"Prisoner's Fitness" mainly talks about six fitness methods, aiming at different parts of muscles and taking care of the whole body. Each method has ten practice stages, and each stage can be advanced when practiced to a certain extent. Of course, the tenth type is the most difficult and also the most difficult to test strength and endurance.
Push-ups are the best upper body exercise, which can not only enhance our physical strength, but also form a powerful muscle cavity, so that the thrust muscles of the upper body work in harmony with the abdomen, lower back and lower body. Sometimes bench press will cause injuries and adverse effects on elbow joints and wrist joints, but push-ups can not only protect these joints, but also develop strength that can be used everywhere.
Here are a few principles to share with you:
Trunk, hips and legs are always in a straight line. Only those whose waist strength is too weak to lock their trunk can do push-ups and pout their hips.
Always keep your legs together. If your legs are apart, you don't need to keep your torso stable when you do the action, which makes it easier to practice.
Real strength comes from the hips and legs, not the upper body and arms. As long as we are not floating in mid-air or sitting with our legs off the ground, all actions made by our upper limbs depend on the power transmitted by our legs. Among them, one-legged squat can strengthen the physical and mental connection and mental concentration of the trainer. Undoubtedly, one-legged squat is better than barbell squat, but most people can't complete one-legged squat in life.
If you want to build strong back muscles, the best and safest exercise is unpretentious pull-ups, which is called the king of back training. Every brace on the trunk will play a pull-up role and will quickly become bigger and stronger.
If you want to practice six or even eight abdominal muscles, leg lifting exercises are more efficient than belly rolling and sit-ups.
Leg lifting is more natural than trunk lifting. When the body is suspended, forcing the abdominal muscles to exert force will lead to more muscles participating in exercise, much more than rolling the abdomen. Hanging can exercise the trainer's latissimus dorsi, improve the trainer's grasping ability and shoulder strength, and maximize the exercise ability of the waist. It seems simple, but it needs steel-like abdominal muscles, strong hips and strong spine, so few people can do it smoothly and completely straighten their legs when lifting their legs vertically.
Bridge is a simple skill, as long as you push your body off the ground with your limbs and bend your back into an arch. This technology can prevent problems such as lumbar disc herniation and unhealthy spine, and ensure that the body is in the best health state. Strong spinal muscles can reduce the probability of disc herniation and even help to treat such diseases.
In addition to the above benefits, the bridge will make all the exercises you do more powerful. Bridge is the ultimate exercise to exercise the spinal muscles.
In order to train shoulders safely and healthily, handstand is an important skill. When standing upside down, our bodies will instinctively pose the most favorable posture for our shoulders, and our elbows will always remain inside the trunk, opposite to the pectoral muscles.
Practicing handstand is equivalent to pushing your weight in shoulder pressing. If you use barbells, it may take you a long time to reach this level of strength, but most people can learn to do handstands in a few months, which means they can develop incredible strength on their shoulders in a short time.
Handstand can also help you master advanced balance skills and body coordination skills, which can't be exchanged through weight-bearing training. Keeping your body stable when you stand upside down will make the vestibular system adapt to this activity and become more efficient.
So, from now on, take fitness seriously, adjust your mentality, put all your troubles behind you and concentrate on training. What you need to do is to cultivate a focused and controllable passion and mental state.
Every moment of effort, every drop of sweat, is worth it.
There is nothing worse than looking back on life with regret.