Devil's Fuck: The training of the Marine Corps to build muscular men is called devil's training, but not every man has the opportunity to receive this devil's training in person. Undeniably, the training courses of the Marine Corps have an excellent effect on body shaping and physical exercise. This training exercise evolved from foreign marine corps combat exercises. People who don't have time to go to the gym can not only keep fit but also have an enviable figure through the following actions 10. After practice, I believe you can become a muscular man. First abdomen, legs up, legs together on your back, hands akimbo, then lift your legs and upper body up about 60 degrees with your hips as the fulcrum, and then slowly lower your legs, but don't touch the ground. You can also lift your feet off the ground together and then spread your feet. Do it a few times more. Perseverance, you will have a proud six-pack abdominal muscle. Second, pull your legs sideways, stand with your feet as wide as possible, then squat down to your right foot, hold the toe of your right foot with your right hand and the heel of your right foot with your left hand for 20 seconds, then stand up slowly, squat down to your left foot and do the same, and hold the heel of your left foot with your right hand for 8- 10 times. Don't underestimate this action. Doing it often can not only exercise thigh muscles, but also enhance "life interest". Third, rowing straight waist is the so-called "land swimming", which is one of the signature actions of the Marine Corps. This is a necessary exercise for men who want to shape their upper body into bodybuilding lines. Fourth, diving push-ups This is an improved push-up, which can not only exercise strong muscles, but also strengthen the toughness of the neck, back, waist, buttocks and legs. Spread your feet as far as possible, and spread your hands wider. Lie down. Hips are tilted, upper body is pressed down hard, but touching the ground is not allowed. Hold hands straight for 20 seconds, then head back, arms bent and legs raised. After holding for a while, the body retracts to push-ups, and the hips are tilted again, of course. Finally, return to the preparation posture and repeat 8- 10 times. Fifth, the back leg is straight and flat on the floor. Lift your feet and bend over your head until your hands can hold your toes. After holding for 20 seconds, hold the left toe with both hands and relax the right leg slightly. After 20 seconds, keep the tip of your right foot for another 20 seconds, and then slowly restore your body to a flat posture. Do it again and again until you are exhausted. 6. When you do 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, lift your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees off the ground) for at least 20 seconds. Finally, retract your feet to form a squat posture, then stand up slowly and repeat 8- 10 times. 7. Sit cross-legged on the floor, with your left foot straight, your right leg bent across your left leg, and your left hand not holding your right knee. Then slowly turn your body back to the right (your right hand can be balanced on the floor) and hold it for 20 seconds when you reach the limit. Repeat 8- 10 times, and then do the other side. Eight, the hurdle leg sits on the floor, the right leg is straight forward, and the left foot is bent under the hip. Lean forward slightly, hold the left foot board with your right hand and push back. The left hand can be placed on the right thigh to prevent the right knee from bending. Keep stretching for 20 seconds, then relax slightly, repeat 8- 10 times, and then do the other side. 9. Bend over, raise your hand, and stand with your feet shoulder width apart. Bend forward as much as possible, keep your head down as much as possible, and put your hands together at the same time. Then, slowly raise your hands to the back limit for 20 seconds, then slowly let go of your hands and repeat 8- 10 times. Ten, pelvic sitting posture, your feet are bent, your feet are close to the ground, and your toes are supported by your hands. The head drives the upper body to press forward slowly until it reaches the limit. After 20 seconds, the body slowly returns to the preparation posture and repeats 8- 10 times. This action can be used to warm up before strenuous exercise. Although this action is simple, it is not helpful to reduce sports injuries.