The editor has already brought the prisoner Fitness - the true book of power ( Chapter 3, Part 1) and (Chapter 3, Part 2), now we will bring Part 3 for use Benefits of bodyweight exercise.
2. Exercise with your own body weight enhances practical athletic ability
Gymnastics has practicality as its ultimate goal, which is another reason why gymnastics is favored by prisoners. In prison, when trouble strikes you, you have to be able to save the day. "Embroidered pillows" might be useful in nightclubs, but in prison you need a real ability to solve problems on your own.
In fact, we do not need to move the barbell or dumbbells during exercise. Before you can move an object, you first have to move your body. Your legs must be strong so that you can easily bear the weight of your torso during competitive sports such as running and wrestling. In addition, your back and arms should be strong so that you can control your body freely. Unfortunately, many modern bodybuilders don’t understand this. The number one goal of their exercise is to be able to move foreign objects. They may be good at it, but they neglect the most basic goal of moving their bodies. I have seen some "monsters" who can squat 230 kilograms of weight, but they stagger when going up the stairs and are out of breath like an elderly person. I know a weightlifter with an imbalanced body who can bench press 180 kilograms but can barely comb his own hair. These problems will not arise when practicing gymnastics because gymnastics is essentially "training in motion"“Old school, resting exercises will make you an extremely strong person, and no matter how far you practice, you will only be more sensitive and flexible when exercising, rather than slower and stiffer, becauseThe purpose of building muscles is to let them move your body, not to move foreign objects.
3. Exercise with your own body weight will make you infinitely stronger
Gymnastics is the most effective way to exercise, because gymnastics is the human The things your body has evolved to do, they don't just call on individual muscles, but the whole body. That said, gymnastics not only builds muscles, but also exercises tendons, joints, and the nervous system.
The synergy of the muscles and nervous system during movement is why gymnastics can build amazing strength. Influenced by bodybuilding philosophy, many weightlifters believe that angular muscles are the source of strength. But in fact, it is the nervous system that causes muscle cells to "fire", so a person's strength and explosive power are mainly determined by the nervous system. This explains why there is this strange phenomenon: one person can be much smaller than another person, but the actual strength is much greater than the other person. Those who are very strong will tell you that tendon strength is probably more important than muscle size. Gymnastics moves work joints and tendons in a natural way and to a much higher level - than can be achieved through strength training The level is higher.
Another reason why gymnastics can effectively enhance our body's strength is that gymnastics movements can train many muscle groups to work together. For example, squats not only exercise the quadriceps on the front of the thigh, but also exercise the gluteus maximus and gluteus minimus, spine, hips, abdomen and waist, and even the toe muscles need to be involved; and the standard posture The bridge will even affect more than a hundred muscles in our body.
This point echoes the second point mentioned above. The human body has naturally evolved to work in a composite and holistic manner, and many bodybuilding movements, especially those using equipment, will artificially isolate muscles, resulting in uncoordinated muscle development and unbalanced functions. When doing bodybuilding movements and weight training, the movements are often limited to a specific track, which means that only a small area is worked (sometimes even only a single muscle group is worked). But in gymnastics training, you have to move your entire body, whichrequires coordination, balance, and even concentration. All of this while building muscle strengthDeveloped "nerve power".
4. Exercise with your own body weight can protect your joints and make them stronger
In prison, no matter what your No matter how old you are, your body must be strong. Weakness or joint pain can make you vulnerable to attacks from others, even if you look big. You may find this strange, but this is one of the big reasons why many prisoners intentionally do not weight train. One of the major problems with modern strength and resistance training is that it damages joints. The joints of the human body are supported by delicate tissues such as muscle cavities, fascia, ligaments, and bursae. These tissues cannot withstand the impact of high-intensity and heavy-weight training. Some parts of the human body are very fragile, such as wrists, elbows, knees, lower back, hips, spine, neck, etc. Heavy exercise training is especially likely to cause shoulder injuries. If you can find someone who has been lifting weights for a year or two and doesn't have chronic joint pain in any of these areas, you're lucky.
You can stop taking my word for it. Walk into any gym and you will find that weightlifters wrap their wrists and knees with bands made of high-tech materials, tighten their waists, and use fixed bandages on their elbows. Gym locker rooms often smell of peppermint oil and analgesics, which are used to relieve pain. Joint problems are common among bodybuilders, and their abuse of steroids can make these problems worse. However, muscles will increase at an incredible speed, so fast that the joints can't match it. By the time most bodybuilders reach their 40s, the damage to their bodies has become irreversible, and pain has become a part of their daily lives, whether they are still exercising or not.
The reason for the injury is that most bodybuilding movements are unnatural. To focus on building muscle, bodybuilders have to lift extremely heavy weights at unnatural angles of movement. One of the side effects of this is that it puts tremendous stress on fragile joints, which must endure these horrific stresses over and over again. Over time, the delicate tissue is torn, and tendinitis, arthritis and other diseases ensue. Inflamed joints can cause redness, swelling, scar tissue, and even calcification, making the joints more fragile and stiff. The main goal of bodybuilding is to build muscles, and muscles can adapt to heavy weight stimulation faster than joints. This means that the more developed the muscles of a bodybuilder, the more serious the pain problems that follow. If you follow the training introduced in this book step by step, you will not have joint problems. Instead, your joints are strengthened through constant movement. If you have an old joint injury, it may even get better over time. whyAre these gymnastics moves good for your joints? There are two reasons: From a physical point of view, the resistance endured by gymnastics movements will not be greater than the practitioner's own weight, so that the situation of excessive weight-bearing training recommended by the bodybuilding industry will not occur. From the perspective of kinesiology, the primary purpose of the human body after millions of years of evolution is to be able to move flexibly, rather than to lift heavier and heavier foreign objects in the same posture day after day.
A kinesiologist might say that gymnastics moves are more "authentic" than weightlifting techniques. When you move your body, such as doing pull-ups or squats, your muscles and bones automatically adjust to the most efficient and natural movement. Instead, your body has to move as unnaturally as possible when lifting weights in order to maximize the strength of the muscles in those areas. Pull-ups are a great example of the “authentic” nature of gymnastics. Our distant primate relatives used branches to swing around in the trees. Even though humans have evolved to this day, the inherited body structure still exists in the human body, which is why everyone can perform pull-ups quickly and safely. Reasons for training. Bodybuilders use bent-over rows instead of pull-ups, but the human body has not evolved to do this, so many weightlifters can easily injure their spine, lower back, and shoulders when doing this action. Gymnastics movements naturally utilize the joints, allowing them to develop in harmony with the muscles. Over time, your joints will become stronger and stronger, instead of suffering and weakening. As your joint tissue gradually repairs, the old injuries and pain will disappear, and you will be less likely to be injured in the future.