session was over.