Prisoner III: When I first came to into the pit, my favorite exercise was my back, followed by my abdominal muscles. I don't know why people always call me an ABS freak. Obviously, my back is my true love, and my back exhibition is super cool.

The third art of prisoners focuses on building broad back muscles and developed biceps brachii. In many ways, prisoners have something in common with street fitness. For example, the tenth form of the third art of prisoners is also one of the five magical powers of street fitness. Before it's too late, the following text.

The first style? Vertical pull-ups

Most people can easily complete the basic first style. This style mainly focuses on the strength of the back muscles, rather than relying entirely on the arms to keep healthy and pull-ups.

Training goal: When you can clearly understand that there are back muscles involved in the exercise, start the second kind of training.

The second kind? Horizontal pull-ups

In fact, the second difficulty is not small. You can lose weight by tilting your body and further increase the participation of your back muscles. If you don't have a high stool at home, you can make it by the table.

Training goal: You can easily complete a group of 30 before starting the third training.

The third kind? Folding knife pull-in

The third way is to contact the strength of leg muscles to complete pull-ups, which can be done with a lower horizontal bar. Due to the change of the angle between the body and the bar, the direction of back muscle strength gradually changes from vertical body to parallel body. In this process, we can experience the change of back muscle strength.

Training goal: You can easily complete a group of 30 before starting the fourth training.

The fourth style? Half pull-ups

This style is an excessive action before you complete a standard pull-up. Due to the limitation of strength, you can only complete half of the movements, and you can't completely pull yourself over the horizontal bar. One trick is to make a short stop at the highest point you can pull, which can increase the stimulation to the back muscles.

Training goal: just complete the first half of the picture. You can easily complete a group of 15, and then start the fifth training.

The fifth kind? Standard pull-up

After successfully completing the fifth formula, you will find that your physical fitness has been improved by leaps and bounds. There is nothing particularly difficult to cross between the fifth formula and the sixth formula, which can basically be completed at the same time.

Training goal: With the sixth kind of simultaneous training, you can easily complete ten in each group before starting the seventh kind of training.

The sixth kind? Narrow pull-ups

It is slightly more difficult than the standard pull-ups, and the focus is on the stimulation of biceps brachii. Basically, you can successfully complete the fifth type and easily complete the sixth type.

Training goal: With the fifth kind of simultaneous training, you can easily complete ten in each group before starting the seventh kind of training.

Seventh style? Emphasize pull-ups

The difficulty of the seventh style is not as great as it looks, but the requirements for the second arm are higher than those for the back muscles. If you are keen on back muscle training, you can do the fifth and sixth styles repeatedly. I want to sprint the tenth style, and the seventh style is the first step towards one arm.

Training goal: You can easily complete a group of ten on one side, and then try the eighth style.

Eighth style? One arm and a half pull-up

Being able to complete the eighth style means that your back muscles have considerable strength, but your arms can't cooperate with your back to complete the tenth style. One-arm semi-pull-ups require you to pause a little when you reach the sticky point, which can further train your arm strength until you pass the sticky point smoothly.

Training goal: You can easily complete a group of ten on one side, and then try the ninth style, or start training at the same time as the ninth style.

Ninth style? One-arm pull-ups

The difficulty of the ninth style depends entirely on the participation of the participant. It can be assisted by elastic belt or towel, or it can be assisted all the way, or it can be completed by one arm after passing through the sticky point in the pull-up process.

Training goal: On the premise of less participation of the other side (single-arm completion in the second half), you can easily complete a group of five on one side, and then try the tenth style.

The tenth kind? One-arm pull-ups

The most difficult type of prisoner pull-ups is second only to Russian push-ups in street fitness. So far, I have only finished one when my body fat is the lowest. Come on, everybody

Training goal: complete the tenth form and cultivate the prisoner god.

? Traditional back muscle fitness training generally needs to be stimulated from two angles: width and thickness. It can be seen that the prisoner's back training pays more attention to width stimulation and only pays more attention to thickness stimulation.

If the second style training is neglected, it is difficult to train a generous back, which is why many prisoners can do standard pull-ups but it is difficult to complete a group of thirty second style horizontal pull-ups

Finally, a complete training needs a combination of multiple angles and actions. Don't split the prisoner's cross.