After watching Prisoner's Fitness 1 twice, I realized that the body is really my own, and I should learn to have a lifelong dialogue with the body on the way to fitness. Although I have been a prisoner for four years, my abdominal muscles are still a big piece of dough, and other parts are not as strong as the shot put, but now my old and new friends will guess my weight is 180 or even 170 according to my body shape (he is not a fitness enthusiast, so he won't look at my weight), but my actual weight is 194, which shows that.
After discovering the changes in my body, I already know that this is my pursuit of fitness goals: strengthening my body, increasing muscle density and maintaining a healthy body.
1. Keep in good shape: Dressing appropriately to attract others' attention will follow.
2. Increase muscle density: strip and have meat to add high scores for the first one.
3. Maintain a healthy physique: reduce the chances of getting sick and save medical expenses, which are spent on diet or reading.
Second, the system fitness-prototype
I started to make a fitness plan from August 20 14. Here I want to emphasize the problem of "fitness plan" with my muscle friends. Whether you are a brother who belongs to our "prisoner" road, a muscular man who soaks in the gym and practices equipment fiercely, or a donkey friend who loves pure outdoor, I believe everyone knows a famous saying: there are no identical eggs in the world. Therefore, everyone's physique is different. Then make a comprehensive test of your body data to make a training plan that is completely in line with your body. Think carefully, is this way really suitable for you?
Just like the new "prisoner" who has the same question, my answer is the only speech: "Suppose you do standard push-ups, 40 at a time, but it will make you feel exhausted. If you rest for more than 5 minutes, you can come to the second group. Trust me, don't do this again. Everything is in vain. It is best to do it according to the rule of 30 *3, intermittent 1 minute, a total of 90 push-ups. I believe that no matter how bad the math is, I know what this number means! You may not believe me, but you must believe in yourself, and your body will give you corresponding feedback.
Let me briefly explain how the fitness plan was made at the beginning (or in Mandarin).
As I said above, because I have only seen Prisoner 1 twice, my plan started on August 20 18 is not completely systematic, but the purpose is unique, starting with the first formula of six arts:
tired
1. Push-ups: 40 times? Pectoral muscle, deltoid toe, triceps brachii
2. Vertical pull-ups: 25 times? Latissimus dorsi, rhomboid, trapezius, biceps brachii, forearm and hand.
3. handstand squat: 25 times? Quadriceps femoris, gluteus, hamstring, medial thigh and buttocks.
4. Sit and bend your knees: 20 times? Rectus abdominis, serratus anterior, intercostal, diaphragm, transverse abdominis, rectus femoris, sartorius.
5. Short bridge: 30 times? All spinal muscles, lower back, behind hips
6. handstand requires five other skills, at least until the sixth grade
adjust
1. Push-ups? 30/ group *3 groups with an interval of 45 seconds.
2. Vertical pull-ups? 18/ group *3 groups, with an interval of 30 seconds.
3. handstand squat? 20/group *3 groups with an interval of 45 seconds.
4. Sit and bend your knees? 15/ group *3 groups with an interval of 30 seconds.
5. low bridge? 25/group *3 groups, with an interval of 30 seconds.
Presumably, any muscle friend will ask, "Do you really have to follow the plan strictly?"
What I want to say is, should I be asked this question? Or should I ask myself, will you be so strict with yourself?
Maybe there will be other prisoners in ""who will say that this is not the advanced training method of the author Paul Wade. For example, the advanced way of wall push-ups is like this:
Primary standard: 10 times/group * 1 group;
Intermediate standard: 25 times/group *2 groups;
Upgrade standard: 50 times/group *3 groups;
Moreover, Paul said, "When the primary standard is set to 25 times, it can be advanced to the intermediate standard, but it should be gradually increased from 10 times/group *2." Some muscle friends will think that this speed is too slow, which seems to hinder their progress. However, I still want to say that this is the same as what I explained at the beginning of this chapter: everyone has different physique, and the speed of choosing advanced courses and making plans is different!
For example, I am tall 187cm and heavy 1 13kg, belonging to a big skeleton. So for me, the frequency and speed of needle injection must be "slow" at the beginning, because when your muscle content can't increase in a short time, your muscle density will not increase, but you should practice frequently, which will only lead to the end.
1. Self-examine my needs;
2. Do what you can;
Step by step, don't forget your initiative, so as to achieve your ultimate goal;