National fitness

Two weeks passed quickly, and Xin Ran had fully accepted the reality that he had to exercise four times a week.

"Huh? You ran up so early today?"

Yan Yan looked at his watch, it was almost time to make an appointment for class, so he slowly strolled out of the office, ready to wander to the front desk to "encounter" Xin Ran.

But as soon as he arrived at the lobby, he saw Xin Ran running on the treadmill.

Yan Yan was in a better mood, strode towards Xin Ran, and was quite surprised to see "17 minutes" displayed on the treadmill.

Xin Ran was so focused on running that he didn't notice anyone approaching around him. He only knew it was Yan Yan when he heard the sound. He tilted his head and smiled, and explained:

"It's okay on Sunday, so I'll come first."

Xin Ran practiced for two weeks before realizing with conscience: when he rarely came to class at two o'clock before, he basically came to class at four o'clock, and ran for 10 minutes. Poor Yan Shaoxia could only stay with him until close to 06:30. go to eat.

So he decided to come a little earlier in the future, at least to ensure that the class is on time at four o'clock.

Xin Ran clicked her tongue in her heart, thinking: Where in the world can I find someone who is as considerate as me.

"Almost, let's go for a while."

"it is good."

Xin Ran gradually got used to jogging, and she didn't feel as uncomfortable as when she came for the first time, and her speech was barely steady:

"Go ahead and wait for me, I'll be right over."

"No hurry, let's practice outside today." Yan Yan reminded him with a smile, "Remember to take the water glass later."

Xin Ran didn't know how to practice outside, but he nodded and slowly adjusted his breathing according to the method Yan Yan taught him before.

And soon he realized what he was going to face today.

What he has to face today are those cold equipment.

At first, Yan Yan took him to a piece of sit-up equipment. It looked like the elderly fitness equipment in the community, although it looked more advanced-the whole body was black, and the cushions were also made of leather.

Yan Yan raised the front half of the equipment, then leaned forward on it, with his upper body hanging outside the equipment, stepped on the pedals at the back with both feet, adjusted to a comfortable posture, and then turned sideways to pick up the " discus".

The kind that is bigger than the face plate.

"I haven't practiced my waist and abdomen for several days." Yan Yan held the discus with both hands, raised it to his chest, and demonstrated, "Today we are serious about waist training."

Try your waist first today.

Xin Ran still remembers what Yan Yan said to him during the first exercise, even though it was his stomach that time.

After Yan Yan finished the demonstration, he got off the equipment and signaled Xin Ran to follow what he just demonstrated, and added:

"You don't need to bend down too low, use your lower back to exert strength, and then get up again. Do four sets of twenty in each set, let's start."

Xin Ran was ready to take the discus in Yan Yan's hand, and it sank as expected—no matter what Yan Yan held lightly, he had to "sink" when giving it to him. this process.

"Hold it firmly, and hold it in front of your chest." Yan Yan nodded, indicating that he could start, "Is it light or not? How about changing the focus?"

Xin Ran didn't answer, but Yan Yan read the meaning of "I want to smash this on your foot" in his eyes.

After the two groups were over, Xin Ran still maintained the posture of propping up on the equipment.

Yan Yan reached out and pressed the muscles on both sides of his lower back and spine. According to the usual practice, he said that these two muscles were exerting force just now, and Xin Ran needed to experience it by himself.

Not only did it not itch this time, but Yan Yan's hand strength properly helped Xin Ran relieve the muscle soreness, so Xin Ran said sensibly:

"Give me a pinch?"

Yan Yan withdrew his hand at the right time, and said righteously:

"Okay, let's start the next group."

The four groups ended soon, and Xin Ran was temporarily released.Although this is not a difficult training for Xin Ran, the lower back is still a little sore after doing the four sets.

The reason for the soreness was mainly because Yan Yan really changed him to a bigger and heavier discus in the fourth set.

Taking advantage of Xin Ran's rest, Yan Yan stood on the equipment again, but was supported by the position of the hip bone, and the whole person "lyed on his side" on the equipment, with his calf touching the supporting point below, his feet firmly planted, and his hands Still holding the discus in front of his chest.

"Next, let's work on the waist. The same way down—and then up."

Xin Ran stood aside to watch his demonstration, was silent for a while, and praised:

"The young man is really strong."

Yan Yan smiled, chuckled but didn't answer, just handed the discus to Xin Ran, and gave Xin Ran a look of "Of course".

But after Xin Ran went up, he didn't reach out to pick it up, but silently picked up the one on the ground.

That is, the smaller discus that was used just now.

Yan Yan saw that it was impossible to hide the truth, so he could only say: "...All right, I will pamper you."

Xin Ran didn't buy it, and cast a gloomy glance at Yan Yan, and said rather sadly:

"You will only pamper me for a while, but you will never stay forever."

"How to say?"

"Because you still have to change the big one to me when you reach the fourth set."

Yan Yan, who was exposed, couldn't help laughing out loud:

"You really understand me. In the future, remember to see through and not tell the truth, so that you can be friends."

After four sets, Xin Ran put the discus on the ground, too lazy to move it.

Yan Yan knew that he had committed laziness again, so he stretched out his hand to pinch Xin Ran's waist in a timely manner—but this time Xin Ran visibly froze, and then exerted himself slightly.

Yan Yan understood in his heart that Xin Ran was itching again.

Xin Ran, who was taken advantage of by Yan Yan, got a one-minute overtime break. After a brief respite, he resigned to his fate and changed sides, and continued to do the remaining four sets on his left.

Xin Ran was very conscious, and Yan Yan was very satisfied.

He could see that Xin Ran was doing something he didn't want to do, but Xin Ran's attitude was also obvious: since the person is already here and things have already started to be done, even if he is not good at it, he will try hard and change it.

Regardless of whether it can be done well, the serious attitude must first be shown.

This is also Yan Yan's consistent attitude towards doing things, so he couldn't help but impress Xin Ran in his heart.

Yan Yan lowered the upper half of the equipment slightly, then patted the back seat:

"Okay, take a break, and then change to an easy one - sit-ups, okay? Come on, continue after the rest, four sets, twenty in each set!"

Xin Ran had no choice but to resign himself to his fate and lie down again, with his calf stuck on the support point at the top, and started his fourth "four sets", thinking bitterly: I don't know how many "four sets" are waiting in the future with him.

Yan Yan was standing facing Xin Ran, watching Xin Ran get up and down again and again - even from this perspective, he didn't think his face was big, and he could still see the protruding Adam's apple and pointed chin.

Yan Yan's attention was attracted by Xin Ran's subconsciously biting lips, and he stared at it unconsciously for two seconds, then realized that he was impolite, coughed lightly to cover up, and reminded:

"Don't bite, breathe normally."

Then he pretended to be calm and walked to Xin Ran's side and stood there.

Sit-ups are really easy, but today is more than that.

Xin Ran's torso has been practiced in circles for almost a week, and even with his knees, he knows how difficult it will be to get up tomorrow.

After Yan Yan led the slightly panting Xin Ran to the other side, Xin Ran finally understood: This is not only a problem for him to get up, it is also a problem for him to go to the bathroom!

The machine in front of Xin Ran is used for leg training. People lie on their backs on the seat, with their feet on the pedals, and an iron block with adjustable weight is attached to it.Yan Yan still gave him a demonstration, and then gave up his seat.

Xin Ran went up slowly.

Yan Yan said as if nothing happened:

"This piece of iron is fifteen pounds. I'll give you three more—it should be easy, you're welcome."

Xin Ran pursed her lips and gave Yan Yan a smirk.

He was wearing a pair of baggy gym shorts that came to just above the knee today.

In Xin Ran's opinion, these shorts and those fancy beach shorts can be categorized into the same type - the type that he hardly ever wears out.

At this moment, because the pedals are slightly higher and the legs need to be lifted, the shorts shrink up again.

Xin Ran held the handrail next to her, her feet were shoulder-width apart, and pushed the pedal hard.

"Four groups, let's do fifteen in each group."

"Slow down when you take it back, don't put it in the end."

Yan Yan paid attention to Xin Ran's movements, reminded him from time to time, and inevitably saw Xin Ran's thighs that were so white that they seemed to have never seen the light - a little thinner, but the muscles were well-proportioned and clean.

Yan Yan didn't know why he had to look away.

In short, he was a little afraid to look at it.

"This is only fifteen?" Xin Ran smiled and turned to look at him, "Young Hero is very kind."

Xin Ran was a little tired, so she could only smile faintly. There was still a fine layer of sweat on her forehead, which looked shiny when illuminated by the light.

But Yan Yan was stunned for two seconds, and forgot to make a joke, so he found a topic dryly:

"...Speaking of which, why don't you want Coach Li to take you?"

"Why do you ask this all of a sudden, worried that I'll just give up?" Xin Ran finished a set and was resting, and asked in feigned surprise, "Don't worry, he's not as handsome as you."

Yan Yan was in a good mood after being praised, and picked up the tone:

"Oh, this damn society that looks at faces. When will you be able to see the essence through the appearance-notice my beautiful heart?"

"That's easy to say, otherwise we will only do three sets?"

"...the next two groups do [-], let's start!"

Xin Ran resolutely refused to do the five more, pretended not to hear, and stopped to rest after reaching fifteen. Yan Yan laughed and scolded him as a slacker, but he didn't really want him to do more.

When Yan Yan felt that this topic had been skipped, Xin Ran suddenly said:

"Actually, it's not that I don't like Coach Li, it's just that he sometimes... makes me feel a little bit embarrassed—it's not embarrassing, um, how should I say, uncomfortable?"

In fact, Xin Ran himself did not expect that he would talk about this with Yan Yan.

Because people probably don't want to be seen by others when they are embarrassed - the more outstanding the person, the stronger the self-esteem, the more aware of their weaknesses, the more so.

Li Wei made Xin Ran uncomfortable, of course he did it unintentionally, who told him to be honest and straightforward.

Xin Ran also doesn't mind others saying that he is thin or white, after all "thin" and "white" are not deductions for his image.

It's just that Li Wei happened not to be tactful and made it clear that in the current environment, Xin Ran has obvious differences and differences from the people around him.

Men are sometimes like birds, they are the masters who love to show off.

Being reminded like this, Xin Ran will always hint that there are some faint and ostentatious eyes from muscular men around him—even if others don't notice him at all.

low self-esteem?

Not really, but a little bit of self-preservation.

It took Yan Yan two seconds to react before he realized that Li Wei had made a relatively straightforward evaluation of Xin Ran's figure before, which might have touched his sore spot, so he thought about it:

"Coach Li has a straight temper, and he always thinks that I can't lead students well. It's rare to meet such a person who doesn't have twists and turns in his heart. If he makes you unhappy, take it as a joke."

Xin Ran smiled slyly:

"I'm going to tell Coach Lee that you're talking about him behind his back."

He raised his head and looked around the hall, then said indifferently:

"Actually, what Coach Li said is right. I am indeed thin, and I am almost whiter than everyone here."

Yan Yan couldn't help looking at Xin Ran's thigh when he heard the words, and nodded solemnly.

Xin Ran found that someone was staring at her thigh, and the bit of self-esteem that she wanted to hide was picked out again.

It's just that when he... faced Yan Yan, he didn't have the feeling of being poked at a sore spot.

It really depends on the face.

Xin Ran was a little embarrassed, and the tips of her ears started to turn red.

Of course, Yan Zhinan Yan still thought that he was too hot to practice, so he didn't care - although the red is a bit cute, but this can't be said directly.

God knows what kind of inner activities a man will have when he hears others say that he is cute.

Yan Yan asked Xin Ran in a daze:

"...how many is this?"

"I didn't count."

"... Which group is that?"

"You didn't count?"

Yan Yan was silent for no more than two seconds, and then took advantage of Xin Ran's loophole - he jumped down very consciously, and even shook his trouser legs, looking refreshed after completing the task.

Xin Ran shook out her trouser legs, and while stretching her thighs according to the method Yan Yan taught, she chatted:

"I rarely hang out in shorts."

Just now, Yan Yan's attention was all attracted by Xin Ran's thighs, and now he noticed that the color difference between Xin Ran's thighs and thighs is not very obvious, only the ankles are slightly darker.

That was also much whiter than his own.

It was only after Xin Ran said this that he recalled that there was a time before when Xin Ran rushed here in regular clothes, he also wore cropped jeans, even though the sun was very strong outside.

Yan Yan thought to himself: It can't be because I think my legs are too thin so I don't like to wear shorts, right?

He subconsciously glanced at the bright sun outside the glass window, and thought to himself, why isn't the weather so cool?Think so much about what to do.

Xin Ran seemed to see through his doubts, and rolled her eyes at him:

"It's not because I think my legs are thin-it's just that elderly people need to protect their knees, please understand."

Yan Yan smiled: "You are still old? Then why don't you cover your ankles?"

"Young man, you don't know anything about fashion."

As a young man in the new era who is very concerned about dressing up, Yan Yan was questioned like this for the first time.

He said angrily: "...I think you don't know anything about power."

Then he sneaked Xin Ranti in front of a pile of cold iron under false pretenses.

At this time, Xin Ran's highlight of the day had just been staged——

He's finally going to learn how to pull iron too.

There are also two machines in this area, the ones they used at first.

Yan Yan raised the upper end of it until it reached ninety degrees, motioning Xin Ran to sit down with his back.

Although Xin Ran didn't know what to do, he was still very happy to be able to sit.

After Yan Yan brought two dumbbells, Xin Ran knew that he was overjoyed—it was the largest dumbbell he had ever used, and it was still a black lump.

Yan Yan handed the dumbbell to Xin Ran, and then stood behind him, letting him bend his elbows so that his upper arm and forearm were at right angles, and then held them flat on both sides of his body, with his upper arm parallel to the ground.

"Open your shoulders, stretch them as much as possible, and keep your waist behind you."

Xin Ran held the dumbbells with both hands, and Yan Yanxu supported his two wrists:

"Then lift it up, hold the dumbbell down flat, and then lower it down slowly—do it slowly, and exhale as you push it hard."

Xin Ran did as he did, his hands shook a little when they reached the highest point, and Yan Yan would help him up whenever he was unstable.

Hand in hand as it should be.

Xin Ran felt a little throbbing in his heart, so much so that he regretted when Yan Yan said that there were [-] people in each group—of course, this cannot be said, after all, he would basically be useless if he added [-] people.

"Take a break and prepare for the next item."

After finishing the last set, Yan Yan directly took over the dumbbells that Xin Ran lifted up, and Xin Ran's hands immediately relaxed, feeling much more comfortable.

There was also a mirror on the wall in front of them.

Through the mirror, Xin Ran saw Yan Yan standing behind him, holding dumbbells up and down while he was resting—the most common and common way of doing it.

It deepened his understanding of the phrase "boys who love sports are more handsome".

Xin Ran suddenly felt that admiring handsome guys for exercise was also a kind of enjoyment, so she sincerely suggested:

"Young man, why don't you come and practice, and I'll count them for you?"

"Beautiful you, I'm here every day, when can't I practice?"

Yan Yan laughed twice, then stood up straight, stretched out his hands to raise the dumbbells, then slowly lowered them down, and repeated this three times.Obviously, he was setting an example for Xin Ran again.

He didn't let Xin Ran stand up, Xin Ran kept sitting and lifting, all kinds of lifting, lifting all the lifting positions that can be lifted, only to be let go.

When I stood up, my thighs were still sore, and I almost couldn't stand still-maybe the leg training just now had some effect.

Yan Yan felt sorry for him at all, it was heartless and ungrateful.

Not only that, but he was still tinkering with the barbell. At both ends of the barbell were small discus that Xin Ran was familiar with. Xin Ran was terrified when he saw it. It must be a new way to torture people.

Sure enough, Yan Yan had already put the barbell on his shoulders and started squatting.

Xin Ran growled in his heart: He knew that leg training today would not be so easy.

"what--!"

There was a burst of screams in the private teaching hall after class.

Every time Yan Yan stretches Xin Ran, it is very nerve-wracking, especially stretching the legs, which requires Xin Ran to lie on a yoga mat, and then he arranges Xin Ran's legs into various shapes.

Xin Ran refused to cooperate on the grounds of pain, which made Yan Yan very distressed.

Yan Yan also took a lot of effort, panting slightly and said: "Can you stop barking? Huh?"

With tears in the corners of Xin Ran's eyes, she raised her eyebrows and made an inch of it:

"Oh? Young man...don't like me calling it that?"

Yan Yan simply smashed the jar, threw his legs away, pulled him up, and said angrily:

"...you'd better fend for yourself, don't say I'm not responsible if the pain is severe."

But on the short way to the front desk to sign, his heart beat inexplicably faster because of Xin Ran's joking glance just now.

Yan Yan said helplessly: Stretching him is really a physical effort.

Xin Ran signed and handed the pen to Yan Yan to sign.

He looked up at the time, it was ten past six, just in time for dinner.

"Are you off work? Let's have dinner together."

Xin Ran leaned against the front desk, resting his chin on one hand to see Yan Yan's signature—the handwriting was surprisingly catchy, with a strong pen and an air of stretch.

It's like a person with words.

"Okay, I'll tell Coach Li and the others..."

Ding--

The elevator door opened with a sound, and Li Wei and his party stepped in, hiccupping.

Xin Ran greeted them one by one with a smile on her face.

Yan Yan watched from the side with her lips pursed, thinking: What is the report of the present world?This is called.The last time I left Li Wei to eat, it was my turn so soon.

When the people walked away, Xin Ran finally couldn't hold back, and laughed softly.

"Young man, it's okay, I won't leave you behind."

After finishing speaking, he pointed inside, motioning for himself to take a shower and change clothes.

Yan Yan waved his hands very speechlessly: "Go quickly."

He watched Xin Ran's back, and found that the man's footsteps were a little brisk after he laughed, sweeping away the exhausted look from the exercise just now.

It was not the first time Yan Yan saw Xin Ran smile, but it was the first time he felt that he was "in a good mood".

Forget it, if you are left behind, you will be left behind, as long as he can smile.