"It's not just about arm muscle strength, it's about core, stability, coordination, cardiorespiratory fitness, explosive strength and endurance."

"It requires strong tuning and explosive power, and in the rope training, the rope is thrown and the vibrating centrifugal force of the rope is used to draw a semi-circular arc of the rope, while the body needs to maintain a certain stability to fix the posture and position. The emphasis is on overall coordination. If the left and right muscles of the body are unbalanced or the muscles are too tight, you can see that the left and right asymmetries of the rope are obvious when throwing the rope. ”

"You can use a variety of methods to manipulate the battle rope, such as cross-wave, two-handed wave, and left-right strong throws, which will accelerate your heart rate and increase your muscular endurance dramatically."

Speaking of this, Luo Qi looked at Xiang Hero with a smile and said, "Based on your strength and physical strength, I have prepared a special battle rope with a diameter of 6 centimeters and a length of 20 meters. Next, you'll need to do 5 sets of 5 minutes each, with a 1-minute break in between. ”

Xiang Yingying sighed in his heart when he heard this, the battle rope training was not a model for him, and it was also one of his fixed training subjects, but the battle rope he generally used was 15 meters long and 5 centimeters in diameter. Don't look at the increase in length by only 5 meters and the diameter of 1 centimeter, but it is this increase that makes the difficulty of battle rope training two notches higher.

What's more, it's an astonishing five sets of training. You must know that once the battle rope shakes, it can't be stopped for a moment, and this continuous outburst is the most painful, even if it is a hero, he will be tired after every training.

Although he complained bitterly in his heart, Xiang Yingying did not show it, but walked to the battle rope with a firm expression, grabbed the end of the rope and began to tremble.

The 20-meter-long battle rope quickly turned into a wave shape under the shaking of Xiang Yingying, and kept rolling and jumping on the floor, "Bang!" Syllable! Syllable! The sound of impact suddenly sounded in the training hall.

After 2 minutes, Xiang Yingying began to struggle a little, and after increasing five meters, the difficulty doubled, and he needed to exert more strength to shake the battle rope.

"Wave your hands!" With Tom's order, Xiang Hero changed from the "cross wave" at the beginning to a two-handed wave.

Another two minutes passed, and Xiang Yingying had to use his roar to stimulate his potential. The previous project, as well as the four minutes of non-stop battle rope training, made him feel a deep sense of fatigue.

"Left and right!" At this time, Tom's voice sounded again.

"Hold on! Hold on! This is a great benefit for your muscular endurance, which guarantees you a long continuous punch streak. Luo Qi was also on the side to cheer up Xiang Ying.

Half an hour later, Xiang Yingying walked back and forth in the training hall with a pale face, his lungs seemed to burst, making his breathing very rapid, and his chest rose and fell violently like a bellows.

Coach Roach and Tom looked at Xiang Hero with satisfied eyes, and behind this satisfaction, there was also a trace of shock. So far, the professionalism and ability that Xiang Hero has shown in training is amazing, which many professional boxers have not achieved.

If only based on the current training situation, Xiang Hero has surpassed the vast majority of professional fighters in the professional boxing ring.

Half an hour later, Xiang Yingying stood in front of Luo Qi again and said firmly: "Go on!" Coach Roach. ”

Roach was once again shocked by Xiang Hero's ability to recover quickly, and the planned forty-minute break ended in the middle of the week.

"Are you sure?" Luo Qi still asked a little uneasily, he didn't want Xiang Yingying to be injured in training because of his stubbornness.

"Don't worry! I know my physical condition. Xiang Yingying said with a smile.

"Okay! Then let's move on to the next one, elastic band training. As a special kind of resistance training in physical training, elastic band training can effectively improve muscle strength, physical mobility and flexibility, and effectively improve speed, strength, explosiveness, flexibility and other sports qualities. ”

"You're familiar with this training, because there are a lot of MMA fighters who have incorporated it into their routines. Because it can better control the explosiveness of your punches, it can be a good way to increase the rapid burst of muscles. ”

"But I want you to focus on footwork, fast sprints, jumps, etc. I hope that through this training, you can improve your footwork movement to a higher level in this half a year, at the very least, to keep your pace up with your offensive awareness. ”

After Luo Qi finished introducing the key points of training, Xiang Hero began to train on elastic bands again.

Soon, Xiang Hero tossed in front of the strong resistance band of the trait for nearly an hour, and the floor of the training area was already soaked with Xiang Hero's sweat.

Next, Xiang Hero conducted another training of "throwing medicine balls", which Xiang Hero had done before, but this time the weight of the medicine ball was 15 kilograms, which was 5 kilograms more than before.

In addition to strengthening the core muscles, it can also improve muscle endurance, explosiveness, coordination or basic physical fitness. However, Roach asked Xiang Hero's pill ball training to focus on speed and explosiveness.

Xiang Hero is required to pay attention to the rotation of the hip joint and waist, so that he desperately smashes the medicine ball on the wall, and requires Xiang Hero to simulate the punching action in the output, and the starting point of the entire force is to use the core muscles, that is, the strength of the abdominal muscles. Bend your knees slightly to support your upper body and lower your center of gravity.

Then, Xiang Yingying conducted a standing tension machine punch training. The Standing Tensioner is generally used to train chest movements, and Roach asks Xiang Hero to use it for reverse training, which is used to simulate punching and returning to the center. Similar to elastic band training, but the standing tension device is fixed, which allows the fighter to adjust his punch power point very carefully, and perfectly train the explosive power of a single punch.

Throughout the afternoon, Xiang Yingying was carrying out this monotonous basic training, but Xiang Yingying did not have the slightest impatience, but completed all the training tasks assigned by Coach Luo Qi very seriously according to quality and quantity.

After the afternoon training, Xiang Yingying, under the arrangement of the nutritionist, returned to the dormitory for a while, and after enjoying the press of Qu Zimo, he came to the training hall again at 8 o'clock in the evening.

For the next two hours, Xiang Hero will be trained in boxing.

During the boxing training, Luo Qi personally instructed him, and he described in detail the power skills of various boxing techniques such as straight boxing, hook boxing, and hook boxing, and asked Xiang Ying to master these standardized punching postures and power skills within a month. Only after he has mastered these basic techniques will he allow Xiang Ying to practice combination punches.