Legend of Yi Emperor Rebirth

　　 I understand that the data is correct, but Yi Jianlian is in a bad mood.

　　 56 points of lower limb strength can not bear to look straight!

　　 This also means that the difference in strength between him and Horford is not only the 7-point difference in upper limb strength, but also the lower limb strength. I don’t know how many points.

　　 However, when he is in a bad mood, he is more fortunate, because it is not too late to find out.

　　 Now he didn't feel that Jessica had arranged for him to train a bit too much for the lower limbs. Instead, he rushed out of the toilet: "Let's get started!"

　　 "Huh?" Jessica looked at Yi Jianlian, whose enthusiasm was suddenly soaring, and felt a little unresponsive, and said to her heart: What's wrong with this guy? I just saw the training plan and I was sad, so why did I figure it out now?

　　 Men are all big pig's feet?

　　 "Of course it's training!"

"Ah~ You said this!" Jessica's crescent eyes smiled again, "Today's exercise is relatively large, so the warm-up and leg press will take longer. I will tell you when I was planning to do it. Now that your enthusiasm is so high, I don’t think you will be afraid of these, goodboy, let’s start!"

　　 "Ah~ah!"

　　 Painful and happy, Yi Jianlian’s warm-up began, and the familiar screams reverberated throughout the training hall, and once they were born and twice cooked, Yi Jianlian’s voice was even more open this time, without any scruples.

　　 "It's alright, alright, it's almost done, I, I'm not working anymore, ah!"

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

In the a little dirty conversation, the twenty-minute warm-up exercise finally ended. Yi Jianlian supported his thigh and barely stood up. This is a side effect of stretching training. The feet are a bit different from his own. The whole feels like he wants to. Floating.

Because Jessica wanted to press Yi Jianlian’s body to keep him from moving, she was also sweating profusely and panting. The whole Europa was undulating, like a squally windy sea, and the waves were turbulent, especially this sports jacket. The umbilical is still exposed, which is tighter and more focused.

　　 In order to avoid adverse reactions, Yi Jianlian avoided his eyes at the right time.

　　 "But, it's so big!" Yi Jianlian muttered silently in his heart, just like a little cow~

　　***

　　 After warming up, the formal training begins.

　　The first item is squat training.

　　 Although there are squat training in the morning and afternoon, the training programs are different in the two times.

　　 In the morning, weight-bearing squats and straight-leg deadlifts are mainly used; in the afternoon, lateral sliding steps and back steps with the help of resistance bands are used.

　　 Like the upper limbs, the muscles of each part of the lower limbs have different training methods. Jessica trains Yi Jianlian's different muscles through the above different items.

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

The main function of 　　 is to strengthen bones, ligaments and tendons that cross the lower body.

　　 There was a saying in the past that NBA players don’t do weight-bearing squats because this action will damage the knee joints. In fact, this statement is based on misrepresentation.

　　 There is a very famous saying from the trainer in the training hall: "For 48 minutes in the game, 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 to show that for NBA players, the strength of the lower limbs should also be more important than the strength of the upper limbs.

　　 It is impossible for anyone practicing lower limb strength to skip the weight-bearing squat. Without this link, other projects simply cannot be done.

　　 It can be said that the weight-bearing squat is the most basic action to consolidate the bottom plate. It is like building a house to build the foundation and requires a pile driver. For the exercise of lower limb strength, the weight-bearing squat is 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 joints, and this situation usually only occurs in sports enthusiasts. For real athletes, he has a professional trainer staring at him and always supervises the action. There is no need to worry about the standard nature of this area.

　　 This day is the first day of the special training. Jessica didn't let Yi Jianlian do too much. A group of 30, and about 4 groups, ended the project.

　　 After a break for about 10 minutes, Yi Jianlian started the second project in the morning about lower limb training-straight leg deadlift.

　　 This project can be regarded as a simple version of lifting tires, but the difficulty is not so great, and the requirements are not so high. The main exercises are the hind thigh muscles and hip strength, which is convenient for the rapid exertion of the legs.

　　 Many NBA players take the first step quickly because they have trained very well in this project. 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 deadlift does not necessarily require the leg to be stretched straight, it will damage the knee joint. The so-called straight leg is just a way of calling it compared to the bent leg deadlift. The leg must still be slightly bent, but the amplitude is not Bent the leg deadlift so hard.

　　 "OK, hold on~www.wuxiaspot.com~ will be over soon, come one more! Okay, nice, easy, great!"

　　 "Uh!"

　　 After finishing the last one, the moment Yi Jianlian put down the barbell, he couldn't help but let out a weird low shout, just like the old man groaned uncontrollably after drinking the liquor.

During the completion of the straight leg deadlift, the muscles have been stressed. This also made Yi Jianlian’s whole body tense. Now he suddenly relaxes, making such a sound is also subconscious, waiting for him to feel comfortable. When she noticed the embarrassment, Jessica, who was standing next to him, covered her mouth and chuckled.

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

　　 "You can comfort people, this is also true!" Yi Jianlian replied with his lips poked.

　　 Straight-leg deadlift is the second and final item in the morning about lower limb strength training. After this project, Yi Jianlian started special training on upper limb strength.

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

Why the NBA usually examines the upper limb strength of players through bench press? The reason is that while bench presses the barbell, the upper body's pectoralis major, pectoralis minor, deltoid, and triceps will be affected by this action. In a word, lying down When pushing, because the legs do not have the point of exerting force, basically the whole upper body is required to exert strength. Practicing bench press is equivalent to practicing almost all the muscles of the upper body, which is the most convenient and effective.

　　 Therefore, the test of upper limb strength, bench press performance has become the most intuitive evaluation.

　　 Yi Jianlian kept pushing up for 2 seconds to the highest point, stopping for 1 second, and lowering for 2 seconds to the lowest point, completing 4 sets of 20 training sessions.

　　 This project has also come to an end, and the amount of training throughout the morning has also ended.