Little Life on An American Ranch: Chapter 16 initial test
Chapter 16 Preliminary Test
Out of the locker room, Jian Heng first ran on the treadmill for about ten minutes, and then did a few sets of warm-ups. It took a total of about ten minutes before and after, and started today's training after mobilizing his body.
Jian Heng's fitness method is not much different from most people's. Every time he goes to the gym, he focuses on training one or two muscles, and divides the muscles of the whole body into six training sessions.
Jian Heng's plan today is to practice legs. There are four movements in total, four to five groups for each movement, twelve times as a group, two leg kicking movements, one squat machine squat, and finally four sets of standard barbell deep squats. Squat to end today's training.
After completing a set of leg kicks, Jian Heng's forehead began to sweat slightly, and gradually he felt the muscles in his legs congested. Because he drank a glass of water when he came here, Jian Heng began to feel the pain after a set of movements. As my body changes, I feel if there is anything special in my body while wiping the sweat from my forehead.
"Nothing special!"
Jian Heng opened his fingers, gently patted and pinched his thighs, and picked them up, wanting to feel the changes in his body. It has been almost forty minutes since he drank a glass of water. Judging from the results of the little rabbit's reaction, Jian Heng now feels that he should have a little feeling.
After feeling for about two minutes, Jian Heng found that he didn't have any special feelings, so he had to stand up and prepare for the second set of movements.
After the second set of practice, Jian Heng wiped his sweat and walked towards the squat machine. Who knew that he only took two steps and saw a fat man grabbing the squat machine while playing with his mobile phone.
Just when Jian Heng wanted to turn around, the fat man leaned his body against the machine and continued to play with the phone. Seeing that he didn't look like he was going to practice like this, Jian Heng stepped forward.
"Hey, friend, do you use the squat machine?" Jian Heng stretched out his hand and waved it in front of Fatty's eyes, and said with a smile.
The fat man raised his head, glanced at Jian Heng and replied repeatedly: "Use, use!"
Hearing that people want to use it, Jian Heng naturally has only one option left. This kind of thing is very common in the gym. People like fat people are also the most annoying. When you come to the gym and don’t work out, you take up a piece of equipment. It seems that you can lose weight when you come to the gym and don’t do anything.
For this situation, Jian Heng also has a backup plan. Turning his head and scanning around, Jian Heng replaced the squat machine squat with the substitute Smith squat.
After the four sets of Smith squats were completed, Jian Heng's clothes were wet to his chest. When he got off the Smith machine, he looked up and saw the fat man still standing next to the squat machine and holding his mobile phone. What happened just now? It is still what it is now.
Since there was no response from the body, Jian Heng focused on training. When he came to the squat rack, Jian Heng adjusted his usual protection position, and then added a total of 20 kilograms of barbell plates to warm up his body.
Because Jian Heng mainly focuses on fitness and does not overly pursue any muscle latitude, so his strength is not particularly strong, but it is better than normal people. If it is put in the gym, it is estimated that almost half of the faces that often appear here They all surpassed Jian Heng.
Clamped the shoulder pads to the barbell, tightened the waist pad that he had just relaxed, and lifted the barbell hard.
"Hiss!" Jian Heng waited for the barbell to be on his shoulders, and suddenly felt that the force was a little too light, as if he could hardly feel the weight on his shoulders.
As a frequent gymnast, although I can’t afford to hire a coach, I also know that the weight is too light in this situation after working for so long, which is similar to the feeling of carrying an empty pole when I started. Weights like these are hardly useful as a warm-up, let alone a workout.
Shout out!
Jian Heng put the barbell back on the rack, and re-added weights on both sides of the barbell. At first, he added a five-kilogram piece, but after a test, it was still light. He replaced the five-kilogram piece, and added a ten-kilo , Who knows that it is still a bit lighter after being on the shoulders.
After going back and forth several times, and waiting for Jian Heng to confirm the weight, I found that the two ends of the barbell rack on my body weighed 30 kg each, plus the 20 kg of the barbell bar, it was 80 kg. That is to say, the ability to do three or four, let alone a warm-up.
Standing in front of the pole, Jian Heng hesitated for a moment, then felt his body, and calmed down to feel this way, only to find that there seemed to be a special feeling in his body, which was very faint, but Jian Heng still felt it. 'Grab' it.
This thing is not very easy to describe. It is not suitable to say that it is vigorous, and it is not right to say that it is brute force. After thinking for a while, Jian Heng thinks that the word 'vigor' seems to be the most appropriate description.
What is vitality? Jian Heng feels that it is not only about his body, but also about his spirit. There is a kind of confidence that I can and I can do it. It seems that the cells in the body are starting to "wake up" one by one, let myself The body is in an excited state.
Let's put it this way, Jian Heng now feels like a loaded gun, and there is an inexplicable power hidden under the calm appearance.
I bent down and put the barbell on my shoulders. After weighing it twice, I felt that the weight was similar to what I felt during my usual warm-up, so I turned my hips back and squatted down in a 'sitting' posture. . After squatting down completely, with a slight effort, he stood up again.
Reciprocating in this way, a total of sixteen were done, and then Jian Heng put the barbell back on the squat rack.
After untiing the waist protector on his waist and resting for about a minute and a half, Jian Heng felt that the sense of "vigor" in his body seemed to be getting stronger and stronger, and the muscles of the whole leg seemed to have a special feeling. This kind of heat is not the kind of exhaustion after exercise, but a kind of 'joy'.
Lightly stomped his legs twice and rubbed the muscles of his legs. Jian Heng seemed to be able to feel that the muscles he exercised were healing rapidly.
Fitness people understand that exercising is actually "tearing" their muscles, and when the body repairs these damaged muscles, the body will not be the same as it was, and the fibers of the magical muscles will grow thicker Some, to prevent the muscles from being injured the next time they bear such a weight.
This is the principle of heavy weight training, constantly tearing the original muscles to grow thicker and bigger muscles, this is the basic practice method of so many "big muscle masters" in the bodybuilding industry.
Now Jian Heng has such a special feeling, as if the trained muscles in the legs are rapidly repairing again, and after the completion, he found a signal to Jian Heng: Come on, I may bear even more the weight of!
The barbell was put on again, and this time it was increased to 100 kg. When Jian Heng picked up the bar, he felt that it was still a bit light. Anyway, no matter how he said it, he definitely did not reach his current maximum weight.
However, Jian Heng didn’t change again. Now it’s for groups, not the maximum weight!
Standard free squats, the first set of sixteen, Jian Heng's side was very easy at the beginning, after ten, it gradually began to be a bit strenuous, and at the sixteenth, although it was not exhausted, it was still a little Er was gasping for breath. Although the feeling of strain was much worse than before when the weight was heavy, Jian Heng still felt it.
Put the barbell on, loosen the waist support, and Jian Heng quietly felt the muscles of his legs.
This time, Jian Heng felt that the sense of vitality just now was more vigorous, and the muscles of his legs repaired faster than the previous time. Only within two or three minutes after Jian Heng stopped, the muscles of his legs seemed to have damaged himself just now. The muscles in his body have been repaired, and now Jian Heng has a process of muscle recovery from soreness as if he finished heavy training.
This kind of feeling is like taking a dose of magic oil for a fitness person. The guy directly reminded Jian Heng that he was smiling, and the corners of his mouth were almost pulled to the back of his head.
He directly changed the weight of the barbell to 130 kilograms, which is about 1.5 times his own body weight, and Jian Heng continued to play.
This time Jian Heng was not as good as last time. He didn't complete the original sixteen standard squats, but only did ten. When he squatted on the eleventh, his legs trembled a little.
The barbell rack was put back, loosened the waist support and rested for about three minutes. When the feeling of vitality filled his body again, Jian Heng lifted the 130kg barbell again.
This time, Jian Heng did 18 standard squats, and he felt exhausted only after the 20th.
Jian Heng felt that he had a small explosion today!
(end of this chapter)