Rebirth of Yidi Legend

Chapter 24 Training in the morning (recommendation ticket and collection requested)
There is nothing wrong with understanding the data, but Yi Jianlian is in a bad mood.

The lower body strength of 56 points is really unbearable to look directly at!

This also means that the strength gap between him and Horford is not only a 7-point gap in upper body strength, but also an unknown number of points in lower body strength.

However, apart from being in a bad mood, he was quite fortunate, because it wasn't too late to discover this.

Now he didn't feel that the lower body training that Jessica had arranged for him was too much, instead he rushed out of the toilet: "Let's start!"

"Ah?" Jessica looked at Yi Jianlian, who was suddenly enthusiastic, and was a little unresponsive. She thought: What's wrong with this guy?You were still frowning when you saw the training plan just now, why did you figure it out now?

Are all men big pigs?

"Of course it's training!"

"Ah~ You said this!" Jessica's crescent eyes laughed again, "Today's exercise is relatively heavy, so the time for warming up and stretching the legs will be longer. I was going to tell you when I planned to do it. , now that your enthusiasm is so high, I don't think you will be afraid of these, good boy, let's start!"

"Ah~ah!"

Painful and happy, Yi Jianlian's warm-up began, and the familiar screams echoed throughout the training hall again, and the first time was familiar and the second time, Yi Jianlian's voice was more relaxed this time, without any scruples.

"Okay, okay, it's almost done, I, I can't do it, ah!"

"It's okay, it's okay, hold on, you are a man, you can't say no, just hold on for a while."

In the dirty conversation, the 10-minute warm-up exercise finally came to an end. Yi Jianlian barely stood up with his thighs. This was a side effect after stretching training. floating like.

Because Jessica wanted to hold down Yi Jianlian's body to keep him from moving, she was sweating profusely and panting at the moment. The whole Oupai had obvious ups and downs, like a stormy sea with rough waves, especially this sports jacket The navel is still exposed, which looks tighter and more focused.

In order to avoid adverse reactions, Yi Jianlian averted his gaze in due course.

"However, it's really big!" Yi Jianlian muttered in his heart, just like a little cow~
***
After the warm-up, the formal training begins.

The first is squat training.

Although there are squat training in the morning and afternoon, the training items of these two times are different.

Heavy squats and straight-leg deadlifts in the morning; lateral slides and back steps with resistance bands in the afternoon.

Like the upper limbs, the muscles of each part of the lower limbs have different training methods. Jessica uses the above different items to train different muscle parts of Yi Jianlian.

The first item is the most common weight-bearing squat, which can be said to be the trump card exercise for exercising the thigh muscles, and it is also a training method that can achieve rapid results in a short period of time.

Its primary role is to strengthen the bones, ligaments, and tendons that run across the lower body.

There used to be a saying that NBA players don't do weight-bearing squats because this action will damage the knee joints. In fact, this kind of saying is false.

There is a very famous saying from the trainer in the training hall: "For 48 minutes, you can't always have the opportunity to touch the ball, but you need your legs all the time!"

The subtext of this sentence is changing directions to show that for NBA players, lower body strength should also be more important than upper body strength.

And anyone who trains lower body strength cannot skip the link of weight-bearing squats. Without this link, other items cannot be done at all.

It can be said that weight-bearing squats are the most basic action to strengthen the lower body, just like building a house and laying a foundation requires a pile driver. For the exercise of lower body strength, weight-bearing squats are the best tool.

As for this action will damage the knee joint, it is nonsense!Only non-standard weight-bearing squats can damage the knee joint, and this kind of situation usually only happens to sports enthusiasts. For a real athlete, he has a professional trainer watching by him, and he will always supervise the movement There is no need to worry about this aspect at all.

This day was the first day of the special training, and Jessica didn't let Yi Jianlian do too much. He did about 30 sets of 4 and ended the project.

After resting for about 10 minutes, Yi Jianlian started the second project of lower body training in the morning - straight leg deadlift.

This project can be regarded as a simple version of lifting the tire, but the difficulty is not so great, and the requirements are not so high. It mainly exercises the hamstring muscles and buttocks strength, so that the legs can exert force quickly.

Many NBA players have a fast first step because they've trained so well for this event.Yi Jianlian runs very fast, but his first step is not fast, which is why he can't get rid of Horford in the high position.

Straight-leg deadlifts do not necessarily straighten the legs, which will damage the knee joints. The so-called straight legs are just a name compared to bent-leg deadlifts. The legs must still be slightly bent, but the extent is not The bent-leg deadlift is that big.

"OK, hold on, boy, it's almost over, one more! Okay, nice, Yi, that's great!"

"Ugh!"

After finishing the last one, the moment Yi Jianlian put down the barbell, he couldn't help but let out a weird low cry, just like the bad old man who can't help moaning after drinking liquor.

During the completion of the straight-leg deadlift, the muscles were constantly stressed, which also made Yi Jianlian's entire body tense just now, and now he suddenly relaxed, making such a sound was also subconscious. , when he noticed the embarrassment, Jessica who was standing next to him covered her mouth and laughed lightly.

"Yi, this voice is very manly, really!"

"It's true that you are very good at comforting people!" Yi Jianlian replied with curled lips.

Straight-leg deadlift is the second and last item of lower body strength training in the morning. After finishing this item, Yi Jianlian began special training of upper body strength.

For upper body strength training, Jessica did not arrange other training methods, and still focused on bench press.

The reason why the NBA inspects the upper body strength of players is usually through the bench press. The reason is that while the barbell is being benched, the pectoralis major, pectoralis minor, deltoid, and triceps of the upper body will be affected by this action. When pushing, because the legs have no point to exert force, basically the whole upper body needs to exert force. Practicing bench press is equivalent to training almost all the muscles of the upper body, which is the most convenient and effective.

Therefore, when testing upper body strength, bench press performance has become the most intuitive evaluation.

Yi Jianlian kept pushing up for 2 seconds to the highest point, stopped for 1 second, and lowered for 2 seconds to the lowest point at a constant speed. He completed 4 sets of [-] reps in each set.

This project is also declared over, and the training volume of the whole morning is over.

　Thanks to 44567890 for the reward of 100 coins.

　　Please recommend tickets and collections, and please help to add the book list if you have a book list. I am very grateful. I feel that the book is not bad, and you can also give a reward. In short, I hope everyone will support me. Finger Zen, the speed of code words can make me anxious to death, I have tried my best twice a day, sorry.

　　
　
(End of this chapter)