There are great ways to build muscular macho
Marine training is called devil training, but not every man has the opportunity to receive such devil training in person. It is undeniable that the Marine Corps training courses have excellent effects on body modification and physical training.
This set of training exercises is developed from foreign Marine Corps operations. People who do n’t have time to go to the gym can practice fitness and have an enviable figure through the following 10 exercises.
After practicing, I believe you can become a muscular man with muscles.
First, lift your abdomen, raise your legs, and lie on your back with your hands on your hips, and then use your hips as a fulcrum to lift your legs and upper body about 60 degrees, then lower your legs slowly, but do not touch the ground.
You can also lift your feet close to the ground and then open your feet.
Do it over and over again.
If you persevere, you will have a proud 6-pack abs.
Second, pull the thighs sideways as far as possible to adjust your feet open, then squat your body to the right foot, hold the right toe with your right hand, hold the heel of your right foot with your left hand, hold for 20 seconds, slowly stand up, then squat to your left foot, Do the same action, hold the left foot heel with your right hand, and repeat 8-10 times.
Don’t underestimate this action, often you can not only train your thigh muscles, but also improve your “life taste”.
Third, standing up and paddling is the so-called “land swimming”, which is one of the signature actions of the Marine Corps.
This is a must-do for men who want to shape their upper body into a fit line.
Fourth, diving push-up This is a modified push-up, in addition to training strong muscles, it can also strengthen the neck, back, waist, hips, leg bones and fractures.
Open your feet, and your hands spread even further, to the ground.
The chest is lifted, and the upper body is pressed down strongly, but you must not touch the ground. After holding your hands straight for 20 seconds, your head will lean back and bend at the same time, and your legs will be raised., And then raise it again, of course, you have to support it, and finally return to the preparation posture, and repeat 8-10 times.
Fifth, roll back and stretch your hands straight up to lie on the floor.
Lift your feet and bend your head until your hands can hold your toes.
After holding for 20 seconds, hold both hands on the toes of the left foot, and relax the right leg slightly. After 20 seconds, hold the toes of the right foot for 20 seconds, and then slowly return the body to the lying position.
Repeat until exhaustion.
6. When you do this on your crouch and lie on your back, you have to work in one go to get the best results.
Feet are reasonable together.
Squat down with your palms flat against the ground, kick your feet backwards, support your upper body with your hands, then bend and align your body parallel to the ground (keep it up or down or not touching the ground), hold for at least 20 seconds, and finally,Put your feet back into a squatting position, then slowly stand up and repeat 8-10 times.
7. Cross your legs and sit on the floor, straighten your left foot, bend your right leg across your left leg, and pin your left hand to the top right.
Then slowly turn your body to the right and back (right hand can rest on the floor to maintain balance), and hold for 20 seconds when you reach the limit.
After 8 to 10 repetitions, do it again.
Eighth, sit on the floor with hurdles, stretch your right leg forward, and bend your left foot to lower your hips.
Slightly lean forward, hold the left footboard with your right hand and push it backwards. The left hand can be placed on the right thigh to prevent the right knee from flexing. Keep the pull for 20 seconds, then gently relax and repeat 8-10 times., And do it again.
Nine, bend down and raise your hands and feet apart to be as wide as shoulder width.
Bend forward as much as possible, lean forward, while holding your hands tightly together, then slowly raise your hands up to the limit behind the body, hold for 20 seconds, then slowly release your hands, repeat 8-10 times.
Ten, the pelvic discs sit with their feet bent, their feet tightly seated on the ground, their hands clasping their toes.
The upper body is slowly pushed forward and downward by the head until it reaches the limit, and after holding for 20 seconds, slowly restore the body to the ready posture, and repeat it 8-10 times.
This action can be used to warm up before intense exercise.
Although this action is simple, it does not help reduce sports injuries.