After Filinshan pointed out Lin Hao's weaknesses, she pulled out a folder from the drawer. Pen, fun, pavilion www. biquge。 info

"This is a training plan for what you need to strengthen."

"At the same time, there is also an extreme training plan attached to it, that is, the plan is based on the limit of what your current physical condition can bear."

"It's also important to note that a training plan for some muscles that are too hardened may not be suitable for you."

"After all, muscles are very person-oriented, and we have given several references, and you can decide the specific choice at that time."

"Okay, thanks." Lin Hao said.

"It's my profession, and it's all about it."

"Okay, can you give me a copy of this information?" Sister Ru asked.

"Absolutely."

Lin Hao and Sister Ru had to catch a flight after getting the information, and they didn't have a long chat with Fei Linshan.

It's three o'clock in the afternoon.

"I'm back." Lin Hao stretched his waist and said.

"I've only been there for less than a week, like a wanderer who has been away from his hometown for many years." Sister Ru put on sunglasses and said.

"Don't you know that there is a saying that life is like a year?" Lin Hao retorted.

"Then you mean that you have a miserable life with me, and your life is like a year."

"You said it yourself, I didn't say anything."

……

Lin Hao and Sister Ru went home separately, Lin Hao and his parents had a good dinner, and at night, they rode a motorcycle to Uncle Liu's sports tube.

"Stinky boy, you're back. Did you bring any souvenirs for your uncle? Uncle Liu said with a reasonable face.

"Don't worry, I'll give the specialties to Sister Ru, just ask her to get them when she comes." Lin Hao patted his chest and said.

"Count you kid into it."

After a while, Sister Ru also came.

"Uncle Liu, how are you preparing?" Sister Ru asked.

"You two, both of you are one and the same, and you're ready in the office." Uncle Liu said.

"Uncle Liu, the specialties are all in my car, and I also specially brought the Kinmen sorghum from Baodao back to honor your old man." In the end, Sister Ru's voice became quiet.

"How many bottles did you bring?" Uncle Liu turned around and looked, making sure that his wife was not there, and asked quietly.

"Don't worry, it's enough." Sister Ru also said quietly.

"Haha, it's been ready for a long time." Uncle Liu immediately laughed and said.

"So let's go to the office and look at the training plan?" Sister Ru gestured.

"What an office, lie to you, just go to the stadium." Uncle Liu said with a wave of his hand.

Sister Ru looked at Uncle Liu inexplicably, and her heart was instantly bottomless, before going to Taiwan, Sister Ru specially asked Uncle Liu to arrange Lin Hao's basketball skills training during the summer vacation.

"What are you doing in a daze, hurry up and keep up." Uncle Liu turned around and shouted.

Uncle Liu threw a basketball into Lin Hao's hands, and at the same time held a basketball himself.

"Boy, take a closer look, what I'm teaching you now is one of the key skills of a small forward." Uncle Liu said solemnly.

Uncle Liu took the ball, accelerated from beyond three points, and then went straight to the basket.

"Do you see clearly?" Uncle Liu turned his head and asked.

"Huh?" Lin Hao hadn't reacted yet.

"Isn't that the most common layup? What's so special? Lin Hao complained in his heart.

"Didn't you just ask you to watch it carefully?" Uncle Liu scolded.

"Uncle Liu, can you do it again?" Lin Hao asked weakly.

"Look, now I'm going to show you a low-handed layup again." Uncle Liu said.

"Dribble first, then feel like it's about the distance, and grab the ball with both hands."

"Put the ball away, then take three steps to the basket, and when you shoot, keep the ball hand hand naturally open, palm up, and hold the ball safe."

"Finally, I give the ball a light pass, hit the rebound and go to the basket."

"Did you see it clearly this time?" Uncle Liu asked.

"Huh? Well! Lin Hao nodded and said.

"Let's practice." Uncle Liu waved his hand and said.

Lin Hao picked up the ball, repeated Uncle Liu's action just now, took three steps, grabbed the ball, stretched out the ball with one hand, and gently sent the basketball into the basket.

"When you jump, you must be strong, jump with your right foot, and bend your knee with your left foot." Uncle Liu shouted from the sidelines.

Lin Hao took the ball again and walked to the outside line and did it again according to Uncle Liu's request.

Lin Hao had a feeling that this layup action was so similar to a big hook move.

At this time, Lin Hao remembered what Uncle Liu said at the time: 'Hooking hands is a kind of deformation of layups. ’

Lin Hao remembered the usual action of hooking his hand in his mind, and then analyzed it from the side, except for the action of the hand, the other parts of the body were almost the same.

Lin Hao picked up the ball again and made a layup again.

This time it was much smoother than the previous two times, and Lin Hao himself felt like this.

It's as if you don't need to look at the hoop to put a basketball in it.

"It's too slow, hurry up." Uncle Liu shouted.

Lin Hao immediately raised the speed.

"Okay, keep up this pace and make 5 layups back and forth in the whole court." Uncle Liu shouted.

Lin Hao still felt very relaxed for the first time.

After the second round trip, the muscles began to send a message of tiredness.

When the third round trip is finished, the tiredness on the calves is several times stronger.

"Keep up the speed, now Lao Tzu will give you a minute, if you haven't finished it you will die." Uncle Liu's roar resounded through the arena.

Lin Hao, who had just been a little slack, immediately raised his speed.

At the fourth time of the round trip, Lin Hao's calves were already trembling.

Lin Hao gritted his teeth and ran the fifth back and forth, and then leaned over and supported his knees with both hands.

Lin Hao gasped for breath, and his entire clothes were wet with sweat.

Sister Ru came over and handed the water to Lin Hao.

The basketball court is 28 meters long, five round-trips, 280 meters.

280 meters may not seem like a long time, but what if you had to do it at full speed?

And it is a 280-meter turnaround with a layup, which is much more physically exertional than running 280 meters at full speed.

At this time, Sister Ru, who was next to her, frowned slightly.

Sister Ru, she doesn't understand, Sister Ru doesn't understand why Uncle Liu is doing this? Why did you let Lin Hao consume so much in the first place?

Such ultra-high-intensity training can take as little as 10 minutes and as long as tens of minutes, and this time is for long-term athletes.

For people who don't exercise regularly, it may take a day to two days to recover.

And the consumption is so large at the beginning, which is very unfavorable for subsequent training, and if you are not careful, the athlete will be injured in training.

Although Sister Ru knows that this is not good in every way, Sister Ru knows that Uncle Liu is not stupid, and there must be a reason for this arrangement.

"Yes, five back and forth, it took less than three minutes." Uncle Liu patted his ass and walked up and said.

"Uncle Liu......" Sister Ru asked.

Uncle Liu raised his hand and interrupted: "Xiao Hao, your task tonight is to lay a basket with your low hand, just complete 50 round-trips, and you don't need to do anything else." ”

"Take a break when you're tired, but at least three rounds per set, and each round trip should not exceed two minutes." Uncle Liu said seriously.

"Well, I'll do it seriously." Lin Hao nodded and said.

"Xiaoru, I know what you want to ask, you are not an athlete, there are some things you don't understand." Uncle Liu said.