King of the Bay Area

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First, the core strength training of the fitness ball, and then the lifting of the water cup balance training; then the lifting of the dumbbell balance training-the same training content as the water cup lifting, but this time, the cup tray was replaced with a 30 kg dumbbell.

Then hanging leg training, followed by two-handed kettlebell lunge training, and finally back and forth rolling fitness stone training-an oval fitness stone weighing up to 100 kilograms, the volume is only the size of a basketball, but the density and weight are absolutely standard You need to keep your posture of bending down and touching the ground, stand your left and right feet parallel to your shoulders, and roll back and forth between the two toes 20 times.

Each training program is enough to mobilize all the muscles in the body, from core strength to body balance to muscle explosion, and to mobilize the internal energy contained in the body in a relatively soft and balanced training method to finally achieve the training purpose.

It seems that there is no too complicated content, but the actual operation is extremely difficult.

The training program itself is already jaw-dropping, but more importantly, these are Lu Ke's warm-up training-not basic training, not technical training, or strength training, just to start the warm-up of the training content throughout the day. No wonder everyone says that Lu Ke is a "training madman", and his perseverance and energy can be seen only from the warm-up training.

After all, everyone was sweating and embarrassed. No one can make an exception.

Rhett looked like he had been taken out of the water at this time. His face was red and red, his panting was like a cow. His dark skin had begun to shine and shine, but he still raised his chin calmly and calmly. With his own pride, he looked at Lu Ke with round eyes, "How is it? Is there any? I think it's just finished warming up now."

This is obviously bragging. Everyone can see it.

Al Dong, who was standing next to him, was sweating too, because his muscles and thigh muscles were trembling slightly in a short period of time, and the feeling of burning energy was everywhere in the body. He almost felt himself He was about to stand steadily, his legs and knees were shaking.

At the beginning, Alton thought that he had n’t trained in such a high intensity for too long, and his body could not adapt to the intensity, so the consumption was particularly obvious; but immediately after seeing the reactions of Logan, Marcus, and Reed, he Slightly relieved—although his consumption is still very large, the others are not much better.

Now that Rhett was still pretending to speak calmly, but his slightly trembling knee revealed his huge consumption, Ardon couldn't help but want to laugh, and then he saw Logan, who was rolling his eyes. With Marcus, neither of them spoke, but that expression couldn't be more obvious: stupid human, you will soon know that you are wrong. This made Ardon feel the same.

The eyes of the three people were inadvertently intertwined, and they all laughed together, but in order not to destroy the atmosphere, they had to hide the laughter and bear the smile, pretending to be fine. Then there was a kind of tacit understanding between the intersecting lines of sight, or the corner of the mouth was raised high.

The familiar tacit understanding hidden deep in his mind became clear again, and Ardon didn't realize that his emotions relaxed. This feeling is really long gone.

Ardon noticed that the sweat pants of Rhett were wet and muddled. Obviously it was black sweat pants, but he could still see the different shades of black. He immediately reacted. Reid knocked over the cup three times in a row, and the clothes and trousers were wet-but the clothes could not be distinguished because of the sweat, but the trousers were scattered on the special position of the crotch, which is particularly obvious, but The location of the water stain is really special, it looks like ...

Aldon made a wink at Logan, suggesting Reid's track pants.

Logan and Marcus also found out immediately, the smile between the eyebrows began to jump and roll, but Logan quickly raised his right index finger, put it on his mouth, and made a silent gesture, Shaking his head towards Ardon repeatedly, the mischievous expression couldn't hide it.

Al Dong also nodded his head in agreement and closed his mouth firmly, but the smile in his eyes rolled up, and the three men exchanged a line of sight again, because the smiles were too hard and the abdominal muscles began to sore. .

The three watching people were frowning, and Lu Ke had adjusted his breath, waved towards Talbot, indicating that he was ready, and then walked towards the treadmill.

Rhett was still pretending to be calm, and now seeing Lu Ke's movements, he was dumbfounded and looked at Talbot subconsciously.

Talbot seemed to be aware of Rhett's sight and turned his head to answer, "There is still one last item. After completion, you can join the team and prepare to start today's collective training."

Rhett choked on his throat in one breath-there are actually training programs! He couldn't hold on. After all, it was just a warm-up training, but the short training made super high requirements. Compared to training, he is now more willing to rest, at least take a breath. Unexpectedly, the training is still not over!

Despite Lu Ke ’s reputation, the actual situation far exceeded Rhett ’s expectations. The only thought in his mind now is: Is this just a warm-up?

However, it is already difficult to ride a tiger at this time. Since he has persisted to the present, he naturally loses and does not lose. He also wants to see to what extent Lu Ke ’s training can be achieved!

As a result, Reid also raised his chest high and patted his hands heavily. He originally wanted to boast Haikou, "What training, despite coming here", but did not expect that he was too hard to beat, poor I was choked by my slobber at one point, and finally resisted the urge to cough. As a result, nothing was said, and I missed the opportunity. Finally, I could only walk towards the treadmill with a big swing.

Al Dong and others who were standing beside were closely watching Rhett's every move, and at this time they exchanged a gaze again, and the smile on the corner of his mouth couldn't stop.

"You guys, what are you waiting for?" Talbot didn't let the three of them out, urging, and Alton, Logan and Marcus quickly picked up their smiles and quickly walked onto the treadmill , Ready to invest in the last training.

"Let's start with a group of thirty seconds." Talbot stood behind the treadmill with a stopwatch. "The team has not yet invested in this training, but our training group is considering joining. This is Bambi. Idea, we think it is very effective, you can try it. "

Immediately after, Talbot explained.

This is the training plan that Lu Ke came up with based on the 10,000-meter variable speed running: standing on the treadmill, but not turning on the power of the treadmill, but leaving the treadmill's crawler at rest, and then supporting the handle of the treadmill with both hands, using only the double The strength of the leg kicking the ground drives the track at rest, and then runs at full strength.

Because the treadmill track has its own weight and resistance when it is at rest, it makes the force of the feet need to be more concentrated and more fierce before it can be driven.

But this is not all. It is very difficult to drive the static track with legs, and Lu Ke also needs to join the variable speed running-the coach controls the rhythm to ensure the suddenness of acceleration and deceleration, so that the players are always in the process of training Under the rhythm of sudden speed change.

In a short period of time, the use of fast and slow rhythm changes is mainly used to train the ability to burst and speed up, and then compulsively adjust breathing, adjust strength, and adjust rhythm. This is for overall endurance, strength, speed, and balance. Severe test.

In Lu Ke's words, this is an upgraded version of the 10,000-meter variable speed running.

After Talbot briefly explained the training rules, several people next to him were stunned. The first reaction of Reid, Ardon, and Marcus was to cast his sights on Logan, "Do you know?"

But Logan shook his head innocently, "I don't know." His eyes were filled with confusion--what is going on here? Why did he not know what happened?

This is more than an upgraded version of variable speed running? It can be called a hell-level variable speed run! Even Reid, who was always confident, was already in a panic.

"Are you ready?" But Talbot didn't leave any more reaction time and said directly, "Listen to my whistle."

"Beep!"

A whistle sounded, and then they collectively kicked the ground vigorously—even though the difficulty was estimated in advance, the actual situation was still more difficult than expected.

Especially for Logan ’s four first-time players, because they are still unfamiliar with the training process, there is no skill at all, and they can only blindly exert force. The invalid flow of power and speed makes the consumption of physical energy faster and more fierce. , Even the breathing started to get hot.

Pedal Pedal!

Pedal Pedal!

At full speed, just after a little control of power skills, Talbot whistled again, forcing them to shed their power and slow down, but their pace had just slowed down, and they did n’t even have time to catch their breath. Then the whistle was remembered again, and then they had to accelerate at full speed again.

"Beep!"

Pedal pedal.

"Beep!"

Slow down.

"Beep!"

Accelerate again.

The short and bright whistle persevered like a magic sound, instilling pain and torture into the head bit by bit, every cell on and off the body was roaring, and now I finally understand what is called "Dying but not dying" torture, but Talbot's voice is still ringing in his ears, "Accelerate! Accelerate! Now is the full acceleration stage, pedaling! This is not a classic car, what speed!"

Even Lu Ke, 10,000 meters of variable speed running has become a commonplace Lu Ke, at this moment also had to clenches his teeth, calf muscles have begun to tremble slightly, in a time interval of five seconds to ten seconds to complete the instant burst The sprint, the adjustment of breathing, and the control of muscles all pose serious challenges. The taste of continuously pushing the limits is really difficult to express in words.

Hell level, well-deserved reputation!