The programmer and his woman

Glasses has been very happy recently. He met a new female netizen online, and the two actually met offline and quickly fell in love! This time his luck was simply overwhelming. The two of them got along very well and went out on dates together from time to time, enjoying their sweet world of two. Poor us buddies, we can only be silently left behind by them and enjoy this rare single time.

Let's talk about Xiao Bai. He has found a treasure recently! A newly opened Internet cafe is in trial operation. In the first week, you can use the Internet and play on the computer for free, and there is also free tea! This is simply a paradise for otakus! Xiao Bai hangs out in the Internet cafe whenever he has free time. He is so happy and carefree, as if he has found a new world in life.

As for me, I am busy reviewing the knowledge that may be involved in the new unit during this period. After all, I am about to step into a new working environment, and I have to be fully prepared to meet the challenges in the best condition.

Just when I was immersed in the world of programming, suddenly, there was a knock on the door. I looked up and saw the fat man standing at the door with a smile on his face.

Hey, Fatty, long time no see, how come you have time to come see me today? I asked with a smile.

The fat man waved his hands and said helplessly: "Don't mention it. Monkey Brother and Xiaobai are nowhere to be seen all day. I was free and had nothing to do, so I thought of coming to find you."

When I heard this, I immediately suggested, "Since we have nothing to do, why don't we go out and play ball? It would be great to stretch our muscles!"

The fat man shook his head and said mysteriously, "I asked you to come here for a serious matter. You know, my dad gave me two gym cards, saying they are free, so I can go there to exercise when I have time. So I wanted to ask you, are you interested in going together?"

"Free?" My eyes lit up.

"Yes, it's free." The fat man confirmed with a smile.

When I heard that, my heart was instantly ignited. I quickly snatched the card from Fatty's hand and shouted excitedly, "It's free, so I have to go! Fatty, you're really nice this time! If there's something good like this in the future, you have to think of me first!"

I asked curiously, "But by the way, when did a gym appear near us? How come I didn't hear anything about it before?"

When the fat man heard me ask this, he said proudly: "It's newly opened, opened by my father's friend, come on, I'll take you to have a look."

As I walked, I imagined the high-end gyms I saw on TV. I was full of expectations and thought I would have a chance to broaden my horizons. But when I actually stepped into this gym, I couldn't help but feel a little disappointed. The scene in front of me was very different from what I imagined. It was not a luxuriously decorated fitness hall, but a renovated old factory building!

However, when I looked around carefully, I found that although the environment was a bit simple, the area was unusually spacious, enough to accommodate various fitness equipment and activity areas. Moreover, the fitness equipment was also very complete, whether it was strength training, aerobic exercise or group training, you could find suitable equipment.

The fat man pointed at the gym excitedly and said, "This is what Brother Dong was talking about. How is it? It looks pretty good, right? Although the decoration here is relatively simple, the fitness equipment is all brand new and the performance is very good. And the coaches here are really good. I heard from my dad that the head coach, Coach Wei, is a bodybuilder and has won many awards. When I came here last time, he made a training plan for me. He told me that as long as I stick to his instructions, I can turn this fat into a body of muscle."

After hearing this, you also asked with expectation: "Really? What about me? Can I also get professional guidance?"

The fat man patted his chest and said, "Of course, I will let Coach Wei give you some guidance later. Every student here will have a set of tailor-made exercise plans. The coach will develop the most suitable plan for you based on your physical condition and goals.

The fat guy and I were talking when suddenly a muscular man came towards us. He had sharp features, a handsome face, and a strong body like an iron tower. Every step he took exuded a strong masculine aura.

"Coach Wei!" the fat man shouted.

"Xiaoyong, you're here. This must be your friend," Coach Wei said with a smile.

"Yes, Coach Wei, haven't you always suggested that I find a friend to practice with? This is the friend I found, his name is Wang Dong." The fat man replied.

Coach Wei turned to me and said with a smile: "Hello, Xiaodong, I am the coach here. My last name is Wei, and you can call me Coach Wei from now on. This is your first time to work out here, so take off your clothes so I can see your physical condition."

"Everything off?" I asked uncertainly.

The fat man immediately stopped him and said, "Brother Dong, we have to keep our shorts."

I smiled and pushed the fat man, then said, "Of course I know."

So I took off my shirt and left only my shorts. Coach Wei carefully observed my physical condition, nodded and said, "Well, your foundation is not bad. You mainly need to train your chest muscles. Men look good when their chest muscles are raised. However, I found that your biceps and leg muscles are obviously well developed. You don't look like you haven't trained before."

I scratched my head and said a little embarrassedly, "I loved roller skating when I was a child, but I stopped when I grew up. But maybe because I skated often at that time, my leg muscles were exercised. As for the muscles in my arms, I trained them regularly. I have a pair of dumbbells at home, which belonged to my father. When I have nothing to do, I always like to practice with them in my hands."

After hearing this, Coach Wei smiled and said, "Oh, no wonder. Since you have a certain foundation, then you should focus on training your chest and abdominal muscles. Xiaoyong, in addition to comprehensive training, you also need to add aerobic exercise to improve your cardiopulmonary function."

Next, Coach Wei explained to me in detail how to use the several equipment I would be using and the exercise techniques. He also emphasized the standardization and safety of the movements to ensure that I would not get injured during the exercise.

At this time, Coach Wei also started to work out. He quickly took off his shirt and threw it away, leaving only a pair of tight briefs, with his muscles clearly visible. As expected of an award-winning bodybuilder, his figure was amazing, and even a man like me couldn't help but take a second look.

During the casual chat with Fatty, I learned that Coach Wei is a real fitness enthusiast. He turned his passion for fitness into a career. Now he can not only meet his own exercise needs, but also teach others how to exercise and make money at the same time. This lifestyle is really a win-win situation for him.

I deeply admire Coach Wei. He not only has an enviable figure, but also has a love and pursuit of life.

At this moment, a very thin boy walked in. He was so thin that even with clothes on, one could feel how thin he was. When he took off his shirt and exposed his skin, it was even more shocking. He was just skin and bones, with almost no muscles on his body.

I couldn't help but start to doubt whether it was really effective for him to come here to exercise with his physical condition. And when he sat on the equipment and prepared to start practicing, I was even more worried about his safety.

He first chose a back exercise machine, sat down with his arms outstretched, held the horizontal bar and tried to pull down. However, he soon found that this was an impossible task for him because he could not pull the weight at all. So he went to the weight, reduced the weight by half, and sat back in front of the machine again. However, even with the reduced weight, he still found it difficult to pull the horizontal bar.

At this time, a fitness enthusiast passing by saw the boy's predicament and kindly stepped forward to help him push down the horizontal bar. However, when the boy was about to turn around to thank the man, an accident happened. Before he could even open his mouth, he was suddenly pulled up by the horizontal bar and was instantly hung in the air.

The fat man couldn't help laughing when he saw this. He pointed in that direction and said to Brother Dong: "Brother Dong, look at that skinny guy, it's so funny! He's being hung up, but his weight is not as heavy as the weights on the machine!"

The thin boy struggled in the air, and nervously yelled "Help!" At this time, Coach Wei also noticed this scene. He walked up and shouted to the thin boy: "You are only a fist away from the ground, not that high. Just let go and relax."

The thin boy calmed down a little after hearing the coach's words. He carefully touched the ground with his toes and found that he could indeed get down by standing on tiptoe. So he slowly let go of his hands and landed steadily on the ground on tiptoe. This scene made everyone present laugh, and the thin boy became the focus of the field.

"Brother Dong, this skinny boy is really making me laugh!" The fat man pointed at the skinny boy who was doing bench press and laughed so hard that he fell backwards. "Look, he's doing bench press again."

As if the thin boy didn't hear the fat man's ridicule, he walked to the bench press and lay down. This time he seemed much wiser and found an empty bar without any weight plates on either side. He held the bar tightly with both hands, took a deep breath, and then pushed upward with all his strength. Unexpectedly, he took the bar off the support frame in one go.

The fat man continued to laugh at the side: "Wang Dong, look at this guy, he is lifting an empty bar! Hahahaha, too funny."

I carefully observed the thin boy's movements. I thought he could easily complete the bench press, but the situation seemed a little unexpected. When he sent the bar to his chest, he stayed there for too long, which made me feel something was wrong. I patted the fat guy next to me to remind him of this situation.

"Hey, Fatty, do you think there's something wrong with this skinny guy?" I asked.

The fat man looked at me with confusion on his face: "What's wrong? He is lifting an empty bar."

"Yes, I know it's a miss, but don't you think he took too long to get down there?" I pointed at the thin boy and said, "And his face has started to turn red."

The fat man then noticed the abnormality of the thin boy. He scratched his head and said, "Oh, it's true. Brother Dong, should we go over and take a look?"

I nodded and was about to walk over, but I found that the coach had already taken action before me. The coach obviously also noticed the abnormality of the thin boy, he quickly ran over and lifted the bar to prevent the thin boy from having an accident.

"Oh, look how dangerous it is. Why didn't you ask someone to watch you while you were doing it?" The coach criticized the thin boy seriously.

The thin boy looked a little ashamed and replied, "Yes coach, I came here on my own."

"Next time you do a project, remember to find someone to help you keep an eye on it, or come to me if you can't find anyone. Don't do such a dangerous project again." The coach continued to remind.

"Also, I remember I asked you to find a small dumbbell to exercise your arm muscles first. Why did you come here to do bench press by yourself?" There was a hint of blame in the coach's tone.

The thin boy lowered his head and whispered, "I want to try..."

The coach sighed and said, "Okay, go to the women's area first and practice with those colorful dumbbells. Once you have built up some muscle foundation, you can try other exercises."

When the fat boy heard the coach ask the thin boy to go to the girls' area to get the colorful dumbbells for exercise, he couldn't help laughing again.

The coach glared at the fat man and said, "Xiaoyong, don't laugh at others. You two will also do bench presses in a while. If you don't do it right, you will be the ones making fun of yourself. Now, I will teach you the key points of bench press movements. Listen carefully."

As he spoke, the coach lay down and began to explain in detail the essentials and precautions of the bench press: "First, lie on your back on the flat bench press bench, with your head, upper back and buttocks touching the bench surface and gaining firm support. Spread your legs naturally and place your feet flat on the floor. Grip the barbell with your hands slightly wider than your shoulders."

Coach, what is a full forehand grip? I asked.

The coach explained: "The overhand grip means that when you hold the barbell, your palm is facing down, and your fingers and palm are tightly wrapped around the barbell, ensuring that your grip force is evenly distributed across your entire palm. This grip can provide better stability and control, helping you to perform bench press training more safely and effectively."

He went on to add: "Remember, when bench pressing, the way you grip the bar is very important. A full overhand grip not only helps you better control the bar, but also reduces the risk of wrist injuries. At the same time, the choice of grip width is also critical. A grip slightly wider than shoulder width allows you to better activate your chest muscles while keeping your shoulders stable.

Let me show you how to do it. Watch carefully. This is how you hold it. See it?"

"I saw the coach," the fat man and I said in unison.

The coach continued, "Now we can take the barbell off the bench press rack. Keep your arms straight so that the barbell is directly above your clavicle. Lower your shoulders and tighten your shoulder blades." The coach was explaining the key points while performing the movements.

Slowly lower the barbell under full control, and lightly touch the chest slightly below the nipples. Note that I said lightly touch the chest, not press it to death in the chest cavity, like the student just now because his arm was weak and pressed to death in the chest cavity. He couldn't even shout for help. Don't stay here for too long, then push the barbell up and slightly backward, so that the barbell returns to the top of the clavicle. At this time, the elbows can be locked or not fully straightened, and the shoulder blades continue to tighten.

Watch carefully, I will demonstrate it again." After finishing this demonstration, the coach put the barbell back on the bench press rack, stood up and said to us: "Do you two understand? Let me say one more thing. When you hold the bar while lying flat, different grip distances will have different effects."

"Coach, you said that different grip lengths will have different effects. Does that mean the exercise positions will be different?" I asked.

The coach nodded and said, "Yes, a wider grip focuses on the chest muscles, while a narrower grip stimulates the triceps and deltoids more."

"Oh, ok coach, we understand, thank you coach!" You expressed your gratitude to the coach.

The coach nodded and said, "Well, then you guys start practicing. Call me if you need anything." After that, he turned and left.