Prisoner's Fitness is derived from old-school gymnastics, and the author Paul Weide is a god of self-respect training. The reason why it is controversial is that its training and upgrading are difficult, excessive and even somewhat extreme, negating the weight-bearing system fitness, model posing, and all the six arts to reach the full level of prisoner partners are almost non-existent.
Training upgrade difficulty is relatively speaking, the front action style is difficult and uneven, take push-ups, from wall push-ups to standard push-ups, in fact, the difficulty is not large, but then many people on the back of the upgrade road are stuck, the sixth type of narrow-distance push-ups are significantly more difficult, you can successfully complete the standard push-ups, but not necessarily you can do a good job of diamond push-ups (narrow-range push-ups), there is incoherence in the upgrade.
Excessive or even some extreme denial of weight-bearing system fitness, this if you have read through the whole book, or roughly browsed it, I believe that this point will not be questioned, many places in the book are completely negating the weight-bearing fitness system, the weight-bearing fitness system is no longer worthless, to the extreme of denial, obviously biased.
Model posing, the book one-arm push-ups, one-arm handstands and other actions, model movements are in an inappropriate position of mechanics, take the one-arm push-ups, the legs are straight up and down, so far have not found that there is a friend can do it in accordance with the way in the book, and even the one-arm push-up body in the official video of prisoner fitness is not straight up and down, although the legs are together but the waist is obviously twisted, this is to maintain the balance of the entire body, usually the single-arm push-ups we see are not merged, Separate feet can be very good and one-arm support body; in addition, the one-arm handstand brace has not yet found that the big cow can not rely on the wall at all to do it, the model's deltoid muscle is weaker, relative to the focus on the deltoid muscle force of this action, obviously a bit far-fetched, not to mention the model's action is more like the triceps of the humerus force dominant!
All the six arts to reach the full level of prisoner partners are almost non-existent, after searching the network, and then go back to reality, almost no find can completely achieve the full level of six arts of the guy, or this is not a slot point, after all, the high place is not cold, this is only a very small number of people can do, perhaps in addition to diligent training, but also need a little athletic talent.
So today's training plan can be used as a test before training prisoner movements, to see if you can complete, which means that you can practice prisoner movements more easily. Of course, these movements are also very good just as freehand training, basically covering most of the key muscle groups of the whole body.
20 under each group × 3 groups
Exercise the hips, quadriceps, large and small legs, and core
2. Bobby Jump
Each group is under 15 × 3 groups
Exercise the hips, core, chest and back
3. Climbers
30 seconds per set × 3 sets
Exercise the core, shoulders, and triceps
4. One-handed push-ups
5 times per hand × 3 sets
Exercise the pectoral, deltoid, triceps, and core
5. Diamond push-ups
Each group is 12 under × 3 groups
6. Handstand braces
Each group is under 8 × 3 groups
Exercise the deltoid muscles, triceps, and core
7. L-shaped support
Each set is 15 seconds × 3 sets
Exercise the core, legs and hips, forearms
If necessary, comment on it, and then I will send a stepback action