Modern longevity: starting from Baduanjin

Chapter 30
Zhou Shen took a short break, and then began to warm up and prepare for the weight training.

After practicing Baduanjin and Xingyiquan, I started to sweat hotly all over my body.

Then I practiced squats, bench presses and deadlifts without delay for a minute.

Depth, bench press, and deadlift are the three trump cards of strength training, which can quickly increase strength.

According to the strategy found on the Internet yesterday, according to Zhou Shen’s current height and weight of 175㎝/65kg, he will advance according to the 5x5 plan. The squat and bench press start from 20kg with an empty bar, and the deadlift starts from 40kg.

5x5A: 5 sets of squats, 5 reps each.

Bench press 5 sets, 5 reps each.

At the same time, 5 sets of barbell rowing, 5 times each (starting from 20kg).

5x5B: 5 sets of squats of 5 reps.

Standing barbell press 5 sets, 5 reps per set (also starting from 20kg).

Deadlift 2 sets, 5 reps each.

According to the planned tutorial, practice one day and rest one day, and alternate AB and AB.

That is, train group A on Monday, train group B on Wednesday, and train group A again on Friday, instead of finishing both groups AB today and changing to BA next time.

After 5 sets of 5 reps, add 2.5 kg to this action next time. For deadlifts, you can add 5 kg each time.

step by step.

To be honest, Zhou Shen thought it was a joke at first when he saw training every other day. Is this also called strength training?
Isn't this just fine?
But after he actually did it, he realized that it was not easy at all, and it could even be said to be very painful.

Just like squats, if a person who has not practiced before squats and stands up 25 times with empty hands, his thigh and buttock muscles will feel sore and numb.

Not to mention carrying a 20kg empty barbell, it was really uncomfortable.

And 25 squats, even if you do it all at once, it will be much better.

However, it is divided into 5 groups. It seems to relax after each group of 5, but it feels even more uncomfortable when doing the next group.

The so-called one bang, then decline, three exhaustion.

So after finishing 5 sets of squats, Zhou Shen felt the muscles of both legs and buttocks were shaking.

But after resting for 1 minute, he had to start lying down under the gantry again, and began to bench press.

Sixty to seventy percent of my physical strength has been consumed just now. In addition, I have done dumbbell exercises at home in the morning. Now I am bench pressing, not only my two hands feel weak, but even the muscles of my thighs and waist and abdomen that I have just exercised are weak. Started to tremble.

As soon as he reached the second group, he felt out of breath.

With each push, take a deep breath.

By the time I was done, I was already out of breath, and my sweat began to flow down continuously.

"I'm still 20kg. I don't know what kind of monsters are those who bench press 100kg, or even more than 200kg?"

Zhou Shen sighed in his heart, rested for less than a minute, then lay down and continued to grit his teeth for the third group.

The third group was more painful than the second group, and his hands and thighs trembled more violently.

He gritted his teeth.

"No...it's just five, it's not...you just need to have hands!"

Then group 4, group 5.

"Hoo hoo... as long as you have hands!"

After finishing, Zhou Shen lay on the bench press rack and couldn't get up, all his strength was exhausted.

But no, there are still 5 sets of barbell rowing.

"Fizz!"

Zhou Shen managed to get up on the bench press rack, and the sweat on his forehead dripped from his temples and chin like a waterfall.

He does barbell rows with an empty barbell.

Barbell rowing is to hold a 20kg empty barbell and do rowing movements.

But I did dumbbell exercises with both hands in the morning, and I did bench press before, and now I do rowing movements, it's almost like dying.

His hands and legs were shaking non-stop, and his body was sweating profusely.

The 20kg empty barbell feels like holding a big mountain in his hands.

The five sets of barbell rowing are no longer done by gritting your teeth, but are done with willpower.

After he was done, he threw the barbell to the ground, and he also lay on the bench press rack, gasping for breath.

……

Lying on the bench press rack for a full 5 minutes, Zhou Shen felt his strength slowly gathering.

"It's really not good to have hands!"

Laughing at himself, he slowly got up on the bench press, took off his clothes and pants, wiped off the sweat from his forehead with the towel he brought, and then took out the active oil to massage his thighs, calves and arms.

During the massage, my hands and legs were shaking all the time.

After the massage was over, my stomach started to growl. I checked the time, and it was 12:[-] before I knew it.

"Fortunately, I brought lunch here!"

Zhou Shen grinned, took a piece of plastic film covering fitness equipment from the side and spread it on the ground, took the heat preservation box from the stool next to it, opened it, and started to eat.

When eating, the hands holding the chopsticks and bowls were shaking constantly.

That feeling is more than a sour cool.

The plan was very good. I practiced strength in the morning and punched sandbags in the afternoon.

But in this situation, let alone punching sandbags in the afternoon, I might not be able to lift my hands and feet.

After lunch, there is no bed here, and no lunch break.

Fortunately, he is not sleepy.

Practicing Ba Duan Jin and Chang Sheng Jue, although it can't strengthen the muscles and bones, it is very helpful to the spiritual power.

It's okay to be idle anyway, he dragged his trembling hands and legs and cleaned the yard and living room.

Then simply mop it again with a mop.

After I finished, I didn't know what to do. Although my hands and legs didn't tremble anymore, I didn't have any strength at all, and it took a lot of effort to raise them, so I couldn't practice anything for the time being.

And he didn't bring any medical books.

So he locked the gate and the yard, and went out to wander around.

After staying in a big city for a long time, Zhou Shen actually yearns for this kind of semi-reclusive mountain and rural life in his heart.

However, he was kidnapped by various factors such as marriage, house, and family inheritance, so he had to work diligently and conscientiously like an old scalper.

Now that I have finally broken free from the shackles of my soul, I feel at ease from the bottom of my heart.

Zhou Shen walked along the path to the west of the house towards the scenic woods in front of him.

After passing through this landscape tree forest, there is a large windbreak forest ahead.

There is no road here, Zhou Shen is walking through the forest, with thick leaves underneath, and some small ditches for water diversion in the middle, and through the gaps in the forest, you can see the white shrimp ponds in the distance.

Continue to walk forward for about 500 meters, and after crossing the guardrail, you will come to the asphalt road around the lake.

After seeing the environment here clearly, Zhou Shen was a little surprised.

The road around the lake is very "remote and desolate" in my impression, but I didn't expect that it is not only beautiful, but also full of tourists, and there are many cars parked on the roadside.

Some are setting up tents, some are taking pictures everywhere, and some are fishing secretly.

Not only that, but there is also an entrance to the tourist scenic spot in the distance, and there is a tourist bus at the entrance, which looks like a lot of people.

"Hey, when did it become so lively here?"

Zhou Shen was a little secretly surprised.

Although he knew that a road around the lake had been newly built here, he had never been there before. When he came here for the first time today, he was surprised to find that his hometown had become so beautiful.

But it's normal to think about it, relying on mountains to eat mountains depends on water to drink water.

Guarding one of the four famous freshwater lakes in the country, it would be a waste not to develop it.

Just when he came here, the security guard in charge of this side also found someone fishing by the lake, and shouted from a distance: "Hey, fishing is not allowed here... Hurry up and put it away."

Zhou Shen couldn't help laughing secretly.

The fisherman really can't sit still, he has to throw two rods wherever he goes,

He is different, he only likes Luya.

Lure has two poles, and the catches are piled up into mountains.

Of course, that was before high school. He always followed his grandpa's buttocks, poking in one hand and holding the zero wire in the other, and he gained a lot every time.

"Time flies so fast, ten years have passed in the blink of an eye!"

Thinking of those happy past events and his grandfather who cared for him so much, Zhou Shen couldn't help but feel emotional.

Walking slowly along the road, you will soon come to the flood embankment.

Zehu Flood Control Levee is very famous, from here to Huaijiang City.

With a total length of more than 70 kilometers, it is made of more than 6 pieces of stone. It has been repaired and constructed by successive governors of the river in the Ming and Qing dynasties, and it is extremely strong.

The gaps between the stone strips are extremely tight, and up to now, it still maintains the level of craftsmanship that cannot be inserted into a needle or paper, which was at the top level in the world at that time.

There are also grooves cut between the two stones, which are connected by "iron curium" (an iron connection technology that combines the functions of bolts and rivets).

These iron curiums are cast with various inscriptions such as "Lin Gong" and "Chen Gong".

These inscriptions are not for commemorative publicity, but for the responsibility system of the person in charge.

For example, during the reign of Emperor Daoguang, when Lin Zexu was in charge of building the regional embankment, the words "Lin Gong" would be engraved on the iron curium, and then embedded in the embankment, which could not be seen from the outside.

However, during the quality guarantee period, once the levee breaks, the iron curium will appear, and you will know who the person in charge of the project is at a glance. There is no need for investigation, no wrangling, and no way to shirk the blame.

I have to admire the wisdom of the ancients.

Zehu flood control levee, so far, still plays a very important role.

Zhou Shen walked slowly along the flood control embankment.

After turning a corner, the front is near the entrance of the scenic spot.

There are many stalls on the side of the road, selling various handicraft souvenirs, drinks, snacks, etc., and there are even fortune-telling stalls, which is completely a small market.

He strolled over.

(End of this chapter)