I prisoner's physical fitness 1
A real man should at least be able to do:
5 one-arm push-ups
Five squats with one leg
1 One-arm pull-ups
5 suspended vertical lifting legs
1 Tiebanqiao
1 one-arm handstand
Six arts:
1. Push-ups
squat
pull-up
Lift your legs.
5. Bridge
stand upside down
Learn six arts and ten styles, and have strong viability.
Second, "Prisoner Fitness" 2
In order to survive, at least:
Reinforced hands and forearms
The ultimate neck to protect the head.
Impeccable side chain muscles
Invisible joint
Perpetual motion calf
The more injuries, the stronger the self-healing ability.
Training content
Special parts:
Hand, neck, calf, side waist
Joint training:
Tendon strength, flexibility and pain reduction
Life advice:
Weight loss, rehabilitation, psychology
Advanced training program, higher pursuit.
Third, "the explosive power of prisoners"
The peak warrior will be killed in six times.
Suicide jump-the ultimate leg explosive force
Air Push-ups-Superman's Antagonistic Ability
Double vertical arm-the best explosive force
Standing forward somersault-lightning movement skills
Stand back somersault-extremely agile
Carp beating-advanced whole body speed
Liugong
1 sudden jump
2 sudden push-ups
3 dozen ting
4 Flip forward
5 backflip
6 Shanggang
Explosive power, practical speed and agility
Fourth, "prisoners gain muscle"
Increase 10- 15kg of hard muscles.
Remodel the arm and increase the circumference by 5-8 cm.
Carve your pecs and latissimus dorsi.
Thicken the hardened abdominal muscles to create 6 devil pieces.
Practice the quadriceps and hamstrings of Olympic sprinters
Forging a real diamond calf
Push the whole body muscle mass to the physiological limit with self-weight training.
Please read related books for more information.