Force training method to build muscle macho

Force training method to build muscle macho

The training of the Marine Corps is called devil training, but not every man has the opportunity to personally accept this devil training. It is undeniable that the Marine Corps drill course has excellent effects on body shape modification and physical exercise.

  This training exercise was developed from the warfare of foreign Marines. Those who do not have time to go to the gym can exercise and have an enviable body through the following 10 exercises.

After practicing, I believe that you can become a macho with muscles.

  First, raise your legs and raise your legs and put your back on your back. Put your hands on your hips, then use your buttocks as a fulcrum. Lift your legs and upper body up about 60 degrees, then slowly lower your legs, but do not touch the ground.

You can also lift your feet together and lift them off the ground, then open your feet.

Repeatedly and repeatedly.

If you persist, you will have a proud 6 pack abs.

  Second, pull the thighs to open the feet, then squat the body to the right foot, hold the right foot toes in the right hand, and hold the right heel in the left hand. After 20 seconds, slowly stand up and then squat to the left foot.Do the same thing, hold the left heel with your right hand and repeat 8-10 times.

Don’t underestimate this movement, often do not only can practice the thigh muscles, but also can enhance the “life fun.”

  Third, the waist-wafer is the so-called “land”, which is one of the signature actions of the Marine Corps.

This is a must-have for men who want to shape the upper body into a bodybuilding line.

  Four, the squatting body is a modified volcano, in addition to the exercise of strong muscles, but also strengthen the neck, back, waist, buttocks, leg and bone fractures.

The foot was opened and the hand was opened more open.

The chest is lifted, the upper body is pressed down, but it can’t touch the ground. After the hands are stretched for 20 seconds, the head is tilted back, bending and bending, and the legs are raised. After a while, the body is displaced and lifted., and then raise the height again, of course, also support, and finally restored to the preparation position, repeated 8 – 10 times.

  5. Roll back and pull your hands up and straight down on the floor.

Lift your feet and bend your head until your hands can hold your toes.

After 20 seconds, hold both hands on the toes of your left foot and relax your right leg. After 20 seconds, hold your right toe for 20 seconds, then slowly return your body to a flat position.

Repeatedly exhausted.

  Sixth, when you do this action, you must be in one go to receive the best results.

The feet are close together and reasonable.

Kneeling, palms flat on the ground, kicked out with both feet, hands up the upper body, then bend it, the body is parallel to the ground (keep up or not touch the ground), at least 20 seconds, and finally,Reset your feet to form a kneeling position, then slowly stand up and repeat 8-10 times.

  Seven, sitting on the floor with the legs twisted, the left foot straight, the right leg bent across the left leg, the left hand does not live in the upper right.

Then the body slowly rotates to the right rear (the right hand can be balanced on the floor) and stays at the limit for 20 seconds.

After doing 8-10 times repeatedly, change the side and do it again.

  Eight, hurdling legs sitting on the floor, the right leg straight forward, the left foot curved disk put down the hips.

The body leans forward slightly, holding the left foot plate backwards with your right hand, and the left hand can be placed on the right thigh to prevent the right knee from bending, keeping the pulled state for 20 seconds, then gently relaxing, repeating 8-10 timesChange the side and do it again.
  Nine, bending over and raising your hands and feet apart and slender shoulders.

The body bends forward and leans forward, while the hands are tightly held together, then the hands are slowly lifted up to the limit behind the body. After 20 seconds, the hands are slowly released and repeated 8-10 times.
  Ten, the pelvis disk sits on both sides of the foot, and the two feet sit on the ground, holding both hands and toes.

The upper body is gently pushed forward and downward by the head until the limit is maintained. After 20 seconds, the body is slowly restored to the preparation posture, and repeated 8-10 times.

This action can be used for intense warm-up.

Although this action is simple, it does not help to reduce sports injuries.