Convict Fitness-The True Book of Power (Chapter 7 Part 1)

Convict Fitness-The True Book of Power (Chapter 7, Part 2)

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Before the 19th century, many cells were basically cages, especially in American prisons, so there were bars on top of the cells. Prisoners in the 19th century could do pull-ups without leaving their cells, but these bars significantly increased the suicide rate among prisoners and were gradually phased out. Nowadays, most prisoners can only do pull-ups on the welded pull-up racks or parallel bars in the yard. Of course, you also need to find a suitable place to do pull-ups. The human body is extremely adaptable, and you just need to pay a little attention to find that you can do pull-ups almost anywhere - rafters, tree branches, heating pipes, even eaves and balconies. If you want to do pull-ups without leaving home, I recommend buying a pull-up bar (inexpensive and available at many places) and attaching it between the door frames. It's better to do pull-ups on a higher object (such as a pipe fixed to the roof) so that your feet can hang naturally. These are also great places to do leg raises to your heart’s content Having said all that, the best equipment for doing pull-ups is the parallel rings mentioned above. You can buy hanging rings, but if you can find sturdy rings that fit your grip, you can also make your own — just tie a sturdy string around each ring and find a sturdy place to hang it stand up.

Bodyweight vs. Pull-ups

Unlike most other exercises (such as push-ups), pull-ups require the lifter to move their entire body. This means that every gram of your body weight has to be pulled up through the entire movement. So the heavier the lifter, the harder it is to progress through the pull-up series. The weight of pure muscles is not an obstacle for you to master the ten pull-up poses, but if you have dozens of extra pounds of useless fat on your body, the prospects for the fifth or sixth pose are slim, unless you have natural strength or movement skills. Not standard. If this is the case, don't worry too much. Follow the ten pull-up series, do whatever you can, and then don’t give up after practice. Do this exercise to the best of your ability—and the other five arts as well—while keeping your diet in check to shed the extra pounds. Where there's a will, there's a way!

Take your time

The pull-up series is more challenging than most of the movements in the Six Arts, mainly because Because you have to rely on your upper limbs to move your whole body. So if you want to progress in the pull-up series, it must take longer than the push-up series (which only needs to move part of the body's weight) and the squat series (which uses strong lower body muscles). It's normal to make slow progress when doing a pull-up series. Even if you train really hard, it sometimes takes months to make a step forward, and that's not a bad thing. Remember, this is only because the strength required for these movements is so high that progress seems slower, but it also means that every little improvement will turn into a huge increase in ability. Your attention should be focused on this, not just thinking about time.

Don’t rush from one movement to the next. This advice applies to all bodyweight exercises. Remember, moving up to the more difficult moves in a series is simply a sign of increased strength. And these increased strength are only actually gained by repeating less difficult movements over time. Rushing upgrades doesn't make you gain power faster.

You should never jump from one exercise to another if your body is not ready, as this will ultimately lead to failure and disappointment. The most successful gymnasts understand this. They learn to love whatever exercise they are doing; they study it, obsess over it, and master the nuances; they really invest time and effort into it as if it is their ultimate exercise. . They are patient and give their bodies enough time to build real strength, and when the time comes they will naturally be able to do more difficult movements. In the long run, if you canDevelop this attitude and you'll do itfaster,Go further.

Pull-Up Series

Many people are particularly afraid of pull-ups and think it is an extremely difficult movement, especially those who are overweight. If you are one of these people, don’t worry. If you start with correct technique, your body will quickly adapt and benefit from the first few poses - it's as if your muscles "remember" the movements and quickly understand what they were meant to do. Same.

The reason why people are afraid of pull-ups is mostly due to misunderstandings and incomplete understanding of the nature of pull-ups. When people talk about pull-ups, they usually only think of one action, which is the standard two-handed pull-up. It is almost impossible for a beginner to perform this movement unless he is unusually strong or very thin and lightweight. It is these misunderstandings that cause many trainers to avoid pull-ups and rely on equipment to strengthen their backs. This is a big mistake. In fact, there are many types of pull-ups, not just the well-known standard pull-ups. There are moves in the pull-up series that are more difficult than the standard pull-up, but there are also moves that are much easier.

The system of this book contains ten kinds of pull-up movements. Among these ten forms, the classic standard pull-up is the fifth form. Don't jump right into standard pull-ups; instead, work your way up slowly, mastering the previous four moves before moving up—each move will gradually increase your strength. That way, when you move up to standard pull-ups, they won't be as difficult - many people even find them easy. However, after mastering the standard pull-up, your journey to strength is not over yet. There are five more exercises to follow. And the end is the most admirable and coveted strength stunt of all times - the one-arm pull-up.

Starting tomorrow, the editor will introduce to you ten types of pull-ups in prisoner fitness. I hope it will be helpful to everyone.