Won't self-weight training like prisoner's fitness damage joints? Not necessarily.

The so-called joints are just the connections between bones. Its basic structure is joint capsule, joint cavity and joint surface, plus soft tissue as auxiliary structure. When joints move, they will bear external pressure. In any case, people's joints will always wear out. Coupled with the aging of bones, muscles and soft tissues, few people can still have healthy joints after they get old. Therefore, generalized joint injuries are universal and inevitable.

Generally speaking, fitness injury refers to joint injury in a narrow sense, which means that joint injury exceeds a certain limit. It is usually caused by insufficient warm-up activities, incorrect posture, excessive range of activities, excessive exertion and unreasonable training, which has nothing to do with the training system, but with the action and preparation of training. Of course, exercise is also good for joints. Strength training can thicken articular cartilage, strengthen muscle strength around joints, thicken soft tissues and improve the stability of joints. Flexibility training can improve the range of motion of joints and make them less likely to be injured. Equipment training and self-weight training institutions also enjoy these benefits. In this respect, the only advantage of self-weight fitness is that because the intensity is relatively low, the weight borne by the joints is relatively small (one leg squat is equivalent to 70% of the weight of barbell squat), and if there is an action mistake, the consequences will be even smaller (imagine the difference between walking on your ankle and someone walking behind you).

To tighten flexibility, the author's point of view is probably to do overall exercise and active stretching, and there is still controversy about the effect of this active stretching research and whether it will bring harm. As for full motion, its advantage lies in the comprehensiveness of exercise, but half motion also has its own advantages. Generally speaking, the squats of weightlifters are relatively low, while the training of track and field athletes is mostly semi-squat, each with its own strengths and cannot be neglected. As for training flexibility with full movements, it is too dangerous. On the one hand, you can only do half of the flexibility, forcing you to do the whole movement, just like someone is pressing on you, which makes your joints easily damaged by leg press. Secondly, the trainer should compensate the whole movement. For example, if the flexibility of the hip joint is insufficient, the body will unconsciously move the pelvis to complete the action. Over time, there will be problems of posture and muscle imbalance, which will not be worth the loss. At present, there is a pnf stretching method combining static and dynamic, which is a hot spot in training at present. You can go and have a look.