“Prisoner Fitness” is an old and effective way for a buddy who spent 19 years in prison to train with his own weight in the condition of lack of fitness equipment. This buddy named Paul Wade thinks——
A real man can do at least that：
5 one-arm prone
5 one-legged squats
1 single arm pulls upward
5 Suspended Vertical Lifting Legs
1 iron slab bridge
1 single arm handstand
It’s really a great physical condition to be able to do these movements. In “Prisoner Fitness,” Paul Wide kept saying, “No need to go to the gym, no need to use barbells, dumbbells, expensive equipment and other deceptive things.”
In my opinion, he is indeed a form of training that can drive some fitness enthusiasts crazy – self-weight training, but also let some people harvest a healthy form of exercise, that’s enough! Although he doesn’t need any equipment, it opens a door to health for everyone.
For ordinary people, I personally think that the following is a very good state, of course, the movement must be standard.
Full squat: 40
Standard push-ups: 30
Hanging Legs: 20
Lead up: 10
The above can be done in one breath, but you have the basic physique to start self-weight training. But the movement needs standard. Please follow the example.
Note 1: The standard of squatting should be lower than the level of thighs, the end of the movement should be upright, no knee flexion and hip joint should be straightened.
Note 2: Push-ups should keep forearms and arms less than 90 degrees at a minimum.
Note 3: Suspend leg raising to ensure that the body does not shake, no leg lifting knee bending higher than the waist
Note 4: Pull your chin upward to keep your body upright without relay.
Prisoners’fitness is actually a kind of self-weight training. Finally, I hope you all attach importance to self-weight training, recognize and try to use it, join our training plan, become a part of our training, rather than simply arguing about the better, no training must be good or bad, find the training that suits you, and then try. Different training stimulus, to become truly all-round strong