这本书是囚徒健身作者曾经提到过的，上个世纪的自重训练，无需器械就能锻炼出强大的体格。

本书使用百度翻译翻译，目的是使大家能看到这本书。

This is the very same method that changed me from a 97-pound weakling and has done the same for millions of other people all over the world.
I would like you to practice Lesson One throughout your entire Course. Likewise follow the valuable food information in Lesson Two all through the Course. Every two weeks I would like you
to add two new lessons to Lesson One. Then drop those two Lessons and take the next two new
ones. For example; Practice Lesson One for two weeks then add Lesson 2 and 3. Practice these
for two weeks then drop Lesson 3 and add Lessons 4 and 5.
After two weeks drop 4 and 5, and add 6 and 7. Continue this until you finish all the Lessons. But
remember to continue the exercises in Lesson 1 and the food information in Lesson 2 all through
the Course. Also, remember as a rule, do all exercises 10 - 12 times (reps) or until you become
tired, unless otherwise specified. Study the written instructions as much as the photos illustrating
the exercises so that you are sure to be doing them correctly. THE DESIRED RESULTS WILL
SURELY COME! NOW, GET GOING ON LESSON ONE!
这是同样的方法，改变了我从97磅的虚弱，并做了同样的数百万世界各地的其他人。
我希望你在整个课程中练习第一课。同样地，在第二课的过程中，遵循有价值的食物信息。每两周我都会喜欢你
给第一课增加两个新的教训。然后放弃这两个教训，然后采取下两个新的
那些。例如，练习一周两周，然后添加第2课和第3课。实践这些
两周后，第3课下课，第4课和第5课。
两周后下降4和5，加6和7。继续这个直到你完成所有的课程。但是
记住继续第1课的练习和第2课的食物信息。
这门课。此外，记住，作为一个规则，做所有练习10到12次（代表）或直到你成为。
累了，除非另有规定。像照片说明一样学习书面指导
练习，这样你就可以正确地做了。期望的结果将
当然可以！现在，上第一堂课！

Yours for Health and Strength, The truest SUCCESS is but the development of self。
In giving you my first lesson, I am assuming that you value Health and Muscular Power sufficiently to be willing to pay for it in the full legitimate price of intelligent persistent labor. You cannot get results without effort on your part. If this is your decision you are invited to follow my
Dynamic-Tension methods of development indicated in this and all succeeding lessons. To succeed in the building of superb HEALTH and STRENGTH you must have POWER OF WILL,
resolutely making up your mind that you WILL follow the instructions no matter what sacrifices
you are obliged to make. You must be HOPEFUL, and expect the results assured you will ultimately be yours. You must have COURAGE and fear nothing. You must have absolute CONFIDENCE in this System. You must have FAITH in yourself and these methods. Then results will
more than satisfy you. And you must have PERSISTENCE. Please remember that weak, spasmodic efforts will get you nowhere. Henceforth THINK Health. Make up your mind that radiant
Health shall be yours, realizing the results will be worth the effort involved. Throw off any tendency to unwholesome influences and keep the mind well occupied with thoughts of Health and
Strength. From now on, you must resolutely curb your impulses, strengthen the good ones and
positively reject those that are harmful.
你的健康和力量，真正的成功只是自我的发展。
在给你们上第一堂课时，我假设你们充分重视健康和肌肉的力量，愿意以智慧的持续劳动的全部合法代价来支付。你不努力就得不到结果。如果这是你的决定，请你跟随我。
动态张力的发展方法表明了这一点和所有后续的教训。要想在健康和力量的建设中取得成功，就必须有意志力，
坚定的决心，不管牺牲什么，你都会按照指示行事。
你必须做。你必须充满希望，并期待结果保证你最终会是你的。你必须有勇气，无所畏惧。你必须对这个体系有绝对的信心。你必须对自己和这些方法有信心。然后结果将
不仅仅是满足你。你必须有毅力。请记住，虚弱、痉挛的努力不会给你带来任何好处。从今以后，我们要健康。确定你的光芒
健康应该是你的，意识到结果是值得付出努力的。抛弃任何有害影响的倾向，保持头脑中充斥着健康的思想。
力量。从今以后，你要坚决控制你的冲动，增强好的冲动。
积极地拒绝那些有害的东西。

In all your bodily activities you are invited to put CONSCIOUS CONCENTRATED EFFORT
INTO EACH MOVEMENT. Perform all your exercises with a WILL. THINK Strength into the parts involved. THINK Power. THINK the muscles are growing larger, stronger, more beautiful,
while you are exercising. Put pep and punch, vigor, vim and snap into every movement! Put life
into your exercises! Don’t ever perform them in a halfhearted manner. Avoid a lazy attitude.
Refrain from dreaming of other things while exercising.
Do not dread them as something to be shunned or skipped through as quickly as possible.
MAKE UPYOUR MIND NOW YOU ARE GOING TO PUT YOUR WHOLE HEARTAND
SOUL INTO EACH DIRECTED EXERCISE, AS GIVEN IN EVERY LESSON. THE
DESIRED RESULTS WILL BE YOURS.
The first series of exercises will consist of those for building a solid foundation for the entire body.
This Lesson will give special methods for developing a strong powerful chest and acquiring great
lung power. THE EXERCISES ARE TO BE FAITHFULLY PRACTICED EVERY MORNING
IMMEDIATELY ON ARISING AND BEFORE RETIRING.
This system consists chiefly of various exercises which aid in the elimination of toxins in the
blood, at the same time building up the tissues, rounding them out, giving muscular power and
health.
Part of the secret of Health and Longevity of life lies in getting rid of poisonous, dead, worn-out
cellular tissue, which if allowed to remain would prevent the perfect functioning of the various
organs. One of the methods by which this dead matter may be eliminated is by properly directed
muscular exercises, such as I am giving you.
You will understand these lessons better if you will read them out loud to yourself in a private
room where you will not be disturbed.
PURE AIR DEEP BREATHING. The very first essential thing to do in securing radiant
HEALTH and physical STRENGTH is the DEEP BREATHING OF PURE OUTSIDE AIR. We
can live without food for many weeks, without water for many days, but we can not live without
air for more than a few minutes. Air is equally a food as fruits and vegetables. As it enters into the
composition of the body, its value cannot be over emphasized. Yet because it is so cheap we
ignore its real value. The first step required is to practice daily, FULL, DEEP LOWER BREATHING. There are some teachers who advocate blowing out the upper chest to an enormous extent,
but this is both useless and injurious because as you get older you neglect the deep breathing with
the result that the cavities of the lungs are unused and this forms a suitable culture medium for
lung troubles and disease. What I advocate is formal deep breathing so that ALL parts of the lungs
are filled to their utmost in proportion to the size of the body without straining。
在所有的身体活动中，你被邀请有意识地集中精力。
进入每一个动作。用意志来完成你所有的练习。把力量集中到所涉及的部分。思考力量。认为肌肉越来越大，更强，更美丽，
当你在锻炼的时候。把PEP和拳击，活力，vim和捕捉到每一个动作！投入生命
进入你的练习！不要以半心半意的方式表演它们。避免懒散的态度。
锻炼时不要做梦。
不要害怕他们会被回避或跳过。
现在就把你的整个心放在心上
每一堂课都有灵魂。这个
期望的结果将是你的。
第一系列练习将包括为整个身体建立坚实的基础。
这堂课将为发展强大的胸部和获得巨大的优势提供特殊的方法。
肺活量。这些练习每天早上都要忠实地进行。
立即出现和退休前。
这个系统主要包括各种运动，有助于消除毒素。
血液，同时建立组织，把它们剔除，赋予肌肉力量。
健康。
生命健康和长寿的秘诀之一是摆脱有毒、死亡、破旧的生活。
细胞组织，如果允许留下，将阻止各种功能的完美运作。
器官。可以通过适当的引导来消除这种死物质的方法之一。
肌肉锻炼，比如我给你。
你会更好地理解这些教训，如果你会大声读出自己在一个私人
你不会被打扰的房间。
纯净空气深呼吸。保护辐射的首要任务
健康和体力是纯净的外部空气的深呼吸。我们
没有食物可以生活很多个星期，没有水很多天，但是我们不能没有生活
空气超过几分钟。空气和水果和蔬菜一样是一种食物。当它进入
身体的组成，其价值不能过分强调。因为它太便宜了
忽略它的真实价值。第一步需要练习每天、充分、低沉的呼吸。有一些老师极力鼓吹上胸，
但这既无用又有害，因为随着年龄的增长，你忽略了深呼吸。
肺空腔未被使用，形成合适的培养基。
肺病和疾病。我提倡的是正式的深呼吸，使肺的各个部分都能呼吸。
与身体的大小成比例地填充，而不受压迫。

PROPER POSTURE
One of my first requirements in developing a MAGNETIC PERSONALITY is the assuming of a
proper bodily posture while standing, walking and sitting. Nothing indicates a REAL MAN more
than the way in which he holds himself. If your chest is sunken and your stomach sticking out,
you cannot stand out as a man with PERSONALITY.
You are especially urged to concentrate on this and make sure that you hold yourself upright,
walk with dignity but without affectation. HOLD YOUR SPINE ERECT. Keep you chin back.
PUT YOUR SHOULDERS FIRMLY BACK. Make them square. HOLD your abdomen in without forcing. Breathe deeply and naturally, walk properly and avoid a slouching attitude. While sitting keep your body erect, keep your feet under your seat, and refrain from flopping down in a
lazy fashion. LOOK ALIVE ATALL TIMES. In this way you FEEL self-confident, successful.
适当姿势
我发展磁性人格的第一个要求是假设
站立、行走、坐姿时适当的身体姿势。没有什么能代表真正的男人
而不是他自己的方式。如果你的胸部凹陷，你的胃伸出，
作为一个有个性的人，你是站不住脚的。
你特别被要求专注于这一点，并确保自己保持正直。
庄重而不矫揉造作。挺起你的脊椎。保持你的下巴。
把肩膀向后仰。让它们成为正方形。不要强迫你的腹部。深呼吸自然，适当行走，避免懒散的态度。坐下时要保持身体直立，双脚放在座位下面，避免跌倒。
懒惰的时尚。永远活着。这样你会感到自信，成功。

You are able to look all the world in the face. You WILL be successful.
At frequent intervals during the day it is an excellent plan to stretch upwards with the hands above
the head. Endeavor to reach the ceiling a dozen times a day. With each effort try still harder to
reach higher. In this way you loosen up all the vertebrae of the spine and prevent the internal
organs from sagging. Try this. After a dozen trials it becomes a habit. Then it is easy to continue it
every day throughout life. It will aid you in maintaining the proper posture for better health and
self-confidence.
By assuming a correct posture while sitting and standing, you help overcome constipation, prevent rupture, fill the lungs with air, and improve every vital organ. This is accomplished by the
muscles and internal viscera having an opportunity to expand and allow the free, normal passage
of blood to all parts of the body, which is hindered when the abdominal region is relaxed and protruding. Bear in mind at all times correct posture for Health, Strength and Personality.
HERE ARE MY SPECIAL EXERCISES FOR DEVELOPING A POWERFUL CHEST
Artists, Doctors, Scientists, Sculptors and Physical Culture Experts have declared that I have the
largest and most perfectly developed pectoral (chest) muscles of anybody they have ever seen.
The tremendous strength of my enormous shoulders and powerful arms is due to my muscular
chest development. My chest measures 47 inches normal - not expanded, ten or twelve inches
more than the average individual’s. Do not despair! I was once known as flat chested. I came to
realize the importance a great POWERFUL chest played in my search for robust health.
Today nobody wants a flat, sunken chest. It is an unmistakable evidence of lowered vitality and a
lack of resistance to disease. You should strive diligently to possess a fine BIG chest for two
important reasons. Firstly, because it gives unusual energy and strength to the entire body, and
secondly, because it adds to the beauty of contour and symmetrical development, giving grace,
poise and self-confidence. A full round chest is an indication of strength, vitality and boundless
energy. It insures a strong healthy pair of lungs; a sound heart, and the promise of a long life.
MASTER METHODS FOR ACQUIRING GREAT INTERNAL STRENGTH.
This series of unique and very effective methods is for acquiring great internal strength and building up your chest and every muscle in your body. Follow instructions faithfully DAY BY DAY,
and perform them all with CONSCIOUS effort, concentrating earnestly on what you do, and you
will be more than delighted with the results. Now for the splendid special exercises I discovered,
which can give you a MASSIVE and POWERFUL chest.
你可以看到整个世界的脸。你会成功的。
一天中的频繁间隔是一个很好的计划。
头。努力达到天花板每天十几次。努力每一次都更加努力
达到更高。这样你就可以放松脊柱的所有椎骨，防止脊柱内部骨折。
器官下垂。试试这个。经过十几次试验后，它变成了一种习惯。那么很容易继续下去。
生命中的每一天。这将有助于你保持适当的姿势，以更好的健康。
自信。
坐立时保持
正确的
姿势，有助于克服便秘，防止破裂，使肺充满空气，改善每一个重要器官。这是通过
肌肉和内脏有机会扩张并允许自由的、正常的通道。
血液流到身体的各个部位，当腹部放松和突出时就会受到阻碍。时刻牢记健康、力量和个性的正确姿态。
以下是我的特长练习
艺术家、医生、科学家、雕塑家和体育专家都宣称我拥有
他们见过的最大和最完美的胸部（胸部）肌肉。
我巨大的肩膀和有力的手臂的巨大力量是由于我的肌肉。
胸部发育。我的胸部测量47英寸正常-不扩大，十英寸或十二英寸
比一般人多，不要绝望！我曾经被称为扁平胸。我来到
意识到一个强大的胸膛在我强壮的健康中的重要性。
今天没有人想要一个扁沉的胸部。这是一个毫无疑问的活力降低的证据。
对疾病缺乏抵抗力。你应该努力奋斗，拥有一个漂亮的大胸脯。
重要原因。首先，因为它给整个身体带来了不寻常的能量和力量，
其次，因为它增添了轮廓的美和对称的发展，给了优雅，
沉着自信。圆圆的胸膛是力量、活力和无限的象征。
能量。它保证了健康的双肺，健康的心脏，长寿的希望。
掌握内在力量的主要方法。
这一系列独特的，非常有效的方法是获得巨大的内部力量，建立您的胸部和每一个肌肉在您的身体。日以继夜地遵照指示，
用自觉的努力去完成它们，认真地专注于你所做的事情，而你。
会更加高兴的结果。现在我发现了精彩的特殊练习，
它可以给你一个巨大而有力的胸部。

Be sure to take these special movements regularly EVERY DAY without fail. Perform these, and
all other movements, where possible, in front of a large mirror, in loose fitted clothing.
One of my secrets of acquiring an enormous chest is persistence of the dipping exercise, which
should be performed as follows:
Exercise 1
Place two chairs side by side about 18 inches apart. Then with a hand resisting on the seat of each
chair, the body extended in a sloping position, feet on the floor, dip down as low as you can
between the chairs, letting the chest down as nearly as possible to the floor. See the photographs at
the end of this lesson. Go down slowly, breathing in and then come up slowly, breathing out.
Bend the elbows as you go down and bring the arms straight as you come up. Continue until
slightly tired. Never perform these exercises until exhausted or you do yourself more harm than
good. A few times in the beginning will soon give you sufficient strength at the end of the week to
double the number of times you are able to do them at first. This exercise can be performed on the
floor; or with the hands on the edge of a desk; or at the side of a bed - wherever you find it most
convenient. The great thing, however, is to perform them REGULARLY. YOU CANNOT GET
ANYWHERE WITHOUT EFFORT. TO SECURE MUSCULAR POWER AND HEALTH
YOU MUST USE DIRECTED EFFORT DAILY. BE SURE TO PRACTICE THIS EXERCISE
EVERY DAY THROUGHOUT THE COURSE. IT IS HIGHLY IMPORTANT, AS IT IS
LAYING THE FOUNDATION FOR OTHER FUTURE EXERCISES.
Exercise 2
Here is another very potent exercise, also one of my favorites. While standing erect, throw the
arms far outward and upward from the sides, in a supreme effort to reach the ceiling at both sides
of the room, and slowly cross the arms downward over the chest, with the left hand stretching far
to the right and downward, and the right hand to the left. Then as far as you can reach, make two
or three efforts to reach further. You should allow the chest to sink inwards and exhale. Then gradually throw the arms upward and outward while filling the lungs to their utmost capacity. Do this
before an open window and continue until tired.
Exercise 3
With your hands placed around an imaginary rope just above the head, pull downwards, tensing
the chest muscles. Keep the hands close together and pull down to the knees, keeping the body
upright. Repeat about 20 times.
一定要每天按时进行这些特殊的动作。执行这些，以及
所有其他动作，在可能的情况下，在大镜子前，穿着宽松的衣服。
我获得一个巨大的胸部的秘诀之一就是坚持锻炼。
应执行如下：
练习1
把两把椅子并排放在大约18英寸的地方。然后在每个座位上用手抵抗
椅子，身体伸展在一个倾斜的位置，脚在地板上，尽可能地低下倾。
在椅子之间，让胸部尽量靠近地板。看照片
这节课的结束。慢慢地往下走，吸气，然后慢慢地上来，呼气。
弯腰弯腰，伸直手臂。继续直到
稍微累了。永远不要做这些练习直到筋疲力尽，否则你会伤害自己。
很好。一开始的几次会很快给你足够的力量在周末结束。
两倍的次数，你可以做到这一点。这个练习可以在
地板，或者用手放在桌子的边上，或者在床边——无论你在哪里找到它。
方便。然而，伟大的事情是定期执行它们。你不能得到
没有努力的地方。保证肌肉力量和健康
你必须每天使用有指导的努力。一定要练习这个练习。
贯穿整个课程的每一天。这是非常重要的，因为它是
为今后的练习打下基础。
练习2
这是另一种非常有效的运动，也是我最喜欢的运动之一。立立时扔
双臂从两侧向外向上抬起，尽力达到两侧的天花板。
在房间里，慢慢地将手臂向下穿过胸部，左手伸向远方。
向右和向下，右手向左。然后尽你所能，使两个
或三努力进一步实现。你应该让胸部向内下沉并呼气。然后逐渐地向上和向外抛出手臂，同时将肺填满最大能力。这样做
开窗前一直持续到累。
练习3
双手放在头顶上方的假想绳索上，向下拉，绷紧。
胸部肌肉。双手紧握，下跪，保持身体。
直立的重复大约20次。

Exercise 4
Lock the middle finger of one hand with that of the other hand on a level with the waist and strain
as if to pull the hands apart. Still pulling, raise both arms up high over and above the head. Make
this as powerful as you can without STRAINING. Repeat till tired.
Exercise 5
Place your right fist in the palm of your left hand on a level with the hips. Have both hands over
the left hip with the left elbow bent. Vigorously push the right hand with the left, resisting with the
right. Now cross over to the right hip with the right elbow bent and push the left hand with the
right, resisting with the left. Alternate and continue.
Exercise 6
While standing erect, hands normally at the sides, bear down the shoulders and arms at the same
time contracting the chest muscles. You can do this exercise frequently during the day, at any time
that you think of it.
Exercise 7
Maintain at all times a correct bodily posture, chest well forward, shoulders set back, chin in and
down, breathing deeply and fully without straining. While sitting in a chair, grasp the seat with
both hands and raise the body slightly, going up and down several times.
The FAITHFUL DAILY performance of these movements will build for you a powerful perfect
chest. I DO NOTADVISE DOING THEM ALLAT ONE TIME, but relax and wait a few
moments between each exercise. Concentrate the mind on the chest muscles while performing the
exercises. Say to yourself something like this: I am now building up a magnificent, powerful chest
and laying a corner stone for perfect radiant Health, and I will therefore continue these exercises
faithfully and persistently every day. The mind controls the body; this thought will help in your
efforts to secure the ideal proportions you desire, and will keep the goal in sight at the same time
giving each exercise added stimulus, pleasure and interest
练习4
将一只手的中指和另一只手的中指锁定在腰部和应变的水平上。
好像要把手拉开。仍然拉动，双臂抬高到头顶以上。制作
这是强大的，你可以不紧张。重复到累。
练习5
把你的右手拳放在左手的手掌和臀部的水平上。双手合拢
左侧髋关节弯曲，左侧肘关节弯曲。用左手用力推右手，用右手反抗。
正确的。现在右肘弯曲到右侧髋关节，然后用左手推
对，向左抵抗。交替继续。
练习6
站立时，双手通常在两侧，同时肩部和手臂向下。
收缩胸部肌肉的时间。你可以在白天，在任何时候频繁地做这个练习。
你想起来了。
练习7
始终保持正确的身体姿势，挺胸挺胸，肩背挺身，下巴入内。
向下，深呼吸完全而不紧张。坐在椅子上，抓住座位
双手微微抬起身体，上下往复几次。
这些动作的忠实表现将为你打造一个强大的完美。
胸部。我不建议每次都这样做，但要放松，等等。
每个练习之间的瞬间。专注于胸部肌肉，同时执行
练习。对自己说这样的话：我现在正在建造一个壮丽有力的胸部。
为完美的辐射健康铺设一块角落石，因此我将继续这些练习。
每天忠心耿耿。心灵控制身体，这个想法对你有帮助。
努力确保你想要的理想比例，并同时保持目标。
给每项运动增加刺激、快乐和兴趣

Now start with your Dynamic-Tension exercises, especially the dipping exercise. Do it as many
times as you can, then relax a while, and do it again. Remember I do 200 daily - See how many you can do WITHOUT STRAINING. In your next lesson, I will tell you how to increase
Muscular Power and Inner Strength by the proper combinations of the most HEALTHFUL foods,
which will be of the utmost importance, because WE ARE WHAT WE EAT! In these days our
diet is of even greater importance than normal.
With best wishes for your progress,
Yours for Perfect Development,P.S. Don’t forget to write and tell me how you are getting along

现在开始你的动态张力练习，特别是浸渍练习。尽可能多地做
尽可能多地放松一下，然后再做一遍。记住，我每天都做200件事，看看没有紧张你能做多少。在下一课中，我将告诉你如何增加。
肌肉力量和内在力量通过适当组合最健康的食物，
这将是最重要的，因为我们是我们吃的！在这些日子里
饮食比正常情况更重要。
祝你进步顺利，
你的完美发展，别忘了写信告诉我你是怎么过的。

Exercise No. 1. Assume position as shown, between two chairs, arms rigid, then bend arms as in the
next picture. Go up and down as many times as possible. Rest. Repeat exercise till thoroughly tired.
Rest and continue again. This must be practiced faithfully every morning and night throughout the
entire course and during life.
练习第1号。假定位置如图所示，两把椅子之间，两臂僵硬，然后弯曲手臂。
下一张照片。尽可能多地上下运动。休息。重复锻炼直到完全疲劳。
休息并继续。这必须在每天早晨和晚上忠实地进行。
整个人生历程。

练习第2号。有力的深呼吸练习。双臂第一空肺
胸部和呼气。现在慢慢吸气，向外和向上挥舞手臂。
在打开的窗户前练习，深呼吸。

练习第3号。拉上一根假想的绳子 图解，胸部和肩部肌肉绷紧。
从肩水平开始向下拉大腿
练习第4号。双手握住手指用力向外拉动
头上和后部。胸部、肩部和颈部都很好。
累到累。
练习第5号。这里有一个
优秀胸部运动Ⅰ
希望你忠实地练习。
如所示，放置拳头
一只手在掌心，向下推
用你所有的力量，强烈用另一只手反抗。练习这个双手。