After Li Tinglian and Geng Nan discussed, they returned to the lounge with a smile on their faces, and Ji Bai and Chen Xizheng were holding a glass of freshly squeezed orange juice and drinking happily.

"I have already arranged it, I guarantee that I am the most professional coach in the whole club, Ji Bai, you can rest assured to learn."

Hearing Li Tinglian's words, Ji Bai hurriedly got up and said gratefully:

"Thank you so much for listening to Sister Lian, I'm really sorry for letting you help so much."

Li Tinglian smiled slightly and didn't speak, the coach is definitely the most professional, she didn't lie about this.

If you go and ask, when it comes to professional boxing, Geng Nan is the second, and no one dares to call it the first.

Li Tinglian brought Ji Bai to Geng Nan's side, Geng Nan was not verbose, and without saying a word, he pulled Ji Bai to test his physical fitness first, and only when he knew his physical conditions could he formulate a corresponding training plan.

A series of dazzling test items were done, and Ji Bai's final physical fitness also came to fruition.

Geng Nan took the body side table in his hand, and gave Li Tinglian a vague look, according to the data on the body measurement table, as well as the situation on Ji Bai's side just now.

Ji Bai is obviously an ordinary person who has not undergone any training, and even his physical fitness is a little weaker than that of ordinary people, Geng Nan is afraid that according to his training intensity, it is easy to practice.

Li Tinglian replied to Geng Nan with a look that everything was under my control, and looked at Ji Bai happily.

Pretend, continue to pretend, and when you practice, I'll see if you can pretend.

Geng Nan led Ji Bai to the training area, ready to officially start training, Chen Xi also wanted to go to see the excitement, but was forcibly pulled by Li Tinglian to go to the mall.

Just kidding, the intensity of training for a while is very brutal, and Xiaoxi has to mess with me when he sees it.

"Let's go, what's so nice about a group of stinky men sweating, pay my cousin to visit the mall, recently LV has a new leather bag, let's take a look."

Li Tinglian said as she dragged Chen Xi to the outside of the clubhouse, and she didn't know who watched Ji Bai sweat all morning the day before yesterday.

Geng Nan led Ji Bai to the training area and helped Ji Bai get a brand new sportswear.

When Ji Bai changed his clothes and returned to the training area, Geng Nan first asked: "Have you ever been exposed to fitness or martial arts before?" ”

"When I was in college, I practiced at the gym a few times, but I didn't go there again soon, so I basically didn't understand."

Ji Bai replied honestly, remembering the Zama steps that had been practiced by the introductory guide, and said with some hesitation:

"If you're fighting, you've learned a little bit."

"Learned martial arts?" Geng Nan asked with interest: "What have you learned?" Taekwondo? Or karate? ”

It's no wonder that Geng Nan would guess so, after all, these two things are the most popular among ordinary people, and they are also the easiest to learn.

"Neither."

Ji Bai was a little embarrassed, he really didn't know if Zama Bu had learned martial arts.

"If I have to say it, it should be regarded as a traditional martial art."

"Traditional martial arts?"

Geng Nan paused for a moment, and then laughed dumbly.

"If you're talking about Tai Chi in the park, it's not martial arts."

Geng Nan doesn't look down on traditional martial arts, the few Taoist masters in Wudang Mountain who have obtained the true inheritance, but they all have real kung fu on their bodies, and they can really fight.

But if you want to say that any person can say that he has obtained the true inheritance, Geng Nan doesn't believe it, it is estimated that he learned a few styles of loose hands and the like from the uncle in the park, so he dares to say that he has learned martial arts.

With a number in his heart, Geng Nan said directly: "Since we haven't learned it before, let's start from the basics and train our strength and endurance first." ”

"Okay, the coach says you can practice as you want." Ji Bai said with a little excitement, finally to the point.

"You warm up, and then you do three sets of 10 squats with a 90-second rest in between."

Geng Nan made a demonstration and said:

"Squats, remember to keep your back straight, your hips lower than your knees, and your movements are not standard."

Ji Bai moved his hands and feet a few times, stretched out the muscles of his whole body, raised his hands flat, and began to squat one by one.

One..... Two..... Three.....

I don't know if I don't do it, and I won't know the difficulty of this action until Ji Bai does it.

The squat is a complex, full-body exercise that works the thighs, buttocks, and hamstring muscles while strengthening the bones, ligaments, and tendons that cross the lower body.

Squats are also considered essential exercises for growing leg and hip strength and girth, as well as developing core strength.

The deeper you squat, the greater your lung capacity and the stronger your heart function.

After doing less than one group, Ji Bai had a group of breathless feelings, especially in the process of standing up after squatting, there was a feeling of suffocation.

However, thanks to the previous devil's exercise in the riverside park and the horse step practice in the martial arts arena, Ji Bai's perseverance and toughness have been greatly improved, so although he was in pain, Ji Bai still insisted on completing three sets of squats.

Whew-whe

Ji Bai bent over and held his knees with both hands panting, whether it was a riverside park or a martial arts arena before, there was a system to help recover his strength, so that he had been misestimating his physical level,

This time, without the help of the system, three sets of squats were done, so that he really understood how weak he really was.

On the other side, Geng Nan quietly observed Ji Bai finishing his squats, and said calmly: "Done?" Rest for ten minutes and do three more sets. ”

There are only three groups of squats that want Geng Nangao to take a look, that is too underestimating him, which squat under his hands does not start with a weight of 30 kilograms, and there are at least five groups at a time.

Ji Bai finished three sets of squats again, and Geng Nan took him non-stop to practice dumbbell bench press and prone dumbbell rowing, all of which started in three groups, with at least 10 in each group.

Tossed until one o'clock at noon, Geng Nan temporarily stopped training Ji Bai.

Ji Bai sat on the bench in the training area panting, sweat flowing down like no money.

At this time, Geng Nan came over with two bottles of sports drinks and threw one bottle directly to Ji Bai.

"How? Is it still acceptable? My training intensity is a bit high, if I can't stand it, I can change the coach for you. ”

Geng Nan took a sip of sports drink and said.

Ji Bai didn't need to speak, just shook his head silently, signaled that he was fine, unscrewed his bottle of drink and took a big sip.

Geng Nan glanced at Ji Bai with some surprise, as soon as he came up, he trained at such a high intensity, and few people could pat their chests to ensure that they could persevere.

Even the group of students under Geng Nan have laid the foundation since they were young, and after years of training, they can slowly accept this kind of intense training.

"Here's what I just got for you."

Geng Nan handed Ji Bai an A4 piece of paper, on which were densely written lines of training plans.

Ji Bai took the plan and took a look, what weight-bearing squats, leg bending deadlifts, prone leg raises, a series of nouns.

He knew every word separately, and when they were together, their eyes were black.

Ji Bai simply threw the training plan aside and said in a chic manner: "Anyway, whatever you say, I will practice." ”

Geng Nan nodded with satisfaction, he liked this kind of obedient student, and then the coach's habit couldn't help but preach:

"Don't feel hard, or I deliberately can't get along with you or anything, I'm not that boring.

These are all items that can really improve your core strength, and you are a little weak now, so you need to train your strength first.

Want to practice boxing..... These are essential items if you want to train your body well. ”

Geng Nan was smooth and almost brought out the rhetoric of the education students, but fortunately, he finally reacted and changed his words in time.

Ji Bai noticed that there was something wrong in Geng Nan's words, but he also pretended not to find it, he had already seen that Geng Nan was not an ordinary fitness coach.

Haven't you ever eaten pork and never seen a pig run? Geng Nan's training method is obviously not an ordinary fitness method, but Ji Bai doesn't care, it is better to say that the more Geng Nan works hard, the happier Ji Bai is.

In order to challenge the plan in a month, general training can not meet Ji Bai's requirements, and only by squeezing himself to the limit can he have a greater possibility of gaining more points.

"By the way, as long as you can get it in the future, you can eat training meals with us."

Geng Nan reminded:

"There is no separation between practice and food, only a reasonable diet and a strict training plan can have twice the result with half the effort."

Of course, Ji Bai agreed without hesitation, as long as it was beneficial for him to become stronger, there was nothing unacceptable.

Geng Nan nodded with satisfaction, if Ji Bai was unwilling to avoid it, it would not be in vain that he was blind to the training plan he had worked so.

As for the cost of the training meal, it was naturally covered by Li Tinglian, which was agreed by the two of them before.

"Usually except for eating training meals in the clubhouse, don't eat at home or outside at other times, don't think about milk tea, fried chicken, Coke, etc."

Geng Nan also gave a little uneasy advice, and then took Ji Bai to continue to start strength training.

At about five o'clock in the afternoon, Li Tinglian and Chen Xi finally went home after shopping in the mall, and Ji Bai and Geng Nan also just finished training.

Originally, Ji Bai wanted to practice for a while, but it was all sore, and he couldn't lift the dumbbells.

Moreover, Geng Nan also reminded Ji Bai that his body had reached the load, and if he continued to practice forcibly, it would have no effect except for hurting his body.

Li Tinglian watched Ji Bai leave after changing his clothes, and Chen Xi also followed behind in a hurry, constantly asking what he had practiced today and how he felt.

"How's Ji Bai's training?" Li Tinglian curiously pulled Geng Nan and asked.

Geng Nan didn't know why Li Tinglian paid so much attention to Ji Bai, so he could only shrug his shoulders and say:

"What else can I do, just like that, I'm just an ordinary person, but I'm quite resilient, if I keep persevering, I may not be able to get ahead."

"Ordinary people?"

Now it was Li Tinglian's turn to wonder, according to Geng Nan's experience and professional level, he should be able to see Ji Bai's physical fitness at a glance, how could he say such a conclusion as an ordinary person.

"Are you sure?"

Li Tinglian asked with some reluctance:

"Will he hide quietly, in fact, his physical fitness is very terrifying."

"Impossible."

Geng Nan said categorically that when it comes to his professional knowledge, he will not make any concessions.

"From his proficiency in training, as well as the various reactions during the training process, it shows that he has never been exposed to professional training before.

And after training, I saw the fatigue of the body and the weak twitching of the muscles, and the body's reaction could not deceive people. ”

Li Tinglian said a little unwillingly: "Okay....."

Ji Bai and Chen Xi returned home after separation, lying alone on the small bed in the bedroom, looking at the ceiling of the roof in a daze.

Geng Nan's admonition to him to practice was still echoing in his ears, and the aches and pains from his thigh muscles and back muscles seemed to remind him that he had reached his limit.

opened the system task interface again, and the words of completing the hegemony of all students in the task requirements, as well as the description of rewarding 100 points for each defeated coach in the reward, deeply stimulated Ji Bai's nerves.

It can't go on like this!

Ji Bai turned over and sat up.

Today's training made Ji Bai deeply understand that he is just a relatively lucky ordinary person, and those professional sports who have been systematically trained since childhood, are fundamentally on the same starting line.

Other people's training for several years or even more than ten years is not something he can catch up with with a simple month of hard training.

In this way, not to mention the bonus points reward for beating the coach, it is not an easy thing to complete the achievement of the whole student dominance, or it is in jeopardy.

You must use a hundred times the efforts of others to squeeze every trace of potential in your body, and if you don't push yourself to the limit, you just sit back and wait!

To understand this, click on the patch interface in the system store and select a patch.

"Do you spend 1,000 points to exchange for [Double Stamina Recovery Speed (30 days)]?"

The prompt of the system appeared in front of him, and Ji Bai, who had already made up his mind, did not hesitate to click yes.

"The exchange is successful, and the [Stamina Recovery Speed Doubled (30 Days)] Patch Loading...."

"Loading complete! The host has received the patch [Stamina recovery rate doubled (30 days]). ”

Ji Bai pinched his arm, and after the patch was loaded, he felt the muscles of his whole body itch for a while, and his body, which was sore and weak before, gradually regained its strength.

He seems to be able to feel the frantic peristalsis of his stomach, secreting a large amount of stomach acid, quickly consuming the food he ate today, delivering a large amount of nutrients to all parts of his body, tearing the injured muscles during the previous training process, and quickly repairing himself with the support of a large amount of nutrients.

Truly feeling the power of the system patch, Ji Bai was more confident in the next month of training, plus the help of the martial arts introductory guide.

A month later, it was Ji Bai's shocking moment!