← All posts tagged Уэйд

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Training is a serious business in prison. It certainly helped me stay sane, and I know a lot of other guys who would say exactly the same thing. It was something real, something we could look forwards to. No matter how insane the rest of the day got, training was like a rock, a stable place in a crazy world. Whatever else we might have lost being on the inside, training sessions were a time when we could gain something very significant-not just health and fitness, but self-respect. You add a rep here; improve your technique there; move up to a harder exercise. It's logical. Meaningful. It makes sense. You're always moving forwards, always in control. For me, that's a very special, powerful thing. You have to be really into it to understand what I mean. A lot of you who are also into exercise will probably be nodding your heads. You'll understand.

Дочитал книгу. Очень хорошая, буду впредь всем её рекомендовать.

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Третья глава — "Self-coaching" — самая важная. Без неё остальная книга не даст вам того, чего вы хотите. Куски приводить бессмысленно, если уж взялись за эту систему, прочитайте третью главу целиком сами.

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A lot of guys are eager to start training as hard as possible. Hard training is important, but patience is important too. I always advise people new to calisthenics-no matter how strong they are-to begin with the first exercise. That's right. Start your training with Step 1 of every single movement of The Big Six. Resist the urge to jump in at Step 3,4,5 or even 6. Start with the easiest possible exercise, and gradually pick up the intensity. Give yourself at least four weeks until you are working hard, and perhaps two months until you are going nearly full bore.

Many people will think this is too slow. They will be sure that the earlier exercises are just too easy. But starting at the very beginning will bring greater benefits in the long run. It will strengthen the joints, teach coordination, balance, timing and cadence. It will develop good core strength and kick-start the motivation for harder exercises.

Getting really strong through calisthenics is not a fad for teenagers. It should be something you benefit from for your whole life. Devoting a few short weeks to mastering the basic, easy exercises doesn't seem like much time in that context, does it?

Уу. :-/ А я уже начал с 5-х этапов заниматься. Сегодня исправлюсь.

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If you are one of these guys who has a barbell set at home for fitness and strength, you would do well to sell it and buy a cushioned mat to train your spine on instead. I realize that this suggestion seems so far from the current bodybuilding-style culture of strength and fitness that it seems almost funny. But I'm not joking.

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If I had to name the most important strength-building exercise in the world, it would be the bridge. Nothing else even comes close.

Squats build big strong legs, pushups develop your chest, pullups create thick lats and biceps, and so on. There are any number of exercises that will build large, impressive muscles if you know how to perform them properly. There are hundreds of superficial, glossy books devoted to training the big, showy muscles of the body. But back bridging-the art of training the muscles of the spine for steel-like strength and elastic flexibility-is virtually unheard of. You won't see rows of guys in the gym, bridging. Fitness writers hardly ever waste any ink on this ancient exercise, preferring to focus on arm, ab and torso training. In fact, so few athletes know how to do bridging properly, that it's practically a secret technique!

Why is this? Most of it has to do with the modern culture of appearance over ability. Guys today have been brainwashed by bodybuilding philosophy. Nobody ever turns round and hits a "spinal muscles" pose. People today only care how big your arms are. When trainees get together and talk about muscles, the first question is usually how big are your arms? not how strong are your spinal muscles?

This is a real shame, because the spinal muscles are far more important for strength and athleticism than the biceps. In fact, your spinal muscles are the most important voluntary muscles in the body, bar none.

Справедливо.
Вообще мне очень нравится то, что он пишет. Просто, понятно, логично.

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Просто два имени: Leo Robert и Zabo Koszewski.
И цитатка бонусом:

Roman chair training is a more intense modification of incline sit-ups. Hook your legs under something that will also support your thighs, so you can hang backwards with nothing supporting your torso or hips. Doing sit-ups from this position means that your midsection has to exert much greater force to control the trunk in the bottom position; you can also go back further than in regular or incline sit-ups, so the range of motion is increased. This exercise was a favorite in the golden days of American bodybuilding, from the thirties to the fifties. If you look back to photos of guys from those days-men like Zabo Koszewski or Leo Robert-you'll see that the lifters back then had incredibly well-built midsections, both tighter and more muscular than modern drug-built champs. The technique usually requires a special apparatus, but not always. In prison we would sit and lower ourselves sideways over a chair while another guy held our feet. I've seen guys in the ghetto jump up and hook their legs through a basketball hoop to do Roman chair work! I wouldn't recommend this, but it does go to show that where there's a will, there's a way. If you are resourceful, the whole world can be your gym.

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• The notion that lots of sit-ups will give you defined abs is an old wives' tale. Muscle definition is the result of leanness-absence of fat. Fat loss occurs proportionately over the entire body. You can't lose fat from one area just by working it excessively, so don't waste your time.
• If you want "ripped" abs, forget high reps. Stick with progressive strength work on leg raises to make your abdominal muscles thick and strong, and then diet off the fat to reveal the definition.
• Most modern abdominal programs include numerous isolation exercises such as side crunches and cable twists to work the abs "from all angles." These mini-exercises do nothing for fitness and don't effect your abdomen one iota. Comprehensive waist development comes from working progressively on multiple exercises which train the whole body.

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Уэйд отжигает про мышцы брюшного пресса:

This is the modern "vision" of the six-pack: a fluffy little set of abs and a skinny waist-preferably hairless and tanned. Do you know what that sounds like to me? The midsection of an underage Brazilian rent boy. If you are into that kind of thing, fair enough. But I'm not. Your waist is about more than just appearance. It should be about much, much more. Let me introduce you to my vision of what a man's midsection should represent-not a pretty teeny set of abs, but a goddamn six-pack from hell!

A six-pack from hell consists of:
• An incredibly powerful midsection-highly trained not just in the central abdomen, but in all the muscles of the waist; the obliques, transversus, psoas, intercostals and serratus. A dynamite midsection that actually makes the whole body stronger.
• A supremely functional, flexible waist and hips that add power not only to the spine, but which can lift the legs up with incredible explosive force during jumping, kicking, climbing or any other gymnastic or athletic motions.
• A stomach wall so thick and well-trained that it can fend off blows to the breadbasket-muscles so strong that they will actually hurt an attacker to punch or kick!
• A lean gut that supports the internal organs so perfectly that even important functions like respiration and digestion become permanently efficient and healthy.
• Thick, scarily well-developed abdominal muscles that look more like bricks on a building than cute "fitness model" abs.
These are the qualities the convicts 1 know are looking for from their training. If you are only interested in six little, square abs that look like they belong to a young boy or a swimmer, skip this chapter and go back to the infomercials and guy's fitness magazines. If you want a six-pack from hell, keep reading.
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Crunches only became popular after the steroid era of bodybuilding was in full swing. This happened because steroids don't only cause the arm, chest, back and leg muscles to grow-they also cause the stomach wall and the internal organs to swell in size. Whereas a drug-free athlete could never develop an oversized waist through training, many steroid-taking athletes from the seventies and eighties did, the result being an ugly, muscular paunch that is now known as a "roid gut." An even thicker, more powerful stomach wall was the last thing these guys wanted. So they stopped directly training their midsections with effective exercises, and the "crunch" was born-a pathetic isolation technique that is designed merely to tense and gently tone the front of the abdomen, to prepare this area to be posed during competition. The crunch is totally impotent to add any real athletic function, muscle or strength. But modern bodybuilders don't care-they are only desperate to reduce the size of their artificially bloated waists.

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As mentioned above, squatting works a lot of muscles-including the largest muscles in the body. This is a big benefit, but the down side is that the exercise requires a lot of effort. That's one of the reasons the squat has gradually become less popular, and numerous alternatives have been developed. Grit your teeth, and tough them out. Over the months, the body and mind will adapt to the pain, and the exercise becomes more tolerable. Heck, you'll even learn to love it. (Maybe.)

Да. Всё так. Никто не любит приседания, в каком бы зале вы не спросили.

Libertarian

The benefits of mastering the one-leg squat are enormous. The first obvious benefit is strength. If a 200 lbs. man learns to squat on one leg, it's essentially the equivalent of performing a two-leg squat with 200 lbs. on his back. Barbell squats only develop the muscles at the back of the hips, but one-leg squats simultaneously work the muscles at the front and side of the hips, due to the raised position of the non-squatting leg (see figure 40 for an example.) This ensures harmonious development and prevents the recurrent hip problems that tend to plague barbell squatters. Balance is another major benefit. Hardly anybody has to stand on one leg during the course of a day, and as a result, very few people realize how much equilibrium it requires. Training the muscles hard while moving up and down-and huffing and puffing-is an incredibly intense coordination workout. Squatting on one leg is also much more functional than the two-leg barbell variety, because in nature, most movements involve favoring one limb at a time. Think of kicking, hopping up onto something, climbing, etc. The fact that bodyweight squatting is a more natural type of movement than squatting with an external load also means that the body recovers quicker between sessions. Surprising, but true. One-leg squats even encourage improved mind-body connection and mental focus, because the legs are performing radically different tasks throughout the exercise. Without doubt, single-leg squatting beats barbell squatting-hands down.

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Whoever you are, the ability to perform full one-arm pushups deeply, slowly and for reps-with picture perfect form-is an incredible achievement. Unless you are over seventy years of age or are carrying a permanent disability, you will be able to achieve this goal if you diligently work through the ten steps as outlined in the previous section.

How swiftly you achieve this goal is another matter. It will depend on your dedication, your body fat ratio, your arm length and natural strength, amongst other things. Only one thing's for sure-grit your teeth and put the work in, and you'll achieve where others fail. But perfection is a journey, not a destination. Where you chose to go when you become master of the one-arm pushup depends upon your goals.

One possibility could be to increase your reps. You'd be surprised how easy it is to do this once you've mastered a bodyweight technique-just a rep every workout or two, and before long your stamina will be through the roof. For determined trainees, two sets of fifty repetitions are an impressive but achievable medium-term goal.

Two sets of fifty is an amazing achievement. It should be considered an elite level of mastery. If you get to that level, you'll be able to challenge virtually any athlete in any gymnasium to the world and they'll be unable to match you. But for a dedicated athlete with good potential, the ultimate muscular endurance goal has to be one hundred reps. You read that right-one set of a hundred. Lifting the bulk of your bodyweight one hundred times with only one arm might sound like something only a super-hero could do, but it's achievable with training. At the time of writing, the Guinness World Record for most one-arm pushups over thirty minutes is held by Canadian athlete Doug Pruden. He cranked out a phenomenal 1382 repetitions! So there's really no excuse why a motivated trainee can't achieve a hundred reps with training.

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Вот вам «большая шестёрка» упражнений с таблицами − cs10529.vk.me Пользуйтесь на здоровье. Повторения, как уже писалось выше, делать медленно. Две секунды на движение туда, пауза в одну секунду, две секунды на движение обратно. Переходить на следующий этап только по достижении столбца "progression".
За всеми пояснениями отправляю вас в книгу, там слишком много мелких советов, чтобы все их приводить здесь. Цельные куски продолжу постить, если ещё попадутся.

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Про отжимания:

Being able to do pushups fast definitely has its benefits. Quick movements stimulate and train the nervous system by a mechanism called the "myotatic reflex." If you are competitive, many pushup events have a time limit, so the faster you can do the exercise the more likely you are to win. Besides, it's just good to know you can move your muscles fast. For these reasons, once in a while-when you are beyond beginner level and your joints and muscles are conditioned-you should do some work with higher speed pushups. However advanced you are, be sure to increase your speed gradually, over a few sessions, to allow your body to adapt.

A couple of fast sets every few workouts will be good for athleticism and vanety. But despite this fact, the majority of your pushups should be done relatively slowly; for a count of two seconds down to the bottom position, a one second pause, and two seconds back up to the top position before immediately descending again.

There are two reasons why you should try to cultivate this kind of steady pace. Firstly, smooth technique develops higher levels of pure strength. When you move explosively, you inevitably rely on momentum during some portion of the movement. If momentum is doing the work, it means your muscles aren't. It's also far easier to cheat when you perform a motion quickly. We've all seen people "bouncing" out of the bottom position of exercises, because they lack the pure muscle power to move themselves.

Secondly, human joints adapt much better to regular movements than explosive ones. There's less risk of chronic or acute injury. Fast movements are pretty safe to use from time to time, but only once your joints have adapted to the regular, smoother-paced techniques. Explosive motions can be a useful adjunct to your trainmg if you wish, but they shouldn't become the mainstay. People who exclusively train fast wind upwith aches and pains and crackling joints sooner rather than later.

Оказывается, я уже видел упражнения, которые Уэйд предлагает. Теперь настала пора ознакомиться с теорией и системой.

Libertarian

And these are the trainees who keep at it! Ninety percent of those who join a gym quit within two months due to lack of results. But who can honestly blame people for getting de-motivated with such lackluster results, from methods that-to cap it off-are boring, too?

Back in California In the fifties, there was a chain of gyms offering lifetime memberships for a modest fee. By "lifetime," I mean it-people paid an up-front lump sum, and could train at the gym any time, for life. Sound like a good deal? It was-for the gym owners. More than 99% of those who took the offer joined and quit after a few months, never to come back. The gym owners, of course, understood the business and knew full well that this would happen. The flunk out rate has always been the same with gyms — astonishingly high.

Отличный бизнес-план! Надо бы запомнить.

Libertarian

Kill the Gym
So let's ignore the pros and modern-day Olympians for right now. For a while, let's also ignore convicts and their training methods. What about everyone else? The rest of us are told-by the magazines, TV shows, fitness gurus and even government health agencies-that if we want to shape up, we need to "get to the gym." What does this entail? Generally speaking, it involves two things these days; cardio machines and weights work — either free weights, or expensive resistance machines.

It's difficult to think of anything more futile, depressing and tedious than the cardio machine section of a modern gym. You've all seen the drill; rows and rows of gym members silently rowing nowhere, spinning their wheels or stepping up non-existent stairs with very little intensity and winning hardly any gains by way of real-world results.

And as for the weights work? There tend to be two types of approaches to this. Firstly, there's the generalized, feminine "toning" attitude--get into a machine on its lowest setting or pick up the teeniest dumbbells you can, and begin the monotonous counting. This charade might look good in a chrome-clad gym if you are covered in spandex but trust me, it does zero for your health and absolutely nothing for your fitness and conditioning levels. Then there's the "macho" school of weight-training; heavy bench presses and plenty of biceps curls are the rule, here. Never mind that these exercises ruin the joints and actually do little for genuine functional strength; never mind that modern "bodybuilding" either neglects or damages those muscles which are most crucial for authentic power and athleticism-the spinal erectors, the waist, the hands and feet, the neck, and the deeper tissues of the human system like the transversus or rotator cuff muscles. As long as you look pumped up in a T-shirt, that's all that matters, right?