Kapitel 31: Boring Training
Today is the first day of vacation. Wang Peng, slept late at home! Count the time!
Call your girlfriend! Wang Peng did not, and his girlfriend. Go to Hawaii, but stay at home!
The phone connects; Nancy's voice comes through the receiver!
Sound, with the sound of the waves. A voice as sweet as an elf;
It echoed in Wang Peng's ears: dear; I just arrived in Hawaii and settled down!
Your call is coming! You must be, miss me very much! Wang Peng listened to his girlfriend's voice! I feel that my girlfriend is nostalgic for me!
But Wang Peng, still in the microphone; said:
Honey, I'm relieved when you arrive!
But, Nancy. You must do a good job of sun protection!
Don't learn from those people. If you are exposed to too much sun, you will get skin diseases according to the doctor! I still like your fair look!
Wang Peng, I am here for vacation;
In school, every year there is that kind of tanned girl with wheat color!
They are the most popular! I want too!
Nancy said angrily!
I like you so much now! The tanned kind. In my opinion it is neurosis! I'm just obsessed with your fair look!
In my opinion, it is an angel who came to the world! In my heart now you are the most beautiful among the crowd!
That will make me feel, look yearning! Wang Peng replied shamelessly!
Hearing Wang Peng's words, Nancy was in the microphone; she smiled happily; and assured Wang Peng that she would protect herself well; and teased Wang Peng;
I bought a new bikini in Hawaii! Hearing this, Wang Peng regretted himself. The decision not to go to Hawaii with Nancy! I can't wait to fly to my girlfriend's side now! Take a good look at your own baby! But look at the wall again. That big training schedule! He bowed his head and sighed!
Now that you have chosen! Made my own decision! There is no way, then only stick to it! On the phone, Wang Peng and Nancy got bored again for a while! Then look at the time and exhale.
Encourage yourself to get up quickly; start a new day's training program! After Wang Peng got up, he ate the breakfast specially prepared by his mother.
Only, the eggs are still boiled. A sea fish grilled. A few slices of whole wheat bread! Some fruit and vegetable salad! These things were eaten in Wang Peng's mouth. Let's talk together; Wang Peng was thinking while eating. My mother used to make "pot tea" for myself! Close your eyes and stuff it into your mouth!
After dinner, Wang Peng drove. Come to your favorite gym! Find out your own training plan on your phone! Start looking for equipment and start training!
Wang Peng started first, stretching before exercising! Prevent yourself from getting hurt, after stretching! Wang Peng went. The first step today is to start exercising your own chest with the gantry. The gantry frame is a fitness equipment that can exercise all parts of the body very well. If you use the gantry frame to do low-position rope clip chest, you can exercise the upper part of the pectoral muscles very well.
If you are doing high-position rope clip chest, then in time, you can exercise the lower chest muscles very well. In other words, the gantry can exercise the upper and lower chest muscles. At the same time, it has a good exercise effect on the biceps and triceps of the arms.
Moreover, if you want to exercise your back muscles, you can also use high-position rope pull-downs, which can exercise the lower part of the latissimus dorsi well, and use certain methods to exercise our trapezius muscles.
The main actions are:
Rope Chest
The best way to use the gantry to exercise the chest is to clamp the chest with ropes. In most cases, the gantry is to help everyone exercise the back. If you exercise the chest, use the gantry rope to clamp the chest. This exercise method is very good of.
At the beginning of the movement, you need to use lunges, that is, cross steps to stabilize your body, and then fix your elbows and perform with light weight. There is no need to overdo it. In the process of doing this movement, our body is actually like hugging a wooden barrel. The most important thing to pay attention to is that the movement should be standard. If the movement is not standard, then it is likely to exercise other parts , and may also cause muscle damage.
and standing rope pulldowns
The action of pulling down the rope first requires everyone to stand first. When standing, the feet should be shoulder-width apart, then hold the two ends of the handle, and then let the body lean forward slightly. Using the strength of the latissimus dorsi, the back The contraction of the latissimus muscle pulls our arms down. That is to say, in this movement, everyone can use their strength to pull their hands to the chest and stop for about two seconds.
Then use the strength of the back to slowly restore the posture of the body. In this process, the most important thing to pay attention to is to use a little less force. If you use too much force, you may strain your muscles.
10 groups at a time, 15 in a group. Thirty seconds in between! After finishing these, Wang Peng took a rest.
We started training of shoulder in list! Or use a gantry! Wang Peng couldn't help being suspicious. This trainer, isn't it. Looking at the gantry is not pleasing to the eye! Today's strength is the gantry! put down the phone. Wang Peng started the gantry shoulder practice!
The first is the alternating cable shoulder press; using a gantry to work the shoulder muscles, doing the alternating cable shoulder press works well. Because everyone's physical fitness is different.
Therefore, before we start exercising, it is necessary to adjust the rope and choose the weight that suits us. First, adjust the rope to the lowest end. Then, we hold the handle, pull the two ropes, the distance is as wide as the shoulders, the palm faces forward, and the elbow on one side is straight.
Lift overhead, pause briefly at the top, return to the starting position, and switch to the other side. Next is the rope face pull. For those who have just started using the gantry to exercise their shoulders, it is a good choice to do the rope face pull, and this action is relatively simple.
First, we need to use the high pulley, and then pull it with a rope and pull it in the direction of the face. It should be noted that in order to better exercise the muscles of the shoulders, we separate our hands when pulling, and pay attention to keeping the upper arms parallel to the ground so that the standard of action can be trained in place.
Finally, there is the final rope flye. The rope flye is also a primary shoulder exercise!
First of all, adjust the pulley to the appropriate height and weight gear according to the individual's height and bearing strength. It should be noted that the pulley is slightly higher than the head.
Then, hold the left pulley with your right hand, UU Reading www.uukanshu.com hold the right pulley with your left hand, the ropes are crossed, this is what the initial movement looks like. Afterwards, we pull the rope, expand the arms to the outside of the body continuously, and repeat the exercise.
These groups of actions are also a group of 15, a total of 20 groups, with an interval in between, 30 seconds!
After practicing these exercises, Wang Peng is already exhausted! Wipe down used instruments! Come and rest by the side. Get ready, anaerobic training later. For anaerobic training, Wang Peng chose the climbing machine. Practice your cardiorespiratory fitness. After doing this, Wang Peng was exhausted and paralyzed in the gym! Finish stretching! Wang Peng finished the morning practice!
After leaving the gym, Wang Peng's hands were still trembling. Wang Peng sat in the car and drank some water! Wang Peng couldn't help thinking about what he did all this for!
Did I invest too much in baseball! Your own grades can be admitted to the university! But now I have these very boring training for baseball! What is it for!
Wang Peng decided not to think about it if he didn't understand it! Or take this afternoon. Hitting practice on! After all, I have practiced so much! If it is abandoned, Wang Peng feels a little unwilling!
Wang Peng started the car and drove to Cascade Supermarket, where he planned to buy some for lunch; Laomei's supermarket had food specially prepared for sports people. Just heat it up at home! Pushing the cart, Wang Peng bought what he needed for lunch; but when he was shopping for sporting goods, Wang Peng saw one. wrestling training dummies;
Wang Peng pondered for a while! Decided, buy a 180 lb dummy to take home. And bought the ground glue and floor mats that need to be laid for wrestling training. I moved these things to the car with difficulty by myself. Going to go home, with dad, and load these up in the garage! Nothing to do at home, continue to practice wrestling!
Wöchentlicher Energiestatus
-- Power-
Rangliste 
-- Power-
Stein