my soulmate is a free man

Knowing the importance of strength attributes in volleyball, especially men's volleyball, Qin Chunxiao dare not be careless about strength training.

At 05:30 in the morning, Qin Chunxiao got up, brushed his teeth and washed his face, and then warmed up, such as skipping rope [-] times and running around the house a few times.

When the body is active, he pulls out the dumbbells. Qin Chunxiao has two pairs of dumbbells. One pair weighs 8 kilograms each, with a total of 16 kilograms. The other pair weighs 15 kilograms each, with a total of 30 kilograms.

He used to carry the pair of 8 kg dumbbells to do the agility ladder training first.

When the brand-new white shoes passed quickly in the grid of the agile ladder, the children next door who got up early in the morning and went to the interest class all looked at him curiously.

Probably in their eyes, this elder brother who jumps up and down every morning is a strange person.

"His eyes are blue."

"Shh, that's a foreigner."

"Come on, let's not bother him."

Qin Chunxiao stopped, turned around and smiled at them, and said that it was Guangpu with a strong flavor in City G: "My child, I am Chinese."

"Wow!" the children screamed and ran away.

Qin Chunxiao was puzzled, and could only scratch his head: "Oh, I'm old, and I don't understand what is going on in the mind of the post-[-]th generation."

Next is to lift two 15 kg dumbbells to do push-ups. Push-ups are an effective way to strengthen the shoulder and arm muscles. Whether it is catching, passing, spiking or serving, these muscles will be used.

Qin Chunxiao had a premonition that the strong provincial team would look down on a short guy like him, and only the weak team would accept him. But as far as the southern provincial team lacked a strong main attack, unless he wanted his team to be in the domestic league Li continued to rush to the street, otherwise he would still not be able to run and be dragged into the main attack.

The problem is that the national team does not look at weak teams when selecting players, so even if a strong player leads a team to a big competition with a single core, he has to do it again. .

Then let's practice, he can do what the team needs, strength is an attribute that both the main attacker and the free agent need to enhance, as long as he is still an athlete, these trainings will not be in vain.

After finishing the press, Qin Chunxiao carried a 15kg dumbbell and went to the stairs to do single-leg squats.

Qin Chunfeng lazily walked over with a mouthwash cup in his hand, and asked vaguely, "Aren't you standing on two legs when squatting? Your one foot is so straight on the stairs, it looks like standing on one leg. Like a flamingo, won't you fall like this?"

Qin Chunxiao: "No, I have good balance." Don't underestimate his core muscles, they are very powerful.

If the load exceeds 25 kg, there is a risk of falling due to his physique not yet at his peak. 15 kg is really okay, and excessive load may affect his growth. Qin Chunxiao will not do heavy weight training for the time being.

Single-leg squats can not only train the hip and leg muscles, but also the iliopsoas muscles. It can not only improve jumping ability, but also increase the starting speed before take-off, that is, faster take-off and smash, without giving the opponent time to react.

This action can also strengthen ankle strength and body balance, thereby reducing the probability of sports injuries. It is a super tiring but cost-effective exercise.

At this time, the leg muscles began to feel sore. Qin Chunxiao ran into the new neighborhood next door, entered a unit at random, and began to jump the stairs with one leg, and then went up to the first floor and switched legs.

After training the upper and lower limbs, Qin Chunxiao will go to the elderly fitness and entertainment facilities in the community, tie a 15 kg dumbbell around his waist, and do weight-bearing pull-ups. This is back training.

After doing these actions, the boy wiped his sweat with the corner of his clothes, revealing his clear abdominal muscles.

Qin Chunfeng was holding a meat bun and eating it while watching it, Qin Chunxiao kindly asked, "Do you want to touch it?"

In order to ensure agility, he will not train himself to be a big guy, but the muscle feel is no worse than those big pieces of meat.

Qin Chunfeng waved his hand: "Forget it, I'm already tired of touching it."

No one in their family has been an athlete since their grandparents and grandparents. When they saw Qin Chunxiao's muscles for the first time, everyone touched and touched Qin Chunxiao's muscles. It took several months before they could maintain their normal hearts.

As early as when everyone thought that fitness experts were hard to the touch, Qin Chunfeng understood the knowledge point that muscles are soft when they are relaxed.

Qin Chunfeng: "By the way, how much do you weigh now?"

Qin Chunxiao recalled the results of the morning scale: "65.5 kg, after all, I have gained muscle recently, even if the body fat drops to a lower level than before, it is impossible to become lighter."

Qin Chunfeng: "It's enough to have abdominal muscles. If I want to have your perseverance, I should have trained my waistline by now."

Qin Chunxiao coaxed her sister: "You have perseverance in studying, and I have perseverance in sports. We just have different talents, which doesn't mean you don't have perseverance."

There is a little knowledge in fitness that the combination of anaerobic and aerobic is more efficient in fat control, so Qin Chunxiao likes to practice body coordination and strength for four to 10 minutes before going out for a run.

This run is equal to 10 kilometers.

When he finished his morning exercise, Qin Chunfeng fanned him with a cattail fan, and asked, "Do you still have the energy to help me play the game? Let's say yes first, you can't just play around casually, I still want to Winner."

Even the middle school physical education exam is the person whose younger brother, who was a primary school student, dragged his training for three months before barely passing, what big talk is he talking about?

Qin Chunxiao was helpless: "Understood, I will be more serious."

Qin Chunfeng: "Just be more serious? The contestants this time are all high school graduates, and half of them are adults."

Qin Chunxiao: "I guarantee you win?"

It just so happens that he hasn't really played a match with anyone for a long time, and he also wants to practice his hands, so he won't be perfunctory in this match. After all, some skills still need to be practiced frequently to ensure proficiency.

It was understandable for Qin Chunfeng not to trust him. After all, in her eyes, Qin Chunxiao specialized in sprinting a few months ago.

In today's competitive field, it is difficult to achieve good results without focusing on one event. Even if you cross events, there is no reason to cross from track and field to ball games.

Qin Chunxiao dug out two net pockets to hold volleyballs from under the bed, and prepared two large bottles of water, one with a moderate amount of salt and sugar to prevent her sister from over-exercising, and one bottle of cold water, he wanted to brush fat, and everything with sugar Non-stick, as well as sprays and bandages for emergency injuries.

Qin Chunfeng reminded him: "Why are you carrying so much? It will be difficult to carry if the bag is too heavy. It takes 20 minutes to take the bus from here to the stadium. At eight o'clock in the morning, there must be no space for you to sit on the bus."

Qin Chunxiao: "I'll recite it myself."

"Then I'll get the ball." Qin Chunfeng changed into a light blue sweatshirt and a sun hat, and trotted out happily with two balls in his hands, flicking his ponytail behind his head.

Youth.

Qin Chunxiao sighed and followed out.

The stadium is not far away, but there is a traffic jam in the morning rush hour, and it took half an hour to stop and go, and it would take Qin Chunxiao less than an hour to run there.

The car swayed, Qin Chunfeng stood in the corner, Qin Chunxiao put one hand in front of her, separated a small space, and silently blocked the turbulent crowd.

Qin Chunfeng raised his head, looking at his younger brother with a warm smile in his blue eyes.

Strange to say, both siblings have blue eyes, Qin Chunfeng's eyes always remind people of the shallow sea in spring, but Qin Chunxiao's eyes remind people of snowfield wolves, but just seeing them standing together can make people Feel the power of blood.

As soon as he saw the net on the court, Qin Chunxiao knew that the game would be easy to play. According to his visual inspection, the height of the net was no more than 2.24 meters, which is a common height for women's volleyball or youth men's volleyball.

Adapted to the 2.43-meter net of the adult men's volleyball team, the 2.24-meter net does not count.

Wen Lang ran over and took the bag from Qin Chunxiao first: "It's been hard work, it's hard work, our original main attack is going to repeat the school accommodation, and we really can't find anyone who can fight, so we ask you to join the role."

Brother-in-law Wen has been trying her best to show courteousness to her brother-in-law since the first meeting. Qin Chunxiao is kind, handed him the bag, and looked around: "How is the opponent?"

Wen Lang: "It's pretty good. They reached the top eight in the city competition last year. They all got into the local universities and asked us to help. Don't worry, we are also very good. It was the top sixteen last year."

Qin Chunxiao: These two teams didn't even make it to the semi-finals of the municipal competition?

On Wen Lang's side, including him, there are five big boys. The height is between 1.7 meters 1.8 and 1.8 meters. The tallest Wen Lang is [-] meters [-]. He can block the net, but his touch height is only a little over three meters. Count on him.

Yi Chuan had a beard and looked very hearty. He bent down and said to Qin Chunxiao, "You can help catch and hold the ball later. I will dunk, and so will Brother Lang. It's too difficult to find a middle school student to play the main attack. "

The second pass was a chewing gum boy whose bangs were dyed purple: "If you want to try the taste of smashing the ball, just ask brother for the ball directly. You are welcome, I will pass it to you."

The other two are the support and the freeman, okay, the configuration is pretty neat.

Qin Chunxiao was puzzled: "Isn't there only one person missing? Don't you need me to come? Add my sister and you will be all together."

Wen Lang said solemnly: "Your sister is a secret weapon, you can't come out easily, as long as I stand there, I will be full of blood."

Qin Chunxiao: Got it, she is your big red bottle.

On the opposite side are the students of the No. 1.8 Middle School. Five of the six are spirited guys in sportswear. They are generally over 1.8 meters tall, and the tallest one must be [-] meters. There are slippers on the person's feet, his skin is dark, and his smile is simple.

In Qin Chunxiao's memory, once such a person appeared on the volleyball court, nine out of ten people came from Island H, where the volleyball atmosphere is very strong. Every village and town has a group of volleyball fans. Many children have been walking since they can walk. Can pad the ball, and generally very casual, just pull a fishing net and take off your shirt to play.

The level of amateur volleyball in Island H ranks first in the country. They have passion and enthusiasm, and they do not lack skills. They are generally not tall enough, so they have not produced national-level volleyball players for the time being. Combined with the locals, a group of tall guys came out of the post-[-] and post-[-]s. Coupled with the influence of the volleyball atmosphere, national-level players finally appeared.

That person was Fu Biyang, who promised to treat his teammates to eat coconut chicken before the crash. He is the most physically gifted existence among post-zero players. In 2023, he is the most promising Chinese secondary attacker to hit the international first-line level.

In the end, he failed to fight side by side with the opponent in the international arena, nor did he eat the coconut chicken meal. Thinking of this, Qin Chunxiao's eyes glided with sadness.

On the other side, the team members said to the flip-flops: "Sheeppen, you agreed to join our volleyball club after this match."

Yangpen: "Got it, brother, for the sake of alumni, I still remind you that G City Medical University has a lot of studies, and studying medicine is very tiring. It will really be difficult for you to have the energy to play volleyball everywhere in the future. "

The teammates laughed when they heard the words: "Then let's play enough now."

The sheep pen began to pick off his shirt: "Then let's make a quick decision. My grandpa is eating rice rolls nearby. He has a bad heart. I have to take him home."

Qin Chunxiao took a meal and began to do warm-up activities.

According to his understanding of the H Island people, as long as they strip their shirts off, it means that they are going to fight seriously.

Wen Lang was puzzled, and he muttered: "That man took off his shirt to play in City G in August? Isn't he afraid of sunburn?"

Qin Chunxiao: Don't worry, they came from a place closer to the equator, and their anti-ultraviolet ability is definitely stronger than everyone on the scene.

The sheep pen was so aggressive that he threw the volleyball high, jumped with both legs, and smashed the ball with his right hand fiercely.

This is actually a big jump hair!

Wen Lang and the others hurried to stop him.

Qin Chunxiao stood on the spot and moved her fingers without moving her feet.

He thought, the speed of this ball is good, it must be 90km, which is about the same as the powerful women's volleyball team. It seems that the opponent has practiced before.

In the next moment, the yellow-blue volleyball smashed out of the court and went out of bounds.