Start the liver experience with push-ups

November 29th, Sunday morning.

The rain was heavier than last night, and seemed to be turning into a downpour.

As dawn broke, the entire city seemed to be shrouded in a layer of gray mist.

The old houses in Old Factory Street had a damp, half-hidden, secretive feel.

Downstairs, the breakfast stalls were already open, with white smoke curling upwards.

A man sat at a plastic table under the awning, gulping down meat buns with soy milk.

In the distance, the red neon sign of a small, all-night hotel could still be faintly seen, just turned off.

Two young women in short skirts and fur coats stood under the eaves, looking tired, smoking to relieve boredom.

Some were waiting for the rain to stop, others were enjoying the rain.

Fang Cheng glanced at the street scene outside.

Then he closed the window to prevent the splashing raindrops from wetting the floor.

He used to love rainy days.

Rainy days were good days to stay at home.

The rain could also wash away many worries and noises, allowing people to enjoy a moment of peace.

But at this moment, he sincerely hoped that this damn weather would stop soon.

Because it was delaying his leveling up.

For Fang Cheng.

Practicing empty strikes not only increases experience, but also maintains rhythm and feel, so that he can enter a combat state at any time.

After practicing boxing.

Next, Fang Cheng reviewed the Sanda leg techniques he had just learned yesterday.

After all the warm-up exercises were over, it was the consistent physical training.

According to the training plan that has been adjusted many times.

Fang Cheng now needs to complete 60 tiger push-ups, 60 jackknife push-ups, 180 single-leg half squats, and 300 flat leg raises every day.

Push-ups are known as the "king of fitness", mainly to exercise upper limb strength, and various advanced postures have their own strengths.

Among them, the "tiger push-up" focuses on exercising the deltoid and triceps muscles of the shoulders.

In addition to exercising the upper limbs, "jackknife push-ups" also help cultivate the body control needed to practice handstand push-ups in the future.

Squats are known as "men's gas station", mainly to exercise lower limb strength and the core muscle groups of the waist and hips.

The single-leg half squat is the previous step to challenging the single-leg squat, and the difficulty coefficient is nearly twice as high as the narrow-stance squat.

Leg raises belong to the "abdominal muscle ripper", focusing on exercising the rectus abdominis and stretching some small muscle groups in the leg and hip area.

The flat leg raise is a standard posture of medium difficulty.

The four fitness movements have different focuses.

Practicing in groups in this way will not keep the same muscle group in a state of prolonged activation, leading to over-fatigue.

And after each set of training, Fang Cheng will rest for about 3 minutes, doing some relaxation and massage exercises to dissolve the lactic acid produced by the muscles in time.

So as to ensure the speed of physical recovery and the efficiency of exercise, the daily training can be adhered to as scheduled every day.

Prisoner Bodybuilding itself is a systematic and scientifically sound training method.

Advancing the Six Arts to the peak can almost exercise every muscle in the whole body.

There is no need to go to the gym to buy expensive private lessons and use those dazzling auxiliary equipment.

Fang Cheng has accumulated enough experience to date.

This amount of exercise is not high or low, and can basically be over-completed within two hours.

However, today, he unexpectedly encountered setbacks.

The "Potential Activation" cooldown time has ended.

As usual, Fang Cheng should have continued to challenge his physical limits and unlock the fourth art of Prisoner Six Arts, "Pull-ups".

But the bad weather and real conditions forced him to interrupt his plan.

The book "Prisoner Bodybuilding" tells how prisoners use all the simple conditions in prison to carry out fitness exercises.

For example, you can rely on the iron railings of the cell door to practice pull-ups.

Normal people staying at home do not have this condition.

Fang Cheng tried to grab the narrow upper edge of the door frame to practice, but finally chose to give up.

Pull-ups have very high requirements for the standard of the posture.

Newcomers who rashly challenge high difficulty not only have poor exercise effects, but also easily injure themselves, leading to muscle strains, joint wear, and even problems with the cervical spine and back.

The concept of Prisoner Bodybuilding is to develop the body's potential gradually in the simplest way, rather than deliberately torturing oneself.

What's more, Fang Cheng's main purpose is to unlock the skill bar on the panel.

"If the weather is better, you can go to the nearby park, where there are horizontal bars, parallel bars..."

Seeing that the rain was getting heavier and heavier, and there was no sign of stopping at all.

Fang Cheng turned his attention to the panel to check the progress display of other skills.

[Leg Raise lv0 (55/100)]

There is still a lot of experience to go before upgrading.

Due to the relatively weak abdominal muscles, the leg raise exercise efficiency is slightly lower than squats and push-ups.

After passing the halfway point of the progress bar, an average of 20 reps can upgrade 1 experience point.

You need to do more than 300 a day to barely keep up with the upgrade speed of other skills.

Even with the help of "Potential Activation" to restore physical strength to full value, Fang Cheng would never be able to complete thousands of leg raises.

Of course, he can choose a more difficult action option to improve exercise efficiency.

However, the advanced "Hanging Leg Raise", like pull-ups, also requires the help of a horizontal bar to complete effective standard movements.

Fang Cheng looked at another skill.

[Squat lv0 (93/100)]

The latest ⊥ novel ⊥ is ⊥ at ⊥ six ⊥ 9 ⊥ ⊥ book ⊥ ⊥ bar ⊥ ⊥ first ⊥ release!

The progress bar is only 7 experience points away from being completed and is about to break through.

It's probably the difference between doing another 65 to 75 single-leg half squats.

Turned his head and glanced at the alarm clock pointer display.

6:41.

It was still early, and the body had rested almost enough.

Fang Cheng's eyes refocused, and he immediately made a decision.

"Although it's a bit of a waste..."

"But today, let's upgrade the squat first!"

The magic of "Potential Activation" is that it has the effect of two blood bars, which can eliminate muscle fatigue and mild exercise damage in a short period of time.

If it weren't for challenging the limits and speeding up the progress of skill unlocking.

In fact, in daily training, the high-frequency, low-volume grouping exercise method is more suitable for practicing skills and increasing experience.

Fang Cheng stepped barefoot on the floor, his left foot suspended and straightened.

His hands also stretched forward at the same time to help the body maintain balance.

This movement is called "single-leg half squat", as the name suggests, it is a single-leg squat that only does half the distance.

It is very difficult for ordinary people, it tests the body's balance ability, and also requires the thighs and abdominal muscles to have enough explosive power.

Fang Cheng tightened his waist and abdomen and slowly squatted down.

Until the body drops to the right thigh parallel to the ground, that is, the right knee joint is at 90°, and then stand up again.

After completing 1 set, rest for about 3 minutes.

Then switch to the left leg as the support leg and continue to repeat the practice.

[You completed 9 single-leg half squats, experience +1]

[You completed 9 single-leg half squats, experience +1]

[You completed 10 single-leg half squats, experience +1]

… … … … … …

[You completed 12 single-leg half squats, experience +1]

About half an hour later.

As Fang Cheng expected, when he did the 72nd squat.

The panel instantly lit up, and a prompt message immediately appeared in front of him.

[Congratulations, through unremitting efforts, your skill has reached the expert level]

[Squat lv1 (0/250)]

"Hoo — — — —"

Fang Cheng let out a long breath, already beginning to feel soreness and numbness in his legs, which were becoming heavier and heavier.

Today's exercise volume was indeed a bit excessive.

If there are not enough rehabilitation conditions, it will take at least one or two days to recover afterwards, which will inevitably disrupt the daily training plan.

Fortunately, Fang Cheng has the magical skill "Potential Activation"!

Just grit your teeth and do another twenty or thirty in one breath, and you can be resurrected with full health and enjoy the top service of a gold medal technician.

While continuing to persevere, Fang Cheng distracted himself and checked the rewards gained from this upgrade.

[Enhancement 1: 6 free attributes]

"Similar to boxing, there are also two options..."

Fang Cheng nodded in satisfaction.

When his eyes moved down with anticipation, he was instantly stunned, and the movement of practicing squats also stopped.

[Enhancement 2: 1 point of strength attribute, skill effect "Aloof Person"]

[Note, persistent squat practice causes abnormal secretion of testosterone, which can maximize the endurance, bone and muscle tissue repair ability of men to more than 3 times the physical attribute during the effective period]

Looking at the enhancement options given by the panel.

Fang Cheng couldn't help but fall into deep thought.