An hour later, according to Xiang Hero's physical condition, technique and weaknesses, Xu Ming and Cui Hai became Xiang Hero's tailor-made training plan. Pen, fun, pavilion www. biquge。 info

A 5km run is completed by 7 a.m., followed by 10 sets of 30m leaps, 10 sets of 30m sprints and 10 sets of 50m sprints. With large bursts, the hero's nervous system excitability can be quickly increased, and the stretching of the muscles can be improved, and it only takes a very short time to get them into the best training state.

Eat breakfast at 8 o'clock, rest for 30 minutes and then train boxing techniques for two hours, and learn boxing theory for half an hour after a half-hour break.

This is followed by a 40-minute two-position speedball training to improve the speed and accuracy of punches. Eat Chinese food at 12 p.m., take a one-hour lunch break, and start an hour-long speed cycling training at 1 p.m. to strengthen your heart and lungs and further strengthen your thigh muscles.

After half an hour of rest, perform core strength training, 200 sit-ups, 200 push-ups, 100 plank arm flexions and 100 30-kilogram barbell shrugs as a group, a total of five sets of circuit training, without rest in between, and must be completed within three hours. Complete a 10 to 15 minute Reverse Back Arch Neck Bridge Exercise.

Sit-ups, push-ups, and arm flexions strengthen the heart muscles and upper limbs. A barbell shrug can make the shoulder and back muscles more powerful and elastic, helping to increase the strength of the blow. Bridge training increases neck muscles and body flexibility, and a thick and resilient neck reduces the concussion of the head and helps to withstand the opponent's punches.

Xu Ming and Cui Haicheng have been arguing about this training plan for a long time, and in Xu Ming's opinion, it is impossible for a novice to complete the above training plan, even if it is a professional boxer, it is very difficult.

As a result, Choi Hae-sung said that this is only half of the training volume of top professional fighters abroad, which is the gap between the domestic level and the world level.

Xu Ming was speechless for a moment, but because he had promised Cui Haicheng's autonomy earlier, he could only express his support. But if you want to complete these plans, the supporting guarantee must not be bad, but what about the cost? Wang Zhongtian's arrival is easy to say, it is nothing more than a report to the academy, but the cost of Xiang Hero is not easy to handle. That guy just said yesterday that he had no money, but from what the kid said and dressed, it looked like he was from out of town, and it should be true that he said that he had no money.

However, Cui Haicheng did not hesitate to offer to bear all the expenses of Xiang Hero during the three-month training camp, and asked Xu Ming to promise not to tell Xiang Hero.

Xu Ming asked Cui Haicheng at the time, since that kid didn't agree to change boxing, you still helped him like this. As a result, Cui Haicheng dragged a sentence, "Do you still need a reason and a reward to help people?" Immediately, Xu Ming was speechless for a long time.

In fact, Cui Haiming still has his own plans, he has been an assistant coach in the American professional boxing arena for five years, and he has seen countless talented fighters, but it is rare to have such a physical quality as a hero, not to mention that the will shown by Xiang Hero in yesterday's actual combat training is also amazing.

Although Xiang Yingying had clearly refused just now, Cui Haipeng was not willing to give up, and wanted to make a good relationship with Xiang Yingying first, and then slowly do work. At the same time, I also want to see the comprehension ability, endurance and self-discipline of Xiang Hero through this super-intensive special training. If Xiang Hero can also meet the requirements in these aspects, then Cui Haicheng will convince Xiang Hero at all costs.

……

Xiang Yingying looked at the plan in his hand intently, his eyes flashed with excitement, and he was extremely excited, he had always been alone for many years, and it was the first time he had seen such a system and training plan.

Cui Haicheng saw that Xiang Ying was a little excited, so he teased: "What! Scared? ”

"Is that all you need to train every day? Don't need to add a little more? Xiang Yingying suppressed his excitement and said in a dragging voice.

"Ugh!" Cui Haicheng was stunned when he heard this, it's not this script! Isn't it supposed to be said that the amount of training is too much? So so?

Xu Ming stared at Cui Tiancheng gloatingly on the side, laughing. Cui Tiancheng didn't bother to pay attention to him, but glared at the hero and said, "Do you know what this training means?" ”

Xiang Yingying nodded and said coolly: "I know! Otherwise, how could I ask you if there is anything else you have added? ”

"Okay! You kid cow! Later, if you don't finish training, you won't have to finish eating. Cui Haicheng said with a glare.

"Rest assured! I must finish it in advance, and when the training is completed, I am ready to go and see Brother Wang! Xiang Yingying was scared to death, and he dragged another sentence without paying for his life.

"Good! I'll see how you kid advances later. Cui Tiancheng felt that Xiang Yingying was talking a little bit at this time. This training plan is less than half of some of the top fighters abroad, but these fighters are not able to adapt to this training volume from the first time, and they are gradually increased according to the training process.

This training plan is based on the metamorphosis physical condition of the Xiang Hero, so the initial amount is deliberately increased by this much, just like seeing where the limit of the Xiang Hero is. If Xiang Hero can complete two-thirds of the training volume within the specified time from the first start, Cui Haicheng is sure that Xiang Hero can complete it all after one month, and the training volume can be increased by 20% after three months. But Cui Haicheng didn't expect Xiang Yingying to say that it could be completed, and it would be completed ahead of schedule, which was undoubtedly beyond Cui Haicheng's estimate, and it also made him feel a little unhappy.

Ten minutes later, Xiang Yingying, shirtless and wearing a pair of athletic shorts, was taken to a small outdoor training ground near the gym by Xu Ming and Cui Haicheng, along with several other fighters.

According to Xu Ming's requirements, these fighters will participate in special training together, and if they can't persevere, they will take the initiative to quit, resume normal training, and stick to the key training.

This kind of training to challenge the limits of physical fitness is extremely boring, and the morning training is easy, but when it comes to core strength training, some young fighters have given up, and only some fighters with excellent physical fitness and strong willpower are still persevering.

Especially when it came to the third group, the young fighters were defeated one after another, and only Xiang Ying was still holding on.

Sweating profusely, Xiang Hero's chest rose and fell violently, this was already the fourth set of cycles, and the time had already passed two hours. The difficulty of training this core strength was indeed beyond Xiang Hero's expectations, but he still gritted his teeth and persevered. Especially at the end, when doing push-ups and plank arm flexion and extension, the body was trembling, but Xiang Yingying still persevered.

As time passed, the frequency of Xiang Hero's movements became slower and slower, but he still completed it meticulously. Finally, after two hours and forty minutes, after surviving the limits again and again, Xiang Yingying finally ushered in the last and most difficult training to strengthen the neck muscles.

The hero of the Neck Bridge Training Project had been in contact with a fighting training gym in his hometown, so he did not ask Cui Haicheng for guidance, but made a very standard wrestling Neck Bridge move alone.

In fact, the wrestling neck bridge action not only exercises the neck muscles, but also has benefits for the hip muscles and back muscles, but this action is difficult to do, especially after a lot of physical exertion.

In the end, Xiang Yingying finally completed the neck bridge training with great effort, which took a total of two hours and fifty minutes, ten minutes earlier than the estimated time.

Today's Xiang Hero gave Cui Haicheng and Xu Ming a great shock, looking at the sweat marks of the human shape in the gym, they were silent for a long time......