Prisoner Fitness - The True Book of Power About This Book (Chapter 4 Part 2)

Yesterday, the editor brought to you the Prisoner’s Fitness - The True Power Book About This Book (Chapter 4, Part 1) Today, we will introduce Chapter 4 about this book.

　　Ten Styles

　　It’s not bad to do an action repeatedly many times. But as the second chapter says, when you do push-ups or pull-ups, if you only increase the number of movements, then you can only enhance your endurance, which has no effect on enhancing your body strength and building muscles. Enhancement of strength is in any prison fitness system. It is the most critical, and it is also the core of the fitness system I introduced. Therefore, I subdivided each of the six arts into ten levels. These ten-level movements are called ten-stages. The reason I subdivided them into ten levels is to allow fitness workers to gradually move forward during the fitness process and gradually transition from the novice level to the master level. As the fitness workers' abilities continue to increase, the difficulty of their challenges also needs to be continuously improved. But this does not mean that the difficulty of each type of movement is only ten. In fact, each style can be further refined in terms of difficulty. The posture of hands and feet, the angle of the body, the length of the arm, the existence or not of the force... will make an exercise a series of exercises with endless changes in difficulty (see the "steady and steady" part of each posture for details). Remember: Fitness should be progressive step by step and do not rush to achieve success.

In the second part, each art is a separate chapter, and each chapter contains all the details of the ten postures. For example, the movements introduced in Chapter 6 are all variations of squats, and the difficulty increases step by step. The first posture is the easiest and the tenth posture is the most difficult. The most easy shoulder-standing squat is, and the most difficult tenth one-leg squat is almost everyone can do the shoulder-standing squat, even if he is weak. On the contrary, almost no one can complete the one-leg squat for the first time, no matter how healthy or strong he is. The reason I built this system is to let the gym be his own coach, so that without the assistance of the equipment, slowly reach the level of being able to do dozens of single-leg squats. If you master the tenth squat, your thighs will be more than 180 weights in the gym. The rats with kilograms of squats and stiff muscles are stronger, healthier and more powerful. Single-leg squats are an amazing skill, but now not many people really know how to master it. They will try to do single-leg squats, but the result is likely to be impossible to complete them in one go. In fact, as long as you go through the gradual training of the ten poses I introduced, you will be able to master this skill very quickly - you can have a healthy body and get psychological satisfaction.

　　The ten poses are the most important and innovative content in my fitness system. Applying this knowledge rationally, your body can go from weak to strong in a short period of time. Those who I taught in prison regard this system as treasures. You must know that knowledge is power. Related knowledge about my fitness system Never stepped out of the prison gate before, let alone made it public. The book in your hand marks the first time that all the details about the ten poses are presented to the public.

　　There is one thing that is, many guys in the prison will be quite angry because I spread this system completely and made it public.

　　The final pose

　　My goal is to allow you to complete the most difficult pose in each art, namely the tenth pose. The tenth pose is the limit of each type of action, so sometimes I also call it the "final pose". Each of the six arts has only one tenth pose, so there are six final exercises in total. You should spend time to overcome these movements and make your skills perfect day by day. These six "ultimate" body-repeated exercises

　As shown in Table 3 Shown.

　　Some people can do all six final moves several times in a perfect posture. A few people can do one or two of them, because many guys only focus on exercising a few parts of the body, and few people want to make their whole body strong, which is the main mistake people make. Because of this, you will find that although some people can do single-arm push-ups, almost no one (except those who have been in the most difficult prisons or elite gymnastics training camp) can standardize these six final moves. All the formulas are done. Only a few elites can correctly master the skills of these six final formulas. You must make up your mind to get yourself in it.

Upgrade table

　　Each chapter of the second part lists a clear and concise upgrade table (attached after the ten-style explanation) to help you train. These six tables list the ten-style styles in sequence, as well as the upgrade conditions for each formula, that is, when you can be sure that you have mastered this formula, you can start practicing the next formula. Fitness players must follow Xun suggests that this is very important. Urgent pursuit of success will have adverse consequences: poor skills, injuries, and finally losing motivation to exercise.

　　Variation

　　Each chapter of the second part ends with the "variation" part. Six arts have many different variations, not all variations are included in the tenth style. On the one hand, this is because not all variations are suitable for the upgrade series, and on the other hand, it is because there is no need to include all variations of a certain action in a plan. To give a few examples. The muscles that arm support exercises are similar to push-ups, so I classified it as a variation of push-ups. In the past, the handstand arm flexion and handstand support were related exercises, so I classified it as a variation of handstand support. Squat jump and box jump are both explosive squats, so I classified it as a variation of squats. These variations cannot replace ten squats. However, it is still necessary to know some variations. If you want to add some changes to your fitness plan or continue to exercise when you are injured, you will use these movements.