以下是转的内容

2. Full Pushups
2. 标准俯卧撑

Keep your back and legs straight and aligned—you’ll get all the benefits of planks, but without the boredom!
保持背和腿伸直排列--你会从这一平板姿势受益，但还是会厌倦
Hey, ten pushups is easy right? Everyone can do that, right?
Wrong.
Most people—even coaches who should know better—do them wrong. If you do them the right way—my way—they are tough as hell. For a start, most folks rush their pushups. I want you to eliminate ALL momentum (if momentum is doing the work, your muscles aren’t, right?). I want you to take two seconds up, two seconds down, with a moment’s pause at the bottom position. Secondly, you need to go deep—go down until your sternum is a fist’s width from the floor: no less. (Use books or an object like a softball to guide you, at first.) Third, don’t bounce! When you descend so that your sternum touches your books, it should touch them as lightly as you would kiss a baby on the forehead. This technique (“kiss-the-baby”) is murder, forcing you to control your body FULLY. What else is strength, but control?
Doing pushups this way makes them brutal and incredibly productive as an exercise. If they are too hard for ya, begin doing them on an incline, or even against a wall. Once you find a pushup technique you can perform five reps in, add a rep every workout or two until you can do ten, then make things harder.
10个俯卧撑很简单是吧？所有人都能做是吧？
错！
很多人---即便是懂得多一点的私教----还是做错。如果你用对的方法做--我的方法---他们难的够呛。开始的时候，很多人做俯卧撑很快。我要你去掉所有的惯性（惯性做功了，你的肌肉就没做功对吧？不知道的做功什么意思的你初中没毕业吧？）我要你2秒上，2秒下，中间在最低点停一下。第二，你要下很低--下到你的胸里地面只有一拳的距离，不要更多了。（用本书或者软球来引导你）第三，不要反弹！当你胸骨碰到书的时候，要像亲你家孩子那么温柔的碰它。这个技术是个杀手，要求你完全控制身体。除了力量和控制还有什么？
这样做俯卧撑才真正有效。如果这样太难了，做上斜俯卧撑，或者墙壁俯卧撑。一旦你可以做完全的5次反复，每次训练加1次或2次反复只要你可以做到10个可，然后再加难度。

3. Leg Raises
3. 举腿
Forget what you have probably been told about working “abs”…isolating the muscles, tensing, and performing lots of sets of teeny crunches or machine exercises. Real, functional strength—from hanging on a bar to picking up a fridge—requires not just strong abdominals, but an iron “anterior chain”—that means your hips, abs, intercostals, serratus, obliques and even the deep muscles of the quads. For strengthening your anterior chain perfectly, God gave you a gift—leg raises!
忘记那些别人告诉你的练习腹肌要把肌肉分开练，拉紧，做很多卷腹或器械联系。真正功能性的力量---从挂在横杠上，抬起一台冰箱---要求不光是强壮的腹肌，还有钢铁的前链（帖子开头提过的3条链）---这就意味着要你的臀肌，腹肌，肋间的，锯齿及，腹外斜肌和股四头肌的深处的力量。要强化你的前链。上帝给了你一个礼物---那就是举腿！

分开练腹肌是针对伪君子的，孩子们！
As usual, begin easy. Start with lying knee raises; build to twenty reps. Then extend the legs a little. Then you can tryone-leg leg raises, with the knees locked. Pretty soon, twenty strict leg raises will be within reach, and your abs will be harder than those pathetic crunches could have ever got ‘em. Damn, you’ll be doing these suckers hanging in no time. Six-pack from Hell, here we come…
跟平常一样，开始简单一些。躺着屈膝举腿，做到20次反复了。把腿伸直一点。然后可以试着单腿举腿，膝盖锁住。很快，20个严格的直腿举腿不在话下，你的腹肌也会比那些可悲的卷腹者强的多，很快你会垂悬举腿中有魔鬼6块。

4. Straight Bridge
4. 直桥
The straight bridge is a wonderful exercise for noobs to aspire to master. Whereas leg raises work the entire anterior chain—the muscles at the front of the bod—the straight bridge works the posterior chain. It builds the spinal erectors, reduces low back pain, bulletproofs the spine, trains the hamstrings, and helps heal bad knees. Because the arms are pushing behind the body, this type of bridge also strengthens the “lats” of the back, and the muscles around the shoulder blades—an awesome benefit for those who don’t have a pullup bar. Straight bridges also give ya triceps of steel kid—no more kickbacks necessary.
直桥是对Noob立志追求大师很好的联系。就像举腿是锻炼整个前链---身体前部的肌肉----直桥是锻炼后链的。它锻炼脊椎的肌肉，减少后背疼痛，强化脊椎，锻炼脚筋，帮助恢复受伤的膝盖。因为手臂要在身体后面推，这个形式的桥还强化下背部肌肉和三角肌周围肌肉---对那些没有引体横杠是个很好练习。直桥同样给你钢铁三头肌孩子----不需要额外的练习了。

Once again, alignment is what’s up. Athletes make the straight-body position look easy. It ain’t.
同样的，成直线怎么了。运动员做直桥看起来很容易。其实不容易。
Normally I wouldn’t advise beginners to perform bridges—I think the time and energy is better spent on pulling work, typically on a low horizontal bar. That said, if you don’t have access to a bar, straight bridges can be a good way to work the back muscles.
Bridging can be demanding—so start easy. Commence with short bridges (with the shoulders on the floor), then move totable bridges (straight bridges, but with the knees bent). When ten seconds of perfectly aligned form is easy, start adding seconds—build to 20 seconds, then move to something harder. If straight bridges are too easy, try them with one leg lifted off the floor. That will teach you what your hamstrings were made for.
通常我不建议新手练习桥---我认为这个时间和精力可以华仔拉力训练上，典型的是水平引体。如果你没有横杠，练直桥是很好的锻炼后背肌肉的练习。
桥可以要求很高---还是简单开始。从短桥开始（肩膀着地），然后变型桥（直桥，但屈膝）。一旦10秒钟这个姿势完美了，加秒数---练到20秒，然后再换难点。如果直桥也容易了，试试单腿直桥。那会教会你脚筋是怎么炼成的。

有人提到康复的8原则，那我大概说下吧，我觉得意义不大，因为只要你严格按照囚徒1的稳扎稳打，且你不是在监狱或治安紊乱的地方，你是不会受伤的。8原则如下：
1. 保护自己 - 要有避免受伤的意识，不要冒险做一些没有把握的动作，在安全的地方训练
2. 立即采取措施
（1）保护 - 在已经受伤的情况下，确保自己不会进一步受伤
（2）休息 - 受伤部位得到充分的休息
（3）冰敷 - 用冰敷受伤部位可以缓解肿胀
（4）消炎药 - 用消炎药。。。。
（5）固定 - 用绑带轻轻绑住受伤部位
（6）抬高 - 把受伤部位抬高至心脏以上可以消除肿胀
3. 继续训练没有受伤的部位 - 保持训练没受伤部位有助于加速康复，维持训练状态
4. 把疼痛训练掉 - 由于受伤，你的关节可能会陈旧不堪，因为缺少血液流通。只要训练的时候不感觉疼痛了，用低难度的动作训练受伤部位。
5. 热敷 - 在受伤部为肿胀，血液不流通（没有血色），可以用热包敷（自制）
6. 慢慢恢复训练 - 伤势渐渐好了就要恢复原来的训练计划
7. 有信念！
8. 康复是个学习过程 - 通过受伤了解更过关于你身体的奥秘

3. Twist Hold

上面三组动作为拉伸动作 由易到难