Hercules Long Wu’s training plan
Using the body’s natural strength as the main training method, with equipment and special training as assistance, through health care, detailed conditioning, and long-term maintenance of good habits, the ultimate goal of physical health and improved quality of life can be achieved. In the process of persisting in exercise, you will naturally enjoy the whole process happily, open up your ideas, and draw parallels. You will also discover many exercise methods and techniques, and enjoy them.
This plan is divided into three parts:
1. Daily persistence and developing habits
① Get up and do 30-50 push-ups every day (just use 2-3 groups to complete).
② Warm water will be the main drink in the future. Drink less or no beverages. One cup every morning will be the start of the day.
③ After brushing, tap your teeth (bump up and down 30 times).
④ Joint tapping is used to treat arthritis (the best effect is for rheumatoid arthritis). Hold the hemisphere in your hand, fill the palm with your mind, and tap hard to the fixed position of the knee (36 times each in front, inside, outside, and behind the bent knee). When tapping, imagine that the heat is gathering in your hands. The higher and higher the temperature will be, the cold air in the knees will be forced out. Cold and heat are evil spirits, and the Yang Gang energy is enough to make the natural cold air retreat.
Key points to note:
Be sure to hit the knee at the moment when it changes from bending to upright, and hit the fixed position of the knee with the palm of your hand like an air bag. It must be accurate and strong. During the tapping process, the body is relaxed and naturally coordinated. Do it once in the morning and before going to bed.
2. Daily exercise at home (don’t fast before training, just eat a little bread or eggs, drink boiled water often)
Monday: Chest
① To prepare for activities, move the joints, wrists, and ankles of the whole body for 5 minutes
②Push-ups (flat ground) 15/group*4 groups, rest for 3 minutes in between
③ Push-ups on the inclined plate at 45 degrees, withThe appropriate height of the desk is 12 per group, with a 3-minute break in between.
Tuesday: Back
① It’s best if you can do pull-ups. If you can’t do it, keep a pair of 30-pound pull-ups at home.
dumbbel.
② Stand naturally, with your feet slightly wider than your shoulders, your body straight forward and your back bent at 45° to the ground.
At an angle, lift your chest, push your hips, and raise your waist. Hold a dumbbell in each hand and let it hang down naturally. Exhale and pull up the dumbbell. Make your buttocks parallel to the ground. Pause for 0.5 seconds, inhale and lower it. 12 reps/group*3 groups, rest for 3 minutes between groups.
Wednesday: Arm
① Alternate dumbbell lifting in standing position 12 times/group*5 groups, rest for 2 minutes between groups. body
Tighten up, bend your legs slightly, and curl your dumbbells to shoulder height.
② Lift the dumbbells 5 to 10 times to the left and right (over the head).
Thursday: Thigh
① Holding a dumbbell in each hand, stand upright and do a full squat 15 times/group*3 groups, rest for 4 minutes between groups
bell.
②The golden rooster on one leg is independent and counts the time.
Friday: Chest
After moving your body, do one set and keep the maximum number for future records.
Closed on Saturdays and Sundays.
⑤Exercise your eyes during work breaks.
First stare at the front for about 5-10 seconds, then stare at 1. the upper left; 2. the upper right; 3. the lower right; 4. the lower left. Position each position for about 3 seconds, and do three turns clockwise and counterclockwise. The total process takes 3 minutes.
⑥Exercise your ears.
Cover the entire ears with the whole palm of both hands, with the fingers backward (that is, set off firecrackers to cover the ears
) Close your eyes and tap your fingers on the back of your head like small drumsticks. You can master the beat yourself and tap for 1 minute every day.
⑦Relieve cervical spine compression.
Sit upright with your back upright, look straight ahead, extend your tongue to the roots of your external teeth, and close your lips
Close. Stretch it hard, first turn it clockwise along the tooth root 18 times, and then turn it counterclockwise 18 times. Spin multiple times a day.
⑧Stand and raise your buttocks while chatting:
After work or when everyone is standing and chatting, put your hands on your chest and raise your heels (stand on tiptoes).
Straighten your waist and abdomen, tighten your buttocks, stretch your thighs and calves, stand on tiptoes, and hold for 10 to 15 seconds. Rest for a few seconds and then repeat.
⑨Rest at home and exercise abdominal muscles
There is no need to deliberately do sit-ups. It is best to sit on a stool or sofa with a backrest while watching TV. Hand holding
Behind the back, there is a gap between the back and the backrest to make it comfortable. Tuck your legs together, cross your feet, tuck your legs and abdomen from the front, exhale when contracting, and inhale when relaxing. You can control the number of times by yourself, not too many times, about 30 to 40 times. When the abdomen is slightly swollen, switch to the flanks, and the body can be moved to the left or right. The slow work of warming the fire requires long-term persistence.
⑩ Use your middle finger to move the left and right testicles 50 times each night after going to bed.
3. Daily dietary precautions
① Drink boiled water every day from getting up in the morning to going to bed at night, about 10 to 15 cups/1500ML per day (you can appropriately supplement sports drinks containing minerals during exercise), and not too much tea.
② Eat less or no pork, more shrimp and seafood, half a serving twice a week
Spend hours in the sun and take calcium supplements.
③ Change the previous three meals to four meals and it will always remain the same. My stomach doesn't feel hungry or full.
④ It is recommended to drink no more than three ounces per time. Training is prohibited the next day after drinking.
⑤Stay optimistic and happy as much as possible.
❋ Tags: