Huhai Sports Medical Center.

The doctor, Hu Zizi, is in his fifties, a famous doctor at the Huhai Sports Medical Center and a friend of Zhang Yuanshan.

At this time, he sat behind his desk, holding an inspection report in his hand. Sitting opposite him sat his old friend Zhang Yuanshan and the new top scorer Liu Yun of Huabing.

Hu Zizi looked at Liu Yun: "You are Liu Yun?" ”

Liu Yun nodded: "Yes." ”

From Hu Zizi's face, Liu Yun could see a hint of suspicion. He was worried, could there be something wrong with his body?

Hu Zizi held the report card in his left hand and rubbed his temple with his right hand. Then he looked at Liu Yun carefully, and muttered, "It's weird, it's really weird." ”

Zhang Yuanshan was a little impatient: "Lao Su, don't sell it." What are the results of Liu Yun's various physiological indicators? ”

Liu Yun also asked: "Doctor, there can't be anything abnormal about me, right?" ”

Hu Zizizi put down the report sheet in his hand: "Abnormal? No. Your physiological indicators are too normal! Normal..... Unusual from ordinary people. Needless to say, blood tests and whole-body gamma scans are routine disease tests. Check the results and you are in good health. In terms of exercise physiological indicators, the morning pulse was 45, the exercise heart rate was 120, the maximum oxygen uptake was 4.05, the pyruvate was 0.95, and the lactate was 4.0。。。。。。 Normal, some 。。。。。 Abnormal. Let's put it this way, these indicators are normal indicators for a thirty-year-old athlete! Also, your myocyte test, myofiber density... It's the standard of a thirty-year-old! Are you really 。。。。。 this year Forty-five? ”

Zhang Yuanshan was surprised: "You mean, Liu Yun's physiological indicators are normal?" ”

Hu Zizi shook his head: "Normal scary!" Let's put it this way, he is now forty-five years old, but he can reach the standard of a thirty-year-old in terms of physiological indicators! ”

Liu Yun was puzzled when he heard this. At the beginning, Zhang Li told him about the Germans' electroshock gorilla experiment. Shouldn't you really be like that gorilla, after systematic training, you can have the physical fitness of a young orangutan?

Zhang Yuanshan asked Hu Zizi: "If I give Liu Yun C5 standard physical training, can his body withstand it?" ”

The C5 standard mentioned by Zhang Yuanshan is one of the physical training standards. It is mainly aimed at football and basketball players aged 30-35.

Hu Zizi said: "With his physiological indicators, C5 standard training, his body will definitely be able to withstand it." Even C4 has the potential to adapt. ”

Zhang Yuanshan slapped his thigh: "Lao Hu, it's okay to have your words!" ”

Zhang Yuanshan took the report card and took Liu Yun to the hotel where he was staying.

According to Liu Yun's morning pulse, exercise heart rate, maximum oxygen uptake, pyruvate, lactate content and other data, Zhang Yuanshan began to list Liu Yun's physical training program one by one.

Zhang Yuanshan saw that Liu Yun was a little bored in the room, so he said, "You can watch TV for a while, and I can make a training outline in about an hour." ”

Liu Yun turned on the TV, but his mind was not on the kimchi TV series. He began to think about what had happened in the past few months. Perhaps the electric shock rejuvenated him, similar to what the old people call rejuvenation. Your balance and reaction speed have been greatly improved. That would explain why he was able to do so many feints with the superstars of the big five leagues that he had only seen on TV before.

And my physical fitness is not good, perhaps because of the lack of systematic physical training. It's right to think about it, Huhai Dongxing is a C-level team after all, and there is no dedicated physical coach. Since joining the team, he has been running circles around the stadium with young people. As soon as he was out of breath, he thought he was 45 years old and asked head coach Zhao Qiyou to stop. Zhao Qiyou has never embarrassed him, and when this happens, he stops training.

It's like a young person's body, if not exercised, sooner or later it will become dying. This can also explain the cramps that I can walk in the whole "walk" position.

Your body is like a virgin land that has yet to be developed. Since ancient times, there have only been tired oxen, but no fields have been cultivated.

Liu Yun has completely thought it through now. If you want to gain a foothold in Huajia, you can only listen to Zhang Yuanshan and systematically train your physical fitness according to scientific methods!

An hour later, Zhang Yuanshan finally made a training outline.

Zhang Yuanshan handed the training outline to Liu Yun, Liu Yun took it and looked at it, and he knew why Zhang Li said that his father was the devil coach. At the same time, I also know what scientific and systematic physical training is.

And I saw that the outline was listed:

1. Strength training

1. The number of headstands increases every day 2. The number of times of throwing a solid ball with both hands increases every day 3. Hands hold the head, and resistance is given when the neck is rotated, and the number of times per day increases 4. Push-ups, the number of times per day increases 5. Pull-ups, the number of times per day increases. 6. Bench press (horizontal, up-slope, down-inclined, wide, middle, narrow) daily increasing number 6, dumbbell daily increasing number 7, prone dumbbell arm flexion and extension daily increasing. 7. The number of barbell pitch rows increases every day 8. The number of long-distance passing and shooting exercises increases every day 9. The number of dumbbell exercises in the sitting and lying position increases every day.

2. Waist and abdominal strength exercises

1. Sit-ups, supine leg raises, supine rapid body bending. The number of daily increments increases

2. The number of lateral push-ups is increased every day

3. Shoulder the dumbbell to do the body precursor and body rotation to grab the mechanical bell

4. Provoke the air rotation and tuck the abdomen to push the ball hard

3. Jump training

1. Standing long jump, multi-level jump, frog jump, and step jumping

2. Shoulder the dumbbell and hold the bell to jump up continuously

3。。。。

4。。。。

。。。。。

12。。。。。

4. Aerobic endurance

1. 1000, 2000, 3000 meters distance

2. Run regularly for 10 minutes

3. Boots run long distances

。。。。。

8、。。。。。。

5. Anaerobic endurance

。。。。。。

6. Flexibility training

。。。。。。

It took Liu Yun nearly fifteen minutes to go through the entire training plan. There are a large number of sub-items under each of the major items.

Zhang Yuanshan said to Liu Yun: "Don't let this long training list scare you. I'm doing it to you to the C5 training standard. C5 is for players aged 30-35. In fact, it is not rigorous to use age to represent the training level. After all, everyone's physique is different. Miura Conscience of the Wakoku J2 League, at the age of fifty, is still using the C5 training standard. At the age of 48, Matthews trained even close to the C3 standard. It's all nonsense, it's up to you to stick with this month's C5 training. If you can persevere, don't dare to say anything else, playing as a substitute in the Chinese League team will definitely not suffer too much in terms of physical fitness! ”

Liu Yun nodded: "Elder Zhang, don't worry, I will definitely not live up to your expectations." ”

Zhang Yuanshan smiled: "Live up to my expectations? If you're wrong, don't let yourself down! I always say to the players who are training: I know you call me the devil coach in private. But physical fitness is for you to practice for yourself, not for me! No pain, no gain. I guess the elementary school teacher has taught you this. ”