Insisting on prisoner's fitness has made my chest muscles thicker, my figure more symmetrical and my legs longer, so I can hold up my cuffs with a T-shirt.
Since it is the lowest cost fitness program, as the name implies, it will include time cost and money cost. The following is the cost of my fitness program:
Indoor horizontal bar is used for pull-ups and leg hanging. If you don't know, you can go to a treasure search, especially if there is a horizontal bar outside, you'd better buy an indoor horizontal bar. Basketball is used for doing squats and push-ups. Six times a week is my current exercise frequency. At the beginning, exercisers can keep the frequency of exercise two or three times a week, cultivate the habit of fitness first, and then increase the frequency of fitness after reaching a certain level. Just one or two hundred yuan a week, 90 minutes, you can have an enviable figure.
Before exercise, we must first make clear the effect that prisoners can achieve in fitness. In short, just like the above picture, "dressing is slim, undressing is fleshy", with well-proportioned muscles and a more graceful posture. It's hard to be a big shot through prisoner fitness. If you have to compete with someone, please go out and turn left to the gym to get a card. I never pursue these things. The purpose of my fitness is to get in better shape and dress well. At the same time, I have a physical quality beyond the average person and a constitution that is not easy to get sick. The way to exercise is also how easy it is to come. If I get a fitness card, can I insist on going to the gym every day? Needless to say, the time spent on the way back and forth, just smog and bad weather will keep you at home.
In fact, it is also possible to have formidable muscles by practicing prisoner fitness for a long time. Hannibal, the king of street fitness, has never practiced equipment, so he has learned not to lose his body in the gym.
There are fitness enthusiasts on the Internet who criticize that it is unreasonable for prisoners to upgrade their fitness movements and it is easy to hurt people. Then they must have started spraying without watching the prisoner's fitness carefully. Or eager for quick success, thinking that you can practice one-legged squat in three days and pull-ups in five days, and you get hurt, but you run out and shout that the prisoner's fitness system is unreasonable. This book makes it very clear:
For example, if you upgrade from standard push-ups to narrow push-ups, you may not be able to do narrow push-ups at once, but you can slowly close the distance between your hands, one centimeter at a time, and finally you can do standard narrow push-ups. It may be difficult to upgrade between two actions, but it can be achieved with one approach. So are other sports. These things are clearly written in the book. Will it hurt to follow them honestly? I'm afraid I'll start exercising after a few cursory turns, and then I'll scold my mother as soon as I get hurt. I didn't know it was my fault until I scolded my mother.
Here are my suggestions for the lowest cost fitness program. You can achieve good fitness effect by doing it one by one.
1
Read prisoner's fitness more than three times. To fully understand the essence of books, after all, the body is your own. If you don't do what the book says, you might as well not practice if you don't practice well. Some people argue that we can ignore the analysis of specific actions first and wait until we upgrade to this type. This is a completely wrong idea. In fact, the author said a lot of valuable content in action analysis. For example:
If you don't see this sentence, it's strange to start practicing handstand without getting hurt. Bridge exercises the spine, so be careful. I've been practicing for nine months, and I haven't tried the bridge and the handstand series in Six Arts. My first concern is the practice of the basic four arts, namely:
I practiced pull-ups and leg lifts on the horizontal bar that day. The other two movements take one day each, so that you can practice twice a week in turn and take a day off every week.
2
Be sure to keep a good fitness record.
This is the fitness record I made in September last year (I put the picture on it because the record was made neatly this month). I recorded this record for myself. It doesn't matter whether it looks good or not. The key is for me to understand. The biggest advantage of taking notes is to share the cognitive load of the brain. If you don't take notes, you won't remember how many times you did push-ups next time, so you can't make progress, so you must take notes and make sure you do them one or two times more than last time. Of course, there will be cases of poor health, and it is also possible to take two or three steps back. The big deal is that the upgrade time will be longer, and finally the overall progress will be a little bit.
three
Watch your diet. When I first started to exercise, I ate boiled chicken breast and boiled vegetables for a while. At work now, lunch is usually taken out or eaten in a restaurant. There is no need to be so harsh in diet. Every meal contains no oil, but in fact, as long as you pay attention to more protein, more vegetables and less oil, the most important thing is not to drink sugary drinks. The combination of sugar and oil is the most deadly for fitness people.
The specific exercise methods are detailed in Prisoner's Fitness, so I won't go into details, which is why I suggest you read the book at least three times. The above three points are my nine-month experience in fitness. I hope you can start trying to exercise after reading it. It may be a little difficult at first, but after a long stay, you can see your gratifying changes. Fitness can produce a "pumping feeling". When you feel energetic, you fall in love with fitness.