6 military exercises that will help you gain muscle fast
Training like a military man may destroy you physically, but all that effort will pay off when you have huge muscles.
The military follows some of the most brutal workout routines in the world (especially those in the United States), and many sports coaches and fitness fanatics who are constantly looking for new challenges have incorporated some military exercises into their workouts. The goal: burn more fat, gain more muscle and do it fast.
If you watch the military train (and see the burpees they do), you might think that they are people who like to suffer and torture themselves, masochists. But when we see the physical results of these "tortures", we would almost want to include certain movements in our sports routine.
The US Army, for example, has a fitness test that has defeated many sports experts who have tried it. The test is as follows: 2 minutes of push-ups, 2 minutes of squats and a 2 mile run. It was designed to determine if a person is fit for basic military training.
Nick Symmonds, a former Olympian, recently tried the military test and documented his attempt in a video where he showed that while many of the exercises look easy, they really aren't. They push people to their physical limits. They work muscles in ways they're not used to. The result: potentially faster muscle development.
But the test is only the first part. Next comes a training program (along with a rigorous diet) that includes highly effective exercises? Exercises that should find a place in your sports routine. Military-style training can wreck you, make you feel sore and dry - Symmons has been there - but the results should come quickly and your efforts, tears and sweat won't seem in vain.
Here are the 6 military exercises that give the best physical results. Effective movements to burn fat and gain muscle in record time.
Alternating Biceps Curls
This exercise is ideal for working the biceps, brachioradialis, deltoids and upper pectorals. To do this, hold a weight in each hand with your arms at your side and palms facing inward.
Inhale and then lift one arm, turning your palm toward you as you raise the barbell.
Keep your elbow up as you do the movement with the weight. Return to the starting position and repeat with the other arm. Your arm should be fully extended before starting the exercise.
This is one of the best biceps isolation exercises. This is usually done on a machine, but you can do it with a barbell.
Stand or sit with your arms resting on the machine's cushion in the correct position (you don't want to overextend your arms or you'll hurt yourself). Breathe in and out as you bend the bar until your forearms are straight.
The exercise is even harder if you stop for a few seconds before your elbows are at 90 degrees.
This bodyweight exercise is good for your back muscles and biceps. Extend your arms and grip the bar with your palms facing you. Inhale and then pull up with your arms as you exhale, rising until your chin is on the bar.
Return to the extended arms position and repeat the movement.
This exercise is good for your leg muscles and glutes and will help you improve your balance.
To do this, you need to use a 50-centimeter box, step or bench. Stand a few inches away from the box and climb up with one leg until you are completely standing with both feet on top of the box.
Then step down and repeat with the opposite leg. To add intensity, you can do the exercise with weights.
This exercise helps you work your abdominal muscles, improve your flexibility and balance. Lie on the floor with your back straight and your hands at your sides (or under your buttocks), lift both legs until they are vertical.
Then lower them slowly until they are a few inches off the ground, and then raise them in a controlled manner by contracting your abdomen.
Burpees are a killer. It gets your heart rate up and works your arms, back, chest, core, glutes and legs. You start in a standing position.
Lower to the floor so that your hands are just in front of the starting position of your feet.
Send your feet backwards so you are in a pump position.
Bring your feet back to the front, just behind your hands.
Jump into the air, come right back to the position, and repeat the process. You can add more intensity by touching the ground with your chest as you descend.