Program review | at? Who is peeking into my fitness routine?

It's coming, it's coming, it's coming with all the anticipation!

Every Friday at 10:00 p.m., "My Good Personal Trainer" arrives as scheduled.

Program review | at? Who is peeking into my fitness routine?

After the fierce competition in the first period, the top 19 coaches stood out.

In the second program, the "19 into 12" scramble officially began. Coaches need to discuss, analyze, practice combined movements in two groups for 24 hours, and show their housekeeping skills in the formal display, capture the hearts of the artists and students with solid business skills, and complete the final pairing with the students.

As soon as the coach combination of Wu Xinlong and Wu Taotao appeared, it attracted the attention of the audience with a bright appearance; Coach Lu Pengsheng was even more rigid and soft, and he was at ease, so that Zhao Xiaoting and Luo Jiechen, who were partners in the previous period, opened the "robbery" mode... When flexible and balanced movements occupy the main field of vision, a large wave of strong forces such as double push-ups, weight-bearing rotation, and one-handed lifting enter the stage.

Coach Liu Huan, who finally played, also presented a show that was not inferior, and he was also the owner of "chocolate abs", and his healthy and stylish figure made the scene scream continuously, shouting "The figure is too good to stand!" ”

(Stills taken by Four Points by Sheraton Wuchuan Dinglongwan Hotel & Gym)

After completing the pairing, the coach and the artist trainees officially began the journey of "practicing together and changing all the way". At the same time, they received their first task: to complete a set of combination movements within 48 hours and conduct a demonstration competition.

In order to win the first stage, the instructor developed a series of exclusive fitness programs for the students. After watching the show, let's review the daily practice of the students!

"With the company of the coach, it will feel very different"

Artist personal trainers: Hu Zhen (Shanghai Companion You Fitness Club Co., Ltd.), Shen Hao (OneFit Fitness Academy),

Lu Pengsheng (Yang's Song Bowl Training Institute), Zhang Peng (October Private Fitness Studio),

Wu Taotao (personal trainer), Chen Jiewen (freelance coach)

Artist trainees: Lin Ziqing, Kwong Zule, Zhao Xiaoting, Chen Shiyi, Yang Sen, Luo Jiechen

The "30-second yoga ball balance" in the track has always been a barrier in the hearts of many players, and Ziqing is no exception. In daily fitness, we often fall into confusion about a certain action.

Faced with such a difficulty factor challenge, where to start?

Coach Hu Zhen's advice is: "Activate the body more and arouse deeper muscles, so that the body will be smoother on the balance ball." ”

Sitting posture bending the knees to maintain and bending the knees to close the abdomen can be a good exercise to the core strength of the abdomen, and the "core strength" is the key to completing the balance of the yoga ball.

Left: Artist student Lin Ziqing Right: Artist personal trainer Hu Zhen

When trying to sit and bend your knees, you need to put your feet forward, your abdomen tucked in and always with a tight feeling, your hands away, fighting against your body, and keeping your back straight and breathing evenly throughout the process.

Knee flexion as an advanced action of sitting and bending the knee, when completed, you need to place your hands on both sides of the body, tighten the abdomen when you close the legs, lift your knees upwards, straighten your chest and keep your body stable, and then restore the initial position.

"Because Ziqing was particularly interested in this part after experiencing the track that time, I took her to practice. The stability of the core strength is continuously strengthened through a series of exercises. Hu Zhen said with a smile, "In this way, she feels that there is a coach, it will be very different." (After talking about so many action essentials, have you learned to scrap it?) ）

With the help of our coaches, our artist trainees are constantly challenging themselves and making new attempts:

With the help of coach Shen Hao, Kwong Zule corrected the wrong fitness posture

Former: Artist student Kwong Zule After: Artist personal trainer Shen Hao

Zhao Xiaoting completed the "first experience" of the handstand with the help of the handstander

Left: Artist personal trainer Lu Pengsheng Right: Artist student Zhao Xiaoting

Chen Shiyi gradually changed her previously unhealthy way of losing weight with the help of her coach

Left: Artist student Chen Shiyi Right: Artist personal trainer Zhang Peng

Janssen put the improvement of leg strength as the focus of follow-up training

Left: Artist student Yang Sen Right: Artist personal trainer Wu Taotao

Through basic aerobic training, Roger Chen has a clearer understanding of improving his own physical energy.

Left: Artist student Roger Chen Right: Artist personal trainer Chen Jiewen

Everyone is making progress and working hard step by step, let's look forward to their transformation together!

"If you eat it, you should double your reward in practice!"

Artist's Personal Trainer: Shi Manfei (Humble Fitness)

Artist Student: West Gate

"Go ~ West Gate, you ate a total of 1800 kcal of food yesterday, and today we have to double the practice!"

What the hell is going on?

It turned out that the West Gate, as the "Living Map of Guangzhou Cuisine", dragged Shi Manfei to taste all the signature shops in Guangzhou: from stewed soup to noodles, to honey lemon tea and Hong Kong-style dim sum... Is it like you who can't control your mouth and can't open your legs? (Audience: You scold again? ）

The calories you eat need to be consumed by doubling down on exercise.

"So we're going to do 2 hours of demonstration exercises today, and 1 hour of jogging. Come on, let's do it together! (The editor will support you spiritually!) ）

"What sparks will be sparked by adding new skills to fitness?"

Artist personal trainers: Wu Xinlong (TOP Fitness), Xu Binbin (Jian Fei Le Fitness Studio)

Artist trainees: Liu Yingying, Xu Ziyin

"Fitness + Dance"

Although the collision of different elements is wonderful, the difficulties encountered in the process of integration and implementation are not small.

When I met with the street dance teacher, it was already evening, and there was not much time left for Liu Yingying. "My foundation is relatively weak, and I hope the teacher can teach us how to present the most explosive program effect in the shortest time."

"B-boy's appearance will have a more dashing Toprock (dance step), and we can start with the basic dance steps. Don't be too soft during the practice process, you need to take into account the sense of strength. ”

The practice was completed at nine o'clock in the evening.

On the other hand, Zi Yin and coach Xu Binbin also had some disputes over the concept of actions.

"Because we're soft in our choice of music, I want to be more than just powerful. I think that by making myself better on the basis of the original, I will show more elements. ”

Left: Artist student Xu Ziyin Right: Artist personal trainer Xu Binbin

Fast Paced Fragment Fitness Guide

Artist personal trainer: Liu Huan (Kang Sports Belle Gym), Fu Zhihan (Gravity Fitness Studio)

Artist trainees: Liu Binhao, Doles

Hit the worker, work the soul!

Too busy at work every day, tired of going home into a dog, how to make the most of the fragmented time to exercise?

Liu and Doles had the same problem: planned training was interrupted again and again, and busy schedules cut through large chunks of the day.

Coach Liu Huan and Fu Zhihan started from the fragmented time of the two, starting from physical fitness and diet, to create exclusive fitness guides for the two students.

The studio changes to a ring in seconds, unlocking new poses for boxing practice minutes.

Left: Artist student Liu Binhao Right: Artist personal trainer Liu Huan

The lounge diet is also very exquisite, vegetables and eggs are nutritionally matched; there are also new ways to eat weight loss meals: use rice to absorb foods with more oil content; the most important thing is to remember to eat on time to reduce the burden on the stomach and intestines.

Left: Artist student Doles Right: Artist personal trainer Fu Zhihan

In daily life, you should not forget to eat a balanced diet and combine work and leisure!

Revisited the daily practice routine of the instructors and students

I also enjoyed the presentation of action combinations in the show