Eating alone will not make you strong, you will only gain weight
So you need to exercise the following methods. I hope it will help you, but you must persist
Special Forces Armed Muscle Training Method
The training of the Marine Corps is called devil training, but not every man has the opportunity to receive this devil training personally. It is undeniable that the training courses of the Marine Corps are very important for body modification and physical exercise. Have excellent results.
This set of training exercises evolved from the combat exercises of the Marine Corps abroad. People who do not have time to go to the gym can practice the following 10 movements to not only keep fit but also have an enviable figure. . After practicing, I believe you will become a muscular man.
1. Tighten your abdomen and raise your legs
Lie on your back with your legs together, put your hands on your hips, then use your hips as the fulcrum to lift your legs and upper body upwards about 60 degrees, and then Then slowly lower your legs, but do not touch the ground. You can also lift your feet together off the ground and then spread your feet apart. Do this multiple times. If you persevere, you will have a proud six-pack abs.
2. Pull the thigh sideways
Stand with your feet as wide as possible, then squat down to your right foot, hold the toes of your right foot with your right hand, and the heel of your right foot with your left hand. After holding for 20 seconds, stand up slowly, squat to your left foot again, do the same action, hold the heel of your left foot with your right hand, and repeat 8-10 times. Don't underestimate this action. Doing it regularly can not only build thigh muscles, but also increase the "interest in life."
3. Back-up rowing
This is the so-called "land swimming", which is one of the signature moves of the Marine Corps. This is a must-do exercise for men who want to build a toned upper body.
4. Diving push-up
This is an improved push-up. In addition to building strong muscles, it can also strengthen the neck, back, waist, hips, and legs. Strength of muscles and bones. Open your feet as much as possible, open your hands even wider, and lie down on the ground. Lift your buttocks, press your upper body down hard, but do not touch the ground. After holding it with your hands straight for 20 seconds, tilt your head back, bend your arms and raise your legs. After holding for a moment, return your body to a push-up position. , then raise your buttocks higher, of course you have to hold them up for a while, and finally return to the ready position, repeat this 8-10 times.
5. Back roll and leg pull
Lie flat on the floor with your hands straight upward. Lift your feet and bend over your head until your hands can hold the toes of your feet. After holding for 20 seconds, hold the toes of your left foot with both hands, and relax your right leg slightly. After 20 seconds, hold the toes of your right foot for another 20 seconds, and then slowly return your body to a lying position. Repeat until exhaustion.
6. Crouch and Stand
When doing this action, you must do it in one go to get the best effect.
Stand with your feet together. Squat down, put your palms flat on the ground, kick your feet back, support your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees from touching the ground), hold for at least 20 seconds, and finally, again Retract your feet to form a squatting position, then stand up slowly, and repeat this 8-10 times.
7. Cross-leg twist
Sit on the floor, straighten your left foot, bend your right leg across your left leg, and pin your right knee with your left hand. Then slowly turn your body to the right and rear (your right hand can be supported on the floor to maintain balance), and hold for 20 seconds when it reaches the limit.
After repeated 8-10 times, switch sides and do it again.
8. Hurdle and stretch your legs
Sit on the floor, straighten your right leg forward, bend your left foot and put it under your hip. Lean forward slightly, hold the left foot with your right hand and push back. Place your left hand on your right thigh to prevent your right knee from bending. Maintain the stretching state for 20 seconds, then relax gently, and repeat 8-10 times. , switch sides and do it again.
9. Bend over and raise your hands
Stand with your feet shoulder-width apart. Bend your body forward as much as possible, keep your head as downward as possible, and hold your hands together tightly. Then slowly raise your hands behind your body to the limit. After holding for 20 seconds, slowly release your hands and repeat 8-10 times. Second-rate.
10. Sit cross-legged with pelvis
Sit on the ground with your feet bent and the soles of your feet close together, and hold the toes of your feet with both hands. Drive the upper body with the head and slowly press forward and downward until the limit. After holding for 20 seconds, slowly return the body to the ready position and repeat 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.
Training of Chinese special forces:
1: Get up at 5:30 in the morning, add 20 kilograms of weight to each person and run 5,000 meters.
2: 8:00 Training to go up and down the hook ladder 300 times. Cross the 30-meter barbed wire fence 300 times back and forth.
3: Go to the gym at 10:00: 150 times of 15kg dumbbells, 100 times of pull-up machines, and 100 times of arm strength bars.
4:13:30 Anti-exposure physical training: Hold the AK47 horizontally, hang a brick from the muzzle with a rope, and stay in the sun without moving for 2 hours. -
5: 16:00 Training for one hour of target shooting, followed by practice of falling skills "jumping back 1.5 meters high and hitting the cement floor with your back" Sanda, hard qigong, etc. .
6: Half an hour after a meal, continue to run 5,000 meters with a load of 20 kilograms (equivalent to 12.5 laps of a regular 400-meter track)
7: Swimming training once every three days: Wearing a thick military uniform and Jiefang shoes, swimming 5,000 meters in one breath "equivalent to 50 rounds of a 100-meter regular swimming lane"
8: Chinese-style triathlon once every 5 days: running 2,000 meters with weights , swimming 2000 meters and cycling 2000 meters.
9: Cross-country marching training of 25 kilometers with a load of 30 kilograms once every 7 days.
10: Skydiving training once every 15 days: jump from an altitude of 8,000 meters.
12: Field survival training once every 30 days
U.S. military training method for special forces
First week
Monday A 100 swimming, no Stop and do not touch the bottom and walls of the swimming pool.
B Marching with a heavy load (1/4 of the body weight) takes 45 minutes and covers a distance of 3 kilometers. This can be done along the road, or through the villages.
Tuesday A Cycling, heart rate is 70% of maximum heart rate.
B Skip rope for 10 minutes without resting in between.
Wednesday A 3 sets of maximal push-ups, time 30 seconds
B 3-kilometer long run (medium speed, time 8-9 minutes)
C 3 Group rope climbing, 5km march, 1 hour and 15 minutes along the road/1 hour and 40 minutes through the village
Thursday A Cycling, heart rate 70% of maximum heart rate
B 40 yard dash (***10 reps, 30 seconds rest between sets)
C 150m swim
Friday A 5km march, time 1 hour 15 minutes along the road /1 hour and 49 minutes through the village
Saturday A 3 sets of maximal reps of sit-ups and push-ups (each set is 30 seconds)
B 3 sets of maximal reps of pull-ups Up
C 200-meter swim
Rest on Saturday
Second week
Monday A 8-kilometer march, time 2 hours Road/2 hours and 40 minutes through the village-
Tuesday A Cycling, heart rate is 70% of maximum heart rate, time is 20 minutes
Wednesday A 3 sets of maximal number of sit-ups, Push-ups and pull-ups (30 seconds as a cycle)
B 5-kilometer long-distance running (medium speed, time 8-9 minutes)
C 3 groups of 30-50 each Squat for 1/4 of your body weight, squatting until your thighs and calves are perpendicular to each other
Thursday A 300-meter swim Friday A 10-kilometer march, time is 3 hours along the road/4 hours Crossing the village (the weight is 1/3 of the body weight)
Saturday A 3 sets of maximal number of sit-ups, push-ups and pull-ups (35 seconds as one cycle)
B Cycling, heart rate is 80% of maximum heart rate, time is 20 minutes!
C 150-meter swimming-
Third week off on Saturday
Monday A 3 Set the maximum number of sit-ups, push-ups and pull-ups (40 seconds as a cycle)
B 4-kilometer long-distance running (medium to fast speed, 7-8 minutes).
< p>C 4 groups of 50 deep squats each, with the weight being 1/3 of the body weight, squatting until the thighs and calves are perpendicular to each otherTuesday A Cycling, heart rate is 80% of the maximum heart rate, time 20 minutes
B Jump rope for 12 minutes without rest
Wednesday A 12km march, 3 hours along the road/4 hours through the village (the load is 1/3 of the body weight )
Thursday A 400-meter swimming
Friday A 4 sets of maximal number of sit-ups, push-ups and pull-ups (40 seconds as one cycle)
< p>B 6-kilometer long-distance run (medium-fast, time 7-8 minutes)Saturday A Cycling, heart rate is 80% of maximum heart rate, time 20 minutes
B Rope skipping for 10 minutes without a break
C 150-meter swimming
Rest on Saturday
Fourth week
Monday A 8 Kilometer march, time 2 hours along the road / 2 hours and 40 minutes through the village (the weight is 1/3 of the body weight) Tuesday A 400-meter swimming
B 4 sets of maximum number of parallel bars
C 4 sets of maximal number of sit-ups, push-ups and pull-ups (40 seconds as one cycle)
Wednesday A 6-kilometer long run (medium to fast, time 7-8 minutes)
B 3 sets (8-12 times) leg press, leg curl, leg extension
Thursday A 4 sets of maximal number of sit-ups, push-ups and pull-ups (40 seconds (for a cycle)
B Bike, heart rate is 85% of maximum heart rate, time is 25 minutes
Friday A 12km march, time is 3 hours along the road/4 hours through Village (the weight is 1/3 of the body weight)
Saturday A 4 sets of maximal number of sit-ups, push-ups and pull-ups (40 seconds is a cycle)
B Jumping rope 15 minutes, no rest in between
Rest on Saturdays
Monday of the fifth week A 3km long run (fast, time 6 minutes)
B 500m swim
C 3 sets (8-12 times) leg press, leg raise, leg curl, leg extension JL <}9K
Tuesday A, skipping rope for 12 minutes, no rest in between
Wednesday off
Thursday A 500-meter swim
B 4 sets of extreme reps parallel bars
Friday A 18km march, time 4 hours 30 Minutes along the road/6 hours through the village (weight-bearing is 1/3 of body weight)
Saturday A 4 sets of maximal number of sit-ups, push-ups and pull-ups (40 seconds is a cycle)
p>B Skip rope for 12 minutes, no rest in between
Rest on Saturday