Long Wu, the Chinese Hercules King, was born on January 18, 1978 in Jingyang County, Xianyang Province, Shaanxi Province, and when he was a child, his father was an ordinary worker and his mother was a farmer. It is such a family that has experienced China's first Hercules!
How did China's First Hercules fit?
Let's look at Longwu's fitness program like this: Longwu Training Program
With the natural strength of the body as the main training method, equipment and special training as the auxiliary, through health maintenance, detailed conditioning, and long-term maintenance of good habits, the ultimate goal of achieving physical health and improving the quality of life is achieved. In the process of insisting on exercise, naturally enjoy the whole process, open the mind, touch the bypass, you will also find a lot of exercise methods and techniques, enjoy its fun, and have fun in it.
The program is divided into three parts:
First, daily persistence, develop habits
(1) Get up 30-50 push-ups a day (complete with 2-3 sets).
(2) Warm boiled water is the main drinking product in the future, drink less or no drink, a cup every morning as the beginning of the day.
(3) Percussion after brushing (30 times up and down).
(4) Joint slapping for arthritis (rheumatoid arthritis has the best effect), hold the hand in a hemispherical shape, the palm of the mind is full of gas, and vigorously pat to the fixed position of the knee (36 times each for the front, inside, outside, and back of the knee bend). When shooting, you should imagine that you have hot gas in your hands, and the temperature is getting higher and higher to force out the cold in your knees, the cold temperature is evil, and the yang qi is enough to make the natural cold retreat.
Points to note:
Be sure to clap at the moment when the knee is bent to upright, and the palm of the hand hits the knee like an air bag to fix the position, be accurate, and the force should be large. During the beating process, the body relaxes, naturally coordinates, and insists on one time in the morning and once before going to bed.
Second, daily exercise at home (can not be on an empty stomach before training, eat bread and eggs a little, boiled water often drink)
Monday: Chest
(1) Prepare for activity, and open the whole body joints, wrists, and ankles for 5 minutes
(2) Push-ups (flat ground) 15 / group * 4 groups, rest for 3 minutes in between
(3) Inclined board 45 degree push-ups, to the height of the desk is appropriate 12 / group Rest for 3 minutes in between.
Tuesday: Back
(1) If you can do pull-ups, if you can't practice, prepare a pair of 30 pounds each
dumbbell.
(2) The body stands naturally, the feet are slightly wider than the shoulders, and the body is bent straight in front of the ground in 45
Degree angle, straight chest, top hips, waist, both hands each holding dumbbell naturally drooping, exhale to pull up the dumbbell, the big hips are parallel to the ground, pause for 0.5 seconds to inhale and put down. 12 pcs/group*3 groups Take a 3-minute break between groups.
Wednesday: Arms
(1) Stand dumbbells alternately lifted 12 times / group * 5 groups Rest between groups for 2 minutes. body
Tight, slightly flexed legs, dumbbells bent arms bent to shoulder height.
(2) Dumbbells can be lifted 5 to 10 times each (over the head).
Thursday: Thighs
(1) Stand up straight and squat 15 times in each hand with a dumbbell in each hand/ group *3 groups Take a break between groups for 4 minutes
bell.
(2) The one-legged golden chicken is independent, counting the pinch time.
Friday: Chest
After the body is moved, it is a group, and the maximum value should be kept for later records.
Closed on Saturdays and Sundays.
(5) Exercise the eyes between work.
First stare at the front for about 5-10 seconds, and then stare at 1, the upper left; 2, the upper right; 3, the lower right; 4, the lower left position positioning for about 3 seconds, clockwise and counterclockwise three times each, the total process takes 3 minutes.
(6) Exercise the ears.
Cover your ears with your entire palms and your fingers back (that is, put firecrackers to cover your ears
Close your eyes, fingers on the back of your head like a small drumstick, the drum beat is mastered by yourself, and you tap for 1 minute a day.
(7) Relieve cervical compression.
Sit upright with your back upright, eyes level ahead, stick your tongue to the root of your outer teeth, and close your lips
collect. Stretch hard, first 18 times clockwise along the root of the tooth, then 18 times counterclockwise. Rotate multiple times a day.
(8) Stand up and lift your hips when chatting:
After work or when everyone is standing and chatting, put your hands on your chest and lift your heels (tiptoe),
Straighten your waist and abdomen, tighten your hips, stretch your thighs and calves and tiptoe up for 10 to 15 seconds, and repeat after resting for a few seconds.
(9) Rest at home to exercise abs
It is best not to deliberately do sit-ups, watch TV on a stool or sofa with a backrest. Hand support
Behind, there is a punch gap between the back and backrest to feel comfortable. Legs folded, feet crossed, legs closed in the front, exhaled when contracting, inhaled when relaxed. The number of times to master, not too much, about 30 to 40 times, the abdomen slightly swollen both to change the flank, the body to the left to the right can be. Slow work and warm fire must be adhered to for a long time.
(10) Use your middle finger to stroke the left and right testicles 50 times each night after going to bed.
Fourth, daily dietary precautions
(1) Get up every day from morning to sleep at night, boiled water long companion, about 10 to 15 cups / 1500ml per day (sports can be appropriately supplemented with mineral-containing sports drinks during exercise), tea should not be more
(2) Eat less or no pork, eat more shrimp and seafood, and keep it twice a week, half a day each time
Hours of sun exposure, calcium supplementation.
(3) Change the previous three meals to four meals, which is always the same. The stomach does not feel hungry and does not feel full.
(4) It is recommended that drinking alcohol not exceed three or two times per time, and training is prohibited on the second day after drinking.
(5) Stay as optimistic and happy as possible.
With good thoughts in mind, although the blessing has not yet arrived, the evil has been far away!
Evil thoughts are in the heart, and though the calamity has not yet come, the blessings have been far away!