Start with push-ups to gain experience

Chapter 352 Leg Raise Skill Upgrade, Dragon Flag
In the still darkness, Fang Cheng opened his eyes.

Deep within his pupils, a faint light seemed to flow, illuminating the slightly unfamiliar bedroom with its distinct outline.

He was only wearing shorts, lying on the soft mattress, but he was wide awake.

Yesterday was the day my maternal grandfather moved into his new house, and the whole family gathered to celebrate, making it a lively and joyous occasion.

That evening, instead of returning to the hotel, everyone stayed overnight in the new house in Wanghu Town.

The two-story building has plenty of rooms, more than enough to accommodate two families.

His uncle specially prepared private bedrooms for him and his mother, complete with all the furniture and daily necessities.

Fang Cheng originally planned to take advantage of this rare moment of leisure to slack off for a day and sleep until the sun was high in the sky.

But his body's disciplined biological clock woke him from his deep sleep precisely at four in the morning.

Raise your wrist, and a faint blue glow will appear.

The number 4:02 is clearly projected on the screen of the sports watch.

Fang Cheng lay down for a while and then yawned.

She then sat up, stepped barefoot onto the cold wooden floor, and walked to the window.

With a "whoosh," the heavy curtains were pulled open.

A refreshing breeze instantly rushed in, carrying the unique moisture and fragrance of grass and trees of Wanghu Town, which invigorated the spirit.

Outside the window, the night is getting dark.

The quaint streets were deserted, and the whole world seemed to be immersed in the deepest darkness.

The moon was now just a faint crescent, barely outlining the upturned eaves of the old buildings across the street.

Our gaze moves beyond the ancient town and extends to a more distant place.

The vague outlines of the rolling mountains and the vast expanse of water at their foot could be seen in the distance.

A thin layer of mist swirled around the lake, adding to the mystery of the vast expanse of water.

Like a lurking beast, it is both tranquil and majestic.

That's Yulong Lake.

Fang Cheng gazed at the dawn scenery, took a deep breath, and slowly stretched his limbs.

crackling-

A series of fine, crisp popping sounds came from deep within his joints.

This is a sign that the body has fully awakened.

"What a beautiful day! Let's go for a run and get some exercise..."

Fang Cheng muttered to himself.

During the few days I stayed at home, I didn't have much formal training at full capacity.

An instinctive impulse surged within me.

It seemed to be urging him to embrace the silent night, to squeeze every last drop of sweat from his body in the most extreme way.

Without further hesitation, Fang Cheng turned around, picked up the clothes and pants folded beside the bed, and quickly changed into them.

crunch--

The heavy courtyard gate was gently pushed open a crack.

A figure in a blue tracksuit slipped out and quietly closed the door.

The sky was pitch black, and the streets were silent.

Fang Cheng was in high spirits, his eyes shining, and he began to jog slowly as his sneakers crunched on the damp stone path.

Today's morning exercise plan officially begins!
....................................

At four in the morning, the lakeside road resembles a sleeping black dragon, winding and coiling between the lake and the mountains.

The streetlights were sparse, casting a dim yellow light that illuminated only a small area, while most of the road remained completely shrouded in darkness.

A blue figure darted through the darkness, practicing long-distance running along the road with a steady pace.

He moved with a graceful posture and light steps.

Every swing of the arm, every breath, was full of rhythm, as if it had merged with the silent night.

As his body gradually warmed up, he unconsciously began to run faster.

Sudden.

He leaned forward slightly, and the muscle fibers in his legs seemed to ignite in an instant, with his quadriceps and glutes bursting with astonishing power.

Each step he took was like detonating a miniature explosive, the powerful propulsion almost lifting him off the ground and making him fly.

It's like suddenly switching from cruise mode to sprint mode.

Wow!
A sudden gust of wind swept by without warning.

The blue figure tore through the night, passing through the halo of a street lamp in an instant, and then rushing into the next patch of darkness in a fraction of a second, so fast that it seemed to be just a visual afterimage.

A van delivering goods late at night is slowly driving out of the intersection.

The driver, with a cigarette dangling from his lips and yawning, suddenly caught a glimpse of a blurry shadow flashing past the front of the car out of the corner of his eye.

The shadow didn't even make a clear footstep.

A sudden gust of wind rushed towards him, causing the lucky charm in his driver's cab to shake wildly.

"Fuck me!"

The driver slammed on the brakes, and the tires screeched loudly on the silent highway.

Still shaken, he peered into the rearview mirror, only to see an empty road and swaying tree shadows in the distance.

Are you seeing things?

He rubbed his eyes; his heart was still pounding.

Ultimately, it can only be attributed to my own exhaustion, which caused me to hallucinate.

The driver muttered something and stepped on the gas again.

Completely unaware, he had just brushed past some inhuman monster.

By this time, Fang Cheng had already left the truck far behind.

He ran freely, enjoying the howling wind in his ears, his leg muscles expanding and contracting at an astonishing frequency.

The scenery on both sides seemed to transform into flowing dotted lines.

Fang Cheng felt as if he had merged into the wind, into the darkness, becoming the swiftest presence in the night.

Before we knew it, the highway had come to an end.

Ahead lies a secluded path leading into the mountains and forests.

He stopped in his tracks, and a pale blue screen quietly appeared before his eyes.

[Running experience +15]

[Running lv1 (39/250)]

Looking at the prompts on the panel, Fang Cheng took a deep breath and adjusted his slightly disordered internal energy after running at high speed.

Then he looked down and glanced at the time displayed on his watch.

4: 29.

I left home and ran a full lap around the vast Yulong Lake in less than half an hour.

Moreover, my physical strength wasn't as depleted as I had expected.

At this moment, my body is only slightly hot, and there hasn't even been a sweat on my forehead.

Fang Cheng even felt that he could sprint another ten kilometers at the same speed.

Clearly, the benefits of increasing the Constitution attribute to 50 points and the Strength attribute to 48 points are already beginning to emerge.

A surge of heroic spirit rose in Fang Cheng's heart.

Given time, once running skills and physical attributes break through the next bottleneck, perhaps he will truly be able to challenge the speed of sound with his own two feet.

Thinking of this, Fang Cheng's gaze fell on his feet, and the corner of his mouth twitched involuntarily.

Those brand-new white sneakers were now in a terrible state.

The rubber on the soles of the shoes had been worn away in a thick layer, and they were almost completely crushed.

Especially in the forefoot area where the foot exerts force, several toes are clearly visible.

"This training method is highly efficient, but it wears out shoes too quickly and is too shocking..."

Fang Cheng muttered to himself helplessly.

It seems that in the future, if I want to do this kind of extreme running training again, I will have to go barefoot.

It was pitch black all around, with only a few lights on.

There was still at least an hour until dawn.

Fang Cheng rested for a moment, enjoying the cool breeze by the lake.

Then he turned his gaze to the dark forest, a slight smile playing on his lips:

"Let's go to the park and continue exercising..."

The figure started moving again, rushing into the forest along the winding path.

The mountains and forests were shrouded in a layer of mist, and the air was exceptionally fresh.

Breathing here is like having a high concentration of negative ions directly poured into your lungs, washing away the fatigue of your body and mind.

Fang Cheng walked through the darkness for a moment, and a familiar outline appeared before him.

It was that small park hidden in the woods, and the long-lost fitness facilities.

Fang Cheng took off his jacket, revealing his muscular upper body. He neatly hung his clothes on the horizontal bar, and then, as usual, began with a set of squats.

Activate testosterone levels in the body to prepare for the upcoming high-intensity training.

In the darkness, a well-defined human figure rose and fell continuously.

The fitness movements are textbook-perfect, steady and rhythmic.

Single-leg squat, single-finger pull-up, single-finger push-up, single-handed handstand push-up, single-leg bridge.

He performed the five signature moves of the six prisoner arts one by one in an almost inhuman way.

Each item is divided into two sets, one for each hand or foot, with each set consisting of 100 to 500 repetitions.

Lacking weights, Fang Cheng could only rely on increasing the number of repetitions to maintain training intensity, which was extremely inefficient.

A training session is considered complete only when the panel indicates that 1 experience point has been gained.

He stopped after completing all five exercises.

This isn't the professional training room at Haitian Garden, so I just practiced here once, which satisfied my unwavering self-discipline and obsessive-compulsive tendencies.

Life cannot remain unchanged, but the habit of exercising must be maintained.

This is a matter of mindset.

Next comes the main point of this morning exercise.

Fang Cheng's gaze fell on the panel.

[Leg Raise Lv2 (441/500)]

He rested for a while, then walked to the horizontal bar and jumped down.

With his right index finger firmly hooked onto the cold horizontal bar, his entire body dangled downwards.

The next moment, the core muscles suddenly contracted, the legs came together, and they were raised straight up until the toes touched the bar.

Throughout the entire process, apart from the slight swinging of the arms to maintain balance, the upper body remained almost completely still.

"1, 2, 3..."

He completed 300 single-finger hanging leg raises in one go.

Switch to your left hand and repeat 300 times.

"call."

After jumping off the horizontal bar, Fang Cheng swung his arms and let out a long breath.

After running for half an hour and exercising here for almost half an hour, my body only felt a little warm and I was slightly sweaty.

"The training intensity is still not enough..."

Fang Cheng sighed softly and looked at the panel.

【Leg Raise Lv2 (445/500)】.

Six hundred single-finger hanging leg raises only increased my experience by 4 points.

Fang Cheng flexed his fingers, and his knuckles made a crisp "crackling" sound.

His eyes narrowed slightly as he made an estimate in his mind.

Since mastering the "absolute control" skill effect, the efficiency of single-finger training in stimulating the core muscles has indeed decreased, whether it's practicing push-ups, pull-ups, or hanging leg raises.

On second thought, this is quite normal.

The biggest difference between single-finger training and single-hand training lies in pushing finger strength to its limits.

When finger strength becomes a weakness, other muscle groups in the body are forced to compensate in order to complete the movement, thus getting a more thorough workout.

But now, with the support of "absolute control," his finger strength is no longer a weakness.

He can hook a single finger onto a horizontal bar and train with a weight of half a ton without any effort.

This naturally leads to a decrease in the stimulation of the core muscle groups.

Based on previous performance and the experience points gained, training efficiency has decreased by about 30%.

As he pondered, Fang Cheng looked up.

A faint gray-white hue had already appeared on the mountaintops in the distance.

It won't be long before early morning exercisers pass by here.

That concludes the lesson. After returning to Haitan Garden, students will use professional equipment to push their skill limits once more.

Or... should we go all out here?
Fang Cheng twisted his neck, and a scene from his memory suddenly flashed through his mind.

The way I'm currently practicing hanging leg raises is mainly for dynamic training of my abdominal muscles.

Is it possible to train abdominal muscles using static methods?
A thought flashed through my mind like lightning.

Fang Cheng decided to try something different – ​​a special training method called the Dragon Flag.

That's right.

This training method was created by Bruce Lee, the martial arts master of his previous life. It is known as the ultimate abdominal exercise, a static core challenge that is almost a divine skill.

He thought of the dragon flag because the dragon flag and hanging leg raises have a profound intrinsic connection in terms of training goals.

Both are designed to strengthen the rectus abdominis and hip flexors.

However, hanging leg raises are a dynamic process involving both concentric and eccentric contractions.

The Dragon Flag, on the other hand, is a terrifying full-body isometric contraction exercise.

It not only requires the core of the abdomen to have steel-like rigidity, but also requires the powerful latissimus dorsi, gluteus maximus, erector spinae and even arm strength to work together to counteract the huge gravitational torque generated by the body as an ultra-long lever.

It can be said that the hanging leg raise is the prerequisite for the Dragon Flag, while the Dragon Flag is its ultimate advanced form.

"It's time to challenge yourself with even more difficult moves!"

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

He didn't start with the most basic lying position.

He walked straight to the vertical pole supporting the horizontal bar, which was over two meters high, and leaned against it with his back to the pole.

Next, he gripped the cold metal rod with both hands behind his back, his arms taut like two steel cables.

The next moment, he exerted force from his waist and abdomen, his legs suddenly swung upwards, and his entire body instantly soared into the air, over his head, until it was perpendicular to the ground.

Next, the most crucial step arrived.

With the strong support of his latissimus dorsi and arms, he controlled his body and lowered himself down very slowly, using his shoulder blades as a fulcrum.

With legs together and back straight, the entire body, from shoulders to ankles, forms a straight, rigid line.

It hovered in mid-air, maintaining an almost parallel angle to the ground.

At this moment, time seemed to stand still.

He was like a flag defying gravity, waving boldly in the pre-dawn breeze!

Just by maintaining this posture, Fang Cheng felt a load far exceeding that of hanging leg raises.

He could clearly feel that every muscle fiber in his abdomen, lower back, and buttocks was instantly tightened and activated, forming a strong kinetic chain.

In the dragon flag, the body is a long lever, and the farther the center of gravity is from the fulcrum, the greater the torque exerted by gravity.

Being able to maintain this position for an extended period means that the stronger your core muscles are, the better you can generate and maintain sufficient tension to resist this enormous torque.

For the first few seconds, Fang Cheng felt slightly unwell.

But he quickly adjusted and found that feeling of exerting force that perfectly countered gravity.

When a normal person practices the dragon flag, they usually hold it for a few seconds and then put it down, only raising it again after relaxing their muscles.

Fang Cheng remained in this posture, resisting the oppressive force of gravity without moving an inch.

The shift from dynamic outbreaks to static confrontations represents a qualitative leap.

It not only stimulates deeper muscle groups, but also puts a great test of one's control over one's body.

Time passed by unnoticed, and the sky changed from gray to dawn.

Faint footsteps could be heard on the path in the distance.

As morning runners passed by, their eyes were inadvertently drawn to the figures in the park.

The man with clearly defined muscles simply gripped the pillar with both hands, and his entire body seemed to defy gravity and rise into the air.

It looked like a flag "waving" in the air, its exaggerated posture was astonishing.

"Wow, that's impressive! How strong must your core be?"

Some people couldn't help but murmur their admiration, paused to watch for a while, then shook their heads and continued their morning run.

They thought it was just a momentary action.

Little did they know that the incredibly difficult pose they glimpsed was one that this man had maintained for a long time.

It took longer than they could have imagined.

Time passes minute by minute.

The first rays of morning light pierced through the treetops, illuminating the white steam rising from Fang Cheng's body.

Sweat beads, as glistening as beans, dripped continuously from Fang Cheng's forehead, chin, and chest, leaving tiny wet patches on the ground.

Every fiber in his sculpted muscles trembled slightly, as if countless electric currents were coursing through his skin.

The "flag" that was fluttering in the wind, which had been completely still at first, began to sway slightly, as if it might fall at any moment.

Fang Cheng gritted his teeth, his eyes wide open, resisting the terrifying gravitational pull that was trying to drag him back to the ground. His will and body were engaged in the most brutal struggle.

Just when he felt he was about to reach his limit—

hum!
Before my eyes, a pale blue panel suddenly lit up, flashing with an unprecedented, even dazzling, brilliant light.

(End of this chapter)