Chapter 771 Li Shenxing's idol

When Li Shenxing came to the park, there were already many people who liked to exercise in the park who were running or exercising, and many people also brought their own furry children out to exercise. This reminded Li Shenxing that he took his furry children out for exercise on weekdays.

"It seems that I am not with mangoes and they are always thinking about them in recent days. It seems that the pace is going to speed up. I think the children miss us very much." Li Shenxing decided not to wait until the United States before checking the children over. He went back later and called his cousin and asked him to send the children to the UK, so that the children could spend more time with their grandparents. By the way, the two old people also liked the furry children at home!

At this time, Li Shenxing also ran around the park for a while, and then it was time to perform his abdominal muscle recovery exercise. Because there were not many fitness equipment in the park, Li Shenxing slowly did fifty push-ups to make the upper body's pectoralis major muscles, triceps, deltoid muscles, anterior muscles and other muscles move to avoid straining while exercising later.

“Hohuh!”

I haven't exercised well for almost a month, but I didn't expect that it was just fifty push-ups, which made him feel a little uncomfortable in his breathing.

Li Shenxing patted his flat belly and said to himself: "It seems that it's time to make a plan to adjust your body, otherwise, let alone abdominal muscles, even the belly should stick out."

After resting for a while, after breathing calmed down, Li Shenxing walked towards the horizontal bar.

Although it is just a very simple horizontal bar, it is in the hands of people who can play, even the simplest thing can be played into various tricks.

Li Shenxing only needs to exercise these five movements every day to pick up his eight-pack abs with a horizontal bar.

The action is called hanging and lifting the knee. The action process: Hang your arms on the horizontal bar, bend your hips and knees to 90 degrees. This action should focus your mind on the abdomen, control the contraction of the abdominal muscles, lean slightly backwards, and then tighten the abdominal muscles and lift the knees. It is best to lift the knees to the chest position, then pause for a second, and then slowly replay to the starting position. In this cycle, it is necessary to pay attention to keeping your body stable and not tilting forward and backwards, and focusing your strength on the abdomen, rather than flexing the hip muscles. If you feel that this action is not difficult enough, you can add some extra weight between the ankles, such as dumbbells or sandbags to increase the difficulty.

Li Shenxing did 4 sets of movements in total, each set of movements 10 times, because if the number of times is too small, it will not be effective in exercising the muscles of the abdomen.

The second action is to lift the legs of the side body. This action is slightly different from the hanging knee lift in front. The knee lifting position is on the side of the body, mainly targeting the oblique abdomen on the abdomen. It is similar to the first action just now. Focus the force on the abdomen, then tighten the abdominal muscles and lift the knee to the side, try to lift the knee to the armpit, then pause for a second, and then slowly play back to the starting position!

This exercise requires 3 sets of exercises, and each set of movements is also 10 times. How many sets and how many times are practiced is a plan made by Li Shenxing based on his physical condition. If you are just starting to exercise, you can reduce the intensity of exercises and then gradually increase the difficulty.

The third action is to hang left and right, and this action is also aimed at the oblique abdomen. Compared with the previous side lifting of the knee, the straight leg is less likely to be controlled.

Hold the horizontal bar with both hands, stretch your legs, and form a straight line in your body. Pay attention to contracting the unilateral abdominal muscles. When swinging the lower limbs, the movement range should not be too large. When swinging, concentrate the force on the side of your abdomen. Pay attention to keeping the upper body stable during the movement, and avoid using inertia to swing the body!

The fourth action is to hang your legs. This hanging legs is a classic action! The starting position is to hold the crossbar with both hands, the body must be naturally vertical, the feet must be put together, and the toes must be facing the ground. Then use abdominal strength to tilt the hips backwards, and use the movement to lift the legs up.

It is important to note this action to avoid the knees being too straight. Unless the hamstrings are extremely flexible, half of the legs will reduce the movement range due to the limitation of the flexibility of the hamstrings, which will greatly reduce the use of abdominal muscles.

Most people will only repeat this movement repeatedly and keep lifting their toes upwards while ignoring the abdomen to drive the entire movement.

Many beginners focus on their toes and kick them forward, or even push their entire upper body forward to help lift their legs, causing the body to just shake "forward and backward" rather than muscles exerting force.

The last action is called hanging and raising your legs to draw a circle!

This is a very difficult movement, which requires strong abdominal strength, otherwise you will not be able to do this movement well.

First hold the crossbar with both hands, your body is naturally vertical, your feet are closed together, your toes are facing the ground, then your abdomen are contracted to the side of your body and raise your legs, then draw an arc, and try to straighten your legs as much as possible during the whole process, and your hips are slightly leaned back. Do not move too fast, control your rhythm and match your breathing.

Tired, very tired, very tired, really too tired!

After insisting on doing this series of exercises, Li Shenxing sat on the grass so tired that he had no strength to get up. After breathing for a while, Li Shenxing had the strength to massage his arms to relieve muscle fatigue, otherwise he would not even have the strength to raise his hand to brush his teeth tomorrow.

"Oh! It seems that I am really old. I haven't exercised well for only a month, so I'm so useless." Li Shenxing was very dissatisfied with the results after today's exercise. In the past, such exercise was a small problem for him. It was as simple as eating and sleeping. He would not be as tired as he is now.

That's why people say that fitness is easy, but it's very difficult to keep it up, which requires a very strong willpower.

Since I am exercising in a street park today, I have to talk about the idol that Li Shenxing admires, that is Hannibal, the king of street fitness!

He is the founder of street fitness.

It is a legend of street fitness.

He perfectly combines fitness and magical skills!

He insisted on single and double exercise for 20 years, never drank protein powder, and never controlled his diet, but he still had a perfect muscle!

He used his personal practice to tell everyone that street fitness is not inferior to gyms, and he can develop a perfect figure without any equipment. What is even more rare is that strength and body coordination are at the same time.

He told people that street fitness is a fitness culture, not folk gymnastics!

He has promoted street fitness.

He is the well-deserved king of street fitness!

He was born in 1978 and is now nearly forty years old. He has been practicing street fitness for about 20 years. He is a veteran in the fitness industry.

He used to be a bodyguard and a carpenter. Now he is a dad. He spends most of his time taking care of his daughter at home... and occasionally does fitness guidance...

He insists on fitness every day, sometimes twice a day, and each time is basically two or three hours.

Hannibal often does three movements of pull-ups on the horizontal bar, flexing and stretching the arm of the parallel bar, and push-ups in succession. These three movements are the core and foundation of all black street fitness circles. It can be said that without these three movements, there will be no other more advanced movements.

His movements were well controlled throughout the whole process, with a strong sense of rhythm, and every move was clean and neat and orderly.

Hannibal attended the World Street Fitness Competition as a guest. The competition introduced him as the founder of street fitness. Even though many of the great masters who participated in the competition actually surpassed him, they still regarded him as a role model. Many street fitness masters were influenced by him. He is a veritable king of streets.

In fact, before Lee Shenxing and Hyoly got married, he still liked to exercise on the streets, where he could meet many street fitness people with common hobbies and communicate with many public hobbies. That feeling was really great.

However, after marrying Hyoly, Li Shenxing withdrew from his beloved street fitness and was his good-looking husband at home. After all, his wife is too famous. If he is still as swagger as before, then his entertainment tabloids will have his reports every day.

After resting for a while, Li Shenxing got up and walked slowly towards the apartment. It was getting late, so it was time to go back to make breakfast for his wife and children.

But what breakfast should I make?

Drinking porridge? It won’t be delicious without side dishes.

Noodles? I went around the market several times yesterday but couldn’t find the noodles.

Steamed buns? There is no soy milk maker here! Besides, it’s too late to make it now, and the point is that they don’t have soybeans.

Finally, Li Shenxing decided to make a simple French breakfast!

Thanks to Lingluo Hyacinth Siro Ewing for his lonely heart monthly ticket encouragement

Thanks to Shubaiding1oo for rewarding and support

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Chapter completed!