National fitness

Yan Yan has always been serious about himself, and under certain circumstances, he is also responsible for others.

Seriousness means that as long as you decide to start doing something, you will try your best to do it well: the most important part of the things you have to do now is to be "responsible to Xin Ran".

He didn't know if he could be trusted by others in the process of helping Xin Ran achieve the desired goal, but it was better if he could, because it would be more efficient.

At the same time, he also hopes that Xin Ran can be more confident, so that when he makes progress, he can establish a good cycle so that he can acquire new good habits with twice the result with half the effort.

Whether it's for the sake of Xin Ran or for the smoothness of his own work, Yan Yan hopes that he and Xin Ran can get along well in the next forty classes.

Yan Yan raised his eyes, and verbally formulated a crude "battle plan":

"Then follow what I just said, focus on gaining weight and muscle in the first twenty classes, and see the effect in the second half. If it's good, I'll give you body-shaping training. If it's not ideal, add more class hours."

"Okay, listen to you."

"I don't know you very well yet, um... such as your physical condition, your diet. Can you tell me about it? I can adjust the intensity of your usual exercise."

Xin Ran smiled frankly, stretched out his hand and clicked on the data sheet that was thrown aside, and said boldly:

"I'm very simple: a sub-healthy physical condition, a diet that I don't like to eat, um... a blank exercise history."

Yan Yan raised his eyebrows when he heard the first two, and smiled even more at the end:

"Blank? Doesn't the word 'sports' mean anything in life?"

"For you guys... is tug-of-war considered a sport? It's the kind that you have to attend if you don't have enough people in middle and high schools."

Yan Yan thought to himself: No wonder I can breathe like that after running for a while.

As a person who loves sports, he can't understand Xin Ran's situation. After all, there are so many sports activities in school.Yan Yan couldn't help being curious: What does Xin Ran do when she is bored?Internet...surfing?

"It's okay. I don't have any hobbies that just talk but don't practice? Playing ball? Swimming?"

Seeing that Xin Ran had no intention of nodding at all, Yan Yan could only back down and say:

"Okay, playing chess also counts."

"Playing chess... I'm interested."

Xin Ran looked at Yan Yan's unbelievable expression, took it seriously for two seconds, and couldn't help laughing.

Yan Yan sighed, shook his head, and said in resignation:

"Okay, the situation you confessed is really simple. Let me show you the bottom line, I've 'practiced' other people's experience is also blank. We are a blank duo, so we have to move forward through groping."

Xin Ran was immediately relieved, and the pressure of being "driven to the shelves" disappeared instantly, so he joked:

"It doesn't matter if I confess, you just confess...Are you afraid that I will ask for a change of coach?"

Yan Yan raised his eyebrows and joked:

"Huh? Who do you want to replace? Coach Li?"

Anyway, in terms of bickering, Yan Yan is definitely not the one who will suffer.

Xin Ran asked herself how many times she hadn't been nervous in the past 28 years, because she really didn't know that she still stuttered when she was nervous:

"Oh don't, don't, that's not what I meant."

Yan Yan took advantage of the victory to pursue:

"You said 'want me', you can't just give up."

Xin Ran choked on the spot and pursed her lips subconsciously.

Facts have proved that people who are good at talking are not necessarily good at flirting.

Yan Yan finally couldn't help but laugh a few times, and quickly switched himself to a serious mode:

"Okay, I won't tease you. I'm a part-time job, and I'm working without a license—Mr. Xin has a lot of people. Forgive me for sneaking in to make up the number while the gym is open with a shortage of manpower."

Xin Ran didn't mind being teased even though she was old, but silently admired herself in her heart for "fighting against fate"—Coach Yan, who was employed without a license, was young, but his mind was calm and delicate.

If Yan Yan stands at the height of a "mentor", Xin Ran will definitely feel pressure.But if she were to be a "companion", Xin Ran would be much more relaxed even if she showed timidity.

The two seem to be about the same age, and they took advantage of each other's "shortcomings", so they miraculously huddled together to survive.

Xin Ran felt relieved, and the function of "no loss in arguing with words" was launched immediately:

"I won't give up from beginning to end, you just need to be responsible to me."

When Xin Ran said this, she smiled without force, not out of politeness, but simply thinking: the ideal type is getting more and more ideal, what should I do.

Yan Yan had to admit that people looked much better when they smiled than when they had a stern face.

Looking at such a fair face with three points of teasing, Yan Yan inexplicably felt that the next getting along and running in would be very smooth.

"Since I have to be responsible, I can't just chat with you."

While speaking, Yan Yan had already adjusted his movements, performed three standard abdominal crunches on the mat, and then patted the mat towards Xin Ran:

"Come and get your fitness gift package for today. Try your waist first."

"...Can it still be reliable? This is called trying my stomach."

"Whatever. Come on, four sets of crunches, thirty for each set!"

Yan Yan suddenly became serious, as if the person who was molesting others just now was not himself.

Xin Ran had no choice but to lie down on the mat as she said, thinking: she has been domineering for 28 years, and now she sometimes gets quick-mouthed by others, so she is really promising.

Sure enough, you have to pay back when you come out to hang out.

Yan Yan stretched out one hand in the air, and when Xin Ran got up, his head just touched his hand:

"Don't move your head and shoulders. You don't need to get up too fast or too high for crunching. This position is probably fine. It's easy, and you do the standard."

Xin Ran felt this "very easy" and didn't want to nod. In his mind, this could only be considered "not difficult to complete".

Yan Yan noticed Xin Ran's pursed lips, and warned him to breathe normally:

"Exhale when you get up hard, inhale when you go down, and put your waist on the mat."

Xin Ran didn't answer, but made a note of it in her heart, and followed his request honestly.

Yan Yan saw that what he did was not particularly difficult, so he felt relieved—after all, he is a big man, so it's not impossible that he can't do it all.

"There are three more. Can you feel which part of your muscles are exerting force?"

After Xin Ran finished the last one, she fell back directly:

"Belly, where else could it be?"

Yan Yan rolled his eyes:

"A place as big as the belly, I know where you are talking about?"

Xin Ran was lying flat in front of Yan Yan. Yan Yan, who was sitting on the yoga mat next door, suddenly reached out and poked Xin Ran's upper abdomen with two fingers.

Xin Ran trembled and froze.

Yan Yan didn't realize Xin Ran's stiffness, and pressed his fingers down gently, explaining without distraction:

"This action is to exert force on the upper abdominal muscles. I just press here. You can feel it yourself in the next set."

Xin Ran's stomach trembled, and she said with difficulty:

"Okay, I will definitely feel it well, and ask this young hero to accept your supernatural powers. I'm ticklish, and I can't stand it anymore."

Yan Yan was taken aback when he heard the words, and then he noticed that Xin Ran's abdomen was exerting a little force, and he could even feel his small trembling with his fingers.

Yan Yan immediately felt it was funny: Dodge it when it itches, what kind of reaction is it to hold it back?

So not only did he not withdraw his supernatural powers, but he poked him a few more times, until Xin Ran couldn't hold back and rolled off the mat, then he justified Xin Ran to prepare for the next set.

Soon after the four groups were finished, Xin Ran felt that she had no problem.

Seeing that he didn't seem too tired, Yan Yan said:

"Relax? Let's practice the abdomen and arms for the first time, and then the shoulders, buttocks and legs in the next class. It will be like this in the future, and several parts will be practiced in line. Today it hurts here, tomorrow it hurts there, it hurts you. Just get used to it."

Xin Ran was still lying on the mat, raised his eyelids to look at Yan Yan who was talking nonsense, and reluctantly nodded.

Yan Yan's threats were ineffective, so he could only complain:

"I said what's wrong with you, how do you do a set and lie down for a while?"

Xin Ran said silently: That's right, whether he can lie down or sit down is the life principle he wants to implement throughout his life.

Seeing that he was still not moving, Yan Yan stood up, went not far away, took a small ball back, and said:

"Just now I practiced the upper abdomen, the place I poked. Anyway, you like to lie down, so let's practice the lower abdomen."

Xin Ran continued to lie recklessly, but his head turned, his eyes followed Yan Yan's shoes, as if rolling his eyes 360 degrees without any dead angle.

Yan Yan took the small ball all the way to the top of Xin Ran's head. Xin Ran didn't know how to call the ball correctly, so let's call it the small ball.

Yan Yan endured Xin Ran's blank eyes while holding the ball in mid-air:

"Come on, keep your hands on your sides and keep your legs straight, then lift them up, hold the ball with your feet and put it down, but don't touch the ground, then lift it up and hand it to me. Got it? This Count as one completed, do four sets, each set of fifteen, and start."

Xin Ran, who thought she was "no problem" just now, did a few things according to what she said, but soon she couldn't do what she wanted.

Not to mention that it is hard to lift the legs, and you have to work extra hard when pinching the ball.Before reaching ten, Xin Ran's elbows began to exert strength, trying to prop up his upper body, but Yan Yan stopped them.

Counting up to ten, his legs could no longer keep straight, and they were trembling all the way up, and he couldn't "put it down slowly". Because of inertia, he would be lazy when he could follow the trend, but he didn't escape. Pass Yan Yan's eyes.

Yan Yan, who is discerning, does not hurt his back when he speaks standing up:

"If you drop the ball, you have to start over, two...the last one..."

When doing the last one, Xin Ran's belly was shaking.He simply didn't use any strength in mid-air, his legs slammed on the ground, the little ball was not clamped firmly, and it rolled a long way.

Yan Yan resigned himself to picking up the ball, and when he turned around, he saw Xin Ran's clothes turned up, exposing a small piece of soft flesh on his stomach, which was white and tender.

He walked back and squatted next to Xin Ran, but couldn't help but stretch out his hand to poke it, and as expected, he felt Xin Ran's belly fight against the "itch" slightly again, which was very interesting.

It was impossible for Xin Ran to have fun, so he had no choice but to relieve his physical and mental exhaustion in a quick way of talking:

"...Young man, is the trembling belly easy to poke? Can you show mercy?"

Xin Ran thought to herself: The determination that I had just established not long ago has already been shaken severely.

Yan Yan said "be merciful", stood up, walked to the top of Xin Ran's head again, and smiled slightly:

"Come on, next group."

"..."

By the time the fourth group was repeated like this, Xin Ran had obviously adopted the strategy of "breaking the pot and smashing it".And Yan Yan can't really let him drop the ball and start a new set, because restarting has the same effect.

I had no choice but to pick up the ball for Xin Ran again and again, and finished four sets in a stumbling manner.

"How is it, is it okay?" Yan Yan squatted back beside him, "Four sets are done, plus your delay, it only takes about ten minutes. Did you come over after a while?"

Xin Ran didn't want to talk to anyone, so she simply closed her eyes.

"Hey, have you had enough rest? On to the next item."

Xin Ran's complexion didn't change when he heard the words, and his eyelids didn't lift. A title took advantage of it to the end:

"The young man is really hard-hearted."

After that, Yan Yan took Xin Ran to do simple and effective core training such as knee support and plank support.

Yan Yan didn't want to argue with Xin Ran about the standard of movements, after all, he just started, so don't be too difficult, so Yan Shaoxia decided in his heart: Next time, it's better to silently make it more difficult for him, and not tell him.

"Get up and rest for 2 minutes. Next."

Yan Yan counted the time, half of the one-and-a-half-hour class was about to pass, so he went to the equipment area to pick up a small kettlebell.

Although Xin Ran really wanted to just lie down this lesson, she sighed and struggled to sit up.

Now he has figured out why his mother hired a coach for him: he doesn't necessarily come just to get a card, even if he comes, he doesn't necessarily have to practice well, even if he really wants to practice, he doesn't necessarily know how to do it.

Ask a coach to guard, guide and supervise, and I am ashamed to play tricks on others.

I don't know if the act of lying down for a while just now belongs to the category of "shaming".

It seems that his mother didn't make a decision on a whim this time, but made a decision for him after careful consideration.

Yan Yan was still squatting, his heels didn't touch the ground, and he said tremblingly beside him:

"Go and drink some water, I'll wait for you for a while, we'll continue when we come back."

"I... didn't bring any water."

Xin Ran wanted to drink water a long time ago, but never mentioned it.Before he went out, he thought about bringing a cup, but he forgot in a hurry.

Yan Yan sighed, put the kettlebell aside, got up and walked outside, leaving behind a sentence that was not really trendy:

"You shake your hands, you are much more chic than this young man. Wait, don't go away, I'll be right back."

When he came back, he had an extra paper cup in his hand.

Yan Yan stretched out his hand to hand the paper cup to Xin Ran, told him to take a sip, don't drink it all at once, save it, and reminded:

"Remember to bring your own water glass next time. There is a special storage rack here for storage. Of course, it is not impossible for you to buy high-priced mineral water or fitness drinks here."

Yan Yan noticed that Xin Ran's short-sleeved back collar was somewhat soaked in sweat, and paused:

"You can also bring towels and a change of clothes. After exercising, you can take a shower here, with shower gel and shampoo."

Xin Ran took a sip of the water, the water was lukewarm, just enough to drink, and it tasted a little sweet, probably because someone had carefully sprinkled some glucose on it.

"Bring your own bathroom? That's comfortable. Is there someone to rub your back?"

"Can you take a shower in the gym now? The conditions here are still very good."

Seeing that Xin Ran had almost recovered, Yan Yan took the paper cup away for him after he drank a small half glass of water, and put it on the window sill.

"As for rubbing your back, if you really want to, I'll rub it for you next time after class."

Xin Ran raised her eyebrows: "Really?"

"Really—you think so beautifully. Come on, keep practicing."

While talking, Yan Yan knelt on the mat, holding the kettlebell in his right hand and supporting the mat with his left hand, making his upper body parallel to the mat as much as possible, and then began to demonstrate:

"Next, practice the arms. Start with simple movements, with the upper arm fixed, the forearm swung backwards, a pause and then lowered slowly. Four sets, [-] on each side."

Xin Ran took the kettlebell and sank for a moment, thinking that it would be as if Yan Yan hadn't held it.He recalled Yan Yan's generous and smooth movements just now, and tried his best to imitate them.

By the time of the fourth set in a row, the muscles were already sore and swollen, and the upper arm could no longer fit the body well, and the gap between the upper arm and the waist was getting bigger and bigger.

"It doesn't matter if you slow down, the movements are standard."

Yan Yan was still very patient, stretching out a hand to press Xin Ran's elbow back and stick it to his waist. There were tremors from his hand, which made him feel that Xin Ran's muscles were exerting strength with difficulty.

He thought for a while, but still didn't withdraw his hand, but continued to press it, helping him complete the rest of the movements in a standard manner.

"...Twenty! It's done."

When the last one was done, because of the sudden relaxation, the kettlebell almost hit the mat with a muffled sound, and Yan Yan withdrew his helping hand in due course.

"Give you a 2-minute rest, and we'll move on to the next move."

Yan Yan squatted next to him, watching Xin Ran gritted his teeth and finished the last set with amused expression. Although the amount was not very large, it was enough for him to be in pain for two days after the end of today.

Xin Ran admits that he likes to see Yan Yan laugh, even though his smile looks malicious now.

He curled his lips, turned over and lay sprawled on the mat, stretched his arms in front of Yan Yan, and put aside the principle of "don't play rascals with others":

"Then do you provide arm rubbing service? I am very easy to serve, it only takes 2 minutes."

After speaking, he closed his eyes.

Yan Yan burst out laughing, and didn't refuse, just squeezed the flesh on Xin Ran's arm with all his might.

Xin Ran retracted his arms reflexively, but he didn't expect Yan Yan to hold him tight, so he grinned in pain and almost greeted Yan Yan's face.

Yan Yan, who "wanted face", was worthy of letting Xin Ran go.

"Young man, can you be more serious?"

"It's very serious, what's a massage if you don't push yourself hard?"

Yan Yan was still wondering if Xin Ran would try to resist him as if he was enduring an itch, but this time he didn't, and instead obediently avoided him.

Yan Yan said with satisfaction: "Are you refreshed? Come on, the next item."

The sentence Xin Ran heard the most today is "the next item".

When the training finally ended, Xin Ran's hand holding the paper cup trembled a little.Yan Yan still didn't let him drink a few more sips, called him over again, and stretched his arms:

"Someone squeezed your shoulders, why don't you come here in a hurry?"

As soon as Xin Ran heard that there was a massage, she drank two sips of water and walked over.On the way, he glanced at a big yoga ball in the corner of the private teaching hall. After thinking about it, he ran over and rolled the ball to Yan Yan, and then sat down on the ball.

"You still enjoy it."

"Assignment and acceptance."

Yan Yan faced the mirror and stood behind Xin Ran. Through the mirror, he could see Xin Ran sitting on the yoga ball and stretching his legs comfortably.

He raised one of Xin Ran's arms, folded it, put his palm behind his ear, clamped his wrist with one hand, and held his elbow with the other, and slowly lifted it up.

At first Xin Ran felt very comfortable, but as his elbows got closer and closer to the top of his head, he felt a tearing sensation in his muscles.

Facing the mirror, Xin Ran saw herself gasp, but also saw Yan Yan's serious and focused expression behind her, so she gritted her teeth and said nothing.

Although Yan Yan was standing very close behind him, he didn't touch his back, but kept a polite distance.

After both arms were stretched, Xin Ran finally breathed a sigh of relief.

Just as he was relaxing, Yan Yan's claws suddenly reached out to his shoulders, pinching both sides at the same time, and Xin Ran, who was unprepared, only felt a piercing soreness go up his nerves and rushed straight into his shoulders. his brain.

"hiss!"

This time Xin Ran was caught off guard, couldn't help but still missed the sound, and simply shouted loudly:

"pain!"

Yan Yan was stunned for a moment, and didn't feel that he was using too much force, but seeing that Xin Ran's face was almost wrinkled into a bun, it didn't look fake.So he tentatively asked:

"It hurts so much?"

Facing the pain, Xin Ran let go of her burden, and said:

"Otherwise? Are you going to take my arm off, young man?"

Although it is worthy of sympathy, Yan Yan still couldn't help laughing:

"I... didn't use any strength? Are you in such pain?"

"Young hero's hand strength is amazing, extraordinary, quickly raise your hand, Xin can't take it anymore."

Yan Yan tried his best to ignore Xin Ran's more and more heart-piercing howls, but his subordinates continued to relax his shoulders with the same strength, and complained:

"I think you have a little shoulder strain, do you play too much on your phone?"

Xin Ran may also feel that yelling is a bit embarrassing, he bit his mouth and endured it belatedly, his body subconsciously wanted to stay away from those domineering hands, and kept shrinking his neck.

"do not move."

Yan Yan was very dissatisfied and freed up a hand, greeted Xin Ran's head lightly, and quickly returned to the position to continue pinching, but the movements of his hands were finally relaxed.

"Don't move around, bear with it, it will be fine in a while."

Xin Ran couldn't remember how many years he hadn't been beaten over the head, he was a little dazed for a moment, he forgot to cry out in pain, so he had to sit obediently.By the time he realized why he was so obedient, Yan Yan had finished pinching and was about to take him to the front desk to sign.

Xin Ran kept silent and moved her shoulders.Although the pain was a bit painful just now, but now the muscles have been well relaxed, and it is much more comfortable than usual, and it is not so stiff.

Xin Ran raised her head to look at Yan Yan, recalling the doubtful eyes of "why haven't you moved?", she was shocked in her heart that just now, for a moment, she felt that this man was a little gentle.

It's just a beating, so it shouldn't be enough to break the brain, right?