Prisoner Fitness - The True Book of Power (Chapter 7 Part 3)

The next period of time, the editor will start to introduce to you the Prisoner's Fitness - The Book of Power of Zhen Ge Chapter 7, the back of the crater gate and the biceps like cannon. Remember to keep paying attention!

　　　Prisoner's Fitness - The Book of Zhen Ge (Chapter 7 Part 1)

　　　Prisoner's Fitness - The Book of Zhen Ge (Chapter 7 Part 2)

　　　Dangling place

　　Before the 19th century, many cells were basically a cage, especially in prisons in the United States, so there were crossbars on the top of the cells. 19 The prisoners of the century can do pull-ups without leaving the cell, but these crossbars have greatly increased the suicide rate of prisoners, so they are gradually eliminated. Nowadays, most prisoners can only go to the welded pull-ups or parallel bars in the yard to do pull-ups. Of course, you also need to find a suitable place to do pull-ups. The human body has a very strong adaptability. You only need to pay a little attention and you will find that pull-ups can be done almost anywhere—the rafters, branches, heating pipes, and even eaves and balcony. If you want to do pull-ups without leaving home, I suggest buying a pull-up rod (not expensive, sold in many places) and fix it between the door frames. Use pull-ups to choose higher objects (such as solid The tubes fixed on the roof) will be better so that your feet can sag naturally. These are also good places to do leg lifting movements. This is said so much, but the best pull-up equipment is still the parallel rings mentioned above. You can buy rings, but if you can find a solid ring that suits your grasp, you can also make rings yourself - just tie a solid rope to each ring and find a solid place to hang it up.

　　　Where and pull-ups

　　Different to most other exercises (such as push-ups), pull-ups require the trainer to move the whole body. This means that every gram of weight on your body must be pulled up, going through the entire movement process. Therefore, the heavier the trainer, The harder it is to improve in the pull-up series. The weight of pure muscle is not an obstacle to mastering the pull-up ten styles, but if you have dozens of kilograms of useless fat on your body, the prospects for the fifth or sixth style are slim, unless you are born with divine power or have poor movements. If this is true, don't worry too much. Follow the pull-up series of ten styles, do whatever you can, and then don't give up on your experience practice. Do your best to do this exercise - the same as the other five arts - while controlling your diet to lose extra weight. Those who have aspirations will succeed!

　　　Take slow

　　The pull-up series is more challenging than most of the six arts, which is mainly because you have to rely on upper limb movements. Move the whole body. So if you want to improve in the pull-up series, the time it takes must be longer than the push-up series (just move part of the body weight) and the squat series (using strong lower limb muscles). It is normal to make slow progress when doing pull-up series. Even if you train very hard and sometimes it takes several months to go further, it is not a bad thing. Remember, this is just because these movements require a lot of strength, so the progress seems slow, but it also means that every tiny improvement will turn into a huge ability improvement. Your attention should be focused on this, and don't just think about time.

Don't rush to transition from one action to the next , This advice applies to all body-heavy exercises. Remember, upgrading to a series of more difficult movements only means that your strength has increased. These increased strengths are only actually obtained by repeating less difficult movements over time. Accelerating upgrades does not allow you to gain strength faster.

　　If your body is not ready, you must never rashly upgrade from one movement to another, which will eventually lead to failure and disappointment. The most successful gymnasts understand this truth. They will learn to fall in love with any exercises they are doing; they study it, indulge in it, and master the subtle changes in it; they will really invest time and essence in this movement Strength is like this is their ultimate exercise. They have the patience and give the body enough time to build real strength, and when it comes, they will naturally do more difficult movements. In the long run, if you can develop this attitude, you will do faster and go further.

　　Luck-up series

　　Many people are particularly afraid of pull-ups and think it is an extremely difficult movement, especially for people with overweight bodies. If you are also one of this group of people, don't worry. If you start training with the right skills, your body will adapt quickly and gain something in the first few moves—as if your muscles "remember" these movements, and you will soon understand that they should be doing this. 　　The reason why people fear pull-ups is mostly due to misunderstandings and have incomplete understanding of the nature of pull-ups. When talking about pull-ups, people usually only think of one action, namely, standard two-hand pull-ups. It is almost impossible for beginners to complete this action unless their body is extremely strong or thin and have a very light weight. It is these misunderstandings that have made many trainers avoid pull-ups and rely on equipment to exercise back strength. This is a big mistake. In fact, there are many types of pull-ups, not only the well-known standard pull-ups. In the pull-up series, there are more difficult movements than standard pull-ups, but there are also much easier movements.

　This book system contains ten pull-ups Upward movement. Among these ten poses, the classic standard pull-up is the fifth pose. Don’t jump to the standard pull-up in one go. You should practice slowly, firmly grasp the previous four poses before upgrading - each pose can gradually increase your strength. In this way, when you upgrade to the standard pull-up, you won’t feel that difficult - many people even find it easy. However, after mastering the standard pull-up, your power journey is not over yet, and there are five poses later. The end point is the most admirable and coveted power skill in all eras - single-arm pull-up.

　　Starting tomorrow, the editor will introduce to you the ten pull-ups in Prisoner’s Fitness, hoping to be helpful to everyone.