Start the liver experience with push-ups

December 8th.

The alarm clock on the table shows the time, 6:30.

A sliver of light shines through the floral curtains, suggesting the weather is quite nice.

Fang Cheng lies in bed, eyes wide open.

He's performing his morning exercise in a rather peculiar posture.

Legs bent at the knees, close to his buttocks.

Hands braced backwards on either side of his head, elbows pointing straight at the ceiling.

Then, using his hands and feet, he slowly lifts his hips and thrusts his pelvis upwards, raising his body and head off the bed.

Until his waist and back form an arc, his body resembling an arch bridge.

Or like the crawling posture of Kayako in a horror movie.

This is the starting position.

He holds this position at the highest point for about five seconds.

Last time, he practiced pull-ups in the park in the rain.

Without the aid of skills, Fang Cheng relied on his willpower to break through his limits and enter that strange mental state.

This time.

He also intends to challenge this high-difficulty fitness movement without relying on the Focus skill and Potential Unleash.

To this end, Fang Cheng specifically took a day off to devote himself to it.

The excuse was easy to find: yesterday, he was Goro Majima's sparring partner, and although it seemed like nothing happened, his body was actually a bit uncomfortable, as if he had suffered internal injuries.

So today, he needs to go to the hospital for a check-up and rest at home for half a day... … … …

However.

If he wants to successfully unlock this skill.

Using brute force and forcibly practicing from the beginning, as he did before, won't work and is very dangerous.

In Convict Conditioning, pull-ups are considered a very difficult exercise.

For people with weak bodies, even doing one can feel very strenuous.

But compared to the back bridge, this action becomes much easier.

For the first four skills, Fang Cheng could skip some of the preliminary basic training and start exercising from the standard form.

But he can't do that when practicing the back bridge.

If the fitness effect pursued by "Convict Conditioning" is strength, endurance, balance, coordination, flexibility, and agility.

Then back bridge practice can be said to encompass all six, aiming to comprehensively improve physical fitness.

Because Fang Cheng usually exercises the flexibility of his limbs, his torso appears relatively stiff, resulting in slightly poor flexibility and coordination, making it somewhat difficult to complete this action.

The first time he tried, he almost twisted his lower back.

In fact, this situation is very normal.

Most people, including Fang Cheng, do not deliberately exercise the posterior chain muscle group, especially the lower back.

Unlike the hands and feet, which are often used, even children can easily do a few push-ups and squats.

So after a long period of neglect, the lower back naturally becomes the weakest area of the body.

Fang Cheng had to take a step back and honestly start training from the basic short bridge, straight bridge, and half bridge.

Advancing step by step, gradually opening his hips and back.

This took him two extra days of preparation before he could smoothly complete a relatively standard back bridge movement in today's formal training.

"14."

"15."

Fang Cheng breathed a sigh of relief, counting the numbers while silently feeling the movement and changes of the muscles throughout his body.

Suddenly, he somewhat understood why the book "Convict Conditioning" would call the "back bridge" a secret technique, repeatedly emphasizing its importance.

The inspiration for this training method actually comes from the "iron bridge" in yoga and traditional martial arts.

The difference is that traditional training tends to maintain static postures, while back bridge training focuses more on the process of dynamic explosion.

Regardless of which school, their goals are consistent, involving activating the power of the spine.

The spinal cord can be said to be the most important organ in the human body besides the brain.

It connects the nervous system of the brain and trunk, but it is extremely fragile.

The external protective layer is the spinal cartilage, as well as the muscle groups distributed and wrapped on both sides in the shape of a long snake.

These two muscle pillars are called erector spinae muscles, and they also belong to the spinal tissue in a broad sense.

They usually control spinal movement and maintain spinal stability, like a force-generating link running through the waist and back.

The focus of back bridge training is to activate the erector spinae muscles that have been neglected for a long time.

Strong spinal muscles can release the potential power of the waist, abdomen, and limbs, in order to make more difficult, more powerful, and faster movements.

Moreover, it can also keep the body balanced, improve flexibility and agility, and make it less prone to injury during exercise.

In the words of traditional martial arts, this is called revitalizing the large tendons of the entire body, also known as "opening the dragon spine."

When the kung fu is mastered, one punch can unleash the power of a dragon and tiger, and one step can lift the roof tiles.

The figure is as agile as a cat, and the waist and back are as hard as iron plates, with the effect of being invulnerable to knives and guns.

Whether it's bragging or not is another matter.

At least in street brawls, you won't be knocked down by a sap.

Nor will you use all kinds of tricks, and before you hit anyone, you fall down yourself.

In addition.

Fang Cheng also found that doing this action can stretch the tendons and ligaments of the waist, back, and limbs when practicing the back bridge.

It has a certain soothing effect on muscles that are in a tense state for a long time, and it is very suitable as a warm-up exercise.

Especially when combined with leg raises, the opposite movements are even more effective.

Thanks to his high mental attribute, Fang Cheng can now be said to know exactly how every inch of his muscles exerts force during body movement.

When he noticed the soreness transmitted from the waist and back muscles, he immediately restrained his thoughts and began to close his eyes and meditate.

Trying to enter that unknown mental state and comprehend the so-called "meditation mystery."

"19."

"20."

"21."

"… …"

The number murmured in his mouth seemed like a hypnotic sound.

It seems… …really… …a bit effective.

Just as he was approaching a state of self-forgetfulness, something seemed to be rapidly glowing and magnifying in the darkness.

"This is… …"

Fang Cheng quickly opened his eyes, his pupils shining brightly.

[You have practiced your skills to a certain degree and have a deep understanding of them, mastering a fitness skill]

[Unlocked skill: Back Bridge lv0 (0/100)]

Looking at the light blue screen in front of him, Fang Cheng was a little dumbfounded for a moment.

He had the feeling that he hadn't used his full strength yet, and the opponent had already fallen.

He didn't know whether he should be happy or disappointed.

His high mental attribute actually greatly increased his comprehension, making unlocking new skills so easy.

"It's always a good thing to successfully break through a barrier… …"

Fang Cheng breathed a sigh of relief, lying relaxed on the bed.

Ending this morning exercise, which was much shorter than usual.

After calming down.

His gaze shifted from the skill panel to the character panel.

Looking at the 5 free attribute points left over from last night.

He immediately decided to add 4 attribute points to physique and 1 attribute point to strength.

After quickly adding the points, Fang Cheng blinked his eyes, thinking in his heart.

About half a second later, he suddenly felt the blood all over his body seem to boil.

Whoosh, whoosh—

Not the sound of breathing.

Fang Cheng held his breath and quietly felt it.

He could seem to "hear" his blood flowing, making a gurgling sound.

The whole person was like being soaked in a hot spring, warm, comfortable, and unwilling to move.

The muscle soreness and fatigue caused by previous exercises disappeared instantly.

Even the joints were creaking and rattling, as if they were becoming tighter and stronger.

The ligaments stretched and relaxed, like cow tendons plucking.

And then… …

There was no then.

Fang Cheng pondered for a long time, then suddenly took a deep breath, sat up from the bed, and clenched his fists.

His knuckles cracked and popped, and he felt indeed stronger.

He was covered in sweat, as if he had experienced a marrow washing, transparent, comfortable, and full of vitality.

It's just that the things he expected didn't seem to happen.

"It seems that that mental state is something that can only be encountered but not sought… …"

Previously, he had also tried meditating like a monk, but he hadn't succeeded either.

"Could it be that I have to deafen my ears and take a shower in the rain again?"

Fang Cheng smiled slightly and shook his head in denial.

There should be more formal ways, but he hasn't found the method yet.

A seemingly professional meditation class has opened on the third floor of Wantong Shopping Center.

Perhaps, after he gets his salary and has some money in hand, he can sign up and learn… …

While thinking, he turned his head to look at the alarm clock, and it was almost 7 o'clock.

He then put on his clothes and got out of bed, and drew back the bedroom curtains.

Golden sunlight immediately poured in, illuminating the room brightly.

Enjoying a moment of long-lost sunbathing, he stretched his limbs.

Fang Cheng turned around, picked up a ballpoint pen, and walked to the wall.

He put a √ on that piece of paper.

A pair of eyes shone brightly in the sunlight, gazing at the training progress of the six fitness skills.

Convict Conditioning is only one skill away from completion.

It should also be the most difficult skill.

Handstand push-ups.

I wonder what new changes there will be after unlocking them all?