my reality with some autobiography

Chapter 11, can’t live to be 30 years old

Push-ups look easy.

But a standard push-up requires many muscle groups to participate in the force at the same time.

Including: pectoralis major, triceps femoris, abdominal muscles, quadriceps femoris, gluteus maximus, latissimus dorsi.

When performing a kneeling push-up, your knees, torso, and head only need to form a straight line.

Standard push-ups, however, also require the participation of the lower legs and require greater core strength.

Chen Xuan searched for a long time and selected a teaching video with nearly 50 likes titled [From 0 to 1, how to do a standard push-up].

Click to play.

Skip the nonsense mentioned earlier.

The content mentioned at the beginning of the third third of the video actually touched on Chen Xuan's illness, which immediately cheered him up.

[In the starting position, if you have problems with your waist slumping, lifting your buttocks, or bending your knees, it is most likely due to insufficient core strength]

Zheng Yong came over to take a look and couldn't help but sigh: "Chen Xuan, you are so stubborn."

Chen Xuan: "."

He finally understood that Zheng Yong would suffer from his mouth sooner or later.

However, I thought that in the future, I might often exercise in the dormitory, which would definitely affect Zheng Yong and the others.

You have to think of a reason for them to be accommodating.

"Today I had a heat stroke and I went to the infirmary. An old Chinese medicine doctor said that my physical condition was very poor and I might not live to be 30 years old if I don't exercise, so...hey..." Chen Xuan came up with lies at his fingertips.

"What, I won't live past 30, is that such an exaggeration?"

Zheng Yong didn't believe it at first, so he looked at Chen Xuan's expression, trying to find out what was in Chen Xuan's acting, but he only saw the Ninja Turtle's face.

The large amount of fat made it difficult for him to understand.

But seeing this pile of fat, he felt that it was reasonable for him to be so fat and in poor health.

He sighed, and stretched out his hand to hook Chen Xuan's shoulder to comfort him.

But found it was out of reach.

He paused in mid-air for more than two seconds, then patted Chen Xuan's arm, "Everything will definitely get better. Come, I will practice with you."

Jiang Yao, who was on the bed, couldn't help but look at Chen Xuan sympathetically.

But soon, I was attracted by the plot in the novel where a female protagonist was about to be introduced.

Quietly pull the quilt and immerse yourself in it.

Unexpectedly, as soon as the quilt was covered, a piercing whistle sounded from outside.

"What sound!" Jiang Yao was furious.

As soon as Zheng Yong was confused, he was reminded by Chen Xuan: "I heard that roll call is always late on the first day of military training."

"That's right, I guess I just called my name late, I almost forgot about it."

As Zheng Yong said, he put on his military cap and went out, at the same time he did not forget to ask Chen Xuan: "Are you going?"

"I won't go. What if the instructor sees that I'm in good spirits and asks me to go to military training tomorrow?"

Chen Xuan actually wanted to go. Military training was tiring, but the feeling of group activities was also quite interesting.

But he is also planning to use tomorrow's time to improve his various attributes, otherwise he will suffer a big loss if he suffers from heatstroke or something else.

"That's right. If it were me, I wouldn't go. I can take a day off."

Zheng Yong said and rushed out of the door. The sound of hurried running outside made him feel anxious.

"Wait for me."

Jiang Yao jumped out of the bed and planned to go out after tidying up indiscriminately, but was reminded by Chen Xuan that the zipper was not pulled
5 minute later.

The entire dormitory building fell silent.

Chen Xuan took advantage of this opportunity and immediately went to eat a few bags of snacks.

Kneeling push-ups at level 3 not only improved his attributes in various aspects, but also consumed a lot of energy.

If it weren't for the meal before leaving the cafeteria, I would have eaten more.

He couldn't even hold on until this point.

While eating, continue playing the video.

[So before doing standard push-ups, we need to practice some core-strengthening movements. 】

[We can do one first, lying on your back with posterior pelvic tilt. 】

[Because during the push-up process, our hips must remain in a backward and tightened state throughout the process, so for novices, it will be easier to find the feeling of leaning back when doing it while lying on the ground. 】

[After practicing 8-10 times, we can then do 10 glute bridges to activate our gluteus maximus and feel the hip contraction. 】

【.Advanced to the dead insect movement, while maintaining the posterior tilt of the pelvis, open one leg and the other hand to both sides. When reaching the bottom, the thigh is fully straightened, and then restored. 】

[If you can do the dead bug 10 times as standard, we can advance to static plank support. 】

[Our goal is to hold on for 30 seconds without slumping your waist, sticking out your butt, or bending your knees. 】

[In this way, there will be enough strength to support us to complete standard push-ups. 】

【.】

Later in the video, there are many reasons why you cannot do push-ups, such as sore elbows, bowing your head, etc.

However, Chen Xuan had no problem with these two points, so he didn't take a closer look.

just
Supine posterior pelvic tilt, glute bridge, dead bug pose, static plank.

There are 4 items!
"I just want to practice core strength. Do I need to practice so much?"

Chen Xuan blinked in shock, but then he thought that this was a good thing, as he could gain more skills.

Then start practicing.

Since these actions are relatively simple, and Chen Xuan only needs to complete them once, the attribute panel can refresh the corresponding skills.

Then just raise the skill standard to lv.3, and he will directly upgrade the corresponding attributes through the attribute panel.

therefore.

Chen Xuan just improved the standard of lying on his back and tilting his pelvis backwards seven or eight times, raising it to lv.3.

The next glute bridge and dead insect pose were only practiced twice each, and they were directly upgraded to lv.3.

After a while.

He has four more skills:

Supine posterior pelvic tilt lv.3 (3/500)

Glute bridge lv.3 (1/500)

Dead insect style lv.3(1/500)
Static plank support lv.2 (2/200)

That's right.

On the static plank, he hit a wall again.

The 30 seconds of static support required by the video, even though he had three new skills and the blessings of various attribute improvements, but practiced it twice, he could only last for 12 seconds at most.

Core strength is still insufficient.

However, the static plank support is only level 2 and cannot be improved through mental exercises.

If you only rely on actual practice to improve, it is better to practice level 2 push-ups directly.

"Is it possible that the core strength provided by level 2 static plank support is enough to support a standard push-up?"

Chen Xuan started to try with fantasy.

As a result, when he bent down and pressed down, it was quite normal, but when he stood up, he clearly felt that the strength in his waist and abdomen was not enough, and his waist collapsed a little unconsciously.

As expected, the level 2 standard push-ups only increased by 1 point of proficiency, and there was no breakthrough in level at all.

A seemingly ordinary standard push-up.

The more I understand, the more I feel the horror hidden in it.

After all, it's so terrifying.

then.

Chen Xuan lay on the ground expressionlessly and began to do abdominal curls.

He thought his lack of core strength was due to weak abdominal muscles.

Abdominal crunches are just for training abdominal muscles.

"Don't believe in evil. If I don't fuck you to the third level today, I won't sleep!"

Soon, Zheng Yong and the others came back and saw Chen Xuan starting to do belly curls again, and they were confused for a moment.

"Chen Xuan, are you planning to train your whole body today?" Zheng Yong was the first to ask.

"I don't know how to push up buttocks. Many instructional videos say this is due to lack of core strength. So I thought about it and worked on my abdominal muscles."

Chen Xuan replied during the break, and then saw that the abdominal curling skill that just appeared was only lv.0.

Almost crying.

Jiang Yao flew onto the bed and couldn't wait to continue reading the novel.

As soon as he pulled up the quilt, he saw Chen Xuan's desperate expression and asked with concern: "Chen Xuan, what's wrong with you?"

It's okay not to ask.

This question made Chen Xuan think of all the sorrows caused by obesity, and how everything was not going smoothly even with the attribute panel, and he couldn't help but lament...

“Push-ups, they’re so damn hard!”

　Reply to this commenter, stay healthy, get rich soon, and be blessed!

　　
　
(End of this chapter)