For special forces who are on call at any time, they need to exercise their muscles at all times and exercise safely at the same time. The following freehand exercises can combine several movements at one time, so that you can feel the effective training results without spending a lot of time.
The most effective shoulder muscle + arm training method
Although the action seems simple, it actually takes a lot of effort. This whole set of non-intermittent exercise only lasts 10 minutes, and you can You will feel that the muscles of your shoulders and arms are trained efficiently.
1. Do a standard push-up, then immediately kneel with your upper body upright, and lift your hands upwards slowly 4 times.
2. Do two standard push-ups, then immediately kneel with your upper body upright, and lift your hands upwards slowly 8 times.
3. Do three standard push-ups, then immediately kneel with your upper body upright, and lift your hands upwards slowly 12 times.
4. Do four standard push-ups, then immediately kneel with your upper body upright, and slowly lift your hands upwards 16 times.
Rule of action: Continuously without stopping, for each additional push-up, increase the upward lift by 4 times. After reaching 8 push-ups, the number of push-ups and lifts will decrease in sequence.
Calf + butt training soft squat
Don’t be confused by its name.You think it's gentle, but in fact this action will make every muscle from your butt to your calves work harder, which is a great exercise for your lower body.
1. Stand with your feet and shoulders the same width. Hold an object with one hand to keep your balance (a wall, pillar, or cabinet will work).
2. Keep your hands at an isosceles height, bend your legs and lower your body at the same time. During this process, lean your upper body back, keeping your back and thighs in a straight line.
3. Continue to lean back until your hips have touched your heels and your toes are supporting your body. At this time, use the strength of every part of your lower body (buttocks to calves) to stand up again and restore.
Movement rules: The back and thighs should always be in a straight line without any bend. Once you are familiar with it, you can try doing it on one leg! (Boutique Shopping Guide)