Yesterday, the editor brought you PrisonerFitness-The True Power Book About this book (Chapter 4 Part 1) Today I will introduce Chapter 4 about this book.

Ten Postures

There is nothing wrong with doing the same movement many times. But as mentioned in Chapter 2, if you just increase the number of movements when doing push-ups or pull-ups, it will only increase your endurance, but will have no effect on increasing your body strength and building muscles. Strengthening is the most critical in any prison fitness system, and this is also the core of the fitness system I introduce. Therefore, I have broken down each of the Six Arts into Ten Levels. These ten levels of movements are calledTen Forms. The reason why I subdivided it into ten levels is to allow bodybuilders to make a step-by-step transition from the novice level to the master level during the fitness process. As the ability of bodybuilders continues to increase, the difficulty of their challenges also needs to continue to increase. But this does not mean that the difficulty of each type of movement is only ten levels. In fact, each movement can be further subdivided in difficulty. The posture of the hands and feet, the angle of the body, the length of the lever arm, and the presence or absence of borrowed force... will all make a person Each exercise becomes a series of exercises of infinite difficulty (see the "Slow, Steady" section of each pose for details). Remember: Fitness should be done step by step and don’t rush for success.

In the second part, each art is a separate chapter, and each chapter contains all ten styles. Details. For example, the movements introduced in Chapter 6 are all variations of squats, and the difficulty increases step by step. The first type is the easiest, the tenth type is the hardest, and the first type of shoulder stand squat is the easiest, and the tenth type is the single-leg squat. The hardest thing about squats is that almost everyone can do the shoulder stand squat, even if he is weak. On the contrary, almost no one can complete the single-leg squat on the first time, no matter how fit and strong he is. This system is built to allow bodybuilders to be their own coaches, so that they can slowly reach a level where they can do dozens of single-leg squats without the assistance of equipment. If you master the tenth posture, then you will be able to do it. Your thighs will be stronger, healthier, and more powerful than the stiff, muscled rats in the gym who can squat with 180 kilograms of weight. The single-leg squat is an amazing skill, but not many people really know how to master it. It. They will try to do single-leg squats, but they may not be able to complete it once. In fact, as long as you follow the ten-step training I introduced, you can quickly master this skill-and you can be healthy.

The ten postures are the most important and innovative content in my fitness system, and your body will be able to improve in a short period of time. From weak to strong, the people I taught in prison valued this system. You know, knowledge about my fitness system has never left the prison door before. The book you have in your hands marks the first time that the full details of Shi Shi have been revealed to the public.

One thing is for sure, a lot of guys in prison are going to be pretty pissed because of me. Spread this system in its entirety and make it public to the world

My goal is to enable you to complete the most difficult form in each exercise, which is the tenth form. The tenth form is the limit of each type of movement, so sometimes I also call it the "Final Form ".Each of the six arts has only one tenth form, so there are six final exercises in total., you should take the time to master these moves and perfect your skills over time. These Six "Ultimate" Bodyweight Exercises

As shown in Table 3.

Very few people can do these six final postures several times with perfect posture. A few people can do one or two of these movements, because many guys only focus on exercising certain parts of the body, and very few people want to make the whole body strong. This is the main mistake people make. Because of this, you will find that although there are people who can do one-arm push-ups, almost no one (except those who have been in the toughest prisons or elite gymnastics training camps) can do all six final poses regularly. arrive. Only a small number of elites can correctly master the skills of these six final poses, and you must be determined to be one of them.

Upgrade Table

Each chapter in 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 styles in order, as well as the upgrade conditions for each style, that is, when you can be sure that you have mastered this style and can start practicing the next style. It is important that bodybuilders follow the recommendations, as rushing for quick results can have negative consequences: poor technique, injuries, and ultimately loss of motivation.

Variations

Each chapter in Part 2 ends with a "Variations" section. There are many different variations of the Six Arts, not all of which are included in the Ten Forms. This is partly because not all variants are suitable for inclusion in an upgrade series, and partly because it is not necessary to include all variants of a certain move in one plan. Give a few examples. Dips work similar muscles to push-ups, so I classify them as a push-up variation. In the past, handstand dips and handstand pushups were related exercises, so I classified them as variations of handstand pushups. Jump squats and box jumps are both explosive squats, so I classify them as variations of the squat. These variations do not replace tenMode. However, it is still necessary to know some variations. You'll use these moves if you want to add a little variety to your fitness routine or if you want to continue exercising despite an injury.