At the moment when gyms are all the rage, it is inappropriate to recommend unarmed training. It can also be said to be a revival. The strength is revived. Facing unarmed training, the gym is still a rookie. Hundreds of years ago, we didn't have barbells or butterfly chest clips, and we also developed a strong body. Gyms have only been popular for nearly a hundred years.
As a former fitness instructor, I probably shouldn't contradict the gym. But I prefer unarmed training. The gym is a busy place where people grandstanding and pretending to work hard. Most people just get a shower card.
Unarmed training is closer to the essence of our bodies. Doing push-ups, pull-ups or handstands is all about exerting your body as a whole. This consumes more energy and uses more muscles, so the training effect is naturally better. The isolation training in the gym requires people to pose unnaturally and train a certain muscle specially. Compared with the reward, the effort is simply frustrating.
If you know equipment training, it's good to go to the gym. If you don't know how to play barbell equipment, you won't get out of shape in the end, and your whole body will be hurt. And unarmed training is to take your body as the weight, and muscles work together to protect and strengthen joints. See how many rotator cuff injuries are caused by bench press. How many times have you heard of rotator cuff injuries caused by push-ups?
That's right. The adjustable weight of the gym can really make you progress. But there are also many ways to "adjust the weight" and accelerate your progress.
All this is what I want to tell you next.
1. Prisoner health
Prisoner's Health was written by a former prisoner. Don't be scared by him. Our focus should be on what he said.
Paul Wade lived in prison for nearly 20 years, where he learned unique skills that made him extremely powerful. He wrote these stunts in Prisoner's Health.
Prisoner fitness provides a whole set of training and advanced methods. Mainly summarized as "six arts and ten styles". Six arts refer to: push-ups, squats, pull-ups, leg lifts, bridging and handstands. Ten forms are ten advanced ways of each behavior. This is undoubtedly the gospel of the lazy.
Paul Wade's physical wisdom comes from prison. He learned ancient human wisdom from imprisoned gymnasts and seals. There are no adjustable devices in prisons, only their own bodies. If you don't want to be bullied by others, you must become strong.
Through this whole set of exercises, Paul Wade not only became very powerful, able to complete all kinds of jaw-dropping physical skills, but also trained countless prisoners like him. Through this system, those thin hemp poles who have just been imprisoned will soon become formidable big shots.
Don't worry about not doing well. Paul Wade explained in detail the exercises and advanced standards of each movement. Finally, Paul Wade also wrote down the golden rule that can make you keep improving. Those are extracted from his training and teaching experience.
You have the method and the golden rule. Now just take out some of your own things, patience and hard work. Maybe you can't even imagine how much you will change after a year of hard work.
2. Exercise without equipment
The author Mark Lauren is a physical fitness coach of the US Special Forces. This book teaches a variety of training methods and fitness expertise.
Mark Lauren wants to clarify the knowledge of the public first. He will make you understand that staying strong and anti-aging is not doing much aerobic exercise, but doing strength training to increase muscle content. Only more and more muscles can make the body burn more calories and keep strong and symmetrical. You will also understand what physical fitness is. It's not a constant bobby jump, nor is it a mountaineering run. That's the tip of the iceberg of physical fitness. You will also know what you'd better eat to maximize the training effect.
Mark Lauren's training method will be very effective, especially for people who want to lose weight and strengthen their physique. It won't take up too much of your time, not more than half an hour a day, but you will benefit a lot.
In the second half, Mark provided hundreds of movements, including pushing, pulling, legs and all the muscles in the core. His training content can be as detailed as your deltoid posterior bundle, without the help of equipment, and can be completed only by your own weight and readily available furniture. For people who are tired of boring, Mark's training content is obviously more colorful. According to the training plan he provided, you can sweat for 30 minutes without feeling bored at all.
But for people who want to increase their strength, Mark's plan is not so effective. Action is more expensive than essence. You should choose the most valuable action to drain all its nutrients and gain strength. If you want to lose weight or build up your physique, then Mark is your most loyal friend. He will eventually make a complete plan for you, and it is right to follow him.
03. "unarmed strength training"
This is a book co-edited by two brothers. Their "human flag" is amazing, and their bodies soar into the sky. In this book, they provide a set of feasible plans, which are divided into four stages, focusing on each stage and specific to what to do in each action. All right. Someone should give them a fitness nanny certificate.
At first, the plan will lay a strength foundation for your body, so that you can withstand the next training. The training moves they chose were well thought out. They choose their actions according to Occam's razor principle-things that can be done with less things, such as doing more things, are all in vain.
I like this principle. Your essence is not expensive, and your depth is not expensive.
The next three stages will tell you what kind of training moves to do, how many groups and how many times. Then how much can I do to reach the upgrade standard?
If you don't want to use your head and want to be strong, just follow him. Before you, at least hundreds of people verified their plans. You can be one of them.
In the following training content, many advanced training contents will be mentioned, such as a flag like a slanting sword, double arms to build strong arm muscles, one-arm push-ups with super shoulder stability, the front stage of core explosion and so on. Of course, the premise is that you have mastered the previous exercises. Otherwise, trying rashly will only make you depressed and disappointed.
In the final content, the two brothers answered many readers' questions. If you are confused about training, maybe you can go in and have a look. Maybe your answer is on a page. In addition, they also recorded the most valuable articles since their fitness career. You will see some valuable ideas and how to make yourself move forward steadily, and what they do when they are frustrated.
Two cheerful and sunny brothers, a set of practical plans, and a Dundun teaching like my brother, what more can you ask for?
04
What plan you choose depends on what goals you have. Do you want to lose weight? Or do you want to be strong? Or do you just want to master amazing physical skills? If you want to understand this, you can aim at it.
The scheme provided by Paul Wade can satisfy the pursuit of a strength training enthusiast. As long as you persevere, keep working hard and keep reflecting, you can get the greatest return from it. Never mind his attack on the gym. If you have time, energy and knowledge, the gym will bring you more sports experience. There is no need to give up.
In his six arts and ten styles, the first style of each movement is very simple. He thinks it is necessary to lay a good foundation for your body. As an experienced trainer, this is quite distressing. Push-ups? This is so boring. 50 times in a group.
According to the razor principle-what can be done with less things is futile if you do it with more things. If you are strong enough, then choose the right action to start training. There is no need to stay in low-level training. Of course, the premise is that you are really strong enough, not self-proclaimed. Otherwise, I suggest you practice hard in front.
Mark Lauren's plan is suitable for reducing fat and training physical fitness. If you want to train your strength, it is difficult for you to pick out the most valuable of his hundreds of moves. Let's refer to the other two. However, you can learn how to eat from him in order to effectively increase your strength. As for food, the other two didn't talk about it.
The plan of the two brothers makes people very happy. Divided into four stages, each lasting four weeks, you can get a strong body. This is an unexpected contract from the future. But unfortunately, there is no obvious way to transition to advanced training content. I don't know if you can do those moves naturally after completing his training content, or just show these skills to people: look! We are qualified to teach you.
For these three bosses, I don't simply admire one. As you can see, everyone has something to recommend. They are suitable for your different stages and different training pursuits. If you are smart enough, you can integrate their training knowledge and make everything they provide serve you and your training goals.
The road to strength is not to listen to someone's teaching and act in a certain way. It requires you to constantly think, summarize and form your own experience and lessons. Finally, you learned to be self-directed and found a new way.