embarrassed not embarrassed

"Shall we have lunch together at noon?" Ye Xiaotian sent Chen Wenhao a wechat message, and he had no class in the morning after two classes in the morning.

"I still have two classes. I will go to eat with my classmates after class. You should go to the gym first. You can exercise at least half an hour after the meal. If you arrive first, you can walk on the treadmill for a while. The activities will start. I will have dinner with my classmates." Come over after dinner." Chen Wenhao returned

"Oh well."

Ye Xiaotian originally wanted to have lunch together and then go to the gym, so he told Chen Kai not to eat together at noon, and Chen Kai went back to the dormitory to play games first and ordered takeaway at noon.

Alright, then go to the library to stay for a while, go to the cafeteria to eat early and go to the gym to wait for Chen Wenhao...

Ye Xiaotian walked slowly to the gym after eating. There were not many people coming to the gym at noon. He changed into sportswear with long sleeves and trousers, went to the treadmill, set the speed to 4, and started to walk slowly.

In less than half an hour, Chen Wenhao came.Seeing Ye Xiaotian walking on the treadmill while watching TV, he stepped forward.

"It's been almost half an hour since you came here?" Chen Wenhao looked at the time on the monitor and asked

"Ah!" Ye Xiaotian was watching TV, completely unaware that someone was approaching, and was taken aback by Chen Wenhao who suddenly spoke: "Well, yes..."

Seeing that Chen Wenhao was wearing a tight sports vest on his upper body and a pair of loose sports half-leg pants on his lower body, Ye Xiaotian said, "Aren't you cold in so little?"

"I'm not very afraid of the cold, and the heater inside is on, so I'm going to sweat after a while." Chen Wenhao looked at Ye Xiaotian who had a little sweat on the tip of his nose and raised his eyebrows slightly and said

In fact, it seems that there are very few people in the gym who are in good shape, because they dare to show it because they are confident...

"Let's learn squats today. This is the most basic movement. It can exercise the muscles of the legs, buttocks, and back, and it can also help the development of the muscles of the whole body." Chen Wenhao said

"Hey, didn't you wear a belt?" Chen Wenhao saw that Ye Xiaotian was not wearing a belt.

"Oh, the belt and gloves haven't arrived yet, I bought them online." Ye Xiaotian said

"Then you can use mine first." Chen Wenhao untied the belt on his body and handed it to Ye Xiaotian: "Although you haven't put on weights yet, but you just started practicing, you'd better tie it up, in case you don't use the right force and you will be injured." waist."

"Oh, okay, thank you." Ye Xiaotian tied his belt

"Come on, let me show you a demonstration."

"Isn't this just a horse step!" Ye Xiaotian started to follow Chen Wenhao's movements

"Well, it's kind of like that, but you have to rely on your legs to stand up." Chen Wenhao approached Ye Xiaotian: "Spread your feet further, point your toes outward, keep your back straight and not bent, and squat down a little bit."

"And then?" Ye Xiaotian

"You master the rhythm yourself. Let's start with a group of ten and do four groups. Exhale when standing up and inhale when going down. The frequency does not need to be too fast, but the standard of movement must be guaranteed." Chen Wenhao

Ye Xiaotian did a few moves up and down according to Chen Wenhao's movements.

"Come on, push your butt back, as if you want to sit on the stool behind." Seeing that Ye Xiaotian couldn't grasp the essentials, Chen Wenhao took a flat stool and put it behind him

Ye Xiaotian did a few more squats to find some feeling.

"Remember this feeling, rest for 30 seconds, and then we will do the next set." Chen Wenhao said

"Come on, open your knees, push your legs hard when you stand up, don't buckle your knees in, sit your butt back, keep your back straight..."

After four sets of 40 squats, Ye Xiaotian already felt a little sore on the inner thighs and the sides of the buttocks, and the muscles were tense.

"How do you feel?" Chen Wenhao asked

"My legs and butt are a little sore..." Ye Xiaotian said a little embarrassed

"How is your waist, do you feel uncomfortable?" Chen Wenhao asked

"The waist is not uncomfortable." Ye Xiaotian replied

"Well, that's good, it means that the movements are still standard. You really lack exercise. After a few days, you will feel sore legs and buttocks immediately. I guess you will feel even more sore tomorrow." Chen Wenhao said with a smile

"Next, let's go to that equipment over there." Chen Wenhao pointed to a piece of equipment and said, "That is for back training."

After Chen Wenhao demonstrated, Ye Xiaotian sat on it, stretched out his hand to hold the handle, and Chen Wenhao adjusted the weight for him.

"Is it too heavy?" Chen Wenhao raised his eyebrows and asked

"Well, it's a little bit, hehe!" Ye Xiaotian smiled embarrassedly.

"Okay, then I'll lighten the weight for you..." Chen Wenhao thought to himself that even a novice woman could do the weight just now

"When you pull back, don't shrug your shoulders, keep your chest straight, and put your arms back against your chest, come on, like this." Chen Wenhao also held the handle from behind while speaking, and pulled Ye Xiaotian twice .

In this posture, Ye Xiaotian actually seemed to be hugged by Chen Wenhao from behind.This is not the first time that I have been so close to Chen Wenhao. The first two times were when I was scared by the little beauty at Chen Wenhao's house. I hugged Chen Wenhao who was naked and refused to let go. Both of them were naked from the upper body, and they were held in his arms.

"Got it, this is the way to go." Chen Wenhao's breath and voice lingered on the side of his face, and Ye Xiaotian's ears turned red.

"Oh, I know, I got it." Ye Xiaotian replied

"Well, that's it, pay attention to breathing, exhale when pulling, come on, it's still four groups, ten in one group first." Chen Wenhao said

Ye Xiaotian's palms were already sweating profusely, and his face and back were also sweating. He rolled up his long sleeves. It seemed that he would have to wear short-sleeved shorts in the future. After just two movements, he was already sweating like crazy …

After practicing the equipment for back training, Chen Wenhao asked Ye Xiaotian to do a few sets of goat push-ups and ended the first day of equipment training.

"Let's learn these two equipment today. I think your legs will be useless tomorrow based on your level." Chen Wenhao said

Originally, he asked the goats to stand up in four sets, one set of ten, but after seeing Ye Xiaotian did two sets, he couldn't do it anymore. He was afraid that he would have difficulty walking tomorrow, so he could only cut it in half, and he didn't arrange other exercises. up.

"Well, okay, I don't think you are too demanding of me, I feel like I can't hold on anymore..." Ye Xiaotian panted

"Don't worry, take your time, your foundation is too weak, I think you can do these simple equipment first, and take your time to train your chest and abdomen. In fact, you can also have chest if you combine a reasonable diet and do more physical exercises. Abdominal muscles." Chen Wenhao looked at Ye Xiaotian who was sweating and panting.

"Well, okay." Ye Xiaotian wiped his sweat with his sleeve

"Remember to bring another towel to wipe sweat from now on." After finishing speaking, Chen Wenhao untied the one wrapped around his arm and handed it to Ye Xiaotian: "Use mine first, I don't sweat much."

"Oh, okay, thank you!" Ye Xiaotian said

"Take a short rest before going to the aerobic bar. After doing the aerobic equipment, do some aerobic exercise and then stretch. This way the effect is better." Chen Wenhao said

"Ah! Do you want to run for a while? How long will it take?" Ye Xiaotian regretted asking Chen Wenhao to teach him how to exercise

"Looking at your current state, why don't you spend less aerobic time, walk briskly for 20 minutes and then run for 10 minutes, and the speed can be adjusted to 6." Chen Wenhao said

"Okay." Ye Xiaotian

After seeing Ye Xiaotian got on the treadmill, Chen Wenhao left. Ye Xiaotian thought he was gone, but he was wondering, why didn't he practice a little bit, and didn't have aerobic, at least he would accompany him, otherwise he would definitely insist Can't go down.

After a short walk, a bottle of mineral water was suddenly placed in the groove of the treadmill.

"If you sweat so much, you need to replenish water in time. Remember to bring it with you when you come next time." Chen Wenhao said

It turned out that he didn't leave, but went to buy water for himself.

"Oh, okay, I didn't expect to sweat so much, hehe, thank you!" Ye Xiaotian really felt thirsty and wanted to drink water, so he unscrewed the bottle cap and drank several gulps.

"Drink slowly, you can't drink a lot of water quickly after exercising." Chen Wenhao

"Let me do aerobics with you for a while, is there still class in the afternoon?" Chen Wenhao started running on a treadmill next to him

"There are classes in three or four periods in the afternoon." Ye Xiaotian replied

"Well, that's pretty good, I can go back to the dormitory and have a rest." Chen Wenhao said

"What about you, do you have class in the afternoon?" Ye Xiaotian asked

"Well, there are classes in the first and second quarters, so I will run with you for a while before I leave. You try to stick to the aerobics, and then don't forget the stretching I taught you just now, so tomorrow will be much better."

"Well, okay, then you can go first later, thanks for your hard work!" Ye Xiaotian said with a smile

"You don't need to be so polite, we agreed, I will teach you how to keep fit!" Chen Wenhao also said with a smile

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"Xiaotian, what's the matter with you? Is there something wrong with your tailbone?" Seeing that Ye Xiaotian was having difficulty walking after getting off the bed in the morning, Yuan Lijie asked with concern

"Oh, it's nothing, it's nothing, I went to the gym yesterday, hehe." Ye Xiaotian said awkwardly

"Well, it's a good thing that Chen Wenhao didn't take me to practice. Seeing you like this, I feel like I've escaped a catastrophe..." Chen Kai gloated a little

"What did he teach you to practice, you are like this? Come and listen!" Zhao Chenghui also became curious

"I didn't practice a few equipments yesterday, mainly the squat. After squatting, I felt sore in my legs and butt. He said that it would be even worse today. I didn't expect that I would still be the same after stretching. Hey, I I regret it too..." Ye Xiaotian sighed

"This still depends on persistence. You haven't practiced before. You must be like this at the beginning." Yuan Lijie said encouragingly: "It is said that this is the way to train muscles. Practice soreness and pain. Let's continue to practice soreness and pain. , I got used to it later, and I feel as if I have never practiced without soreness or pain!"

"Ah!" Ye Xiaotian felt like looking for abuse, but there is always a price to pay if you want muscles, you can't let Chen Wenhao read jokes so quickly, at least you have to stick to it for a while, maybe you will really get used to it later Maybe.

"What, it's like this after just two squats, this squat is so powerful!" Chen Kai was a little incredulous

"Well, yes, I also think it looks quite simple, but after doing 40 squats, my legs and butt feel sore immediately, and Wen Hao said that this movement is very basic and very useful, and that many movements in the future must be combined with deep I made it by squatting." Ye Xiaotian said

Yuan Lijie turned on his mobile phone to surf the Internet and read the benefits of squatting on Baidu:

"1. Squats are the best exercise to improve leg strength. And leg strength is the most important and has the greatest potential for total body strength.

2. Promote muscle growth throughout the body.Because squats can maximize the secretion of testosterone, and strong testosterone can promote the growth of muscles in the whole body.

3. Improve heart function.Squat to strengthen your heart.Regular practice of squats can make the heart stronger.

4. Delay aging

5. Improve sexual performance.This is also the effect of promoting the secretion of ketone, free Viagra.

6......"

"Damn, there are so many benefits to squatting!" Chen Kai and Zhao Chenghui said in unison

"Come on, Xiaotian, you must teach us how to squat!" Zhao Chenghui said excitedly

"Yeah, yes, Xiaotian, hurry up and teach us!" Chen Kai also nodded vigorously

"The two of you are excited to hear about improving your sexual ability..." Ye Xiaotian saw through it in one sentence.

"No way, Ah Hui probably did it for this, but I didn't. I did it to stay young and delay aging!" Chen Kai immediately said

"Hehehehe!" Yuan Lijie almost bent over laughing at the side

"Okay, hurry up and wash up, get ready and go to the cafeteria to have breakfast. There is still class in the morning, and I will teach you in the dormitory at night!" Ye Xiaotian also laughed.

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"Brother Jie, Akai, shall we go to the cafeteria tonight?" Ye Xiaotian asked

In the afternoon, except for Zhao Chenghui who went on a date in the dormitory, Chen Kai was playing games, Yuan Lijie was surfing the Internet, and Ye Xiaotian was watching American dramas on his laptop.

"Yes." Yuan Lijie replied

"I won't go with you guys. I don't have classes at night, so I'll order a takeaway and continue playing games." Chen Kai said

"Isn't that Chen Wenhao!" Yuan Lijie and Ye Xiaotian were having dinner in the cafeteria when they saw Chen Wenhao and a few classmates sitting not far away and preparing to have dinner.

"Oh, he also has French class at night." Ye Xiaotian glanced at Chen Wenhao, who was chatting and laughing with his classmates while eating, and said

"It seems that he hasn't had dinner with you since the beginning of school, and he hasn't played with us." Yuan Lijie said

"Well, he should be closer to his classmates." Ye Xiaotian picked up the rice in the bowl and ate all the fish.

"That's all you have for dinner, isn't it to your liking? I still have ribs here, would you like two pieces?" Seeing that Ye Xiaotian had only eaten a few bites of rice, Yuan Lijie ate the fish and didn't touch the other dishes. .

"Suddenly I remembered that Wen Hao told me that we should pay attention to our fitness diet. The meat should be mainly beef, fish and shrimp, less pork, and less rice. The staple food can be replaced by potatoes and corn." Ye Xiaotian said

"You're not fat, so there's no need to eat like this, don't ruin your body if you haven't developed your muscles yet." Yuan Lijie couldn't help frowning when he heard Ye Xiaotian say this

"You can eat whatever you want in the morning and noon, but you have to eat carefully at night. It will get twice the result with half the effort. I'll buy some beef jerky after class, ha ha." Ye Xiaotian said with a smile

"Okay..." Seeing that Yuan Lijie couldn't persuade Ye Xiaotian, he said again: "I will bring you some corn when I see corn in the cafeteria in the morning, so that you can eat it as a staple food at night. You can also eat my small pot in the dormitory." It can be used, and it is very convenient to buy some potatoes and eggs to cook.”

"Well, that's right!" Ye Xiaotian thinks this method is very good: "I will buy it myself, don't bother you! Thank you, Brother Jie!"