Prisoner Fitness - The True Book of Power About This Book (Chapter 4 Part 1)

Today, the editor starts to bring Prisoner Fitness - The Book of True Power Chapter 4 About this book First part,

Chapter 4 About this book

　　Prisoner Fitness

　　I started to have the idea of ​​writing this book, when I was in Angola prison, that is, in the sixth year of my eight-year prison term. I have trained many guys and successfully brought them to the peak. So, I have a large bundle of scattered notes and put them in a large folder. Writing books is not my idea, nor is it the idea of ​​my inmates, but a prison guard who is named Ronnie. ).

　　Lonnie is a black man, he is big and strong like a cow. My inmates and I respect him very much because he is a well-known weightlifter in the local area. He looks as strong as a truck, but in fact he is as strong as a truck. Although he speaks softly, no one dares to mess with him. You definitely don't want him to knock you down because in the process, he can almost twist your arms off. But I got along very well with him. A big part of the reason is that we are all interested in strength. Sometimes, when he patrolled outside my cell at night, he would stop and talk to me about this or that exercise, or listen to me about the history of "old-school" gymnastics. One day, when I was talking to him about the beauty of handstand training, he suddenly blurted out: "You should write down these things, no one outside knows these things, they are all lost." I read a lot of magazines and books about fitness in libraries in different prisons, and I was out of jail I have read some more. I have to say that I agree very much with Longni's statement. In the next few years, I tried to record my training skills and methods in words. The training system already exists, so it is not difficult to write it out, let alone I still have many years of experience in training others. However, it has taken a lot of my energy to condense and refine the complex knowledge and compile it into a book. I hardly wrote much of it before, but I am pleased that I still used my free time to complete this book.

　　This book is the result of my efforts over the years. For easy understanding, I will first outline the structure of this book. This way readers will know what they can read and how to use the book most reasonably. In addition, I would like to summarize the core content of this book, especially the "Six Arts" and "Ten Styles".

　　Part 1: Preparation

　　The first part is preparation. This part will tell you The general background of the system introduced by the book includes four chapters: Chapter 1 "The Journey of Strength"; Chapter 2 "Lost Skills"; Chapter 3 "On Body Heavy Exercise and Modern Fitness Methods"; Chapter 4 "About This Book". After reading these four chapters, you should have some understanding of the nature, function and advantages of the training methods introduced in this book. In addition, you will also understand the tradition of prison training, as well as the origin and history of "prisoner fitness". These chapters will not only help you Understanding my fitness system will also help you eliminate any misunderstandings about prison training or gymnastics due to the "failure of the source".

　　Second Part 2: Six Arts

　　The second part of this book, the essence of the fitness system I introduced is in this part. As the title shows, the basis of prisoner fitness is six different categories of movements, namely "Six Arts".

　Any competent fitness coach will tell you that there are thousands of exercises Practice can exercise your muscles, but in fact, a really good fitness plan only requires some basic movements. This is because although the human body has more than 500 muscles, these muscles must work with other muscles. People who try to exercise muscles in isolation often ignore this fact and gradually weaken the body's natural instinct to operate as a coordinated whole. Therefore, the best way to exercise muscles is to choose several basic movements that can fully exercise the body, and keep getting stronger during these movements.

Six Arts

The fitness system I introduced includes six basic movements that can exercise the whole body's muscles (from head to toe, no missed). These six movements are based on hundreds of years of tradition and are based on repeated experiments. They learn from success experiences and lessons of failure, and are in line with the basic principles of anatomy and kinematics. These six major movements and their main muscle groups they are trained are listed in Table 1. A quick look at Table 1 You can find that these six major types of movements can exercise all important muscle groups in the human body. These movements can be perfectly combined: bridges can exercise back muscles, legs can exercise abdominal muscles, push-ups can exercise upper body thrust muscles, pull-ups can exercise pull muscles. However, the muscles trained by these movements are not completely different. For example, push-ups can also exercise abdominal muscles in addition to exercise upper body thrust muscles; bridges can also exercise deltoid muscles in addition to exercise back muscles. This table only tells you the main muscle groups for each movement to exercise. You can see from it that these six movements are enough to exercise the whole body. If there are more, it will be too much, and if there are less, there will be omissions.