"Well, I feel like I've been fat for the past two days?" Dai Zhiwei was in front of the mirror in the locker room of the fitness club, pulling his little belly with his hand, very helpless.

His body management has always been good before, although he is not a muscular man, he can also see the six-pack abs and the muscle lines of the body.

But I didn't expect that after going home and eating Dai's mother's home-cooked food every day, he couldn't control his mouth at all after he hadn't eaten Chinese food for almost half a year, plus he stayed at home all day, and the most exercise was to go to the supermarket to shop, and within a few days, his little belly was about to bulge.

"Oh, I'm going to be ninety-nine to one!" Dai Zhiwei hurriedly put on Under Armour's tight training clothes and walked out of the locker room, although the sportswear is tight, but he is still a proper fitness male god in black.

Because it was the first day of fitness, Zhang Haolin personally took Dai Zhiwei to warm up, and he could complete the warm-up alone.

He first did a few sets of warm-ups under the guidance of Zhang Haolin, and then exercised on the elliptical machine for nearly ten minutes, spending a total of about ten minutes before and after.

Dai Zhiwei's fitness goals are completely different from other students in the fitness club, naturally not just to get in shape, after all, he is a football player, not a bodybuilder or a fitness enthusiast, he is to strengthen his core strength, leg muscle strength, and enhance balance.

Therefore, Zhang Haolin's fitness plan for him is completely different from other people in the club, but the fitness method is not much different from most people, and the daily training is also carried out one project after another, each project focuses on training one to two muscles, dividing the muscles of the whole body into several exercises, and just like that.

Because today is the first time to practice, the amount of training arranged by Zhang Haolin is not large, and the first item is leg training.

Zhang Haolin arranged a total of four movements for Dai Zhiwei's leg training project, each action is four to five groups, twelve times as a group, two leg kicks, a squat machine squat, and finally four sets of standard barbell squats to end the leg muscle training.

After completing a set of leg presses, Dai Zhiwei's forehead had begun to sweat slightly, and he gradually felt that the muscles in his legs began to become congested.

Zhang Haolin provided him with a self-made functional drink, which is actually a heated Gatorade, as for the diet that bodybuilders are accustomed to, he didn't dare to try it for Dai Zhiwei, such as protein powder and the like, although it works quickly, it will form a big body in two or three weeks, but the side effects are too great, and most of them are useless.

In fact, Dai Zhiwei believes that the best sports drink is boiled water.

After resting for about two minutes, Zhang Haolin asked Dai Zhiwei to stand up and prepare for the second set of movements.

After practicing the second group, Dai Zhiwei walked to the squat machine while wiping his sweat.

Although he mainly focuses on increasing his core strength and does not pursue any muscle latitude too much, but in terms of leg muscles alone, his leg muscle dimension is still amazing - after all, he is a football player who can shoot tiger shots.

When Dai Zhiwei finished the squat machine squat and rested, Zhang Haolin had already stuck the shoulder pads on the barbell bar and beckoned him to come over after resting.

Dai Zhiwei tightened his waist guard that he had just relaxed, and carried the barbell with all his might.

"Shhh

Dai Zhiwei waited for the barbell to hit his shoulder, and suddenly felt that the power was a little too light, and he almost didn't feel the weight on his shoulder.

Seeing Dai Zhiwei's reaction, Zhang Haolin showed a surprised expression, after all, this weight is already good in domestic fitness, and Dai Zhiwei feels like carrying an empty pole.

Zhang Haolin knew that such a weight would not play a role in building muscle at all, let alone exercising.

"Whoa!"

Zhang Haolin helped Dai Zhiwei put the barbell back on the shelf, re-added counterweights on both sides of the barbell, added five kilograms of pieces at first, and then tried to make it light, replaced the five-kilogram pieces, and added ten kilograms, who knew that it was still a little light after the shoulder.

After debugging back and forth several times, when Dai Zhiwei determined the weight, Zhang Haolin found that the two ends of the barbell rack were now thirty kilograms on one side, and the twenty kilograms of the barbell bar were eighty kilograms.

Standing in front of the pole, Zhang Haolin hesitated, but Dai Zhiwei had never practiced standard barbell squats before, so he didn't have any other thoughts.

He bent down, put the barbell bar on his shoulder, and felt that the weight was similar to what he usually felt when he warmed up, so he put his hips back and squatted down in a sitting position.

After the whole body squatted completely, with a slight force, he stood up again.

After doing a total of sixteen, Dai Zhiwei put the barbell bar back on the squat rack.

Untied the waist support on his waist and rested for about a minute and a half, Dai Zhiwei felt that the sense of vitality in his body seemed to be getting stronger and stronger, and the muscles of the entire leg seemed to have a different kind of heat, which was not the kind of fatigue after exercise, but a kind of pleasure.

Gently stomping his leg twice and rubbing the muscles of his legs, Dai Zhiwei seemed to feel that the muscles he had exercised were healing rapidly.

Fitness people understand that exercising is actually tearing their muscles, waiting for the body to repair these damaged muscles, the body will not be the same, what is the original or what is the same, the fiber of the magic muscle will grow thicker, to prevent the next time the muscle bears such a weight and is injured.

This is the principle of heavy weight exercise, constantly tearing the original muscles to grow thicker and larger muscles, which is the basic practice method of so many big muscle tyrants in the bodybuilding industry.

Now Dai Zhiwei has such a special feeling, as if the muscles in the legs that have been trained are being repaired quickly and quickly, and after completion, a signal was found to Dai Zhiwei: Come on, Lao Tzu may bear more weight!

The barbell plate was re-applied, and this time it was added to 100 kilograms, and Dai Zhiwei felt that it was still a little light when he carried the pole, anyway, no matter what he said, he definitely did not reach his current maximum weight.

However, this time Zhang Haolin did not agree to add more importance, Dai Zhiwei is now going to be a group, not the biggest weight!

After all, Dai Zhiwei is a football player, not a weightlifter.

Standard free squats, the first set of sixteen.

Dai Zhiwei's side was very relaxed at the beginning, but after ten years, he gradually began to struggle a little, and by the sixteenth time, although he was not exhausted, he was also a little panting.

Zhang Haolin helped put down the barbell and loosened the waist support, and Dai Zhiwei quietly felt the muscles in his legs.

"Get up, third group!"

This time, Dai Zhiwei did sixteen standard squats, and the last one felt the feeling of exhaustion.

The barbell rack was put back on, and he released the waist guard and rested for about three minutes, waiting for the sense of vitality to fill his body again, Dai Zhiwei once again carried the barbell bar.

This time Dai Zhiwei didn't have the last scenery, the original sixteen standard squats were not completed, only eleven were done, and the eleventh leg trembled a little when he squatted up again.

This time, Zhang Haolin didn't let Dai Zhiwei continue to do it, so he helped him directly put the lever back on the barbell rack.

Feeling that the strength on his shoulders was unloaded, Dai Zhiwei loosened his waist guard.

Turned back to the place where he put the water cup, took a sip of water and slowly swallowed it in his mouth, and loved the soreness on his legs as he swallowed.

Soon, what Dai Zhiwei felt this time was not only a feeling of sourness and numbness, but also a hint of "floating" along with a sense of vitality.

This fluttering is not a good thing, in fact, it is a trembling leg, indicating that Dai Zhiwei's muscles are a little unbearable.

It took almost five minutes for the feeling of fluttering in the legs and stomach to disappear, but the soreness and numbness in the muscles did not disappear completely this time as it had just now, but remained there.

However, Dai Zhiwei is only halfway through the training, and then he has to train the upper body muscles and waist and abdominal strength.

Compared with having absolutely first-class leg strength, the muscle strength of his upper body is very average, and it is even inferior to those white-collar workers who are old in the fitness club.

After all the training this morning, he took out his mobile phone and looked at it, and Dai Zhiwei found that before he knew it, he had been in the fitness club for almost three hours!

Zhang Haolin has also been accompanying Dai Zhiwei and praised: "It is worthy of being a big star who can win the Europa League Golden Boot, and his physical fitness is really outstanding!" ”

Dai Zhiwei didn't say much, so he just smiled and nodded.

Zhang Haolin said: "Okay, that's all for today, let's talk about it next time!" Wait for a shower and a massage to relieve the soreness and promote muscle gain. ”

"Shhh During the massage, Dai Zhiwei realized that it was okay when he was exercising, but now that it is over, the taste is ...... What a sour one!

After the workout, Dai Zhiwei had to complete a shower, massage and a fitness lunch, which can be regarded as the first fitness process.

"Hey!"

Just as Dai Zhiwei walked to the elevator with his bag and was about to take the elevator, a woman stopped Dai Zhiwei.

"Huh?" Dai Zhiwei looked puzzled, but he recognized that this was the female instructor who taught paddle board yoga before.

The female coach said: "You are Dai Zhiwei, right?" My name is Chen Yuanyang! Be your future paddleboard yoga instructor. ”

Zhang Haolin is really ready to arrange yoga training for Dai Zhiwei, and now many football players have already begun to practice yoga, and practicing yoga can help football players improve their flexibility and stability.

In particular, practicing yin yoga can help them improve their body joints, connective tissues, fascia and other aspects of the body, and use yoga to help them reduce and avoid sports injuries.

After listening to her, Dai Zhiwei saw that she also stretched out her hand, so he had to stretch out his hand: "Hello! ”

"I just saw you do a standard barbell squat, how many kilograms?" Chen Yuanyang asked while looking at Dai Zhiwei's figure.

"A hundred kilograms!" Dai Zhiwei replied casually.

"Oh! Pretty good! ”

After Chen Yuanyang said, the elevator happened to arrive, so the two entered the elevator together.

Dai Zhiwei especially hates taking the elevator with half-baked people, because in such a small confined space, it is inevitable to have a sense of embarrassment.

Fortunately, the speed of the elevator is very fast, after getting out of the elevator, Dai Zhiwei was ready to say goodbye to this girl, who knew that Chen Yuanyang did not hesitate at all, and said directly to Dai Zhiwei: "We have a yoga instructor's party tonight, if you want to come, maybe you can meet a few beauties who practice yoga!" ”

As soon as Dai Zhiwei saw Chen Yuanyang's expression, he knew that if he went tonight, maybe the girl he would "know" was the one in front of him, at most after going back and forth once or twice, and even tonight he was eighty percent sure that he could "know" her to bed!

"Getting to know" Chen Yuanyang to bed is probably something that many people in the fitness club are happy to see.

The girl who can serve as a yoga instructor in a super-high-end fitness club like Zhang Haolin is naturally in good shape, with a height of one meter and early sevens, slender and tall but with convex and backward curls, which is very attractive.

Chen Yuanyang's appearance is also around 90 points, otherwise Dai Zhiwei would not have forgotten it when he saw it for the first time.

So after hearing Chen Yuanyang's proposal, Dai Zhiwei almost stiffened slightly, as a sign of respect.

Unfortunately, he felt the soreness in his legs and arms again.

Now that he is in pain even taking off his clothes, it is really not suitable for him to do any exercise tonight.

"Another day!" Dai Zhiwei rubbed his shoulders and smiled bitterly, "It's so sore!" Let's go in a few days! ”

Chen Yuanyang is also an old man in the fitness club, and he knows that when he starts to practice strength, he is like this for the first few days, so he smiled sassily and said, "Then add a WeChat first, and I will send you some key points for practicing yoga in the future." ”

"Thank you so much!" Dai Zhiwei didn't refuse this time, as long as it wasn't a micro-business, he and the beauties added > "Then chat!" After adding WeChat friends, Chen Yuanyang raised her mobile phone and turned around and walked to her car.

"Alas, I'm sick!" After getting into the car, Dai Zhiwei knocked on his forehead, and he was speechless about his unchanging lust.

However, he also found a reason to excuse himself, who let him not have the opportunity to get together with Yang Chaoyue after he came back?

After returning to China, he also went to find Yang Chaoyue, but now this "village flower" may have been stimulated by her boyfriend to be a big star in football and became motivated.

Last month, she participated in the women's group selection competition held by Wenlan Culture by chance, and finally became its trainee, and formed a women's group with 7 other girls, and is currently undergoing training in dance, music and other aspects, and can't be reunited with Dai Zhiwei at all.

Without the company (restraint) of his girlfriend, Dai Zhiwei, an old driver, became ready to move again during the holidays......

(End of chapter)