From the first article "The Original Intention of Fitness", I mentioned that there was no systematic fitness (sit-ups before going to bed and after getting up). Because I am too lazy to do this kind of action, I think that it is not "fitness", but "moving", which is useless. Moreover, at that time, I had no concept and purpose of "fitness"! ! ! After reading Prisoner's Fitness 1 twice (hereinafter referred to as Prisoner's Fitness 1), I only know that the body is really my own, and I have to learn to have a lifelong dialogue with my body on the way to fitness. Although I have been a prisoner for four years, my abdominal muscles are still a big piece of dough, and other parts are not as strong as shot put, but now my old and new friends will guess that my weight is 18 or even 17 according to my body shape (he is not a fitness enthusiast, so he won't look at my weight), but my actual weight is 194, which shows a problem: the muscle content has risen.

When I discovered the changes in my body, I already knew that this was the fitness goal I was pursuing: keeping my body in good shape, increasing muscle density and maintaining a healthy physique.

1. Keep in good shape: dressing well to attract others' attention will follow

2. Increase muscle density: undress with meat as the first item and get high marks

3. Maintain healthy physique: reduce the chance of getting sick and save medical expenses, and spend it on diet or reading

2. Systemic fitness-embryonic form

The first fitness plan began in August 214. Whether you are a brother who belongs to our "prisoner" road, a muscle bully who soaks in the gym and practices equipment fiercely, or a donkey friend who loves pure outdoor, I believe everyone knows a famous saying: there are no identical eggs in the world. Therefore, everyone's physique is different. Then a comprehensive test of physical data can make a set of training plans that are completely in line with your body. Think carefully, is this way really suitable for you?

Just as when the new "prisoner" has the same problem, my answer is the only one: "Suppose you do standard push-ups and do 4 at a time, but this will make you feel exhausted. If you rest for more than 5 minutes, you can come to the second group. Trust me, don't do it again. It's all in vain. It is better to do it according to the rule of 3/ group *3 and interval of 1 minute, and the total is 9 push-ups. I believe that no matter how bad math is, I know what this number means! You may not believe me, but you must believe in yourself, and your body will give you corresponding feedback.

I will briefly explain how the original fitness plan was made (it is still white Mandarin).

As I said above, because I have only watched Prisoner 1 twice, the plan that I started in August 218 is not completely systematic, but the purpose is unique. They all start from the first style of the Six Arts:

Exhaustion

1. Wall push-ups: 4 times? Chest muscle, deltoid toe and triceps brachii

2. Vertical pull-ups: 25 times? Latissimus dorsi, rhomboid, trapezius, biceps brachii, forearm and hands

3. Inverted squat: 25 times? Quadriceps femoris, gluteus muscle, hamstring muscle, medial thigh muscle and hip

4. Kneeling in sitting position: 2 times? Rectus abdominis, serratus anterior, intercostal, diaphragm, transverse abdominis, rectus femoris and sartorius

5. Short bridge: 3 times? All spinal muscles, lower back and back of hip

6. handstands need other five skills, at least until the sixth type

adjustment

1. wall push-ups? 3/ group *3 groups, with an interval of 45 seconds

2. Vertical pull-ups? 18/ group *3 groups, intermittent for 3 seconds

3. Inverted squat? 2/ group *3 groups, with an interval of 45 seconds

4. Sitting with knees bent? 15/ group *3 groups, intermittent for 3 seconds

5. Short bridge? 25/ group *3 groups, with an interval of 3 seconds < P > Presumably, any muscle friend will ask, "Are you really going to do it strictly according to the plan?"

what I want to say is, should I be asked this question? Or should you ask yourself, will you be so strict with yourself?

Maybe there will be other prisoners in ""who will say that this is not the advanced way of training by the author Paul Wade. For example, the advanced way of wall push-ups is as follows:

Primary standard: 1 times per group *1 group;

intermediate standard: 25 times/group *2 groups;

upgrade standard: 5 times/group *3 groups;

Moreover, Paul said, "When the primary standard is set to 25 times, you can advance to the intermediate standard, but you should start with 1 times/group *2, and gradually increase it." Some muscle friends will think that this speed is too slow, and it seems to hinder their progress. However, I still want to say that this is the same as what I explained at the beginning of this chapter: everyone has different physique, and the speed of choosing advanced courses and the formulation of plans are different!

For example, I was 187cm tall and weighed 113kg at that time, and belonged to a big bone, so for me, the frequency and speed of adding needles must be "slow-oriented" at the initial stage, because when your muscle content is impossible to increase in a short time, your muscle density will not increase, but if you practice frequently, it will only lead to an end: muscles, bones and fascia will be seriously damaged and will stop.

1. introspect my needs;

2. Do what you can;

3. Step by step, Do not forget your initiative mind, so as to achieve your final goal;