Everything has two sides, both advantages and disadvantages! Take the essence and discard the dross. Just as bodybuilders get perfect muscle lines through other methods, they can have strong joints and tendons and make their bodies more sensitive and flexible through the study of fitness theory in prisoner fitness. Why not? There is no contradiction between theories!
The ultimate goal of my fitness exercise is to exercise without injury, get healthy and happy, and prolong the life of exercise!
Through practicing and studying the theory in Prisoner's Fitness, I firmly believe that fitness needs to be done step by step, and we can't be eager to achieve success! This theory runs through the book. This theory has also affected my life and work!
In prisoner fitness, the whole body muscles (from head to toe) are divided into six basic movements.
These six movements are based on hundreds of years of tradition and repeated experiments, which draw lessons from success and failure and conform to the basic principles of anatomy and human kinematics.
These six movements can exercise all the important muscle groups of the human body.
1, the bridge segment can exercise the back muscles; 2, leg lifts can exercise abdominal muscles; 3, push-ups can exercise the thrust muscles of the upper body; 4, pull-ups can exercise tense muscles; 5, squat can exercise squat can exercise calf muscles; 6, inverted support can exercise triceps brachii, shoulders, forearms and other muscles.
The muscles exercised by these movements are not completely different. For example, push-ups can not only exercise upper body thrust muscles, but also exercise abdominal muscles; In addition to exercising back muscles, bridge can also exercise deltoid muscles.
In prisoner's fitness, six kinds of movements are subdivided into ten levels and ten types.
The purpose of subdividing into ten levels is to make bodybuilders step by step in the process of fitness, and gradually change from novice to expert, which is also the main reason that attracts me to keep practicing and exercising.
As the saying goes, people get old first. Like squat, I know the importance of leg strength. Early squatting, with feet shoulder-width apart, and then kneeling down, is like squatting in the toilet, which is equivalent to the fifth form of prisoner fitness. I feel sore after practicing, so I won't practice for a few days! Until one day, after I bought "Prisoner's Fitness", I started with the simplest first handstand squat, which was very simple and interesting. I can keep practicing before going to bed every night.
It is mentioned in "Prisoner's Fitness" that for anyone who starts to practice squat, the inverted shoulder squat is the perfect starting point. Because the body is in an inverted posture when doing this action, the knees and lower back do not need to bear the weight of the body, which can relax the tight joints and increase the range of motion of the joints, thus laying the foundation for beginners to practice perfect squats. The primary standard is 1 group 10 times; Intermediate standard 2 groups, 25 times each; Upgrade the standard 50 times for each of the 3 groups.
In this way, it took me five months to achieve the sixth squat step by step, and my leg strength was obviously enhanced, which made me feel particularly fulfilled! I am fully confident that according to the theory in "Prisoner's Fitness", step by step, no hurry, and finally reach the ultimate squat!
I haven't read this book, but I heard that some bodybuilders can shape their bodies with their own hands. Personally, I think it is impossible, at least it is extremely inefficient. If there are certain muscle lines in order to improve physical fitness, flexibility and coordination, then it is ok to be self-respecting with bare hands. It is basically impossible to develop into a huge muscle like a bodybuilder. Muscle growth depends on stimulation, using barbells, dumbbells and some professional equipment. After years of exercise, increasing the training load and putting more and more pressure on the muscles can make the muscles grow continuously and finally reach the personal limit. Throughout the history of bodybuilding, the great athletes Arnold Schwarzenegger, Ronnie Kalman and Li Hani, and the bodybuilder Lu He of China, none of them were trained through self-esteem.
Prisoner's Fitness is a practical fitness book, which makes you understand that it is not only in the gym that you can have a healthy body and strong muscles. In the closed space at home, you can exercise anytime and anywhere as long as you want. The author is a prisoner who spent 65,438+09 years in an American prison. Relying on the ancient fitness methods, he keeps fit and exercises his will in extreme environment, and stimulates positive energy in the process, thus stepping out of a new world for re-entering the society.
As the saying goes: fitness first strengthens the brain, and knowledge is essential. First of all, the prisoner's fitness is by no means written by a liar. The most important thing is that I have never seen the practice method of "bridge" in other books; Among the self-esteem fitness textbooks I have ever seen, prisoners are definitely the most systematic and best to use; "Prisoner's Fitness" is somewhat exaggerated in language to attract attention, but dialectically speaking, self-weight and equipment have their own advantages, and equipment will increase muscles and shape much faster, but self-weight saves time, trouble and money, and has lower negative impact on health. If the two are combined, the effect is the best!
The power of this book is that it is scientific and practical, step by step, and can even be used for rehabilitation. At the beginning of each chapter, simple sports anatomy will be involved. Let's talk about the reasons first, and tell the readers why they practice like this. When practicing, you should still pay attention. If you can't feel the power described in the book, then there must be something wrong with your posture. Therefore, the title is suitable for Virgo, and readers are advised to read in the spirit of choosing words in order to understand the author's good intentions.
However, there is still something wrong with this book, that is, the importance of step by step and training plan is not emphasized at the beginning. Although writing at the end is a reasonable structure, it is easy to be ignored by impatient readers. No matter how ridiculous the rest of the days are, training is like a stone, which makes you stand firm in the crazy world. From the second you start training, you should change your mind, adjust to a new mental state, and forget all the interesting things, chores and bad things.
Concentrate on training, keep your goals in mind, then raise your emotions and work hard to achieve them. Don't be hysterical and make a hullabaloo about in training like many bodybuilders. Be passionate, but be steady and learn to guide. You need to cultivate a focused and controllable passion, study it, indulge in it, master subtle changes, and learn to love whatever you are doing.
The trend of modern mass fitness is more the result of commercial demand. Buy several sets of fitness clothes, prepare some protein powder, get some fitness cards, and then pay attention to diet control. The so-called lines come out, which looks strong, but they are actually very fragile. The real strength is to eliminate shortcomings, and joints and tendons are the elements that really support a strong body. It's the same as changing trains. Balance is the most important thing. Otherwise, the power is high, but the tire rack doesn't keep up and it is out of control.
This book is well publicized. The author did not know whether the real experience was the biggest stunt and spent many years in prison. To survive in this violent place, you must be strong, and the environment does not allow you to be equipped with fitness to give you even a few square cells. Moreover, the author wrote his secret, and he said that he would be like me if he practiced. Sounds like I really want to buy it. People who haven't touched the equipment are immediately scared. Practice like him. Why spend money on those useless dead muscles? So some readers of this book regard him as the Bible. Maybe it's because this book is easy to use and can be forced. Let's answer the questions seriously.
His ten strokes seem to be gradual, but there are many problems in the arrangement of movements. In order to facilitate sales promotion and understanding, the difficulty of action design rises linearly, such as two-handed push-ups and one-handed push-ups, and the difficulty is not in a straight line.
Generally speaking, it is simple and rude, practical and easy to use, not so scientific. You can try, but don't get your hopes up. He won't get much promotion. It is not recommended for beginners with poor athletic ability. Beyond ordinary people's cognition, the threshold of unarmed fitness is higher than that of equipment.
This is not a book that teaches you to develop cute muscles, but a book that teaches you to develop available strength, extreme strength and survival strength. The author Paul Wade spent 19 years in the harshest prison in the United States, where he gradually excavated a set of the oldest fitness methods, a set of strength philosophy that had long been lost in the commercial society, and became one of the strongest people on earth-which made him live with dignity.
The author presents us with a very clear and effective fitness system, which has both strong self-respect exercises and a solid training concept.
This is still a matter of opinion, and different people will have different opinions.
I think it is useful! After all, it is the author's experience gained through his own efforts and bit by bit practice! It varies from person to person. You can exercise, try and explore through your own body!
You just need to remember one sentence, there is no right or wrong in fitness, only whether it suits you. At the beginning of fitness, when Xiaobai knows nothing, he needs to start with basic anatomy and get started slowly, and you will learn more and more movements. You learn a lot of moves in books, but the moves of the great god in the video are different. Can you say that he is wrong? There are no wrong actions, only actions that suit you.
This book is a must for fitness enthusiasts. Why? Because the book was very popular at that time, there was no reason not to buy it. But when I got the book, I found that there really wasn't much to exercise my muscles with. This book is mainly about developing strength in all aspects of the body. It is very practical for some people who simply like fitness. After all, none of those Olympic athletes can practice that big with their bare hands, right?
Therefore, the content in this book is a good choice for some novices to get on the road.