Today the editor begins to bringPrisonersFitness-The True Power BookChapter 4 About the Book Let me introduce the first part to you first,

Chapter 4 About the Book

Convict Fitness

I started to write The idea for this book came while I was in prison in Angola, in the sixth year of my eight-year sentence. I've trained a lot of guys and successfully brought them to the top. So, I have a bunch of scattered notes in a big folder. Writing a book was not my idea, nor was it the idea of ​​my fellow inmates, but it was proposed by a prison guard named Ronnie.

Ronny is a black man. He is very big and as strong as an ox. My fellow prisoners and I respect him because he is a well-known weightlifter in the local area. He looks as strong as a truck, and he is as strong as a truck. Although he was soft-spoken, no one dared mess with him. You definitely don't want him to knock you down because he could almost twist your arm off in the process. But he and I got along very well, in large part because we were both interested in power. Sometimes, on his nightly rounds outside my cell, he would stop and talk to me about this or that exercise, or listen to me tell me something about the history of "old school" gymnastics. One day, when I was telling him about the beauty of handstand training, he suddenly blurted out: "You should write this down. No one outside knows about these things. , have all been lost" I read a lot of magazines and books about fitness in the libraries of different prisons, and read some more after I was released from prison. I have to say, I couldn't agree more with Ronny. In the next few years, I tried to record my training techniques and methods in writingCome. The training system already existed, so it wasn't too difficult to write it down, not to mention that I had years of experience training others. However, it did take a lot of energy for me to condense and refine the complicated knowledge and compile it into a book. I hardly ever wrote before, but thankfully I still used my free time to finish this book.

This book is the result of my hard work over the years. To make it easier to understand, I first outline the structure of this book. This way the reader will know what to expect and how to best use the book. In addition, I would also like to summarize the core content of this book, especially "Six Arts" and "< span style="color: rgb(0, 0, 0);">十式".

Part One: Preparation

The first part is preparation. This part will tell you the general background of the system introduced in this book. Itincludes four chapters:Chapter 1 "Journey to Power"; Chapter 2 "Lost Skills"; Chapter 3 "Bodyweight exercises and modern fitness methods"; Chapter 4 "About this book". After reading these four chapters, you should have an understanding of the nature, functions, and advantages of the training methods introduced in this book. Plus, you'll learn about the traditions of prison training and the origins and history of "convict fitness." Not only will these chapters help you understand my fitness system, but they will also help you dispel any misconceptions you may have about prison training or gymnastics due to “false sources.”

Part Two: Six Arts

The second part of this book, "Six Arts," contains the essence of the fitness system I introduced. As the title suggests, Convict Fitness is based on six different categories of movements, known as the "Six Arts."

Any fitness instructor worth their salt will tell you that there are thousands of exercises to build your muscles, but in reality a truly good fitness program only requires a few basic moves. This is because although there are more than 500 muscles in the human body, these muscles all work together with other muscles. People who try to build muscle in isolation tend to ignore this fact and gradually chip away at it.Weak body's natural instinct to function as a coordinated whole. Therefore, the best way to build muscles is to choose a few basic movements that can fully exercise the body and continue to get stronger in these movements.

Six Arts

The fitness system I introduced includes six basic movements that can exercise the muscles of the whole body (from head to toe, no omission) . These six types of movements are based on hundreds of years of tradition and repeated experiments, drawing on successful experiences and lessons from failures, and conforming to the basic principles of anatomy and human kinematics. These six categories of movements and the main muscle groups they exercise are listed in Table 1. A quick glance at Table 1 will reveal that these six categories of movements can exercise all important muscle groups in the human body. These moves work perfectly together: bridges work the back muscles, leg raises work the abdominal muscles, push-ups work the pushing muscles of the upper body, and pull-ups work the pulling muscles. However, the muscles worked by these movements are not completely different. For example, push-ups can exercise the abdominal muscles in addition to the thrust muscles of the upper body; bridges can also exercise the deltoid muscles in addition to the back muscles. This table only tells you the major muscle groups worked by each movement. You can see from this that these six movements are enough to exercise the whole body. Any more will be too much, and any less will be omissions.