Routine: Build muscle quickly with these 6 military exercises

To do this, stand or sit in the correct position on the bench cushion. Don’t overextend your arms, otherwise you could hurt yourself. Breathe in and out as you lift the weight until your forearms are vertical. The effort is greatest if you slowly count to two before your elbows form a 90-degree angle with your upper arms.

3. Pull-ups

This bodyweight exercise is good for your back muscles and biceps.

To do this, straighten your arms and grab the pull-up bar with your palms facing you. Inhale, push your chest forward, and use your arms to lift the exhale, pulling up as far as you can. Ignore the basic rule that your chin should be on the bar, otherwise you can roll your shoulders forward. Return to the extended arms position in a controlled manner and repeat the movement.

4. Intensify

This exercise is good for your legs and buttocks and will help you improve your balance.

To do this, you must use a box, step or bench 50 centimeters high. Stand a few inches from the box and step up with one leg until you are fully upright with both feet, then step down and repeat with the opposite leg. To increase the intensity, you can take some weights. (Also read: With these 4 simple nutrition rules you train much more successfully)

5. Leg raises

This exercise will help you work your abdominal muscles, improve flexibility and balance.

To do this, you need to lie on the floor with your back straight and your hands at your sides (or under your buttocks), raise both legs until they are vertical, and slowly lower them until they are a few inches off the floor. Repeat the exercise by raising the legs again in a controlled manner using the abdominal muscles.

6. Burpees

Burpees are deadly, at least they seem to be. Burpees raise your heart rate and work your arms, back, chest, core, glutes, and legs.

Take a standing position. The four parts of the exercise work as follows:

  1. Bend your legs, place your hands in front of your feet, and squat down.

  2. Support yourself with your hands, jump into a pushup position with both legs, then lower your body.

  3. From the prone position, use both arms to push yourself back into a pushup position and jump back into a squat.

  4. Jump into the air, return directly to the starting position, and then repeat the process.

You can create more intensity by touching your chest to the ground as you lower yourself. (Also read: Stretching exercises – 5 basic exercises to relax muscles in the home office)

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