This training exercise is evolved from the combat of foreign Marines. Those who don't have time to go to the gym can exercise and have an enviable figure through the following 10 exercises. After practicing, I believe that you can become a macho with muscles.
First, abdomen lift legs
Put your legs together 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 upside down and then open your feet. Repeatedly and repeatedly. If you persist, you will have a proud 6 pack abs.
Second, the side pulls the thigh
Open your feet as far as possible, then squat your body to the right foot, hold your right foot toes with your right hand, and hold your right foot with your left hand. Hold for 20 seconds, then slowly stand up and then squat to the left foot to do the same. Action, 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 is rowing
It is the so-called "land swimming", 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, diving-type push-ups
This is an improved push-up body that not only strengthens the strong muscles, but also strengthens the neck, back, waist, buttocks and leg muscles. The foot is opened as much as possible, and the hand is opened more openly. The hips are lifted, the upper body is pressed down, but the ground is not touched. After the hands are stretched for 20 seconds, the head is tilted back, while the arms are bent and the legs are raised. After a while, the body is retracted. The buttocks are high again, of course, they have to be supported, and finally restored to the preparation position, repeated 8 - 10 times.
Five, after rolling legs
Straighten your hands up and lie flat on the floor. Lift your feet and bend your head until your hands can hold your toes. After holding for 20 seconds, hold your left foot on your toes and relax your right leg.
Six, è¹²ä¼è¶´ç«™
When doing this, be sure to get the best results in one go. Stand with your feet together. Kneeling, palms flat on the ground, kicked back with both feet, hands up the upper body, then arms bent, body parallel to the ground ( keep the chest or knees do not touch the ground ) , at least 20 seconds, and finally, then Retract your feet to form a kneeling position, then slowly stand up and repeat 8 - 10 times.
Seven, cross-legged twist
Sitting on the floor, the left foot is straight, the right leg is bent across the left leg, and the left hand is holding the right knee. 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. Repeat 8 - 10 times, then change the side and do it again.
Eight, hurdles stretch legs
Sitting on the floor, the right leg is straight forward, and the left foot is bent down to lower the hips. The body leans forward slightly, holding the left foot plate with the right hand and pushing it backwards. The left hand can be placed on the right thigh to prevent the right knee from bending, keep the squat for 20 seconds, then gently relax and repeat 8 - 10 times. Change the side and do it again.
Nine, bending over and raising your hand
Stand with your feet apart and shoulder width apart. Try to bend forward as far as possible, keep your head down as far as possible, and hold your hands together, then slowly lift your hands up to the limit behind your body. Hold for 20 seconds, then slowly release your hands and repeat 8 - 10 Times.
Ten, pelvic disk sitting
The feet are bent, the two feet are sitting on the ground, and both hands are holding the 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 to 10 times. This action can be used to warm up before the intense exercise. Although this action is simple, it does not help to reduce sports injuries.
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