Out of the locker room, Jian Heng first ran on the treadmill for about ten minutes, and then did several sets of warm-ups, which took about ten minutes in total, and started today's training after moving his body.

Jian Heng's fitness method is not much different from most people, every time he goes to the gym, he focuses on training one or two muscles, divides the muscles of the whole body into six exercises, and just takes turns.

Today's Jian Heng's plan is to train the legs, there are a total of four movements, each action is four to five groups, twelve times as a group, two leg kicks, a squat machine squat, and finally four sets of standard barbell squats to end today's training.

After completing a set of leg kicks, Jian Heng's forehead had begun to sweat slightly, and he gradually felt that the muscles in his legs began to become congested, because he drank a glass of water when he came, so after a set of actions, Jian Heng began to feel the changes in his body, wiping the sweat on his head while feeling if there was anything special in his body.

"Nothing special!"

Jian Heng opened his fingers, gently patted and pinched his thighs, and picked them up, wanting to feel the changes in his body, now it has been almost forty minutes since he drank a glass of water, and according to the results of the rabbit's reaction in three hours, now Jian Heng feels that he should feel a little bit.

After feeling it for about two minutes, Jian Heng found that he didn't feel anything special, so he had to stand up and prepare for the second set of movements.

After practicing the second group, Jian Heng walked to the squat machine while wiping his sweat, who knew that he only took two steps and saw a fat man playing with his mobile phone while grabbing the squat machine.

Just when Jian Heng wanted to turn around, the fat man leaned his body on the machine and continued to play with his mobile phone. Seeing that he didn't look like he was going to practice, Jian Heng stepped forward.

"Hey, friend, do you use the squat machine?" Jian Heng stretched out his hand and shook it in front of the fat man's eyes, and said with a smile.

The fat man raised his head, glanced at Jian Heng and replied repeatedly: "Use, use!" ”

Hearing that people want to use it, Jian Heng naturally only has one option left. This kind of thing is very common in the gym, and people like fat people are also the most annoying, and when they come to the gym instead of exercising, they occupy a piece of equipment, as if they can lose meat by doing nothing when they come to the gym.

For this situation, Jian Heng also has a backup plan, and after turning his head and sweeping around, Jian Heng replaced the squat machine squat with a replacement Smith squat.

After the completion of the four sets of moving Smith squats, Jian Heng's entire body was already wet to his chest, and when he got off the Smith machine, he looked up and saw that the fat man was still standing next to the squat machine and holding his mobile phone in his hand.

Since there was no reaction in the body, Jian Heng focused on training. Coming to the side of the squat rack, Jian Heng adjusted his usual protective position, and then added ten kilograms of barbell pieces to one side, a total of twenty kilograms of barbell pieces to warm up.

Because Jian Heng is mainly fitness, and he does not pursue any muscle latitude excessively, so his strength is not particularly great, but it is better than normal people, if he is put in the gym, it is estimated that almost half of the faces that often appear here surpass Jian Heng.

Stuck the shoulder pads on the barbell bar, tightened the waist guard that he had just relaxed, and carried the barbell with all his might.

"Shhh Jian Heng waited for the barbell to come up on his shoulder, and suddenly felt that this strength was a little too light, as if he almost didn't feel the weight on his shoulder.

As a gym that often mixes, although I can't afford to hire a coach, I know that this situation is too light, and it is similar to the feeling of carrying an empty pole at the beginning. Weights like this don't serve as a warm-up, let alone exercise.

Whoa!

Jian Heng put the barbell back on the shelf, re-added counterweights on both sides of the barbell, added five kilograms of pieces at first, and then tried to make it lighter, replaced the five-kilogram pieces, and added ten kilograms, who knew that it was still a little light after the shoulders.

After debugging back and forth several times, when Jian Heng determined the weight, he found that now he had thirty kilograms at one end of the barbell rack, and twenty kilograms on the barbell rod, which is eighty kilograms, and this kind of weight was the ability to do three or four things before Jian Heng, let alone use it to warm up.

Standing in front of the pole, Jian Heng hesitated, then felt his body, calmed down and felt it, only then did he find that there seemed to be a special feeling in his body, which was very light, but Jian Heng still 'caught' it.

This thing is not very easy to describe, it is not appropriate to say that it is energetic, it is not right, it is not right to say that it is brute force, after thinking about it for a while, Jian Heng felt that it seemed that the word 'vitality' was the most appropriate to describe.

What is Vitality? Jian Heng felt that it was not only his own body, but also a kind of spirit, there was a kind of confidence that I could and I could do, and it seemed that the cells in the body began to 'wake up' one by one, putting their bodies in a state of excitement.

Let's put it this way, now Jian Heng feels like a loaded gun, and there is an inexplicable power hidden under his calm appearance.

As soon as I bent down, I put the barbell bar on my shoulder, and after two strokes, I felt that this weight was similar to what I usually felt when I warmed up, so I put my hips back and squatted down in a 'sitting' posture. After the whole body squatted completely, with a slight force, he stood up again.

After doing a total of sixteen, Jian Heng put the barbell bar back on the squat rack.

Untied the waist support on his waist and rested for about a minute and a half, Jian Heng felt that the feeling of 'vitality' in his body seemed to be getting stronger and stronger, and the muscles of his entire legs seemed to have a different kind of heat, which was not the kind of fatigue after exercise, but a kind of 'pleasure'.

Gently stomping his legs twice and rubbing the muscles of his legs, Jian Heng seemed to feel that the muscles he had moved were healing rapidly.

Fitness people understand that exercising is actually to let their muscles 'tear', waiting for the body to repair these damaged muscles, the body will not be the same, what is the original or what is the same, the fiber of the magic muscle will grow thicker, to prevent the next time the muscle bears such a weight and is injured.

This is the principle of heavy weight exercise, constantly tearing the original muscles to grow thicker and larger muscles, which is the basic practice method of so many 'big muscles' in the bodybuilding industry.

Now Jian Heng has such a special feeling, as if the muscles in his legs that have been trained are being repaired quickly and quickly, and after completion, he found a signal to Jian Heng: Come on, Lao Tzu may be able to bear more weight!

Re-loaded the barbell piece, this time it was added to a hundred kilograms, and when Jian Heng carried the pole, he felt that it was still a little light, anyway, no matter what he said, he definitely did not reach his current maximum weight.

However, Jian Heng didn't change it again, now it's a group, it's not the maximum weight!

Standard free squats, sixteen in the first group, Jian Heng was very relaxed at the beginning, and after ten gradually began to be a little strained, and by the sixteenth time, although he was not exhausted, he was also a little panting, although this feeling of strength was much worse than when he was heavy before, but Jian Heng still felt it.

put it on the barbell and loosened the waist support, Jian Heng quietly felt the muscles in his legs.

This time, Jian Heng felt that the sense of vitality just now was more vigorous, the muscles in the legs were repaired faster than the previous time, only within two or three minutes of Jian Heng stopping, the leg muscles seemed to have repaired the damaged muscles he had just damaged, and now Jian Heng had a kind of process like after he completed the heavy weight training, the muscle groups went from soreness to recovery.

This feeling is tantamount to a dose of magic oil for fitness people, and that guy directly urged Jian Heng to smile, and the corners of his mouth were about to reach the back of his head.

directly changed the weight of the barbell to one hundred and thirty kilograms, that is, almost one and a half times his weight, and Jian Heng continued to play.

This time Jian Heng didn't have the last scenery, the original sixteen standard squats were not completed, only ten were done, and the eleventh leg trembled a little when he squatted again.

The barbell rack was put back on, and he released the waist guard and rested for about three minutes, waiting for that sense of vitality to fill his body again, Jian Heng once again carried the one hundred and thirty kilograms of barbell bar.

And this time, Jian Heng did eighteen standard squats, and the twentieth felt the feeling of exhaustion.

Jian Heng felt that he had a small explosion today!