Start with push-ups to gain experience

Chapter 37 Ancient Secret Techniques
12 month 8 number.

The alarm clock on the desk shows the time: 6:30.

The floral curtains let in a ray of light, indicating that the weather was good.

Fang Cheng lay on the bed with his eyes open.

Doing morning exercises in a very strange posture.

Bend your legs at the knees and bring them close to your hips.

Place your hands on either side of your head, with your elbows facing the ceiling.

Then use your hands and feet to slowly lift your hips and push your body and head off the bed.

Until the waist and back are arched and the body is like an arch bridge.

It also looks like the crawling posture of Kayako in a horror movie.

This is the starting posture.

Hold this position at the top for about five seconds.

Then reverse the movement and slowly descend, lowering your body.

The posture is considered complete only when you lie back on the bed and take a long breath.

This training method is obviously very different from the first four skills of the Prisoner's Six Arts.

In the book "Prisoner Conditioning", it is called "back bridge" and is considered to be a special secret technique passed down from ancient times.

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

Having lost the support of his skills, Fang Cheng relied on his willpower to break through his limits and entered that wonderful mental state.

This time.

He also chooses not to rely on focused skills and potential stimulation to challenge this difficult fitness movement.

For this purpose, Fang Cheng took a day off and gave it his all.

The excuse is easy to find. I was sparring with Goro Majima yesterday. Although it seemed that nothing was wrong, I was actually feeling a little unwell, as if I had internal injuries.

So I need to go to the hospital for a checkup today and recuperate at home for half a day...

but.

To successfully unlock this skill.

Using brute force and forced practice from the beginning like before will not work and is also dangerous.

Among the six arts of the prisoner, pull-ups are considered to be a very difficult movement.

For people with weak bodies, even doing one might be difficult.

Compared with the back bridge, this movement becomes much easier.

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

I was practicing back bridges, but I couldn't do that.

If the fitness effect pursued by the "Six Arts of Prisoners" is strength, endurance, balance, coordination, flexibility and agility.

The back bridge exercise can be said to include all six items, aiming to comprehensively improve physical fitness.

Since Fang Cheng usually trains the flexibility of his limbs, his torso appears to be relatively stiff, resulting in slightly poor flexibility and coordination, so it is still somewhat difficult for him to complete this movement.

The first time I tried it, I almost sprained my back.

In fact, this situation is very normal.

Most people, including Fang Cheng, usually do not deliberately exercise the posterior chain muscles of the body, especially the lower back.

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

Therefore, if neglected for a long time, the lower back naturally becomes the weakest area of the body.

Fang Cheng had no choice but to take a step back and honestly start training from the basic short bridge, straight bridge and half bridge.

Advance step by step, gradually opening your hips and back.

It took me two more days to prepare for this, and I was able to successfully complete a relatively standard back bridge movement in today's formal training.

"14."

"15."

Fang Cheng sighed softly, counting while silently feeling the movements of the muscles throughout his body.

Suddenly I understood why the book "Convict Conditioning" called the "back bridge" a secret technique and repeatedly emphasized 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 a static posture, while back bridge training focuses more on the dynamic explosion process.

Regardless of the school, the goal is the same and involves 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 torso, but is extremely fragile.

The outer protective layer is the spinal cartilage and the muscle groups that are wrapped in a long snake-like shape on both sides.

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

Normally, control the movement of the spine and maintain its stability, acting as 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 strength of the waist, abdomen and limbs, so as to perform more difficult, more powerful and faster movements.

It can also help the body maintain balance, improve flexibility and agility, and make it less likely to get injured during exercise.

In traditional martial arts, this is called activating the body's major tendons, also known as "opening the dragon's spine."

When one has mastered the skills, one punch can unleash the power of a dragon or a tiger, and one step can allow one to climb up onto a roof and remove the tiles from it.

His body is as flexible as a cat, his waist and back are as hard as iron, and he is invulnerable to swords and guns.

Whether it is bragging or not is another matter.

At least in a street fight, you won't be knocked down by a single blow from a club.

He doesn't use any tricks, and he falls down before he hits the opponent.

Also.

When practicing back bridge, Fang Cheng also found that doing this exercise can stretch the tendons and ligaments of the waist, back and limbs. It has a certain soothing effect on muscles that have been in a tense state for a long time, and is very suitable as a warm-up exercise.

Especially when combined with leg-raising exercises, the effect becomes more obvious with both forward and reverse movements.

Thanks to his high mental attributes, Fang Cheng can now be said to know exactly how every inch of his muscles exert force when his body moves.

When he felt the soreness coming from his back muscles, he immediately collected his thoughts and began to meditate with his eyes closed.

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

"19."

"20."

"21."

"..."

The number of times he murmured in his mouth sounded like a hypnotic voice.

It seems...really...there is some effect.

Just as I was approaching a state of ecstasy, something seemed to glow and grow rapidly in the darkness.

"This is……"

Fang Cheng quickly opened his eyes, his pupils sparkling.

[You practice your skills diligently to a certain level, have a deep understanding of them, and master a fitness skill]

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

Looking at the pale blue screen in front of him, Fang Cheng was at a loss whether to laugh or cry for a moment.

It feels like the opponent has already fallen before I even use my full strength.

I don’t know whether I should be happy or disappointed.

The high spiritual attribute actually greatly increased his comprehension, making it so easy to unlock new skills.

"It's always a good thing to be able to successfully break through a level..."

Fang Cheng let out a sigh of relief and lay down on the bed, completely relaxed.

Ending this morning exercise which was much shorter than previous ones.

After calming down.

His eyes switched from the skill panel to the character panel.

Look at the 5 free attributes reserved last night.

I immediately decided to add 4 points to Constitution and 1 point to Strength.

After quickly adding the points, Fang Cheng blinked his eyes, thoughts turning in his mind.

About half a second later, I suddenly felt the blood in my body boiling.

Hoo, hoo--

Not the sound of breathing.

Fang Cheng held his breath and felt it quietly.

It seems that you can "hear" the gurgling sound of your own blood flowing.

The whole person feels like soaking in a hot spring, warm and comfortable, so comfortable that I don’t want to move.

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

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

The ligaments stretch and contract, just like the tendons of an ox being plucked.

then……

There is no more.

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

My knuckles crackled and it felt indeed stronger.

I was sweating all over, as if I had gone through a hair removal and marrow cleansing, feeling refreshed, comfortable and full of energy.

However, the expected things did not seem to happen.

"It seems that kind of mental state is hard to come by..."

Before, he had tried to meditate like a monk, but was also unsuccessful.

"Do I have to go deaf and get caught in a heavy rain?"

Fang Cheng sneered slightly and shook his head to reject it.

There should be a more formal way, but I haven't found it yet.

There is a meditation class on the third floor of Wantong Shopping Center that seems quite professional.

Maybe, after I get paid and have more money, I can sign up for a course...

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

Then he got up, dressed, and opened the bedroom curtains.

The golden sunlight immediately poured in, illuminating the room.

Enjoy the long-awaited sunbath and stretch your limbs.

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

I put a √ on that homework paper.

A pair of eyes sparkled in the sun, staring at the training progress of the six fitness skills.

The prisoner is only missing the last skill of the six arts.

Probably, and also the most difficult skill.

Handstand push-up.

I wonder what new changes will happen after all are unlocked?

(End of this chapter)