Create a muscle fitness plan for the muscles

Create a muscle fitness plan for the muscles

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.


Lift 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.


Pull the thighs sideways to open your feet, then squat your body to the right foot, hold your right foot toes with your right hand, and hold your right heel with your left hand. Hold for 20 seconds, then slowly stand up, then squat to the left foot, do the same.The action, holding the left heel in the right hand, 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.”


Waist strokes are 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.


Diving Volley Standing This is a modified push-up body that not only strengthens the strong muscles, but also strengthens the neck, back, waist, buttocks and leg bones.

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.The back end is raised higher, of course, it must be supported, and finally restored to the preparation position, repeated 8-10 times.


Roll back and pull your hands up and lie flat 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.


When you do this action, you must get it in one go to get 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 down or touch the ground), at least 20 seconds, and finally,The two feet are reset to form a kneeling position, and then slowly stand up and repeat 8-10 times.


Sitting on the floor with your legs twisted, your left foot is straight, the right leg is bent across the left leg, and the left hand is not 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.


Sitting on the floor with the hurdle stretched out, the right leg straight forward, and the left foot bent the plate down the hips.

Tilt forward slightly, hold the left foot plate with your right hand and push it backwards. Place your left hand on the right thigh to prevent the right knee from bending, keep it for 20 seconds, then gently relax and repeat 8-10 times.Change the side and do it again.

Bend your hands and feet apart and shoulder width.

Try to bend forward as far as possible, with your head as far as possible, while holding 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.
The pelvis disk sits on both sides of the foot, and the two feet sit on the ground, holding both hands on the toes.
The upper body is gently pushed forward and downward by the head to the limit, and after 20 seconds, the body is slowly restored to the preparation posture, and repeated 8-10 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.