Chapter 771: Li Shenxing's idol

When Li Shenxing came to the park, there were already many people in the park who liked to exercise running or exercising, and many people also brought their furry children out to exercise together, which reminded Li Shenxing of how he took his furry children out to exercise on weekdays. Pen ~ fun ~ pavilion www.biquge.info

"It seems that I really haven't been with the mangoes, I have been thinking about them for the last few days, and it seems that I am going to speed up, and I think the children miss us very much. Li Shenxing decided not to wait until the United States to consign the children over, and then go back to his cousin and call his cousin later, and directly ask him to send the children to the UK, which just allows the children to accompany their grandparents more, saying that the two old people also like the hairy children at home~!

At this time, Li Shenxing also came back from running around the park, and it was time to do his restorative exercise of his abdominal muscles. Because there is not much fitness equipment in the park, Li Shenxing first slowly did fifty push-ups to move the pectoralis major, triceps, deltoid, serratus anterior and other muscles of the upper body to avoid straining when exercising for a while.

"Huh~Huh~Huh~!"

I haven't exercised properly for almost a month, but I didn't expect it to be just fifty push-ups, which actually made him feel a little uncomfortable breathing.

Li Shenxing patted his flat belly and said to himself: "It seems that it is time to make a plan to adjust your body, otherwise let alone abdominal muscles, even your belly should be protruding." ”

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

Although it is only a horizontal bar that is too simple to work, in the hands of people who can play, even the simplest things can play all kinds of tricks.

Li Shenxing only needs to insist on exercising these five movements every day, and he can use the horizontal bar to pick up his eight-pack abs.

The action is called hanging knee raise, the action process: both arms are suspended on the horizontal bar, the hips are flexed and the knees are bent to 90 degrees, this action should concentrate the force on the abdomen, control the contraction of the abdominal muscles, lean the hip slightly, and then tighten the abdominal muscles to lift the knees, it is best to lift the knees to the chest position, then pause for a second, and then slowly play back to the starting position, so the cycle, it should be noted that the body is kept stable and do not tilt back and forth, focus the strength on the abdomen, not the hip flexors, 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 a total of 4 sets of movements, each group of movements 10 times, because if the number of movements is too small, it will not be able to exercise the abdominal muscle.

The second action is to hang the side body and raise the legs, this action is slightly different from the previous hanging knee lift, the position of the knee lift is on the side of the body, mainly for the abdominal oblique muscles, and the first action is similar to the first action just now, concentrate the force on the abdomen, and then tighten the abdominal muscles to the side to lift the knee, try to lift the knee to the armpit, then pause for a second, and then slowly play back to the starting position!

This movement needs to practice 3 groups, each group of movements is also 10 times, how many sets and how many times to practice is Li Shenxing's plan according to his physical state, if you just start exercising, you can reduce the intensity of the exercise, and then gradually increase the difficulty.

The third action is to hang and swing from side to side, this action is also aimed at the oblique abdominalis muscle, compared with the previous side knee raise, the straight leg side swing is more difficult to control.

Hold the horizontal bar with both hands, straighten your legs, and form your body in a straight line, pay attention to contracting the unilateral abdominal muscles, and the range of action when swinging the lower limbs should not be too large, concentrate the force on the side of your abdomen when swinging, pay attention to the upper body to maintain stability during the action, and avoid using inertia to swing the body!

The fourth movement is to hang the leg raise, to say that this hanging leg raise is a classic action! The starting posture is to hold the crossbar with both hands, the body should be naturally vertical, the feet should be together, the toes need to be towards the ground, and then use the abdominal strength to lean the hips back, and take the legs to "up".

Unless the flexibility of the hamstrings is extremely high, the leg will reduce the range of motion due to the flexibility of the hamstrings, which will greatly reduce the use of the abdominal muscles.

Most people do this and just do it rigidly and repeatedly, constantly lifting their toes upwards and ignoring letting their abdomen drive the whole movement.

Many beginners focus their strength on their toes and kick "forward", or even push their entire upper body forward to help lift their legs, causing the body to shake "back and forth" instead of the muscles.

The last action is called hanging leg raiser and drawing circles!

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

First hold the bar with both hands, the body is naturally vertical, the feet are together, the toes are towards the ground, then the abdomen is contracted to the side of the body to lift the legs, and then draw an arc, the legs are as straight as possible during the whole process, the hips are slightly leaned back, the movement is not too fast, you must control your rhythm, and the breathing should be matched well.

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Tired, very tired, very tired, so tired~!

After insisting on doing this series of exercises, Li Shenxing sat on the grass tired and had no strength to get up, and 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 and brush his teeth tomorrow.

"Alas~!It seems that I'm really old, I haven't exercised well for a month, and it's actually wasted like this. Li Shenxing is very dissatisfied with the results of today's workout, this kind of exercise was a small problem for him in the past, it was as simple as eating and sleeping usually, and he would not be as tired and paralyzed on the ground as he is now.

That's why people say it's easy to get fit, but it's very hard to keep it up, and it takes a lot of willpower.

Since you are exercising in the street park today, you can't help but talk about the idol that Li Shenxing worships, that is, the king of street fitness---- Hannibal!

He is the founder of street fitness.

It's a legend of street workouts.

He combines fitness with magic skills perfectly!

He has been working out with single and double rods for 20 years, has never drunk protein powder, and has never controlled his diet, but he still has perfect muscles!

He used his own practice to tell everyone that street fitness is not inferior to the gym at all, and you can train a perfect body without any equipment, and what is even more rare is that you have strength and body coordination at the same time.

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

He took street fitness to the next level.

He is the king of street workouts!

Born in 1978, he is now nearly 40 years old and has been practicing street fitness for about 20 years.

He used to work as a bodyguard, a carpenter, and now as a wet daddy, he spends most of his time at home taking care of his daughter...... Occasionally, I do fitness coaching......

He insisted on exercising every day, sometimes twice a day, basically for two or three hours each time.

Hannibal often does pull-ups, parallel bar arm flexions, and push-ups on the horizontal bar and parallel bars, which are the core and foundation of all black street fitness worlds, and it can be said that without these three movements, there would be no other more advanced movements.

His movements are very well controlled throughout the whole process, with a strong sense of rhythm, and every stroke is clean and methodical.

In the World Street Fitness Competition, Hannibal attended as a guest, and the competition introduced him as the founder of street fitness, even though many of the great gods who participated in the competition actually surpassed him, but still regarded him as a role model, many street fitness gods were influenced by him, he is a veritable king of the street.

In fact, before Li Shenxing and Xiaoli got married, he still liked to exercise on the streets, where he could meet a lot of street workout people with common hobbies, and there were many public hobbies to communicate, which was really good.

It's just that after marrying Xiaoli, Li Shenxing quit his beloved street gym and became his good husband at home, after all, his wife is too famous, if he is still as swaggering as before, then those entertainment tabloids will have his reports every day.

After resting for a while, Li Shenxing got up and walked slowly in the direction of the apartment, it was not early, it was time to go back to make breakfast for his wife and children.

But what do you want for breakfast?

Drinking porridge is not delicious without side dishes.

Yesterday, I went around the supermarket several times and didn't find the noodles.

There is no soymilk machine here~!Besides, it's too late to make it now, and the point is that they don't have soybeans.

In the end, Li Shenxing decided to make a simple French breakfast~!

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