Although the bench press and deadlift are similar exercises, they are fundamentally different in nature.

Whether it is in terms of the strength exerted by the trainer or in terms of the equipment itself, there is a big difference between the two.

"The deadlift is mainly a core strength training for the whole body..."

Li Shu turned around and saw that Coach Lan was giving popular science information to all the members before starting.

Although most of the members know these things, Coach Lan will also guide them on the correct movements while talking.

Of course those members will not dislike it.

Of course, Coach Lan is also afraid of making too many mistakes, so he still focuses his work on the areas he is good at.

It's still pretty good now. Those five people didn't receive cold treatment from everyone before, and their mood should be much better now.

While Li Shu was running the Little Weekly Movement, he also devoted his energy to Coach Lan.

Before, he had always focused on deadlifts and had little contact with bench presses.

So now is a good time to learn some essentials from Coach Lan’s explanation.

With his learning ability, there is no need to worry about not being able to remember what Coach Lan said in a short period of time.

"Huh?"

He saw Coach Lan personally sitting on the bench press and lying down, seemingly wanting to demonstrate the correct movements to everyone in person.

In this case, Li Shu could directly use the visualization method on him.

By using the visualization method to visualize Coach Lan, you can be immersed in the situation most intuitively and feel Coach Lan's artistic conception. His every move can be firmly remembered in your mind.

But for now, if his mental strength wants to support the completion of a total of seven small weekly breathing exercises, Li Shu still needs to make some considerations.

And currently he is facing a somewhat serious problem, that is, whether the visualization method and the breathing method can be used together. In this case, can his mental strength be able to bear it?

But it was obviously too late now. Li Shu roughly calculated that Coach Lan would only need a minute or two at most from lying down to completing the demonstration.

During this time, the mental energy consumed by contemplation is just a drop in the bucket compared to the breathing technique that has been running the small weekly breathing exercise.

And less than two seconds later, Coach Lan was ready to raise his hand. At this time, how could Li Shu dare to hesitate?

After all, I am only a temporary member, and I only have one chance to come in. This kind of opportunity to visualize is already very rare, and I must seize it.

And if visualizing this can promote and help you in the bench press competition, you won't have to use breathing techniques to increase your body strength.

In this way, wouldn't it save a lot of mental energy?

This kind of business, which has the potential to yield big gains with little effort, is definitely worth a try.

Li Shu immediately started the visualization method, adjusting and breathing techniques to increase the proportion of physical and mental energy.

He looked towards Coach Lan.

Because he did not visualize multiple targets at once, the fatigue caused by the visualization method to Li Shu was still very small for the time being.

Coach Lan demonstrated his standard movements to the audience, and at the same time explained that it only took one minute from lifting the barbell to lowering it.

In one minute, Li Shu was immersed in the scene and got a lot of things!

Seeing that Coach Lan stood up and had no plans to take the next step, Li Shu decisively got out of the meditation.

Visualization Experience Points 1

In one minute, the experience value can be increased by 1 point, which is enough to prove that Li Shu learned a lot from it.

Coach Lan is indeed very professional in this aspect. During the process of visualization, Li Shu has learned all the essentials of the movements and postures, which can be said to be flawless.

He even noticed the changes in Coach Lan's chest and experienced the movement path of Qi in his body and his breathing rate.

In terms of strength, Li Shu is still pretty good at the moment.

In terms of skills, he has no shortage of them now.

The only thing missing is the coordination between them.

However, in the upcoming competition, Li Shu was able to start with a small weight and hone in on the knowledge he had just gained.

Li Shu continued to close his eyes and meditate, and then Coach Lan also stopped his explanation and asked the staff to carefully arrange the venue.

After everything is perfect, the sound of the microphone is transmitted to everyone's ears.

"The equipment has been prepared. Now let's ask Coach Lan to tell us the detailed rules of the bench press and some precautions!"

Manager Luo Wenjie said.

In fact, the bench press still has certain safety risks for other events.

For example, if a trainer is unable to push a barbell that exceeds his or her level, and there is no supervisor to lift it up in time and it gets stuck on the barbell rack, then once the barbell falls out of hand...

Then it will fall directly on the trainer's head. This is a very dangerous situation with very serious consequences.

Therefore, generally during bench press, clubs arrange professional training personnel to ensure the basic life safety of fitness trainers.

There is another rule.

"The bench press is different from the deadlift. The bench press is also called the bench press. It mainly exercises our pectoralis major, pectoralis minor, deltoid, etc....

Whether the bench press result is effective depends on being able to press the challenged weight three times. Only by doing this can you prove that you can bear the weight.

The winning rule is that if there is a difference in the weight that both sides can bench press, the side with the higher bench press weight wins.

If both sides bench press the same weight, the one with the most bench press reps wins!”

"The initial weight is 40 kg, increase it by 10 kg each time, and after 80 kg, increase it by 5 kg!"

Coach Lan explained the rules and no one said a word.

Li Shu, who knew the rules, nodded secretly.

He had read online before that most people could only bench press 40-70 kilograms of weight.

As for an adult, only when his bench press weight is consistent with his own weight can he be said to have passed the test.

When it reaches 1.5 times your own body weight, it can be said to be good. When it reaches 2 times your own body weight, it can be said to be excellent.

Because this project is also targeted, people who do not train this regularly will have scattered strength, non-standard movement postures, and very lack of skills.

Therefore, even some people who cannot meet the minimum standards can still reach the passing line after a period of targeted practice.

But in the future, it will depend more on individual talent and strength.
Chapter completed!