"It's good, no one finishes running outside the allotted time, which means that I give you more time, next time, your time limit is 13 minutes!" Jordan looked around at the group of 20 students. Pen~Fun~Pavilion www.biquge.info 5,000 meters is not a long-distance run, but it is inevitable that you will be a little out of breath after running these 5,000 meters.

"I know now you want me to teach you how to put the ball in the hoop. But, please look at yourself, weak like a. So this morning, the first thing we're going to do is upper body strength training. Bunnies, keep your eyes open for me to look closely! "Jordan picked up a basketball and threw it in, but obviously we couldn't touch it this morning.

The open space in the training hall was already filled with training equipment, mainly dumbbells. Jordan walked over to a reclining chair and lay flat on it. Jordan picked up a dumbbell in each hand, Yang Long saw that each dumbbell was 2 large pieces of small pieces, and each large piece weighed 20 kilograms, and the small pieces weighed 10 kilograms, which means that the total weight of the dumbbells reached 100 kilograms! Jordan placed the dumbbell on his shoulder, palm side up and started pushing the dumbbell up until his arm was straight, pausing for a moment and slowly lowering the dumbbell in an arc as he pushed up and down.

"Dumbbell bench press training is to exercise the chest muscles and arm strength, pay attention, when pushing up and descending, in an arc, so that the muscles of our chest are fully contracted and completely extended!" As Jordan spoke, I saw the muscles in his arms bulging high, and even the chest groove could be seen under the contraction of the chest muscles. The whole movement is very skillful, I don't know how many times Jordan himself has done it, thousands of times or tens of thousands of times?

Yang Long counted it, and Jordan did it 12 times in one breath before stopping, you must know that it was a 100-kilogram dumbbell! This can't help but make Yang Long stunned, you must know that in his own previous training plan, he has always worked hard for a total weight of 84 kilograms, because 84 kilograms of bench press is a test event for NBA rookies. However, even with 84 kg of bench press, Yang Long could only complete 3 times at that time. Looking at Jordan's posture, 100 kilograms is obviously not his real level, and he is just a small test in front of everyone.

"Dumbbell ramp press works the upper pectoralis major muscle, and barbell standing curl and dumbbell seated curl work your biceps!" Jordan then did 12 dumbbell ramp presses, 12 barbell standing curls, and 12 dumbbell seated curls. After completing these four projects, Jordan clapped his palms, looking very relaxed, and he didn't take a breath.

"Now you work in pairs to look after each other and start training. Every 12 of my four moves counts as 1 set, and I need you to complete 4 sets! ”

"Coach, how many dumbbells should we use?" Zhu Ba asked, this is also Yang Long's question, Yang Long asked himself if it is impossible to use 100 kg dumbbells for training like Jordan.

"How would I know, I just know that the weight of the dumbbells I use is my weight." Jordan seemed very unprofessional at this point, he didn't have a training plan tailored for each student at all.

This is a bitter Yang Long and their 20 students, everyone thought that Jordan said this to let us use dumbbells close to our weight for training, so they saw a scene of crying and laughing, everyone was lying on the supine board and pushing hard, but most of them could only push the dumbbells equivalent to their own weight out of 10 cm high, and then had to put down. Because Yang Long has been training for this NBA rookie test program, it is not particularly difficult to lift 72 kg dumbbells, but he is a little unable to support it after just a set of 12 times.

"You idiots, don't you know how to lose weight if you can't lift it? Are you all dogs in your heads? I'm just teaching you how to do it, and as for how many are suitable for you, do you need me to tell you one by one? ”

Seeing that most of the students were unable to train for this project, Jordan hated iron at this time, but his way was more direct, and a trash talk was thrown in everyone's faces. When everyone heard this, they hurriedly changed to the right weight, and then began to complete their own 4 sets of training. Why didn't you say it earlier? What a cheat!

"Number 7, straighten your arms! Number 8, your dumbbells are going to be in an arc, arc! Got it? On the 13th, can you push that little weight? With this weight, do you think you're playing table tennis again? ……”

In the training field, Jordan's trash talk mixed with heavy breathing and the sound of equipment colliding composed a high movement, like a hip-hop rap music.

By the time everyone had completed 4 sets of training, it was already noon. In the cafeteria, Yang Long saw that everyone was tired and staggering. Quite a few people had a slight muscle strain, and they wiped it with bruising oil in their hands. At this time, everyone is exhausted and hungry, and the eyes are already flashing when they look at the empty table in front of them.

"It's time to eat!"

Yang Long saw Jordan come to the restaurant with a small cart in his own hands. Every time he passed by, he would put a metal tray in front of that person, but the tray was covered at this point, and it was impossible to see what kind of food was inside. Without Jordan's instructions, no one dared to do it privately.

"Alright, now open the tray and start lunch!" After handing out the trays to everyone, Jordan finally spoke.

What's in the tray? Yang Long couldn't wait, his stomach kept gurgling, he rubbed his hands and opened the tray.

In the tray in front of Yang Long, there was a large lump of meat, according to his experience, this was a lump of beef, judging from the bloodshot on the beef, this was definitely 5 or 6 minutes cooked. The protein content in beef is about one-fifth, so to build muscle, beef is undoubtedly the best choice. There wasn't even any cutlery in the tray, Yang Longchao glanced at it, Zhu Ba had already used his hands and chewed it heavily. He couldn't care so much, so he picked up the beef in his hands and nibbled on it. The beef still has a faint smell of blood, but Yang Long doesn't care about it, and eats it!

"Eat, hurry! Gulp! If you want to grow meat, you have to eat meat! "Jordan didn't eat with the cadets, and as the god of basketball, his diet was controlled by a special dietitian.

At first, Yang Long was still gobbling it up, but after a few mouthfuls of meat, his stomach had begun to distend. Not only Yang Long, but almost everyone stopped eating after a burst of heavy eating. Yang Long still had more than half of the beef left in the tray in front of him, and he estimated that the beef on this tray should weigh at least two kilograms.

"Keep eating! Who told you to stop! Jordan came up to Yang Long and shouted as he pointed to the remaining beef in the tray.

"Coach, I can't eat anymore." Although there is still more than half of the beef in the tray, it is estimated that Yang Long has eaten at least 1,500 grams of beef, and at this time he only feels that his stomach is stuffed with beef, and he doesn't want to eat even a bite anymore.

"Son, who do you think you're talking to? I'm ordering you to eat this damn beef, not begging you! Jordan looked very angry at the moment, and he was almost snarling to talk to Yang Long.

Picking up the rest of the beef with both hands, Yang Long endured the nausea and stuffed the beef into his mouth. Just got rid of the hunger, I didn't expect to be pushed to gag so soon, the excitement on everyone's faces that was originally generated by the satisfaction of food disappeared, and the students who had stopped eating soon joined Yang Long's ranks.

Jordan looked at Yang Long with a meaningful smile, as if to say: My territory, listen to me!

In the afternoon, I did a training on lower body strength. 4x12 half-squat jumps, 4x12 squats, 4x12 apparatus leg extensions, 4x12 standing calf raises, and 4x12 seated calf raises.

At the end of a day's training, Jordan in Yang Long's eyes was no longer the god of basketball, but the devil who was desperately torturing them.

However, the devil training in Yang Long's eyes is just the basis of Jordan's daily training, and if you want to achieve much success, you have to endure a lot of torture.