Seventy-two hours after falling, Lin Hao did not fall, and still insisted on his training. Pen @ fun @ pavilion wWw. ｂｉｑUｇE。 ｉｎｆｏ

Among them, a small incident also happened, that is, Wang Cunhou deliberately went to the southern district and asked Lin Hao some training programs to improve his strength.

Because Lin Hao was chatting, he once said that he deliberately went to Taiwan to formulate a special training plan, which attracted Wang Cunhou's attention.

"I feel like I've not grown much in the last year, and I've been doing a lot of strength training, what's going on?" Wang Cunhou asked.

Haven't you ever eaten a pig, haven't you seen a pig run?

Lin Hao has seen and used so much professional training, Lin Hao can be regarded as a semi-individual coach.

"In fact, the initial strength improvement is very simple, but the further you go, the more difficult it becomes, and you will even reach a bottleneck, which is similar to your current situation." Lin Hao said.

"First of all, let's talk about the innate factor."

"There are two types of muscle fibers in the human body, which are fast-twitch and slow-twitch fibers. The more fast fiber, the easier it is to gain muscle, and vice versa, the more difficult it becomes. ”

"Again, that's why world-class sprinters have more fast-twitch fiber genes than world-class marathon runners, and that's why blacks are generally more explosive, which is an innate advantage."

Wang Cunhou nodded slightly, thinking about Lin Hao's question.

In fact, Lin Hao first said that this innate factor was to remind Wang Cunhou whether he had the conditions to increase his strength in a short period of time.

Otherwise, it would be better to practice the basic skills of shooting and layup.

"You go on." Wang Cunhou thought for a minute and said.

"Next, I'll talk about some of my training plans and my personal suggestions, and you can refer to them for yourself." Lin Hao sorted out his thoughts and said.

Wang Cunhou took out his notebook at this time.

"First of all, don't do too much cardio before you train for strength."

"Aerobic exercise is very important for fat loss and physical strength."

In fact, this is why many people say that the best way to lose weight is to run and swim.

"Because after strenuous aerobic exercise, the body will be in a deficit state, and then do strength training at this time, you will not get half the effort."

"I see, I always run first and then lift iron at the gym." Wang Cunhou was reminded by Lin Hao that he realized his problem.

"Second, the training load should be large enough. In order to grow muscle, your weight bearing must cause micro-tears and breakdowns in muscle tissue, so that when they are repaired, they form denser and stronger muscle fibers. ”

This is why there was once a theory that after 10 days, with an overload of exercise, the lifting rate will increase exponentially for each additional day of load.

Of course, this kind of training is too risky, everyone's situation is different, there is no specific reference, basically no one will do this, and basically no one will stick to it.

But at least one person persevered, and this person was Lin Hao himself, Lin Hao's daily task in his third year of high school was actually to use this extreme training method unknowingly.

"The specific weight, you have to judge for yourself, and the training action must be standard, if you don't exercise the target muscle, it will definitely not be able to increase the muscle."

"What's more serious is to train the wrong muscles, resulting in muscle imbalance, and then you have to train it back again, and it takes more energy." Lin Hao reminded emphatically.

"Third, you must get enough sleep."

"Sleep is not only a way to restore strength and spirit, but it is also a key factor in rebuilding and growing muscle after a small tear in the muscle tissue."

"So it's important to get enough sleep, and for example, I basically take a nap after every training session."

In fact, sleep is indeed the best way to relieve fatigue.

Take Westbrook's physical perverts in the league as an example, as long as they have training that day, they basically sleep the rest of the time.

Of course, the intensity of their training is not what we can imagine.

"Fourth, the training program should be stable. For example, if you want to lift irons, you have to follow a rule, which is to have a moderate amount of sets. ”

"It's best to do three sets in a row, with half-minute to one-minute intervals between each set. Once or twice a day, or several times a week, the training should be steady and consistent. ”

Immediately afterwards, Wang Cunhou asked some specific training questions, some specific muscles, and which training methods should be used.

Wang Cunhou's question can be said to be meticulous, and Lin Hao also knows everything and answers patiently.

The exercise of strength, as long as the method and direction are correct, and the perseverance and sweat are paid, then it will definitely have an effect.

It's just that for many people, they know the right path, but they can't stick to it.

But Lin Hao knew that Wang Cunhou would stick to it.

"Thank you, your advice, benefited a lot." Wang Cunhou said with gratitude.

"Hey, our teammates still say these things, and you sweat a little more, so I'll shed less, save some effort, and have some fun." Lin Hao said with a smile.

"You kid, don't say much thanks. I'll bother you later, and you'll be the same as you are today. ”

"Okay, even if you call me late at night, I'll give you an answer, if you can't answer it, I'll help you ask someone." Lin Hao patted his chest and said.

Wang Cunhou smiled and prepared to leave.

"Wait a minute." Lin Hao remembered what to call Wang Cunhou.

"Remember to eat more high-calorie foods, you can adjust the amount of food to 1.2 times your daily size, and then gradually increase it." Lin Hao added.

"Okay."

Lin Hao looked at Wang Cunhou's figure in the distance and walked back to his dormitory.

But Lin Hao didn't think about why Wang Cunhou suddenly came over to ask about the growth of strength.

Even if he wanted to, Lin Hao wouldn't think of it.

Wang Cunhou, as the captain of the team, looked at Lin Hao, who came strongly and advanced thousands of miles every day; Luo Yuchen, who is as fast as the wind and has no solution; The jumper is accurate, and the crazy and inexplicable sheep is Hongsheng.

Watching his teammates become stronger, Wang Cunhou felt a deep pressure, and this pressure was not due to jealousy or a threat to his status.

It's because, responsibility, the responsibility of the captain! Wang Cunhou hopes that he can go further and stand up when he is needed.

On the second day after Wang Cunhou asked Lin Hao, the New Year's Day party was successfully held.

It is indeed very good, the lighting and music are first-class, the performances of students and club employees are very exciting, and the scene is a climax wave after wave.

However, what Lin Hao didn't expect was that Liu Biting also performed on stage, playing and singing an English song.

Obviously, you can eat with your face, but you rely on your strength, and Liu Binu's will also be a talented girl in a famous university town from now on.

The New Year's Day party is over, followed by the official New Year's Day three-day holiday, as long as it is not a student from other provinces, most of them choose to go home.

Lin Hao was no exception, but this time when he went back, Lin Hao met a familiar person, a former comrade-in-arms.