Start with push-ups to gain experience

Chapter 18: The Lonely Person

Early morning of Sunday, November 11th.

The rain is heavier than last night and seems to be turning into a rainstorm.

As the sky gradually brightened, the whole city seemed to be shrouded in a layer of gray fog.

The old houses on Jiuchang Street have a damp, half-hidden and secretive feel.

The breakfast stall downstairs is already open with white smoke rising up.

A man sat at a plastic table under the awning, drinking soy milk and swallowing meat buns.

In the distance, you can vaguely see a small hotel that is open all night, with its red light box sign just turned off.

Two young girls in short skirts and fur coats stood under the eaves with tired faces, smoking to relieve their boredom.

Some people are waiting for the rain to stop, while others are enjoying the rain.

Fang Cheng glanced at the street scene outside.

Then he closed the windows to prevent the water from getting in and wetting the floor.

In the past, he liked rain very much.

Rainy days are great for staying home.

Rain can also wash away many worries and noise, allowing people to enjoy a moment of tranquility.

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

Because this will delay my leveling.

After getting up early in the morning, Fang Cheng carried out his daily training as usual.

Do some stretching and leg-pressing exercises first, then practice air strikes as a warm-up.

Many top fighters have this habit.

For Fang Cheng.

Air strikes can not only increase experience, but also maintain rhythm and feel so that you can enter combat state at any time.

After boxing practice.

Then, Fang Cheng reviewed the Sanda kicking techniques he had just learned yesterday.

After all the warm-up exercises are completed, it is the usual physical training.

Follow a training plan that is adjusted multiple times.

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

Push-ups are known as the "king of fitness" and are mainly used to train upper limb strength. Various advanced postures also have their own strengths.

Among them, the "Tiger Pounce Push-ups" focus on training the shoulder triceps and triceps.

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

Squats are called "men's gas station" and mainly exercise the lower limb strength and waist and hip core muscles.

The single-leg half squat is the first step before challenging the single-leg squat, and its difficulty level is nearly twice as high as the narrow-stance squat.

The leg raise is an "abdominal muscle tearer" that focuses on training the rectus abdominis while also stretching some small muscle groups in the legs and hips.

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

The four fitness movements have different focuses.

This kind of grouped and coordinated exercises will not keep the same muscle group in a state of activation for a long time, leading to excessive fatigue.

After finishing each set of training, Fang Cheng would rest for about 3 minutes and do some relaxation and massage exercises to eliminate the lactic acid produced by the muscles in time.

This ensures the speed of physical recovery and the efficiency of exercise, so that daily training can be carried out as scheduled.

Prisoner fitness itself is a systematic training method that conforms to scientific concepts.

When the six arts are advanced to the highest level, almost every muscle in the body can be exercised.

There is no need to go to the gym to buy expensive private training courses or use those dazzling auxiliary equipment.

Fang Cheng has accumulated enough experience since his training.

This level of exercise is neither too high nor too low, and can basically be completed in excess within two hours.

But today, I encountered an unexpected setback.

The cooldown time of "Potential Stimulation" has ended.

According to convention, Fang Cheng should have continued to challenge his physical limits and unlocked the fourth art of the Prisoner's Six Arts, "Pull-ups".

However, due to bad weather and actual conditions, he was forced to interrupt his plan.

The book "Prisoner Fitness" tells how prisoners use all the simple conditions in prison to do fitness exercises.

For example, you can practice pull-ups by leaning against the iron bars of the cell door.

Normal people staying at home do not have such conditions.

Fang Cheng tried to practice by holding on to the narrow upper edge of the door frame, but ultimately gave up.

Pull-ups require very high levels of posture.

If novices rashly challenge high difficulty levels, not only will the exercise effect be poor, but they may also easily hurt themselves, leading to muscle strain, joint wear and tear, and even problems with the cervical spine and back.

The concept of convict fitness is to develop your body's potential step by step in the simplest way rather than deliberately torturing yourself.

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

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

The rain was getting heavier and heavier, with no sign of stopping.

Fang Cheng turned his eyes to the panel to check the progress of other skills. [Leg Raise lv0 (55/100)]

There is still a lot of experience left before upgrading.

Due to the relatively weak abdominal muscles, leg raises are slightly less efficient than squats and push-ups.

After the progress bar passes the halfway point, you can gain 20 experience point on average for every 1 tasks completed.

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

Even if he restored his physical strength to full value with the help of "potential stimulation", Fang Cheng would never be able to complete thousands of leg raises.

Of course, he can choose more difficult action options to improve the efficiency of the exercise.

However, the advanced "hanging leg raise" requires the use of a horizontal bar to complete effective standard movements, just like pull-ups.

Fang Cheng looked at another skill.

[Squat level 0 (93/100)]

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

That's about the difference of doing another 65 to 75 single-leg half squats.

He turned his head and glanced at the alarm clock.

6: 41.

It’s still early and my body has had enough rest.

Fang Cheng focused his eyes again and made a decision immediately.

“Although it’s a bit wasteful…”

"But today, let's upgrade our squats first!"

The magic of "Potential Stimulation" lies in its effect of having two blood bars, which can eliminate muscle fatigue and minor sports injuries in a short period of time.

If you are not challenging your limits, speed up the process of unlocking skills.

In fact, in daily training, high-frequency and low-quantity group training is more suitable for practicing skills and gaining experience.

Fang Cheng stepped barefoot on the floor with his left foot suspended in the air.

At the same time, stretch your hands forward to help your body maintain balance.

This movement is called "single-leg half squat", which means that you only do a single-leg squat halfway.

It is very difficult for ordinary people as it tests the body's balance ability and requires sufficient explosive power in the thigh, waist and abdominal muscles.

Fang Cheng tightened his waist and abdomen, then slowly bent his knees and squatted down.

Lower your body until your right thigh is parallel to the ground, that is, your right knee joint is at 90 degrees, then stand up again.

After completing one set, rest for about 1 minutes.

Then change your left leg to serve as the supporting leg and continue to repeat the exercise.

[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.

It was about the same as Fang Cheng expected when he did the 72nd squat.

The panel flashed instantly, and a prompt message appeared before our eyes.

[Congratulations, after unremitting efforts, your skills have reached the expert level]

[Squat level 1 (0/250)]

"call----"

Fang Cheng let out a long breath. He began to feel his legs ache, numbness, and becoming heavier.

The amount of exercise today was indeed a bit excessive.

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

Fortunately, Fang Cheng possesses the magical skill of "potential stimulation"!

Just grit your teeth and do twenty or thirty of them in one breath, and you will be fully recovered and enjoy the top-level service of the gold medal technicians.

While Fang Cheng continued to persevere, he also paid attention to check the rewards for this upgrade.

[Enhancement 6: free attributes]

"It's similar to boxing. There are two options..."

Fang Cheng nodded with satisfaction.

When his eyes moved downwards with anticipation, he was stunned for a moment, and the squatting movement also stopped.

[Enhancement 1: point of strength attribute, skill special effect "Lonely Person"]

[Note: Long-term squat exercises can cause abnormal testosterone secretion. During the effective period, it can increase men's endurance, bone and muscle tissue repair ability to more than 3 times their physical attributes.]

Look at the enhancement options given on the panel.

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

(End of this chapter)