In addition to the need to get up an hour earlier for a morning run in the future, the program team also arranged a physical training course, which, together with the diet plan, helped the trainees to carry out systematic and effective body management.
The teacher in charge of the class is a professional fitness coach, who patiently leads the trainees to basic physical training. Now, the trainees are doing plank support.
There were not many trainees left, and more than 30 people were scattered in the classroom. The fitness coach was watching the stopwatch, and when he saw the students with irregular movements, he stepped forward to correct them.
Two minutes is actually not too long for the young trainees, but it is not as easy as it seems to persist. When the coach smiled and clapped his hands to signal the end, many people fell directly to the ground.
Qin Lu simply stood up. The fluffy black hair on his forehead was wet with sweat. He raised his hand and combed it back casually. The distant eyebrows hidden under the broken hair were light and soft.
Most of the trainees were too tired to sit or lie down. Qin Lu was one of the few who stood up easily, so many people looked up subconsciously.
They had always known that Qin Lu was very thin, but this thinness was both beautiful and powerful at the same time. The slender and straight body was wrapped by thin and beautiful muscles, standing there like an arrow ready to go.
The coach waited for them to rest for a few minutes before laughing and clapping his hands: "Come again."
Qin Lu's expression didn't change, Liao Junchen moved calmly for a while, and Fan Xi was thinking about when he would be able to eat hot pot again.
The trainees usually practice the dance with a lot of intensity, so they just continued to train after wailing twice.
After the coach announced the get out of class with satisfaction, the trainees breathed a sigh of relief and took the time to return to their team's practice room.
In addition to the unified physical training courses, other time periods are also separate exercises for each group.
Three days later, the instructor went to check the progress of each group. Instructor Yao Chen was in charge of Qin Lu's group. He had heard that the team cooperated very well on the first day.
When he arrived, the seven of them had just finished practicing together. After the music stopped, they each smiled and stretched out their hands to tap each other up and down. Obviously, their relationship was very good.
Yu Zifei, who had left a deep impression on him at first, still looked like an iceberg face that could freeze people to death, but his eyes were obviously relaxed, and he no longer refused to keep people thousands of miles away.
What Yao Chen didn't know was that it was all thanks to the captain Qin Lu. After he noticed Yu Zifei's problem, he has been quietly helping him to improve the social fear problem, which Yu Zifei himself didn't realize. The situation has made great progress.
It's summer now, and there is no air conditioning in the practice room, just a vertical fan. They should have been practicing from the morning until close to noon. The training clothes on their bodies were soaked through. Even Qin Lu rolled up his sleeves and trouser legs, and his hair was wet with sweat.
At this moment, they didn't notice Yao Chen's arrival. Fan Xi was leaning in front of the electric fan to blow the wind. He turned the wind to the highest level in one breath, but his hair was soaked and a little stuck to his forehead, otherwise it would definitely fly up and blow. A mess.
With a look of "I'm finally alive" on his face, he squinted his eyes and enjoyed the cool breeze that dispelled the sultry heat.
But soon he was pulled back by Jin Youen's collar: "Don't block it, just a fan."
Fan Xi glanced at the toeisup who still felt nothing, and said enviously, "Toei, why are you not afraid of heat?"
Toeisup, whose name was called, rubbed his flaxen hair and smiled silly: "It's hotter at home."
What he means is that the place where he lives is much warmer than it is now.
Fan Xi sat on the ground and twisted his training suit.
He wanted to roll on the ground: "It's too hot!"
A bottle of cool mineral water was handed to him, Qin Lu lowered his head and smiled: "Just drink some water."
Fan Xi was like a big golden retriever who was not heat-resistant. He heard the words and nodded: "Lu, you are so kind! Stop giving Jin Youen, he is not hot."
Jin Youen: "...Fan Kele, you are so naive."
Qin Lu was used to their bickering, so he took a sip of the water that Liao Junchen handed him.
When Yao Chen entered the door, he deliberately knocked on the door twice, and the trainees turned their heads immediately, and those who were sitting after seeing him also stood up immediately.
"Good teacher."
Yao Chen was actually very relieved about these students, so he just went through the process to take a look.
"Show me the results of your practice these days and see if there are any problems."
He hadn't been at the training base for the past three days, so he didn't know who the C position was. When he saw that the person they selected was Han Suyan, he was both a little surprised and a little relieved.
Yao Chen had heard about Han Suyan's votes for a long time. In fact, Yao Chen had become accustomed to this kind of thing after so many years of debut. As long as it was a variety show, this kind of thing would be very common. But for Han Suyan, as long as the follow-up is handled properly, it is not entirely a bad thing to feel some potential rules. Moreover, he has a group of very good teammates and friends by his side.
In just three days, the stage was relatively complete. Instructor Yao Chen only picked a few points that could be improved and briefly talked about it, and then smiled and praised and encouraged the trainees.
He had seen the performances of two other groups before, and found that this group was extremely cohesive, and the coordination was not rigid, but extremely natural. Each person is also well-positioned to maximize their strengths. Not entirely because some of them are high-ranking trainees, because a lot of people's performances were not the same at the last performance.
He asked curiously, "Who is the captain?"
The remaining six people looked at Qin Lu at the same time.
Yao Chen looked at Qin Lu in surprise. Originally, Qin Lu was considered to be one of the smallest among the trainees, but his abilities exceeded his expectations again and again.
The role of a good captain in the team is unimaginable.
He is looking forward to the next performance.
—
Xu Zheran has just finished recording his resident variety show and is on his way back to his temporary residence at the moment.
He bought an apartment in South China, which was not large, mainly because he didn't want to stay in a hotel all the time.
The light outside the window had dimmed. He lowered his head and opened the screen of his mobile phone, habitually searching for his name on Weibo.
Xu Zheran rubbed his temples tiredly. In the past two days, he rushed three announcements, during which he also used the gap time to shoot the materials for the new advertisement, and the total sleep time was less than five hours.
The light on the phone screen was obvious in the dim car. The assistant sitting in the co-pilot looked back at him and found that he pursed his lips after looking at the phone.
"Brother Ran, go back and have a good sleep first, there's nothing to see."
He didn't know how to organize the language, and he couldn't find a reason not to let Xu Zheran look at his mobile phone, but wanted to hide it. After Xu Zheran read it silently, he closed his eyes and said "um".
The assistant glanced at him, looked at the time and said, "Brother Ran, there are still a few minutes left."
Xu Zheran: "Well."
Ten minutes later, the assistant watched Xu Zheran go upstairs, sighed and prepared to go back to the hotel.
But when he was about to arrive at the hotel, he suddenly remembered something very important.
Thinking of the manager's advice, the assistant immediately told the driver to turn around and went back downstairs to Xu Zheran's apartment.
He had the spare key of Xu Zheran's house, because he was not sure if his guess was accurate, and he was afraid that Xu Zheran was already asleep, so he didn't knock on the door, and tiptoed open the door and went in.
So after the door opened, Xu Zheran was caught off guard and looked at his assistant—
On weekdays, Xu Zheran, who wears silver-rimmed glasses and switches back and forth between "gentle and elegant" and "gentle scum" in the eyes of fans, is handsome and her heartbeat keeps accelerating.
He took off his glasses, brushed his hair back casually, and sat cross-legged on the plush carpet, in front of the messy Grandpa Ken takeout bag, and his slender fingers on the violin were holding a crispy and hot fried chicken.
Xu Zheran, who had just taken a bite of the fried chicken wing, blinked slowly and looked at his assistant silently.
assistant:"..."
The corners of his mouth twitched, helplessly holding his forehead.
Xu Zheran has a bad habit that no one else knows about, only the agent, assistant, and a few teammates know about it.
Whenever he is nervous or stressed, he wants to eat fried chicken.
However, he is also prone to obesity and edema. He is usually busy with work and often stays up late. If he eats in the middle of the night, the changes will be obvious the next day.
The management of idol's body is the top priority, so the agent did not let him eat, and specifically asked the assistant to supervise him.
Originally, Xu Zheran returned to the temporary residence as usual. When the assistant asked him, he said that he would lose weight at night and not eat.
But soon after the assistant thought about the fall of the gods, he felt that Xu Zheran's mood must not be very good, so calm and unscientific.
Unexpectedly, he killed a carbine, and he really caught him.
Xu Zheran blinked and looked at him, his hand holding the fried chicken stopped stiffly in mid-air, and subconsciously took a sip of Coke at his hand.
assistant:"..."
His eyes widened: "Are you still drinking??"
Xu Zheran: "I am overwhelmed and shocked."
After the two looked at each other wordlessly for two minutes, Xu Zheran tentatively said, "Uh, do you want to eat too?"