The time unconsciously reached ten o'clock in the evening, and it was finally time to rest, in addition to the first day of personal training, in view of the diligent and serious attitude of his subordinates, Lin Fan finally felt at ease to start the shopkeeper, anyway, everything that should be taught has been taught, and the rest is only the problem of proficiency.

Except for some key issues of personnel appointment and dismissal, Lin Fan handed over the rest of the training work to the captains, and they have always performed very well, the training intensity is even greater than Lin Fan, everyone is very serious, and they are very ruthless to themselves, and no one complains about being tired.

Lin Fan was relieved to be the shopkeeper, except for the luck of equipment and materials, and then occasionally came over to brush his face, the rest of the time he hid in his tent to exercise, the exercise methods were specially guided by the fitness coach, every time he asked Brother Hai for credit, Lin Fan always had to wait for three days, during this time he always spent time in the training room of the martial arts hall, and then after coming back, he exercised according to the method instructed by the coach.

It is not as well-equipped as the training room at home, but after a simple transformation, many fitness methods can be used, such as the simplest push-ups, sit-ups, squats, frog jumps, planks, stand-ups, etc., which do not require the help of tools, in addition to dumbbell birds, pull-ups, etc., these sports props are also very well prepared.

Fitness is actually very simple, as long as you can make up your mind and stick to it, anyone can achieve certain fitness results. However, this alone is not enough, if you want to grow faster, exercise more reasonably, and leave no future problems for the body, then a good fitness trainer is essential.

He can guide you to the correct movements, so that your exercise posture reaches the most standard level, this is actually the most critical, because if the exercise posture is not standard, it is very likely that the exercise will not have any effect, the exercise progress will grow slowly, and it may even hurt the muscles, which is a bit more than worth the loss.

In addition, he can also help you develop scientific exercise methods, according to each person's physique, divided into different training methods. How many sets of training are done per day? What is each training program? What are the number of workouts per set? What is the best way to arrange your diet?

These things seem simple, but on the contrary are the most important, only a reasonable arrangement, in order to reach the limit of everyone's exercise just right, through scientific and reasonable tempering methods, so that everyone's growth rate can reach the fastest, and at the same time through the most standard exercise, so as not to hurt themselves, will not leave sequelae to the body.

After doing a set of squats, Lin Fan rested a little, and then continued to the last set of pull-ups, all the training was planned, the training of his subordinates was almost over, Lin Fan's own workout was almost over, he couldn't get fat in one bite, he had to get up early tomorrow, so he also needed to rest early.

Grabbing the boom on the tent with both hands, Lin Fan did not rush to stretch up directly, but according to the coach's guidance, he hung slowly first, and then the whole back was hard little by little, and he was not in a hurry to finish it all at once, which would not have a good exercise effect, but would only train the lumbar muscle strain.

The latissimus dorsi muscle was slowly stretched hard, and the muscle groups of the entire back gradually joined together, slowly forming an upward pulling force, pulling Lin Fan's body to slowly climb upward, and when the head gradually reached the level of the lever, the chest muscles in front, the muscle groups on the arms, and even the abdominal muscles in the abdomen slowly began to tense and force.

At this time, the standard degree of movement is very important, if the movement is standard enough, all the muscles will form a joint force, so as to have a good exercise effect. However, if the movements are not standard, the muscle groups are likely to be disordered with each other, which will not only not have a good workout effect, but may also damage the body.

Climbing up little by little, Lin Fan did not stop like this, but kept it at the highest point, persisted for more than ten seconds, and waited until he felt that the muscles of his body really began to get tired, and then he began to decline slowly, and it was not a brush down, but slowly, little by little, from time to time, he slowly adjusted his movements, and slowly felt the process of exerting force in the muscle groups.

Wait until the arms are straightened and the body is reduced to a minimum, the muscles of the whole body are slightly relaxed, and one pull-up is just completed, and after a little rest for less than three seconds, continue to start the next pull-up.

Every time I pull up, I strive to be the most standard, and at the same time try to insist on the longest time, preferably more than one minute, so that the exercise effect is the best, but Lin Fan's current strength is at most thirty seconds, and there is still a big gap from one minute.

A set of 20 pull-ups, a 5-minute break after doing one set, and then ready to start the next set, the second set is still 20 pull-ups, continue the previous operation, take a break after finishing, and then continue to do the third set, and the last set is still 20.

Many people always have the illusion that the number of workouts is reduced as the number of workouts is gradually weakened and the body is tired.

This is actually a wrong idea, only by constantly challenging the limits of the human body, it is possible to fully stimulate the potential of the body, so that the effect of the exercise can be achieved at the best.

Since you can complete twenty for the first time, your body will naturally be able to withstand this training intensity, so the next two groups naturally don't have to reduce the number, which is purely an excuse for laziness, and it is not good for exercise at all.

After completing the last set of exercises, Lin Fan felt that his body was exhausted to the extreme, and he had been constantly tempering his body all day, all the strength of his body was squeezed out, every muscle felt sour and soft, and he really couldn't use any strength at all.

At this time, Erin and Rayla had already finished their training, and then washed up under the service of the maid, changed into beautiful tulle pajamas, and came to Lin Fan's side to prepare to serve.

Seeing that Lin Fan finished exercising, Rayla skillfully handed over the towel, Lin Fan wiped the sweat from his forehead, and then went to the outside to bathe and change clothes with the support of Erin and Rayla.

Lin Fan's tent is divided into two rooms, inside and outside, where he and his personal maid live, and outside where nine exclusive maids live, bathing and eating are generally all outside, after all, the inside is where Lin Fan lives, and it must be kept in the most comfortable state, and it is not okay to get wet or dirty.

The maids had already prepared the bath water, carefully helped Lin Fan take off his clothes, pants, shoes and socks, and then served Lin Fan into the bathtub.

The tub is rectangular, 1.7 meters long, 1.5 meters wide, and 70 centimeters high. When you take a bath, you can lie down comfortably in it, you can fully rest your tired body, and if you want, it is no problem to take two maids to wash together, and the space is spacious enough.

(The new book set sail, I hope you will support more, and the more favorites and recommended votes, the better!) ）