Ever since they came to North America, they haven't tried to get up at 5 a.m. to train.

Dressed, the four girls trotted down the stairs with their shoulder bags on their shoulders. There are many stairs from the 12th floor to the 1st floor, but you still have to run, this is the rule. The warm-up must be done before going to the training ground, otherwise it will be a waste of time.

Descending into the hall, the four boys were already sweating profusely and standing in the hall panting.

"Let's go!" Ye Yu pinched his waist and stood straight panting, he was so tired of running down from the 13th floor!

Eight people trotted all the way from the hotel along the sidewalk of the highway to the sea.

"Five 40 o'clock! Very punctual! "Five old men, two chief directors, four counselors, and six coaches stood in a row with their backs to the sea.

"The men's weight is two big car tires, and the girl is loaded with one big tire plus two ten-kilogram discus, and the speed of 30 meters runs!" Under the strong blowing of the sea breeze, these dozen people actually stood still and watched them drag and run.

Pulling tires is one of the important methods of physical training, which can build strength and endurance. When pulling the tire, the weight of the tire is large, the exercise time is short, and the strength is exercised. The tires are lightweight, and the endurance is exercised for a long time. Wear a harness during training, and tie two ropes on both sides of the strap to tie to the tires. Put heavy objects such as bricks or chains on the inside of the tire, and the weight of the tire and the distance of pulling should be slowly increased to avoid muscle damage.

Even if it is a practice of their endurance, it is also a way to train their strength, and the old man said that it was a punishment, but in fact he still felt sorry for the children.

"After running 30 meters, Xuanwu practiced turning over the wheel, Xia Xia followed the tutor to practice parallel bars, Baihu continued to pull the tape to practice speed and endurance, Ye Yu, Tingting, Fei followed the general introduction of sea training, Dora followed the big coach to practice reactions, and Yu Xin followed the second coach to practice leg explosion!" The chief director arranged.

Tire tipping training is a full-body comprehensive training, which can exercise the muscles of the whole body and improve the comprehensive ability!

Xuanwu stood in front of a particularly large tire under the supervision of three coaches, took a deep breath and looked at the tire in front of him.

"Turn it twice first, and then gradually increase the amount!" The coach knew the training situation after Xuanwu came to North America, so he didn't have to contact the tires and would be injured if he increased the amount all of a sudden!

Stand on your feet, squat, lean forward, lean against the tire, grasp the tire with both hands, and keep your muscles tense and raised. Xuanwu obviously seemed a little overwhelmed.

"Slow down, don't rush. We haven't practiced tires so much, and we can't adapt to normal all of a sudden. One of the coaches whispered reassuringly.

"The essentials of lifting are the same as those of high flips, and after the hips drop slightly, they are fully extended, and the starting force should be large. When the upward lift begins, aim to fully extend the knees and hips, as well as the elbows, just like deadlifts. The body should be leaning forward, leaning against the tires, with the chest being the main point of contact. The coach explained in a regular manner.

The muscles of Xuanwu's thighs tensed, and his face was already red.

"After the hip and knee extensions are complete, quickly lift one knee against the side of the tire, while the hip drops slightly, turn your hands, and use the palms of your hands instead of your fingers to support the tire. There should be no obvious pause in the movement of the tires, and the knee lift, hip drop, and hand rotation should be carried out at the same time. Finally, bring your hands close to your shoulders and rest the lower edge of the tire against your upper chest. Then just push it up. ”

Holding back enough strength, he directly flipped the tire forward, back and forth two or three times, and slowly increased the amount so that Xuanwu began to slowly get used to the method again.

………………

White Tiger's side

"We run six sets of 10m switchbacks, which is not very difficult for us, but since you haven't practiced much since you came to North America, we are slowly ramping it up."

If you compare the instructors in Asia with the instructors in North America, Asia should have the most advantage. Their approach is to look for graduality, not to be forced.

Switchback run, according to two markers, start from one of the points (starting point), run to the other marker (end point) according to a certain distance according to the requirements, turn around immediately after knocking down the marker with your feet or hands (no need to bypass the marker) and run back to the starting point, continue to turn around and run to the finish line, and do a number of back and forth turnbacks between the starting point and the finish line according to the requirements of the exercise.

The key to the switchback run lies in the switchback technique, and the quality of the switchback technique has a great impact on the final result.

The difficulty does not seem to be too big but it is very tiring, and the requirement for the White Tiger is to run at the height of the center of gravity of basketball, which is even more tiring.

"Take the right foot touching the line or the right hand touching the marker as an example, when running to the finish line, generally 2~3 meters before the end point, slightly reduce the running speed, reduce the center of gravity, run to the end point, face the finish line or marker sideways, the left lower limb into a flexion squat, the right lower limb extends to the finish line or slightly in front of the braking and is ready to kick the ground to start, the upper body presses down, touches the line with the foot, the upper body turns to the forward direction, the right foot quickly kicks the ground to start, and continues to run forward quickly."

"I know!" The white tiger stared intently at the cylinder 10 meters away.

"But our requirement is to run the first round and go to the second round and come back, and so on." The tutoring requirements are not excessive, they often practice like this in Asia, but after staying in North America for so long, these eight people are afraid that they will return all the content of their training in Asia to them a long time ago!

"6 groups! Begin! ”

“……”

…………

Compared with the previous two groups, Chu Xia had a miserable batch here, and after jumping a set of horizontal bars, he had to lie on the ground and do a set of 30 push-ups.

Repeat until you have done 4 sets of push-ups, then you can practice parallel bars.

"You've changed! Torture! Chu Xia sat and shouted in push-ups.

"It's not that we've changed! It's you guys who are so comfortable in North America! So much so that I have forgotten how I used to train. Do you really think that training in North America is really amazing? You ask Xuanwu! Is he still as strong as he used to be? "Counseling has a gloomy face.

He watched the Xuanwu competition, and his strength was not as good as before, but his skills and speed and endurance were better than before.

Even if you take the offensive and defensive route now, but when you meet a player with full strength, you can be knocked out in just 3 moves!

"4 sets of push-ups, jump parallel bars after practice!" The one who gave the order was the direct instructor of Chu Xia gymnastics.

She didn't deny that Chu Xia's gymnastics had indeed improved, but she watched all the competitions since she came to North America, and all the gymnastics movements she had been assigned to her before, and most of those movements had been changed.

It's okay, it doesn't matter! But why is it that Swan Gymnastics, which used to score 9.6-9.8, can now only score 9.5?

She was puzzled.

………………

The three swimming teams were even worse, and they were arranged by the chief guide to practice in the rough waves.

Against the wind and waves, the butterfly freestyle on the sea surface is very difficult. And Tingting kept practicing the spinning movement in the sea.

(End of chapter)