When she got home, Huang Yifei was scolded without any surprise. However, Huang Yifei's grades in the middle school entrance examination were OK this year. Now it's summer vacation to be waiting for high school, so Huang's mother is in a good mood. After teaching a lesson, she kept picking up food in Huang Yifei's bowl.

After lunch, Huang Yifei quietly slipped out and went to the dilapidated boxing training hall as promised. This is Huang Yifei's personality. Since he said he wanted to learn boxing, he would definitely do it.

When he pushed open the door of the training room, he found that Coach Liang was sitting in front of the table, constantly writing something with paper and pen.

Seeing this situation, Huang Yifei leaned over and asked, "Coach Liang, what are you writing?"

When Liang Feng saw Huang Yifei coming back, he showed a satisfied smile on his face. Then he handed the previous physical fitness test data to Zhang Yifei and said, "This is your physical fitness data just now. Have you seen any problem?"

"No."

Liang Feng knew that Huang Yifei would say this, so he began to explain: "In this data, your advantage is the arm span and body fat content, and your disadvantage is physical fitness and strength. This data is good among students, but it is far from enough for an athlete, especially a boxer!"

"So I have used the lunch time to help you make a physical training plan. In my plan, you will spend this month to improve your diet and reduce your body fat to less than 10%, and then lose weight by 51 kg or gain by 54 kg."

After Liang Feng finished speaking, he handed over the plan he had formulated. Huang Yifei took the result plan and looked at the dozens of training plans on it, and asked in surprise: "So many?"

When Huang Yifei was in the club, he was basically the kind of person who paid money to make up the money. He was not a senior member and had no private training plan. Therefore, after he was thinking about it for more than half a year, he developed a mysterious confidence to play the game and was directly called out...

Looking at Huang Yifei's surprised expression, Liang Feng said indifferently: "Is this too much? Your physical fitness is really bad. In this month, your strength must be increased by at least 50%, and your physical fitness must reach the level of long-distance running of 10,000 meters!"

"Coach, are you kidding, can you improve so quickly in a month?" Huang Yifei had no confidence in this plan.

Seeing Huang Yifei like this, Liang Feng looked at Huang Yifei with a deep face and said, "You have to set a goal for yourself, such as becoming a world professional boxing heavyweight boxing champion! If a person has no dreams, what is the difference between it and a salted fish?"

After saying that, Liang Feng patted Huang Yifei's shoulder with a deep look on his face, but his patter scared Huang Yifei's training plan to the ground, greatly reducing the effect of Liang Feng's serious teaching...

However, regardless of whether Huang Yifei is willing or not, physical training will begin after all. Physical fitness is the foundation of all sports. Without this foundation, then strength will be a castle in the air. Liang Feng has very high requirements for Huang Yifei. If it is amateur boxing, it only takes four rounds, but if you want to play professional boxing in the future, it will be twelve rounds. If you don’t have enough physical strength, it means that your fist has no strength and can only be beaten passively and wait to be KO!

Liang Feng's physical fitness training is divided into three parts, namely cardiopulmonary function training, core strength training and weight-bearing training.

Cardiopulmonary function training is to exercise boxers' long-lasting endurance and allow them to have super explosive power in the competition. This training is the easiest, which is to use various long-term running and aerobic exercises to constantly challenge the limits of their endurance.

Core strength training is to enable oneself to pull the connection between the muscles of the whole body by calling one's core strength. These buckles include pull-up training, sit-up training, squat training, and arm strength training.

Finally, it is weight-bearing training, which is to continuously strengthen the weight-bearing of your body by loading weights, such as barbells, dumbbells, sandbags, etc., to break through the limits of your body. This is also the biggest training for bench presses and squats.

As a professional boxing coach, Liang Feng just took the timer and followed Huang Yifei, watching him carry out training one by one.

Huang Yifei was in trouble now. He had almost no time to be lazy. He could only grit his teeth and persevere one by one. Several times he lie on the ground and even lost the motivation to stand up. But even so, Liang Feng still rushed Huang Yifei mercilessly to continue training.

Time was so close to the evening. Huang Yifei went from being tired at the beginning to being numb later, and finally felt that his body was not his own. However, Liang Feng disappeared at this time and didn't know what to do. When Huang Yifei finished running the last three thousand meters, Liang Feng walked over with a lunch box.

"Give."

Huang Yifei stretched out his stiff hands and took the lunch box. But now he has no appetite to eat, just sat aside blankly, recalling the hell-style training this afternoon. If God gave Huang Yifei another chance to choose, he would never have been tricked by Liang Feng just because of a professional boxing champion!

Regarding Huang Yifei's fatigue, Liang Feng said without any concern: "Your consumption will increase greatly during this period, so the dietary structure will also change in the future, from three meals a day to four or five meals, and at the same time, eat more milk, eggs, vegetables, fruits, and beef, which are high in protein and low in fat, and try not to be too ripe."

"Here are two nutritious meals, you can have supper and midnight snacks for the evening. Wait until you eat one and then another three hours later. Because muscles are produced when sleeping at night, and the time when nutrients are most easily absorbed at night. But don't go to bed after eating, as that will affect digestion."

"Okay, you can go back now and continue to start long-distance running training tomorrow morning." After saying this, Liang Feng left casually.

Looking at the lunch box in his hand, Huang Yifei suddenly felt that Liang Feng was not so hateful. At least the coach knew how to prepare nutritious meals for him.
Chapter completed!