This set of training exercises evolved from the combat exercises of the foreign Marine Corps. 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 the abdomen and raise the legs

Lie on your back with your legs together, put your hands on your hips, and then use your hips as a fulcrum to lift your legs and upper body up about 60 degrees, then slowly lower your legs without touching the ground. You can also lift your feet together off the ground and then spread them apart. Do this multiple times. If you persevere, you will have a proud six-pack abs.

2. Pull the thighs sideways

Stand with your feet as wide as possible, then squat down toward 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, and then squat toward your left foot. 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. Straighten your back and row your hands

It 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.

IV. Diving push-up

This is a modified push-up that can not only build strong muscles, but also strengthen the muscles and bones of the neck, back, waist, hips, and legs. Open your feet as far 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 rolling and leg pull

Lie flat on the floor with your hands stretched 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 legs and 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 repeating 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 place 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. Sitting 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 your 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.