"That's right, it's the bell! You've read that article yesterday, so you probably already know what it is. Pen %Fun %Pavilion www.biquge.info" Chen Dahai nodded and said.

Wu Yichen thought for a while, didn't he just smash the ball against the wall and then bounce back to catch it and smash it again?

"Jerry, show him how!" Chen Dahai commanded.

Jerry grabbed a basketball with one hand and came under the basket, facing the rectangular ball rack, holding the ball with his right hand and his body slightly to the left.

"Watch it!" Chen Dahai said, and Wu Yichen hurriedly stared at Jerry intently.

Jerry's right foot in front and left foot in the back, suddenly smashed the ball hard into the basket, the ball hit the basket with a bang, and bounced back into Jerry's hand, Jerry grabbed the ball very freely.

"That's it, and it goes on and on until your hands get tired." Jerry said as he smashed the ball into the basket again.

"Bang bang bang! ......" Jerry's speed became faster and faster, and his facial expression slowly became hideous, obviously his hands were sore, and Jerry stopped hitting the bell.

"I'm tired!" Jerry gasped and said to Wu Yichen.

Wu Yichen was a little curious, and also walked to the basket, Jerry took a few steps out of the way, and said, "You can try it too." ”

Wu Yichen nodded, learned Jerry's movements, leaned slightly sideways, with his right foot in front, grabbed the ball with one hand, and smashed it towards the basket.

"Bang!" The ball bounced back with a crisp crash against the basket.

"Huh!" Wu Yichen tried to catch the ball, but it took a lot of effort to barely catch the ball.

Jerry snickered to himself on the side, and Chen Dahai walked up and said, "You can't do this." ”

As he spoke, Chen Dahai took the ball from Wu Yichen's hand and said, "You see me do it again." ”

"Bang!" Chen Dahai caught the ball very easily, and then smashed it into the basket.

"See?"

Wu Yichen shook his head a little dazedly.

Chen Dahai said patiently: "When you catch the ball, the palm can't go up, and you have to feel the feeling of the ball rubbing against your palm, you have to feel the ball as if it is sucked by your palm, so you can succeed." ”

Wu Yichen tried again, this time he didn't use too much force, so the impact of the ball rebound was not so great, and Wu Yichen finally caught the ball easily.

"Well, that's right, slowly increase the frequency until your hand is sore, then switch to your left hand."

"Do you want your left hand too?" Wu Yichen stopped and asked suspiciously.

Chen Dahai said: "Of course! Turn your wrist to shoot, that's what you need for your left and right hands! ”

Wu Yichen didn't quite understand what Chen Dahai meant, but he still did what Chen Dahai asked.

"Bang bang bang! Bang bang bang! Bang bang bang! Wu Yichen gradually increased the frequency, and the strength he used gradually increased.

Slowly grasp it! Wu Yichen said complacently in his heart.

"Hmm...... Tired! Wu Yichen finally couldn't hold on, shook his right hand, and said, "Coach, this is really exhausting!" Hey, what about people? ”

Wu Yichen looked left and right, only to find that Chen Dahai and Jerry had already gone to another half of training, Chen Dahai shouted: "Yichen, you just practice hitting the bell all morning!" ”

What the? Wu Yichen couldn't help but feel a little annoyed in his heart, he came here to learn shooting skills, why should I smash the hoop here all morning?

Wu Yichen shook his head and thought: No, the coach asked me to do this, there must be his intentions! Anyway, let's practice first!

Chen Dahai looked at Wu Yichen and thought to himself: When you are perfect, you will know the benefits of hitting the bell!

"Bang bang bang! Bang bang bang! Bang bang bang ......" The sound of Wu Yichen hitting the bell kept coming from behind him, and he would occasionally stop, but he continued to get up immediately.

"Jerry, a hundred three-pointers! Look at the hit rate, no more than 70 percent do 100 push-ups! Chen Dahai called Lao Zhang and said, "Lao Zhang, can you help pass the ball?" ”

Lao Zhang rubbed his hands and smiled: "Of course, you have to tip!" ”

Jerry instantly made a bitter face, and he scored 70 three-pointers for 100 shots, isn't this killing people? The coach is still so perverted!

"Coach, can you do less?" Jerry pleaded.

"Nope." Chen Dahai directly interrupted Jerry's request, and with a wave of his hand, Lao Zhang passed the ball out.

"Bang!" Jerry received this very fast and powerful pass, "Well dressed! With that, he threw the ball.

"Dang!" The ball exploded on the basket, and Jerry shook his hand and received the ball again.

"Brush! Brush! Brush! "Three in a row, Jerry hit the iron again.

Chen Dahai looked at Wu Yichen while counting Jerry's shots and goals.

"Bang bang bang!" Wu Yichen gritted his teeth, endured the soreness in his arm, and hit the bell frantically.

Chen Dahai nodded secretly: Yes, I have mastered the essentials!

If the right hand doesn't work, change to the left hand, and if the left hand doesn't work, change to the right hand! In order to stimulate himself to insist on hitting this boring and boring bell, Wu Yichen imagined that he scored one three-point shot after another in the face of Tsinghua High School on the stage of the national competition.

I have to say that this is very effective, Wu Yichen insisted until his hands were weak and he couldn't even hold the ball, then he sat on the ground and gasped for breath.

It's so cool! Wu Yichen thought in his heart.

"Dang!" Jerry watched in disbelief as he threw the last ball, and it bounced out!

Chen Haihai smiled thief: "Haha, sixty-nine out of a hundred!" Jerry, as agreed, a hundred push-ups! ”

Jerry suddenly had a bitter face: "Coach, it's only one missing!" ”

Seeing Chen Dahai bowing his head and using the tablet, Jerry knew that he could not succeed in pleading, so he had to lie down and start doing push-ups.

Watching Jerry do push-ups, Wu Yichen shook his hand and started hitting the bell again.

……

Half past ten in the morning.

"Ah......" Wu Yichen pushed open the door of the room, and the whole person sat on the chair, looking at the ceiling stupidly, he only felt that his arms were like they were useless, and he couldn't move.

Chen Dahai called outside the room: "Hey, kid, don't let in if you don't take a bath!" ”

Wu Yichen had no choice but to walk out again, endure the soreness of his arm, take a towel and a pair of underwear and walk into the bathroom.

"Whew......" The flower umbrella sprayed water, and Wu Yichen stood in the cold water, motionless, not washing his hair, not washing his body, and quietly feeling the pain in his hands.

"Well...... Wu Yichen shook his hands, he couldn't waste the water of the coach's house, hurriedly washed his hair and body, dried it, put on his underwear and walked out of the bathroom.

Chen Dahai smiled: "How do you feel?" ”

"I'm going to die!" Wu Yichen finally said what was in his heart, and Chen Dahai couldn't help laughing, "This shows that the effect is not ordinarily good!" ”

"Coach!" Wu Yichen said solemnly, "Why don't you shoot?" ”

Chen Dahai's face turned pale and said: "Don't think about this until you practice hitting the bell, only after practicing the bell can you move on to the next step!" Hitting the bell is the foundation, and only by laying a good foundation can we make more rapid and steady progress! ”

Wu Yichen couldn't help it, and said, "What are you going to do this afternoon?" ”

Chen Dahai smiled and said, "Hit the bell!" ”

"Bang!" Wu Yichen fell on the sofa.

"Hahahaha......" Chen Dahai suddenly found out and said, "Lie to you, how can you let you hit the bell all day!" ”

Wu Yichen realized that his actions were a little too big, and coughed twice: "Then what are you doing?" ”

Chen Dahai stood up and walked towards his room. Wu Yichen couldn't help but look at Chen Dahai with some doubts, but Chen Dahai didn't look back, opened the door and walked in.

What the hell are you doing! Wu Yichen thought suspiciously.

After a while, Chen Dahai walked out of the room, holding an A4 piece of paper in his hand.

Chen Dahai handed the paper to Wu Yichen, who obviously felt the residual heat on the paper, and knew that it had just been printed.

"This is your training schedule, take a look at it for yourself at noon, I'll go back to the room to rest first, call me at half past eleven, and I'll show you a hand." Chen Dahai yawned and walked into the room again.

Wu Yichen also walked back to the room, and after setting the alarm clock with his mobile phone, he sat on the chair and looked at the training plan.

From June 29th to July 5th, the morning bell is drilled, the afternoon is exercised in the gym, and the theory class is held in the evening.

There are several types of workouts: arm strength training, which is obviously customized to increase range, and the specific project requires hiring a professional fitness trainer in the gym.

Damn! Wu Yichen was secretly surprised in his heart, how much does it cost to hire a professional fitness coach!

Wu Yichen was a little reluctant in his heart, and was about to go to Chen Dahai, but after thinking about it, the coach must have his own intentions, so he sat down again and continued to watch.

From July 6th to August 6th, I practiced shooting in the morning, continued physical exercise in the afternoon, and watched videos in the evening.

From August 6th to August 20th, practice shooting, passing, dribbling, etc......

After August 20, Wu Yichen will return to Shaoguan for military training, so the training plan will end here.

Although there was only a little bit of what was written on the piece of paper in front of him, Wu Yichen knew that this was just a rough summary, and he didn't know how much content it contained.

Wu Yichen swallowed a mouthful of saliva, put down the planner and lay down on the chair, closed his eyes and recuperated.

At the same time, he is also wondering about the meaning of striking the bell.

……

I have to say that Chen Dahai's craftsmanship is really good, Wu Yichen couldn't help but applaud again and again when he ate this meal, and after this meal, Wu Yichen felt that his physical strength had recovered a lot.

I'm going to the gym in the afternoon, and I don't know what the gym is like here!

Wu Yichen has been to Shaogang's gym several times, but the gym there is as simple as it is, and there are only ten kinds of equipment, one of each.

With curiosity, Wu Yichen followed Jerry and Chen Dahai to the gym three kilometers away.

It's obviously not the first time Jerry has been here, and as soon as he enters the gym, he says hello to the caretaker, who is very happy to meet Jerry.

The caretaker is a middle-aged man in his forties, wearing work clothes, and looks like he has been managing the gym for several years.

I don't know how much bigger the gym here is than Wu Yichen has seen, not only the equipment, but also the number of people has doubled several times, when Wu Yichen was surprised, Chen Dahai said: "Wu Yichen, let me introduce you, this is my friend, and he is also a professional fitness coach, you can call him Mr. Wu." ”

Wu Yichen reacted at this time, looking at Mr. Wu who stretched out his hand in front of him, Wu Yichen hurriedly shook his hand and said, "First time we met, my name is Wu Yichen." ”

Mr. Wu smiled: "What a coincidence, my surname is also Wu, you will be polite in the future, let's be brothers!" Coach Chen admires you very much, so I have great hopes for you! ”

Wu Yichen smiled shyly: "I hope you don't want to laugh." ”

Chen Dahai said to Wu Yichen and Jerry: "Jerry, you take him to familiarize himself with the equipment here first, and I'll talk to Lao Wu." ”

Jerry nodded and took Wu Yichen around the gym. At the same time, Chen Dahai and Lao Wu entered a room.

Jerry and Wu Yichen walked to the innermost part of the gym, and Jerry said: "Let me introduce it from the inside, all the cardio equipment here is." ”

Wu Yichen looked around curiously, there were many kinds of equipment here that he didn't know.

Jerry smiled, "It seems that you rarely come to the gym!" ”

Wu Yichen nodded.

Jerry pointed to a treadmill next to him and said, "You don't need to say much about this, right?" ”

Wu Yichen said angrily: "I'm not stupid enough to that extent!" ”

Jerry smiled and pointed to the machine next to the treadmill, "Do you know what this is?" ”

Wu Yichen looked up and down and shook his head blankly.

Jerry said, "This thing is called an elliptical machine. Jerry obviously stuttered a little when he said the ellipse, but it didn't affect Wu Yichen's understanding.

"There will be a schematic diagram of different postures training to different parts on each machine, 9.03km in 15 minutes is the training result, and 170 is the calories burned. The same is true for each of the machines described below. Jerry said, pointing to the numbers on the machine.

Elliptical machine, what a new concept! Wu Yichen exclaimed.

"Elliptical machines are also divided into crossover series, vario series, synchro series, etc." After Jerry took Wu Yichen through several types of elliptical machines, this row came to an end, and Jerry introduced the other row.

"Exercise bikes, back-to-back, self-standing, and this one is called a step machine." After Jerry introduced a few more, it was the end of the day.

"This is strength training here, and that's what we'll mainly use later."

Just as Wu Yichen was dumbfounded and listened to Jerry talk about some instruments that he had never seen before, Lao Wu's office.

Chen Dahai and Lao Wu sat face to face, the temperature of the air conditioner was adjusted to 21 degrees, Chen Dahai picked up the teacup in front of him, took a sip gently, and said: "I must have talked to you on WeChat at noon, you should know what he needs to improve the most now." ”

When Chen Dahai said him, he naturally referred to Wu Yichen.

Lao Wu lit a cigarette, took a puff, slowly spit out a few circles under his eyes, and said: "After looking at his physical test data, I probably know which ones he should train, but I still have to do a physical test later." I'll come back in the evening and think about what kind of plan to come up with. ”

Chen Dahai nodded: "That's fine, then it should be the exercise of the lower limbs and the exercise of the arms." ”

Lao Wu nodded: "Probably, what about your foreign student?" Is the training intensity up to the next level? ”

Chen Dahai shook his head: "No need, I think overtraining won't have much effect, just follow last year's practice." ”

Lao Wu put the cigarette into the ashtray and said, "Let's start now, don't waste time." ”

Chen Dahai laughed: "You are still the same!" ”

"So are you."

……

Jerry just finished introducing the fitness equipment, Chen Dahai and Lao Wu walked out, Lao Wu walked directly to Wu Yichen and said: "Wu Yichen, you have to do a round of physical testing later, you go to warm up first, it will be very helpful for your next physical examination." ”

Wu Yichen was stunned for a moment, nodded, came to a treadmill, quickly pressed a few buttons, and began to run.

What will be tested in the physical test later! Wu Yichen thought expectantly.

"Bench press, tell me, how much do you weigh?" Old Wu asked like Wu Yichen.

Wu Yichen said: "72. ”

Lao Wu nodded, which was a standard weight. "Bench press, full of bench press, you lie on it, come and try it."

Wu Yichen lay on top of the equipment as Lao Wu said, and after Lao Wu explained the method again, Wu Yichen tried it first.

"That's right, that's it, now it's weighted, 70 kilograms." Lao Wu instructed a staff member, and the staff added barbell plates of corresponding weight on both sides of the barbell.

"It's time to go." Lao Wu said lightly.

Wu Yichen nodded, took a deep breath, grabbed the barbell steadily, and pushed it hard.

"Hmm......" Wu Yichen exhaled a breath of turbidity, and it took a lot of strength to push it up.

"Add another five kilograms." Old Wu Dao.

Another five kilograms were added.

Wu Yichen pushed the barbell again, this time it was extremely difficult, and Wu Yichen almost used all his strength to push it up.

"Hmm...... How to put it, just passed, not good. Lao Wu frowned and recorded this data on Chen Dahai's tablet.

Wu Yichen left the equipment, shook his hand, and thought to himself: If it weren't for the morning bell that made me too tired, it should be better!

"The upper limb strength is not too good, let's move on to the next one." Old Wu Dao.

In the next time, Wu Yichen began the physical tests of various items, and the results were not too good, basically they had just passed the passing line, and the only thing that satisfied Chen Dahai and Lao Wu was the strength of the waist and abdomen.

Wu Yichen breathed a sigh of relief, his waist and abdominal strength was strong among his peers, thinking that he was the number one person in the one-minute sit-up row in the grade!

"If you go on like this, you can't withstand high-intensity confrontation." Lao Wu said, "You practice by yourself today, and I have to make a plan for you to improve your physical fitness." After speaking, Lao Wu waved his hand and walked back to the office.