Question 2: What is the real strength of prisoner's fitness? Look at the two statues of laocoon (in the Vatican) and Heracles, and you will understand. The muscles of ancient athletes who acted as models when artists created these statues were obviously very developed. I think even now, they can easily win the championship of bodybuilding competition. In fact, it was not until the19th century that people invented barbells with counterweight. If these facts are not enough for you to agree with me, you can look at modern male gymnasts, who are almost all exercising with their own weight. Many of them are physically fit enough to make many bodybuilders feel ashamed.
Don't forget, barbells and dumbbells were invented in the 20th century. Before the appearance of these fitness equipment, nine times out of ten bodybuilders relied on handstands and crossbar exercises to make their upper body muscles extremely developed.
Most top athletes (believe it or not) only reach a high level of physical fitness (temporarily) by taking drugs that enhance their physical fitness (such as anabolic steroids, testosterone variants, human growth hormone, insulin and many other drugs). Even if they have just started their career for a few years, they will find that they can't do without painkillers, cortisone, sedatives and other drugs that make their joints (temporarily) cope with the pressure of unconventional training and competition.
Question 3: is it keep or prisoner fitness? Keeping 50 points is still targeted, and the training is arranged step by step, which is more formal. Generally, even the courses arranged by professional fitness instructors are similar, mainly depending on the user, not that it is fatal to the fat man, but that it is difficult for him to get fat and do something! Only by persisting in overcoming can we achieve our goals!
Question 4: What is the order of prisoners' fitness? You are a fellow traveler. As far as your comfort is concerned, just do three movements every day and then start at will. For example, in my plan, on the first day, push-ups, squats and leg lifts, and on the second day, pull-ups, bridges and leg lifts will relax almost every last one, but I suggest that push-ups and pull-ups should not be practiced in one day, otherwise it will be easy to lose strength.
Question 5: What crowd is suitable for prisoners' fitness? Is it suitable for beginners? Don't pursue the big man, pursue the ultimate strength.
Question 6: Have you ever watched Prisoner's fitness? I have read all three books. Let me briefly talk about my personal views based on my own fitness experience.
Let's talk about the bad places first. For his own purposes, the author belittles the modern fitness and equipment training in the gym. The limitations of self-respect are obvious. For example, pull-ups require the cooperation of multiple muscle groups. Many people can't do a few. It may not be that their back strength is not enough, but that other strength is not enough. For example, my grip strength is not enough, but the training of grip strength in the book, that is, the use of towels, is really slow. I went to learn how to use barbell to do forehand flexion, dumbbell hammer, and the way to twist barbell with forearm strength. The forearm is much thicker, which solves the problem of grip. Whether I do pull-ups or barbell dumbbells, it is much more convenient, which shows the limitation of self-weight. Self-weight training is a multi-joint and multi-muscle group exercise, but equipment training allows you to exert strength on a single muscle. That's the point.
Besides, the author is not honest enough. The so-called demonstration action of one-handed push-ups is against mechanics. One-handed push-ups have three support points, and the center is obviously beyond three points. It is impossible not to stretch your legs. You can see Bruce Lee stretching his legs.
Tell me a good place. Self-weight training is really outside the equipment, which is comprehensive. As mentioned above, you need the cooperation of multiple muscle groups to improve your physical performance. For example, parkour and street fitness are two extremely high self-esteem realms, such as violent climbing, the level in front of the horizontal bar, the wind flag and Russia. Many gym muscle men can't do these acrobatics, so self-weight training is convenient.
Sports pursue different things. Some people, such as parkour, pursue that kind of * * *, while others pursue physical beauty. There is no need to denigrate each other for your own purposes. For example, bodybuilders may say that parkour people are in poor shape, while parkour people will say that bodybuilders' muscles are useless, with different starting points and different pursuits, which is equivalent to telling chickens and ducks that there is no right or wrong. Why do they slander each other?
Question 7: What is the difference between prisoner fitness and prisoner fitness 2? If you want to practice strength and gain muscle, prisoner fitness 1 is already very comprehensive. Prisoner Fitness 2 adds neck and calf. In fact, squats in fitness 1 can exercise calf muscles.
Question 8: What kind of prisoners can exercise? Prisoner's fitness can not only build beautiful muscles with light energy, but also build strong strength. It is the most primitive and traditional fitness method without the help of equipment, not to build beautiful and useless muscles, but to build strength and beauty!
Question 9: What is the meaning of the bridge in the fitness of Prisoner? It means that people bend back until their hands touch the ground, forming an arch bridge. This is an advanced difficulty, and there are several easier ones ahead, so novices can practice step by step. The bridge can exercise the back and deep muscles. Regular exercise can also protect the spine.
Question 10: What do prisoners generally say about the method of exercising muscles with their bare hands?
Exercise chest muscles: upward inclined push-ups, ordinary push-ups, narrow push-ups, lever push-ups and one-handed push-ups.
Actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts.
Back exercises: pull-ups, narrow pull-ups, pull-ups, one-handed pull-ups.
Leg exercises: squat, narrow squat, heavy squat, one-legged squat.
Shoulder exercises: crow style, standing against the wall, handstand against the wall, half handstand, handstand.
Triceps brachii exercise: push-up series and handstand series.
The action of exercising biceps brachii: pull-ups series.
Leg: Lift the heel with one leg.
Exercise area every day: Exercise chest muscles, triceps brachii and abdominal muscles on the first day, legs, biceps brachii and back on the second day, and shoulders and calves on the third day. And then loop.
Exercise: It is enough to exercise two movements every day (such as doing push-ups and sit-ups on the first day). Each movement exercises 4 groups, each group does about 8 to 12, and each group rests 1 minute. Lift heels with one leg, and do 4 groups without rest on each leg.
Action difficulty upgrade principle:
Chest: If you can do more than 65,438+05 push-ups, do ordinary push-ups; if you can do 65,438+05 narrow push-ups, do partial push-ups until you can do one-handed push-ups. Abdominal, leg and back movements are upgraded in the same way as chest movements.
Shoulders: crow-style standing against the wall can be completed in 2 minutes, standing against the wall 1 minute standing upside down against the wall, standing against the wall 1 minute half-inverted support. If you can do a semi-handstand above 15, you can do a standard handstand.
If you have a lot of fat, you can jog for more than 40 minutes after you finish your muscles, and run about 3 to 5 times a week.
Please refer to the prisoner's health condition for details.