The leader is my girlfriend

After yesterday's "passionate" exercise, the consequence was that I woke up with back pain early this morning. Wang Yiming knew that it was due to normal lactic acid accumulation since he hadn't exercised for too long. However, the soreness in his body was not false. He told himself that this was just the beginning and he would slowly adapt after a week.

The early bird catches the worm, and the early bird makes money. After some encouragement, Wang Yiming got up, dressed, and went straight to the deputy director's lounge with breakfast.

After saying good morning, Lu Wanwan took the initiative to ask, "I know why you separated the exercise parts."

"Leader, are you sore from the position you practiced yesterday?"

"Yeah, and my shoulders and arms hurt too."

"When you're training your chest, other parts of your body will definitely benefit from the compensation."

"How long will it take to heal?"

"You'll feel sore for 24-78 hours, but it will go away after a while. Plus, since our entire body is affected, the pain will last for at least a week. Once you get used to it, it will be fine."

If there is no suffering, create it; if there is suffering, adapt to it.

"..."

“Come on, come on, come on, believe in yourself, you are the best.”

"..."

"Shall we warm up?"

"it is good."

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Today's exercise part - legs.

"The legs are the largest muscle group in the body and consume the most calories. Today we won't be carrying any weights, just doing some simple posture adjustments to lay a good foundation for when we add weights later. If I'm not around, you must not attempt squats with weights alone. If you're not careful, you'll trigger compensation in your lower back. Stretching can be very dangerous, understand?"

"Ah."

“There are three main types of squats: wide-stance squats, isometric squats, and close-stance squats.

Wide-stance squats, with a stance 1.5 times shoulder width, primarily target the gluteus maximus and inner quadriceps.

Wang Yiming patted his butt and pinched his inner thigh. (Pinching the inner thigh is this spot)

"Isometric squats, with a stance about shoulder-width apart or slightly wider, primarily target the glutes and quadriceps as a whole."

Wang Yiming patted his butt and then his entire thigh.

"Narrow-grip squats, with a stance slightly narrower than shoulder width, primarily target the lateral quadriceps."

Wang Yiming patted both sides of his thighs.

"We should try to make our squats wider for two reasons.

The first point is physiological structure. Because women's pelvis is wider than men's, the Q angle of women's hip is larger, which means that the lateral folding angle of the thigh and calf is also larger than that of men. In this case, if you do more narrow-stance squats, it will easily cause patellar displacement or ligament laxity on the inside of the knee, as well as knee pain or hip pain.

Of course, it cannot be too wide. If it is too wide, there will be a tendency for the knee to turn inward, which will lead to relaxation of the lateral ligament of the knee and the risk of knee injury. Therefore, we must control the distance well, neither too wide nor too narrow.

The second point is aesthetics. It is not very good-looking if the outer side of a lesbian's quadriceps is too big, after all, it is too prominent.

To sum up, our leg training uses isometric squats and wide-stance squats, which should not exceed 1.5 times the width of the shoulder, nor be less than 1 times the width of the shoulder.

"it is good."

"There are many types of squats, including lunges, side lunges, and single-leg squats. We will gradually increase these later."

"it is good."

"Let's talk about how to do a standard squat in detail. Let's take a 5-step strategy.

In the first step, slightly rotate your toes outward, and firmly grip the ground with your big toe, little toe, and heel. Do not lift your feet from the ground during the entire squat.

The second step is to externally rotate the thigh, that is, keep the foot still and turn the thigh outward. This action will help open the knee, and the buttocks will be tightened during this process.

The third step is to keep the spine and trunk in a neutral position and not deform during the movement;

Step 4: The hips, knees, and ankles move downward simultaneously. When the body completes a movement, the joints must coordinate with each other.

Step 5: Lower your thighs to the ground, or even lower, depending on your body's flexibility. Then stand up and return to the initial position.

During this process, tighten your core, specifically your abdomen, and focus on your legs, keeping your center of gravity on your heels."

Wang Yiming said this while doing slow-motion squats.

"Leader, this isn't a big deal. This is just doing our utmost to protect ourselves during exercise. It's very important."

"Ah."

"As for breathing, inhale when you squat down and exhale when you stand up. Later, when the weight increases, you have to hold your breath while squatting and standing up. This qualifies as anaerobic exercise because oxygen isn't involved when you're working. Let's do 100 half squats first to try it out. Then, do 100 each of wide-grip, isometric, and narrow-grip stances. Do 5 sets of each, 20 per set. Let's warm up and start, shall we?"

"Okay, just put your hands on your chest?"

"You can hold your fists in front of your chest, at your sides, or straight out in front of you. Later, when you get on the barbell, you'll have to hold it. For now, do whatever's most comfortable."

"it is good."

The squatting process was dull, tedious, boring, and painful... Lu Wanwan couldn't do it anymore. Wang Yiming stood in front of her, holding her wrists with both hands, and fooled her while doing it.

"There are only two groups left and it's done."

"It's almost there, almost there."

"Come on, one more."

"No, there are still 12."

"There's still one group left. Take a deep breath and hold on a little longer."

"..."

Finally, after a round of deception, Lu Wanwan did more than 40 more. After finishing, she couldn't help but kick him.

This person is so hateful. She knew that Wang Yiming was fooling her, but what was infuriating was that she actually did what he said.

My body feels sore, painful, and tired now, and I have no appetite.

(That’s right, your appetite is very low right after exercise.)

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【Deputy Factory Director's Office】

Just like yesterday's routine, Lu Wanwan left first and Wang Yiming stayed to practice more. After practicing, Wang Yiming went over to have breakfast with Lu Wanwan.

Suddenly, he remembered something and blurted out the words "new era".

"Boss, when does your period come?"

"What period?" Lu Wanwan looked at him. She didn't even know she had a relative.

"Um, it's just my period, when will it come?"

"Why are you asking this?" Why does this guy always have a serious face and say some rude words? He is too timid to look her in the eye, but he is also bold enough to ask anything.

"It works. It's not recommended to do a lot of exercise during menstruation. When your period comes, we need to adjust our training plan. We must stop lower limb training and focus on shoulders and arms. Just go for a walk and you'll be fine. We can resume our original training plan after your period is over."

"It'll be here in a few days."

"Okay, tell me when the time comes. If you crave sweets a few days before your period, increase your fat intake moderately. Eat more walnuts, peanuts, and egg yolks. This will help keep your hormones more stable."

"You must be in a bad mood during your period, so I'll try not to irritate you." Wang Yiming said this to herself.

"Um, any more?"

"Also, don't cheat on your meals. There's a saying that goes, you can lie to yourself, but the number on the scale won't lie to you."

"……it is good."

And so, the second day of leg training ended.